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@notquitereality
Grab my free training program called: The Home-Made Hero Protocol. No strings, no sign up, no mailing lists! Just a PDF to download or you can read the outline on the site. This is a practical but highly effective workout that will be more than sufficient for most people to start building muscle, getting lean, and improving athleticism. Enjoy!
People write higher rep ranges off as "junk volume." Not only is it completely backwards to call any movement "junk" but it's also missing the real value of training at lighter weights for higher reps. And it could be costing you...
Stretching to improve posture is NOT a waste of time (as some fitness creators claim). Sitting isn’t bad for your posture in itself... but sitting for 8 hours+ a day, every single day can be VERY problematic. Here's what you need to know and what works.
Recently, I've achieved my leanest physique yet. A lot of people have asked what I've changed about my training and diet to see those results. I'll be discussing everything in more detail in future posts but for now - here's a brief overview of what I'm doing differently!
If you lift weights and look muscular, people will tend to make certain assumptions about you. You may find yourself wanting to "fit in" with the lifting "community." This post deconstructs the assumptions we make about people who train and underscores the importance of not letting a single hobby define your whole identity.
The Xteink X4 is a device that removes all the friction normally involved in reading. The result is that you can fit more reading around your regular routine and enjoy all the benefits that come from that!
Concentric-only exercises are movements that emphasise the concentric portion - the part where the muscle shortens under load. We can do "mostly" concentric exercises like bicep curls and push ups by allowing ourselves to drop back into the starting position in a controlled manner. Why would you want to do this? Because it lets you drastically increase training volume and fequency with very minimal recovery cost. It can build muscle size, strength endurance, explosiveness, blood supply, and much more. Here's what you need to know...
Increasingly, the "science-based lifting" crowd are advising that mechanical tension is the only factor that matters for muscle growth. This is an incorrect reading of the science and it could lead to confusion and lost gains for those that heed this advice. In this post, I break down the science of muscle building in great detail and challenge a key 2025 ScienceDirect review. By the end, you will see why it is a mistake to overlook other forms of training.
The human brain is messy and nonsensical in the way it stores information. The best methods for storing and navigating information should reflect this!
Training for max strength and hypertrophy - with progressive overload and intensity techniques - has become the "default" option for many people who want to get jacked. But there are lots of different types of body you can build. Training for a more athletic physique - with a combination of conditioning and strength training - is often easier, can be done from home, and may result in a look closer to the one you want!
We tend to assume that the strongest person will hit hardest. This isn't always true! While strength can help your punch power, it is only one very small piece of the puzzle. And that's because punching is actually a plyometric movement!
My physique looks the best it has in ages and the approach I took was the opposite of what most fitness content recommends...
MovementPunk #1 - Comic & Workout Ezine - LAUNCH SALE
MovementPunk is a new comic eZine from fitness YouTuber The Bioneer. In the tradition of manga like Dragon Ball and Baki, it has an emphasis on training and self-development to motivate your workouts and inspire you to go beyond. And, like other works in the cyberpunk genre, it explores deep themes of humanity, agency, and identity. This purchase grants you access to the first issue of…
You might have heard that the barbell back squat is the "king" of leg exercises. Um... What?
If your doctor recommends tirzepatide or other peptides for weight loss and believes the pros outweigh the risks, that's a discussion worth having. If an influencer tells you everyone should take peptides or that they should be used to get to
In this post, I explore why you only need the basic exercises to get jacked and athletic - and how fixating on bodybuilding or very heavy lifts can be a mistake.
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The step-up is the exercise tool for building powerful glutes, single leg strength, and explosiveness from home. But to get the full benefits you need to make sure you're doing it right!