It’s a little over our usual frequency, we know, we are wrapping up the preparation for our brand new subscription offer so that is taking some time from us. But our dedication to our day 1 audience will always remain. Let’s get stuck into it.
What’s In Store
What’s In Store:
MOTIVATE: We wrote about this before, but it’s so important, systems over motivation
THINK: We love a great quality rep - but are they taking too long?
LEARN: Does cardio really kill gains?
PRACTICE: Lets understand what a training block is
CURATE: LEt’s travel the web again and bring you some cool curated content
MOTIVATE
(Straight up motivation to fuel your workouts)
Stop looking for that motivation kick - it may never come
The Quote
“You do not rise to the level of your goals. You fall to the level of your systems.”
- James Clear
This quote has echoed through the personal development world since Atomic Habits launched - but its relevance never fades. Clear wasn’t dismissing the value of goals. He was elevating the engine behind them: the systems we build, the scaffolding of routines that keep us moving when inspiration fades.
His message? Motivation is a spark. Systems are the firewood.
Why it matters for fitness
We’ve touched on this idea before - and we’re revisiting it because it’s that important.
So many people chase their goals using emotion as fuel:
Motivation after watching a killer transformation video.
Fear after a health scare.
Love after their partner says they want to grow old together.
But emotions are like weather systems: real, intense… and always changing.
The problem? If your action depends on how you feel, your consistency is already on shaky ground. You’ll work out if you’re feeling it. You’ll eat right if the day goes well. That’s a recipe for hit-or-miss progress.
The alternative is far more boring - but infinitely more effective.
Systems don’t care about how you feel.
They don’t need your inspiration. They’re psychological grooves you train into your brain - through repetition, cues, and simplicity - until they run like muscle memory.
Practical implementation
I’m not here to hand you a rigid daily schedule - life’s too fluid for that. But I’ll share six system-building principles I come back to again and again:
Anchor Your Mornings
Start the day with predictable, non-negotiable habits (sunlight, movement, hydration, no phone). Set your rhythm before the world sets it for you.Protect a Deep Work Block
Block off 60–90 minutes where the only goal is focused output - no meetings, no messages. It could be training, writing, meal prep, anything. But make it yours.Use Nutrition as a Clock
Eat at regular intervals - same time, same core structure - so you stop negotiating with cravings and decisions all day.Workout When the Friction is Lowest
That might be early, before work and distractions pile up. Or late, when the inbox is silent. But make it the same slot. Carve it out like a meeting with your future self.Schedule Mental White Space
Even 10 minutes to sit, breathe, walk, or think. Systems work best when you give your mind the room to reflect - not just run.Protect Yourself from Dopamine Overload
We’re all swimming in a soup of dopamine - social media hits, constant notifications, fast-reward apps. The problem? Dopamine is supposed to drive focus and action. But when it's hijacked by artificial stimuli, your brain gets stuck chasing novelty instead of following through.That’s why simple plans suddenly feel boring. Why workouts lose their thrill. Why you bounce between tabs, programs, and plans without finishing anything.
Solution? Put your phone in another room. Disable app badges. Take dopamine detox hours.
Create a life where your brain can want the slow, steady path again.
Bottom line?
Motivation is what gets you started.
A system is what gets you results.
Build one that runs whether you're in the mood - or doomscrolling dopamine - or not.
THINK
(Your dose of critical thinking to bullet proof the mind)
Should your reps be perfect… or just productive?
There’s a video floating around where Dr. Mike Israetel (you know, hypertrophy mastermind, PhD in sport phys) takes on DJ Shipley, a former Navy SEAL, in a kind of friendly fitness gauntlet. The event? The SEAL Physical Screening Test. One of the stations? Pull-ups.
Mike hits 10. DJ crushes 22.
Now, context matters, Mike’s 250+ lbs with enough back muscle to scare small mammals. DJ’s a seasoned tactical operator built for this kind of high-rep, bodyweight test. But even with all that in mind... a 12-rep gap? That’s big. Like, noticeably big.
But here’s where things got interesting, and where the thinking begins.
How we got here
Mike’s reps? Textbook. Full dead hang. Controlled. Zero momentum. The kind of reps that’d make a gym judge cry tears of joy.
DJ’s? Fast, slightly snappy, some borderline top-end lockout - but he was still clearly working. Getting volume in. Moving.
And that got me thinking…
How much volume are we all leaving on the table in pursuit of “perfect reps”?
How many more rows, pushups, pull-ups, presses could we crank out if we weren’t so obsessed with pristine tempo and absolute lockout on every single set?
We’ve all been fed the gospel of rep quality: “Control the eccentric.” “Pause at the bottom.” “Full range only.” And to be clear - I’m not throwing all of that out the window. But I’m sure you’ve been mid-exercise on like the 7th rep and thought to yourself “the next few won’t be perfect so lets stop here” - it’s a fine/dangerous balance between great reps and…. breeding laziness.
So… when does precision become paralysis?
How to shift or improve approach
Here’s the real food for thought: what if your ideal tempo isn’t what the textbooks say?
What if slightly faster, slightly looser reps (within reason) actually allow you to hit a higher total volume, recover faster, and make better progress? Is that "cheating," or just being efficient?
Sure, if your reps look like a toddler on monkey bars, that’s another story. But if you’re someone who’s doing every pull-up like a monk in slow motion - only to gas out at 10 rep, wouldn’t it feel better (and maybe train better) to hit 18 with just a bit more bounce?
This isn't science so much as common-sense experimentation.
Try this:
Do one set your way - slow, controlled, technically tight.
Do one set with intent but less perfection - still full range, just no 2-second pauses or dramatic lockouts.
Which one gives you a better pump? Better total rep count? More confidence? Which one feels more natural and creates a better connection to the muscle?
We preach personalization in training, volume, frequency, split structure but rarely in tempo. That’s weird, right?
Maybe the perfect rep is just the one that gets you where you’re trying to go.
Would you rather say you can do 10 flawless pull-ups… or 20 solid ones that made you feel like a beast?
Because at the end of the day, consistency and confidence usually beat theoretical purity.
Let me know where you land. Curious to hear your take.
LEARN
(Top tier research broken down to better understand fitness and health)
Cardio killing your gains - does it still “interfere” as much?
Core research question
Does performing aerobic (endurance) and resistance (strength) training together, known as concurrent training, actually reduce gains in muscle size, strength, or power due to the so-called interference effect?
Research methodology
Type: Updated systematic review and meta-analysis
Studies included: 43 studies, 1,090 participants
Criteria:
Training lasted ≥4 weeks
One group did resistance training only; another did resistance + endurance
Measured maximal strength, explosive strength, or hypertrophy
Tests were specific to the resistance training performed
Subanalyses: Examined variables such as endurance type (running vs cycling), frequency, training status, age, and session timing (same vs separate sessions).
Key outcomes
Maximal Strength: No significant difference between concurrent and resistance-only training (SMD = −0.06; p = 0.45).
Hypertrophy: No significant difference either (SMD = −0.01; p = 0.92).
Explosive Strength: Concurrent training showed smaller gains (SMD = −0.28; p = 0.007).
Subgroup analyses showed:
No meaningful differences by endurance type, frequency, age, or training timing.
The only consistent interference occurred for explosive strength and power, not size or maximal force.
Practical takeaways
The interference effect is smaller than once thought - for most people, doing both cardio and lifting won’t compromise strength or muscle growth.
The main trade-off is in explosiveness and power, not hypertrophy or maximal strength.
For general lifters or athletes, splitting cardio and lifting into separate sessions (even within the same day) is sufficient to avoid interference.
For power athletes (e.g., sprinters, jumpers), reducing or carefully scheduling endurance work is still important.
Study limitations
Meta-analysis grouped studies of varying quality, with different training loads and intensities.
Few studies included highly trained subjects or high-volume programs, so results may differ for elite athletes.
Duration (mostly 6–12 weeks) might not capture long-term adaptations.
Endurance duration wasn’t deeply analyzed - total weekly volume may still matter.
My takeaway
This review really shifts the perspective on concurrent training. The old fear that “cardio kills gains” just doesn’t hold up for strength or hypertrophy - only for explosiveness. For 80–90% of people who lift and do some conditioning, the interference effect is practically irrelevant as long as recovery and volume are managed.
That said, context still matters: high-volume endurance training or poor recovery can absolutely blunt progress. For most lifters, though, concurrent training is safe, effective, and far less “scary” than older studies suggested.
Link to the paper below:
PRACTICE
(Weekly practical workout, diet and health protocols)
So... What is a training block, anyway?
This week, we’re doing something a little different.
Instead of sharing a specific protocol, let’s unpack a term that gets thrown around a lot in fitness circles, especially if you follow strength or hypertrophy experts:
“Training block.”
What does it actually mean?
Spoiler: it’s not just “what program are you doing this month?”
A training block is a deliberate unit of training with its own purpose, structure, and target outcome.
It’s how smart programming turns short-term workouts into long-term results.
What You Need to Know
Think of a training block like a focused “chapter” in your training year. It should be:
Goal-oriented – e.g., increase strength, build volume tolerance, improve technique, etc.
Time-bound – usually 4–8 weeks long (some shorter, some longer).
Progressive – each week builds on the last, in weight, volume, or difficulty.
Recoverable – it includes rest days, maybe even deload weeks.
Stackable – it fits into a bigger plan (the next block builds off it).
A good block doesn’t try to do everything at once. It zooms in.
Want to get stronger? You might reduce volume and increase load.
Want to build size? You’ll bias more sets and reps, maybe at slightly lower intensity.
Want to peak for a comp or test? You’ll taper volume and sharpen intensity at the end.
Each block talks to the next. That’s the real magic.
Simple Training Block Template
You can use this skeleton to build out your own block - or to better understand the one you're currently doing:
Name of Block: [e.g. Strength Foundation / Hypertrophy Volume / Peaking Phase]
Primary Goal: [What are you trying to improve above all else?]
Duration: [Usually 4–8 weeks]
Progression Style: [e.g. increase reps, add sets, add weight, reduce rest]
Focus Lifts/Movements: [What lifts are prioritized?]
Support Work: [What assistance work helps the main goal?]
Recovery Strategy: [How are you managing fatigue? Deload? Rest days?]
Transition Plan: [What’s coming after this block?]
No need to be perfect. Just be intentional.
If you're showing up every week with a “work hard” mentality but no clear phase, target, or time horizon… you're not training in blocks. You're just... training.
And that’s fine - but it’s also why people spin wheels for months.
Bottom line?
Training blocks are how you move with purpose - not just effort.
Use them to turn chaos into progression.
CURATE
The roundup (a collection of some of the latest and most useful content from around the internet):
We have 4 great pieces for you this week:
As mentioned we explore the best X has to offer. Let’s take a look at 4 great pieces
Alfred on the power of vitamin B1 (thiamine)
Alfred breaks down how vitamin B1 can dramatically reduce brain fog and fatigue, citing research showing up to an 80% improvement in mental clarity. Thiamine plays a key role in dopamine production, mitochondrial energy, and overall cognitive function. He notes that in studies, higher doses of 600–1500 mg daily reversed fatigue in most participants within a week , a strong case for optimizing B-vitamin intake for focus and mental energy.
Read here
Physiologist Physio on boosting VO₂ max with the Norwegian 4x4
This post outlines one of the most effective protocols for improving cardiovascular endurance , the Norwegian 4x4 method. The structure is simple: a 10-minute warm-up, then four 4-minute high-intensity intervals with 3-minute recovery jogs, followed by a light cooldown. Performed twice a week, it trains your “oxygen engine” and enhances aerobic capacity without overtraining. A perfect addition for strength athletes looking to build conditioning efficiently.
Read here
Achilles on mastering the lateral raise
Coach Achilles shares cues that transformed his delts and those of his clients. He emphasizes proper shoulder mechanics , leaning slightly forward, leading with elbows, and stopping just below parallel to maintain tension. His advice focuses on quality over load: “Make the lightest weight feel as heavy as possible.” If you’re not shaking by rep 12, you’re not doing it right. This simple shift turns lateral raises into a real delt-builder instead of a throwaway exercise.
Read here
Jackson Fyfe on gender differences in muscle growth
Dr. Jackson Fyfe shares findings from a new meta-analysis exploring whether men and women respond differently to resistance training. The results? Women build muscle just as effectively as men when relative gains are considered. While men saw slightly greater absolute hypertrophy, Type II muscle fiber growth was identical between sexes. Fyfe’s takeaway is clear: strength training is equally potent for women, reaffirming that physiology, not gender, drives progress.
Read here
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Wishing you all the best in your fitness journey
The FitnessHacker
