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?

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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.

Are squats and deadlifts bad exercise choices once you've turned 50, and would it be better to replace them with similar but easier lifts?

In today's mailbag episode, we discuss whether your exercise selection really needs to change as you get older, and what actually matters when choosing exercises for long-term strength and muscle growth.

We also talk about why some muscles seem almost impossible to grow, whether powerbuilding is a waste of time if you only care about muscle growth, how to deal with crippling hamstring DOMS, training around shoulder pain, and how much extra volume can compensate for training too far from failure. Plus, Daniel reveals whether that elusive 300 kg deadlift is ever going to happen.

Timestamps:

• 04:30 - Program of the week: StrengthLog's 3-Day Bodybuilding Split
• 09:00 - Listener question 1: Should you ditch squats and deadlifts after 50?
• 14:00 - Listener question 2: Which muscles are the hardest to grow?
• 20:15 - Listener question 3: Is powerbuilding a waste of time if you want big muscles?
• 23:30 - Listener question 4: How do you deal with insane hamstring DOMS?
• 28:00 - Listener question 5: Has Daniel changed how he trains since joining the army?
• 32:00 - Listener question 6: Should you lower your bench press weights if your shoulders hurt?
• 35:00 - Listener question 7: When is Daniel deadlifting 300 kg?
• 38:00 - Listener question 8: Can more volume make up for lower training intensity?
• 43:45 - Listener question 9: What are our favorite sports outside of strength training?

***

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.

Let's dive into a fascinating new study on one of strength training's biggest questions: how much of your early strength gains come from bigger muscles, and how much comes from your nervous system (muscular adaptations)? The results are surprising and have important implications, whether your goal is strength, muscle growth, or both.

We also answer listener questions about 1RM calculators, low-rep strength training, and whether you should save training to failure for your last set.

Timestamps:

• 03:00 - Program of the week: Zero to Hero
• 07:30 - Why bigger muscles didn't make them stronger: a new study on strength vs. muscle growth
• 27:00 - Listener question 1: Is it true that 3-4 sets with only 2-3 reps can build strength?
• 29:45 - Listener question 2: How accurate are 1RM calculators like Epley's equation?
• 34:45 - Listener question 3: Should you only train to failure in your last set?

***

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.