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3. Muscle recovery: Baking soda can be a key element for training and recovery. Neutralizes lactic acid buildup, which reduces muscle soreness and increases endurance. By buffering that acid, baking soda allows you to: • Try harder. • Last longer. • Recover faster.

TheBetterPath

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337,540 просмотров • 1 год назад •via X (Twitter)

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Limitless Power Pre and Intra-Workout Drink: • mineral water • Methylene Blue • baking soda • maple syrup - enhances cellular energy production - reduces oxidative stress - increases blood flow - reduces lactic acid - transforms you into a walking, lifting, sprinting human furnace - reduces recovery time I’ve tried dozens of pre-workouts, and this is by far my favourite. Highly recommended 💥🏋🏼‍♀️🔥✨

Limitless Power Pre and Intra-Workout Drink: • mineral water • Methylene Blue • baking soda • maple syrup - enhances cellular energy production - reduces oxidative stress - increases blood flow - reduces lactic acid - transforms you into a walking, lifting, sprinting human furnace - reduces recovery time I’ve tried dozens of pre-workouts, and this is by far my favourite. Highly recommended 💥🏋🏼‍♀️🔥✨

Veronica, Collagen Scientist 🇵🇱

126,601 просмотров • 2 лет назад

High reps don't build muscle better than low reps. They just make you tired faster, which feels like you worked harder, which your brain interprets as "this must be working." Meanwhile low rep training: - Generates more mechanical tension - Causes less systemic fatigue - Allows better recovery between sessions - Permits progressive overload more reliably But it doesn't make you feel destroyed. So we assume it's insufficient and add 12 more sets of cable work to "finish the muscle."

High reps don't build muscle better than low reps. They just make you tired faster, which feels like you worked harder, which your brain interprets as "this must be working." Meanwhile low rep training: - Generates more mechanical tension - Causes less systemic fatigue - Allows better recovery between sessions - Permits progressive overload more reliably But it doesn't make you feel destroyed. So we assume it's insufficient and add 12 more sets of cable work to "finish the muscle."

Sama Hoole

94,539 просмотров • 11 месяцев назад

Soreness is the ultimate indicator of growth. If you're not hobbling around for 3 days after leg day, you didn't train hard enough. This is why you should do 8 sets of walking lunges, 6 sets of leg extensions, 5 sets of leg press, and finish with 100 bodyweight squats. The crippling DOMS that prevents you from training legs again for a week is proof of optimal stimulus. Never mind that muscle damage is an inhibitor of growth, not a driver. Never mind that you can build muscle without soreness by training frequently enough that your body adapts. Never mind that the lads who are never sore are training more frequently and growing faster. You can barely walk. That's the real metric.

Soreness is the ultimate indicator of growth. If you're not hobbling around for 3 days after leg day, you didn't train hard enough. This is why you should do 8 sets of walking lunges, 6 sets of leg extensions, 5 sets of leg press, and finish with 100 bodyweight squats. The crippling DOMS that prevents you from training legs again for a week is proof of optimal stimulus. Never mind that muscle damage is an inhibitor of growth, not a driver. Never mind that you can build muscle without soreness by training frequently enough that your body adapts. Never mind that the lads who are never sore are training more frequently and growing faster. You can barely walk. That's the real metric.

Sama Hoole

49,388 просмотров • 9 месяцев назад

You can only grow through the training that you can recover from.⠀⠀⠀ ⠀⠀⠀ High reps add undue levels of fatigue, thereby impairing recovery, while offering no additional benefit.⠀⠀⠀ ⠀⠀⠀ Because anything outside the last 4-5 reps from failure does not stimulate growth, and is therefore superfluous.⠀⠀⠀ ⠀⠀⠀ An optimised hypertrophy programme has to factor in fatigue, and it has to attempt to minimise it.⠀⠀⠀ ⠀⠀⠀ That's why I recommend 4-6 reps.⠀⠀⠀ ⠀⠀⠀ It's more efficient, it maximises the stimulus to fatigue ratio, and that can be a gamechanger for people who have been stalling their progress due to impaired recovery.⠀⠀⠀ ⠀⠀⠀ This is a very easy theory to test out for yourself.⠀⠀⠀ ⠀⠀⠀ - 4-6 reps.⠀⠀⠀ - Straight sets.⠀⠀⠀ - Train close to failure.⠀⠀⠀ - Rest 3 minutes between sets.⠀⠀⠀ - Train each muscle twice per week.⠀⠀⠀ - Do 2-4 sets per muscle group per session. - Add weight whenever possible.⠀⠀ ⠀⠀⠀ Your progress will be the proof.

You can only grow through the training that you can recover from.⠀⠀⠀ ⠀⠀⠀ High reps add undue levels of fatigue, thereby impairing recovery, while offering no additional benefit.⠀⠀⠀ ⠀⠀⠀ Because anything outside the last 4-5 reps from failure does not stimulate growth, and is therefore superfluous.⠀⠀⠀ ⠀⠀⠀ An optimised hypertrophy programme has to factor in fatigue, and it has to attempt to minimise it.⠀⠀⠀ ⠀⠀⠀ That's why I recommend 4-6 reps.⠀⠀⠀ ⠀⠀⠀ It's more efficient, it maximises the stimulus to fatigue ratio, and that can be a gamechanger for people who have been stalling their progress due to impaired recovery.⠀⠀⠀ ⠀⠀⠀ This is a very easy theory to test out for yourself.⠀⠀⠀ ⠀⠀⠀ - 4-6 reps.⠀⠀⠀ - Straight sets.⠀⠀⠀ - Train close to failure.⠀⠀⠀ - Rest 3 minutes between sets.⠀⠀⠀ - Train each muscle twice per week.⠀⠀⠀ - Do 2-4 sets per muscle group per session. - Add weight whenever possible.⠀⠀ ⠀⠀⠀ Your progress will be the proof.

Sama Hoole

14,496 просмотров • 8 месяцев назад

Why training a muscle once a week feels like enough. You annihilated your chest on Monday. It was sore until Thursday. By Sunday it felt normal again. Monday you do it again. Seems like a clean week of recovery. Seems sensible. Here's what actually happened: Muscle protein synthesis, the elevated anabolic response to training, peaked around 24 hours post-session and returned to baseline by roughly 36–48 hours. You were sore until Thursday because of eccentric muscle damage and the inflammatory response. The soreness and the stimulus are not the same event. The soreness is the aftermath. The stimulus had already resolved by Tuesday evening. You then had five days where the muscle wasn't just sitting at baseline, waiting for Monday. It was actively atrophying. You left stimulus on the table from Wednesday through Sunday. Every week. For years. Twice a week. Hit the stimulus window twice. Negate the atrophy period. Get twice the monthly signal. The soreness told you one story. The physiology was telling another.

Why training a muscle once a week feels like enough. You annihilated your chest on Monday. It was sore until Thursday. By Sunday it felt normal again. Monday you do it again. Seems like a clean week of recovery. Seems sensible. Here's what actually happened: Muscle protein synthesis, the elevated anabolic response to training, peaked around 24 hours post-session and returned to baseline by roughly 36–48 hours. You were sore until Thursday because of eccentric muscle damage and the inflammatory response. The soreness and the stimulus are not the same event. The soreness is the aftermath. The stimulus had already resolved by Tuesday evening. You then had five days where the muscle wasn't just sitting at baseline, waiting for Monday. It was actively atrophying. You left stimulus on the table from Wednesday through Sunday. Every week. For years. Twice a week. Hit the stimulus window twice. Negate the atrophy period. Get twice the monthly signal. The soreness told you one story. The physiology was telling another.

Sama Hoole

41,194 просмотров • 6 месяцев назад

Some of y’all will eat a $9 slice of chocolate cake made with ingredients you can’t pronounce…but BLACK BEANS are where you suddenly develop standards? 😆 Before anybody calls the police, the beans replace the flour and give the cake a soft, moist texture. It still tastes like chocolate cake. Nobody at the table has to know unless you enjoy ruining a perfectly good surprise. BLACK BEAN CHOCOLATE CAKE 🎂🍫 Ingredients: • 1 can Goode Foods Black Beans, drained and rinsed • 3 large eggs • ½ cup sugar • ⅓ cup melted butter or oil • ½ cup cocoa powder • 1 teaspoon vanilla extract • 1 teaspoon baking powder • ½ teaspoon baking soda • Pinch of salt • Chocolate frosting Instructions: 1. Preheat the oven to 350°F and grease an 8-inch cake pan. 2. Blend the black beans, eggs, sugar, melted butter and vanilla until completely smooth. 3. Add the cocoa powder, baking powder, baking soda and salt. Blend again until combined. 4. Pour the batter into the pan and bake for 25 to 30 minutes or until a toothpick comes out mostly clean. 5. Let the cake cool completely before frosting. Make two layers and stack them if you’re trying to cause a little family drama. Now be honest…are you trying one slice or calling the authorities? 💯

Some of y’all will eat a $9 slice of chocolate cake made with ingredients you can’t pronounce…but BLACK BEANS are where you suddenly develop standards? 😆 Before anybody calls the police, the beans replace the flour and give the cake a soft, moist texture. It still tastes like chocolate cake. Nobody at the table has to know unless you enjoy ruining a perfectly good surprise. BLACK BEAN CHOCOLATE CAKE 🎂🍫 Ingredients: • 1 can Goode Foods Black Beans, drained and rinsed • 3 large eggs • ½ cup sugar • ⅓ cup melted butter or oil • ½ cup cocoa powder • 1 teaspoon vanilla extract • 1 teaspoon baking powder • ½ teaspoon baking soda • Pinch of salt • Chocolate frosting Instructions: 1. Preheat the oven to 350°F and grease an 8-inch cake pan. 2. Blend the black beans, eggs, sugar, melted butter and vanilla until completely smooth. 3. Add the cocoa powder, baking powder, baking soda and salt. Blend again until combined. 4. Pour the batter into the pan and bake for 25 to 30 minutes or until a toothpick comes out mostly clean. 5. Let the cake cool completely before frosting. Make two layers and stack them if you’re trying to cause a little family drama. Now be honest…are you trying one slice or calling the authorities? 💯

Goode Foods

30,613 просмотров • 1 месяц назад

Muscles are not torn down and built back bigger.⠀ ⠀ If they were, every car crash victim would leave hospital looking like Ronnie Coleman.⠀ ⠀ Muscle damage is a byproduct of training, not a mechanism. The driver of growth is mechanical tension on muscle fibres at high motor unit recruitment. Damage happens to occur alongside it. The two are correlated, not causal.⠀ ⠀ Soreness is even less useful. Soreness is mostly the muscle reporting that you did something it was not yet adapted to. A trained muscle stops getting sore from its regular work, and continues to grow. The training did not stop working. The novelty stopped existing.⠀ ⠀ Chasing soreness actively delays hypertrophy. It taxes recovery. It pushes back the next session because the tissue is still busy repairing structural damage instead of laying down new contractile protein. You spend days walking like you have aged forty years, and the only thing growing is your sense of grievance with the stairs.⠀ ⠀ Train hard enough to drive tension. Stop short of demolition. Recover. Repeat in 72 hours.⠀ ⠀ The fact this is news to most lifters tells you everything about who is writing the programmes.

Muscles are not torn down and built back bigger.⠀ ⠀ If they were, every car crash victim would leave hospital looking like Ronnie Coleman.⠀ ⠀ Muscle damage is a byproduct of training, not a mechanism. The driver of growth is mechanical tension on muscle fibres at high motor unit recruitment. Damage happens to occur alongside it. The two are correlated, not causal.⠀ ⠀ Soreness is even less useful. Soreness is mostly the muscle reporting that you did something it was not yet adapted to. A trained muscle stops getting sore from its regular work, and continues to grow. The training did not stop working. The novelty stopped existing.⠀ ⠀ Chasing soreness actively delays hypertrophy. It taxes recovery. It pushes back the next session because the tissue is still busy repairing structural damage instead of laying down new contractile protein. You spend days walking like you have aged forty years, and the only thing growing is your sense of grievance with the stairs.⠀ ⠀ Train hard enough to drive tension. Stop short of demolition. Recover. Repeat in 72 hours.⠀ ⠀ The fact this is news to most lifters tells you everything about who is writing the programmes.

Sama Hoole

30,088 просмотров • 5 месяцев назад

Here are medically supported methods that can help. 1. Practice the start–stop technique This is one of the most recommended methods for premature ejaculation control. How it works: - During sexual activity, stop stimulation when you feel close to ejaculation. - Wait about 20–30 seconds until the urge reduces. - Start again. Repeating this trains the body to delay ejaculation. 2. Try the squeeze technique When you feel very close to climax: - Gently squeeze the head of the penis for a few seconds. - This reduces arousal and delays ejaculation. This technique is commonly used in behavioral therapy for premature ejaculation. 3. Strengthen pelvic floor muscles Stronger pelvic muscles improve ejaculation control. The best exercise is Kegels. How to do it: - Tighten the muscles you use to stop urine. - Hold for 5 seconds, then relax. - Repeat 10–15 times, 3 times daily. 4. Slow down the pace Fast thrusting increases stimulation and leads to quicker ejaculation. Try a slower rhythm, short pauses, and changing positions to control arousal. 5. Focus more on foreplay Longer foreplay reduces pressure to perform quickly during penetration and improves satisfaction for both partners. 6. Reduce anxiety and stress Performance anxiety can cause early ejaculation. Relaxation techniques, deep breathing, and confidence building can improve sexual endurance. 7. Use condoms They may reduce sensitivity slightly, helping some men last longer. 8. Maintain good physical health Regular exercise improves blood flow, stamina, and hormonal balance, which supports sexual performance and reduces the risk of erectile dysfunction. Helpful habits: regular workouts, good sleep, limiting alcohol, and avoiding smoking. Lasting longer during sex usually improves with practice, pelvic muscle strengthening, and better arousal control. Hope you learnt something new? Please share for others to learn.

Here are medically supported methods that can help. 1. Practice the start–stop technique This is one of the most recommended methods for premature ejaculation control. How it works: - During sexual activity, stop stimulation when you feel close to ejaculation. - Wait about 20–30 seconds until the urge reduces. - Start again. Repeating this trains the body to delay ejaculation. 2. Try the squeeze technique When you feel very close to climax: - Gently squeeze the head of the penis for a few seconds. - This reduces arousal and delays ejaculation. This technique is commonly used in behavioral therapy for premature ejaculation. 3. Strengthen pelvic floor muscles Stronger pelvic muscles improve ejaculation control. The best exercise is Kegels. How to do it: - Tighten the muscles you use to stop urine. - Hold for 5 seconds, then relax. - Repeat 10–15 times, 3 times daily. 4. Slow down the pace Fast thrusting increases stimulation and leads to quicker ejaculation. Try a slower rhythm, short pauses, and changing positions to control arousal. 5. Focus more on foreplay Longer foreplay reduces pressure to perform quickly during penetration and improves satisfaction for both partners. 6. Reduce anxiety and stress Performance anxiety can cause early ejaculation. Relaxation techniques, deep breathing, and confidence building can improve sexual endurance. 7. Use condoms They may reduce sensitivity slightly, helping some men last longer. 8. Maintain good physical health Regular exercise improves blood flow, stamina, and hormonal balance, which supports sexual performance and reduces the risk of erectile dysfunction. Helpful habits: regular workouts, good sleep, limiting alcohol, and avoiding smoking. Lasting longer during sex usually improves with practice, pelvic muscle strengthening, and better arousal control. Hope you learnt something new? Please share for others to learn.

declasiq_esmi

57,109 просмотров • 1 месяц назад

Jumps should be a key element in any 50+ training regimen. Why? We lose power, balance, and quickness (and bone density) far faster than strength alone as we age. By 50, you’ve already lost a lot if you haven’t been training it. These jumps also help build bone density—1 in 3 women, and 1 in 5 men have osteoporosis. Many, many people need to be doing jumping variations. Try adding some complexity by slightly altering the jump's direction. I’m jumping forward and slightly to the right on the first one. These little changes challenge our neuromuscular system. I released a long post yesterday about neuromuscular training, which included ~8 videos of other exercises using my Enough, Better, and Optimal framework. Link to the article below.

Jumps should be a key element in any 50+ training regimen. Why? We lose power, balance, and quickness (and bone density) far faster than strength alone as we age. By 50, you’ve already lost a lot if you haven’t been training it. These jumps also help build bone density—1 in 3 women, and 1 in 5 men have osteoporosis. Many, many people need to be doing jumping variations. Try adding some complexity by slightly altering the jump's direction. I’m jumping forward and slightly to the right on the first one. These little changes challenge our neuromuscular system. I released a long post yesterday about neuromuscular training, which included ~8 videos of other exercises using my Enough, Better, and Optimal framework. Link to the article below.

Howard Luks MD

34,993 просмотров • 7 месяцев назад

No time for long workouts? Here’s how to build muscle FAST in just 3–4 sessions a week 1️⃣ Go hard, not long . 40 minutes of focused lifting beats 2 hours of lazy reps 2️⃣ Prioritize compound lifts (squats, deadlifts, rows, presses) 3️⃣ Shorten your rest (45–60 sec) to boost growth and testosterone 4️⃣ Use smart intensity: supersets, drop sets, rest-pause 5️⃣ Eat before & after training (carbs + protein = power + recovery) 6️⃣ Recover like a pro: dial in your sleep, hydration, mobility, and stress Muscle isn’t built by doing more. It’s built by doing it right. Save time. Train smart. Grow fast.

No time for long workouts? Here’s how to build muscle FAST in just 3–4 sessions a week 1️⃣ Go hard, not long . 40 minutes of focused lifting beats 2 hours of lazy reps 2️⃣ Prioritize compound lifts (squats, deadlifts, rows, presses) 3️⃣ Shorten your rest (45–60 sec) to boost growth and testosterone 4️⃣ Use smart intensity: supersets, drop sets, rest-pause 5️⃣ Eat before & after training (carbs + protein = power + recovery) 6️⃣ Recover like a pro: dial in your sleep, hydration, mobility, and stress Muscle isn’t built by doing more. It’s built by doing it right. Save time. Train smart. Grow fast.

Sandy Biohacker

69,107 просмотров • 1 год назад

Your investment portfolio needs muscle I used to think strength peaks around age 30. For 99.9999% of people, that’s nonsense. The only strength that truly peaks early is for world champions. Everyone below that level can keep getting stronger for their entire life. Between 40 and 60, you lose about 1% muscle mass and 1% strength per year if you do nothing. But if you train, you can more than make up for that 1%. After 60, the decline accelerates. That does not mean you cannot train it back. Just look at the 70 plus world records. Those athletes are all far stronger than me. I’m 44 now and I just set a new PR: 3 sets of 6 reps strict press at 80 kg (176 lbs), with two minutes of rest between sets. This helps my investing more than you’d think. Muscle absorbs glucose. More muscle means lower blood sugar. Aging without training slowly pushes blood sugar up, which increases the risk of all kinds of diseases. A fit body is a fit mind.

Your investment portfolio needs muscle I used to think strength peaks around age 30. For 99.9999% of people, that’s nonsense. The only strength that truly peaks early is for world champions. Everyone below that level can keep getting stronger for their entire life. Between 40 and 60, you lose about 1% muscle mass and 1% strength per year if you do nothing. But if you train, you can more than make up for that 1%. After 60, the decline accelerates. That does not mean you cannot train it back. Just look at the 70 plus world records. Those athletes are all far stronger than me. I’m 44 now and I just set a new PR: 3 sets of 6 reps strict press at 80 kg (176 lbs), with two minutes of rest between sets. This helps my investing more than you’d think. Muscle absorbs glucose. More muscle means lower blood sugar. Aging without training slowly pushes blood sugar up, which increases the risk of all kinds of diseases. A fit body is a fit mind.

Karel Mercx

33,083 просмотров • 7 месяцев назад

Stop trading time for rest. Start using light for recovery. The biggest mistake athletes make in 2026? Thinking "recovery" only happens while you’re asleep. What I’m holding here is a Photobiomodulation (PBM) device—and the data behind it is a total game changer for anyone trying to stay on the field and out of the doctor's office. THE SCIENCE OF THE "BIO-HACK": Most recovery tools just mask pain. PBM actually repairs tissue at the mitochondrial level. Here’s the data-driven truth on how it works: 1️⃣ The Mitochondrial Battery: Red and Near-Infrared light photons are absorbed by cytochrome c oxidase. This triggers a massive spike in ATP production (cellular energy), effectively "supercharging" your body’s ability to repair micro-trauma in half the time. 2️⃣ Inflammation Shutdown: PBM dissociates Nitric Oxide from your mitochondria, allowing oxygen to flood back into the tissue. Result? A 50% reduction in DOMS and faster clearance of metabolic waste. 3️⃣ The Ergogenic Edge: Running this over a non-injured muscle before a workout increases muscle workload capacity and fatigue resistance. It’s essentially a legal "biological cheat code" for endurance. THE DATA 📊: Injury Recovery: Speeds up soft tissue healing by up to 2x. Performance: Studies show a measurable increase in power output and reps to failure when used as a "pre-conditioning" tool. Safety: Non-invasive, drug-free, and now the "Gold Standard" in professional locker rooms from the NFL to Special Forces. Stop waiting for your body to heal itself slowly. Use the light. 💡 Save this for your next rehab session and share with an athlete who is tired of being sidelined.

Stop trading time for rest. Start using light for recovery. The biggest mistake athletes make in 2026? Thinking "recovery" only happens while you’re asleep. What I’m holding here is a Photobiomodulation (PBM) device—and the data behind it is a total game changer for anyone trying to stay on the field and out of the doctor's office. THE SCIENCE OF THE "BIO-HACK": Most recovery tools just mask pain. PBM actually repairs tissue at the mitochondrial level. Here’s the data-driven truth on how it works: 1️⃣ The Mitochondrial Battery: Red and Near-Infrared light photons are absorbed by cytochrome c oxidase. This triggers a massive spike in ATP production (cellular energy), effectively "supercharging" your body’s ability to repair micro-trauma in half the time. 2️⃣ Inflammation Shutdown: PBM dissociates Nitric Oxide from your mitochondria, allowing oxygen to flood back into the tissue. Result? A 50% reduction in DOMS and faster clearance of metabolic waste. 3️⃣ The Ergogenic Edge: Running this over a non-injured muscle before a workout increases muscle workload capacity and fatigue resistance. It’s essentially a legal "biological cheat code" for endurance. THE DATA 📊: Injury Recovery: Speeds up soft tissue healing by up to 2x. Performance: Studies show a measurable increase in power output and reps to failure when used as a "pre-conditioning" tool. Safety: Non-invasive, drug-free, and now the "Gold Standard" in professional locker rooms from the NFL to Special Forces. Stop waiting for your body to heal itself slowly. Use the light. 💡 Save this for your next rehab session and share with an athlete who is tired of being sidelined.

Deepak Chona, MD. SMA

13,321 просмотров • 6 месяцев назад

A recent post circulating from Andrew Huberman claims that low reps don’t build muscle and that high reps are necessary for muscle growth. However, this doesn’t align with the data I’ve studied. At the core of muscle building is the principle of overload and pushing your muscles close to failure. It’s often said you should leave about one rep “in the tank” — though this can be tricky to gauge. In my training routine, I start with warm-ups, then perform 1-2 intense sets before moving on. Each muscle group is worked 2-3 times per week. Now, consider this: can doing 12-20 half-hearted reps truly build more muscle than a few well-executed, heavy sets? The answer is clear—quality and intensity triumph over mere quantity. Support this page by shopping at Tiger Fitness !

A recent post circulating from Andrew Huberman claims that low reps don’t build muscle and that high reps are necessary for muscle growth. However, this doesn’t align with the data I’ve studied. At the core of muscle building is the principle of overload and pushing your muscles close to failure. It’s often said you should leave about one rep “in the tank” — though this can be tricky to gauge. In my training routine, I start with warm-ups, then perform 1-2 intense sets before moving on. Each muscle group is worked 2-3 times per week. Now, consider this: can doing 12-20 half-hearted reps truly build more muscle than a few well-executed, heavy sets? The answer is clear—quality and intensity triumph over mere quantity. Support this page by shopping at Tiger Fitness !

Marc Lobliner - IFBB Pro

101,467 просмотров • 2 лет назад

The role of sleep and nutrition in the hypertrophy process is vastly overstated.⠀ ⠀ Not completely. You can absolutely sabotage your growth by sleeping three hours a night and eating like a committed pacifist. Nobody is disputing that.⠀ ⠀ But the idea that you need to optimise beyond a healthy, self-respecting human baseline, that blackout curtains and protein timing and sleep tracking apps and a meal prep schedule calibrated to the gram will unlock some extra tier of growth that a normal person sleeping normally and eating normally cannot access, is an industry talking point dressed up as physiology.⠀ ⠀ If you are not recovering session to session, the suspects are in the gym, not the bedroom.⠀ ⠀ - Too much volume.⠀ - Less than two rest days a week.⠀ - Lengthened position movements that torch the muscle at its longest point.⠀ - Slow eccentrics, which cause extraordinary amounts of muscle damage for the stimulus they produce.⠀ - Drop sets.⠀ - Supersets.⠀ - Short rest periods that mean your next set starts before your last set has finished paying off.⠀ - Training to absolute failure consistently, which is a fast way to dig a recovery hole you are not equipped to climb out of.⠀ ⠀ Pull back on those and you will make more progress than you would by mastering your sleep hygiene protocol.⠀ ⠀ The bedroom is not where the problem lives.⠀ ⠀ The gym is where the problem lives.⠀ ⠀ Go back in. Do less. Rest longer. Get more.

The role of sleep and nutrition in the hypertrophy process is vastly overstated.⠀ ⠀ Not completely. You can absolutely sabotage your growth by sleeping three hours a night and eating like a committed pacifist. Nobody is disputing that.⠀ ⠀ But the idea that you need to optimise beyond a healthy, self-respecting human baseline, that blackout curtains and protein timing and sleep tracking apps and a meal prep schedule calibrated to the gram will unlock some extra tier of growth that a normal person sleeping normally and eating normally cannot access, is an industry talking point dressed up as physiology.⠀ ⠀ If you are not recovering session to session, the suspects are in the gym, not the bedroom.⠀ ⠀ - Too much volume.⠀ - Less than two rest days a week.⠀ - Lengthened position movements that torch the muscle at its longest point.⠀ - Slow eccentrics, which cause extraordinary amounts of muscle damage for the stimulus they produce.⠀ - Drop sets.⠀ - Supersets.⠀ - Short rest periods that mean your next set starts before your last set has finished paying off.⠀ - Training to absolute failure consistently, which is a fast way to dig a recovery hole you are not equipped to climb out of.⠀ ⠀ Pull back on those and you will make more progress than you would by mastering your sleep hygiene protocol.⠀ ⠀ The bedroom is not where the problem lives.⠀ ⠀ The gym is where the problem lives.⠀ ⠀ Go back in. Do less. Rest longer. Get more.

Sama Hoole

16,021 просмотров • 6 месяцев назад

Things that feel like training and are not: - Sweating - Being out of breath - The pump - Muscle soreness the next day - A high heart rate - Leaving the gym dizzy - Lying on the bench between sets staring at the ceiling Things that are training: - Lifting more weight than you did last time, or the same weight for one extra rep, with the same form, and walking out of the building roughly the same colour you walked in You will, over time, learn to spot the difference. Most people do not.

Things that feel like training and are not: - Sweating - Being out of breath - The pump - Muscle soreness the next day - A high heart rate - Leaving the gym dizzy - Lying on the bench between sets staring at the ceiling Things that are training: - Lifting more weight than you did last time, or the same weight for one extra rep, with the same form, and walking out of the building roughly the same colour you walked in You will, over time, learn to spot the difference. Most people do not.

Sama Hoole

21,428 просмотров • 5 месяцев назад

I’m often depressed by how awful humans can be. Then someone like Ashley Taunton shows up. She nearly died saving a teen in Rhode Island who was about to be hit by a car. Taylor Swift then put $50,000 on Taunton’s recovery fund. I’m inspired by the hero and by the people who actually paid the bill. On July 18 Taunton pulled over on I-95 in a rainstorm to help three teens after their car hydroplaned. Another vehicle lost control. She pushed one of those kids out of the way and took the hit herself. Fractured ribs. A ruptured diaphragm. Internal bleeding. Recovery could take a year. On Friday Swift wrote on the GoFundMe, “Wishing you the best recovery possible and sending love to your family.” The people who hurt children often get the headlines. The woman who almost died saving them usually doesn’t. Swift did not look away. Neither should you. Ashley Taunton is a hero. She’s given the ultimate charity by risking her life for a stranger. She deserves everything she needs to recover and more.

I’m often depressed by how awful humans can be. Then someone like Ashley Taunton shows up. She nearly died saving a teen in Rhode Island who was about to be hit by a car. Taylor Swift then put $50,000 on Taunton’s recovery fund. I’m inspired by the hero and by the people who actually paid the bill. On July 18 Taunton pulled over on I-95 in a rainstorm to help three teens after their car hydroplaned. Another vehicle lost control. She pushed one of those kids out of the way and took the hit herself. Fractured ribs. A ruptured diaphragm. Internal bleeding. Recovery could take a year. On Friday Swift wrote on the GoFundMe, “Wishing you the best recovery possible and sending love to your family.” The people who hurt children often get the headlines. The woman who almost died saving them usually doesn’t. Swift did not look away. Neither should you. Ashley Taunton is a hero. She’s given the ultimate charity by risking her life for a stranger. She deserves everything she needs to recover and more.

Paul A. Szypula 🇺🇸

19,826 просмотров • 1 месяц назад

I’ve had the pleasure of assisting Michael S. Kim with his training for the last 18 months or so. Mike has gotten much stronger and gained ~10lbs in this time frame. We’ve had 3 main areas of focus: 1️⃣ Increase size and strength of the fast twitch muscle fibers with pretty traditionial strength training methods 🏋️. Compound lifts, heavy 5 rep sets. 2️⃣ Practice swinging faster with a radar for feedback, both with TheStack and hitting balls with driver. How much of each adjusts based on the time of season 🏌️‍♂️. 3️⃣ Ensure nutrition supports the goal of muscle growth and recovery from golf & training. It is very common for tour players to underfuel and lose weight as the season goes on. They have a very high level of energy expenditure from all of the practice, play, and training, so need a lot of food 🍱. Mike is now much more physically capable of higher speeds than previous years. I expect and hope to see a nice little bump in speed as the season goes on. At this level, a 3-4mph gain in club head speed is enormous, and that is what we are targeting! This training speed of 121mph below will hopefully be 123-125mph in the coming weeks, allowing comfortable 118mph or so on the course in tournament play.

I’ve had the pleasure of assisting Michael S. Kim with his training for the last 18 months or so. Mike has gotten much stronger and gained ~10lbs in this time frame. We’ve had 3 main areas of focus: 1️⃣ Increase size and strength of the fast twitch muscle fibers with pretty traditionial strength training methods 🏋️. Compound lifts, heavy 5 rep sets. 2️⃣ Practice swinging faster with a radar for feedback, both with TheStack and hitting balls with driver. How much of each adjusts based on the time of season 🏌️‍♂️. 3️⃣ Ensure nutrition supports the goal of muscle growth and recovery from golf & training. It is very common for tour players to underfuel and lose weight as the season goes on. They have a very high level of energy expenditure from all of the practice, play, and training, so need a lot of food 🍱. Mike is now much more physically capable of higher speeds than previous years. I expect and hope to see a nice little bump in speed as the season goes on. At this level, a 3-4mph gain in club head speed is enormous, and that is what we are targeting! This training speed of 121mph below will hopefully be 123-125mph in the coming weeks, allowing comfortable 118mph or so on the course in tournament play.

Fit For Golf - Mike Carroll

107,611 просмотров • 7 месяцев назад

Normalise RDL as a main movement. The Romanian Deadlift (RDL) or Heavy Barbell Hip Hinge is a powerhouse exercise that has gained a lot of popularity among strength and conditioning coaches, powerlifters, and bodybuilders alike. This movement is often called an “athlete maker" in my mind due to its ability to build strength, muscle mass, and athleticism in both men and women. One of the primary reasons why the RDL is so effective for athletes is because it is triphasic, for the uninitiated meaning it involves three distinct phases of muscle action: eccentric, isometric, and concentric. During the eccentric phase, the lifter is lowering the weight, which creates tension and stress on the muscles, leading to greater muscle damage and adaptation. The isometric phase occurs when the lifter pauses at the bottom of the lift, holding the weight in a static position, which increases the time under tension and helps to build strength and stability. Finally, during the concentric phase, the lifter raises the weight, activating the muscles in a way that promotes greater hypertrophy. Compared to a traditional deadlift off the floor, the RDL places a greater emphasis on the posterior chain, specifically the proximal hamstring, glutes, and erector spinae muscles. The lift also engages the distal hamstring muscles in a nearly fully extended position, promoting greater muscle activation and strengthening. The RDL is an excellent way to develop strength and hypertrophy in these muscle groups, leading to improved overall athletic performance, including greater power, speed, and explosiveness. Given the numerous benefits of the RDL, it should be a main movement in any training program that aims to improve strength, muscle mass, and overall athletic performance. Incorporating heavy barbell hip hinge movements, such as the RDL, into your training regimen can help to promote better posture, improved mobility, and greater overall strength and athleticism. So, whether you are a powerlifter, bodybuilder, or athlete, consider adding the RDL to your training program to take your strength and athleticism to the next level.

Normalise RDL as a main movement. The Romanian Deadlift (RDL) or Heavy Barbell Hip Hinge is a powerhouse exercise that has gained a lot of popularity among strength and conditioning coaches, powerlifters, and bodybuilders alike. This movement is often called an “athlete maker" in my mind due to its ability to build strength, muscle mass, and athleticism in both men and women. One of the primary reasons why the RDL is so effective for athletes is because it is triphasic, for the uninitiated meaning it involves three distinct phases of muscle action: eccentric, isometric, and concentric. During the eccentric phase, the lifter is lowering the weight, which creates tension and stress on the muscles, leading to greater muscle damage and adaptation. The isometric phase occurs when the lifter pauses at the bottom of the lift, holding the weight in a static position, which increases the time under tension and helps to build strength and stability. Finally, during the concentric phase, the lifter raises the weight, activating the muscles in a way that promotes greater hypertrophy. Compared to a traditional deadlift off the floor, the RDL places a greater emphasis on the posterior chain, specifically the proximal hamstring, glutes, and erector spinae muscles. The lift also engages the distal hamstring muscles in a nearly fully extended position, promoting greater muscle activation and strengthening. The RDL is an excellent way to develop strength and hypertrophy in these muscle groups, leading to improved overall athletic performance, including greater power, speed, and explosiveness. Given the numerous benefits of the RDL, it should be a main movement in any training program that aims to improve strength, muscle mass, and overall athletic performance. Incorporating heavy barbell hip hinge movements, such as the RDL, into your training regimen can help to promote better posture, improved mobility, and greater overall strength and athleticism. So, whether you are a powerlifter, bodybuilder, or athlete, consider adding the RDL to your training program to take your strength and athleticism to the next level.

Coach Wayland | Performance Expert | Craftsman

228,142 просмотров • 3 лет назад