Mark

At age 20, I was studying exercise science while in the worst shape of my life. This is when I decided to make a change. After 6 years of putting the theory into practice I’m in my best shape to date. Now I help others do the same. Here, I post the about lessons I’ve learned and novel research so that you don’t have to make the same mistakes I did.

@praisejohnn This is a muscle called serratus anterior which attaches to the ribs. Boxers are known to develop these as this muscle is worked while throwing punches.

Please guys what’s this thing called ?

Which deadlift is best for athletes?

@SamaHoole This is a baseless claim. A compelling body of research shows similar whole muscle hypertrophy is achieved across a wide spectrum of loading ranges - up to 30+ repetitions - provided sets are taken close to failure pubmed.ncbi.nlm.nih.gov/28834797/

315 15:36

Back Squats 5-5-5 For Time 20-18-16-14-12-10-8-6-4-2 DB Snatch Single DB Lunges

Why you should learn to do pull ups. Exhibit A:

@KobraSportsMed I’m very confused by this movement

Can someone very clearly articulate to me how you can train muscles, tendons and ligaments without training the fascia? Or why it's 2 separate training systems I'll wait

@KobraSportsMed Probably a hefty price tag for this as well 😬

Alright We gotta stop this guy

Consistency in the gym is the most important metric for health. You're better off doing multiple easier workouts weekly than one hard workout, then taking a week off.

Very interesting both from the prospective of health and aesthetics youtu.be/nB8qqiTmQc8?si… @drmikeisraetel

1) Hydration is key for performance and everyday life. In a recent episode of the @BarbellShrugged podcast, @DrAndyGalpin shared some great insights on optimizing hydration. Here are the key takeaways:

Burpees are an underrated exercise

Hypertrophy is simple: - Lift to failure - Lift often If your not making gains your not trying hard enough.

Performance isn’t a wish. Performance is an outcome from the preparation applied over weeks, months and years.

Your goals dictate your training strategy

Sit-ups are a great way to ruin your back

We are what we repeatedly do everyday

@SquatUniversity 400 lb + pause on any type of lift is impressive. For a snatch it’s insane.

One of the MOST IMPRESSIVE snatches ever caught on tape! Dmitry Klokov pause snatch of 200 kg (440 lbs).

Targeting hypertrophy is hard to miss, but doing it efficiently is a different story.

@elonmusk Inputs and outputs If you don’t like your outputting into the world, change what you’re feeding your mind.

Change the programs that someone else put in your mind