If you want to build your Chest fully & completely, look no further than these 8 exercises: (~10 second demo video included for EVERY exercise) Bookmark this for later!

There is NO DEBATE This is the GREATEST Chocolate Milk known to man Used to be a post workout STAPLE of mine for years Absolutely delicious Excellent source of Protein CAN’T BEAT IT

Finding delicious meals you can prepare yourself and eat over and over and over again is the easiest way to win the war against adiposity The sooner you find your go-to choices…the sooner you reach the promised land

Won’t ever get tired of eating like this

LEG EXTENSIONS BEFORE SQUATS If you look at most of the programs I post here for free, you will see I almost always place Leg Extensions ahead of Squats Here’s why: Generally speaking, Leg Extensions are hardest in the SHORT position (that is, they are hardest at the TOP of the rep when the Quads are fully contracted) Short position work tends to be LESS fatiguing than lengthened position work (Squat variations are hardest in the LENGTHENED position — that is, they are hardest at the bottom of the rep when the Quads are stretched) So, by programming Leg Extensions first, the drop off in Squat performance is less than the drop off you’d experience in Leg Extension performance if a Squat variation were to be programmed prior (at least in theory) FWIW, there is an argument for doing Leg Extensions after hitting your lengthened biased work (which is why I sometimes program it) but that’s a story for a different day A subtle but GOATED fatigue management play

The day you drop Flat Barbell Bench Press for Flat Smith Bench Press is the day you’ve reached peak enlightenment It’s simply the better exercise for muscle growth….full stop

Whoever thought of this…I LOVE you This is GAS It’s REALLY good I would drink this ALL THE TIME - Mike Every single person that’s tried the Holy Trinity has given it GLOWING remarks

Most dudes have busted knees and pathetic Quads Why??? Because they refuse to Squat to DEPTH Start doing it Change your life Thank me later

If you are transitioning from Cut to Bulk soon…you NEED to read this: Take a look at the first attached photo These are the estimated maintenance calories for a client of mine after he completed his Cut (progress pic shown in Photo 2) Here’s how I got this number: 1) First, I got his average bodyweight for the duration of the diet (175.13 lbs) 2) Second, I got his average calorie intake for the duration of the diet (1,696) 3) Third, I got his average weekly rate of loss for the duration of the diet (-.86%) 4) Fourth, I multiplied his average weekly rate of loss by his average bodyweight (.86% x 175.13 lbs = 1.506) 5) Fifth, I multiplied 1.506 x 3,500 (1 pound gained or lost = 3,500 calories…not a perfect rule but a good heuristic) = 5,271 5,271 was the estimated size of his deficit each week which, when divided by 7, means he was in a deficit of 753 calories per day 6) Sixth, I added that 753 calories per day to his weekly average calorie intake (1,696) to get his estimated maintenance calories of 2,449 NOW…pay attention: His highest average weight was 184.28 His lowest average weight was 162.90 Given that he lost 20 lbs, he VERY LIKELY experienced some metabolic down-regulation As a result, his estimated maintenance calories are probably closer to 2200-2300 calories ASSUMING HIS ACTIVITY REMAINS FIXED His activity got VERY HIGH toward the tail end of his cut (a week at 22,323 steps per day, a week at 21,264 steps per day, and a week at 25,004 steps per day) So, I gave him the recommendation you see in photo # 3 This is how you properly transition out of a cut and into a bulk Raising calories incrementally is just prolonging your dieting phase Think about it… If you’re in a 600 calories deficit and you bump calories by 200 per day…you’re still in a deficit, it’s just smaller Bump by another 100 the next week…still a deficit Bump by another 100 the next week…still a deficit Bump by 100 the next week…STILL A DEFICIT I’m not saying there aren’t reasons to do this but I would not suggest doing so if your intent is to get out of a deficit and into a surplus In that instance, just do what I did here: - Calculate estimated maintenance calories - Give cushion in the event that you suspect metabolic adaptation occurred - Deploy new numbers - Continue to compile/watch data - Allow for weird body water fluctuations to work themselves out over the first 1, 2, 3, maybe 4 weeks post calorie bump - Adjust after that if rate of gain does not settle into .5ish pounds per week range

The PERFECT Leg Day: - Leg Extensions - Seated Leg Curls - Pendulum Squats - 45° Extensions - Adduction Machine - Hip Thrust Machine - Calf Press on Leg Press 2 sets x 5-10 reps @ 0-1 RIR for all It does not get more efficient/effective than this, folks!

It’s SO INSANE How much BETTER You LOCK IN When you only have 2 sets to do - Jeff Nippard Not gonna stop posting this video til EVERYONE on the internet FINALLY gets it

Since plenty of people still don’t know how to warm up… Here are 4 full videos showing how to do so PROPERLY: Video 1 = Warm Up 1 — 10 Reps @ 43% Video 2 = Warm Up 2 — 5 Reps @ 71% Video 3 = Warm Up 3 — 2 Reps @ 83% Video 4 = Working Set 1 — 6 Reps @ 1 RIR w/ 325 lbs

Upper/Lower: The GOAT Workout Split — Women’s Edition MEN: Send this to your girl if you really love her!!! Workouts: 𝗟𝗢𝗪𝗘𝗥 𝗔 Exercise 1: Hip Thrusts — 2-3x5-10 @ 0-1 RIR Exercise 2: RDLs — 2x5-10 @ 0-1 RIR Exercise 3: ABduction Machine — 2x5-10 @ 0-1 RIR Exercise 4: ADduction Machine — 2x5-10 @ 0-1 RIR Exercise 5: Hack or Pendulum Squats — 2x5-10 @ ~1 RIR Exercise 6: Seated Leg Curls — 2x5-10 @ 0-1 RIR 𝗨𝗣𝗣𝗘𝗥 𝗔 Exercise 1: Wide Grip Lat Pull-Down — 2-3x5-10 @ 0-1 RIR Exercise 2: Single Arm Cable Lateral Raise w/ Wrist Height — 2-3x5-10 @ 0-1 RIR Exercise 3: Single Arm Dumbbell Rows w/ Neutral Grip — 2-3x5-10 @ 0-1 RIR Exercise 4: Sternal Pecs Machine Press — 1-2x5-10 @ 0-1 RIR Exercise 5: Seated Dumbbell Curls w/ Upper Arm Support — 2x5-10 @ 0-1 RIR Exercise 6: Tricep Push-Downs — 2x5-10 @ 0-1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗕 Exercise 1: Hip Thrusts — 2-3x5-10 @ 0-1 RIR Exercise 2: 45 Degree Extensions — 2-3x5-10 @ 0-1 RIR Exercise 3: 45 Degree Leg Press — 2x5-10 @ ~1 RIR Exercise 4: Leg Extensions — 2x5-10 @ 0-1 RIR Exercise 5: Ab Crunch Machine — 2-3x5-10 @ 0-1 RIR Exercise 6: Calf Press — 2x5-10 @ 0-1 RIR 𝗨𝗣𝗣𝗘𝗥 𝗕 Exercise 1: Single Arm Lat Pull-Down — 2-3x5-10 @ 0-1 RIR Exercise 2: Seated Machine OHP — 2-3x5-10 @ 0-1 RIR Exercise 3: Seated Cable Rows w/ Pronated Grip — 2-3x5-10 @ 0-1 RIR Exercise 4: Single Arm Cable Lateral Raise w/ Low Pulley — 2-3x5-10 @ 0-1 RIR Exercise 5: Seated Dumbbell Hammer Curls W/ Upper Arm Support — 2x5-10 @ 0-1 RIR Exercise 6: Dip Machine — 2x5-10 @ 0-1 RIR Scheduling Options: 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗔 - 𝟰𝘅 𝗣𝗲𝗿 𝗪𝗲𝗲𝗸 Day 1: UPPER A Day 2: LOWER A Day 3: OFF Day 4: UPPER B Day 5: OFF Day 6: LOWER B Day 7: OFF REPEAT 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗕 - 𝟰𝘅 𝗣𝗲𝗿 𝗪𝗲𝗲𝗸 Day 1: UPPER A Day 2: LOWER A Day 3: OFF Day 4: UPPER B Day 5: LOWER B Day 6: OFF Day 7: OFF REPEAT 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗖 - 𝗘𝘃𝗲𝗿𝘆 𝗢𝘁𝗵𝗲𝗿 𝗗𝗮𝘆 Day 1: UPPER A Day 2: OFF Day 3: LOWER A Day 4: OFF Day 5: UPPER B Day 6: OFF Day 7: LOWER B Day 8: OFF REPEAT 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗗 - 𝟯𝘅 𝗣𝗲𝗿 𝗪𝗲𝗲𝗸 Week 1 - UPPER A / OFF / LOWER A / OFF / UPPER B / OFF / OFF Week 2 - LOWER B / OFF / UPPER A / OFF / LOWER A / OFF / OFF Week 3 - UPPER B / OFF / LOWER B / OFF / UPPER A / OFF / OFF Week 4 - LOWER A / OFF / UPPER B / OFF / LOWER B / OFF / OFF REPEAT Notes: 𝗩𝗔𝗥𝗜𝗔𝗕𝗟𝗘 𝗦𝗘𝗧𝗦 If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the HIGHER NUMBER in the event that you are some combination of: -Not pressed for time -Training less often (Every Other or 3x Per Week) -Do not need to decrease your time spent during rest periods in order to fit all of the work in even if selecting the higher number If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the LOWER NUMBER in the event that you are some combination of: -Pressed for time -Training more often (4x Per Week) -Would need to decrease time spent during rest periods in order to fit all the work in if selecting the higher number 𝗜𝗡𝗧𝗘𝗡𝗦𝗜𝗧𝗬 If you do NOT trust your ability to gauge RIR accurately, take sets to ~0 RIR/Failure to ensure you’re not sandbagging sets Should you elect to do so, be sure NOT to take any 50/50 reps (reps you’re not sure you’ll get) on exercises like Hack Squats to avoid ending up in a susceptible position 𝗥𝗘𝗦𝗧 3-3 minutes rest between WORKING sets is ideal. 2 is fine but that is the ABSOLUTE FLOOR!!! 1-2 minutes rest is fine between WARM UP sets

2 sets per exercise per session is the answer MOST of the time 3 sets per exercise per session is the answer SOME of the time 1 set per exercise per session has a time & place 4 sets of a single exercise in a single session??? BEATING A DEAD HORSE

People think I’m bullshitting when I tell them I spent a large chunk of the last 3 years eating these foods every single week while maintaining the physique you see in picture number 4 They just don’t get

The Chipotle Chicken from Costco has changed the lives of many This post will alert others of its existence and help change their lives as well

This is one of THE GREATEST Chest Press Machines ever built It is the EXACT OPPOSITE of the mid Vertical Hammer Strength Machines so many people are stuck with It is hardest at the bottom and easiest at the top which is EXACTLY what you want S/O Atlantis for the AMAZING design

4 OUTSTANDING tortillas for you to consider when food shopping Each is deserving of a spot on the greatest HACKS in the history of hacks list

2 reasons you SHOULD be using the Lat Pull-Down station for your Bicep Curls: 1) The Upper Arm Support GREATLY enhances the effectiveness of the exercise 2) It pisses off all of the basement dwelling losers that frequent people’s replies on X What’s better than THAT???

I’m BEGGING you guys: Please start doing 2-3 sets of this exercise 1-2x per week PLEASE!!! Don’t do it for me though… Do it for YOUR Upper Pec gains It is one of THE BEST exercises for building a shelf-like Upper Chest…FULL STOP

If you…. - Want to work out 5x per week - Have no more than 45 minutes to spend in the gym per session - Want to build muscle - Want to lose fat ….this workout plan is for YOU: Day 1: Upper Exercise 1: Seated/Flat Machine Press — 2x5-10 @ 0-1 RIR Exercise 2: Chest Supported T Bar Rows W/ Pronated Grip — 2x5-10 @ 0-1 RIR Exercise 3: Seated Machine OHP — 2x5-10 @ 0-1 RIR Exercise 4: Wide Grip Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 5: Seated Dumbbell Curls Supinated Grip W/ Upper Arm Support — 2x5-10 @ 0-1 RIR Exercise 6: Seated Cable Tricep Push-Downs — 2x5-10 @ 0-1 RIR Day 2: Lower A Exercise 1: Leg Extensions — 2x5-10 @ 0-1 RIR Exercise 2: Seated Leg Curls — 2x5-10 @ 0-1 RIR Exercise 3: Leg Press — 2x5-10 @ 0-1 RIR Exercise 4: Calf Press — 2x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 5: Ab Crunch Machine — 3x5-10 @ 0-1 RIR Day 3: OFF or Zone 2 Cardio Day 4: Pull Exercise 1: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 2: Chest Supported T Bar Rows W/ Pronated Grip — 2x5-10 @ 0-1 RIR Exercise 3: Chest Supported Machine Rows W/ Neutral Grip — 1x5-10 @ 0-1 RIR Exercise 4: Rear Delt Fly Machine — 2x5-10 @ 0-1 RIR Exercise 5: Machine or Cable Preacher Curls — 2x5-10 @ 0-1 RIR Exercise 6: Seated Dumbbell Curls Neutral/Hammer Grip W/ Upper Arm Support — 2x5-10 @ 0-1 RIR Day 5: Push Exercise 1: Incline Machine Press — 2x5-10 @ 0-1 RIR Exercise 2: Pec Fly Machine — 1x5-10 @ 0-1 RIR Exercise 3: Seated Machine OHP — 2x5-10 @ 0-1 RIR Exercise 4: Machine or Cable Lateral Raises — 2x5-10 @ 0-1 RIR Exercise 5: Dip Machine — 2x5-10 @ 0-1 RIR Exercise 6: Overhead Tricep Extensions — 2x5-10 @ 0-1 RIR Day 6: Lower B Exercise 1: Leg Extensions — 2x5-10 @ 0-1 RIR Exercise 2: 45° Extensions — 2x5-10 @ 0-1 RIR Exercise 3: Hack or Pendulum Squats — 2x5-10 @ 0-1 RIR Exercise 4: Calf Press — 2x5-10 @ 0-1 RIR Exercise 5: Adduction Machine — 1x5-10 @ 0-1 RIR Exercise 6: Ab Crunch Machine — 2x5-10 @ 0-1 RIR Day 7: OFF or Zone 2 Cardio