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TRY THIS: Stack 100 squats immediately after running. It’s a simple way to build stronger, bigger legs. Training while fatigued boosts endurance and mental toughness. Pro tip: Go at a cadence of 20 squats per minute for 5 minutes. Your legs are already warm, so those reps hit

Jimmy Drew

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17,029 Aufrufe • vor 6 Monaten •via X (Twitter)

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Better than fast walking, better than running—it’s foot stepping. After meals, practice 5 minutes (about 60 reps) to build stronger muscles and make your legs lighter and faster. Will you try it today?

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No time for long workouts? Here’s how to build muscle FAST in just 3–4 sessions a week 1️⃣ Go hard, not long . 40 minutes of focused lifting beats 2 hours of lazy reps 2️⃣ Prioritize compound lifts (squats, deadlifts, rows, presses) 3️⃣ Shorten your rest (45–60 sec) to boost growth and testosterone 4️⃣ Use smart intensity: supersets, drop sets, rest-pause 5️⃣ Eat before & after training (carbs + protein = power + recovery) 6️⃣ Recover like a pro: dial in your sleep, hydration, mobility, and stress Muscle isn’t built by doing more. It’s built by doing it right. Save time. Train smart. Grow fast.

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How gymrats try and fail to build bigger arms: - 12-20 reps - under 60 second rests - dropsets and supersets - 6 different angles - one savage arm day, then a week too fried to train them again What actually grows them: - 4-6 heavy reps - 3 to 5 minutes rest - two hard sets, no finishers - a bit of direct work, most days - hit them fresh, hit them often The dedicated arm day was the thing holding your arms back the whole time.

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✅ 5-minute warmup on the CLMBR at resistance 11 Then I complete 10 rounds of: • 30-second sprint on the CLMBR (starting at resistance 1 and increasing the resistance each round) • Hop off and do 10 squats The 30-second sprints at the lower resistance allow me to take longer, faster strides and really push my pace. After all 10 rounds are complete, I finish with a 5-minute cooldown. That gives me: 🔥 10 sprint intervals 🔥 100 squats 🔥 Cardio + endurance + lower-body work all in one workout And yes...I'm tired afterward. 😂 But that's the point. Challenging myself, staying consistent, and getting a little better every day. Day 1 ✅ #CLMBWithMe #FitnessJourney #ConsistencyOverPerfection #ChallengeYourself

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One of the best ways to improve your balance? Get stronger. Balance isn’t just about standing on one leg. When you trip, stumble, or step off a curb awkwardly, your muscles have to react quickly enough to keep you upright. That’s where strength training comes in. Exercises like lunges, step-ups, split squats, and single-leg deadlifts challenge strength + stability + coordination at the same time. And this becomes increasingly important with age: r Resistance training can improve balance and physical function in older adults and may help reduce fall risk when iyou include it in a well-designed exercise program. Try adding 1–2 unilateral exercises to your strength workouts. Strong legs are your emergency balance system. #StrengthTraining#BalanceTraining

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Kristie Leong M.D.

13,286 Aufrufe • vor 22 Tagen

Strength work for Leadville 100 💪 Over the years, I have felt judged by the research--my strength routines were limited to a few minutes at a time, while everyone was screaming at me from their Abstracts that I needed to do way more. I noticed two big problems whenever I committed to more resistance training: 1. I'd carry around soreness even after the initial adaptation window, likely corresponding to high CK levels and some background inflammation. Either way, it would reduce running economy on subsequent running training days, and every training day counts. Split squats are the ultimate offender--an exercise that I know I should be doing, but I can't without feeling like Forrest Gump after he was shot in the butt. 2. I just wouldn't do it. Oops. With lots of guessing and testing, I developed this routine, which I'd do after my easy run on Sunday (before a Monday rest day), and sometimes after my workout on Wednesday (if I felt like it): 1. Three Minute Mountain Legs, working up to 100 single-leg step-ups (I think step-ups in particular are a magic exercise for running uphill. But remember, magic is not equal to science): 2. Back squats, 2 sets of 10 (135 pounds for me, which I make look like 800 pounds in this video. The 17-year old me who played football would laugh so hard) 3. Back extensions, 2 sets of 30, engaging glutes and hamstrings 4. Single-leg calf raises, 1 set of 100 on each leg, with a 35 pound dumbbell 5. Every day, I do the 2-minute Core Snack routine 1-3 times. My core strength is one of my best attributes for ultras, and I can do the Core Snack with our toddler Leo. I also do daily band work before running (bandz a make me dance): That's it! I also foam roll and stretch daily (don't tell the researchers, but I am a tight boi and as soon as I stop stretching, I get hurt). The lesson is not to do this particular routine, but that strength training for runners can be based on individual needs. And I personally think that routines should be short and efficient for both performance (limiting breakdown) and adherence (limiting me from being a lazy little punk). Find what works for you, do it 1-2 times per week year round (on top of some daily supportive work), and don't feel the need to pursue progressive overload. It's not about getting stronger and stronger (unless you're into that sort of thing for its own sake, which I think will sacrifice some running growth). It's about supporting performance and health 🧡

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David Roche

66,419 Aufrufe • vor 2 Jahren

A recent post circulating from Andrew Huberman claims that low reps don’t build muscle and that high reps are necessary for muscle growth. However, this doesn’t align with the data I’ve studied. At the core of muscle building is the principle of overload and pushing your muscles close to failure. It’s often said you should leave about one rep “in the tank” — though this can be tricky to gauge. In my training routine, I start with warm-ups, then perform 1-2 intense sets before moving on. Each muscle group is worked 2-3 times per week. Now, consider this: can doing 12-20 half-hearted reps truly build more muscle than a few well-executed, heavy sets? The answer is clear—quality and intensity triumph over mere quantity. Support this page by shopping at Tiger Fitness !

A recent post circulating from Andrew Huberman claims that low reps don’t build muscle and that high reps are necessary for muscle growth. However, this doesn’t align with the data I’ve studied. At the core of muscle building is the principle of overload and pushing your muscles close to failure. It’s often said you should leave about one rep “in the tank” — though this can be tricky to gauge. In my training routine, I start with warm-ups, then perform 1-2 intense sets before moving on. Each muscle group is worked 2-3 times per week. Now, consider this: can doing 12-20 half-hearted reps truly build more muscle than a few well-executed, heavy sets? The answer is clear—quality and intensity triumph over mere quantity. Support this page by shopping at Tiger Fitness !

Marc Lobliner - IFBB Pro

101,467 Aufrufe • vor 2 Jahren

Leg curls go first in the session. Not last, not as a finisher, not squeezed in if there is time. The knee is held together by an argument between two muscles. The quads pull the shin forwards, the hamstrings pull it back, and when those two are anywhere near matched the joint tracks properly and the load goes where it should. Now look at how the average leg day is arranged. Squats, presses and extensions while you are fresh, hammering the quads. Then curls at the end, two half-hearted sets, done in a state where you could not produce real force if you tried. Run that for a few years and it stops being an argument. One side has been training. The other has been turning up late. Put the curls at the front and you fix both halves at once. The hamstrings arrive at your heavy squats already switched on, which is the cheapest knee insurance in the building. And they finally get trained fresh, so they actually progress instead of living off the scraps. Four to six reps, heavy, two sets, then go and squat. If your knees already complain, start here. If they don't, this is how they stay that way.

Leg curls go first in the session. Not last, not as a finisher, not squeezed in if there is time. The knee is held together by an argument between two muscles. The quads pull the shin forwards, the hamstrings pull it back, and when those two are anywhere near matched the joint tracks properly and the load goes where it should. Now look at how the average leg day is arranged. Squats, presses and extensions while you are fresh, hammering the quads. Then curls at the end, two half-hearted sets, done in a state where you could not produce real force if you tried. Run that for a few years and it stops being an argument. One side has been training. The other has been turning up late. Put the curls at the front and you fix both halves at once. The hamstrings arrive at your heavy squats already switched on, which is the cheapest knee insurance in the building. And they finally get trained fresh, so they actually progress instead of living off the scraps. Four to six reps, heavy, two sets, then go and squat. If your knees already complain, start here. If they don't, this is how they stay that way.

Sama Hoole

30,931 Aufrufe • vor 1 Monat

People say running is bad and that it makes you look old and wastes away your muscle People are dumb That only happens if you run for to long at to high of a heart rate If you run at 130-140 beats per minute with a smile on your face it’s actually some of the best therapy there is If you are running and you can’t smile and it looks like you are in agony and can’t hold a pleasant conversation you are doing it wrong and that’s what will cause you to look old and frail This is called “the sweet spot” folks and it can be used for way more than just running

People say running is bad and that it makes you look old and wastes away your muscle People are dumb That only happens if you run for to long at to high of a heart rate If you run at 130-140 beats per minute with a smile on your face it’s actually some of the best therapy there is If you are running and you can’t smile and it looks like you are in agony and can’t hold a pleasant conversation you are doing it wrong and that’s what will cause you to look old and frail This is called “the sweet spot” folks and it can be used for way more than just running

Thor Torrens

19,510 Aufrufe • vor 6 Monaten

When I first started lifting weights I struggled to hit 135 on squats for 10 reps. Yes, I was that much of a chicken shit. I weighed 205 and I was pretty lean because I had been riding the exercise bike for 2-1/2 hours a day 5 days a week and doing keto for like a year prior to that. Now, after 2 years of dedicated training 4 days a week, I can now squat 540. That’s an official number at a meet. So thing is…fitness is a journey. My goal is to be squatting 600 by November. We will see. Getting there is half the fun! Enjoy the process!

When I first started lifting weights I struggled to hit 135 on squats for 10 reps. Yes, I was that much of a chicken shit. I weighed 205 and I was pretty lean because I had been riding the exercise bike for 2-1/2 hours a day 5 days a week and doing keto for like a year prior to that. Now, after 2 years of dedicated training 4 days a week, I can now squat 540. That’s an official number at a meet. So thing is…fitness is a journey. My goal is to be squatting 600 by November. We will see. Getting there is half the fun! Enjoy the process!

Iraqveteran8888

22,278 Aufrufe • vor 1 Jahr

8-12 reps per set is for hypertrophy That’s the pump fake everyone feel for. Shame on the “industry” The primary driver of hypertrophy is mechanical tension. They say the reps near failure matter most, but they never say why. Reps near failure matter most because they recruit your bigger stronger type II muscle fibers which is needed for hypertrophy In a set of 8-12, towards the end, your smaller weaker type I fibers start to fatigue forcing your body to recruit those type II fibers What they don’t tell you is you can optimize both mechanical tension and motor recruitment simply by lifting heavier weights for less reps per set. Adding weight you start the set near failure and recruit those type II fibers from the first rep. You avoid the junk volume 3x10 is not 3x10. It’s 30 reps. 10x3 is also 30 reps. Except you’re using MUCH more weight and most if not all reps are near failure. Oh and by the way, the nature of lifting heavier weights you also get much stronger than only doing 3x10. You say the studies show that you high and low rep ranges produce “similar” hypertrophy??? No, those studies are very misleading

8-12 reps per set is for hypertrophy That’s the pump fake everyone feel for. Shame on the “industry” The primary driver of hypertrophy is mechanical tension. They say the reps near failure matter most, but they never say why. Reps near failure matter most because they recruit your bigger stronger type II muscle fibers which is needed for hypertrophy In a set of 8-12, towards the end, your smaller weaker type I fibers start to fatigue forcing your body to recruit those type II fibers What they don’t tell you is you can optimize both mechanical tension and motor recruitment simply by lifting heavier weights for less reps per set. Adding weight you start the set near failure and recruit those type II fibers from the first rep. You avoid the junk volume 3x10 is not 3x10. It’s 30 reps. 10x3 is also 30 reps. Except you’re using MUCH more weight and most if not all reps are near failure. Oh and by the way, the nature of lifting heavier weights you also get much stronger than only doing 3x10. You say the studies show that you high and low rep ranges produce “similar” hypertrophy??? No, those studies are very misleading

Official Strength Debates

52,398 Aufrufe • vor 5 Monaten

LEG EXTENSIONS BEFORE SQUATS Here’s why: If you do your set(s) of Hack Squats BEFORE you do your set(s) of Leg Extensions, you will see a pretty large decline in your output on Leg Extensions….it might be something like 20-25% less than what you could do fresh On the contrary, if you do your set(s) of Leg Extensions BEFORE you do your set(s) of Hack Squats, you will NOT see nearly as large a decline in Hack Squat performance comparatively….the decline in Hack Squat performance may only be 5-10% less than what you could do fresh This is mostly due to the resistance profile/overall demands of each exercise and it’s the main reason I often program Leg Extensions before any sort of Squat pattern on Lower days in my training plans A subtle but GOATED fatigue management play! (Btw…you can easily verify this for yourself by A/B testing it)

Dean Turner

103,041 Aufrufe • vor 3 Monaten

Power Rows 🚂 Underrated exercise to help blow up your deadlift and make your back jacked AF. Here’s me hitting 315×8- focusing on being as explosive as possible. I’ll typically do these as a secondary exercise on deadlift days, after my main deadlift and hip hinge work. These are featured in a lot of my Powertrain programs, and they’re a huge part of how I build strength AND size in the posterior chain. ☑️Pro tip: Cue “chest down” when you drive your elbows back to initiate the row- this keeps your torso in a good position and takes your legs mostly out of the lift

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Jeromy Bryk- Strength and Physique Coach

19,642 Aufrufe • vor 10 Monaten

im selling peptides without ever showing my face the ad above took 14 minutes and cost $0.42 no creator. no studio. no shoot day. ai ugc just hit the realism layer where nobody clocks it the peptide market is doing $71 billion a year (bigger than the entire ai industry combined) the LTV is $2-4k per customer for 7 to 14 years that math lets brands pay you 5x what every other vertical pays ai ugc campaigns running on AffiliateNetwork.com are paying $2-3 per 1000 views right now and theres barely any supply drop "stack" and ill dm you the realism stack im running this week (must follow so i can dm)

im selling peptides without ever showing my face the ad above took 14 minutes and cost $0.42 no creator. no studio. no shoot day. ai ugc just hit the realism layer where nobody clocks it the peptide market is doing $71 billion a year (bigger than the entire ai industry combined) the LTV is $2-4k per customer for 7 to 14 years that math lets brands pay you 5x what every other vertical pays ai ugc campaigns running on AffiliateNetwork.com are paying $2-3 per 1000 views right now and theres barely any supply drop "stack" and ill dm you the realism stack im running this week (must follow so i can dm)

Sam

37,155 Aufrufe • vor 4 Monaten

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68,537 Aufrufe • vor 2 Jahren