The Strength Log

Daniel Richter & Philip Wildenstam
  • 5.0 (39)
  • Fitness

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 for free from Apple's App Store or Google Play.

  1. 6d ago

    Are You Sleeping on Muscle Growth?

    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 what the science tells us, what remains uncertain, and how much you should worry about the occasional bad night's sleep. We also answer a listener question about barbell rows versus Pendlay rows, and take a closer look at Madcow 5x5, a classic strength program for lifters who've moved beyond the beginner stage. Timestamps: 00:00 - Opening banter 02:45 - Study review: Are you sleeping on muscle growth? 27:15 - Listener question: Barbell rows or Pendlay rows for Madcow 5x5? 34:45 - Program of the week: Madcow 5x5 *** 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 brought to you by Styrkelabbet AB, Sweden. To support us, download the world's best gym workout tracker app StrengthLog here. It's completely ad-free and the most generous fitness app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life. If you want a t-shirt with "Train hard, eat well, die anyway", check out our shop here.

  2. Oct 5

    Same Sets, More Workouts, Better Gains?

    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, why the strength gains appeared to favor higher frequency while muscle growth was remarkably similar, and what this means for how you should distribute your own training. Finally, we answer listener questions about whether your grip affects muscle growth and whether there will be another fitness Advent calendar in our app this year. Timestamps: 00:00 - Opening banter 03:00 - Program of the week: High Frequency Full Body Program 07:00 - Same sets, more workouts: Does training frequency matter? 24:30 - Listener question 1: How does your choice of grip affect muscle growth? 28:15 - Listener question 2: Will there be a fitness Advent calendar in the StrengthLog app this year? *** 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 brought to you by Styrkelabbet AB, Sweden. To support us, download the world's best gym workout tracker app StrengthLog here. It's completely ad-free and the most generous fitness app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life. If you want a t-shirt with "Train hard, eat well, die anyway", check out our shop here.

  3. Sep 28

    How Much Should You Eat on a Bulk?

    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 tells us about intermittent fasting, calorie control, and just how small a surplus you might actually need to maximize muscle growth when bulking. Timestamps: 00:00 - Opening banter 04:30 - StrengthLog v9 – what's new in this huge app release? 11:30 - Program of the week: StrengthLog's Full Body Workout Routine 14:45 - Study review: Bulking and intermittent fasting *** 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 brought to you by Styrkelabbet AB, Sweden. To support us, download the world's best gym workout tracker app StrengthLog here. It's completely ad-free and the most generous fitness app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life. If you want a t-shirt with "Train hard, eat well, die anyway", check out our shop here.

  4. Sep 21

    Big Pecs, Big Bench?

    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 surprisingly large amount of the differences in bench press strength. But does that actually mean growing your pecs will automatically increase your bench? Let's discuss what the study can and can't tell us! Finally, we answer a listener question about body fat: at what body fat percentage does your strength start to decrease? Timestamps: 00:00 - Opening banter about bench pressing 10:00 - Program of the week: Bench Press Boogie 14:15 - Study review: Big pecs, big bench? 27:00 - Listener question: At what body fat percentage does your strength decrease? *** 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 brought to you by Styrkelabbet AB, Sweden. To support us, download the world's best gym workout tracker app StrengthLog here. It's completely ad-free and the most generous fitness app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life. If you want a t-shirt with "Train hard, eat well, die anyway", check out our shop here.

  5. Sep 14

    Do Muscles Compete for Growth?

    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 and then your arms will actually make your arms grow more. Finally, we answer a question about how to approach leg training at 60, including exercise selection and building up your range of motion and training volume. Timestamps: 00:00 - Opening banter 07:15 - Program of the week: Armageddon 12:00 - Main course: Do muscles compete for growth? 31:15 - Listener question: Any advice on leg training for a 60-year-old? I'm looking for both strength and muscle. *** 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 brought to you by Styrkelabbet AB, Sweden. To support us, download the world's best gym workout tracker app StrengthLog here. It's completely ad-free and the most generous fitness app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life. If you want a t-shirt with "Train hard, eat well, die anyway", check out our shop here.

  6. Sep 7

    How Many Calories Does It Take to Build a Kilogram of Muscle?

    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 episode, we answer listener questions about whether you can outtrain a bad diet and whether you should switch to heavier, lower-rep training to preserve muscle during a cut. Timestamps: 00:00 - Opening banter: Presenting today's topic, and an informal discussion about the new weight-loss drugs 10:30 - Program of the week: Powerbuilding 18:00 - Main topic: How many calories does it take to build a kilogram of muscle? 36:30 - Listener question 1: Can you outtrain a bad diet? 41:00 - Listener question 2: Should you train for strength to preserve muscle during a cut? *** 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 brought to you by Styrkelabbet AB, Sweden. To support us, download the world's best gym workout tracker app StrengthLog here. It's completely ad-free and the most generous fitness app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life. If you want a t-shirt with "Train hard, eat well, die anyway", check out our shop here.

  7. Aug 31

    Should You Ditch Squats and Deadlifts after 50?

    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 with crippling hamstring DOMS, training around shoulder pain, and how much extra volume can compensate for training too far from failure. Plus, Daniel reveals whether that elusive 300 kg deadlift is ever going to happen. Timestamps: 04:30 - Program of the week: StrengthLog's 3-Day Bodybuilding Split 09:00 - Listener question 1: Should you ditch squats and deadlifts after 50? 14:00 - Listener question 2: Which muscles are the hardest to grow? 20:15 - Listener question 3: Is powerbuilding a waste of time if you want big muscles? 23:30 - Listener question 4: How do you deal with insane hamstring DOMS? 28:00 - Listener question 5: Has Daniel changed how he trains since joining the army? 32:00 - Listener question 6: Should you lower your bench press weights if your shoulders hurt? 35:00 - Listener question 7: When is Daniel deadlifting 300 kg? 38:00 - Listener question 8: Can more volume make up for lower training intensity? 43:45 - Listener question 9: What are our favorite sports outside of strength training? *** 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 brought to you by Styrkelabbet AB, Sweden. To support us, download the world's best gym workout tracker app StrengthLog here. It's completely ad-free and the most generous fitness app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life. If you want a t-shirt with "Train hard, eat well, die anyway", check out our shop here.

  8. Aug 24

    The Muscle Growth Paradox

    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: 03:00 - Program of the week: Zero to Hero 07:30 - Why bigger muscles didn't make them stronger: a new study on strength vs. muscle growth 27:00 - Listener question 1: Is it true that 3-4 sets with only 2-3 reps can build strength? 29:45 - Listener question 2: How accurate are 1RM calculators like Epley's equation? 34:45 - Listener question 3: Should you only train to failure in your last set? *** 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 brought to you by Styrkelabbet AB, Sweden. To support us, download the world's best gym workout tracker app StrengthLog here. It's completely ad-free and the most generous fitness app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life. If you want a t-shirt with "Train hard, eat well, die anyway", check out our shop here.

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5
out of 5
39 Ratings

About

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 for free from Apple's App Store or Google Play.

Information

  • Creator
    Daniel Richter & Philip Wildenstam
  • Years Active
    2020 - 2026
  • Episodes
    131
  • Rating
    Explicit
  • Copyright
    © Styrkelabbet AB 2024
  • Show Website
    The Strength Log

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