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Jun 15 • 11 tweets • 3 min read
7 Exercises to transform every mans physique

Bookmark this if you want to carve yourself an elite male body Image
1. Squats

The "King" of barbell compound exercises for very good reason.

Squats use all the muscles in your legs & will help you

Run faster
Be stronger
Jump higher
Improve balance
Improve posture
Improve mobility
Increase testosterone

Skipping them won’t do you any favors!
2. Bench Press

The bench press works your chest, triceps & delts

You should make sure you are doing every variation (Flat, incline
decline) with a slightly heavier focus on incline as it will develop your chest the most

For a strong & muscular upper body benching is king
3. Overhead Press

The overhead press (or a vertical pushing movement) should be a staple in your routine.

Strong muscular shoulders are key part of creating an aesthetic male physique

They also make it far easier for you to perform other lifts & everyday physical tasks
4. PULL-UPS

Pull ups help you build a strong back, core & arms. They will also
help you improve all your major lifts.

Utilising a couple of variations of these twice a week

Will give you that wide V-tapered back & enviable guns (big arms)
3) Sprinting

Sprinting is the ultimate display of athleticism

If you want to greatly increase your wider health, you NEED to be doing Sprints.

Sprints help improve

Fat burning
Stress levels
Heart health
Blood pressure
Blood sugar levels
Testosterone production
6. Rucking / Farmers carries

The “original resistance training" as you are literally walking while carrying weights

Utilizing both you will target your whole lower & upper body

They are also a highly effective calorie & fat burner & a great way for you to get more steps in.
7. Deadlifts

If squats are the “king” of compound lifts then deadlifts are the “Prince”

They are one of the best muscle mass building exercises there is & give you a full body workout

Deadlifts improve your

Posture
Fat burning
Explosiveness
Injury protection (when done right)
Summary of the 7 exercises to transform any male physique

Squats
Sprints
Pull-ups
Deadlifts
Bench press
Overhead Press
Rucking/ Farmers Carries
P.S. I'm looking for a few more men who want to get LEAN, MUSCULAR & optimize their

Focus
Moods
Energy
Sexual health

With just 5 hours of work per week

SPECIAL OFFER: 25% off for #Menshealthweek

DM me "25OFF" to find out more 👇

twitter.com/messages/compo…
That's a wrap!

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More from @Nate_D_Stone

Nate Stone - Testosterone & Male Health Optimizer Profile picture
Jun 16
The 5 key pillars of optimal male fitness

Bookmark this or stay an average man
What does optimal male health look like?

Lean
Happy
Muscular
Energetic
Confident
High libido
Strong lungs
Strong heart
Highly focused
Strong erections
High testosterone
Robust immune system

Getting the 👇🏾 pillars dialled in is how you achieve this
1. Nutrition

It should be no secret that 80% of testosterone production, fat loss & muscle mass gains are down to what you put in your mouth.

As the old saying goes "You can't out train a bad diet."

If you aren't optimizing your diet

T, fat loss, gut & muscle health suffer
Read 10 tweets
Nate Stone - Testosterone & Male Health Optimizer Profile picture
Jun 14
7 key mistakes stopping men gaining muscle mass

- Thread -
1. Not eating enough

You need to eat enough

1. Protein
2. Calories
3. Unprocessed carbs

You will struggle to gain muscle mass if you eat too few calories

If have very low/ 0 carbs, you will struggle to gain

You want 1 - 1.2 grams of whole protein to lbs of body weight
2. Neglecting Sleep

If you want to build muscle mass, you need your body to recover & that means getting quality sleep.

You should be aiming for 7 – 9 hours daily.

Set yourself a sleep schedule & stick to it.

Meditation
Magnesium
Blackout curtains

All help you sleep better
Read 11 tweets
Nate Stone - Testosterone & Male Health Optimizer Profile picture
Jun 13
In 2022;

• 60% of men (US) are obese.
• 350,000 men die of a heart disease.
• 700,000 men die of cancer each year.
• 50+% don't talk about their mental health.

This here is the REAL pandemic.

Men, if you want to become your healthiest self physically + mentally, read this:
Physical Health Content:

1. Workout regularly
2. Drink more water
3. Move more
4. Eat healthy

Let's dive into this thread:
1. Workout regularly.

Focus on;

• Squats
• Deadlifts
• Bench press

Give 100% every workout and don't leave until you're sweating and puffing hard.

Working out is a life hack for a mans physical + mental health as well.
Read 13 tweets
Nate Stone - Testosterone & Male Health Optimizer Profile picture
Jun 11
7 books all men should read

1. Meditations - Marcus Aurelius Image
2. How to win friends & influence people - Dale Carnegie Image
3. The Prince - Machiavelli Image
Read 9 tweets
Nate Stone - Testosterone & Male Health Optimizer Profile picture
Jun 7
8 tricks to lose fat FAST as a man

= Thread =
1. Drink More Water

Most of your liquid intake should come from calorie-free beverages.

Green tea and coffee are high in polyphenols, antioxidants and other micronutrients that are good for your health.

If you’re not sensitive to caffeine, these are good choices.
2. Add Vinegar to Your Diet

If you’re trying to lose weight, vinegar is an excellent addition to your diet.

One study found that one to two tablespoons of vinegar daily reduced body weight, belly fat and waist circumference over a three-month period.
Read 14 tweets
Nate Stone - Testosterone & Male Health Optimizer Profile picture
Jun 1
How to become an UNSTOPPABLE man:

= Thread =
1. Eat healthily

You are what you eat.

If you eat crap, you’ll look, feel, and perform like crap.

If you want to look healthy, feel strong, and perform like a Spartan soldier, focus on your body’s fuel.

Build the best nutrition into every meal.
2. Decide who you want to be

That’s right—you get to decide, especially when it gets down to overcoming adversity!

But change is hard.

You have to put in the work to recognize your purpose in life, your True North.
Read 10 tweets

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