The Strength Log

Episodet

• Why Do People Hate Deadlifting? 20.07.2026 52min

  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 Cow or 4-day push-pull program. When could I start following an arm program like yours again? 26:00 - Question 4: What about sleep? I know you talked about sleep in other episodes, but are there studies that help quantify its impact? Also, the number of hours of sleep is one thing, but what about sleep quality? 33:30 - Question 5: Injury rehab! I've just been told that resting my elbow tendinitis is the worst thing I can do. I'm healing my elbow with slow eccentric hammer curls. I was told about arthrogenic inhibition – my brachialis was "turned off," and the bicep was taking over. Any insight? The hammer curls seem to be working, but so did resting?! 40:30 - Question 6: Do you have an opinion or advice about workout/exercise snacks? Not the stuff you eat, but doing small workouts throughout the day instead of a single workout session. Also, what are your thoughts about the bro-split? Is there sufficient volume? Why does the volume have to be spread out throughout the week? Is it because of fatigue management? *** 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.
• If Building Muscle Is Easy, Why Is Everyone Stuck? 13.07.2026 48min

  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 - Question 1: It seems to me that many of the studies you discuss show that it's easier to gain muscle and strength than what is commonly believed. This clashes a bit with my real-life experience, where I see the same people (more or less) at the gym, seemingly not progressing much. Why this dichotomy? 19:15 - Question 2: I've started doing the incline bench press due to time constraints, as I believe it's a good exercise for both the shoulders and the chest. But will it instead mean that neither of them gets enough training? Is it better to choose either shoulder presses or regular bench presses instead? 24:45 - Question 3: You guys do an amazing job with StrengthLog, this podcast, and the community. Top quality in everything. What are the main challenges you face in keeping this up? Especially when there are f***ing annoying people like me? 30:00 - Question 4: What do you think are the most under-trained muscles or muscle groups, and why? Should programming best practices include coverage for these muscles, and can it be done without very specialized equipment? 39:30 - Question 5: I'd like to know your origin story! How did you meet? What made you decide to make your app/company? *** 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 Road to Your First Pull-Up 06.07.2026 30min

  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 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.
• Vacation Training: How Little Can You Get Away With? 29.06.2026 51min

  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 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.
• Can Strength Training Help Overweight Kids? 22.06.2026 36min

  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 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 the Mind-Muscle Connection Real? 15.06.2026 25min

  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. 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.
• Pros & Cons of Starting Strength 08.06.2026 54min

  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 fun. *** 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 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 1h 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 1h 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 1h 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 1h 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.