Listen up plebs.

It’s not enough just to stack sats. You need to take care of your body too. What’s the point of having all that wealth if you can’t enjoy it because you’re sick and frail? It doesn’t take much time to do either.

Go to the fucking gym. And no you don’t have to go 5 days a week. High intensity training only requires 15 minutes a week!! What’s high intensity training? The idea is simple. The more intensity you put into a workout, the less volume you can do. So get the most intensity in the shortest amount of time.

Arguably the greatest bodybuilder of all time followed and popularized it: Mike Mentzer. He had a better physique than Arnold Schwarzenegger while spending a fraction of the time in the gym. The reason you’ve never heard of Mentzer is because Arnold is a fraud backed by Hollywood. Hollywood rigged the bodybuilding contests for Arnold to win because it was good publicity for the movies he was starring in. And Arnold milked his success by exaggerating how difficult it is to build a strong body. You don’t need to spend 2 hours in the gym doing countless 3 set exercises for one body part each day of the week like Arnold did. In fact, it can actually kill gains for most normal people that are NOT on steroids. You only need to do one exercise per body part to muscle failure. The best and safest way to do that is through high intensity training using a machine. It’s actually not a good idea to do this with free weights like a squat rack or bench press because you can hurt yourself if your muscles fail with all that weight on top of you. Don’t take your ego to the gym and risk hurting yourself. The machines work fine and no one is going to think you’re less manly for using them. So how do you do it?

Let’s say you’re using a lat pull down machine. Pick a weight that is moderately difficult for you. Pull the weight down slowly and under control (about 6 seconds to full contraction) then slowly let the weight rise (about 6 seconds). After about 3 reps you should feel yourself getting tired. That’s good, but you haven’t benefited yet so keep going. Don’t stop until your muscles fail. What does that mean? It means that you are pushing/pulling as hard as you can but can’t finish another rep. It is extremely uncomfortable when your muscles begin to fail but make sure you keep your mouth open and breathe through it. Do not hold your breath and push that is dangerous! Here is a great example:
https://youtu.be/iTrmSpU0OCw

Note the brain doesn’t like this type of exercise because it drains your glycogen. Glycogen is the emergency reserve of glucose (sugar) in your muscles that are needed in fight or flight situations. When they are depleted, the body spends time trying to replenish them. If the muscles grow, then the reserve also grows. So you may feel some anxiety or stress during the workout because your brain thinks you’re in danger but this is a good thing. For example, the burning sensation in your legs when you do a leg press to muscle failure is most likely a signal that told our ancestors that they can’t run from this threat anymore and that it is time to find a tree to climb and get out of harm’s way. Keep this in mind because your brain will try to convince you to stop early. Ignore it and keep going. Majority of your muscle growth will come from the last few seconds when your muscles are shaking like in the video above when the trainer told him to hold the contraction as long as possible. So your ability to ignore the discomfort and continue holding that contraction in your muscles is key. Muscles grow after they are exhausted, not from the number of reps and sets you do. PRO TIP: if you are unsure whether your muscles failed, lower the weight slightly and try to go to muscle failure again. This is called a drop set and I use it often.

Note:
High intensity training is not the same as high intensity interval training. If you search high intensity training on Google you may find information on high intensity interval training. It is not the same and the fitness industry is very fiat and corrupt. They’ve convinced people through bogus studies and propaganda that being fit is difficult and requires hours at the gym. They sell more supplements, equipment, and gym memberships that way. 

What I did before:
I don’t have the greatest physique but I am better off now in less time than I was 5 years ago as a full on gym rat. I used to go to the gym 6 days a week for at least 2 hours. I spent hundreds of dollars on supplements that are also a scam. I ended up hurting my back very badly doing squats and took a few years to fully recover. A major benefit of high intensity training is that you are never doing heavy weight so your risk of injury is close to 0. The strain on your joints is also minimal because you’re only doing one exercise per week. Most injuries in the gym happen to people that are lifting heavy weights and/or pushing the reps fast and aggressively.  

What I do now:
I go once a week. I do chest press, fixed lat pulldown, shoulder press, lumbar extension, and leg press. These are all machines that are designed to keep you in the correct position and prevent injury. Every other week I’ll substitute leg press and lumbar extension with trap bar deadlifts and leg extensions. I finish off the workout with bicep curls, tricep extensions, and calf raises. This entire workout uses machines except for the trap bar deadlifts. I don’t bring my ego to the gym because I can’t care less about what normie meatheads think.

What about diet?
I used to take supplements before but I don’t anymore. Dr. Paul Saladino talked about them here:
https://youtu.be/OiRqgcJPzc0
Dr. Cate Shannahan also talked about how a lot of supplements are not recognized by our bodies and get rejected completely in her book Deep Nutrition. So in some cases, taking a supplement may actually cause more damage because your body doesn’t recognize a vitamin d pill as food and expends additional resources trying to get rid of it. So what do I eat? I personally follow Paul Saladino’s animal based diet. I eat meat, organs, fruit, dairy, and honey. If you’re still on the fence or grossed out by organs, it’s time to change that. Organs are amazing and it’s only because you’ve been brainwashed that you find it disgusting. Get over it and eat some beef liver. You’ll have more energy and feel great. And please cut out seed oils and processed junk. It’s not a matter of will or discipline. I haven’t eaten anything processed in over a year because I give myself alternatives. Whatever you crave can be satisfied with natural foods. Craving something salty? Try cheese or steak. What about something sweet? I have a major sweet tooth so I make sure I always have fruit and honey available. When I’m craving something sweet I have a guilt free option to satisfy that craving. Try to cut out coffee but if you can’t, get rid of the creamer and use milk with maple syrup instead until you can wean yourself off it. I have natural energy throughout the day without coffee and you can too. And cut out bread and pasta. Most people are gluten sensitive without realizing it which can disrupt how you digest food and lead to weight gain and low energy. If you switch to this diet and still have issues, your gut may be damaged from antibiotics and gluten. A functional health doctor can help you figure out what is wrong with your gut bacteria. You can find a functional health doctor here:
https://www.ifm.org/find-a-practitioner/


Don’t trust; verify:
Read Body by Science by Doug McGuff

Follow Dr. Paul Saladino on YouTube

https://youtube.com/@Paulsaladinomd

Follow Jay Vincent on YouTube https://youtube.com/@JayVincentFitness He has plenty of videos where he shows the science behind high intensity training.

Follow heavy duty college which shows different clips of Mentzer and how he trained himself and his students. Keep in mind that Mentzer’s information is somewhat outdated.
https://youtube.com/@HEAVYDUTYCOLLEGE

Drew Baye is a great resource following current research as well:
https://youtube.com/@DrewBaye

Oh and I’m not a doctor so don’t sue me this is just entertainment or whatever.

Please repost so other plebs can benefit and make those gains!