Garage Gym Athlete

If you can measure velocity, it would be worth your time to see if you can make that determine the volume you lift.

Most people are throwing goal-setting out the window in 2023! But why? Most people don't suck at setting goals, and they don't suck at achieving goals. The real struggle is understanding your psyche enough to set and achieve even your most ambitious goals. Today, we look at the science from the Self Determination Theory to uncover the true secret to achieving your goals.

Today's referenced studies:

1. "Self-Determination Theory: A Macrotheory of Human Motivation, Development, and Health" by Edward L. Deci and Richard M. Ryan is a seminal paper that introduces the self-determination theory and outlines its key concepts and principles. It is widely regarded as one of the most influential and widely cited works on the topic.

2. "The Hierarchical Model of Intrinsic and Extrinsic Motivation" by Edward L. Deci, Richard M. Ryan, and Richard Koestner is a classic study that explores the relationship between different types of motivation and their impact on behavior. It shows that intrinsic motivation, which is driven by an individual's internal interests and curiosity, is more likely to lead to long-term engagement and positive outcomes than extrinsic motivation, which is driven by external rewards or incentives.

3. "The Role of Autonomy in Motivational Processes" by Edward L. Deci, Richard M. Ryan, and Richard Koestner is another important study that investigates the role of autonomy in motivation. It shows that when individuals feel a sense of autonomy and control over their own actions, they are more likely to be intrinsically motivated and engaged in their activities. Conversely, when individuals feel controlled or pressured by external factors, they are more likely to be extrinsically motivated and may experience negative consequences such as burnout or lack of engagement.

We talk a lot about velocity and dynamic efforts, but can you train with that determining your load?

To end this year Jerred breifly talks about the Daily Over Decades challenge, next cycle programming and some future plans and teasers for 2023.

This week we are looking at a study that compares low bar and high bar back squat. Which is better for you? The anwser may not be what you expect.

This weeks study is looking at hydrogen water and how it can affect athletic performance. The research on this will probably grow over time which is exciting because results are promising. Then we talk about how we talk to family about fitness and health.

Phones make a lot of things easy, a little too easy?

This study is on protein and how much you actually need. When is the drop-off for the amount of protein for STRENGTH gains? It's not as much as people once thought. Then we watched and reviewed Limitless featuring Chris Hemsworth aka Thor. Overall we loved it but we dive much deeper into that show.

Caffiene isnt just about a pick me up, there are a lot of benefits to caffiene. But do your genetics play a role?

This week we are looking at supplements again with another study This one specifically on BCAA"s. Do you really ned them? Do they even work? Then we give our thoughts about Liver King using steroids and the influencer world in general.