18 ms·

Probably relevant for the HN crowd: there's a bunch of very geeky next gen fitness guys that keep up with the cutting edge of fitness research, and occasionally

Probably relevant for the HN crowd: there's a bunch of very geeky next gen fitness guys that keep up with the cutting edge of fitness research, and occasionally expand it themselves. If you're reading them, this kind of thing is being discussed for years, with new studies just moving the odds a bit in favor of the current hypothesis. Yes, they're very Bayesian, explicitly so. A few names/links, pick and mix as you will - they're all good: https://mennohenselmans.com/high-resistance-training-frequency-enhances-muscle-thickness-resistance-trained-men/ https://mennohenselmans.com/high-resistance-training-frequen... http://www.lookgreatnaked.com/fitness_articles_by_brad_schoenfeld.php http://www.lookgreatnaked.com/fitness_articles_by_brad_schoe... https://macrofactorapp.com/articles/ https://macrofactorapp.com/articles/ https://rpstrength.com/team-member/mike-israetel-phd https://rpstrength.com/team-member/mike-israetel-phd Probably not the best links for each, but it's morning and I got work to do. Should be enough to get you started tho.

cyri 4y ago
And if you do functional bodybuilding aka CrossFit have a follow here from the guys of ETH Zurich: https://www.instagram.com/wod_science/ https://www.instagram.com/wod_science/
- audiometry 4y ago
  “Functional bodybuilding” what? Bodybuilding is explicitly not functional. It maximizes for appearance/size.
  - ImPostingOnHN 4y ago
    it maximizes building the body, which comes with it's own appearance, sure, but the functionality of a muscle (what you can do with it) is in large part a function of the size just remember to stretch too :)
OrderlyTiamat 4y ago
Thank you, this stuff is great!
box_eyed 4y ago
I highly recommend looking at Kyle Boggeman.[1] He focuses on exercising for long term health using calisthenics and really opened my eyes at looking at exercise volume differently e.g. from fixed volume per exercise to accumulated volume over a week. [1] https://www.youtube.com/user/Kbogea/videos?view=0&sort=da&flow=grid https://www.youtube.com/user/Kbogea/videos?view=0&sort=da&fl...
- koonsolo 4y ago
  Calisthenics is great, but these guys always seem to forget they have legs. Of course extra weight on their butts and legs would mean their calisthenics skills would suffer. But to me it always seems a bit weird to have such a built out torso and arms, and then a tiny waist and legs.
  - syntheweave 4y ago
    It's easy enough to get legs(and everything else) by doing crawling routines. I basically replaced the gym with crawling, pull-ups and cycling. Most of the time, I just stick with bodyweight though I suspect I could optimize the progression with load. It's just really easy to be in the habit of a short crawl each day.
  - SamBam 4y ago
    I glanced through the video list that GP linked to, and there were a number of exercises targetting the legs. You just recycled a standard assumption without really looking. Pistols, in particular, can build very powerful legs.
    - JeremyNT 4y ago
      A lot of gym rats really slag on calisthenics, but there are several one-legged squat type movements that are quite difficult and provide more than enough challenge for most people with typical fitness goals. For people who want to become especially strong, specialized weights and machines become more important, but as a percentage of the population this group must be vanishingly small. The "do a little each day" thing certainly lends itself better to calisthenics, which can be performed almost anywhere, than to a gym. I expect a typical person would have better luck doing body weight squats 5 days a week at home than trying to stick to a gym schedule to do barbell squats regularly.
enyo 4y ago
I'm currently building a service for exactly this. It's still in Alpha but it allows you to take short 4-5min breaks with friends (+ voice chat) with instructed stretches + strength exercises. https://www.pausewith.me https://www.pausewith.me As I said, still in Alpha, but I'm always happy for constructive feedback.
- lmas 4y ago
  This is interesting. I would like to mention: don't forget students in your future subscription model! As a new (but middle aged) CS student I think this could be a fun way to encourage my fellow students and myself to exercise more between study sessions.
- ashildr 4y ago
  I REALLY like the name, sounds like fun!
- dugmartin 4y ago
  Marketing idea: make this work in Slack and sell it to HR departments for employee wellness.
  - enyo 4y ago
    That's the plan :) It currently links to Telegram, but next up is Slack integration.
  - ROTMetro 4y ago
    How do you get past the 'before starting any workout regiment consult your doctor' most workout programs use to make sure you aren't taking on liability in a corporate environment? Especially doing things like good mornings for an older non-mobile person man, that looks like a ton of liability to me. Corporate added a morning stretch routine on our factory signage and I had to point out we had to be SUPER conservative on the stretches we had people do because making it a corporate thing meant we took on a ton of liability.
- felideon 4y ago
  OT: Nice site! Also built with Svelte, it seems.
Attummm 4y ago
The focus of the people you have linked is about exercise in the context of a gym and diet is about calories. I would like to argue that being healthy and fit is not about the gym, or investing time in tracking calories. Instead we should focus on daily fun movements that we like to do. So it doesn't feel like a chore and easy to maintain within your lifestyle. This could fall under different categories such cardio (walking , cycling) and some resistance training like body weight exercises. These are called Micro workouts, and can be done during the day. A great (nerdy) guy who is quite far on that path is the bioneer. https://www.youtube.com/watch?v=pWuKIlbybqY https://www.youtube.com/watch?v=pWuKIlbybqY And for food we should try to focus on whole foods and not calories and almost no-one should try to diet like a body builder prepping for a show. They feel terrible and you are priming the body to store energy in the fat cells. https://www.health.harvard.edu/staying-healthy/stop-counting-calories https://www.health.harvard.edu/staying-healthy/stop-counting... Humans have been healthy for very long without the gym or calorie counting. Both are large time investments that can be better spent elsewhere
- balfirevic 4y ago
  > I would like to argue that being healthy and fit is not about the gym, or investing time in tracking calories. You do what works for you, others should do what works for them.
  - ImPostingOnHN 4y ago
    yeah, as an adult, I don't mind doing chores, weightlifting is just one of them like most chores, it's not that fun, but the results make it worth it
    - marcinreal 4y ago
      I've found that few adults think this way. A lot of them avoid exercise and healthy eating because they perceive these as hard and complicated, and they are afraid of doing the work and likely failing anyway. Mainstream advice doesn't help this situation at all. I get a lot better results at helping people when I show them that health can actually be fun and easy.
fursund 4y ago
Nice list! Anyone have something similar to the first link with a week-training-schedule, but with free/body weight so it's easier to do at home?
- awb 4y ago
  These guys have pretty good body weight advice: https://youtube.com/user/Calisthenicmovement https://youtube.com/user/Calisthenicmovement
  - fursund 4y ago
    Thanks!
edanm 4y ago
It's worth emphasizing that what's especially exciting is that a lot of this research really is very new. As you said, there's a whole "next gen" fitness guys, people who grew up with bodybuilding as it was always practiced, but who are also working at the science behind it. The result is that as far as I can tell, the last 20 years of research has given us most of the results we know. It's really a burgeoning field.
mister_mister 4y ago
I know of 2 the persons you have linked are using steroids, I don't recommend anyone taking them. Certainly not if the goal of exercise is health.
- radu_floricica 4y ago
  Which ones and how do you know? I'm actually curious, the reaction to steroids is a bit... one sided. It's a bit of a PR problem to say positive things about them, and it feels. The consensus, the one we get to hear, is pretty clear: they work very well, but they have side effects that make using them a bad idea. And I actually trust this consensus. Unfortunately, what I don't see is obvious next steps like "ok, so how about we lower the dose and see if there's a useful dosage without long term side-effects". Or "how about we try to test if a certain person has risk factors to side effects" and so on. That kind of conversation is unfortunately... well, not verbotten, but at least self-censored. Anyways, this is just intellectual curiosity. I'm not into bodybuilding enough to try, and tbh I actually doubt they're using it either. It'd be too much like cheating - the whole point is to find out what works, and everybody knows steroids work so there's nothing to find out there.
  - mister_mister 4y ago
    Because I've actually watched their content, Some of them are open about it, some are not. Other commenters in this thread now about it. But you are not aware while linking their content? But selling programs based on pictures that have been achieved with steroids is not helpful for getting people to optimal health. Some of the people behind linked programs even have life altering injuries from the strain of working out with steroids. The original article is about daily exercise. The issue with steroids is that they can alter your body organs permanently. https://nida.nih.gov/publications/research-reports/steroids-other-appearance-performance-enhancing-drugs-apeds/what-are-side-effects-anabolic-steroid-misuse https://nida.nih.gov/publications/research-reports/steroids-... " Cardiovascular system high blood pressure blood clots heart attacks stroke artery damage Hormonal system Men decreased sperm production enlarged breasts shrinking of the testicles male-pattern baldness testicular cancer Women voice deepening decreased breast size coarse skin excessive body hair growth male-pattern baldness "
awb 4y ago
Here are some more that I’ve found: Mind Pump: https://youtube.com/c/MindPumpClips https://youtube.com/c/MindPumpClips Jeremy Ethier: https://youtube.com/c/JeremyEthier https://youtube.com/c/JeremyEthier
- wintermutestwin 4y ago
  Jeremy Ethier is great content that is organized in a way that is particularly well suited to the "techie" type. This video on counteracting the myriad harms from excessive sitting is particularly relevant to the HN audience: https://www.youtube.com/watch?v=RqcOCBb4arc https://www.youtube.com/watch?v=RqcOCBb4arc
immrammc 4y ago
Even though your just referencing the articles of Macrofactor, I’ve gotta say the app itself an absolute pleasure to use. It’s been instrumental in my current bulk cycle.
startupdiscuss 4y ago
Is there a tl;dr for the sum knowledge?
phlipski 4y ago
bcassedy 4y ago
Another interesting one is https://alanaragon.com/researchreview/ https://alanaragon.com/researchreview/ For a few bucks a month you get articles by several of the people you mentioned, Alan, and others that evaluate public research on nutrition and training.
jrussino 4y ago
Earlier this year I wanted to start a gym routine to gain some muscle mass and lower my body fat percentage. I found Jeff Nippard's youtube videos to be a good resource for my purposes: https://www.youtube.com/channel/UC68TLK0mAEzUyHx5x5k-S1Q https://www.youtube.com/channel/UC68TLK0mAEzUyHx5x5k-S1Q He's a bodybuilder/powerlifter/coach with a focus on evidence-based exercise and diet advice. I've heard him cite people like Mike Israetel and the MASS report at https://www.strongerbyscience.com/mass/ https://www.strongerbyscience.com/mass/ I like that his videos tend to be concise, and he does a good job of being clear about which of his recommendations are backed up by research and which are opinions based on his personal experience/preferences.
bitsoda 4y ago
I'd add Dr. Ted Naiman to that list. He advocates for quick workouts each day and prioritizing a favorable protein:calorie ratio for eating. He's also down to earth and entertaining to listen to IMO.

cyri 4y ago

And if you do functional bodybuilding aka CrossFit have a follow here from the guys of ETH Zurich: https://www.instagram.com/wod_science/ https://www.instagram.com/wod_science/

audiometry 4y ago
“Functional bodybuilding” what? Bodybuilding is explicitly not functional. It maximizes for appearance/size.
- ImPostingOnHN 4y ago
  it maximizes building the body, which comes with it's own appearance, sure, but the functionality of a muscle (what you can do with it) is in large part a function of the size just remember to stretch too :)

OrderlyTiamat 4y ago

Thank you, this stuff is great!

box_eyed 4y ago

I highly recommend looking at Kyle Boggeman.[1] He focuses on exercising for long term health using calisthenics and really opened my eyes at looking at exercise volume differently e.g. from fixed volume per exercise to accumulated volume over a week. [1] https://www.youtube.com/user/Kbogea/videos?view=0&sort=da&flow=grid https://www.youtube.com/user/Kbogea/videos?view=0&sort=da&fl...

koonsolo 4y ago
Calisthenics is great, but these guys always seem to forget they have legs. Of course extra weight on their butts and legs would mean their calisthenics skills would suffer. But to me it always seems a bit weird to have such a built out torso and arms, and then a tiny waist and legs.
- syntheweave 4y ago
  It's easy enough to get legs(and everything else) by doing crawling routines. I basically replaced the gym with crawling, pull-ups and cycling. Most of the time, I just stick with bodyweight though I suspect I could optimize the progression with load. It's just really easy to be in the habit of a short crawl each day.
- SamBam 4y ago
  I glanced through the video list that GP linked to, and there were a number of exercises targetting the legs. You just recycled a standard assumption without really looking. Pistols, in particular, can build very powerful legs.
  - JeremyNT 4y ago
    A lot of gym rats really slag on calisthenics, but there are several one-legged squat type movements that are quite difficult and provide more than enough challenge for most people with typical fitness goals. For people who want to become especially strong, specialized weights and machines become more important, but as a percentage of the population this group must be vanishingly small. The "do a little each day" thing certainly lends itself better to calisthenics, which can be performed almost anywhere, than to a gym. I expect a typical person would have better luck doing body weight squats 5 days a week at home than trying to stick to a gym schedule to do barbell squats regularly.

enyo 4y ago

I'm currently building a service for exactly this. It's still in Alpha but it allows you to take short 4-5min breaks with friends (+ voice chat) with instructed stretches + strength exercises. https://www.pausewith.me https://www.pausewith.me As I said, still in Alpha, but I'm always happy for constructive feedback.

lmas 4y ago
This is interesting. I would like to mention: don't forget students in your future subscription model! As a new (but middle aged) CS student I think this could be a fun way to encourage my fellow students and myself to exercise more between study sessions.
ashildr 4y ago
I REALLY like the name, sounds like fun!
dugmartin 4y ago
Marketing idea: make this work in Slack and sell it to HR departments for employee wellness.
- enyo 4y ago
  That's the plan :) It currently links to Telegram, but next up is Slack integration.
- ROTMetro 4y ago
  How do you get past the 'before starting any workout regiment consult your doctor' most workout programs use to make sure you aren't taking on liability in a corporate environment? Especially doing things like good mornings for an older non-mobile person man, that looks like a ton of liability to me. Corporate added a morning stretch routine on our factory signage and I had to point out we had to be SUPER conservative on the stretches we had people do because making it a corporate thing meant we took on a ton of liability.
felideon 4y ago
OT: Nice site! Also built with Svelte, it seems.

Attummm 4y ago

The focus of the people you have linked is about exercise in the context of a gym and diet is about calories. I would like to argue that being healthy and fit is not about the gym, or investing time in tracking calories. Instead we should focus on daily fun movements that we like to do. So it doesn't feel like a chore and easy to maintain within your lifestyle. This could fall under different categories such cardio (walking , cycling) and some resistance training like body weight exercises. These are called Micro workouts, and can be done during the day. A great (nerdy) guy who is quite far on that path is the bioneer. https://www.youtube.com/watch?v=pWuKIlbybqY https://www.youtube.com/watch?v=pWuKIlbybqY And for food we should try to focus on whole foods and not calories and almost no-one should try to diet like a body builder prepping for a show. They feel terrible and you are priming the body to store energy in the fat cells. https://www.health.harvard.edu/staying-healthy/stop-counting-calories https://www.health.harvard.edu/staying-healthy/stop-counting... Humans have been healthy for very long without the gym or calorie counting. Both are large time investments that can be better spent elsewhere

balfirevic 4y ago
> I would like to argue that being healthy and fit is not about the gym, or investing time in tracking calories. You do what works for you, others should do what works for them.
- ImPostingOnHN 4y ago
  yeah, as an adult, I don't mind doing chores, weightlifting is just one of them like most chores, it's not that fun, but the results make it worth it
  - marcinreal 4y ago
    I've found that few adults think this way. A lot of them avoid exercise and healthy eating because they perceive these as hard and complicated, and they are afraid of doing the work and likely failing anyway. Mainstream advice doesn't help this situation at all. I get a lot better results at helping people when I show them that health can actually be fun and easy.

fursund 4y ago

Nice list! Anyone have something similar to the first link with a week-training-schedule, but with free/body weight so it's easier to do at home?

awb 4y ago
These guys have pretty good body weight advice: https://youtube.com/user/Calisthenicmovement https://youtube.com/user/Calisthenicmovement
- fursund 4y ago
  Thanks!

edanm 4y ago

It's worth emphasizing that what's especially exciting is that a lot of this research really is very new. As you said, there's a whole "next gen" fitness guys, people who grew up with bodybuilding as it was always practiced, but who are also working at the science behind it. The result is that as far as I can tell, the last 20 years of research has given us most of the results we know. It's really a burgeoning field.

mister_mister 4y ago

I know of 2 the persons you have linked are using steroids, I don't recommend anyone taking them. Certainly not if the goal of exercise is health.

radu_floricica 4y ago
Which ones and how do you know? I'm actually curious, the reaction to steroids is a bit... one sided. It's a bit of a PR problem to say positive things about them, and it feels. The consensus, the one we get to hear, is pretty clear: they work very well, but they have side effects that make using them a bad idea. And I actually trust this consensus. Unfortunately, what I don't see is obvious next steps like "ok, so how about we lower the dose and see if there's a useful dosage without long term side-effects". Or "how about we try to test if a certain person has risk factors to side effects" and so on. That kind of conversation is unfortunately... well, not verbotten, but at least self-censored. Anyways, this is just intellectual curiosity. I'm not into bodybuilding enough to try, and tbh I actually doubt they're using it either. It'd be too much like cheating - the whole point is to find out what works, and everybody knows steroids work so there's nothing to find out there.
- mister_mister 4y ago
  Because I've actually watched their content, Some of them are open about it, some are not. Other commenters in this thread now about it. But you are not aware while linking their content? But selling programs based on pictures that have been achieved with steroids is not helpful for getting people to optimal health. Some of the people behind linked programs even have life altering injuries from the strain of working out with steroids. The original article is about daily exercise. The issue with steroids is that they can alter your body organs permanently. https://nida.nih.gov/publications/research-reports/steroids-other-appearance-performance-enhancing-drugs-apeds/what-are-side-effects-anabolic-steroid-misuse https://nida.nih.gov/publications/research-reports/steroids-... " Cardiovascular system high blood pressure blood clots heart attacks stroke artery damage Hormonal system Men decreased sperm production enlarged breasts shrinking of the testicles male-pattern baldness testicular cancer Women voice deepening decreased breast size coarse skin excessive body hair growth male-pattern baldness "

awb 4y ago

Here are some more that I’ve found: Mind Pump: https://youtube.com/c/MindPumpClips https://youtube.com/c/MindPumpClips Jeremy Ethier: https://youtube.com/c/JeremyEthier https://youtube.com/c/JeremyEthier

wintermutestwin 4y ago
Jeremy Ethier is great content that is organized in a way that is particularly well suited to the "techie" type. This video on counteracting the myriad harms from excessive sitting is particularly relevant to the HN audience: https://www.youtube.com/watch?v=RqcOCBb4arc https://www.youtube.com/watch?v=RqcOCBb4arc

immrammc 4y ago

Even though your just referencing the articles of Macrofactor, I’ve gotta say the app itself an absolute pleasure to use. It’s been instrumental in my current bulk cycle.

startupdiscuss 4y ago

Is there a tl;dr for the sum knowledge?

phlipski 4y ago

bcassedy 4y ago

Another interesting one is https://alanaragon.com/researchreview/ https://alanaragon.com/researchreview/ For a few bucks a month you get articles by several of the people you mentioned, Alan, and others that evaluate public research on nutrition and training.

jrussino 4y ago

Earlier this year I wanted to start a gym routine to gain some muscle mass and lower my body fat percentage. I found Jeff Nippard's youtube videos to be a good resource for my purposes: https://www.youtube.com/channel/UC68TLK0mAEzUyHx5x5k-S1Q https://www.youtube.com/channel/UC68TLK0mAEzUyHx5x5k-S1Q He's a bodybuilder/powerlifter/coach with a focus on evidence-based exercise and diet advice. I've heard him cite people like Mike Israetel and the MASS report at https://www.strongerbyscience.com/mass/ https://www.strongerbyscience.com/mass/ I like that his videos tend to be concise, and he does a good job of being clear about which of his recommendations are backed up by research and which are opinions based on his personal experience/preferences.

bitsoda 4y ago

I'd add Dr. Ted Naiman to that list. He advocates for quick workouts each day and prioritizing a favorable protein:calorie ratio for eating. He's also down to earth and entertaining to listen to IMO.