<div class= "css-146c3p1 r-bcqeeo r-1ttztb7 r-qvutc0 r-37j5jr r-a023e6 r-16dba41 r-1adg3ll r-a8ghvy r-p1pxzi" dir="ltr"><span class= "css-1jxf684 r-bcqeeo r-1ttztb7 r-qvutc0 r-poiln3"><span class= "css-1jxf684 r-bcqeeo r-1ttztb7 r-qvutc0 r-poiln3 r-b88u0q r-a8ghvy"> <span class= "css-1jxf684 r-bcqeeo r-1ttztb7 r-qvutc0 r-poiln3 r-a8ghvy">Welcome to White Collar Fitness Radio, where we cut through the noise and give you practical fitness steps you can actually use—even if you’re short on time.</span></span></span></div> <div class= "css-146c3p1 r-bcqeeo r-1ttztb7 r-qvutc0 r-37j5jr r-a023e6 r-16dba41 r-1adg3ll r-a8ghvy r-p1pxzi" dir="ltr">&nbsp;</div> <div class= "css-146c3p1 r-bcqeeo r-1ttztb7 r-qvutc0 r-37j5jr r-a023e6 r-16dba41 r-1adg3ll r-1b5gpbm r-a8ghvy" dir="ltr"><span class= "css-1jxf684 r-bcqeeo r-1ttztb7 r-qvutc0 r-poiln3"><span class= "css-1jxf684 r-bcqeeo r-1ttztb7 r-qvutc0 r-poiln3 r-a8ghvy">We’re digging into how we keep our gains without snapping something, sharing three secrets to train hard and stay safe.</span></span></div> <div class= "css-146c3p1 r-bcqeeo r-1ttztb7 r-qvutc0 r-37j5jr r-a023e6 r-16dba41 r-1adg3ll r-1b5gpbm r-a8ghvy" dir="ltr"><span class= "css-1jxf684 r-bcqeeo r-1ttztb7 r-qvutc0 r-poiln3"><br /> <span class= "css-1jxf684 r-bcqeeo r-1ttztb7 r-qvutc0 r-poiln3 r-a8ghvy">We tackle pitfalls that trip us up—rushing tempo (check our “Tempo” episode!), under-recovery (</span><a class= "css-1jxf684 r-bcqeeo r-1ttztb7 r-qvutc0 r-poiln3 r-1loqt21" role= "link" href="https://pubmed.ncbi.nlm.nih.gov/26758673/" target= "_blank" rel="noopener noreferrer nofollow">PMID: 26758673</a> <span class= "css-1jxf684 r-bcqeeo r-1ttztb7 r-qvutc0 r-poiln3 r-a8ghvy">suggests load spikes over 15% hike injury risk—not quite 20%), and ego lifting that turns us into humping wrecks.</span></span></div> <div class= "css-146c3p1 r-bcqeeo r-1ttztb7 r-qvutc0 r-37j5jr r-a023e6 r-16dba41 r-1adg3ll r-1b5gpbm r-a8ghvy" dir="ltr"><span class= "css-1jxf684 r-bcqeeo r-1ttztb7 r-qvutc0 r-poiln3"><br /> <span class= "css-1jxf684 r-bcqeeo r-1ttztb7 r-qvutc0 r-poiln3 r-a8ghvy">We arm ourselves with science: warm-ups cut injury odds 23% (</span><a class= "css-1jxf684 r-bcqeeo r-1ttztb7 r-qvutc0 r-poiln3 r-1loqt21" role= "link" href="https://pubmed.ncbi.nlm.nih.gov/16679062/" target= "_blank" rel="noopener noreferrer nofollow">PMID: 16679062</a><span class= "css-1jxf684 r-bcqeeo r-1ttztb7 r-qvutc0 r-poiln3 r-a8ghvy">), boost power 5-10% (</span><a class= "css-1jxf684 r-bcqeeo r-1ttztb7 r-qvutc0 r-poiln3 r-1loqt21" role= "link" href="https://pubmed.ncbi.nlm.nih.gov/12762825/" target= "_blank" rel="noopener noreferrer nofollow">PMID: 12762825</a><span class= "css-1jxf684 r-bcqeeo r-1ttztb7 r-qvutc0 r-poiln3 r-a8ghvy">), and force holds steady pre-lift (</span><a class= "css-1jxf684 r-bcqeeo r-1ttztb7 r-qvutc0 r-poiln3 r-1loqt21" role= "link" href="https://pubmed.ncbi.nlm.nih.gov/22316148/" target= "_blank" rel="noopener noreferrer nofollow">PMID: 22316148</a><span class= "css-1jxf684 r-bcqeeo r-1ttztb7 r-qvutc0 r-poiln3 r-a8ghvy">)—but safety’s king.</span></span></div> <div class= "css-146c3p1 r-bcqeeo r-1ttztb7 r-qvutc0 r-37j5jr r-a023e6 r-16dba41 r-1adg3ll r-1b5gpbm r-a8ghvy" dir="ltr">&nbsp;</div> <div class= "css-146c3p1 r-bcqeeo r-1ttztb7 r-qvutc0 r-37j5jr r-a023e6 r-16dba41 r-1adg3ll r-1b5gpbm r-a8ghvy" dir="ltr"><span class= "css-1jxf684 r-bcqeeo r-1ttztb7 r-qvutc0 r-poiln3"><span class= "css-1jxf684 r-bcqeeo r-1ttztb7 r-qvutc0 r-poiln3 r-a8ghvy">Slow reps (</span><a class= "css-1jxf684 r-bcqeeo r-1ttztb7 r-qvutc0 r-poiln3 r-1loqt21" role= "link" href="https://pubmed.ncbi.nlm.nih.gov/24714538/" target= "_blank" rel="noopener noreferrer nofollow">PMID: 24714538</a><span class= "css-1jxf684 r-bcqeeo r-1ttztb7 r-qvutc0 r-poiln3 r-a8ghvy">) build muscle, though tendon strength claims need more digging, and rest days save us.</span></span></div> <div class= "css-146c3p1 r-bcqeeo r-1ttztb7 r-qvutc0 r-37j5jr r-a023e6 r-16dba41 r-1adg3ll r-1b5gpbm r-a8ghvy" dir="ltr">&nbsp;</div> <div class= "css-146c3p1 r-bcqeeo r-1ttztb7 r-qvutc0 r-37j5jr r-a023e6 r-16dba41 r-1adg3ll r-1b5gpbm r-a8ghvy" dir="ltr"><span class= "css-1jxf684 r-bcqeeo r-1ttztb7 r-qvutc0 r-poiln3"><span class= "css-1jxf684 r-bcqeeo r-1ttztb7 r-qvutc0 r-poiln3 r-b88u0q r-a8ghvy"> <span class= "css-1jxf684 r-bcqeeo r-1ttztb7 r-qvutc0 r-poiln3 r-a8ghvy">Action Steps:</span></span></span></div> <ul dir="ltr"> <li> <div class= "css-146c3p1 r-bcqeeo r-1ttztb7 r-qvutc0 r-37j5jr r-a023e6 r-rjixqe r-16dba41" dir="ltr"><span class= "css-1jxf684 r-bcqeeo r-1ttztb7 r-qvutc0 r-poiln3 r-a8ghvy"><span class="css-1jxf684 r-bcqeeo r-1ttztb7 r-qvutc0 r-poiln3"> We warm up 5 mins with leg swings.</span></span></div> </li> <li> <div class= "css-146c3p1 r-bcqeeo r-1ttztb7 r-qvutc0 r-37j5jr r-a023e6 r-rjixqe r-16dba41" dir="ltr"><span class= "css-1jxf684 r-bcqeeo r-1ttztb7 r-qvutc0 r-poiln3 r-a8ghvy"><span class="css-1jxf684 r-bcqeeo r-1ttztb7 r-qvutc0 r-poiln3"> We slow reps to 3s down.</span></span></div> </li> <li> <div class= "css-146c3p1 r-bcqeeo r-1ttztb7 r-qvutc0 r-37j5jr r-a023e6 r-rjixqe r-16dba41" dir="ltr"><span class= "css-1jxf684 r-bcqeeo r-1ttztb7 r-qvutc0 r-poiln3 r-a8ghvy"><span class="css-1jxf684 r-bcqeeo r-1ttztb7 r-qvutc0 r-poiln3"> We rest 48 hours post-big lifts.</span></span></div> </li> </ul> <div class= "css-146c3p1 r-bcqeeo r-1ttztb7 r-qvutc0 r-37j5jr r-a023e6 r-16dba41 r-1adg3ll r-1b5gpbm r-a8ghvy" dir="ltr"><span class= "css-1jxf684 r-bcqeeo r-1ttztb7 r-qvutc0 r-poiln3"><span class= "css-1jxf684 r-bcqeeo r-1ttztb7 r-qvutc0 r-poiln3 r-a8ghvy">Share this with a reckless lifter, rate us five stars, follow us on</span> <a class= "css-1jxf684 r-bcqeeo r-1ttztb7 r-qvutc0 r-poiln3 r-1loqt21" role= "link" href="https://www.instagram.com/brunodalledone/" target= "_blank" rel= "noopener noreferrer nofollow">Instagram</a><span class= "css-1jxf684 r-bcqeeo r-1ttztb7 r-qvutc0 r-poiln3 r-a8ghvy">.</span><br /> <span class= "css-1jxf684 r-bcqeeo 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