30 Seconds Summary
Things I’ve Learned Over the Years

  • The author has been training and dieting in the Renaissance Periodization (RP) style since meeting Dr. Mike Israetel in 2008 and has over a decade of experience.
  • Perfection should not hinder progress; minor deviations are acceptable in the long run. Over 450 meals in 3 months, a few imperfect ones will not derail progress significantly.
  • Excessive stress over maintaining a perfect diet can lead to burnout. Consistency in measurement and regular weighing are crucial for long-term success.
  • While mass gaining can be enjoyable, excessive or rapid weight gain leads to significant fat which is hard to lose, highlighting the importance of a slow and steady approach.
  • The author learned through difficult experiences that extreme dieting for more than 3 months can lead to mental and physical strain, suggesting a maximum dieting period of 2-3 months.
  • Long and harsh diets often result in substantial post-diet weight rebounds, making it integral to start cuts from a leaner base and manage diet duration for better results.
WorkoutWiseWorkoutWiseWorkoutWise

Track & Plan Workouts
with Ease

  • Unlimited workout logs
  • Automatic volume tracking
  • Personalized programs
  • RPE support, rest timer, and more!
Download for Free
WorkoutWise Screenshot

Read Next

Tying a lot of things together - individualization, genetics, and biofeedback

Today I got another article published on T-Nation, and it covers a topic I need to tie back into some other concepts I’ve written about – genetic limitations and personalization of training. In many training studies, you get 30% of “nonresponders!” Between 1/5 and 1/3 of people who take up an exerc…

Stronger By Science

Greg Nuckols

Read Summary in 30 Seconds

Study Write-up: Sprints are anabolic*, even when fasted! ...but with big gender differences

Guys, I’m STOKED about this study I have for you all today. It’s by far the most interesting journal article I’ve read in a long time. It touches on so many things that are relevant to all of us – fasted training, sprints vs(?) low-intensity cardio, gender differences, and insulin (so, by extensio…

Stronger By Science

Greg Nuckols

Read Summary in 30 Seconds

The dangers of orthodoxy

Orthodoxy: One thing I truly despise is orthodoxy. When free thought is not expected, or it is even scorned, you have a major problem. The reason why this is on my mind stems from some conversations I’ve had recently. I’ve been reading a lot of research on nutrition because of how unorthodox my di…

Stronger By Science

Greg Nuckols

Read Summary in 30 Seconds

4 Things we can learn from Finnish bodybuilders

A new study has just looked at Finnish national-level physique competitors and followed them for 23 weeks into their competition and 23 weeks after their competition. Here are four things we can learn from this study. https://youtu.be/XBk1GKTO5no Chapters 00:00 Introduction 00:15 1. Metabolic damage…

MennoHenselmans.com

Ivan

Read Summary in 30 Seconds

Five things you learn while being a judge in powerlifting

Sitting in the judges chair at a powerlifting meet or in reality being a referee/official during any sporting event is a pretty rough job. You generally have at least one group of people who completely disagree with the majority of the calls that you make in sports like baseball and football etc. In…

Renaissance Periodization

Derek Wilcox

Read Summary in 30 Seconds