Train to real muscular failure to provide sufficient stress for the body to adapt and change, as it naturally resists status quo. Ensure adequate recovery after each intense session.
Commit just 45 minutes, twice a week, to high-intensity exercise alongside a good diet, as this is sufficient to change your life and time is not a valid excuse.
Adopt low-volume, high-intensity workouts with maximal focus, perfect form, and directed muscle engagement, pushing to muscular failure, for optimal results.
For most people, limit resistance training to no more than three, and in some cases, only two days per week, to achieve the best muscle building and strength results.
Mentally frame your hardships and negative emotions as fuel to drive your life and goals, transforming them into powerful motivation for achievement.
Be practical in choosing which dreams to pursue by recognizing and leveraging your natural strengths, and be prepared to pivot when an endeavor is no longer serving you.
Methodically document every workout, including sets, reps, and how you felt, to track progress, analyze effectiveness, and make informed adjustments over time.
Continuously challenge your body with progressive overload, even in small increments like half a pound or one extra rep, to force adaptation and stimulate growth.
Implement a sawtooth training cycle by pushing hard for five to six weeks, then backing off with two weeks of submaximal intensity or active recovery, to prevent plateaus and enhance long-term progress.
During deload periods, perform light workouts focused on blood flow, nowhere near failure, or take a full week off a couple of times a year to allow your body to rest and rebuild effectively.
As a beginner, strictly prioritize learning and mastering correct exercise form and understanding muscle mechanics before attempting to train to muscular failure.
Maintain strict form throughout a set, overriding the brain’s natural tendency to recruit other muscles or alter movement to make it easier, until true muscular failure is reached.
Utilize weight training primarily for building and maintaining muscle, and incorporate cardio exercise specifically for burning extra calories, to optimize recovery and body composition.
Perform high-intensity interval training (HIIT) sprints on an air bike for six minutes (e.g., three 20-second all-out sprints with one-minute recovery) to achieve similar cardiovascular benefits as 45 minutes of steady-state cardio.
Develop a strong mind-muscle connection to effectively target and destroy the muscle during a set; if a set doesn’t feel fully effective, perform an additional set.
Understand that natural athletes require significantly more recovery time than those using anabolics, so adjust your training frequency and intensity accordingly.
Do not be fooled by the ‘pump’ as an indicator of muscle growth, as it is a temporary blood flow increase that does not necessarily stimulate hypertrophy; focus on overload instead.
For specific health goals like reversing pre-diabetes and fatty liver, consider a very low-carb diet for a short period, combined with consistent training, to normalize blood sugar and liver function.
Cultivate independent thinking in your training by researching various methods, experimenting to see what works for your body, and being willing to discard what doesn’t.
Transmute anger and negative emotions into ‘fuck you motivation’ to fuel intense effort and achieve goals, then release them after the effort.
Prepare for workouts by reviewing previous training, setting specific targets, and visualizing the entire session to enhance focus and performance.
Iron your clothes before a workout, as studies suggest this simple act can lower cortisol levels by about 40%, contributing to mental preparation.
Consider an eating pattern of two meals a day within a 12-hour window, focusing on higher protein and fats with fewer carbs, and incorporating intermittent fasting for health benefits.
Practice yoga and specific breathing techniques to become more conscious of your breath, as it can significantly shift your state and improve overall body awareness.
Actively explore your mind and address unresolved traumas, as they can contribute to physical disease, and changing your perspective can significantly improve overall health.
Under professional guidance and with proper vetting, psychedelics can offer a profound shift in perspective, revealing interconnectedness and altering one’s view of reality (use with caution).
Prioritize regular, gradual exposure to sunlight for overall health benefits, being mindful to avoid sunburn by limiting exposure or covering up when necessary, as it’s essential for life.
Women should apply the same resistance training principles as men (overload, build muscle, lose fat) to change physical appearance and improve health, without fear of accidentally building excessive muscle.
Stick to exercises that consistently work for you rather than constantly changing your routine, as frequent changes can hinder tracking progress and overall effectiveness.
View the gym as a microcosm of life; developing resilience and confidence by pushing through tough moments in training will translate directly to overcoming life’s challenges.
Engage in some form of exercise daily, varying activities beyond heavy weightlifting, to maintain functionality and overall well-being, especially as you age or manage injuries.
Actively work on improving your posture through practices like yoga, Pilates, and functional training to stand straighter, which can increase perceived height and alleviate issues like ’text neck’.
After achieving major life goals, prioritize a balanced and peaceful lifestyle, enjoying each day and spreading love, rather than solely clinging to past identities or achievements.
Leverage your life experiences and knowledge to mentor and inspire others, sharing insights to help them on their own journeys and contribute positively to their lives.
For young individuals, exhaust your natural potential in training and nutrition before considering anabolic steroids, as gains from anabolics are temporary and come with significant health risks.