Lifts that create the most aesthetic physique:

(movements that develop the highest quality proportion)

Back: Weighted pull ups

Chest: Bench press + Incline press

Shoulders: Shoulder press + Lateral Raises + Rear delt flys

Quads: Bulgarian split squats

Glutes: Back squats Biceps: Pinwheel curls

Triceps: Heavy extensions + skull crushers

Lower back: Back extensions

Posterior chain: Romanian dead lifts

Abdominals: hanging knee/leg raises

Traps: Shrugs + face pulls

Neck: Neck curls and extensions

Calves: Incline treadmill for time

If you couldn’t lose fat at maintenance calories;

The human organism would be incredibly inefficient…

That would be objectively a bad design by nature.

So how does it actually work?

Truth is your body doesn’t run on calories in/calories out…

It runs on energy partitioning: Two people can eat the exact same calories, but their bodies decide differently:

- How much goes to heat
- How much goes to muscle repair
- How much gets wasted as NEAT (subconscious movement)
- How much is absorbed vs excreted
- How much is stored vs mobilized

This is a fact.

Best exercises for individual muscle development (20+ muscle groups):

Chest = Bench Press

Back = Weighted Pull ups

Front Delts = Overhead Press

Medials = Lateral Raises

Abdominals = Hanging Movements

Biceps = Pinwheel Curls

Quads = Bulgarian Split Squats

(thread) Pectoralis Major = Weighted Dips

Glutes = Squats

Hamstrings = Nordic Hamstring Curls

Rear Delts = Rear Delt Fly Machine

Traps = Dumbell Shrugs + Upright Row (tie)

Forearms = Any Heavy Back Training

Triceps = Cable Rope Pressdowns

Calves = Calf Raises

“Bulking” + “Cutting” is just fitness verbiage for eating disorders.

Achieving a change in body composition doesn't demand toxic eating patters…

Here's a simple strategy to build size while maintaining a lean physique: Most people anchor their fitness journey to these approaches, making it far more complicated than necessary;

It's like driving a car with the emergency brake on.

Cutting kills metabolism, sex drive, and hormones

+

Bulking adds body fat (never okay)

The number one determinant of how old you look is sleep.

Nothing comes close (drinking, nutrition, skin care);

Anyone who sleeps 8+ hours a night will age at HALF the rate as someone sleeping 5 hours a night…

Here’s why sleep is the most potent longevity drug on earth: With 8+ hours of sleep:

- HGH is released in waves, triggering cell repair, collagen synthesis, and fat metabolism

- Melatonin surges, which neutralizes free radicals that damage skin

- Cortisol (accelerates aging) is kept as low as possible the more you sleep

Add 15-20 pounds of muscle in 3-4 months or less…

This theory applies to all upper body compound lifts (and one lower body movement):

- Bench press
- Incline press
- Weighted pull ups
- Weighted Dips
- Rows
- Shoulder press
- Military press
- Bulgarian split squats

Do this: Here’s what you’re going to do:

We need to start your workout with one of these lifts because they are the most important;

You’re also going to be at full strength at the beginning of a workout…

So because you’re at full strength we need to set a strength standard (PR).

If you’re lifting weights 3-4 days a week;

(absolutely should be)

Your muscles should 100% be sore the next day…

If they aren’t?

You’re not lifting with the intensity/volume needed to stimulate growth.

That’s not “smart recovery.”

That’s under training… Muscle soreness

=

Microtrauma to your muscle fibers

This damage is what your body adapts to;

By growing back stronger, denser, and more capable.

No soreness = no disruption = no reason for the body to build new tissue…

For the younger boys.

Easiest way to start making money is to start living well beyond your means.

Two things happen:

1. You put yourself in a situation where you have to make it happen (to survive or sustain)

2. You enter a higher frequency and get better opportunities

Why? This isn’t recklessness;

It’s deliberate environmental pressure.

The human brain shifts from “should” to “must” under threat of collapse…

Comfort kills urgency.

But urgency forges creative aggression, survival IQ, and resourcefulness…

Masculine attractiveness isn’t about perfection;

It’s about power.

Perfect symmetry is a feminine trait;

It signals harmony, softness, and compliance.

But masculinity isn’t about being pleasing;

It’s about being undeniable.

Why you don’t want perfect features as a man: ‘Looksmaxing’ is a solid thing for teenagers to be into;

Because girls are still attracted to boys, not men…

Strong cheekbones.

Jagged jawline.

Pronounced brow ridge.

Hard nose.

These aren’t “flaws.”

They’re features…

Your face should look like it’s survived something.

Biggest fitness prerogative right now is getting lean for summer;

Nothing else will enhance your quality of life for the next 4-5 months like it…

This thread will be your key to making it happen in as little as 30 days.

Side note:

No aggressive calorie deficits needed… 1. The hardest part of fat loss is the first day

Often not talked about, but if you lose fat properly, the first day is when hunger, cravings, and doubt show up.

Once you get through 24 hours:

- Ghrelin drops (hunger)
- Leptin rises
- Fat becomes energy source
- Focus improves

Things that people who are “anti-fasting” can’t explain:

1. The best looking natural physiques are all guys who fast

2. Morning hunger disappears after 3-7 days of routine fasting (body adapts)

3. Fasting 5x spikes HGH levels (HGH dominates a slight increase in cortisol) 4. Every morning before you wake up, the liver naturally stimulates glucose production (why do you think that happens)

5. Mental focus and creativity drastically improve in a fasted state

6. If you fast but eat the same amount of food, you still spend more time burning fat

Best training volume for each muscle group (a week):

Chest and Back:

- 4 sets of Reverse Pyramid Training
- 8 straight sets after RPT is done (2 separate lifts)

Front Delts:

- 4 sets of Reverse Pyramid Training

Biceps, Medials, Triceps:

- 8 straight sets (2 separate lifts) Legs (compound movement):

- 8 straight sets or 8 sets pyramid training (2 lifts)

Quads, Hamstrings:

- 4 straights sets (post compounds)

Traps, Medials, Rear delts:

- 3 sets of rest pause training

Neck, Abdominals:

- 3-4 straight sets near failure

NERVOUS SYSTEM MASTERCLASS

Easily the most understudied area of physical fitness in todays world;

The central nervous system controls how you think, move, learn, and feel.

You need to understand:

- Sympathetic NS
- Parasympathetic NS
- Recovery + Fatigue
- Mind NS connection There is two states in which the nervous system exists:

1. Sympathetic; this is your fight our fight response, it gets activated when the body or mind senses perceived danger/threats

2, Parasympathetic; this is rest & recovery, this is when you're eating, chilling, and sleeping

I'm about to turn 26.

I'm 6'5, 220, Sub 10% body fat, and in the top 0.01% for strength.

Here are the fitness hacks that would've helped me reach my genetic potential far sooner (naturally): 1. Never try and lose fat by starving yourself, instead use fasting to enter catabolic phases. Time spent burning fat, while eating healthy amounts, is the key to fat loss for life. Fat loss won't work long term if you damage your metabolism, hormones, and sex drive (deficits).

Mens style is one of the easiest things to get right;

Yet 99% of guys continue to miss...

Here's some basic principles to follow:

1. From Head to Toe:

Always go light to dark, or dark to light;

Easiest fix that any of you could start implementing right now...
2. Don't listen to chicks

As you get older you'll realize most women have brutal style tips for men;

They just obsess over fashion and that can make you think they're highly competent...

Most girls think converses and flannels are the pinnacle of male fashion;

Don't listen...

The natural physique is always going to look better than the steroid physique;

Why?

Because it’s natural.

Natural always wins.

Natural power, natural beauty, natural aesthetics, natural anything;

Just because you’re bigger + more vascular on roids doesn’t mean it looks good: Ultimately people try to associate what looks most unachievable with good;

The steroid physique is actually disgusting…

Ask any girl which guys look the best;

They will never once say bodybuilders or huge roided out guys;

They see there’s something missing mentally in them.

Getting sick should be an incredibly rare phenomenon:

If you find yourself unwell anymore than two times per year, use these lifestyle changes to make sure you're never sick again.

1. Fasting

The most effective way to prevent illness is through fasting;

Nothing comes close... Fasting helps to reduce chronic inflammation and oxidative stress, enhances your metabolic health, and positively alters your gut microbiome;

By incorporating fasting into your daily routine, you will basically eliminate your chances of getting sick.

History is big on fasting.

Here’s the blueprint for losing 15-20 pounds of body fat in 12 weeks or less;

(DISCLAIMER: You can do this without tracking calories)

This approach is based on the average person, and it will yield results respectively based on how drastic these changes are for you…

Let’s go: We will not start with aggressive calorie deficits:

It’s not worth results in the first couple weeks just to crash metabolism and sex drive;

Then gaining back all the fat you lost back…

We need to look at fat loss sustainably…

The notion about losing fat has always been straightforward:

Consume fewer calories than you burn, and your body will be forced to burn body fat for energy;

It's that simple;

Except it isn’t.

Generalizing an energy deficit to the human body is insane when you understand this: This principle of thermodynamics (a branch of physics) is very accurate for a closed energy system, such as a sealed water bottle;

In this case, we can precisely measure the energy because we only deal with what’s inside, with no external inputs or outputs need to be considered.

The size of a muscle influences the number of reps and weight required to elicit the best response;

Largely due to physiological and anatomical factors…

You can’t train all muscles the same way, that’s an infantile approach to lifting…

Instead;

Understand and execute this: Larger muscle groups, such as the chest and back, are composed of a higher proportion of type II (fast-twitch) muscle fibres;

These fibres are designed for explosive power and strength, making them more responsive to heavy weights and lower repetition ranges…

If a drug existed that could:

- Halve the activity of weight promoting genes
- Increase your basal metabolic rate (BMR)
- Release dopamine and serotonin
- Reduce cravings
- Alleviate joint pain
- Strengthen your immune system

Would you take it?

Obviously;

JUST WALK MORE… Walking 10,000 steps a day is the most effective physical pursuit to stay lean and healthy…

Walk 15,000 steps per day, the effects only get better…

Walk 20,000 steps per day and being shredded is just part of life…

Best part?

Walking doesn’t affect hunger levels…