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The protein commandments you can safely break: - The anabolic window. It runs for hours, so your total for the day is what builds muscle. The clock was only ever there to sell you a shake. - The thirty-gram cap. Your gut doesn't bin protein past thirty grams. It...

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Sama Hoole

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18,058 просмотров • 2 месяцев назад •via X (Twitter)

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Every bodybuilder on the internet tells you to eat a gram per pound of bodyweight. The research says you can stop at 0.7. For a 170 pound man that is 170 grams a day against 119. Fifty grams. Every day. Forever. A pooled analysis of forty-nine resistance training studies found that gains improved as protein went up, and then stopped improving at around 0.7 grams per pound. Past that point the line went flat. More protein in, no more muscle out. The error bar around that plateau stretched up to a gram per pound. The number in circulation is the top of that error bar, repeated for thirty years until it became the target. So the extra fifty grams does not build anything. Your liver strips the nitrogen off it and burns the rest, which is an expensive way to produce two hundred calories. Two hundred calories you could have taken as butter, which arrives with vitamin A, D, E and K2 already dissolved in it. At 119 grams you get there from food without trying. Three eggs, a ribeye, a lump of cheese, and you are past it before dinner. At 170 you are weighing chicken breast on a kitchen scale and drinking your supper. The men who set that number were building physiques on more than food, and the protein was never the part doing the work. There is also a ceiling, because your liver can only convert so much protein an hour. Trappers living on lean rabbit worked that out centuries before anyone measured it. So eat the meat, eat plenty of it, and then add the butter. That is the only thing on the plate with no ceiling on it, and the one part nobody has ever tried to sell you.
0:14

Every bodybuilder on the internet tells you to eat a gram per pound of bodyweight. The research says you can stop at 0.7. For a 170 pound man that is 170 grams a day against 119. Fifty grams. Every day. Forever. A pooled analysis of forty-nine resistance training studies found that gains improved as protein went up, and then stopped improving at around 0.7 grams per pound. Past that point the line went flat. More protein in, no more muscle out. The error bar around that plateau stretched up to a gram per pound. The number in circulation is the top of that error bar, repeated for thirty years until it became the target. So the extra fifty grams does not build anything. Your liver strips the nitrogen off it and burns the rest, which is an expensive way to produce two hundred calories. Two hundred calories you could have taken as butter, which arrives with vitamin A, D, E and K2 already dissolved in it. At 119 grams you get there from food without trying. Three eggs, a ribeye, a lump of cheese, and you are past it before dinner. At 170 you are weighing chicken breast on a kitchen scale and drinking your supper. The men who set that number were building physiques on more than food, and the protein was never the part doing the work. There is also a ceiling, because your liver can only convert so much protein an hour. Trappers living on lean rabbit worked that out centuries before anyone measured it. So eat the meat, eat plenty of it, and then add the butter. That is the only thing on the plate with no ceiling on it, and the one part nobody has ever tried to sell you.

Sama Hoole

212,043 просмотров • 15 дней назад

Big Protein has convinced an entire generation they need a gram per pound of bodyweight. They don't. They're being sold way more protein than they can actually use, and a tub to mix it in. The ceiling for muscle protein synthesis sits closer to 0.7g per pound of bodyweight. Above that, the magic stops. You're not building extra muscle. You're deaminating the surplus, dumping nitrogen as urea, and lazily converting the rest into glucose. Premium steak, burnt as second-rate fuel. Congratulations. And here's the bit the protein bar adverts somehow forget to mention. Excess protein becomes weak, glucose-adjacent energy that taxes the liver and the kidneys, when the body would have vastly preferred to be running on fat. Dense. Stable. Clean. The fuel big animals are actually built for. But no, by all means, choke down your fourth chicken breast of the day. Hit that arbitrary number some bloke on a podcast invented in 2008. Your kidneys will write you a lovely thank-you note. Eat enough protein to build. Get the rest of your energy from fat. Everything past that point is just expensive urine.
0:17

Big Protein has convinced an entire generation they need a gram per pound of bodyweight. They don't. They're being sold way more protein than they can actually use, and a tub to mix it in. The ceiling for muscle protein synthesis sits closer to 0.7g per pound of bodyweight. Above that, the magic stops. You're not building extra muscle. You're deaminating the surplus, dumping nitrogen as urea, and lazily converting the rest into glucose. Premium steak, burnt as second-rate fuel. Congratulations. And here's the bit the protein bar adverts somehow forget to mention. Excess protein becomes weak, glucose-adjacent energy that taxes the liver and the kidneys, when the body would have vastly preferred to be running on fat. Dense. Stable. Clean. The fuel big animals are actually built for. But no, by all means, choke down your fourth chicken breast of the day. Hit that arbitrary number some bloke on a podcast invented in 2008. Your kidneys will write you a lovely thank-you note. Eat enough protein to build. Get the rest of your energy from fat. Everything past that point is just expensive urine.

Sama Hoole

122,677 просмотров • 3 месяцев назад

Your body fat is a tank with a tap on it, and the tap narrows as the tank empties. - Plenty of fat: your body covers almost any deficit you ask it to - Getting leaner: it covers less each day - Properly lean: it covers very little, and the rest comes off the plate Which is why the first stone comes off while you barely notice, and the last one takes everything you have. So when you are lean, the shortfall has to arrive as food. And the industry hands you the wrong bag. Push the protein. Two hundred grams. Two fifty. Chicken breast on a kitchen scale. Past what you build with, protein is a fuel your liver has to strip the nitrogen off before you can use a calorie of it, and that machinery has a speed limit. So the extra hundred grams builds nothing and lifts nothing. Protein is what you build with. Fat and carbohydrate are what you lift with. Cut them both to make room for another shake and you have removed the thing that was moving the weight. Fat wins that choice. Twice the energy per gram. Leaves insulin alone, so the fat you are burning is not told to stay put every three hours. Keeps you full. And it is the same fuel your own stores are already releasing. Eat the fat. It is the one thing on the plate that matters more the leaner you get, and the first thing they told you to cut.
0:17

Your body fat is a tank with a tap on it, and the tap narrows as the tank empties. - Plenty of fat: your body covers almost any deficit you ask it to - Getting leaner: it covers less each day - Properly lean: it covers very little, and the rest comes off the plate Which is why the first stone comes off while you barely notice, and the last one takes everything you have. So when you are lean, the shortfall has to arrive as food. And the industry hands you the wrong bag. Push the protein. Two hundred grams. Two fifty. Chicken breast on a kitchen scale. Past what you build with, protein is a fuel your liver has to strip the nitrogen off before you can use a calorie of it, and that machinery has a speed limit. So the extra hundred grams builds nothing and lifts nothing. Protein is what you build with. Fat and carbohydrate are what you lift with. Cut them both to make room for another shake and you have removed the thing that was moving the weight. Fat wins that choice. Twice the energy per gram. Leaves insulin alone, so the fat you are burning is not told to stay put every three hours. Keeps you full. And it is the same fuel your own stores are already releasing. Eat the fat. It is the one thing on the plate that matters more the leaner you get, and the first thing they told you to cut.

Sama Hoole

23,527 просмотров • 13 дней назад

Just showing off the one gram of protein per pound of body weight that I religiously consume every day. Unrelated, I blinked and the weekend is…over? Where did it go?? I've been so busy it's crazy. But it's all good. I love Monday just as much as Fri...
0:14

Just showing off the one gram of protein per pound of body weight that I religiously consume every day. Unrelated, I blinked and the weekend is…over? Where did it go?? I've been so busy it's crazy. But it's all good. I love Monday just as much as Fri...

amygingerhart

98,409 просмотров • 6 месяцев назад

Anybody telling you to cap protein at thirty grams a meal is quoting a study that stopped measuring at hour three. That is the whole thing. Feed people thirty grams. Watch for three hours. Curve flattens. Publish. Which became: anything past thirty is wasted. Wasted where, exactly. The steak evaporates at hour three. The amino acids check the time and give up. Your body, which will store fat for a winter that never arrives, has drawn the line at the fourth chicken breast. Now watch what actually happens. A man eats a kilo of ribeye and nothing else all day. It leaves his stomach over hours, because meat is not a gel. Amino acids trickle in all afternoon. His muscle draws on them the whole time. He goes to bed still building. Maastricht ran it out to twelve hours. A hundred grams beat twenty-five, and the gap widened after hour four, which is exactly when the old studies had packed up and gone home. The ceiling was in the stopwatch. So the man eating once a day is fine. The ribeye you were told to split across two sittings can be eaten in one. Thirty years of plastic containers, because somebody clocked off early.
0:17

Anybody telling you to cap protein at thirty grams a meal is quoting a study that stopped measuring at hour three. That is the whole thing. Feed people thirty grams. Watch for three hours. Curve flattens. Publish. Which became: anything past thirty is wasted. Wasted where, exactly. The steak evaporates at hour three. The amino acids check the time and give up. Your body, which will store fat for a winter that never arrives, has drawn the line at the fourth chicken breast. Now watch what actually happens. A man eats a kilo of ribeye and nothing else all day. It leaves his stomach over hours, because meat is not a gel. Amino acids trickle in all afternoon. His muscle draws on them the whole time. He goes to bed still building. Maastricht ran it out to twelve hours. A hundred grams beat twenty-five, and the gap widened after hour four, which is exactly when the old studies had packed up and gone home. The ceiling was in the stopwatch. So the man eating once a day is fine. The ribeye you were told to split across two sittings can be eaten in one. Thirty years of plastic containers, because somebody clocked off early.

Sama Hoole

14,308 просмотров • 14 дней назад

Collagen is the most abundant animal protein in the animal kingdom and gram for gram, collagen has greater tensile strength than steel yet it's flexible enough to let your tissues stretch and move without breaking. I’m currently using this grass-fed collagen that is made according to the specs of Carnivore Aurelius ©🥩 ☀️🦙 and it's clean a whistle. I'm looking for more ways to incorporate it into my diet if you have any suggestions. If you're interested in trying it use code: CARY83715 in the link below.
0:14

Collagen is the most abundant animal protein in the animal kingdom and gram for gram, collagen has greater tensile strength than steel yet it's flexible enough to let your tissues stretch and move without breaking. I’m currently using this grass-fed collagen that is made according to the specs of Carnivore Aurelius ©🥩 ☀️🦙 and it's clean a whistle. I'm looking for more ways to incorporate it into my diet if you have any suggestions. If you're interested in trying it use code: CARY83715 in the link below.

Cary Kelly

17,007 просмотров • 7 месяцев назад

The pump feels like growth. The muscle is visibly bigger in the mirror. Brain says: "Look at it. That's why I came here." The pump is blood pooled in a muscle from repeated contractions restricting venous return. The veins fill faster than they drain. The muscle inflates. Growth happens when heavy load is taken close to failure, triggering protein synthesis over the next 24 to 48 hours. The pump is not part of it. You can get a massive pump from 30 reps of 2kg lateral raises. The growth stimulus is approximately nothing. You can get almost no pump from 5 heavy barbell rows. The growth stimulus is everything. The damage is in the template. Chasing a pump means high reps and short rest, which produces enormous junk fatigue for very little growth signal, and quietly trains you to judge a session by feeling instead of by the bar getting heavier. You walk out pumped. You walk out tired. The bar has not moved in six months. The mirror after the workout is showing you fluid. The mirror six months later is showing you load. Train for the second mirror.
0:13

The pump feels like growth. The muscle is visibly bigger in the mirror. Brain says: "Look at it. That's why I came here." The pump is blood pooled in a muscle from repeated contractions restricting venous return. The veins fill faster than they drain. The muscle inflates. Growth happens when heavy load is taken close to failure, triggering protein synthesis over the next 24 to 48 hours. The pump is not part of it. You can get a massive pump from 30 reps of 2kg lateral raises. The growth stimulus is approximately nothing. You can get almost no pump from 5 heavy barbell rows. The growth stimulus is everything. The damage is in the template. Chasing a pump means high reps and short rest, which produces enormous junk fatigue for very little growth signal, and quietly trains you to judge a session by feeling instead of by the bar getting heavier. You walk out pumped. You walk out tired. The bar has not moved in six months. The mirror after the workout is showing you fluid. The mirror six months later is showing you load. Train for the second mirror.

Sama Hoole

17,883 просмотров • 3 месяцев назад

Training a muscle 2-3 times a week in the 4-6 rep range is simply the most effective way to make it grow. - You're minimising fatigue (caused by volume) - Which allows you to maximise the growth stimulus (the last 5 reps from failure) - And recover fast enough to train the muscle in a fresh state in the same week (adding to the growth stimulus) Can you build muscle while ignoring this and just going for the pump? Sure, but it pays to have the right programming if you're not settling for mediocrity.
0:19

Training a muscle 2-3 times a week in the 4-6 rep range is simply the most effective way to make it grow. - You're minimising fatigue (caused by volume) - Which allows you to maximise the growth stimulus (the last 5 reps from failure) - And recover fast enough to train the muscle in a fresh state in the same week (adding to the growth stimulus) Can you build muscle while ignoring this and just going for the pump? Sure, but it pays to have the right programming if you're not settling for mediocrity.

Sama Hoole

23,982 просмотров • 7 месяцев назад

The US "diet industry" makes over $70 billion a year... Yet Americans are fatter than ever. Why? They sell you useless fad diets and supplements that don't work. Here are the only 8 diet rules you need for fat loss (bookmark this): 🧵 1. Eat 150g+ of protein a day
0:11

The US "diet industry" makes over $70 billion a year... Yet Americans are fatter than ever. Why? They sell you useless fad diets and supplements that don't work. Here are the only 8 diet rules you need for fat loss (bookmark this): 🧵 1. Eat 150g+ of protein a day

Chace Chambers

156,837 просмотров • 8 месяцев назад

A trio of mathematicians built the first physical model of a “monostable” tetrahedron, a shape that will always flip-flop onto the same face no matter what side you place it on. In order for it to work properly, it had to be engineered to a level of precision within one-tenth of a gram and one-tenth of a millimeter. (From the archive)
0:12

A trio of mathematicians built the first physical model of a “monostable” tetrahedron, a shape that will always flip-flop onto the same face no matter what side you place it on. In order for it to work properly, it had to be engineered to a level of precision within one-tenth of a gram and one-tenth of a millimeter. (From the archive)

Quanta Magazine

64,753 просмотров • 5 месяцев назад

Being sore all the time is not a badge. It means: - Your volume is too high - Your recovery is in deficit - Your next session is compromised - Your nervous system is still cleaning up the last one - Your growth is being throttled by accumulated damage Soreness is a sign you did something. It is not a sign you did the right thing. A trained muscle in a sensible programme should rarely be sore at all. The first few weeks of a new stimulus, yes. After that, your body adapts. The soreness fades. The growth carries on without it. People treat this as a problem to solve. They add drop sets. They add finishers. They chase the burn. They want that next-day ache back because the ache feels like proof. It is not proof. It is damage your body now has to repair before it can build anything new. The lifters making the most progress walk out of the gym feeling worked but not wrecked. They train the same muscle again 72 hours later because they can. The sore-every-day brigade train it again in a week and call it advanced programming. It's just bad arithmetic.
0:14

Being sore all the time is not a badge. It means: - Your volume is too high - Your recovery is in deficit - Your next session is compromised - Your nervous system is still cleaning up the last one - Your growth is being throttled by accumulated damage Soreness is a sign you did something. It is not a sign you did the right thing. A trained muscle in a sensible programme should rarely be sore at all. The first few weeks of a new stimulus, yes. After that, your body adapts. The soreness fades. The growth carries on without it. People treat this as a problem to solve. They add drop sets. They add finishers. They chase the burn. They want that next-day ache back because the ache feels like proof. It is not proof. It is damage your body now has to repair before it can build anything new. The lifters making the most progress walk out of the gym feeling worked but not wrecked. They train the same muscle again 72 hours later because they can. The sore-every-day brigade train it again in a week and call it advanced programming. It's just bad arithmetic.

Sama Hoole

15,641 просмотров • 3 месяцев назад

There is not a muscle on the body that needs high reps to see its best growth. This is basic physiology. Yes, muscles vary in their ratio of slow to fast twitch fibres. It doesn't matter, for two reasons: 1. Slow twitch fibres reach their ceiling early. They are not the limiting factor. 2. As you approach failure, every fibre is recruited regardless. The body does not leave capacity sitting idle when it thinks it's about to fail. Here is what actually drives hypertrophy: involuntary slow contractions. The point in a set where the concentric is grinding, the bar speed is dropping, and the muscle is being forced to recruit everything it has just to complete the rep. That is mechanical tension. That is the growth signal. It only exists in the final five or so reps before failure. Everything before that is your body coasting on the fibres it was already using. Some muscles tolerate high reps better than others. Calves are the classic example. But tolerating junk reps is not the same as benefiting from them. It just means the damage is less visible. The reps are still junk. If you are living in the 8-plus rep range, most of your set is happening nowhere near that zone of involuntary contraction. You are accumulating fatigue, impairing recovery, reducing training frequency, and spending more time under the bar: in exchange for a growth stimulus you could have captured in a fraction of the reps. More reps past the point of failure proximity is not more stimulus. It is just more cost.
0:12

There is not a muscle on the body that needs high reps to see its best growth. This is basic physiology. Yes, muscles vary in their ratio of slow to fast twitch fibres. It doesn't matter, for two reasons: 1. Slow twitch fibres reach their ceiling early. They are not the limiting factor. 2. As you approach failure, every fibre is recruited regardless. The body does not leave capacity sitting idle when it thinks it's about to fail. Here is what actually drives hypertrophy: involuntary slow contractions. The point in a set where the concentric is grinding, the bar speed is dropping, and the muscle is being forced to recruit everything it has just to complete the rep. That is mechanical tension. That is the growth signal. It only exists in the final five or so reps before failure. Everything before that is your body coasting on the fibres it was already using. Some muscles tolerate high reps better than others. Calves are the classic example. But tolerating junk reps is not the same as benefiting from them. It just means the damage is less visible. The reps are still junk. If you are living in the 8-plus rep range, most of your set is happening nowhere near that zone of involuntary contraction. You are accumulating fatigue, impairing recovery, reducing training frequency, and spending more time under the bar: in exchange for a growth stimulus you could have captured in a fraction of the reps. More reps past the point of failure proximity is not more stimulus. It is just more cost.

Sama Hoole

15,967 просмотров • 4 месяцев назад

Why training a muscle once a week feels like enough. You annihilated your chest on Monday. It was sore until Thursday. By Sunday it felt normal again. Monday you do it again. Seems like a clean week of recovery. Seems sensible. Here's what actually happened: Muscle protein synthesis, the elevated anabolic response to training, peaked around 24 hours post-session and returned to baseline by roughly 36–48 hours. You were sore until Thursday because of eccentric muscle damage and the inflammatory response. The soreness and the stimulus are not the same event. The soreness is the aftermath. The stimulus had already resolved by Tuesday evening. You then had five days where the muscle wasn't just sitting at baseline, waiting for Monday. It was actively atrophying. You left stimulus on the table from Wednesday through Sunday. Every week. For years. Twice a week. Hit the stimulus window twice. Negate the atrophy period. Get twice the monthly signal. The soreness told you one story. The physiology was telling another.
0:17

Why training a muscle once a week feels like enough. You annihilated your chest on Monday. It was sore until Thursday. By Sunday it felt normal again. Monday you do it again. Seems like a clean week of recovery. Seems sensible. Here's what actually happened: Muscle protein synthesis, the elevated anabolic response to training, peaked around 24 hours post-session and returned to baseline by roughly 36–48 hours. You were sore until Thursday because of eccentric muscle damage and the inflammatory response. The soreness and the stimulus are not the same event. The soreness is the aftermath. The stimulus had already resolved by Tuesday evening. You then had five days where the muscle wasn't just sitting at baseline, waiting for Monday. It was actively atrophying. You left stimulus on the table from Wednesday through Sunday. Every week. For years. Twice a week. Hit the stimulus window twice. Negate the atrophy period. Get twice the monthly signal. The soreness told you one story. The physiology was telling another.

Sama Hoole

41,194 просмотров • 5 месяцев назад

The bros will tell you to lower every weight over five slow, meaningful seconds. Big mistake. You are a third to a half stronger lowering a weight than lifting it. That is just how the body works. So if you can press the thing up at all, you own it on the way down. Easily. However slowly you lower it, you are babysitting a load the muscle already handles with room to spare. You cannot challenge a fibre that finds the weight comfortable. Take ten seconds if you like. It stays completely unbothered. And it gets worse, because the slow negative does not just fail to grow you, it actively costs you. Every long descent drains your energy, so you reach the concentric, the part that actually builds muscle, with fewer good reps left in you. You have spent yourself on the phase that stimulates nothing. Slow eccentrics are not a weak hypertrophy technique. They are hypertrophy in reverse. Lower it under control in two seconds. Then drive hard, where the muscle is weakest and the growth actually happens. The weight was never listening on the way down.
0:13

The bros will tell you to lower every weight over five slow, meaningful seconds. Big mistake. You are a third to a half stronger lowering a weight than lifting it. That is just how the body works. So if you can press the thing up at all, you own it on the way down. Easily. However slowly you lower it, you are babysitting a load the muscle already handles with room to spare. You cannot challenge a fibre that finds the weight comfortable. Take ten seconds if you like. It stays completely unbothered. And it gets worse, because the slow negative does not just fail to grow you, it actively costs you. Every long descent drains your energy, so you reach the concentric, the part that actually builds muscle, with fewer good reps left in you. You have spent yourself on the phase that stimulates nothing. Slow eccentrics are not a weak hypertrophy technique. They are hypertrophy in reverse. Lower it under control in two seconds. Then drive hard, where the muscle is weakest and the growth actually happens. The weight was never listening on the way down.

Sama Hoole

48,342 просмотров • 1 месяц назад

Muscles are not torn down and built back bigger.⠀ ⠀ If they were, every car crash victim would leave hospital looking like Ronnie Coleman.⠀ ⠀ Muscle damage is a byproduct of training, not a mechanism. The driver of growth is mechanical tension on muscle fibres at high motor unit recruitment. Damage happens to occur alongside it. The two are correlated, not causal.⠀ ⠀ Soreness is even less useful. Soreness is mostly the muscle reporting that you did something it was not yet adapted to. A trained muscle stops getting sore from its regular work, and continues to grow. The training did not stop working. The novelty stopped existing.⠀ ⠀ Chasing soreness actively delays hypertrophy. It taxes recovery. It pushes back the next session because the tissue is still busy repairing structural damage instead of laying down new contractile protein. You spend days walking like you have aged forty years, and the only thing growing is your sense of grievance with the stairs.⠀ ⠀ Train hard enough to drive tension. Stop short of demolition. Recover. Repeat in 72 hours.⠀ ⠀ The fact this is news to most lifters tells you everything about who is writing the programmes.
0:13

Muscles are not torn down and built back bigger.⠀ ⠀ If they were, every car crash victim would leave hospital looking like Ronnie Coleman.⠀ ⠀ Muscle damage is a byproduct of training, not a mechanism. The driver of growth is mechanical tension on muscle fibres at high motor unit recruitment. Damage happens to occur alongside it. The two are correlated, not causal.⠀ ⠀ Soreness is even less useful. Soreness is mostly the muscle reporting that you did something it was not yet adapted to. A trained muscle stops getting sore from its regular work, and continues to grow. The training did not stop working. The novelty stopped existing.⠀ ⠀ Chasing soreness actively delays hypertrophy. It taxes recovery. It pushes back the next session because the tissue is still busy repairing structural damage instead of laying down new contractile protein. You spend days walking like you have aged forty years, and the only thing growing is your sense of grievance with the stairs.⠀ ⠀ Train hard enough to drive tension. Stop short of demolition. Recover. Repeat in 72 hours.⠀ ⠀ The fact this is news to most lifters tells you everything about who is writing the programmes.

Sama Hoole

30,088 просмотров • 3 месяцев назад

The US "diet industry" makes over $70 billion a year... Yet Americans are fatter than ever. Why? They sell you useless fad diets and supplements that don´t work. Here are the only 8 diet rules you need for fat loss (bookmark this): 🧵 1. Eat 150g+ of protein a day
0:11

The US "diet industry" makes over $70 billion a year... Yet Americans are fatter than ever. Why? They sell you useless fad diets and supplements that don´t work. Here are the only 8 diet rules you need for fat loss (bookmark this): 🧵 1. Eat 150g+ of protein a day

Chace Chambers

642,492 просмотров • 1 год назад

The Bro Split that every young lad gets sold on looks like this.⠀ ⠀ Monday: Chest⠀ Tuesday: Back⠀ Wednesday: Rest⠀ Thursday: Legs⠀ Friday: Shoulders⠀ Saturday: Arms⠀ Sunday: Rest⠀ ⠀ And yes, Arnold did it. Arnold also took enough drugs to sedate a medium-sized country, so perhaps not the most transferable template.⠀ ⠀ The problem is simple. Each muscle here gets hit once a week. Train hard enough and you'll trigger a window of muscle protein synthesis that runs for roughly 2-3 days. After that the window closes, and the muscle fibres begin to catabolise slowly. The back half of the week isn't neutral. It's quietly eroding the growth stimulus you picked up on Monday.⠀ ⠀ Once a week is not a holding pattern. It's a losing one.⠀ ⠀ The fix is training each muscle at least twice. An upper/lower split does this cleanly.⠀ ⠀ Monday: Upper⠀ Tuesday: Lower⠀ Wednesday: Rest⠀ Thursday: Upper⠀ Friday: Rest⠀ Saturday: Lower⠀ Sunday: Rest⠀ ⠀ Same days in the gym. Every muscle getting two shots at the growth window per week instead of one.⠀ ⠀ If there's a specific muscle you want to bring up faster, glutes being the obvious example, you can push that to three times a week with a full body approach, hitting the priority muscle first in every session when you're freshest.⠀ ⠀ Monday: Full Body (glutes first)⠀ Wednesday: Full Body (glutes first)⠀ Friday: Full Body (glutes first)⠀ ⠀ More frequent stimulus. More growth windows captured. Less of the week spent sliding backwards.⠀ ⠀ The Bro Split isn't useless. It just isn't optimal. And if you're going to spend the time, you may as well spend it on something that actually works.⠀ ⠀ Minimum twice a week per muscle. Three if you're serious about a lagging group. The rest is just detail.
0:15

The Bro Split that every young lad gets sold on looks like this.⠀ ⠀ Monday: Chest⠀ Tuesday: Back⠀ Wednesday: Rest⠀ Thursday: Legs⠀ Friday: Shoulders⠀ Saturday: Arms⠀ Sunday: Rest⠀ ⠀ And yes, Arnold did it. Arnold also took enough drugs to sedate a medium-sized country, so perhaps not the most transferable template.⠀ ⠀ The problem is simple. Each muscle here gets hit once a week. Train hard enough and you'll trigger a window of muscle protein synthesis that runs for roughly 2-3 days. After that the window closes, and the muscle fibres begin to catabolise slowly. The back half of the week isn't neutral. It's quietly eroding the growth stimulus you picked up on Monday.⠀ ⠀ Once a week is not a holding pattern. It's a losing one.⠀ ⠀ The fix is training each muscle at least twice. An upper/lower split does this cleanly.⠀ ⠀ Monday: Upper⠀ Tuesday: Lower⠀ Wednesday: Rest⠀ Thursday: Upper⠀ Friday: Rest⠀ Saturday: Lower⠀ Sunday: Rest⠀ ⠀ Same days in the gym. Every muscle getting two shots at the growth window per week instead of one.⠀ ⠀ If there's a specific muscle you want to bring up faster, glutes being the obvious example, you can push that to three times a week with a full body approach, hitting the priority muscle first in every session when you're freshest.⠀ ⠀ Monday: Full Body (glutes first)⠀ Wednesday: Full Body (glutes first)⠀ Friday: Full Body (glutes first)⠀ ⠀ More frequent stimulus. More growth windows captured. Less of the week spent sliding backwards.⠀ ⠀ The Bro Split isn't useless. It just isn't optimal. And if you're going to spend the time, you may as well spend it on something that actually works.⠀ ⠀ Minimum twice a week per muscle. Three if you're serious about a lagging group. The rest is just detail.

Sama Hoole

24,136 просмотров • 4 месяцев назад

If you ever get the chance to go to Normandy, take it. Don't just visit it-take your time and let it sink in, because it is one of the most humbling experiences I've ever had. Standing there, looking out across those beaches, you can almost feel the weight of what happened there. It's hard to fully understand what those soldiers went through until you're standing in that place, realizing the courage it took just to run toward that shore. The beauty of Normandy is quiet and powerful, but so is the sacrifice it represents. The rows of white crosses, the history in the ground, the silence in the air-it all reminds you that freedom came at a tremendous cost. It's the kind of place that stays with you long after you leave. It makes you grateful, reflective, and a little more aware of how much was given for the life we live today. Normandy is more than a battlefield. It is a lesson in sacrifice, bravery, and remembrance. 🙏🇺🇸🙏
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If you ever get the chance to go to Normandy, take it. Don't just visit it-take your time and let it sink in, because it is one of the most humbling experiences I've ever had. Standing there, looking out across those beaches, you can almost feel the weight of what happened there. It's hard to fully understand what those soldiers went through until you're standing in that place, realizing the courage it took just to run toward that shore. The beauty of Normandy is quiet and powerful, but so is the sacrifice it represents. The rows of white crosses, the history in the ground, the silence in the air-it all reminds you that freedom came at a tremendous cost. It's the kind of place that stays with you long after you leave. It makes you grateful, reflective, and a little more aware of how much was given for the life we live today. Normandy is more than a battlefield. It is a lesson in sacrifice, bravery, and remembrance. 🙏🇺🇸🙏

G-PA

178,923 просмотров • 3 месяцев назад