Is there too much of a good thing, or should you just keep adding sets to your workouts to grow bigger and stronger?

In episode 32, we discussed a meta-regression analysis on weekly set volume for hypertrophy and strength gains. Now, the same researchers are back with an analysis on per-session volume.

How many sets should you do per workout for a given muscle or exercise to maximize muscle growth and strength gains? Is more always better, and if so, is there an upper limit?

Let’s talk about it!

We also have time for a listener question, around 22:30 in:

What’s the fastest way to warm up for training specific body parts?

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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.

Ten years ago we got an awesome study on powerlifters and weightlifters maxing out in the squat daily. Now, a group of physical therapy students have replicated that study, but in the bench press instead.

You read that right. Bench press. Maxing out. Every day for more than a month. Plus back-off sets.

That’s a lot of bench pressing. But did they die?

Super fun study and lots to talk about. Afterwards, around 25 minutes in, we discuss Daniel’s results from a 6-week cycle of our training program Squat Samba.

Did he set a new lifetime PR?

***

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.

Which type of bicep curl is best if you want to grow your biceps?

How do you know if you are applying progressive overload and pushing yourself, or just ego lifting? And what’s the point of accessory exercises?

We collected ten questions from our Instagram account and the StrengthLog Subreddit, to create a really interesting and fun episode for you today.

See the timestamps below for all questions.

Timestamps:

• 02:30 - Question 1: What old-school strength training practice has been discredited by research, but you still sort of believe and/or practice? Even though you know it’s not evidence-based?
• 05:50 - Question 2: What exercises do you feel guilty about not doing because you never really want to?
• 12:55 - Question 3: If you could go down a weight class in powerlifting but don't want to lose too much strength, how would you plan to lose around 5 kg from now until a competition in September?
• 15:30 - Question 4: Are there any disadvantages to using a belt when deadlifting with lighter weights?
• 19:00 - Question 5: What is the best way to maintain a diet that provides a caloric deficit and, at the same time, helps me avoid being hungry? And how should I think about calories from fruits?
• 23:30 - Question 6: I've started to feel a slight pain in the front of my shoulder after doing dumbbell presses, rows, and military presses. Any tips on how I can adjust my technique or training to prevent this?
• 27:20 - Question 7: We know sleep is great for recovery, but do you have any tips and tricks for someone who has trouble falling asleep?
• 31:10 - Question 8: Is there any risk of wearing down or damaging your teeth while doing heavy lifts repeatedly week after week and year after year, often biting down hard?
• 34:25 - Question 9: How do you know if you are truly applying progressive overload and pushing yourself, or just ego lifting?
• 38:00 - Question 10: How important are accessory lifts really? If the goal is strength, what is the benefit of putting together a workout with both bench press and dumbbell press, plus isolation exercises for the arms and shoulders, for example?

***

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.