Graghoul

28/08/2026

You need far less training volume to stimulate muscle growth than you probably think.
One of the easiest ways to make your training more efficient is to prioritise compound movements.
Compound exercises train multiple muscle groups simultaneously, meaning you can stimulate a large amount of muscle with relatively few exercises and sets.

Compound movements also develop coordination, stability, strength and movement efficiency — qualities that carry over into everyday life, sport and other physical activities.
Instead of spending an hour isolating individual muscles, you can build a highly effective workout around a handful of movements:
UPPER BODY
• Bench press
• Overhead press
• Pull-ups / chin-ups
• Rows
• Dips
LOWER BODY
• Squats
• Deadlifts
• Romanian deadlifts
• Lunges
• Bulgarian split squats
• Step-ups
The goal isn’t to do MORE.
It’s to get more stimulus from every set you perform.
Your minimum effective volume is surprisingly low — and that means 30-minute workouts absolutely can be enough to build and maintain muscle when you train intelligently.
hagalmind

26/08/2026

If you have ADHD, training might be doing more for your brain than you realise.

Strength training isn’t just about building muscle. Exercise can increase dopamine and norepinephrine activity, improve executive function, and help regulate mood and attention, all systems that can be challenging for people with ADHD and other forms of neurodivergence.

And there’s something about slow, controlled training that I think gets overlooked.

You have to actually be there for the rep. You can’t rush it. You have to control your breathing, your body and your attention at the same time.

That’s the part I like most.

You’re not just training your body to become stronger. You’re giving your brain a reason to slow down and focus.
hagalmind

18/08/2026

Training Album of the week- CITY OF EVIL - A7x. Comment your go-to early 2000’s metal album. Avenged Sevenfold

16/08/2026

There are certain things in nature that I feel an undeniable affinity towards.
I’m disappointed in myself whenever I choose the comfort of staying indoors
over chasing that feeling I get when I completely immerse myself
in whatever I’m naturally drawn towards.

It’s a simple example, but fundamentally,
this is what makes me feel most alive.

14/08/2026

Endure.

03/08/2026

Mondays are now dedicated to s**t posting my weekend adventures.
Ep.1 the waterfall for ants.
Comment if you think I should start a youtube channel and what i should put on it.

16/07/2026

Spur of the moment, mid week solo trips on the bike to the local river in bristol kept me sane more times than I can count. Living in cities isnt usually my first pick, but every time ive lived in a city weather it was Denmark, South Africa, the UK or Australia- I always made it my mission to find beautifully hidden spots close by where you can get the next best thing to being away from it all. This was one of my favourite finds.

12/07/2026

01/07/2026

Some real talk on my iphone 12. Its important that people understand that that everyone, even the “influencers” feel like 💩sometimes. How you approach that feeling is what sets those aside that stay consistent and bounce back and those that yo yo, staying stuck in the STOP-START-CYCLE. Comment HAGAL if you need the coaching system I have used for 5+ years to get my clients sustainable improving and staying ontop of their game no matter what.

30/06/2026

The proof is in the puddig. 🍰
Comment “hagal” if you’re interested in one on one online fitness coaching.
Life’s too short to be unhappy. hagalmind