The Strength Log

It’s time to wrap up the mini-series on training for bigger arms, with your best questions on how to succeed.

Should you, for instance, train your arms daily for better gains?

And how do you train if one of your arms is in a cast because it’s broken?

You guys had so many good questions today! See the timestamps below. And don’t miss the last one, where we discuss muscle asymmetry between the left and right arm. Having one arm that’s bigger and stronger than the other one, is quite a common worry out there ...

Timestamps:

• 03:15—Question 1: Is it counterproductive to train arms every day? By that, I mean to train them hard and with high volume—not just a few reps after the regular training. Some believe that it is not possible to overtrain the arms.
• 09:30 – Questions 2 & 3: What has more visual impact, big biceps or big triceps? And how much of a difference do the shoulders make for the appearance of the arms?
• 12:25 – Question 4: Please give us some fun and effective exercises for the forearms!
• 17:50 – Question 5: Is it possible to train your arm to prevent tearing the bicep tendon while deadlifting?
• 22:00 – Question 6: How should you train if you have a broken arm?
• 26:40 – Question 7: When doing overhead triceps extensions I get a cramp in my left rotator cuff. Is that because of mobility issues, and will it disappear if I just continue doing this movement?
• 30:30 – Question 8: What is the best exercise method to increase 1RM in barbell bicep curls?
• 35:50 – Question 9: I’m 79 years old and I have, against all odds, managed to build substantial biceps and triceps muscles after 5 years of strength training. The problem is that I got bigger muscles in my left arm. I’m right-handed and can handle more with that arm. Should I do more reps with the right arm to trigger those muscles more?

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Do you like what you hear so far? Please leave a five-star review in your podcast player. And hit that subscribe button!

You can also follow us on Instagram. You’ll find Daniel at @strengthdan, and Philip at @philipwildenstam.

Become a part of our community on Facebook 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.

One of the biggest mistakes you can make in your training is not following a training program. Today, we’re discussing why this is the case and how to find the right workout routine for you!

There are many factors you might consider when picking a training program. We run through the following and give you our opinion on how much they actually matter:

• Your age.
• Your sex.
• How strong you are.
• Your training goals.
• Your experience level.
• How you train today.
• Will you enjoy the new program?
• How many days can you train weekly, and for how long each time?

We finish the episode by answering two listener questions:

1. Is "greasing the groove" productive, or does it count as junk volume?
2. As an experienced novice, how should I periodize for strength?

Also, check out the free fitness advent calendar in our workout tracker app StrengthLog! It’s live now and gives you a new workout every day up until Christmas Day.

***

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 community on Facebook 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 many sets should you do weekly for the biggest and fastest gains in strength and muscle size?

How many workouts per week?

Is the sky the limit, where more training always leads to more muscle growth?

Today, we cover a new meta-study that hints at what the upper limits of muscle growth, strength gains, and training frequency might be.

***

Do you like what you hear so far? Please leave a five-star review in your podcast player. And hit that subscribe button!

You can also follow us on Instagram. You’ll find Daniel at @strengthdan, and Philip at @philipwildenstam.

Become a part of our community on Facebook 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.

Welcome to The Strength Log, a podcast about strength training, nutrition, health and fitness. Your hosts, Daniel Richter and Philip Wildenstam, are two Swedish gym rats and science nerds, with decades of experience of helping people reach their fitness goals.

In this premiere episode, we’ll jump straight into a new study that finally shows us that protein timing is of much less importance than your total daily protein intake.

For decades, the evidence has pointed to a rather low upper limit when it comes to how much protein from a single meal your body can use to build muscle. That gave everyone the conclusion that if you want to maximize your gains, you should space out your protein intake with many meals each day – each one containing around 20 to 30 grams (or around 1 oz) of protein – to not waste those precious amino acids on silly stuff like energy.

That never made much sense, and we finally have the study to prove it didn’t.

In it, the researchers compared meals of 25 grams (0.9 oz) of protein with meals of a whopping 100 grams (3.5 oz), ingested after a full-body workout. And wouldn’t you know it, the participants who ate the larger portions also built a lot more muscle mass!

Listen to the episode and we’ll break down the study for you, as well as give you our practical take-aways.

Let’s go!

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Want to learn more about this subject? Read Daniel’s article on the study here.

Want to calculate how much protein you should eat daily? Check out our protein calculator here.

***

This podcast is brought to you by Styrkelabbet AB, Sweden. If you want to support us, download and use our free workout tracker app StrengthLog. 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 are a beginner in the gym, wanting to learn how to lift weights, get stronger, and become more muscular, this is the episode for you.

How should you plan your training? What exercises should you do? And which equipment is worth your money?

In short, we discuss the ten things you should know for a successful strength training journey—tips that can save you from years of mistakes.

If you already are a loyal listener, we believe this one has good stuff to teach you, too—it’s quite easy to forget the basics, so view this as a refresher course. And once again, happy new 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 community on Facebook 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.