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Grant Dunn, Austin, TX (2025)

12/17/2025

Finding a form of resistance training at any age in life is important for long term health and fitness

There are still misconceptions about resistance training (weight training, strength training, weightlifting etc):

- Aren’t safe
- Stunt growth
- Negatively affect body composition
- Isn’t as “good” for you as other forms of exercise

The reality is that these are not true the majority of the time.

Resistance training doesn’t mean loading up the barbell with 315 every day — it means finding ways to load your body safely using equipment like barbells, dumbbells, kettlebells, cables, etc and progressing the specific exercises you choose over time

Really proud of Seema for working hard at 6:30a in the morning!

P.S. She prefers zerchers over other squat variations 👀

12/09/2025

Lower Body Session

Lately, I’ve been decreasing the volume (sets/reps) for my lower body days while continuing to keep the loads heavy for the main lifts (split squat this month)

Why?
Looking to maintain high strength outputs while maintaining muscle and movement ability

1-2 lower sessions a week — legs feel fresh!

⬇️ 3 of the movements from this session ⬇️

SSB Hatfield Split Squat: 5x4 ea side

Lateral Lunge: 2x6 ea side

Hip Flexor Knee Drive: 2x12 ea side

explore

12/09/2025

Lower Body Session

Lately, I’ve been decreasing the volume (sets/reps) for my lower body days while continuing to keep the loads heavy for the main lifts (split squat this month)

Why?
Looking to maintain high strength outputs while maintaining muscle and movement ability

1-2 lower sessions a week — legs feel fresh!

⬇️ 3 of the movements from this session ⬇️

SSB Hatfield Split Squat: 5x4 ea side

Lateral Lunge: 2x6 ea side

Hip Flexor Knee Drive: 2x12 ea side

explore

10/19/2025

Lower body accessory work after heavy deadlift

BW Pistol Squat 2x8 ea side

Walking Lunges 2x15 ea side

10/09/2025

Shoulder prep exercises before upper body lift

I don’t like spending too much time on prep work these days but I always do something and keep it intentional

I also like to add movements like this in between sets depending on how I’m feeling

Spend some time on the areas of your body that feel tight

10/05/2025

Change can be good— but give something enough time before jumping ship

Think in terms of months and YEARS 🗓️

If you have specific goals, give your body enough time to adapt to the specific stress (e.g. programs, exercises) you place on it

09/28/2025

We are complex systems and need a holistic approach when it comes to health

Rarely does one factor alone influence the entire system

Rather several systems are interrelated—constantly working together to maintain good health

Consider this when assessing where you’re at and setting goals

09/25/2025

It was fun training for something a little out the comfort zone. This race had me dead!

09/20/2025

Lower Body Session

Sumo Deads: Haven’t deadlifted in a few months, but I figured I would program a different variation for the month and give my hips more room to work

Sumo are good alternative if you have longer legs (not me)

SSB Bulgarian Split Squat: using the safety squat bar (SSB) not having to worry about my upper body positioning is nice and can help put the focus on the movement itself

Eccentric Slide board Leg Curl: any type of eccentric posterior chain strength work is great — trying to lower for 3-4 seconds

Similar to a leg curl but this only focuses on the lowering and requires some more core strength

S/L Extension: this is the one machine I miss not having access to. It’s good isolating muscle groups especially towards the end of sessions

09/11/2025

25 minutes is enough time for a quality session!

Our schedules aren’t always set up to have long lifts— and that’s okay.

If that’s you, keep it simple and go in with a plan.

08/16/2025

Back to gym after break?

Ease your way back into it! Always prioritize your foundation

08/08/2025

More people are making more money, but less physically active

Does making more money = more physical activity?

Maybe not.

As of 2020, only 20-25% of adult Americans are physically active enough.

A few potential reasons why more money doesn’t = more activity:

1️⃣ For starters, increased number of higher paying jobs require us to sit at a desk for the majority of the day.

These graphs show how jobs don’t require as much physical activity and/or as intense.

2️⃣ More money could allow for more resources such as:

- Trainers
- Technology like watches to stay accountable
- New equipment

However, one could say these are just bandaids to the deeper problem.

3️⃣ Are these higher paying sedentary jobs more mentally draining?

When you get home, maybe you didn’t physically move much throughout the day but on top of that, you aren’t trying to exercise either.

Bonus: A million dollars in 2025 doesn’t go as far as it once did. Therefore, is more money really able to “buy” you that much?

We hear that money doesn’t buy happiness

Maybe it doesn’t always buy better health either

Grant Dunn

12/17/2025

12/09/2025

12/09/2025

10/19/2025

10/09/2025

10/05/2025

09/28/2025

09/25/2025

09/20/2025

09/11/2025

08/16/2025

08/08/2025

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