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The Strength Log

Daniel Richter & Philip Wildenstam

Learn about strength training, muscle growth, fitness, and health from The Strength Log podcast. Your hosts, Daniel Richter and Philip Wildenstam, are two Swedes who have spent decades lifting weights and an unreasonable amount of time reading studies about lifting weights. We break down the science, answer listener questions, and help you get bigger and stronger without making this whole gym thing more complicated than it already is. To support the show, download the StrengthLog workout tracker

health & fitness fitness

All Episodes

43:07

Are You Sleeping on Muscle Growth?

The Strength Log ·

2026/10/12

How much muscle growth are you missing out on by not getting enough sleep? In today's episode, we discuss a new scientific review exploring how sleep affects your hormones, muscle protein synthesis, recovery, and ability to train hard. The evidence suggests that poor sleep makes it harder to build muscle. But despite everything we know about the importance of sleep, there's surprisingly little direct research showing how much muscle growth you actually lose by not getting enough of it. We dig into

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32:02

Same Sets, More Workouts, Better Gains?

The Strength Log ·

2026/10/05

If you're doing nine sets for a muscle every week, does it matter whether you cram them into one workout or spread them across three? In today's episode, we discuss a new study that tested exactly that in experienced lifters. Both groups performed the same exercises and the same number of weekly sets, but spreading them over three workouts allowed the lifters to perform considerably more reps and total training volume. Did that translate into more strength and muscle growth? We dig into the results,

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38:02

How Much Should You Eat on a Bulk?

The Strength Log ·

2026/09/28

Can intermittent fasting help you build muscle without gaining too much fat? In today's episode, we review a new 12-week study comparing lifters who bulked with an eight-hour eating window to lifters who could eat whenever they wanted. But the most interesting result might have very little to do with time-restricted eating. One group ended up eating considerably more calories and gained more than twice as much fat, yet both groups gained the same amount of muscle and strength. We discuss what this

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34:54

Big Pecs, Big Bench?

The Strength Log ·

2026/09/21

If you add muscle mass to your pecs, will that mean you'll also be able to lift more weight in the bench press? In today's episode, we look at a new study of Paralympic bench pressers that measured their pecs, triceps, and arm length, and then compared these variables with their performance at the Brazilian national championship. The results? Bigger pecs and triceps were associated with stronger benches, while longer arms were associated with weaker ones. Together, those three variables explained a

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43:11

Do Muscles Compete for Growth?

The Strength Log ·

2026/09/14

If you train your legs hard, could they steal gains from your upper body? In today's episode, we discuss a new study that put the idea of muscles competing for growth to the test by having one group train only their biceps and another train both their biceps and quads. Did adding all that leg training leave fewer resources for the biceps to grow? We dig into the results, what they tell us about local versus whole-body factors in muscle growth, and revisit the old claim that training your legs first

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45:20

How Many Calories Does It Take to Build a Kilogram of...

The Strength Log ·

2026/09/07

How many calories does your body actually need to build muscle? In today's episode, we discuss a new paper that attempts to calculate the energy cost of building a kilogram of muscle, from the energy stored in the new tissue to the surprisingly high cost of actually constructing it. We also talk about the ramifications this has for your bulk. How big should your calorie surplus be? How quickly should you gain weight? And do you even need to bulk to build muscle in the first place? To end the

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50:35

Should You Ditch Squats and Deadlifts after 50?

The Strength Log ·

2026/08/31

Are squats and deadlifts bad exercise choices once you've turned 50, and would it be better to replace them with similar but easier lifts? In today's mailbag episode, we discuss whether your exercise selection really needs to change as you get older, and what actually matters when choosing exercises for long-term strength and muscle growth. We also talk about why some muscles seem almost impossible to grow, whether powerbuilding is a waste of time if you only care about muscle growth, how to deal

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41:51

The Muscle Growth Paradox

The Strength Log ·

2026/08/24

Let's dive into a fascinating new study on one of strength training's biggest questions: how much of your early strength gains come from bigger muscles, and how much comes from your nervous system (muscular adaptations)? The results are surprising and have important implications, whether your goal is strength, muscle growth, or both. We also answer listener questions about 1RM calculators, low-rep strength training, and whether you should save training to failure for your last set. Timestamps:

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57:19

10 Gym Debates We Can't Settle

The Strength Log ·

2026/08/17

In today's episode, we debate ten strength and fitness-related topics that science can't settle for us! How important are deloads really? Does exercise order matter a lot or a little? And will compound lifts really give you the best bang for your buck? See the timestamps below for all topics. And please tell us what you thought about this episode format, since it's a bit looser and less formal than usual! Timestamps: 07:00 - Gym Debate no. 1: Machines vs free weights 10:45 - Gym Debate no. 2: High

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30:20

The Science of Injury Prevention

The Strength Log ·

2026/08/10

No matter if you're an active athlete or you just enjoy living an active life, injuries are something you want to stay clear of. But are injuries a given part of both training and life, or can you train in a way that greatly reduces your injury risk? In today's episode, we discuss a new research review looking into how different types of training affect your injury risk. *** Do you like what you hear so far? Please leave a five-star review in your podcast player. And hit that follow button! You can

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27:10

How Much Weaker Are You When Fasting?

The Strength Log ·

2026/08/03

How does fasting affect your workouts? Do you still have the same strength, power, and endurance as when you are well-fed and hydrated? That's what a new study sought to investigate, which we're discussing today! *** Do you like what you hear so far? Please leave a five-star review in your podcast player. And hit that follow button! You can also follow us on Instagram. You'll find Daniel at @strengthdan, and Philip at @philipwildenstam. Become a part of our Reddit community here. *** This podcast is

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43:13

Strength Training for Running

The Strength Log ·

2026/07/27

Runners who strength train become muscle-bound and slow. Or, at least that is what many still seem to believe. But research into strength training for long-distance runners actually paints a very different picture. In today's episode, we talk about why basically every runner with even an iota of ambition should add strength training to their training regimen – along with how to do it, and what you, as a runner, should prioritize in the gym. *** Do you like what you hear so far? Please leave a

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52:25

Why Do People Hate Deadlifting?

The Strength Log ·

2026/07/20

Another week, another summer mailbag! And we have six great questions for you today, including ones about deadlifts, injury rehab, and sleep quality. See the timestamps below. Timestamps: 03:30 - Question 1: Why does everyone (meaning Philip) hate the deadlift? 12:15 - Question 2: Benefits and drawbacks of slower rep-tempos (e.g., 3-0-3). 20:45 - Question 3: I just completed a 6-week program that focused on arms, and I am very happy with the results. Now, I'm going to do a month of either your Mad

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48:48

If Building Muscle Is Easy, Why Is Everyone Stuck?

The Strength Log ·

2026/07/13

Summer mailbag time, and you guys and gals sent us a bunch of great questions once again! The first one deals with the hidden gap between fitness science and real life: If research shows that building muscle is easy, why isn't every person you see at the gym jacked? We spent a good deal of time on that one before moving on to four more questions; see the timestamps below. We'll be back next week with the second part of this mailbag, answering another handful of questions. Timestamps: 04:00 -

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30:31

The Road to Your First Pull-Up

The Strength Log ·

2026/07/06

Getting your first pull-up or chin-up is a major milestone for most people who train. But how do you go about it effectively and quickly? In today's episode, we present a plan that's been proven to work time and time again, no matter if you're a woman or a man, light or heavy. We break down the exercises that will take you towards your first pull-up, and explain why lat pulldowns and rows aren't as useful as a lot of people claim on the road to your first pull-up. *** Do you like what you hear so

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51:10

Vacation Training: How Little Can You Get Away With?

The Strength Log ·

2026/06/29

Summer vacation is coming up, and we gym rats start wondering how little strength training we can get away with without losing muscle mass and strength. And what if we skip training altogether? In this episode, we cover everything you need to know about scaling back your training when traveling or spending time in a hammock. We also give you tips on practical programming when you don't have access to a fully equipped gym, including exercises targeting the larger muscle groups. *** Do you like

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36:31

Can Strength Training Help Overweight Kids?

The Strength Log ·

2026/06/22

Strength training is among the best things you can do to improve your health, and that goes for both adults and children. But what kind of effects does strength training have on children who are overweight or obese? In today's episode, we're discussing a new study review looking into exactly this – and the results are encouraging! *** Do you like what you hear so far? Please leave a five-star review in your podcast player. And hit that follow button! You can also follow us on Instagram. You'll

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25:07

Is the Mind-Muscle Connection Real?

The Strength Log ·

2026/06/15

If you focus on feeling your muscles work while lifting, can you increase their activity and grow them faster? In bodybuilding, this concept is known as the mind-muscle connection. But is it real, and – even if it is – should you care? The mind-muscle connection is the topic of today's episode, and we have a new study on it to kick us off! *** Do you like what you hear so far? Please leave a five-star review in your podcast player. And hit that follow button! You can also follow us on Instagram

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54:17

Pros & Cons of Starting Strength

The Strength Log ·

2026/06/08

Starting Strength is probably the most famous strength training program in the world, and a huge reason that barbell lifting took off 15-20 years ago. But is it really a good program for beginners in the gym? And which claims by Mark Rippetoe in the Starting Strength book have aged badly? How would we improve Starting Strength? A listener on Spotify requested an episode about the pros and cons of Starting Strength, and today we deliver just that! Pour yourself a gallon of milk; this is going to be

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43:05

How Bad Is Alcohol for Your Gains?

The Strength Log ·

2026/06/01

Most of us already know that alcohol can have bad consequences for our health, but how much will a couple of drinks after a workout affect our bodies' ability to recover and build new muscle mass? And what about binge drinking? That's what we're here to find out, and in this episode, we dive headfirst into umbrella cocktails in search of answers to what alcohol does to our muscle growth, hormones, and fat storage. We discuss the studies that have looked at alcohol consumption and strength training,

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131 results

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