To maximize strength and muscle growth, how many sets should you perform per week for each muscle and exercise?

A year ago, we reported on a meta-study that found surprisingly low levels of training volume were sufficient to maximize strength gains. To say that had us confused is to put it mildly.

It's finally time to revisit the topic of training volume for strength.

Today, we have a new analysis of the same data from a year ago, showing that you might actually have to train a lot more to maximize your strength gains.

Phew. All is right with the world again.

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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.

If you want to get a stronger bench press, bigger pecs, and become more explosive when pushing or punching, should you train for max strength, muscle growth, or explosiveness? And what is the overlap between those three training philosophies?

Today, we break down a new study that compares exactly this, and give you our recommendations on how to plan your own strength training for these different goals.

***

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.

We've all heard that we should eat healthy, specifically to avoid ultra-processed food. But why?

Yes, it's easy to overeat ultra-processed food because it's tasty. But if you count your calories and don't overeat, are ultra-processed foods still bad for you?

In today's episode, we explore a new study that put people on either a diet consisting of ultra-processed foods or unprocessed foods.

The researchers wanted to know a lot more than just if the participants would lose or gain fat weight, and they tested a lot of fascinating stuff, from sperm quality to phthalates (plastics) and lithium levels in their bodies.

Let's break it all down!

If you're interested in how the two diets looked, check out this pdf from the study.

***

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.