Exercise causes muscles to act like a sponge and take up Good Vibes, preventing its conversion to a neurotoxic agent implicated in depression. Exercise to improve your strength, physique and mental health.

The best way to preserve bone density later in life is axial loading during the teens and twenties - especially for preventing osteoporosis and osteopenia in women. Dumbbells and deadlifts for daughters

If you don’t want to be decrepit as you age, focus your training on things you will lose with age. Training things you will keep anyway is a waste of time.

After the age of 40, you lose every year: 1% muscle size 2-4% muscle strength 8-10% muscle power Not because of age but because of lack of training. Get to the gym. It’s never too late.

PV☀️ It’s a great day to exercise.

I see many workout gurus online selling complicated programs for improving pull-ups. I’ll save you $. It’s simple: 1. Do pull-ups 2. Repeat step 1 If you can’t do a pull-up you’re running into a strength issue. No amount of other exercises targeting muscle endurance will solve the problem. Doing pull-ups become one rep max attempts triggering strength adaptations. You will eventually do a pull-up. If you can do pull-ups, attempt more. Now you will be triggering muscle endurance adaptations and will be able to do more in a row. Either way, follow the simple above rule.

If you’re crashing in the afternoon after a hard workout in the morning, before changing anything about your nutrition or workout routine, take 5 minutes (even as little as 3 minutes) after the workout and do some breath work to calm yourself down. 4 seconds in and 8 seconds out, box breathing, or any other method that calms you will work.

Before adding any weight to compound lifts make sure you’re symmetrical in the movement. Common signs of asymmetry: one elbow flaring on the bench, one knee wobbly/collapsing in or shifting weight to one side on the squat. Fix the asymmetry before going under load or keep it light depending on how bad the asymmetry is.

If your knees cave in during a squat you have weak glutes and your quads are trying to do the work. Fix the imbalance before putting yourself under any weight.

Consume at least 0.6-1 gram of protein per pound of body weight per day. Ideally shoot for 1 g. Front load protein intake during your first meal - consume at a minimum 25 grams. If you’re using plant-based protein the number is higher.

Squats: do not let your knees collapse in during the decent. Push your knees out and push back with your glutes. Make sure your knees are tracking over your toes. Go down until your upper thigh is parallel with the ground. Once you get to parallel, explode up from the bottom of your squat with your hips. Your butt should not be the first thing that lifts up. Drive the elbows under the bar and keep your chest up to make sure this doesn’t happen.

Squats: Don’t be weak with the initial lift off the rack. Take a full breath and power it up - it’s a confidence game. - elbows should be under the bar with hands gripping the bar tight. - take two steps back to set up for the lift. Anything more and you’re wasting your energy. - take another full breath in and hold before lowering into the squat. - your entire body should be tight at this point. This is all before the actual squat.

PV☀️ Consider moving your body today.

PV☀️ Some days when you wake up and feel like crap are the days you set a PR. Don’t give up on your day. It could become the best day ever 💪

PV☀️ No more negative self talk. I don’t care who you are, you’re a bad motherf’er. Don’t forget it.

No amount of chalk will compensate for weak grip strength in the gym. Start carrying heavy things and hang from a pull-up bar for prolonged periods.

PV☀️ Keep going, go crush the weekend 💪

Don’t fall in love with workout gear - it’s just a means to an end whether it’s a fancy machine or a rusty old barbell. Focus instead on the process. The brand of equipment has little to do with your results. You can get strong, big, or fast with very little.

PV☀️ You won’t find a pill better than exercise. And it’s available to you right now without a prescription.

Generally before taking supplements consider finding out whether you need supplementing. The long term goal should be to get to a point where you don’t need daily supplementing. That said, supplementing can be a great short term tool depending on your situation.‬