Resistance Training Prescription for Muscle Function, Hypertrophy in Health

I have a few heavy kettlebells and dip bars in my room. I've never felt or looked better. I know many people out there get stuck on the "where am I gonna put a squat rack and barbells?!" hurdle. You don't need much!

Lots of commentary on the strength and weight aspects, but an equally important aspect for me is to add in a consistent and progressive focus on joint and muscle flexibility with consistent stretching [0]. While doing it initially on my own, I’ve come to realize that there are some stretches and range of motions that you just can’t push yourself (or at least I can’t) to progress without an external knowledgeable trainer who understands biomechanics and joint motion. I’ve been amazed at the range of motion that a joint can exhibit with some time and training.

[0] https://www.health.harvard.edu/staying-healthy/the-ideal-str...

Looks promising. After a shitty year with terrible hips pain (doctors said it was about muscles pinching a nerve) daily swimming has made the pain completely disappear. Motorbike riding and now some kettlebells exercises are doing the same for the long term rotator cuff problem.

I'm in my better shape in the last 30 years, maybe in my entire life. The most surprising thing is how simple, cheap and little time consuming it's been. Compared to gym subscription, the swimming pool, rubber mat and couple of kettlebells are spare change.

When I read "American College of Sports Medicine Position Stand" I cannot but be reminded of the late Dr Ralph Carpinelli's enjoyable critique[1] of the ACSM's position on strength training in 2009. I wonder if their recommendations have changed?

[1] https://www.researchgate.net/publication/244936612_Challengi...

Won’t post the ChatGPT summary here, but if you’re obsessing over sets and reps and cadence, worth having a look