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For many, the glutes are a difficult muscle group to develop, even with hard training. If you’re doing squats and deadlifts but not seeing results after several months, it’s probably time to experiment. As Dr. Bret Contreras (Bret Contreras, PhD) shares, some of his clients have seen incredible results... by switching from heavy squats and deadlifts to hip thrusts and band work. People respond differently to different lifts—others might find the exact opposite! Remember, when it comes to building muscle, there’s no one-size-fits-all approach. If your current lifts aren’t delivering results after several months, consider switching things up. Try new movements, adjust volume, or add isolation work. Tweak the angle, modify foot or grip positions, or use a different tool—barbell, machine, dumbbell, etc. Your body’s response is the real feedback. Test. Track. Tweak. The best program is the one that works for you.show more

Andy Galpin, PhD

160,276 subscribers

20,695 Aufrufe • vor 1 Jahr •via X (Twitter)

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6 Kommentare

Profilbild von Andy Galpin, PhD

Andy Galpin, PhDvor 1 Jahr

The full episode is available on YouTube, X, Spotify, Apple Podcasts, and all major podcast platforms. Watch or listen:

Profilbild von Arnold

Arnoldvor 1 Jahr

I've done nearly 20,000 workouts in my life, and I've seen what works for all levels. I created a free workout guide to show you what works, whether you're a beginner or advanced.

Profilbild von Survive

Survivevor 1 Jahr

@bretcontreras Incline jogging and running made my glutes quads calves explode. Something to try

Profilbild von LifeMaxing

LifeMaxingvor 1 Jahr

@bretcontreras Squats and leg press machine are great

Profilbild von Sean Light

Sean Lightvor 1 Jahr

I've always felt that squats and deadlifts were wildly overrated. I don't know that I've ever witnessed a "good" deadlift in person. Maybe I suck at coaching, but I did coach in the NBA, so I'm not that bad. Anything that hard to coach is suspicious in my book. I want easy stuff. I want simple stuff. People need that!

Profilbild von Jeff Moore

Jeff Moorevor 1 Jahr

@bretcontreras I'm not sure what qualifies as "developing glutes". They work when squatting and deadlifting. They don't work much in normal ambulation. They do work in stair climbing. My wife says my butt has shrunk as I'm over 60. Is this an issue of form over function?

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Quad training tips ⬇️ -Pendulum squats, hack squats, barbell squats, smith squats, leg presses are all great choices (pick things that allow you to nail the quads accurately) -Get as deep as you can, closer you can get hamstring to calf with no pain the better. -Don’t be scared to pause in that bottom position when quads are fully lengthened. -Heel elevation via squat shoes/wedge/plate etc for more knee flexion. -Use a comfortable stance for you (try shoulder width with toes pointed out and adjust from there) -Progress your lifts in that 5-20 rep range over time with legit form. -Embrace “the suck” of these sets…you’ll think you’re done and there’s likely another 1/2 reps in the tank. These are the money reps! Big quads are earned by brutally hard work!

Quad training tips ⬇️ -Pendulum squats, hack squats, barbell squats, smith squats, leg presses are all great choices (pick things that allow you to nail the quads accurately) -Get as deep as you can, closer you can get hamstring to calf with no pain the better. -Don’t be scared to pause in that bottom position when quads are fully lengthened. -Heel elevation via squat shoes/wedge/plate etc for more knee flexion. -Use a comfortable stance for you (try shoulder width with toes pointed out and adjust from there) -Progress your lifts in that 5-20 rep range over time with legit form. -Embrace “the suck” of these sets…you’ll think you’re done and there’s likely another 1/2 reps in the tank. These are the money reps! Big quads are earned by brutally hard work!

Francis Melia

16,167 Aufrufe • vor 7 Monaten

You do not NEED to do Conventional Deadlifts literally ever 45 Degree Extensions CLEAR Conventional Deadlifts for most people based on their training goal(s) Conventional Deadlifts do a so-so job at building the Spinal Erectors and the Glutes The stimulus they provide to other muscle groups such as the Hamstrings, Abs, Lats, Traps, etc. is not enough to actually produce meaningful growth in those areas This coupled with the biomechanics of the lift (technical demands and leverage) are ultimately what make it a pretty mediocre exercise choice in almost every context that isn’t “I want to get better at Deadlifting” If you’re hellbent on doing a free weight hip hinge…stick with an SLDL or RDL variation And if you’re willing to go totally against the pro Barbell propaganda: 45° Extensions are the PREMIER OPTION for training the Hams/Glutes/Spinal Erectors in a very efficient/effective/safe manner

You do not NEED to do Conventional Deadlifts literally ever 45 Degree Extensions CLEAR Conventional Deadlifts for most people based on their training goal(s) Conventional Deadlifts do a so-so job at building the Spinal Erectors and the Glutes The stimulus they provide to other muscle groups such as the Hamstrings, Abs, Lats, Traps, etc. is not enough to actually produce meaningful growth in those areas This coupled with the biomechanics of the lift (technical demands and leverage) are ultimately what make it a pretty mediocre exercise choice in almost every context that isn’t “I want to get better at Deadlifting” If you’re hellbent on doing a free weight hip hinge…stick with an SLDL or RDL variation And if you’re willing to go totally against the pro Barbell propaganda: 45° Extensions are the PREMIER OPTION for training the Hams/Glutes/Spinal Erectors in a very efficient/effective/safe manner

Dean Turner

74,442 Aufrufe • vor 2 Monaten

THE BEST EXERCISE FOR SIX-PACK ABS!? The Barbell Ab Rollout is my favorite abdominal exercise for several reasons. * Comprehensive Core Training: Unlike some other exercises that only target specific abdominal muscles, the barbell ab rollout is a comprehensive exercise that engages the entire core. It targets not only the rectus abdominis (the “six-pack” muscle) but also the internal and external obliques, the transverse abdominis, and even the lower back muscles. * Customizable Intensity: You can easily adjust the difficulty of the exercise to match your fitness level. If you’re a beginner, you can start by rolling out a short distance. As you become stronger and more comfortable with the movement, you can increase the distance to make the exercise more challenging. Notice that I rollout so far that I touch the ground with my chest! * Requires Minimal Equipment: All you need is a barbell (or ab-wheel) and some space. * Provides a Full Body Workout: Even though it’s primarily an abdominal exercise, the ab rollout engages many other muscle groups as well. You’ll work your shoulders, chest, and arms to control the barbell, and your glutes and hamstrings to maintain stability.

THE BEST EXERCISE FOR SIX-PACK ABS!? The Barbell Ab Rollout is my favorite abdominal exercise for several reasons. * Comprehensive Core Training: Unlike some other exercises that only target specific abdominal muscles, the barbell ab rollout is a comprehensive exercise that engages the entire core. It targets not only the rectus abdominis (the “six-pack” muscle) but also the internal and external obliques, the transverse abdominis, and even the lower back muscles. * Customizable Intensity: You can easily adjust the difficulty of the exercise to match your fitness level. If you’re a beginner, you can start by rolling out a short distance. As you become stronger and more comfortable with the movement, you can increase the distance to make the exercise more challenging. Notice that I rollout so far that I touch the ground with my chest! * Requires Minimal Equipment: All you need is a barbell (or ab-wheel) and some space. * Provides a Full Body Workout: Even though it’s primarily an abdominal exercise, the ab rollout engages many other muscle groups as well. You’ll work your shoulders, chest, and arms to control the barbell, and your glutes and hamstrings to maintain stability.

Marc Lobliner - IFBB Pro

59,933 Aufrufe • vor 3 Jahren

Strong legs are the foundations of a stable posture, yet many let theirs weaken over time. You lose your ability to move and stand upright. Much of my work with chronic pain clients involves strengthening the legs. This video shows 8 essential lower body motions: 1- Hip Extensions Standing upright involves straightening your torso to align it with your lower body, an extension of your hips executed by your Glutes and Hamstrings. The problem is you sit on these muscles all day, weakening them over the years to the point where they fail to do their job. Your lower back picks up the slack against its will and becomes overworked. I'll start chronic pain clients with Hip Bridges on the floor to ensure everything is balanced, then progress to Hip Thrusts and eventually Standing exercises like the Romanian Deadlift. As for the Deadlift off the floor, those are great if you can access a barbell or kettlebell. - Hip Bridge (0:05) - Hip Thrust (0:11) - Romanian Deadlift (0:17) - Deadlift (0:23) 2- Split Squats Split Squats are excellent for strengthening the knees. In the case of a chronic pain client, I use them to stretch the quad and Hip Flexors of the back leg, which are often extremely stiff due to sitting. This stiffness makes the body collapse forward and is often the limiting factor when people try this exercise for the first time. I'll start someone with the Front Foot elevated because it's easier on the front leg and gives a great stretch, then progress to flat and rear foot elevated. - Front foot elevated (0:30) - Flat (0:36) - Rear-foot elevated (0:42.2) 3- Lunges Lunges are the dynamic version of the Split Squat. Besides being excellent for strengthening your leg muscles, the one thing I love about this exercise is that it teaches you how to brace yourself as your foot lands. Many people lack the core strength to absorb an impact. Lunges develop that shock absorption capacity, especially when done with weights. Ensure you have mastered the Split Squats before doing them, and use different directions to target your muscles differently. - Forward (0:48) - Back (0:54.7) - Side (1:07) 4- Squats The king of all exercises is crucial for your ascension. The vertical motion improves your ability to overcome the world's weight crashing down upon you. It's also an amazing Glute and Quad stretch in the bottom position. I'll start chronic pain clients with the bodyweight variation before progressing them to weighted and eventually one-legged, also known as Pistol Squats. Doing one leg at a time is one of the best ways to balance your body's left and right sides from head to toe. - Body weight (1:12.5) - Loaded (1:19) - Pistol (1:25.5) 5- Step-ups Step-ups are amongst my favorite one-sided exercises to strengthen the Glutes and Quads. They are excellent for improving the stability of your hips and abdominal muscles. Use the Front and Lateral variations to maximize your results. - Front (1:31.5) - Lateral (1:38) 6 - Leg Curls Leg Curls strengthen the lower attachment of your Hamstrings. They are an integral part of my knee and lower back recovery programs because many people are weak due to sitting. I'll have chronic pain clients use a towel to create muscle resistance, though you can do them standing to get some much-needed blood flow. The best way to benefit from this exercise is by using an exercise ball or a machine at the gym. - Standing (1:43) - Towel (1:49) - Exercise ball (1:55.4) - Machine (2:02.1) 7- Adductions The inner thigh muscles become problematic when people sit with their legs crossed. They either get stiff or weak depending on whether you cross one leg over the other or with your foot on the opposite knee. I love Copenhagen Planks to restore the balance in your adductors. - Knee-bent (2:08.8) - Straight-leg (2:14) 8- Calf Raises The ankles are the cornerstone of your posture because they affect the alignment of every other joint above. Strong Calves are essential to their stability, yet many omit them from their workouts. Standing Calf Raises also strengthen the knees from behind. Doing the Donkey variation, you'll feel an intense stretch from the knee to the ankle. Seated Calf Raises work a different lower leg muscle essential to pump blood back up from your feet. - Standing (2:20.5) - Donkey (2:26.6) - Seated (2:33.3) Include these 8 types of motions in your routine as an insurance policy against serious mobility problems down the line. Keeping your legs strong ensures a stable posture and quality movements, two crucial factors for a high quality of life.

Strong legs are the foundations of a stable posture, yet many let theirs weaken over time. You lose your ability to move and stand upright. Much of my work with chronic pain clients involves strengthening the legs. This video shows 8 essential lower body motions: 1- Hip Extensions Standing upright involves straightening your torso to align it with your lower body, an extension of your hips executed by your Glutes and Hamstrings. The problem is you sit on these muscles all day, weakening them over the years to the point where they fail to do their job. Your lower back picks up the slack against its will and becomes overworked. I'll start chronic pain clients with Hip Bridges on the floor to ensure everything is balanced, then progress to Hip Thrusts and eventually Standing exercises like the Romanian Deadlift. As for the Deadlift off the floor, those are great if you can access a barbell or kettlebell. - Hip Bridge (0:05) - Hip Thrust (0:11) - Romanian Deadlift (0:17) - Deadlift (0:23) 2- Split Squats Split Squats are excellent for strengthening the knees. In the case of a chronic pain client, I use them to stretch the quad and Hip Flexors of the back leg, which are often extremely stiff due to sitting. This stiffness makes the body collapse forward and is often the limiting factor when people try this exercise for the first time. I'll start someone with the Front Foot elevated because it's easier on the front leg and gives a great stretch, then progress to flat and rear foot elevated. - Front foot elevated (0:30) - Flat (0:36) - Rear-foot elevated (0:42.2) 3- Lunges Lunges are the dynamic version of the Split Squat. Besides being excellent for strengthening your leg muscles, the one thing I love about this exercise is that it teaches you how to brace yourself as your foot lands. Many people lack the core strength to absorb an impact. Lunges develop that shock absorption capacity, especially when done with weights. Ensure you have mastered the Split Squats before doing them, and use different directions to target your muscles differently. - Forward (0:48) - Back (0:54.7) - Side (1:07) 4- Squats The king of all exercises is crucial for your ascension. The vertical motion improves your ability to overcome the world's weight crashing down upon you. It's also an amazing Glute and Quad stretch in the bottom position. I'll start chronic pain clients with the bodyweight variation before progressing them to weighted and eventually one-legged, also known as Pistol Squats. Doing one leg at a time is one of the best ways to balance your body's left and right sides from head to toe. - Body weight (1:12.5) - Loaded (1:19) - Pistol (1:25.5) 5- Step-ups Step-ups are amongst my favorite one-sided exercises to strengthen the Glutes and Quads. They are excellent for improving the stability of your hips and abdominal muscles. Use the Front and Lateral variations to maximize your results. - Front (1:31.5) - Lateral (1:38) 6 - Leg Curls Leg Curls strengthen the lower attachment of your Hamstrings. They are an integral part of my knee and lower back recovery programs because many people are weak due to sitting. I'll have chronic pain clients use a towel to create muscle resistance, though you can do them standing to get some much-needed blood flow. The best way to benefit from this exercise is by using an exercise ball or a machine at the gym. - Standing (1:43) - Towel (1:49) - Exercise ball (1:55.4) - Machine (2:02.1) 7- Adductions The inner thigh muscles become problematic when people sit with their legs crossed. They either get stiff or weak depending on whether you cross one leg over the other or with your foot on the opposite knee. I love Copenhagen Planks to restore the balance in your adductors. - Knee-bent (2:08.8) - Straight-leg (2:14) 8- Calf Raises The ankles are the cornerstone of your posture because they affect the alignment of every other joint above. Strong Calves are essential to their stability, yet many omit them from their workouts. Standing Calf Raises also strengthen the knees from behind. Doing the Donkey variation, you'll feel an intense stretch from the knee to the ankle. Seated Calf Raises work a different lower leg muscle essential to pump blood back up from your feet. - Standing (2:20.5) - Donkey (2:26.6) - Seated (2:33.3) Include these 8 types of motions in your routine as an insurance policy against serious mobility problems down the line. Keeping your legs strong ensures a stable posture and quality movements, two crucial factors for a high quality of life.

Alex Bernier

696,634 Aufrufe • vor 2 Jahren

One of the toughest parts of being a founder is putting your ideas into the world, seeing if anyone cares (usually they don't - or worse, are rooting against you), and then seeing if you can actually pull it off (usually way more setbacks along the way than you thought!). You have to: (1) develop thick skin and find a way to ignore the haters (2) still take advice from people who have your best interests at heart (3) have the wisdom to know the difference Then move from one setback to the next with no loss of enthusiasm for longer than you thought. Be borderline delusional, get after it every day for a decade, and turn out to be right. Finally, when your tenth or hundredth approach to a problem doesn't work, just keep coming up with more ideas. Had a great day at Base Batches yesterday, meeting founders building on Base and hearing about the latest onchain innovations. Shout out to all the founders!

One of the toughest parts of being a founder is putting your ideas into the world, seeing if anyone cares (usually they don't - or worse, are rooting against you), and then seeing if you can actually pull it off (usually way more setbacks along the way than you thought!). You have to: (1) develop thick skin and find a way to ignore the haters (2) still take advice from people who have your best interests at heart (3) have the wisdom to know the difference Then move from one setback to the next with no loss of enthusiasm for longer than you thought. Be borderline delusional, get after it every day for a decade, and turn out to be right. Finally, when your tenth or hundredth approach to a problem doesn't work, just keep coming up with more ideas. Had a great day at Base Batches yesterday, meeting founders building on Base and hearing about the latest onchain innovations. Shout out to all the founders!

Brian Armstrong

93,721 Aufrufe • vor 3 Monaten

Conventional Deadlifts do a so-so job at building the Spinal Erectors and the Glutes The stimulus they provide to other muscle groups such as the Hamstrings, Abs, Lats, Traps, etc. is not enough to actually produce meaningful growth in those areas This coupled with the biomechanics of the lift (technical demands and leverage) are ultimately what make it a pretty mediocre exercise choice in almost every context that isn’t “I want to get better at Deadlifting” If you’re hellbent on doing a free weight hip hinge…stick with an SLDL or RDL variation And if you’re willing to go totally against the pro Barbell propaganda: 45° Extensions are an EXCELLENT option for training the Hams/Glutes/Spinal Erectors in a very efficient/effective/safe manner

Conventional Deadlifts do a so-so job at building the Spinal Erectors and the Glutes The stimulus they provide to other muscle groups such as the Hamstrings, Abs, Lats, Traps, etc. is not enough to actually produce meaningful growth in those areas This coupled with the biomechanics of the lift (technical demands and leverage) are ultimately what make it a pretty mediocre exercise choice in almost every context that isn’t “I want to get better at Deadlifting” If you’re hellbent on doing a free weight hip hinge…stick with an SLDL or RDL variation And if you’re willing to go totally against the pro Barbell propaganda: 45° Extensions are an EXCELLENT option for training the Hams/Glutes/Spinal Erectors in a very efficient/effective/safe manner

Dean Turner

42,874 Aufrufe • vor 2 Monaten

How do we make invisible progress visible? "If you look at technologies that are really good at building habits, they’re great at visualization. You’re playing a video game; you have a score in the top corner of the screen. It’s increasing all the time as you go through the level. Every time you pick up a weapon or a ruby or a gem or whatever, there’s a little jingle or a chime; there’s some kind of power-up. Even the pitter-patter of footsteps as you run through the level is a signal that you’re progressing. So you have all these visual and audio signals of progress; the feedback is immediate. And if you compare that experience of just playing this level for 15 minutes to what it’s like to sit down and try to write a blog post or record a podcast interview or do anything in the normal world, it’s very different. The feedback comes much slower in real life. My parents like to swim. And one of the challenges of swimming is that your body looks exactly the same when you get out of the water as it did when you jumped in. If they’re doing it for the visual results, it takes two years for your body to change in the mirror. And so they have a little habit tracker where they just put an X down for each day they do their workout, and then at the end of the month, they count up how many workouts they did and compare that number to the month before. Putting that X down at the end of the workout is such a small little thing, but it’s one little visual signal that we showed up and we did the right thing today, that I did what I was supposed to do. It’s a way of visualizing your progress. Finding ways to visualize your progress as you go through your habits is important because a hallmark of almost any compounding process is that the greatest returns are delayed." (James Clear on The Knowledge Project)

How do we make invisible progress visible? "If you look at technologies that are really good at building habits, they’re great at visualization. You’re playing a video game; you have a score in the top corner of the screen. It’s increasing all the time as you go through the level. Every time you pick up a weapon or a ruby or a gem or whatever, there’s a little jingle or a chime; there’s some kind of power-up. Even the pitter-patter of footsteps as you run through the level is a signal that you’re progressing. So you have all these visual and audio signals of progress; the feedback is immediate. And if you compare that experience of just playing this level for 15 minutes to what it’s like to sit down and try to write a blog post or record a podcast interview or do anything in the normal world, it’s very different. The feedback comes much slower in real life. My parents like to swim. And one of the challenges of swimming is that your body looks exactly the same when you get out of the water as it did when you jumped in. If they’re doing it for the visual results, it takes two years for your body to change in the mirror. And so they have a little habit tracker where they just put an X down for each day they do their workout, and then at the end of the month, they count up how many workouts they did and compare that number to the month before. Putting that X down at the end of the workout is such a small little thing, but it’s one little visual signal that we showed up and we did the right thing today, that I did what I was supposed to do. It’s a way of visualizing your progress. Finding ways to visualize your progress as you go through your habits is important because a hallmark of almost any compounding process is that the greatest returns are delayed." (James Clear on The Knowledge Project)

Shane Parrish

24,891 Aufrufe • vor 7 Monaten

One danger in taking relationship advice from influencers is that their incentives differ from yours. Goodhart’s Law applies: what gets measured gets managed. For an online influencer—whether a podcaster or a writer—the metrics are obvious and ever-present. Likes, views, followers. All of it is quantifiable and displayed on a screen. Relationships aren’t like that. You don’t wake up to a dashboard telling you your relationship is “77 out of 100 today,” the way an app might rate your sleep or fitness. There’s no steady stream of numbers offering validation or signaling that it’s time to adjust course. If your follower count drops, you can tweak your strategy. But when your relationship feels off, there’s no equivalent metric to diagnose the issue. You have to talk to your partner, not optimize a brand. That’s why people who rely too heavily on influencer guidance end up focusing on the wrong things—treating relationships as if they run on the same logic as social-media performance, when they don’t.

Rob Henderson

15,456 Aufrufe • vor 9 Monaten

People have been saying “The sun is different.” Many people feel it’s brighter and much harsher Look what happened if you leave a Coca-Cola bottle out for just one week in direct sunlight… It was never like this growing up According to what I can find the official sources say you just remember it different, or your eyes are aging so it feels more intense But that’s doesn’t account for a lot of tests people are doing. Some other explanations says it’s solar cycle or it’s brighter during different times of the year

People have been saying “The sun is different.” Many people feel it’s brighter and much harsher Look what happened if you leave a Coca-Cola bottle out for just one week in direct sunlight… It was never like this growing up According to what I can find the official sources say you just remember it different, or your eyes are aging so it feels more intense But that’s doesn’t account for a lot of tests people are doing. Some other explanations says it’s solar cycle or it’s brighter during different times of the year

Wall Street Apes

269,034 Aufrufe • vor 2 Monaten

Qullamaggie on How to Make 870% Returns In One Year “As a trader, if you wanna, if you want to make 800 per 870% return in one year, you can do it. There are two main ways to do it, okay? One is to go all in on your favorite stock or someone else’s favorite stock; the other is to use options with call options and hope the trade works out. Or, if you have an exploitable edge or several exploitable edges, you can aggressively exploit those edges. Those are the two ways of making returns like that. The problem is if you are in category 1, where you go all in one stock, on margin or options, you may be really lucky, right? You catch something big, the problem is you’re probably not gonna repeat it the next year or the year after or the year after that. While if you have an exploitable edge, you will exploit, you know. You can repeat it year after year after year until infinity. There is no upper limit; it all depends on you.”

Qullamaggie on How to Make 870% Returns In One Year “As a trader, if you wanna, if you want to make 800 per 870% return in one year, you can do it. There are two main ways to do it, okay? One is to go all in on your favorite stock or someone else’s favorite stock; the other is to use options with call options and hope the trade works out. Or, if you have an exploitable edge or several exploitable edges, you can aggressively exploit those edges. Those are the two ways of making returns like that. The problem is if you are in category 1, where you go all in one stock, on margin or options, you may be really lucky, right? You catch something big, the problem is you’re probably not gonna repeat it the next year or the year after or the year after that. While if you have an exploitable edge, you will exploit, you know. You can repeat it year after year after year until infinity. There is no upper limit; it all depends on you.”

Lone

75,591 Aufrufe • vor 7 Monaten

The Dumbbell Curtsy Lunge A fantastic movement for developing the legs as well as your sense of balance. Most people only train in the sagittal plane: forward and back. Squats, lunges, deadlifts. This can lead to issues or compensation movement patterns. But real-world athleticism and movement demands more! Your glutes and hips are designed to handle lateral and rotational shear forces, which is the kind you experience cutting, pivoting, or changing direction at speed. If you never train these planes, you're leaving stability and muscle on the table. The curtsy lunge introduces frontal plane loading and hip adductor recruitment that standard lunges miss. This builds the lateral hip stabilizers like the glute medius, TFL and adductors that protect your knees and unlock more powerful movement. Add this to your leg day for complete lower body development and bulletproof hips. Wearing full Sol Dept. 100% cotton.

The Dumbbell Curtsy Lunge A fantastic movement for developing the legs as well as your sense of balance. Most people only train in the sagittal plane: forward and back. Squats, lunges, deadlifts. This can lead to issues or compensation movement patterns. But real-world athleticism and movement demands more! Your glutes and hips are designed to handle lateral and rotational shear forces, which is the kind you experience cutting, pivoting, or changing direction at speed. If you never train these planes, you're leaving stability and muscle on the table. The curtsy lunge introduces frontal plane loading and hip adductor recruitment that standard lunges miss. This builds the lateral hip stabilizers like the glute medius, TFL and adductors that protect your knees and unlock more powerful movement. Add this to your leg day for complete lower body development and bulletproof hips. Wearing full Sol Dept. 100% cotton.

⚡️🌞 Sol Brah 🌞🐬

23,599 Aufrufe • vor 7 Monaten

The CEO of Uber just dodged (some might say lied) to Bret Baier. He said that the price differences people experience are purely about supply and demand getting safe drivers etc. This is simply not true. If I open the app and my wife or daughter open the app — from the same location at the exact same time going to the exact same destination — we will get different price quotes based on the algorithm’s guess about ability/willingness to pay. This “bespoke” pricing has its defenders — I am not one — but Uber shouldn’t pretend it’s not doing what it absolutely is doing: charging people more for the same product if they think they can get away with it, and then pretending it’s about mere supply and demand or safety. It’s not.

The CEO of Uber just dodged (some might say lied) to Bret Baier. He said that the price differences people experience are purely about supply and demand getting safe drivers etc. This is simply not true. If I open the app and my wife or daughter open the app — from the same location at the exact same time going to the exact same destination — we will get different price quotes based on the algorithm’s guess about ability/willingness to pay. This “bespoke” pricing has its defenders — I am not one — but Uber shouldn’t pretend it’s not doing what it absolutely is doing: charging people more for the same product if they think they can get away with it, and then pretending it’s about mere supply and demand or safety. It’s not.

Jonah Goldberg

536,285 Aufrufe • vor 2 Monaten

Qullamaggie on Minimum Account Size to Make A Living Off Trading vs. Trading While Working “What do you recommend as a minimum workable account size for your swing strategy? If you want to make a living, probably 500k at least. Or 300k. If you’re only gonna swing trade. But if you work full or part time, and trade part time, and you don’t need to take out money from your trading accounts, you could do it with 10k. If you double your 10k every year, after taxes, you’ll have 20k the next year and 40k the year after, 80k 160k 320k. Even with a small 10k account you’re gonna have millions after 6, 7 years. Once you get profitable. Assuming you don’t put more money in it. But if you’re gonna live off of it, you probably need at least 300-500k. Because with my strategy you’re gonna go sideways - your equity gonna go sideways for months and months at a time every year. The markets we are in right now, it’s a rare market that doesn’t happen most of the time. Right now, it’s almost too easy; everything just keeps going straight up. It’s the best time for my swing trading strategy, but most of the time, it can be a struggle.”

Qullamaggie on Minimum Account Size to Make A Living Off Trading vs. Trading While Working “What do you recommend as a minimum workable account size for your swing strategy? If you want to make a living, probably 500k at least. Or 300k. If you’re only gonna swing trade. But if you work full or part time, and trade part time, and you don’t need to take out money from your trading accounts, you could do it with 10k. If you double your 10k every year, after taxes, you’ll have 20k the next year and 40k the year after, 80k 160k 320k. Even with a small 10k account you’re gonna have millions after 6, 7 years. Once you get profitable. Assuming you don’t put more money in it. But if you’re gonna live off of it, you probably need at least 300-500k. Because with my strategy you’re gonna go sideways - your equity gonna go sideways for months and months at a time every year. The markets we are in right now, it’s a rare market that doesn’t happen most of the time. Right now, it’s almost too easy; everything just keeps going straight up. It’s the best time for my swing trading strategy, but most of the time, it can be a struggle.”

Lone

31,540 Aufrufe • vor 10 Monaten

A DNA test that tells you exactly how to train for muscle growth. That's the pitch behind a growing wave of direct-to-consumer genetic testing. I sat down with Mike Roberts, who actually went looking for that gene – not from a hunch or a short list of usual suspects, but by scanning the whole genome. Every one of the 20,000+ protein-coding genes, plus the non-coding regions most consumer tests don't touch. One gene came up: GLI3. Weakly. It's tied to satellite cell response, which is a genuinely interesting finding, but it came from about 109 people and hasn't been independently replicated. Even if it holds up, it explains under 10% of the variance in how people respond to training. Nobody running these tests wants you to do this math: if a genetic test is telling you how to optimize your training, you've probably wasted 96% of your money. The biology is real – satellite cells, response heterogeneity, genetics all matter. Taking one weak, unreplicated signal and building a personalized training plan around it is a different thing entirely. We're not there yet.

A DNA test that tells you exactly how to train for muscle growth. That's the pitch behind a growing wave of direct-to-consumer genetic testing. I sat down with Mike Roberts, who actually went looking for that gene – not from a hunch or a short list of usual suspects, but by scanning the whole genome. Every one of the 20,000+ protein-coding genes, plus the non-coding regions most consumer tests don't touch. One gene came up: GLI3. Weakly. It's tied to satellite cell response, which is a genuinely interesting finding, but it came from about 109 people and hasn't been independently replicated. Even if it holds up, it explains under 10% of the variance in how people respond to training. Nobody running these tests wants you to do this math: if a genetic test is telling you how to optimize your training, you've probably wasted 96% of your money. The biology is real – satellite cells, response heterogeneity, genetics all matter. Taking one weak, unreplicated signal and building a personalized training plan around it is a different thing entirely. We're not there yet.

Andy Galpin, PhD

26,997 Aufrufe • vor 1 Monat

This is so good. “Take courage.” Take courage. Now, that seems like kind of a weak response, doesn’t it? Maybe some kind of a pep talk. You probably have had people tell you in the midst of your worst fears, and anxieties, and disappointments, and distress, and trouble – and somebody says, “Take courage.” And sometimes you want to whack them, as if they don’t even understand the depth of your problem with such a superficial answer. What do you mean? It’s a lot more complicated than that. Buck up, buddy, you know? That’s not going to work. And there’s a reason that’s not going to work when you say it: because you have absolutely no power over the circumstances, right? It’s a nice gesture. Cheer up. But you have no power over the circumstances. But there is one who does. When Jesus says, “Take courage,” that’s a different issue. There’s quite a remarkable use of the word here. It’s one word. “Take courage,” or cheer up, is one word: tharseite. One word in the Greek. It’s a verb form, and it’s in the imperative. It’s a command. Okay? Listen to this. Every time that word is used, and it’s used many times in the gospels and the New Testament – every time that word is used in the New Testament, it is in the imperative. It is a command. Cheer up. Take courage. Now, listen to this. Every time it is used in the New Testament, it is spoken by Jesus. No one else ever says that in the New Testament. That is a whole different issue. If the Lord Jesus, who is in control of absolutely everything, says, “Cheer up,” that’s different. That’s completely different. This is not just a well-intentioned pep talk. On the other hand, this is an absolutely divine promise. The disciples are distressed, to put it mildly. They’re afflicted. They’re pressured. They don’t know how they’re going to survive without Christ. He’s all they’ve known for three years. And our Lord says to them: “Cheer up. I’m going to tell you three things that should bring you joy. One, you are loved by God. Two, you are in God’s everlasting care. Three, God has a promise for your future.” You have love you have faith, and you have hope. You are loved by God. You believe in God. You hope in God. That’s all you need – to be loved by God, to be entrusted into God’s eternal care, and to have Him promise you a glorious future is all you need. — John MacArthur

This is so good. “Take courage.” Take courage. Now, that seems like kind of a weak response, doesn’t it? Maybe some kind of a pep talk. You probably have had people tell you in the midst of your worst fears, and anxieties, and disappointments, and distress, and trouble – and somebody says, “Take courage.” And sometimes you want to whack them, as if they don’t even understand the depth of your problem with such a superficial answer. What do you mean? It’s a lot more complicated than that. Buck up, buddy, you know? That’s not going to work. And there’s a reason that’s not going to work when you say it: because you have absolutely no power over the circumstances, right? It’s a nice gesture. Cheer up. But you have no power over the circumstances. But there is one who does. When Jesus says, “Take courage,” that’s a different issue. There’s quite a remarkable use of the word here. It’s one word. “Take courage,” or cheer up, is one word: tharseite. One word in the Greek. It’s a verb form, and it’s in the imperative. It’s a command. Okay? Listen to this. Every time that word is used, and it’s used many times in the gospels and the New Testament – every time that word is used in the New Testament, it is in the imperative. It is a command. Cheer up. Take courage. Now, listen to this. Every time it is used in the New Testament, it is spoken by Jesus. No one else ever says that in the New Testament. That is a whole different issue. If the Lord Jesus, who is in control of absolutely everything, says, “Cheer up,” that’s different. That’s completely different. This is not just a well-intentioned pep talk. On the other hand, this is an absolutely divine promise. The disciples are distressed, to put it mildly. They’re afflicted. They’re pressured. They don’t know how they’re going to survive without Christ. He’s all they’ve known for three years. And our Lord says to them: “Cheer up. I’m going to tell you three things that should bring you joy. One, you are loved by God. Two, you are in God’s everlasting care. Three, God has a promise for your future.” You have love you have faith, and you have hope. You are loved by God. You believe in God. You hope in God. That’s all you need – to be loved by God, to be entrusted into God’s eternal care, and to have Him promise you a glorious future is all you need. — John MacArthur

Terri Green

10,413 Aufrufe • vor 1 Jahr

Peter Thiel on the most important lesson he learned building PayPal The early employees of PayPal went on to build incredible companies like Tesla, SpaceX, LinkedIn, YouTube, Palantir, Yelp, Yammer, and more. When asked about the factors that explain these outlier successes, Thiel suggests that it was probably a combination of several different things: an entrepreneurial culture, lots of strong personalities, and the early 2000s was a great time to start a company. But Thiel also says that the overarching lesson you learned working at PayPal—which had a lot of challenges but ended up succeeding—was: “You can build a great company, but it’s hard.” He contrasts this to the lessons you learn at most startups: “If you’re at a startup that fails, you will learn the lesson that it’s impossible to build a great company and that you should try something less ambitious the next time around. If you’re at a startup where things work too easily [such as Microsoft or Google], you learn the lesson that it’s actually easy to build a great company.” He continues: “Hard is somehow better than easy or impossible. If it’s easy, you don’t need to work hard. If it’s impossible, there’s no point in working hard. So easy and impossible converge to not working hard. Hard tells you you have to work hard.” Video source: This Week in Startups @jason (2015)

Peter Thiel on the most important lesson he learned building PayPal The early employees of PayPal went on to build incredible companies like Tesla, SpaceX, LinkedIn, YouTube, Palantir, Yelp, Yammer, and more. When asked about the factors that explain these outlier successes, Thiel suggests that it was probably a combination of several different things: an entrepreneurial culture, lots of strong personalities, and the early 2000s was a great time to start a company. But Thiel also says that the overarching lesson you learned working at PayPal—which had a lot of challenges but ended up succeeding—was: “You can build a great company, but it’s hard.” He contrasts this to the lessons you learn at most startups: “If you’re at a startup that fails, you will learn the lesson that it’s impossible to build a great company and that you should try something less ambitious the next time around. If you’re at a startup where things work too easily [such as Microsoft or Google], you learn the lesson that it’s actually easy to build a great company.” He continues: “Hard is somehow better than easy or impossible. If it’s easy, you don’t need to work hard. If it’s impossible, there’s no point in working hard. So easy and impossible converge to not working hard. Hard tells you you have to work hard.” Video source: This Week in Startups @jason (2015)

Startup Archive

105,347 Aufrufe • vor 10 Monaten

The absorption of oestradiol from patches or gels can vary significantly between different women due to a variety of factors. Some women find they absorb better from patches rather than gels or for some women it is the other way round. My patches often crinkle and do not stick on well so after a few months of starting HRT, my consultant increased the dose to two patches as with one patch I was still having symptoms and my oestradiol blood test was low. This means that often different women will need different doses of oestrogen - in their patch, gel or spray - for the same amount to be absorbed into their bodies. HRT is not a “one size fits all” treatment. Individualisation of treatment is so important.

The absorption of oestradiol from patches or gels can vary significantly between different women due to a variety of factors. Some women find they absorb better from patches rather than gels or for some women it is the other way round. My patches often crinkle and do not stick on well so after a few months of starting HRT, my consultant increased the dose to two patches as with one patch I was still having symptoms and my oestradiol blood test was low. This means that often different women will need different doses of oestrogen - in their patch, gel or spray - for the same amount to be absorbed into their bodies. HRT is not a “one size fits all” treatment. Individualisation of treatment is so important.

Dr Louise Newson

43,512 Aufrufe • vor 2 Jahren

Chris Williamson dropped a hard truth on Joe Rogan: If you actually change your life for the better, you might have to let go of your friends. And if you keep growing… you’ll probably have to do it multiple times. You finally find your people after the lonely phase, then realize you’ve outgrown them too. That repeated loneliness is exactly why most people stay stuck — the comfort of old friends is a powerful anchor. Real growth isn’t just about discipline or goals. It’s often about relationships. The circle around you either lifts you or holds you back. This one stings because I’ve lived it. Those seasons of walking away are painful, but staying the same is worse. Have you ever had to leave behind a friend group because you were growing in a different direction?

Chris Williamson dropped a hard truth on Joe Rogan: If you actually change your life for the better, you might have to let go of your friends. And if you keep growing… you’ll probably have to do it multiple times. You finally find your people after the lonely phase, then realize you’ve outgrown them too. That repeated loneliness is exactly why most people stay stuck — the comfort of old friends is a powerful anchor. Real growth isn’t just about discipline or goals. It’s often about relationships. The circle around you either lifts you or holds you back. This one stings because I’ve lived it. Those seasons of walking away are painful, but staying the same is worse. Have you ever had to leave behind a friend group because you were growing in a different direction?

Camus

392,884 Aufrufe • vor 4 Monaten

At the BNB Chain hackathon, CZ 🔶 BNB made several very important points about AI trading (Everything in parentheses is my own view and judgment.) He first said that AI will be involved in trading everywhere. Trading itself is already a huge market: there are 300 million users on Binance alone, and if you add the decentralized ecosystems, that number is not small either. In such a mass-market environment, many different trading strategies can work, with countless different coins, different projects, and different ways to play. But there is a big problem here: building commercial AI trading platforms for retail users is actually very hard. If a trading strategy works very well for one person, once a billion people start using the same strategy, that strategy “might still work, or might stop working.” Take copy trading / follow trading as an example: if you buy first and everyone follows you, the first buyer will perform very well, but the last person to follow may not end up with good results. So, with the exact same strategy and the exact same copy logic, the outcomes can be completely different for different people. (On top of that, every strategy also has its own capital capacity limits.) Teams that can really build strong AI are, with high probability, going to trade with their own money. In today’s world, money itself is already somewhat like a “commodity”; many people have a lot of capital, and it’s actually not that hard to raise funds. If you truly have an algorithm that can make a lot of money, it’s not hard to get money and run your own book. There is really only one situation where you would sell this algorithm to mass-market users: for example, if you charge a $10 monthly subscription and can sell it to one million users, then your $10 million monthly subscription revenue is higher than the profit you could make by trading the strategy yourself. (Here this touches one of our earlier theses: as training AI models becomes relatively easier and the supply of models increases, model companies have more incentive to open-source. By analogy, as the production process of trading strategies is increasingly simplified by AI and the supply of strategies explodes, traders will have stronger incentives to monetize by expanding their influence in other words, by “open-sourcing” their strategies.) Of course, CZ did not say that this model can never work. Another path is to build an AI trading platform that lets users tune different AI algorithms, or very easily assemble their own structures and strategies, so that what each person ends up running is different and better tailored to themselves. Some people will make money, some people will lose money, but the platform still has value because it’s very hard for most people to build an AI trading algorithm from scratch. So there are a lot of trade-offs here; it’s not as simple as saying “once AI shows up, everything automatically gets better.” (This is exactly what we presented at the hackathon: you describe your own strategy in natural language, and the AI automatically generates a workflow. The parameters in that workflow, the models used, the logical structure, the APIs it calls, and even the algorithms it invokes are all customizable. The reasons we think workflows are a good way to do this include: controllable execution paths, Lego-like modular nodes, and better visualization that makes it easier for users to build and adjust their workflows.) Finally, his conclusion was very clear: it’s not that AI will definitely make trading better, and it’s not that AI will definitely make things worse. Rather, no matter what, in the future a huge number of people will use AI to trade. This will be a very large field, and whoever can build the best algorithms will make a lot of money.

At the BNB Chain hackathon, CZ 🔶 BNB made several very important points about AI trading (Everything in parentheses is my own view and judgment.) He first said that AI will be involved in trading everywhere. Trading itself is already a huge market: there are 300 million users on Binance alone, and if you add the decentralized ecosystems, that number is not small either. In such a mass-market environment, many different trading strategies can work, with countless different coins, different projects, and different ways to play. But there is a big problem here: building commercial AI trading platforms for retail users is actually very hard. If a trading strategy works very well for one person, once a billion people start using the same strategy, that strategy “might still work, or might stop working.” Take copy trading / follow trading as an example: if you buy first and everyone follows you, the first buyer will perform very well, but the last person to follow may not end up with good results. So, with the exact same strategy and the exact same copy logic, the outcomes can be completely different for different people. (On top of that, every strategy also has its own capital capacity limits.) Teams that can really build strong AI are, with high probability, going to trade with their own money. In today’s world, money itself is already somewhat like a “commodity”; many people have a lot of capital, and it’s actually not that hard to raise funds. If you truly have an algorithm that can make a lot of money, it’s not hard to get money and run your own book. There is really only one situation where you would sell this algorithm to mass-market users: for example, if you charge a $10 monthly subscription and can sell it to one million users, then your $10 million monthly subscription revenue is higher than the profit you could make by trading the strategy yourself. (Here this touches one of our earlier theses: as training AI models becomes relatively easier and the supply of models increases, model companies have more incentive to open-source. By analogy, as the production process of trading strategies is increasingly simplified by AI and the supply of strategies explodes, traders will have stronger incentives to monetize by expanding their influence in other words, by “open-sourcing” their strategies.) Of course, CZ did not say that this model can never work. Another path is to build an AI trading platform that lets users tune different AI algorithms, or very easily assemble their own structures and strategies, so that what each person ends up running is different and better tailored to themselves. Some people will make money, some people will lose money, but the platform still has value because it’s very hard for most people to build an AI trading algorithm from scratch. So there are a lot of trade-offs here; it’s not as simple as saying “once AI shows up, everything automatically gets better.” (This is exactly what we presented at the hackathon: you describe your own strategy in natural language, and the AI automatically generates a workflow. The parameters in that workflow, the models used, the logical structure, the APIs it calls, and even the algorithms it invokes are all customizable. The reasons we think workflows are a good way to do this include: controllable execution paths, Lego-like modular nodes, and better visualization that makes it easier for users to build and adjust their workflows.) Finally, his conclusion was very clear: it’s not that AI will definitely make trading better, and it’s not that AI will definitely make things worse. Rather, no matter what, in the future a huge number of people will use AI to trade. This will be a very large field, and whoever can build the best algorithms will make a lot of money.

Tykoo

25,535 Aufrufe • vor 8 Monaten