Good morning. Brad Schoenfeld says you don't need more time to lift, just better strategies, a Turkish athlete set the world record for the heaviest Turkish get-up, and frequent sauna bathing may protect against dementia. Let's get into it...
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💪 Brad Schoenfeld: No Time to Lift? You Don't Need It
Brad Schoenfeld shared that less than one-quarter of the population does resistance training regularly, with time being the primary barrier. But emerging evidence shows that as little as two 30-minute sessions per week can produce meaningful improvements in strength, hypertrophy, functional capacity, and health outcomes.
Key time-saving strategies: emphasize bilateral, multijoint exercises through full range of motion; use supersets, drop sets, and rest-pause training to cut session duration by half while maintaining volume load; skip specific warm-ups when using moderate to higher rep ranges; skip cool-downs (not essential); and resistance training through full ROM improves flexibility, minimizing the need for dedicated stretching unless further ROM gains are needed. Bottom line from Schoenfeld: Just lift. Read More
🏋️♀️ Heaviest Turkish Get-Up Ever: 257.56 Pounds
Guinness World Records shared a video of Burak Yazgi from Turkey completing the heaviest single-rep Turkish get-up ever recorded: 116.83 kg (257.56 lbs). See It Here
🧠 Sauna May Cut Dementia Risk by 66%
A 20-year Finnish study found that frequent sauna bathing may reduce dementia risk. The study tracked 13,994 men and women aged 30-69 over 39 years, identifying 1,805 dementia cases. Those who sauna bathed 9-12 times per month (roughly 3x per week) had a 53% lower dementia risk during the first 20 years compared to those bathing 0-4 times per month.
Heat exposure activates BDNF, the "neurogenesis protein" that grows new brain cells and strengthens memory. However, sauna temperatures above 100°C doubled dementia risk compared to temps below 80°C during the first 20 years. The sweet spot: 80-99°C, about 3 sessions per week. The mechanisms may include improved cardiovascular function, reduced inflammation, better sleep quality, and stress reduction. Read More
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