🏋️ The “Joint Stacking” Trick to Lift More with Less Pain

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The “Joint Stacking” Trick to Lift More with Less Pain

If you’ve ever tweaked your shoulder doing bench press or felt your knees bark back after squats, there’s a good chance you weren’t “stacked.”

Joint stacking is a simple concept: align your joints (shoulders, elbows, hips, knees) so your body moves efficiently and safely under load.

Here’s what it looks like in action:

• On push-ups or bench press, wrists should stay directly over elbows at the bottom—don’t flare too wide.

• In squats, knees should track in line with your toes—not cave in or shoot forward past the foot.

• During overhead presses, keep the ribs tucked and your biceps near your ears—don’t lean back.

Stacked joints = more force, less strain, better gains.

It’s not just safer—it’s stronger.

Did You Know?: Cold Exposure Can Boost Testosterone

Cold plunges and ice baths aren’t just social media stunts.

Emerging research shows cold exposure may support:

• Hormonal function, including natural testosterone production

• Fat metabolism, especially brown fat activation

• Improved circulation and recovery

• Mental resilience (a huge bonus if your stress is crushing your hormones)

You don’t need a $10,000 tub. A cold shower for 1–2 minutes or a plunge in a cold lake can start the adaptation process.

It’s uncomfortable—but that’s the point.

Question from Our Readers:

“I absolutely hate cardio. Is walking really enough to stay lean and healthy?”

— Derek, 52, from Tampa

Great question, Derek—and yes, walking can be enough if done strategically.

Here’s the deal:

• Walking burns fat without crushing your recovery

• It improves insulin sensitivity and digestion

• It supports hormone health by reducing stress and cortisol

• It helps keep NEAT (non-exercise activity) high—which is a key to long-term fat loss

Try hitting 8,000–10,000 steps a day, ideally broken up throughout the day. You can also use incline treadmill walks or rucks (weighted walks) to level it up.

Fit Trivia: Which 80s action star trained in ballet, martial arts, and gymnastics—long before his Hollywood breakout?

Answer: Jean-Claude Van Damme! Before becoming the “Muscles from Brussels,” Van Damme studied ballet for five years (which he called one of the most difficult sports), competed in karate tournaments, and trained in acrobatics—all of which gave him the signature flexibility and precision that made him a martial arts icon in films like Bloodsport and Kickboxer.

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Publisher: Ryan Engel

Editor: Michael Pender

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