Jeff Young

@Hybridathlete And doesnt improve CRF unless the person is very deconditioned. It's great for recovery, mental health, and getting in some extra caloric burn, but shouldn't be compared to running. Also, stress on joints is good - provides a stimulus to make them stronger and more resilient.

It also takes 4-6x as long.

Simply put: . The reason why people should spend some (but not all) of their time training in the 4 to 8 repetition range -- and occasionally in the 1 to 4 repetition range (taking sets to at or within a rep of muscle failure) is because, with the possible exception of *optimizing* lean muscle tissue (which isn't optimized in the 1 to 5 rep range), the three primary adaptations we want to optimize and maintain throughout the lifespan -- strength, power, and lean muscle tissue -- are occurring in those lower repetition ranges. . Especially when the load is being lifted, during each repetition, with the intent of maximal velocity (explosiveness). . Most people, no matter what their age or medical/musculoskeletal condition, after building a level of tolerance and learning proper form in the moderate to high(er) repetition ranges, can eventually spend some time training in the 4 to 8 repetition range to near repetition maximum/muscle failure. . Since most of "the magic" (neuro-musculoskeletal optimization) happens in the lower rep ranges with heav(ier) loads lifted with the intent of maximal velocity, it's a borderline crime to avoid them.

Most studies don't show the big picture. They don't mention that you can throw pretty much anything at people with low fitness and they'll see results as long as the program provided sufficient stimulus. They don't mention that suboptimal programs will lead to faster plateaus. They just conclude that most anything "works". It's deceptive.

🏋️‍♂️💪The Effects of Different Resistance Training Modalities on Muscle Strength in Community-Dwelling Older Adults: A Network Meta-Analysis karger.com/ger/article-ab…

@PatMcAfeeShow @Hali Meds don't "make" the human body gain weight.

"I'm going on eight weeks of face shingles right now.. The new meds that I'm on are making me gain weight.. They're calling me Tyrese Haliburger on social media" 😂😂 ~ @Hali #PMSLive

@toylan20 It isn't dieting. It's eating healthy foods in a state of caloric balance to maintain goal weight. Change the mindset.

You finally get in shape and realize you have to keep dieting and tracking calories forever.

@jerryteixeira That's only if you look at through a hypertrophy lens. There is more to resistance training adaptations than muscle growth.

Your muscles don’t have eyes. They can’t see if you are using a barbell, your body, an exercise band or machines. All they know is whether or not you're doing hard sets. As long as you are, and they are below about the 30 rep range, you are going to build muscle on a per set basis.

@ZacGoodman_ Motor unit recruitment is a function of: 1. Load 2. Proximity to failure 3. Fatigue 4. Intent to lift with velocity and corresponding neural drive You're welcome 🫵🤜🤛💪

@JYKines Thank you for your feedback 🤝

One of the main benefits of using low reps sets is the lowered perception of fatigue. A hard set of 10 can crush an athlete… a set of 3 even with heavier loads can be repeated multiple times in a session/week. Perception supports or inhibits Motor Unit recruitment.

@ZacGoodman_ Rather than rely on the interpretation of someone like Beardsley, why not become intimately familiar with Henneman's Size Principle directly through the research so that you can understand your last sentence, and Beardsley, are incorrect?

@JYKines Refer to the work of Chris Beardsley, he talks extensively about POE and how it affects MU recruitment and HTMU. The literature/studies he references in his book and online content is helpful.

@CoreyTwine Who were/are your mentors, helping you to understand the importance of these concepts and principles?

Resistance training is not just sets, reps, and a favorite exercise menu. As Larsen et al. lay out, autoregulation is a way to adjust training variables around the individual’s daily fluctuations in performance, and those fluctuations reflect fitness, fatigue, and readiness, including non training stressors. They also make the point that using an old 1RM or a fixed percentage may not always reflect the athlete’s current maximal strength level. That is a big deal, because it means prescription is not just about assigning load. It is about matching the stimulus to the person who showed up that day. What I appreciate about this review is that it keeps the conversation where it belongs: on the training variables that actually drive the adaptation. Across 14 studies, all autoregulation training protocols increased 1RM, and the authors conclude that both subjective methods, like repetitions in reserve based RPE and flexible daily undulation, and objective methods, like velocity targets and velocity loss, could be effective for enhancing maximal strength because they may account for daily fluctuations in fitness, fatigue, and readiness. They even note that velocity based methods may help because they provide objective feedback during the lift. In other words, good resistance training is not passive. It requires adjustment, interpretation, and a practitioner willing to make the call when the planned load, the chosen method, or even the preferred exercise no longer matches the actual demand. That is where professionalism comes into play. Preference cannot outrank demand. If an exercise choice does not load the pattern, the tissue, or the quality that needs to be developed, that has to be identified clearly and professionally. Not in a derogatory way, just as a fact of the matter. Too often that gets passively accepted, when in reality it is usually a knowledge and competency issue. Better coaching is not about letting every preference slide. It is about understanding the intended adaptation, respecting daily readiness, and prescribing training in a way that actually meets the need.

@DanielBerglind Yes, as the authors clearly conclude, both can work. But for some reason you excluded a critical point: Both can work IN THE EARLY STAGES OF TRAINING. Why did you exclude that?

A well-designed resistance-training program makes progression a consequence, not a goal. As muscle size increases, force capacity increases too, so the same load becomes easier. To keep effort high, you must gradually add reps or load. Both can work 💪 pubmed.ncbi.nlm.nih.gov/38286426/

@drmikehart You're incorrect. Breaking up the FITT-VP principle as though one variable is more important than the others shows a lack of understanding of the fundamentals of exercise science.

@drmikehart This is a play on words and nothing more. While you don't *need* to, depending on goals and preferences, for many people 4-6 days per week is optimal and therefore, the much better choice.

You don't need to lift weights more than 3 days per week.

@forgebitz How many developers do you know? What sample size are you pulling from? What did your survey look like?

i don't know a single developer using gemini models

@jake_tuura All major muscles need heavy load. They all need light and moderate loads to, to balance intensity.

Soleus needs heavy load. From the podcast with Seth O’Neill: "For most steps when you're jogging, you're probably looking at about 7-8 times body weight at most speeds in steady state running. If you then accelerate, the soles will get about 10 times body weight... this is internal force production. And that depends on the lever arm and the axis of movement. So if we are looking at measuring that externally, we use an isometric strength test in a flex knee position, single-leg... If you hit twice body weight as an external force production on that test, the internal force will be between 7-12 times body weight, depending on how big your foot is basically. So that equates to the typical internal physiological load. So externally, twice bodyweight is our target. Internally, that will be then somewhere in the region of our typical demands."

@MoAImam Of course it can. This is just basic physiology.

Physiological mechanisms of neuromuscular impairment in diabetes-related complications: Can physical exercise help prevent it? Neuromuscular deterioration and performance decline with diabetes 👇 physoc.onlinelibrary.wiley.com/doi/full/10.11… Image

@drkeithsiau That's why so many studies are a joke

Skipping breakfast is associated with depression and anxiety, according to a new study ⚠️

@wolfstrength Yes.... This is exactly how it was back in the day. I miss those days.

Before everyone had their own set of Bluetooth headphones and antisocial behavior became the norm, it was quite normal for multiple people to work in together on the same piece of equipment. The first gym I went to had one bench press, and it was very normal for 3 to 4 people who had never met each other before to work in together on that bench. The way commercial gyms are now though, stuff like that is pretty rare and I understand why people get annoyed. But resting 3 to 5 minutes (sometimes more!)- at least for some lifts- is necessary to get the most out of them.

@BowTiedHRT I thought my question was simple and clear. You made a claim and I was just asking how you measured and verified it. That's all. Nevermind. 🙂

@JYKines It wasn’t in a vacuum. Did you understand from my post that all I was doing was walking to the exclusion of resistance training in tandem?

Never had to lose a lot of weight but when I committed to walking several hours (5+) every week, I not only dropped off the visceral fat but was able to more easily accumulate lean tissue. Walking: the most human of activities. The foundations of Maslow’s Hierarchy are attained through walking.