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My HIIT Protocol 15 sec light warm up 1 min max effort upper body (upper body only assault bike, ski erg, battles ropes, rower) 4 min rest 1 min max effort lower body (stationary bike high resistance) 2 days on 2 days off Burn out all skeletal and cardiac... show more

farbood

28,484 subscribers

19,652 次观看 • 1 年前 •via X (Twitter)

Anya Rossi• Live Now

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11 条评论

AD 的头像

AD1 年前

Just started today. Batttle ropes and jumping squats per your recommendation. I Saw some stars

Mt. Athos Performance 的头像

Mt. Athos Performance2 年前

At Mt. Athos Performance, we believe in more than just fitness. We believe in a lifestyle—a lifestyle that prepares you for every moment of life, from work to recreation. Through consistency & discipline, we believe in building the body & soul. Welcome to Mt. Athos Performance.

Borriss 的头像

Borriss1 年前

light dumbbells for the upper body if no assault bike available also works good

Guy Fenton 的头像

Guy Fenton1 年前

That mental prep at the beginning when you know you're about to go ham

Coltrane’s Horn 的头像

Coltrane’s Horn1 年前

I always yell at ~40 sec. Home gym benefits

Spaghetti Ice Cream 的头像

Spaghetti Ice Cream1 年前

Wish my gym had an an assault bike. Used a rower on your recommendation for upper

farbood 的头像

farbood1 年前

How was it

- 的头像

-1 年前

i’ve started doing this off your recommendation. the assault bike is a killer

VektorError 的头像

VektorError1 年前

Do you mean 2 days HIIT then 2 days off?

Master Wolf 的头像

Master Wolf1 年前

TYVM!!! I am doing as similar as I can at home, first min about 70-80 pushups for upper then after 4 mins rest from 45-52 full squats (it is a minute pushups and minute full squats) it is GREAT, I am almost dead after squats! I am just over 50 and your protocol feels perfect!!!

Alex 的头像

Alex1 年前

Why cadence at the bike is so low? Maybe 110+ rpm is better?

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"Among men, there is a positive correlation between political conservatism and upper body strength." My warm up 135 lbs × 20 My max for now 225 lbs × 1 Mamdani only knows how to lift your taxes, not heavy weights.

"Among men, there is a positive correlation between political conservatism and upper body strength." My warm up 135 lbs × 20 My max for now 225 lbs × 1 Mamdani only knows how to lift your taxes, not heavy weights.

Daniel Di Martino 🇺🇸🇻🇪

112,197 次观看 • 11 个月前

An Excellent Workout Split. 5 Sessions per Week. Get to train every Muscle Twice every 7 days. Going to be on this for a while. Day 1: Upper. Day 2: Lower. Day 3: Rest. Day 4: Pull. Day 5: Push. Day 6:Legs. Day 7: Rest. Day 5 Lower Body B -Barbell Squats -Barbell Stiff Leg Deadlifts -SM Lunges -Face Away Rope Cable Crunches

An Excellent Workout Split. 5 Sessions per Week. Get to train every Muscle Twice every 7 days. Going to be on this for a while. Day 1: Upper. Day 2: Lower. Day 3: Rest. Day 4: Pull. Day 5: Push. Day 6:Legs. Day 7: Rest. Day 5 Lower Body B -Barbell Squats -Barbell Stiff Leg Deadlifts -SM Lunges -Face Away Rope Cable Crunches

Anand Nagu

37,797 次观看 • 3 个月前

Andrew Huberman’s simple, no-BS weekly training plan: 3 days weight training (10 min warm-up + 50-60 min lifting) 3 days cardio: one long slow session (jog, bike, swim), one sprint workout (30-45 sec all-out, walk back, repeat 5-10x), and one fun activity (Pilates, basketball, skateboarding — whatever you actually enjoy). It’s not complicated, but it keeps blood flow strong, builds real fitness, and works at any age. Combining resistance training (2–3x/week) with varied cardio (steady-state + HIIT) has been shown in multiple studies to provide superior improvements in cardiovascular health, muscle mass, insulin sensitivity, bone density, and overall longevity compared to doing only one type of exercise.

Andrew Huberman’s simple, no-BS weekly training plan: 3 days weight training (10 min warm-up + 50-60 min lifting) 3 days cardio: one long slow session (jog, bike, swim), one sprint workout (30-45 sec all-out, walk back, repeat 5-10x), and one fun activity (Pilates, basketball, skateboarding — whatever you actually enjoy). It’s not complicated, but it keeps blood flow strong, builds real fitness, and works at any age. Combining resistance training (2–3x/week) with varied cardio (steady-state + HIIT) has been shown in multiple studies to provide superior improvements in cardiovascular health, muscle mass, insulin sensitivity, bone density, and overall longevity compared to doing only one type of exercise.

Camus

176,652 次观看 • 1 个月前

🔥 ASMR Full-Body HIIT Workout – Burn Fat & Build Strength! 🔥 Looking for a high-intensity workout that will push your limits? This 4-round circuit will fire up your metabolism, boost endurance, and strengthen your entire body! 💪🏽 🏋️ Workout Breakdown: ✅ 100 Jump Ropes 🏃‍♂️ (Cardio & Coordination) ✅ 15 TRX Inverted Rows 💪🏾 (Upper Body & Core) ✅ 20 Box Jumps 📦 (Explosiveness & Power) ✅ 10 Over-Shoulder Med Ball Slams 🏀 (Core & Conditioning) 👉🏾 No gym? No problem! Modify this routine with household items or resistance bands. Perfect for all fitness levels!

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Big Rocky 🌴☀️🇯🇲

34,620 次观看 • 1 年前

SWIPE AND SAVE FOR YOUR NEXT UPPER BODY DAY ‼️ This is a focus on back and chest but first we warm up with kicking the bag and imagining it’s nothingyahoo Set and rep ranges at the bottom arm platted row 2.Dumbbell flat chest press arm platted pull down 4.Tricep pulley push down Set and rep ranges: -Warm up: 20 reps -Work up to a 10 rep max (increase the weight each set until you can only do 10 reps) -Drop set back down to 20 reps with no rest from your 10 rep max. Set & rep range should look like: 20,15,10,15,20

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PrincessFromBabylon

45,999 次观看 • 1 年前

Alibaba made Qwen 3.8 Max free on Qoder Desktop for 14 days it's their 2.4T parameter model. rivals Fable 5 on coding benchmarks. runs in a desktop IDE. what you get for $0: -2.4 trillion parameters -Qwen3.8-Max-Preview in a full agentic IDE -code completion, test generation, file editing -2-week Pro trial, then 90-98% off preview pricing what this replaces: -Fable 5 at $30/M output tokens -$20/mo Pro coding subs how to set it up (2 min): 1. Download at 2. Sign up with email 3. Add Qwen3.8-Max-Preview in Settings → Models Works on macOS, Windows, Linux. Important: 2-week free trial. No card needed. Preview pricing after is 90-98% off. Use it before they take it off

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painn

96,176 次观看 • 5 天前

Here’s my high volume upper-body workout 🖤 1.Pec deck - 4 sets of low weight and high repetition, rep range of 12-15 2.Incline dumbbell press - 2 warm up sets of 12-15 reps then 3 working sets of 10-12 reps (progressive overload), superset into Lateral raise 3 x 12-15 reps 3. Lat pulldown - 4 x 12-15 reps,5th set train till absolute failure superset into Face pulls 4 x 15 reps 4.Superset : seated Tricep dips with bench tricep dips for a killer finisher - 4 sets of 15-20 reps on each exercise. Thanks for watching ☺️💕

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Faustina Thobakgale

200,794 次观看 • 2 年前

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Dean Turner

25,031 次观看 • 4 个月前

Important tips to reduce Stroke Risk: 1. Maintain HbA1C 50 3. Maintain TG:HDL ratio<2.5 4. Maintain homocysteine <15 5. Maintain hs CRP<2 6. Maintain normal body weight and waist circumference, 7. Maintain BP<130/80 8. Maintain a lower resting heart rate, 9. Sleep for 7-9 hours, 10. Avoid overworking, 11. Manage stress, 12. Engage in optimum physical activity (300 min of light or 150 min of moderate-vigorous physical activity per week), 13. Strength training: 2-3 sessions per week, 14. Healthy diet, 15. Reduce consumption of sweets, packaged fruit juices, sugary drinks, and ultraprocessed packaged foods, 16. Avoid smoking, 17. Abstain from alcohol. #stroke #strokeprevention #strokeawareness

Important tips to reduce Stroke Risk: 1. Maintain HbA1C 50 3. Maintain TG:HDL ratio<2.5 4. Maintain homocysteine <15 5. Maintain hs CRP<2 6. Maintain normal body weight and waist circumference, 7. Maintain BP<130/80 8. Maintain a lower resting heart rate, 9. Sleep for 7-9 hours, 10. Avoid overworking, 11. Manage stress, 12. Engage in optimum physical activity (300 min of light or 150 min of moderate-vigorous physical activity per week), 13. Strength training: 2-3 sessions per week, 14. Healthy diet, 15. Reduce consumption of sweets, packaged fruit juices, sugary drinks, and ultraprocessed packaged foods, 16. Avoid smoking, 17. Abstain from alcohol. #stroke #strokeprevention #strokeawareness

Dr Sudhir Kumar MD DM

185,231 次观看 • 1 年前

Full body late night hotel workout. Pull-ups, incline bench, lunges back to back 1-2 min rest. 15-30 reps. Finished off with a bit of jump rope at the end. I maintain this lean condition all year by eating 190-210g of protein a day, eating spinach/kale, controlling calories and LOTS of water. I'm 6'3" and fluctuate between 190-200lbs. I like combining strength with endurance when I train as this was how I trained when I rowed Division 1.

Full body late night hotel workout. Pull-ups, incline bench, lunges back to back 1-2 min rest. 15-30 reps. Finished off with a bit of jump rope at the end. I maintain this lean condition all year by eating 190-210g of protein a day, eating spinach/kale, controlling calories and LOTS of water. I'm 6'3" and fluctuate between 190-200lbs. I like combining strength with endurance when I train as this was how I trained when I rowed Division 1.

Myron Gaines

256,054 次观看 • 2 年前

Here’s EVERYTHING you need to know about warm up sets: Most people are doing warm up sets ALL wrong and they’re costing themselves from an efficiency/effectiveness standpoint as a result Warm ups are designed to A) guard against injury B) prepare you for your working sets Warm up sets should NEVER be taken in close proximity to failure…most should see you leaving 6, 7, 8+ reps in reserve (the lone exception to this = sets performed for 1-2 reps @ ~90+ of your intended working weight) This is in STARK CONTRAST to working sets which should all end around 0-2 RIR You probably need about ~2 warm up sets before your first exercise or two depending on the specifics of your programming Here is an example of a typical warm up protocol: - a 5-10 minute brisk walk on the treadmill (optional) - 50% of your working weight on your first exercise for ~12 reps (mandatory) - 75% of your working weight on your first exercise for ~6 reps (mandatory) - 90% of your working weight on your first exercise for ~2 reps (optional) After you complete the working sets for your first exercise, you may want to repeat the last 3 steps prior to performing your next exercise IF it is an antagonist exercise (Ex: Lat Pull-Down after Sternal Pecs Machine Press OR Seated Leg Curls after Hack Squats) After that, you probably don’t need any additional warm up sets unless you are just using them as “primers” (sets to make sure your movement pattern / the machine settings / etc. are on point) - If doing a PUSH workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing a PULL workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing an UPPER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing an LOWER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing a FULL BODY workout, I’m probably using 2-3 warm up sets before my first exercise, 1-2 warm up sets before my second exercise, and may even 1-2 warm up sets before my third and fourth exercises as well (assuming they’re all multi joint movements — antagonist push/pull movements for both upper & lower) (As you can see, the major downside of FULL BODY workouts is often the excess warm up time needed — this is why they work best for beginners much of the time) General rule of thumb: If your first set of an exercise is NOT your best set of that exercise in terms of performance (assuming we equate RIR), you are NOT warming up properly You should see a fall off in performance as sets transpire on a given exercise…this is a feature, not a bug of productive/effective resistance exercise WHEN WARMED UP PROPERLY

Here’s EVERYTHING you need to know about warm up sets: Most people are doing warm up sets ALL wrong and they’re costing themselves from an efficiency/effectiveness standpoint as a result Warm ups are designed to A) guard against injury B) prepare you for your working sets Warm up sets should NEVER be taken in close proximity to failure…most should see you leaving 6, 7, 8+ reps in reserve (the lone exception to this = sets performed for 1-2 reps @ ~90+ of your intended working weight) This is in STARK CONTRAST to working sets which should all end around 0-2 RIR You probably need about ~2 warm up sets before your first exercise or two depending on the specifics of your programming Here is an example of a typical warm up protocol: - a 5-10 minute brisk walk on the treadmill (optional) - 50% of your working weight on your first exercise for ~12 reps (mandatory) - 75% of your working weight on your first exercise for ~6 reps (mandatory) - 90% of your working weight on your first exercise for ~2 reps (optional) After you complete the working sets for your first exercise, you may want to repeat the last 3 steps prior to performing your next exercise IF it is an antagonist exercise (Ex: Lat Pull-Down after Sternal Pecs Machine Press OR Seated Leg Curls after Hack Squats) After that, you probably don’t need any additional warm up sets unless you are just using them as “primers” (sets to make sure your movement pattern / the machine settings / etc. are on point) - If doing a PUSH workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing a PULL workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing an UPPER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing an LOWER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing a FULL BODY workout, I’m probably using 2-3 warm up sets before my first exercise, 1-2 warm up sets before my second exercise, and may even 1-2 warm up sets before my third and fourth exercises as well (assuming they’re all multi joint movements — antagonist push/pull movements for both upper & lower) (As you can see, the major downside of FULL BODY workouts is often the excess warm up time needed — this is why they work best for beginners much of the time) General rule of thumb: If your first set of an exercise is NOT your best set of that exercise in terms of performance (assuming we equate RIR), you are NOT warming up properly You should see a fall off in performance as sets transpire on a given exercise…this is a feature, not a bug of productive/effective resistance exercise WHEN WARMED UP PROPERLY

Dean Turner

53,653 次观看 • 4 个月前

Team sport athlete? Upper body training ONLY consists of heavy pressing? Wtf are you doing!? Use these 14 variations… 1. Stiff single arm plyo pushes 2. Supine overhead pull downs 3. Single arm Landmine catch-press 4. Push-up drop catch 5. Sled slingshot 6. Rebound med ball chest pass 7. Supine med ball drop to press 8. Partner feed to prowler press 9. Bent over intensive chest pass 10. Plyo push-up 11. Standing repeat med ball pass 12. Single arm band snap downs 13. Seated med ball drop to vertical press 14. Sled slingshot max catch

Team sport athlete? Upper body training ONLY consists of heavy pressing? Wtf are you doing!? Use these 14 variations… 1. Stiff single arm plyo pushes 2. Supine overhead pull downs 3. Single arm Landmine catch-press 4. Push-up drop catch 5. Sled slingshot 6. Rebound med ball chest pass 7. Supine med ball drop to press 8. Partner feed to prowler press 9. Bent over intensive chest pass 10. Plyo push-up 11. Standing repeat med ball pass 12. Single arm band snap downs 13. Seated med ball drop to vertical press 14. Sled slingshot max catch

Gerry DeFilippo

104,228 次观看 • 2 年前

5 Exercises to Lower Your 60-Yard Dash ⏰ 1. Hill Sprints Hill sprints will help you run in the correct form of acceleration and improve force application with each foot strike. 2. Flying Sprints Great drill for developing max-velocity with athletes. This drill teaches athlete to go faster and maintain maximal speed for a longer duration. 3. Heavy Sled Drags Heavy sled drags allow you to learn and practice acceleration mechanics at slower speeds. To perform this exercise properly you need to posses a good forward body lean, and maintain a positive shin angle. 4. Dynamic Skips Skips are one of the BEST ways to improve knee drive, dynamic ankle stability, arm drive, posture, ground contact time, and rhythm - many factors that contribute to fast and explosive athletes. 5. Max-Effort Sprints with Complete Recovery To run fast you need to do just that, run fast. Sprint intensity should be 95%+ on each sprint if you’re trying to get faster. Additionally, you need to be recovering fully following each sprint! Rest 60 sec. every 10 yards covered.

5 Exercises to Lower Your 60-Yard Dash ⏰ 1. Hill Sprints Hill sprints will help you run in the correct form of acceleration and improve force application with each foot strike. 2. Flying Sprints Great drill for developing max-velocity with athletes. This drill teaches athlete to go faster and maintain maximal speed for a longer duration. 3. Heavy Sled Drags Heavy sled drags allow you to learn and practice acceleration mechanics at slower speeds. To perform this exercise properly you need to posses a good forward body lean, and maintain a positive shin angle. 4. Dynamic Skips Skips are one of the BEST ways to improve knee drive, dynamic ankle stability, arm drive, posture, ground contact time, and rhythm - many factors that contribute to fast and explosive athletes. 5. Max-Effort Sprints with Complete Recovery To run fast you need to do just that, run fast. Sprint intensity should be 95%+ on each sprint if you’re trying to get faster. Additionally, you need to be recovering fully following each sprint! Rest 60 sec. every 10 yards covered.

Alex Simone

680,109 次观看 • 2 年前

You can trick your body to lift more than you normally can Because of this, I do it every session on my personal training, which I’ve shared through my Super Set program. It’s called Post Action Potentiation (PAP) and it’s a temporary state where your muscles and nervous system are activated and operated in a heightened state It’s all about ramping up to reach this state and I use 3 steps to get there. Stage 1: bodybuilding exercises, low effort and longer durations. Think bicep curls, reverse flys sets of 12-20. Perfect for the first exercise/set scheme of the day. But it’s not enough to get to that true state of potentiation. We need more. Stage 2: You’ve got some blood flowing, you’re warm up and starting your primary exercise of the day like bench press. Your warm up sets are ramping up with low to moderate weight paired with high effort. This starts really recruiting those bigger stronger type II motor units. Remember you don’t need the reps near failure to recruit type II motor units, you just need effort. Stage 2 is great but we can go even deeper Stage 3: These are the working sets. You are pairing heavier weight with high effort. The magic is doing it without taking on fatigue. My programming and coaching notes guide you. Each set sets you up for the next, allowing you to end on a max set of some kind. Then every exercise and set after that you’re able to lift more than normal. You’ve reached this state of potentiation and you ride the wave down Super Sets uses 2 more secondary strength exercises followed by single joint bodybuilding exercises. We squeeze the juice completely The training split for Super Sets is one muscle group per day, you can run it 4-7 times per week.

You can trick your body to lift more than you normally can Because of this, I do it every session on my personal training, which I’ve shared through my Super Set program. It’s called Post Action Potentiation (PAP) and it’s a temporary state where your muscles and nervous system are activated and operated in a heightened state It’s all about ramping up to reach this state and I use 3 steps to get there. Stage 1: bodybuilding exercises, low effort and longer durations. Think bicep curls, reverse flys sets of 12-20. Perfect for the first exercise/set scheme of the day. But it’s not enough to get to that true state of potentiation. We need more. Stage 2: You’ve got some blood flowing, you’re warm up and starting your primary exercise of the day like bench press. Your warm up sets are ramping up with low to moderate weight paired with high effort. This starts really recruiting those bigger stronger type II motor units. Remember you don’t need the reps near failure to recruit type II motor units, you just need effort. Stage 2 is great but we can go even deeper Stage 3: These are the working sets. You are pairing heavier weight with high effort. The magic is doing it without taking on fatigue. My programming and coaching notes guide you. Each set sets you up for the next, allowing you to end on a max set of some kind. Then every exercise and set after that you’re able to lift more than normal. You’ve reached this state of potentiation and you ride the wave down Super Sets uses 2 more secondary strength exercises followed by single joint bodybuilding exercises. We squeeze the juice completely The training split for Super Sets is one muscle group per day, you can run it 4-7 times per week.

Official Strength Debates

10,798 次观看 • 1 个月前

Increasing your VO2 max is crucial because it enhances your body's ability to utilize oxygen efficiently, leading to improved endurance, better overall cardiovascular health, and enhanced performance in both daily activities and athletic endeavors. From a lifespan perspective, it dramatically reduces mortality risk and does not appear to have an upper limit - so the benefits do not taper off as you get more fit. The more, the better here. With appropriate training, nutrition, sleep, and stress management, a 30-50% improvement in VO2 max is possible within 6-12 months, though the rate of increase slows as fitness improves. Some published research even found that highly trained individuals can increase by 10-20% after a year, while untrained individuals might achieve this in 4-6 months. Please keep in mind how 'percent changes' work mathematically. Let me give you a real-life example of two middle-aged females whom I just started coaching last week. Client 1 is in moderately decent cardiovascular fitness, so I'd expect her to go from 33 ml/kg/min to 38 ml/kg/min in the next 6 months — which would be an increase of 5 ml/kg/min and represent 15%. That's a reasonable expectation and something I've personally seen in our clients countless times. However, client 2 is a former elite athlete and is still very fit. She's currently at 56 ml/kg/min, so increasing her by 15% would take her to 64 ml/kg/min. That's possible but not likely. Frankly, anything over 60 ml/kg/min would be an enormous jump. You can learn more about how and why to strengthen your heart and cardiovascular fitness, which is covered in Episode 1 of Perform with Dr. Andy Galpin.

Increasing your VO2 max is crucial because it enhances your body's ability to utilize oxygen efficiently, leading to improved endurance, better overall cardiovascular health, and enhanced performance in both daily activities and athletic endeavors. From a lifespan perspective, it dramatically reduces mortality risk and does not appear to have an upper limit - so the benefits do not taper off as you get more fit. The more, the better here. With appropriate training, nutrition, sleep, and stress management, a 30-50% improvement in VO2 max is possible within 6-12 months, though the rate of increase slows as fitness improves. Some published research even found that highly trained individuals can increase by 10-20% after a year, while untrained individuals might achieve this in 4-6 months. Please keep in mind how 'percent changes' work mathematically. Let me give you a real-life example of two middle-aged females whom I just started coaching last week. Client 1 is in moderately decent cardiovascular fitness, so I'd expect her to go from 33 ml/kg/min to 38 ml/kg/min in the next 6 months — which would be an increase of 5 ml/kg/min and represent 15%. That's a reasonable expectation and something I've personally seen in our clients countless times. However, client 2 is a former elite athlete and is still very fit. She's currently at 56 ml/kg/min, so increasing her by 15% would take her to 64 ml/kg/min. That's possible but not likely. Frankly, anything over 60 ml/kg/min would be an enormous jump. You can learn more about how and why to strengthen your heart and cardiovascular fitness, which is covered in Episode 1 of Perform with Dr. Andy Galpin.

Andy Galpin, PhD

61,568 次观看 • 2 年前

If you want to… - Train 3x Per Week - Build Muscle - Lose Fat - Spend 90 minutes MAX in the gym each session Here is an EXCELLENT workout plan for you: 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 DAY 1: FULL BODY A DAY 2: OFF DAY 3: FULL BODY B DAY 4: OFF DAY 5: FULL BODY C DAY 6: OFF DAY 7: OFF 𝗙𝗨𝗟𝗟 𝗕𝗢𝗗𝗬 𝗔 Exercise 1: Leg Extensions — 2x5-10 @ 0-1 RIR Exercise 2: Seated Leg Curls — 2x5-10 @ 0-1 RIR Exercise 3: Pec Fly Machine — 2x5-10 @ 0-1 RIR Exercise 4: Wide Grip Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 5: Seated Machine OHP — 2x5-10 @ 0-1 RIR Exercise 6: Machine or Cable Preacher Curls — 2x5-10 @ 0-1 RIR Exercise 7: Incline Cable Tricep Push-Downs — 2x5-10 @ 0-1 RIR Exercise 8: Calf Press — 2x5-10 @ 0-1 RIR Exercise 9: Ab Crunch Machine — 2x5-10 @ 0-1 RIR 𝗙𝗨𝗟𝗟 𝗕𝗢𝗗𝗬 𝗕 Exercise 1: Lying Leg Curls — 2x5-10 @ 0-1 RIR Exercise 2: Leg Extensions — 2x5-10 @ 0-1 RIR Exercise 3: Incline Machine Press — 2x5-10 @ 0-1 RIR Exercise 4: Chest Supported T Bar Rows w/ Pronated Grip 2x5-10 @ 0-1 RIR Exercise 5: Machine or Cable Lateral Raises — 2x5-10 @ 0-1 RIR Exercise 6: Seated Dumbbell Curls w/ Upper Arm Support 2x5-10 @ 0-1 RIR Exercise 7: Dip Machine 2x5-10 @ 0-1 RIR Exercise 8: ADduction Machine — 3x5-10 @ 0-1 RIR Exercise 9: Glute Bridges — 2x5-10 @ 0-1 RIR 𝗙𝗨𝗟𝗟 𝗕𝗢𝗗𝗬 𝗖 Exercise 1: Hack or Pendulum Squats 2x5-10 @ 0-1 RIR Exercise 2: 45° Extensions — 2x5-10 @ 0-1 RIR Exercise 3: Seated/Flat Machine Press — 2x5-10 @ 0-1 RIR Exercise 4: Chest Supported Machine Rows w/ Neutral Grip 2x5-10 @ 0-1 RIR Exercise 5: Seated Machine OHP — 2x5-10 @ 0-1 RIR Exercise 6: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 2x5-10 @ 0-1 RIR Exercise 7: Overhead Tricep Extensions 2x5-10 @ 0-1 RIR Exercise 8: Ab Crunch Machine 2x5-10 @ 0-1 RIR Exercise 9: Calf Press — 2x5-10 @ 0-1 RIR

If you want to… - Train 3x Per Week - Build Muscle - Lose Fat - Spend 90 minutes MAX in the gym each session Here is an EXCELLENT workout plan for you: 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 DAY 1: FULL BODY A DAY 2: OFF DAY 3: FULL BODY B DAY 4: OFF DAY 5: FULL BODY C DAY 6: OFF DAY 7: OFF 𝗙𝗨𝗟𝗟 𝗕𝗢𝗗𝗬 𝗔 Exercise 1: Leg Extensions — 2x5-10 @ 0-1 RIR Exercise 2: Seated Leg Curls — 2x5-10 @ 0-1 RIR Exercise 3: Pec Fly Machine — 2x5-10 @ 0-1 RIR Exercise 4: Wide Grip Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 5: Seated Machine OHP — 2x5-10 @ 0-1 RIR Exercise 6: Machine or Cable Preacher Curls — 2x5-10 @ 0-1 RIR Exercise 7: Incline Cable Tricep Push-Downs — 2x5-10 @ 0-1 RIR Exercise 8: Calf Press — 2x5-10 @ 0-1 RIR Exercise 9: Ab Crunch Machine — 2x5-10 @ 0-1 RIR 𝗙𝗨𝗟𝗟 𝗕𝗢𝗗𝗬 𝗕 Exercise 1: Lying Leg Curls — 2x5-10 @ 0-1 RIR Exercise 2: Leg Extensions — 2x5-10 @ 0-1 RIR Exercise 3: Incline Machine Press — 2x5-10 @ 0-1 RIR Exercise 4: Chest Supported T Bar Rows w/ Pronated Grip 2x5-10 @ 0-1 RIR Exercise 5: Machine or Cable Lateral Raises — 2x5-10 @ 0-1 RIR Exercise 6: Seated Dumbbell Curls w/ Upper Arm Support 2x5-10 @ 0-1 RIR Exercise 7: Dip Machine 2x5-10 @ 0-1 RIR Exercise 8: ADduction Machine — 3x5-10 @ 0-1 RIR Exercise 9: Glute Bridges — 2x5-10 @ 0-1 RIR 𝗙𝗨𝗟𝗟 𝗕𝗢𝗗𝗬 𝗖 Exercise 1: Hack or Pendulum Squats 2x5-10 @ 0-1 RIR Exercise 2: 45° Extensions — 2x5-10 @ 0-1 RIR Exercise 3: Seated/Flat Machine Press — 2x5-10 @ 0-1 RIR Exercise 4: Chest Supported Machine Rows w/ Neutral Grip 2x5-10 @ 0-1 RIR Exercise 5: Seated Machine OHP — 2x5-10 @ 0-1 RIR Exercise 6: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 2x5-10 @ 0-1 RIR Exercise 7: Overhead Tricep Extensions 2x5-10 @ 0-1 RIR Exercise 8: Ab Crunch Machine 2x5-10 @ 0-1 RIR Exercise 9: Calf Press — 2x5-10 @ 0-1 RIR

Dean Turner

101,817 次观看 • 1 个月前

$I nearly 2x'd the speed while only using +1GB VRAM with the new MTP update in llama.cpp 🤯 You need to add these flags to start using it: --spec-type draft-mtp \ --spec-draft-p-min 0.75 \ --spec-draft-n-max 2 My results with Qwen3.6 27B on a single RTX 5080 ↓ ⚪️ no flag (without mtp) → 54.3 tok/s with 13.26GB VRAM 🔵 --spec-draft-n-max 2 → 90.7 tok/s with 14.29GB VRAM 🔴 --spec-draft-n-max 2 --spec-draft-p-min 0.75 → 93.9 tok/s with 14.30GB VRAM 🟢 --spec-draft-n-max 6 --spec-draft-p-min 0.75 → 93.9 tok/s with 14.87GB VRAM Increasing to 6 draft tokens didn't help my setup for some reason. I made sure to test with a low context length to have enough headroom and eliminate risk of vram stress. From my understanding: 1) The speed gains are very task-dependent. You need to test across a wide range of tasks to get a realistic idea of the benefits 2) We’re already running heavily quantized GGUF models (Q3, Q4, Q6, etc.), so we already benefit from strong speed/performance thanks to the reduced size. That’s why some people are seeing little to no improvement compared to MLX or other quantized versions The progress over the past few days has been insane to say the least. However, MTP now consumes significantly more VRAM. Personally 16GB just isn't enough to use MTP and run it with a good context size. Time to upgrade lads, 24GB+ users are eating GOOD today 🔥 Full setup below ↓$

I nearly 2x'd the speed while only using +1GB VRAM with the new MTP update in llama.cpp 🤯 You need to add these flags to start using it: --spec-type draft-mtp \ --spec-draft-p-min 0.75 \ --spec-draft-n-max 2 My results with Qwen3.6 27B on a single RTX 5080 ↓ ⚪️ no flag (without mtp) → 54.3 tok/s with 13.26GB VRAM 🔵 --spec-draft-n-max 2 → 90.7 tok/s with 14.29GB VRAM 🔴 --spec-draft-n-max 2 --spec-draft-p-min 0.75 → 93.9 tok/s with 14.30GB VRAM 🟢 --spec-draft-n-max 6 --spec-draft-p-min 0.75 → 93.9 tok/s with 14.87GB VRAM Increasing to 6 draft tokens didn't help my setup for some reason. I made sure to test with a low context length to have enough headroom and eliminate risk of vram stress. From my understanding: 1) The speed gains are very task-dependent. You need to test across a wide range of tasks to get a realistic idea of the benefits 2) We’re already running heavily quantized GGUF models (Q3, Q4, Q6, etc.), so we already benefit from strong speed/performance thanks to the reduced size. That’s why some people are seeing little to no improvement compared to MLX or other quantized versions The progress over the past few days has been insane to say the least. However, MTP now consumes significantly more VRAM. Personally 16GB just isn't enough to use MTP and run it with a good context size. Time to upgrade lads, 24GB+ users are eating GOOD today 🔥 Full setup below ↓

left curve dev

29,946 次观看 • 2 个月前

Good Sunday 🙏 It’s time once again for our Silk Reeling (Chan Si Gong) practice in the Taiji for Health, Taiji for Life series. Principles to Carry Into Practice 1.Begin gently. Allow small circles to gradually expand as the body warms and opens. 2. Let the breath guide the movement. Maintain a steady, natural rhythm, never forced. 3. Unify the body. Coordinate upper and lower movements so that internal intention and external form remain harmonized. 4. Release tension. Move with mindful intention rather than muscular force. Imagine drawing silk from a cocoon, continuous, connected, and unhurried. Today’s focus is on cultivating patience, softness, and quiet strength. Practice each movement 8–10 repetitions. Exercise #15 Left Up Right Down Spiral Chan Si. Exercise #16 Right Up Left Down Spiral Chan Si. #HealthyLiving #TaijiPractice #Taijiforlife

Good Sunday 🙏 It’s time once again for our Silk Reeling (Chan Si Gong) practice in the Taiji for Health, Taiji for Life series. Principles to Carry Into Practice 1.Begin gently. Allow small circles to gradually expand as the body warms and opens. 2. Let the breath guide the movement. Maintain a steady, natural rhythm, never forced. 3. Unify the body. Coordinate upper and lower movements so that internal intention and external form remain harmonized. 4. Release tension. Move with mindful intention rather than muscular force. Imagine drawing silk from a cocoon, continuous, connected, and unhurried. Today’s focus is on cultivating patience, softness, and quiet strength. Practice each movement 8–10 repetitions. Exercise #15 Left Up Right Down Spiral Chan Si. Exercise #16 Right Up Left Down Spiral Chan Si. #HealthyLiving #TaijiPractice #Taijiforlife

fOx

23,691 次观看 • 2 个月前

Dorian Yates says 6 minutes on an air bike does the same thing as 45 minutes of cardio. If you've been killing yourself on the treadmill for an hour every morning hoping to get leaner, Yates wants you to know there's a faster way. He's the six-time Mr. Olympia who uses the air bike for cardio because it engages every muscle in your body at once, including your push, pull, and legs. His protocol is a 1-minute warmup, followed by 3 rounds of 20-second all-out sprints with 1 minute of rest between each. Total time: 6 minutes. A study cited in the book One Minute Cardio compared this exact protocol to 45 minutes of steady-state cardio. The results were more or less the same. The cardio industry built itself on the assumption that more time equals more fat loss. That assumption has never matched the data. — Dorian Yates (Dorian Yates) on the Huberman Lab (Andrew D. Huberman, Ph.D.) podcast. PS: B2C health apps, SaaS, brand or info founders: We'll make 𝕏 your #1 organic acquisition channel in the next 90 days without you writing a single tweet. In just 55 days, this account grew to 10.1K followers and 37.3M impressions. Book a call:

Goku

1,013,348 次观看 • 2 个月前