Bryce Cartwright | Training & Coaching

Husband | Girl Dad x3 | Engineer | Jiujiteiro
🎯 Coaching for busy folks; lose fat, build muscle, & change your life via custom plans 🤝 1:1 coaching & more ⬇️

[Bryce Cartwright | Training & Coaching @cartwrighttrain]

Seriously overlooked by a lot of gym goers

You can't undo a sedentary lifestyle with 3 lifts a week. You need to be MOVING, so figure out how to build more of that into your life.

[Huberman Lab Clips @HLPClips]

Why your 3 hard workouts a week aren't enough:

- Exercise and physical activity are not the same thing: walking, a walking treadmill at work, parking farther away
- You are not reaching optimal health by training hard and sitting the other 23 and a half hours
- Target 150-180 minutes a week of physical activity, or 30 minutes a day of low to moderate intensity
- A nurse on her feet at 15,000 steps covers most of it. At a desk you have to add hours of walking on purpose

@DrAndyGalpin on @hubermanlab

[Huberman Lab Clips @HLPClips]

Why your 3 hard workouts a week aren't enough:

- Exercise and physical activity are not the same thing: walking, a walking treadmill at work, parking farther away
- You are not reaching optimal health by training hard and sitting the other 23 and a half hours
- Target 150-180 minutes a week of physical activity, or 30 minutes a day of low to moderate intensity
- A nurse on her feet at 15,000 steps covers most of it. At a desk you have to add hours of walking on purpose

@DrAndyGalpin on @hubermanlab

[Bryce Cartwright | Training & Coaching @cartwrighttrain]

Contrary to popular belief, the hip thrust is both very much for women AND men. Thank you for your attention to this matter.

[Bryce Cartwright | Training & Coaching @cartwrighttrain]

@DeanTTraining Just posted about this today. Its the essential male function...

Nothing gheyer than a man afraid to thrust

[Bryce Cartwright | Training & Coaching @cartwrighttrain]

@Barefoot_Will_ Barefoot shoe gang 100%

Can't be strong without a strong base

[Bryce Cartwright | Training & Coaching @cartwrighttrain]

"Eating well is so expensive!" Nope. Not even close actually. If you start eating 80%+ whole foods you prepare yourself I can pretty much guarantee you your food expenses would decrease astronomically.

Very affordable and amazing food is available for most people. Winning is very easy. It just comes down to choices.

[Bryce Cartwright | Training & Coaching @cartwrighttrain]

One of the simplest and cheapest tools for progress: the food scale. Just like tracking your training, If you want to maximize your potential and completely avoid the possibility of spinning your wheels gaining, cutting, etc., taking A FEW EXTRA SECONDS to to pop the bowl on a scale before you put the food in it is a very worthwhile use of your time.

[Bryce Cartwright | Training & Coaching @cartwrighttrain]

I've quit all sources of caffeine for several weeks/months before just to test this very thing... Other than simply missing it, because I love the ritual of making it + the taste/experience, I didn't experience any notable downsides. After that confirmation, I started drinking it again.

[Bryce Cartwright | Training & Coaching @cartwrighttrain]

Great advice here for lunge/split squat variations. Take a minute or so between each leg. Bonus points if you alternate which leg goes first session-to-session.

[Aaron Chapple @big_daddy_chap]

A lot of people mess up unilateral exercises because they treat switching sides like it somehow counts as recovery.

You finish a hard set of Bulgarian split squats on one leg, immediately switch sides, and expect the second leg to perform at the same level. Sometimes it can, but if the first side was actually pushed hard, there’s a good chance some fatigue is carrying over.

During hard muscular work, your body is burning through ATP quickly, and one of the main systems helping regenerate that ATP is phosphocreatine.

As the set goes on, phosphocreatine availability drops, metabolites accumulate, heart rate and breathing climb, and fatigue builds. When you immediately switch sides, the other leg may be locally fresher, but the rest of the system hasn’t fully recovered yet.

There’s also evidence for what’s called non-local fatigue, where fatiguing one limb can temporarily reduce performance in another limb through central and systemic mechanisms. The effect isn’t identical in every exercise or every person, but it’s real enough that rushing from side to side doesn’t make much sense if your goal is quality output.

A better approach is simple. Finish one side, take 30 to 45 seconds, let your breathing come down, allow some phosphocreatine to regenerate, and then hit the other side with the same intent. On really demanding movements, you may need even longer.

The goal isn’t to finish the exercise as fast as possible. The goal is to produce quality force, maintain output, and give both sides a real training stimulus.

A little more rest between sides can make unilateral work a whole lot more effective.

[Bryce Cartwright | Training & Coaching @cartwrighttrain]

@JiujitsuOtter Did he have a momentary lapse of Kimura? I'm confused lol

[Bryce Cartwright | Training & Coaching @cartwrighttrain]

Today’s pre-leg training breakfast: Giant plate of oats and goodies. I usually train first thing in the morning so I don’t always get the chance to eat a ton of carbs beforehand (usually just a banana with some honey). Today is a bit different.

- 2c oats with 1/2c of fat-free milk & water
- small banana
- small apple
- 20g Bob’s Maple Granola (!!!)
- 20g maple syrup
- little bit of salt

1109cals
35g protein
198 carbs
18g fat

100% incredible

[Bryce Cartwright | Training & Coaching @cartwrighttrain]

@JimStoppani Recent research shows that standing calf raises actually train the Soleus AS effectively as seated variations... So doing seated would only be warranted if you for some reason didn't want to also train the gastroc.

[Bryce Cartwright | Training & Coaching @cartwrighttrain]

@mikeddonatelli You can implement all kinds of strategies to get around it much of the time and still have solid success in many cases, especially if you have plenty of weight to lose.

However, its UNDENIABLY the most effective strategy. There's no substitute for data.

[Bryce Cartwright | Training & Coaching @cartwrighttrain]

Its 2026 and people still think sugar makes you fat regardless of everything else.

[Avi @FitnessEmpiree]

Gym bros to gym bros, is cutting out SUGAR completely necessary to get a lean, visible physique?

[Bryce Cartwright | Training & Coaching @cartwrighttrain]

@theTguyStoic MOST men have about as much muscle as they did in junior high but are about 40lb fatter than they were then on top of it

[Bryce Cartwright | Training & Coaching @cartwrighttrain]

Wife made her homemade sourdough french toast with some local pumpkin maple syrup again this past Sunday.

DID NOT disappoint. Having a woman who loves making the best food imaginable is perhaps the greatest male life hack.

[Bryce Cartwright | Training & Coaching @cartwrighttrain]

Diet advice: You should always be genuinely enjoying your food, no matter your goals. The best diet for you is one you enjoy eating ALWAYS. Also, make your meals INCREDIBLE. After all, food is one of life's greatest pleasures... Why cut corners? You will never regret it; Its worth the extra effort every single time. Most things are...

[Bryce Cartwright | Training & Coaching @cartwrighttrain]

Diet advice: You should always be genuinely enjoying your food, no matter your goals. The best diet for you is one you enjoy eating ALWAYS. Also, make your meals INCREDIBLE. After all, food is one of life's greatest pleasures... Why cut corners? You will never regret it; Its worth the extra effort every single time. Most things are...

[Bryce Cartwright | Training & Coaching @cartwrighttrain]

As a family man, if you're not leveraging the early AM hours of the day you are SERIOUSLY missing out on some core time you could be changing your life with.

[Bryce Cartwright | Training & Coaching @cartwrighttrain]

@amankrai28 @hubermanlab I always try to get my kids out in the sun early, especially when they were newborns