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.
10 Pallof Press Variations That Build a Stronger Core and Boost Strength Performance
The article outlines ten Pallof‑press variations that transform a simple anti‑rotation move into a comprehensive core‑strength system. Each variation—ranging from split‑stance and iso holds to chaos‑band and overhead presses—adds unique stability, balance, or strength challenges. Detailed set‑and‑rep schemes illustrate how to integrate them into warm‑ups, post‑lift work, or paired with major lifts. The piece argues that mastering these variations can boost lift performance, reduce injury risk, and enhance overall functional stability.
The Only 2 Things You Need for a Bulletproof Gut | Table Talk #407 with Tim Walsh
Tim Walsh, known as the Vanilla Gorilla, leveraged gut health, magnesium, and vitamin D to help Canadian powerlifter Justin Zottl shatter four national records and add 120 lb to his total in nine weeks. He attributes the breakthrough to two core...
Scientists Identify Picalm Protein Activated by Exercise and Fasting
Researchers from Germany's Institute of Human Nutrition and the German Center for Diabetes Research reported that the protein Picalm surges in skeletal muscle after exercise and intermittent fasting, driving the formation of new muscle fibers. The finding opens a potential...
Your First Pull-Up Is Just the Beginning
Achieving the first pull‑up is a milestone, but it doesn’t replace the accessory work that got you there. Trainers recommend keeping negatives, banded reps, rows, and lat‑pulldown variations in the routine to broaden your strength range. By consistently hitting one...
Marathon Pacing Strategies: How to Optimize Your Race Performance
Marathon pacing is a critical factor in achieving optimal race times, with runners typically choosing between even splits, positive splits, negative splits, or a tactical "racing the field" approach. Even splits keep pace consistent, while positive splits often stem from...
How to Strength Train Like a Cyclist
Strength training designed to mirror a cyclist’s riding position is gaining traction as a performance booster. Trainers Jacques Devore and Karen Duff outline a 7‑move circuit that targets power, core stability, and upper‑body strength using only dumbbells or a kettlebell....
22 Hours on Cardiac Hill
Matthew Buckmaster marked his 40th birthday with an extreme endurance test on Cardiac Hill in Auburn State Recreation Area. He set out for 40 steep laps but weather turned the trail into a raging waterfall, forcing him to stop after...
You’re Not Alone If You’ve Wondered: Do Aero Bikes Actually Make You Faster? Here’s the Truth.
The 2025 Tour de France showcased a decisive swing toward aerodynamic bikes, underscoring that drag reduction now outweighs pure weight savings for overall speed. While lightweight frames still excel on steep climbs, the data shows aero designs deliver faster times...
Too Much Volume, Not Weak Muscles, Causes Injury
It’s good to have one coach that knows ALL of the stuff you’re doing. A program manager. I had a fighter say a PT said his hip flexors were weak. He was having hip flexor issues…. …… because he was kickboxing...
Ten Minute Tips #76: Building Race Fitness
In this episode of the Empirical Cycling Podcast, host Coley Moore and coach Gidaminas break down the transition from a general aerobic build phase to race‑specific fitness. They compare generic endurance work—like FTP intervals and sweet‑spot rides—to the nuanced, discipline‑specific...
Kids Thrive on Fun, Not Forced Hard Challenges
Do hard things is an Adult thing: Despite what you see online… Telling kids to “do hard things” isn’t how you build resilient athletes. It’s how you make them hate movement. Because most of the time, “hard” just means being forced onto kids. Kids don’t experience...
OmniActive's Capsimax Boosts GLP-1 Activity and Exercise Performance in New Study
OmniActive Health Technologies announced a peer‑reviewed clinical trial showing its Capsimax capsicum extract activates natural GLP‑1 pathways, raises resting energy expenditure and lifts exercise performance. The findings position Capsimax as a science‑backed, low‑dose ingredient for sports‑nutrition and weight‑wellness products.
New Findings Explain Why Eccentric Training Prevents Common Sprinting Injuries
A nine‑week Nordic hamstring exercise program increased eccentric knee‑flexor strength by roughly 40% and lengthened biceps femoris fibers by about 25%, without changing individual sarcomere length. Ultrasound and motion‑capture data suggest the muscle adds sarcomeres in series, allowing fibers to...
Eric Janicki’s Cable Back Workout: Build a Wider, Stronger Upper Body Without Heavy Weights
Eric Janicki, IFBB Pro and Instagram influencer, shared a cable‑only back and shoulder routine filmed at a Planet Fitness location. The program consists of seven exercises—unilateral lat pulldowns, chest‑supported pullovers, low‑lat pullovers, low rows, lying lateral raises, front raises, and...
Elite Marathoner Jess McClain Credits Busy, Fun Lifestyle for New Motivation Formula
Jess McClain, a leading American marathoner, revealed her productivity formula—staying busy with nonprofit leadership and freelance marketing while keeping training fun—to sustain focus and improve results, a strategy that helped her place eighth at the 2025 World Championships and positions...
Phytochemical Blend Boosts Recovery Metrics in Small Study, Researchers Report
Researchers from Loughborough University and the University of Nottingham reported that a nine‑day supplement containing calcium fructoborate, turmeric and pomegranate extract improved pressure‑pain threshold by 21% and enhanced sleep quality in recreational athletes. Funded by VDF FutureCeuticals, the double‑blind trial...
Tart Cherry Juice Speeds Muscle Force Recovery
Tart cherry juice for muscle damage recovery 🍒 This new meta-analysis compiled data from 19 studies (385 participants) which investigated the effects of tart cherry supplementation on muscle damage in athletes 🔍 Here is what they found ⬇️ 💪 Tart cherry juice...
Quadrant Management System
The Quadrant Management System (QMS) adapts a business‑management framework to strength training for team‑sport athletes, emphasizing continuous education and individualized programming. It divides training into four quadrants that gradually shift decision‑making from coach‑led to athlete‑selected. Coaches use monthly check‑ins and...
Morning Vs. Evening Workouts: What Gets You Better Results?
A new 12‑week study of 150 adults aged 40‑60 with cardiovascular risk factors found that exercising in sync with one’s chronotype dramatically amplifies health benefits. Participants whose workout times matched their natural morning‑or‑evening preference saw nearly double the reduction in...
Running: Will It Wreck Your Body?
In this episode of Science Versus, hosts Akedi Foster-Keys and senior producer Meryl Horn examine the science of running, focusing on injury risk, optimal training progression, and the physiological benefits of the activity. They cite research showing that about half...
Boost Golf Speed with Intent and Reserve Gap
Intent & speed reserve are two crucial concepts for golfers wanting to be faster. Swinging with maximum intent (trying to “kill the ball” or swing as fast as possible) recruits high-threshold motor units and teaches your nervous system to fire faster...
How To Do Pull-Ups
Physical therapist Scott Malik, DPT, outlines how to perform pull‑ups safely, emphasizing slow, controlled movements and proper shoulder‑blade positioning. He differentiates traditional pull‑ups from chin‑ups, explains common injuries from poor form, and warns against kipping pull‑ups without expert guidance. The...
Testing Tirzepatide‑CJC1295 Combo to Balance Side Effects
Just spent over an hour with my clinical team debating which growth hormone peptide protocol to run. Still torn. Wanted to share the thinking and get your take. The goal: Increase GH and IGF-1 to support anabolism, recovery, and sleep, but...
Rethink Endurance Performance with Modern Evidence-Based Strategies
This webinar is about rethinking endurance performance through a broader, more modern, and more evidence-based lens. Join the session with 40% off: https://t.co/FHjGFZjzbF https://t.co/ebr1vO0CYR
UT Southwestern Study Finds Brain Cells Crucial to Endurance Performance
UT Southwestern Medical Center announced that new research identifies distinct brain cells that regulate endurance, showing stamina is not solely muscle‑based. The finding could pave the way for therapies that mimic exercise benefits for people unable to work out.
Hip Flexor Power Drives Sprint Performance
Sprint running is heavily dependent upon the power output that can be generated by the hip flexors and extensors. Read more in the weekly free Patreon article. https://t.co/sbu6sERoiD
Strength Training Boosts Mental Resilience and Stress Tolerance
One of the biggest benefits I noticed after starting to strength train seriously was the "mental fitness" I gained. Doing tough lifts is challenging enough that it changes how the rest of my day feels. I handle stress better, things don't...
Over 50? Intervals Can Help You Feel Fast Again
Cyclists over 50 often lose the explosive "punch" needed for sudden surges, even though their endurance remains solid. Research shows anaerobic power declines faster than aerobic capacity, but targeted interval training can reverse that trend. One to two high‑intensity interval...
Resistance Training Plus Protein: The Proven Muscle Formula
It’s simple yet we’ve known it for years. Resistance training + protein. No fear mongering needed. Comment “muscle” and I’ll send you the full podcast.
Everest Aspirant Andy Pemberton Turns Farm Into High‑Altitude Training Lab
Andy Pemberton, a former Ironman competitor turned Colorado farmer, is intensifying his Everest preparation with a self‑built ladder bridge and extreme foothill workouts. His regimen mirrors a broader shift toward endurance‑based conditioning among climbers seeking permits in a booming commercial...
Aquatic Resistance Training Boosts Brain Health in Seniors, Study Finds
Researchers led by Hosseini and colleagues published a randomized trial in BMC Geriatrics showing that water‑based resistance training significantly improves brain volume, BDNF levels and reduces inflammation in older adults, offering a joint‑friendly alternative to land‑based workouts.
Canadian Champion Gracelyn Larkin to Lead UA Toronto 10K Shakeout
National 10K champion Gracelyn Larkin of Rosseau, Ont., will lead an eight‑kilometre shakeout run on Friday ahead of the Under Armour Toronto 10K. The free session, co‑hosted with the new HDN Track running centre at 1612 Dundas St. W., is open...
Lower Back Pain After Riding? Try These 7 Fixes
Cyclists frequently experience lower‑back pain, often traced to bike fit, weak core muscles, and hip imbalances, according to Dr. Matthew Silvis of Penn State Hershey Medical Group. Adjusting stem length, saddle position, and handlebar height can eliminate excessive stretch and...
Should You Cap Your Long Run at 3 Hours? Top Run Coaches Break Down the Trade-Offs.
Marathon coaches debate capping long runs at three hours. Brian Rosetti cites Daniels' Running Formula, saying longer runs yield diminishing returns and higher injury risk, especially for recreational runners. Greg McMillan counters that newer runners may need four‑to‑five‑hour long runs...
Ep 372 - New ACSM Lifting Guidelines
In this episode of Iron Culture, Eric Trexler and Dr. Eric Helms discuss the newly released ACSM resistance training position stand, highlighting how the field has evolved since the last 2009 guidelines. They break down the updated recommendations on training...
Bench 225 Is Heavy; Don’t Shame Those Who Can’t
As someone who can bench 10 reps of 315 and has a 365 1RM, I feel like I can safely give some Perspective on this 225 bench conversation. 225 is heavy. Someone not being able to bench 225 is not something we...
5 Mistakes Runners Make When Tweaking Their Training Plans
Runners often tweak training plans after illness or schedule disruptions, but common errors—such as adding missed miles, jumping back in after extended breaks, stacking hard days, ignoring personal schedules, and increasing intensity with peers—can jeopardize performance and health. Coaches Whitney Heins...
Lucas Henveaux Discusses Racing Germans in Sweden, Training at Cal, and Goal of Medaling at Euros
Belgian Olympian Lucas Henveaux posted three podium finishes at the 2026 Malmsten Swim Open in Stockholm, placing second in the 200‑free (1:46.1) and third in both the 400‑free (3:44.6) and 800‑free (7:55.5). He described the meet as a mid‑season focus...
Fasted Workouts Boost Fat Oxidation, New National Geographic Review Finds
National Geographic published an expert‑led piece that confirms fasted exercise raises fat oxidation during the session, citing recent studies. Researchers explain the hormonal shifts that drive the effect, while also warning that short‑term gains may not translate into lasting performance...
Arnold Schwarzenegger, 78, Champions a Daily‑Win Mindset to Keep Training
Arnold Schwarzenegger, 78, says he trains every day because the daily win keeps his body and mind sharp, a philosophy he shared in his latest Pump Club newsletter. The former Mr. Olympia stresses process over outcomes, warning that finish‑line thinking...
Clara Amfo’s Core Trio: Strength Moves She Swears By Ahead of London Marathon
BBC presenter and marathon hopeful Clara Amfo disclosed the three strength exercises she never skips in the final weeks of her London Marathon prep. The routine, part of a broader athlete‑style plan, underscores how elite‑level strength work is becoming essential...
Masters Running, Motivation, and Breakthroughs with Nick Thompson
Nick Thompson, CEO of The Atlantic and world‑ranked ultrarunner, shattered the 40‑44 age‑group American 50k record by running 31 miles at a 5:56‑per‑mile pace. After a cancer diagnosis two decades ago, he reinvented his training with elite coaches, structured periodization,...
Recovery Becomes Your Superpower as Performance Slows
Recovery is a superpower... A thread... 1/There's a moment most aging athletes eventually hit. You finish a routine workout, but the next day, something is off. You're not just tired. You're slower. Less inclined to train. Your body is responding differently to...
Trust Your Body: Reduce Mileage in Final Taper
I used Runna for my Walt Disney World Marathon training and I'm using it for London now too. But this time I'm adjusting the taper to reduce mileage even further from what it recommends, just based on how I feel....
Three Moves to Relieve Upper Back Pain
Posture | Upper Back Pain 3 exercises that can help improve your posture and reduce upper back tension. Too much sitting makes your thoracic spine stiff and your upper back underactive, which often leads to tension. These exercises improve mobility in your spine...
Aerobic Limits Drive Identity‑Driven Burn Pursuit
The aerobically limited athlete will be state dependent on chasing the burn (pH)/glycogen/>SNS/hormones. They will be psychologically tied to an identity that isn’t doing enough. Their nervous system will literally protect and chase this state.
Boosted Ritt Hammer’s CHS by 11 Mph in 12 Weeks
Earlier this year I helped for @DPWorldTour player @Ritt_Hammer gain 11mph CHS in just 12 weeks. Here’s how ⬇️ https://t.co/3SO3bHodQq
Heat Spikes Heart Rate, only Brady Thrives
Hahaha. Last week was 35-40 degrees. Could keep a 10 min pace at 120 hr. So… today is 85 and humid 🤣🤣 HR was 135 at 12 min/mi Heat sucks. Except if you’re @Brady_H
Science-Backed Toughness Guide for Action‑Driven Procrastinators
A practical, science based guide to toughening up — for those who can only “just do it” when conditions are right. @DrAndyGalpin PERFORM podcast hits another grand slam:
Feel First, Think Second, Let Performance Follow
In physical training most coaches lead with the performance results. I think about those last. My prescription follows: Feel first. Mind second. Performance third. Performance is almost always a byproduct of getting the first two right.