Powerpenia

Presumably most of the people on this list are from America,

If so, you likely saw some news coverage of the past weeks presidential debate, which the overwhelming consensus across mainstream was that Biden's performance was terrible.

This was quite a reveal, as the MSM hates Trump with a passion, but even they had to admit that Biden seemed to be in serious cognitive decline.

This was highlighted further in subsequent speeches, such as the one at the UN recently, where Biden attempted to introduce the Secretary of NATO, and his garbling turned intellectual rigor into intellectual Wigger,

Which I had to use as email title, because how could I not?

For those people who source their information from the distributed intelligence network of citizen investigators that is X (previously twitter), this was nothing new. If you want to be on the cutting of real time information, that can only be found on X

We have said this for years that Biden is largely nonfunctional, and his presidency is run by his by his team of Vizier staff along with the various bureaucrats that have attached their success to him.

(We being the collective right wing chad bodybuilder dissident sphere of loose alliances and connections. You either get this or you dont)

If you are a Shitlib though though, perhaps this reveal was upsetting. The unmasking of the Emperor has No Clothes moment.

Regardless, this email is not about politics though.

Rather, we can use Biden as a great example of what happens when elderly people do not maintain physical fitness.

Recently I came across a study shared by Andy Galpin (an exercise scientist who I expect to blow up to Huberman levels of popularity).

Powerpenia Should be Considered a Biomarker of Healthy Aging

Veteran readers are likely familiar with the term "sarcopenia" which refers to the loss of muscle with aging. With muscle loss comes a reduction in overall function, increased frailty, and cognitive decline.

Powerpenia takes this one step further.

Powerpenia refers to the loss of power production as we age.

Now, if you are wondering how power is different from strength, good question.

Strength can be expressed different ways.

There is isometric strength, where a muscle is contracting but not moving.

There is maximal strength, which the maximum amount of force a muscle can produce to lift a weight.

And there is dynamic strength, which is how FAST someone can produce force (force divided by time).

This is how Power is defined

Based on the current scientific literature, the research time argue that Power production should be a biomarker that is accounted for in aging

Historically there are many tests that are used to measure strength (like a leg press), and lean body mass can be measured with body composition testing, but power production and power training itself are overlooked in elderly populations, despite being of critical importance

Their points were as follows

• Skeletal muscle power is more influential than muscle strength and mass in enhancing physical function and reducing falls in older adults, and is a more sensitive marker of disease presence and/or physical inactivity;

• The existing concepts of sarcopenia (muscle loss) and dynapenia (strength loss) are commonly accepted and used among professionals and researchers in the fields of health and physical exercise. However, concept of dynapenia has been focused on skeletal muscle maximal strength rather than power, and sarcopenia does not include muscle power as a criterion.

• We propose the introduction of the term powerpenia to specifically address the loss of skeletal muscle power with aging, disease, and/or physical inactivity.

If we accept this concept, it leads to a question; how should people train POWER?

Whether someone is young or old, power production exercises are all conceptually similar

Move FAST.

Any movement that requires rapid acceleration can be used as power movement

All of the following exercises train power.

• box jumps

• broad jumps

• squat jumps

• medicine ball throws of any kind

• medicine ball slams

• battle rope slams

• sprinting

• push press

• hang cleans

• high pulls

• dumbbell snatches

• kettlebell swings

Man, it would be great AJAC if you had a PROGRAM that shows me how to use all those things in a workout...

I do, its called the Hercules Program.

Its built around training power, strength, hypertrophy, and strength endurance all in the same workout.

Its an adaptable program, with no barbell work actually. One of the best transformations Ive ever bent sent, this gentlemen Mr. BW, he used the Hercules program to get in shape.

He is SIXTY by the way.

Train Power, build your body and Brain function.

Do it for yourself,

Do it for your family

Do it for your country.