The High Performance Journal

4 Minute Fridays: Stretching For Muscle Growth, Low Calorie Noodles & Can ChatGPT Create A Good Workout Program?

4 minute fridays May 12, 2023

4 Minute Fridays

By Dan Go

Today's issue is brought to you by We help high-achieving entrepreneurs get lean, boost energy & build confident-looking bodies in a way that supports their busy lifestyle.

The weather is getting warmer and that means one thing:

The pool is open at the Go household.

It's my first time owning a pool and it's something I've always wanted as a kid. Anytime I get in the water it calms me down & I would much rather swim than run.

This could have been a problem since my pool is short in length but I found a great workaround by attaching a bungee cable to my waist.

Check it out:


One of the best ways to live a longer life is to get some form of zone 2 cardio on a regular basis. Most people think this means they have to run or do something they don't like. This is false.

The best way to get your cardio is by doing something you enjoy. It removes the friction and makes the time go by a lot quicker.

That being said...


Here is your 4-Minute Friday:

1. Hardcore static stretching for muscle growth

A new compared the gains of strength training to those who did an intensive stretching protocol. They found that hardcore stretching may induce as much muscle growth as strength training.


The stretching protocol consisted of tool-assisted calf stretching for 1 hour per day at a 7-8 out of 10 pain intensity.

What should you take from this? To build the most muscle you want to have full range of motion. This is why we do dynamic stretching before a workout and why static stretching may be beneficial as a cooldown.

Also, while evidence may point to these stretches helping to build muscle this type of stretching is unrealistic. I'd rather lift a weight to get the same benefit.

2. Low-calorie noodle alternative

As a verified Asian man I love eating noodles. The only problem is that they are dense in calories and some of them contain gluten, which I'm a bit sensitive to.

Thankfully, I found an alternative in Shirataki noodles.

Shirataki noodles are long, white noodles that consist of a type of starch known as glucomannan. The body does not digest this starch, making shirataki noodles very low in calories and carbohydrates.

They consist of water and starch from the roots of the konjac plant, which is a type of yam.

Possible benefits of eating Shirataki Noodles are: · Used as a substitute for those who suffer from food sensitivities · Reducing markers of and metabolic syndrome · Lowering cholesterol · Increasing fiber intake

Here's a brand I recommend to try out:  

3. Can ChatGPT create a workout good workout program?

Acclaimed evidence-based fitness expert Menno Henselmans did a YouTube video where he set out to find if ChatGPT can create a solid workout program.

With all of this talk about AI, this was of special interest to me.

I'll link the video below but the TLDR of it is that, for now, Chat CPT sucks at creating workout programs.

My take on this is that AI is still very early in its stages of development. There is definitely time for it to get better at creating better workout programs.

On the other hand, I know that workouts are highly subjective regardless of what the research says. What works for one person may not work for another based on their needs, preferences, and what their bodies respond to.

Workout programs aside, what really gets results is expert coaching & accountability. There are a million different workout programs on the planet and information is abundant. What enables success is not information but implementation and accountability.

Those are my 2 cents for now. I'm sure it could change in the future.

Here's the video Menno created:

Client of the week - Dr. Kreg Boyton, Dentist

Kreg is a dentist who was struggling with workout inconsistency and late-night meals. He wanted to lose weight in a way that was sustainable for his lifestyle.

In 12 weeks we dropped 21 lbs, built muscle, and got his body lean while increasing energy.

We focused on strength training, putting his meals on a schedule of eating, increasing protein intake, and creating a sustainable diet plan so he could go out to eat.

When you get the right client, the right coach, and the right plan together good things happen.

Are you an entrepreneur who wants results like this? ‚Äč

One Quote to Finish Your Week Strong

What we face may look insurmountable.
But I learned something from all those years of training and competing. I learned something from all those sets and reps when I didn't think I could lift another ounce of weight.
What I learned is that we are always stronger than we know.
- Arnold Schwarzenegger

There is no problem on Earth that has not been solved by someone who's less intelligent as you. Put your mind onto anything and you'll be able to find the solution to anything that ails you.

- Dan


Whenever you’re ready, there are 2 ways I can help you:

1. Are you an entrepreneur who wants to get lean, boost energy, and get in your best shape in 2023?

2. If you’re still looking to get lean, I’d recommend starting with an affordable course:

Transform your body with the Lean Body 90 system. This comprehensive course will teach you the system I use to get my clients lean & energetic in 90 days in only 90 minutes a week.  

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