notdevin on Farcaster

Varun Srinivasan pfp

Varun Srinivasan

I've been working on a simple longevity protocol for myself. Easy, evidence based steps to follow to live longer and healthier. Would love to hear feedback from Fitcasters who have done a lot of thinking/research/practice in the space https://varunsrin.notion.site/Living-Better-1ace9c57716342e897845579959e83b8?pvs=4

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notdevin pfp

This is pretty great! My 2 cents: - As long as sleep, hydration, and diet are there you can start to squeeze the gains out of the all the others - if you have limited time to do exercises then order your lifts by amount of muscle fiber recruited: bicep curl > deadlift > clean and jerk

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RoboCopsGoneMad pfp

RoboCopsGoneMad

@robocopsgonemad

I have never heard that last one. Care to elaborate?

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notdevin pfp

Certainly! Load barbell on the ground, from a deadlift style position, pull from ground to upper thigh, dip and then drive with posterior chain to accelerate bar upward, arms track with upward bar movement to catch the bar in front rack (in front you at your shoulders, once set dip and drive again until bar over head

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RoboCopsGoneMad pfp

RoboCopsGoneMad

@robocopsgonemad

lol sorry, i'm familiar with clean and jerk. I meant the part about prefering large muscle movements over compound movements when time constrained.

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notdevin pfp

Ah! 🤦🏼 I went too literal hahah You could do 10 movements in the gym and call it a day and get ~60% of max potential gains out of it If you plot your gains as return potential over time in gym and movements used then it would show you want to tax as many muscle fibers as you can close to the max

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notdevin pfp

If you want to be the top of a sport, you’re gonna need 4-6hrs in the gym a day If you want to keep a 6 pack and <12% body fat you can do that with much less time if you choose your muscle fiber recruitment correctly which has an easy heuristic, more is better

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RoboCopsGoneMad pfp

RoboCopsGoneMad

@robocopsgonemad

ok, so you are saying compound movements engaging more, smaller muscles burns fewer cals than focused movements, assuming normalizing for overall volume?

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notdevin pfp

Yeah, that’s it. I know people will think they need to mix up their exercise movements and often ask what’s the best movement for xyz, the compound movements are just always the best answer even if you did them yesterday (doesn’t account for overtraining or injury)

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RoboCopsGoneMad pfp

RoboCopsGoneMad

@robocopsgonemad

interesting. calorie usage is so hard to consider with lifting, I mostly ignore it.

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