Men were designed to be strong.
Men were designed to have a solid amount of muscle mass.
So if that's not yet you, here's three things you can do to step in that direction:
Yes, this is more of a preventative one - if you're injured, you're no good to anyone.
You can't train.
You'll lose muscle.
You'll get fat.
Not a good place to be.
So what do you do?
- Light cardio for 5-10 minutes as a general warm-up
- Foam rolling on my lower back, hamstrings etc.
- Dynamic stretching (especially for the rotator cuffs)
It's a pretty solid injury-prevention routine that will keep the muscle gains coming.
The big 6 are:
- OH Press
- Pull Ups
Select the ones you want, and split them over multiple workouts.
Upper = 2+ times per week
Lower = 1+ times per week
- Side Raises
- Extra quad/hammies
- Calves (f*** that)
My view is that this is more effective if you're in a surplus, and you're eating carbs.
It's a lot less effective.
The Warrior Program shows you how to get both in order:
Get more muscle
Get more strength.
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