Sumit kumar

International Para Powerlifter from district -Bijnor, Uttarpradesh. I'm a fitness freak,Para powerlifter and a teacher .

[Josh Bryant @joshstrength]

Your subconscious doesn't care about your goals. It follows your programming.

Most people try to change their life by arguing with habits they've repeated thousands of times.

You don't beat a bad program by yelling at it. You overwrite it with better reps!

[Josh Bryant @joshstrength]

Strength isn't built by surviving workouts. It's built by accumulating high-quality training for years. Consistency compounds. Random heroics don't!!!!

[Josh Bryant @joshstrength]

Jailhouse Strong means make the most of what you have, wherever you are!

Harry lives it. Elite strongman. Wildland firefighter. Green Beret. Tough as a 2 dollar steak. Any situation, any terrain, any chaos, he finds a way and wins.
Fire line or Waffle House at 2am, same outcome.

[Adnan Sharif Lihaz @lihazadn_Ai]

Chasing money is a mistake.
Build these 7 skills, and money will follow.

[The Shift Journal @TheShiftJournal]

Repetition rewires the brain.
Repetition rewires the brain.
Repetition rewires the brain.
Repetition rewires the brain.
Repetition rewires the brain.
Repetition rewires the brain.
Repetition rewires the brain.

[Mindful Maven @mindfulmaven_]

For centuries, Japanese monks have mastered the art of mental peace.

Here are their 8 timeless techniques to stop overthinking:

- Thread -

[Josh Bryant @joshstrength]

20-Rep Breathing Squats

J.C. Hise gained nearly 100 pounds in two years using this routine.

Peary Rader, founder of Ironman Magazine and a self-described hard gainer, credits this routine with adding 100 pounds to his frame. Rader was the first to publish the 20-rep breathing-style squat routine. Breathing squats are done for 20 reps with a weight you would typically do for 10 repetitions. It is one all-out set! Each time you think you will fail, take 3–4 deep breaths and continue until you reach 20 reps. These sets should be a very painful and unpleasant experience.

Initially, this breathing technique may make the weight seem more difficult to lift; but over time, as you familiarize yourself with this technique, you will actually be able to lift more weight for more reps this way.

A massive degree of mental toughness is required to squat an all-out set of 20 reps to full depth. Your mind will want your body to stop at 12 reps; this is where you really challenge your psyche. The key is, focus on the next rep breath and block out the voice in your head urging you to quit.

Make sure each squat is executed with a full range of motion.

Here is the original 20-rep routine printed in Ironman Magazine in 1968:

✅Behind-the-Neck Press: 3 x 12

✅Squat: 1 x 20

✅Pull-Overs: 1 x 20

✅Bench Press: 3 x 12

✅Bent-Over Rows: 3 x 15

✅Stiff-Legged Deadlift: 1 x 15

✅Shrug: 1 x 15

✅Pull-Overs: 1 x 20

This routine would be performed two to three times a week, which would be a bit much for many trainees, especially without cycling in heavy, medium, and light days/exercises.

Over the last century many lifters have claimed to gain massive amounts of muscle with this routine.

In its genesis this routine was advocated with a very high-calorie diet and a gallon of whole milk a day. When you work out only a couple of hours a week and drink seven gallons of whole milk weekly, you will gain weight.

[Josh Bryant @joshstrength]

Great ruck yesterday.

✅Weight on your back
✅Miles in your legs
✅Head gets right

The real payoff is upstairs
That’s a majority of the game

[Josh Bryant @joshstrength]

The era of female sports where the best man wins is finally over. Next week, D1 college dudes will be entering the wheelchair Olympics and 22-year-olds will sweep the 80+ division—brought to you by the same idiots who pushed this nonsense in the first place.

[Josh Bryant @joshstrength]

Good Morning!

Let me introduce you to the Juarez Valley Method Dips (chest finisher) For well over half a century, since the days of bodybuilding pioneers Vince Gironda and Marvin Eder, dips have become a staple of chest size and strength routines. You'll be doing these dips in a different way, using the Juarez Valley.

Never heard of the Juarez Valley Method? This method isn't from some celebrity gym: It's straight out of Cereso Prison in Juarez, Mexico (and first brought to the public in Jailhouse Strong). So expect it to be simple but brutal.

Do It Right: According to the masterminds behind the Juarez Valley Method, you do reps in descending order on all odd-numbered sets, and ascending order on even-numbered sets. So you do 10 reps, then 1 rep; 9 reps, then 2 reps; 8 reps, then 3 reps; and so on until you meet in the middle at 5 sets. A "Juarez Valley 10" looks like this:

✅Set 1: 10 Reps
✅Set 2: 1 Reps
✅Set 3: 9 Reps
✅Set 4: 2 Reps
✅Set 5: 8 Reps
✅Set 6: 3 Reps
✅Set 7: 7 Reps
✅Set 8: 4 Reps
✅Set 9: 6 Reps
✅Set 10: 5 Reps

Between each set, walk 8 feet away and 8 feet back—the length of a prison cell—for a bit of recovery. Don't add weight to these over time; the goal is to improve exercise density by getting the sets done faster and faster.

lean forward as you dip to put more emphasis on the chest and less on the triceps (want to blast the #backarms stay upright.) And since you're at the end of your workout, don't add any additional weight—no matter what strength level you're at. Your body weight is more than enough here.

🥢Bonus Tip: If you're unable to do dips for any reason, do push-ups instead. If you can't do at least 10 dips, use an assisted-dip machine.

[Dr Mansukh Mandaviya @mansukhmandviya]

Speaking on ‘The National Sports Governance Bill and The National Anti-Doping (Amendment) Bill 2025' in Lok Sabha.
https://t.co/nzvniWGFks

[Josh Bryant @joshstrength]

Triceps ladders—easy on the joints, brutal on the triceps, and straight out of the Jailhouse Strong playbook .

An iconic bodyweight training intensity technique!!

[Sumit kumar @sumitjaat101]

@khadseraksha @DevJhajharia @PCI_IN_Official Still need to work . It's the country of 152 crore. We need to focus on such players who are talented and can produce medals in international events.
But lack of resources discouraging them to quit the sports .Inspite of winning medals in national events no incentive for them.

[Alan Bishop @CoachAlanBishop]

The majority of testosterone release occurs during sleep. The more you sleep, the more testosterone your body produces.

Normal Aging = 1-2% Testosterone decrease per year

5 Hours of Sleep = 10-15% Testosterone decrease in 1 week

Prioritize Yourself. Get 8 hours of sleep.

[Sumit kumar @sumitjaat101]

@myogioffice @myogiadityanath @GorakhnathMndr मा0 मुख्यमंत्री जी शिकायत संख्या- 15000240191784, 15138240211211 के सम्बंध में खेल nidayshalaya ने अपूर्ण और पैरा खिलाडियों के अहित में आख्या लगाकर प्रकरण को असंतोषजनक निस्तारित कर दिया, प्रार्थी से बिना बातचीत किए असंतुष्ट फीडबैक को संतुष्ट फीडबैक में परिवर्तित कर दिया

[Sumit kumar @sumitjaat101]

@myogioffice @myogiadityanath Thank you Honorable C.M.SIR for your kind consideration ....
We are obliged to you....

[Yogi Adityanath Office @myogioffice]

मुख्यमंत्री श्री @myogiadityanath जी महाराज से आज लखनऊ में श्री सुमित कुमार जी, अंतरराष्ट्रीय पैरा पावरलिफ्टिंग खिलाड़ी, मेरठ, सुश्री जैनब खातून जी, एशियाई पैरा गेम्स सिल्वर मेडलिस्ट, मेरठ तथा श्री राहुल कुमार जी, राष्ट्रीय पैरा पावरलिफ्टिंग खिलाड़ी, बरेली ने शिष्टाचार भेंट की।