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+<br>What supplements do you use? However, I haven't seen a record of what supplement regimens people end up using in practice. I've been fooling around with supplement stacks for a few years now and feel pretty good about my current regimen (outlined below), but want to see if there's any low-hanging fruit I've missed. Also curious to hear about obvious mistakes and/or oddities in my current stack. Apparently Tyrosine boosts cognitive performance during stress. There are noticeable subjective effects when I take 1.0 - 2.0 g on an empty stomach. I tried some recently and enjoyed it. It's safe, cheap, and legal so I may start using it regularly to complement my caffeine use. Following this post, I may start taking [Vitamin](https://www.houzz.com/photos/query/Vitamin) K2 in the morning to complement my Vitamin D3 supplementation. Romeo has told me that Choline is a good daily supplement (apparently many people are deficient & deficiency is associated with depression). I haven't poked the literature on this yet. I used to take fish oil daily. Gwern likes it, but I didn't notice any effect & was scared off by the potential negative effects. Also I eat sushi sometimes which probably does some of the work fish oil would do.<br>
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+<br>During giant sets, you’d perform a set number of reps for each move, then rest at the end of the last exercise before the next set. By ramping up the exercises to high intensity, you could also increase cardio fitness and work up a sweat. If your goal is strength training or testing your 1RM, you should rest a few minutes between sets to recover properly. Rest periods of 30-90 seconds are better suited to lower-intensity training like hypertrophy and endurance. Time under tension (TUT) uses tempo to place your muscles under contraction for longer and make them work harder - a technique also used in high-rep endurance training. When coaches or personal trainers write programs, they might put 4-1-4 under tempo. Think of deadlifts - using that tempo, you’d lower to the count of 4, pause, then drive up for 4 seconds. By fatiguing the muscles for longer, you cause micro-tears (damage) to the fibers, which produces a hormone response - the growth hormone.<br>
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+<br>To train for power, adopt a faster tempo that recruits the fast-twitch muscle fibers responsible for explosive movement. For hypertrophy, adopt a slower tempo, between 35-60 seconds per set. For example, if you time your deadlift to tempo 3-1-3, you’d spend 56 seconds per set if you programmed 8 reps per set (you can scale this depending on ability). A complex combines different exercises into one sequence or "flow" by tapping into time under tension and giant sets. Using this technique, you can program an intense full-body workout and work multiple opposing muscle groups in one go. Each exercise is performed in sequence, one after another, in a flow-like way, so you won’t put the weights down, rest, or change weight until you’ve completed each exercise. You can find our favorite 5-move barbell complex workout here, and check out the video below for an example. A complex is great for CrossFit when you work towards a time cap or for a set number of reps.<br>
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+<br>Free weights like dumbbells or kettlebells are brilliant at increasing your range of motion further than a barbell could. In our barbells vs dumbbells debate, I bang on about the endless benefits of both, but free weights are super effective for muscle growth. They work muscles more evenly by encouraging a natural movement pattern and could help develop strength, coordination, and balance in your weaker areas. Take a dumbbell bench press - you can lower the weight below the bench for a fuller range of motion before pressing the weight back up
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