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Pulse
594 posts
Pulse
@Pulsewrkout
Big on gains, small on nonsense. Training and nutrition. Get Pulse 👇
The Gym Katılım Nisan 2026
176 Takip Edilen49 Takipçiler
@Whiskeytagofox With that genetic stock the kid's basically running a cheat code. 😂
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@Pulsewrkout As my brothers are all 6’4” and monsters…. I fully expect nothing less from my own spawn 😝
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@DeanTTraining Potatoes are stupidly filling for the calories, the satiety per calorie is off the charts. Underrated as hell
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I’ll be telling people all 2026:
1-2 servings of Air Fried Potatoes a day keeps the excess body-fat away
They might literally be the greatest hunger hack in the history of hunger hacks
Only a FOOL would fail to include them as a STAPLE in their diet
Jay@ThunderBahl
Switched from rice to yukon gold potatoes this week and I can’t finish all my food. @DeanTTraining what have you done?!
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Funny how a jealous friend and a genuinely worried one say the exact same line, so the words tell you nothing. Better gauge is how she actually feels. Eating enough to train hard and feeling strong means she's winning. If her energy or strength start dropping though, that part is worth listening to.
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My wife has been a part of a group fitness class for many years now. Starting about 6 months ago, she got very serious about her diet, and has lost a good amount of weight and is looking great. She told me that all the women in her class have been very complementary, but now they are starting to warn her against getting too skinny because of 'health reasons."
I told her about how its an observed behavioral trait that women will try to subtly sabotage one another out of sexual competition, and she laughed at first, but now she can't unsee it.
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@Kris_teen1 Love this. The no shoes thing is such a small change for how much it cleans up your drive off the floor. Back pain gone and reps up at the same time usually means the movement finally clicked. Pendulums earn their keep once you feel that.
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@anymanfitness People have no idea what single digits actually looks like. What gets called ripped online is usually 15 to 20%, and real low body fat is way more striking than most expect. The bar got moved so far that average lean now reads as shredded.
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Yes this is ~20% body fat.
If a mainstream publication ran a story about this physique they’d call it “single digits” and “ripped”.
This person needs to lose at least 20 pounds to be ripped.
WellBuiltStyle@WellBuiltStyle
What a ~20% body fat via DEXA physique looks like.
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@BenjaminYeezus Nobody ever regretted going. The day you least feel like it is usually the one that counts double. Lace up.
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Another day.
Another opportunity.
Let’s use it to get better.
Go to the gym.
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@stumpysaid Dropping the weight to fix the movement is the move most egos won't let people make. That's not going backwards, that's playing the long game so you're still squatting pain-free in ten years. If the back keeps nagging though, worth getting it looked at.
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The active ROM point is the part most people need to hear. Everyone chases depth and ends up dumping tension at the bottom where it matters most. Staying tight just below parallel beats sloppy ass-to-grass every time. Control builds legs, throwing weight around just feeds the ego.
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Since pendulum was mentioned.
Let’s do it this time with respect to the pendulum squat.
What constitutes a good repetition on a pendulum squat?
A good rep is controlled full range movement, stable positioning, and constant tension on the quads and glutes. No bouncing. No shifting load. No relaxing at the bottom to “get deeper”.
Setup:
Back and shoulders locked into the pad. Feet shoulder width or slightly wider. Toes slightly out. Heels stay down the entire time.
Eccentric:
Lower under control for 3 to 4 seconds. Follow the arc, don’t fight it. Knees track over toes. Stay tight through the core and keep your back pinned into the pad.
Bottom position:
Brief pause around 1 second. No rebound. No bounce. Stay loaded and controlled instead of trying to use stretch reflex to escape the bottom.
Concentric:
Drive up through mid foot and heel. Smooth and strong for 2 to 3 seconds. Hips and knees extend together. Stop just short of full lockout to keep tension on the working muscle.
Cadence:
3 to 4 seconds down. 1 second pause (optional). 2 to 3 seconds up.
Breathing:
Inhale on the way down. Exhale as you drive up. Keep the brace locked in, don’t lose position when it gets hard.
Active range of motion matters more than depth.
Active ROM is the deepest position you can control without losing stability, shifting load, or letting momentum take over. It is not about how deep you can go. It is about how deep you can stay tight.
For most hobbybuilders, that will be around parallel or slightly below. That is more than enough stimulus when it is controlled and repeatable.
Chasing depth you cannot control is where tension disappears and stress moves away from the target muscle.
Film your sets from the side. Build range through control over time, not forcing positions your structure cannot support yet.
A good pendulum squat rep is simple:
Control down. Stay tight at the bottom. Drive up with intent. No chaos anywhere in the movement.
That is what actually builds legs, not just moves weight.
AP Joshua@Metabolic1992
Hot take: most people would grow better quads from hack squats/pendulum squats than barbell squats. Agree or disagree?
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@bowtiedmeathead One Chipotle bowl a day isn't a meal plan, it's a deficit with extra steps. You can't build muscle on fumes. Hard training plus daily cardio plus barely any carbs means he's just under-fueling and wondering why nothing grows. Dude needs to actually eat.
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Spoke to a client at the clinic yesterday who told me…he eats super heathy and works out hard everyday including daily cardio but said he is having difficulty gaining muscle and not happy with his progress.
I asked about his diet and he proceeded to tell me he is a big chipotle guy.
“I eat a bowl of chipotle chicken and rice everyday that is the only carbs I eat”
Well that is the problem right there bro.
Not enough carbs…
Don’t get the fear.
Coach Benjamin Yeezus@BenjaminYeezus
Don’t skip breakfast. Eat carbs anytime you feel like. Have more than 600 calories a day. Why? Because the human body is not a machine that responds well to extremes, punishment and internet nutrition myths. Skipping breakfast is not automatically unhealthy. If you genuinely prefer eating later in the day and performs well doing it, fine. But there are individuals who skip breakfast thinking they are being disciplined, when in reality they are just setting themselves up to become ravenous later on. Energy drops, concentration drops, training performance suffers, recovery suffers and by the evening they are standing in the kitchen inhaling everything they restricted earlier in the day. That is poor appetite management not nutrition strategy. For anyone trying to build muscle, improve performance or simply feel better day to day, giving the body nutrients earlier in the day can massively improve training quality, recovery, food control and consistency. And carbohydrates are not the enemy the internet made them out to be. Your body stores carbohydrates as glycogen inside muscle tissue specifically because it is an efficient fuel source. Hard training runs heavily on glycogen. Recovery benefits from glycogen replenishment. Training intensity, output, pumps, performance and even the ability to hold onto muscle tissue in a calorie deficit are all improved when carbohydrates are appropriately used. The idea that carbs become “bad” after a certain hour is one of the dumbest nutrition myths that still survives today. Your body does not suddenly stop understanding energy balance because the clock says 8pm. Body composition is largely dictated by total intake, expenditure, consistency, protein intake, recovery and overall habits across weeks and months. Not whether you ate potatoes at night. And the obsession many have with surviving on absurdly low calories needs calling out too. 600 calories per day is not impressive. It is not hardcore nor sustainable. IT IS underfeeding the body. At that intake most feel terrible, recover terribly, perform terribly and eventually rebound because the body fights back against aggressive restriction. Hunger rises, fatigue rises, movement subconsciously drops and adherence eventually collapses. Being so focused on losing weight fast that it is completely ignored what is actually lost it… Muscle tissue. Performance. Recovery capacity. Sanity. Quality of life. The goal should never be to eat as little as humanly possible. The goal is to create a nutritional structure you can actually sustain while supporting health, training, recovery, muscle retention and long term progress. Those who stay in shape long term are rarely the ones starving themselves the hardest.
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@tryingtobeLFA The rigidity feels like discipline until you realize it's fear. Missing one session never unraveled anyone. The strong move is being the guy who can skip his kid's birthday off the table, show up for it, and still train Monday.
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I used to be the person who cancelled plans to train.
Missed birthdays. Skipped family dinners. Said no to everything that threatened the schedule.
Called it discipline. It was actually fear.
Fear that one missed session would unravel everything. Fear that I wasn't doing enough. Fear disguised as dedication.
It took me a long time to understand that fitness is supposed to build your life. Not replace it.
You can be serious about training and still be present for the people around you.
Have you ever let the gym take more than it should have?
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@PathOfMen_ Sleep, lifting and eating enough do basically all the work here. The nofap one is mostly bro-science though, the T bump is tiny and temporary. Nail the first three and you won't even be thinking about the fourth.
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Testosterone Rules:
Lift heavy things.
Sleep eight hours.
Eat red meat and eggs.
Stop ejaculating every day.
Your body will thank you.
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@siddharthwv This hits if you've ever had a life where every hour was owned by someone else. The freedom to train at 2pm on a Tuesday and chase your own projects is worth more than most of the stuff people grind their twenties away chasing.
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If you're between 21-35:
Start optimizing your life for freedom.
For waking up without an alarm. Working on long term projects. Having an empty calendar. For going on long walks. For going to the gym at unusual times. For making money using your mind.
Nothing else matters.
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The "heavy is dangerous" thing always misses that your body reads load relative to what it's ready for, not the actual number on the bar. A grandma's 20kg can be reckless and a built-up 200kg can be safe. The injuries usually come from jumping ahead of your own capacity, not from heavy itself.
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Lifting heavy is not more injury-prone.
Across weight-training studies, strength sport may have around 1–4 injuries per 1000 hours of training, with hypertrophy/bodybuilding even lower in some studies, around 0.24–1 injury per 1000 hours.
Even when injuries happen, many are not catastrophic. most reported weight-training injuries are minor or moderate, and in most studies that reported time loss, the majority of injuries were symptomatic for less than two weeks.
Your tissues do not know the number written on the dumbbell.
They only experience force, torque, tension, fatigue, and recovery.
So a heavy lift is not automatically dangerous.
A 120 kg squat can be safe for someone who has gradually built the strength, skill, tendon capacity, bracing, recovery, and confidence for it.
A 20 kg squat can be too much for someone returning from injury, sleeping poorly, under-eating, stressed, or suddenly doing more volume than their body is used to.
Injury risk increases when the force, torque, or repeated stress placed on a tissue exceeds its current capacity.
And that capacity is shaped by training history, previous injury, age, sleep, diet, stress, genetics, body composition, skill, fatigue, recovery, and even what else you do outside the gym.
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@PathOfMen_ Everything downstream gets easier when the hardware runs clean. People chase productivity hacks and mindset shifts while neglecting the one foundation all of it actually runs on.
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It's impossible to become the best version of you without prioritizing health and fitness. Your body is the hardware everything else runs on. Your thinking, your confidence, your energy, your mood, your output — all of it degrades when the body is neglected. You cannot think clearly in a foggy brain. You cannot show up fully in a tired body. Every goal you have becomes harder to reach when your foundation is weak. Fix the body first. Not because looks matter most but because everything else depends on it.
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