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Building quads isn’t complicated in terms of exercise selection. -Heel elevated barbell/SSB squats -Hack squats -Pendulum squats -Leg press (Both 45 degree and pivot style) -Smith squats -Belt squats -Leg extension Pick a few you like and get stronger over the next decade. Machines OR barbells.

Francis Melia

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24,024 次观看 • 2 个月前 •via X (Twitter)

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LEG EXTENSIONS BEFORE SQUATS Here’s why: If you do your set(s) of Hack Squats BEFORE you do your set(s) of Leg Extensions, you will see a pretty large decline in your output on Leg Extensions….it might be something like 20-25% less than what you could do fresh On the contrary, if you do your set(s) of Leg Extensions BEFORE you do your set(s) of Hack Squats, you will NOT see nearly as large a decline in Hack Squat performance comparatively….the decline in Hack Squat performance may only be 5-10% less than what you could do fresh This is mostly due to the resistance profile/overall demands of each exercise and it’s the main reason I often program Leg Extensions before any sort of Squat pattern on Lower days in my training plans A subtle but GOATED fatigue management play! (Btw…you can easily verify this for yourself by A/B testing it)

Dean Turner

103,041 次观看 • 3 个月前

Can you do unassisted sissy squats? I like my third rep because I went deeper, took a pause, and managed to come back up. Sissy squats train so much at once. Your balance, focus, coordination, joint stability, tendons and of course the muscle. also one of the few moves that loads the rectus femoris in a fully lengthened position, something regular squats just don't do.

Can you do unassisted sissy squats? I like my third rep because I went deeper, took a pause, and managed to come back up. Sissy squats train so much at once. Your balance, focus, coordination, joint stability, tendons and of course the muscle. also one of the few moves that loads the rectus femoris in a fully lengthened position, something regular squats just don't do.

Dr Neha Chawla || FreeGym

18,020 次观看 • 7 个月前

Russia has some of the best-equipped outdoor public gyms in the world. This one is located in Saint Petersburg, Chkalovskoye, Petrogradsky district and has: -Dumbbells - Hack Squats - Adjustable Benches - Viking Presses - Leverage Machines - Leg Presses All 'free' to use.

Russia has some of the best-equipped outdoor public gyms in the world. This one is located in Saint Petersburg, Chkalovskoye, Petrogradsky district and has: -Dumbbells - Hack Squats - Adjustable Benches - Viking Presses - Leverage Machines - Leg Presses All 'free' to use.

Cooper Mitchell - HomeGymGuy

32,523 次观看 • 3 个月前

“It’s not that you can’t do deep squats because you’re old… it’s that you’re old because you don’t do deep squats.” 🤔 Can you hold a deep squat for 3 minutes? It’s easy when you’re young and limber… not so much when you’re over 40 with a collection of nagging injuries. And it’s extra hard if you’re tall like me. It’s called the anti-aging exercise for a reason—deep squats simultaneously build strength and range of motion in the feet, ankles, knees, hips, and back. If there’s one exercise you should every day this is it. (1/2)

“It’s not that you can’t do deep squats because you’re old… it’s that you’re old because you don’t do deep squats.” 🤔 Can you hold a deep squat for 3 minutes? It’s easy when you’re young and limber… not so much when you’re over 40 with a collection of nagging injuries. And it’s extra hard if you’re tall like me. It’s called the anti-aging exercise for a reason—deep squats simultaneously build strength and range of motion in the feet, ankles, knees, hips, and back. If there’s one exercise you should every day this is it. (1/2)

Kevin Dahlstrom

677,159 次观看 • 1 年前

Mia Sand This has to be one of the easiest way to get a sweat going and burn calories. In 30 mins I hit around 300-350 calories, all depending on the difficulty. Game is Beat Saber. #fit #fitness #fitgirl #fitnessmodel #fitnesgirl #squat #squats #legs #leg #leg #legday #gym

Mia Sand This has to be one of the easiest way to get a sweat going and burn calories. In 30 mins I hit around 300-350 calories, all depending on the difficulty. Game is Beat Saber. #fit #fitness #fitgirl #fitnessmodel #fitnesgirl #squat #squats #legs #leg #leg #legday #gym

Mia Sand

14,005 次观看 • 1 年前

Leg curls go first in the session. Not last, not as a finisher, not squeezed in if there is time. The knee is held together by an argument between two muscles. The quads pull the shin forwards, the hamstrings pull it back, and when those two are anywhere near matched the joint tracks properly and the load goes where it should. Now look at how the average leg day is arranged. Squats, presses and extensions while you are fresh, hammering the quads. Then curls at the end, two half-hearted sets, done in a state where you could not produce real force if you tried. Run that for a few years and it stops being an argument. One side has been training. The other has been turning up late. Put the curls at the front and you fix both halves at once. The hamstrings arrive at your heavy squats already switched on, which is the cheapest knee insurance in the building. And they finally get trained fresh, so they actually progress instead of living off the scraps. Four to six reps, heavy, two sets, then go and squat. If your knees already complain, start here. If they don't, this is how they stay that way.

Leg curls go first in the session. Not last, not as a finisher, not squeezed in if there is time. The knee is held together by an argument between two muscles. The quads pull the shin forwards, the hamstrings pull it back, and when those two are anywhere near matched the joint tracks properly and the load goes where it should. Now look at how the average leg day is arranged. Squats, presses and extensions while you are fresh, hammering the quads. Then curls at the end, two half-hearted sets, done in a state where you could not produce real force if you tried. Run that for a few years and it stops being an argument. One side has been training. The other has been turning up late. Put the curls at the front and you fix both halves at once. The hamstrings arrive at your heavy squats already switched on, which is the cheapest knee insurance in the building. And they finally get trained fresh, so they actually progress instead of living off the scraps. Four to six reps, heavy, two sets, then go and squat. If your knees already complain, start here. If they don't, this is how they stay that way.

Sama Hoole

30,931 次观看 • 1 个月前

⏰ The simplest workday habit that protects your posture, energy & metabolism: Set a recurring 45-minute timer. When it rings, pick one: • 10–15 bodyweight squats • 1–2 minutes brisk walking • 10 lunges per leg Stack it onto what you’re already doing — between charts, emails, or patient calls. No extra time needed. Tiny movement breaks like this fight the damage of prolonged sitting, boost circulation, and keep your metabolism humming. Your future self will thank you. Who’s trying this next week? 👇 #MovementBreaks #MetabolicHealth

⏰ The simplest workday habit that protects your posture, energy & metabolism: Set a recurring 45-minute timer. When it rings, pick one: • 10–15 bodyweight squats • 1–2 minutes brisk walking • 10 lunges per leg Stack it onto what you’re already doing — between charts, emails, or patient calls. No extra time needed. Tiny movement breaks like this fight the damage of prolonged sitting, boost circulation, and keep your metabolism humming. Your future self will thank you. Who’s trying this next week? 👇 #MovementBreaks #MetabolicHealth

Kristie Leong M.D.

17,255 次观看 • 2 个月前

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 次观看 • 9 个月前

SOMEONE BUILT A CLAUDE CODE PLUGIN THAT REFUSES TO WORK UNTIL YOU DO PUSH-UPS OR SQUATS its called workout gate and it is exactly as cursed as it sounds when the hook fires, it blocks your prompt, opens your webcam, and makes you exercise to keep coding > it counts your reps live through the webcam with mediapipe, no honor system rounding down > only releases your prompt once you actually finish the reps > quit halfway and the leftover reps get saved as debt for your next session > chill, demo and hardcore presets, plus prompt based, time based or random triggers > tracks stats, streaks and personal records right in the claude code statusline we automated the coding, now we're automating the part where we actually take care of ourselves

SOMEONE BUILT A CLAUDE CODE PLUGIN THAT REFUSES TO WORK UNTIL YOU DO PUSH-UPS OR SQUATS its called workout gate and it is exactly as cursed as it sounds when the hook fires, it blocks your prompt, opens your webcam, and makes you exercise to keep coding > it counts your reps live through the webcam with mediapipe, no honor system rounding down > only releases your prompt once you actually finish the reps > quit halfway and the leftover reps get saved as debt for your next session > chill, demo and hardcore presets, plus prompt based, time based or random triggers > tracks stats, streaks and personal records right in the claude code statusline we automated the coding, now we're automating the part where we actually take care of ourselves

Om Patel

671,875 次观看 • 2 个月前

"Lift lighter as you get older. Protect your joints." The standard advice. The wrong advice. What heavy lifting actually does for an ageing body: - Builds tendon stiffness, which protects joints rather than wearing them - Maintains the high threshold motor units that are first to disappear with age - Stimulates bone density, the thing osteoporosis attacks - Develops the strength reserve that keeps you independent at 80 What high reps do for an ageing body: - Generate more total fatigue per session - Take longer to recover from (a problem that compounds with age) - Do nothing for tendon stiffness - Do nothing for fast twitch preservation - Make you tired without making you strong Recovery capacity declines with age. The worst thing you can do is pick the more fatiguing option and call it gentle. The actual protocol: - Heavy enough to challenge the muscle (4-6 reps, near failure) - Machines for most of the work (less spinal load, less balance demand, more stimulus to the muscle, less risk) - Skip the 1RM testing, skip the maxing out on barbell squats and deadlifts - That isn't where the magic was anyway You don't need to max out a barbell to lift heavy. You need to challenge the muscle with a load it respects. The leg press at 200kg does this. The hack squat does this. The chest-supported row does this. None of them are ego lifts. All of them are heavy. Lifting lighter to "protect" your joints is how you arrive at 75 unable to stand up from a chair. Lifting heavy on machines is how you arrive at 75 carrying your own shopping.

"Lift lighter as you get older. Protect your joints." The standard advice. The wrong advice. What heavy lifting actually does for an ageing body: - Builds tendon stiffness, which protects joints rather than wearing them - Maintains the high threshold motor units that are first to disappear with age - Stimulates bone density, the thing osteoporosis attacks - Develops the strength reserve that keeps you independent at 80 What high reps do for an ageing body: - Generate more total fatigue per session - Take longer to recover from (a problem that compounds with age) - Do nothing for tendon stiffness - Do nothing for fast twitch preservation - Make you tired without making you strong Recovery capacity declines with age. The worst thing you can do is pick the more fatiguing option and call it gentle. The actual protocol: - Heavy enough to challenge the muscle (4-6 reps, near failure) - Machines for most of the work (less spinal load, less balance demand, more stimulus to the muscle, less risk) - Skip the 1RM testing, skip the maxing out on barbell squats and deadlifts - That isn't where the magic was anyway You don't need to max out a barbell to lift heavy. You need to challenge the muscle with a load it respects. The leg press at 200kg does this. The hack squat does this. The chest-supported row does this. None of them are ego lifts. All of them are heavy. Lifting lighter to "protect" your joints is how you arrive at 75 unable to stand up from a chair. Lifting heavy on machines is how you arrive at 75 carrying your own shopping.

Sama Hoole

35,515 次观看 • 3 个月前

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 次观看 • 2 年前

1 hour meditation + 5 rounds of cross fit this morning: run > push ups > dumbbell squats > dumbbell deadlifts > snatch Why? Strong body > strong mind > strong spirit Intense work, intense rest We are not only getting ready for TGE, that is just day 1. We are getting ready to define a whole new industry, Forbes called us cloud 3.0 0G Labs (Home of Infinite AI) aspires to be an institutional-grade digital asset and for this things like KYC are necessary and provide the confidence for this next phase of Web3 institutional adoption. Big thank you to our community for being with us since day 0! Let’s get ready for day 1! Time to BUIDL more!

1 hour meditation + 5 rounds of cross fit this morning: run > push ups > dumbbell squats > dumbbell deadlifts > snatch Why? Strong body > strong mind > strong spirit Intense work, intense rest We are not only getting ready for TGE, that is just day 1. We are getting ready to define a whole new industry, Forbes called us cloud 3.0 0G Labs (Home of Infinite AI) aspires to be an institutional-grade digital asset and for this things like KYC are necessary and provide the confidence for this next phase of Web3 institutional adoption. Big thank you to our community for being with us since day 0! Let’s get ready for day 1! Time to BUIDL more!

Michael Heinrich (Ø,G)

23,040 次观看 • 11 个月前

You don’t need hours in the gym to transform your health. Your cells don’t care about clock time — they respond to intense stimuli. A powerful new study shows that just 30 minutes of high-intensity activity per week can slash your risk of lifestyle diseases and premature death by 40–50%. That’s roughly 4 minutes a day! These short bursts drive peak oxygen uptake, trigger new brain cell formation, and stabilize blood sugar for up to 48 hours. If you have time to scroll, you have time to save your life. Your Action Step Today: Start with a simple 4-minute Tabata: 20 seconds all-out effort (jump squats, fast stairs, or brisk cycling), 10 seconds rest. Repeat 8 times. Push hard enough that you can’t sing. (check with your doctor first) Small, consistent steps create real power. Reference: Just Minutes of Intense Exercise Could Slash Disease Risk by 50%. SciTechDaily. Published May 29, 2026. Accessed June 2, 2026. #HIITWorkout #QuickWorkout #MicroWorkout ‌

You don’t need hours in the gym to transform your health. Your cells don’t care about clock time — they respond to intense stimuli. A powerful new study shows that just 30 minutes of high-intensity activity per week can slash your risk of lifestyle diseases and premature death by 40–50%. That’s roughly 4 minutes a day! These short bursts drive peak oxygen uptake, trigger new brain cell formation, and stabilize blood sugar for up to 48 hours. If you have time to scroll, you have time to save your life. Your Action Step Today: Start with a simple 4-minute Tabata: 20 seconds all-out effort (jump squats, fast stairs, or brisk cycling), 10 seconds rest. Repeat 8 times. Push hard enough that you can’t sing. (check with your doctor first) Small, consistent steps create real power. Reference: Just Minutes of Intense Exercise Could Slash Disease Risk by 50%. SciTechDaily. Published May 29, 2026. Accessed June 2, 2026. #HIITWorkout #QuickWorkout #MicroWorkout ‌

Kristie Leong M.D.

19,897 次观看 • 3 个月前

🚨🔥 THE $GOPNIK PARTY WAS LEGENDARY! 🔥🚨 What a night! Squats were deep, vibes were high, and the $Gopnik energy was NEXT LEVEL! 🏆🐸💥 But listen—this was just the WARM-UP. The movement is growing, the hype is real, and we’re only getting started. 🚀🔥 If you weren’t there, you missed history. But don’t worry—this train has no brakes! 💪 Get in, squat up, and be part of the movement! 🔑 #GOPNIK #XRP #XRPL #XRPCommunity #XRPArmy #XRPhasMemes #XRPhasNFTS #TheLegendHasBegun Lady_GOPNIK Heinz_GOPNIK Patrick @AcerManu ⋆𝔻𝖊𝖋𝖎_𝕯𝖆𝖊𝖒𝖔𝖓⋆ buuvva BigBallsXRP Baali_GOPNIK 🟩 Xoge @cuttcorners_ CryptoJoe MishMish GOTH DEV DONNIE D Dub Echo 𝕏 3rd Eye XRP FLOXON @gothxrp G R ᛃ ⚠️ Giovanni G. ⚙️🚜Σ𝕒𝕥𝕙𝕒𝕟 𝔽𝕒𝕥𝕙𝕖𝕣 𝕠𝕗 𝔾𝕣𝕚𝕟𝕕🚜⚙️ ILLY @IamPhoenix747 🦷 JÉZUS Jibber LaughNowXRP L Σ M U S Lante🥊🐻🥊 Maxim_Gopnik (CDA) @MvdK149115 Mark Nicki Nicki Nicki @QuirtleSquadXRP DeadInside SatoshiOnX UGABUGA @vonkeldenbursar 10x_Wizzy XRM XRPEDIA XRP QUEEN🤍 Oscar Gork AvatardOnRobinhood PEPEXRP MOZES

🚨🔥 THE $GOPNIK PARTY WAS LEGENDARY! 🔥🚨 What a night! Squats were deep, vibes were high, and the $Gopnik energy was NEXT LEVEL! 🏆🐸💥 But listen—this was just the WARM-UP. The movement is growing, the hype is real, and we’re only getting started. 🚀🔥 If you weren’t there, you missed history. But don’t worry—this train has no brakes! 💪 Get in, squat up, and be part of the movement! 🔑 #GOPNIK #XRP #XRPL #XRPCommunity #XRPArmy #XRPhasMemes #XRPhasNFTS #TheLegendHasBegun Lady_GOPNIK Heinz_GOPNIK Patrick @AcerManu ⋆𝔻𝖊𝖋𝖎_𝕯𝖆𝖊𝖒𝖔𝖓⋆ buuvva BigBallsXRP Baali_GOPNIK 🟩 Xoge @cuttcorners_ CryptoJoe MishMish GOTH DEV DONNIE D Dub Echo 𝕏 3rd Eye XRP FLOXON @gothxrp G R ᛃ ⚠️ Giovanni G. ⚙️🚜Σ𝕒𝕥𝕙𝕒𝕟 𝔽𝕒𝕥𝕙𝕖𝕣 𝕠𝕗 𝔾𝕣𝕚𝕟𝕕🚜⚙️ ILLY @IamPhoenix747 🦷 JÉZUS Jibber LaughNowXRP L Σ M U S Lante🥊🐻🥊 Maxim_Gopnik (CDA) @MvdK149115 Mark Nicki Nicki Nicki @QuirtleSquadXRP DeadInside SatoshiOnX UGABUGA @vonkeldenbursar 10x_Wizzy XRM XRPEDIA XRP QUEEN🤍 Oscar Gork AvatardOnRobinhood PEPEXRP MOZES

Gopnik Xrpl

332,200 次观看 • 1 年前

Guess who’s back… back AGAIN! Three years ago, I tore my left Achilles. A few months after I partially tore my left ACL. Then, in 2025, I tore that same ACL completely, tore my meniscus, and sprained my MCL—all in my left leg. Setback after setback left me feeling like I would never be the same. Today, I can finally say I feel like my old self. Thank you to my surgeon, doctors, athletic trainers, weightroom coaches and everyone else who helped me through this journey. You gave me the opportunity to be an athlete again. To my family—thank you for supporting me along the way. And to Jonah… thank you for carrying me through the hardest season of my life. Thank you for every appointment, every encouraging conversation, every moment you reminded me who I was when I had a hard time seeing it myself. I couldn’t have done this without you Cutler James ♡ To everyone who supported me, checked in on me, prayed for me, or believed in me from afar—thank you. It meant more than you’ll ever know. This isn’t the end of my comeback. It’s the beginning of what’s next.

Guess who’s back… back AGAIN! Three years ago, I tore my left Achilles. A few months after I partially tore my left ACL. Then, in 2025, I tore that same ACL completely, tore my meniscus, and sprained my MCL—all in my left leg. Setback after setback left me feeling like I would never be the same. Today, I can finally say I feel like my old self. Thank you to my surgeon, doctors, athletic trainers, weightroom coaches and everyone else who helped me through this journey. You gave me the opportunity to be an athlete again. To my family—thank you for supporting me along the way. And to Jonah… thank you for carrying me through the hardest season of my life. Thank you for every appointment, every encouraging conversation, every moment you reminded me who I was when I had a hard time seeing it myself. I couldn’t have done this without you Cutler James ♡ To everyone who supported me, checked in on me, prayed for me, or believed in me from afar—thank you. It meant more than you’ll ever know. This isn’t the end of my comeback. It’s the beginning of what’s next.

Anna Keefer ❤️‍🔥

111,878 次观看 • 2 个月前

"Heavy lifting is dangerous at your age" is the most harmful sentence in the field, and a doctor, a physio or a well-meaning relative hands it out every day. Follow it and watch what it does. From your forties you lose muscle every year unless you fight for it. That decline is the whole game: the difference between carrying your own shopping at 80 and waiting for someone to carry it for you. Muscle you don't load shrinks. Bone no longer pulled on turns brittle. Balance you never challenge drains away. Two years of "taking it easy" and you have built the exact frail body everyone feared. The advice didn't prevent the fall. It built the person who couldn't survive one. And here is the lie inside it. Supervised resistance training has one of the lowest injury rates of anything an older adult does. Lower than gardening. Lower than a wet pavement. Lower than the stairs you climb without thinking. So instead they steer you to pilates, aqua aerobics, a gentle tai chi class. Pleasant, sociable, and none of it loads a muscle hard enough to stop it wasting. You feel active while the decline rolls on regardless. Strength is not vanity at this age. It is the garden you kneel in, the stairs you keep, the grandchild you lift. Independence with the years added on. Frightened of a barbell? Fine. You don't need one. Machines are built for exactly this. Fixed path, nothing to wobble sideways. You sit, you're supported, you push. When a set gets hard you stop, and the machine holds the weight, not your spine. A leg press loads your legs as heavy as you'll ever need with almost no way to hurt yourself. Same with a chest press, a row, a pulldown. The decline is coming for everyone. You train against it or you hand years of your life away. The safest tool for the job sits unused in every gym, while the people who need it most get a rubber band and a spot in the church hall. Careful is what's killing them.

"Heavy lifting is dangerous at your age" is the most harmful sentence in the field, and a doctor, a physio or a well-meaning relative hands it out every day. Follow it and watch what it does. From your forties you lose muscle every year unless you fight for it. That decline is the whole game: the difference between carrying your own shopping at 80 and waiting for someone to carry it for you. Muscle you don't load shrinks. Bone no longer pulled on turns brittle. Balance you never challenge drains away. Two years of "taking it easy" and you have built the exact frail body everyone feared. The advice didn't prevent the fall. It built the person who couldn't survive one. And here is the lie inside it. Supervised resistance training has one of the lowest injury rates of anything an older adult does. Lower than gardening. Lower than a wet pavement. Lower than the stairs you climb without thinking. So instead they steer you to pilates, aqua aerobics, a gentle tai chi class. Pleasant, sociable, and none of it loads a muscle hard enough to stop it wasting. You feel active while the decline rolls on regardless. Strength is not vanity at this age. It is the garden you kneel in, the stairs you keep, the grandchild you lift. Independence with the years added on. Frightened of a barbell? Fine. You don't need one. Machines are built for exactly this. Fixed path, nothing to wobble sideways. You sit, you're supported, you push. When a set gets hard you stop, and the machine holds the weight, not your spine. A leg press loads your legs as heavy as you'll ever need with almost no way to hurt yourself. Same with a chest press, a row, a pulldown. The decline is coming for everyone. You train against it or you hand years of your life away. The safest tool for the job sits unused in every gym, while the people who need it most get a rubber band and a spot in the church hall. Careful is what's killing them.

Sama Hoole

14,532 次观看 • 2 个月前

🚨 AMERICA JUST BUILT THE WORLD’S MOST POWERFUL METAL 3D PRINTER AND IT’S ABOUT TO MASS-PRODUCE ROCKETS AND MISSILES. Divergent Technologies has unveiled the Monolith One, a giant industrial metal printer standing over 8 meters tall and armed with 12 high-powered lasers delivering a combined 24 kilowatts of energy. Unlike typical 3D printers used for prototypes, this machine is built for serious, high-volume production. It can print large, complex aerospace and defense parts in aluminum, titanium, steel, and nickel alloys and it roughly doubles the output of current systems. Why this matters: • Divergent plans to install 64 more of these machines in a massive new 430,000 sq ft factory in Long Beach, California • Once running, the facility aims to produce tens of thousands of munition airframes per year plus hundreds of thousands of critical metal components • It slashes manufacturing time from months down to weeks or even days • The company already supplies major players like Lockheed Martin and RTX The deeper implication: This isn’t just another 3D printer. It represents a shift toward software-defined, on-demand manufacturing at industrial scale for mission-critical hardware. As defense and aerospace demand skyrockets, traditional supply chains are too slow. Systems like Monolith One could become a cornerstone of faster, more resilient domestic production especially for complex structures that are difficult or impossible to make conventionally. We’re watching the industrialization of additive manufacturing in real time. How do you think large-scale 3D printing will change aerospace and defense manufacturing over the next decade? Follow for more frontier manufacturing and defense technology.

🚨 AMERICA JUST BUILT THE WORLD’S MOST POWERFUL METAL 3D PRINTER AND IT’S ABOUT TO MASS-PRODUCE ROCKETS AND MISSILES. Divergent Technologies has unveiled the Monolith One, a giant industrial metal printer standing over 8 meters tall and armed with 12 high-powered lasers delivering a combined 24 kilowatts of energy. Unlike typical 3D printers used for prototypes, this machine is built for serious, high-volume production. It can print large, complex aerospace and defense parts in aluminum, titanium, steel, and nickel alloys and it roughly doubles the output of current systems. Why this matters: • Divergent plans to install 64 more of these machines in a massive new 430,000 sq ft factory in Long Beach, California • Once running, the facility aims to produce tens of thousands of munition airframes per year plus hundreds of thousands of critical metal components • It slashes manufacturing time from months down to weeks or even days • The company already supplies major players like Lockheed Martin and RTX The deeper implication: This isn’t just another 3D printer. It represents a shift toward software-defined, on-demand manufacturing at industrial scale for mission-critical hardware. As defense and aerospace demand skyrockets, traditional supply chains are too slow. Systems like Monolith One could become a cornerstone of faster, more resilient domestic production especially for complex structures that are difficult or impossible to make conventionally. We’re watching the industrialization of additive manufacturing in real time. How do you think large-scale 3D printing will change aerospace and defense manufacturing over the next decade? Follow for more frontier manufacturing and defense technology.

TheNewPhysics

80,575 次观看 • 2 个月前

Wondering if you are “quad dominant” in your throw and if you should change it? Maybe you shouldn’t 🤷‍♂️ A coach’s post coming from Austin Roark 🚀⠀⁠ -⠀⁠ One question I get from a lot of athletes is whether they should change their lower half because their knee is over their toe during their loading phase down the mound. ⠀⁠ -⠀⁠ The biggest thing that I look for when trying to figure out if it is an issue or not is to see how they are able to get out of that position. Some guys are able to leverage and rotate from that position extremely well, which then I would say that it’s not an issue.⠀⁠ -⠀⁠ On the other hand, there are some guys who will get out of this position by driving extension out of their back leg, killing their ability to rotate their pelvis and get it in an open position into landing.⠀⁠ -⠀⁠ This is when I would suggest trying to make a change. I think a lot of people jump into certain ideologies that you shouldn’t do certain things because it’s “inefficient” or it looks “wrong”. ⠀⁠ -⠀⁠ Take a look at these pitchers shown in the video. All 3 of these high level arms have some degree of knee flexion over their toe. Now, granted, they all have insane levers to help them, but the way they are moving is what makes them efficient in how they throw. ⠀⁠ -⠀⁠ I think if you told Dustin May that he had to hold a vertical shin down the mound, it would be a disaster and mess a lot of things up upstream that would impact him in a negative way.⠀⁠ -⠀⁠ The big takeaway here is that there are no absolutes. One thing that may look inefficient to you could be the thing that makes someone else very efficient.⠀⁠ -⠀⁠ When trying to figure out if you should change something about someone's delivery, make sure to look at the entire unit as a whole and don’t jump into any quick changes.

Wondering if you are “quad dominant” in your throw and if you should change it? Maybe you shouldn’t 🤷‍♂️ A coach’s post coming from Austin Roark 🚀⠀⁠ -⠀⁠ One question I get from a lot of athletes is whether they should change their lower half because their knee is over their toe during their loading phase down the mound. ⠀⁠ -⠀⁠ The biggest thing that I look for when trying to figure out if it is an issue or not is to see how they are able to get out of that position. Some guys are able to leverage and rotate from that position extremely well, which then I would say that it’s not an issue.⠀⁠ -⠀⁠ On the other hand, there are some guys who will get out of this position by driving extension out of their back leg, killing their ability to rotate their pelvis and get it in an open position into landing.⠀⁠ -⠀⁠ This is when I would suggest trying to make a change. I think a lot of people jump into certain ideologies that you shouldn’t do certain things because it’s “inefficient” or it looks “wrong”. ⠀⁠ -⠀⁠ Take a look at these pitchers shown in the video. All 3 of these high level arms have some degree of knee flexion over their toe. Now, granted, they all have insane levers to help them, but the way they are moving is what makes them efficient in how they throw. ⠀⁠ -⠀⁠ I think if you told Dustin May that he had to hold a vertical shin down the mound, it would be a disaster and mess a lot of things up upstream that would impact him in a negative way.⠀⁠ -⠀⁠ The big takeaway here is that there are no absolutes. One thing that may look inefficient to you could be the thing that makes someone else very efficient.⠀⁠ -⠀⁠ When trying to figure out if you should change something about someone's delivery, make sure to look at the entire unit as a whole and don’t jump into any quick changes.

Tread Athletics

25,070 次观看 • 8 个月前