I'm finally tracking my Macro's after 5 years of lifting. That was after 5 years, becoming a National Level Athlete, getting to 110lbs pullups for reps, gaining 63lbs of mostly muscle (90lbs to 153, same height). I genuinely have made pretty sick fuckin progress, especially since I never took actual weightlifting seriously until about 3 years ago. Tracking Macro's didn't "change my life", or setup a new standard of progress. In fact, I keep getting stronger and stronger. I used to think if you just ate healthy, and you used the special stomach expansion strategies I learned about, which isn't in this post (I did a lot of work to not have to track macros haha), I thought I could make permanent progress without having to do that step. And the thing is... I wasn't wrong. Mostly. I still firmly believe that if you manage to gain 2-4lbs a month, you learn to eat a lot, you eat healthy food, you don't need to track your macro's. The thing is, I stopped making progress, and I was doing all of this. And here's a lesson I've learned with training, but not with diet (until now). "The better you get, the more it takes to get better" Sounds simple as fuck right? It is. So now I get to go through the annoyance of using the apps haha, which I talked shit on for so long (the advice I've always given is to do what works best for yourself, so I don't think I've given bad advice). Cheers, Brandon

I achieved 50kg for 5 reps on weighted pullups, which is around a 60-65kg 1rm on weighted pullup (I also weighted 66kg when I did this). Most people think you get stronger purely by training hard, pushing to failure, leaving 0 RIR, but in my experience that's not the case. I became a National Level athlete, Varsity Wrestler, but more importantly for this guide, I was able to do 50kg pullups with ease, 90 degree handstand pushups, 50kg dips (3x10), 20kg muscle ups, and so much more cool shit. I've trained for 5+ years, and made some pretty sick fucking progress during that time (I've also helped lots of people which is nice, which is why I'm saying "If you" instead of "How I"). Quick warning, if you do this wrong you'll just waste a ton of time, so please. Listen to this guide, and ask for help if you need it. ONTO DA GUIIIIIIIIDE!!!!!!!!!!!!!!!!!!!!!!!!!!!! Understanding 💫periodization💫: If you've been on bodybuilding channels for a long time, you have no idea how literally every other type of fitness trains. It's not your fault, as bodybuilding takes up most of the internet, but please just don't have a crazy ego when I write these things. PERIODIZATION is as it sounds. Periods, and to get stronger, you need periods of: 1. HIGH VOLUME, low intensity (I can hear the bodybuilding elitists typing now haha) 2. LOW VOLUME, HIGH INTENSITY (They're happy again!) (Note, if you've plateaued and you're doing one or the other, do the other, and you should make good progress (assuming fatigue isn't super high, which is later in this guide)). "But Brandon! Why do we have to change shit!" A couple reasons, but you genuinely don't need to know that (haha). Just know that it works really fucking well haha (basically your brain and nervous system gets used to what you're doing, so to get a good stimulus you need to give it something different). How I go about this: Volume Phase (High Volume, Low Intensity): - Do higher reps than normal "But Brandon what does that mean!"

If you need help, ask for it, and if you don't need help, give it 👇👇

Recorded for @Tye Kirk @Brandon Beauchesne-Hebert Ai summary will go here when transcript is done

Here are 2 videos of me training the muscle up, applying something like a neuro-muscle technique. In these workouts am trying to move as slow as possible, holding the muscle up movement up and down until my body, grip, muscles are all shaking. My plan is to add more time under tension each day, seeing how long i can hold these slow movements. Video #1 is 3 min rep assisted with standing on my feet and giving as much wweight as i can while going slow up and slow down, holding a false grip on the rings, trying to stay completely relaxed in all the muscles that usually tense up and try to have minimal strain in the elbow/shoulder that has been strained the last couple weeks. Video#2 is a 3 min rep upside lifting 5 lb weights up and slowly letting it down. For 3 min this started to burn and make my body shake. Focusing again on staying relaxed in extreme tension. The neuro/nervous system training video talks about this method, I have only just heard about this but it sounded interesting and different and thought maybe it could help undo a repetitive pattern that keeps showing up in sports, rock climbing, weight training and work-life, pretty much everything. The technique is uses slowing down movement as one way to hyper focus on what you are doing, very intentional how you are moving, how to be as efficient working only the optimal muscles. Let me know if anyone else has tried anything like this? Ivan Zagorsky Video https://www.youtube.com/watch?v=WbtVBn8DMrs&t=324s