Q. CALDERON Johnny

Freedom ✌🏼😜

[Q. CALDERON Johnny @johnny_qc83]

Strength

[Squat University @SquatUniversity]

How He Builds A Bulletproof Body! #fitness #gym

[Q. CALDERON Johnny @johnny_qc83]

Ashwagandha

[José López Chicharro @ChicharroJL]

ASHWAGANDHA Y RENDIMIENTO: POSIBLES BENEFICIOS EN FUERZA, RESISTENCIA Y RECUPERACIÓN
La ashwagandha (Withania somnifera) ha despertado un creciente interés en el ámbito deportivo por sus posibles propiedades adaptógenas, antioxidantes y antiinflamatorias. Su utilización se ha relacionado con mejoras del rendimiento físico, una recuperación más rápida y una mejor respuesta frente al estrés asociado al entrenamiento.
La evidencia revisada sugiere que dosis comprendidas aproximadamente entre 330 y 1000 mg diarios podrían favorecer la resistencia y facilitar la recuperación después del ejercicio. En entrenamiento de fuerza, algunos estudios han observado que una pauta de 300 mg dos veces al día, combinada con entrenamiento con pesas, puede asociarse con mejoras de la fuerza muscular y la hipertrofia.
Otro de los posibles mecanismos de interés es su influencia sobre la respuesta al estrés. La ashwagandha podría contribuir a regular los niveles de cortisol, además de mostrar efectos potenciales sobre ansiedad y calidad del sueño. Estos aspectos pueden ser especialmente relevantes en deportistas sometidos a altas cargas de entrenamiento, competición y estrés psicológico, donde la recuperación no depende únicamente del músculo, sino también del equilibrio neuroendocrino y del descanso.
En el contexto deportivo, una dosis cercana a 600 mg/día aparece con frecuencia en la literatura revisada, aunque la dosis adecuada puede depender del nivel de actividad física y de las características individuales.
En cuanto a la seguridad, la mayoría de los estudios incluidos describen efectos adversos levescuando se utiliza en las dosis recomendadas, sin que se hayan señalado problemas graves de forma habitual. Sin embargo, este aspecto debe interpretarse con prudencia, especialmente porque se trata de una revisión narrativa, no de un metaanálisis diseñado para cuantificar con precisión la magnitud de los beneficios o la incidencia de efectos adversos.
Desde un punto de vista práctico, la ashwagandha aparece como un suplemento potencialmente interesante para deportistas que buscan apoyar la fuerza, la resistencia, la recuperación y el manejo del estrés. No obstante, todavía es necesario definir mejor qué dosis, duración de la suplementación y características del deportista permiten obtener los mayores beneficios. (https://t.co/eNY5u8EaW4)
AKbulut B, Canbolat E. Effects of ashwagandha supplementation on athletic performance and recovery: A narrative review. Nutr Health. 2026 Sep;32(5):1449-1457. doi: 10.1177/02601060261447118.

[Q. CALDERON Johnny @johnny_qc83]

Interval training

[William A. Wallace, Ph.D. @WilliamWallace]

A 2026 randomized trial involving 315 inactive adults with excess abdominal fat found that treadmill interval training reduced body fat when performed either once or three times weekly. Both groups completed 75 minutes of interval training per week for 16 weeks and improved their aerobic fitness compared with a control group receiving health education.

The differences in body fat compared with control were approximately:

Once weekly = 0.8 kg, or 1.8 pounds less fat
Three times weekly = 1.0 kg, or 2.2 pounds less fat

The once-weekly schedule involved three 25-minute blocks separated by 15–30-minute breaks, plus warm-ups and cool-downs. Each block alternated hard efforts with easier recovery. Participants trained under supervision and gradually built up to the full program.

The trial did not establish that the schedules were equally effective. It showed that concentrating the weekly exercise into one day can produce measurable benefits. This was a substantial weekly session, and the results should not be interpreted as evidence that a brief workout once a week is enough.

[Q. CALDERON Johnny @johnny_qc83]

@MayraDo57466678 El NEGACIONISMO zurdo llega a un nivel jamás estudiado por la neurociencia. Cómo los Gringos han logrado bloquear el abastecimiento de agua a la población, mientras se les escapan coches de lujos Made in USA en el 2026 como Jeep, Chevrolet,Ford, etc?🤤 PROPAGANDA

[Q. CALDERON Johnny @johnny_qc83]

Hypertrophy

[Brad Schoenfeld, PhD @BradSchoenfeld]

Why do some people gain more muscle than others?

Last year I participated in the 2025 Inter-Individual Variation in Resistance Training Response Conference at the University of Jyväskylä, organized by @DrMikeRoberts, where leading researchers discussed why hypertrophy responses can vary so widely between individuals. The findings were summarized in a recent paper published in JAP (PMID: 42172438)

Some key takeaways:

--Programming matters. Evidence suggests ~10 sets per muscle per week is sufficient to efficiently promote hypertrophy for most people, with diminishing returns as volume increases. Rest periods should generally be at least 60 seconds—and ≥2 minutes for multi-joint exercises—with sets performed close to failure (~2 RIR or less).

--“Non-responders” may not really be non-responders. A single pre/post measurement can reflect measurement error and normal biological variation rather than someone's true response to training.

--Genetics aren't destiny. Despite substantial variability in muscle growth, we currently lack strong evidence that genetic testing can meaningfully predict who will or won't respond well to resistance training. Hypertrophy appears to result from a complex interaction of numerous biological and environmental factors.

--Age doesn't automatically make you a poor responder. Some older adults respond very well to resistance training, and chronological age alone shouldn’t be viewed as a barrier to gaining muscle. Resistance training remains a potent strategy for combating age-related declines in muscle mass and strength.

--Before blaming your biology, get the basics right. If progress is poor, first examine training consistency, progressive overload, sleep, and dietary habits. Supplements play a comparatively minor role in muscle-building.

Bottom Line: Yes, people differ in how much muscle they gain from resistance training—but determining someone's true responsiveness is far more complicated than labeling them a “high responder” or “non-responder.”

The most important controllable factor remains remarkably straightforward: Train consistently, apply progressive overload, and keep doing it for the long haul.

https://t.co/0PdawfB2rC

[Q. CALDERON Johnny @johnny_qc83]

@DiazVismar38292 Y si fuera solo llena de agua a que se le olvida todas las bacterias que trae esa agua 😂

[Q. CALDERON Johnny @johnny_qc83]

Fat loss

[Daniel Berglind, PhD @DanielBerglind]

The “fat-burning zone” is real—but burning more fat during exercise ≠ losing more body fat over time.
Long-term fat loss depends on energy balance, while exercise improves fitness, muscle and metabolic health.

https://t.co/VNPDUTxEAC

[Q. CALDERON Johnny @johnny_qc83]

Exos

[Brad Schoenfeld, PhD @BradSchoenfeld]

Can different exercises preferentially grow different parts of a muscle group? Our study in resistance-trained individuals suggests they can (doi: 10.1007/s42978-024-00299-4).

After 8 weeks of supervised resistance training, we found:

--Leg extensions preferentially grew the rectus femoris ( 8.9% vs. 4.7% with the leg press).

--Leg presses preferentially grew the vastus lateralis (8.7% vs. 2.9% with the leg extension).

--For the calves, straight-leg plantar flexion preferentially grew the gastrocnemius compared with bent-leg calf raises.

-- Results for the soleus showed a small hypertrophic advantage with the bent- versus straight-leg calf raise, although there was greater uncertainty regarding whether this represented a true benefit.

Practical takeaway: Exercise selection isn't just about training a muscle—it can influence where the muscle grows. If your goal is comprehensive muscle development, relying exclusively on a specific exercise may leave some growth on the table. Our findings suggest that combining multi-joint and single-joint exercises may provide more complete development of the quads, and that varying knee position may influence regional calf development. Importantly, optimizing results requires careful attention to biomechanical and anatomical principles—simply varying exercises haphazardly won’t get the job done.

https://t.co/w2GAi66fmr

[Q. CALDERON Johnny @johnny_qc83]

Surcharge progressive

[Brad Schoenfeld, PhD @BradSchoenfeld]

Progressive overload is a fundamental exercise science principle for continued gains from resistance training. Many people think that progression always means putting more weight on the bar? But is this really the case…?

My lab investigated this question by comparing two approaches in resistance-trained men and women (PMID: 36199287): One group progressively increase the weight while keeping reps within the same range while another group kept the weight constant while progressively performing more repetitions. Regardless of group allocation, participants trained their lower body twice per week for 8 weeks, performing 4 sets each of squats, leg extensions, and two calf-raise exercises. All sets were performed with a high degree of effort.

What did we find?

Both strategies produced substantial muscle growth, with average increases of ~7–13% across measurement sites. For most muscles, there were minimal differences between increasing load and increasing reps. Interestingly, rectus femoris growth modestly favored the REPS condition, although this finding should be considered preliminary.

Strength gains slightly favored progressively adding weight, but the difference was small and uncertain. Local muscular endurance improved similarly between conditions.

Take-home: Progressive overload doesn't necessarily require continually adding weight to the bar. Adding reps with the same load can be an effective form of progression for building muscle, at least over an 8-week training period.

The results suggest that lifters have considerable flexibility in how they structure progression, which may be particularly beneficial when heavier loads are unavailable or when continually increasing load is impractical or undesirable. The findings also provide some support for the viability of double-progression training, whereby repetitions are progressively increased within a predetermined range before subsequently increasing the load.

Bottom line: Progressive overload is about progressively challenging your muscles—not just lifting heavier.

https://t.co/jn1Bf99HbI

[Q. CALDERON Johnny @johnny_qc83]

Warm up

[Squat University @SquatUniversity]

How does a 3x Olympian prepare for lifting heavy weights? Take a look at part of Mirabai Chanu's warm-up routine!

[Q. CALDERON Johnny @johnny_qc83]

Dumbbells work out

[Brad Schoenfeld, PhD @BradSchoenfeld]

An example of a time-efficient, minimum effective dose resistance training routine you can do with just a set of dumbbells and make appreciable gains 💪

https://t.co/E38KtDzIWb

[Q. CALDERON Johnny @johnny_qc83]

Test de longévité

[Karl Matt Button │ Apex Fitness Adv. @KarlApexFit]

There's a 60-second test that predicts how long you'll live...

Grab a pair of dumbbells and walk.

Most people can't complete it.

Here's the test, why it matters, and how to fix it:

= Thread =

[Q. CALDERON Johnny @johnny_qc83]

SIT

[Q. CALDERON Johnny @johnny_qc83]

Predre de gras

[Hannah - Apex Fitness Advisory @hannahapexfit]

Can't get lean?

I promise it's your diet.

After 8 years training and coaching, here are 27 nutrition tips I wish I knew when I first started:

=Thread=

1. Carbs don't make you fat.

[Q. CALDERON Johnny @johnny_qc83]

Stop aging

[Dr. Eric Berg DC @dr_ericberg]

You can’t stop aging…

But you can slow it down... and in some cases, even reverse the damage.

Here are the 7 most effective strategies to reverse aging from the inside out: 🧵

[Q. CALDERON Johnny @johnny_qc83]

Nutrition 👌🏻

[Q. CALDERON Johnny @johnny_qc83]

Muscle gains

[Daniel Berglind, PhD @DanielBerglind]

More volume, more gains? 💪
In 34 untrained men, 3 vs 1 set/exercise (2×/week, 8 weeks) produced greater muscle growth (~11% vs ~6–8%) and strength gains. But not “3× the sets = 3× the muscle.”
Small, short study—dose-response, not dose-proportionality

https://t.co/2imITb6jMw

[Q. CALDERON Johnny @johnny_qc83]

Craquer

[TRAVIS | تراڤس @iirode0]

هذا ما يحدث بداخل يدك عندما تفرقع اصابعك https://t.co/anuakraEKp

[Q. CALDERON Johnny @johnny_qc83]

Perdida de peso

[Antonio García-Hermoso @a_garciahermoso]

🚨 ¿Por qué llega un momento en el que dejamos de perder peso pese a “hacerlo todo bien”? ⚖️

Una revisión explica el plateau de pérdida de peso:

📉 ↓ gasto energético
🍽️ ↑ hambre y apetito
🚶 ↓ NEAT
⚙️ adaptación metabólica

https://t.co/UFB8W0BETP

[Q. CALDERON Johnny @johnny_qc83]

GENOUX

[Ted Ryce @ted_ryce]

Isometrics are the cheat code for sore knees.

But no one knows how to do them properly.

Here are 5 bodyweight isometrics to fix knee pain (no equipment needed):