How do you combine Brazilian jiu-jitsu with strength training? What does the ultimate back workout look like? And how much do we bench, bro?

We're back with another mailbag, thanks to you sending us so many great questions a week ago! See the timestamps below for all questions.

Timestamps:

• 06:30 - Question 1: How much do you bench, bros?
• 11:15 - Question 2: How would you, as big, heavy, not young men, go about running a half-marathon?
• 17:40 - Question 3: How do I combine Brazilian jiu-jitsu and strength training?
• 22:45 - Question 4: Construct the ultimate back workout with a maximum of 5 exercises. Deadlifts are trained on a separate day.
• 28:00 - Question 5: What are your favorite features in the StrengthLog workout tracker app?
• 38:30 - Question 6: Tips for a 30+ years old strongman looking to keep competing past 40?
• 45:50 - Question 7: What are your thoughts on isometric holds above 1RM for strength gains?
• 49:45 - Question 8: Deadlifting in lifting shoes with a raised heel, is it beneficial or just personal preference?
• 53:00 - Question 9: My sister is starting her journey with strength training now. What can she look forward to in the following weeks if she sticks to your program "Beginner Strength Training Program"?
• 58:10 - Question 10: I am a forest worker, a very physically demanding job. I have little time and energy after work, but I want to build muscle and become stronger. What kind of exercise/program/split would you recommend for me?

***

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 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.