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.