Today's Fitness Pulse
Eternal launches AI‑driven weekly health podcasts powered by personal data
Eternal, a health‑and‑longevity startup, secured a $13.25 million seed round and introduced AI‑generated five‑minute podcasts that synthesize data from wearables, blood work and DEXA scans. The briefings deliver personalized updates on sleep, movement, strength, cardio and recovery each week.
Slow Eccentric Exercise Proven to Build Stronger Muscles, Undermining ‘No Pain, No Gain’ Dogma
Researchers led by Kazunori Nosaka of Edith Cowan University published a review confirming that slow eccentric actions—like lowering weights or walking downstairs—produce greater muscle force with lower metabolic cost. The findings challenge the entrenched belief that only painful, exhausting workouts drive strength gains.
Assessments Reveal Exact Path Back to Fighting
We have a fighter in town for assessments. Assessments are our nerdy love. From movement to performance. If you’re not asssessing, you’re guessing. This is especially important after an injury. Think of your body like a phone. The software is...
Finish Strong: Power Through the Hardest Phase
Late base is the hardest part of the entire build. It's like mile 17-20 of the marathon. You're tired, the legs are no longer fresh, the finish line excitement is still a ways ahead & the start line excitement is long gone. Those...
Should You Change Your Form When Running on the Treadmill Vs. Outdoors?
Running form on a treadmill should mirror outdoor form, according to USATF‑certified coach Kai Ng and Olympian coach John Henwood. The only notable difference is a slightly more upright posture on the moving belt, which occurs naturally. Both coaches warn that runners...
Study Highlights Physiological Resilience as New Marathon Performance Predictor
Exercise scientist Jonah Rosner will travel to England for lab tests that gauge physiological resilience, a newly identified fourth predictor of marathon performance. Researchers say this “durability” metric explains why elite runners maintain speed late in the race, reshaping training...
How to Avoid Shin Pain When You Run
Shin pain affects roughly one in five runners and accounts for over half of lower‑leg injuries, disrupting training cycles and overall wellbeing. The article outlines three primary sources—medial tibial stress syndrome (shin splints), tibial stress fractures, and chronic exertional compartment...
Shoulder Pain Exercises: 7 Moves to Improve Mobility
Shoulder pain is among the most common musculoskeletal complaints, driven by the joint’s shallow socket and reliance on soft‑tissue support. Experts from Hospital for Special Surgery and the University of Indianapolis explain that an imbalance between the powerful deltoids and...
Combined Effects of Blood Flow Restriction Training and Nutritional Intervention on Muscle Adaptations: A Systematic Review and Meta-Analysis
A systematic review and meta‑analysis of nine randomized trials (181 healthy adults) examined whether adding nutritional supplements to blood‑flow restriction (BFR) training improves strength, hypertrophy, or endurance. The pooled data showed no significant additional gains in maximal strength (SMD = ‑0.09) or...
Longer, Easier Swims Boost Recovery for Autonomic Dysfunction
1700W in a sprint at the end of a stage. Today, they went 151km and avg 168W (92HR avg for the guy whose data was shown). Convinced a swim sprinter yesterday that swimming longer and easier (1:30 pace/100 instead of 1:15)...
FMS Predictive Value Varies Across Athlete Populations
New podcast: I review research on whether the Functional Movement Screen predicts injuries in baseball players. More importantly, I speak broadly to the goal of assessments, and why what’s predictive in one population might not hold up in other athletes....
Pro Cyclist Tim Declercq Says 'Snowball Effect' Drives Riders to Race Less
Former pro Tim Declercq and Belgian national coach Serge Pauwels say elite cyclists are racing far fewer days as training intensity rises. The shift, described as a "snowball effect," is reshaping preparation for Grand Tours and classic races.
Front Rack Slippage Threatens Climb; Need Better Grip
Singles for breakfast. Gotta work on my front rack left hand slippage nearly took me out. https://t.co/KaaAK3Dt22
Nicholas Galitzine Reveals His Intense Masters Of The Universe Fitness Regimen
Nicholas Galitzine endured an extreme fitness regimen for the role of He‑Man, including 18‑hour fasts, three‑hour weight sessions, and immediate stunt work. Co‑star Camila Mendes began her training in September 2024, emphasizing nutrition and body awareness. Director Travis Knight aims to...
GarageRocker's Balancing Act
GarageRocker posted a detailed Flexible 5/3/1 C1W2D1 workout, highlighting a progressive squat ladder that peaked at 355 lb for a single rep. The session paired heavy squats with hanging leg lifts and incorporated 2 × 5 box jumps for explosive power. Rest intervals...
Strength-First Workouts Cut Body Fat by Nearly Double, Korean Study Shows
A 12‑week experiment with 45 overweight men revealed that strength training before cardio halved body‑fat loss time, delivering roughly 4% total‑body fat reduction versus 2% for the reverse order. The finding could reshape workout sequencing for weight‑loss programs worldwide.
Hinge Upper Back, Not Slide, for True Glute Thrusts
I know I’m singling out _adimalca_ here as sooo many people do this with their hip thrusts. Sliding back on the machine makes it easier. Hinge from the upper back and you’ll feel more glutes, but won’t be able to...
Want to Ride Strong While Using GLP-1s? Experts Explain How to Strike the Right Balance.
The article outlines how cyclists using GLP‑1 weight‑loss drugs like Ozempic or Wegovy can maintain performance by prioritizing intentional fueling, hydration, and strength training. It stresses that appetite suppression from these medications requires pre‑ride carbohydrate snacks and post‑ride protein‑carb meals...
Lactate Regeneration of NAD⁺ Keeps Glycolysis Running
As exercise intensity increases, ATP demand rises sharply and glycolytic flux accelerates. At some point, mitochondria cannot oxidize pyruvate fast enough to match the rate at which it is being produced. At the same time, glycolysis itself depends on the...
Proper RDL Keeps Hamstring Short Head Taut, Protects Knees
This is common misconception about the RDL. When performed with perfect "soft-knee" technique. Where the knees are slightly bent and then held static the short head is under constant isometric load. If a lifter "squats" the weight instead of hinging,...
Creatine Boosts Exercise Performance by Up to 10%, Study Finds
A peer‑reviewed study in the journal *Nutrients* confirms that creatine monohydrate can increase strength, power and high‑intensity exercise performance by 5‑10%. The findings reinforce creatine’s status as a cornerstone supplement while highlighting safety considerations for certain users.
Add Full‑Range Hip Flexor Work for Better Performance
What are we naming this exercise? I find that a lot of athletes lack hip flexor work in the correct range of motion. Try this exercise for 2-4 sets x 6-8 reps and progress to the loaded version and/or hands above...
From Rule of Thumb to Mechanistic Formula: An AI-Assisted Model for Shuttle Run Distance Correction in HIIT
Researchers led by Martin Buchheit have unveiled an AI‑assisted, mechanistic formula that corrects shuttle‑run distances in high‑intensity interval training (HIIT). The model replaces traditional rule‑of‑thumb adjustments with a data‑driven approach that accounts for biomechanics, fatigue dynamics, and environmental variables. Validation...
Beam Drills Boost Balance, Striking, and Grappling Power
Not enough people fk with balance beams. Turn on the sound. “If you can doge a wrench, you can dodge a ball.” If you can stabilize on a beam…… You’re definitely going to have better balance striking and a better base...
Your Full-Service Guide to Making Treadmill Workouts Efficient, Effective, and Enjoyable
The article offers a comprehensive guide to making treadmill workouts efficient, effective, and enjoyable, featuring insights from certified run coaches and personal trainers. It outlines the benefits of treadmill training—precision, consistency, cardiovascular health, and injury‑rehab potential—while recommending top treadmill models...
Valentina Shevchenko Reveals the Longevity Secrets Behind Her UFC Dominance and Championship Mindset
UFC flyweight champion Valentina Shevchenko attributes her decade‑long dominance to a mindset of constant control and disciplined recovery. After defeating Weili Zhang in November, she is eyeing a next defense against Natalia Silva while maintaining daily, nature‑based training. She emphasizes...
Essential Cycling Tips That Unlock Most of Your Potential
There are a lot of things you can know about cycling training and performance. Then there are certain things you need to know that will bring you most of the way toward your potential. Swipe through ten of them and...
Ask MBA: How to Make MTB Climbs Feel Easier
Mountain Bike Action’s Ask MBA column tackles the common frustration of steep climbs, offering practical advice for riders who feel demotivated by persistent effort. The column recommends timing ascents to measure improvement, scaling back effort on easier sections, and emphasizing...
Real Supplements That Actually Build Muscle & Recovery
💊Everyone is chasing the perfect supplement stack… but what actually works? Creatine, protein powders, and the supplements that actually build muscle, improve health, and speed up recovery what’s worth it and what’s not? 🎙️Tune in Monday at 9:30 AM CST to...
What Makes Olympic Coach Mark Schubert’s Hawaii Summer Clinic so Special?
Mark Schubert, an eight‑time Olympic swimming coach, is running a week‑long swim clinic in Oahu that blends elite technique work with race strategy and mental preparation. The program, scheduled for July 5‑10 and July 12‑17, promises personalized feedback from a coach who...
Activate Aerobic System Early to Avoid Stress‑Induced Fatigue
High stress individuals who simply add in down-regulation without ACTIVELY engaging the aerobic system stand to learn a harder lesson. When the cells early default is glycolysis, obviously the aerobic system lags or struggles/mito limitation. If this person doesn’t teach that...
Use This Cycling Calorie Counter to Estimate How Many You Burned on a Ride
The article introduces a cycling calorie calculator that helps riders estimate energy expenditure based on factors like weight, speed, and terrain. It explains basic calorie concepts, basal metabolic rate (BMR) averages of 1,800 kcal for women and 2,400 kcal for men, and...
Consistency Beats Flashy Workouts Every Time
RUNNERS - Don’t get distracted by fancy workouts. The key is to consistently put in solid, hard work week after week, month after month. I’d take months of steady, consistent effort over a few flashy workouts any day.
Endurance Fueling Shifts: 120g Carbs/Hr, Low‑Energy Risks, and Higher Protein on Recovery Days
A trio of recent studies published in May 2026 recommend upping mid‑run carbohydrate intake to as much as 120 g per hour, warn that low‑energy availability doubles medical‑support risk at marathons, and show that protein needs rise on recovery days, reshaping...
Your Ideal BMI Depends on Your Sport
Of course, there are tradeoffs. My experience over 4 decades as an athlete (YMMV)... BMI 18-19 - I *will* be injured. BMI 19-20 - I'll run fast when not injured, but I'll be injured a lot. BMI 20-21 - Probably the sweet spot for...
EOS Fitness Spotlights Cutting-Edge Recovery Techniques in Las Vegas
EOS Fitness district manager Raul Escareno and regional VP of sales Eric McCauley explained how new recovery tech and timeless practices are reshaping post‑workout healing at Las Vegas gyms. Their insights underscore a shift toward deliberate recovery as a performance driver.
Complete Rest Costs More Than You Think
The cost of complete rest is not zero. It is measurable, it compounds, and it is almost always worse than people expect. Injured? Have you stopped everything? Did you need to? Did you ask? We decondition so rapidly......
Third Edition Muscle Hypertrophy Textbook Now Open for Preorder
Super excited to share that the 3rd edition of my textbook, "Science and Development of Muscle Hypertrophy," is now available for preorder on Amazon. This revision has been several years in the making, reflecting the substantial body of new...
Carmel Coach Chris Plumb Discusses Program Success on ISCA Podcast (Video)
International Swim Coaches Association featured Carmel Swim Club head coach Chris Plumb on its Lane One: Make Waves podcast. Plumb, who guided three Carmel swimmers to the 2024 Paris Olympics and oversaw the high school's 40th consecutive girls state title,...
Low Birth Weight Predicts Kidney Strain in Ultramarathon Runners, Study Finds
Researchers published a study showing that ultramarathon runners born with low birth weight experience greater kidney function decline during prolonged races. The analysis of 44 athletes across hot and cold events suggests early‑life development influences renal resilience, a finding that...
Carbs Boost Long, Fasted Resistance Training Volume
Do carbs enhance resistance-exercise performance? 🏋️ This new meta-analysis compiled data from 21 studies (351 participants) to establish the effects of acute carb feeding (pre- or during exercise) on resistance exercise performance 🔍 Here is what they found ⬇️ 🍞 Carbohydrate intake leads...
Sorry, But Your Strength Training Isn't Cardio — Here's Why It Matters
The article explains that strength training, despite raising heart rate, does not replace cardio because it stresses the body differently. Aerobic exercise provides sustained oxygen demand that improves VO₂ max and overall cardiorespiratory fitness, key predictors of longevity. Resistance training offers...
New Study Suggests Bonking Is (Mostly) All in Your Head
A 2026 review in *Endocrine Reviews* re‑examines more than 160 studies and argues that endurance fatigue, traditionally called "bonking," is driven primarily by exercise‑induced hypoglycemia rather than muscle glycogen depletion. The authors propose that the brain detects falling blood‑glucose levels...
Strength Training Boosts Cycling Speed and Endurance
A little information on why strength training helps you ride faster for longer and how to implement it alongside cycling.
Optimal Exercise‑Fasting Dose Boosts Metabolic Health
Optimal dosage of exercise combined with intermittent fasting for body composition and cardiometabolic health in adults: a systematic review and multilevel meta-analysis https://t.co/JFrFVMpGDq
EMG Rankings Overvalue Knee Work, Undervalue Hip Hinges
Many coaches and programs historically ranked exercises purely by peak %MVIC from EMG studies (e.g., “Nordics = best for BF”). This pushed knee-dominant work heavily while undervaluing hip-hinge patterns for overall posterior chain development and injury resilience.
Student Athletes Under‑Fuel, Risk Injury—Fix Nutrition Now
Most student athletes: • Under-fuel without realizing it • Eating “healthy” but not enough for sport • Training hard while under-recovering This leads to: – Low energy – Poor recovery – Increased injury risk 🔗 How to fix it! 🔗https://t.co/BVq5dLuPsS https://t.co/B2lgI4qRD2
Master the RDL: Heavy Hinges Over Sloppy Form
You think nutrition wizard/coach/director @PratikxPatel slouches on RDL? Bashing out 2 x BW for reps needs to be the new standard. He has more championship rings than me so I won’t argue. Stop slacking on hinges and learn how ⬇️ https://t.co/crjECpbYBl...
Sodium Needs: Only Ultra-Endurance Runners Require Extra
How much sodium do you really need during exercise? This blog explains when targeted sodium replacement may be necessary, why it mainly applies to ultra endurance events, and why most athletes can simply ‘season to taste’. Click here: https://t.co/eWzOuJjuQQ https://t.co/hVI7pnlsvW
Simple Pre‑Run Fuel: Coffee, Yogurt, Blueberries
Pre-workout for my five mile run 🏃♀️ ☕️Black coffee with cinnamon 🫐Greek yogurt + wild blueberries Carbs + little protein + clean caffeine 🔥 https://t.co/I9FkiKHRrG
Rest and Recovery Drive Explosive Speed Training.
“Feed the Raptors” As traditional teams build a base of toughness and fatigue-based training, other teams build speed (KPI of explosive) on a base of rest, recovery, and sleep. #SprintBasedFootball #RaiseTheFloor #FeedTheCats