Jay Vincent

1. Weight train intensely - weight training stimulates muscle growth (obviously) - the intensity of the effort is responsible for how effective your results are - more intensity = more muscle recruitment = more muscle growth

Many people think a calorie surplus is required for muscle growth. And that you must choose to “lose fat” or build muscle. But the truth is you CAN DO BOTH. Here’s how:

A calorie surplus is NOT required for muscle

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2. Eat in a slight calorie deficit - a calorie surplus is NOT required for muscle growth (although it is a little better) - a slight calorie surplus will provide enough energy to train intensely, while pulling the drain plug on your fat stores

@ViralNewsNYC Supressor*

This guy was a pro hit man. It appears he had a silencer on the gun and a change of clothing in the book bag.

Just in , the video of today's hit on the United Healthcare CEO that happened in midtown Manhattan. ( sent in by a source)

Trunk flexion (ab crunch) Rotation (obliques) Lumbar extension (erector spinae) Etc. These exercises are MUCH more effective for strengthening the trunk muscles and much more SAFE. Balance also does not transfer between activities.

The MYTH of “Stabilization Exercises” There is zero evidence that adding a balancing challenge to an exercise makes it superior to an exercise performed on a stable surface (Fisher et al., 2011) Many people claim it works your “stabilizer muscles… no

You don’t need to balance on a bosu ball to train these muscles. In fact, that’s a very stupid way of training them. Just like using a toothbrush is a stupid way to clean your floor. You can and should address these muscles directly with direct exercises

What people are referring to when they ignorantly address “stabilizer muscles” are the muscles of the trunk. No. Not the “core”. The TRUNK. The muscles in your trunk that help you maintain center of gravity. (Abdominals, obliques, erector spinae etc)

There is no such thing as a stabilizer muscle. Stabilization is a ROLE a muscle can play. When I am standing and doing a biceps curl, my glutes are stabilizing me. Do you do a barbell curl to work the glutes? Lol…

“Stabilizer exercises” are a myth. Zero evidence behind them. Literally, ZERO.

@robertlufkinmd @DrBPHealth What exactly is “bad” about sugar? If you’re so against sugar you should have some evidence to back up why.

@robertlufkinmd @DrBPHealth Those are barely coffee. Those are desert drinks with caffeine. You can put a couple tablespoons of sugar in your coffee and it will not hurt you. You are either a complete moron, a fraud, or likely both trying to demonize certain foods for attention.

@CsillaMezei @celestialbe1ng So you’re suggesting everyone has different physiology? If that were the case, modern medicine couldn’t exist.

Love this, Veronica. This is the perfect example of how every one of us is so unique. It is our responsibility to learn enough about our bodies so that we can customize our diet, supplements, and lifestyles to what works for us. The bad news is, that what might work for one, might not work for another.

“Doctors told me that if I drink Dr Pepper every day, I would die... but they died first!” Sugar is the ultimate biohack: 1) Sugar is the ideal energy exchange substance. It is useful for various health problems and can be stored and used for building larger molecules. When metabolised, sugar releases carbon dioxide, which is essential for life and longevity support. 2) Sugar (fructose) helps maintain cells in a state of low phosphate and intense oxidative energy. This state is beneficial because it chelates iron, preventing it from producing harmful free radicals. This helps in reducing inflammation and oxidative stress, which are linked to aging and various diseases. 3) Sugar, particularly fructose, has an antioxidant effect in the pancreas. It supports the regeneration of beta cells, which are crucial for insulin production, which helps in preventing tissue wasting and maintaining metabolic health. 4) Fructose catalyses the oxidation of other substances, including glucose and fat, turning them into carbon dioxide. This process helps cells use oxygen more efficiently, improving cellular respiration and overall function. 5) Sugar protects against stress, the number one culprit in aging and disease: Under stress, the body shifts metabolism from sugar to fat, which can slow down metabolism and lead to weight gain. Sugar metabolism, supported by fructose, helps maintain a higher metabolic rate and prevents the body from going into a state of torpor or hibernation, which is associated with slowed metabolism and aging. 6) Studies have shown that diabetics respond well to fructose supplementation, as it helps them oxidise fructose to carbon dioxide efficiently. This can be therapeutic in restoring normal metabolic function. I reversed my insulin resistance when I started drinking 1-1.5 litres of orange juice a day. This is why, when they asked Ray Peat about his number one longevity tip, he said something along the lines of: sipping good sweet orange juice every second. 🍊🍊🍊

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@V_ShapeFitness No. Passive insufficiency does not produce “more tension”. It can require more effort to get passed it, however, which could increase motor unit recruitment.

6. Maximize the range of motion: A greater range of motion creates a greater stretch on the target muscle fibers This increases both the active and passive tension on the muscle fibers Increased tension is our goal so make sure to maximize range of motion (ROM) in the gym

Everyone on the planet should be building muscle. But don't waste a decade trying to figure out what works. I've built 45lbs of muscle over the last 16 years. This is what I wish I knew when I first hit the gym. =Thread=

@V_ShapeFitness No. Time under tension also has nothing to do with the stimulus. Motor unit recruitment does.

5. Slow down your reps: Slowing down your reps can increase the time under tension, leading to greater mechanical tension and muscle growth Slow and controlled reps Keep those target fibers under load through the desired range of motion Suddenly your progress will boom

@V_ShapeFitness No. Lowering the weight does not “generate more tension”. It produces more force due to less intramuscular friction and more efficient actin/ myosin Crossbridging, however

4. Control the eccentric phase: The eccentric phase of an exercise, when you're lowering the weight, can generate more tension than the concentric phase. So, focus on controlling the weight during this phase to maximize tension. Aim for 3 second eccentrics for the gains