Silicon Valley Nutrition and Performance

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Silicon Valley Nutrition and Performance SVNP is a results-based training community bringing our clients to optimal health and fitness

10/25/2026

Never boxed before? Start here. 🥊

Learn a skill, build your conditioning, and get into boxing with experienced coaches who walk you through it.

Our group classes bring together technique, bag work, and conditioning to challenge your endurance, coordination, and focus. You’ll get coaching throughout, with time to practice and improve each round.

No experience needed. Come train with us.

📍 SVNP | Santa Clara

10/19/2026

16 MUSCLES. 1 BARBELL. ONE POWERFUL MOVEMENT.

Think the deadlift is just a back exercise? Think again.

The deadlift recruits muscles throughout the entire body to generate force, stabilize the spine, and control the movement.

🔬 Here are 16 muscles involved in the deadlift, broken down by their primary roles:

1. HIP EXTENSORS & STABILIZERS (5 Muscles)
• Gluteus Maximus
• Gluteus Medius
• Biceps Femoris
• Semitendinosus
• Semimembranosus

2. QUADRICEPS (4 Muscles)
• Re**us Femoris
• Vastus Lateralis
• Vastus Medialis
• Vastus Intermedius

3. SPINAL STABILIZERS (2 Muscles)
• Erector Spinae
• Multifidus

4. UPPER-BODY STABILIZERS (3 Muscles)
• Latissimus Dorsi
• Trapezius
• Rhomboids

5. CORE STABILIZERS (2 Muscles)
• Re**us Abdominis
• External Obliques

The science? These 16 muscles contribute to force production, joint stability, and muscular coordination throughout the lift.

One movement. Five muscular groups. Sixteen muscles working together.

Train smarter. Lift stronger. Understand the science.

10/17/2026

🔬 THE SCIENCE OF THE DEADLIFT

Why is the deadlift such a valuable tool in strength training?

It trains multiple muscle groups to produce force together. Your legs and hips move the load while your trunk stabilizes your spine and your upper body controls the bar.

That combination makes it useful across several goals:

STRENGTH
Develop the ability to produce and control force against progressively heavier resistance.

AESTHETICS
Challenge the glutes, hamstrings, thighs, and back, contributing to muscle development within a balanced program.

FUNCTION
Build capacity to lift from the floor, coordinate your body under load, and handle physically demanding tasks.

ATHLETICISM
Train force production through the hips and legs. Research in beginners has shown improvements in explosive strength and jumping performance following structured deadlift training.

In this breakdown, Coach Vince and Coach Talhah both lift 405 lb. Their proportions, training backgrounds, and relative effort influence how each pull looks. A slower rep alone doesn’t mean worse technique.

The value comes from choosing the right variation, load, and progression for the person.

📍 Train with purpose. Build with science.
DM “STRENGTH” to learn about coaching with SVNP in Silicon Valley.

HOW TO BUILD MUSCLE: MUSCLE BUILDING 101 🧬🔥Want to build more muscle? Here’s what to focus on and what’s happening insid...
10/14/2026

HOW TO BUILD MUSCLE: MUSCLE BUILDING 101 🧬🔥

Want to build more muscle? Here’s what to focus on and what’s happening inside your body.

🏋️ CREATE THE STIMULUS
When your muscles work hard against resistance, they experience mechanical tension. This stimulates the processes that support growth. Choose movements you can control and make your working sets challenging.

📈 PROGRESS YOUR TRAINING
Over time, aim to perform more reps or lift more weight with good technique. Track your workouts so you can see whether you’re progressing.

🧬 UNDERSTAND THE PROCESS
Your body constantly breaks down and replaces muscle proteins. Producing new ones is called muscle protein synthesis.

Lifting increases this activity. Repeated training, supported by nutrition and recovery, can gradually increase the size of your muscle fibers.

🥩 SUPPLY THE PROTEIN
Protein provides the amino acids needed to build and repair muscle. Around 1.6 grams per kilogram of body weight daily is a useful starting target for many adults roughly 127 grams at 175 lb.

Your total daily intake matters more than perfectly timing a shake.

🌙 SUPPORT RECOVERY
Prioritize sleep, adequate food, and enough recovery between sessions to train well again. Keep your protein consistent on rest days, too.

🔁 REPEAT FOR WEEKS AND MONTHS
Soreness and a pump don’t tell you how much muscle you’ve built. Look for progress in your training and changes over time.

Train with purpose. Eat to support your goal. Recover. Keep showing up.

Save this guide, and follow SVNP for practical training and nutrition science from our Santa Clara coaching team.

10/12/2026

Strength coaches ranked squats #1 in an MLB survey. Here’s what most people miss. 🔥

There’s a lot happening beneath that barbell.

⚡ DEPTH CHANGES THE DEMAND.
One study found the glutes’ share of measured muscle activity more than doubled from partial to full squats during the ascent. More involvement—not automatically double the growth.

💥 DEEP DOESN’T MEAN DANGEROUS.
Deep squats aren’t inherently harmful to healthy knees. Appropriate loading, technique and gradual progression matter.

👀 YOUR HAMSTRINGS NEED MORE.
After 10 weeks of squat training, other thigh muscles grew—but hamstrings showed no significant growth.

🦴 YOUR BONES RESPOND, TOO.
Older women with low bone mass increased spine bone density 2.9% over eight months of supervised resistance and impact training.

⏳ THE BENEFITS GO BEYOND LEG DAY.
Regular strength training is linked to lower mortality risk. That’s an association, not a guarantee.

Now watch LX put progression into practice: 210 lb on April 3 to 225 lb on April 10. Same 3 sets of 5.

Coach Vince spotted and coached every rep, providing support throughout both sessions.

Watch the AI anatomy illustration and side view to follow the brace, lowering phase, full depth and drive upward.

Save this for leg day. Share it with your lifting partner.

Build your squat with expert support. Book a movement analysis with an SVNP coach.

Sources: Ebben 2005; Caterisano 2002; Hartmann 2013; Kubo 2019; Watson 2018; Momma 2022. (pubmed.ncbi.nlm.nih.gov, pubmed.ncbi.nlm.nih.gov, pubmed.ncbi.nlm.nih.gov, pubmed.ncbi.nlm.nih.gov, pubmed.ncbi.nlm.nih.gov, pubmed.ncbi.nlm.nih.gov)

SVNP

10/09/2026

335 lb on the bar. 37 lb down at his lowest weigh in. Brian came to build. 🔥

Raw training clips from Brian Bui’s journey with Silicon Valley Nutrition & Performance. A software engineer putting serious work into his strength and physique. ⚙️

📈 THE PROGRESSION
🔥 Deadlift: 185 lb to 335 lb
🔥 Back squat: 145 lb to 265 lb
🔥 Incline barbell press: 45 lb to 135 lb
🏆 Body weight: 227 lb to a lowest recorded 189.6 lb

🎯 THE TRAINING
Two coached sessions each week, structured solo workouts, and progressive overload. We refined his technique and increased the challenge as his ex*****on allowed.

🥗 THE NUTRITION
Kevin Rogers, RDN, guided his individualized calorie and macro targets, with a daily protein goal of 120 g and ongoing adjustments throughout the process.

⚡ THE CARDIO
Zone 2 sessions programmed for 45 minutes, three days per week, alongside his lifting.

📊 THE CONSISTENCY
Two years of progress. 81 recorded weigh ins. Holidays, travel, training breaks, and a weight trend that had its ups and downs.

37 pounds down. 150 pounds added to his deadlift. Brian put in the WORK. 🔥Meet Brian Bui, a Silicon Valley software engi...
10/09/2026

37 pounds down. 150 pounds added to his deadlift. Brian put in the WORK. 🔥

Meet Brian Bui, a Silicon Valley software engineer whose journey with SVNP shows what consistent training, individualized nutrition, and ongoing coaching can accomplish.

In July 2022, Brian started at 227 lb, with a baseline DEXA showing 40.7% body fat. Over the next two years, he reached a lowest logged weight of 189.6 lb while making serious progress in the gym. 🏆

📈 HIS STRENGTH PROGRESSION
▪️ Deadlift: 185 lb to 335 lb
▪️ Back squat: 145 lb to 265 lb
▪️ Barbell incline press: 45 lb to 135 lb

Here’s how we built his process:

🎯 TWO COACHED SESSIONS EACH WEEK
We worked on technique, appropriate loading, and ex*****on, giving Brian a foundation to keep progressing.

📝 STRUCTURED SOLO TRAINING
He had a plan for the days between coached sessions, with recorded workouts that helped us decide when to increase the challenge.

🥗 NUTRITION WITH KEVIN ROGERS, RDN
Individualized calorie and macro targets, a 120 g daily protein goal, meal guidance, and ongoing check-ins supported his training and weight-loss goals.

⚡ ZONE 2 CARDIO
His program included 45-minute sessions, three days per week, to build aerobic capacity and add energy expenditure alongside lifting.

📊 TRACKING AND ADJUSTMENTS
Across 81 logged weigh-ins, we followed the bigger trend. Holidays, travel, and planned diet breaks were part of the journey, and his progress included plenty of fluctuations.

Ever wondered what’s behind that “pot belly” or “b**r belly” look? 🍺🔬Part of the answer may be VAT: visceral adipose tis...
10/06/2026

Ever wondered what’s behind that “pot belly” or “b**r belly” look? 🍺🔬

Part of the answer may be VAT: visceral adipose tissue.

It’s fat stored deep inside your abdomen, around your organs. Belly size alone cannot tell you how much you have and you don’t have to drink b**r to accumulate it.

🧬 Why does VAT matter?
Excess VAT releases fatty acids and inflammatory signals. Much of its blood drains toward the liver through the portal vein, which can contribute to liver fat accumulation and impaired insulin signaling.

Your pancreas may produce more insulin to compensate. Blood sugar can remain normal initially, even as insulin resistance develops.

So how do you reduce it? 👇🏾

🔥 Create a sustainable calorie deficit.
Consistently consuming less energy than you expend helps reduce stored fat, including VAT. Build meals around protein and fiber-rich foods, and track your intake.

🚴🏾 Schedule your cardio.
Aerobic exercise can reduce VAT even without substantial weight loss. Build toward 150–300 minutes of moderate activity weekly. Brisk walking, cycling and swimming all count. Start with an amount you can consistently repeat.

🏋🏾 Keep lifting.
Resistance training helps preserve muscle during weight loss. During exercise, muscle contractions move glucose transporters called GLUT4 to the cell surface, helping working muscles absorb glucose through pathways that do not require insulin. Exercise can improve insulin sensitivity afterward, too.

🌙 Protect your sleep.
A small controlled study found that severe sleep restriction with unrestricted food access increased calorie intake and visceral fat.

📏 Monitor your progress.
Follow your waist, weight trend and strength. Waist measurements are useful, but they don’t directly measure VAT.

At SVNP, we turn these principles into scheduled training, clear nutrition targets and consistent check-ins.

Save this carousel and start building your plan. 📆

📍Santa Clara | Serving Silicon Valley
Book your free consultation through the link in our bio.

Frank’s journey with us has been a really cool one to watch.He started at 174.4 lbs and 25% body fat, and initially, the...
10/01/2026

Frank’s journey with us has been a really cool one to watch.

He started at 174.4 lbs and 25% body fat, and initially, the goal was pretty straightforward: get leaner while building a better overall physique.

And he did exactly that.

His DEXA scans eventually showed him at 20.2% body fat with 3.2 lbs of lean tissue added. From there, we kept pushing, and Frank eventually reached 149 lbs, his leanest weight of the entire process.

But getting as light as possible was never the end goal.

Once he got that lean, we started bringing food and carbohydrates back up, filling the muscles back out and letting him actually show off what he had built underneath. He came back up to around 155 lbs, but with a completely different look.

Bigger shoulders. Fuller arms. Smaller waist. Better V-taper. 💪

That’s probably our favorite part about this process. It wasn’t just “lose weight.” Every phase had a reason behind it.

And the best part is Frank absolutely bought into the process from day one.

Really proud of what he’s accomplished so far. And we’re definitely not done. 📈

10/01/2026

Inside Superhuman founder Rahul Vohra’s training with SVNP. 🎥

Raw footage of the reps, coaching, and adjustments behind his strength progress.

📍Silicon Valley Nutrition & Performance | Santa Clara
Ready to build your own process? Link in bio.

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Sunnyvale, CA

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Monday 9am - 5pm
Tuesday 9am - 5pm
Wednesday 9am - 5pm
Thursday 9am - 5pm
Friday 9am - 5pm
Saturday 9am - 5pm
Sunday 9am - 5pm

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+14086631564

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