The Strength Log

How Do You Reduce Muscle Soreness? New Q&A!Are there any scientifically proven methods to reduce muscle soreness after hard workouts? And if so, should you? We’re back with another episode based on listener questions, and this is a good one. Besides muscle soreness, we discuss paused deadlifts and paused squats, as well as the optimal time of day for working out. See the timestamps below for all questions! All questions for this episode came from our subreddit StrengthLog. Join us there and be on the lookout for when we post asking for listener questions; if you have one you’d like answered on the podcast! Timestamps: • 02:20 - Question 1: Is there a biologically optimal time of day to train? • 10:50 - Question 2: Should you always go for perfect form, even if it means you don't "progress" in weight lifted, or is it okay to sometimes increase the weights for a set or two, without perfect form for all reps, to "push yourself"? • 16:00 - Question 3: When will the muscle heat maps in the StrengthLog app become clickable, so that we can click a specific muscle to see which exercises we can do to train it? • 19:00 - Question 4: Opinions on differences in usefulness between paused deadlifts and paused squats? • 26:30 - Question 5: Are there any scientifically proven methods to reduce muscle soreness after hard workouts? • 36:00 - Question 6: I’m new to the gym, and my grip fails before my back when deadlifting. How do I solve this? • 41:30 - Question 7: If I am able to move significantly less weight in the hack squat machine compared to in regular barbell squats, is that a sign of me cheating in the barbell squat? *** 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.

52 min

How to Improve Your Sleep for Better PerformanceGetting good sleep is one of the best things you can do to increase muscle growth, strength gains, fat loss, and general performance. In today's episode, we examine a study in which soccer players implemented different sleep hygiene tactics to improve their sleep. The tactics they had to choose from were: 1. Avoid all electronic stimulants (TV, mobile phones, and computers) from 8 PM. 2. If not doing the above, avoid them 30 minutes before going to bed. 3. Change any electronic stimulants screen to the warm light setting from 7 PM. 4. Wear SleepSpec glasses before going to bed. 5. Minimize excess light from 9 PM to 9:30 PM by only having a bed lamp on. 6. Change the bed lamp to a low-wattage globe. 7. Manipulate the room temperature to 19–20 °C/66–68 °F. 8. Avoid consuming caffeine or any supplements from 5 PM. 9. Have the last large meal at least 2–3 hours before sleep. 10. Consume a glass of lukewarm milk before going to bed. 11. Consume a glass of chamomile tea before going to bed. 12. Take a warm bath or shower before going to bed. 13. Wear an eye mask whilst sleeping. 14. Wear earplugs whilst sleeping. 15. Remove any timing instruments (i.e., clock) from the room. 16. Avoid any sleep disruptions (for instance, bathroom visits). 17. Sleep at least eight hours. 18. Avoid napping from 2 PM. Which of these did the soccer players choose to abide by? Did it work? What were the effects on their performance? And what might this mean for you? Let’s discuss! *** 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.

31 min

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