Lift, motherfucker, lift.

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So it’s odd right? I’m going to tell you to get a gym membership and start lifting before anything else—and you’re like wait bro, what about my mission? Isn’t that the most important? Or cold approach? Women aren’t going to want to fuck me just because I’m jacked.

All these objections are fair, but there’s a very good reason for this: lifting helps you in every facet of your journey as a man.

First, lifting will boost your testosterone, which is shown to increase focus, physical and mental energy, and well as helping a man optimize his health, all of which is extremely important to do the other stuff.

Second, by lifting on a continuous basis, you see that if you apply yourself in a given arena of life, you will see progress, and that progress will lead to good, often better things. If you get your ass in the gym and start lifting heavy weights to exhaustion and eat a reasonably health diet with plenty of protein, your body will change for the better. You WILL see progress.

And women will see it too.

Crazy fact: women can sense your testosterone—they can actually fucking smell it! They don’t know that. You don’t know that (well now you do). But it’s real. And even if it wasn’t, guess what? Girls like big muscles. Not a shocker, but for some reason in the era where “dad bods” are praised, it needs to be said. By the way, guess who’s not fucking? Guys with dad bods.

It’s like how guys like big breasts, bubble butts, and skinny waists. Girls like big muscles. Evolutionary biology at in its simplest form. Since I’ve been lifting, almost every single girl I’ve dated has made a comment to the effect: “look at those veins—your arms are so big—I’m used to dating skinny guys.” So whether you’re meeting girls on the apps or doing cold approach , it’s going to help big time.

Once lifting becomes a mantra and a routine, it anchors your life in something productive, and this will have positive effects on every other facet of what you’re trying to do in terms of your journey.

OK, so that brings us to what you should actually do. Really it’s quite simple—there are a ton of routines out there, but I’ll explain what I do (lord knows guys are going to say this is bullshit on Twitter, but that’s Twitter), which is generally in line with what most guys with more experience would also recommend.

I split my workouts into two days per week. Upper body:

  1. Bench Press: 5 x 5. Doing five sets of heavy lifts, with the fifth rep of each set being at or near exhaustion (if you can find a work out buddy, always great to do that final rep with a spot).
  2. Seated Row or dead lifts: 5 x 5.
  3. Incline bench or shoulder press: 3 x 5.
  4. Lat pull downs: 3 x 5.
  5. One arm cable tricep extension: 3 x 5.
  6. One arm cable bicep curl: 3 x 5.

And lower body, or leg day:

  1. Squats: 5 x 6-10.
  2. Deadlifts: 5 x 6-10.
  3. Incline sit-ups: 2 sets of 10.
  4. Hack squats, plus finish with calf flexers: 3 x 10.
  5. Prone hamstring curl on a machine: 3 x 10.
  6. Sit-ups on bosu ball with arms extended straight out holding a weighted ball or kettlebell (I use 30lb balls, but figure out what works best for you0: 3 sets of 10.

I do each once a week for maintenance (back to back–for example, upper body Wednesday, Leg day Thursday), but if you really want to build you can cycle every four days (three days rest; so like, Wed/Sun/Thurs would be the pattern)—just remember you need three full days of rest! If you go too hard too often, you’re not going to give your muscles a chance to rebuild.

Since we’re on the topic, obviously your diet is going to help a ton here as well. If you’re a big guy—like as in tend toward being overweight (me, unfortunately), the best way to stay low BF% is to follow a keto diet, which is high fat, high protein, low carbs, and that goes great with lifting and getting big, while losing weight. There’s a ton of information out there now, but in terms of narrowing it down I’d search keto on Medium, or look at some of the interviews Dr. Dom D’Agostino has done on the topic.

If you’re thin, obviously you’ll want to increase the carbs, especially before and after you lift, while making sure to get plenty of protein–typically, thing guys just aren’t eating enough and have trouble doing so, which means if you’re in this camp you need to push it! Remember, the more muscle you have the more calories you burn all the time, so guys who have trouble keeping on the lbs definitely need to make sure they’re eating enough to replenish and rebuild those muscles.

In terms of jacking those testosterone levels, eat lots of eggs, nuts, grass fed beef, fish, shellfish, and butter. This will help your muscles regenerate faster and give you an edge in the gym and in the bedroom.

Obviously there are a ton of places you can go with this information and lifting in general, but in terms of getting results and achieving the kind of body composition you’re looking for, the best resource I’ve come across is Tim Ferriss’ 4 Hour Body. I’d also highly recommend listening to any of his podcasts where he talks to experts in health or fitness.

So get in the gym guys: lift, motherfucker, lift!

24 comments

  1. Honestly, it’s one of the first major ways to improve your smv, helping build confidence along with muscles. I highly recommend trying Stronglifts 5×5 for those who haven’t tried lifting before or don’t have much experience.

    Like

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