Today's Fitness Pulse
High‑Dose Antioxidants May Undermine Exercise Gains in Older Adults
A recent review finds that supraphysiologic doses of vitamin C and E combined with collagen suppress muscle growth, bone density improvements, and neuroprotective adaptations in seniors. In trials, participants taking high‑dose antioxidants saw lean‑mass gains of only 1.4 % versus 3.9 % in placebo groups.
Home Shed Gym 5/3/1 - Focusing on the Iron
A home‑gym enthusiast posted a hybrid workout that blends Jim Wendler’s 5/3/1 strength protocol with Easy Strength/ES4FL conditioning. The session begins with a 10‑minute EMOM of 24 kg kettlebell swings, followed by a 2.6‑mile fasted weighted‑vest walk, then a traditional 5/3/1 squat and bench day with accessory work. The author uses Meta AI on WhatsApp for program tweaks, aiming to keep low‑carb days under 100 g while preserving posterior‑chain work. Future plans involve rotating deadlifts and squats on the main lift day while retaining swing‑and‑walk conditioning on low‑calorie days.
I'm Getting Ripped
TurboGainz reports a 3,200‑calorie intake with 7.5 hours of sleep but notes a noticeable drop in energy and set performance during a Wednesday upper‑body workout. Pull‑up reps fell from 11‑6‑5‑4, overhead press weight increased yet reps dropped, and the author suspects...
Raven78's on the Set of the Living Dead
Over two consecutive days, the author logged a series of strength‑training and Brazilian Jiu‑Jitsu sessions that combined kettlebell swings, progressive deadlifts, pull‑ups, and heavy carries with technical grappling work. The strength workouts increased load to 100 kg deadlifts and added belt...
Work Out in Bed With These Exercises
Sports‑medicine specialist Dr. Michael Dakkak outlines eight low‑impact bed exercises designed for patients recovering from surgery or limited mobility. The routine starts with basic glute squeezes and progresses to supine dumbbell pullovers, allowing gradual strength and flexibility gains. Each movement...
CoQ10 Boosts Exercise Performance, Recovery: Thailand Crossover Study
Researchers at Mahidol University conducted a crossover trial in Thailand examining post‑workout supplementation with 300 mg CoQ10, a lemon‑flavored Gatorade, or placebo in normal‑weight and overweight men aged 18‑30. The study found that CoQ10 significantly increased resistance‑exercise volume and reduced urinary...
Fundamentals Beat Supplements for Athletic Performance
Dear student athletes protein powders and creatine gummies will not make up for your lack of consistency in these crucial controllable habits 👇: ✔️ 7-9 hours of sleep ✔️ 3-4 balanced meals daily ✔️ Eating at least 3-4 fruits and veggies ✔️ Carbs and...
Ultrahuman Launched the First Smart Ring Integration for Expert-Led Workouts
Ultrahuman has partnered with Les Mills to embed the PowerPlug feature into its smart‑ring ecosystem. The integration draws on data from the Ultrahuman Ring Air and Ring Pro—sleep, recovery score, HRV, temperature and menstrual cycle—to recommend two to three on‑demand workout...
Rehydrate, Refuel, and Supplement for Optimal Recovery
🧽Your muscles are like a sponge once a training session or game is finished 💪 Immediately: 💦 Rehydrate with 16-20 oz H20 Within 30-60 min ⛽️Repair + rebuild with 25-40g of protein + 30-60g of carbs •Chocolate milk + banana + HB eggs •Turkey sandwich +...
Increase Training Volume for Sustainable Performance Gains
Your training volume sets your performance limit. Sure you can do intervals for a couple of months to get a temporary boost. But, for lasting, sustained improvement, the only way forward is to figure out how you can do (and absorb) more.
Your Aerobic System Isn’t Broken
The article debunks "Aerobic deficiency syndrome" (ADS) as a marketing invention lacking any peer‑reviewed scientific basis. It critiques Phil Maffetone’s MAF method, showing that the 180‑minus‑age heart‑rate formula is not physiologically validated and can mislead athletes. The piece then outlines...
44‑Year‑Old PED‑Free Squats 625 Lb, Eyes Nationals
Squatting 625 for 2 at 44 years old PED free 4 weeks ‘til nationals. BRING IT https://t.co/DxBsaYt6kP
Elite Athletes Hydrate Every 5km; TV “Science” Is Illusion
Wildest thing about this (apart from the idea of credible scientific insight by TV watching) is that if you actually watch it, you see every elite athlete takes bottles at every station, 5km (15 min) apart, and drinks for 1...
The Best Mobility Exercises to Improve Your Range of Motion and Help Nix Aches and Pains
The article outlines a ten‑move mobility routine designed to boost range of motion, joint health, and overall strength. Physical‑therapy experts Amy Hutson, Winnie Yu, and India McPeak explain how dynamic mobility work differs from static stretching and can be performed...
Dick’s Sporting Goods Tries Out AI-Powered Coaches From Adobe
Dick’s Sporting Goods has partnered with Adobe to embed AI‑powered “digital coaches” into its mobile app, offering sport‑specific training tips and personalized product recommendations. The rollout leverages Adobe Brand Concierge, while Adobe Experience Platform will unify shopper data across the...
Tailor Your Training: Athlete Types Guide Updated
Updated my latest article on "What Type of Athlete Are You?" I wasn’t satisfied with just explaining the athlete types… So I added a NEW section on how to actually adjust training for each one... - What to emphasize through the season - How...
How to Ride Strong Over 50: Expert Tips for Cyclists in Their 50s, 60s, and Beyond
Bicycling’s "How to Ride Strong at 50+" program compiles advice from nine seasoned cyclists, coaches, and dietitians on staying fit, injury‑free, and motivated beyond age fifty. The article shares real‑world stories—from a 74‑year‑old logging 400 hours on Strava to a stroke...
Drikus Coetzee Wins 1,969‑km Race Across South Africa, Sets Ultra‑Distance Record
Namibian ultra‑rider Drikus Coetzee captured the inaugural Race Across South Africa, a 1,969‑km mountain‑bike ultra‑distance event, finishing roughly 280 km ahead of his nearest rival. His win highlights a new sleep‑focused approach to extreme endurance racing.
Australian Study Finds 90% Value Muscle Health, Yet Only 9% Seek Professional Help
Australian researchers from Deakin University released data showing that over 90% of people aged 50+ consider muscle retention vital, yet just 9% have spoken to a health professional about sarcopenia. The findings underscore a widespread knowledge gap and point to...
Bedtime Hip Stretches Unlock Looser, Pain-Free Mornings
Stiff Hips | Bedtime Mobility 5 exercises to improve hip mobility and release stiffness from sitting, training, or long days on your feet. Doing this before bed helps relax the muscles around your hips, supports better blood flow, and can ease tension...
HYROX Women’s World Record Holder Is a Sub-3 Marathoner
Australian athlete Joanna Wietrzyk shattered her own HYROX women’s world record in Warsaw, finishing the eight‑kilometre run and eight high‑intensity stations in 54:25, well under the elite benchmark of 75 minutes. The 22‑year‑old also became a sub‑3‑hour marathoner, posting a...
Joe DeFranco Shares a Brutal Grip Test That Builds Real Strength in Under a Minute
Joe DeFranco, the renowned strength coach behind DeFranco’s Gym, posted a one‑minute upper‑back and grip challenge on Instagram. The test combines a smith‑machine bar, a bench, and a yoga block, requiring athletes to hold the bar while keeping the block...
Intensity Rebels Miss Gains: Embrace Boring LISS
"The Anti-Establishment Athlete" & The Intensity Trap This is the ironic one. The deviant often ends up in glycolytic hell precisely because they rejected the mainstream advice to "just do cardio." They went hard and intensely because everyone else was doing...
Ep 373 - Does Bone Predict Hypertrophy?
In this episode of Iron Culture, Eric Trexler and Dr. Eric Helms discuss the challenges of returning to training after long-term detraining and injury, emphasizing the importance of habit formation and auto‑regulation. They explore whether bone geometry can predict muscle...
Trainers Say Your Home Gym Needs Dumbbells. These Are the Ones Worth Buying
The article reviews a range of dumbbells for home gyms, from budget‑friendly fixed‑weight sets like Spri Deluxe and Amazon Basics to premium adjustable options such as BowFlex SelectTech 552 and SMRTFT Nüobell. It highlights key features, weight ranges, and price...
I’ve Been Running With the Apple Watch for 10 Years, but This One Feature Gave Me More Confidence for Race...
Apple’s Watch Pacer feature, introduced in watchOS 9 (2022), provides real‑time visual and audio cues to keep runners on target pace. Runner Jeff Dengate tested it while training for the London Marathon, noting that the green/red bar and Siri alerts helped...
Lessons Lived & Lessons Learned
Veteran strength coach Ashley Jones shares a 30‑year perspective on building a player‑first coaching philosophy that prioritizes foundational strength, individualized programming, and deliberate recovery. He argues that generic, trend‑driven S&C plans dilute results, while a strength‑first, conjugate approach yields repeatable...
Inside Coach Shako’s Plan for Indian Wrestlers: ‘Everyone Goes Uthak-Baithak and Gym… Want to Make Them Gladiators’
Georgian coach Shako Bentinidis has been named head coach of India’s men’s freestyle wrestling team, joining a historic all‑foreign coaching lineup that also includes Japanese, Russian and American experts. Bentinidis, who guided Olympic medalist Bajrang Punia to success, says his priority...
Elite Climbers Turn to Heart‑Rate Zone Training, Cutting Recovery Time 18%
Elite climbers are now training with precise heart‑rate zones, a method that has shaved 18% off recovery times between boulder attempts and earned athletes up to 15% more funding from national programs. The shift signals a broader move toward data‑driven...
Study Finds Rapamycin May Undermine Exercise Gains in Seniors
An international team led by Brad Stanfield reported that a weekly 6 mg dose of rapamycin blunted the functional gains from a 13‑week home exercise program in 40 sedentary adults aged 65‑85. The placebo group outperformed the rapamycin group on chair‑stand,...
Dreame Unveils Nexis AI‑Powered Smart Swim Goggles in Silicon Valley
Dreame AI Glasses Division launched the Nexis smart swim goggles at a Silicon Valley showcase, debuting a MicroLED‑based HyperView HD display, AI‑driven coaching and a 12 mm ultra‑thin comfort fit. The product aims to create a data‑rich underwater experience and expand...
Consistent Easy Miles Beat Intervals for 5K Success
I dunno, man... If you're say a 20 minute 5K runner doing 30mi/wk w/ 2 specific interval workouts/wk. You drop the interval workouts for a year and commit to building to consistent 60mi/wk of *only* easy miles plus strides. Then run a...
5 Hacks Every Nike Run Club User Should Know
Nike Run Club (NRC) remains a top running app, offering GPS tracking, guided workouts, and social leaderboards. Recent user‑discovered hacks let runners sort activities by distance or pace, repurpose the beginner‑focused "First Run" for pacing calibration, and share routes with...
Don't Die: Do Pullups Part II
The Two Percent newsletter’s second pull‑up guide expands on the first post by revealing a counterintuitive Soviet‑derived training protocol that can double the number of reps in a month. It also outlines injury‑prevention tactics, performance standards drawn from military and...
Track Every Sprint or Lose Speed Unnoticed
Speed can be trained. Speed can be detrained. If you are not timing sprints consistently and recording, ranking, and publishing those times, you are probably detraining speed and you don’t know it. Stop doing sh*t that makes you slow.
This Is Exactly How Much Creatine You Should Be Taking Every Day
Creatine remains the most researched dietary supplement, prized for boosting short‑burst power, muscle mass, and emerging cognitive benefits. Experts agree a daily dose of 3–5 grams safely saturates muscle stores, while exceeding 10 grams can cause gastrointestinal discomfort and dehydration. The long‑debunked...
What Breathing Can Teach Us About Handling Pressure in Sports (And Why Breathwork Is Key)
Elite athletes are turning breathwork into a performance advantage, with Rory McIlroy publicly crediting nasal breathing for staying calm during The Masters. The Oxygen Advantage® method teaches controlled, CO₂‑tolerant breathing that boosts oxygen delivery, vagal tone, and stress resilience. Major...
How MotoGP Star Jorge Martín Trains His Body and Mind for 200 MPH Racing
Spanish Grand Prix champion Jorge Martín reveals that success in MotoGP hinges on a holistic blend of physical conditioning, mental discipline, and meticulous recovery. He trains daily across cycling, gym strength work, on‑bike sessions, and mental drills, maintaining heart rates...
VO2 Max, Explained: Why This Test Reveals So Much About Overall Health and Longevity
VO2 max measures the maximum amount of oxygen your body can use during intense exercise, reflecting lung capacity, heart efficiency, and muscle oxygen extraction. Traditionally a benchmark for endurance athletes, it is now championed by longevity experts as a holistic...
Kettlebells vs Dumbbells: Which Is Better for Your Strength Workouts?
The guide compares kettlebells and dumbbells, highlighting how load distribution, technique familiarity, and ballistic movement potential differ between the two. Kettlebells place mass below the grip, creating shifting torque that challenges the core and enables fluid, cardio‑intensive flows, while dumbbells...
Cycling Metrics Guide: What to Measure for Better Rides
The article outlines ten essential cycling metrics—from speed and distance to power and heart‑rate variability—helping riders quantify performance and guide training. It emphasizes starting with basic data, then layering more sophisticated measures as experience grows. The guide explains how each...
Kai Peacock’s Four‑Rule Blueprint Helps Eddie Hearn Stay Strong at 46
Trainer Kai Peacock has distilled Eddie Hearn’s 46‑year‑old regimen into four simple rules that prioritize structure, recovery and repeatability. The framework, now public via the Men’s Health app, is sparking conversation among athletes and everyday gym‑goers seeking longevity over hype.
Skipping Breakfast Undermines Athlete Performance and Recovery
Breakfast isn’t optional it’s essential for optimal health and performance. The average person is on their phone > 5 hours per day. You have time for a 5-min breakfast that you can prepare the night before or wake up 10-min...
How Premium Fitness Clubs Are Redefining Muscle, Recovery & Health
Premium fitness clubs are evolving from traditional weight‑room models to integrated health hubs that combine training, recovery, and longevity services. A 2025 survey shows 60% of Americans prioritize healthy aging, prompting chains like Life Time to report nearly $3 billion in...
From The Field
The Food Is Health newsletter is consolidating its many emails into a single weekly update, aiming to cut through inbox overload. Recent highlights include a livestream with Dr. Brooks Leitner emphasizing VO2 max as a top longevity predictor and the launch...
U.S. Soccer and ŌURA Announce Long-Term Partnership, Naming Oura Ring Official Wearable of U.S. Soccer
Oura and U.S. Soccer have forged a long‑term partnership naming the Oura Ring the Official Wearable of U.S. Soccer and a founding partner of the Arthur M. Blank National Training Center. The ring will be deployed across all 27 national...
Spinal Flexion Can Reduce Pain When Performed Correctly
Flexing your spine can actually make it hurt less. For the right person. Really. A flexion-bias template: Squat: Barbell Back Squat Hinge: RDL Lunge: Reverse Lunge Push: Feet-Elevated Bench Press Pull: Deficit DB Row Carry: Farmer's Carry Spinal flexion isn't dangerous....
From Play to Power: Kids Grow Through LTAD
2023 (5th grade) Youth athletic development Vs 2026 (8th grade) Strength and conditioning Same group of kids taking part in age/developmentally appropriate training activities. ##LTAD https://t.co/7qdzbBw0Ls
Protein’s Key Role in Recovery, Adaptation, and Performance
Explore the role of protein in recovery, adaptation, and performance. Seats are limited. Secure yours https://t.co/X2jF4hM5UH https://t.co/QuGS01HAgC
Chains Boost Concentric Rate of Force Development
Lifting with chains back on the menu. Concentric RFD significantly greater using chains than with just free weights. The Journal of Strength & Conditioning Research https://t.co/t42bcbreDC
Oxygenated Water Boosts Cycling Performance, Study Shows
Can oxygenated water improve athletic performance? In this blog, Dr Nick Tiller and I discuss findings from a study showing oxygenated water improves cycling performance... Read here: https://t.co/pqgFyUWJSv https://t.co/qNDIecK4Pj