At age 20, I was studying exercise science while in the worst shape of my life. This is when I decided to make a change. After 6 years of putting the theory into practice I’m in my best shape to date. Now I help others do the same. Here, I post the about lessons I’ve learned

Which deadlift is best for athletes?

@SamaHoole This is a baseless claim. A compelling body of research shows similar whole muscle hypertrophy is achieved across a wide spectrum of loading ranges - up to 30+ repetitions - provided sets are taken close to failure

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Back Squats 5-5-5 For Time 20-18-16-14-12-10-8-6-4-2 DB Snatch Single DB Lunges

Why you should learn to do pull ups. Exhibit A:

Consistency in the gym is the most important metric for health. You're better off doing multiple easier workouts weekly than one hard workout, then taking a week off.

Very interesting both from the prospective of health and aesthetics https://t.co/cQTsy337Hu @drmikeisraetel

1) Hydration is key for performance and everyday life. In a recent episode of the @BarbellShrugged podcast, @DrAndyGalpin shared some great insights on optimizing hydration. Here are the key takeaways:

Burpees are an underrated exercise

Hypertrophy is simple: - Lift to failure - Lift often If your not making gains your not trying hard enough.

Performance isn’t a wish. Performance is an outcome from the preparation applied over weeks, months and years.

Your goals dictate your training strategy

Sit-ups are a great way to ruin your back

We are what we repeatedly do everyday

Targeting hypertrophy is hard to miss, but doing it efficiently is a different story.

Performance training is whole body training. Not doing so creates weaknesses waiting to be exposed.

The Science Behind Long-Distance Running performance is reliant on 3 critical variables: 1) VO2 max 2) VO2 fractional utilization 3) Running Economy

Sure you might be flexible but hows your mobility?

How you invest your time and money determines your future. Be wasteful with either and future will be tough.

Anything actually worth doing is hard