KaraS

After 50, resistance training 🏋️ is not an option — it’s a must. Here’s how to stay fit when you’re over 50. Sometimes politics. 🇪🇺KaraS

[KaraS @StankoKaras]

HOW MUCH PROTEIN CAN YOUR BODY ACTUALLY USE?

The jury is still out on this, but there’s no advantage to overdoing it — 20-40g of protein per meal for muscle synthesis is enough, even for gymbros not on 💉.
Everything past that gets burned for energy or turned into urea. So that “50g protein shake” you’re so proud of? Half of it just becomes very expensive pee. 1/5

[KaraS @StankoKaras]

@anandnagu I think so. And it’s much more friendly for shoulders and elbow.

[KaraS @StankoKaras]

@Emmachuuks Leg press.

[KaraS @StankoKaras]

@RonStelter Just leisure walk is not cardio. You must elevate your heart rate to green zone. I do 15’ tempo walk on a treadmill after workouts. So yes, I use walking as cardio 👍

[KaraS @StankoKaras]

You are not cheaters. The problem with most of you is that you don’t put gear 💉 as reason No. 1 for the way you look. You babble on about food, consistency, form, … but without gear ⚙️, you could do all that 10 times better and you still wouldn’t look the way you do. Not by far.

[KaraS @StankoKaras]

@CadioArena Dude, just curl. And your biceps are not huge.

[KaraS @StankoKaras]

@winstonzin His secret is gear 💉

[KaraS @StankoKaras]

Using 10kg dumbbells today? Still warm up like a lifter. First. lightweight, then slightly heavier, then working weight. Powerlifters do this at 90%+ of their max. Skipping it isn’t hardcore — it’s just choosing fewer reps for no reason.

Proper warmup is literally how you unlock more reps at the same weight, not just how you avoid getting hurt.
🔚

[KaraS @StankoKaras]

WARM UP with 50% of your working set?

Bro-science nonsense!

You don’t “warm up” — you build up. It’s not just injury prevention — it’s why you can pull more weight than the guy who walked straight to the weight cold.

Ego lifters dream. 1/5

[KaraS @StankoKaras]

Top notch dead-lifters spend 45-60 minutes warming up before a single max pull — dozens of sets, tiny jumps, full recovery between each one. You don’t need an hour. But if they don’t skip it at 400kg+, you don’t get to skip it at your working weight. 4/5

[KaraS @StankoKaras]

A ti res misliš, da je to slučajno? Kar maenkrat se je 50.000 ljudi odločilo, da bo šlo čez Maroko, ne da bi jih kdo kaj vprašal in to ravno v državo, ki obtožuje I§rael za geno¢id in ji je ta isti grozil, da bo to plačala? Slučajev pač ni. Namesto ‘cinik’ raje ‘naivnež’ v profilko.

[KaraS @StankoKaras]

@SozyToditsara @simonfitxx You can learn it on a couple of months. I never try it but if I would start again, this is what I would do

[KaraS @StankoKaras]

@KernNiko That’s not true.
You have food delivered? In Tuscany? 😂😂

[KaraS @StankoKaras]

Workout change.

Going from Upper (chest bias) - Lower - Upper (back bias) to Whole Body 3 times per week.

LOW(er) VOLUME:
-Sets: 2
-Reps: majority 8-10 (6-8/10-12)

HIGH INTENSITY:
-1st set 8,5-9 RPE
-2nd set to form failure

5 exercises per day, majority compounds.

[KaraS @StankoKaras]

@SamaHoole No, we are not best adapted to this food. But that doesn’t mean that we are not adapted to this food. We are, because we can survive on it.

[KaraS @StankoKaras]

@bozo_kras Pa isto što i svi ostali izvoðaći. Skuplja pare na račun Olivera Dragojevića.

[KaraS @StankoKaras]

@SamoGlavan Hočeš povedat, da ZDA in Izrael s pomočjo zaveznika Maroka, kaznujejo Španijo zaradi nasprotovanja ZDA in Izraelu? Povej, ne ovinkarit.