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.
Florida’s Space Pirate
Pamela Chapman‑Markle, a 70‑year‑old UltraRunning ambassador, completed Florida’s Space Pirate 100‑mile ultramarathon in 21:33, finishing third among women and fourth overall. The race traced a point‑to‑point coastal route from Cape Canaveral to Jensen Beach, featuring a night‑time detour through Fort Pierce. Chapman‑Markle ran the event just months after a total hip replacement, shaving 30 minutes off her previous 100‑mile time. Her crew provided regular nutrition swaps and navigation assistance throughout the 100‑mile trek.
Build Bigger Glutes by Mastering Core Compound Moves
I think this glute growth formula would work very well. The main thing is to get super strong at the big, basic glute growing movements.
GE HealthCare, Springbok Analytics Team Up on MRI-Based Muscle Analysis for Sports Medicine, Human Performance Applications
GE HealthCare and Springbok Analytics have signed a development agreement to fuse Springbok’s AI‑driven muscle‑analysis platform with GE’s advanced MRI scanners. The collaboration will enable rapid, full‑body MRI exams to be transformed into detailed 3‑D maps that quantify up to...
Tricking Temperature Perception Boosts Cycling Performance in Heat
Coming from Toronto and trying do mile reps in the middle of a heat wave in Tucson, I keep this study in mind: “Deception of ambient and body core temperature improves self paced cycling in hot, humid conditions,” Castle et al.,...
How to Get Back Into Running This Spring
Winter’s extreme cold and snow left many runners deconditioned, disrupting training plans and canceling races across the U.S. As temperatures rise, experts warn that a sudden return to pre‑winter mileage can increase injury risk. Cardiologist Dr. Tamanna Singh and coach...
The RPE Scale Explained: How Lifters Use Effort to Drive Strength and Muscle Gains
The Rate of Perceived Exertion (RPE) scale lets lifters gauge effort instead of relying solely on fixed percentages of a one‑rep max. By estimating reps‑in‑reserve, athletes can adjust load daily to match sleep, stress, nutrition and fatigue levels. The article...
Try These Glute Exercises to Unlock Unshakeable Knees
Coach and ultrarunner Meg Takacs emphasizes glute medius conditioning to protect knee stability. She outlines four targeted exercises—Cossack squats, weighted glute bridges, abduction/adduction drills, and box step‑ups—each with scaling options. Proper form shifts load from the knee to the glutes,...
Simeon Panda Shoulder Workout: 4 Exercises to Build Bigger Delts, Strength & Upper Body Power
Fitness influencer Simeon Panda, with over 17 million followers, posted a four‑exercise shoulder routine on Instagram that emphasizes high volume. The program consists of seated Smith‑machine presses, standing dumbbell presses, dumbbell lateral raises, and reverse pec‑dec flyes, each performed for six...
Florida Runner Takes Barefoot Boston Marathon Training to Extremes
Terrence Concannon, a 24‑year‑old Tampa runner, is training to become the youngest athlete to complete the Boston Marathon barefoot, joining an exclusive group of five. His regimen blends unconventional strength drills—dumbbell kicks, fork stabs, toe‑knuckle rope jumps—with barefoot hikes, treadmill...
Upper Back Rotation Relieves Neck and Lower Back
Posture | Upper back pain | 2 exercises These 2 exercises focus on improving thoracic spine mobility through rotation which is often restricted if you sit a lot or stay in one position for too long Improving rotation in your upper back...
The Cambered Squat Bar Is One of the Hardest Bars You'll Ever Put on Your Back
The EliteFTS cambered squat bar adds a 14‑inch drop, forcing the load to hang below the sleeves and creating intentional instability. This design compels lifters to engage the upper back, lats, and core throughout the entire squat, exposing hidden weaknesses...
Constant Load Boosts Predictability, Fuels Champion Performance
Exactly. Everyone talks about tapering the load for performance. Few talk about tapering the load for stability. At a constant load, Fatigue plateaus much quicker than fitness (half-life of ~7 days) This means, if you hold the load constant, you don't just get faster...
Stop Overworking the Easy, Prioritize Deep Work
Novice runners tend to go too hard on the easy days and too easy on the hard days. Same thing occurs in the office. We spend too much time, energy and effort on emails, meetings, etc. We don't block off enough...
The Most Comprehensive Analysis of Strength Training Ever Assembled
Researchers have aggregated 137 systematic reviews covering more than 30,000 participants to produce the most comprehensive strength‑training analysis to date. Conducted under the world’s largest sports‑medicine organization, the new guidance overturns several long‑standing training dogmas and outlines evidence‑based protocols for...
Two 30‑Minute Sessions Weekly Deliver Real Strength Gains
Less than one-quarter of the population performs resistance training on a regular basis. Time is considered the primary barrier to participation. It shouldn't be. An emerging body of evidence shows that as little as two 30-minute resistance training...
Dirtea's Micronised Creatine Solves Powder Taste Issue, Gains Praise
A recent hands‑on test shows Dirtea Pure Essential Creatine eliminates the gritty taste and filler concerns that plague many powders. The reviewer reports smoother mixes, steady energy and better recovery, positioning Dirtea as a standout as the creatine market expands...
New Workout Overview Adds Effort, HR Zones, Recovery
Workout overviews feature update 🚨 - Perceived effort - HR zone distribution - Suggested recovery time
Creatine Boosts Muscle only with Resistance Training
Does creatine work if you don’t train? 🧐 This new meta-analysis compiled data from 39 trials to establish the effects of creatine supplementation with / without resistance training on… 🏋️♂️ Strength ⚡️ Performance 💪 Lean mass Here is what they found ⬇️ When resistance training, creatine...
1 EME Centre to Host Open Rally for Army Boys Sports Cadet Induction, April 6‑12
The 1 EME Centre in Secunderabad will conduct an open induction rally from April 6 to April 12, 2026, to select boys aged 8‑14 as sports cadets for the Army Boys Sports Company. Candidates will compete in volleyball, kayaking and canoeing and, if...
Protein Vs. Strength Training: What’s Better For Building Muscle In Midlife?
A meta‑analysis of 38 randomized trials involving 2,600 adults over 50 found that protein supplementation combined with strength training produced the greatest gains in lean mass, muscle strength, and functional performance. Strength training alone outperformed protein alone, confirming that resistance...
MisterEasyyy Primes Nutrition, Cuts Weight for April 2 Fight
April 2nd locked in for @mistereasyyy fighting on @ufcbjj Nutrition has been dialled in properly to maximise his performance during training Whilst also getting his weight down at the same time Setting himself up for a smooth weight cut on...
Fermented Milk Protein Consumption Improves Exercise Performance and Total Body Mass in Prepubertal Children: A Randomized Double-Blind, Placebo-Controlled Pilot Trial
A randomized, double‑blind pilot trial examined 8‑week consumption of a fermented milk protein beverage versus an equivalent non‑fermented milk protein drink and a protein‑free placebo in 44 prepubertal boys who play soccer. Both fermented and non‑fermented milk protein groups showed...
Tired of Rolled Ankles? These 13 Expert-Approved Exercises Could Save Your Hike.
Backpacker outlines a comprehensive plan to prevent ankle sprains that frequently sideline hikers. The article curates 13 expert‑approved exercises—including resistance‑band stretches, calf strengthening, and balance drills—to fortify ankle stabilizers and improve mobility. It also highlights gear such as the Sidekick...
Peloton Launches Commercial Series Bikes and Treadmills for Post‑Pandemic Gyms
On March 17, 2026, Peloton announced its Commercial Series—a pair of connected bike and treadmill designed for high‑traffic fitness centers. The equipment, engineered with Precor’s industrial‑grade components, will begin shipping to gyms in late 2026 after a demo at the...
Bodybuilding.com Launches Bodybuilding Health Plus, a Personalized Metabolic & Wellness Platform
On March 16, 2026, Bodybuilding.com, led by CEO Andres Giraldo, announced the launch of Bodybuilding Health Plus from its Boca Raton, FL headquarters. The new digital service connects customers with licensed physicians to deliver personalized metabolic, recovery, and overall wellness...
Daxko Rolls Out Elevate Wellness, Connecting Gyms to GLP‑1 Telehealth Services
On March 18, 2026, Daxko, the fitness‑software giant, announced the launch of Elevate Wellness, a program that enables gyms and health clubs across the United States to connect members with licensed telehealth providers for GLP‑1 weight‑loss drugs, hormone therapy and...
Athletes Need Multiple Protein Meals, Not OMAD
OMAD is not a smart strategy for athletes chasing muscle growth, strength gains, recovery, and peak performance. While OMAD can work well for fat loss in some scenarios (and a few studies show it doesn’t completely tank performance in short-term trials),...
Five Essentials for Lean Muscle Growth
5 Simple ways to build lean mass: ☑️1.8-2.0g by protein/kg/BW/day ☑️Drink 90-100 oz of fluid daily ☑️Resistance train 4-5x/week following a plan ☑️Sleep 8-9 hours every night (can't grow muscle without rest &recovery) ☑️Supplement with 5-7g of creatine monohydrate daily
ActivitiesGuy Log III: Now Contains Westside Conjugate Like Substance
ActivitiesGuy introduced a new wagon wheel deadlift routine, progressing from 165 lb to 300 lb across six sets. The post outlines a potential “mini‑competition” format that combines log clean‑and‑press, wagon wheel deadlifts, farmer’s walks, and sandbag carries. Each event would run 60‑90...
Minimalist Workouts Deliver Maximum Performance
Distillate workouts Warmup - few jump & hops Front Squat Bench Press Rows Curls You train long enough you learn what gets you maximum running at a minimum. https://t.co/VpFYNAgh0k
Elite Youth Training Requires Structured, Technical, High‑Intensity Programs
You want to know what "elite" 😉 training looks like for 11-12 year olds... Hint hint: It doesn't look like a college strength and program. A program that is more structured, highly technical and higher in intensity you might be missing...
Megan Ewoldsen’s Science-Backed Muscle-Building Tips For Faster Gains
Megan Ewoldsen, a 2025 NPC Worldwide Caribbean Grand Prix Bikini champion and fitness influencer with over 335,000 Instagram followers, released six science‑backed muscle‑building tips. She emphasizes controlling the eccentric phase, training close to failure, and maintaining key lifts for progressive...
Power Lunch: Heavy Narrow‑Stance RDLs, 5×10
Lunch time lift. Narrow stance RDL with heaviest DBs I could find 5 x 10 https://t.co/c1eRbHIxuf
Acumobility Ball Targets Quadratus Lumborum for Better Performance
I posted five years ago about how to use the Acumobility ball for upper extremity health and performance, so it seems long overdue for me to share one of the ways we’re using it a bit further down the...
NASA Astronaut Workout: How Jessica Meir Builds Muscle and Bone Strength in Space
NASA astronaut Jessica Meir, currently on her second ISS mission, relies on the Advanced Resistance Exercise Device (ARED) to perform daily weight‑training sessions. The ARED uses vacuum tubes and flywheels to mimic free‑weight movements, allowing astronauts to lift squats, deadlifts,...
Stay in Performance Mode, Reject Traditional Periodization
Never drift from a state of performance. The argument against periodization. From a podcast episode posting on Wednesday, 3/18
Full-Day Fuel Plan Powers 7 PM Student‑Athlete Game
Fueling a 7 pm game for student athletes 6:30-7 am Breakfast: -Milk + H20 -Apple + almond butter -Egg avocado English muffin 9:00 am 2nd breakfast -Greek yogurt parfait or fruit protein smoothie -H20 -Jerky 11 am Lunch: -Milk -Mixed berries -Cheese stick -Grilled chicken wrap 1:30-2 pm 2nd lunch: -Turkey sandwich...
Are Scientists Now More Important than Star Riders? Inside Pro Cycling's Race for Scientific Innovation
Professional cycling is entering a new era where scientific research rivals star power. Teams such as Tudor Pro Cycling are allocating substantial budgets to engineers, data scientists, and PhDs to chase marginal gains through wind‑tunnel testing, CFD, and AI. Recent...
Fuel Carbs to Prevent Late‑game Injuries
> 25% of all injuries occur in the last 15-20 min of a game when fatigue sets in. Carbs fuel muscle and brain. Carbohydrate intake can greatly impair or improve an athlete's performance. Inadequate carb intake = ❌Tired legs and brain ❌Muscle cramping and...
Beyond the Scale: Prioritize Proportion, Performance, and Life
there's a point where your goal weight becomes less and less important and size and proportion starts to matter more. we dont need to focus too much on arbitrary numbers there will always be areas to improve upon. strength, endurance,...
How Can a Bike Be Faster in a Crosswind? Explaining the Sail Effect in Aerodynamics
Cycling aerodynamics research reveals that certain bike frames and wheels generate a "sail effect" in cross‑winds, reducing drag and even producing forward thrust. Tests by Cyclingnews Labs showed deep‑tube frames like the Factor ONE and disc wheels achieve lower drag...
Light Lifting Keeps High‑Mileage Runners Injury‑Free
This a certain irony in the “hybrid athlete” and “running vs lifting space where a lot the “lift heavy” folks 🏋️do get injured quite often it seems. I’m over here running 100-miles a week and “lifting light and a little”...
Practical Strategies to Build Real Fitness Consistency
The fitness industry loves to preach about consistency. And for a good reason. Things only change with repeated reps. But you probably already know that. Here are a few ways I help clients actually implement this knowledge and improve their ability...
![Train This Close to Failure for Optimal Gains [2 New Studies]](/cdn-cgi/image/width=1200,quality=75,format=auto,fit=cover/https://mennohenselmans.com/wp-content/uploads/2026/03/Thumb.jpg)
Train This Close to Failure for Optimal Gains [2 New Studies]
Two recent studies examined strength‑trained athletes performing bench presses and squats with varying velocity‑loss thresholds to gauge proximity to failure. Results showed a clear trend: the nearer to failure, the greater the muscle hypertrophy, while strength gains were inconsistent and...
Beyond VO₂max: Rethinking Performance and Longevity
Working on a new article for my Substack. Those of us working with elite athletes have relied on our good old friend VO₂max for decades. It’s essential, but it’s not the full picture. Now that VO₂max has re-emerged in the world of longevity,...
Weekly Mileage Can Misrepresent Training; Avoid Overcompensation
Viewing mileage through a weekly lens doesn’t always tell the whole story. A simple example: You do a Saturday race midway through the training block. You take it easy for 3 days before, and 3 days after the race. This...
Optimizing Health with HIIT, VO2max, Zone 2, and Fatmax
Thank you @drgabriellelyon for the opportunity to sit down and discuss HIIT, VO2max, Zone 2, Fatmax, and applications for health. https://t.co/p6VplkCgVS
Watch Dr. McCubbin's Sodium in Sport Webinar Anytime
If you were unable to attend the recent webinar with Dr Alan McCubbin on Sodium in Sport, the recording is now available. The session includes supporting learning materials and can be accessed at any time with lifetime access. https://t.co/bjjTXlakSU https://t.co/07fqZzmJig
Creatine Supports Muscle, Bone, and Brain Health in Aging
Creatine supplementation and healthy ageing: https://t.co/NDGrsIncs2 This blog outlines the potential role of creatine for combating age-related changes in skeletal muscle and bone health, as well as cognitive function and memory. https://t.co/gVxO9C1mit
Believing You’re on Steroids Increases Strength Significantly
You should placebo yourself into thinking you’re on steroids. Athletes given a placebo they thought was Dianabol added ~8.5 kg to their bench, ~7 kg to their military press, and ~16 kg to their squat in 4 weeks compared to when...