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Training smarter doesn't mean lifting less. It means better programming. Physical therapist and strength coach Dr. John Rusin says "longevity" has become a reason for people to back off. Someone hears the word, drops the load, drops the intensity, and slow-rolls into a program that's safe but doesn't do... anything. The client stays healthy in the sense that nothing hurts, and loses the exact capacities they hired a coach to protect. Power starts declining somewhere around your early thirties, roughly 1 to 2% a year. Muscle is the same story. If you aren't actively building or keeping it, you're losing it. You still have to lift. What smarter looks like instead: - Train what declines. Muscle, strength, power. If it leaves on its own, it has to be actively kept. - Every block should work now and still hold up years from now. - Keep the challenge, change the dose. The stimulus stays. How it's loaded, sequenced, and recovered from is what gets more careful. - The principles that make someone strong, capable, and resilient don't change with the sport or the age. What changes is how you apply them. Longevity doesn't mean back off. It means be more strategic.show more

Andy Galpin, PhD

162,923 subscribers

30,370 просмотров • 10 дней назад •via X (Twitter)

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Комментарии: 8

Фото профиля Joseph G

Joseph G10 дней назад

@drjohnrusin Longevity without load is just slowing down. Keep the intensity honest.

Фото профиля Strength Mechanics

Strength Mechanics9 дней назад

@drjohnrusin Well said coach. Unequivocally agree. The true meaning of longevity has been diluted by “biohacker” dogma. Interesting times for coaches.

Фото профиля Victorio Darwin David

Victorio Darwin David10 дней назад

@drjohnrusin Better programming makes longevity practical.

Фото профиля Sof n.

Sof n.9 дней назад

@drjohnrusin So real

Фото профиля Brett Hudson | Zyndio

Brett Hudson | Zyndio9 дней назад

@drjohnrusin This is the message people over 50 need most. Longevity is not a reason to lift lighter. Muscle is the organ of longevity, and it only stays if you keep asking it to work. Train smart, but keep the load honest.

Фото профиля Ismahan | Mibosma

Ismahan | Mibosma10 дней назад

@drjohnrusin Maybe the goal isn’t to make things easier with time, but to become more intentional about where and how we challenge ourselves.

Фото профиля PROGENEX

PROGENEX10 дней назад

@drjohnrusin Longevity is not a reason to drop the load. Muscle and power leave on their own if you do not keep them. The amino acids still have to land after the session. 23 to 31g of complete whey is the serving.

Фото профиля Kosei Health

Kosei Health9 дней назад

@drjohnrusin Programming dose is the column a longevity-as-lighter-weights story still leaves blank. Curious how often progressive load sits next to the recovery narrative — not only the softer session that felt wiser.

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It doesn't matter if you're a Republican or a Democrat. When someone you love is sick, you want them to have the lifesaving medications that they need. And that's what I'll fight for every day.

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Rick Rubin: "Make what you love, not what you think people will like" "If you want to live in a creative way, which will benefit everything in your life, be a better person in your family, do a better job starting a new business, it's all the same. I don't really know anything about music. It's more a way of looking at the world and wanting it to be the best it could possibly be. And doing whatever it takes to be the best it could possibly be." Rubin shares how his career happened: "From the beginning, I never thought any of the things I'm doing were possible or realistic. I just did things out of the love of them, thinking I would have real jobs. That my passion would be my hobby, and I'd have a job to support my hobby. And it just magically turned out different than that without me knowing it was possible." On why some things connect and others don't: "The stars line up at certain times for certain things to happen. Sometimes you can make something great, and it doesn't connect for whatever reason. Sometimes you make two things you think are the two best things you've ever made. One of them connects with the world. One of them doesn't. And it might not have anything to do with what's in the art. It might be that it came out the same day as something else. Or there was a bigger story at the time. There's so much to it that we don't understand." He continues: "All we can do is make something good and put it out and hope for the best. That's all there is. We never know why things work. Even if you make a piece of art and it works, you may not know why." On talent versus work ethic: "There are a lot of talented people who never make it because they don't have the work ethic. It's not just talent, talent's a piece. And you could argue for some people, the work ethic trumps the talent." Rubin explains what real collaboration is: "Having worked with a lot of bands, I see there's often this friction where people are trying to get their idea in. That's not a collaboration. A real collaboration is when everyone who's there is working together towards whatever is the best thing for the whole. Whether it's your idea or someone else's idea, it doesn't matter. If you're invested in the collaboration, you want the best idea to win. You don't want your idea to win." On what makes art great: "What makes it great is the personal. With all of its imperfections. With all of its quirkiness. That's what makes it great. How you see the world that's different from how everyone else sees the world. That's why you're an artist. That's your purpose in sharing your work with the world." He warns against being derivative: "There are these derivative voices where they're finding what they think other people want to hear, and they start saying it because they've heard other people say similar things that are now successful. Even if they have some short-term success doing that, it's not revolutionary. It doesn't change the world. It doesn't last. The people who you first see and you might not like that you come to like because you don't understand them at first, those are the ones that change the world. Those are the ones you dedicate your fandom to for life." Rubin shares his philosophy on taste: "You can't second-guess your own taste for what someone else is going to like. We're not smart enough to know what someone else is going to like. To make something thinking, 'Well, I don't really like it, but I think this group of people will like it,' it's a bad way to play the game of music or art. You have to do what's personal to you. Take it as far as you can go. Really push the boundaries. And people will resonate with it if they're supposed to resonate with it." He describes creativity as catching waves: "We're really talking about magic. The universe conspiring on our behalf if we let it. Being in this flow of catching these waves that anyone can catch. If you're trying to catch it, you're open to it, you see it coming, you take off on every chance you get. And sometimes the ride happens. It's remarkable how it happens. It doesn't come from preconception. It's not an idea. It's through the doing." Rubin explains how ideas exist in the universe: "Have you ever had that experience where you have an idea for something, you don't do it, and then six months later you see someone else has done it? It's not because they took your idea. It's that it's time for that, and you can act on it or not. The best artists are the ones who have the best antenna for this material that's available. It's coming through. The best comedians see the best jokes. They see them coming. We all live in the same world; the way you see it, you have the best joke because you see it best." He closes with how to stay open: "If we listen to what's going on around us, you can overhear a conversation in a coffee shop, and it is the setup for an idea you're working on. You hear a phrase you don't commonly use. My experience is: when you are open and looking for these clues in the world, they're happening all the time. And they're happening often right when you need them."

Jaynit

109,182 просмотров • 6 месяцев назад

Jay Bilas shares what accountability really means and why most people get it wrong. "People think accountability means blame. It doesn't mean blame." "Accountability means holding yourselves to the standard that you guys deem to be important." Blame looks backward - accountability looks forward. "If it's important, then you'll point out to a teammate when he's not doing the right thing, or when he's not doing it to the best of his ability." "And if one of your teammates points it out to you that, 'Hey, you're not doing what you're supposed to be doing' - you're not gonna say, 'Well, how about you?'" "You're gonna say, 'You're right,' and you're gonna do it...that's what accountability means." Accountability isn't about calling people out. It's about calling people up. It's caring enough to hold each other to the standard. And then being humble enough to receive it. That's what great teams do.

Jay Bilas shares what accountability really means and why most people get it wrong. "People think accountability means blame. It doesn't mean blame." "Accountability means holding yourselves to the standard that you guys deem to be important." Blame looks backward - accountability looks forward. "If it's important, then you'll point out to a teammate when he's not doing the right thing, or when he's not doing it to the best of his ability." "And if one of your teammates points it out to you that, 'Hey, you're not doing what you're supposed to be doing' - you're not gonna say, 'Well, how about you?'" "You're gonna say, 'You're right,' and you're gonna do it...that's what accountability means." Accountability isn't about calling people out. It's about calling people up. It's caring enough to hold each other to the standard. And then being humble enough to receive it. That's what great teams do.

Coach AJ 🎯 Mental Fitness

14,553 просмотров • 7 месяцев назад

Dabo Swinney shares his mindset on toughness and why smooth hands don't get rings. "I love the Rocky movies, man. We live modern, but we train old." "That's a mindset so that you don't lose the perspective." Then he said something every team needs to hear: "You just fall in love with the grind. It's a grind, and you gotta love it." You can't be successful if you just love the results and hate the process. You have to show up and earn it every day. "Our strength coach always says, 'They don't put championship rings on smooth hands.' You gotta put the work in." "The quality of the construction is based on the commitment of the crew...You gotta have guys and coaches and staff that are committed. That's my job every year: to make sure that we have that in place." There are no shortcuts, you have to show up and do the work. • It means commitment. • It means toughness. • It means sacrifice.

Dabo Swinney shares his mindset on toughness and why smooth hands don't get rings. "I love the Rocky movies, man. We live modern, but we train old." "That's a mindset so that you don't lose the perspective." Then he said something every team needs to hear: "You just fall in love with the grind. It's a grind, and you gotta love it." You can't be successful if you just love the results and hate the process. You have to show up and earn it every day. "Our strength coach always says, 'They don't put championship rings on smooth hands.' You gotta put the work in." "The quality of the construction is based on the commitment of the crew...You gotta have guys and coaches and staff that are committed. That's my job every year: to make sure that we have that in place." There are no shortcuts, you have to show up and do the work. • It means commitment. • It means toughness. • It means sacrifice.

Coach AJ 🎯 Mental Fitness

14,306 просмотров • 5 месяцев назад

It's difficult for a team to become something its coach is not. “As a coach, you can’t just wear the sweatshirt, you have to sweat too. You got to do the work." -- Tara VanDerveer Culture is built through what a coach models just as much (if not more) than the messages they give. If you want a team that handles adversity, you show them what poise looks like. If you want a team that embraces feedback, you show them you’re actively learning and open to growth too. Culture doesn’t start with players. It starts with the leader. 📹: The Threshold Lab Podcast

It's difficult for a team to become something its coach is not. “As a coach, you can’t just wear the sweatshirt, you have to sweat too. You got to do the work." -- Tara VanDerveer Culture is built through what a coach models just as much (if not more) than the messages they give. If you want a team that handles adversity, you show them what poise looks like. If you want a team that embraces feedback, you show them you’re actively learning and open to growth too. Culture doesn’t start with players. It starts with the leader. 📹: The Threshold Lab Podcast

Zach Brandon

113,420 просмотров • 10 месяцев назад

Martin Scorsese explains why money doesn't mean anything to him: "When I’m dealing with a Hollywood film, that means I have to do a certain kind of subject matter that will make a certain amount of money. If I decide to make less money, that means I can take a risk on subject matter. So the only criterion on the films I’m willing to take risks on is that it be truthful, that it be honest about your own feelings and truthful to what you know to be the reality around you or the reality of the human condition of the characters. If it’s something that’s not honest, not truthful, then it’s a problem. If you don’t believe in it, why are you making it? You’re going to offend people to make some money? What for? It doesn’t mean anything. The money doesn’t mean anything. All that matters is the work, just what’s up on the screen. So that’s it. I’m not like some great person who’s out there undaunted, fighting off all these people." (From Scorsese's interview with Anthony Decurtis, 1990) Clip from: After Hours (1985) Director: Martin Scorsese

Martin Scorsese explains why money doesn't mean anything to him: "When I’m dealing with a Hollywood film, that means I have to do a certain kind of subject matter that will make a certain amount of money. If I decide to make less money, that means I can take a risk on subject matter. So the only criterion on the films I’m willing to take risks on is that it be truthful, that it be honest about your own feelings and truthful to what you know to be the reality around you or the reality of the human condition of the characters. If it’s something that’s not honest, not truthful, then it’s a problem. If you don’t believe in it, why are you making it? You’re going to offend people to make some money? What for? It doesn’t mean anything. The money doesn’t mean anything. All that matters is the work, just what’s up on the screen. So that’s it. I’m not like some great person who’s out there undaunted, fighting off all these people." (From Scorsese's interview with Anthony Decurtis, 1990) Clip from: After Hours (1985) Director: Martin Scorsese

DepressedBergman

21,602 просмотров • 1 год назад

Adam Neumann on why top-down management fails with great talent: "Top to bottom means you think because someone reports in to you, they have to do what you say." "But it's not true. This is not a dictatorship. They have free will." "If you hired someone, they're really talented, they'll go work elsewhere. The more talented they are, the more the top to bottom does not work. They won't be willing to do it. They shouldn't." "Great talent is not willing to be managed like this." "If you're gonna manage these employees and you wanna attract the best talent in the world, remember that power comes from influence, not control." "If you think they need to do what you said because you're their boss, you've already lost, and it's a matter of time till it doesn't work out. If they're okay with it... they're not the right employee for you, and you're not the right boss for them. There's no chance you're getting the best out of them." Adam Neumann w/ Steven Bartlett

Adam Neumann on why top-down management fails with great talent: "Top to bottom means you think because someone reports in to you, they have to do what you say." "But it's not true. This is not a dictatorship. They have free will." "If you hired someone, they're really talented, they'll go work elsewhere. The more talented they are, the more the top to bottom does not work. They won't be willing to do it. They shouldn't." "Great talent is not willing to be managed like this." "If you're gonna manage these employees and you wanna attract the best talent in the world, remember that power comes from influence, not control." "If you think they need to do what you said because you're their boss, you've already lost, and it's a matter of time till it doesn't work out. If they're okay with it... they're not the right employee for you, and you're not the right boss for them. There's no chance you're getting the best out of them." Adam Neumann w/ Steven Bartlett

a16z

920,815 просмотров • 7 дней назад

Threadguy breaks down the recursive death spiral that could unwind Strategy "I don't fully understand the alchemy in the Strategy ecosystem, but here's what I do know. The only way you get Stretch back to peg, if it doesn't just trade there, is you raise the yield. It's at 11.5% and clearly that's not enough, so he has to push it to 12, 13, 14, 15." "But to pay a bigger dividend you have to raise more cash, which means issuing more MSTR and diluting shareholders, and this whole time Bitcoin has to go up to justify the MNAV. If it doesn't, demand for Stretch drops, so you raise the yield again, dilute again, MSTR goes down again, MNAV gets hurt again. It just eats itself." "I'm not calling the death of anything, people way smarter than me like it. But I'm not touching this thing with a 10 foot pole. For 11%? You're out of your mind."

Threadguy breaks down the recursive death spiral that could unwind Strategy "I don't fully understand the alchemy in the Strategy ecosystem, but here's what I do know. The only way you get Stretch back to peg, if it doesn't just trade there, is you raise the yield. It's at 11.5% and clearly that's not enough, so he has to push it to 12, 13, 14, 15." "But to pay a bigger dividend you have to raise more cash, which means issuing more MSTR and diluting shareholders, and this whole time Bitcoin has to go up to justify the MNAV. If it doesn't, demand for Stretch drops, so you raise the yield again, dilute again, MSTR goes down again, MNAV gets hurt again. It just eats itself." "I'm not calling the death of anything, people way smarter than me like it. But I'm not touching this thing with a 10 foot pole. For 11%? You're out of your mind."

Kai

15,135 просмотров • 3 месяцев назад

“Be the chairman of the committee, and you don't know how to use the constitution or your power, you don't need to bring it to plenary. All you simply do is let us know that you don't know what to do, and we will change you and give it to another senator who knows how to you.” “The parliament, in law, has the power to turn a man into a woman and a woman into a man,” stated Senate President Godswill Akpabio, who vowed to remove senators from chairing senate committees if they do not know how to use their authority to summon ministers, heads of agencies, and contractors.

“Be the chairman of the committee, and you don't know how to use the constitution or your power, you don't need to bring it to plenary. All you simply do is let us know that you don't know what to do, and we will change you and give it to another senator who knows how to you.” “The parliament, in law, has the power to turn a man into a woman and a woman into a man,” stated Senate President Godswill Akpabio, who vowed to remove senators from chairing senate committees if they do not know how to use their authority to summon ministers, heads of agencies, and contractors.

Imran Muhammad

75,860 просмотров • 1 год назад

OpenAI's S2S preview is polished but it still thinks in steps. Speech → text → model → text → speech. That's not how humans converse. Introducing Hydra. A native speech-to-speech model that doesn't wait for turn-taking, doesn't flatten emotion into text, and doesn't break when you interrupt it mid-sentence. Hydra reasons asynchronously, speaks and listens simultaneously, and preserves emotion because it never leaves the audio domain. It's still in beta, but the shift is obvious. If you want early access, the link is in the comments. Here's a preview of what that looks like -

OpenAI's S2S preview is polished but it still thinks in steps. Speech → text → model → text → speech. That's not how humans converse. Introducing Hydra. A native speech-to-speech model that doesn't wait for turn-taking, doesn't flatten emotion into text, and doesn't break when you interrupt it mid-sentence. Hydra reasons asynchronously, speaks and listens simultaneously, and preserves emotion because it never leaves the audio domain. It's still in beta, but the shift is obvious. If you want early access, the link is in the comments. Here's a preview of what that looks like -

Sudarshan Kamath

329,434 просмотров • 7 месяцев назад