Can you slow your aging by eating a low-protein diet? Is protein really more satiating than fat and carbs? And does an upper level of safe protein intake exist?

In this episode, we discuss the evidence behind eight common protein claims, aided by a new article published in Critical Reviews in Food Science and Nutrition, in order to find out what we can be basically sure about – and which claims lack science to support them.

Timestamps:

• 03:00 - Presentation of today's topic: Protein myths and truths
• 04:30 - Protein proposition 1: Optimal protein intake per meal is crucial for muscle growth, with upper and lower limits that affect muscle mass.
• 08:45 - Protein proposition 2: Higher protein intake preserves lean mass and muscle strength during weight loss.
• 12:00 - Protein proposition 3: Protein is the most satiating of the macronutrients and helps to reduce energy intake.
• 16:00 - Protein proposition 4: An appropriate protein intake can slow aging and promote longevity.
• 21:45 - Protein proposition 5: The theory of protein leverage, meaning that we eat until we've covered our protein needs, and that a higher-protein diet will make you consume less total energy.
• 24:15 - Protein proposition 6: Dietary protein benefits can be optimized equally and effectively with plant and animal proteins.
• 28:45 - Protein proposition 7: There is a threshold above which too much protein can be detrimental to health.
• 33:15 - Protein proposition 8: Protein and chrononutrition: timing of protein intake can affect health

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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 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 training with weights close to your max versus weights that you can lift 30, 40, 50, or even 60 times, what difference does it make?

In today's episode, we're looking at a study that examined exactly this. And even though we were a bit underwhelmed by the study design, it led to a great discussion!

To bring you even greater value, we answer your best questions on the topic. See the timestamps below.

Timestamps:

• 04:30 - Today's topic: How good are 30-rep sets for muscle and strength?
• 24:00 - Question 1: Is the total volume lifted king? If I lift 10,000 kg, does it matter how many sets or reps I spread the volume over?
• 26:45 - Question 2: No question, but I truly hate high reps, so I hope you say good things about low reps.
• 28:30 - Question 3: When doing low reps and low sets (2-3), should you always go to failure in every set?
• 34:15 - Question 4: Is it good to periodize low and high reps when your goal is strength? Or should you just do low reps for life?
• 38:45 - Question 5: Is low or high reps more suitable if you're over age 40 or 50?

***

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 do you get big arms? In this episode, we go over the exercises, the programs, and the muscles important for developing your biceps and triceps into big guns.

To help guide us, we asked for your questions on the topic of arm training – and you guys and gals delivered once again! In total, we answer seven arm-specific questions; see the timestamps below.

Timestamps:

• 09:45 - Today's topic: How to get big arms – muscles worked, exercise selections, sets and reps, and more.
• 29:30 - Question 1: Are supinated lat pull-downs a good or great way to build biceps?
• 37:30 - Question 2: Are compound exercises enough for big arms?
• 42:30 - Question 3: What's a reasonable growth to expect from following a good arm routine for someone who's not a beginner?
• 47:15 - Question 4: I thought it was as easy as "as long as you bend your elbow, your biceps are working." But people on social media are talking about wrist angles and different grip widths, as if a 2 cm wider grip on the bar would make you an Arnold-contestant, while your current grip only activates your glutes or something. How much does it actually matter?
• 50:00 - Question 5: How does 'long-limbed' bloke get them to grow (or at least show more shape and width from the front, especially). Yes, yes, we know there are different muscles to train. But some of us are a shape that doesn't seem to respond, or at least doesn't show easily visually.
• 54:45 - Question 6: Any good ideas on how to avoid elbow pain and other issues with tendons and such on a high volume/intensity arm-focused program?
• 57:45 - Question 7: Should you dedicate one day or several days weekly to arms?

***

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.