Brock Badger Health & Fitness

🚫 4 MUSCLE MYTHS WASTING YOUR LIMITED GYM TIME
(Backed by research — not gym bro opinions)

Myth #1: "Lifting heavy = bulky overnight"
✅ The science:
• Early strength gains (first 6-8 weeks) are mostly nervous system efficiency — not new muscle tissue
• Visible size takes months of training + a calorie surplus, not one heavy session
• At 30+, lifting heavy for strength is the time-efficient path, not the risky one

Myth #2: "No soreness = no gains"
✅ The science:
• Soreness correlates poorly with real markers of muscle damage (strength loss, range of motion)
• Hypertrophy studies confirm muscle growth can happen with little to no soreness at all
• Chasing DOMS wastes recovery time — progressive overload drives gains, not pain

Myth #3: "More protein powder = more muscle"
✅ The science:
• A major meta-analysis of 42 study arms found FFM gains plateau around 1.6g protein/kg bodyweight/day
• Past that point, extra shakes aren't adding extra muscle — training stimulus is the limiting factor
• Real meals usually cover it; shakes are convenience, not magic

Myth #4: "Cardio kills your gains"
✅ The science:

• Large reviews analyzing 40+ studies found concurrent cardio + lifting doesn't meaningfully reduce strength or muscle size gains
• The "interference effect" mainly shows up in explosive power, and mostly with running — cycling shows little to no effect
• Order matters more than avoidance: lift first, cardio after, and keep it separate from max-effort lifting days if possible

Busy ≠ excuse. Smart training beats long training 💪
Save this post before your next gym floor debate 🔖
Which myth did you believe? 👇

🛑Once you hit 30+,
your health is your engine. If you ignore the "boring" stuff—recovery, nutrition, and joint health—that engine starts to stall.

Here’s the hard truth: You can’t out-train a body that’s breaking down. Neglecting your internal health doesn't just impact your longevity; it actively kills your performance and your aesthetic results. 📉

💡 THE PRO TIP: Get your blood work done. Stop guessing and start tracking your hormones, vitamin levels, and inflammation markers. If your internals are a mess, your physique will be too.

If you want to keep seeing gains and staying lean, you have to prioritize how you feel, not just how much you lift.

Health first. Results follow. ⚡️
👉 Follow me for more tips on how to master your health and keep your results peaking well into your 30s, 40s, and beyond.
📌 Save this post so you don’t forget to book that blood work!

Over 30 and struggling to recover from workouts.

You've been told to lift weights for your health and how good it is for you all time! But you're struggling to walk on a daily basis. Thos isn't living. There's a better way and its called get on top of your nutrition.

Lets start with protein!

Like and Follow for part 2 soon!

Are you over 30? 🦴

If you want to keep your back bulletproof and your hinges strong, stop skipping the heavy Barbell Goodmornings. This is the ultimate "longevity" move for your posterior chain. Focus on the stretch, keep the spine neutral, and respect the weight.

5 Exercises to Strengthen & Protect Your Back:
Deadlifts: The king of functional strength for the entire back and glutes.
Bird-Dogs: Essential for core stability and spinal alignment without heavy loading.
Barbell Rows: Builds thickness in the lats and traps to support the upper spine.
Back Extensions: Isolates the erector spinae to improve muscular endurance.
Deadbugs: The gold standard for deep core stability and protecting the lower back.
Stop guessing and start healing. Click the link in my bio to book a free health consultation and assessment. We’ll create an individualised plan tailored to your body to finally get you moving without pain.

Static Monsters done and dusted! 👹💪
Log=75kg✅️ unfortunely missed 82.5kg❌️
Deadlift = 240kg✅️ 265kg✅️ and new PB 275kg ✅️
Absolutely stoked to walk away with a massive new PB of 275kg on the 18-inch axle bar deadlift!

Cool to say I've deadlifted over 3x my bodyweight👌😉 There is nothing quite like the atmosphere of a Static Monsters worldwide qualifier to push you to that next level.
A massive thank you to my coach for the guidance and for getting me peak-ready for this. Huge shout out to the event organiser for putting on such a seamless and high-energy day—it was awesome seeing so many new faces stepping up to the platform for the first time. Was pleasure to share the stage with my client .lifts.world
Who absolutely killed it🤘

The South Australian strength community is going from strength to strength, and a huge reason for that is the incredible support we receive from the team at . Thank you for investing in our local athletes and helping this sport grow in SA! 🇦🇺🏋️‍♂️
protegofinance 18inchdeadlift strongmanmotivation fitfam southaustralia strengthtraining personalbest

Good week of training
Contest prep has gone well for

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Footwear by
Log and axlebar made by


*t

The secret to healthy shoulders? A massive back. 🧱 Lat pulldowns aren't just for the V-taper; they’re the foundation for a stable overhead press and a pain-free neck. They have been a staple in prgram to assist my log press and deadlift 👌😉



Coached by

Footwear by

Peace for now ✌️ from