I tried every upper-body exercise under the sun…

The result?

Not much,

Until I added these three movements: 👇 The upper body is accentuated with three key areas:

Sculpted arms,

A wide back,

And 3D shoulders.

Implementing one more key movement for each will get you there:

Forearms are the power source to every upper body movement.

It is by far the most important muscle to train if your goal is to look jacked with a shirt on.

Here’s how I’d grow them from scratch if I had to start over again 👇 1. Kettlebell Preacher Hammer Curl

A true measure of an exercise’s efficacy?

When light weight feels heavy.

I could only do 20lbs.

Prioritize form over weight and your forearms will explode.

I’m not the guy who takes 1001 supplements.

I don’t count calories.

I’m not stressing out when something’s not organic or grass-fed.

But one thing I’m consistent with is circadian biology.

Low effort, and big impact on my experience. For those who aren’t familiar, circadian biology is a fancy way to say lock him harmony with nature.

What I personally focus on is love exposure:

Getting as much natural light as possible.

And minimizing artificial light when it’s dark out.

Simple. Effective.

I tried every upper-body exercise under the sun…

The result?

Not much,

Until I added these three movements: 👇 The upper body is accentuated with three key areas:

Sculpted arms,

A wide back,

And 3D shoulders.

Implementing one more key movement for each will get you there:

Unlock the Secret to a Permanent Pump

Without “cialis microdosing”, sketchy online “pharmacy” order…

Or questionable heart exploding stimulants required…

Thread:

Acclimate to Heavy Weights: Your path to building relative strength.

If you’re newer or returning after a training pause…

Smartest thing to do is to build yourself up first.

That means building a foundation with things like:
-TRX
-Machines
-Resistance Bands
-Assisted machines (I use these all the time with clients without a lot of experience)

As you shed the first 10-20 pounds of body fat..

You can graduate to mastering key bodyweight movements:
-Pull-ups
-Dips

These are the things to target for aesthetic proportions.

Want to erase your love handles and finally sculpt your V shape?

After you’ve got your nutrition dialed in…

Here’s the 3 key movements to get your obliques to pop: #1 Defy Gravity: DB Weighted Side Bend

On a roman chair, set the padding at hip level

Grab a dumbbell, and let gravity stretch out your obliques

Exhale as you contract

3 sets of 10-15 each side

As an early TEEN I would cook this Chinese white cut chicken to build muscle (recipe was taught by grandma)

I still make it til this day for my clients and they love it

You won’t believe how EASY and delicious it is

Few ingredients, easy clean up, no technical skills needed 👇 Protein: ask your butcher for HEIRLOOM chicken breast

Heirloom = naturally slow-growing, developed healthier and happier on pasture (no antibodies, organic, etc)

Get salted water boiling, then when it’s bubbling

Turn off heat - throw in chicken

Cover with lid for 20-25m

Forearms are the power source to every upper body movement.

It is by far the most important muscle to train if your goal is to look jacked with a shirt on.

Here’s how I’d grow them from scratch if I had to start over again 👇
1. Kettlebell Preacher Hammer Curl

A true measure of an exercise’s efficacy?

When light weight feels heavy.

I could only do 20lbs.

Prioritize form over weight and your forearms will explode.

Boulder Shoulders playbook: strength, shape, size, and mobility

Thread 👇 Build more strength on your seated overhead presses by going at very slight incline angle (one notch below from what would be a military press)

This allows your upper chest to help your shoulder push more weight

3x6-8

I tried every upper-body exercise under the sun…

The result?

Not much,

Until I added these three movements: 👇 The upper body is accentuated with three key areas:

Sculpted arms,

A wide back,

And 3D shoulders.

Implementing one more key movement for each will get you there:

Could this ONE thing be the reason you’re not progressing on bench?

Are your wrists too weak to support your chest strength?

Sounds crazy, but it could be weak wrists and nothing more

Let me explain: Downward pressure on weak wrists causes a misalignment

When tendons and ligaments aren't strong enough..

Our carpals get wedged (subtly) and start to push on our tendons which allows us to grip

Without a strong grip, you're leaving gains on the table

To correct this:

Aesthetic masterclass: a thread

How to sculpt your dream physique in a sustainable, realistic and delicious way.

https://twitter.com/CoachPauI/status/1612832351574233089?s=20

Every survey done on what muscle group women find most attractive

#1 answer is always abs & obliques

Makes sense, since high amounts of abdominal fat is related to low sex drive and testosterone

Here’s how I keep my abs & obliques popping: Before starting, important notes:

-You need to be lean for visible abs, at least 15% body fat

-This is what I do (advanced) and not what I'd prescribe just anyone, but they WORK

-Do everything slowly and in control

Let’s go 🔥

Most lower back problems stem from a weak posterior chain.

The lower back's role is to support, not lift.

Glutes and hamstrings are muscles that CAN handle the workload.

And if they're weak?

Your lower back compensates.

Here’s what I do to strengthen my posterior chain: #1 Hyperextensions

An accessory exercise that compliments hip hinge and also trains your erectors.

-Adjust the pad to right below your hips, allowing full flexion
-Keep chin tucked to target more erectors

If you can do 20-30 reps with bodyweight, do them weighted with plates.

It took me 6 years to go from a skinny 165lbs to a jacked 190lbs

But knowing what I know now?

I could easily do that with a fraction of the time

(I’ve helped many clients do exactly that)

Here’s EXACTLY, step-by-step, what I’d do to go from skinny to jacked ASAP: First, understand that everything you think/feel/do is dictated by either:

Your friends, faith, training, nutrition, or recovery

It’s all in one chain

A single pillar disrupted affects the rest

Think about it like this…

Lessons I've learned from working as a private chef/trainer to a decamillionaire:

1. Pressure makes diamonds

As SOON as I landed,

we went to one of the top restaurants in the city, smoked a really nice cigar, and went to a high end *redacted* place

Sounds chill right? Well… How I purposely interpreted it was,

"Paul, welcome. This is how I live and I expect the best of the best. Perform up to my standards."

Game on

Ahead of me was the rhythm of 16 hour work days cooking, no days off, and never missing a beat

As an early TEEN I would cook this Chinese white cut chicken to build muscle (recipe was taught by grandma)

I still make it til this day for my clients and they love it

You won’t believe how EASY and delicious it is

Few ingredients, easy clean up, no technical skills needed 👇 Protein: ask your butcher for HEIRLOOM chicken breast

Heirloom = naturally slow-growing, developed healthier and happier on pasture (no antibodies, organic, etc)

Get salted water boiling, then when it’s bubbling

Turn off heat - throw in chicken

Cover with lid for 20-25m

In less than 3 days:

Spent Christmas alone, went thru heartbreak, house broken into, no water due to leakage, power outage, missed biz opps, car problems

& obviously I’m coming out on top fucking HARD

If you’re ever feeling hopeless, here’s what you need to do: 1) don’t get stuck in a constant stage of processing, introspecting, etc

2) understand that internalizing things and then taking it out on people ≠ stoicism

Gain clarity on what happened, and understand that all of these challenges you are facing are making you BETTER

SHOULDERS:

I organically discovered this movement years ago while messing around with the TRX, @mythoughtfood calls it a Cuban Press/Face Pull hybrid

Ever since then, I included it in all of my push workouts because it promotes shoulder stability & reduces risk of injury It also builds scapula strength which carries over into compound movements nicely

I have many other exercises for my shoulder routine, but this one has helped me a lot

-My bench 1RM is at ~390lbs at 180lb bodyweight
-Haven’t had any shoulder injuries
-Great mobility

Here is a very easy, no-bake recipe for you to make at home and enjoy:

WALNUT DATE BARS - delectable and sustaining energy

Only takes 10 minutes out of your day to prep a convenient and healthy snack for a week

Check it out❕👇 All you need is:

2 cups chopped & pitted dates
1 3/4 cup walnuts
1/4 cup nut butter
3 tsps pure vanilla extract
Flaky/Sea salt
~4oz semisweet chocolate
3-4 scoops beef gelatin/collagen (optional)
Cacao nibs (optional)

I’m fit and healthy, but I’m NOTHING without spirituality

It may at times feel like corny, impractical nonsense

But there are pure, real world ways to use the spiritual realm to supply you with limitless vitality for the rest of your life…

THREAD
👇👇👇 You can bulletproof your health with exercise + nutrition

I actually haven’t been sick in years
(other than a “battle” w/ food poisoning during travel, lol)

But, if you want to truly see how far you can go in life…

These are NOT the only pieces of the puzzle