Lifting Tempo. Red Meat. Delayed Gratification.

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Dan Trink

Dan Trink


Fort NYC Co-Founder







A fair amount of research has been done analyzing the best tempo at which loaded lifts should be performed. Much of it is contradictory but a few "truths" have been established across the board. The first is that a controlled eccentric or lowering phase works well for almost all strength qualities but particularly for building muscle. A controlled lower for anywhere from 2 to 7 seconds seems to be optimal. The concentric or lifting phase is almost always best served with the intent of lifting as quickly as possible. So stand up from your squats as fast as you can (even if the bar moves slowly, have the intent to move as quickly as possible). Pauses work well to improve positioning, balance, technique, and flexibility. They do not transfer to improving any specific strength quality.

"The longer you can delay gratification, the greater the ultimate rewards for your actions."

Dan Trink

Fort NYC Co-Founder


Does red meat consumption lead to a higher risk of cardiovascular disease? A recent analysis of multiple studies showed that red meat eaters did have a higher incidence of cardiovascular disease and, in fact, all cause mortality. However, they found no biological causation for this. Rather, people who ate red meat were also likely to smoke, consume alcohol and engage in risky behaviors and that was ultimately the cause of disease and death. Red meat does not cause any significant health risk. People who eat red meat just need to get their lives under control.


The longer you can delay gratification, the greater the ultimate rewards for your actions. Rather than chasing small rewards and constantly starting from square one, build some momentum and chase a larger pot of gold at the end of the rainbow. ​

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