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

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

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"

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.

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

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

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

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Are you over 6ft tall?

If YES, then your biomechanics are different than a shorter lifter

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I find the current social media culture to have a feminizing effect on the male psyche

The constant need to demonstrate ones success, the peacocking, the belief that fame is necessitous to make money

It creates a dynamic of a man demanding constant attention... There is nothing masculine about it.

The belief that a mans achievements should speak for themselves, this is a valid idea

Your competency and reputation precede you, you are talked about, but this is downstream effect, not a goal of and in itself

Your mood
Your physique
Your longevity
Your energy levels
Your ability to provide maximal value

can ALL be rooted to what you eat

YOU ARE WHAT YOU EAT, LIKE LITERALLY

EAT WELL, GET AJAC DIET

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BRIG 20 EXERCISES:

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

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...

⚡ WOLVERINE PROGRAM FLASH SALE
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You don’t need to be significantly overweight to have High Blood Pressure

Nor do you need to have terrible fitness

A LOT of men who think they’re reasonably healthy have high blood pressure High blood pressure doesn’t have obvious symptoms

Most men don’t find out until they get pushed into getting a physical in their late 30s or 40s, and it’s their first time hearing it

Your mood
Your physique
Your longevity
Your energy levels
Your ability to provide maximal value

can ALL be rooted to what you eat

YOU ARE WHAT YOU EAT, LIKE LITERALLY

EAT WELL, GET AJAC DIET

Only $10 for next few hours alexanderjacortes.gumroad.com/l/AJACDiet/EcQ… 5 hours left!

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

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

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…

IF you follow my Longevity Program

$25 till tonight
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5 SIMPLE EXERCISES FOR KNEE PAIN

Knee pain is common as we age, losing your leg strength puts you at risk for falls, hip breaks, & early death

Pain can be variable, but the fundamental solution is the same:

Get STRONGER

These 5 exercises can reduce pain, build muscle &… twitter.com/i/web/status/1… 1. ISOMETRIC LEG EXTENSIONS

Rebuilds patellar tendon, reduces pain, stimulates quad hypertrophy

These can be done daily, 4
Sets of 30 seconds

Getting Fit is Overcomplicated

U don't need to train every day to get strong
U don't need to be in the gym for 2-3 hrs
U don't need complex exercises to get results

U just need my proven PushPullLegs program and train 3 times a week for results

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This is something that every content creator learns the hard way, that around 10-20% of people online get online solely to ARGUE

its not about you, its about them, they want to find someone, anyone to critique, get angry, triggered, tear down

Initially it bothers people, but... you realize its part of the online game.

Its hard to deal with initially, because its normal human instinct to reply back to people, women especially will completely lose it sometimes

But over time you see it for what it is; pointless interaction thats a net negative...