The Muscle Growth Paradox
Show notes
Let's dive into a fascinating new study on one of strength training's biggest questions: how much of your early strength gains come from bigger muscles, and how much comes from your nervous system (muscular adaptations)? The results are surprising and have important implications, whether your goal is strength, muscle growth, or both.
We also answer listener questions about 1RM calculators, low-rep strength training, and whether you should save training to failure for your last set.
Timestamps:
- 03:00 - Program of the week: Zero to Hero
- 07:30 - Why bigger muscles didn't make them stronger: a new study on strength vs. muscle growth
- 27:00 - Listener question 1: Is it true that 3-4 sets with only 2-3 reps can build strength?
- 29:45 - Listener question 2: How accurate are 1RM calculators like Epley's equation?
- 34:45 - Listener question 3: Should you only train to failure in your last set?
***
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.