Let me talk to you guys about something I call walking the rack. Most men in the gym have one setting, heavy as possible. They walk up to the dumbbells, grab the biggest pair they think they can handle, and fight their way through it. Grinding. Squirming. Using everything but the muscle they're actually supposed to be training. That's not progressive overload. That's ego. Walking the rack is different. You start lighter than you think you need to. You get the blood flowing, you get the mind-muscle connection firing, you get locked in. Then, and only if you can still hit 12 to 16 clean reps with full control, you move up. You're not chasing a number. You're chasing the feeling. The pump. The connection. That zone where your brain and the muscle you're training are completely dialled in to each other. Some days I stay light the whole session because that's what my body needs. Other days I walk up the rack and find a weight that really challenges me within that rep range. Both are right. What's never right is grabbing a weight so heavy you can't feel the muscle working. I could do 50s or 60s on a shoulder press. I choose not to. Not because I can't, because it doesn't serve what I'm actually trying to build. That's the difference between training with ego and training with intelligence. Do you walk the rack, or do you go straight to the heaviest weight you can handle? Drop it below. 👇

Today I did leg presses then band RDLs then one legged presses because I really can’t squat or do Bulgarians. I was supposed to do band leg extensions but had trouble hooking my band up to the total gym then it was unilateral bicep curls followed by hammers. Low and slow on everything. I’m feeling it. Doing a modified upper lower so that’s why biceps were on leg day and also some side delts.

I am thinking of trying a split that one of my coworkers suggested to me that he calls a big muscle day little muscle day split where he trains all his big muscles one day so chest back and the leg muscles, quads, and hamstrings then the next day he does his little muscle, muscles, biceps, triceps, shoulders, and calves, and he throws in abs wherever and it would run the same way you would do a four day upper lower so Monday, Tuesday, Thursday, Friday with Wednesdays and weekends off, and I like the idea of not being burnt out from every muscle crammed into upper day and every muscle crammed into lower day.

I’m in the middle of the Deload phase in the training program month 1. 60-65% lighter than last week and still getting a good pump. I have been keeping it 2,0,1,0 / 3,0,1,0 and really concentrating to get the connection to the muscles I’m working. Is anyone else that has worked there deload week been getting that good of results?

Quick heads up on two things we're building behind the scenes. First, a BUILT DIFFERENT™ app. One place for the community, your programming, and your training, all in your pocket. More on what it does as we get closer. Second, TEMPERED™, our professional strength supplement line. No proprietary blends, no hype, just formulas worth taking. TEMPERED is the one to act on now. Get on the wait list so you're first in line when it drops. Premium members get priority on order fills. The first run is limited, so Premium goes to the front before it opens to everyone. Get on the TEMPERED wait list here.