How do you get back from injuries? Balance your strength training with a competitive sport? And what is the optimal rest time between sets?

We asked for questions, and as always, you guys and gals delivered! Lots of fun stuff to talk about this week. In fact, we got so many good questions that we'll probably do a mailbag next week, too.

Timestamps:

• 04:15 - Question 1: For fat loss, which is more effective: sprints or 10k steps per day walking? I'm also lifting weights 5 days a week and in a caloric deficit.
• 10:20 - Question 2: What is the optimal rest time between sets when muscle building is the focus?
• 16:45 - Question 3: How do you balance strength training with competitive sports?
• 21:30 - Question 4: What should your macros be when bulking?
• 27:00 - Question 5: If I train bench press and lateral raises, do I also "have to" train shoulder presses?
• 31:00 - Question 6: Daniel talks about getting a leg pump. Which program or workout is best for building big legs?
• 34:00 - Question 7: Do you always follow programs when you work out, or do you do more random training mostly?
• 37:45 - Question 8: Do you ever go to the gym (or garage) together with your wives? Why? Why not?
• 40:45 - Question 9: How do you handle injuries? I'm referring to your thoughts, mindset, and getting back to your desired level of performance.

***

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 spot reduction work? Will your muscles grow faster if you confuse them? And does fasted cardio burn more fat?

In today's episode, we look into a new article published in the Strength and Conditioning Journal, and discuss ten popular bodybuilding myths to see which ones can be debunked.

Timestamps:

• 04:15 - Myth 1: Periodization is necessary to maximize muscle growth
• 08:15 - Myth 2: Muscle confusion leads to optimal muscle growth
• 13:30 - Myth 3: Training to failure is required to gain muscle
• 18:30 - Myth 4: Cardio training will significantly harm muscle growth
• 23:45 - Myth 5: Lifting will make women bulky
• 27:45 - Myth 6: Bodybuilders need to follow strict and restrictive diets
• 33:00 - Myth 7: You need to eat every three hours
• 35:45 - Myth 8: You need to consume protein immediately after your workout
• 39:15 - Myth 9: You can target specific areas to lose body fat
• 44:00 - Myth 10: Fasted cardio burns more fat

***

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.

In theory, it's simple: just exercise more to lose weight. In practice, that is rarely what we see happen. Why is that?

In this episode, we discuss a new, really cool study that looked into one of the many ways our bodies adapt and react when we suddenly start burning more calories than we eat. There is more going on than us becoming more lazy the rest of the day, or simply compensating by eating more calories—and these are the kind of insights we're here for!

***

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.