Every time you train a muscle, muscle protein synthesis (the process that drives muscle growth) is elevated for around 24–72 hours depending on how close your sets are to failure. The problem with once per week training is you’re waiting a full 7 days before hitting that muscle again. That’s just 52 growth opportunities across an entire year. Train that muscle twice per week and now you’ve doubled it to 104. That’s twice as many chances for your body to adapt, repair, and grow stronger. So what

Don’t be scared of fatigue 💥 Yes, it’s okay to push yourself to failure 🔥 Why? Because how can you truly know you have 1–2 reps left in the tank if you’ve never taken a set to failure? 🤔 📚 Studies show that most people underestimate how many reps they have left 👀 And as a coach, I can confirm… most people just don’t train hard enough to actually know what 1–2 reps in reserve feels like Yes, training hard brings some fatigue 💣 But building muscle requires tension, and that means pushing clo

👇Here’s why it might work (even though knee pain is more complex than just doing curls first): 🔥 1. Warms up the knee without fatiguing the quads: Hamstring curls increase blood flow around the knee without draining your quad strength. It’s a great way to prep the joint while saving your performance for squats or leg press. 📈 2. Targets weak muscles first (hamstrings): Most people skip proper hamstring work because it’s not visible in the mirror (like calves 😅). Starting with curls means you

Thanks, John! #diet #gift | Dr. Lori

John Daly's diet: 18,000 cigarettes and 500 gallons of Diet Coke per year #golf #diet | Graham Bensinger