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!

***

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.

How long you rest between sets is an important factor to consider, as longer rest times often lead to better training results since you can perform more reps in each set at any given weight compared to shorter rests.

But what if you compensate for shorter rest times by doing more sets, until you've reached the same number of reps you would have been able to hit with longer rest between your sets?

Today, we're discussing a study that compared a traditional 2-minute rest between sets with resting for just 20 seconds, but doing additional sets until the participants had completed the same number of reps as the longer rest group.

The results were fascinating, and we provide our breakdown and recommendations on how and when they can be applied to your own training.

***

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.

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.

***

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.

Are there any scientifically proven methods to reduce muscle soreness after hard workouts? And if so, should you?

We're back with another episode based on listener questions, and this is a good one. Besides muscle soreness, we discuss paused deadlifts and paused squats, as well as the optimal time of day for working out. See the timestamps below for all questions!

All questions for this episode came from our subreddit StrengthLog. Join us there and be on the lookout for when we post asking for listener questions; if you have one you'd like answered on the podcast!

Timestamps:

• 02:20 - Question 1: Is there a biologically optimal time of day to train?
• 10:50 - Question 2: Should you always go for perfect form, even if it means you don't "progress" in weight lifted, or is it okay to sometimes increase the weights for a set or two, without perfect form for all reps, to "push yourself"?
• 16:00 - Question 3: When will the muscle heat maps in the StrengthLog app become clickable, so that we can click a specific muscle to see which exercises we can do to train it?
• 19:00 - Question 4: Opinions on differences in usefulness between paused deadlifts and paused squats?
• 26:30 - Question 5: Are there any scientifically proven methods to reduce muscle soreness after hard workouts?
• 36:00 - Question 6: I'm new to the gym, and my grip fails before my back when deadlifting. How do I solve this?
• 41:30 - Question 7: If I am able to move significantly less weight in the hack squat machine compared to in regular barbell squats, is that a sign of me cheating in the barbell squat?

***

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.