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Daniel Richter & Philip Wildenstam

Learn about strength training, fitness, weightlifting and health from the Strength Log podcast. Your hosts, Daniel Richter and Philip Wildenstam, are two Swedes with decades of experience in the gym, as well as reading and translating science into understandable insights for anyone looking to gain a better understanding of how to reach their fitness goals. To support the show, download the StrengthLog workout tracker app for free from Apple's App Store or Google Play today!

The Strength Log

We have two topics for you today. First out is a new meta-analysis examining the impact of timing your protein intake immediately before or after workouts. Does it matter? And if so, how big are the differences?
 
Then we tackle a topic a lot of you have been curious about: ”Daniel is training weird.”
 
Let’s explain.
 
Daniel has been performing the big barbell lifts almost daily for over fifty days, and he feels stronger and in better shape than he has in a long time. He’s also shared a lot about it on Instagram, and it seems you have questions.
 
What’s his reasoning behind this experiment? How long does he plan to continue with it? What are the risks? Don’t your muscles need 48 hours of recovery before being trained again? And how should you go about it if you want to try it?
 
Timestamps:
 
 • 02:20 - Protein timing: Does it matter if you eat your protein immediately before or after your workout?
 • 10:20 - Daniel’s weird training routine: Easy Strength – daily full body workouts for over fifty days straight.
 
***
 
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.

This Is Why You Don’t Need to Stress about Protein Timing

Testosterone replacement therapy (TRT) is becoming more common as more and more men suffer from low testosterone. But for many men, it might just treat the symptoms instead of the root cause: unhealthy body fat levels.
 
In today's episode, we discuss a new study that compared one of the new weight loss drugs (tirzepatide) to TRT, to examine which is more effective for treating low testosterone.
 
The results? Way beyond interesting! You’re going to want to hear this.
 
We also talk about other ways to increase your testosterone levels naturally.
 
***
 
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.

Will Fat Loss or TRT Boost Your Testosterone More?

How many sets should you do weekly for your muscle groups to maximize strength and muscle gains? That is the eternal question for gymgoers, and even though this is a relatively well-researched subject, we still can’t say for sure.
 
Let’s look into a new study that had participants perform eight sets of leg presses per week with one leg and 16 sets with the other, to see which leg got the biggest gains in muscle mass and strength after five months of training.
 
In this episode, we discuss this study, its results, and its practical implications for your 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 vs 16 Sets per Week for Muscle and Strength

Rows are great for developing your upper back, but do they also work your biceps sufficiently? That certainly would be a good incentive to do more boring rows and less direct biceps work, to kill two swole birds with one stone.
 
So, what does the science have to say about this?
 
In today’s episode, we break down a new study in which participants trained dumbbell rows with one arm and bicep curls with the other for eight weeks, and measured how the arms grew.
 
The results were telling.
 
***
 
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 Much Do Your Biceps Grow from Rows?

Longer rest times between sets typically mean larger strength and muscle gains. But what if you're short on time? Enter: alternating sets! 
 
Don’t know what alternating sets are? No worries, we explain them in the episode, while looking into a new study that compares alternating sets with traditional sets, to see if they are the fastest route to big gains.
 
***
 
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.

Try Alternating Sets for Faster Gains and Shorter Workouts

Pre-exhaust training is a strength training philosophy popularized in the 1970s. Many bodybuilders still swear by it, but what does the scientific evidence say?
 
In today’s episode, we examine a new study comparing pre-exhaust training with traditional training, and give you our thoughts on when and how to implement it in your own training.
 
Also, here’s the bulletin on ”the pre-exhaustion principle” by Nautilus founder Arthur Jones, which we read an excerpt from during the episode (if you want to read the whole thing).
 
***
 
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.

Will Pre-Exhausting Your Muscles Increase Growth?

Getting 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.

How to Improve Your Sleep for Better Performance

One of the best methods for being healthier and more productive is to use the power of habits.
 
In this episode, we discuss a new review study on how long it takes to form new habits and what factors increase your likelihood of success. 
 
***
 
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.

Best Ways to Form Healthy Habits

After working out, can you improve the strength and health of your tendons and joints by drinking a collagen shake or bone broth? And will that also help your skin look more youthful and beautiful?
 
That’s right, we have a new study to discuss, looking into the hype and claims of collagen supplements!
 
***
 
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.

Will Collagen Keep Your Joints Healthy and Your Skin Young?

What is the correlation between grip strength and health? How do you keep yourself motivated when injured? And is muscle soreness really a good sign that your training is working?
 
In this episode, we finish the Q&A we started last week, with five more listener questions on strength training!
 
Timestamps:
 
 • 01:30 - Question 1: Is muscle soreness a good sign that you've trained hard or just have unaccustomed muscles? And do you stop getting soreness when you reach a particular strength level/habit?
 • 06:00 - Question 2: Is there any study on the connection between grip strength and health?
 • 10:10—Question 3: My problem is that no matter how hard I push myself, I’m just not adding weight to the bar. Why?
 • 17:45 - Question 4: I’d love to hear some perspectives on how to keep motivation up when you’re plateauing or injured.
 • 24:00 - Question 5: I want suggestions for exercises/programs to prepare my body for working out at the gym again in the fall. I haven't worked out in 7–8 years, because I gave birth to 2 children and lived through the toddler years!
 
***
 
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 Muscle Soreness an Indicator of a Good Workout? Q&A Part 2

What determines if you get great results from your strength training, or just spin your wheels without getting anywhere? In this episode, we present our seven principles of highly effective strength training.
 
These principles are not written in stone, and they have considerations and exceptions. But if you listen to the whole show, you’ll be better equipped to deal with plateaus in your training and reach your fitness goals faster.
 
Timestamps:
 
 • 03:00 - Principle 1: Progressive Overload
 • 10:50 - Principle 2: Specificity
 • 16:20 - Principle 3: Consistency
 • 21:30 - Principle 4: Individualization
 • 26:00 - Principle 5: Variation (but Not Randomization)
 • 34:30 - Principle 6: Recovery
 • 42:45 - Principle 7: Technique First
 
***
 
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 7 Principles of Highly Effective Strength Training

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