#1 OG of Fitness Twitter. Doctorate in BroScience. 15 years producing physical transformations. Join 55K people getting fit from my training plans
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Feb 29 • 10 tweets • 4 min read
How to Get Healthy Immediately
1. Health is Wealth.
You have to start with the mindset that your health is the most valuable resource you have. A lack of health is worse than a lack of money. Your energy, your vitality, your drive to get things done, that all comes from your body.
You should LOVE to be healthy, and want to be as rich as possible in your fitness. A new way of life wont come from your previous mindset.
2. Start Waking up at Dawn
Circadian Rhythm is real. Entire textbooks could be written about circadian rhythm, but the most practical strategy and daily action is to rise with the sun, and coordinate your schedule during daylight hours. This is the master mechanism that ensures good sleep, and good sleep energy, and energy means you can attack your priorities, and priorities mean you follow a schedule, and so on and so forth.
Dont argue with it, just do it. Wake up with the son, go to sleep with the night. You have at least 12 hours of daylight minimum to get done what you need to get done
Nov 27, 2023 • 8 tweets • 1 min read
Top 5 Most Effective Compound Exercises for every Muscle
These are my favorites based off training clients since 2010
Not listed in hierarchal order
Chest:
Decline DB Press
Flat DB Press
Machine Chest Press
Dips
Back:
Pullups/Chinups
Neutral grip Pulldown
Wide grip Pulldown
Chest Supported T-bar Row
Seated Row, wide and neutral grip
Aug 28, 2023 • 7 tweets • 1 min read
GET BUFF:
Gaining muscle isn't just about lifting weights mindlessly
Exercise selection counts.
Good workouts start with productive exercises
Here are the top 3 exercises for each muscle group.
Deltoids (Shoulders)
Overhead Press (Barbell or Dumbbell or Machine)
Lateral Raise
Posterior Raises
---
Pectorals (Chest)
Horizontal Chest Press (barbell, dumbbells, or machine)
Push-Ups
Dips
Aug 17, 2023 • 12 tweets • 6 min read
MIKE MENTZER THREAD:
I see he has become popular on the timeline, so lets talk about it
In this thread I cover his origin story and how he developed his “Heavy Duty” philosophy on training, sets, reps, workouts, volume, and frequency
Mike was born in 1951, he was of german extraction and grew up in Germantown, Philadelphia PA
He got into bodybuilding in his teens, and won several contests in his late teens and early 20s
At this this time (early 1970s), it was the Arnold Era, and high volume was the norm
Jul 14, 2023 • 4 tweets • 2 min read
More of you need to take the Bill Pearl Pill and and expand your minds
"Work harder and work smarter, which is different from work heavier. The weight is just a tool. Superset, rest less, focus on contraction over weight, slow your reps down. Train muscles, not movements"
When I was training in the ’60s and making my best gains, most of my sets were eight reps.
Eight reps is the sweep spot. It’s low enough that you can use heavy weights but high enough that you can really work the muscle and not just move the weight"
Jul 12, 2023 • 7 tweets • 2 min read
Dumb mistakes men still make in the gym
1. Avoiding pullups and chinups. 2. Not training legs 3. Still following your high school or college training split 4. Not training back with any serious intent or intensity 5. Avoiding cardio 6. Neglecting mobility
1. Avoiding pullups and chinups.
You are fat. And weak. That is why they are hard.
I dont know why anyone struggles at figuring this out. There is nothing mysterious about this.
Jun 18, 2023 • 4 tweets • 1 min read
Roommate I had in college was autistic (legitimately, not self diagnosed)
Had bizarre food habits, study habits, was socially fucktarded and couldn’t pick up on obvious cues
Was always in irrationally good mood though
Had a girlfriend, redhead with huge jugs
She loved… twitter.com/i/web/status/1…
I watched this guy play Warcraft for entire weekends, she cooked for him the entire time and read books while he played
Jun 17, 2023 • 4 tweets • 1 min read
It’s impossible to be “good with girls” when your whole personality seethes with negativity towards everything, most of all yourself
This is the root problem for young men today, it goes beyond the incel label, they are cynical & blackpilled
It’s low energy, and its repellant
You can analyze the issues with young men myriad ways
But they all trace back to a low energy, scornful view of life
There is no courage or fun to be had with hopeless men
Jun 7, 2023 • 5 tweets • 2 min read
If you train like a 20 year old when you are 40, you'll soon find out that you are 40 years old
(h/t @GuruAnaerobic)
As you age, you need to be creative and smart with your training
Get my LONGEVITY Program and get stronger each year
These are the best isolation exercises to perform if safety and joint health are of paramount concern
They are as low risk as training gets
This list covers the entire body
1. The Decline Press
This can be done with cables or a decline bench
Doug preferred the DB version,
Some gyms have a decline bench, some do not
The decline does not need to be steep, he came to favor a 5-15 degree angle at most
May 7, 2023 • 14 tweets • 4 min read
HOW TO WORKOUT IF YOUR BODY IS A WRECK:
You could make an endless list of joint issues that inhibit exercise
But if you still want to train, how do you train around them?
The Isolation based methodology of Doug Brignole is one you need to know about and apply...
Doug Brignole passed away last year (RIP), but in the final years of his life, he made a major impact on the fitness industry
Doug was a veteran bodybuilder and won multiple AAU titles,
He developed a training methodology grounded in physics and pure biomechanics...
Apr 24, 2023 • 4 tweets • 1 min read
⚡ WOLVERINE PROGRAM FLASH SALE
$25 for 6 hours
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-Basic but Brutal Training
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For all the manosphere talk of women hitting the wall
The average man at 30 is overweight, skinny fat, low testosterone, dick is broken from porn consumption, and his "hot guy days" were back when he was in high school
Women hit a wall, Men hit a ditch
I like the celebrity examples that get pulled out whenever this conversation comes up
None of you are Brad Pitt or Leo or Tom Cruise
Get fucking real with yourselves
Mar 24, 2023 • 4 tweets • 1 min read
There is some research showing that morning exercise (cardio or lifting) increase fat oxidation the rest of the day
Also research showing a nutrient partitioning effect
Basically, if you work out before breakfast, your body is less likely to store fat
Does this mean that energy intake doesn’t matter?
No. Not in the slightest
But the old bodybuilding practice of fasted cardio in the morning, it’s not without merit
Mar 8, 2023 • 5 tweets • 1 min read
TRAIN AWAY THE PAIN
Training when done right, should NOT hurt
That means, as you age you can…
• continue to build strength & muscle
• be in great shape, and
• be in good health…