Cluster Sets: Same Gains, Less Effort?

Can you get the same results from your strength training while making each set feel easier? In today's episode, we discuss a new study comparing traditional sets taken to failure with cluster sets, where the same number of reps is divided into smaller sets with shorter rest periods. The researchers followed competitive handball players for seven weeks, measuring muscle growth, strength, lifting velocity, and athletic performance. We review the results, the potential advantages of cluster sets, and what the findings mean for how you might organize your own training. We also answer two listener questions about using cluster sets to improve your pull-ups and choosing which advanced training methods to incorporate into your routine, like myo-reps, rest-pause sets, and drop sets. Timestamps: 00:00 - Opening banter 03:00 - Study review: Cluster sets vs. traditional sets 22:00 - Listener question 1: Can cluster sets help me reach 15 pull-ups? 30:30 - Listener question 2: How do I choose between different kinds of advanced techniques, like myo-reps, rest-pause sets, and drop sets? *** 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.

Are you actually getting stronger and building muscle, or are you just going through the motions? In today's episode, we discuss how to tell whether your training is producing results, and what to do when progress stalls. We look at why your strength can fluctuate from workout to workout, how to track muscle growth using more than just the weights you're lifting, and why you shouldn't draw conclusions from a few disappointing training sessions. Plus, how to troubleshoot a plateau, when to change your training approach, and why progress isn't always as straightforward as you'd like. We also answer listener questions about when to switch programs, how to deal with life's interruptions, and if smaller weight increments could keep beginner gains going indefinitely. Timestamps: 00:00 - How to tell if your training is working
 32:15 - Program of the week: Deadlift Builder
 37:30 - Listener question 1: How long should you follow a program before switching?
 41:00 - Listener question 2: Life keeps interrupting my training. Is it OK not to make progress all the time? 45:30 - Listener question 3: Could smaller than normal weight increments keep beginner progression going indefinitely? *** 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.

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.

If you add muscle mass to your pecs, will that mean you'll also be able to lift more weight in the bench press? In today's episode, we look at a new study of Paralympic bench pressers that measured their pecs, triceps, and arm length, and then compared these variables with their performance at the Brazilian national championship. The results? Bigger pecs and triceps were associated with stronger benches, while longer arms were associated with weaker ones. Together, those three variables explained a surprisingly large amount of the differences in bench press strength. But does that actually mean growing your pecs will automatically increase your bench? Let's discuss what the study can and can't tell us! Finally, we answer a listener question about body fat: at what body fat percentage does your strength start to decrease? Timestamps: 00:00 - Opening banter about bench pressing 10:00 - Program of the week: Bench Press Boogie 14:15 - Study review: Big pecs, big bench? 27:00 - Listener question: At what body fat percentage does your strength decrease? *** 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 train your legs hard, could they steal gains from your upper body? In today's episode, we discuss a new study that put the idea of muscles competing for growth to the test by having one group train only their biceps and another train both their biceps and quads. Did adding all that leg training leave fewer resources for the biceps to grow? We dig into the results, what they tell us about local versus whole-body factors in muscle growth, and revisit the old claim that training your legs first and then your arms will actually make your arms grow more. Finally, we answer a question about how to approach leg training at 60, including exercise selection and building up your range of motion and training volume. Timestamps: 00:00 - Opening banter 07:15 - Program of the week: Armageddon 12:00 - Main course: Do muscles compete for growth? 31:15 - Listener question: Any advice on leg training for a 60-year-old? I'm looking for both strength and muscle. *** 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 many calories does your body actually need to build muscle? In today's episode, we discuss a new paper that attempts to calculate the energy cost of building a kilogram of muscle, from the energy stored in the new tissue to the surprisingly high cost of actually constructing it. We also talk about the ramifications this has for your bulk. How big should your calorie surplus be? How quickly should you gain weight? And do you even need to bulk to build muscle in the first place? To end the episode, we answer listener questions about whether you can outtrain a bad diet and whether you should switch to heavier, lower-rep training to preserve muscle during a cut. Timestamps: 00:00 - Opening banter: Presenting today's topic, and an informal discussion about the new weight-loss drugs 10:30 - Program of the week: Powerbuilding 18:00 - Main topic: How many calories does it take to build a kilogram of muscle? 36:30 - Listener question 1: Can you outtrain a bad diet? 41:00 - Listener question 2: Should you train for strength to preserve muscle during a 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.