The Strength Log

Afleveringen

• How Bad Is Alcohol for Your Gains? 01.06.2026 43min

  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, and offer our recommendations on this hotly debated and sensitive topic. Cheers! *** 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.
• Protein Myths & Truths 25.05.2026 41min

  Can you slow your aging by eating a low-protein diet? Is protein really more satiating than fat and carbs? And does an upper level of safe protein intake exist? In this episode, we discuss the evidence behind eight common protein claims, aided by a new article published in Critical Reviews in Food Science and Nutrition, in order to find out what we can be basically sure about – and which claims lack science to support them. Timestamps: 03:00 - Presentation of today's topic: Protein myths and truths 04:30 - Protein proposition 1: Optimal protein intake per meal is crucial for muscle growth, with upper and lower limits that affect muscle mass. 08:45 - Protein proposition 2: Higher protein intake preserves lean mass and muscle strength during weight loss. 12:00 - Protein proposition 3: Protein is the most satiating of the macronutrients and helps to reduce energy intake. 16:00 - Protein proposition 4: An appropriate protein intake can slow aging and promote longevity. 21:45 - Protein proposition 5: The theory of protein leverage, meaning that we eat until we've covered our protein needs, and that a higher-protein diet will make you consume less total energy. 24:15 - Protein proposition 6: Dietary protein benefits can be optimized equally and effectively with plant and animal proteins. 28:45 - Protein proposition 7: There is a threshold above which too much protein can be detrimental to health. 33:15 - Protein proposition 8: Protein and chrononutrition: timing of protein intake can affect health *** 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.
• How Good Are 30-Rep Sets for Muscle & Strength? 18.05.2026 43min

  If you're training with weights close to your max versus weights that you can lift 30, 40, 50, or even 60 times, what difference does it make? In today's episode, we're looking at a study that examined exactly this. And even though we were a bit underwhelmed by the study design, it led to a great discussion! To bring you even greater value, we answer your best questions on the topic. See the timestamps below. Timestamps: 04:30 - Today's topic: How good are 30-rep sets for muscle and strength? 24:00 - Question 1: Is the total volume lifted king? If I lift 10,000 kg, does it matter how many sets or reps I spread the volume over? 26:45 - Question 2: No question, but I truly hate high reps, so I hope you say good things about low reps. 28:30 - Question 3: When doing low reps and low sets (2-3), should you always go to failure in every set? 34:15 - Question 4: Is it good to periodize low and high reps when your goal is strength? Or should you just do low reps for life? 38:45 - Question 5: Is low or high reps more suitable if you're over age 40 or 50? *** 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.
• How to Get Big Arms 11.05.2026 1u 3min

  How do you get big arms? In this episode, we go over the exercises, the programs, and the muscles important for developing your biceps and triceps into big guns. To help guide us, we asked for your questions on the topic of arm training – and you guys and gals delivered once again! In total, we answer seven arm-specific questions; see the timestamps below. Timestamps: 09:45 - Today's topic: How to get big arms – muscles worked, exercise selections, sets and reps, and more. 29:30 - Question 1: Are supinated lat pull-downs a good or great way to build biceps? 37:30 - Question 2: Are compound exercises enough for big arms? 42:30 - Question 3: What's a reasonable growth to expect from following a good arm routine for someone who's not a beginner? 47:15 - Question 4: I thought it was as easy as "as long as you bend your elbow, your biceps are working." But people on social media are talking about wrist angles and different grip widths, as if a 2 cm wider grip on the bar would make you an Arnold-contestant, while your current grip only activates your glutes or something. How much does it actually matter? 50:00 - Question 5: How does 'long-limbed' bloke get them to grow (or at least show more shape and width from the front, especially). Yes, yes, we know there are different muscles to train. But some of us are a shape that doesn't seem to respond, or at least doesn't show easily visually. 54:45 - Question 6: Any good ideas on how to avoid elbow pain and other issues with tendons and such on a high volume/intensity arm-focused program? 57:45 - Question 7: Should you dedicate one day or several days weekly to arms? *** 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.
• How to Lose Fat without Losing Muscle (Step-by-Step) 04.05.2026 1u 7min

  How do you lose fat without losing muscle? In today's episode, we go over and rank the most important factors for achieving this holy grail, and present you with our step-by-step guide to help you focus on what truly matters. After that, we answer a bunch of your questions on the topic of fat loss and strength training.  Timestamps: 04:00 - Today's topic: How to lose fat without losing muscle mass 30:30 - Question 1: Which is more harmful to the muscles when losing weight, a big caloric deficit or a lack of training? 32:15 - Question 2: How do I know if I'm losing fat and not muscle, with or without a scale? 36:30 - Question 3: Do I need to modify my strength training volume and/or intensity when trying to lose fat? 42:15 - Question 4: How should I split my calories when losing fat while still maintaining as much muscle mass as possible? I'm currently getting 40% of my calories from carbs, 30% from fat, and 30% from protein. Any suggestions? 46:15 - Question 5: How does fat loss and muscle gain change with age? Being 49 and a late starter in strength training, it seems hard to gain or retain muscle without also getting a bigger belly. 51:30 - Question 6: Could you talk about Lyle McDonald's rapid fat loss stuff. Seems brutal but efficient. 56:30 - Question 7: I'm currently undergoing a 3-month fat-loss phase with a daily caloric deficit of around 500 kcal. Is it a good idea to take a one-week diet break in the middle, to regain some strength in the gym, and then go back to a caloric deficit? I feel like my recovery and progression take a really bad hit during my 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.
• Strength Training Before and After Menopause 27.04.2026 49min

  The mean age for menopause is 50, but some women enter perimenopause at 40 or even earlier.  What do the hormonal changes of menopause mean for your strength training results, muscle mass, body fat levels, and quality of life? In this episode, we discuss a major new study comparing strength training outcomes before and after menopause, and give you our recommendations for how to strength train when affected by menopause. After that, we dive headfirst into your topic-related questions, including one about strength training through the different stages of the menstrual cycle! Timestamps: 00:00 - Today's topic: Strength training before and after menopause. 18:30 - Question 1: According to my own study (myself vs guys I meet at the gym), I'm clearly stronger on reps than my 1RM suggests, while all guys I meet seem to be stronger on singles than reps. Is it just me being stubborn as a donkey and a coward when it gets heavy, or is it a real male/female difference? 21:45 - Question 2: I wonder what the science says about sex differences when it comes to relative progress? For the bench press, guys who started later than I did are progressing much faster, while I stay stuck at 2.5 kg plates. I understand that there are tons of individual factors at play, but it feels like a pattern, and I'm getting frustrated. 24:45 - Question 3: Is it true that higher reps and lower weights become less effective after menopause, compared to lower reps with heavier weights? 28:00 - Question 4: Not a question about menopause, but what about pregnancy: can you strength train pretty much like usual if you feel alright? 31:00 - Question 5: What about women who lift really heavy weights and pee themselves? Why does it happen, and is it more common than people think? 37:30 - Question 6: What does recent research say about strength training and strength levels during the different phases of the menstrual cycle? And how do female sex hormones affect strength and recovery? *** 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.
• Mailbag! The Ultimate Back Workout, and More 20.04.2026 1u 3min

  How do you combine Brazilian jiu-jitsu with strength training? What does the ultimate back workout look like? And how much do we bench, bro? We're back with another mailbag, thanks to you sending us so many great questions a week ago! See the timestamps below for all questions. Timestamps: 06:30 - Question 1: How much do you bench, bros? 11:15 - Question 2: How would you, as big, heavy, not young men, go about running a half-marathon? 17:40 - Question 3: How do I combine Brazilian jiu-jitsu and strength training? 22:45 - Question 4: Construct the ultimate back workout with a maximum of 5 exercises. Deadlifts are trained on a separate day. 28:00 - Question 5: What are your favorite features in the StrengthLog workout tracker app? 38:30 - Question 6: Tips for a 30+ years old strongman looking to keep competing past 40? 45:50 - Question 7: What are your thoughts on isometric holds above 1RM for strength gains? 49:45 - Question 8: Deadlifting in lifting shoes with a raised heel, is it beneficial or just personal preference? 53:00 - Question 9: My sister is starting her journey with strength training now. What can she look forward to in the following weeks if she sticks to your program "Beginner Strength Training Program"? 58:10 - Question 10: I am a forest worker, a very physically demanding job. I have little time and energy after work, but I want to build muscle and become stronger. What kind of exercise/program/split would you recommend for me? *** 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.
• Mailbag! How to Handle Injuries, Bulking, and More 13.04.2026 51min

  How do you get back from injuries? Balance your strength training with a competitive sport? And what is the optimal rest time between sets? We asked for questions, and as always, you guys and gals delivered! Lots of fun stuff to talk about this week. In fact, we got so many good questions that we'll probably do a mailbag next week, too. Timestamps: 04:15 - Question 1: For fat loss, which is more effective: sprints or 10k steps per day walking? I'm also lifting weights 5 days a week and in a caloric deficit. 10:20 - Question 2: What is the optimal rest time between sets when muscle building is the focus? 16:45 - Question 3: How do you balance strength training with competitive sports? 21:30 - Question 4: What should your macros be when bulking? 27:00 - Question 5: If I train bench press and lateral raises, do I also "have to" train shoulder presses? 31:00 - Question 6: Daniel talks about getting a leg pump. Which program or workout is best for building big legs? 34:00 - Question 7: Do you always follow programs when you work out, or do you do more random training mostly? 37:45 - Question 8: Do you ever go to the gym (or garage) together with your wives? Why? Why not? 40:45 - Question 9: How do you handle injuries? I'm referring to your thoughts, mindset, and getting back to your desired level of performance. *** 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.
• Debunking 10 Popular Bodybuilding Myths 06.04.2026 50min

  Does spot reduction work? Will your muscles grow faster if you confuse them? And does fasted cardio burn more fat? In today's episode, we look into a new article published in the Strength and Conditioning Journal, and discuss ten popular bodybuilding myths to see which ones can be debunked. Timestamps: 04:15 - Myth 1: Periodization is necessary to maximize muscle growth 08:15 - Myth 2: Muscle confusion leads to optimal muscle growth 13:30 - Myth 3: Training to failure is required to gain muscle 18:30 - Myth 4: Cardio training will significantly harm muscle growth 23:45 - Myth 5: Lifting will make women bulky 27:45 - Myth 6: Bodybuilders need to follow strict and restrictive diets 33:00 - Myth 7: You need to eat every three hours 35:45 - Myth 8: You need to consume protein immediately after your workout 39:15 - Myth 9: You can target specific areas to lose body fat 44:00 - Myth 10: Fasted cardio burns more fat *** 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.
• The Problem with Exercise for Weight Loss 30.03.2026 39min

  In theory, it's simple: just exercise more to lose weight. In practice, that is rarely what we see happen. Why is that? In this episode, we discuss a new, really cool study that looked into one of the many ways our bodies adapt and react when we suddenly start burning more calories than we eat. There is more going on than us becoming more lazy the rest of the day, or simply compensating by eating more calories—and these are the kind of insights we're here for! *** 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.
• Does Intermittent Fasting Boost Fat Loss? 23.03.2026 54min

  Intermittent fasting is gaining popularity, promising weight loss and great health benefits. In today's episode, we talk about a new Cochrane review comparing intermittent fasting to regular dieting, to examine how the evidence actually stacks up. Is intermittent fasting all that it claims to be, or just another fad diet? And if you're fasting, how much do you need to pay attention to stuff like protein timing, insulin levels, and when you strength train? *** 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.
• How Important is Progressive Overload for Muscle Growth? 16.03.2026 51min

  One of the most common pieces of advice in strength training is progressive overload, most commonly in the form of gradually increasing the weights as you get stronger. But how big a difference does it actually make for your muscle growth? That's what a new study sought to investigate, and that's our main topic today. We end the episode with two listener questions; see the timestamps below. Timestamps: 00:00 - Philip's lower leg injury and the death of a walking streak. 11:00 - The study on progressive overload and muscle growth. 37:15 - Listener question: One thing I've been thinking about more and more is how important technique and angles are when training. If you listen to different people in bodybuilding, everyone usually has similar opinions about diet, sleep, set rest, and various performance-enhancing drugs. But even at the highest level, the approach to technique and training differs quite a bit. For me, who has been training since the 90s, it also feels like a lot of what was said back then, which has been out of fashion for quite a while, is starting to come back into fashion. I'm starting to believe that the most important thing is to train hard, activate the muscles through the lift, and train in a way that doesn't hurt you. Then, beyond that, technique feels less important than what experts say when they want to sell programs. Thoughts? 45:45 - Listener question: Is it true that he who drinks alcohol and lifts will be stronger than he who does neither? *** 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.
• Let's Party Like It's Episode 100 09.03.2026 1u 48min

  Dear listener, we made it! Episode 100 is here! To celebrate the occasion, we're doing a Q&A where we answer as many of your questions as we can in under two hours. And today, in contrast to our usual episodes, we deviate a bit more than usual from the training-related questions and include a few more personal ones (see the timestamps below). Cheers! Timestamps: 06:45 - Favorite premium features in the app; our thought process when planning workouts; what measurements to track; and is belly circumference a more useful measurement than body weight? 18:45 - How do we handle setbacks in life, and how do they affect our training? 24:00 - Why does Philip, the hedonist, not drink coffee? 27:30 - Biggest differences in gym culture across the world? Do you speak any other languages besides Swedish and English? 34:00 - Philip's desert island wines? Daniel's desert island books? 39:30 - Who is more likely to a) start a fight with a bear? b) win a fight against a bear? 43:45 - If you could go back in time (with all your knowledge about training and about yourselves) and train in a particular way from an early age, how would you train? 51:30 - What's the biggest mistake modern fitness culture makes that the Golden Era of bodybuilding got right?  Do you think modern lifters over-optimize details like tempo, rest times, RIR, science-based stuff, etc., at the expense of just keeping it simple, lifting heavy and intense, and simply being a monster in the gym? 57:00 - What results from a scientific study were you most surprised by? 1:03:00 - What does the science (and your experience) say about the diminishing returns of rest time between sessions? 1:08:45 - Are you considering Norwegian intervals sometime in the future? 1:15:00 - Any pet peeves when it comes to other people's behaviour in the gym? Any tips to get past the fear of a new injury or at least live with the fear and still train? Who was the coolest 80s-90s action movie star? Arnold? Stallone? Van Damme? Kurt Russel? Chuck Norris? Dolph Lundgren? Which is your favourite "bad" eating habit? 1:22:45 - How do I dial in the volume and intensity when trying to do daily lifting? 1:27:30 - Other than strength training, are there any particular hobbies that you are passionate about? 1:40:30 - What's your push-up PR (reps)? And the current approximate level? *** 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.
• The Minimum Effective Dose for Strength Training 02.03.2026 1u

  When you have limited time for training, how little can you train and still make gains? Or, if you're a beginner and don't want to invest a lot of time getting started in the gym, will your efforts be worthwhile if you strength train only once weekly? In today's episode, we're talking about the minimum effective dose for strength training. To kick things off, we have an overview study covering different strategies for minimalist strength training. After that, we discuss practical takeaways and our recommendations for when you're short on time but still want to make gains or maintain the muscle mass and strength you already have! We finish the episode by answering a handful of your questions on this topic. Timestamps: 02:30 - Study breakdown: "Resistance Exercise Minimal Dose Strategies for Increasing Muscle Strength in the General Population: an Overview." 35:45 - Listener question 1: Give me the sweet spot for time, sets & intensity for muscle growth. Where more only adds a few gains. 39:30 - Listener question 2: For experienced lifters who've been on a bro-split for a long time, can gains still be made on a minimalistic routine? 45:45 - Listener question 3: If strength is my goal, why shouldn't I do as much as my body can handle? 50:30 - Listener question 4: When you're weak like me, every workout is minimalistic. 53:30 - Listener question 5: What do you think about same-muscle supersets, for instance squats followed by sissy squats, for time efficiency? If you want to ask a question for episode 100, here's our thread on Reddit for that! *** 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.
• Warming Up for Better Performance 23.02.2026 1u 5min

  How much of a difference does warming up make, and how should you warm up to maximize your performance in the gym? In today's episode, we talk about two new studies: a review of different warm-up strategies and a study on how psyching up affects your deadlift one-rep max. And we end the episode by answering common questions about warm-ups, including one about stretching. But before that, we gotta tell you about a new, completely free, and totally awesome feature in our workout tracker app StrengthLog.  Timestamps: 00:00 - Strength Levels are live in the StrengthLog app! 16:00 - Why warming up is important for performance 22:00 - The study on warming up 31:00 - The study on psyching up before heavy lifts 45:00 - Common questions on warm-ups Most of these questions came in through our Subreddit. You should join the conversation over there, if you haven't already! *** 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.
• Combining Cardio and Strength Training 16.02.2026 44min

  For decades, there's been debate about and research into the so-called interference effect between cardio and strength training. In other words, are you setting yourself up to fail in the gym if you do too much cardio? In today's episode, we take a look at the current scientific picture on combining cardio and strength training. How much of an issue is it really, and how can you work around it when you want to do both? After the main discussion, we answer questions on this topic from our listeners. See the timestamps below. Timestamps: 00:00 - How to combine cardio and strength training 18:30 - Do we really need more than walking as cardio if getting stronger is the main goal? 22:30 - If running and strength training on the same day, which workout should you do first? 26:00 - Which type of cardio is the least stressful and easiest to recover from? 30:00 - Is it possible to progress in both if you're already at a high level? And is a sub 3:30 marathon and a 180 kg squat a reasonable goal? 34:30 - How much do walks do for your cardio? 38:30 - I have a hard time recovering from cycling and strength training. Am I eating too little? I also want to lose weight. Most of these questions came in through our Subreddit. You should join the conversation over there, if you haven't already! *** 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.
• Building Muscle after 60 – the Elixir of Youth 09.02.2026 1u 10min

  Strength training is more and more looking like the closest thing we have to an elixir of youth. But how do you get started building muscle when you're over 60? And if you're already bitten by the iron bug, are there any changes you should make or be aware of past that age? In this episode, we try to answer all of your questions on the topic (see the timestamps below) to leave no stone unturned. Timestamps: 05:00 - The benefits of strength training for people over 60. 09:15 - Intro to building muscle after 60: sarcopenia, lower hormone levels, and blunted signals for muscle growth. 15:00 - Common questions and objections: it's too late to start, it's dangerous, and joints hurt. 22:30 - The effects of menopause: is it game over? 28:40 - What actually changes in your body after 60? 30:20 - How do you keep your connective tissue strong and healthy so it doesn't become a bottleneck? 31:30 - Do you need longer recovery time after heavy workouts when you're over 60? Would it be better to split your training into shorter, more frequent workouts? 33:40 - How to strength train when over 60. 38:30 - Are higher rep-ranges safer? 41:00 - Should we reduce or increase training volume and/or frequency as we age? 42:00 - Choosing the right training program. 44:20 - Eating for muscle, strength, and health: metabolism, macronutrients, and supplements. 52:00 - Will nonsteroidal anti-inflammatory drugs (NSAIDs) impair muscle growth? 55:45 - Managing joint pain. 01:00:00 - Specific advice for women getting back into lifting after 60. 01:00:45 - For how long can people with impressive physiques maintain their muscle and strength as they age? 01:05:00 - What are the most impactful recovery methods? Most of these questions came in through our Subreddit. You should join the conversation over there, if you haven't already! *** 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.
• The Key to Losing as Much Fat as Possible 02.02.2026 39min

  Preserving your muscle mass during a weight loss diet is critical for preventing sarcopenia and maintaining metabolic health. It also means you're going to look better both clothed and naked, which is kind of sweet. So, what's the best strategy to lose mainly fat? In today's episode, we're diving headfirst into a brand-new study showing what you can do to massively increase the amount of fat you lose when dieting, while minimizing muscle loss. The study had participants do either strength training, cardio, or nothing at all – and the differences were remarkable! *** 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.
• Should You Load up on Carbs before the Gym? 26.01.2026 27min

  Your body uses carbohydrates to power your muscles, organs, and brain. But how important is it to eat carbs before your strength workouts? That's the topic today, and we're discussing a new meta-analysis that looked at the effects of acute carbohydrate feeding on resistance exercise performance. Or, in other words, how much (or little) carbs up to an hour before your workouts can benefit you in the gym! *** 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.
• Is a Full Range of Motion Always Best? 19.01.2026 30min

  The range of motion you use when lifting can have a profound effect on your strength and muscle-building results. In today's episode, we break down a brand-new meta-analysis that compares the effects of strength training at short versus long muscle lengths. By now, we're really starting to get a clearer picture of what range of motion you should aim for most of the time – and with the help of this study, we give you our recommendations regarding full range of motion, when you might benefit from doing partial repetitions, and at what muscle length those partials should be performed. Nerdy but important stuff. *** 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.