In this edition:
The Muscle Confusion Lie “I like to keep my body guessing…” We’ve all heard this one. But here’s the truth: constantly switching workouts kills your gains. Muscle confusion? It’s a fitness myth—sold to keep people entertained in group classes or justify gimmicky routines from bored trainers. Strength is a skill. And like any skill, you get better by practicing it consistently. Dave Draper said it best: Translation: Stick with what works long enough to actually adapt. Here’s how I program it:
Want to build real strength and conditioning? Watch this: Hormone Health Doesn’t Mean Going Keto If you’re serious about supporting testosterone and cortisol balance, eliminating food groups isn’t the answer. Low-carb, high-fat "hormone hacks" like keto and carnivore are popular—but not effective long-term for muscle gain, recovery, or energy. Here's what actually supports healthy hormones:
What works:
The fundamentals aren’t flashy. But they work every time. Research Highlight: The Real Fat-Burning Zone New research confirms that maximum fat oxidation happens at surprisingly moderate intensities—not during high-intensity interval training or long endurance sessions. Key points:
Want to know which cardio methods to avoid? The 1% Rule for Strength You don’t need to overhaul your program every Monday. You need consistent progression. One extra rep. One more set. Two and a half more pounds on the bar. Add 1% each week. Do it for three months. You’ll be 12 to 15% stronger—and look like it. Client Win of the Week: Greg’s Metabolic Momentum Greg is running a split nutrition strategy—higher calories and carbs on training days, lower on off days. Training days: 2600+ calories with 260+ grams of carbs Results so far:
Matching nutrition to your training delivers real, sustainable results. Greg’s proof. If you’re tired of spinning your wheels and want a customized plan to break through your plateau, apply for coaching now at https://apps.bachperformance.com/apply Talk soon, |
Join 30,000+ readers who receive highly actionable strategies to lose fat, build muscle, and optimize human performance without living in the gym. Click subscribe to join and grab free resources to look great naked without living in the gym here: bachperformance.com/guides
I was flying to Nashville yesterday and struck up a chat with the guy sitting next to me. After telling him what I do, he said… “The only way I can lose weight is if I start running and cut carbs… I know it’s not ideal, but it’s what worked before.” I hear this all the time. But let me ask you this: If that diet really worked… why do you keep going back to it? Because here’s the truth: If a diet truly works, it’s sustainable. It helps you lose weight and maintain it. Most people do this...
Hey Reader, Have you heard of nutritional periodization? If not, read to the end of this email.First, the elephant in the room. High fat diets are overrated. You don’t need more than 20-25% of your daily calories from fat. That’s enough to support hormones and absorb fat-soluble vitamins — even less so if you’re on hormone replacement therapy (HRT), where your hormonal baseline is already supported. But here’s the kicker… More fat doesn’t = more performance. In fact, going high-fat usually...
Dumbbell rows are a great exercise–if you do them right.Problem is most people “row” like they’re trying to pull-start a lawnmower. This leads to… > shoulder pain > Overemphasizing your biceps > Underdeveloping your lats.If you want to AVOID the biggest dumbbell row mistakes, watch this video and drop a comment:https://www.youtube.com/watch?v=xridomJGUGs&t=1s Cheers,Eric BachFounder of the Men’s Health & Optimization Protocol