nftalí🏁 retweeted
90% of your muscle will be built doing TWO exercises:
Chest:
1) Chest press of any type
2) Incline chest press of any type
Back:
1) Rows of any type
2) Pulldowns of any type
Shoulders:
1) Lateral raise of any type
2) Shoulder press of any type
Quads:
1) Squats of any type (leg press is a type of squat)
2) Leg extension
Glutes:
1) RDL
2) Glute bridges
Hamstrings:
1) Seated leg curl
2) Lying leg curl
Calves:
1) Standing calf raise
2) Seated calf raise
Biceps:
1) "Palms up" curl of any type
2) Hammer curls
Triceps:
1) Skull crusher
2) Pushdown
Core:
1) Back extension
2) Decline sit ups
2 exercises
2 sets each
Apply progressive overload (once you can do 8, or 10, or 12 reps, increase the weight)
You don't need to do 4 exercises of 3 sets each for each muscle.
It's a waste of time and all it does is tire you out.
A sample program is attached here. Done once every 5 days.
Upper
Lower
Cardio
Break
Break
Repeat
nftalí🏁 retweeted
WHAT SUPPLEMENTS MATTER BY AGE
• Age 18–22 — Protein powder, creatine, sleep
• Age 23–25 — Protein, creatine, vitamin D, caffeine
• Age 26–28 — Protein, creatine, vitamin D, magnesium
• Age 29–32 — Protein, creatine, omega-3s, zinc
• Age 33–35 — Protein, creatine, omega-3s, vitamin D, magnesium
• Age 36–40 — Add ashwagandha for stress management
• Age 41–45 — Add collagen for joint health
• Age 46–50 — Add CoQ10 for heart health
• Age 51–55 — Prioritize omega-3s, vitamin D, magnesium
• Age 56+ — Protein remains critical, B12 if deficient
• All ages — Food first, supplements second
• All ages — Bloodwork guides what you actually need
Supplements fill gaps. They don't build the house.
nftalí🏁 retweeted
In the 3 years since I severely herniated a disc at L5/S1, I’ve tried everything under the sun to rehab and prevent reinjury.
If I had to recommend just one exercise, it would be this one.
It’s the single best exercise for strengthening the posterior chain and the intricate scaffold of muscles that support the spine.
It’s a $100 piece of equipment (link in the comments below).
Start with static holds and work your way up to 2 minutes.
Then start moving as shown below and work your way up to 3 sets of 30.
Then you can do more advanced things like added weight and one-leg static holds.
A 3-minute deep squat each morning plus this exercise 2-3 times a week plus hanging knee lifts is a great basic back mobility program.
If you want to go deeper, check out my full back program in the comments below.
nftalí🏁 retweeted
If you're feeling existentially stressed, here are a few things you can do to reset yourself:
1. Submerge face in 50°F (10°C) water for 30 sec
2. 30 rapid deep breaths followed by physiological sigh (double inhale, long exhale)
3. High intensity, slow motion resistance training
4. 20 min of zone 2 cardio
5. focus on a precision manual physical task i.e. organization, assembly of something, motor skill practice
6. Physical proximity to someone you trust
nftalí🏁 retweeted
TRAINING FREQUENCY BEATS TRAINING INTENSITY
Most people are wasting their time in the gym. They show up, destroy themselves for an hour, then wait days to recover. This is backwards.
Strength is a skill. Not a punishment. Not a test of pain tolerance. A skill you practice like shooting a bow or playing piano.
Soviet researchers in the 1950s measured electrical activity in weightlifters' muscles. As lifters got stronger over months, the EMG readings dropped. They were lifting the same weights with less neural effort. The nervous system became more efficient. Hypertrophy couldn't explain this because these athletes were doing doubles and triples, not bodybuilding volume.
Every time you activate a neural pathway, that connection strengthens. Use it repeatedly and it becomes a superconductor. You don't try harder to lift the same weight. You try the same amount and lift more.
You get stronger because the neural pathways become more efficient. You get bigger because volume drives growth when the load is sufficient. Both happen simultaneously without the traditional recovery debt.
This works at home better than in a gym. Keep a kettlebell under your desk. Press it between tasks. Install a pull-up bar. Do a few reps every time you walk past. The equipment becomes part of your environment, not a destination you drive to.
The traditional model is mass practice. Cramming. Study all night for an exam, pass, forget everything three days later. Spaced practice is writing vocabulary words on cards and reviewing them in random moments throughout your day. One builds temporary performance. The other builds permanent skill.
More than a thousand papers published since the 19th century confirm spaced practice beats massed practice. Education ignores this. Strength training ignores this. You don't have to.
I promise this is by far the easiest and most effective way to cause radical changes in your body composition, your posture, and even in the way you see the world or interact with it.
It works for everyone. There is no minimum ability test.
nftalí🏁 retweeted
4. Never take supplements unless you are REALLY need it.
The only supplements I recommend taking regularly are:
-Vitamin D3 (for those who live in places they can't get sunlight for a long time)
-Creatine (Very well researched)
- Boron (Hard to get naturally)
The reason I'm highly against supplements is that these supplement companies may be scamming you.
They might claim to include 15mg of zinc, but in reality, they may only put in 3mg and fillers. This happens a lot, even with trusted companies.
nftalí🏁 retweeted
Sample Upper Chest + Arms Day
(Save & try this)
Incline Smith Machine Press - 3x8
Incline DB Fly - 3x12
Barbell Curl - 4x10-12
Overhead DB Triceps Extension - 4x15
Reverse Curl - 2x20
Lateral Raises - 3x20
Diamond Pushups - 1xAMRAP
nftalí🏁 retweeted
Green tea is one of the healthiest beverages in the world
- improves cardiovascular disease risk factors
- improves heart health
- improves metabolic health markers
- targets all hallmarks of aging
- reduces visceral fat
- is associated with lower mortality
Full thread on green tea benefits⬇️⬇️
Graph from: DOI:10.20944/preprints202309.0582.v1
nftalí🏁 retweeted
1/10: Intro
This week, F45 added this exercise to their 1000+ gyms.
It’s a scalable mobility solution I’ve used in coaching Super Bowl champs and grandmas alike.
I’ve threaded it many times, but I’m going to try to make this my most detailed technique guide yet…
nftalí🏁 retweeted
Build Leverage
Leverage is how you can produce 8 hours of work in 1 hour.
4 forms of leverage:
• Labor leverage
• Capital leverage
• Media leverage
• Code leverage
"Code and media are the levers behind the new rich." — Naval
nftalí🏁 retweeted
Also consider checking out our website:
Permissibles.com
nftalí🏁 retweeted
7 Entrenamientos para tener bíceps más grandes 💪
Hilo:🧵
Readers added context they thought people might want to know
This thread has been plagiarized from this account:
x.com/Jefersonnasa_/…
Vive con Proposito steal every single thread he post in order to earn money through ad revenue.
nftalí🏁 retweeted
5. Chia Seeds: The Superfood
-Omega-3 fatty acids: Enhance blood flow and reduce inflammation.
-High in fiber and protein, providing long-lasting energy.
-Packed with antioxidants to combat stress and boost endurance.
nftalí🏁 retweeted
Every men should prepare this powerful healthy combo and take it weekly.
Almonds + Banana + Milk + Avocado + Ginger + honey.
Check Thread 👇
nftalí🏁 retweeted
Ethereum just hit $3800 and is up 150% from it's April lows. So is it too late to buy into the current rally? Here are my optimistic and conservative price targets for $ETH by the end of 2025.
01:53 ETH Bull Run Support
08:04 Copy my ETH Trading Bot
09:42 ETH/BTC Valuation
14:24 ETH Dominance
15:56 ETH Price Prediction
29:06 Treasury Companies bought $6.4B ETH in 3 months
33:14 BlackRock ETF buying more ETH than BTC?!
40:17 Stablecoins Are all on Ethereum
45:14 RWAs are all on Ethereum
47:36 Summary