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Sama Hoole

@SamaHoole • 195,710 subscribers

Carnivore 6yrs. Heavy lifts, low reps, stoic head. Anti-gatekeeping, anti-seed-oil, pro-ruminant. Plans + Ruminati merch ↓

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My most controversial nutritional opinions, in no particular order, so the replies can pick a fight efficiently. - Chicken tastes of nothing because it is nothing. - Salt is a farming invention and I haven't added it in years. - You do not need to eat liver. The animal was using it as a filter. - Vegetables are very healthy, once a cow has eaten them. - Fruit is bait with a stone in it. - Fibre is a word for the part you cannot digest, sold as the point. - Seed oils caused the diabetes. Sugar just turned up to help. - Carbs are not poison. They are a hobby. - Grass-fed is a label for the default. Every British cow is standing on the label. - 30% fat mince was the normal mince. The lean stuff is the deviation. - Butter lives on the counter. The fridge is for people who ration it. - Raw milk is the only food on earth designed to be food. - Olive oil is a seasoning the Mediterranean cooked in lard beside. - Mutton beats lamb. The lamb was two years short of flavour. - A bacon cheeseburger without the bun is as healthy as it gets. - Sunburn is a seed oil problem wearing a sun costume. - The only animal we cannot do without is the one that eats grass. Every one of those is checkable, which is the part the replies find hardest.

My most controversial nutritional opinions, in no particular order, so the replies can pick a fight efficiently. - Chicken tastes of nothing because it is nothing. - Salt is a farming invention and I haven't added it in years. - You do not need to eat liver. The animal was using it as a filter. - Vegetables are very healthy, once a cow has eaten them. - Fruit is bait with a stone in it. - Fibre is a word for the part you cannot digest, sold as the point. - Seed oils caused the diabetes. Sugar just turned up to help. - Carbs are not poison. They are a hobby. - Grass-fed is a label for the default. Every British cow is standing on the label. - 30% fat mince was the normal mince. The lean stuff is the deviation. - Butter lives on the counter. The fridge is for people who ration it. - Raw milk is the only food on earth designed to be food. - Olive oil is a seasoning the Mediterranean cooked in lard beside. - Mutton beats lamb. The lamb was two years short of flavour. - A bacon cheeseburger without the bun is as healthy as it gets. - Sunburn is a seed oil problem wearing a sun costume. - The only animal we cannot do without is the one that eats grass. Every one of those is checkable, which is the part the replies find hardest.

196,735 次观看

Everyone calling seed oil sceptics a cult is defending a cooking oil that has to be deodorised before anyone will eat it. You're defending something humans managed two million years without, until a soap company put it in the kitchen in 1911. Something that can't leave the seed without a petrol solvent, or look like food without bleach. Something that leaves the refinery carrying trans fat and a carcinogen Europe now caps in baby formula. Something that has more than doubled in our diet, and more than doubled in our body fat. Over the same century, the heart attack went from a medical curiosity to the world's biggest killer. Since 1990 alone, diabetes has quadrupled and obesity has doubled. And a liver disease nobody had even named in 1980 now turns up in a third of adults. You're defending the raw material for the body's own cannabis, the munchies chemical, in the middle of an obesity crisis. A fat that breaks down inside your fat cells into an aldehyde that stops them listening to insulin. A fat whose breakdown products climb as the liver gets worse. A fat that goes rancid inside cholesterol particles until the artery wall turns them into plaque. A fat that stays in your body for two years, so you're still paying for it long after the receipt's gone. You're defending an oil that lowered cholesterol in trials and saved nobody. An oil that was given to heart attack survivors in place of animal fat, and killed more of them than leaving them alone did. An oil whose biggest trial, 9,000 people swapping butter for corn oil, was hidden in a basement for forty years. And you're doing it all on the word of a heart charity built on the soap company's money. But sure, we're the cult.

Everyone calling seed oil sceptics a cult is defending a cooking oil that has to be deodorised before anyone will eat it. You're defending something humans managed two million years without, until a soap company put it in the kitchen in 1911. Something that can't leave the seed without a petrol solvent, or look like food without bleach. Something that leaves the refinery carrying trans fat and a carcinogen Europe now caps in baby formula. Something that has more than doubled in our diet, and more than doubled in our body fat. Over the same century, the heart attack went from a medical curiosity to the world's biggest killer. Since 1990 alone, diabetes has quadrupled and obesity has doubled. And a liver disease nobody had even named in 1980 now turns up in a third of adults. You're defending the raw material for the body's own cannabis, the munchies chemical, in the middle of an obesity crisis. A fat that breaks down inside your fat cells into an aldehyde that stops them listening to insulin. A fat whose breakdown products climb as the liver gets worse. A fat that goes rancid inside cholesterol particles until the artery wall turns them into plaque. A fat that stays in your body for two years, so you're still paying for it long after the receipt's gone. You're defending an oil that lowered cholesterol in trials and saved nobody. An oil that was given to heart attack survivors in place of animal fat, and killed more of them than leaving them alone did. An oil whose biggest trial, 9,000 people swapping butter for corn oil, was hidden in a basement for forty years. And you're doing it all on the word of a heart charity built on the soap company's money. But sure, we're the cult.

17,371 次观看

Everything you need to do in the gym to build muscle fits on a beer mat, and everything you have been sold needs a notebook. - Two hard sets per exercise. - Four to eight reps, curls included. - Two to five minutes between sets. - A dozen hard sets, then out of the building. - Every muscle twice a week. - Two full days off. - Add weight whenever the reps come clean. That is the lot. Nothing on it costs money and nothing on it takes an hour. What you do not need: - The pump. It is blood, and it leaves with the shower. - The burn. It is acid, and it builds nothing. - Twenty sets for chest, when two did the work. - Drop sets, supersets, giant sets. - Slow negatives on a weight you could have lifted properly. - Muscle confusion. The muscle was never confused, only underloaded. - A split with a day for every body part. - Six sessions a week, and exhaustion worn as proof. - Mind-muscle connection, when the weight is the connection. - A pre-workout, an intra-workout and a sleep stack. - Failure on everything, so the second set is a shadow. The beer mat has built every physique worth having since the 1950s. The notebook has built an industry. The industry needs you in the building six days a week, buying things. The muscle needs a heavy weight twice a week, and a steak.

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Everything you need to do in the gym to build muscle fits on a beer mat, and everything you have been sold needs a notebook. - Two hard sets per exercise. - Four to eight reps, curls included. - Two to five minutes between sets. - A dozen hard sets, then out of the building. - Every muscle twice a week. - Two full days off. - Add weight whenever the reps come clean. That is the lot. Nothing on it costs money and nothing on it takes an hour. What you do not need: - The pump. It is blood, and it leaves with the shower. - The burn. It is acid, and it builds nothing. - Twenty sets for chest, when two did the work. - Drop sets, supersets, giant sets. - Slow negatives on a weight you could have lifted properly. - Muscle confusion. The muscle was never confused, only underloaded. - A split with a day for every body part. - Six sessions a week, and exhaustion worn as proof. - Mind-muscle connection, when the weight is the connection. - A pre-workout, an intra-workout and a sleep stack. - Failure on everything, so the second set is a shadow. The beer mat has built every physique worth having since the 1950s. The notebook has built an industry. The industry needs you in the building six days a week, buying things. The muscle needs a heavy weight twice a week, and a steak.

31,456 次观看

Why low rep training feels "wrong" to most people: You finish a set of 5 heavy reps. No pump. No burn. Heart rate barely elevated. Could have a conversation immediately after. Brain says: "That wasn't hard enough." Then you finish a set of 15 reps. Massive pump. Burning sensation. Gasping for air. Sweating. Need to sit down. Brain says: "NOW we're working." Your brain is confusing systemic fatigue with muscular stimulus. The muscle was challenged adequately at rep 5. Everything after that was just making you tired. Growth doesn't care about your perception of difficulty. It cares about mechanical tension. This is the disconnect you need to overcome.

Why low rep training feels "wrong" to most people: You finish a set of 5 heavy reps. No pump. No burn. Heart rate barely elevated. Could have a conversation immediately after. Brain says: "That wasn't hard enough." Then you finish a set of 15 reps. Massive pump. Burning sensation. Gasping for air. Sweating. Need to sit down. Brain says: "NOW we're working." Your brain is confusing systemic fatigue with muscular stimulus. The muscle was challenged adequately at rep 5. Everything after that was just making you tired. Growth doesn't care about your perception of difficulty. It cares about mechanical tension. This is the disconnect you need to overcome.

1,842,375 次观看

People who've been lifting for 5 years but look the same: "I train really hard, I just have bad genetics." Also them: - Stop sets at 5+ RIR - Never track progressive overload - Change programme every 6 weeks - Convinced the pump means growth - Train 6 days a week but never intensely - Blame genetics instead of effort Your genetics are fine. Your work ethic is terrible.

People who've been lifting for 5 years but look the same: "I train really hard, I just have bad genetics." Also them: - Stop sets at 5+ RIR - Never track progressive overload - Change programme every 6 weeks - Convinced the pump means growth - Train 6 days a week but never intensely - Blame genetics instead of effort Your genetics are fine. Your work ethic is terrible.

971,460 次观看

The best change I have made to leg day in months is an order change. Nothing else. Seated leg curls and leg extensions go first. Before the press. Before the squats. Start with the knees, because that is the part people feel immediately. Both machines take the joint through its full range under light, controlled load with nothing to stabilise. The quad and hamstring tendons get loaded properly before anything heavy turns up. So you walk to the press with warm, prepared tissue instead of asking a cold knee to absorb a compound lift straight off the mark. Mine have stopped complaining entirely. Now the tension, and this runs the opposite way to what everyone assumes. Do the press and the squats first and you arrive at the isolation work already flattened. Fatigue is in. Your capacity to recruit hard has dropped. The curls and extensions get performed by a degraded version of you. Which is madness, because those are the two exercises that load the target muscle most directly. You spent your best effort on the movements with the most leak in them, then handed the leftovers to the ones that actually aim. Put them first and they get everything you have. The order costs nothing to change and there is no version of it that leaves you worse off.

The best change I have made to leg day in months is an order change. Nothing else. Seated leg curls and leg extensions go first. Before the press. Before the squats. Start with the knees, because that is the part people feel immediately. Both machines take the joint through its full range under light, controlled load with nothing to stabilise. The quad and hamstring tendons get loaded properly before anything heavy turns up. So you walk to the press with warm, prepared tissue instead of asking a cold knee to absorb a compound lift straight off the mark. Mine have stopped complaining entirely. Now the tension, and this runs the opposite way to what everyone assumes. Do the press and the squats first and you arrive at the isolation work already flattened. Fatigue is in. Your capacity to recruit hard has dropped. The curls and extensions get performed by a degraded version of you. Which is madness, because those are the two exercises that load the target muscle most directly. You spent your best effort on the movements with the most leak in them, then handed the leftovers to the ones that actually aim. Put them first and they get everything you have. The order costs nothing to change and there is no version of it that leaves you worse off.

236,620 次观看

Every bodybuilder on the internet tells you to eat a gram per pound of bodyweight. The research says you can stop at 0.7. For a 170 pound man that is 170 grams a day against 119. Fifty grams. Every day. Forever. A pooled analysis of forty-nine resistance training studies found that gains improved as protein went up, and then stopped improving at around 0.7 grams per pound. Past that point the line went flat. More protein in, no more muscle out. The error bar around that plateau stretched up to a gram per pound. The number in circulation is the top of that error bar, repeated for thirty years until it became the target. So the extra fifty grams does not build anything. Your liver strips the nitrogen off it and burns the rest, which is an expensive way to produce two hundred calories. Two hundred calories you could have taken as butter, which arrives with vitamin A, D, E and K2 already dissolved in it. At 119 grams you get there from food without trying. Three eggs, a ribeye, a lump of cheese, and you are past it before dinner. At 170 you are weighing chicken breast on a kitchen scale and drinking your supper. The men who set that number were building physiques on more than food, and the protein was never the part doing the work. There is also a ceiling, because your liver can only convert so much protein an hour. Trappers living on lean rabbit worked that out centuries before anyone measured it. So eat the meat, eat plenty of it, and then add the butter. That is the only thing on the plate with no ceiling on it, and the one part nobody has ever tried to sell you.

Every bodybuilder on the internet tells you to eat a gram per pound of bodyweight. The research says you can stop at 0.7. For a 170 pound man that is 170 grams a day against 119. Fifty grams. Every day. Forever. A pooled analysis of forty-nine resistance training studies found that gains improved as protein went up, and then stopped improving at around 0.7 grams per pound. Past that point the line went flat. More protein in, no more muscle out. The error bar around that plateau stretched up to a gram per pound. The number in circulation is the top of that error bar, repeated for thirty years until it became the target. So the extra fifty grams does not build anything. Your liver strips the nitrogen off it and burns the rest, which is an expensive way to produce two hundred calories. Two hundred calories you could have taken as butter, which arrives with vitamin A, D, E and K2 already dissolved in it. At 119 grams you get there from food without trying. Three eggs, a ribeye, a lump of cheese, and you are past it before dinner. At 170 you are weighing chicken breast on a kitchen scale and drinking your supper. The men who set that number were building physiques on more than food, and the protein was never the part doing the work. There is also a ceiling, because your liver can only convert so much protein an hour. Trappers living on lean rabbit worked that out centuries before anyone measured it. So eat the meat, eat plenty of it, and then add the butter. That is the only thing on the plate with no ceiling on it, and the one part nobody has ever tried to sell you.

212,730 次观看

Why people are married to high reps: It feels hard. Pump is massive. Heart rate elevated. Sweating. Burning sensation. Soreness next day. All the signals that say "I worked hard." None of them cause growth. 4-6 reps feels different: No pump. Heart rate stays low. Minimal sweating. Less burning. Often not sore. Feels like you didn't work hard enough. But every rep was taken near failure. Every rep contributed to growth. You need to move past that disconnect in order to optimise hypertrophy training. Train to stimulate. Not to be fatigued.

Why people are married to high reps: It feels hard. Pump is massive. Heart rate elevated. Sweating. Burning sensation. Soreness next day. All the signals that say "I worked hard." None of them cause growth. 4-6 reps feels different: No pump. Heart rate stays low. Minimal sweating. Less burning. Often not sore. Feels like you didn't work hard enough. But every rep was taken near failure. Every rep contributed to growth. You need to move past that disconnect in order to optimise hypertrophy training. Train to stimulate. Not to be fatigued.

683,326 次观看

The smith machine quietly upgrades almost every barbell hypertrophy exercise. - Fixed bar path, so no balancing tax - Less stabilising means more drive into the target muscle - You actually load what you came to train - Stabilisers still fire, they're just no longer the bottleneck - Barely any warm-up, the groove is built in - Form holds at failure, so fewer injuries and more real reps Want a bigger bench? Choose the bench. Strength is specific. Want a bigger chest? Choose the smith. Hypertrophy rewards stability and a clean path to failure.

The smith machine quietly upgrades almost every barbell hypertrophy exercise. - Fixed bar path, so no balancing tax - Less stabilising means more drive into the target muscle - You actually load what you came to train - Stabilisers still fire, they're just no longer the bottleneck - Barely any warm-up, the groove is built in - Form holds at failure, so fewer injuries and more real reps Want a bigger bench? Choose the bench. Strength is specific. Want a bigger chest? Choose the smith. Hypertrophy rewards stability and a clean path to failure.

319,198 次观看

You'll get more growth by AVOIDING these bodybuilding staples. - Going over 8 reps - Slow eccentrics - Lengthened partials - Supersets - Dropsets - 60 second rest periods - Bro splits Thank me later for all the time I've saved you.

You'll get more growth by AVOIDING these bodybuilding staples. - Going over 8 reps - Slow eccentrics - Lengthened partials - Supersets - Dropsets - 60 second rest periods - Bro splits Thank me later for all the time I've saved you.

605,502 次观看

Carnivore is terrible for building muscle. The muscles just started atrophying the moment my morning oatmeal ran out five years ago. Anyway here's 170kg.

Carnivore is terrible for building muscle. The muscles just started atrophying the moment my morning oatmeal ran out five years ago. Anyway here's 170kg.

579,861 次观看

The "8-12 reps for hypertrophy" myth exists because enhanced bodybuilders grow from anything. Before the 1960s steroid era, everyone trained heavy: 4-6 reps, compound lifts, progressive overload. Then steroids arrived. Suddenly bodybuilders could do 20-set arm workouts with drop sets and supersets and still grow because the drugs were doing the work. They attributed their growth to the high-volume, high-rep training. They were wrong. They were growing from the testosterone, trenbolone, and dianabol. But naturals saw them training this way and copied it. Result: Decades of natural lifters doing enhanced protocols and wondering why they're not growing. The 8-12 rep range isn't wrong. It's just suboptimal compared to 4-6. Whether you're natural or enhanced. Enhanced lifters can grow from literally anything because they grow INDEPENDENT of training. Natural lifters need every advantage. Heavy weight, low reps, maximum tension. Stop copying drug users. Their rules don't apply to you.

The "8-12 reps for hypertrophy" myth exists because enhanced bodybuilders grow from anything. Before the 1960s steroid era, everyone trained heavy: 4-6 reps, compound lifts, progressive overload. Then steroids arrived. Suddenly bodybuilders could do 20-set arm workouts with drop sets and supersets and still grow because the drugs were doing the work. They attributed their growth to the high-volume, high-rep training. They were wrong. They were growing from the testosterone, trenbolone, and dianabol. But naturals saw them training this way and copied it. Result: Decades of natural lifters doing enhanced protocols and wondering why they're not growing. The 8-12 rep range isn't wrong. It's just suboptimal compared to 4-6. Whether you're natural or enhanced. Enhanced lifters can grow from literally anything because they grow INDEPENDENT of training. Natural lifters need every advantage. Heavy weight, low reps, maximum tension. Stop copying drug users. Their rules don't apply to you.

558,232 次观看

Every man lives two lives.⠀ ⠀ The second begins the day he realises that two sets of six builds more muscle than four sets of twelve, in half the time, with a quarter of the recovery cost.⠀ ⠀ Because the only thing that produces hypertrophy is high-quality reps performed in close proximity to failure. Specifically, the final five.⠀ ⠀ Heavy loads are simply the easier vehicle for getting there.⠀ ⠀ There's less afferent feedback, less lactic burn, less screaming from the metabolites telling you to stop before the working fibres have actually been challenged.⠀ ⠀ There's more focus and more quality control, because each set lasts twenty seconds rather than forty to sixty, and the nervous system can stay sharp across all of it.⠀ ⠀ There's more strength carryover, because the loads are heavy enough to demand explosive intent on every single rep.⠀ ⠀ And there's less fatigue, so the growth stimulus survives intact across the exercise, the session, and the week.⠀ ⠀ It becomes a straightforward decision once you:⠀ ⠀ - Accept there is only one true driver of hypertrophy⠀ - Understand that more is not better⠀ - Accept that better is better

Every man lives two lives.⠀ ⠀ The second begins the day he realises that two sets of six builds more muscle than four sets of twelve, in half the time, with a quarter of the recovery cost.⠀ ⠀ Because the only thing that produces hypertrophy is high-quality reps performed in close proximity to failure. Specifically, the final five.⠀ ⠀ Heavy loads are simply the easier vehicle for getting there.⠀ ⠀ There's less afferent feedback, less lactic burn, less screaming from the metabolites telling you to stop before the working fibres have actually been challenged.⠀ ⠀ There's more focus and more quality control, because each set lasts twenty seconds rather than forty to sixty, and the nervous system can stay sharp across all of it.⠀ ⠀ There's more strength carryover, because the loads are heavy enough to demand explosive intent on every single rep.⠀ ⠀ And there's less fatigue, so the growth stimulus survives intact across the exercise, the session, and the week.⠀ ⠀ It becomes a straightforward decision once you:⠀ ⠀ - Accept there is only one true driver of hypertrophy⠀ - Understand that more is not better⠀ - Accept that better is better

296,030 次观看

You don't need an arm day. Biceps and triceps are small muscles. They get damaged easily. Blast them with dedicated volume and they spend the next three days recovering instead of growing. Better: 2 sets each, tacked onto the end of upper body days, twice a week. 4 weekly sets. More frequency. Less damage. More growth. You're not undertrained. You're overcomplicating it.

You don't need an arm day. Biceps and triceps are small muscles. They get damaged easily. Blast them with dedicated volume and they spend the next three days recovering instead of growing. Better: 2 sets each, tacked onto the end of upper body days, twice a week. 4 weekly sets. More frequency. Less damage. More growth. You're not undertrained. You're overcomplicating it.

305,584 次观看

Every man lives two lives.⠀ ⠀ The second begins when he realises that 2 sets of 6 reps builds more muscle than 4 sets of 12, while taking half the time and causing a quarter of the fatigue.⠀ ⠀ Because the only thing that causes growth is getting quality reps in close proximity to failure.⠀ ⠀ Heavy loads are the easier vehicle for achieving that.⠀ ⠀ There's less afferent feedback like lactic acid that could stop you before reaching true failure.⠀ ⠀ There's more focus and quality control because your sets are taking 20 seconds rather than 40-60.⠀ ⠀ There's more strength gains, because the loads are heavy enough to test your ability to move a weight explosively.⠀ ⠀ And there's less fatigue, so you're maintaining the growth stimulus across the exercise and session.⠀ ⠀ It's an easy choice to make, as long as you:⠀ ⠀ - Know that there is only one driver of hypertrophy⠀ - Understand that more isn't better⠀ - Accept that better is better

Every man lives two lives.⠀ ⠀ The second begins when he realises that 2 sets of 6 reps builds more muscle than 4 sets of 12, while taking half the time and causing a quarter of the fatigue.⠀ ⠀ Because the only thing that causes growth is getting quality reps in close proximity to failure.⠀ ⠀ Heavy loads are the easier vehicle for achieving that.⠀ ⠀ There's less afferent feedback like lactic acid that could stop you before reaching true failure.⠀ ⠀ There's more focus and quality control because your sets are taking 20 seconds rather than 40-60.⠀ ⠀ There's more strength gains, because the loads are heavy enough to test your ability to move a weight explosively.⠀ ⠀ And there's less fatigue, so you're maintaining the growth stimulus across the exercise and session.⠀ ⠀ It's an easy choice to make, as long as you:⠀ ⠀ - Know that there is only one driver of hypertrophy⠀ - Understand that more isn't better⠀ - Accept that better is better

449,698 次观看

Carnivore is terrible for building muscle. I can barely lift my arms in the air because of the lack of carbs in my body. Let my failure be your warning.

Carnivore is terrible for building muscle. I can barely lift my arms in the air because of the lack of carbs in my body. Let my failure be your warning.

449,605 次观看

When you train in the 10-12 rep range, most of your reps have no effect on growth. When you train in the 4-6 range, virtually all of your reps are growth reps. It's simply the most efficient way to build muscle.

When you train in the 10-12 rep range, most of your reps have no effect on growth. When you train in the 4-6 range, virtually all of your reps are growth reps. It's simply the most efficient way to build muscle.

1,063,437 次观看

Me with a cart of full of 20% ground beef looking at everyone filling up on grains and seed oils.

Me with a cart of full of 20% ground beef looking at everyone filling up on grains and seed oils.

291,161 次观看

Rest periods under 90 seconds serve one purpose: keeping your heart rate elevated so you feel like you "worked hard." Your muscles don't care about your heart rate. They care about mechanical tension. Which requires being fresh enough to lift challenging weight. Rest 3-5 minutes. Recover fully. Lift heavy. Stimulate growth. Or rest 60 seconds. Stay fatigued. Lift lighter. Chase feelings. One is training. One is cardio with extra steps.

Rest periods under 90 seconds serve one purpose: keeping your heart rate elevated so you feel like you "worked hard." Your muscles don't care about your heart rate. They care about mechanical tension. Which requires being fresh enough to lift challenging weight. Rest 3-5 minutes. Recover fully. Lift heavy. Stimulate growth. Or rest 60 seconds. Stay fatigued. Lift lighter. Chase feelings. One is training. One is cardio with extra steps.

384,387 次观看

Had a conversation with a gymrat. Gymrat: "I chase the pump, that's how you grow." Me: "The pump fades in 20 minutes." Gymrat: "Yeah but it feels amazing." Me: "Feelings aren't a growth signal." Gymrat: "But Arnold said..." Me: "Arnold was on enough steroids to grow from interpretive dance."

Had a conversation with a gymrat. Gymrat: "I chase the pump, that's how you grow." Me: "The pump fades in 20 minutes." Gymrat: "Yeah but it feels amazing." Me: "Feelings aren't a growth signal." Gymrat: "But Arnold said..." Me: "Arnold was on enough steroids to grow from interpretive dance."

374,142 次观看

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Carnivore and the gym go together on one condition, and the condition is that you stop training like someone on carbs. High-volume training runs on glycogen. 20 sets a body part, sets of 8 to 15 chased to the burn, 2 hours under the lights: every one of those sets is drawing down the sugar stored in the muscle, and a carb eater refills it 3 times a day with rice. A carnivore carries less of it and refills it slower, so a session built to empty the tank leaves you flat, sore for days, and convinced the diet has cost you your strength. The diet didn't. The programme was written for a different fuel. What works instead: - 4 to 6 reps, heavy - A handful of lifts a session - 3 or 4 sessions a week - Under an hour, and out - Fasted, on last night's dinner - Eat big afterwards A heavy set of 5 is over in under 30 seconds and barely touches the glycogen. It runs on what's stored in the muscle for exactly that job, recovers between sets, and the stimulus for growth is the load, not the burn. Low reps build the muscle and skip the fatigue, which is the whole point of them whatever you eat, and on carnivore they're the only sensible way to train. The volume lifter's exhaustion was never building anything. It was the bill for running a sugar engine flat out, and the shake was how they paid it. Carnivore gives the muscle fat to run on and as much beef as it can use to build from. The training only has to be heavy and short, and the supplement industry has no product for heavy and short. The pump is water. The muscle is the steak.

Carnivore and the gym go together on one condition, and the condition is that you stop training like someone on carbs. High-volume training runs on glycogen. 20 sets a body part, sets of 8 to 15 chased to the burn, 2 hours under the lights: every one of those sets is drawing down the sugar stored in the muscle, and a carb eater refills it 3 times a day with rice. A carnivore carries less of it and refills it slower, so a session built to empty the tank leaves you flat, sore for days, and convinced the diet has cost you your strength. The diet didn't. The programme was written for a different fuel. What works instead: - 4 to 6 reps, heavy - A handful of lifts a session - 3 or 4 sessions a week - Under an hour, and out - Fasted, on last night's dinner - Eat big afterwards A heavy set of 5 is over in under 30 seconds and barely touches the glycogen. It runs on what's stored in the muscle for exactly that job, recovers between sets, and the stimulus for growth is the load, not the burn. Low reps build the muscle and skip the fatigue, which is the whole point of them whatever you eat, and on carnivore they're the only sensible way to train. The volume lifter's exhaustion was never building anything. It was the bill for running a sugar engine flat out, and the shake was how they paid it. Carnivore gives the muscle fat to run on and as much beef as it can use to build from. The training only has to be heavy and short, and the supplement industry has no product for heavy and short. The pump is water. The muscle is the steak.

74,719 次观看 • 4 天前

Fasted, your growth hormone climbs several-fold to protect your muscle. Fasted, your insulin drops low enough to let your own fat out of storage. Fasted, you burn the fuel round your middle instead of waiting for a delivery. Fasted, your brain switches on orexin, the chemical that keeps a hungry animal awake and alert. Fasted for a few days, your metabolic rate goes up, not down. Fasted, your muscles are still full of yesterday's fuel, because an overnight fast mostly drains the liver. Fasted, your cells start breaking down and recycling their own worn-out parts. Fasted, there is no mid-morning slump, because there was no breakfast. Fasted, there's nothing sloshing about when you brace for a squat. Every hunter in history went out on an empty stomach. Nature never once put the hunt after breakfast.

Fasted, your growth hormone climbs several-fold to protect your muscle. Fasted, your insulin drops low enough to let your own fat out of storage. Fasted, you burn the fuel round your middle instead of waiting for a delivery. Fasted, your brain switches on orexin, the chemical that keeps a hungry animal awake and alert. Fasted for a few days, your metabolic rate goes up, not down. Fasted, your muscles are still full of yesterday's fuel, because an overnight fast mostly drains the liver. Fasted, your cells start breaking down and recycling their own worn-out parts. Fasted, there is no mid-morning slump, because there was no breakfast. Fasted, there's nothing sloshing about when you brace for a squat. Every hunter in history went out on an empty stomach. Nature never once put the hunt after breakfast.

62,677 次观看 • 3 天前

I have completed the heretic's bodybuilding checklist: - I don't eat before training - I do not exceed 6 reps - I rest 3 minutes - I leave one rep in the tank - I do five exercises - I am out in under 50 minutes - I do not deload - I do not chase the pump - I eat meat afterwards - I skip the carbs - I sleep I will be excommunicated from the bodybuilding orthodoxy. The muscle does not seem to care.

I have completed the heretic's bodybuilding checklist: - I don't eat before training - I do not exceed 6 reps - I rest 3 minutes - I leave one rep in the tank - I do five exercises - I am out in under 50 minutes - I do not deload - I do not chase the pump - I eat meat afterwards - I skip the carbs - I sleep I will be excommunicated from the bodybuilding orthodoxy. The muscle does not seem to care.

516,515 次观看 • 5 个月前

Me driving home knowing there won’t be a second date, but at least she knows that her depression comes from seed oils cutting off the energy supply of the mitochondria.

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Me driving home knowing there won’t be a second date, but at least she knows that her depression comes from seed oils cutting off the energy supply of the mitochondria.

751,355 次观看 • 9 个月前

Reality check, and it is not a pleasant one. The only evidence that you are building muscle is that the weight on the bar is going up. A bigger muscle produces more force. That is what the tissue is for. If the load has not moved, it has not grown. Everything else, with what it actually tells you: - The pump (blood and water, gone by lunchtime) - Soreness (damage, and damage competes with growth) - Sweat (thermoregulation) - The mirror (lies twice daily, in both directions) - The scale (water, food, and whatever you drank) - Feeling it in the right place (a sensation, not a signal) - Session length (an hour of nothing is still nothing) - Set count (a tally, and the tissue cannot count) - The programme's name (marketing) - Steps, wearables, readiness scores (a subscription) Open the log. Same lift, same reps, same effort, twelve weeks ago. Now the part nobody wants. When the bar stops moving it is almost never because you did too little. It is fatigue, banked over weeks, quietly capping every set you take. The instinct is to add sets. The answer is to cut them, rest properly, and come back in a fortnight to find the weight up while you did less. Muscle cannot get bigger and stay just as weak. If it has not got stronger, it has not got bigger.

Reality check, and it is not a pleasant one. The only evidence that you are building muscle is that the weight on the bar is going up. A bigger muscle produces more force. That is what the tissue is for. If the load has not moved, it has not grown. Everything else, with what it actually tells you: - The pump (blood and water, gone by lunchtime) - Soreness (damage, and damage competes with growth) - Sweat (thermoregulation) - The mirror (lies twice daily, in both directions) - The scale (water, food, and whatever you drank) - Feeling it in the right place (a sensation, not a signal) - Session length (an hour of nothing is still nothing) - Set count (a tally, and the tissue cannot count) - The programme's name (marketing) - Steps, wearables, readiness scores (a subscription) Open the log. Same lift, same reps, same effort, twelve weeks ago. Now the part nobody wants. When the bar stops moving it is almost never because you did too little. It is fatigue, banked over weeks, quietly capping every set you take. The instinct is to add sets. The answer is to cut them, rest properly, and come back in a fortnight to find the weight up while you did less. Muscle cannot get bigger and stay just as weak. If it has not got stronger, it has not got bigger.

208,765 次观看 • 2 个月前

Me driving home knowing there won’t be a second date, but at least she knows that her evidence-based mediterranean diet was what peasants were forced to eat to keep them weak and compliant.

Me driving home knowing there won’t be a second date, but at least she knows that her evidence-based mediterranean diet was what peasants were forced to eat to keep them weak and compliant.

277,149 次观看 • 4 个月前

The many dangers of going below 8 reps:⠀ ⠀⠀⠀ - You now also get strength alongside muscle⠀⠀⠀ - Hypertrophy is more efficient⠀⠀⠀ - Reduced need for deloads⠀⠀⠀ - Less strain on the joints⠀⠀⠀ - Easier recovery between sessions - More frequent training⠀ - Meatheads hate you for knowing how to read the literature⠀⠀⠀ - Get labelled as ‘anti-science’ for following the science

The many dangers of going below 8 reps:⠀ ⠀⠀⠀ - You now also get strength alongside muscle⠀⠀⠀ - Hypertrophy is more efficient⠀⠀⠀ - Reduced need for deloads⠀⠀⠀ - Less strain on the joints⠀⠀⠀ - Easier recovery between sessions - More frequent training⠀ - Meatheads hate you for knowing how to read the literature⠀⠀⠀ - Get labelled as ‘anti-science’ for following the science

567,806 次观看 • 11 个月前

How to make absolutely no progress in the gym: - 8 to 12 reps, always to mild discomfort, never hard - Chase the pump and call the swelling growth - Celebrate the soreness like it earned you something - Swap exercises every week so nothing is ever measured - Add reps, never weight - Rest sixty seconds so nothing recovers in time to lift - Run from animal fat, then wonder where your strength went Follow it to the letter and you'll look identical in a year. Most people do, and not one of them can work out why.

How to make absolutely no progress in the gym: - 8 to 12 reps, always to mild discomfort, never hard - Chase the pump and call the swelling growth - Celebrate the soreness like it earned you something - Swap exercises every week so nothing is ever measured - Add reps, never weight - Rest sixty seconds so nothing recovers in time to lift - Run from animal fat, then wonder where your strength went Follow it to the letter and you'll look identical in a year. Most people do, and not one of them can work out why.

182,158 次观看 • 3 个月前

The reason people take short rest periods isn't because it's optimal for growth. It's because sitting quietly in a gym for four minutes feels like you're not working. Other people are moving. Equipment is being used. Everyone looks busy. You're sitting there apparently doing nothing. So you go again at ninety seconds because the optics are unbearable. And then you wonder why the weight on the bar hasn't moved in six months. The most productive thing you will do in today's session is sit completely still for four minutes and let your nervous system recover enough to generate maximum tension again. It looks like nothing. It is, in fact, the entire game.

The reason people take short rest periods isn't because it's optimal for growth. It's because sitting quietly in a gym for four minutes feels like you're not working. Other people are moving. Equipment is being used. Everyone looks busy. You're sitting there apparently doing nothing. So you go again at ninety seconds because the optics are unbearable. And then you wonder why the weight on the bar hasn't moved in six months. The most productive thing you will do in today's session is sit completely still for four minutes and let your nervous system recover enough to generate maximum tension again. It looks like nothing. It is, in fact, the entire game.

265,139 次观看 • 7 个月前

Training a muscle once per week is leaving gains on the table. Muscle protein synthesis stays elevated 24-48 hours after training. Then the muscle starts breaking down. Training Monday means growth stimulus until Wednesday. Then atrophy until next Monday. You could easily end the week with nothing to show for it. Train each muscle 2-3x weekly: Hit it Monday, Wednesday, Friday. Keep protein synthesis elevated constantly. More frequent training = more total weekly stimulus = more growth. This is basic biology but bro splits ignore it completely.

Training a muscle once per week is leaving gains on the table. Muscle protein synthesis stays elevated 24-48 hours after training. Then the muscle starts breaking down. Training Monday means growth stimulus until Wednesday. Then atrophy until next Monday. You could easily end the week with nothing to show for it. Train each muscle 2-3x weekly: Hit it Monday, Wednesday, Friday. Keep protein synthesis elevated constantly. More frequent training = more total weekly stimulus = more growth. This is basic biology but bro splits ignore it completely.

297,688 次观看 • 9 个月前

"Your muscles run on glycogen. Deplete it and performance falls off a cliff. This is settled science." So every morning I do the unforgivable. I train fasted, before the sun is properly up, on nothing but yesterday's beef and butter. No porridge. No banana. No luminous drink named after an energy company. By that settled science I should be face down on the mat by the second set, muscle quietly digesting itself, metabolism filing for redundancy. Instead the weights keep going up. I can only assume the beef hasn't read the literature.

"Your muscles run on glycogen. Deplete it and performance falls off a cliff. This is settled science." So every morning I do the unforgivable. I train fasted, before the sun is properly up, on nothing but yesterday's beef and butter. No porridge. No banana. No luminous drink named after an energy company. By that settled science I should be face down on the mat by the second set, muscle quietly digesting itself, metabolism filing for redundancy. Instead the weights keep going up. I can only assume the beef hasn't read the literature.

116,257 次观看 • 3 个月前

You don't need dedicated arm days. Your biceps and triceps are SMALL muscles that are highly prone to muscle damage. Blasting them with volume creates damage that takes days to repair, preventing you from training them frequently enough to actually grow. Here's a better approach: 2 sets each at the end of upper body days, 2x per week = 4 weekly sets with higher frequency, less damage, more growth signal. You don't need an arm day. You need to stop destroying your arms with junk volume.

You don't need dedicated arm days. Your biceps and triceps are SMALL muscles that are highly prone to muscle damage. Blasting them with volume creates damage that takes days to repair, preventing you from training them frequently enough to actually grow. Here's a better approach: 2 sets each at the end of upper body days, 2x per week = 4 weekly sets with higher frequency, less damage, more growth signal. You don't need an arm day. You need to stop destroying your arms with junk volume.

302,161 次观看 • 10 个月前

Rest periods between sets: 30-60 seconds: You're still tired from the last set, can't generate maximum force, each set is progressively worse, half your sets don't count. 3-5 minutes: Fully recovered, maximum force production every set, all reps are growth reps, clear progression. "But the short rest keeps the pump!" Yes. And the long rest keeps the tension. Which is the thing that builds muscle. Choose your religion carefully.

Rest periods between sets: 30-60 seconds: You're still tired from the last set, can't generate maximum force, each set is progressively worse, half your sets don't count. 3-5 minutes: Fully recovered, maximum force production every set, all reps are growth reps, clear progression. "But the short rest keeps the pump!" Yes. And the long rest keeps the tension. Which is the thing that builds muscle. Choose your religion carefully.

283,710 次观看 • 9 个月前

Low carb is a disaster for strength. Everyone knows this. No carbs, no glycogen. No glycogen, no power. The textbook is very firm on the matter. Your muscles run on glucose. Take it away and they simply down tools. The brain needs sugar too. Skip the morning porridge and you can barely tie your shoes, let alone train. You cannot build an ounce of muscle without an insulin spike. Ask any fitness magazine. You will bonk. You will hit the wall. You will crumple into a sad little heap of steak and regret. Six long years I have soldiered on under this crippling handicap. Beef, eggs, butter, and not one energy gel to my name. Depleted. Under-fuelled. A pale ghost of the carb-loaded athlete I might have been. All of which explains why I can only just about manage a 210kg Romanian deadlift. God knows what I could pull if I ate a banana.

Low carb is a disaster for strength. Everyone knows this. No carbs, no glycogen. No glycogen, no power. The textbook is very firm on the matter. Your muscles run on glucose. Take it away and they simply down tools. The brain needs sugar too. Skip the morning porridge and you can barely tie your shoes, let alone train. You cannot build an ounce of muscle without an insulin spike. Ask any fitness magazine. You will bonk. You will hit the wall. You will crumple into a sad little heap of steak and regret. Six long years I have soldiered on under this crippling handicap. Beef, eggs, butter, and not one energy gel to my name. Depleted. Under-fuelled. A pale ghost of the carb-loaded athlete I might have been. All of which explains why I can only just about manage a 210kg Romanian deadlift. God knows what I could pull if I ate a banana.

99,717 次观看 • 3 个月前

A new 2025 study squashed the idea that more volume increases growth, and suggested that the available growth reps in a set might just be the final four:⠀ ⠀ Trained lifters did 3-5RM on one leg and 20-25RM on the other for 9 weeks: both to failure.⠀ ⠀ Results?⠀ ⠀ Same hypertrophy. Same strength.⠀ ⠀ Only real difference: light loads improved endurance.⠀ ⠀ Why?⠀ ⠀ Because growth only happens in the final 4 reps when full motor recruitment finally kicks in.⠀ ⠀ Heavy loads reach those reps instantly.⠀ ⠀ Light loads need 15-20 junk reps just to get there.⠀ ⠀ More volume doesn’t mean more growth.⠀ ⠀ Only the stimulating reps count, and every set, heavy or light, only has about four of them.⠀ ⠀ If there were 6 stimulating reps in a set, even 5, we would have seen a difference in hypertrophy between the limbs.⠀ ⠀ This is a magnificent success for my agenda of 4-6 rep supremacy.⠀ ⠀ PMID: 40827709

A new 2025 study squashed the idea that more volume increases growth, and suggested that the available growth reps in a set might just be the final four:⠀ ⠀ Trained lifters did 3-5RM on one leg and 20-25RM on the other for 9 weeks: both to failure.⠀ ⠀ Results?⠀ ⠀ Same hypertrophy. Same strength.⠀ ⠀ Only real difference: light loads improved endurance.⠀ ⠀ Why?⠀ ⠀ Because growth only happens in the final 4 reps when full motor recruitment finally kicks in.⠀ ⠀ Heavy loads reach those reps instantly.⠀ ⠀ Light loads need 15-20 junk reps just to get there.⠀ ⠀ More volume doesn’t mean more growth.⠀ ⠀ Only the stimulating reps count, and every set, heavy or light, only has about four of them.⠀ ⠀ If there were 6 stimulating reps in a set, even 5, we would have seen a difference in hypertrophy between the limbs.⠀ ⠀ This is a magnificent success for my agenda of 4-6 rep supremacy.⠀ ⠀ PMID: 40827709

224,538 次观看 • 11 个月前

When I say 4-6 reps is the most efficient range for hypertrophy, I am not saying the seventh rep undoes the first six. 6-8 still grows you. Slightly more fatigue for the same result, but fine. I go there myself when I fancy it. 8-10, the cost is noticeable. Above 10, taken anywhere near hard, you are paying a fortune for growth you could have bought cheaper. The further along training you are, the tighter that margin gets. Fewer fibres left to grow, and reaching them takes heavy load with the tank still full. Bury yourself in fatigue and they stay out of reach all session. So 4-6 stays the default. Not because nothing else works. Because I would rather train smart than earn my results the expensive way.

When I say 4-6 reps is the most efficient range for hypertrophy, I am not saying the seventh rep undoes the first six. 6-8 still grows you. Slightly more fatigue for the same result, but fine. I go there myself when I fancy it. 8-10, the cost is noticeable. Above 10, taken anywhere near hard, you are paying a fortune for growth you could have bought cheaper. The further along training you are, the tighter that margin gets. Fewer fibres left to grow, and reaching them takes heavy load with the tank still full. Bury yourself in fatigue and they stay out of reach all session. So 4-6 stays the default. Not because nothing else works. Because I would rather train smart than earn my results the expensive way.

72,607 次观看 • 3 个月前

Nobody has ever said: "I did 4-6 reps for a year and got smaller." Everyone has said: "I did 12-15 reps for a year and made no progress." The data is in the gym. Not in the textbook.

Nobody has ever said: "I did 4-6 reps for a year and got smaller." Everyone has said: "I did 12-15 reps for a year and made no progress." The data is in the gym. Not in the textbook.

196,743 次观看 • 11 个月前

Warning: training heavy into your sixties and beyond may cause the following side effects. - A grip that alarms much younger relatives - The ability to rise from any chair without using your hands - Carrying every bag of shopping in one trip purely out of spite - Bone that survives a fall instead of shattering on it - Doctors quietly deleting the word frail from your notes - Grandchildren who suspect you are slightly magic - A total and permanent loss of patience for the phrase at your age Consult no one. Proceed at full speed.

Warning: training heavy into your sixties and beyond may cause the following side effects. - A grip that alarms much younger relatives - The ability to rise from any chair without using your hands - Carrying every bag of shopping in one trip purely out of spite - Bone that survives a fall instead of shattering on it - Doctors quietly deleting the word frail from your notes - Grandchildren who suspect you are slightly magic - A total and permanent loss of patience for the phrase at your age Consult no one. Proceed at full speed.

77,973 次观看 • 3 个月前

A cautionary tale about machine training. For the last two years, I've pretty much exclusively done machine work. Fixed paths, no wobble, nothing leaking into balance. Somewhere in there my stabilisers atrophied, gave up and passed away quietly. No funeral. Nobody thought to tell me. So a fortnight ago I put a barbell back in my hands for Romanian deadlifts, purely to see what was left of me, and the damage is exactly what the free weight purists spent two years promising me it would be. Stuck on 230kg. Been stuck since Tuesday. Completely non-functional. If a wardrobe goes over on a stranger in the street I will have to stand there and explain that I trained on machines. Let this be a warning.

A cautionary tale about machine training. For the last two years, I've pretty much exclusively done machine work. Fixed paths, no wobble, nothing leaking into balance. Somewhere in there my stabilisers atrophied, gave up and passed away quietly. No funeral. Nobody thought to tell me. So a fortnight ago I put a barbell back in my hands for Romanian deadlifts, purely to see what was left of me, and the damage is exactly what the free weight purists spent two years promising me it would be. Stuck on 230kg. Been stuck since Tuesday. Completely non-functional. If a wardrobe goes over on a stranger in the street I will have to stand there and explain that I trained on machines. Let this be a warning.

59,364 次观看 • 3 个月前

Every sports nutritionist in the country would say I train on the wrong fuel, and six years of lifting fasted on mutton says they can keep the shelf. What the shelf says I need before lifting: - A carb-heavy breakfast - A pre-workout scoop - An electrolyte sachet - A banana in the bag What I have before lifting: - Nothing since last evening's mutton - Water What the shelf says I need during: - A sports drink - An intra-workout carb powder What I have during: - Water What the shelf says I need after: - Whey within 30 minutes - Fast carbs to refill the glycogen What I have after: - Mutton mince fried in bacon, cheese, goat butter, eggs and raw goat milk - Whenever I get round to it No salt on any of it. No carbohydrate near a session in years. The lifts keep going up. A few heavy sets of low reps hardly touch the glycogen the shelf is so worried about, and a body that runs on fat tops up the little it does use without a banana getting involved. The sports nutrition aisle is a beautiful thing. I just walk past it on the way to the butcher.

Every sports nutritionist in the country would say I train on the wrong fuel, and six years of lifting fasted on mutton says they can keep the shelf. What the shelf says I need before lifting: - A carb-heavy breakfast - A pre-workout scoop - An electrolyte sachet - A banana in the bag What I have before lifting: - Nothing since last evening's mutton - Water What the shelf says I need during: - A sports drink - An intra-workout carb powder What I have during: - Water What the shelf says I need after: - Whey within 30 minutes - Fast carbs to refill the glycogen What I have after: - Mutton mince fried in bacon, cheese, goat butter, eggs and raw goat milk - Whenever I get round to it No salt on any of it. No carbohydrate near a session in years. The lifts keep going up. A few heavy sets of low reps hardly touch the glycogen the shelf is so worried about, and a body that runs on fat tops up the little it does use without a banana getting involved. The sports nutrition aisle is a beautiful thing. I just walk past it on the way to the butcher.

11,459 次观看 • 13 天前