Short on time and hungry for gains? Here's the blueprint: 1. Training each muscle group once per week can produce similar strength gains as higher training frequencies if weekly volume (sets x reps x load) is equated. 2. Performing as little as 1 set per muscle group 2-3 times

If you want a hard life, always go in for the easy, fast, and free. If you want an easy life, mostly pursue the hard, slow, and costly. In the end, the most difficult ways to do things often turn out to be the easiest because they're the only ways that actually work.

I've never met anyone who started lifting weights in their 50s or 60s who didn't wish they'd started in their 30s or 40s.

“If an athlete runs with intention at max velocity as frequently as they can at least once a week with proper rest periods, they will get faster. Speed can be taught, but it has to be specific to see a gradual increase in max velocity.” ~Les Spellman

Refusing to re-rack your weights is like refusing to pick up your dog's poop.

"Success consists of going from failure to failure without loss of enthusiasm." –Winston Churchill

Strength training becomes even more important as we age. Why? It helps maintain muscle mass, bone density and improve your overall quality of life.

You don’t need Power Cleans to become explosive I took them out years ago and our program only got better Here's a free guide on why and how to train power without Cleans To get it: 1. Retweet this 2. Reply “POWER” below 3. Follow me I'll DM it to you DMs must be open

SF On This Day—5-22-2018 Creatine: Not Just for Muscle "Alongside its clear and replicated performance benefits, there is also the potential that creatine can act to support recovery from exercise." 📈 Craig Pickering on the range of benefits of #Creatine simplifaster.com/articles/creat…

"When kids get faster, they feel more efficient & comfortable at game speed. The game slows down as you get faster, allowing you to execute skills that define a good football player." ⚡️ Tony Holler breaks down core foundations of "Sprint-Based Football" ⤵️ simplifaster.com/articles/sprin…

If a sport coach tells you to quit another sport to invest more time into one… RUN This coach doesn’t want the best for you. They are selfishly focusing on a short term benefit to themselves for long term detriment to you.

It doesn’t matter if you are a man or a woman. It doesn’t matter if you are young or old. The rules to fat loss are the same. You need to; - stay hydrated - lift some weights - get those steps in - sleep 7+ hours a night - consume ample protein - be in a calorie deficit daily

Confidence is being comfortable with uncertainty and discomfort. Surrender to the results. Let it rip.

How someone cares for themselves tells you a lot about how they care for everyone else in their life.

If you want to train with some of the fittest, healthiest, and most consistent people in your gym, start going between 5 and 6 AM.

🚨PARENTS🚨 DO NOT STOP SPEED TRAINING! Too often kids stop once they get to HS. It needs to continue as long as they play sports. Weight room is important, but speed is a factor that gets you in the club and keeps you there for a LONG time. DONT STOP

Once you've been shredded, anything else will always feel too fat. You've been warned.