The full catalog
Everything for fitness
393 entries pulled from 44 stacks. Default order is consensus: the number of tracked people who have publicly backed each one.
155 entries
Reset- Protocol$$$Cheap: Roughly under $50, or under $15/month.01
Resistance training
Lifting weights 2-4 times a week to build and hold muscle
Backed by 37 of 44 stacks: 32 do it, 3 recommend it, 2 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.02
Protein-forward eating
Roughly 1g of protein per pound of target bodyweight, spread across meals
Backed by 19 of 44 stacks: 15 do it, 3 recommend it, 1 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.03
Protein powder
Whey or plant protein used to hit a daily protein target
Backed by 16 of 44 stacks: 11 do it, 3 recommend it, 2 have discussed it - HabitFREE, no cost04
Daily walking
A long walk most days, often without headphones
Backed by 12 of 44 stacks: 8 do it, 4 recommend it, 0 have discussed it - ProtocolFREE, no cost05
Zone 2 cardio
Easy aerobic work you can hold a conversation through, 3+ hours a week
Backed by 12 of 44 stacks: 5 do it, 5 recommend it, 2 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.06
Creatine monohydrate
The best-evidenced supplement in sports nutrition, taken at 3-5g a day
Backed by 11 of 44 stacks: 9 do it, 2 recommend it, 0 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.07
Electrolyte supplementation
Added sodium, potassium and magnesium, especially when fasting or sweating
Backed by 9 of 44 stacks: 9 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.08
Cycling
Steady riding, outdoors or on a stationary bike, as daily low-intensity cardio
Backed by 7 of 44 stacks: 7 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost09
Daily stretching
Long, regular stretching sessions to undo years of tightness and keep training possible
Backed by 7 of 44 stacks: 6 do it, 0 recommend it, 1 have discussed it - ProtocolFREE, no cost10
Stability and mobility work
Daily joint, foot and breathing work to keep strength usable
Backed by 7 of 44 stacks: 6 do it, 0 recommend it, 1 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.11
Yoga
Regular yoga practice for flexibility, strength and a calmer nervous system
Backed by 7 of 44 stacks: 7 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost12
High-intensity interval training
Short all-out efforts with full recovery in between, a few times a week
Backed by 6 of 44 stacks: 5 do it, 0 recommend it, 1 have discussed it - ProtocolFREE, no cost13
VO2 max intervals
Hard interval sessions to raise peak aerobic capacity
Backed by 6 of 44 stacks: 3 do it, 1 recommend it, 2 have discussed it - Gear$$$Cheap: Roughly under $50, or under $15/month.14
Kettlebell
One implement covering swings, carries and presses in a small space
Backed by 5 of 44 stacks: 3 do it, 1 recommend it, 1 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.15
Whole-food plant-based diet
Plants, legumes and whole grains; little or no animal product
Backed by 5 of 44 stacks: 4 do it, 0 recommend it, 1 have discussed it - HabitFREE, no cost16
Calorie and macro tracking
Logging food against a calorie and protein target, loosely or to the gram
Backed by 4 of 44 stacks: 3 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost17
Daily cardio
Around half an hour of aerobic work most days, at any pace you can sustain
Backed by 4 of 44 stacks: 4 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost18
Daily minimum workout
A floor you never drop below: 20 minutes of movement and recovery on your worst day
Backed by 4 of 44 stacks: 0 do it, 4 recommend it, 0 have discussed it - Gear$$$Expensive: Several hundred dollars and up.19
Home gym
A private training space at home, from a garage rack to a fully equipped room
Backed by 4 of 44 stacks: 2 do it, 2 recommend it, 0 have discussed it - Gear$$$Cheap: Roughly under $50, or under $15/month.20
Resistance bands
Loop and tube bands for activation work, mobility drills and travel training
Backed by 4 of 44 stacks: 3 do it, 0 recommend it, 1 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.21
Swimming
Lap swimming as low-impact cardio and a reset for the head
Backed by 4 of 44 stacks: 4 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost22
Training close to failure
Finishing most sets with 0-3 reps in reserve, and the last set of safe lifts to failure
Backed by 4 of 44 stacks: 3 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost23
Autoregulated training (RPE)
Set the working weight from how the day feels, not from a number written weeks ago
Backed by 3 of 44 stacks: 2 do it, 0 recommend it, 1 have discussed it - Habit$$$Cheap: Roughly under $50, or under $15/month.24
Batch cooking protein
Cook a week of chicken, lean meat or fish in one session so protein is always to hand
Backed by 3 of 44 stacks: 3 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost25
Daily step target
Hold a fixed daily step count so everyday movement does not quietly shrink on a diet
Backed by 3 of 44 stacks: 2 do it, 1 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.26
DEXA scan
Body composition and bone density scan, usually once or twice a year
Backed by 3 of 44 stacks: 1 do it, 1 recommend it, 1 have discussed it - Habit$$$Cheap: Roughly under $50, or under $15/month.27
Diet soda and non-nutritive sweeteners
Zero-calorie sweetened drinks used in place of sugar or as an appetite tool while dieting
Backed by 3 of 44 stacks: 3 do it, 0 recommend it, 0 have discussed it - Habit$$$Expensive: Several hundred dollars and up.28
Personal trainer
Paying someone to program the session and push you through it
Backed by 3 of 44 stacks: 2 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost29
Pre-training warm-up
Easy laps, stretching and light cardio before every session, never skipped
Backed by 3 of 44 stacks: 2 do it, 1 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.30
Pull-ups
Bodyweight pulling, from a first rep to high daily volume on a doorway bar
Backed by 3 of 44 stacks: 2 do it, 1 recommend it, 0 have discussed it - HabitFREE, no cost31
Regular weigh-ins
Weighing in a few times a week and reading the trend, not the daily number
Backed by 3 of 44 stacks: 2 do it, 1 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.32
Running
Regular running, from a short daily loop up to ultramarathon distance
Backed by 3 of 44 stacks: 2 do it, 1 recommend it, 0 have discussed it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.33
Sports massage
Regular hands-on soft-tissue work from a trainer or therapist
Backed by 3 of 44 stacks: 2 do it, 0 recommend it, 1 have discussed it - ProtocolFREE, no cost34
Tempo training
Prescribed rep speeds, usually a slow three to four second lowering phase
Backed by 3 of 44 stacks: 2 do it, 1 recommend it, 0 have discussed it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.35Backed by 3 of 44 stacks: 2 do it, 1 recommend it, 0 have discussed it
- Gear$$$Expensive: Several hundred dollars and up.36
Altitude tent
A sealed sleeping chamber that thins the air to simulate high altitude
Backed by 2 of 44 stacks: 2 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost37
Body recomposition
Building muscle and losing fat together by eating near maintenance with high protein
Backed by 2 of 44 stacks: 1 do it, 1 recommend it, 0 have discussed it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.38
Brazilian jiu-jitsu
Grappling practice used as training, stress relief and humility
Backed by 2 of 44 stacks: 2 do it, 0 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.39
Can't Hurt Me
David Goggins's memoir: abuse, obesity, three Hell Weeks and the tools he built on the way
Backed by 2 of 44 stacks: 0 do it, 1 recommend it, 1 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.40
Collagen protein
Hydrolyzed collagen peptides stirred into hot drinks or shakes
Backed by 2 of 44 stacks: 2 do it, 0 recommend it, 0 have discussed it - Habit$$$Cheap: Roughly under $50, or under $15/month.41
Eating the same meals every day
A fixed set of meals repeated for weeks so food needs no decisions
Backed by 2 of 44 stacks: 1 do it, 0 recommend it, 1 have discussed it - ProtocolFREE, no cost42
Flexible dieting (macro tracking)
Track calories and macros, keep no food off limits, adjust from weekly trends
Backed by 2 of 44 stacks: 2 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost43
Hiking
Trail walking with elevation, usually an hour or more at a talking pace
Backed by 2 of 44 stacks: 2 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost44
Low-carb diet
Cutting carbohydrates and sugar so the body runs mostly on fat and protein
Backed by 2 of 44 stacks: 1 do it, 0 recommend it, 1 have discussed it - ProtocolFREE, no cost45
Minimalist training
Short, hard sessions built on a few sets per muscle, drop sets and non-competing supersets
Backed by 2 of 44 stacks: 1 do it, 1 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.46
Outlive
Medicine 3.0 and the case for training decades in advance
Backed by 2 of 44 stacks: 0 do it, 2 recommend it, 0 have discussed it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.47
Percussion massage gun
Handheld device (Theragun and similar) for sore muscles and recovery between massages
Backed by 2 of 44 stacks: 2 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.48
Pilates
Controlled core and posture work on a mat or a spring-loaded reformer
Backed by 2 of 44 stacks: 2 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost49
Reverse diet
Adding calories back a little at a time after a long diet, instead of all at once
Backed by 2 of 44 stacks: 2 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.50
Rucking
Walking with a loaded pack: zone 2 cardio plus load-bearing
Backed by 2 of 44 stacks: 2 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost51
Scheduled rest days
Fixed days off training each week so recovery is planned rather than forced by injury
Backed by 2 of 44 stacks: 2 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost52
Slow fat-loss phase
Losing 0.5 to 1 percent of bodyweight a week, or slower, so the diet barely registers
Backed by 2 of 44 stacks: 2 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost53
Temptation bundling
Only allow yourself something you want while doing something you avoid
Backed by 2 of 44 stacks: 1 do it, 1 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.54
Tennis
Singles or doubles on court, played as a lifelong sport rather than a workout
Backed by 2 of 44 stacks: 2 do it, 0 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.55
The 4-Hour Body
Self-experimentation manual for fat loss, strength and sleep
Backed by 2 of 44 stacks: 0 do it, 1 recommend it, 1 have discussed it - HabitFREE, no cost56
Training first thing
The workout goes before the workday; a session planned for later tends not to happen
Backed by 2 of 44 stacks: 2 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.57
15-15-15 workout
45 minutes of cardio split evenly across a spin bike, an elliptical and a treadmill
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.58
25 Hours a Day
Building a supplement company while serving as an active duty Army infantry officer
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.59
Acupuncture
Fine needles at set points, used by athletes for tight or sore muscle
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.60
Alpha-GPC
Choline source taken before workouts or hard cognitive work
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost61
Anti-glycolytic training
Short powerful bursts with long easy recovery, keeping lactic acid low
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.62
Beneath the Surface
Michael Phelps's memoir of his early career, written with Brian Cazeneuve
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.63
Betaine (trimethylglycine)
Beet-derived compound with modest evidence for power output and body composition
Backed by 1 of 44 stacks: 0 do it, 0 recommend it, 1 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.64
Bike commuting
Riding to and from work as built-in training time
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.65
Bone broth
Bones and connective tissue simmered down into a savory, gelatin-rich stock
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.66
Caloric surplus phase
Months of eating above maintenance, on purpose, to add size and strength
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - App$$$Cheap: Roughly under $50, or under $15/month.67
Carbon Diet Coach
Carbon
Subscription nutrition app that sets macros and adjusts them from your weekly check-ins
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - App$$$Mid: Roughly $50 to $500, or up to $50/month.68Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it
- Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.69
Cupping therapy
Suction cups on sore muscle, the source of those circular marks on athletes
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.70
Dance training
Choreography and movement classes as conditioning and coordination work
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.71
Deadlift
Pulling a loaded barbell off the floor to a standing lockout
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.72
Discipline Equals Freedom
A short, deliberately blunt field manual for self-discipline
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.73
Endurance carbohydrate fueling
Carbohydrate drink and electrolytes taken by the hour on long efforts, rehearsed first
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.74
Fadogia agrestis
Herbal testosterone-support supplement with very limited human data
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Book$$$Mid: Roughly $50 to $500, or up to $50/month.75
Fat Loss Forever
Layne Norton's book on losing fat and, more to the point, keeping it off
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.76
Finding Ultra
From overweight and alcoholic at 40 to ultra-endurance athlete
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.77
Foam rolling
Pressing body weight into a dense foam cylinder to work through tight muscle
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.78
Gluten-free eating
Cutting wheat, barley and rye out of every meal
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost79
Grease the groove
Frequent easy sets of one lift spread through the day, never near failure
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.80
Group fitness classes
Coached, timed sessions in a room full of people, in place of training alone
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Book$$$Mid: Roughly $50 to $500, or up to $50/month.81
Harder Than Last Time! The Complete Muscle & Strength Training Manual
Training manual and programs built on beating the previous session
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - Gear$$$Cheap: Roughly under $50, or under $15/month.82
Heart rate monitor
Chest strap or watch that logs heart rate and estimates calories burned
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.83
Herbalife24 CR7 Drive
Herbalife
Carbohydrate and electrolyte sports drink Herbalife developed with Cristiano Ronaldo
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost84
High-fiber eating
Pushing daily fiber well past typical intake with vegetables, fruit, grains and legumes
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Habit$$$Cheap: Roughly under $50, or under $15/month.85
High-protein frozen meals
Ready meals chosen for protein and fiber when there is no time to cook
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost86
Hybrid athlete training
Chasing strength and endurance in the same block instead of picking one of them
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost87
Implementation intentions
Decide in advance: I will do X at TIME in PLACE
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.88
Intra-workout carbohydrate drink
Sipping a carbohydrate drink through a session to keep fuel topped up
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost89
Jump training
A few minutes of jumping and landing most days, aimed squarely at bone
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.90
Kettlebell Simple & Sinister
Pavel Tsatsouline's minimal kettlebell program built on two lifts
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.91
Kettlebell swing
Explosive hip hinge with a bell, swung one-handed or two, in short sets
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.92
Legumes as the main protein
Beans, chickpeas and lentils doing the job meat usually does
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.93
Lifting belt
Rigid leather or lever belt worn on heavy squats and deadlifts to brace against
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost94
Long rest between sets
Three to five minutes or more between heavy sets so each one starts fresh
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - App$$$Cheap: Roughly under $50, or under $15/month.95
MacroFactor
MacroFactor
Nutrition tracker that adjusts calorie targets from weekly weight and intake data
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - HabitFREE, no cost96
Menstrual cycle tracking
Logging cycle days and symptoms, then reading training and fueling against them
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.97
Muscle pliability work
Deep soft-tissue work plus band-resisted movement to keep muscles long, soft and resilient
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.98
Next Level
The perimenopause and menopause companion to ROAR, with programs attached
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - HabitFREE, no cost99
No fried food or artificial sugar
Dropping fried food, artificial sweeteners and artificial drinks, at least while competing
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.100
No Limits: The Will to Succeed
Michael Phelps on the preparation behind his Beijing gold medals
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost101
One and a quarter reps
A full rep followed by a quarter rep in the stretched position before the next one
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.102
Organ meats
Liver, heart and kidney eaten for the nutrient density rather than the taste
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - App$$$Cheap: Roughly under $50, or under $15/month.103
OSTEO-GAINS
Guided jump-landing programs for bone density, under five minutes a day
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost104
Partial reps
Squeezing shortened reps out of a set once full range of motion has gone
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.105
Pickleball
Paddle sport on a small court, easy to learn, played by whole families across generations
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Gear$$$Expensive: Several hundred dollars and up.106
Pneumatic compression boots
Inflatable leg sleeves (NormaTec and similar) that squeeze from the feet upward
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost107
Polarized training
Most sessions easy, a few genuinely hard, almost nothing in the middle
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost108
Posing practice
Rehearsing competition poses as its own session in the weeks before a show
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.109
Power to the People!
Two lifts, low reps and no failure, drawn from Russian strength practice
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.110
Pre-sleep protein
A protein feed, often around 40 grams of casein or whey, shortly before bed
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost111
Progressive overload
Adding weight, reps or cleaner reps to the same lifts, session after session
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.112
Project Rock training gear
Project Rock
Dwayne Johnson's own training shoe and apparel line, built for lifting and conditioning
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Habit$$$Cheap: Roughly under $50, or under $15/month.113
Protein coffee
Coffee blended with protein powder, drunk instead of an early breakfast
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.114Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it
- Habit$$$Cheap: Roughly under $50, or under $15/month.115
Rice cakes
Puffed rice cakes as a low-fat carbohydrate that counts itself while dieting
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.116
ROAR
Training, fueling and racing built on female physiology, not male data
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.117
Rowing machine
Indoor rower for whole-body conditioning, often in short timed pieces
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.118
Running hydration vest
A trail vest carrying soft flasks or a bladder, plus fuel, layers and a headlamp
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost119
Self-coached contest prep
Setting your own calories, cardio and peak week instead of hiring a prep coach
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.120
Serve to Win
Novak Djokovic on the gluten-free switch he credits for his 2011 season
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost121
Six small meals a day
Eating every three to four hours instead of three large meals
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.122
Slow-carb diet
Protein, legumes and vegetables six days a week, one cheat day
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - App$$$Mid: Roughly $50 to $500, or up to $50/month.123
STNDRD app
STNDRD
Chris Bumstead's own training app: his programs, daily workouts, nutrition log, coaching
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost124
Stopping short of failure
Ending each set with reps to spare, and tracking progress by how the weight felt
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.125
Sumo deadlift
Pulling from the floor with a wide stance and hands gripping inside the knees
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.126
Surfing
Paddling, pop-ups and turns as conditioning, plus hours away from a phone
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.127
Table tennis
Ping pong played as a brain workout, part aerobic and part fast decision-making
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost128
Taking the stairs
Stairs over elevators, and carrying your own bags, as movement built into the day
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost129
The 40% rule
The idea that when your mind says you are done, you are at about 40 percent
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost130
The 5x5 method
Five sets of five on one main lift, adding weight only when all sets come out clean
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost131
The 85 percent rule
Working at about 85 percent effort so relaxation and form do the rest
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.132
The Circle Diet
A dieting ebook pitched against keto, paleo and carnivore restriction
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - Book$$$Mid: Roughly $50 to $500, or up to $50/month.133
The Complete Contest Prep Guide
A start-to-stage manual for natural bodybuilding and physique competition prep
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.134
The Daniel Plan
A church-based health program written with Rick Warren and Mark Hyman
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.135
The Home & Hotel Hypertrophy Handbook
Training when the equipment is a hotel treadmill or a bag of rice
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.136
The Muscle Ladder
Jeff Nippard's 2024 training manual with 20 programs and photo demos of 80-plus exercises
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - App$$$Mid: Roughly $50 to $500, or up to $50/month.137
The Pump Club app
Arnold's Pump Club
Arnold Schwarzenegger's training app: programs, nutrition tracking and community
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.138
The Quick and the Dead
A short kettlebell power protocol built on swings, snatches and generous rest
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.139
The Rock Says...
Dwayne Johnson's 2000 autobiography, written with Joe Layden at the peak of his WWF run
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.140
The TB12 Method
Tom Brady's 2017 guide to pliability, band training, nutrition, hydration and sleep
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - Book$$$Mid: Roughly $50 to $500, or up to $50/month.141
The Ultimate Anabolic Cookbook
High-protein versions of everyday food, with the nutrition figures printed
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - Gear$$$Expensive: Several hundred dollars and up.142Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it
- Supplement$$$Cheap: Roughly under $50, or under $15/month.143
Tongkat ali
Herbal supplement used for libido and free testosterone
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.144
Tools of Titans
Routines, habits and tactics from 200+ podcast guests
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.145
Total Recall: My Unbelievably True Life Story
Arnold Schwarzenegger's 2012 memoir, from Thal to Mr. Olympia to Sacramento
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - HabitFREE, no cost146
Training as practice
Treating a session as skill rehearsal rather than a workout to be survived
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.147
Turkish get-up
Standing up from the floor with a weight locked out overhead, one slow rep at a time
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost148
Two-a-day training
Splitting the day: an aerobic session in the morning, strength work later on
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Gear$$$Expensive: Several hundred dollars and up.149Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it
- Gear$$$Mid: Roughly $50 to $500, or up to $50/month.150
Vibrating foam roller
A foam roller or sphere with a built-in motor, used before and after workouts
Backed by 1 of 44 stacks: 0 do it, 0 recommend it, 1 have discussed it - Habit$$$Cheap: Roughly under $50, or under $15/month.151
Weekly cheat meal
Six days of measured eating, then one planned meal with nothing off the menu
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Gear$$$Cheap: Roughly under $50, or under $15/month.152
Weighted vest or rucksack
Adds load to walking, hiking and carries without needing a gym
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.153
Weightlifting shoes
Hard-soled shoes with a raised heel for squatting depth and stability
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Protocol$$$Expensive: Several hundred dollars and up.154
Whole-body cryotherapy
Two to three minutes standing in a chamber cooled by liquid nitrogen vapor
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.155
ZOA Energy
ZOA Energy
Sugar-free energy drink co-founded by Dwayne Johnson, with a pre-workout powder alongside
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it
Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed.