Specific Molecular Switch Drives Resistance‑exercise Muscle Growth
New in Nature Metabolism: a specific molecular switch that turns resistance exercise into muscle growth has finally been mapped -- and it does not flip after endurance work. (1/4)
Tempo Runs: Redefining Effort From Marathon to Half‑marathon Pace
“Tempo” run means different things to different groups. I’ve seen it get used in wildly different ways over the years. I’ve seen some long workouts with “tempo” sections of marathon pace + 45-60” per mile. But we also used to...
Exercise Revives Aging Muscles Through Mitochondrial Remodeling
Mitochondrial remodeling in skeletal muscle underlies exercise-induced reversal of age-associated functional decline in mice and humans "We report that exercise-induced improvements in functional capacity, including reduced frailty in old mice, are dependent on mitochondrial adaptations in skeletal muscle at structural, enzymatic,...
Maximize Every Coaching Hour with a Proven 60‑Minute Blueprint
If 1 hour is the whole budget, this is the BEST way to use it for a client session. Prep — 5 min Primer — 5 min Primary Lifts — 20 min Accessory Lifts — 15 min Conditioning — 10 min Recover — 5 min Every coach...
Teach the Hinge Top‑down for Stronger Deadlifts
I've been discussing deadlift for a long time and have spoken about the wisdom of teaching the hinge top down as opposed to bottom or off the floor. Both are critical skills but I always found teaching the hinge first...
First Exercise Boosts Strength, Not Hypertrophy, Regardless of Order
Common resistance training prescription is to perform multi-joint exercises before single-joint exercises. Our group, led by @joaonunesjpn, conducted a meta analysis to determine whether exercise order affects strength and muscle growth. Results indicated that strength gains were greatest for exercises performed...
Jim Ryun Reveals the True Path to Excellence
One of my favorite interviews I've done... Jim Ryun, the phenom of all phenoms, gave so much wisdom on what it actually takes to be excellent. He gave a masterclass in performance and we go through it all...from his early...
Integrated PT & Training Boosts Performance and Longevity
My physical therapist opened a superb gym in a beautiful and intimate space in a great location at 32 East 57th Street next to Atria. The concept integrates physical therapy with weight training, cardio, sauna, steam, cold plunge, sensory deprivation,...
Optimized Supplement Stack: Magtein, Creatine, Liposomal Vitamin D
Magnesium, Creatine, Vitamin D Liposomal. Mag: I take 2g of Magtein in the morning and 360mg of Glycinate before bed. 20g of creatine in the morning with food. Brand: naked powder. Vit D: 2500 IU of Vitamin D in the morning. If it...
Introducing CSP Amplify: Trusted Exercise Technique Hub
Late in 2023, I set out to create an app to provide our clients and the industry at large with a trustworthy hub for exercise technique instruction AND a lot of variety for fitness and rehabilitation professionals looking to expand...
Just 2–3 Sprints Enough; More Reduces VO2 Gains
Just 2–3 all-out sprints may be enough to get most of the cardio fitness benefits of sprint interval training. A meta-analysis of 34 studies found that: - Sprint interval training increased VO2 max by ~8% overall - Doing MORE sprint repetitions did not...
Boost Power with Potentiation Clusters: Squats + Jumps
Potentiation Clusters Potentiation clusters combine strength and explosive exercises to boost power output. Pairing front squats (strength) with box jumps (ballistic) activates fast-twitch muscle fibers, enhancing neural drive and force production. Perform 1-3 reps of heavy front squats, rest briefly,...
Aging Athletes: Key Adjustments to Preserve Peak Performance
I turned 45 this week, and it was a good reminder that older athletes need specific adjustments to stay the course with training goals. As such, in the latest podcast, I share insights for aging athletes who want to preserve...
Quad Weakness, Not Glutes, Drives Knee Pain Rehab
Knee pain rehab got hijacked by glute bands. Weak glutes don't cause most knee pain. Quad weakness is far more consistently associated with knee pain, function, and long-term outcomes. But instead of building the knee, we spent a decade doing side steps around...
Individual Training Gains Depend on Multiple Factors, Not Genetics Alone
For those who weren't able to make it to the Inter-Individual Variation in Resistance Training Response Conference in Finland last year, a summary of the conference proceedings has been published in JAP. The conference brought together some of the top...
Lactate Reveals Distinct Metabolic States and Balance
30 years ago I was working with elite athletes and drawing training zones on paper based on blood lactate curves. No substrate data. No indirect calorimetry. Just the conviction that something metabolically distinct was happening at each intensity — and that...
Eccentric Squat Speed Shapes Jump, Strength, and Growth
Effects of Isolated Eccentric Squat Training at Different Velocities on Countermovement Jump Performance, Quadriceps Function, and Hypertrophy https://t.co/AMlcqWJxyX
Trap Bar Dead Pull Boosts Strength, Forgives Form Flaws
Most athletes need more trap bar work than they think. It’s the ‘Dead’ pull that forgives a few technical sins while still delivering serious strength and athletic transfer. https://t.co/Bq8JFT0xKL
Heavy Squats Trigger Heat‑Shock Proteins Like Hot Cardio
Guess what simulates the massive heat shock protein release that you would normally get from hard aerobic exercise in the heat? The answer: intense resistance training (such as 6 x 10 heavy back squat at 85+ %), even if it’s not...
Short, Hard Runs Undermine Sustainable Aerobic Training
“I did a shorter/harder run because I didn’t have time for my longer/easier run” is not a sustainable training strategy. It significantly increases mechanical stress while decreasing aerobic volume, which is the opposite of what runners need for the majority...
Recovery Strategies Boost Performance and Make Life Enjoyable
Your regular reminder that the recovery strategies that best promote adaptation to training and improve athletic performance… …are also just a really enjoyable way to live. https://t.co/xR6P5swLsQ
Isometric Glute Activation Boosts Functional Performance
Dead butt syndrome and gluteal amnesia are silly terms that lead to fearmongering and nocebo effects. But studies do show that the glutes can benefit tremendously from low load glute activation. Particularly single joint isometrics through their effect on the...
Subjective Feelings Outrank Wearable Data for Workout Readiness
And... The top 4 predictors of workout readiness in my athlete database aren’t the fancy metrics. They’re the simple subjective ones. 1/ Mood 2/ Stress 3/ Soreness 4/ Fatigue Only then do the objective metrics show up: 5/ Resting HR 6/ HRV 7/ TSB 8/ CTL The athlete’s perception of their body...
20‑Minute FTP Test: Simple, Reliable, Needs Updating
The 20 minute test might be the best known effort to estimate your FTP. Sure many hate it for the pain you have to sustain, but the 20 minute test experienced decent investigation. Turns out it’s a simple, yet reliable...
Lactate Delivery Vehicles Transform Exercise and Medical Therapies
Really excited to share this paper from my dear colleague and mentor George Brooks on the vehicles to deliver lactate therapeutically in exercise and medicine. https://t.co/YapDzog1WH
Winning Athletes Thrive on Nutrition, Recovery, and Skill Mastery
Habits that separate athletes who succeed vs. struggle: ✔️2 breakfasts ✔️Pre-workout carbs ✔️Learn a new skill ✔️Rest and recovery days ✔️More time offline + reading ✔️Working on skill development ✔️Post-workout carb + protein ✔️>7-9 hours of sleep per night ✔️20 oz H20 every 2-3 hours ✔️Limits fast food, candy, soda...
Master the Hinge: From Anatomy to Training
Hinge Mastery Course, Covers everything from the history and anatomy of the hinge as a fundamental human movement pattern to how we apply it in training and for what purposes. https://t.co/k1ko1E3UCj
Preserve Top-End Power to Sustain Training Gains
Topic of the day on the #MADcrew forum: The relationship between "top-end" power and training response. One of the biggest red flags in endurance development? When the athlete loses too much “top-end reserve” too early, training response often starts to flatten. The anaerobic...
Ashwagandha Boosts Endurance, Recovery, Strength, and Hypertrophy
Ashwagandha for athletic performance and recovery 🤔 This new review outlined the current evidence on ashwagandha supplementation for various performance and recovery outcomes 🔍 Here are the primary findings ⬇️ Doses of 330 - 1000 mg daily have been shown to… 🫁 Increase endurance 🔋...
Avoid Rear‑Leg Overload: Keep 85/15 Front‑Leg Balance
This escalator technique going around is inadvertently making people’s Bulgarians less effective because they’re loading up the back leg. Think 85% loading on the front leg and 15% on the rear leg. If your butt drifts close to the rear...
Overactive Muscle mTORC1 Blunts Endurance Gains
Hyperactive Muscle mTORC1 Attenuates Functional Adaptations to Endurance Training Despite Alterations in Mitochondrial and Lipid Profiles "hyperactive mTORC1 in muscle may attenuate functional adaptations to endurance exercise training, despite increasing mitochondrial respiration and alterations in lipid metabolism." https://t.co/JxZjWmoIle
Target Glute Max as Hip External Rotator in Gym
Love this variation from bostonbarbellofficial ! I love working the glute max as a hip external rotator. You see it worked this way in sports all the time but in the weight room it’s harder to carry out.
Combat Power Requires Integrated Stability, Not Just Strength
Combat performance is not built through isolated strength alone. The body must stabilize, reorganize, and transfer force efficiently while moving through asymmetrical positions under fatigue. GET H.I.T. Strength & Conditioning - Engineering the Combat Athlete: The Science Behind the Fight
Design Creative Workouts That Trigger Desired Adaptations
I put together a free guide: How to Design Better Workouts. Filled with insights on writing creative workouts that get the right stimulus for the desired adaptation. A few excerpts: https://thegrowtheq.ck.page/c51b8637db
Strengthen Small Joints to Extend Big Lifts Longevity
The big stuff: e.g., regularly doing compound (multi joint) exercises with progressive overload, moderate pace and high intensity interval training etc are made possible for decades longer if you also do the small stuff: keep your lower back, knees, rotator...
Seaweed Boosts Endurance, Power and Recovery in Athletes
Seaweed for athletes - effects on performance and recovery 🪸 This new meta-analysis compiled data from 22 studies investigating the effects of seaweed on exercise performance and physiological recovery outcomes 🔍 Here are the key findings ⬇️ Overall, seaweed (algae) supplementation showed… 🫁...
Stiff Runners Run More Efficiently, Study Shows
When I started running, everyone said you have to be able to touch your toes… or else. But (luckily for me) research has found that *less* flexible runners actually tend to be *more* efficient. “Running economy is negatively related to sit-and-reach...
Run Cooler, Train Harder: Heat Hinders Performance
The time of day that you run is physiologically important ⏰ When you run in the hot part of the day... 1/ Your stroke volume decreases (less blood volume available to fill the heart) leading to less cardiac remodeling. 2/ Your pace for...
Prioritize Leg Day Even After 25 Years Lifting
You nailed it. I've definitely skipped a lot of leg days in my career. I'll try to be better. And thanks for letting me know what a 44yo father of three should prioritize after 25 years of lifting. https://t.co/WA1QZGKlr4
Short Exercise Snacks Boost Power, VO2 Max, Reduce Fat
Effectiveness of exercise snacks on physical function: a systematic reviews with meta-analysis of randomized controlled trials 👉Exercise snacks absolute peak power, max oxygen uptake, the number of sit-to-stand test in the 60-second + reducing body fat. https://t.co/Mznf8HYWYH https://t.co/JEJTfr5LHL
Build Aerobic Volume Early for Healthy 70s
The most important chapter in my book - that's why it's chapter 1... If you want to be in top shape in your 70's, you need to keep slowly, consistently, persistently building that year-on-year aerobic volume. #PaceYourself https://t.co/RnocViocPZ https://t.co/yIvPlR8Rnw
Icing May Delay Recovery Despite Short-Term Relief
Preclinical evidence indicates that while icing injuries can reduce pain and swelling in the short term, it may also prolong pain and delay recovery, raising questions about the long-term benefits of common anti-inflammatory strategies. injuryrecovery
Sleep First: The Ultimate Longevity Hack
This is it. Everything learned spending millions on longevity. From: Your Immortal Unc and Auntie. To: Our Immortal nieces and nephews. 0. Sleep is the world's most...
VO2 Max Peaks in 20s, Declines 5‑10% Each Decade
VO2 max timeline during aging (average levels in the general population): 13–19 - Near peak - VO2 max: ~38–48 (♂), ~30–40 (♀) mL/kg/min - Breaths/min: ~14–20 - Aerobic engine building 20–29 - Peak performance - VO2 max: ~42–52 (♂), ~33–43 (♀) mL/kg/min - Breaths/min: ~12–18 - Best lungs...
Lactate and Heart‑Rate Adaptations Often Decouple with Training
The Oracles have deemed it worthy... 🤖😊👇 ########### Short answer — they often decouple. Peripheral (lactate) and central (HR) responses don’t always shift in lock‑step: with the kind of aerobic mileage you describe you’ll usually see the lactate curve shift right (you...
Dehydration's Impact on Performance Varies by Sex
There is ongoing debate whether dehydration impairs athletic performance. This blogs outlines important considerations for measuring the effect of dehydration, with consideration for possible sex differences in hydration recommendations. Click here: https://t.co/ETwY8fBsOr https://t.co/lNlG4YkYEt
Smart Snacks: Protein, Carbs, and Timing Boost Performance
Fueling between meals isn’t about grabbing random bars or chips it’s about supporting energy, focus, growth, and recovery. ✔ Protein for muscle repair ✔ Carbs for performance ✔ Timing that actually matters https://t.co/OKLdH1mfRX
Rehab Must Evolve Into Strength‑Building Training, Not Old Circuits
Rehab in 2026 should look like training. Most still looks like a TheraBand circuit that's been around since Albert Einstein felt a pull in his groin. Real rehab leaves you stronger than the injury did. Demand it.
Over‑specialized Youth Sports Cause Burnout; Prioritize Fun
Youth sports is on life support. If you think it’s fine, you’re not paying attention. Kids age 10-12 are playing way too many tournaments and travel ball. Parents treat it like the World Series. They need less travel, more rest, fueling, and...
Daily Foot Routine Boosts Strength for Neglected Feet
This routine is not intended to treat any specific pathology. It is intended for anybody who has neglected their feet, and once a simple routine that can be performed on a daily basis that will help build strength the capacity...