🧍‍♂️ the reason you're still small →

Gooooooday sirs

Read time: 3 mins

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I still remember the first day.

Stepping in

And I looked round and wondered:

Why are these guys not jacked??

Curious (and baffled) as I scanned the garage gym

I asked em how long they trained

One said 3 years

Another said 5.

Something was off.

How after 5 years work are these guys bulky Dad Bod fizeeks??

It made no sense.

And I started doubting my decision.

See

Being the shy, skinny kid in school

I wondered:

If these guys can't get big

What fucking chance do I have?

Thankfully I wasn't put off on that first day.

Or the second.

..or the 1000th.

9 short years later

It's all came flashin' to me

To get jacked:

You need just 3 things...

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1. The Magic Sawsss

Yup.

You're small cos you don't have the sauce.

This is how I thought for years.

What I didn't know was 99% gymgoers are clueless.

Just look around today.

Here's what most don't have down:

🔘 Exercise selection

The key here is:

• focus on targeting prime movers

• create mechanical tension

• minimise CNS fatigue

Sounds complicated

But it's actually pretty straight forward..

E.g chest supported row > barbell row

You wanna be as fixed as possible.

🔘 Technique

HOW you lift is the MOST important part.

First, poor form is a 1 way ticket to snap city.

Second, muscles responds to stimulus and stress, not numbers.

You should perform sets:

• controlled

• slow negatives

• no form breakdown

• concentric deceleration

Here's what I'd call a 9/10 set (for muscle growth):

Now the last part:

🔘 Intensity

Think of exercise selection and technique as getting the perfect car

And intensity as the driver.

If ya never get outta third gear you'll never succeed.

You need just 1 HARD set for an exercise and you go ALL OUT.

Go either 0 RIR (next rep you'd fail) or 1 RIR (1 left).

Here's a fire set from Fabiana showing how it's done:

2. Peak performance

If ya looked at that vid and thought:

W t f

You only operate on 60%.

The biggest reasons?

1. Alcohol

By far the highest ROI decision is reducing/quitting drink.

Instead of me rambling, check out this (it'll shock you):

2. Sleep

I partied for years averaging 3-5 hours sleep.

And those were POOR quality hours.

Here's what I'd focussed on to change it:

3. Diet

Inject POWER into your session through diet-

• 80% healthy foods

• whole carbs (like rice)

• 30-50g protein 3-5/day

• goated fruit+veg (blueberries)

• track calories and +300 surplus

If ya can stick to this and you're 90% there.

3. Mens Sana In Corpore Sano

'A healthy body is a healthy mind'.

Your mind is the MOST IMPORTANT muscle

After all you stop as soon as your mind gives in.

EVERY jacked guy has an elite mindset

No question bout it.

Few mental models to follow:

• You. go. gym. On time. Like brushing your teeth.

• You belong in the gym. You deserve a great body.

• When the set gets tough - that's rep 1. DIG DEEP.

• Use the anti-outcome for failure (girls laughs at you)

• Your body is your reputation. You earn it. Wear it proud.

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That's it for today G's.

(lil late this week as I took a last min flight👀)

But the main thang boils down to training SMART and with INTENSITY.

Summer's nearly here let's get it.

Your man

Marley 'go gym' McBride.

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