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Back Workout at Home 🔥 Build a strong back with this dumbbell routine. Exercises: 1️⃣ Bent Over Rows 2️⃣ Upright Rows 3️⃣ Single Arm Rows 4️⃣ Reverse Flys 5️⃣ Good Mornings Sets & Reps: 2–3 Sets | 10–15 Reps

ᴀʀᴛ ᴏꜰ ᴘʜʏꜱɪQᴜᴇ

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28,763 views • 4 months ago •via X (Twitter)

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Dumbbell Triceps Workout at Home 💪 Build strong triceps with these simple dumbbell exercises. 3 Sets | 10–15 Reps 1️⃣ Overhead Extensions 2️⃣ Kickbacks 3️⃣ Single Overhead Extensions 4️⃣ Close Press Save it & get to work.

Dumbbell Triceps Workout at Home 💪 Build strong triceps with these simple dumbbell exercises. 3 Sets | 10–15 Reps 1️⃣ Overhead Extensions 2️⃣ Kickbacks 3️⃣ Single Overhead Extensions 4️⃣ Close Press Save it & get to work.

ᴀʀᴛ ᴏꜰ ᴘʜʏꜱɪQᴜᴇ

11,969 views • 4 months ago

The Only Back Workout Routine You'll Ever Need🔥 1. Pull Ups: 3 sets x 6-12 reps 2. Wide-grip Cable Rows: 4 sets x 8-12 reps 3. T-Bar Rows: 3 sets x 8-12 reps 4. Reverse-grip Lat Pulldowns: 4 sets x 8-12 reps 5. Trap Bar Shrugs: 4 sets x 10-12 reps

The Only Back Workout Routine You'll Ever Need🔥 1. Pull Ups: 3 sets x 6-12 reps 2. Wide-grip Cable Rows: 4 sets x 8-12 reps 3. T-Bar Rows: 3 sets x 8-12 reps 4. Reverse-grip Lat Pulldowns: 4 sets x 8-12 reps 5. Trap Bar Shrugs: 4 sets x 10-12 reps

Muscle Surge

86,179 views • 10 months ago

5 exercises – Full body in one workout 🔥 ✅ Crooked back, pain in lower back, belly pooch, tight legs? This routine fixes it all 3 sets x 15 reps 💪

5 exercises – Full body in one workout 🔥 ✅ Crooked back, pain in lower back, belly pooch, tight legs? This routine fixes it all 3 sets x 15 reps 💪

ᴀʀᴛ ᴏꜰ ᴘʜʏꜱɪQᴜᴇ

15,457 views • 3 months ago

Fitness has no boundaries! Whether it's at home, in the gym, or outdoors, let's keep pushing towards our goals. Consistency is key! 🏋️‍♀️ 1️⃣ The ‘Nordic ski’ pull. 2️⃣ Back lunges with turn. 3️⃣ Arm circles forward and back. 4️⃣ Air squats. ✅ 3 sets. ✅ 15 reps.

Fitness has no boundaries! Whether it's at home, in the gym, or outdoors, let's keep pushing towards our goals. Consistency is key! 🏋️‍♀️ 1️⃣ The ‘Nordic ski’ pull. 2️⃣ Back lunges with turn. 3️⃣ Arm circles forward and back. 4️⃣ Air squats. ✅ 3 sets. ✅ 15 reps.

Fitness Online

22,459 views • 2 years ago

This is how I paid my rent this Monday morning: I woke up at 4: 45 am. BENEDICTION • I meditated and prayed. • I read the book OUTLIVE: The Science & Art Of Longevity by Dr Peter Attia. The chapter is about "Rethinking Medicine for the Age of Chronic Disease." BED • I organized the bedroom, living room, and study area. I decluttered the bookshelf, drew the curtains, and opened the windows to welcome fresh air and early morning sunlight. BODY • I jogged to the gym, 2 km away. Pace: 05'26" /km. Time:13 minutes. Warm-up • Box jumps: 12 x 3 sets • Burpees: 10 x 2 sets Workouts • Dumbbell Goblet Squat, 30 kg, 12 reps x 4 sets • Barbell Bent-over rows 40 kg, 10 reps x 4 sets • Barbell Overhead Shoulder Press, 30 kg, 10 reps x 2 sets, 40 kg, 4 reps x 2 sets • Barbell Bench Press, 60 kg, 10 reps x 3 sets • Regular push-ups 15 reps x 2 sets • Breathing 4 — 7 — 8 in 2 sets. BATH I had a cold bath and took Apple Cider Vinegar in warm water. #ManDay

This is how I paid my rent this Monday morning: I woke up at 4: 45 am. BENEDICTION • I meditated and prayed. • I read the book OUTLIVE: The Science & Art Of Longevity by Dr Peter Attia. The chapter is about "Rethinking Medicine for the Age of Chronic Disease." BED • I organized the bedroom, living room, and study area. I decluttered the bookshelf, drew the curtains, and opened the windows to welcome fresh air and early morning sunlight. BODY • I jogged to the gym, 2 km away. Pace: 05'26" /km. Time:13 minutes. Warm-up • Box jumps: 12 x 3 sets • Burpees: 10 x 2 sets Workouts • Dumbbell Goblet Squat, 30 kg, 12 reps x 4 sets • Barbell Bent-over rows 40 kg, 10 reps x 4 sets • Barbell Overhead Shoulder Press, 30 kg, 10 reps x 2 sets, 40 kg, 4 reps x 2 sets • Barbell Bench Press, 60 kg, 10 reps x 3 sets • Regular push-ups 15 reps x 2 sets • Breathing 4 — 7 — 8 in 2 sets. BATH I had a cold bath and took Apple Cider Vinegar in warm water. #ManDay

Eric

206,738 views • 1 year ago

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

69,092 views • 1 year ago

Issues with your shoulders? Try this external rotator strengthening exercise I got from a PT… Create a 90° angle Elbow in line with shoulder Wrist in line with elbow Arm start in front of you Rotate your arm away from your midline Pull back to center Perform 10 reps on each side X 2 sets If you find these helpful let me know!

Issues with your shoulders? Try this external rotator strengthening exercise I got from a PT… Create a 90° angle Elbow in line with shoulder Wrist in line with elbow Arm start in front of you Rotate your arm away from your midline Pull back to center Perform 10 reps on each side X 2 sets If you find these helpful let me know!

Margaux Alvarez

12,746 views • 5 months ago

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 views • 2 years ago

Hump Day Humbler: You Can't Pour From An Empty Cup ☕️ It’s Wellness Wednesday, and the truth is, your strength is built in the recovery phase. After crushing those massive viral lifts on Monday and Tuesday, today is about checking in on form and making sure your mental health is as strong as your back. We are so focused on what we lift, we forget to check in on how we feel. Listen to your body and your mind today. Here is the balanced functional strength routine I hit this morning, focused on controlled movement and form: Pullups (Controlled Negative): 4 sets x Max Reps (Focus on slow descent to build stability). Pushups (Chest & Triceps Focus): 3 sets x 15 reps (Aim for clean form). Barbell Curls: 3 sets x 10 reps (Controlled tempo, no swinging). Starr-Gazers: What’s the one wellness habit you refuse to skip on a busy Wednesday?

Hump Day Humbler: You Can't Pour From An Empty Cup ☕️ It’s Wellness Wednesday, and the truth is, your strength is built in the recovery phase. After crushing those massive viral lifts on Monday and Tuesday, today is about checking in on form and making sure your mental health is as strong as your back. We are so focused on what we lift, we forget to check in on how we feel. Listen to your body and your mind today. Here is the balanced functional strength routine I hit this morning, focused on controlled movement and form: Pullups (Controlled Negative): 4 sets x Max Reps (Focus on slow descent to build stability). Pushups (Chest & Triceps Focus): 3 sets x 15 reps (Aim for clean form). Barbell Curls: 3 sets x 10 reps (Controlled tempo, no swinging). Starr-Gazers: What’s the one wellness habit you refuse to skip on a busy Wednesday?

Zachary Starr

12,440 views • 8 months ago

Have knee pain? These might help… Slantboard reverse step downs - these help strengthen the back of the knee. Start with 8-10 reps on each side x 3-4 sets. Our knees are should be ok with going past our toes, think of going down the stairs. If you don’t have a box or Slantboard you can do backwards walking for 5 min. That will also help. I incorporated these into my routine to help my knees and they both helped wonders!

Have knee pain? These might help… Slantboard reverse step downs - these help strengthen the back of the knee. Start with 8-10 reps on each side x 3-4 sets. Our knees are should be ok with going past our toes, think of going down the stairs. If you don’t have a box or Slantboard you can do backwards walking for 5 min. That will also help. I incorporated these into my routine to help my knees and they both helped wonders!

Margaux Alvarez

26,349 views • 1 month ago

My favorite bodyweight workout when I can't make it to the gym... Be sure to save this workout and give it a try! ⁠ Bodyweight workouts can be done anywhere and anytime ⁠ They’re perfect for when you truly have no time to get to the gym as they can be done at home, in a hotel, or outside ⁠ This is a 3 round circuit that can be done in under 15 minutes⁠ ⁠ A circuit is when you do all exercises back to back with no rest until the last exercise ⁠ 1. 5 Pull-Ups⁠ 2. 10 Dips⁠ 3. 15 Air Squats⁠ 4. 20 Crunches⁠ 5. 25 Push-Ups ⁠ Rest 30-90 seconds⁠ ⁠ Repeat 3 rounds⁠ ⁠ No pull-up bar? Find a heavy furniture piece like a desk and do an inverted row ⁠ No dip bars? Use some chairs and do bench dips ⁠ Get creative! ⁠ ⁠ Feel free to adjust sets/reps/rest time based off your experience level ⁠ There is no right or wrong set/rep scheme with this ⁠ The key is just getting that heart rate up and moving!⁠ Doing something is ALWAYS better than nothing

My favorite bodyweight workout when I can't make it to the gym... Be sure to save this workout and give it a try! ⁠ Bodyweight workouts can be done anywhere and anytime ⁠ They’re perfect for when you truly have no time to get to the gym as they can be done at home, in a hotel, or outside ⁠ This is a 3 round circuit that can be done in under 15 minutes⁠ ⁠ A circuit is when you do all exercises back to back with no rest until the last exercise ⁠ 1. 5 Pull-Ups⁠ 2. 10 Dips⁠ 3. 15 Air Squats⁠ 4. 20 Crunches⁠ 5. 25 Push-Ups ⁠ Rest 30-90 seconds⁠ ⁠ Repeat 3 rounds⁠ ⁠ No pull-up bar? Find a heavy furniture piece like a desk and do an inverted row ⁠ No dip bars? Use some chairs and do bench dips ⁠ Get creative! ⁠ ⁠ Feel free to adjust sets/reps/rest time based off your experience level ⁠ There is no right or wrong set/rep scheme with this ⁠ The key is just getting that heart rate up and moving!⁠ Doing something is ALWAYS better than nothing

Bailey Schober | Men’s Fitness & Nutrition Coach

11,444 views • 5 months ago

Clove & Star Anise Infused Honey — Everyday Healing at Home ✨ Boosts immunity & antioxidant protection 💨 Supports respiratory comfort & soothes the throat 🌿 Aids digestion & eases bloating 🦷 Promotes oral & gum health 🔥 Improves circulation & natural energy 💛 Calms inflammation & supports metabolism 🌸 Helps relieve occasional nausea & head tension Recipe: 1️⃣ Add 1 tbsp whole cloves + 2–3 star anise to a jar 2️⃣ Cover completely with raw honey 3️⃣ Let infuse for 3–5 days at room temperature 4️⃣ Take ½ tsp daily or stir into warm tea or water Save this ritual for cold nights & cozy mornings 💛

Clove & Star Anise Infused Honey — Everyday Healing at Home ✨ Boosts immunity & antioxidant protection 💨 Supports respiratory comfort & soothes the throat 🌿 Aids digestion & eases bloating 🦷 Promotes oral & gum health 🔥 Improves circulation & natural energy 💛 Calms inflammation & supports metabolism 🌸 Helps relieve occasional nausea & head tension Recipe: 1️⃣ Add 1 tbsp whole cloves + 2–3 star anise to a jar 2️⃣ Cover completely with raw honey 3️⃣ Let infuse for 3–5 days at room temperature 4️⃣ Take ½ tsp daily or stir into warm tea or water Save this ritual for cold nights & cozy mornings 💛

Barbara Oneill

63,255 views • 9 months ago

🚀 FASOL COMMUNITY GIVEAWAY – 10 SOL UP FOR GRABS! 🔥 The Fasol family is growing, and we want to give back to you guys! We’re giving away 10 SOL to our community because speed wins, and so do you. ⚡ How to Enter: 1️⃣ Follow us on X 👀 2️⃣ Like & Retweet this post 🔄 3️⃣ Join our Telegram community (link in bio) ✈️ 4️⃣ Tag 3 degen friends in the comments 👇 5️⃣ Comment a screenshot of you using the bot! 📸 🎯 Winner Selection: Random draw in 72 hours – stay tuned!

🚀 FASOL COMMUNITY GIVEAWAY – 10 SOL UP FOR GRABS! 🔥 The Fasol family is growing, and we want to give back to you guys! We’re giving away 10 SOL to our community because speed wins, and so do you. ⚡ How to Enter: 1️⃣ Follow us on X 👀 2️⃣ Like & Retweet this post 🔄 3️⃣ Join our Telegram community (link in bio) ✈️ 4️⃣ Tag 3 degen friends in the comments 👇 5️⃣ Comment a screenshot of you using the bot! 📸 🎯 Winner Selection: Random draw in 72 hours – stay tuned!

Fasol Solana

27,541 views • 1 year ago

Strong hip flexors keep your knee drive holding up when the late-race fatigue sets in. The kettlebell hip flexor march is a running-specific way to train them. Single leg, upright, knee driving up with load. Focus points: → Stand tall on one leg → Place a light kettlebell on top of the opposite foot → Brace your core before you lift → Drive the knee up to 90°, hold the kettlebell balanced → Lower slow and controlled, don't let the foot touch down between reps → Stay tall through the standing leg, no leaning back 3 x 8-12 per leg. Aim for RPE 7. The standing leg gets a stability challenge. The driving leg gets loaded hip flexion. And your shin works isometrically to keep the kettlebell from sliding off. Bonus tib anterior work most runners never train.

Strong hip flexors keep your knee drive holding up when the late-race fatigue sets in. The kettlebell hip flexor march is a running-specific way to train them. Single leg, upright, knee driving up with load. Focus points: → Stand tall on one leg → Place a light kettlebell on top of the opposite foot → Brace your core before you lift → Drive the knee up to 90°, hold the kettlebell balanced → Lower slow and controlled, don't let the foot touch down between reps → Stay tall through the standing leg, no leaning back 3 x 8-12 per leg. Aim for RPE 7. The standing leg gets a stability challenge. The driving leg gets loaded hip flexion. And your shin works isometrically to keep the kettlebell from sliding off. Bonus tib anterior work most runners never train.

Tim Roozendaal

17,546 views • 3 months ago

Gym Vlog .Let’s Get This Workout Started A Quick Look Into My Gym Routine Made with seedance 2.0 Prompt: 15-Second Gym Vlog — Continuous Dialogue Character: The same young adult woman throughout the entire video, wearing a black T-shirt and sporty gym pants. Keep her face, hairstyle, outfit, and appearance consistent from beginning to end. Scene: A realistic modern gym vlog. From the very first frame, the woman is already talking directly to the camera while walking through the gym. She keeps speaking continuously throughout the entire 15-second video—no silent moments and no voice-over. 0–5 sec: She walks toward the camera in selfie-vlog style, smiling naturally and talking directly to the viewer. Gym equipment and people working out are visible in the background. Dialogue: "Hey guys! I'm at the gym today, and I'm going to show you a little bit of my workout." 5–10 sec: While continuing to talk, she reaches the dumbbell area, picks up a moderate-sized dumbbell with one hand, briefly lifts it in a natural demonstration, and keeps speaking to the camera. Dialogue: "I usually start with some simple exercises like this, just to get warmed up." 10–15 sec: Still holding the dumbbell briefly, she looks at the camera and continues talking with a friendly smile, then places it back naturally. Dialogue: "Alright, let's get started and make this workout a good one!" Important: Continuous talking from start to finish, natural lip-sync matching every word, no narration, no sudden cuts, no change of character or clothing. The same reference character must remain consistent throughout. Realistic gym environment, natural body movement, handheld smartphone vlog style, cinematic 4K quality.

Gym Vlog .Let’s Get This Workout Started A Quick Look Into My Gym Routine Made with seedance 2.0 Prompt: 15-Second Gym Vlog — Continuous Dialogue Character: The same young adult woman throughout the entire video, wearing a black T-shirt and sporty gym pants. Keep her face, hairstyle, outfit, and appearance consistent from beginning to end. Scene: A realistic modern gym vlog. From the very first frame, the woman is already talking directly to the camera while walking through the gym. She keeps speaking continuously throughout the entire 15-second video—no silent moments and no voice-over. 0–5 sec: She walks toward the camera in selfie-vlog style, smiling naturally and talking directly to the viewer. Gym equipment and people working out are visible in the background. Dialogue: "Hey guys! I'm at the gym today, and I'm going to show you a little bit of my workout." 5–10 sec: While continuing to talk, she reaches the dumbbell area, picks up a moderate-sized dumbbell with one hand, briefly lifts it in a natural demonstration, and keeps speaking to the camera. Dialogue: "I usually start with some simple exercises like this, just to get warmed up." 10–15 sec: Still holding the dumbbell briefly, she looks at the camera and continues talking with a friendly smile, then places it back naturally. Dialogue: "Alright, let's get started and make this workout a good one!" Important: Continuous talking from start to finish, natural lip-sync matching every word, no narration, no sudden cuts, no change of character or clothing. The same reference character must remain consistent throughout. Realistic gym environment, natural body movement, handheld smartphone vlog style, cinematic 4K quality.

Noor

11,146 views • 18 hours ago

The modern gym has an ADHD problem. Not a clinical one. A cultural one. People walk in and they cannot stop moving. They cannot be seen resting. They superset because the 90 seconds it would take to recover between sets is somehow wasteful. They rotate between stations so the equipment never goes cold. They bring a programme that involves six exercises in four different corners of the gym. They carry their water bottle like it's a prop that justifies the constant transit. The gym floor looks like a man who cannot sit down and doesn't know why. Here is what they are doing. They are prioritising the appearance of productivity over the conditions required for productive training. A quality set of 5 reps at a challenging load, close to failure, followed by three minutes of deliberate rest, followed by another quality set, is boring to watch. Nothing is happening for three minutes. Someone might think you're not serious. Someone might take your bar. So instead: constant movement. Constant evidence of effort. 60-second rests. Supersets. A session that looks like work and delivers approximately the same stimulus as the brief, unfashionable version: but in 90 minutes, with twice the joint stress and a level of systemic fatigue that competes with recovery for the rest of the week. Heavy. Four to six reps. Straight sets. Three minutes rest. Four exercises. You could do this in an hour. You would make more progress than the man who hasn't stopped moving since he got here. You would also have an hour back. The stillness is not laziness. The stillness is the mechanism. Sit down. Rest properly. Pick up the heavy thing again.

The modern gym has an ADHD problem. Not a clinical one. A cultural one. People walk in and they cannot stop moving. They cannot be seen resting. They superset because the 90 seconds it would take to recover between sets is somehow wasteful. They rotate between stations so the equipment never goes cold. They bring a programme that involves six exercises in four different corners of the gym. They carry their water bottle like it's a prop that justifies the constant transit. The gym floor looks like a man who cannot sit down and doesn't know why. Here is what they are doing. They are prioritising the appearance of productivity over the conditions required for productive training. A quality set of 5 reps at a challenging load, close to failure, followed by three minutes of deliberate rest, followed by another quality set, is boring to watch. Nothing is happening for three minutes. Someone might think you're not serious. Someone might take your bar. So instead: constant movement. Constant evidence of effort. 60-second rests. Supersets. A session that looks like work and delivers approximately the same stimulus as the brief, unfashionable version: but in 90 minutes, with twice the joint stress and a level of systemic fatigue that competes with recovery for the rest of the week. Heavy. Four to six reps. Straight sets. Three minutes rest. Four exercises. You could do this in an hour. You would make more progress than the man who hasn't stopped moving since he got here. You would also have an hour back. The stillness is not laziness. The stillness is the mechanism. Sit down. Rest properly. Pick up the heavy thing again.

Sama Hoole

18,516 views • 4 months ago

Strength work for Leadville 100 💪 Over the years, I have felt judged by the research--my strength routines were limited to a few minutes at a time, while everyone was screaming at me from their Abstracts that I needed to do way more. I noticed two big problems whenever I committed to more resistance training: 1. I'd carry around soreness even after the initial adaptation window, likely corresponding to high CK levels and some background inflammation. Either way, it would reduce running economy on subsequent running training days, and every training day counts. Split squats are the ultimate offender--an exercise that I know I should be doing, but I can't without feeling like Forrest Gump after he was shot in the butt. 2. I just wouldn't do it. Oops. With lots of guessing and testing, I developed this routine, which I'd do after my easy run on Sunday (before a Monday rest day), and sometimes after my workout on Wednesday (if I felt like it): 1. Three Minute Mountain Legs, working up to 100 single-leg step-ups (I think step-ups in particular are a magic exercise for running uphill. But remember, magic is not equal to science): 2. Back squats, 2 sets of 10 (135 pounds for me, which I make look like 800 pounds in this video. The 17-year old me who played football would laugh so hard) 3. Back extensions, 2 sets of 30, engaging glutes and hamstrings 4. Single-leg calf raises, 1 set of 100 on each leg, with a 35 pound dumbbell 5. Every day, I do the 2-minute Core Snack routine 1-3 times. My core strength is one of my best attributes for ultras, and I can do the Core Snack with our toddler Leo. I also do daily band work before running (bandz a make me dance): That's it! I also foam roll and stretch daily (don't tell the researchers, but I am a tight boi and as soon as I stop stretching, I get hurt). The lesson is not to do this particular routine, but that strength training for runners can be based on individual needs. And I personally think that routines should be short and efficient for both performance (limiting breakdown) and adherence (limiting me from being a lazy little punk). Find what works for you, do it 1-2 times per week year round (on top of some daily supportive work), and don't feel the need to pursue progressive overload. It's not about getting stronger and stronger (unless you're into that sort of thing for its own sake, which I think will sacrifice some running growth). It's about supporting performance and health 🧡

Strength work for Leadville 100 💪 Over the years, I have felt judged by the research--my strength routines were limited to a few minutes at a time, while everyone was screaming at me from their Abstracts that I needed to do way more. I noticed two big problems whenever I committed to more resistance training: 1. I'd carry around soreness even after the initial adaptation window, likely corresponding to high CK levels and some background inflammation. Either way, it would reduce running economy on subsequent running training days, and every training day counts. Split squats are the ultimate offender--an exercise that I know I should be doing, but I can't without feeling like Forrest Gump after he was shot in the butt. 2. I just wouldn't do it. Oops. With lots of guessing and testing, I developed this routine, which I'd do after my easy run on Sunday (before a Monday rest day), and sometimes after my workout on Wednesday (if I felt like it): 1. Three Minute Mountain Legs, working up to 100 single-leg step-ups (I think step-ups in particular are a magic exercise for running uphill. But remember, magic is not equal to science): 2. Back squats, 2 sets of 10 (135 pounds for me, which I make look like 800 pounds in this video. The 17-year old me who played football would laugh so hard) 3. Back extensions, 2 sets of 30, engaging glutes and hamstrings 4. Single-leg calf raises, 1 set of 100 on each leg, with a 35 pound dumbbell 5. Every day, I do the 2-minute Core Snack routine 1-3 times. My core strength is one of my best attributes for ultras, and I can do the Core Snack with our toddler Leo. I also do daily band work before running (bandz a make me dance): That's it! I also foam roll and stretch daily (don't tell the researchers, but I am a tight boi and as soon as I stop stretching, I get hurt). The lesson is not to do this particular routine, but that strength training for runners can be based on individual needs. And I personally think that routines should be short and efficient for both performance (limiting breakdown) and adherence (limiting me from being a lazy little punk). Find what works for you, do it 1-2 times per week year round (on top of some daily supportive work), and don't feel the need to pursue progressive overload. It's not about getting stronger and stronger (unless you're into that sort of thing for its own sake, which I think will sacrifice some running growth). It's about supporting performance and health 🧡

David Roche

66,419 views • 1 year ago