"I eat 150g carbs for breakfast and still have abs.” Yes bro. You’re an advanced lifter with huge muscle mass and brutal leg days. A hard 90-min compound session can burn through 80–150g carbs and trained muscles become glucose sponges. That advice doesn’t apply to a sedentary person with low muscle, belly fat and insulin resistance. Your carb tolerance is earned.

How bad were these reps? Do you include unilateral movements in your routine?

I don’t know who needs to hear this but if you don’t currently have abs, bulking is a terrible idea. You need to unfat yourself first. You don’t need ripped abs, but if you don’t have a semblance of abs you’re likely not metabolically healthy. So the only thing bulking will do when you’re not already lean is make you fatter & overall less metabolically healthy. Emphasize a small deficit while focusing on prioritizing carbs around workouts for performance. Push to get stronger every week - this will result in muscle retention or even growth while losing fat. Once you’re lean you can transition to focusing on maximizing muscle growth with a dialed in phase at maintenance calories or a small surplus. This is how we achieve metabolic health & aesthetic goals simultaneously.

Other than elbow flexion (curls!) another important function of the biceps brachii is forearm supination (twisting the forearm). Do this movement for some extra gains 😆. This is possible with dumbells/resistance bands as well.

“Keto athletes don’t need carbs post workout.” Correct. But that doesn’t mean carbs are useless. It means humans are metabolically flexible. Fat/ketones can fuel life. Glycogen still fuels brutal sets. Stop turning physiology into religion.

You don’t need 17 ab exercises. You don’t need 500 crunches. You don’t need to “confuse the core.” Cable crunches leg raises are enough to build thick, defined abs. Then comes the boring part: Get lean enough to see them. Add weight. Add reps. Progress. Abs are muscles. Stop training them like a punishment.

One big difference between people who transform their bodies for good vs people who stay stuck: The stuck ones see it as a “diet.” Something temporary. Something artificial. “I’ll start Monday.” “Weekends I can’t eat protein.” “Can't diet while travelling” You can’t eat protein? Bro, protein is food. Eggs are food. Meat is food. Cheese is food. Yoghurt is food. It’s not some weird punishment your coach invented. The real “artificial diet” was the lifestyle that made you gain 30-40 kgs in the first place. The people who succeed stop treating health like a 12-week project. They build a life where normal food, lifting, walking and sleep are just… normal. Not a phase. Not a challenge. Not a diet. A way of life.

“Take glucose fructose post-workout to activate both transporters for more gains.” Bro discovered GLUT4 and GLUT5 and turned them into astrology. Glucose is great for muscle glycogen. Fructose is mostly handled by the liver. Unless you’re doing endurance work or training multiple times/day, this is not a hypertrophy hack. The boring stuff wins: Protein. Calories. Progressive overload. Enough carbs to train hard.

If you want big arms then you need to focus on developing your triceps. Triceps make almost 65% of your arms! Don't get lost in 10 different movements for your triceps. All you need is: An overhead tricep movement to hit your long tricep head in a stretched position. A tricep dip movement to hit your lateral and medial heads. Get brutally strong in these.

I don’t worship “mind-muscle connection.” Your brain already recruits muscle through motor neurons. You don’t need to spiritually summon your biceps. Feeling a muscle ≠ growing a muscle. A bigger muscle is often easier to “feel,” and people reverse-engineer that into magic. Focus on: Good execution. Stable technique. Progressive overload. High mechanical tension. Pump, soreness, burn, “connection” — all useful feedback at times. But the chief actor is still mechanical tension 😁

High intensity is always the right way to go if your goal is building muscle. Regardless of what the ‘form police’ say, if you lift as heavy as you physically can all the time and eat, you will grow muscle, regardless of form.

Lunges are great for leg development. Which lunge variation is your favourite?

Dear form police, Is this curl legal? Or will I be sentenced to 3 sets of pink dumbbells and “strict tempo” for life? 😛

The king himself is swinging his arms during biceps curls. What about this, form police?😆 Intensity matters. Everything else is noise.

Your anxiety can ruin your fat loss phase. You start with a simple plan: Lift hard. Eat in a deficit. Walk. Recover. Then panic takes over: More cardio. More steps. More sets. More restriction. Now you’re weaker, flatter, exhausted and wondering why you look worse. Fat loss is not a suffering contest. Lift intensely. Do less junk volume. Get stronger or maintain strength. Let the deficit take care of fat loss. More is not more. Better is more.

Unlike Ruminants, we are hind gut fermenters, we ferment in the colon, which is at the end of the digestive tract. Humans look very similar to dogs, because even though we are sacculated, we don't have a cecum. We have a very rudimentary capacity to ferment fiber. A dog can get only 2% of calories by breaking fiber in their colon. A human can get 6-9% of calories by breaking fiber in his/her colon. A pony can get a whopping 50% of calories by breaking the fiber. We have a really large small intestine, almost 56-60% of the digestive system. we only metabolize the fiber, at the end of our digestion. Our colon has a limited fermenting capacity. We ferment and make B12 but can't absorb it. We have an acid base digestion that means the food we eat is not broken down by the bacteria, it's broken down by the stomach acid. So, in order to digest and absorb protein, b12 and minerals, we need stomach acid and if you eat a lot of fiber along with your protein then you will not absorb the protein and minerals with greater efficacy. @Metabolic1992 @anandnagu @AshwinKandra

Healthspan is the flex. Lifespan without function is just survival.

Eat fat. Lift heavy. Question authority. If "mainstream nutrition" was working, we'd be getting healthier, not fatter and sicker every year @Metabolic1992 @GHOSHAMIK

The V-squat is humbling when you stop using it as a plate storage unit. What RIR do you think was this?

You don’t need to “shock the muscle.” You need to stop changing the program every 2 weeks.