The Strength Log

Which is better for your health: lifting weights or doing cardio? In today's episode, we discuss a new meta-analysis comparing the effects of strength training and aerobic exercise on a range of health markers, including blood sugar, blood pressure, body composition, and cardiovascular fitness. We dig into the results, discuss what other research tells us about exercise and longevity, and explore how to balance strength training and cardio for better health, both now and as you get older. Lastly, we answer a handful of listener questions about lifting vs. cardio. Timestamps: 00:00 - Opening banter 04:30 - New features in the StrengthLog app: Social, AI assistants, and a Strava connection 12:00 - Study review: Lifting vs. cardio for better health 23:15 - Program of the week: Beginner Hybrid Athlete Program 26:30 - Listener question 1: Lifting or cardio to live past 100? 29:00 - Listener question 2: How much muscle is enough for health? Is too much muscle bad for your health? 35:00 - Listener question 3: Should you lean into your strengths or weaknesses when it comes to choosing between lifting and cardio? 39:30 - Listener question 4: What's the optimal daily cardio routine alongside strength training? 43:30 - Listener question 5: Does having an active job change your cardio needs? 48:00 - Listener question 6: How do you maintain your leg and ass muscles when running more? *** 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 it matter how you spread your training across the week? Two episodes ago, we looked at a study comparing the same training volume spread over one or three weekly workouts. Now we're back with another study on training frequency, this time comparing five sets of leg presses once a week with one set five times a week. Same exercise, same total training volume, but very different schedules. The researchers measured muscle growth, strength, explosive power, and muscle soreness over six weeks. We discuss the results, how they compare with other research on training frequency, and what they might mean for how you organize your own workouts. We finish by discussing Groundhog Gains, a five-day training program inspired by Daniel's experiment with training the big five lifts every day for 130 days. Timestamps: 00:00 - Opening banter 02:45 - Study review: Five sets once a week vs. one set five times a week 28:45 - Program of the week: Groundhog 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.

How much muscle growth are you missing out on by not getting enough sleep? In today's episode, we discuss a new scientific review exploring how sleep affects your hormones, muscle protein synthesis, recovery, and ability to train hard. The evidence suggests that poor sleep makes it harder to build muscle. But despite everything we know about the importance of sleep, there's surprisingly little direct research showing how much muscle growth you actually lose by not getting enough of it. We dig into what the science tells us, what remains uncertain, and how much you should worry about the occasional bad night's sleep. We also answer a listener question about barbell rows versus Pendlay rows, and take a closer look at Madcow 5x5, a classic strength program for lifters who've moved beyond the beginner stage. Timestamps: 00:00 - Opening banter 02:45 - Study review: Are you sleeping on muscle growth? 27:15 - Listener question: Barbell rows or Pendlay rows for Madcow 5x5? 34:45 - Program of the week: Madcow 5x5 *** Do you like what you hear so far? Please leave a five-star review in your podcast player. And hit that follow button! You can also follow us on Instagram. You'll find Daniel at @strengthdan, and Philip at @philipwildenstam. Become a part of our Reddit community here. *** This podcast is brought to you by Styrkelabbet AB, Sweden. To support us, download the world's best gym workout tracker app StrengthLog here. It's completely ad-free and the most generous fitness app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life. If you want a t-shirt with "Train hard, eat well, die anyway", check out our shop here.

If you're doing nine sets for a muscle every week, does it matter whether you cram them into one workout or spread them across three? In today's episode, we discuss a new study that tested exactly that in experienced lifters. Both groups performed the same exercises and the same number of weekly sets, but spreading them over three workouts allowed the lifters to perform considerably more reps and total training volume. Did that translate into more strength and muscle growth? We dig into the results, why the strength gains appeared to favor higher frequency while muscle growth was remarkably similar, and what this means for how you should distribute your own training. Finally, we answer listener questions about whether your grip affects muscle growth and whether there will be another fitness Advent calendar in our app this year. Timestamps: 00:00 - Opening banter 03:00 - Program of the week: High Frequency Full Body Program 07:00 - Same sets, more workouts: Does training frequency matter? 24:30 - Listener question 1: How does your choice of grip affect muscle growth? 28:15 - Listener question 2: Will there be a fitness Advent calendar in the StrengthLog app this year? *** Do you like what you hear so far? Please leave a five-star review in your podcast player. And hit that follow button! You can also follow us on Instagram. You'll find Daniel at @strengthdan, and Philip at @philipwildenstam. Become a part of our Reddit community here. *** This podcast is brought to you by Styrkelabbet AB, Sweden. To support us, download the world's best gym workout tracker app StrengthLog here. It's completely ad-free and the most generous fitness app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life. If you want a t-shirt with "Train hard, eat well, die anyway", check out our shop here.

Can intermittent fasting help you build muscle without gaining too much fat? In today's episode, we review a new 12-week study comparing lifters who bulked with an eight-hour eating window to lifters who could eat whenever they wanted. But the most interesting result might have very little to do with time-restricted eating. One group ended up eating considerably more calories and gained more than twice as much fat, yet both groups gained the same amount of muscle and strength. We discuss what this tells us about intermittent fasting, calorie control, and just how small a surplus you might actually need to maximize muscle growth when bulking. Timestamps: 00:00 - Opening banter 04:30 - StrengthLog v9 – what's new in this huge app release? 11:30 - Program of the week: StrengthLog's Full Body Workout Routine 14:45 - Study review: Bulking and intermittent fasting *** Do you like what you hear so far? Please leave a five-star review in your podcast player. And hit that follow button! You can also follow us on Instagram. You'll find Daniel at @strengthdan, and Philip at @philipwildenstam. Become a part of our Reddit community here. *** This podcast is brought to you by Styrkelabbet AB, Sweden. To support us, download the world's best gym workout tracker app StrengthLog here. It's completely ad-free and the most generous fitness app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life. If you want a t-shirt with "Train hard, eat well, die anyway", check out our shop here.