Jonas Hallgren

AI Safety person currently working on multi-agent coordination problems.

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This is the quickest link i found on this but the 2nd exercise in the first category and doing them 8-12 reps for 3 sets with weighted cables so that you can progressive overload it.

https://e3rehab.com/rotator-cuff-exercises/

Essentially, if you're doing bench press, shoulder press or anything involving the shoulders or chest, the most likely way to injure your self is through not doing this in a stable way. The rotator cuffs are in short there to stabilize these sorts of movements and deal with torque. If you don't have strong rotator cuffs this will lead to shoulder injuries a lot more often which is one of the main ways you can fuck up your training. 

So for everyone who's concerned about the squats and deadlift thing with or without a belt you can look it up but the basic argument is that lower back injuries can be really hard to get rid off and it is often difficult to hold your core with right technique without it.

If you ever go over 80kg you can seriously permanently mess with your lower back by lifting wrong. It's just one of the main things that are obvious to avoid and a belt really helps you hold your core properly.

Here's the best link I can find:https://pmc.ncbi.nlm.nih.gov/articles/PMC9282110/#:~:text=[1%2C2] It is,spinal injuries during weightlifting training.

I can't help myself but to gym bro since it is LW.

(I've been doing lifting for 5 years now and can do more than 100kg in bench press for example, etc. so you know I've done it.)

The places to watch out for injuries in free weight is your wrists, rotator cuffs and lower back. 

  1. If you're doing squats or deadlifts, use a belt or you're stupid.
  2. If you start feeling your wrists when doing benchpress, shoulder press or similar compound movement, get wrist protection, it isn't that expensive and helps.
    1. Learn about the bone structure of the wrist and ensure that you're trying to hold the bar at the right angle with the hand. (this is a classic for wrist pain otherwise)
  3. Do rotator cuff exercises once a week

Finaly generally, start with higher reps and a bit lower weight , 8-12 is the recommended range (but you can do up to 20 as post says) and get used to the technique over time, when things start hurting you know you're doing it wrong and you should have someone tell you what you're doing wrong. 

Certain exercises such as skull crushers among others are more injury prone if you do it with dumbbells because you have more degrees of freedom.

There's also larger interrelated mind muscle connection if you do things with a barbell i believe? (The movement gets more coupled with lifting one interconnected source of weight rather than two independent ones?)

I for example activate my abs more with a barbell shoulder press than I do with dumbbells so it activates your body more usually. (same thing for bench press)

Based advice. 

I just wanted to add that 60-75 minutes is optimal for growth hormone release which determine recovery period as well as helping a bit with getting extra muscle mass. 

Final thing is to add creatine to your diet as it gives you a 30% increase in muscle mass gain as well as some other nice benefits. 

Also, the solution is obviously to friendship is optimal the system that humans and AI coordinate in. Create an opt-in secure system that allows more resources if you cooperate and you will be able to outperform those silly defectors.

When it comes to solutions I think that humans versus AI axis doesn't make sense for the systems that we're in, it is rather about desirable system properties such as participation, exploration and caring for the participants in the system. 

If we can foster a democratic, caring, open-ended decision making process where humans and AI can converge towards optimal solutions then I think our work is done. 

Human disempowerment is okay as long as it is replaced by a better and smarter system so whilst I think the solutions are pointing in the right direction, the main axis of validation should rather be around system properties and not power distribution. 

Good summary though, it is great that we finally have a great paper to point towards for these problems.

First and foremost, I totally agree with your point on this sort of thing being instrumentally useful, I'm still having issues seeing how to apply it to my real life. Here are two questions that arise for me:

I'm curious about two aspects of deliberate practice that seem interconnected:

  1. On OODA loops: I currently maintain yearly, quarterly, weekly, and daily review cycles where I plan and reflect on progress. However, I wonder if there are specific micro-skills you're pointing to beyond this - perhaps noticing subtle emotional tells when encountering uncomfortable topics, or developing finer-grained feedback mechanisms. How does this type of systematic review practice fit into your framework for deliberate practice? Are there particular refinements or additional elements you'd recommend? Is it noticing when I'm not doing OODA?
  2. On unlearning: While your post focuses extensively on learning practices, I'm interested in your thoughts on "unlearning" - the process of identifying and releasing ineffective patterns or beliefs. In my experience with meditation, there seems to be a distinction between intellectual understanding and emotional understanding, where sometimes what holds us back isn't insufficient practice but rather old patterns that need to be examined and released. How do you see the relationship between building new skills and creating space for new patterns through deliberate unlearning? One of the sayings I've heard said is that "meditation is the process of taking intellectual understanding and turning it into emotional understanding" which I find quite interesting.

I guess the entire "we need to build an AI internally" US narrative will also increase the likelyhood of Taiwan being invaded from China for data chips?

Good that we all have the situational awareness to not summon any bad memetics into the mindspace of people :D

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