Topics: Strength Training, Neuroscience of Change, Genetics and Alzheimer, Risks of Sedentary Behavior, Balancing Focus & Unfocus
BY HENDRIK MUSEKAMP
Photo by Abigail Keenan
Muy buenas! Here is your weekly dose of hmx-weekly, a list of what I’m enjoying, pondering, or working on. A lot of long format content this week, but it’s worthwhile. Enjoy.
I’ve finally gotten into strength training, gym subscription etc.. Here’s two nerdy podcasts that inspired my “training-philosophy”, and more.
- Dorian Yates on High Intensity Training, Injury Prevention, and Building Maximum Muscle
- On setting goals: “Instead of saying something, get a pen, get a piece of paper, and write it down. It just makes it a hundred times more powerful.”
- What is the best way for women to build beautiful, lean muscle: higher reps with light weights, or lower reps with heavy weights?
- Pavel Tsatsouline on the Science of Strength and the Art of Physical Performance
- On muscular irradiation and how to utilize it
- When in doubt, what’s the minimum you should train?
- How to train “grease to groove” (For strength endurance and strength do half the reps you’re capable of)
- Approaching training as a practice
- Prioritizing skills that lead to strength
- The most counter-productive myths about strength training
- Pavel’s hypothesis for the science behind hypertrophy
- “Calm is contagious”
- “Forwad to the past” on strongfirst.com: This is a short article by Pavel Tsastouline on why “newmania” – a constant hunt of the new – is a biased approach. He writes about training methods from the 80’s, and why they still hold the most potential.
NEUROSCIENCE OF CHANGE
Had to relisten. The intro still sounds creepy, but hold on. There’s so much wisdom here. Among others Kelly McGonigal elaborates on how to create a new default state, e.g. how to trade fear for calm.
“In this episode, Tami speaks with Dr. McGonigal about how we can consciously change the “default settings” of our brain, what we can do to tune into ourselves at a physiological level during difficult emotional situations, and how self-criticism can hinder our attempts to change our behavior. Dr. McGonigal also shares a practice of cultivating self-compassion.”
ARTICLES/STUDY I PONDERED OVER
Your Brain Can Only Take So Much Focus: “In keeping with recent research, both focus and unfocus are vital. The brain operates optimally when it toggles between focus and unfocus, allowing you to develop resilience, enhance creativity, and make better decisions too.”
- High cholesterol and the APOE gene: I want to have this tested some day. This would be real primary prevention – in case you actually change your diet.
- What Hurts Fitness More: 30 Years of Aging or 3 Weeks of Bed Rest? (Original study: A 30-year follow-up of the Dallas Bedrest and Training Study)
QUOTE I ENJOYED
Be careful about reading health books. You may die of a misprint.
– Mark Twain
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Have a great week,