Rows are great for developing your upper back, but do they also work your biceps sufficiently? That certainly would be a good incentive to do more boring rows and less direct biceps work, to kill two swole birds with one stone.

So, what does the science have to say about this?

In today’s episode, we break down a new study in which participants trained dumbbell rows with one arm and bicep curls with the other for eight weeks, and measured how the arms grew.

The results were telling.

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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.

Longer rest times between sets typically mean larger strength and muscle gains. But what if you're short on time? Enter: alternating sets!

Don’t know what alternating sets are? No worries, we explain them in the episode, while looking into a new study that compares alternating sets with traditional sets, to see if they are the fastest route to big gains.

***

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.

Pre-exhaust training is a strength training philosophy popularized in the 1970s. Many bodybuilders still swear by it, but what does the scientific evidence say?

In today’s episode, we examine a new study comparing pre-exhaust training with traditional training, and give you our thoughts on when and how to implement it in your own training.

Also, here’s the bulletin on ”the pre-exhaustion principle” by Nautilus founder Arthur Jones, which we read an excerpt from during the episode (if you want to read the whole thing).

***

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.