Today's Fitness Pulse
Blackcurrant supplementation lifts strength in resistance‑trained adults
A seven‑day trial with 20 resistance‑trained participants showed that both low (250 mg) and high (600 mg) doses of New Zealand blackcurrant improved bench‑press and leg‑press strength versus placebo. The low dose produced the greatest increase in total lifting volume, while the high dose modestly raised muscle‑power output, though neither affected 30‑second sprint power.
Training Hard? 7 Ways Omega-3s Improve Your Fitness & Overall Health
The International Society of Sports Nutrition (ISSN) released a position paper confirming that omega‑3 fatty acids, especially EPA and DHA, can enhance cardiovascular efficiency, muscle quality, and recovery in athletes. Studies cited show improvements in running economy, heart‑rate recovery, and strength gains for less‑trained individuals when 1–3 g of EPA/DHA are taken daily. The paper also highlights benefits for immune resilience, cognition, sleep, and gut health, though performance gains vary. ISSN recommends regular fatty‑fish consumption or high‑quality supplements to meet the elevated needs of highly active people.
Progressive Overload, Not Rush, Heals Injured Tendons
Most injured runners I meet do a pretty good job at the initial phase of calming down their tendon injury. They do things like relative rest, avoiding irritating activities and letting the tendon settle down. What they usually mess up...
Flinders University Pinpoints Top Supplements for Elite Cycling Performance and Recovery
Researchers at Flinders University have identified a short list of dietary supplements—beta-alanine, caffeine, carbohydrates, creatine, nitrates, electrolytes and sodium bicarbonate—with the strongest scientific backing for boosting elite cycling performance. The study also highlights medical and recovery‑focused nutrients such as calcium,...
6-Week Glute Gains Workout Plan: Download It Now
Women’s Health has released a free 6‑Week Glute Gains Workout Plan created by certified trainer Sandy Brockman. The program emphasizes progressive overload, starting with higher reps and lighter loads to cement proper form before increasing intensity. Each week features three...
Resistance Training After Menopause May Still Be Just as Effective
A meta‑analysis of 126 studies involving 4,019 women found that resistance training improves muscular strength, increases muscle mass, and reduces fat equally in premenopausal and postmenopausal participants. The optimal protocol was two to four sessions per week over several weeks....
Build Stronger Glutes in 6 Weeks With This PDF Program
The Women’s Health + 6‑Week Glute Gains Workout Plan is a downloadable PDF designed for women seeking measurable glute growth. Created by strength coach Sandy Brockman, the program promises up to an inch of muscle gain in six weeks using progressive overload...
ACSM Unveils First Comprehensive Resistance‑Training Guidelines in 16 Years
The American College of Sports Medicine (ACSM) has published its first comprehensive resistance‑training position stand in 16 years, analyzing 137 systematic reviews and more than 30,000 participants. The guidelines prioritize regular participation over fine‑tuning variables like load and frequency, reshaping...
Natural Carbs Beat Added Sugar for Endurance Fuel
Carbs from foods with added sugar and carbs from foods without added sugar are used in the same way in the body, but should we rely heavily on added sugar foods as fuel before endurance exercise? I say no and...
Beyond the Barbell: 4 Surprising Truths About Strength, Survival, and the Powerlifting Soul
Elite powerlifter Travis Rogers survived simultaneous quad tendon ruptures and, after months in a wheelchair, posted a 2,138‑lb total. He and coach Dave Tate argue that the sport’s 3% elite dominate discourse while the 97% who fund it remain silent....
The Path of Most Resistance: Master the Counter-Intuitive Science of the 800-Pound Bench
Nick "Benny" Benerakis, an elite equipped‑lifting coach, reveals that breaking the 800‑pound bench barrier hinges on overlooked technical details rather than sheer muscle. He stresses a flawless handoff, a five‑second pause at the top, and an "airplane" bar path that...
Final Speed Session Before London Marathon: Sharpen Legs
four days until the @londonmarathon. one final speed session to sharpen the legs. the hay is in the barn.
Mobility Vs. Flexibility: Why They're Not The Same Thing
The article clarifies that flexibility—passive muscle lengthening—is not the same as mobility, which requires joint range of motion combined with strength and control. It explains why static stretching often fails to improve functional movement, as the nervous system needs confidence...
Melatonin Spikes Growth Hormone, Amplified by Resistance Training
Taking 5 mg of melatonin raised growth hormone by 157% within 40 minutes. When resistance training was performed 60 minutes after ingestion, GH rose again - reaching a 132% increase by the 83rd minute. Exercise alone (placebo group) likely increased GH by...
Proper Nutrition Crucial for Athlete Recovery and Performance
The idea that “nutrition doesn’t matter because some pros eat fast food” ignores what the research actually shows. Yes, elite athletes can sometimes get away with poor habits short term but proper nutrition, hydration, and sleep consistently lead to: 🧠Improved motor skills ✅improved...
‘Smart Fabric’ Turns Sweat Into Real-Time Health Data
Researchers at South Korea’s DGIST have created a wearable smart fabric that analyzes sweat chemistry in real time without any electronic components. The textile incorporates a flexible semiconductor fiber within a biodegradable, porous matrix that wicks sweat into the material...
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
Trap Bar Strength Rises, Targeting 300kg by Year-End
Little top single from today’s session. Trapbar coming back nicely. Hopefully hit 300kg again by year end. https://t.co/S8P5r5HFNt
Luke Barr on Training with Coley Stickels: “It Is so Different From What I’ve Been Used To”
Luke Barr, a former Indiana University swimmer, relocated to Dallas last fall to train under Coley Stickels at Texas Ford Aquatics while maintaining a full‑time day job. After eight months of Stickels' sprint‑centric regimen, Barr delivered three personal bests at...
Postural Slow‑twitch Muscles Atrophy Faster when Immobilized
Slow twitch muscles (like the calves) atrophy more during immobilization. This might be explained by their postural role, since they tend to contain more hypertrophied fibers due to the activities of daily life, leading to greater atrophy during disuse. https://t.co/lDSyXbYdC3
Dead Bugs Boost Bracing, Breathing, and Rotary Stability
This is one of the best posts ever posted. 😂 Dead bug and dead bug variations are money for learning to brace and breathe correctly. 👌 Keep your rotary stability on point by adding dead bugs to your warm up!
A 2:09 Marathoner Trained on a Treadmill for 3 Months. Here Are His 5 Tips for Getting Faster Indoors.
Thomas Nobbs, a 26‑year‑old Canadian runner, spent three winter months logging roughly 130 miles per week on a gym treadmill after outdoor training became impossible. By replicating his outdoor routine—1% grade, effort‑based pacing, and varied interval work—he shaved three minutes...
Purposeful Training Beats Constant Racing for Marathon Success
A few observations regarding yesterday’s Boston Marathon: The athletes who had massive PRs and strong performances tend to have the following things in common: they train with purpose, and don’t constantly race. They play the long game, and don’t force their...
Build Capacity by Training Below Breakpoint, Not Maxing Load
Load is the result, not the goal, of smart training. @Alan_Couzens has a great article called Leveling Up on his archive blog. The picture of the levels is from that. As we move up the levels, we can bump into breakpoints where...
Your Weekly Mileage Is Not the Whole Story. This Long-Run Mistake Could Be Holding You Back.
Runner’s World’s latest episode highlights a new study that challenges the conventional 10‑percent rule, suggesting the incremental increase should target long‑run distance rather than overall weekly mileage. Hosts Jeff Dengate and Aly Ellis explain how over‑loading the longest run can...
Simplify Your Diet for Consistent High‑Performance Energy
Money advice I wish someone gave me: Simplify your diet to the absolute basics. It’s time to stop eating on autopilot. If you want to perform at a high level, you need stable and predictable energy levels. The easiest way to do this is...
If Your Neck Is Tight After a Ride (or Sitting at a Desk), You Need to Try This
Long rides and aerodynamic positions keep cyclists’ necks in constant tension, leading to stiffness and lingering aches. A simple three‑minute stretch using two yoga blocks—called the neck reset—supports the base of the skull and gently releases the suboccipital muscles. The...
When Recovery Fails, Overtraining Triggers Injury
A 47-year-old runner came to see me many months after surgery. His knee hurt. We dove deeper. He had returned to training, but recently his times had slowed, his heart rate had risen, and his legs had felt heavy. What...
Turn Aerobic Base Work Into Novel Experiments
The Glycolytic Trap & “The Variety Junkie” Low-intensity aerobic work is the most predictable, repetitive training there is. This nervous system is destabilized at the thought of LISS as it feels like a slow death. They gravitate to glycolytic training...
Team Longboat Preps for Four-Day Dabob Bay Rowing Expedition Starting May 3
Team Longboat has completed a three‑month overhaul of its Longboat Townshend and is gearing up for a four‑day rowing expedition from May 3 to May 6 in Dabob Bay. The nonprofit’s preparation includes heavy‑weather drills, fundraising events, and a planned...
NHS Couch to 5K Logs 1 Billion Minutes and 8 Million Downloads, Fueling UK Fitness Surge
The NHS Couch to 5K program announced it has crossed the 1 billion‑minute mark and amassed 8 million app downloads, a decade‑long public‑health milestone. The surge is reshaping community running, straining primary‑care sports‑medicine services and generating new economic activity in local sports...
How to Stay Fit After 50: Craig Kirby’s Training, Soccer & Longevity Secrets
Personal trainer Craig Kirby, soon to turn 50, maintains an intensive weekly routine that includes six gym sessions, two soccer drills and competitive matches on weekends. He has been approached by England’s Over‑50s football team and uses his platform to...
Why Lifting Weights Is the Most Powerful Anti-Aging Hack for Men
A large JAMA Network Open study of 115,000 adults over 65 found that strength training at least twice a week reduces all‑cause mortality risk by up to 30%, even after accounting for aerobic activity. Multiple cohort analyses reinforce that grip...
McGill’s Research Powers Lifter’s 1300‑lb Comeback
Great watch on spinal biomechanics. Stuart McGill responds to all the criticism and controversy. This is the “pig spine” guy. Idk how people listen to him talk and go with “I’m smarter than this guy” 😩. Anyway, it’s with elite...
BODi Expands GLP-1 Support and Longevity-Driven Fitness with “10 Minute BODi” Workouts
BODi announced three new 10‑Minute BODi digital programs—Speed Train, Active Aging, and GLP‑1 Fitness Formula—expanding its micro‑dose fitness catalog for busy consumers, seniors, and users of GLP‑1 medications. Speed Train adds 22 resistance workouts, Active Aging delivers 15 mobility‑focused sessions...
Loading Speeds Creatine Saturation; Maintenance Works Too
Creatine loading is back, but there are some things you need to be aware of⬇️⬇️ Bodybuilders have been doing 'creatine loading' for decades: take 20-25 g/day for a week and then switch to a maintenance dose (3-5 g/day) Whereas over the...
5 Essential Habits I’ve Embraced as I Approach 50 to Keep Running Strong
Colin McSherry, a senior art director at Runner’s World, shares five habits he’s adopted as he nears 50 to keep running sustainably. He emphasizes a proper warm‑up, building a solid base before speed work, smart recovery using foam rollers and TENS devices,...
The 10 Best Electrolyte Powders (We Tested Nearly 20)
Wired’s product team tasted and evaluated nearly 20 electrolyte powders, tablets, drops and chews, publishing a ranked list of the best options for athletes, hangover relief, and everyday hydration. Liquid I.V. Hydration Multiplier emerged as the overall winner, praised for its...
FIBO 2026 Draws 175,000 Visitors, Spotlighting AI-Driven Fitness Trends
FIBO 2026 in Cologne logged a record 175,173 visitors from 136 countries, while exhibitors unveiled AI‑powered training platforms and emerging formats such as Hyrox. The turnout underscores fitness’s expanding role in health, technology and social experience.
90% of Fitness Gains Come From Pure Base Work
(Sadly) leaving ice cream metaphors behind, the number is ~90/10. That is, you'll get ~90% of your fitness potential from pure base *work* (sub LT1) You'll get ~10% by adding "the fancy stuff" More concretely, your typical runner with the potential to run...
Acute Citrulline Malate Shows Promise for Male Sprinters Going for Gold
Researchers gave elite male sprinters an 8 g acute dose of citrulline malate (CM) before a second 100 m sprint and found modest speed improvements, higher lactate rise, and reduced perceived fatigue compared with placebo. The double‑blind crossover study involved 11 collegiate...
Make Walking Your Default: 15‑20k Steps Daily
A simple identity and habit I've embodied recently: (It completely changed my life) I became a step maxxer. 15-20k steps per day MINIMUM. Walking should become your default activity if you are not actively producing something. Elite for endorphins. Elite for creative thinking. Elite for body composition. The...
Self‑Experiment Shows High‑Dose Statins May Reduce Exercise Performance
1/2) Given emerging literature I decided to test, in a randomized, placebo-controlled crossover experiment conducted on myself whether high-dose statins would impair my exercise performance.
Is It Actually Bad to Hold Your Breath When You Lift?
The article explains that holding your breath—using the Valsalva maneuver—creates intra‑abdominal pressure that stabilizes the spine and lets lifters handle heavier loads, especially on compound movements like squats and deadlifts. However, the technique can sharply raise blood pressure, causing dizziness...
Positive Splits only Work on Downhill, Wind‑assisted, Short Races
When race planning, I can’t think of a reason why I’d recommend attempting positive splits instead of even or negative splits outside of a few scenarios: 1. Course profile is downhill in first half, uphill in 2nd half. 2. Heavy...
Hand‑Supported Split Squat: Top Choice for Unilateral Strength
When it comes to unilateral strength there aren’t many finer options than the hand supported split squat. https://t.co/YKy8WiUBaF
No Speed Without Mileage: Denial Won’t Boost 5Ks
Thinking you can run fast in anything 5k or more without putting in serious time/mileage is bathing in a river called denial.
Boston Marathon Record Scrutinized Amid Carb‑free Elite Trends
Our latest Spotlight podcast. We focus on the #bostonmarathon course record, and wonder whether it's really a "truly great" performance? Also, are elites avoiding carbs? Noakes thinks so, based on TV coverage (really). And stress-induced anti-doping denial https://t.co/2RLOmWsGWO
Great Leadership Rests on Physical Health and Recovery
Perseverance erodes under chronic fatigue. Self-belief becomes fragile when the nervous system is dysregulated. Execution slows when recovery is poor. Leadership presence disappears when someone is running on empty. The psychological architecture of a great leader sits on top of a...
Protein and Strength Training Boost Endurance Performance
Dr Mike Ormsbee will discuss why protein intake and strength training may deserve more attention in endurance sport: https://t.co/eJsRhTCgt2 https://t.co/TxUrrObju8
Offseason Planning & Rehab Secrets From Pitcher Ian Seymour
In this episode of the podcast, @CresseySP-MA co-owner @ONeilStrength sits doown with #Rays pitcher Ian Seymour. They cover offseason planning, college recruiting, Tommy John rehab, and Ian’s avoidance of social media. Lots of great lessons here: https://t.co/E22pBUd9Fg https://t.co/4ptoGYoWpF