The strength training thread

#15

Same with all training, I think. If you use a barbell, you aim to add more weight, more reps, reduce your rest time, or any other sort of progression. Same for bodyweight. Once you can do 5 pushups, work on 6, then 7. Once you can do like 20, maybe start elevating your feet. After that, maybe work on single-arm pushups etc. As you said, the progression concept IS the stimulus for change and getting stronger.

You also improve at lifts by practice, which leads to strength gains all by itself due to better motor skills.

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#16

I edited my previous comment so it’s clearer. Of course you can be strong and have a good cardio, i was stating that i need to fit in my week 2-3h or cardio, 3 workout sessions + some kind of mobility. For most of us this is quite challenging so if I can optimize I am happier.

Maybe the power vs strength vs muscle is misleading. What you need to critically preserve is type 2 fiber, vascular density, neural activation, etc. You can lift more weights just by having more muscle and it could be possible that you haven’t improved any of the mentioned variables. This is an exaggeration and lifting weights like a gym rat probably hits everything.

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#17

I found a great option is to use a light kettle bell. With just 3 core exercises that take 6 mins you can work the whole body. Because the weight is light injury risk is low - but it’s amazing how much strength I’ve gained over 12 months of doing this 6 mins most days

Goblet squat

Halo

Swings

after that I either dead hang from a bar for 60secs for back strength or try one other kettlebell exercise (Turkish get ups are great too)

Links:

52 Kettlebell Exercises with Videos for Strength & Fat Loss. Halo is 2nd one down

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#18

If you want a basic home gym that would last a while I’d get something like this:

These are adjustable dumbbells, very easy to swap weight.
An adjustable angle bench, some exercises need a bench.
A door way pullup bar.
Dip bars.
Indoor stationary bike for cardio when the weather is too bad for walking or running.

As a newbie though you can just do pullups, pushups and squats bodyweight and built some basic strength.

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#19

I enjoy reading the variety of strategies people give. Always interesting.

One thing that I find missing with strength training is how connection tissues, ligaments, and tendons are maintained and repaired. As the aging process progresses, according to Dr. Keith Baar, “… as one ages, the primary changes in ligaments and tendons are a decrease in the number of cells and a very slow turnover of the core collagen matrix making them more susceptible to injury and less able to adapt or repair effectively.” Even at a younger age, these injuries are impactful. A study of NFL players who had injuries like Achilles tears had a much higher incidence of heart disease vs their uninjured peers. (I personally think the decrease in type 2 fast twitch muscle fibers is due primarily to injuries and the aging process. There is not the capacity to use those type 2 muscle fibers because of the declining capacity of the connective tissue.)

The following are principals for maintaining or repairing connective tissue:

  1. There is a 10 minute window to provide a stimulus to the injured tissue. After 10 minutes you are not making any gains
  2. The stimulus comes in the form of a isolation hold. No movement necessary.
  3. The stimulus can be surprisingly low, particularly with a new injury. (this is not like strength training a muscle).
  4. The period where you can again apply the stress/load is after 6-8 hours. So you can rehab 2-3 times daily. (again, different than strength training where 48 hours is needed between working muscle groups)
  5. Taking collagen and Vit C before the stress is helpful. When you are applying the isometric holds, you are squeezing the tissue like a sponge and releasing. Connective tissue otherwise is difficult to provide blood flow and nutrients like collagen.

An interesting video using these basic principals is the example of a rock climber with and hand injuries and pain.

It is great to set goals and see results from strength training. But my observation at 71 is that knowing when to back off and prevent injury is a very difficult thing to do no matter what the activity. Our workouts become habitual and literally wired into our brain. The insults that come with injuries and how people do or don’t recover is to me the more evident result of aging than appearance or any of the other hallmarks of aging.

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#20

Here is a brief listicle themed video tailored to seniors considering strength training that may be of interest:

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#21

This is great stuff.

I see my PT has had me doing the ‘slingshot’ for the past two weeks.

I’m just getting over a concussion (yesterday was my first day back to a regular workout) and he was doing it to get a sense of my coordination. Last week, before my brain recovered, I couldn’t find my hands for the pass off… but yesterday I sailed through it.

Because I was able to see what he did with me, I can share that if you don’t have much coordination yet, for the first time you try those, you can kneel on the floor and go around your body in a way that if you drop it, it won’t have as far to go, and you won’t crush your toes. Once I was able to do it, he then had me stand up.

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#22

Love it. That is rock solid advice in that video. The older guy there is a beast - effortless 3 plate deadlift. Some very strong ladies there too: the first lady in the intro is listing ~80kg I think, lady at 5:30 is doing great and the lady at 6:10 is doing a ~110kg deadlift. I think it’s really apparent that those women are not going to be breaking a hip any time soon.

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#23

I personally don’t know anything, but because I have the benefit of working out with a PT, I’ll share what he says incase it’s helpful to anyone.

I just watched that video and thought I’d share he never has my husband, who is extremely strong and fit, do squats with the bar over his shoulders. For safety, he much prefers you hold plates or even have the bar in the crook of your elbow. (He’s had me do that, too). I’m sure a lot of you do the kind in the video and it’s fine for you, but I’m coming from the avoiding injury angle.

Also, @lsutiger I’ll share that if you should do deadlifts, to prevent injury, do watch a video about form. I don’t know if this is a universal issue, but he reminds me to emphasize pushing my pelvis forward when lifting to load my glutes and to keep it out of my back.

FWIW, if someone told me what their PT said, I’d probably ignore them because I’ve only met two PTs I have gotten anything out of. So, I’ll just share that this guy is not run of the mill. He has worked at a place in CO where people with difficult cases from all over the world go, including a lot of athletes, blah blah blah.

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#24

Thanks to all who commented on my strength based training request. Appreciate all the help.

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#25

Strength training thesis:

  • High intensity
  • Dose vis-a-vis effect
  • Sufficient recovery
  • Don’t neglect ligaments and flexibility
  • Incorporate heavy load on the skeleton
  • Train to build protection from injury
  • Train to recovery from injury or lost functionality.
  • No need to spend hours per week in a gym.

Routines follow…

Build injury insurance

  • Nordic reverse curl
  • Nordic hamstring curl
  • Jefferson curl
  • Cossack squat
  • Farmers walk
  • Tib Bar raise (see: Tib Bars - SquatWedgiez)
  • Muscle up

Note: Tib bar raise will repair and protect one’s knees.

3 exercise routine that covers almost everything

  • 360 degree pull (on rings)
  • Muscle up
  • Pistol squat

Lots of ways to progress into these – Bands. Miracle/Dream machine. Reduce leverage (e.g. bend your legs as you build up to a 360 degree pull).

G-Force Ring Dream Machine

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EMS Suit: Katalyst

20 minutes twice per week. High intensity training. You can’t really do more in a week. You need the time to recover. If you can do more you need to dial up the stimulation intensity.

Doesn’t load the skeleton. Best to pair with once a week isometrics.

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Isometrics, Timed Static Contractions

Bruce Lee adopted Bob Hoffman’s isometric training routine (which took less than 20 minutes) 2 to 3 times per week. It used the “overcoming isometric” method, which involves maximum voluntary contraction against an unmoving force, as opposed to “yielding isometrics,” where you hold a weight in place against gravity.

The exercises all performed orthogonally to the floor (think power rack) included:

  • 3 pulls: low, middle, high (e.g., low deadlift position, high dead lift position, upward barbell row)
  • 3 squats: low, middle, high
  • 3 presses: low middle high
  • Shoulder shrug
  • Toe raise

Hoffman and Lee did these for 12 seconds each maybe doing 2 of the “3” exercise per session.

Ken Hutchins, who developed the [SuperSlow] (Super Slow - Wikipedia) training protocol created a variant of these in his Timed Static Contractions (“TSC”).

A TSC workout, properly done would take 90 seconds for each of 5 exercises (1 pull, 1 squat, 1 press, shoulder shrug, toe raise). 30 seconds at low to medium intensity, 30 seconds at medium to medium high intensity, 30 seconds all out.

This fatigues muscles before getting to full intensity to keep one from hurting themselves.

Like other HIT, TSC done properly can’t be done more than twice per week.
The more intensely one trains the longer recovery it takes.

One can incorporate strain gauges to better monitor intensity or just test your strength at a gym every couple of months.

Overcoming isometrics and Timed Static Contractions build strength and load the skeleton.

One exercise that does almost everything

Squat clean thruster

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#26

OK, its GQ so take it with a grain of salt, … but more reasons to do strength training…

Can Strength Training Replace Viagra?

In a world obsessed with visible gains—bigger biceps, chiseled abs, sharper jawlines—it’s easy to forget about the ones you can’t see. But according to recent research and a few candid physicians, one of the biggest beneficiaries of strength training might just be below the belt.

A July 2025 meta-analysis of 32 studies in Sexual Medicine Reviews found a positive correlation between muscle health and erectile function—not to mention higher sexual desire and satisfaction.

These findings might make gym bros everywhere breathe a little easier, and could rightfully inspire those who train less frequently. According to a 2022 survey by the Cleveland Clinic, 32% of men get worried about sexual health as they age, with chief concerns being erectile dysfunction (ED), loss of sex drive, and low testosterone. These worries are valid, especially since roughly 40% of men in their 40s, 50% of men in their 50s, and 60% of men in their 60s experience some degree of erectile dysfunction, says Gabrielle Lyon, DO, a board-certified physician, the author of The Forever Strong Playbook, and senior author of the aforementioned meta-analysis.

But how exactly do stronger muscles and stronger erections go (ahem) hand in hand? And could a solid weight lifting routine actually delay or prevent reliance on ED meds? We spoke to experts to find out.

Full article: Can Strength Training Replace Viagra? (GQ)

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#27

How to Build a Strong Core & Abs, Andy Galpin, PhD

I. Executive Summary

The analyzed transcript dismantles the anachronistic paradigm of core training that relies on high-frequency, low-load endurance protocols (e.g., daily unweighted crunches). The core biological thesis is that abdominal and trunk musculature are morphologically and physiologically identical to other appendicular skeletal muscles. Specifically, the transcript asserts these tissues possess a roughly 50/50 Type I (slow-twitch) to Type II (fast-twitch) muscle fiber distribution. Consequently, the physiological laws of muscle hypertrophy and strength generation—primarily Henneman’s Size Principle—dictate that maximal force production, motor unit recruitment, and structural adaptation require high-intensity mechanical loading, not merely localized metabolic fatigue.

The clinical framework bifurcates training objectives into three distinct vectors: Look (hypertrophy/aesthetics), Feel (rehabilitation/pain desensitization), and Perform (force transmission and dynamic stability). For aesthetics, programming must introduce progressive overload via load escalation in both dynamic (flexion) and anti-movement patterns, restricted to 2–4 sessions per week to permit cellular recovery. For performance, heavy multijoint compound movements (e.g., deadlifts, unilateral carries) are strictly mandated to train the core’s primary biomechanical function: feed-forward spinal stabilization. For rehabilitation, higher-frequency, low-load motor patterning is neurologically permissible but structurally inadequate for strength gains.

The speaker accurately identifies a biomechanical ceiling in direct core loading: applying maximal load to isolated spinal flexion (e.g., heavy weighted sit-ups) inherently compromises intervertebral disc integrity via uncontrolled shear and compressive forces. Thus, maximizing core motor unit recruitment safely necessitates shifting from isolated spinal flexion to heavy, anti-movement isometrics (e.g., loaded suitcase carries) or heavy compound lifts where the spine remains in a neutral, stabilized posture under load. Overall, the protocol is scientifically robust: core musculature obeys standard physiological laws, and training must aggressively transition from endurance-based burn-chasing to load-bearing progressive overload to yield measurable structural or functional adaptations.

II. Insight Bullets

  1. Fiber Typology Parity: Core musculature exhibits a ~50/50 Type I to Type II muscle fiber ratio, contradicting the myth that the core is exclusively a slow-twitch, postural muscle group requiring unique high-rep protocols.
  2. Size Principle Dependency: Core motor unit recruitment is load-dependent; high-threshold (Type II) motor units will not activate without high-force demands, rendering low-load planks insufficient for maximal strength.
  3. Feed-Forward Activation: Trunk muscles activate anticipatorily (100–150 milliseconds) prior to appendicular skeletal movement to stabilize the spine against impending limb forces.
  4. TVA Functionality: The transverse abdominis (TVA) functions to compress the abdominal cavity and generate “hoop tension” (pulling the abdominal wall inward), not to facilitate transverse plane rotation.
  5. Oblique Mechanics: Transverse plane rotation and lateral flexion are entirely governed by the internal and external obliques.
  6. RA Mechanics: The primary biomechanical function of the rectus abdominis (RA) is to depress the rib cage toward the anterior pelvis (spinal flexion).
  7. Baseline Activation: Core musculature maintains a 2–3% maximal voluntary isometric contraction (MVIC) during standard standing postures, spiking to near 100% during biological events like sneezing or vomiting.
  8. Compound Superiority: Heavy free-weight movements (deadlifts, squats) often yield higher MVIC in core musculature than isolation exercises due to the extreme systemic load forcing massive stabilization demands.
  9. Hypertrophy Programming: Maximizing RA and oblique muscle volume requires standard hypertrophy protocols: 10–20 working sets per week, 1–2 repetitions in reserve (RIR), and 2–4 training days per week.
  10. Load vs. Duration: Progressive overload for the core must prioritize external load escalation (e.g., weighted cable crunches) rather than endlessly extending isometric hold durations.
  11. Anti-Movement Necessity: “Anti-movement” exercises (anti-extension, anti-rotation, anti-lateral flexion) explicitly train the core’s primary evolutionary role: preventing unwanted spinal deviation under load.
  12. Spinal Flexion Limits: Spinal flexion is not inherently injurious, but the lumbar spine possesses a finite loading capacity for flexion cycles before elevating the risk of intervertebral disc pathology.
  13. Biering-Sorensen Metric: The Biering-Sorensen test assesses the isometric endurance of spinal erectors; maintaining a horizontal extension hold for >200 seconds correlates strongly with a reduced risk of lower back pain.
  14. Sahrmann Stabilization Shift: The Sahrmann Core Stability Test evaluates lumbo-pelvic control; inability to lower the legs without anterior pelvic tilt indicates psoas major dominance and inadequate RA/TVA bracing.
  15. Tactile Belt Feedback: A tightly cinched lifting belt blunts native core activation, whereas a mildly snug belt increases core activation via enhanced proprioceptive feedback and a boundary for the TVA to brace against.
  16. Postural Illusions: Chronic anterior pelvic tilt (often driven by shortened hip flexors and weak glutes) artificially distends the abdomen, mimicking excess adiposity without a change in body fat percentage.

III. Adversarial Claims & Evidence Table

Claim from Video Speaker’s Evidence Scientific Reality (Current Data) Evidence Grade Verdict
Core muscles have a 50/50 fast/slow-twitch fiber type profile, similar to the vastus lateralis. Post-mortem autopsy models (1990s). True. Trunk muscles (RA, obliques, erectors) exhibit mixed fiber typing, not purely slow-twitch. Source unverified in live search 2022-2026. General historical consensus. Johnson et al., 1973 C Strong Support
The core activates 100-150ms before limb movement (Feed-forward stabilization). Hodges & Richardson studies (1996/1997). Highly validated physiological mechanism. Anticipatory postural adjustments (APAs) occur universally in healthy subjects. Source unverified in live search 2022-2026. Benchmark: Hodges & Richardson, 1997 B Strong Support
Compound free weights activate the core more than isolation/machine exercises. “The research supports that.” Plausible, but highly context-dependent. Heavy deadlifts maximize erector spinae and TVA activation, but direct isolation (e.g., rollout) often yields higher specific RA activation. Oliva-Lozano et al., 2020 A Plausible
High-rep spinal flexion under high load causes back injury. Editor for pro/con piece in Strength Conditioning Journal. High-cycle, loaded spinal flexion increases the risk of disc herniation in ex vivo models. In vivo data is highly individualized, but avoiding 1RM spinal flexion is standard clinical practice. McGill, 2010 D Plausible
Core hypertrophy requires standard rep ranges (6-15) and loads, identical to other muscles. General physiological principles. Validated. Muscle protein synthesis and fiber hypertrophy are driven by mechanical tension and metabolic stress across all skeletal muscles uniformly. Schoenfeld et al., 2021 A Strong Support
Weight belts reduce core activation if too tight, but increase it if slightly snug. Clinical observation / “science settled for a decade.” Partially true. Belts augment intra-abdominal pressure (IAP). Evidence suggests RA and external oblique activation actually increases with a tight belt during heavy lifts to push against the boundary. Finnie et al., 2003 B Speculative

IV. Actionable Protocol (Prioritized)

High Confidence Tier (Level A/B Evidence)

  • Progressive Overload for Rectus Abdominis: Cease daily high-rep unweighted crunches. Execute 2–4 sessions per week of loaded core movements (e.g., weighted cable crunches, loaded ab wheel rollouts) in the 8–15 rep range, leaving 1–2 Reps in Reserve (RIR). Total weekly volume: 10–20 working sets.
  • Heavy Anti-Movement Integration (The “Perform” Protocol): To maximize motor unit recruitment without risking spinal shear forces, utilize heavy unilateral loaded carries (Suitcase Carries, 6-12 heavy steps per side) and heavy Pallof presses to train the core as a force transmitter.
  • Feed-Forward Optimization via Compound Lifts: Do not isolate the core exclusively. Mandate heavy axial loading (Barbell Squats, Deadlifts) at >75% 1RM to natively trigger the 100-150ms anticipatory stabilization pathways.

Experimental Tier (Level C/D Evidence - High Safety Margin)

  • TVA “Hoop Tension” Isolation: For aesthetic waist control and postpartum management, execute specific Transverse Abdominis vacuums or quadruped abdominal draw-in maneuvers. Focus on volumetric compression rather than active flexion.
  • The 5-Step Motor Control Progression: If failing Sahrmann or Sorensen tests, implement a strict linear progression before loading: 1. Isometrics → 2. Unweighted Eccentrics (Anti-movement) → 3. Loaded Eccentrics → 4. Unweighted Concentric → 5. Loaded Concentric.

Red Flag Zone (Safety Data Absent or Elevated Risk)

  • Maximal Load (1RM) Spinal Flexion: Attempting to find a 1-repetition maximum on spinal flexion exercises (e.g., weighted sit-ups) yields a highly asymmetric risk-to-reward ratio regarding intervertebral disc herniation.
  • High-Frequency Hypertrophy Chasing: Training the core to muscular failure 7 days a week. This blunts local muscle protein synthesis and drastically increases localized central nervous system fatigue without added hypertrophic benefit.

V. Technical Mechanism Breakdown

  • Henneman’s Size Principle (Motor Unit Recruitment): The foundational mechanism dictating core strength and hypertrophy. The central nervous system recruits motor units in order of size—from smallest (Type I, fatigue-resistant) to largest (Type II, high-force). Unweighted planks and high-rep crunches only produce sufficient force to recruit low-threshold Type I units. To stimulate high-threshold Type II units in the rectus abdominis and obliques, external resistance must be applied to force the tissue closer to its maximal force-generating capacity.
  • Anticipatory Postural Adjustments (Feed-Forward Motor Control): The central nervous system utilizes a feed-forward loop rather than a reactive feedback loop for spinal safety. Mechanoreceptors and higher cortical planning centers send efferent signals to the TVA, multifidus, and internal obliques to contract 100-150ms before the deltoids or quadriceps fire. This creates immediate intra-abdominal pressure (IAP) to prevent the spine from buckling under the impending kinetic transfer from the limbs.
  • Spinal Biomechanics (Shear vs. Compressive Loading): The vertebral column safely absorbs immense compressive force (top-down loading, as in a heavy squat) when stacked in a neutral position, stabilized by a 360-degree muscular brace. However, it is highly susceptible to shear forces (horizontal displacement of vertebrae). Repeated flexion under load (sit-ups) actively reduces compressive capacity and introduces micro-trauma to the annulus fibrosus of the intervertebral discs. Heavy anti-movement exercises build core strength by applying shear torque externally (e.g., a heavy weight pulling the body laterally) while the musculature acts isometrically to enforce pure compressive neutrality.
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#28

Bumping this thread with some new data I pulled together.

Imagine an intervention that could:

  • Reduce visceral fat by 10-12%
  • Reduce abdominal fat by 10%
  • Improve insulin sensitivity by 45%
  • Reduce HBA1C% by -0.7% (equivalent to metformin mono therapy)
  • Lower CRP by 56%, IL-6 by 69% and TNF-a by 43% in chronic inflammation
  • Reduce systolic blood pressure by 10.9 mmHg

Good news is that all of these were accomplished in various studies putting people on 12-24 week strength training programs!

What is also very interesting is that strength ended up being a stronger predictor of success than muscle mass alone. And the effort expended is also extremely important. I found this very interesting, because I assumed that the muscle mass being a glucose sink etc was important. However, studies showed that if you take muscular guys and stop training for 3 months, they retain significant muscle but lose the metabolic benefits. Thus, strength is a bit like VO2max, in that it represents the cumulative work you’ve done.

So, basically, we want to hit the gym, use movements which maximise muscle utilisation (squats, deadlifts, presses, carries etc), and take them reasonably close to failure (maybe RPE8). Higher intensity and proximity to failure recruits more muscle tissue, maximising benefits. But going to actual failure means slower recovery and it might hamper progress over time. So I usually stick to RPE8-9.

Benefits are localised to the muscle tissue which was used. i.e. squats stimulate your quads, glutes etc to upregulate GLUT4, release myokines, undergo mitochondrial biogenesis etc. Consider that your lower body makes up 40% of your muscle mass, so don’t skip leg day! Building biceps etc for looking good in a t-shirt is great fun, but a disproportionate amount of your health benefits will come from the big leg muscles and glutes.

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#29

Links to studies?

#30

Yeah, I’m here for them too

I’m naturally an ectomorph, and as a Reta user, it’s getting rid of all loose/visceral fat but not encouraging my ectomorph muscles…

VO2 max which Attia speaks of, and the aerobic elasticity of the cardiovascular system, I can see.

But the size of the muscles and longevity?

I may need a new program while on GLP-1 though. The Body by Science, once a week training isn’t getting it done for me much anymore

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#31

Cross-posting: Long-term resistance training with all-cause and cause-specific mortality: assessing dose-response and joint associations with aerobic physical activity (paper 2nd June 26)

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#32

Adding mass is hard for those of us who are ectomorphs or hard gainers. A big part of the problem is just getting enough calories and protein. I weigh 225 lbs. If my protein target is 200 grams that is about 10 cans of tuna, or 10 quarter pound burgers, or 25 eggs per day. I never eat that much. Mark Rippetoe once gave the controversial advice to drink a gallon of whole milk per day. This was only for healthy young men who tried everything else. The training is simple—the eating is the hardest part. Tom Petty had a song about that.

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#33

It’s interesting. I’m a hard gainer on 140mg testosterone a week (daily injections, serum T at 1050ng/dL), but at 200mg/wk (1350ng/dL), I put on several pounds of dry mass over 3 months already as an intermediate-advanced lifter by strength. A threshold had to be crossed.

Without exogenous T, some have tremendous trouble putting on muscle. More volume works, but one only has so much time and recovery capacity, so it isn’t practical to just double sets.

I like my life simple, so I plan meals in advance. High protein, moderate carbs, low fat, very low caloric surplus. Keep insulin sensitivity high so the substrate goes where you want it.

Rippetoe’s advice gave me digestive problems and made me fat - fat does make one fat. But he’s not a fan of a lean look anyway.

Protein is manageable, no?
2 cups of egg whites - 50g
300g fat free Greek yogurt - 30g
Two scoops of whey - 50g
160g chicken breast - 50g
200g cooked lentils with 0.5 cup black rice (dry) - 27g
2 cans of sardines - 45g

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#34

Blood Flow restriction is another option you may want to consider: Under Pressure: Low-Load Blood Flow Restriction Prevents Geriatric Muscle Wasting After Bone Fractures

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