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Fix #1: Stop training 7 days a week. Over-training destroys testosterone faster than under-training. Heavy compound movements 3-4x per week with adequate recovery beats daily gym sessions. Your body needs rest to produce hormones:

Michael Morelli

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644,438 views • 1 year ago •via X (Twitter)

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Training 3x per week = good but you’ll leave some progress on the table Training 4x per week = the sweet spot Training 5x per week = can work great but don’t overdo it on training volume Training 6x or more per week = almost always a very dumb decision Thus… 2-3 rest days per week is MOST IDEAL

Training 3x per week = good but you’ll leave some progress on the table Training 4x per week = the sweet spot Training 5x per week = can work great but don’t overdo it on training volume Training 6x or more per week = almost always a very dumb decision Thus… 2-3 rest days per week is MOST IDEAL

Dean Turner

40,249 views • 3 months ago

Training 3x per week = can produce good results but you will be leaving some on the table Training 4x per week = often produces great results and is extremely sustainable Training 5x per week = may be able to drive slightly better results than 4x per week but A LOT can go wrong Training 6x or more per week = almost always a very dumb decision

Training 3x per week = can produce good results but you will be leaving some on the table Training 4x per week = often produces great results and is extremely sustainable Training 5x per week = may be able to drive slightly better results than 4x per week but A LOT can go wrong Training 6x or more per week = almost always a very dumb decision

Dean Turner

582,578 views • 2 months ago

Training 3x per week = can produce good results but you will be leaving some on the table Training 4x per week = often produces great results and is extremely sustainable Training 5x per week = may be able to drive slightly better results than 4x per week but A LOT can go wrong Training 6x or more per week = almost always a very dumb decision

Training 3x per week = can produce good results but you will be leaving some on the table Training 4x per week = often produces great results and is extremely sustainable Training 5x per week = may be able to drive slightly better results than 4x per week but A LOT can go wrong Training 6x or more per week = almost always a very dumb decision

Dean Turner

177,322 views • 1 month ago

Training 3x per week = can produce good results but you will be leaving some on the table Training 4x per week = often produces great results and is extremely sustainable Training 5x per week = may be able to drive slightly better results than 4x per week but A LOT can go wrong Training 6x or more per week = almost always a very dumb decision

Training 3x per week = can produce good results but you will be leaving some on the table Training 4x per week = often produces great results and is extremely sustainable Training 5x per week = may be able to drive slightly better results than 4x per week but A LOT can go wrong Training 6x or more per week = almost always a very dumb decision

Dean Turner

885,775 views • 3 months ago

🚨THIS CRASHES YOUR TESTOSTERONE!!!Longer isn’t always better — especially for cardio. People think that more hours equals more results. But when it comes to training, very long, exhausting sessions can actually crush your hormones. Multiple human studies show that endurance-style long cardio and multi-hour lifting sessions can significantly lower free and total testosterone. Your body interprets that chronic stress as a signal to down-regulate anabolic hormones. So what should you do? 👉 For cardio: Prioritize HIIT. Short, explosive intervals boost cardiovascular fitness without tanking hormones. 👉 For lifting: Stick to compound exercises. 45–75 minutes of focused training 2–5 times per week beats dragging out sessions for hours. Quality over Quantity Your body responds best to smart, intense, efficient work — not endless exhaustion. Train smarter, not longer. Your hormones will thank you. #testosterone #hiit #weightlifting #hormones

🚨THIS CRASHES YOUR TESTOSTERONE!!!Longer isn’t always better — especially for cardio. People think that more hours equals more results. But when it comes to training, very long, exhausting sessions can actually crush your hormones. Multiple human studies show that endurance-style long cardio and multi-hour lifting sessions can significantly lower free and total testosterone. Your body interprets that chronic stress as a signal to down-regulate anabolic hormones. So what should you do? 👉 For cardio: Prioritize HIIT. Short, explosive intervals boost cardiovascular fitness without tanking hormones. 👉 For lifting: Stick to compound exercises. 45–75 minutes of focused training 2–5 times per week beats dragging out sessions for hours. Quality over Quantity Your body responds best to smart, intense, efficient work — not endless exhaustion. Train smarter, not longer. Your hormones will thank you. #testosterone #hiit #weightlifting #hormones

Chris MMHealth

23,631 views • 9 months ago

Two years of vigorous exercise reversed about 20 years of structural heart aging in sedentary 50-year-olds By gradually building to 5–6 hours/week of training, participants reversed the shrinking and stiffening that comes with age The protocol: • Norwegian 4x4 intervals (once per week initially, later twice per week, eventually back to once per week) • Recovery aerobics (20–30 min. light exercise on days following intervals) • Endurance sessions (1+ hr. endurance training, plus a 30-min. base pace session weekly) • Strength training twice weekly The takeaway: even at 50, the heart can regain size and flexibility with enough structured training

Two years of vigorous exercise reversed about 20 years of structural heart aging in sedentary 50-year-olds By gradually building to 5–6 hours/week of training, participants reversed the shrinking and stiffening that comes with age The protocol: • Norwegian 4x4 intervals (once per week initially, later twice per week, eventually back to once per week) • Recovery aerobics (20–30 min. light exercise on days following intervals) • Endurance sessions (1+ hr. endurance training, plus a 30-min. base pace session weekly) • Strength training twice weekly The takeaway: even at 50, the heart can regain size and flexibility with enough structured training

FoundMyFitness Clips

210,486 views • 2 months ago

Did you know your brain has its own growth hormone? BDNF is like fertilizer for your brain cells, boosting learning, memory and mood. Exercise is the fastest way to boost your brain's BDNF levels! Start with: Weight training 2-4x/week HIIT sprints 1-2x/week Daily 30-min walks Listen to your body. Make time for rest too.

Did you know your brain has its own growth hormone? BDNF is like fertilizer for your brain cells, boosting learning, memory and mood. Exercise is the fastest way to boost your brain's BDNF levels! Start with: Weight training 2-4x/week HIIT sprints 1-2x/week Daily 30-min walks Listen to your body. Make time for rest too.

Kristie Leong M.D.

201,769 views • 1 year ago

So I train 5-7 times a week. I don’t particularly have rest days because I rest during the day and train for 45 minutes in the evening. Here’s my training split : 1.Monday - Back and Shoulder + Abs 2.Tuesday - Quads (Isolation movements) + calves 3.Wednesday - Chest and Shoulder + Abs 4.Thursday - Glutes 5.Friday - Quads(Compound movements) + calves 6.Saturday - Arms + Abs 7.Sunday - Hamstring + calves I do cardio regularly,mostly 4-5 times a week,20-30 minutes.

So I train 5-7 times a week. I don’t particularly have rest days because I rest during the day and train for 45 minutes in the evening. Here’s my training split : 1.Monday - Back and Shoulder + Abs 2.Tuesday - Quads (Isolation movements) + calves 3.Wednesday - Chest and Shoulder + Abs 4.Thursday - Glutes 5.Friday - Quads(Compound movements) + calves 6.Saturday - Arms + Abs 7.Sunday - Hamstring + calves I do cardio regularly,mostly 4-5 times a week,20-30 minutes.

Faustina Thobakgale

191,408 views • 2 years ago

An intense two-year exercise regimen, gradually increasing to 5–6 hours per week, reversed up to 20 years of age-related structural changes and stiffness in the hearts of sedentary 50-year-olds This is the protocol, totaling 5-6 hours per week, that Dr. Benjamin Levine and colleagues utilized: • Norwegian 4x4 interval training (once a week, later increasing to twice a week, and eventually going back to just once weekly) • Light aerobic activity on recovery days (on days following interval training sessions, participants engaged in light exercises lasting 20 to 30 minutes ) • Endurance base building (an hour-long, or longer, endurance session and a 30-minute base pace session each week) • Strength training sessions twice weekly Exercise is indeed medicine

An intense two-year exercise regimen, gradually increasing to 5–6 hours per week, reversed up to 20 years of age-related structural changes and stiffness in the hearts of sedentary 50-year-olds This is the protocol, totaling 5-6 hours per week, that Dr. Benjamin Levine and colleagues utilized: • Norwegian 4x4 interval training (once a week, later increasing to twice a week, and eventually going back to just once weekly) • Light aerobic activity on recovery days (on days following interval training sessions, participants engaged in light exercises lasting 20 to 30 minutes ) • Endurance base building (an hour-long, or longer, endurance session and a 30-minute base pace session each week) • Strength training sessions twice weekly Exercise is indeed medicine

FoundMyFitness Clips

259,620 views • 1 year ago

Sam Ruthe's coach explains the breakdown of his training leading into to his record breaking 3:48 mile time at 16 years old. 👇 One of the most remarkable things about the training is how unremarkable it is. Sam is training just like the other 16 year olds in the coaching groups. He's training 60-80km a week. Nowhere near the training volume of a fully mature middle distance runners. It's three sessions a week and one long run a week. Intensity is controlled -- with all out efforts used very sparingly. The rest of the running is easy training to make up the volume. What explains how Sam Ruthe has been able to run so fast?

Sam Ruthe's coach explains the breakdown of his training leading into to his record breaking 3:48 mile time at 16 years old. 👇 One of the most remarkable things about the training is how unremarkable it is. Sam is training just like the other 16 year olds in the coaching groups. He's training 60-80km a week. Nowhere near the training volume of a fully mature middle distance runners. It's three sessions a week and one long run a week. Intensity is controlled -- with all out efforts used very sparingly. The rest of the running is easy training to make up the volume. What explains how Sam Ruthe has been able to run so fast?

John Paton

17,757 views • 6 months ago

Baseball Players: Here’s why you should NEVER stop training once your season starts: High School Baseball Players: Across a 20-week season (high school and summer baseball), athletes training 3 days a week rack up 80 extra days of work—leaving their non-training peers in the dust. College Baseball Players: A standard college baseball season spans roughly 32 weeks. Many teams and players settle for a twice-weekly in-season training routine. Even then, that’s a minimum of 64 sessions—opportunities are either seized or squandered. Moral of the story... If you’ve stopped training, you’re making a HUGE mistake! You’re not only missing out on valuable opportunities (80–320 of them) to grow as a player, but you’re also limiting your on-field performance. In-Season Training Program: If you’re someone who’s looking for a complete 12-week training program that you can use this season to optimize your on-field performance and develop your game, click the link in my bio to grab my entire In-Season Training Program.

Baseball Players: Here’s why you should NEVER stop training once your season starts: High School Baseball Players: Across a 20-week season (high school and summer baseball), athletes training 3 days a week rack up 80 extra days of work—leaving their non-training peers in the dust. College Baseball Players: A standard college baseball season spans roughly 32 weeks. Many teams and players settle for a twice-weekly in-season training routine. Even then, that’s a minimum of 64 sessions—opportunities are either seized or squandered. Moral of the story... If you’ve stopped training, you’re making a HUGE mistake! You’re not only missing out on valuable opportunities (80–320 of them) to grow as a player, but you’re also limiting your on-field performance. In-Season Training Program: If you’re someone who’s looking for a complete 12-week training program that you can use this season to optimize your on-field performance and develop your game, click the link in my bio to grab my entire In-Season Training Program.

Alex Simone

20,268 views • 6 months ago

A 2-year exercise regimen reversed up to 20 years of heart aging in sedentary 50-year-olds By training 5-6 hours per week, their hearts became structurally younger—more like a 30-year-old’s The protocol used by Dr. Benjamin Levine’s team: • Norwegian 4x4 Intervals: 4 min. at the maximum intensity you can sustain (for a given pace, this is usually ~85-95% HRmax), 3 min. of low-intensity recovery (~70% HRmax), repeat 4x weekly • Recovery Aerobics: 20-30 min. light exercise • Endurance Sessions: 1+ hr. endurance training, plus separate 30-min. base pace weekly • Strength Training: Twice weekly Exercise is powerful medicine

A 2-year exercise regimen reversed up to 20 years of heart aging in sedentary 50-year-olds By training 5-6 hours per week, their hearts became structurally younger—more like a 30-year-old’s The protocol used by Dr. Benjamin Levine’s team: • Norwegian 4x4 Intervals: 4 min. at the maximum intensity you can sustain (for a given pace, this is usually ~85-95% HRmax), 3 min. of low-intensity recovery (~70% HRmax), repeat 4x weekly • Recovery Aerobics: 20-30 min. light exercise • Endurance Sessions: 1+ hr. endurance training, plus separate 30-min. base pace weekly • Strength Training: Twice weekly Exercise is powerful medicine

FoundMyFitness Clips

195,393 views • 1 year ago

Sets per muscle group: - For balanced development, you’re going to want to perform 5, 6, 7, 8ish sets per body part per week - If prioritizing a muscle group, you’re going to want to perform 8, 9, 10, MAYBE 10+ sets for that body part each week - If deprioritizing a muscle group, you only need 2, 3, 4ish sets for that body part each week to maintain existing development Obviously, if you are training a muscle group 2x per week (which you probably should be) you would just half these figures and you’d have your average per session volume — NOTE: It does not have to be a perfectly even split is spreading the work across 2 sessions

Sets per muscle group: - For balanced development, you’re going to want to perform 5, 6, 7, 8ish sets per body part per week - If prioritizing a muscle group, you’re going to want to perform 8, 9, 10, MAYBE 10+ sets for that body part each week - If deprioritizing a muscle group, you only need 2, 3, 4ish sets for that body part each week to maintain existing development Obviously, if you are training a muscle group 2x per week (which you probably should be) you would just half these figures and you’d have your average per session volume — NOTE: It does not have to be a perfectly even split is spreading the work across 2 sessions

Dean Turner

43,722 views • 6 months ago

💊 Start your week w/ some Hip medicine 1. Rocking 90/90 (2x15) 2. SL RDL into hip gate (2x10) 3. Side lunge w/ iso hold (2x12) 4. Wall adductor opener (2x1 minute hold) 5. Fire hydrant (2x15) Not a bad routine to use a few days per week after training!

💊 Start your week w/ some Hip medicine 1. Rocking 90/90 (2x15) 2. SL RDL into hip gate (2x10) 3. Side lunge w/ iso hold (2x12) 4. Wall adductor opener (2x1 minute hold) 5. Fire hydrant (2x15) Not a bad routine to use a few days per week after training!

Gerry DeFilippo

247,823 views • 2 years ago

Two years of vigorous exercise reversed the age-related structural changes in the hearts of sedentary 50-year-olds by about 20 years The protocol used by Dr. Ben Levine's team: • Norwegian 4x4 intervals (initially once per week, later increased to twice per week, eventually returning to once/week) • Strength training (twice weekly) • Recovery aerobics (20-30 minutes of light exercise) • Endurance sessions (weekly 1+ hour endurance training, plus a separate 30-min base-pace session) A few notes: • Exercise intensity and frequency gradually increased from the start • By 6 months, participants were exercising 5–6 hours/week

Two years of vigorous exercise reversed the age-related structural changes in the hearts of sedentary 50-year-olds by about 20 years The protocol used by Dr. Ben Levine's team: • Norwegian 4x4 intervals (initially once per week, later increased to twice per week, eventually returning to once/week) • Strength training (twice weekly) • Recovery aerobics (20-30 minutes of light exercise) • Endurance sessions (weekly 1+ hour endurance training, plus a separate 30-min base-pace session) A few notes: • Exercise intensity and frequency gradually increased from the start • By 6 months, participants were exercising 5–6 hours/week

FoundMyFitness Clips

198,918 views • 10 months ago

Couldn’t be prouder of my 58-year old client Chris’ transformation. Dropped 40 pounds in just over 100 days with P.D. Mangan Coaching. Link on my profile to explore working with me 1-on-1 to get similar results without training more than 1 hour/week.

P.D. Mangan Health & Freedom Maximalist 🇺🇸

33,390 views • 6 months ago

🚨🔵 Mudryk on the period he was out of football: 🗣️ "I'd say it was like a pre-season for 18 months,’ he continued. ‘So I've been training, I've been training hard. I didn't give up and I just tried to work as hard as I could. ‘I was working six days a week with proper recovery, with proper sleep schedule, food, everything. Everything was the same, just double sessions per day." — Chelsea FC

🚨🔵 Mudryk on the period he was out of football: 🗣️ "I'd say it was like a pre-season for 18 months,’ he continued. ‘So I've been training, I've been training hard. I didn't give up and I just tried to work as hard as I could. ‘I was working six days a week with proper recovery, with proper sleep schedule, food, everything. Everything was the same, just double sessions per day." — Chelsea FC

Chels Zone

133,135 views • 25 days ago

Aging faster doesn't start with your genes. It starts with cortisol carving wrinkles into your face, a body cannibalizing its own muscle, and a nervous system stuck in survival mode. Here are 7 science-backed ways to slow the clock again: 1. Lift heavy 3 times a week.

Aging faster doesn't start with your genes. It starts with cortisol carving wrinkles into your face, a body cannibalizing its own muscle, and a nervous system stuck in survival mode. Here are 7 science-backed ways to slow the clock again: 1. Lift heavy 3 times a week.

Matthew LaBosco

126,585 views • 1 month ago