Dr. Tubs

Dr. Tubs Hey, F**ker 👋🏼
Exercise, Wellness, and Humor

**Purely for entertainment and educational purposes. Not medical advice. Not accepting clients.

19/08/2026

Slow it down to make the most out of your reps!

The eccentric is the lengthening phase of the movement, like lowering the dumbbell during a bicep curl. Controlling this portion of the rep helps maintain control and tension through the movement instead of simply letting gravity take over.

The concentric is the shortening phase, like curling the weight back up. Here, the goal is generally to produce force with the intent to move the weight quickly while still maintaining good form and control.

Slower doesn’t automatically mean more muscle growth. You don’t need excessively slow reps… the goal is to control the eccentric rather than simply dropping the weight. A good rule of thumb is about 2–3 seconds on the eccentric.

Focus on a controlled eccentric, a strong concentric with intent, and using your full available range of motion.

Quality reps > rushing through the set.

Disclaimer: Always consult a healthcare professional before starting any new exercise or health regimen, as the information provided here is for educational and entertainment purposes only, is not medical advice, and may not be suitable for everyone.

18/08/2026

Fix your Butt Wink - Part 2

If your pelvis tucks underneath you at the bottom of your squat, the solution depends on why it’s happening. There isn’t one correction that works for everyone.

Here are 3 things to look at:

Ankle mobility: Limited ankle dorsiflexion can change your squat mechanics and contribute to compensatory movement elsewhere. Elevating your heels reduces the amount of ankle dorsiflexion required and may improve your squat position.

Balance & motor control: If holding onto a stable object allows you to squat deeper while maintaining better control of your pelvis and spine, balance or motor control may be contributing. Reducing the load and developing control through the available range may help.

Hip mobility & anatomy: Everyone’s hip structure and available range of motion are different. Changing your stance width and toe angle changes the demands at the hip. For some people, a slightly wider stance with the toes turned out allows a deeper, more comfortable squat with less pelvic compensation.

The goal isn’t to make everyone squat exactly the same.

The goal is to find a squat position that works with your individual mobility, control, and anatomy.

Disclaimer: Always consult a healthcare professional before starting any new exercise or health regimen, as the information provided here is for educational and entertainment purposes only, is not medical advice, and may not be suitable for everyone.

16/08/2026

What’s a Butt Wink - Part 1

A “butt wink” happens at the bottom of a squat when your pelvis starts to tuck underneath you, usually bringing your lumbar spine into more flexion and causing you to lose that low-back arch.

A small amount of pelvic movement isn’t automatically bad. But a large butt wink (especially under heavier loads) can increase stress on the structures of the low back, which is why it’s worth figuring out what’s causing it.

So why does your bottom lose control? 👀 Come back for Part 2 to find out!

Disclaimer: Always consult a healthcare professional before starting any new exercise or health regimen, as the information provided here is for educational and entertainment purposes only, is not medical advice, and may not be suitable for everyone.

16/07/2026

Otto’s Kafé is peak Swedish countryside summer ☀️

02/07/2026

Pool day ☀️

01/07/2026

If Komodo isn’t on your bucket list yet, it should be 🇮🇩

Passport wasn’t the only thing getting filled… 😇🗺️
30/06/2026

Passport wasn’t the only thing getting filled… 😇🗺️

26/05/2026

Thick thighs save lives ❤️

24/05/2026

Train with the right range for your goals! 💪

If you’re not tracking your reps or training in a specific rep range, you are leaving gains on the table!

Here’s what you need to know:

REP RANGES EXIST FOR A REASON

Every rep range trains your body differently:

💪 1–5 Reps → Strength & Power
Heavy weight, low reps. You’re training your nervous system to produce maximum force. This is for getting stronger, not necessarily bigger.

📐 6–12 Reps → Hypertrophy (Muscle Size)
This is the muscle building zone. The balance of tension and metabolic stress here is what breaks down muscle tissue and forces it to grow back bigger.

🔁 12–20+ Reps → Muscular Endurance
Lighter weight, more reps. Builds your muscle’s ability to sustain effort over time. Great for conditioning and work capacity.

NOW HERE’S WHERE MOST PEOPLE GO WRONG

Once you pick your range, you need to pick the RIGHT weight for that range.

Let’s say you’re training in the 6–8 rep range for hypertrophy:

❌ You can only get 4–5 reps → Weight is TOO HEAVY. Drop it down.

✅ You hit 7 and barely grind out 8 → PERFECT. That’s exactly where you want to be.

📈 You hit 8 and could’ve done 9 or 10 → Weight is TOO LIGHT. Add more.

The goal is to finish your last rep feeling like you genuinely had nothing left. That’s where the growth happens.

And once that weight starts feeling easy within your range? You add more weight and start the process over. That’s called progressive overload… and it’s the foundation of every result you’ll ever see in the gym.

Stop guessing. Start tracking. The people making the most progress aren’t just working hard, they’re working smart!

Disclaimer: Always consult a healthcare professional before starting any new exercise or health regimen, as the information provided here is for educational and entertainment purposes only, is not medical advice, and may not be suitable for everyone.

26/04/2026

I love this version of the trend! Thank you 🙏

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