I talk about the boring work that changes how you look. Training, nutrition & sleep.
Glasgow, Scotland
Joined December 2025
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Rack Notes retweeted
I love to train.
When I'm bulking, I train 4-5 times per week.
But when I'm DEEP into a cut, I pull back on the volume and frequency.
In situations like this, a program like The Busy Gladiator Program is a smart move.
It's specifically designed to maximize your results with just 3, hour long sessions per week.
I LOVE THIS PROGRAM, and my clients do too
(it's free below).
Rack Notes retweeted
1 set = excellent but you need more
2 sets = absolute money…oftentimes all you need
3 sets = this can be the play over 2 but it depends on the context…may or may not be worth it
4+ sets = wtf are you even doing bro???
Rack Notes retweeted
Hormesis is a biological process in which a low dose of a toxin or stressor is beneficial to health.
The stressor can take many forms, and hormesis is essential for good health.
Common stressors that promote hormesis, in approximate order of importance:
1. High-intensity exercise (e.g., HIIT, resistance training, or sprinting
2. Fasting (intermittent/time-restricted eating or periodic prolonged fasts)
3. Heat exposure (e.g., sauna)
4. Cold exposure (e.g., cold showers, ice baths)
5. Polyphenols (e.g., from berries, green tea, dark chocolate, vegetables)
Dose matters, of course, it's possible to get too much of any of these.
But most people are probably getting too little.
Rack Notes retweeted
I regret to inform you that everything matters. Small things become big things. You don't get to pick and choose when to show up, because the world will ignore your best and judge you for your worst. The one who brings energy every single day will win. Because everything matters.
Rack Notes retweeted
My NEW Training split for the building phase.
Exactly how we’re gonna get better.
Breakdown on split, exercise choice, ordering, priorities etc.
Full video over on YouTube below 👇🏻
Rack Notes retweeted
I was at the gym this morning and I saw 7 plates on each side of the hack squat - insane!
As a strength appreciator, I had to see the monster doing this.
When I saw the dude get on the machine, he didn’t look the part.
But I’ve seen crazy stuff. Small dudes doing crazy lifts, so I was anticipating going over after the lift and giving the man daps.
The set began.
Not even quarter reps.
This explains the small legs.
Hack squats are built for range of motion. Lower the weight, go butt to calves, and actually engage the entire quad.
Nobody is impressed by heavy weight if the reps are pathetic.
Rack Notes retweeted
Every time your body is left alone it switches to ketones, and every time it is interrupted it switches to sugar, which tells you which one is the setting and which one is the interruption.
You are born in ketosis. The fattest baby on earth, running its brain on ketones from day one, before anyone has handed it a biscuit.
You sleep in ketosis. By the early hours the liver is making ketones every night of your life, and the morning tiredness is the cereal switching them off.
You fast in ketosis. Miss two meals and the liver is already turning fat into fuel, and the brain takes it without a murmur.
You hunt in ketosis. Every persistence hunter who ran an antelope down over a day did it on fat, because nobody carries 20,000 calories of sugar on a run.
You winter in ketosis. Every northern people for two million years spent the dark months on meat, fat and the stores on their own body.
You spend an illness in ketosis. Appetite goes, the body stops asking for food, and it runs on fat while it repairs.
Sugar is the fuel of the meal. Ketones are the fuel of everything in between, which is most of a life.
The sugar engine was never the default. It was the thing the orchard switched on for a fortnight in August.
The factory setting is the one you wake up in, before the toast puts you back on the other one.
Rack Notes retweeted
That's a classic bodybuilding vacuum pose: arms raised behind the head, stomach pulled in hard, ribcage expanded. You can see how it makes the waist look narrow and the chest look wide, which is exactly why it's a signature pose in the Classic Physique division. The lat spread and the pulled-in midsection create that V-taper illusion.
This pose is not for random folks.
Rack Notes retweeted
Paused squats are how a lot of gym bros like to show off. In reality, the only non-negotiable in a squat is depth everything else is secondary.
