Whether you want to build a few ounces of muscle or a few stones, lose a drop or two of fat or a gulp or three, gain a whisker of strength or a bushel, or better yourself in any other way for any reason, you belong in the gym. Just the way you are. Just the way you want to be.

What muscles do dips work? Chest? Triceps? A bit of both?

Get an evidence-based answer here: legion.fitness/muscles-that-d…

'Believe in yourself!'

'Believe in myself? The same person who got me into this mess?'

The paradox of self-confidence.

'Comparison is the death of joy.'

—Mark Twain

Treat your people right, or someone else will.

Want to know how to set up your diet to reach a body fat goal by a specific date? Check out this free calculator of mine: legion.fitness/weight-loss-ca…

Study: “High volumes of sedentary behaviour can have adverse physiological impacts even in the presence of large volumes of aerobic and/or resistance exercise.”

The motto, then, is to sit less and move more when not exercising.

pubmed.ncbi.nlm.nih.gov/37326297/

Whether you're squatting the bar or pile of plates, if you're in the gym, you deserve to be there. To take up space. To take up time. Anyone who tries to make you feel otherwise can choke on a rusty spoon.

Can heavy 'negative' reps help you gain muscle and strength faster or are they a waste of time and energy?

Get my evidence-based answer here: legion.fitness/mfl-ep750-x

If you trained today, I salute you. If you set a PR, I salute you. If you didn't set a PR, I salute you. If you did just one set, I salute you. If you didn't train today but trained yesterday or will train tomorrow, I salute you. Many people just talk. You're trying. Salute.

Study: 'Population-based estimates of the loss of muscle after age 60 show a loss of ~1% per year while strength loss is more rapid at ~3% per year. These rates are not, however, linear as periodic bouts of reduced physical activity and muscle disuse transiently accelerate loss…

Pain is inevitable. Suffering is optional.

Training just once or twice per week is far better than training zero times per week, and moderate but consistent training beats out intense but sporadic training in every way. So take your time if you need to.

The conventional deadlift is one of the best all-around exercises you can do, but that doesn't mean it’s perfect for everyone. Fortunately, there are quite a few variations that are just as effective and might suit you better. Learn 12 of the best here: legion.fitness/deadlift-varia…

Switching to sipping (rather than drinking or gulping) any water, beverages, etc. consumed in the hour or two preceding bedtime is an easy way to reduce wakings to pee.

Intermittent fasting isn't a universal win. It can work well for people who aren't hungry in the mornings and who enjoy eating larger meals, but not for people who like breakfast or more frequent feedings or who want to optimize muscle growth.