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Goals right now are just to get the workouts in and keep ramping back up. I don't have any intention to sign up for a competition or anything. Maybe when the app and a few other work projects are in a great place I can commit - but it doesn't make sense for me right now.

@isoter Congrats! All of my goals right now are very process focused. I have these short pockets of time without the baby and I try to fill them with a lot of intention. Fitness wise, I'm focused on getting workouts finished and getting back before child care ends. I sometimes write out my...

@question1234 Good call! And the great thing about the app is it will suggest when to increase or decrease based on your actual training data, which should definitely point you in the right direction. You've got this!

@question1234 We suggest if you miss more than 3 weeks in a row, it might make sense to decrease training maxes anywhere from 2-10% so you can re-acclimate and ramp back up. You might want to do this if you're feeling like you had a few too many missed sessions over the past month or so. No...

@qstningnonblvr Ooooh spicy!! That's an awesome question. In 2017-2018 I think there was a good chance to qualify for Nationals in Top 10 in my weight class and potentially get a primetime spot, and that never happened. I've had some decent results at a national level (9th in 2015 Raw Nats; 4th...

@michael3817 Good question! These kind of ideas still float around a lot, but research has shown pretty robust results that specific rep ranges is a pretty antiquated concept. Significant Hypertrophy can be achieved anywhere as low as 30% of 1RM, with the biggest driving factor being high...

@crr We're planning on adding some goal-specific training functionality (more explicitly align your training cycles to your near term goals, whether that's peaking for a PL meet/retest day, more dedicated hypertrophy training, etc) within the next 6-12 months, but at the moment that won't...

@currycoma I don't have any specific routines that I follow or suggest. I do a short walk with my little brother after training, but that's about it. Since my time in the gym is limited, I definitely spend more time focusing on a quick high quality warm up and then training. As far as recovery...

@dynamitex I'm not sure exactly which debacle you're referring to - but I've definitely had my share of weird comments. I find the YLLAM page to be a fun place to rant and discuss some of the crap we deal with, but overall it can be exhausting to put too much energy into those convos. No shade...

@dynamitex I do own a supplement company, so in this context I'll answer generically and avoid a plug since you can find many of these ingredients and products from other brands. Creatine and protein are probably the best use of money. You can skip the protein if you're able to hit your...

@luigari PULL UPS! Congrats on the big 315 :-)

@jammiehow I wouldn't over think it. Try on upper body days before training

@mlenadc She does alright lol. For awhile I was able to go to the gym at 5AM, but then she started waking up at 5AM. I think she knew I was leaving her LOL

@pastorpowerpoints Absolutely! We're in Fort Worth and planning for more events and workshops like that in the future.

@elijahtocome Welcome!! And definitely -- lifting with some moderate degree of soreness & fatigue can 1) help reduce near-term acute soreness, 2) improve overall work capacity & lactate thresholds, and 3) reduce longer term susceptibility to soreness. It is worth noting that there is a...

@lukesallen Plus+1 is written for people who feel comfortable with a barbell. The program does include an at-home program as well. I'd recommend checking out my story highlight so you can see some of the workouts as a sample. You can also check out our discord, where we have a Plus+1 channel

@susanedgar37 Thank you everyone for your thoughtful questions and kind words! I've got to go workout and record this afternoon, but I'll try to get to more questions tonight. If you haven't already checked it out, my program Before the Barbell is now 100% free, and hosted on Instagram. This...

@brojaque Thank you! I loved the way Cody Lefever breaks things down, and he was one of the first people who helped me understand programming concepts when I first got started.

@brojaque If someone has the resources, I think professional therapy is probably always the quickest way to overcome some of these hurdles. Internal searching and working on yourself are hard instructions to follow, without concrete advice, so when someone doesn't have the resource of therapy...