What’s in store for you
Hey there
Yes it’s a new year and dare I say “a new you” (I hate that saying) but we cannot deny it’s a time for people to relook at their goals and habits - and that part I cannot disagree with. So what’s in store today?:
Chase enjoyment but not at the expense of results based methods
We look at the link between age and concentration of muscle fibres
Lifting tempo check - are you swinging weights around
As per usual lets take a trip around fitness internet for The Roundup
Let’s get started!
If there’s one thing that wins in any body transformation program (training or nutrition) is adherence (how long you stick to something), that is closely linked to enjoyment levels - but at what cost?
Yes we always advocate for an individual to enjoy what they do in a program but I have to draw the line at what delivers results versus what does not
You wouldn’t build wealth by gambling, would you?
There’s a concept in hypertrophy science called “specificity” it’s a VERRRYY basic concept. It basically states that in order to achieve a particular result you need to train with specific methods to achieve that result e.g., if you want bigger biceps make sure you do bicep training and a lot of it over time, if you want to become better at your golf swing (well first train with actual golf and in the gym add some trunk rotation, core and back exercises). In general if you want to build a better physique the best training method scientifically speaking is weight training, it’s not yoga, swimming, running, jump rope etc., sounds obvious but people have a bias of what they think they would enjoy and prefer and hope that would deliver the results they want. I have time to hear someones preferences (and I respect them) and how it can be weaved into a program to make them enjoy it more and adhere for longer but I will still come back to weight training at the end of the day.
After all, I ask people - if you had $10k and wanted to invest it to grow it over time would you invest it into an instrument like an ETF/bond/fixed deposit account or would you put it on the black jack table at the casino? You might prefer the thrill and rush of gambling but it’s too risky and often won’t get you the results you need so why force it - just because you enjoy it?
Stop expecting atypical results as the norm
I know why this happens though. People see people with incredible physiques that do swimming/yoga (for example) - so it must be a typical result, right? Well not really, more often than not those that have those physique are 1) genetically gifted for it and excelled at it from the very beginning, 2) their results are not typical, you are seeing the minority and not the millions that have tried but not achieved those results and 3) they could easily have built it through other methods (hmmm maybe weight training). While the mantra for 2025 will ultimately be to build an enjoyable routine I would add that you need to seek out the most effective tool is and make sure it is in your arsenal.
So I should enjoy my training in 2025 how can I create a routine I love?
Thanks for asking. Here are some basic principles:
At least 3 times a week weight training: Hit the weights at least 3 times a week with a split of your choice (full body, upper-lower etc.) this will give you enough time to hit all body parts and to progress (see next point)
Program to progress: Don’t mindlessly go to the gym week in and week out. Over a period of 4-8 weeks per training block, make sure you are getting stronger at your lifts
Nutrition is non-negotiable: If you have read my intro emails you know the drill, protein is key, clean foods and good hydration are all key - eat for your goals (bulk/maintain/cut)
Add your feel good activities: Yoga/horse-riding/walking/fencing/swimming you name it, add it in and create a program for that around the above points
Remember this is not a program/newsletter on how to become a champion horse-rider its about body transformation hence the order above.
Was I too harsh today?
Maybe. But I am fed up of people (and I mean this from the best place possible) trying to get results with their physique transformation and being misled by social media or their trainers with bs advice and year after year being frustrated with the lack of results. Get off to a great, enjoyable but results driven start this year - then go off into the sunset riding your horse 😂
Train to reverse ageing
YES, we know that weight training has amazing benefits for reversing ageing but we need to make more of this data mainstream (not just us but also our families)
Core Research Question:
How does ageing affect type I and type II myofibre properties in human skeletal muscle, focusing on selective deterioration, capillarization, and denervation?
Research Methodology:
The study used a cross-sectional design involving muscle biopsies from healthy, lean, recreationally active young (22 ± 3 years, n=10) and older men (69 ± 3 years, n=11). Various immunohistochemical techniques assessed myofibre composition, morphology, capillarization, satellite cells, and denervation.
Key Findings:
Ageing selectively affects type II myofibres, causing them to shrink, become misshapen, and lose capillaries and satellite cells. Type I myofibres are more resilient. Denervation increases with age, while type I myofibre grouping suggests partial reinnervation.
Practical Takeaways:
Preservation of type II myofibres and their innervation is crucial for mitigating muscle weakness and maintaining function in ageing populations. Tailored resistance training may help combat selective type II fibre decline. I see it a bit differently, we need to normalise resistance training as families and across generations, if we create this as a culture we start to slow down ageing in older populations BUT because it started when they were very young not as a preventative measure.
Study PDF can be downloaded below the image:
BRO slow your reps down!!
We know rep tempo is key, let’s not overcook it with a 20 second negative though, just control it and don’t swing the weight around
Don’t neglect a movement, especially the descent or negative part: All we ask is that you practice some control throughout a lift, what this means is that as you lift a weight do so explosively but without too much of a “jerky movement” make take 1-1.5 seconds on the way up. On the way down practice even more control of about 2-3 seconds of a controlled descent to lower the weight. (that’s it, for now at least)
Why it matters: You are stronger on the lowering part of the movement so you can actually “extract” more muscle activation in that phase of the movement, neglecting it means gains literally left on the table, also you help to prevent injury in the area where most injuries happen (in that lowering part and also the transition to lifting the weight again - think about those nasty pec tear videos you see online)
What it should look like: Here’s 2 reps of me doing an assisted pull-up machine. Iv’e purposefully done the reps to be as “practical” as possible for those looking for a quick reference i.e., I prefer to do the negative even slower but this is an overall good starting point you can adjust accordingly as you progress:
The roundup:
Things are a bit slow as the year get’s going but here are some cool pieces I found interesting this week:
Life after Men’s Physique for CBUM : Video here
Dr Mike lessons learnt from dieting: Video here
Jeff Nippard how to bulk: Video here
Sean Nalewanyj on science based lifters vs ego lifters p.s. check this one out re the point on looking at someones results and thinking that it’s either a better method or typical result, I mention some of this in this newsletter : Clip here
Wishing you all the best in your fitness journey
The FitnessHacker
