Heart disease is the leading cause of death in the world.
Your heart is a muscle. U need to train it like one.
The fix? 28 minutes, twice a week.
Start using the Norwegian 4×4 training style.
Here’s What I Did Today:
Barbell Squat Norwegian 4×4
4 rounds:
Work Interval (4 min):
5 back squats @245 lb
Rest 10-15 sec
Repeat for 4 minutes
Target: 25-30 total reps
Recovery (3 min):
Easy rogue echo bike
30 sec hollow hold
30 sec side plank
What you get:
Proven cardiovascular training
Muscle hypertrophy
Core strength
56 minutes per week could save your life.
No biohacks. Just suffering and science.
Contra
npub14h…xjjzu
2026-02-09 20:00:51 UTC
Author Public Key
npub14hq5lgadtyy9dhvtszq46dnl0s0xwdddqr7e32rdqqhma8a4xhsspxjjzuSeen on
wss://relay.damus.ioPublished at
2026-02-09 20:00:51 UTCEvent JSON
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"content": "Heart disease is the leading cause of death in the world. \n\nYour heart is a muscle. U need to train it like one.\n\nThe fix? 28 minutes, twice a week.\nStart using the Norwegian 4×4 training style.\n\nHere’s What I Did Today: \n\nBarbell Squat Norwegian 4×4\n4 rounds:\nWork Interval (4 min):\n5 back squats @245 lb\nRest 10-15 sec\nRepeat for 4 minutes\nTarget: 25-30 total reps\n\nRecovery (3 min):\nEasy rogue echo bike\n30 sec hollow hold\n30 sec side plank \n\nWhat you get:\nProven cardiovascular training\nMuscle hypertrophy\nCore strength\n\n56 minutes per week could save your life.\n\nNo biohacks. Just suffering and science.\n",
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