Mark

5+ years Personal Training Experience. I help working professionals build muscle and lose fat. MSc Muscle Physiology.

[Mark @ForgeFit]

At age 20, I was studying exercise science while in the worst shape of my life.

This is when I decided to make a change.

After 6 years of putting the theory into practice I’m in my best shape to date.

Now I help others do the same. Here, I post the about lessons I’ve learned and novel research so that you don’t have to make the same mistakes I did.

[Mark @ForgeFit]

@praisejohnn This is a muscle called serratus anterior which attaches to the ribs. Boxers are known to develop these as this muscle is worked while throwing punches.

[Mark @ForgeFit]

Which deadlift is best for athletes?

[Brad Schoenfeld, PhD @BradSchoenfeld]

@SamaHoole This is a baseless claim. A compelling body of research shows similar whole muscle hypertrophy is achieved across a wide spectrum of loading ranges - up to 30+ repetitions - provided sets are taken close to failure https://t.co/5kfToeDAwH

[Mark @ForgeFit]

315

15:36

[Mark @ForgeFit]

Back Squats
5-5-5

For Time
20-18-16-14-12-10-8-6-4-2
DB Snatch
Single DB Lunges

[Mark @ForgeFit]

Why you should learn to do pull ups.

Exhibit A:

[Mark @ForgeFit]

@KobraSportsMed I’m very confused by this movement

[Mark @ForgeFit]

@KobraSportsMed Probably a hefty price tag for this as well 😬

[Mark @ForgeFit]

Consistency in the gym is the most important metric for health.

You're better off doing multiple easier workouts weekly than one hard workout, then taking a week off.

[Mark @ForgeFit]

Very interesting both from the prospective of health and aesthetics

https://t.co/cQTsy337Hu

@drmikeisraetel

[Mark @ForgeFit]

1) Hydration is key for performance and everyday life. In a recent episode of the @BarbellShrugged podcast, @DrAndyGalpin shared some great insights on optimizing hydration. Here are the key takeaways:

[Mark @ForgeFit]

Burpees are an underrated exercise

[Mark @ForgeFit]

Hypertrophy is simple:

- Lift to failure
- Lift often

If your not making gains your not trying hard enough.

[Mark @ForgeFit]

Performance isn’t a wish. Performance is an outcome from the preparation applied over weeks, months and years.

[Mark @ForgeFit]

Your goals dictate your training strategy

[Mark @ForgeFit]

Sit-ups are a great way to ruin your back

[Mark @ForgeFit]

We are what we repeatedly do everyday

[Mark @ForgeFit]

@SquatUniversity 400 lb + pause on any type of lift is impressive. For a snatch it’s insane.

[Mark @ForgeFit]

Targeting hypertrophy is hard to miss, but doing it efficiently is a different story.

[Mark @ForgeFit]

@elonmusk Inputs and outputs

If you don’t like your outputting into the world, change what you’re feeding your mind.