Powerbuilding Digital Newsletter #111

Fitness / Motivation / Technology & A.I / Crypto

Welcome to Edition 111 of the Powerbuilding Digital Newsletter

Your weekly guide for strength, innovation, and mindset. Whether you’re advancing your fitness, exploring the latest tech, or learning about developments in finance and crypto, this space is designed to keep you informed, inspired, and focused.

In true Powerbuilding style, we break it down into four key areas—each helping you stay ahead and build with intention:

Fitness Insights & Strategies

Explore practical approaches and strategies to improve training efficiency, enhance performance, and maintain long-term progress.

Motivation & Mindset

A strong mindset drives consistent results. Here we cover techniques to maintain clarity, resilience, and focus, helping you overcome challenges and stay committed to your goals.

AI & Technology Updates

AI and technology continue to evolve rapidly. This section highlights the most impactful innovations and trends across industries, keeping you aware of tools and breakthroughs shaping the modern world.

Crypto & Blockchain Use Cases

Beyond price speculation, this section focuses on real-world blockchain and crypto applications. Discover projects, tools, and platforms that are reshaping industries and creating practical solutions.

Edition 111 is a reminder: consistent effort and staying informed are key to progress. Keep learning, stay disciplined, and continue building momentum. Let’s dive in!

Fitness

The Role of Tempo Training in Building Bigger, Stronger Muscles

When it comes to strength training, most lifters think about weight, sets, and reps. But there’s another variable that can make or break your progress: tempo.

Tempo training—the art of controlling the speed of each phase of a lift—can transform how your muscles grow and how strong you become. If you’ve been stuck in a plateau or just rushing your reps, learning tempo might be the missing link.What Is Tempo Training?

Tempo training refers to the speed and duration of each phase of a repetition: lowering the weight, pausing, lifting, and resetting. Instead of letting momentum do the work, you deliberately control the entire rep.

Why Rep Speed Matters for Growth and Strength

Muscles don’t just respond to weight—they respond to tension over time. If you speed through reps, you reduce stimulus. By manipulating tempo, you:

Increase time under tension (critical for hypertrophy)
Build stability and control
Expose weak points in your lifts

Breaking Down Tempo Notation (e.g., 3-1-1-0)

Tempo is often written in four numbers:

First number = Eccentric (lowering phase)
Second = Pause at the bottom
Third = Concentric (lifting phase)
Fourth = Pause at the top

Example: 3-1-1-0 Bench Press

3 sec lowering the bar
1 sec pause on chest
1 sec press up
0 sec rest at lockout

The Science of Time Under Tension (TUT)

Research in Journal of Physiology shows that muscles grow best when exposed to 30–70 seconds of tension per set. Slowing down reps with tempo training ensures you stay in this growth window.

Benefits of Tempo Training

Maximized Hypertrophy

Slow eccentrics create greater muscle fiber damage → stronger growth stimulus.

Better Technique and Control

Tempo forces you to stay strict, improving motor patterns and eliminating “cheating.”

Injury Prevention

Controlling the eccentric protects joints and connective tissue.

Strength Gains Through Pauses

Pauses eliminate momentum and build explosive power from dead stops (e.g., pause squats, deadlifts).

Common Tempos Used in Training

2-0-2-0 → Controlled, balanced hypertrophy work
3-1-1-0 → Growth + stability, popular in bodybuilding
4-0-1-0 → Long eccentrics for hypertrophy focus
1-0-1-0 → Powerlifting/strength speed reps

Tempo Training for Hypertrophy vs. Strength

Hypertrophy: Slower eccentrics (3–5 sec), minimal pauses
Strength: Explosive concentrics, paused reps for sticking points
Endurance/Control: Long holds, slow reps

Sample Tempo Prescriptions for Key Lifts

Squat

Hypertrophy: 4-1-1-0
Strength: 2-2-1-0 (pause squats)

Bench Press

Hypertrophy: 3-1-2-0
Strength: 2-3-1-0 (long pause at chest)

Deadlift

Hypertrophy: 4-0-2-0 (slow lower)
Strength: 2-1-1-0 (pause below knees)

Pull-Ups

Hypertrophy: 3-1-2-1
Strength: Weighted 2-1-1-0

How to Incorporate Tempo Into Your Program

Start with 1–2 tempo lifts per session
Don’t overload—tempo work is taxing
Use lighter weights than usual (60–75% of 1RM)

The Role of Eccentric vs. Concentric Phases

The eccentric (lowering) phase creates more muscle damage, while the concentric builds explosive force. Tempo allows you to emphasize both deliberately.

Advanced Techniques: Paused Reps, Slow Eccentrics, and Iso-Holds

Paused reps: Eliminate momentum and build strength off the chest or out of the hole
Slow eccentrics: Increase hypertrophy stimulus
Iso-holds: Reinforce weak sticking points

How to Avoid Overuse or Burnout With Tempo Work

Rotate tempos weekly to avoid over-fatigue
Use tempo blocks (4–6 weeks)
Don’t tempo every lift in every session—focus on weak points

Sample 4-Week Tempo Training Plan

Week 1–2: Hypertrophy focus (3-1-2-0)
Week 3: Strength focus (2-2-1-0 pause work)
Week 4: Deload with lighter 2-0-2-0 tempos

Common Mistakes When Using Tempo Training

Going too heavy → ruins control
Rushing concentric when hypertrophy is the goal
Using tempo on every exercise (leads to burnout)

Long-Term Benefits for Lifters at All Levels

Beginners: Learn form and control
Intermediates: Break plateaus, add growth
Advanced: Refine weak points and increase discipline

Slow Down to Grow Faster

Tempo training proves that sometimes slowing down is the fastest way to grow. By controlling rep speed, you build muscle more effectively, improve technique, and gain strength where it matters most.

Don’t just chase numbers—control the rep, own the movement, and build muscle that’s as disciplined as it is strong.

Sources

National Strength and Conditioning Association (NSCA) Guidelines on Tempo Training

Journal of Physiology – Time Under Tension and Muscle Growth

Schoenfeld, B. J. – Science and Development of Muscle Hypertrophy

Motivation

The Psychology of Endurance: Why Some People Never Quit

Some people stop when they’re tired. Others stop only when they’re done. The difference isn’t just physical—it’s psychological. Endurance isn’t about muscles alone; it’s about the mental wiring that keeps you moving when your body and circumstances tell you to quit.

From marathon runners to entrepreneurs, soldiers to parents, endurance is what separates those who give up from those who push through and win the long game.

What Is Endurance Beyond Physical Stamina?

Endurance isn’t only about running for miles or lifting heavy for reps. True endurance is the ability to tolerate discomfort, delay gratification, and keep progressing under pressure.

It’s a blend of mental toughness, emotional regulation, and physiological resilience.

The Science of Grit and Resilience

Psychologist Angela Duckworth defines grit as “passion and perseverance for long-term goals.” Research shows grit often predicts success better than IQ or raw talent.

Resilience, meanwhile, is the ability to recover from setbacks. Together, grit and resilience form the backbone of psychological endurance.

Mental Traits of People Who Never Quit

Grit

The ability to stay committed for years—even when motivation fades.

Growth Mindset

Belief that abilities can be developed through effort, not fixed traits. (Carol Dweck, Stanford University)

Emotional Regulation

Managing stress, fear, and frustration so they don’t derail performance.

Purpose and Meaning

Those who endure hardest challenges almost always tie their effort to a deeper “why.”

The Role of Motivation vs. Discipline

Motivation fades. Discipline endures. People who never quit rely less on fleeting motivation and more on systems, habits, and commitment.

Psychological Strategies That Fuel Endurance

Visualization

Mentally rehearsing success increases persistence in high-pressure environments.

Self-Talk

Phrases like “one more rep” or “keep moving” reinforce resilience and regulate stress.

Goal Chunking

Breaking big challenges into smaller, immediate goals prevents overwhelm.

Flow State

Immersing in the present moment reduces perception of pain and effort.

How Pain and Struggle Become Mental Training Grounds

Exposure to discomfort strengthens resilience. Just as lifting weights strengthens muscles, enduring hardship trains the nervous system to tolerate more.

This is why controlled suffering—training, cold exposure, fasting—is used to build mental toughness.

The Importance of Purpose: The “Why” That Keeps You Going

When goals are tied to meaning, endurance skyrockets. Viktor Frankl, Holocaust survivor and author of Man’s Search for Meaning, wrote: “He who has a why to live can bear almost any how.”

Neuroscience of Endurance: Brain and Hormone Responses

The anterior cingulate cortex helps manage pain perception.
Endorphins and dopamine release reduce pain and reward persistence.
Stress hormones like cortisol can fuel short bursts of effort, but long-term endurance requires balance.

Lessons From Elite Athletes and Military Training

Navy SEALs train “40% rule”: when you think you’re done, you’re only 40% finished.
Ultra-marathoners use mental chunking strategies to handle extreme distance.
Powerlifters train through grind reps, teaching the brain not to fear strain.

Everyday Examples of Endurance in Action

Parents working multiple jobs to provide for their families
Students pushing through years of study for a dream career
Survivors of illness enduring long treatments with hope intact

The Fine Line Between Endurance and Burnout

Endurance is strength, but without recovery it becomes self-destruction. Knowing when to push and when to pause is part of long-term resilience.

How to Train Your Own Endurance Mindset

Expose yourself to controlled discomfort (training, cold showers, fasting)
Build small daily disciplines—stacking resilience over time
Reflect on your “why” regularly
Practice mindfulness to strengthen emotional regulation

Common Mistakes That Kill Mental Stamina

Chasing motivation instead of building habits
Ignoring rest and recovery
Comparing your journey to others
Losing sight of the bigger purpose

Long-Term Benefits of Developing Endurance Psychology

Resilience against life’s setbacks
Greater career and athletic success
Improved confidence and self-trust
Ability to thrive under pressure

Building a Mind That Doesn’t Break

Endurance isn’t about being fearless—it’s about showing up despite fear. It’s not about never getting tired—it’s about refusing to stop when you are.

The psychology of endurance proves that the strongest people aren’t the ones who avoid hardship—they’re the ones who embrace it, reframe it, and keep moving forward.

When everything in you says quit, endurance says: not yet.

Sources

Duckworth, A. – Grit: The Power of Passion and Perseverance
Dweck, C. – Mindset: The New Psychology of Success
Frankl, V. – Man’s Search for Meaning
Journal of Applied Sport Psychology – Studies on Self-Talk and Endurance
Harvard Health – Neuroscience of Pain and Persistence

Technology & A.I

Microsoft Expands AI Data Center Footprint in Wisconsin with $4B Commitment

Microsoft will invest $4 billion to build a second data center in Wisconsin, company president and vice chair Brad Smith announced Thursday. The new site will follow the company’s first Wisconsin facility in Mount Pleasant, which is slated to open in early 2026 after a $3.3 billion build-out.

Powering AI with Massive GPU Deployment

The Mount Pleasant center will house hundreds of thousands of Nvidia Blackwell GB200 GPUs, designed for high-performance AI model training and inference. According to Smith, the center will deliver 10 times the performance of the world’s fastest supercomputer today, enabling unprecedented AI workloads.

Energy and Infrastructure Commitments

Microsoft pledged to offset fossil fuel energy consumption by matching with carbon-free energy contributions to the grid. A 250-megawatt solar farm under construction in Wisconsin will supply part of the required power. Combined, the two facilities may consume over 900 megawatts.

Water usage is estimated at 2.8 million gallons annually, far below the 7 million gallons per day once permitted for Foxconn, which previously planned to use the land for manufacturing.

Timeline and Scale

First data center: online in 2026.
Second data center: operational in 2027 or later, with a build of similar scale.
Together, the two sites will establish Wisconsin as home to the largest concentration of GPUs under one roof, according to Governor Tony Evers.

Global AI Infrastructure Race

The Wisconsin projects are part of Microsoft’s wider push to expand AI infrastructure:

$15.5 billion allocated in the U.K. through 2028.
Up to $19.4 billion committed in a five-year deal with Amsterdam’s Nebius Group for rented AI data center capacity.

With AI demand accelerating — including over 700 million users of OpenAI’s ChatGPT hosted on Azure and widespread AI adoption from firms like Adobe and Salesforce — Microsoft’s latest expansion signals the scale of resources required to meet next-generation computing needs.

Meta Expands Smart Glasses Lineup with New Ray-Ban and Oakley Models, Adds Horizon TV for VR

Meta is broadening its wearable lineup with new smart glasses and a VR content service, underscoring its push to integrate AI and augmented features into everyday devices.

Ray-Ban Meta Display Glasses

The new Ray-Ban Meta Display glasses serve as a bridge between the audio-only Ray-Ban models and the experimental Orion AR glasses revealed in 2023. Equipped with the Meta Neural Band, an EMG wristband that enables gesture control, the Display glasses allow users to:

Watch videos through a high-resolution display.
View and respond to text messages.
Toggle visuals that disappear when inactive, ensuring an unobstructed view.

Meta CEO Mark Zuckerberg called them the “first AI glasses with a high-resolution display and fully weighted Meta Neural Band.” The glasses go on sale in the U.S. on Sept. 30.

Oakley Meta Vanguard Glasses

Aimed at athletes, the new Oakley Meta Vanguard glasses launch on Oct. 21 at $499, priced $100 above the Oakley Meta HSTN released in June. Features include:

Wraparound design for high-intensity sports.
A frame button for photo and video capture while wearing helmets.
3K video recording, up to 9 hours of battery life, and louder speakers.
Integration with Garmin fitness watches to sync heart-rate and other performance stats via Meta AI.

Ray-Ban Meta Gen 2

Meta also rolled out the Ray-Ban Meta (Gen 2) glasses, available now for $379. The updated model features:

8-hour battery life, double the previous version.
3K Ultra HD video capture with an upgraded camera.

Horizon TV for Quest Headsets

In addition to hardware, Meta introduced Horizon TV, a content platform for Quest VR headsets. The service will feature shows, sporting events, and movies in partnership with Disney, Universal Pictures, and other media providers.

Long-Term Partnership with EssilorLuxottica

Meta has co-developed its Ray-Ban smart glasses with EssilorLuxottica since 2019 and renewed its agreement in 2023 to continue the collaboration.

Groq Raises $750M, Hits $6.9B Valuation as It Pushes Nvidia Alternatives

AI chip startup Groq confirmed on Wednesday that it has raised $750 million in a new funding round, valuing the company at $6.9 billion post-money.

Doubling Valuation in a Year

The raise exceeded earlier reports of $600 million at a $6 billion valuation. Groq’s last round in August 2024 brought in $640 million at a $2.8 billion valuation, meaning the company’s worth has more than doubled in just over a year. To date, Groq has secured over $3 billion in funding, according to PitchBook.

Groq’s Alternative to GPUs

Groq markets itself as a challenger to Nvidia’s dominance in AI hardware. Unlike GPUs, Groq’s processors are called LPUs (language processing units), designed specifically as inference engines to run AI models faster and more efficiently.

The company offers its technology through:

Cloud services running open versions of models from Meta, DeepSeek, Qwen, Mistral, Google, and OpenAI.
On-premises clusters, with racks of Groq hardware/software nodes designed for enterprise use.

Groq claims its systems deliver equal or better performance than competitors at a significantly lower cost.

Backed by Industry Heavyweights

The new funding was led by Disruptive, with participation from BlackRock, Neuberger Berman, Deutsche Telekom Capital Partners, and others. Returning investors include Samsung, Cisco, D1, and Altimeter.

Leadership and Pedigree

Groq founder Jonathan Ross previously worked at Google, where he helped design the Tensor Processing Unit (TPU) announced in 2016. Those chips still underpin Google Cloud’s AI services today.

Crypto

Bio Protocol Raises $6.9M to Accelerate AI-Native Science With Crypto

Bio Protocol, a decentralized science (DeSci) platform, announced it has secured $6.9 million in funding from investors including Maelstrom Fund and Animoca Brands. The raise reflects growing momentum behind decentralized approaches to drug discovery that merge AI, blockchain, and community-driven funding models.

Backing From Industry Leaders

Maelstrom founder Arthur Hayes described Bio Protocol as a potential “category-defining launchpad” for research, noting that it creates opportunities shaped by community interests rather than solely academic institutions.

Investor Simon Dedic, founder of Moonrock Capital, echoed the sentiment, saying the project could help repair systemic flaws in academic science, where misaligned incentives often slow progress.

How Bio Protocol Works

The platform is designed to compress the drug discovery pipeline by leveraging:

AI-powered BioAgents – decentralized AI systems that generate hypotheses, link to onchain wallets, and direct community capital into experiments.
Onchain recordkeeping – every step of research is logged immutably, ensuring transparent credit for contributors.
Crypto-native incentives – tokenized IP, staking systems, and loyalty rewards to align investors, researchers, and communities.

This model eliminates the need to wait years for traditional grants or pharmaceutical partnerships, instead unlocking faster, community-driven experimentation.

The Bigger Picture

Bio Protocol positions itself as part of the broader DeSci movement, which seeks to reduce reliance on universities, governments, and large pharmaceutical companies while making research more open and accessible.

With AI and blockchain at its core, Bio Protocol aims to speed up discovery cycles and align incentives across stakeholders — potentially reshaping how science is conducted and funded in the digital era.

SEC Approves Grayscale’s First Multi-Asset Crypto ETP

The U.S. Securities and Exchange Commission (SEC) has approved Grayscale’s Digital Large Cap Fund (GLDC), the first multi-asset cryptocurrency exchange-traded product (ETP) to be listed in the United States.

The fund will provide exposure to five of the largest digital assets by market capitalization: Bitcoin (BTC), Ether (ETH), XRP, Solana (SOL), and Cardano (ADA).

Why It Matters

Investor Access: The product allows traditional investors to gain diversified crypto exposure through regulated markets, without the need to buy or custody tokens directly.
Regulatory Milestone: The approval comes under the SEC’s new generic listing standards, designed to streamline the approval process for spot crypto ETFs and ETPs across exchanges such as Nasdaq, NYSE Arca, and Cboe BZX.
Market Context: The decision coincides with growing speculation of an upcoming altcoin season. Coinbase analysts recently projected that September could mark a shift toward altcoins outperforming Bitcoin.

Grayscale’s Position

Grayscale CEO Peter Mintzberg confirmed the approval on X, saying the team is working to bring the product to market “expeditiously.” He credited the SEC Crypto Task Force, established in January under acting SEC Chair Mark Uyeda and Commissioner Hester Peirce, for providing the regulatory clarity needed to advance the launch.

Industry Shift

The approval underscores a notable pivot by the SEC from its prior enforcement-heavy stance under former Chair Gary Gensler, whose tenure included lawsuits against Ripple, Terraform Labs, Binance, Coinbase, and Kraken. Those cases cost the industry billions in legal fees and slowed institutional adoption.

With GLDC’s approval, U.S. investors now have access to a regulated vehicle that blends Bitcoin, Ethereum, and leading altcoins in a single product—potentially setting the stage for wider multi-asset crypto offerings.

Brera Holdings Rebrands as Solmate, Raises $300M for Solana Treasury Push

Brera Holdings, a Nasdaq-listed sports ownership group, announced it is rebranding as Solmate following a $300 million oversubscribed PIPE (private investment in public equity). The new focus will be on building a Solana-based digital asset treasury (DAT) and blockchain infrastructure business.

Key Details

Backers: The raise was supported by Pulsar Group (UAE), ARK Invest, RockawayX, and the Solana Foundation.
Leadership: Marco Santori, former Kraken chief legal officer and Pantera Capital partner, will serve as CEO. The board will include economist Arthur Laffer, RockawayX CEO Viktor Fischer, and two Solana Foundation representatives.
Operations: Solmate will accumulate and stake Solana (SOL), while also running validator infrastructure with bare-metal servers in Abu Dhabi. The company is preparing a dual listing in the UAE alongside its Nasdaq presence.

Growing Solana Treasury Momentum

Institutional Solana holdings now total 15.83 million SOL (~2.75% of supply) across 16 tracked entities. Of that, 9.35 million SOL is staked, yielding an average 7.7%.

Recent moves include:

Galaxy Digital purchasing 6.5 million SOL (~$1.55 billion) in just five days.
Helius Medical Technologies announcing a $500 million private placement to build a Solana treasury, backed by Pantera Capital and Summer Capital.

Market Context

SOL is trading around $249, up 38.7% over the past month and nearly 10% on the week, though still about 15% below its January 2025 all-time high of $293.31 (CoinGecko).

CEO Marco Santori said Solmate stakeholders have “long-term conviction in the Solana ecosystem” and plan to continue accumulating SOL through all market cycles.

Vitalik Buterin Defends Ethereum’s Staking Exit Queue Amid Record Delays

Ethereum co-founder Vitalik Buterin has addressed growing concerns over the network’s staking exit queue, which has now stretched to more than six weeks.

In a Sept. 18 post on X, Buterin argued the queue is not a flaw but a deliberate safeguard designed to maintain Ethereum’s reliability. He likened staking to a form of military service, noting that validators must commit to securing the network rather than abandoning their role on demand.

“An army cannot hold together if any percent of it can suddenly leave at any time,” Buterin wrote.

Design Trade-Offs

Buterin acknowledged that Ethereum’s current queue design is “not optimal,” but stressed that reducing exit times without caution could weaken trust in the chain — particularly for nodes that go offline for extended periods.

His comments echoed EigenLayer founder Sreeram Kannan, who described Ethereum’s prolonged exit periods as a “conservative parameter” essential for security. Kannan explained that long queues protect against coordinated validator exits, giving time to detect and penalize malicious activity such as double-signing before validators can withdraw.

Why the Exit Queue Exists

Small exits → Validators can leave almost instantly.
Mass exits → The queue builds, sometimes stretching to months, to prevent destabilization.
Buffer period → Allows inactive nodes to reconnect and verify the correct fork, reducing risks of competing chain claims.

Record Backlog

Ethereum’s exit queue has reached historic levels:

2.48 million ETH (~$11.3 billion) currently awaiting withdrawal.
Estimated wait time: 43 days (Ethereum Validators Queue).

Kannan cautioned that making unstaking “instantaneous” would expose Ethereum to systemic risks. Instead, the current mechanism ensures accountability and protects against worst-case attack scenarios.