Issue #67

1) Variety in strength training?
2) The Dual Strength Method.
3) 4 power and core exercises with a medicine ball.
4) Exercise of the week: Bulgarian Splits.

Read time: 4.5 minutes

I received some questions about supplements from one of my readers (ask me anything here), and I thought you would like to know what I have to say about it too.

“I’ve heard of NAD and BPC 157 and 159 being helpful (to restore muscle and increase gains). Do you know which brands are reliable ones? I am wondering if it’s good to take creatine and EAA only on days when you are weightlifting, or is it also beneficial during days you’re only doing intense cardio workouts?”

My answer:

I am not familiar with NAD and BPC but it seems like they haven't been approved by health organizations so I would stay away.

As for creatine and EAA, I believe creatine is a more effective choice for recovery (5g per day), but it is not necessary for most people unless you follow a truly intense training.

I usually recommend to start training without supplements for a few years because we can get enough protein from our diet, and eat/produce enough creatine to make proper gains too.

Moreover, I believe it is essential to know what your body is capable of on its own first. And if you feel some resistance later on your journey, then you might want to experiment with these products (the safe and tested ones).

I actually don't use any supplements myself and I'm sure you can get 98% of the results you're looking for without them.

Here’s my personal experience with a few supplements:

• Protein powder: I have tried twice for one month each time. Once when I was sixteen: I gained too much weight since I was already getting A LOT of protein from food. And once a few years ago when I wanted to get my body fat percentage super low and needed to be very precise with my diet. I went from 8.4% to 6.7%. Keep in mind that I was already at 8.4% without whey protein, and what I was trying to achieve was a one-time thing. In short, I never needed it.
  

• BCAA: I tried twice for one month. Never noticed any change at all.
  

• Creatine: Oops, I told you a little lie earlier. I am trying it right now. It’s been 3 months and it’s the first time in my life although I’ve been training for 32 years. It’s an experiment and I have to say I am not seeing any change so far. I will stop soon to see if I feel a difference without it.

So let me repeat my best advice about supplements:
It is essential to first learn what your body is capable of on its own. Then you’ll know what works or if you’re wasting your money on them (if you’re not a competing athlete, you probably are).

Thanks again Raznaeem11 for inspiring me to explain all this!💪

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1. Variety in strength training?

Let’s talk about variety in strength training (which is training for strength, as opposed to hypertrophy training which means training to build muscle mass).

Variety can prevent boredom, and it will help you stay consistent if this is something you struggle with. However, it is through repetition that you build strength, and this is how you will get stronger faster.

Unfortunately, you need to pick your side here. It’s either optimal training but not always fun, or fun training but with less optimal, slower results.

There’s no wrong option, it’s not a race, and it’s always better to choose a method you enjoy.

But if you have a time goal and want results fast (as fast as safely possible), then stick to the same simple, straightforward exercises that directly benefit your goals.

In general, changing your mindset and the way you approach your workouts will always be a more efficient option than changing your program.

2. The Dual Strength Method.

Increasing maximum strength boosts your strength endurance. Improving strength endurance increases your maximum strength.

There’s always a correlation between the two. If you can bench heavy, you’ll be able to bench light for many more reps than someone who can’t.

If you can cycle uphill for a long time, your max squat is likely good.

This is why when your goal is to increase one and you hit a plateau, the solution often lies in practicing the other for a while.

Now if you know the other is helping, why wait until you’re stuck?

That’s the whole philosophy behind my Dual Strength Method:
1/3 max strength training mixed with 2/3 strength endurance training.

You can adjust that ratio depending on your personal goals, and don’t forget to include some mobility drills.

It’s simple, just like everything that works.

3. 4 power and core exercises with a medicine ball.

A medicine ball is a very versatile tool you can use to develop power and core strength.

What makes it different from training with another type of free weight?

2 things: it’s soft so you can do exercises that would otherwise be painful or risky, and you can throw it around too.

Here are 4 of the most popular medicine ball exercises:

1) Russian twist: they primarily target your obliques, which are often overlooked but crucial for core strength and health.

2) Ball slam: this exercise has great potential to develop full body power, and can only be done with a ball (also a slam ball).

3) Medicine ball throw: throwing the ball at a wall or for distance is a great way to develop upper body power. It’s also possible to alternate arms for sport specific power.

4) V-ups: an exercise where you perform a leg raise and touch your toes while holding a weight. Doing it with a ball is the safest way to do it.

While these exercises are specifically designed to be done with a ball, you can do a ton more with a little creativity.

Definitely a staple for every functional gym.

4. Exercise of the week: Bulgarian Splits.

Bulgarian split squats are the most simple way to build unilateral leg power.

One foot stays planted while the other rests on a bench behind you. Then, you drop into a deep lunge, firing up your quads, glutes, and core.

Why do them? They build strength, fix muscle imbalances, and boost balance. Unlike regular squats, they force each leg to work alone, crushing weak spots. They also hit stabilizers hard, improving control and power.

Great for athletes, lifters, and anyone who wants strong, balanced legs. No heavy weights? No problem. Your own bodyweight is enough to feel the burn.

Ready to level up? Try with a kettlebell or a light dumbbell in each hand.

Simple move. Powerful results.

Click this link for the full YouTube video and instructions.

I hope you found some useful tips and motivation in today's edition.

Please share your feedback and help me improve my content for everyone!

A great way to do this is by replying to this email with a personal question you have about fitness.

Thanks for reading and see you next week!

- Nico

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