When I first stated working out I weighted 58kg @ 1.82m I used this process to gain 10kg in about 6 months. It changed my life going from a skinny shy kid to a powerful attractive man. This is simply what I did. Stopped randomly eating and ate for purpose, for fuel. I ate healthier and avoided processed and sugary Food. I aimed for 20g protein with every meal. I ate every 3 hours, total of 6 medium meals a day. I focused on getting good at the basics - push-ups, pull-ups etc I exercised muscles as soon as they recovered and not a day later. I got good sleep. And I kept this up consistently. Thats all it really takes. No bullshit no hacks.

For those of you who know me I’m sure you may have noticed Im all about simplicity and efficiency with building muscle. Often times we think we need to do so many different exercises to build a certain muscle but that’s entirely untrue. One to two properly chosen and performed exercises is all it takes. Due to the body mechanics sometimes targeting a muscle from two opposing positions is necessary for full stimulation like biceps for example. Other times a single exercises will suffice. In my option for core there’s no better single exercise than hanging leg raises. Ive personally built an 8 pack using them alone. It depends on your genetics though how many individually visible abs you have. Regardless though, hanging leg raises, if done properly could replace every other core exercise if you’re limited for time or energy. Im not saying you should or shouldn’t but if you had to choose one, this could be it. Do any of you guys do them too?

Do you guys get out daily for a walk? I try to but don’t always manage to get 10,000 steps. Having something interesting to do or see helps a lot. Here’s some pics from a recent walk. Some fat ass cactuses from a cactus garden though lol. Some sick orchids. I think they’re the ones that are supposed to look like a bee and get pollinated when the male tries to mate with it.

Weighted dips are an awesome way to build strength and size. If you’re interested in skills or just looking good then weighted dips are a great base. They’re particularly good at building chest, triceps and traps. Here’s an example of how I use them in a workout: I do the hardest stuff first and finish of with a smaller isolation of the triceps. Incline bench 1. 50kg x 7 (warm up) 2. 60kg x 12 3. 60kg x 11 Next weighted dips 1. Body weight x 10 (warm up) 2. 20kg x 14 3. 20kg x 13 Then Tricep cable pull-downs 1. 57kg x 8 (warm up) 2. 75kg x 14 3. 75kg x 12 To start off, first master body weight dips! When you can do 20 body weight dips with good form then you’re in an ideal position to start weighted. First add 5kg and see how it feels. At this stage you want to think about what you want to train for. If is size and strength then choosing a rep, set and weight combination to achieve that goal is important. In this case we want to trigger hypertrophy. Lets say were training for hypertrophy because who doesn’t wanna get swole. Personally I’d aim for a total of 25 to 30 total reps over 2 to 5 sets. That could be: 1. 15 reps 2. 15 reps Or 1. 9 reps 2. 7 reps 3. 6 reps 4. 5 reps Depending on the exercise. because of the mechanics of dips I recommend 2 x working sets (excluding the warmup set) of around 10 to 15 reps. Now you can set up your first weighted dips with enough weight that you fail at 10 reps on the first set. This way you’ll have room to improve. Once you can achieve a total of 30 reps or an average of 15 reps per set, add more weight to bring failure back to around 10. Now here is one last nugget to help you progress fast. WRITE DOWN YOUR PROGRESS! Before each set, look at your last reps record and try as hard as you can to get at least one more rep. You won’t be able to get more every time but in my experience you’ll get an extra rep each set about 85% of the time. Don’t cheat! The point in results not boxes ticked for your ego.

Here’s a home workout you can do anytime, even between workouts, first thing in the morning, before you go to bed etc Elbow to knee crunches x 2 sets to failure Mountain runners x 2 sets to failure Hanging knee raises x 1 set to failure This routine should take about 10 minutes and works the obliques and upper and lower abs creating a strong core and emphasising v taper This pic is me doing the exact same routine at around 14% body fat. Lets goooo 💪