98% of people that have a good physique just lift weights, walk, and eat well Running is believed to be necessary to get/stay in shape by a lot of people that aren’t in shape but it’s actually totally unnecessary

💪 Muscles aren’t the only tissues adapting to training! A meta-analysis found that mechanical loading increases tendon stiffness, with greater adaptations at higher loads. Both isometric and dynamic training work. ⚠️ Stiffer ≠ injury-proof. link.springer.com/article/10…

Digestive issues in endurance events have been around since fueling became a thing. So why do people continue to take the risk, and why has carbohydrate intake seemingly gone up in the face of this? It improves performance, we have learned how to train it better, and product/protocols have improved. People will always take risks if the payout of a better performance is on the table by assuming some risk. With carbohydrate fueling, the performance payout goes up with increased intake to a degree. Sport is currently stress testing the ceiling. It is safe to assume some value up to 60-90 g/hr if it can be tolerated. So, how do you extract this value without taking on too much risk? 1) Hydration. If you mess up hydration your nutrition plan will go with it. You can have a fully rehearsed nutrition plan stop working if your hydration is off. 2) Increase gradually. If you are currently only averaging 20-30 g/hr don't just jump up to 90 g/hr and assume this will go well. Increase gradually over a series of training sessions in increments of ~10-15 g/hr. 3) Practice event day. Focus on practicing your fueling targets during your event days specific training sessions. Think of this as part of the training. You are literally training your gut to tolerate what you are going to challenge it with on event day. 4) If your event is really long, like an ultramarathon lasting well beyond your longest training day, it is likely that your tolerance in training (grams per hour) will be slightly higher than it will be on event day. It is worth considering training your gut to tolerate a bit more (10-15 g/hr) in training than you plan to average on event day if the event is very long.

When I quit the gym, people told me I'd never get real results training at home. I knew that was BS. I didn't need a study to tell me. Strength has been built the same way for thousands of years, and you can see it if you look. The ancient Greeks built physiques so impressive we're still carving them into statues. No barbells. The crowd at Muscle Beach in the 1940s and 50s was pressing their training partners overhead in the sand. Old time strongmen built incredible physiques with a couple of dumbbells and a lot of creativity. Gymnasts are some of the most muscular athletes on the planet, and most of their training never touches a weight. They all did the same thing. They asked their muscles to do a little more than last time, week after week, for years. That's progressive overload. It's the granddaddy of every training principle, and it doesn't care where the load comes from. Your muscles don't have eyes. As the legend goes, Milo of Croton got strong carrying a calf on his shoulders every day as it grew into a bull. Muscle Beach regulars squatted with their girlfriends on their shoulders. Gymnasts do dips on rings. Your muscles can't tell the difference. All they know is whether the work was hard enough to adapt to. Now we have more tools and more information than any generation in history, and people are more confused about training than ever. The science based lifting trend started in a good place. Somewhere along the way it turned into this: if every variable isn't optimal, you may as well not bother. Meanwhile, people have been building great physiques for 2,500 years by asking their muscles for a little more each week. And the research backs it up. Back in 2017, researchers in Japan put push-ups head to head with the bench press. Two groups of young men trained twice a week for 8 weeks. One group benched. The other did push ups, with their body position adjusted so the load matched the bench. Both groups took every set to failure. Their chest and triceps grew about the same, and their strength went up about the same. Like I said, your muscles don't have eyes. Then a study published this month showed what happens when you stop progressing. Beginners trained both legs for 12 weeks. One leg added weight as it got stronger. The other kept the same weight and the same reps the entire time. For the first two months, both legs grew the same. Then around week 9, the same weight leg fell behind. The leg got stronger, so the same workout got easier. By the end, every set was being finished with 4 reps still left in the tank. Put those two studies together and you get the whole picture. Push ups build muscle about as well as the bench press. And doing the same push ups forever stops building muscle, the same way benching 135 forever would. Anyone who's ever benched knows what to do when 135 gets easy. You throw a 2.5 on each side and keep going. But when push-ups get easy, almost nobody thinks to make them harder. They keep doing the same push ups until they're bored, decide push ups don't work, and go buy a gym membership. All they had to do was put their feet up. For a 180 pound guy, a regular push up moves about 115 pounds. Put your feet on a 12 inch step and it's about 126. That's like slapping your 2.5s on each side. Good, consistent results come down to about 4 hard sets per muscle each week. Hard means you finish within a rep or two of not being able to do another. After the first couple of months, keep making the exercise harder so the sets stay hard. When the reps start to feel tough, push for one or two more. Those are your Money Reps, and they're the ones doing the work. Yes, there's nuance to building the perfect program. But Everything past this is optimizing.

84% of 11-year-olds aren't allowed to leave their street. 53% can't leave their front yard. 92% of 14-year-olds can't leave their neighborhood. We built a culture obsessed with safety. The result? A generation that's measurably more anxious: substack.com/home/post/p-197…

How do you downregulate your appetite to promote weight loss?...turn up the dial on protein & fibre intake. Start by aiming for 1g of protein per kg of BW. This can be pushed up to 1.5g/kg. For fibre, aim for the advised intake of 30g/day. Most people only eat @ half this amount.