By now, it's pretty clear that deep squats are superior to half or quarter squats in basically every way: better strength gains, more hypertrophy, improved athletic performance. But what about your knee health?

Squatting deep definitely puts more stress on your knee joints, so will you regret having done ass to grass squats when you're older? In other words, are deep squats the cause of knee pain and knee injuries, or are they the solution to long-term knee health? Let's look at the science!

In today's episode, we delve into a review article titled "Impact of the Deep Squat on Articular Knee Joint Structures, Friend or Enemy? A Scoping Review".

And since it's December 1st when this episode airs, we talk a bit about our free fitness Christmas advent calendar in the StrengthLog Workout Tracker app. You can open the first calendar door today, with a new one becoming available every day until December 25th. It's a lot of fun, you should tag along!

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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.

What happens if you squat, deadlift, and bench press daily for more than one hundred days?

That's what Daniel's done, and in this episode, we discuss his experience with high-frequency training—and our new premium training program Groundhog Gains, which is available now for anyone who wants to try training like this.

We also address the most common questions about daily training, such as recovery issues, whether it's better for strength or muscle gains, and how hard you can go when following a routine like this.

If you want to check out Groundhog Gains in our app StrengthLog, it's available here.

***

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.

Bit of a mixed bag for you today, with three unrelated topics.

First, we look into why athletes on anabolic–androgenic steroids so often experience tendon injuries. As far as we can remember, a possible explanation has been that the tendons can't keep up with the fast gains of muscle mass and strength from AAS use, but new evidence indicates that there's more going on here!

Second, there's growing evidence that isometric training at long muscle lengths can build equal amounts of muscle as traditional full-range-of-motion training. We have a new study on isometric training in resistance-trained subjects that's kind of cool, and we break it down for you.

Finally, we got a question about lifting belts on our subreddit. What do they contribute, and is it worth buying one?

Timestamps:

• 05:00 - Use of anabolic steroids and increased risk of tendon injuries
• 16:10 - Isometrics done at long muscle lengths build muscle better than full ROM?
• 26:15 - What's the point of lifting belts, and when should you use one?

(If you want to listen to the older episode we mention, about testosterone replacement treatment, it's episode 77.)

***

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.