Fitness Blog

Where things used to be carried, they are now rolled. Where there used to be muscles, there are often little more than remnants. In a few decades, well-developed glutes will probably be found alongside the appendix and the nictitating membrane in biology textbooks under the heading “Vestigial structures: features that have partly lost their function”. Well, we are not quite there yet, but as exaggerated as that may sound, it is not entirely untrue either. When the glutes no longer do their job and the hamstrings are too weak, other muscles have to take over, with the result that they become overloaded. One-sided training, poor posture and incorrect lifting obviously make the problem even worse. The good news: we have the solution!

This August, we’re running the Peak Effort Protocol, our own take on the twice-daily method Ypsi built: six days, two training sessions a day, spaced six to eight hours apart. It’s a variant, not a copy, adapted from what Ypsi itself built as a variant of an older idea. Worth understanding what it actually is before you sign up for it, because it looks nothing like a normal training week, and it isn’t supposed to.

You’ve probably seen it. Someone finishes a set of Bench Press, sits there breathing heavily for 15 seconds, then knocks out four more reps, then another few, looking very much like someone who has confused the gym with a near-death experience. When they finally stop, they look at you with the energy of someone who just discovered fire: “Rest-pause, bro. Game changer.” Maybe they’re right. But ask them why, and watch the confidence slowly leave their face. There’s actually a solid chunk of research on all of these topics: rest-pause, drop sets, supersets, cluster sets, blood flow restriction… The list goes on. What the science says is both reassuring and a little humbling for anyone who thought they’d found a secret weapon. Let’s go through them.

In today’s blog post, we look at Blood Flow Restriction (BFR), a training method that can support muscle growth even with light weights. You’ll learn how BFR works, what the research says, which myths keep circulating, how to use it safely, and who it may be useful for, especially in rehab, with joint issues, or as an addition to regular strength training.

GLP-1 medications (Ozempic, Wegovy, Mounjaro) have officially crossed the line from targeted medical treatment to global cultural obsession. Between the viral hashtags and the promises of a miracle cure, the 2026 data reveals a much more complex biological reality. The real question is not whether these drugs work. They do. The question is whether you understand what they are actually doing to your body.

Are dietary supplements pure money-making schemes, or do they actually benefit your health? On this topic, you’ll often find nothing but black-and-white opinions. Not too long ago, I was a strong opponent of so-called supplements myself. I believed that with a healthy and varied diet, there was no need for protein shakes, multivitamin tablets, and so on. Over the past several years, I’ve looked into this topic more deeply and had to revise some of my views.
Below you’ll find a non-exhaustive overview of the pros and cons of supplements, as well as recommendations — based on over 10 years of experience and the current state of the science.