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.

How do you lose fat without losing muscle? In today's episode, we go over and rank the most important factors for achieving this holy grail, and present you with our step-by-step guide to help you focus on what truly matters.

After that, we answer a bunch of your questions on the topic of fat loss and strength training.

Timestamps:

• 04:00 - Today's topic: How to lose fat without losing muscle mass
• 30:30 - Question 1: Which is more harmful to the muscles when losing weight, a big caloric deficit or a lack of training?
• 32:15 - Question 2: How do I know if I'm losing fat and not muscle, with or without a scale?
• 36:30 - Question 3: Do I need to modify my strength training volume and/or intensity when trying to lose fat?
• 42:15 - Question 4: How should I split my calories when losing fat while still maintaining as much muscle mass as possible? I'm currently getting 40% of my calories from carbs, 30% from fat, and 30% from protein. Any suggestions?
• 46:15 - Question 5: How does fat loss and muscle gain change with age? Being 49 and a late starter in strength training, it seems hard to gain or retain muscle without also getting a bigger belly.
• 51:30 - Question 6: Could you talk about Lyle McDonald's rapid fat loss stuff. Seems brutal but efficient.
• 56:30 - Question 7: I'm currently undergoing a 3-month fat-loss phase with a daily caloric deficit of around 500 kcal. Is it a good idea to take a one-week diet break in the middle, to regain some strength in the gym, and then go back to a caloric deficit? I feel like my recovery and progression take a really bad hit during my 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.

The mean age for menopause is 50, but some women enter perimenopause at 40 or even earlier.

What do the hormonal changes of menopause mean for your strength training results, muscle mass, body fat levels, and quality of life?

In this episode, we discuss a major new study comparing strength training outcomes before and after menopause, and give you our recommendations for how to strength train when affected by menopause.

After that, we dive headfirst into your topic-related questions, including one about strength training through the different stages of the menstrual cycle!

Timestamps:

• 00:00 - Today's topic: Strength training before and after menopause.
• 18:30 - Question 1: According to my own study (myself vs guys I meet at the gym), I'm clearly stronger on reps than my 1RM suggests, while all guys I meet seem to be stronger on singles than reps. Is it just me being stubborn as a donkey and a coward when it gets heavy, or is it a real male/female difference?
• 21:45 - Question 2: I wonder what the science says about sex differences when it comes to relative progress? For the bench press, guys who started later than I did are progressing much faster, while I stay stuck at 2.5 kg plates. I understand that there are tons of individual factors at play, but it feels like a pattern, and I'm getting frustrated.
• 24:45 - Question 3: Is it true that higher reps and lower weights become less effective after menopause, compared to lower reps with heavier weights?
• 28:00 - Question 4: Not a question about menopause, but what about pregnancy: can you strength train pretty much like usual if you feel alright?
• 31:00 - Question 5: What about women who lift really heavy weights and pee themselves? Why does it happen, and is it more common than people think?
• 37:30 - Question 6: What does recent research say about strength training and strength levels during the different phases of the menstrual cycle? And how do female sex hormones affect strength and recovery?

***

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.