The Muscle Growth Paradox

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?

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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.

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This podcast is brought to you by Styrkelabbet AB, Sweden.

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