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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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Saturday morning coffee ☕️ thought: If you are not doing skater squats. START DOING SKATER SQUATS. This Jr. Hockey player is repping with the 100. Simple, not easy. Have athletes perform them body weight first for sets of 8-10. A easy way to practice these weekly, is to just include BW reps in your warm up. Overtime, athletes will get better and will load them up.

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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

✅ 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

🦂THEE Auntie with no kids♏️

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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 🧡

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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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

101,450 görüntüleme • 2 yıl önce

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 görüntüleme • 4 ay önce

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 görüntüleme • 1 yıl önce

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 görüntüleme • 3 ay önce

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

102,350 görüntüleme • 2 ay önce

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

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

Jeromy Bryk- Strength and Physique Coach

19,642 görüntüleme • 8 ay önce

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

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Every creator has been here: an idea in your head, no time to build it, no clean way to visualize it. So I tried something different… I opened Freepik and built the entire concept as a short video, start to finish, in one place. I wrote a simple scene, dropped in my product, and let Freepik generate a cinematic first draft. Then I refined it: better framing, smoother motion, cleaner lighting. The kind of polish you’d normally need a full editing stack for, all handled inside the same workflow. One idea. One tool. A finished video in minutes. Try it now:

Chidanand Tripathi

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Hump Day Humbler: You Can't Pour From An Empty Cup ☕️ It’s Wellness Wednesday, and the truth is, your strength is built in the recovery phase. After crushing those massive viral lifts on Monday and Tuesday, today is about checking in on form and making sure your mental health is as strong as your back. We are so focused on what we lift, we forget to check in on how we feel. Listen to your body and your mind today. Here is the balanced functional strength routine I hit this morning, focused on controlled movement and form: Pullups (Controlled Negative): 4 sets x Max Reps (Focus on slow descent to build stability). Pushups (Chest & Triceps Focus): 3 sets x 15 reps (Aim for clean form). Barbell Curls: 3 sets x 10 reps (Controlled tempo, no swinging). Starr-Gazers: What’s the one wellness habit you refuse to skip on a busy Wednesday?

Hump Day Humbler: You Can't Pour From An Empty Cup ☕️ It’s Wellness Wednesday, and the truth is, your strength is built in the recovery phase. After crushing those massive viral lifts on Monday and Tuesday, today is about checking in on form and making sure your mental health is as strong as your back. We are so focused on what we lift, we forget to check in on how we feel. Listen to your body and your mind today. Here is the balanced functional strength routine I hit this morning, focused on controlled movement and form: Pullups (Controlled Negative): 4 sets x Max Reps (Focus on slow descent to build stability). Pushups (Chest & Triceps Focus): 3 sets x 15 reps (Aim for clean form). Barbell Curls: 3 sets x 10 reps (Controlled tempo, no swinging). Starr-Gazers: What’s the one wellness habit you refuse to skip on a busy Wednesday?

Zachary Starr

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Today we’re releasing an early version of a new feature called Tip Cards. We built Tip Cards after seeing people all over the world tipping each other with Cash Links for their contributions online eg. posting good content, responding to questions, moderating group chats, and many others. Tip Cards simplify this experience by enabling every Code user to create their own personalized Tip Card and accept tips from anyone in the world. To create your Tip Card, simply connect your Twitter/X account in the Code app and your personalized Tip Card will be instantly generated for you. You can then share it as a link or get someone to scan it. (Video below of how to create your Tip Card) We’re rolling out this early version of Tip Cards to get feedback on this new payment type and test the Twitter APIs at scale. We plan to add more features to the tipping experience as we go, so your feedback is appreciated. Please try it out and let us know what you think. If you post your Tip Card and tag Code we’ll send you a tip!

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Code

68,537 görüntüleme • 2 yıl önce

So. I have just a free minute. I want to thank each and every one of you for all assistance over the past couple of days, and also for 50k followers! We continue to be in Asheville, NC doing what we can do for town. We already have a huge dinner planned tomorrow for a local shelter, and for our first responders, none of this would be possible without your help, between donating, liking, retweeting, it all helps. So thank everyone so so so much, trust me, it does not go unnoticed! We are going to be here as long as we can to try and help the good folks of North Carolina. They're going to have a very long road to recovery.

So. I have just a free minute. I want to thank each and every one of you for all assistance over the past couple of days, and also for 50k followers! We continue to be in Asheville, NC doing what we can do for town. We already have a huge dinner planned tomorrow for a local shelter, and for our first responders, none of this would be possible without your help, between donating, liking, retweeting, it all helps. So thank everyone so so so much, trust me, it does not go unnoticed! We are going to be here as long as we can to try and help the good folks of North Carolina. They're going to have a very long road to recovery.

Chris Hall

458,366 görüntüleme • 1 yıl önce

Triceps Rollbacks are a tried and true accessory movement For Bench Press strength Ive been working these back into the mix pretty heavy over the past year or so and have led to some great bench press results. ✔️Rollbacks hit all 3 heads of the triceps, developing KEY elbow extension strength for the bench press. Typically the stronger I get on these, the stronger and more explosive my bench feels as im able to load my triceps better. It’s important to remember when you perform these, that they arent a “skull crusher” - youre literally letting the weight roll back at the bottom and extending up. Try to touch the head of the DB to your delt. Bookmark this for your next bench session!

Triceps Rollbacks are a tried and true accessory movement For Bench Press strength Ive been working these back into the mix pretty heavy over the past year or so and have led to some great bench press results. ✔️Rollbacks hit all 3 heads of the triceps, developing KEY elbow extension strength for the bench press. Typically the stronger I get on these, the stronger and more explosive my bench feels as im able to load my triceps better. It’s important to remember when you perform these, that they arent a “skull crusher” - youre literally letting the weight roll back at the bottom and extending up. Try to touch the head of the DB to your delt. Bookmark this for your next bench session!

Jeromy Bryk | Strength+Physique Coach💯

277,986 görüntüleme • 8 ay önce

‼️ MUST ADD FOR PRACTICE ‼️ Olympic style 3x3 is quickly becoming one of the best 'SSGs' for overall development. It's really fast paced, and every possession is played with a ton of purpose. Players play with maximum spacing, build endurance WITH THE BALL and, if done properly, SHOT QUALITY is the games' biggest emphasis. In the Olympics 👇🏼 The analytics behind the actions they deploy are much different than standard 5 on 5, as well. Shooting 25% from 3 is the equivalent of 50% from 2 so there is a HEAVY emphasis on making and defending the 3. This means there is a ton of switching and coverage solutions/counters to switching defenses with NO TAG AT THE HOOP. The game translates BEAUTIFULLY to 5 on 5. 3x3 rules are a simple constraint to make and defend the 3 ball at a much higher level using '3 man' actions. IMO, a must add to our 5 on 5 teams. Team USA: Get | Stagger Screen 👇

‼️ MUST ADD FOR PRACTICE ‼️ Olympic style 3x3 is quickly becoming one of the best 'SSGs' for overall development. It's really fast paced, and every possession is played with a ton of purpose. Players play with maximum spacing, build endurance WITH THE BALL and, if done properly, SHOT QUALITY is the games' biggest emphasis. In the Olympics 👇🏼 The analytics behind the actions they deploy are much different than standard 5 on 5, as well. Shooting 25% from 3 is the equivalent of 50% from 2 so there is a HEAVY emphasis on making and defending the 3. This means there is a ton of switching and coverage solutions/counters to switching defenses with NO TAG AT THE HOOP. The game translates BEAUTIFULLY to 5 on 5. 3x3 rules are a simple constraint to make and defend the 3 ball at a much higher level using '3 man' actions. IMO, a must add to our 5 on 5 teams. Team USA: Get | Stagger Screen 👇

Chris Steed

34,564 görüntüleme • 1 yıl önce