VitrumNutrition

@Vrilzynski This should be sent to one man today @TheNotoriousMMA

Tendon Maxxing: ** Your tendons decide your ceiling, your muscles ** - The mechanism: Tendon ignores junk volume. It responds to load magnitude and time under load. Heavy, slow, held — that’s the whole game. - Heavy Slow Resistance: The strongest evidence there is. Take your main lifts, run 3s up / 3s down, full range, 3–4 sets, progressing 15RM → 6RM over weeks. No new exercises. Slowing the lift and loading it is the tendon work. - Isometrics: The stiffness builder. Hard holds, 30–45s, in lengthened positions — support holds, paused bottom positions, dead hangs, L-sits. Almost no eccentric damage, so you can train them often. - Train the weak links first: Elbows, wrists, shoulders, knees. For a tweaked tendon: don’t grind full range. Rebuild from partial positions with paused holds, then extend the range over weeks. Depth is earned, not forced. - The one real supplement 15g hydrolyzed collagen + 200mg vitamin C, 30–60 min before training. Aminos peak in the blood, load directs them to the tissue. It resensitizes every ~6–8h, so you can dose twice. Everything else is noise. - Drop the painkillers: Solid evidence they blunt collagen synthesis and kill the adaptive response. You’re sabotaging the exact tissue you’re building. Discomfort is information — painkillers delete the signal. Note: frequency > session quality — Everyone hunts for the perfect session. But tendon resensitizes every ~6–8h, so the same total work split into shorter, more frequent exposures can drive more collagen synthesis than one long grind.

@ZackStrength Arnold went vegan when he was 60+ and somehow that was a story…

my favorite nutrition fairytale: the world’s strongest man was vegan. there was a very successful strongman, who built his strength on a diet which included meat. he later went vegan, started placing lower in competitions, and never won the world’s strongest man competition.

@Vrilzynski This is probably the most informative account iv seen

Dick Maxxing 2.0: (penis health) **your dick is the check-engine light for your whole cardiovascular system** - Morning wood is the single most over looked health point. The penile arteries are small (~1–2mm) vs. coronary arteries (~3–4mm). Endothelial dysfunction and plaque hit the small vessels first — so ED often precedes a heart attack by 3–5 years. - Tissue oxygenation = a healthy penis. Erections flush the tissue with oxygenated blood… Poor flow → fibrosis → lost elasticity → worse erections → more fibrosis. A spiral. This is why vascular health matters beyond the pump — you’re preventing the decline of your penis. Regular erections are maintenance, not just performance. - Nocturnal Erections: healthy men get ~3–5 erections per night during REM, totaling ~1–3 hours… this is the penis maintenance dose, and it’s the majority of your tissue oxygenation. Good sleep = full REM cycles = your nightly maintenance runs. Poor sleep —robs you of the erections that matter most for tissue health. - Maintain healthy Estradiol (20–40 pg/mL) Everyone chases high T and low body fat. But E2 drives libido and Erection quality . - No Smoking/vaping — Pure vascular poison. Nicotine is a vasoconstrictor and tobacco wrecks endothelial function — one of the most direct, reversible EQ killers. Quitting shows up in EQ within weeks-to-months. Underrated because it’s not sexy advice, but it’s high-ROI. - Desensitization is the real EQ killer. Before blaming blood flow: high-novelty stimulation recalibrates what your brain responds to. Strong morning wood but weak real-life EQ = the problem’s upstream, and no citrulline or tadalafil touches it. Most overlooked fix in the space. (Sensitivity maxxing coming soon)

@ZackStrength How would carbs be bad for you? Processed new age folate full bread maybe but a juicy orange after a hard workout??

ronaldo and haaland eat carbs to fuel their performance. but these men, some of the world’s greatest athletes, don’t have a clue. walter the hvac technician, who went from overweight to normal weight on a carnivore diet, knows better and that carbs are unnecessary and serve no benefit.

@siimland Sprinting and pull-ups are goated. But OHP and bench builds the upper body like no other

Exercise tierlist: - Sprinting: 9.5/10 - Pullups: 9/10 - Barbell back squat: 8/10 - Hanging leg raises: 7/10 - Zone 2 cardio: 6.5/10 - Overhead press: 6/10 - Barbell row: 5/10 - Calf raises: 4/10 - Burpees: 3/10 - Crunches: 2/10 * all depends on the context/injury/biomechanics of the individual and the quality of the form, but all things being equal this is my opinion ** all exercise with good form is better than no exercise

@DeanTTraining Zero sugar soda is mostly water yes. But don’t act like it is ok to substitute water for it

I’m BEGGING you guys…. Please spread the word: Zero sugar soda is 99% water Zero sugar soda is 99% water Zero sugar soda is 99% water Zero sugar soda is 99% water Zero sugar soda is 99% water Zero sugar soda is 99% water It’s crazy how many people STILL don’t know this…

@Vrilzynski @JThiel I think it is most important to live a life of high T vs just being a fat slob but you drink raw milk with a ribeye

@JThiel I agree

Things that won’t boost Testosterone: - Raw Milk - Ribeye Steaks - Raw Honey - Royal Jelly - Semen Retention - Eggs yolks - Liver - Ball sunning Things that will Boost your Testosterone: - Freedom (unemployment) - Sex - Sleeping well - Competition (of any kind) - Attractive Females - Sunlight - Balanced diet - Healthy body fat percentage - Lifting heavy weight

My current stats My current training to achieve my goals **Triathlon, Strength, BJJ** 9:30 pace for a 5K 290lbx3 bench 235lb 3x8 bench Still a white belt…

@Vrilzynski This guy was and always is still a menace

My current training to achieve my goals **Triathlon, Strength, BJJ** M - no gi jiu jitsu, gi jiu jitsu back to back T - chest and back W - gi jiu jitsu R - V02 max sprint track work, legs and arms F - bike S - shoulders and back. Bike ride U - long run

@Balder998 @Vrilzynski Can you explain how cardio guys process carbs differently? Are they some new breed of human or something

@Vrilzynski Yes but as a swimmer, runner, etc you have to eat high carb. Completely different for a strength athlete where this is more counterproductive.

Most people see Michael Phelps and think: "genetics" But then you look at how he lives: - Chocolate-chip pancakes - French toast - Large amounts of pasta - Pizza - Ham & cheese sandwiches - Energy drinks - Life dedicated towards training And suddenly it makes sense. You can’t raw milk your way to victory You don't become a machine by eating raw steak Phelps is what happens when you combine elite genetics with high level specific training + recovery systems that work for him

@Vrilzynski Like Ronnie Coleman said. Ain’t nothing to it but to do it. There’s no secret sauce.

Busy corporate job? Check. Triathlon in 7 weeks? Check. Lifting heavy? Check. Training BJJ? Check. Most people would pick one. I’m doing all of it. Follow along for the current plan to crush these goals within this next 7 weeks

@Vrilzynski There’s probably some 5’6” 20 year old who thinks eating a tomahawk like Haaland is gonna make him into a genetic freak

Erling Haaland: - Massive steaks (tomahawk, ribeye, short ribs) - Organ meats (cow heart and liver) - Eggs - Raw milk - Raw honey - Sourdough bread Michael Phelps: - Chocolate-chip pancakes - French toast - Large amounts of pasta - Pizza - Ham & cheese sandwiches - Energy drinks - Fried omelettes Results are driven primarily by elite genetics + years of high-level specific training, pro recovery systems and being in your athletic prime within a suitable system

@Vrilzynski Most important muscle

A truly developed back is one of the hardest areas to build well because it demands more technical precision, better mind-muscle connection, heavier systemic recovery, and longer consistent effort than most other areas.

Ball Maxxing: (semen volume, sperm quality, and size) Load Maxxing: - Hydration — semen is mostly water; dehydration visibly drops volume. - Abstinence interval — volume and sperm count refill over ~2–3 days. Ejaculate frequently and each load is smaller; space it and it’s bigger! - Zinc — prostatic fluid is zinc-dense, deficiency drops volume and quality. Fixing a deficit is real; megadosing past replete isn’t. 15–30 mg elemental zinc per day if deficient. - L-Citrulline- 10-12g (helps via the arginine/NO pathway, which contributes to seminal fluid volume.) Fertility: - Scrotal heat avoidance — Chronic heat directly wrecks spermatogenesis. Loose underwear, no laptop-on-lap, no prolonged sauna/hot tub if trying to conceive, break up long sitting. Largely reversible over a ~3-month sperm cycle. - The full antioxidant/micronutrient stack — zinc, selenium, folate, vitamin C/E, CoQ10, L-carnitine, omega-3. Meta-analyses show real improvements in count/motility. - Varicocele check — #1 correctable cause of male infertility. Same lever as before, higher stakes for this goal. - Avoid the sperm-toxic exposures — smoking, heavy alcohol, cannabis, anabolics (can zero out sperm entirely), plastics/phthalates/pesticides. BALL HEALTH: - Self-exam for lumps/changes - Track LH/FSH (+ add a semen analysis) — if load/fertility genuinely matter to you, a semen analysis is the direct readout. - Sleep, cortisol, healthy body fat % , insulin sensitivity - Torsion awareness — sudden severe testicular pain is an ER emergency (6-hour window to save the testicle) SIZE Maxxing: (Leydig + tubule mass) - Fix genuine deficiencies — Vitamin D, zinc, selenium, sleep. Supports the tissue running at full drive. - Ball sunning — Vit D absorption, sack relaxes , vasodilation The core idea — primarily fixing deficiencies, managing scrotal heat, supporting hormones where needed, hydration, strategic abstinence timing, and lifestyle factors. These can meaningfully improve function and certain measurable outcomes, especially when you’re starting from suboptimal status.

@Vrilzynski How do you get lower prolactin?

What your Prolactin Levels say about you: - 5 ng/mL - High Libido/entrepreneur - 10 ng/mL - Gym Bro - 15 ng/mL - Average NPC Male - 20 ng/mL - Marathon Runner - 25 ng/mL - Full time Gooner - 30 ng/mL - Gyno + employed - 40 ng/mL - Morbidly Obese - 50 ng/mL - Ready for breast feeding - 75 ng/mL - Tren user - 100+ ng/mL - Tren and Deca user

Yall be careful on the roads this 4th of July weekend. Men will be drinking excessively and letting their wives drive them home.

@a_double_take @Vrilzynski Why he’s good

@VitrumNutrition @Vrilzynski buddy said rampage

Sorry to be Racist again but … Fighters of White/Caucasian descent have produced the largest number of champions in UFC history. Why? - White populations prioritize wrestling which produces dominant fighters; Russia & Dagestan especially have intensive youth combat sports cultures that feed directly into MMA control/grappling. Early UFC favored grappling-heavy styles. - Physiological tendencies in Caucasian/European ancestry show advantages in pure strength, leverage, and body proportions suited for grappling and control - MMA’s hybrid demands (power, endurance, strength/control, and skills) are aligned well with White/Caucasian trait distributions and training cultures. - Larger demographic presence in the primary countries with established combat sports infrastructure Important note: The sport remains meritocratic and diverse. Pipelines, culture, and individual development drive results more than ancestry alone.