Quality Calorie Surplus Beats Dirty Bulking for Muscle
My 900-calorie smoothie helps you hit your calorie surplus without forcing meals so you can refuel properly and actually build muscle. 💪 But it’s not just about more calories it’s about quality calories that: ✔️ Help reduce inflammation ✔️ Support overall health ✔️ Improve recovery and sleep ✔️ Promote real muscle growth This is why “dirty bulking” falls short your body performs better when it’s fueled with intention. 👉 Grab the recipes + full weight gain strategy on my website https://t.co/X867TJr6j8
Haltere Swings Boost Hip Torque via Narrow Stance
Haltere swings are a great way to peak the hinge pattern. The narrow/standing stance allows for greater GH stretch that means more hip torque. More on this in the hinge mastery course. https://t.co/od5bJr446L
Exercise Restores Aging Mice Gut Microbiome, Cuts Heart Risk
Late-in-life treadmill training mitigates gut microbiome imbalances and cardiovascular disease risk in mice "Here we demonstrate that a 12-wk treadmill running program in older mice rejuvenates the gut microbiome and attenuates markers of cardiovascular disease (CVD) risk. Notably, specific microbial taxa correlate...
Hinge Patterns Offer Untapped Potential, Not Just Accessories
There is a world of hinge pattern opportunities available to you. Yet it’s often treated like an accessory exercise. https://t.co/kqqVHYANTJ
Master the Hip Hinge: Restore Fundamentals, Prevent Injuries
We've lost the craft of fundamentals. Everyone chases "big numbers" and fancy variations, but the simple hip hinge? Most butcher it. They mess-up their RDLs, round their backs, or turn it into a stiff-legged mess that wrecks hamstrings and lower backs instead...
Health Is True Wealth: Prioritize Sleep, Exercise, Nutrition
True wealth isn’t found in your bank account it’s waking up with your health intact and needing nothing from a prescription bottle. You can always make more money, but you can’t buy back your health. Protect it like your life...
Build a Solid Base Before a 16‑week Marathon Plan
Most online marathon plans are too short, and progress too quickly. If your marathon training block is truly only 16 weeks, I think you should be entering that plan with a solid base already. This generally means: - Being able to...
Pro Secrets to Conquer the Cape Epic
Our latest podcast: How to win one of the world's toughest mountain bike races. We're joined by Dr @MikePosthumus, Head of Performance for Specialized Racing, who shares tactical, training & nutrition insights on a SA victory at the 2026 @CapeEpic...
Fascicle Lengths Drop Faster than CSA, yet Need Less Maintenance
Muscle fascicle lengths seem to dissipate more quickly than muscle CSA during detraining, but require less stimulus for maintenance. Learn more in this week's free Patreon article. https://t.co/OaAsXRoqu9
Consistency Means Returning After Lapses, Not Perfection
"Consistency = never falling off" That definition isn't only wrong but it also ruins more progress than it helps. Consistency is mostly a return skill. Here are some simple return rules: - if I miss a workout, I still do the next one -...
Distinguish Training Laws From Principles to Cut BS
Helping you cut through the BS. Understand there are laws and principles to training. Laws are non-debatable. They happen every time without fail. Arguing a law is for content creators. Principles are close to laws. They’re a general rule or pattern...
Movement Diagnosis Over Symptoms: Sahrmann’s Transformative Guide
I was recently asked, "What's the most important book you've read in your career?" The answer was really simple: "Diagnosis and Treatment of Movement Impairment Syndromes," by Shirley Sahrmann. Early in my career - especially in light of my own shoulder pain...
Endurance Success Depends on Monthly Training Load
For serious endurance athletes, the key loading unit isn’t the training session... It’s the training *month*
Year-Long Aerobic Exercise Preserves White Matter, Boosts Cognition
Effects of aerobic exercise and cardiorespiratory fitness on white matter free water fraction in older adults: a 1-year randomized controlled trial "These findings suggest that 1 year of aerobic training may reduce [Free Water Fraction] in the CC body and that higher...
Box Squats Enforce Hip Hinge, Prevent Depth Cheating
We do box squats all the time at Glute Lab for two reasons: to teach you how to sit back more and use the hips, and for a a consistent depth marker. People tend to cheat as the set goes...
Three Core Sleep Hacks That Actually Work
3 sleep habits that actually move the needle: 1. Set your bed to cool down at the time you want to fall asleep 2. Eat your last meal 3 to 4 hours before bed 3. Same bedtime every night within 30 minutes. No...
PERFORM: The Ultimate Exercise Physiology Podcast
There is simply no exercise physiology podcast with the level of rigor, breadth and depth and practical applications as PERFORM with @DrAndyGalpin This is listen asap and archive to keep coming back to stuff.
Mobility Circuits Boost Aerobic Base and Preserve ROM
Well said. Or better yet, work in some mobility circuits as a way to build an aerobic base while improving movement quality and preserving ROM. https://t.co/5aGm6TogP5
Double the Miles, Double the Benefit—Stretch 30 Minutes
2 miles is twice as good as one. Then do static stretching for 30 minutes.
Three Moves to Strengthen Core, Hips, Relieve Back Pain
Low back pain Often it comes down to a lack of strength and control around the spine and hips. These 3 exercises help with exactly that. They improve rotation, strengthen your core and hip flexors, and build better control of your hips. The...
Positive Game Review Boosts Hormones, Performance; Negative Harms
Research on professional rugby players found that watching what they did wrong after a game led to elevated cortisol and worse performance the next game. Watching what they did well had the opposite effect, a bump in testosterone and better...
Structured Exercise Boosts Recovery After Colon Cancer Chemotherapy
Structured Exercise after Adjuvant Chemotherapy for Colon Cancer | New England Journal of Medicine https://t.co/Q2DtXIX8vI #exercise #cancer #lifestylemedicine #health #exerciseismedicine
Athletes Need Aerobic Base, Not Distance Running
To be clear, I think it's very important for all athletes - including baseball players - to have a solid aerobic base. I just think distance running is the wrong path to achieving it. More thorough take on the topic:...
VO₂max Intervals Boost Running Economy, Not Max Capacity
“VO₂max intervals” don’t really change VO₂max in sharpening. They change something far more useful: Economy - at all paces. Stop chasing effort. Start chasing efficiency.
Recovery Mode: Easy 5K Boosts Marathon Confidence
I had my 23 mile long run on Saturday and then I took a bad spill in the gym on Sunday. I felt mostly OK, but just sore all-over for a few days (that includes my bruised ego). I paused...
Survey: Endurance Athletes' Indoor Training and Ventilation Habits
Spring is here for many. Endurance athletes, have you said goodbye to sweaty indoor treadmill/ergometer sessions, or are they still part of the mix? This short survey asks questions about training indoors, including about ventilation challenges: ...
Progressive Load, Not Rush: Protect Your Season
When intensity is layered onto a system that is not prepared, the result is predictable. The cardiovascular system adapts quickly, but connective tissue does not. Tendons, fascia, cartilage, and bone all require time and progressive loading to develop resilience. When...
Speed Persists—Or Grows—During Detraining, Strength Declines
Building on data in untrained subjects, this study in trained athletes found that speed is not lost during detraining and may even increase. In this way, it contrasts with strength, which is lost. https://t.co/4fiSlHL1UJ
Skipping Power Training Increases Death Risk Sixfold
What’s more dangerous than doing power work? Not doing it. A 2025 study of 3,889 people found those with the lowest muscle power had a nearly 6x higher risk of death than the highest group. Slow training builds slow people. Slow people die...
Simple, High‑intensity Combos Build Fight‑ready Grit
I just trained a fighter who said, “Just when I think something’s ‘the worst’, you come up with a new thing. This is now ‘the worst’.” 😂 Here’s the workout: Favorite 3 strike combo (include one kick) x10 each side Sit...
Simplify Cycling Training with Science‑Backed Endurance Plans
I started writing on my website robertovukovic.com about building better cycling training in 2022. I use endurance training science to make complex training principles simple and actionable. Head over to my website to learn more about me and my work....
Unlock Athlete Potential by Preserving Rotational Patterns
Elite rotational qualities are what make many athletes great, but some training approaches can limit the expression of this superpower. Learn how to identify, preserve, and develop rotational patterns for athletes that leverage these proficiencies. https://t.co/t1K6VbLmzH https://t.co/CykmqJxew0
Glycolytic Power Peaks After Eight HIIT Sessions
Third HIIT Session 2026 Legs felt a flat at the end of the last week so freshened Friday to Monday Had a great session this morning and felt like I hit VO2 Max on reps 3 and 4 This is the first time...
Runners Should Adopt 360 Breathing Like Expectant Moms
Working through 360 breating is very popular during pregnancy and postpartum but really it should be just as popular in the running community
Three Weekly Workouts Reverse Biological Aging, Study Shows
As a medical school professor, I can now say this with certainty: three workouts per week is the minimum dose to reverse biological aging. A massive new meta-analysis of 146 clinical trials from the University of Birmingham found that exercise improved...
Changing Running Form Usually Reduces Economy—Stick to What Works
Almost every time running form/running economy is studied, we see changes in form result in decreases in running economy, not increases. The main exceptions are vertical oscillation, and some limited work on cadence retraining with real-time feedback showing an improvement...
Omega‑3 Cuts Inflammation and Muscle Soreness Post‑exercise
Omega-3 for recovery in sports - meta-analysis 🐟 This new meta-analysis compiled data from 41 studies (over 1800 participants) to establish the effects of omega-3 supplementation of inflammation and recovery after exercise-induced stress 📚 Here is what they found ⬇️ Omega-3 supplementation significantly...
Run Slow, Build Mileage: Speed Limits Endurance
I wish I could claim originality here, but one of the greatest coaches of all time had similar thoughts many years ago.. "It is important to realize this point; that it is not the distance that will stop you in training as...
Exercise Counters Mitochondrial Decline, Preserving Aging Muscle Function
Mitochondria dysfunction underlies age-related decline of skeletal muscle function, with exercise mitigating this effect. Studies in both mice and humans. @PNASnews https://t.co/QjSR8GMRsR
Progress RDLs Long-Term with Weight, Volume, Tempo, and Unilateral Vari
Q: How do I progress RDLs long-term? A: Increase weight, add reps/sets, slow eccentrics (3–5 sec), deficit variations, or pauses. Cycle intensities and include unilateral work to prevent plateaus. https://t.co/azhv5chvqY
Protein Powder: Easy Boost for Muscle, Recovery, Longevity
Protein is crucial for not only muscle build, but also for recovery and overall longevity. Protein powder can be a quick, easy way to increase your intake in the day. Can help as a snack midday, after a workout with...
5 Superior Core Moves Over Crunches
Save this if you want to achieve the athletic & aesthetic goal. Crunches are long gone and the reality of it is that they are far inferior to other exercises. These 5 exercises are some of the bests for both performance and...
Excessive Intensity Harms Performance; Choose a Balanced Approach
"Why are you 'the intensity police'?" 👮♂️ Because I've seen (and experienced first-hand) the negative performance and health impact of too much intensity in your routine. I saw numerous swimmers get burned out & overtrained (some got very sick) purely from pushing...
Zone 6 Powers a Full Sprint Interval Day
Using Zone 6 for Very Fast Training I wrote up my experience of expanding my Sprint Interval Workout, to a Sprint Interval Day You'll find the full article on Endurance Essentials https://t.co/NP3KhauOIe
Mix Failure and Reserve: Tailor Intensity by Exercise Difficulty
Back in the day, it was “take every single set to complete, utter failure.” Recently, it’s been “don’t ever train to failure and always leave a couple of reps in reserve.” The truth is in the middle. More strenuous exercises...
RDL/Hinge Mastery Course Nears Release This Week
Finishing touches going the RDL / Hinge Mastery course. Announcement about release hopefully this week. 🍑 https://t.co/X990c9Tl2m
Running Success Means Showing Up, Adapting, and Walking
As soon as I hear “real” before runner come out of someone’s mouth I just know a circus lost a clown. Being a runner is about showing up, adapting and doing what actually works for you. If that includes walk breaks?...
Strengthen Rotator Cuff to Relieve Neck & Shoulder Tension
Neck & shoulder pain comment “neck” to get my neck & posture program 40% off 3 exercises that improve rotator cuff control and shoulder mobility When the rotator cuff isn’t working properly, the shoulder becomes less stable. Other areas like the neck and...
Sodium in Sport: Evidence, Practice, Lifetime Access
Our expert session on Sodium in Sport with Dr Alan McCubbin is now available as a recording. Explore the evidence and practical implications of sodium intake in sport, with additional learning materials included and lifetime access. https://t.co/P6g1h4CxdE https://t.co/EMWBubv4Oq
Basics—Nutrition, Sleep, Consistency—Outperform Any Supplement
You’re not gaining size, speed, or strength because of what you think matters… It’s the fact that you’re: – Skipping balanced meals – Not eating enough protein + carbs consistently – Running on low sleep (7–9 hours matters) – Staying up late scrolling instead of...