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Your workout should not take 2 hours. If it does, you're either: A) Doing too many sets (diminishing returns after 12 per session) B) Socialising more than training C) Both Effective training is: 5-6 exercises, 2 working sets each, genuine intensity, 45-60 minutes total. If you need more time... show more

Sama Hoole

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120,472 просмотров • 9 месяцев назад •via X (Twitter)

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If the weight, reps, or sets aren't increasing over time, you're not training. You're exercising. Training has direction. Exercise is just movement. "But I'm working really hard!" Working hard at the same load you used 6 months ago isn't training. It's maintenance. Your body adapts to stimulus. Once adapted, there's no reason to grow further. You must provide novel stimulus: - More weight - More reps at same weight - More sets (carefully) - Better form at same load Something must improve or you're spinning your wheels. "I can't always progress!" Then you're doing too much volume or training too frequently relative to your recovery capacity. You should be able to progress something every 2-3 weeks at minimum. If you're stuck: - Reduce volume to increase recovery - Focus on one lift to prioritise - Check if you're actually eating enough You can't build muscle without building strength over time. The two are correlated at the individual level. If your lifts aren't going up over months, neither is your muscle mass. Track everything. Compare to last month. Progress or adjust. Training without progression is just going to the gym.

If the weight, reps, or sets aren't increasing over time, you're not training. You're exercising. Training has direction. Exercise is just movement. "But I'm working really hard!" Working hard at the same load you used 6 months ago isn't training. It's maintenance. Your body adapts to stimulus. Once adapted, there's no reason to grow further. You must provide novel stimulus: - More weight - More reps at same weight - More sets (carefully) - Better form at same load Something must improve or you're spinning your wheels. "I can't always progress!" Then you're doing too much volume or training too frequently relative to your recovery capacity. You should be able to progress something every 2-3 weeks at minimum. If you're stuck: - Reduce volume to increase recovery - Focus on one lift to prioritise - Check if you're actually eating enough You can't build muscle without building strength over time. The two are correlated at the individual level. If your lifts aren't going up over months, neither is your muscle mass. Track everything. Compare to last month. Progress or adjust. Training without progression is just going to the gym.

Sama Hoole

16,049 просмотров • 7 месяцев назад

Red flags that someone doesn't understand hypertrophy: "You need to feel the burn" "It's not about the weight. It's about the mind-muscle connection" "Pump equals growth" "Rest 60 seconds max" "You don't need to track your lifts" "Add more sets if you're not growing" "Train abs daily" Run. Fast.

Red flags that someone doesn't understand hypertrophy: "You need to feel the burn" "It's not about the weight. It's about the mind-muscle connection" "Pump equals growth" "Rest 60 seconds max" "You don't need to track your lifts" "Add more sets if you're not growing" "Train abs daily" Run. Fast.

Sama Hoole

124,042 просмотров • 8 месяцев назад

Soreness is the ultimate indicator of growth. If you're not hobbling around for 3 days after leg day, you didn't train hard enough. This is why you should do 8 sets of walking lunges, 6 sets of leg extensions, 5 sets of leg press, and finish with 100 bodyweight squats. The crippling DOMS that prevents you from training legs again for a week is proof of optimal stimulus. Never mind that muscle damage is an inhibitor of growth, not a driver. Never mind that you can build muscle without soreness by training frequently enough that your body adapts. Never mind that the lads who are never sore are training more frequently and growing faster. You can barely walk. That's the real metric.

Soreness is the ultimate indicator of growth. If you're not hobbling around for 3 days after leg day, you didn't train hard enough. This is why you should do 8 sets of walking lunges, 6 sets of leg extensions, 5 sets of leg press, and finish with 100 bodyweight squats. The crippling DOMS that prevents you from training legs again for a week is proof of optimal stimulus. Never mind that muscle damage is an inhibitor of growth, not a driver. Never mind that you can build muscle without soreness by training frequently enough that your body adapts. Never mind that the lads who are never sore are training more frequently and growing faster. You can barely walk. That's the real metric.

Sama Hoole

49,388 просмотров • 8 месяцев назад

The history of bodybuilding is people doing 6-8 reps. Then supplement companies needed to sell more product. So they convinced everyone that "time under tension" and "the pump" were magic. Now you've got people doing 30-rep sets, buying intra-workout carbs and amino acids. Mission accomplished. You're training wrong and buying solutions to problems that don't exist.

The history of bodybuilding is people doing 6-8 reps. Then supplement companies needed to sell more product. So they convinced everyone that "time under tension" and "the pump" were magic. Now you've got people doing 30-rep sets, buying intra-workout carbs and amino acids. Mission accomplished. You're training wrong and buying solutions to problems that don't exist.

Sama Hoole

96,174 просмотров • 9 месяцев назад

You probably think you need to do more cardio. Longer workouts. More miles. More suffering. But what if you just made the walk you're already taking a little more challenging? I've been a big fan of weighted vests for years because they're simple. You put one on, go for a walk, and suddenly your body has to do more work without you spending any more time exercising. The data is pretty impressive and one of the biggest mistakes I see people make is thinking health has to be extreme to be effective. Most of the time, the answer is taking something you're already doing and making it a little better. A weighted vest is a great example of that. Just walk.

You probably think you need to do more cardio. Longer workouts. More miles. More suffering. But what if you just made the walk you're already taking a little more challenging? I've been a big fan of weighted vests for years because they're simple. You put one on, go for a walk, and suddenly your body has to do more work without you spending any more time exercising. The data is pretty impressive and one of the biggest mistakes I see people make is thinking health has to be extreme to be effective. Most of the time, the answer is taking something you're already doing and making it a little better. A weighted vest is a great example of that. Just walk.

Gary Brecka

30,044 просмотров • 2 месяцев назад

The primary reason most people cannot fathom resting 3+ minutes between sets is b/c most people have never even come within 5 reps of taking a rep this hard “I’m ready after 60-90 seconds, bro…I never need more than that” If I was leaving 5+ reps in reserve…I would be too!

The primary reason most people cannot fathom resting 3+ minutes between sets is b/c most people have never even come within 5 reps of taking a rep this hard “I’m ready after 60-90 seconds, bro…I never need more than that” If I was leaving 5+ reps in reserve…I would be too!

Dean Turner

173,838 просмотров • 10 дней назад

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.

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.

Sandy Biohacker

69,092 просмотров • 1 год назад

A modified BHB to 3B in a sac situation. Many RHH feel more comfortable in this position than pivoting their hips & squaring up to the pitcher. 1) You can delay your turn & get out of the box faster giving you a chance to be safe at 1B if the third baseman is tentative. 2) It sets the angle of the bat more efficiently.

A modified BHB to 3B in a sac situation. Many RHH feel more comfortable in this position than pivoting their hips & squaring up to the pitcher. 1) You can delay your turn & get out of the box faster giving you a chance to be safe at 1B if the third baseman is tentative. 2) It sets the angle of the bat more efficiently.

Jerry Weinstein

12,626 просмотров • 11 месяцев назад

You do not need to be in the gym six days a week. Doing so will reward you with worse progress, not more. Here's why: Fatigue accumulates. Not just from session to session. From week to week. From month to month. The hard leg session on Monday leaves a tax that has not been fully paid by the time you're back under a bar on Tuesday. Multiply that across six sessions and you are walking into every workout pre-fatigued. The first casualty is your high threshold motor units. The fibres with the most growth potential. The ones recruited only when the muscle is fresh enough to call on them with real load. Train under accumulated fatigue and those fibres never get touched. You're left stimulating the lower threshold fibres you maxed out years ago. Two rest days a week should be the bare minimum for anyone training hard. Three is better. Four sessions of about an hour each is not the maintenance protocol the high-volume crowd will tell you it is. It is the optimal dose for a natural lifter who wants to actually grow. Four hours of lifting a week. Four. That's it. The best physiques in your gym are almost always built on less work than the worst. The volume bros sweat five hours a week for a body the four-hour man built while still having time to read a book. More is not the answer. Recovered is.

You do not need to be in the gym six days a week. Doing so will reward you with worse progress, not more. Here's why: Fatigue accumulates. Not just from session to session. From week to week. From month to month. The hard leg session on Monday leaves a tax that has not been fully paid by the time you're back under a bar on Tuesday. Multiply that across six sessions and you are walking into every workout pre-fatigued. The first casualty is your high threshold motor units. The fibres with the most growth potential. The ones recruited only when the muscle is fresh enough to call on them with real load. Train under accumulated fatigue and those fibres never get touched. You're left stimulating the lower threshold fibres you maxed out years ago. Two rest days a week should be the bare minimum for anyone training hard. Three is better. Four sessions of about an hour each is not the maintenance protocol the high-volume crowd will tell you it is. It is the optimal dose for a natural lifter who wants to actually grow. Four hours of lifting a week. Four. That's it. The best physiques in your gym are almost always built on less work than the worst. The volume bros sweat five hours a week for a body the four-hour man built while still having time to read a book. More is not the answer. Recovered is.

Sama Hoole

147,964 просмотров • 2 месяцев назад

No fancy exercises. No complicated split. No secret formula. Just showing up consistently. People think progress comes from doing more. But most of the time it comes from not stopping. The hard part was never the workout. It was staying disciplined when life get messy. Years of simple training looks boring on camera. But that is exactly works.

No fancy exercises. No complicated split. No secret formula. Just showing up consistently. People think progress comes from doing more. But most of the time it comes from not stopping. The hard part was never the workout. It was staying disciplined when life get messy. Years of simple training looks boring on camera. But that is exactly works.

Zee

46,174 просмотров • 3 месяцев назад

Your investment portfolio needs muscle I used to think strength peaks around age 30. For 99.9999% of people, that’s nonsense. The only strength that truly peaks early is for world champions. Everyone below that level can keep getting stronger for their entire life. Between 40 and 60, you lose about 1% muscle mass and 1% strength per year if you do nothing. But if you train, you can more than make up for that 1%. After 60, the decline accelerates. That does not mean you cannot train it back. Just look at the 70 plus world records. Those athletes are all far stronger than me. I’m 44 now and I just set a new PR: 3 sets of 6 reps strict press at 80 kg (176 lbs), with two minutes of rest between sets. This helps my investing more than you’d think. Muscle absorbs glucose. More muscle means lower blood sugar. Aging without training slowly pushes blood sugar up, which increases the risk of all kinds of diseases. A fit body is a fit mind.

Your investment portfolio needs muscle I used to think strength peaks around age 30. For 99.9999% of people, that’s nonsense. The only strength that truly peaks early is for world champions. Everyone below that level can keep getting stronger for their entire life. Between 40 and 60, you lose about 1% muscle mass and 1% strength per year if you do nothing. But if you train, you can more than make up for that 1%. After 60, the decline accelerates. That does not mean you cannot train it back. Just look at the 70 plus world records. Those athletes are all far stronger than me. I’m 44 now and I just set a new PR: 3 sets of 6 reps strict press at 80 kg (176 lbs), with two minutes of rest between sets. This helps my investing more than you’d think. Muscle absorbs glucose. More muscle means lower blood sugar. Aging without training slowly pushes blood sugar up, which increases the risk of all kinds of diseases. A fit body is a fit mind.

Karel Mercx

33,083 просмотров • 5 месяцев назад

🚨 quantum entanglement isn’t “instant”… and it’s not limited by light speed either? Both ideas might be wrong. In a τ-field view: Entangled particles aren’t communicating across space… They’re the same time structure. A single knot in time… stretched across locations. So when one changes the other doesn’t receive a signal. It updates because it was never separate. The “delay” we’re starting to measure? That’s not transmission… It’s the time field rebalancing itself. Entanglement isn’t faster than light. It’s deeper than space. What if distance is irrelevant… because connection exists in time geometry, not space? Follow me for more deep insights

🚨 quantum entanglement isn’t “instant”… and it’s not limited by light speed either? Both ideas might be wrong. In a τ-field view: Entangled particles aren’t communicating across space… They’re the same time structure. A single knot in time… stretched across locations. So when one changes the other doesn’t receive a signal. It updates because it was never separate. The “delay” we’re starting to measure? That’s not transmission… It’s the time field rebalancing itself. Entanglement isn’t faster than light. It’s deeper than space. What if distance is irrelevant… because connection exists in time geometry, not space? Follow me for more deep insights

TheNewPhysics

47,547 просмотров • 4 месяцев назад

Coaches HATE TO SEE IT. Athletes get visibly uncomfortable. It takes maturity to handle it correctly. It's the REST INTERVAL. Too often we conflate activity with achievement. But when we're training for real speed, real power, or real strength? The session should be a lot more standing around than working. Because the prescribed work is to go at 100% - and that takes recovery time. So rest when the training rx demands it.

Coaches HATE TO SEE IT. Athletes get visibly uncomfortable. It takes maturity to handle it correctly. It's the REST INTERVAL. Too often we conflate activity with achievement. But when we're training for real speed, real power, or real strength? The session should be a lot more standing around than working. Because the prescribed work is to go at 100% - and that takes recovery time. So rest when the training rx demands it.

Missy Mitchell-McBeth

36,087 просмотров • 3 месяцев назад

Things that feel like training and are not: - Sweating - Being out of breath - The pump - Muscle soreness the next day - A high heart rate - Leaving the gym dizzy - Lying on the bench between sets staring at the ceiling Things that are training: - Lifting more weight than you did last time, or the same weight for one extra rep, with the same form, and walking out of the building roughly the same colour you walked in You will, over time, learn to spot the difference. Most people do not.

Things that feel like training and are not: - Sweating - Being out of breath - The pump - Muscle soreness the next day - A high heart rate - Leaving the gym dizzy - Lying on the bench between sets staring at the ceiling Things that are training: - Lifting more weight than you did last time, or the same weight for one extra rep, with the same form, and walking out of the building roughly the same colour you walked in You will, over time, learn to spot the difference. Most people do not.

Sama Hoole

21,428 просмотров • 3 месяцев назад

You can only grow through the training that you can recover from.⠀⠀⠀ ⠀⠀⠀ High reps add undue levels of fatigue, thereby impairing recovery, while offering no additional benefit.⠀⠀⠀ ⠀⠀⠀ Because anything outside the last 4-5 reps from failure does not stimulate growth, and is therefore superfluous.⠀⠀⠀ ⠀⠀⠀ An optimised hypertrophy programme has to factor in fatigue, and it has to attempt to minimise it.⠀⠀⠀ ⠀⠀⠀ That's why I recommend 4-6 reps.⠀⠀⠀ ⠀⠀⠀ It's more efficient, it maximises the stimulus to fatigue ratio, and that can be a gamechanger for people who have been stalling their progress due to impaired recovery.⠀⠀⠀ ⠀⠀⠀ This is a very easy theory to test out for yourself.⠀⠀⠀ ⠀⠀⠀ - 4-6 reps.⠀⠀⠀ - Straight sets.⠀⠀⠀ - Train close to failure.⠀⠀⠀ - Rest 3 minutes between sets.⠀⠀⠀ - Train each muscle twice per week.⠀⠀⠀ - Do 2-4 sets per muscle group per session. - Add weight whenever possible.⠀⠀ ⠀⠀⠀ Your progress will be the proof.

You can only grow through the training that you can recover from.⠀⠀⠀ ⠀⠀⠀ High reps add undue levels of fatigue, thereby impairing recovery, while offering no additional benefit.⠀⠀⠀ ⠀⠀⠀ Because anything outside the last 4-5 reps from failure does not stimulate growth, and is therefore superfluous.⠀⠀⠀ ⠀⠀⠀ An optimised hypertrophy programme has to factor in fatigue, and it has to attempt to minimise it.⠀⠀⠀ ⠀⠀⠀ That's why I recommend 4-6 reps.⠀⠀⠀ ⠀⠀⠀ It's more efficient, it maximises the stimulus to fatigue ratio, and that can be a gamechanger for people who have been stalling their progress due to impaired recovery.⠀⠀⠀ ⠀⠀⠀ This is a very easy theory to test out for yourself.⠀⠀⠀ ⠀⠀⠀ - 4-6 reps.⠀⠀⠀ - Straight sets.⠀⠀⠀ - Train close to failure.⠀⠀⠀ - Rest 3 minutes between sets.⠀⠀⠀ - Train each muscle twice per week.⠀⠀⠀ - Do 2-4 sets per muscle group per session. - Add weight whenever possible.⠀⠀ ⠀⠀⠀ Your progress will be the proof.

Sama Hoole

14,474 просмотров • 7 месяцев назад

"I tried fasted training once. I was weaker. Therefore it doesn't work." You tried it once. While carb-adapted. With zero keto-adaptation. And declared the experiment failed. That's like trying to speak French for one day, struggling, and concluding "French is impossible." The adaptation period is 2-8 weeks depending on how insulin-resistant you are. During that time: Yes, you'll be weaker. Yes, you'll feel sluggish. Yes, you'll question why you're doing this. Then suddenly: You're not. Performance returns. Then exceeds baseline. Because now you're running on stable fat oxidation instead of blood sugar crashes. You didn't give it enough time. You quit during the hard part.

"I tried fasted training once. I was weaker. Therefore it doesn't work." You tried it once. While carb-adapted. With zero keto-adaptation. And declared the experiment failed. That's like trying to speak French for one day, struggling, and concluding "French is impossible." The adaptation period is 2-8 weeks depending on how insulin-resistant you are. During that time: Yes, you'll be weaker. Yes, you'll feel sluggish. Yes, you'll question why you're doing this. Then suddenly: You're not. Performance returns. Then exceeds baseline. Because now you're running on stable fat oxidation instead of blood sugar crashes. You didn't give it enough time. You quit during the hard part.

Sama Hoole

73,260 просмотров • 8 месяцев назад

🚨 BREAKING: Gravity doesn’t actually “pull” you. That’s just how it looks. What’s really happening is deeper… Space-time isn’t empty. It behaves more like a field with structure. And when mass appears… it doesn’t just “bend space” it changes how time flows. Think of it like this: If time flows evenly → everything stays stable If time compresses → motion is forced toward that region That motion is what we call gravity. In Einstein’s model: mass curves space-time But here’s the missing piece: What is doing the curving? In my framework: Mass = a region where time is compressed Gravity = objects moving along time gradients Motion = the system trying to rebalance So you’re not being “pulled down”… You’re being carried along a flow of time. This explains something most people miss: Gravity always points one way. Because time only flows one way. And the deeper implication is wild: If gravity is just time imbalance… then controlling time flow = controlling gravity. The real question is: Are we discovering gravity… or learning how to engineer it? Follow for more this goes deeper.

🚨 BREAKING: Gravity doesn’t actually “pull” you. That’s just how it looks. What’s really happening is deeper… Space-time isn’t empty. It behaves more like a field with structure. And when mass appears… it doesn’t just “bend space” it changes how time flows. Think of it like this: If time flows evenly → everything stays stable If time compresses → motion is forced toward that region That motion is what we call gravity. In Einstein’s model: mass curves space-time But here’s the missing piece: What is doing the curving? In my framework: Mass = a region where time is compressed Gravity = objects moving along time gradients Motion = the system trying to rebalance So you’re not being “pulled down”… You’re being carried along a flow of time. This explains something most people miss: Gravity always points one way. Because time only flows one way. And the deeper implication is wild: If gravity is just time imbalance… then controlling time flow = controlling gravity. The real question is: Are we discovering gravity… or learning how to engineer it? Follow for more this goes deeper.

TheNewPhysics

21,772 просмотров • 4 месяцев назад

High reps do nothing special for muscle growth. People want them to, because high reps feel like work. But every reason given for their magic falls apart on contact. "Better pump." The pump is blood and fluid, gone within the hour. A sensation, never a stimulus. It builds nothing. "More time under tension." More time, yes, under less tension, because the weight had to be lighter. Time never drove growth. Tension does. "More metabolic stress." Never convincingly shown to build muscle alone. They infused lactate into training humans and the signal did not move. "The burn." Just metabolites pooling. It tells you the muscle is working to fuel itself, not that it is growing one bit. "More fibre recruitment." Only in the last few reps near failure. You grind fifteen reps for the handful a heavy five hands you instantly. "Kinder to the joints." Sometimes, less load per rep. But far more reps means more grinding under fatigue, and its own strain injuries. Strip it back and high reps grow muscle the same way low reps do: hard reps near failure, generating tension. They just cost far more work and fatigue to get there. Nothing special. Just longer, sweatier, and more tiring for the same result.

High reps do nothing special for muscle growth. People want them to, because high reps feel like work. But every reason given for their magic falls apart on contact. "Better pump." The pump is blood and fluid, gone within the hour. A sensation, never a stimulus. It builds nothing. "More time under tension." More time, yes, under less tension, because the weight had to be lighter. Time never drove growth. Tension does. "More metabolic stress." Never convincingly shown to build muscle alone. They infused lactate into training humans and the signal did not move. "The burn." Just metabolites pooling. It tells you the muscle is working to fuel itself, not that it is growing one bit. "More fibre recruitment." Only in the last few reps near failure. You grind fifteen reps for the handful a heavy five hands you instantly. "Kinder to the joints." Sometimes, less load per rep. But far more reps means more grinding under fatigue, and its own strain injuries. Strip it back and high reps grow muscle the same way low reps do: hard reps near failure, generating tension. They just cost far more work and fatigue to get there. Nothing special. Just longer, sweatier, and more tiring for the same result.

Sama Hoole

29,170 просмотров • 1 месяц 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.

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

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 просмотров • 2 лет назад