"The bigger the goal, that is the dragon, thus the harder it is. The more difficult the mission and so the stronger the dragon slayer is, which is you". Do these difficult things, the more difficult it is the better, this is the story you will tell one day. 99% of people I see in the gym train to mild discomfort, be that guy who trains hard, maybe not on all sets, but on most of them Information is everywhere, and most people know what they have to do Do this right now: Have an attention span and turn of your phone right now and do what your procrastinating on

"Damn, that guy's genetics are so good" That's what you think Yet you're training is all over the place Or that person's genetics are genuinely very good But you should be grateful for your genetics, especially if they're bad (which you don't even know if they're bad yet) You should be grateful for your bad genetics because they make you more hungry for progress, and YOU will be the one who sticks around My genetics aren't good, but that isn't an excuse I dip 60KG, Pull up 40KG, and learnt the HSPU in 3 days; with just 1 year of consistent training at 15yo But bro I've sacrificed so so much more than you've ever thought possible Plan out your program, goals, take a bit of time to think about it then sprint towards it, brainlessly. Not in the way in which you don't deload if you're plateauing but in the way in which you don't change every single exercise before seeing progress. Stick to your plan for at least 2 months, literally any plan will get you to your goals as long as its specific to them Alex Hormozi: "Do so much work that it's unreasonable — you win." Do so much work, and do it so smart

You're doing too much 95% of people reading this are "overoptimizing" their training to the point of getting less gains You either realize this, or you don't But you are watching too many of those fitness videos or whatever you train for specifically But what you don't realize is: This is the instant gratification of working out Pushing to failure on 50%+ of your sets is also instant gratification Go have a life outside of the gym - Talk to people you find interesting, no guide will teach you how except trying - Learn to build deeper connections, genuinely listen to people while saying your honest opinion to filter out the "friends" Build proof every day of who you are, when you're doing the next hard thing, you have your proof But build it every single day Going on your phone first thing makes you lazy because you've made today's identity/proof I went on my phone vs you started today of with a calming walk you build that proof to continue today with the same intention You already know what to do, Just Do The Work -Orfeas Onasis

Don't fall for the "hypetrophy" trap of calisthenics You started to learn skills and huge strength with weighted Yet 1/3 of your sets are isolation The stretch and isolations MIGHT add 5-10% percent more gains if and only if everything else is locked in How do I know? I did it I watched 10s of hours of Bodybuilding science to try and implement it to calisthenics Yet didn't know why I couldn't muscle up when I could do 18 pull ups You HAVE to train specific to your goal muscle ups? explosive pull ups handstand push up? train handstand not huge stretch incline dumbell bench... OK but how? 1. Make your workout split based on movements not body parts e.g. pull up and dip day 2. about 60-70% of your sets should be the main exercise or a modification of it e.g. pull ups and top hold pull ups 3. Base your training around the goal, your isolations can sometimes be for aesthetics but should mostly be purposeful e.g. tricep pushdown instead of tricep overhead because it's more specific to the main movement -Orfeas Onasis

Pull ups are so so good 🤸‍♂️Bodybuilders, powerlifters, gymnasts, calisthenics atheltes Everyone does pull ups 😔Yet, you still cant do them Doing pull ups I've achieved a 40KG Weighted pull up, Clean muscle ups and 22 Pull ups in a row. They're amazing because you can bias them towards whatever goal you have, train explosive for muscle ups, arch back for bodybuilding etc 👲How I'd go from 0-1 Pull ups 1. Add assistance, bands or machine 2. Do lots of volume, 15-22 sets per week of 3-6 reps training 2-3 reps from failure depending on how fast you recover 3. Do them frequently, your first sets always give more stimilus to your muscle to grow so if you can do more of the first sets throughout the week, you'll make more gains. So try to split your pull ups to as many days as possible (3-4 maybe even 5 days) as long as you're able to recover in time Tomorrow, I'll teach you to go from 1-10+ Pull ups -Orfeas Onasis