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Tension is key when lifting. There’s a reason why you can bench press more with feet on the ground than with them up. With every lift it’s important to generate proper tension, including lifting objects in everday life outside the gym.

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Studies have shown exercise causes muscles to act like a sponge and soak up good vibes.

Hit the gym, stack more days 🤙🏻

I got kidnapped into a hell thread. How do I untag myself??

PV☀️ Get out there and crush it today 💪

Strive for a neutral back with exercises in the gym. If you can’t achieve it, consider dropping weight or a chest-supported variation. Ex: barbell rows —> chest supported dumbbell rows.

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Preservation of fast twitch muscle fibers and VO2 max are essential if you want to maximize your life/health span and be functional and independent in old age. The two decline at a rapid rate as we age. It’s never too early to start implementing processes to support the reversal of the decline.

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Importance of progressive overload for muscle building: Muscle hypertrophy requires progressive overload. It can be implemented in many ways: progressing to heavier weight, increasing rep count or adding time under tension in isometric exercises.

The myth of accidental muscle: I can’t tell you how many times I’ve heard people say they don’t want to lift weights bc they want to avoid getting bulky from too much muscle. Anyone who lifts knows there is no such thing as “accidental” muscle. Muscle is very expensive for the body to produce. It takes intent including lots of hard work and proper nutrition. It never just happens by accident.

Atrophied of fast twitch muscle fibers is the problem with aging. Your focus at the gym should not be on what you’ll easily maintain anyway even with aging but on things that are declining at a rapid rate like absolute force and power via atrophy of fast twitch fibers. Set up workouts to support the reversal of this process. Otherwise you could spend decades in the gym but still end up decrepit in old age.

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Rates of muscle loss with aging: Muscle mass: 0.5-1% per year Muscle strength 1%-3% per year Muscle power 3%-9% per year Atrophy of fast twitch muscle fibers account for a majority of the loss.

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You can make a light weight feel heavy by using proper form and slowing down movement with increased time under tension. All lifting heavy with improper form will get you is imbalances and injury.

Three important essential amino acids for muscle growth and production of antioxidants: (1) Leucine, (2) Lysine, and (3)Methionine. Most abundant and bioavailable in eggs and animal proteins.