self-experiments in the gym

Full Warm-Up vs. Minimal Warm-Up: I Tested Both for 4 Weeks, Here’s What Changed

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Person comparing full warm-up vs minimal warm-up before a squat session

Quick answer: In my own 4-week comparison of full warm-up vs minimal warm-up, a full warm-up (general cardio plus graduated specific warm-up sets) produced a noticeably lower RPE on my squat working sets than a minimal warm-up (just 1–2 light sets), matching research showing a combined warm-up can improve 1RM strength by over 8% compared … Ler mais

8 Self-Experiments in the Gym: What 6 Months of Tracking Everything Actually Taught Me

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Training log covering 6 months of self-experiments in the gym

Quick answer: Across 8 separate self-experiments in the gym — grip strength, isometric holds, BFR training, cardio order, deload timing, Japanese walking, zone 2, and rucking — three patterns showed up repeatedly regardless of the specific method: the log mattered more than the tool, effort-based metrics (RPE) caught changes weight alone missed, and every “plateau” … Ler mais