Importance of progressive overload for muscle building: Muscle hypertrophy requires progressive overload. It can be implemented in many ways: progressing to heavier weight, increasing rep count or adding time under tension in isometric exercises.

The myth of accidental muscle: I can’t tell you how many times I’ve heard people say they don’t want to lift weights bc they want to avoid getting bulky from too much muscle. Anyone who lifts knows there is no such thing as “accidental” muscle. Muscle is very expensive for the body to produce. It takes intent including lots of hard work and proper nutrition. It never just happens by accident.

Atrophied of fast twitch muscle fibers is the problem with aging. Your focus at the gym should not be on what you’ll easily maintain anyway even with aging but on things that are declining at a rapid rate like absolute force and power via atrophy of fast twitch fibers. Set up workouts to support the reversal of this process. Otherwise you could spend decades in the gym but still end up decrepit in old age.

PV☀️ it’s a good day to stack weights

Rates of muscle loss with aging: Muscle mass: 0.5-1% per year Muscle strength 1%-3% per year Muscle power 3%-9% per year Atrophy of fast twitch muscle fibers account for a majority of the loss.

PV☀️ Go crush your weekend 🤙

You can make a light weight feel heavy by using proper form and slowing down movement with increased time under tension. All lifting heavy with improper form will get you is imbalances and injury.

Three important essential amino acids for muscle growth and production of antioxidants: (1) Leucine, (2) Lysine, and (3)Methionine. Most abundant and bioavailable in eggs and animal proteins.

PV☀️ Whatever you’re doing today go crush it 🤙

More muscle mass + higher VO2 max = longer life

Front-loading protein in the morning and then at night is best for building/maintaining muscle. Eating many small meals throughout the day or time restricted eating is not ideal for muscle growth.

PV☀️ Whatever you’re doing today go crush it 💪

Protein quality and bioavailability: Animal protein: 95%+ digestion absorption Plant protein: 40 to 60% digestion absorption

Muscle is not only important to strength and fitness, it’s also key to your metabolic health. Well-functioning muscles act as the largest sink for glucose. 75-80% of the body’s glucose storage capacity exists in the skeletal muscle.

PV☀️GM☀️OG☀️ Be excellent to each other and go crush your day💪