HYPERTROPHY MADE SIMPLE Muscle is not ‘torn down’ and built back up. Infact muscle damage could inhibit hypertrophy. Although we see an increase in Muscle Protein Synthesis following a high-volume protocol with an emphasis on eccentrics this is most likely just ‘repairing’ the

Underrated Benefits of Cardio 1) Better boners. bLoOcHoOo who? 2) Flushed, red, clear skin 3) Get shredded easier 4) Mental clarity & psycological resilience 5) Increased Energy flux. Eat more 🥩🍊🍒🥗 whilst maintaining weight 6) Improved Sleep & recovery

High step count = Better sleep I have the hardest time falling & staying asleep on the days I get fewer than 10k steps. If anything walking more has improved my recovery…it’s nature’s reperfusion.

16 years ago at age 54 vs today at age 70. Resistance training and eating right can make all the difference.

64 in four days. How I keep in shape. - remain light, lean, and agile - resistance train 2 x per week - Sprints - HIIT - high aerobic fitness - 18/6; eat twice a day - 8hrs sleep per night - mod to low carb - creatine. PRO 1gm per pound bodyweight - a FULL week off focused

Add 30 g collagen to that

The other day when I was doing my intervals… Guy next to me on a 12% Incline whilst holding on to the bar, stops me in the middle to let me know that he’s burnt more calories than me and I should try his “workout” instead of running🙈

You can literally just eat 3-4 of these any time of day Pair with a couple Greek yogurts & some toast You get: - 50+ grams of protein - Only ~550 calories - Satiety for hours OLD FAITHFUL!

If your diet primarily consists of - lean meats - vegetables - fruit - potatoes - rice - enough dietary fat to fulfill hormonal / brain requirements You can eat a lot of food / calories / volume before getting fat

There's nothing "natural" about letting helpless animals die for no reason. You are part of nature. If you want to save them, then nature wants them saved.

I’ve been seeing something often on the timeline, that I’ve wanted to talk about People post screenshots of their Apple Watch recording their weight lifting sessions And their average heart rate is around 120-140 beats per minute Why does this matter? If your goal is to

I just want to point out… self taught can be solid, too. I’m learning more and more that I do best when I’m not told how to move to the precise details (unless something is clearly out of the ordinary) 😂 These are so fun…

The world would be a better place if everyone drank a two-scoop whey shake daily. Nukes appetite if you are a fatty Provides much needed protein if you're malnourished can't think of any downsides

Two years of natural gains — beating genetics, from Rob the Nerd. The skinny guy on the left (over 2 years ago) was actually in bulk mode, drinking 2-3 mass gainers a day. Before that, Rob was even skinnier. Anorexic, malnourished, hospitalized with lung and heart problems,

Most people take all their supplements with a meal. Just be aware that many are better absorbed on an empty stomach Such as, Zinc (if you tolerate it ) NAC Many amino acids such as theanine While some have different effects depending, ie, bromelain with food = digestion ,

Never seen a fat bro scientist. Seen plenty of fats dunking on broscience. Might be a lesson there.

Targets: 400m - 60secs One mile - sub 6mins Deadlift - 2 x bodyweight Chin-ups - 15 Dips - 25 Body fat - <15% Retain as long as you can.

You can learn *ABOUT* anything in two weeks

Men develop “emotional intelligence” by doing hard things and overcoming adversity, not sitting around talking about their problems. The gym is a microcosm of real life. It builds character, resilience and perseverance —things that can translate to other facets of life.