▲ 8 r/strengthlog
We’re recording an episode about how to get big arms. Post your questions for the episode here, or tell us what's worked for you!
u/wildenstam — 9 days ago
u/wildenstam
▲ 16 r/strengthlog
Any smartwatch users out there on Android? Wear OS is finally here! Install StrengthLog on your watch and let us know what you think. We’re sure there are bugs and kinks to sort out, and with your help, we’ll find and fix them faster. Send your feedback to app@strengthlog.com.
And starting with this update, we'll send all cardio you log in the app as separate workouts to Health Connect or Apple Health, so the data there becomes more accurate. This means that when you log a workout in StrengthLog that includes both strength training and cardio, you'll see one strength workout and one cardio workout in Health Connect or Apple Health going forward.
The duration of the cardio workout will be the amount of time that cardio was logged in the workout, while the strength workout (including any mobility) will be sent as the full workout length minus the cardio portion.
u/wildenstam — 10 days ago
▲ 21 r/strengthlog
How do you lose fat without losing muscle? In today’s episode, we go over and rank the most important factors for achieving this holy grail, and present you with our step-by-step guide to help you focus on what truly matters.
After that, we answer a bunch of your questions on the topic of fat loss and strength training.
Timestamps:
- 04:00 – Today’s topic: How to lose fat without losing muscle mass
- 30:30 – Question 1: Which is more harmful to the muscles when losing weight, a big caloric deficit or a lack of training?
- 32:15 – Question 2: How do I know if I’m losing fat and not muscle, with or without a scale?
- 36:30 – Question 3: Do I need to modify my strength training volume and/or intensity when trying to lose fat?
- 42:15 – Question 4: How should I split my calories when losing fat while still maintaining as much muscle mass as possible? I’m currently getting 40% of my calories from carbs, 30% from fat, and 30% from protein. Any suggestions?
- 46:15 – Question 5: How does fat loss and muscle gain change with age? Being 49 and a late starter in strength training, it seems hard to gain or retain muscle without also getting a bigger belly.
- 51:30 – Question 6: Could you talk about Lyle McDonald’s rapid fat loss stuff. Seems brutal but efficient.
- 56:30 – Question 7: I’m currently undergoing a 3-month fat-loss phase with a daily caloric deficit of around 500 kcal. Is it a good idea to take a one-week diet break in the middle, to regain some strength in the gym, and then go back to a caloric deficit? I feel like my recovery and progression take a really bad hit during my cut.
You can download the episode here or use one of the links below:
This is episode 108 of the podcast. Check out the five previous episodes below:
u/wildenstam — 10 days ago
▲ 22 r/strengthlog
The mean age for menopause is 50, but some women enter perimenopause at 40 or even earlier.
What do the hormonal changes of menopause mean for your strength training results, muscle mass, body fat levels, and quality of life?
In this episode, we discuss a major new study comparing strength training outcomes before and after menopause, and give you our recommendations for how to strength train when affected by menopause.
After that, we dive headfirst into your topic-related questions, including one about strength training through the different stages of the menstrual cycle!
Timestamps:
- 00:00 – Today’s topic: Strength training before and after menopause.
- 18:30 – Question 1: According to my own study (myself vs guys I meet at the gym), I’m clearly stronger on reps than my 1RM suggests, while all guys I meet seem to be stronger on singles than reps. Is it just me being stubborn as a donkey and a coward when it gets heavy, or is it a real male/female difference?
- 21:45 – Question 2: I wonder what the science says about sex differences when it comes to relative progress? For the bench press, guys who started later than I did are progressing much faster, while I stay stuck at 2.5 kg plates. I understand that there are tons of individual factors at play, but it feels like a pattern, and I’m getting frustrated.
- 24:45 – Question 3: Is it true that higher reps and lower weights become less effective after menopause, compared to lower reps with heavier weights?
- 28:00 – Question 4: Not a question about menopause, but what about pregnancy: can you strength train pretty much like usual if you feel alright?
- 31:00 – Question 5: What about women who lift really heavy weights and pee themselves? Why does it happen, and is it more common than people think?
- 37:30 – Question 6: What does recent research say about strength training and strength levels during the different phases of the menstrual cycle? And how do female sex hormones affect strength and recovery?
You can download the episode here or use one of the links below:
This is episode 107 of the podcast. Check out the five previous episodes below:
u/wildenstam — 17 days ago
▲ 17 r/strengthlog
If you follow training programs, you’ll be pleased with this update. Any exercise changes you’ve made are now visible during active workouts – and when you change an exercise, you’ll be asked if you want the change to be permanent or not!
For cardio exercises, we’ve added a variable: floors climbed.
Other than that, it’s mostly cleanup. Long exercise names weren’t visible in the superset menu, some exercise history gave a gray screen, and calendar events didn’t handle time zones correctly.
The app is available to download here.
u/wildenstam — 23 days ago