1. Dips to knee raises - chest, triceps, traps, front delts, abdominals, obliques 1. Pull-ups - lats, biceps, forearms, rear delts, middle and lower traps 2. Lateral raises - side and front delts Thats a pretty even spread of target muscles from so few exercises. 2 to 3 sets to failure is all it takes. Thats less than 20 mins. It’s pretty nuts… How long is your average workout?

Avoid rolling your shoulders, almost everyone makes that mistake. Instead try touch your chest to the bar. You’ll be surprised at the last activation!

I wanted to share something Ive learned recently after suffering a pretty gnarly elbow injury. This was the first kind of major setback injury Ive ever had and Ive been training for over 10 years. It happened when I decided to go heavy for a while to see if I could improve on what was already working great (yea i know don’t fix what ain’t broke right?) Then after a set of weighted chin-ups my right elbow hurt and the next days it only got worse. Soon i had to face the fact that I had to completely stop pull-ups and chin-ups completely which was a hard pill to swallow. Bicep curls were doable only in a very particular form and still painful. Anyways 6 months later and my elbow is about 85% healed, Im back to doing pull-ups and curls but my whole view of how I do each exercise has changed and Thats what I wanted to share here. I realised 3 things: 1. Going too heavy too fast or just going too heavy in general is useless and high risk for injury. If you practice responsable progressive overload then your strength will naturally keep getting better. There’s no need to rush it. 2. When the injury was acute, I was very aware of the weakest areas of the movement and that was full lock out. For pull-ups that’s dead straight arms. While yes it’s good to dead hang, extended periods of heavy weight lockout and jerking movements = pain. 3. Tendons take so fucking long to heal! The results: 1. Do the movements just short of lockout. Even when you feel in perfect health those joints are taking strain! It’s only when you finally get injured do you realise! 2. Do a healthy dose of reps. Not too many, not too little. The weight you choose will determine your rep range. The rule is simple: High reps = few sets = lighter weight. Low reps = more sets = heavier weight. 3. Go steady! Don’t jerk at the bottom of the movements it multiplies force. You can still go hard just be smooth lol I hope this helps at least some of you prevent unnecessary long term setbacks and pain and Keep smashing it to make those big life changing gains!

Let’s hear if you guys have any target muscle struggles, like a specific muscle group you always found hard to get to grow or activate. Personally I found my biceps tricky to grow. Lately Ive used more volume than usual and have made a bit of gains so thats sick. I still want that peaky look if that makes sense lol maybe because I have a long head it takes a while to fill out. What areas do you guys particularly want extra gains on?

If you want to grow your pecs fast then this is how I was able to do it. This is a way to create a great foundation to then build a massive chest if that’s what you want. Please bear in mind my natural body type is very lean and thin with fast metabolism and a tendency to loose muscle quickly after recovery phase if not stimulated. Although this guide can be used by anyone, it’s specifically tailored to skinny hard gainers. I used exactly this to grow an impressive chest in less than 6 months and you can too! This technique will result in fast gains and a great full shaped chest with great definition. However you will plateau after a while with this method. This is fine. At this stage you either like what you have achieved or you decide to go bigger, that’s where weights or weighted versions then come in. The fastest way I’ve experienced to gain a big built chest with great shape is a combination of push-ups and dips done regularly. With correct form both these exercises focus on the chest but in different orientations working the whole chest. They compliment each other nicely. After experiments with numerous versions over the years I have found that 2 main push-ups work the chest most evenly and effectively. - the standard shoulder width apart push-up with a side step motion. Push-up, step hands and feet one full width to the right, push-up, step to the left etc. The outer chest near your armpits is where you’ll feel it. The coming down motion from the step ads to its effectiveness. - The diamond push-up. Tends to focus on the inner cleavage of the chest. Squeeze that area consciously during the repetitions. A good starting chest workout could look like this. 1. Full set to failure side step push-ups. 2 minute rest. 2. Full set to failure diamond push-ups. 2 min rest 3. Full set to failure standard dips on parallel bars or similar. 5 minute rest before repeating sequence 3 to 4 times in total. In recovery your chest should feel noticeably stimulated. As soon as the first day comes that your chest doesn’t feel sore, do the workout again. In the beginning I’d say don’t pay attention to a specific many days rest. Your muscles will literally tell you. For skinny guys with fast metabolisms, it is extremely important to not rest past the point of muscle recovery or you may encounter losses.