<aside> 🎯

Objectives (Why): Brain health (everything else is downstream), maximize power, strength and muscle mass relative to bodyweight, and increased healthspan/wellness.

</aside>

• [ ] Update to current reality (Spoiler: I actually do much less than reported here)
• [ ] Make exercises on activity page into a table with columns being Exercise/Workouts/Protocols, Equipment, Zone (link to good definition) and Peter Attia framework (link to def)
• [ ] Exercises themselves can be hyperlinks to the respective workout protocols

♟️ Guidelines (Strategy - How)

<aside> ❗

Rule #1: Safety first. Never risk injury. All other rules or guidelines are secondary. "Never do anything [in the gym] today that prevents you from working out tomorrow.”

</aside>

General

• Consistent execution and total volume (= repetitions x weight or duration x intensity) move the needle the most. Adhere to a regimen you can sustain long-term over perfection.
• Form and technique over reps, weight, distance. Leave your ego at the door.
• Always warmup general and exercise specific.
  1. General e.g., Universal 5-minute Warm-Up for Any Workout
  2. Exercise specific e.g., body weight versions or easy sets
• Active core and abs at all times for simultaneous protection (e.g., from hernias etc.) and training.
• Full control of movement from start to end of each repetition with no momentum or swinging (exceptions apply e.g., kettlebell swings).
• Recovery is where adaptation happens. Adequate sleep, nutrition, and active rest facilitate growth.
• Progressive overload underpins improvement. Continuously challenge muscles by increasing load, volume, dose or intensity.

Resistance Training

• Timing of repetitions:
  1. Eccentric 3s to increase muscle under tension (hypertrophy)
  2. Concentric 1s i.e., explosive to activate fast twitching muscle fibers (strength & power)
• Full Range Of Motion (ROM): a significant proportion of gains are reaped at the end of repetitions where the muscle is stretched the most. Additionally, this adds a mobility dimension (ie max strength at end-range).