The Alpha Physique: Strength Training Fundamentals for Men

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Uswastudios.
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There is a version of you that does not exist yet,
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a version with broader shoulders, thicker arms, a chest that
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fills out a shirt, and a jawline that cuts through
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a room. That version of you is not a genetic fantasy.
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It is not reserved for men who won the lottery
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at birth. It is built, It is earned. It is
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waiting for you in a gym with a barbell and
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a decision you have not made yet. Today we are
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talking about the single most transformative thing a man can
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do for his body, his confidence, and his presence in
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the world. Strength training. Not cardio, not yoga, not some
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trendy fitness class with a DJ in colored lights. The iron,
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the barbell, the dumbbell, the fundamental act of picking up
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heavy things and making your body adapt to the demand.
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Welcome back to the Alpha code. I am your host,
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and today we are breaking down the blueprint for building
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a physique that commands respect. This is not a bodybuilding episode.
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This is not about becoming a competitive alley. This is
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about building the body that matches the man. You are
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becoming a body that carries authority, a body that communicates discipline.
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Before you ever open your mouth, a body that tells
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the world you take yourself seriously. Before we get into
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the system, I want to mention something. If you are
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into self improvement in building a sharper, more focused version
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of yourself, you should also check out plot Twist. It
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is a podcast that takes your favorite movies and breaks
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down the hidden lessons, the character arcs, and the mindsets
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that separate protagonists from everyone else. The storytelling analysis over
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there pairs perfectly with the kind of self mastery we
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talk about here. Give it a listen wherever you get
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your podcasts. Also, if you are someone who needs to
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lock in and focus, whether it is for work, studying,
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or just getting through a hard day, check out Deep
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Focus for studies and work. It is built to help
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you concentrate, eliminate distractions, and actually get things done. The
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mental discipline they teach over there is the same discipline
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that carries you through a hard set when your body
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is screaming at you to quit. Now, let me ask
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you something. When was the last time you looked in
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the mirror and felt genuinely powerful, not just okay, not
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just not ashamed powerful, The kind of feeling where you know,
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deep in your bones that your body is a reflection
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of your discipline, your consistency, and your refusal to settle
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for mediocrity. If you cannot remember the last time you
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felt that you were not alone, Most men walk through
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life in bodies they have never intentionally built. They eat
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whatever is convenient, they move when they have to. They
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avoid the gym because it is uncomfortable, because they do
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not know what to do, because they are afraid of
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looking foolish, and every single day their body reflects that avoidance.
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Here is the truth that most men do not want
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to hear. Your body is the most visible indicator of
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your habits. Every meal you eat, every hour, how are
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you sleep, every rep you skip, every glass of water
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you drink or do not drink. It all shows not
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just in how you look, but in how you carry yourself,
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and how you walk into a room, and the energy
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you bring to a conversation, in the way people respond
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to you before you say a single word. Your body
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is a broadcast signal, and right now most men are
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broadcasting a signal that says they have given up on themselves.
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That stops today. Let me start with the foundation. The
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reason most men fail at building their physique is not
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because they lack the genetic potential. It is because they
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lack a system. They go to the gym without a plan.
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They do random exercises on random days. They lift the
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same weights for months and wonder why nothing changes. They
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chase the pump instead of chasing progress. A system eliminates
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that chaos. A system gives you a framework for making
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decisions in the gym that actually produces results. Let me
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tell you a story. I once knew a guy who
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is forty five pounds overweight, not obese, just soft. He
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had tried every diet, every cleanse, every trendy program that
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came along. He would go to the gym for three weeks,
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get f I frustrated because he was not seeing results,
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and quit. This went on for years. Then one day
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a friend of his, a guy who had been lifting
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for over a decade, sat him down and said something
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that changed everything. He said, stop trying to look like
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someone else, start trying to get stronger. That single shift
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in mindset transformed this man's entire approach. He stopped worrying
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about how he looked in the mirror. He started worrying
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about how much he could squat, how much he could deadlift,
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how many pull ups he could do. Within eight months,
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he had dropped thirty five pounds, gained visible muscle definition,
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and carried himself like a completely different person, not because
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he followed some magic program, because he followed a simple,
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consistent system built on the fundamentals. The first rule of
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the system is compound movements. These are exercises that work
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multiple muscle groups at the same time. They are the
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backbone of every effective strength training program. If you only
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have time for five exercises, these five will build more muscle,
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burn more fat, and create more functional strength than twenty
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isolation exercises combined. The squat is the king of all exercises.
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There is a reason every serious strength program in history
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has included the squat. It works your quadriceps, ham strings, glutes,
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lower back, and core simultaneously. It triggers a hormonal response
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that promotes muscle growth throughout your entire body. It builds
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functional strength that transfers to every physical activity you will
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ever do. A man who can squat heavyweight with good
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form has a foundation that most men simply do not have.
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Start with body weight squats. If you need to progress
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to gobblet squats with a dumbbell then work your way
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to the barbell back squad. The goal is to eventually
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squat one and a half times your body weight for
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a set of five reps. That is the standard. That
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is the benchmark. Everything else is building toward that. The
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deadlift is the second foundational movement. It works your posterior chain,
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which includes your ham strings, glutes, lower back, and traps.
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It also engages your grip, your core, and your forearms.
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The deadlift is the most honest exercise in the gym.
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You cannot shoot it. You cannot use momentum. You either
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pick the weight up or you do not. It teaches
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you to brace, to generate force from the ground up,
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and to maintain tension under load. These are skills that
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transfer directly to real life carrying groceries, moving furniture, picking
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up your child. The deadlift makes you stronger at being
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a human being. Start with the conventional barbell deadlift. Focus
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on form above all else, a neutral spine, a tight core,
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and the bar's path traveling in a straight line from
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the floor to your hips. The goal is to deadlift
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two times your body weight for a set of five.
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That is the standard for a strong man. The bench
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press is the third pillar. It works your chest, shoulders,
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and triceps. It is the exercise that most men gravitate
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toward naturally and for good reason. A strong bench press
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builds a thick chest and powerful pushing strength. But here
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is what most men get wrong. They chase the no
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on the bars instead of building the muscle. They arch
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their backs so aggressively that they are essentially doing a
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decline press. They bounce the bars off their chest, and
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they use their entire body to move the weight. That
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is not building a strong chest, that is building an ego.
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The proper bench press involves a slight arch in the back,
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retracted shoulder blades, and a controlled descent where the bars
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touches your chest and then drives back up with full
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engagement of the pecks. The goal is to bench press
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one and a quarter times your body weight for a
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set of five, not for one max rep with terrible form,
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for five clean reps. The overhead press is the fourth movement.
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It works your shoulders, triceps in core. It is the
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exercise that builds the kind of broad capped shoulders that
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fill out a shirt and command attention. The overhead press
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is also one of the hardest exercises. To progress on,
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which is exactly why it matters. It teaches you to
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generate force through your entire body, from your feet, through
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your core to your hands. A man with a strong
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overhead press has shoulders that look powerful and a core
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that is solid. Start with dumbells. If the barbell feels unstable,
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focus on pressing the weight directly overhead, locking out at
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the top, and lowering it with control. The goal is
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to press your body weight overhead for a set of five.
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That is the mark of a well built man. The
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fifth movement is the barbell row. It works your back, biceps,
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and rear delts. A strong back is the foundation of posture,
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and postured is the foundation of presents. A man who
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rows heavy weight develops a V taper that makes his
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waist look smaller and his shoulders look broader. He develops
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the kind of back that you notice when he walks away.
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The barbell row also counteracts the effects of sitting at
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a desk all day, which rounds the shoulders forward and
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weakens the upper back. The goal is to row your
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body weight for a set of five. Combined with the
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other four movements, these five exercises will build a physique
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that is balanced, powerful, and commanding. The second rule of
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the system is progressive overload. This is the principle that
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makes everything work. Progressive overload means that you gradually increase
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the demand on your muscles over time. You add weight
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to the bars, you add reps to the set, you
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add sets to the workout, you do something slightly harder
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than what you did last time. Without progressive overload, your
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body has no reason to grow. It adapts to whatever
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stress you put on it, and then it stops changing.
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If you squat one hundred and thirty five pounds for
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three sets of ten every week for six months, your
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body will stop responding. It already knows how to handle
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that weight. You need to keep pushing the boundary. The
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simplest form of progressive overload is called linear progression. This
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means adding a small amount of weight to the bars.
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Every session. For upper body exercises, add two and a
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half pounds per side. Every session for lower body exercises,
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add five pounds per session. This sounds trivial, but over
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the course of twelve weeks, that adds up to thirty
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pounds on your squat and fifteen pounds on your bench press.
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Over six months, it adds up to six D and thirty.
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These are transformative numbers. A man who squats one hundred
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thirty five pounds today will squat one hundred ninety five
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pounds in six months if he follows linear progression consistently.
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That is a completely different physique. But linear progression only
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works for beginners. Once you have been lifting for six
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to twelve months and the weights start to feel genuinely heavy,
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you need to switch to a more advanced method. The
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most common is called periodization. This means cycling through phases
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of different rep ranges and intensities. You might spend four
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weeks in a hypertrophy phase doing sets of eight to
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twelve reps with moderate weight, then four weeks in a
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strength phase doing sets of three to five reps with
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heavy weight, then a dload week where you reduce the
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weight and let your body recover. This cycle repeats, and
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each cycle pushes your strength and muscle size a little
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further than the last. The third rule is consistency. This
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is where ninety percent of men fail. They know the exercises,
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they know the principle of progressive overload, but they cannot
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sustain the effort. They train hard for or three weeks,
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then skip a week. They eat clean for a month,
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then binge on pizza for a weekend. They sleep well
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for a few nights, then stay up until two in
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the morning scrolling through their phones. Consistency is not about
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being perfect. It is about being good enough, often enough,
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for long enough that the results accumulate. Let me give
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you a number. If you train three times per week
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for one year, you will complete approximately one hundred fifty
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six workouts. If you train twice per week, that drops
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to one hundred four. If you train once per week,
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you get fifty two. The difference between three times per
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week and once per week is not just three times
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the volume. It is three times the practice, three times
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the progressive overload, three times the hormonal stimulus, and three
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times the habit reinforcement. A man who trains three times
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per week for a year will look fundamentally different from
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a man who trains once a week for the same year.
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The math is not even close. Now, let me talk
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about the program for a man who is new to
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lifting or returning after a long break. The best program
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is one that follows three principles. First, it trains the
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whole body three times per week. Second, it focuses on
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the five compound movements we just covered. Third, it uses
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linear progression. The program that fits all three criteria is
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called Starting Strength. It was developed by Mark Repetaux and
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it is the most proven beginner strength program in existence.
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The structure is simple. You train three days per week,
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alternating between two workouts. Workout A is squat, bench press
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and barbo row. Workout B is squat, overhead press and deadlift.
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You do three sets of five reps on each exercise,
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adding weight every session. You train Monday, Wednesday, Friday and
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rest on the other days. That is it. No complicated splits,
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no cable crossovers, no leg extensions, just the fundamental movements,
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progressive overload and consistency. After twelve to sixteen weeks on
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Starting Strength, you will have built a solid foundation of strength.
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Your squat will be somewhere between one hundred and eighty
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and two hundred and twenty five pounds. Your bench press
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will be between one hundred thirty five and one hundred
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and eighty five. Your deadlift will be between two hundred
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and twenty five and three hundred and fifteen. These are
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respectable numbers that will have visibly transformed your physique. At
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that point, you can transition to an intermediate program like
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mad Cow five by five or Texas method, which use
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weekly progression instead of session based progression. Let me talk
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about nutrition, because this is the part that most men
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completely ignore. You can train perfectly, but if your nutrition
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is garbage, you will spin your wheels. The gym is
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where you stimulate growth. Nutrition is where you fuel it.
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Without proper nutrition, your muscles cannot repair and grow without
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proper nutrition. Your body will not have the energy to
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perform at its best. Without proper nutrition, you are building
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a house on a foundation of sand that The first
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rule of nutrition is protein. Protein is the building block
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of muscle. If you are not eating enough protein, your
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body simply cannot build new muscle tissue, no matter how
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hard you train. The minimum effective dose for a man
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who is lifting weights is one gram of protein per
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pound of body weight per day. If you weigh a
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one hundred eighty pounds, you need one hundred eighty grams
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of protein every single day, not some days every day.
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This is non negotiable. The best sources of protein for
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building mussel are chicken, breast, lean beef, eggs, greek yogurt, cottage, cheese, fish,
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and whey protein powder. A typical day for a man
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trying to build mussel might look like this. Breakfast is
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four whole eggs and two slices of whole grain coast
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that is twenty eight grams of protein. Lunch is eight
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ounces of chicken breast with rice and vegetables that is
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fifty grams of protein. A mid afternoon snack is a
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whigh protein shake with a banana that is twenty five
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grams of protein. Dinner is eight ounces of salmon with
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sweet potato and broccoli that is forty five grams of protein.
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A ksine shake before bed adds another twenty five grams.
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That totals one hundred seventy three grams of protein for
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a one hundred eighty pound man. That is right on target.
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The second rule is calories you need to eat in
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a slight surplus to build mussel. This is called a
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lean bulk. A lean bulk means eating roughly three hundred
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to five hundred calories above your maintenance level. Your maintenance
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level is the number of calories your body burns in
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a day without any exercise. For most men, this is
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between two thousand and twenty five hundred calories depending on
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your size, age, and activity level. If you eat three
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hundred to five hundred calories above that, your body has
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the extra energy it needs to build new muscle tissue
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without adding excessive fat. If you eat too much above
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your maintenance, you will gain fat alongside mussel. If you
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eat too little, you will struggle to recover and grow.
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The third rule is whole foods. Eighty percent of your
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calories should come from whole unprocessed foods, meat, fish, eggs, vegetables, fruits, rice, oats, potatoes,
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and healthy fats like olive oil, avocados, and nuts. The
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remaining twenty percent can come from foods you enjoy a burger, pizza,
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ice cream, chocolate. This is not about perfection. It is
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about creating a sustainable pattern that fuels your body while
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still allowing you to enjoy life. Men who try to
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eat one hundred percent clean eventually crack and binge. Men
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who eat eighty percent clean build muscle consistently and maintain
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their sanity. Let me talk about sleep, because this is
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the most underrated factor in muscle growth. When you sleep,
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your body releases growth hormone, which is the primary hormone
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responsible for muscle repair and growth. If you are sleeping
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five or six hours a night, your growth hormone production
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is significantly reduced. You are literally robbing your muscles of
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the recovery they need to grow. The minimum effective amount
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of sleep for a man who is training is seven hours.
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The optimal a mount is eight to night hours. This
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means that if you are training hard in the gym,
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you need to treat sleep as a non negotiable part
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of your program. Go to bed at the same time
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every night, wake up at the same time every morning,
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keep your room cool and dark, avoid screens for at
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least thirty minutes before bed. These small changes will have
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a massive impact on your recovery, your energy, and your physique.
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Now let me talk about the mental side of training,
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because this is where the real trans information happens. The
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gym is not just a place to build muscle, It
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is a place to build character. Every hard set is
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a lesson in perseverance. Every time you push through the burn,
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you are training your mind to keep going when things
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get uncomfortable. Every time you add weight to the bars,
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you're proving to yourself that you are capable of more
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than you thought. This is not motivational fluff. This is neuroscience.
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Research from the University of Queensland found that regular resistance
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training significantly reduces symptoms of anxiety and depression. It improves
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cognitive function. It enhances self efficacy, which is your belief
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in your own ability to handle challenges. Men who train
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regularly are not just physically stronger, they are mentally tougher,
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more resilient, and more confident. Let me tell you a
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story about a man who changed his entire life through
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the gym. He was thirty two years old, recently divorced,
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fifty pounds overweight, and had not exercised since college. He
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felt lost, He felt weak, He felt like he had
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lost control of his life. A friend dragged him to
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the gym one Saturday morning. He did not know what
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to do. He did not know how to use any
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of the machines. He felt embarrassed, but he went back
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the next day, and the next, and the next. Within
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00:18:10.880 --> 00:18:14.839
three months, he had lost fifteen pounds. Within six months,
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he had lost thirty within a year. He had built
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a physique that people commented on, but the physical changes
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were not even the most important part. The gym gave
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him structure. It gave him a goal. It gave him
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proof that he could commit to something and see it through.
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He started sleeping better, he started eating better, He started
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carrying himself differently. He got a promotion at work because
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his confidence was different. He started dating again because he
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felt worthy of it. The gym was not the only factor,
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00:18:44.680 --> 00:18:47.559
but it was the catalyst. It was the first domino
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that knocked everything else into place. Here's what you need
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to understand about the gym. It is not about vanity,
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It is about identity. When you train consistently, you start
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to see yourself differently. Stop being a man who avoids
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discomfort and start being a man who seeks it out.
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You stop being a man who settles and start being
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a man who demands more from himself. The physical changes
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are real, and they are significant, but the mental and
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emotional changes are even more profound. You become someone who
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follows through, someone who does hard things, someone who is disciplined,
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and discipline, as the ancient Stoics understood, is the foundation
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of all freedom. Let me talk about common mistakes because
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I see them every single day in the gym. The
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first and most damaging mistake is ego lifting. This is
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when you load more weight on the bars than you
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can handle with good form because you want to impress
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the people around you. You lock out your elbows on
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the bench press, You hyper extend your back on the deadlift.
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You bounce the bars off your chest. You use momentum
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instead of muscle. Ego lifting does not build muscle. It
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builds injuries. The man who lifts one hundred and thirty
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five pounds with perfect form will build a better physique
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00:19:55.480 --> 00:19:57.200
than the man who lifts two hundred and twenty five
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with terrible form. Every time without a leave your ego
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at the door. The barbell does not care how much
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weight is on it. It only cares how you move it.
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00:20:06.799 --> 00:20:10.039
The second mistake is training too much. More is not better.
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Better is better. Your muscles do not grow in the gym.
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00:20:13.359 --> 00:20:16.200
They grow when you rest. Training for two hours every
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00:20:16.279 --> 00:20:19.640
day is counterproductive. You are breaking down muscle tissue that
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never has time to recover and rebuild. The optimal training
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00:20:23.079 --> 00:20:26.319
duration for most men is forty five to seventy five minutes.
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Get in, do your compound movements, do a few accessory exercises,
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and get out. Spend the rest of your energy on eating, sleeping,
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and recovering. The men who spend three hours in the
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gym every day are not building more muscle than the
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00:20:38.720 --> 00:20:41.640
men who spend one hour. They are just burning more
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00:20:41.680 --> 00:20:46.079
calories and potentially overtraining. The third mistake is ignoring mobility
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00:20:46.079 --> 00:20:48.880
and flexibility. The gym is not just about lifting heavy.
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It is about maintaining the ability to move well. If
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00:20:51.200 --> 00:20:53.440
you cannot touch your toes, if your shoulders ache when
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00:20:53.440 --> 00:20:56.000
you reach overhead, if your hips feel tight and restricted,
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you are at a higher risk of injury and your
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00:20:58.000 --> 00:21:01.039
lifts will suffer. Spend five to ten minutes before every
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00:21:01.079 --> 00:21:06.319
session doing dynamic stretches, arm circles, hip circles, body weight squats, lunges,
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and thoracic rotations. This is not wasted time. This is
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00:21:09.359 --> 00:21:12.839
injury prevention and performance enhancement. A man who moves well
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00:21:12.960 --> 00:21:15.920
lifts better and stays healthier. The fourth mistake is skipping
401
00:21:15.920 --> 00:21:18.039
the warm up. Your warm up is not optional, it
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00:21:18.079 --> 00:21:20.759
is a critical part of your training. A proper warm
403
00:21:20.839 --> 00:21:24.279
up increases blood flow to your muscles, raises your core temperature,
404
00:21:24.279 --> 00:21:27.119
and prepares your nervous system for the demands of heavy lifting.
405
00:21:27.240 --> 00:21:29.559
A good warm up looks like this five minutes of
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00:21:29.640 --> 00:21:32.160
light cardio like walking on a treadmill or using a
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00:21:32.240 --> 00:21:34.440
rowing machine. Then two to three sets of your first
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exercise with progressively heavier weights, starting from the empty bars
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00:21:37.960 --> 00:21:40.640
and working up to your working weight. For example, if
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00:21:40.640 --> 00:21:42.880
your working weight on the squad is one hundred and
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00:21:42.880 --> 00:21:45.039
eighty five pounds, you would do five reps with the
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empty bars, five reps with one hundred and thirty five,
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and five reps with one hundred and sixty five. Then
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you begin your working sets. This process takes less than
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ten minutes and will dramatically reduce your risk of injury.
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The fifth mistake is comparison. The gym is filled with
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men who have been training for years, some for decades.
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00:22:02.519 --> 00:22:04.799
You cannot walk in on your first day and compare
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yourself to a man who has been lifting for ten years.
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00:22:07.519 --> 00:22:10.440
He has had three thousand, six hundred and fifty training sessions.
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00:22:10.599 --> 00:22:13.079
You have had one. His progress is the result of
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00:22:13.200 --> 00:22:16.240
thousands of hours of effort. Your progress is the result
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of one session. Stay in your own lane, focus on
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your own numbers, track your own progress. The only competition
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that matters is the one between who you are today
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and who you were last week. Let me talk about
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how to structure your week for a man who is
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training for overall physique, development and strength, three training days
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00:22:33.279 --> 00:22:36.920
per week is the sweet spot Monday, Wednesday, Friday. This
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00:22:37.000 --> 00:22:39.359
gives you a training day followed by a recovery day
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alternative throughout the week. Here is a sample program. Monday
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00:22:42.960 --> 00:22:46.640
is upper body bench press, three sets of five barbell row,
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00:22:46.799 --> 00:22:49.839
three sets of five overhead press, three sets of eight
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00:22:50.079 --> 00:22:53.480
chin ups, three sets as many as possible barbell curls,
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00:22:53.680 --> 00:22:56.759
three sets of ten tricep dips, three sets of ten.
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00:22:57.039 --> 00:23:00.400
Wednesday is lower body. It's rot three sets of five
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00:23:00.720 --> 00:23:05.039
Romanian deadlift, three sets of eight leg press, three sets
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of ten walking lunges, three sets of twelve per leg
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00:23:09.160 --> 00:23:13.920
calf raises, four sets of fifteen. Friday's full body deadlift.
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00:23:14.359 --> 00:23:17.960
One set of five, overhead press, three sets of five
441
00:23:18.519 --> 00:23:22.359
incline bench press, three sets of eight pull ups, three
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00:23:22.400 --> 00:23:25.920
sets of as many as possible, face polls, three sets
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of fifteen planks, three sets of one minute. This program
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00:23:30.200 --> 00:23:33.720
covers every major muscle group three times per week. It
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00:23:33.799 --> 00:23:36.599
focuses on the compound movements that drive the most growth.
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00:23:37.160 --> 00:23:41.400
It includes enough volume to stimulate adaptation without excessive fatigue,
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00:23:41.920 --> 00:23:44.480
and it leaves four days per week for recovery, which
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is when the actual muscle building happens. Let me talk
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00:23:48.240 --> 00:23:51.400
about Jim etiquette, because this is something that separates men
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00:23:51.440 --> 00:23:54.200
who belong in the gym from men who are just visiting.
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00:23:54.920 --> 00:23:58.160
The gym is a shared space. It has rules, both
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00:23:58.160 --> 00:24:02.599
written and unwritten, that every man should respect. Understanding these
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rules is not just about being polite. It is about
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signaling that you are a serious lifter, not a tourist.
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00:24:09.319 --> 00:24:13.279
The first rule is rerack your weights every single time.
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00:24:13.920 --> 00:24:16.200
When you finish a set on the squat rack, take
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00:24:16.240 --> 00:24:18.400
the plates off the bars and put them back where
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00:24:18.440 --> 00:24:21.440
you found them. When you finish a set of dumbbell curls,
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00:24:21.759 --> 00:24:24.920
walk the dumbbells back to the rack. Leaving weights on
460
00:24:24.960 --> 00:24:27.680
the floor, on the bench, or on the bars is
461
00:24:27.720 --> 00:24:30.359
the single most annoying thing a man can do in
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00:24:30.400 --> 00:24:31.079
the gym.
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00:24:31.279 --> 00:24:34.000
But tells everyone around you that you do not respect
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the space. Rerack your weights always. The second rule is
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00:24:38.160 --> 00:24:40.920
wipe down equipment after you use it. Nobody wants to
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00:24:40.960 --> 00:24:42.839
lie on a bench that is covered in your sweat.
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00:24:43.200 --> 00:24:46.000
Keep a towel with you after every set on a bench,
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00:24:46.039 --> 00:24:48.680
a machine or an ab Matt wipe it down. This
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00:24:48.799 --> 00:24:50.720
takes five seconds and shows that you are a man
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who takes care of his environment. The third rule is
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do not hog equipment. If you are doing a set
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of three to five reps on the squat rack, that
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00:24:58.440 --> 00:25:00.000
is fine. But if you are sitting on a mashie
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00:25:00.359 --> 00:25:03.000
scrolling through your foam for five minutes between sets, you
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00:25:03.039 --> 00:25:06.400
are wasting everyone's time. Keep your rest periods reasonable two
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00:25:06.480 --> 00:25:09.279
to three minutes between heavy compound sets, one to two
477
00:25:09.359 --> 00:25:12.920
minutes between accessory exercises. If you need to rest longer,
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00:25:13.039 --> 00:25:15.480
step away from the equipment and let someone else use it.
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The fourth rule is ask before working in. If the
480
00:25:18.680 --> 00:25:21.240
gym is crowded and someone is using the equipment you need,
481
00:25:21.440 --> 00:25:24.400
ask if you can work in. This means alternating sets
482
00:25:24.440 --> 00:25:27.599
with the other person. Most serious lifters will say yes,
483
00:25:27.839 --> 00:25:30.400
it is efficient, it is respectful, and it keeps the
484
00:25:30.440 --> 00:25:33.440
gym moving. Do not just stand behind someone staring at them.
485
00:25:33.720 --> 00:25:34.519
Use your words.
486
00:25:34.799 --> 00:25:38.440
The fifth rule is do not give unsolicited advice unless
487
00:25:38.480 --> 00:25:41.519
someone is about to injure themselves with genuinely dangerous form.
488
00:25:41.640 --> 00:25:44.680
Keep your tips to yourself. Nobody asked, Nobody wants your
489
00:25:44.720 --> 00:25:47.920
opinion on their deadlift. Focus on your own trading issue.
490
00:25:48.200 --> 00:25:51.160
If someone asks for help, be generous with your knowledge.
491
00:25:51.480 --> 00:25:54.559
But unsolicited coaching is one of the fastest ways to
492
00:25:54.599 --> 00:25:57.799
make enemies in the gym. Understanding these rules is not
493
00:25:57.960 --> 00:26:00.960
just about etiquette, It is about identity. A man who
494
00:26:01.039 --> 00:26:04.000
respects the gym is a man who respects himself. He
495
00:26:04.079 --> 00:26:06.599
is a man who takes his training seriously. He is
496
00:26:06.640 --> 00:26:09.319
a man who belongs. Walk into the gym with this
497
00:26:09.480 --> 00:26:11.640
mindset and you will be treated like a member of
498
00:26:11.640 --> 00:26:15.440
the community, not an outsider. Let me talk about progression
499
00:26:15.440 --> 00:26:19.480
on this program. For the main lifts squat, bench press,
500
00:26:19.680 --> 00:26:23.440
overhead press, deadlift, and barbel row, add two and a
501
00:26:23.480 --> 00:26:26.519
half pounds to the bars every session. If you squat
502
00:26:26.559 --> 00:26:29.599
one hundred eighty five pounds on Monday, squat one hundred
503
00:26:29.680 --> 00:26:32.559
ninety pounds on Wednesday, and one hundred ninety five pounds
504
00:26:32.599 --> 00:26:36.640
on Friday. For the accessory lifts, curls, dips, leg press,
505
00:26:36.960 --> 00:26:39.559
try to add one rep per set every week until
506
00:26:39.599 --> 00:26:42.000
you reach the top of the rep range. Then add
507
00:26:42.039 --> 00:26:45.079
weight and start at the bottom again. This creates a steady,
508
00:26:45.119 --> 00:26:48.599
sustainable progression that will carry you forward for months. Now,
509
00:26:48.680 --> 00:26:52.039
let me address the elephant in the room supplementation. The
510
00:26:52.079 --> 00:26:55.640
supplement industry is a billion dollar machine built on marketing, hype,
511
00:26:55.720 --> 00:26:59.599
and pseudoscience. Most supplements are useless. They do not do
512
00:26:59.680 --> 00:27:02.599
what they're labels claim. They are expensive urine.
513
00:27:02.960 --> 00:27:05.960
But there are a few that actually have scientific backing
514
00:27:06.200 --> 00:27:10.519
and can provide a measurable benefit. The first is creatine monohydrate.
515
00:27:11.039 --> 00:27:13.640
This is the most researched supplement in the history of
516
00:27:13.680 --> 00:27:16.720
sports nutrition. It has been studied in over five hundred
517
00:27:16.759 --> 00:27:21.720
peer reviewed studies and the conclusion is consistent. Creatine increases strength,
518
00:27:22.039 --> 00:27:25.279
power output, and muscle growth. It works by increasing the
519
00:27:25.279 --> 00:27:28.519
phosphocreatine stores in your muscles, which allows you to produce
520
00:27:28.599 --> 00:27:32.839
more energy during high intensity exercise. The recommended dose is
521
00:27:32.960 --> 00:27:36.279
five grams per day, every day. It does not need
522
00:27:36.319 --> 00:27:38.400
to be cycled, it does not need to be loaded,
523
00:27:38.680 --> 00:27:41.799
just five grams daily, mixed with water or added to
524
00:27:41.839 --> 00:27:44.839
a shake. It is cheap, it is safe, and it works.
525
00:27:45.480 --> 00:27:48.480
The second is way protein. This is not a magical
526
00:27:48.559 --> 00:27:51.119
muscle builder. It is simply a convenient way to hit
527
00:27:51.119 --> 00:27:54.000
your daily protein target. If you struggle to eat enough
528
00:27:54.000 --> 00:27:57.200
protein from whole foods, a way protein shape can fill
529
00:27:57.240 --> 00:28:00.519
the gap. One scoop provides roughly twenty five five grams
530
00:28:00.559 --> 00:28:04.559
of protein with minimal fat and carbohydrates. It digests quickly,
531
00:28:04.720 --> 00:28:08.079
making it ideal for post workout recovery. It is a tool,
532
00:28:08.400 --> 00:28:11.640
not a crutch. Use it when whole food is not practical.
533
00:28:12.519 --> 00:28:16.200
The third is vitamin D. Most men are deficient in
534
00:28:16.279 --> 00:28:20.480
vitamin D, especially those who work indoors. Vitamin D plays
535
00:28:20.480 --> 00:28:24.400
a critical role in testosterone production, bone health, and immune function.
536
00:28:25.079 --> 00:28:28.400
A deficiency can lead to fatigue, decreased muscle strength, and
537
00:28:28.440 --> 00:28:32.319
impaired recovery. Get your levels tested. If you are below
538
00:28:32.480 --> 00:28:36.359
forty nanograms per milileter supplement with two thousand to five
539
00:28:36.440 --> 00:28:40.079
thousand iu of vitamin D three daily, taken with a
540
00:28:40.160 --> 00:28:44.400
meal containing fat for better absorption. Everything else is marginal
541
00:28:44.480 --> 00:28:47.480
at best. BCAAs are a waste of money if you
542
00:28:47.519 --> 00:28:51.640
are eating enough protein. Testosterone boosters are mostly garbage. Fat
543
00:28:51.720 --> 00:28:55.279
burners are caffeine and expensive packaging. Pre workouts can be
544
00:28:55.400 --> 00:28:58.759
useful for energy, but they are not necessary. Save your money,
545
00:28:58.920 --> 00:29:01.839
spend it on quality food instead. Let me talk about
546
00:29:01.839 --> 00:29:05.400
recovery because this is where the actual muscle building happens.
547
00:29:05.519 --> 00:29:07.759
Your muscles do not grow when you are in the gym.
548
00:29:07.920 --> 00:29:11.079
They grow when you are sleeping, eating, and resting. The
549
00:29:11.160 --> 00:29:14.559
gym is the stimulus. Recovery is the response. If you
550
00:29:14.640 --> 00:29:17.640
do not recover properly, you are just breaking down muscle
551
00:29:17.680 --> 00:29:20.720
tissue without giving it the chance to rebuild stronger. There
552
00:29:20.759 --> 00:29:23.960
are three pillars of recovery. The first is sleep, which
553
00:29:23.960 --> 00:29:27.359
we already covered. The second is nutrition, which we also covered.
554
00:29:27.400 --> 00:29:30.119
The third is the deload week. A deload week is
555
00:29:30.160 --> 00:29:33.599
a planned period where you reduce your training intensity and volume.
556
00:29:33.720 --> 00:29:36.200
You cut your weights by forty to fifty percent and
557
00:29:36.279 --> 00:29:38.920
reduce your sets by half. The purpose is to allow
558
00:29:38.960 --> 00:29:42.839
your joints, tendons, and nervous system to fully recover. Most
559
00:29:42.880 --> 00:29:45.759
men push through pain and fatigue until they get injured.
560
00:29:45.880 --> 00:29:48.920
A deload week every four to six weeks prevents that
561
00:29:49.160 --> 00:29:51.079
it is not a sign of weakness, It is a
562
00:29:51.119 --> 00:29:55.400
sign of intelligence. The strongest men in the world, professional powerlifters,
563
00:29:55.440 --> 00:29:59.960
Olympic weightlifters, elite athletes all incorporate deload weeks into their training.
564
00:30:00.480 --> 00:30:02.640
They understand that you cannot drive a car at full
565
00:30:02.680 --> 00:30:06.000
throttle forever without eventually blowing the engine. How do you
566
00:30:06.079 --> 00:30:08.039
know when you need a d load? There are clear
567
00:30:08.079 --> 00:30:11.319
signals when your weights feel heavier than they should, when
568
00:30:11.319 --> 00:30:14.880
your motivation to train drops significantly, when you are sleeping
569
00:30:14.920 --> 00:30:18.440
more than usual but still feeling fatigued, When minor aches
570
00:30:18.480 --> 00:30:22.480
and pain start accumulating, when your grip feels weaker, when
571
00:30:22.519 --> 00:30:25.279
your joints ache. These are all signs that your body
572
00:30:25.319 --> 00:30:28.559
is asking for a break. Listen to it. Take the deload.
573
00:30:28.839 --> 00:30:31.519
You will come back stronger the following week. Now, let
574
00:30:31.519 --> 00:30:33.559
me address something that holds a lot of men back,
575
00:30:33.920 --> 00:30:36.319
the belief that they are too old to start. This
576
00:30:36.440 --> 00:30:39.039
is one of the most damaging myths in fitness. I
577
00:30:39.039 --> 00:30:42.160
have seen men start lifting at fifty, at sixty, even
578
00:30:42.200 --> 00:30:46.359
at seventy and completely transform their bodies. A study published
579
00:30:46.400 --> 00:30:48.920
in the journal onkot Target found that men who began
580
00:30:49.039 --> 00:30:52.359
resistance training in their sixties gain significant muscle mass and
581
00:30:52.400 --> 00:30:55.119
strength of it in twelve weeks. Your body does not
582
00:30:55.240 --> 00:30:58.119
have an expiration date for building muscle. It has an
583
00:30:58.119 --> 00:31:00.400
expiration date for building muscle at the rate of a
584
00:31:00.440 --> 00:31:03.160
twenty year old. Sure, but that is not the standard.
585
00:31:03.559 --> 00:31:07.640
The standard is progress, and progress is available at any age.
586
00:31:08.200 --> 00:31:10.640
If you are forty and you have never lifted, your
587
00:31:10.680 --> 00:31:13.519
first year of training will be your most transformative year.
588
00:31:13.680 --> 00:31:16.559
You will gain muscle faster than you ever thought possible.
589
00:31:16.640 --> 00:31:20.079
Your testosterone levels will increase, your bone density will improve,
590
00:31:20.119 --> 00:31:23.559
your metabolism will accelerate, your energy will skyrocket. The same
591
00:31:23.640 --> 00:31:26.160
is true if you are fifty or sixty. The body
592
00:31:26.200 --> 00:31:29.559
responds to the stimulus of resistance training regardless of age.
593
00:31:29.680 --> 00:31:32.359
The only difference is the rate of progress. A twenty
594
00:31:32.359 --> 00:31:34.640
five year old might add twenty pounds of muscle in
595
00:31:34.680 --> 00:31:37.079
his first year, a fifty year old might add ten,
596
00:31:37.240 --> 00:31:39.440
But ten pounds of muscle on a fifty year old
597
00:31:39.480 --> 00:31:42.759
is a complete physical transformation. It changes how he looks,
598
00:31:42.880 --> 00:31:45.519
how he feels, how he moves, and how he lives.
599
00:31:45.799 --> 00:31:48.519
Let me talk about accountability, because this is the glue
600
00:31:48.519 --> 00:31:51.359
that holds everything together. The most successful men in the
601
00:31:51.400 --> 00:31:53.720
gym are not the ones with the best genetics or
602
00:31:53.720 --> 00:31:56.599
the most knowledge. They are the ones with the most accountability.
603
00:31:56.720 --> 00:31:59.200
They have a training partner who expects them to show up.
604
00:31:59.279 --> 00:32:01.599
They have a coat who writes their program. They have
605
00:32:01.680 --> 00:32:05.960
a system that tracks their progress. Without accountability, motivation fades.
606
00:32:06.119 --> 00:32:09.200
Motivation is unreliable. It comes and goes like the weather.
607
00:32:09.359 --> 00:32:12.480
Accountability is constant. It is the promise you make to
608
00:32:12.519 --> 00:32:15.119
someone else, or to yourself that you will be there
609
00:32:15.160 --> 00:32:17.359
on Monday at six in the morning, no matter what.
610
00:32:17.599 --> 00:32:20.880
Here is how to build accountability into your program. First,
611
00:32:21.039 --> 00:32:23.559
find a training partner dot A friend who goes to
612
00:32:23.559 --> 00:32:26.359
the gym and scroll through his phone between sets. A
613
00:32:26.359 --> 00:32:28.759
man who is committed to lifting. A man who will
614
00:32:28.759 --> 00:32:30.680
text you at five thirty in the morning if you
615
00:32:30.680 --> 00:32:33.079
have not shown up by six. A man who will
616
00:32:33.119 --> 00:32:34.799
push you to add weight to the bars when you
617
00:32:34.880 --> 00:32:37.440
want to play it safe. A good training partner is
618
00:32:37.480 --> 00:32:41.480
worth more than any personal trainer. Second, track your workouts.
619
00:32:41.839 --> 00:32:46.079
Write down every exercise, every set, every rep, and every weight.
620
00:32:46.519 --> 00:32:48.599
This creates a record of your progress that you can
621
00:32:48.640 --> 00:32:50.640
look back on and see how far you have come.
622
00:32:51.000 --> 00:32:53.839
It also creates a challenge. If you squat one hundred
623
00:32:53.839 --> 00:32:55.960
and eighty five for three sets of five on Monday,
624
00:32:56.039 --> 00:32:58.400
you have a number to beat on Wednesday. The act
625
00:32:58.400 --> 00:33:01.920
of writing it down makes it real. Third, take progress photos.
626
00:33:02.319 --> 00:33:04.599
Every four weeks. Stand in the same spot, in the
627
00:33:04.640 --> 00:33:07.240
same lighting and take a photo from the front, side
628
00:33:07.279 --> 00:33:10.519
and back. The mirror lies to you every day. Photos
629
00:33:10.559 --> 00:33:12.480
do not. When you look at a photo from four
630
00:33:12.480 --> 00:33:16.400
weeks ago and compare it to today, the changes become undeniable.
631
00:33:16.519 --> 00:33:19.200
Let me talk about the long game, because building a strong,
632
00:33:19.279 --> 00:33:22.599
well built physique is not a three month project. Is
633
00:33:22.640 --> 00:33:26.759
a three year project, not three months, three years. The
634
00:33:26.799 --> 00:33:28.920
men who have the physiques that you admire, the men
635
00:33:28.960 --> 00:33:31.880
with the broad shoulders, the thick arms, the visible abs,
636
00:33:31.920 --> 00:33:35.000
the kind of body that commands respect. Those men did
637
00:33:35.000 --> 00:33:37.400
not build that body in a few weeks. They built
638
00:33:37.400 --> 00:33:41.640
it over years of consistent training, proper nutrition, and adequate recovery.
639
00:33:41.880 --> 00:33:44.599
The first year, you will make dramatic progress. Your body
640
00:33:44.599 --> 00:33:47.079
will respond to the new stimulus like a sponge. You
641
00:33:47.119 --> 00:33:50.200
will add muscle quickly, drop fat, and see visible changes
642
00:33:50.240 --> 00:33:53.400
every few weeks. The second year, the progress slows. You
643
00:33:53.440 --> 00:33:55.720
will still be getting stronger and building muscle, but the
644
00:33:55.799 --> 00:33:58.480
changes are more gradual. You have to pay closer attention
645
00:33:58.559 --> 00:34:01.960
to nutrition, recovery, and programming. The third year and beyond,
646
00:34:02.000 --> 00:34:04.400
you are now building a physique that most men never reach.
647
00:34:04.680 --> 00:34:07.440
You are refining, you are adding detail. You are chasing
648
00:34:07.480 --> 00:34:09.440
perfection in a way that only men who have been
649
00:34:09.480 --> 00:34:12.320
training for years can understand. This is not a quick fix.
650
00:34:12.559 --> 00:34:14.639
This is not a program you do for six weeks
651
00:34:14.679 --> 00:34:16.599
and then move on to the next trendy thing. This
652
00:34:16.760 --> 00:34:19.480
is a lifestyle. This is a commitment to being the strongest,
653
00:34:19.519 --> 00:34:22.400
most capable version of yourself, not just for a few months,
654
00:34:22.400 --> 00:34:24.239
but for the rest of your life. The gym is
655
00:34:24.280 --> 00:34:26.480
not something you do, It is something you are. It
656
00:34:26.519 --> 00:34:28.440
is part of your identity. It is part of who
657
00:34:28.480 --> 00:34:30.840
you are. Now, let me talk about something nobody tells
658
00:34:30.880 --> 00:34:34.239
you about. Building a strong physique. It changes your social reality.
659
00:34:34.360 --> 00:34:37.199
This is not theoretical. This is observable. When you carry
660
00:34:37.239 --> 00:34:40.639
yourself with a body that communicates discipline, people treat you differently.
661
00:34:40.719 --> 00:34:42.960
They listen when you speak, They give you the benefit
662
00:34:43.000 --> 00:34:45.320
of the doubt. They assume you are competent before you
663
00:34:45.360 --> 00:34:48.360
prove it. A study from the University of Waterloo found
664
00:34:48.400 --> 00:34:52.159
that muscular men are perceived as more dominant, more confident,
665
00:34:52.280 --> 00:34:56.039
and more attractive than their less muscular counterparts, regardless of
666
00:34:56.079 --> 00:34:59.840
facial attractiveness. Your body is a social signal, and that's
667
00:35:00.000 --> 00:35:03.199
the signal carries weight in every interaction you have. This
668
00:35:03.320 --> 00:35:06.960
matters in the workplace. Men with strong physiques are statistically
669
00:35:07.000 --> 00:35:10.239
more likely to be promoted to leadership positions, not because
670
00:35:10.239 --> 00:35:13.119
they are smarter, not because they work harder, because their
671
00:35:13.159 --> 00:35:16.639
physical presence communicates authority. A man who walks into a
672
00:35:16.679 --> 00:35:20.280
meeting with broad shoulders and a confident posture commands attention
673
00:35:20.360 --> 00:35:22.159
in a way that a man who slouches in his
674
00:35:22.239 --> 00:35:25.599
chair simply cannot. This is not about discrimination. It is
675
00:35:25.639 --> 00:35:29.360
about the primal human tendency to associate physical strength with
676
00:35:29.480 --> 00:35:32.840
leadership capability. It has been this way for thousands of years.
677
00:35:33.039 --> 00:35:35.559
It is not changing anytime soon at all. You can
678
00:35:35.599 --> 00:35:38.079
either fight it or use it. This matters in your
679
00:35:38.119 --> 00:35:41.719
personal life. A strong physique changes how women respond to you.
680
00:35:42.039 --> 00:35:45.039
It changes how other men interact with you. It changes
681
00:35:45.079 --> 00:35:47.679
how you walk into a room, how you shake hands,
682
00:35:47.840 --> 00:35:50.679
how you make eye contact. There is a confidence that
683
00:35:50.760 --> 00:35:53.840
comes from knowing you are physically capable, not the fake
684
00:35:53.920 --> 00:35:57.320
confidence of bluster and bravado, the quiet confidence of a
685
00:35:57.360 --> 00:36:01.280
man who knows he can handle himself. Confidence is magnetic.
686
00:36:01.599 --> 00:36:04.159
It draws people in, It makes them want to be
687
00:36:04.239 --> 00:36:07.719
around you. It makes them trust you, and trust in
688
00:36:07.800 --> 00:36:11.320
every relationship is the foundation of everything. This matters in
689
00:36:11.360 --> 00:36:14.960
your relationship with yourself. The man who trains consistently sees
690
00:36:15.039 --> 00:36:18.360
himself differently. He does not avoid mirrors, he does not
691
00:36:18.440 --> 00:36:21.920
shrink in photographs, He does not feel uncomfortable taking his
692
00:36:21.960 --> 00:36:24.920
shirt off at the beach. He stands tall, he makes
693
00:36:24.920 --> 00:36:28.559
eye contact, he walks with purpose. This is not arrogance.
694
00:36:28.840 --> 00:36:31.480
It is the natural result of investing in yourself and
695
00:36:31.519 --> 00:36:33.760
seeing the return. When you know you have put in
696
00:36:33.800 --> 00:36:36.159
the work, you carry yourself like a man who is
697
00:36:36.199 --> 00:36:39.280
put in the work. That energy is unmistakable and it
698
00:36:39.360 --> 00:36:42.679
changes every interaction you have, not just with others, but
699
00:36:42.760 --> 00:36:46.119
with yourself. Let me talk about hydration, because this is
700
00:36:46.159 --> 00:36:49.239
another factor that most men ignore. Water is the most
701
00:36:49.239 --> 00:36:52.239
important nutrient in your body. It is involved in every
702
00:36:52.280 --> 00:36:57.159
metabolic process. It is essential for muscle function, joint health, digestion,
703
00:36:57.440 --> 00:37:01.400
and cognitive performance. Dehydration as low as two percent of
704
00:37:01.440 --> 00:37:04.199
body weight can decrease strength bite up to twenty percent.
705
00:37:04.519 --> 00:37:06.920
If you weigh two hundred pounds and you are dehydrated
706
00:37:06.960 --> 00:37:10.400
by just four pounds, your squat, your bench press, and
707
00:37:10.480 --> 00:37:14.320
your dead lift all suffers significantly. The recommended intake for
708
00:37:14.360 --> 00:37:16.719
a man who is training is at least one gallon
709
00:37:16.760 --> 00:37:19.480
of water per day, That is one hundred twenty eight
710
00:37:19.519 --> 00:37:22.480
ounces more. If you sweat heavily or train in a
711
00:37:22.480 --> 00:37:26.079
hot environment, carry a water bottle with you everywhere, sip
712
00:37:26.119 --> 00:37:28.840
throughout the day. Do not wait until you are thirsty.
713
00:37:29.320 --> 00:37:32.559
By the time you feel thirsty, you are already dehydrated.
714
00:37:32.920 --> 00:37:35.639
Here is a practical system for tracking your water intake.
715
00:37:36.239 --> 00:37:39.360
Fill a thirty two ounce bottle in the morning, drink
716
00:37:39.400 --> 00:37:42.960
it before lunch, Fill it again, drink it before dinner.
717
00:37:43.320 --> 00:37:46.639
Fill it one more time, drink it before bed. That
718
00:37:46.760 --> 00:37:51.119
is three bottles ninety six ounces. Add thirty two ounces
719
00:37:51.199 --> 00:37:55.000
during your workout and you hit one hundred twenty eight Simple,
720
00:37:55.400 --> 00:37:59.320
trackable and effective. Let me close with this. The barbell
721
00:37:59.360 --> 00:38:01.599
does not judge you. It does not care if you
722
00:38:01.639 --> 00:38:04.360
are skinny or overweight. It does not care if you
723
00:38:04.400 --> 00:38:07.480
have never lifted before. It does not care about your age,
724
00:38:07.719 --> 00:38:11.400
your background, or your excuses. It is the most democratic
725
00:38:11.400 --> 00:38:14.159
piece of equipment in the gym. It gives you exactly
726
00:38:14.199 --> 00:38:18.320
what you put into it, nothing more, nothing less. If
727
00:38:18.360 --> 00:38:21.000
you show up, put in the work, eat the food,
728
00:38:21.320 --> 00:38:24.480
sleep the hours, and stay consistent, the bar belle will
729
00:38:24.480 --> 00:38:28.360
reward you with a body that changes everything. Your posture,
730
00:38:28.800 --> 00:38:35.559
your confidence, your energy, your presence, your life. The decision
731
00:38:35.599 --> 00:38:38.280
to walk into the gym is the easiest part. The
732
00:38:38.360 --> 00:38:41.199
hard part is walking in again the next day, and
733
00:38:41.239 --> 00:38:44.960
the day after that, and the day after that for years.
734
00:38:45.639 --> 00:38:48.519
That is the real challenge, not the weight on the bars,
735
00:38:48.880 --> 00:38:52.480
not the program, not the supplements. The challenge is showing
736
00:38:52.559 --> 00:38:55.559
up day after day when it is boring, when it
737
00:38:55.639 --> 00:38:58.519
is hard, when you do not feel like it, when
738
00:38:58.559 --> 00:39:00.400
every part of you wants to stay in bed and
739
00:39:00.480 --> 00:39:04.239
scroll through your phone. That is where the real transformation happens,
740
00:39:04.840 --> 00:39:07.679
not in the muscles, in the mind. You already have
741
00:39:07.760 --> 00:39:10.679
everything you need to start a gym, a program, a plan.
742
00:39:11.000 --> 00:39:13.639
The only thing missing is the decision. Make it today,
743
00:39:13.800 --> 00:39:17.039
not tomorrow, not Monday, not next month. Today, walk into
744
00:39:17.079 --> 00:39:19.559
the gym, pick up the barbell, and start building the
745
00:39:19.559 --> 00:39:21.320
man you were meant to be. That is it for
746
00:39:21.360 --> 00:39:24.079
today's episode of the Alpha Code. If this episode gave
747
00:39:24.079 --> 00:39:26.239
me something worth passing along, share it with a man
748
00:39:26.280 --> 00:39:28.199
who needs to hear it. You know the one, the
749
00:39:28.239 --> 00:39:30.480
guy who keeps talking about getting in shape but has
750
00:39:30.519 --> 00:39:33.000
not done anything about it yet. Send him this episode.
751
00:39:33.119 --> 00:39:34.920
It might be the push and needs I will see
752
00:39:34.960 --> 00:39:35.719
you in the next one.