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🚨 Most people do squats wrong for real results after 40. Regular squats build strength. But they miss the explosive power their body needs to stay strong, mobile, and independent as you age. Enter squat jumps. This movement is a plyometric squat upgrade that fires up fast-twitch muscle fibers,...

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Kristie Leong M.D.

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53,672 görüntüleme • 2 ay önce •via X (Twitter)

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Muscle strength is arguably one of the most important predictors of healthspan and longevity—far more than muscle mass alone. Low muscle strength is associated with a 50% higher risk of early death. The good news is that strength can be regained at any age through resistance training, even in your 90s. One study showed that 90-year-old participants increased their strength by 174%, walking speed by 48%, and thigh muscle mass by 9% after just 8 weeks of high-intensity resistance training (PMID: 2342214). This highlights that age-related strength loss is primarily a reversible decline in muscle quality—not just lost muscle mass. But there’s another key piece: protein. For older adults, consuming about 1.6g/kg of body weight in protein daily has been shown to maximize gains in both muscle strength and mass. Combining resistance training with adequate protein intake is a game-changer for improving biological resilience, mobility, and overall quality of life as we age. I cover all this and more in Episode 97: The Science of Protein. It’s a must-watch for anyone looking to improve their health or help loved ones do the same. Watch Episode 97 now:
0:32

Muscle strength is arguably one of the most important predictors of healthspan and longevity—far more than muscle mass alone. Low muscle strength is associated with a 50% higher risk of early death. The good news is that strength can be regained at any age through resistance training, even in your 90s. One study showed that 90-year-old participants increased their strength by 174%, walking speed by 48%, and thigh muscle mass by 9% after just 8 weeks of high-intensity resistance training (PMID: 2342214). This highlights that age-related strength loss is primarily a reversible decline in muscle quality—not just lost muscle mass. But there’s another key piece: protein. For older adults, consuming about 1.6g/kg of body weight in protein daily has been shown to maximize gains in both muscle strength and mass. Combining resistance training with adequate protein intake is a game-changer for improving biological resilience, mobility, and overall quality of life as we age. I cover all this and more in Episode 97: The Science of Protein. It’s a must-watch for anyone looking to improve their health or help loved ones do the same. Watch Episode 97 now:

Dr. Rhonda Patrick

83,710 görüntüleme • 1 yıl önce

Great stretch for people who sit at desks. It’s called a Cossack Squat. This works your adductor muscles, which are one of the largest muscles in your legs, but due to long periods of sitting, they can become tight and inflexible. The Cossack Squat restores and improves your lower body's range of motion while developing mobility in your hips, knees, hamstrings, and ankles. It also helps you build resilient joints and soft tissues, squat deeper, and stay protected while running and jumping. Here's how to do them: 1. Start in a wide stance using support if needed. 2. Shift your weight to the right leg & sit back as far as you can. 3. Keep the left leg extended as you rotate your toes up. 4. Keep your right heel on the floor and torso upright. 5. Pause, then push back to the wide-legged starting position. 6. Do the same on the next side. Do this for 6-12 reps each side. Your hips and groin will thank you 🙏🏼
0:32

Great stretch for people who sit at desks. It’s called a Cossack Squat. This works your adductor muscles, which are one of the largest muscles in your legs, but due to long periods of sitting, they can become tight and inflexible. The Cossack Squat restores and improves your lower body's range of motion while developing mobility in your hips, knees, hamstrings, and ankles. It also helps you build resilient joints and soft tissues, squat deeper, and stay protected while running and jumping. Here's how to do them: 1. Start in a wide stance using support if needed. 2. Shift your weight to the right leg & sit back as far as you can. 3. Keep the left leg extended as you rotate your toes up. 4. Keep your right heel on the floor and torso upright. 5. Pause, then push back to the wide-legged starting position. 6. Do the same on the next side. Do this for 6-12 reps each side. Your hips and groin will thank you 🙏🏼

Dan Go

62,807 görüntüleme • 3 ay önce

People always ask me how I’m so good at pull ups given I’m 280+ pounds. My simple answer is bc I started treating them and training them just like my barbell strength exercises. Here are 3 variations to improve muscle density and strength The key IMO got real density should start at training muscles at end range. There are 3 approaches that I use and that I program for others. First, you’ll see a traditional rep. The important thing is the rep is using full range of motion. The traditional rep allows me to utilize the stretch shortening cycle to improve my elastic strength. Next, you’ll see me using Deadhang Pull Ups. Think of this like a paused rep on bench or squat. You are eliminating the stretch shortening cycle and improving rate of force development WHILE your feet are suspended and the lats are fully loaded and have tension. This is a key distinction from the 3rd approach Power Pull Up. This is the same idea the I use on the Power Row, or some may be more familiar with the Pendlay Row. The difference you will see is I’m standing on a pad. This allows me to pause at the bottom BUT my lats are lengthened but UNLOADED. There’s no weight or tension when I start and initiate my pull up. You’ll even see I remove my fingers completely got each rep Using the all together in an intelligent program that organizes stress and variation appropriately is the key to maxing your pull up potential.
0:30

People always ask me how I’m so good at pull ups given I’m 280+ pounds. My simple answer is bc I started treating them and training them just like my barbell strength exercises. Here are 3 variations to improve muscle density and strength The key IMO got real density should start at training muscles at end range. There are 3 approaches that I use and that I program for others. First, you’ll see a traditional rep. The important thing is the rep is using full range of motion. The traditional rep allows me to utilize the stretch shortening cycle to improve my elastic strength. Next, you’ll see me using Deadhang Pull Ups. Think of this like a paused rep on bench or squat. You are eliminating the stretch shortening cycle and improving rate of force development WHILE your feet are suspended and the lats are fully loaded and have tension. This is a key distinction from the 3rd approach Power Pull Up. This is the same idea the I use on the Power Row, or some may be more familiar with the Pendlay Row. The difference you will see is I’m standing on a pad. This allows me to pause at the bottom BUT my lats are lengthened but UNLOADED. There’s no weight or tension when I start and initiate my pull up. You’ll even see I remove my fingers completely got each rep Using the all together in an intelligent program that organizes stress and variation appropriately is the key to maxing your pull up potential.

Official Strength Debates

91,696 görüntüleme • 5 ay önce

People always ask me how I’m so good at pull ups given I’m 280+ pounds. My simple answer is bc I started treating them and training them just like my barbell strength exercises. Here are 3 variations to improve muscle density and strength The key IMO got real density should start at training muscles at end range. There are 3 approaches that I use and that I program for others. First, you’ll see a traditional rep. The important thing is the rep is using full range of motion. The traditional rep allows me to utilize the stretch shortening cycle to improve my elastic strength. Next, you’ll see me using Deadhang Pull Ups. Think of this like a paused rep on bench or squat. You are eliminating the stretch shortening cycle and improving rate of force development WHILE your feet are suspended and the lats are fully loaded and have tension. This is a key distinction from the 3rd approach Power Pull Up. This is the same idea the I use on the Power Row, or some may be more familiar with the Pendlay Row. The difference you will see is I’m standing on a pad. This allows me to pause at the bottom BUT my lats are lengthened but UNLOADED. There’s no weight or tension when I start and initiate my pull up. You’ll even see I remove my fingers completely got each rep Using the all together in an intelligent program that organizes stress and variation appropriately is the key to maxing your pull up potential.
0:30

People always ask me how I’m so good at pull ups given I’m 280+ pounds. My simple answer is bc I started treating them and training them just like my barbell strength exercises. Here are 3 variations to improve muscle density and strength The key IMO got real density should start at training muscles at end range. There are 3 approaches that I use and that I program for others. First, you’ll see a traditional rep. The important thing is the rep is using full range of motion. The traditional rep allows me to utilize the stretch shortening cycle to improve my elastic strength. Next, you’ll see me using Deadhang Pull Ups. Think of this like a paused rep on bench or squat. You are eliminating the stretch shortening cycle and improving rate of force development WHILE your feet are suspended and the lats are fully loaded and have tension. This is a key distinction from the 3rd approach Power Pull Up. This is the same idea the I use on the Power Row, or some may be more familiar with the Pendlay Row. The difference you will see is I’m standing on a pad. This allows me to pause at the bottom BUT my lats are lengthened but UNLOADED. There’s no weight or tension when I start and initiate my pull up. You’ll even see I remove my fingers completely got each rep Using the all together in an intelligent program that organizes stress and variation appropriately is the key to maxing your pull up potential.

Official Strength Debates

31,809 görüntüleme • 1 ay önce

7 Reasons I Love Full Hex Squats! 1. Step-ups and split-squats on some sort of podium have already been go-tos for me for the past 15 years of knee rehab and coaching, and anyone can access these for free or dirt cheap. 2. Not everyone wants to jump into barbell squats. My parents maintain bodyweight. I advise young athletes to master one leg at a time first. Both user-friendly from this. 3. Sophomore year of high school I injured my neck from being pushed into heavy barbell squats. Full hex squat allows you to build some upper back first. 4. My best friend in high school broke his back while maxing out barbell squats. Spent the next year in a metal brace. When your legs can’t handle a full hex squat, you’re in a DEADLIFT, not a GOODMORNING. Deadlift has way easier leverage, so you’re way safer. 5. Hex squat isn’t as good for lower back building, but for me, my parents, and my teenage students, back extension is already my go-to to build lower back muscles at higher reps BEFORE worrying about max loads. (To be clear: 1-5 above are amazing PREP/HELPERS for barbell squats if you so desire!) 6. If a young person does want to see their peak strength, a regular hex deadlift is a very safe and accurate option. 7. The same hex is advantageous for forward and backward farmer’s walks to help your ankles and grip keep up with your new power! (These podiums won’t be good biz since they’re made in USA, small batches, but these are easy to mimic or copy. ETA 6 weeks to first batch for sale, for those interested.) Pre-assembled, fold-out-and-get-to-work back extension: Mobility Made Simple program and coaching:
2:45

7 Reasons I Love Full Hex Squats! 1. Step-ups and split-squats on some sort of podium have already been go-tos for me for the past 15 years of knee rehab and coaching, and anyone can access these for free or dirt cheap. 2. Not everyone wants to jump into barbell squats. My parents maintain bodyweight. I advise young athletes to master one leg at a time first. Both user-friendly from this. 3. Sophomore year of high school I injured my neck from being pushed into heavy barbell squats. Full hex squat allows you to build some upper back first. 4. My best friend in high school broke his back while maxing out barbell squats. Spent the next year in a metal brace. When your legs can’t handle a full hex squat, you’re in a DEADLIFT, not a GOODMORNING. Deadlift has way easier leverage, so you’re way safer. 5. Hex squat isn’t as good for lower back building, but for me, my parents, and my teenage students, back extension is already my go-to to build lower back muscles at higher reps BEFORE worrying about max loads. (To be clear: 1-5 above are amazing PREP/HELPERS for barbell squats if you so desire!) 6. If a young person does want to see their peak strength, a regular hex deadlift is a very safe and accurate option. 7. The same hex is advantageous for forward and backward farmer’s walks to help your ankles and grip keep up with your new power! (These podiums won’t be good biz since they’re made in USA, small batches, but these are easy to mimic or copy. ETA 6 weeks to first batch for sale, for those interested.) Pre-assembled, fold-out-and-get-to-work back extension: Mobility Made Simple program and coaching:

KneeOverToesGuy

38,988 görüntüleme • 6 ay önce

Knee cave is good for glutes? 😱 This video is bound to upset some people. A new study directly examined knee cave a.k.a. knee valgus vs pushing knees out in a squat on muscle activations# well as forces acting on the knee The researchers found MORE glute activation when the participants cued knee cave vs knees out where they saw more adductor activation. This may seem strange since a lot of exercises for the glutes utilize knees out. But these are typically exercising involving abduction, not squats Not only that, but they found the forces on the knee during knee cave were not even close to the level required to cause knee injury I am NOT saying you should purposefully valgus, but if you have strong glutes & you find that your knees naturally track in during heavy squats, you are probably better off training all your sets that way so that those tissues appropriately adapt, rather than squatting how you ‘think’ you ‘should’ on lighter sets only to have them cave in on heavy sets A perfect real life example of this is my friend Lya Bavoil, current world record holder of a 225kg squat in the 69kg class (496 lb squat at around 152 lbs body weight for my Americans who hate math) drug free. Her knees have always caved during squat. This is likely BECAUSE she has such strong glutes (she also deadlifts well over 500 lbs) so her body naturally goes into the position where she is strongest. She’s also never hurt her knees 🤷🏼‍♂️ If you don’t knee valgus naturally during squats don’t make yourself do it but if you find you still have some knee cave even though your glutes are strong, I wouldn’t worry too much about it unless you consistently find it painful It’s time to let go of these dogmatic ideas around ‘perfect’ form. Perfect form is the form for the INDIVIDUAL that allows them to perform best without pain DATA>your feelings
1:29

Knee cave is good for glutes? 😱 This video is bound to upset some people. A new study directly examined knee cave a.k.a. knee valgus vs pushing knees out in a squat on muscle activations# well as forces acting on the knee The researchers found MORE glute activation when the participants cued knee cave vs knees out where they saw more adductor activation. This may seem strange since a lot of exercises for the glutes utilize knees out. But these are typically exercising involving abduction, not squats Not only that, but they found the forces on the knee during knee cave were not even close to the level required to cause knee injury I am NOT saying you should purposefully valgus, but if you have strong glutes & you find that your knees naturally track in during heavy squats, you are probably better off training all your sets that way so that those tissues appropriately adapt, rather than squatting how you ‘think’ you ‘should’ on lighter sets only to have them cave in on heavy sets A perfect real life example of this is my friend Lya Bavoil, current world record holder of a 225kg squat in the 69kg class (496 lb squat at around 152 lbs body weight for my Americans who hate math) drug free. Her knees have always caved during squat. This is likely BECAUSE she has such strong glutes (she also deadlifts well over 500 lbs) so her body naturally goes into the position where she is strongest. She’s also never hurt her knees 🤷🏼‍♂️ If you don’t knee valgus naturally during squats don’t make yourself do it but if you find you still have some knee cave even though your glutes are strong, I wouldn’t worry too much about it unless you consistently find it painful It’s time to let go of these dogmatic ideas around ‘perfect’ form. Perfect form is the form for the INDIVIDUAL that allows them to perform best without pain DATA>your feelings

Layne Norton, PhD

36,568 görüntüleme • 2 yıl önce

HIIT Conditioning Routine Full-body conditioning circuit combining strength, coordination, and core stability. Every movement targets multiple muscle groups while keeping the heart rate elevated. 1. Lunge + Oblique Twist Step forward into a controlled lunge while holding a medicine ball. Rotate your torso toward the lead leg to activate the obliques and core. Return to center and alternate legs. 2. Goblet Squat + Bicep Curl to Alternating Overhead Press Hold a dumbbell at chest level and drop into a squat. As you stand, perform a curl and transition into alternating overhead presses. This sequence activates quads, glutes, biceps, shoulders, and core. 3. Waiter Curls + Frontal Press Hold the dumbbell vertically with both palms supporting the weight. Curl upward toward the chest, then press forward to engage the anterior deltoids and chest while stabilizing through the core. 4. Alternating Lunge + Iso Overhead Press Press one dumbbell overhead and hold it there while performing alternating lunges. This forces the shoulders and core to stabilize while the legs do the work. 5. Lateral Lunge Step wide to the side, sit into the hip, and keep the opposite leg extended. Push back to center. This movement develops glutes, inner thighs, and hip mobility. Protocol 3–4 Rounds 30–45 seconds per movement Minimal rest between exercises Designed to improve conditioning, muscular endurance, and full-body coordination. Train with intention. #HIIT #BodybuildingConditioning #YGFit #Fitness
1:39

HIIT Conditioning Routine Full-body conditioning circuit combining strength, coordination, and core stability. Every movement targets multiple muscle groups while keeping the heart rate elevated. 1. Lunge + Oblique Twist Step forward into a controlled lunge while holding a medicine ball. Rotate your torso toward the lead leg to activate the obliques and core. Return to center and alternate legs. 2. Goblet Squat + Bicep Curl to Alternating Overhead Press Hold a dumbbell at chest level and drop into a squat. As you stand, perform a curl and transition into alternating overhead presses. This sequence activates quads, glutes, biceps, shoulders, and core. 3. Waiter Curls + Frontal Press Hold the dumbbell vertically with both palms supporting the weight. Curl upward toward the chest, then press forward to engage the anterior deltoids and chest while stabilizing through the core. 4. Alternating Lunge + Iso Overhead Press Press one dumbbell overhead and hold it there while performing alternating lunges. This forces the shoulders and core to stabilize while the legs do the work. 5. Lateral Lunge Step wide to the side, sit into the hip, and keep the opposite leg extended. Push back to center. This movement develops glutes, inner thighs, and hip mobility. Protocol 3–4 Rounds 30–45 seconds per movement Minimal rest between exercises Designed to improve conditioning, muscular endurance, and full-body coordination. Train with intention. #HIIT #BodybuildingConditioning #YGFit #Fitness

Y A V

20,174 görüntüleme • 6 ay önce

PRIORITIZE SINGLE LEG STRENGTH❗️ Squat & Deadlift do NOT always have to be your main lower body lifts. There are plenty of ways to get strong. Here are some MAJOR benefits of prioritizing single leg lifts: 1️⃣ Exposes strength & balance inefficiencies & inequalities. Strong on 2 legs doesn’t mean strong on 1 leg.. Strong on each leg does mean strong on 2 legs. I’ve seen enough strong squats & deadlifts get buried with single leg exercises. Typically isn’t true the other way around. 2️⃣ Less back pain. Regardless of their technique, some athletes experience back pain from squatting & deadlifting. YOU DO NOT NEED TO SQUAT OR DEADLIFT TO GET STRONG… Single leg exercises can alleviate that pain. Less load, similar intensities, similar benefits. 3️⃣ “Sports are played on 1 leg.” I’ve heard this plenty of times and there is definitely a ton of truth to it. Movements are very single leg dependent. Sprinting, stopping, changing direction, jumping, landing. Single leg training can be the key to higher performance and less risk for injury. 4️⃣ Less learning curve. Beginners can immediately reap the rewards of single leg training because of how easy it is to implement. Something as simple as sitting on a bench and standing up using 1 leg is challenging for someone who has never done it. No bar on the back, no picking up weight, no teaching hip hinge.. Simple single leg training will buy athletes time to train while simultaneously improving squat and deadlift technique.
0:49

PRIORITIZE SINGLE LEG STRENGTH❗️ Squat & Deadlift do NOT always have to be your main lower body lifts. There are plenty of ways to get strong. Here are some MAJOR benefits of prioritizing single leg lifts: 1️⃣ Exposes strength & balance inefficiencies & inequalities. Strong on 2 legs doesn’t mean strong on 1 leg.. Strong on each leg does mean strong on 2 legs. I’ve seen enough strong squats & deadlifts get buried with single leg exercises. Typically isn’t true the other way around. 2️⃣ Less back pain. Regardless of their technique, some athletes experience back pain from squatting & deadlifting. YOU DO NOT NEED TO SQUAT OR DEADLIFT TO GET STRONG… Single leg exercises can alleviate that pain. Less load, similar intensities, similar benefits. 3️⃣ “Sports are played on 1 leg.” I’ve heard this plenty of times and there is definitely a ton of truth to it. Movements are very single leg dependent. Sprinting, stopping, changing direction, jumping, landing. Single leg training can be the key to higher performance and less risk for injury. 4️⃣ Less learning curve. Beginners can immediately reap the rewards of single leg training because of how easy it is to implement. Something as simple as sitting on a bench and standing up using 1 leg is challenging for someone who has never done it. No bar on the back, no picking up weight, no teaching hip hinge.. Simple single leg training will buy athletes time to train while simultaneously improving squat and deadlift technique.

Tim Cortazzo

56,563 görüntüleme • 2 yıl önce

Too often volleyball strength & conditioning programs sit at polar opposite ends of the spectrum: No strength & conditioning OR a “Big 3” S&C program that only focuses on squat, bench, and deadlift. In either case, you’re missing the boat. Here are 3 simple additions to your lifting program to build more balanced athletes: 1. Single leg movements. But load it. Don’t be scared to get strong. 2. Posterior chain - often neglected in favor of “mirror muscles”, the posterior chain is CRITICAL for speed and power production along with injury reduction. 3. Horizontal rowing variations - you can’t get enough of these as a volleyball player, but make sure you’re using correct scapular movement (scapular retraction) not humeral hyperextension.
0:50

Too often volleyball strength & conditioning programs sit at polar opposite ends of the spectrum: No strength & conditioning OR a “Big 3” S&C program that only focuses on squat, bench, and deadlift. In either case, you’re missing the boat. Here are 3 simple additions to your lifting program to build more balanced athletes: 1. Single leg movements. But load it. Don’t be scared to get strong. 2. Posterior chain - often neglected in favor of “mirror muscles”, the posterior chain is CRITICAL for speed and power production along with injury reduction. 3. Horizontal rowing variations - you can’t get enough of these as a volleyball player, but make sure you’re using correct scapular movement (scapular retraction) not humeral hyperextension.

Missy Mitchell-McBeth

14,362 görüntüleme • 2 yıl önce

🎁This year, give the gift of a better ride. Comment “RIDE” for a link to the course! Are you ready to level up your riding game? What you’ll get: Mobility For Riding, Level 1 Mobility For Riding, Level 2 Mobility For Riding, Level 3 You like to be on top? Coach Cara @caraturnquist designed the Mobility for Riding Course to help you build range of motion, strength and endurance for all your deep squatting, bouncing, straddling and thrusting desires! You’ll get a step by step plan to free up your hips and spine while building strength at your end ranges of motion so you can truly own any position you want to get into! With three levels that you can use to build upon, then use interchangeably, you can thrust, ride, wiggle, spell your name (ah) with the confidence you deserve. #squat #ride #course #mobility #pelvicfloorexercises #coach #online #courses
0:50

🎁This year, give the gift of a better ride. Comment “RIDE” for a link to the course! Are you ready to level up your riding game? What you’ll get: Mobility For Riding, Level 1 Mobility For Riding, Level 2 Mobility For Riding, Level 3 You like to be on top? Coach Cara @caraturnquist designed the Mobility for Riding Course to help you build range of motion, strength and endurance for all your deep squatting, bouncing, straddling and thrusting desires! You’ll get a step by step plan to free up your hips and spine while building strength at your end ranges of motion so you can truly own any position you want to get into! With three levels that you can use to build upon, then use interchangeably, you can thrust, ride, wiggle, spell your name (ah) with the confidence you deserve. #squat #ride #course #mobility #pelvicfloorexercises #coach #online #courses

Naughty Gym becoming AYA Society

12,621 görüntüleme • 1 yıl önce

This is what real basketball training looks like. 1) Lifting through full ROM 2) Jumping to Develop the SSC 3) Oly Lifts to Develop Force & Power We do this type of workout in our general prep period when we get our players back after a prolonged period of time off. The circuit is as followed: 1) Snatch From the Hip 2) Clean From The Hip 3) Squat 4) Plyo 5) Press 6) Pull 7) RDL We perform each movement for 6 repetitions with moderate load for up to 2-4 sets depending on their work capacity. The goal is to develop a metabolic base & work on efficient movement patterns before we go into our heavier strength blocks. We will perform this for 3-4 weeks depending on our assessments. Real basketball training isn’t full of gimmicks. It involves sprinting, jumping & foundation living patterns to build higher level athletes.
0:47

This is what real basketball training looks like. 1) Lifting through full ROM 2) Jumping to Develop the SSC 3) Oly Lifts to Develop Force & Power We do this type of workout in our general prep period when we get our players back after a prolonged period of time off. The circuit is as followed: 1) Snatch From the Hip 2) Clean From The Hip 3) Squat 4) Plyo 5) Press 6) Pull 7) RDL We perform each movement for 6 repetitions with moderate load for up to 2-4 sets depending on their work capacity. The goal is to develop a metabolic base & work on efficient movement patterns before we go into our heavier strength blocks. We will perform this for 3-4 weeks depending on our assessments. Real basketball training isn’t full of gimmicks. It involves sprinting, jumping & foundation living patterns to build higher level athletes.

Keith Ferrara

39,373 görüntüleme • 3 yıl önce

Saturday mornings are for hip mobility routines. Free them of the tension gathered during the week. You'll be more relaxed for your weekend and will protect your joints over the long run. This routine relieves the stress gathered in your hips: Do one after the other and rest for two minutes. 1 - Cossack Squats [ 3 x 10/leg] You might need to hold onto something if you have no hip mobility. Go as far down as your body allows and feel the stretch. Watch how your range of motion improves over time by doing these exercises a few times a week. 2 - Deep Bodyweight Split Squat [ 3 x 10/leg] Keep your torso upright and drive your knee all the way forward. You will feel a stretch along the front of your hip and thigh on the back leg. Use support if you struggle with balance too much. 3 - Deep Squat Twist [ 3 x 10/side] Can you rotate so that your fingers point toward the ceiling? I've seen so many people with chronic pain get stuck way before. If you lack the mobility to twist, hold the deep squat position for thirty seconds to one minute. Grab onto something at the bottom if you can't stay in the position. 4- Seated Wide-Leg Adductor Stretch [ 3 x 30-60s] Sitting with wide legs will be enough for some people to elicit an intense stretch. // Many of the new chronic pain clients I meet should have started a routine like this one decades ago.
0:35

Saturday mornings are for hip mobility routines. Free them of the tension gathered during the week. You'll be more relaxed for your weekend and will protect your joints over the long run. This routine relieves the stress gathered in your hips: Do one after the other and rest for two minutes. 1 - Cossack Squats [ 3 x 10/leg] You might need to hold onto something if you have no hip mobility. Go as far down as your body allows and feel the stretch. Watch how your range of motion improves over time by doing these exercises a few times a week. 2 - Deep Bodyweight Split Squat [ 3 x 10/leg] Keep your torso upright and drive your knee all the way forward. You will feel a stretch along the front of your hip and thigh on the back leg. Use support if you struggle with balance too much. 3 - Deep Squat Twist [ 3 x 10/side] Can you rotate so that your fingers point toward the ceiling? I've seen so many people with chronic pain get stuck way before. If you lack the mobility to twist, hold the deep squat position for thirty seconds to one minute. Grab onto something at the bottom if you can't stay in the position. 4- Seated Wide-Leg Adductor Stretch [ 3 x 30-60s] Sitting with wide legs will be enough for some people to elicit an intense stretch. // Many of the new chronic pain clients I meet should have started a routine like this one decades ago.

Alex Bernier

158,461 görüntüleme • 2 yıl önce

Strength lost to old age primarily reflects a reversible decline in muscle quality, not just lost mass. If you're old (or have aging parents), that means strength can come back quickly — with the diligent application of effort. Even if you're ninety years old. I'll talk about two studies that illustrate this point... One study took frail, institutionalized adults aged 90 and older. The other took 85+ year olds that were still living independently. The findings? The participants in the first study increased their strength by an average of 174%, thigh muscle mass by 9%, and gait speed by 48% after just 8 weeks of high-intensity resistance training — essentially reversing their frailty and disability. (PMID: 2342214) In the second, the still independently living adults aged 85 and older increased their quadriceps muscle cross-sectional area by 11%, whole-body lean mass by 2%, and leg strength by 46% after just 12 weeks of resistance training. (PMID: 37875254) Some common themes that tend to contribute to the success of trials like these: • Progressive resistance training with adequate volume and resistance • Actually adhering to the prescribed training during the period (the studies excluded non-compliant participants) I think one of the takeaways is that the further you fall, in terms of functional loss attributable to old age, in some ways the better positioned you might be to pick back up — highlighting that it really is never too late. Moreover, when you think about the possibility of increasing your relative strength by such a large amount in very short time frames on the order of weeks — even if you can't reasonably expect to add much in terms of absolute muscle mass — you're talking about significant changes to quality of life. People no longer using canes, rising from chairs without having to use their arms. You get the picture. I think overall this should be highly encouraging to most people, no matter what your age. Episode throwback clip featuring Dr. Stuart Phillips (Stuart Phillips (he/him)) from Episode 76 of the FoundMyFitness Podcast:
3:17

Strength lost to old age primarily reflects a reversible decline in muscle quality, not just lost mass. If you're old (or have aging parents), that means strength can come back quickly — with the diligent application of effort. Even if you're ninety years old. I'll talk about two studies that illustrate this point... One study took frail, institutionalized adults aged 90 and older. The other took 85+ year olds that were still living independently. The findings? The participants in the first study increased their strength by an average of 174%, thigh muscle mass by 9%, and gait speed by 48% after just 8 weeks of high-intensity resistance training — essentially reversing their frailty and disability. (PMID: 2342214) In the second, the still independently living adults aged 85 and older increased their quadriceps muscle cross-sectional area by 11%, whole-body lean mass by 2%, and leg strength by 46% after just 12 weeks of resistance training. (PMID: 37875254) Some common themes that tend to contribute to the success of trials like these: • Progressive resistance training with adequate volume and resistance • Actually adhering to the prescribed training during the period (the studies excluded non-compliant participants) I think one of the takeaways is that the further you fall, in terms of functional loss attributable to old age, in some ways the better positioned you might be to pick back up — highlighting that it really is never too late. Moreover, when you think about the possibility of increasing your relative strength by such a large amount in very short time frames on the order of weeks — even if you can't reasonably expect to add much in terms of absolute muscle mass — you're talking about significant changes to quality of life. People no longer using canes, rising from chairs without having to use their arms. You get the picture. I think overall this should be highly encouraging to most people, no matter what your age. Episode throwback clip featuring Dr. Stuart Phillips (Stuart Phillips (he/him)) from Episode 76 of the FoundMyFitness Podcast:

Dr. Rhonda Patrick

135,275 görüntüleme • 2 yıl önce

Strong Glutes stabilize our lower backs and make us more powerful. Your long sitting hours deprive them of energy, making you vulnerable to chronic pain and instability. Training them is a must in this day and age. This Glute-boosting routine unleashes their potential: The strategic pauses during the exercises are magic for the growth and strengthening of your body's most powerful muscles. You'll get the best results if you use weights. Day 1: Squats [3 or 4 sets of 10 to 12 with a 3s pause at the bottom of each rep] Go as low as your body allows Unilateral Hip Bridge, Foot Elevated [3 or 4 sets of 10 to 12 with a 3s pause at the top of each rep] *Do these flat if you lack the strength to elevate your foot.* Cossack Squats [ [3 or 4 sets of 10 to 12 with a 3s pause at the bottom of each rep] Day 2 (48-72 hours later) Drop Reverse Lunges [ 3 or 4 sets of 10 to 12 reps/leg with a 3s pause at the bottom of each rep] Unilateral Hip Thrusts [ 3 or 4 sets of 10 to 12 reps/leg with a 3s pause at the top of each rep] Side Lunges [ 3 or 4 sets of 10 to 12 reps/leg] Enjoy the power and postural benefits of stronger glutes. You won't regret putting in the effort. Enjoy!
1:11

Strong Glutes stabilize our lower backs and make us more powerful. Your long sitting hours deprive them of energy, making you vulnerable to chronic pain and instability. Training them is a must in this day and age. This Glute-boosting routine unleashes their potential: The strategic pauses during the exercises are magic for the growth and strengthening of your body's most powerful muscles. You'll get the best results if you use weights. Day 1: Squats [3 or 4 sets of 10 to 12 with a 3s pause at the bottom of each rep] Go as low as your body allows Unilateral Hip Bridge, Foot Elevated [3 or 4 sets of 10 to 12 with a 3s pause at the top of each rep] *Do these flat if you lack the strength to elevate your foot.* Cossack Squats [ [3 or 4 sets of 10 to 12 with a 3s pause at the bottom of each rep] Day 2 (48-72 hours later) Drop Reverse Lunges [ 3 or 4 sets of 10 to 12 reps/leg with a 3s pause at the bottom of each rep] Unilateral Hip Thrusts [ 3 or 4 sets of 10 to 12 reps/leg with a 3s pause at the top of each rep] Side Lunges [ 3 or 4 sets of 10 to 12 reps/leg] Enjoy the power and postural benefits of stronger glutes. You won't regret putting in the effort. Enjoy!

Alex Bernier

410,238 görüntüleme • 2 yıl önce

On average, most people lose 1% of their muscle mass per year and 3% of their strength per year after age 50. It's even worse if you're inactive—strength drops by 4% annually in people who don't engage in resistance exercise! Strength training and a high protein intake can slow or mitigate age-related declines in muscle, and this is important. More muscle enhances metabolism, improves insulin sensitivity, and protects against diabetes. But muscle also safeguards against falls and fractures, which can be a literal death sentence for older adults— up to 58% of older adults who experience a hip fracture die within 12 months of the injury. The evidence is clear: more muscle lowers mortality risk, while less muscle and a higher fat mass increases it. And while resistance exercise is the most important factor for building and maintaining muscle, optimizing protein intake is a proven strategy to increase healthspan at every age. Discover the optimal protein intake tailored to your age, physical activity, and goals in my new episode, The Science of Protein (Episode 97), now available on all major platforms. Watch now:
1:26

On average, most people lose 1% of their muscle mass per year and 3% of their strength per year after age 50. It's even worse if you're inactive—strength drops by 4% annually in people who don't engage in resistance exercise! Strength training and a high protein intake can slow or mitigate age-related declines in muscle, and this is important. More muscle enhances metabolism, improves insulin sensitivity, and protects against diabetes. But muscle also safeguards against falls and fractures, which can be a literal death sentence for older adults— up to 58% of older adults who experience a hip fracture die within 12 months of the injury. The evidence is clear: more muscle lowers mortality risk, while less muscle and a higher fat mass increases it. And while resistance exercise is the most important factor for building and maintaining muscle, optimizing protein intake is a proven strategy to increase healthspan at every age. Discover the optimal protein intake tailored to your age, physical activity, and goals in my new episode, The Science of Protein (Episode 97), now available on all major platforms. Watch now:

Dr. Rhonda Patrick

124,040 görüntüleme • 1 yıl önce

One of the biggest mistakes I made in my 20s and 30s? Treating warm-ups like they didn’t matter. I thought, “If I’m not lifting yet, I’m wasting time.” That mindset cost me. At 49, I look at training completely differently. Because the goal isn’t just getting through today’s workout. The goal is being able to train hard for YEARS without constantly getting hurt. Because injuries not only cost you progress, they mess with your mind. That’s why warm-ups matter. Especially after 40. You need to prepare your muscles, joints, tendons, and nervous system for explosive movement and heavy loading. And static stretching isn’t the answer. That’s why I prefer active mobility + athletic prep work like this: • Hip Flexor Stretch - 10 reps/side • Adductor Rock - 10 reps/side • Hamstring Stretch - 10 reps/side • World’s Greatest Stretch - 10 reps/side Then: • Jump Rope - 1–2 minutes • Lateral Bounds - 1–2 sets of 5 reps/side • Box Jumps - 1–2 sets of 5 reps This combination helps: • Improve mobility • Build athleticism • Reduce injury risk • Prime your nervous system • Help you feel faster & more explosive Most guys over 40 don’t need to stop training hard. They just need smarter preparation and better programming. That’s the difference. Are you a high-performing man over 40 who wants to build a body that stays athletic, powerful, and resilient? DM me “STRONG” and let's talk.
0:40

One of the biggest mistakes I made in my 20s and 30s? Treating warm-ups like they didn’t matter. I thought, “If I’m not lifting yet, I’m wasting time.” That mindset cost me. At 49, I look at training completely differently. Because the goal isn’t just getting through today’s workout. The goal is being able to train hard for YEARS without constantly getting hurt. Because injuries not only cost you progress, they mess with your mind. That’s why warm-ups matter. Especially after 40. You need to prepare your muscles, joints, tendons, and nervous system for explosive movement and heavy loading. And static stretching isn’t the answer. That’s why I prefer active mobility + athletic prep work like this: • Hip Flexor Stretch - 10 reps/side • Adductor Rock - 10 reps/side • Hamstring Stretch - 10 reps/side • World’s Greatest Stretch - 10 reps/side Then: • Jump Rope - 1–2 minutes • Lateral Bounds - 1–2 sets of 5 reps/side • Box Jumps - 1–2 sets of 5 reps This combination helps: • Improve mobility • Build athleticism • Reduce injury risk • Prime your nervous system • Help you feel faster & more explosive Most guys over 40 don’t need to stop training hard. They just need smarter preparation and better programming. That’s the difference. Are you a high-performing man over 40 who wants to build a body that stays athletic, powerful, and resilient? DM me “STRONG” and let's talk.

Ted Ryce

20,822 görüntüleme • 4 ay önce

Progression/Regression Lists Are Garbage In Theory They Are Great – Reach A Level – Progressively Overload To The Next Keep Going Until Goal Is Reached However It Typically Just Ends Up Being A Hodge Podge Of Regressions At The Start To See Progressions At The End You Have A Kid That Can Barbell Squat Perfectly Fine You Force Him To Do Goblet Squats Because It’s Week 1 And That’s What You Do In Your First Block And You Have To “Build The Basics” By The End Of Your 12 Week Training You Finally Get A Kid That Could Already Squat – Squatting And Then You Call It Progress It Gets Worse As The Picture Gets Muddier Sprinting – Jumping – Change Of Direction Drills All End Up Being Garbage Stimulus To Get To A Goal That The Athlete Could Do On The Front End When You Understand Psyc You See Just How Dangerous These Systems Are Watch How Much Your Mind Wants To Automatically Run Systems And Clean Things Up To Save Energy You Download A System In Your Mind – Block 1 To Block 3 – Goblet Squat to Front Squat – Landing Mechanics To Jumping Whatever The First Coach You Had Told You Or Most Recent Book You Read Said And Then You Run It Without Ever Actually Looking At What Is Right In Front Of You Painting Pretty Pictures Where There Are None Making A Big Old Mess In The Process Then Coaches Hop On Social Media And Spread This Virus And We Willingly Download It Because It’s Easy And Saves Us Time Then Before You Know It You Have Something That Has Spread Like Wildfire Not Because It Is True – Right Or Even Effective But Simply Because Everyone Else Is Doing It And Most Don’t Have The Mental Energy Or Tools To Fight Against That – Especially At The Start Of Their Careers That’s Why I Think It’s Important To Fight This Stuff It’s A Fucking Butterfly Effect No One Presses Pause To Because “It’s Not That Deep” Or Because Their Mentor Would Be Disappointed, They Said Something “Out Of The Box” Ultimately Leading To Grandmas In The Absolute Upper Echelon Of Her Age Group When It Comes To Fitness Criticized For Doing Something Wicked Awesome And Deadlifting More Than Your “Scared To Pick Up DBs” Strength Coach Stop The Nonsense Keep Chopping Wood
0:27

Progression/Regression Lists Are Garbage In Theory They Are Great – Reach A Level – Progressively Overload To The Next Keep Going Until Goal Is Reached However It Typically Just Ends Up Being A Hodge Podge Of Regressions At The Start To See Progressions At The End You Have A Kid That Can Barbell Squat Perfectly Fine You Force Him To Do Goblet Squats Because It’s Week 1 And That’s What You Do In Your First Block And You Have To “Build The Basics” By The End Of Your 12 Week Training You Finally Get A Kid That Could Already Squat – Squatting And Then You Call It Progress It Gets Worse As The Picture Gets Muddier Sprinting – Jumping – Change Of Direction Drills All End Up Being Garbage Stimulus To Get To A Goal That The Athlete Could Do On The Front End When You Understand Psyc You See Just How Dangerous These Systems Are Watch How Much Your Mind Wants To Automatically Run Systems And Clean Things Up To Save Energy You Download A System In Your Mind – Block 1 To Block 3 – Goblet Squat to Front Squat – Landing Mechanics To Jumping Whatever The First Coach You Had Told You Or Most Recent Book You Read Said And Then You Run It Without Ever Actually Looking At What Is Right In Front Of You Painting Pretty Pictures Where There Are None Making A Big Old Mess In The Process Then Coaches Hop On Social Media And Spread This Virus And We Willingly Download It Because It’s Easy And Saves Us Time Then Before You Know It You Have Something That Has Spread Like Wildfire Not Because It Is True – Right Or Even Effective But Simply Because Everyone Else Is Doing It And Most Don’t Have The Mental Energy Or Tools To Fight Against That – Especially At The Start Of Their Careers That’s Why I Think It’s Important To Fight This Stuff It’s A Fucking Butterfly Effect No One Presses Pause To Because “It’s Not That Deep” Or Because Their Mentor Would Be Disappointed, They Said Something “Out Of The Box” Ultimately Leading To Grandmas In The Absolute Upper Echelon Of Her Age Group When It Comes To Fitness Criticized For Doing Something Wicked Awesome And Deadlifting More Than Your “Scared To Pick Up DBs” Strength Coach Stop The Nonsense Keep Chopping Wood

Austin Jochum

39,216 görüntüleme • 3 yıl önce

I’ve wrapped up the year with a focused effort on increasing muscle strength, power, and mass—an aspect of training that I view as critical for long-term health and functional independence. What really stood out was how this process not only strengthens the body, but also hones mental toughness. I’ve noticed a clear improvement in stress management and an overall resilience that you don’t typically glean from textbooks or scientific papers—this is something you experience firsthand. In many ways, strength training is a pillar of what I often talk about in terms of longevity: building and maintaining lean muscle mass is key to better metabolic health, balance, and resilience as we age. I'm profoundly grateful for discovering a disciplined approach that has become a lifelong practice—helping me feel more confident, functionally independent, and overall healthier. I’m looking forward to carrying this momentum into 2025 and continuing to refine both the physical and mental aspects of my training. Here’s to a new year of improved performance, sustained health, and a deeper appreciation for the synergistic effect of strength on our bodies and our minds. Happy New Year!
0:29

I’ve wrapped up the year with a focused effort on increasing muscle strength, power, and mass—an aspect of training that I view as critical for long-term health and functional independence. What really stood out was how this process not only strengthens the body, but also hones mental toughness. I’ve noticed a clear improvement in stress management and an overall resilience that you don’t typically glean from textbooks or scientific papers—this is something you experience firsthand. In many ways, strength training is a pillar of what I often talk about in terms of longevity: building and maintaining lean muscle mass is key to better metabolic health, balance, and resilience as we age. I'm profoundly grateful for discovering a disciplined approach that has become a lifelong practice—helping me feel more confident, functionally independent, and overall healthier. I’m looking forward to carrying this momentum into 2025 and continuing to refine both the physical and mental aspects of my training. Here’s to a new year of improved performance, sustained health, and a deeper appreciation for the synergistic effect of strength on our bodies and our minds. Happy New Year!

Dr. Rhonda Patrick

223,012 görüntüleme • 1 yıl önce