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Tension is key when lifting. For squats generate initial tension by pulling the weight down on your back and “bending the bar” around you in the standing position. The weight as you squat should not all be on the lumbar spine. It should be distributed throughout the back. Tension will help with the distribution.

Muscles are the largest and single most important sink for glucose. Having larger and more metabolically healthy muscles is the difference between being able to tolerate glucose/maintain homeostasis and getting diabetes.

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Can’t keep saying this enough: More muscle strength (muscle mass as proxy) + Increase in VO2 Max = Longer life and health span

Generating Tension in the Deadlift: When you first grab the bar, create the initial tension in the upper body by trying to bend the bar up into a U shape engaging your lats. When standing up don’t think if it as pulling the weight up with your back. You are pushing the ground away hard with your feet using your legs/glutes by falling back. The bar is going straight up but you would fly backward without the weight. When done properly you generate an incredible amount of tension between your hands which are holding the bar and your feet which are the only points of contact with the ground. You’ll be stronger at everything else you do.

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Tension is key when lifting. There’s a reason why you can bench press more with feet on the ground than with them up. With every lift it’s important to generate proper tension, including lifting objects in everday life outside the gym.

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Studies have shown exercise causes muscles to act like a sponge and soak up good vibes.

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Strive for a neutral back with exercises in the gym. If you can’t achieve it, consider dropping weight or a chest-supported variation. Ex: barbell rows —> chest supported dumbbell rows.

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Preservation of fast twitch muscle fibers and VO2 max are essential if you want to maximize your life/health span and be functional and independent in old age. The two decline at a rapid rate as we age. It’s never too early to start implementing processes to support the reversal of the decline.

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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.