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- π§ββοΈ the reason you're still small β
π§ββοΈ the reason you're still small β
These 3 things WILL transform your physique:
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:
π 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.
π 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):
Guy at my gym (gear af) does about 40 sets of CNS breakdowns per session:
β’ burpees
β’ squat > push press
β’ kettlebell ground > overheadsScreaming, shouting, soaked.
Meanwhile I'm sat watching him, resting for my 1 hard set.
No 'finisher' half rep BS
Today's final set: https:
β Marley McBride (@marleysevo)
2:31 PM β’ Jan 28, 2023
Now the last part:
π 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:
No amount of volume will fix what is an intensity problem.
My @CoachFHM always pushing me to go after it π
β Fabiana π (@FabianaTassone)
9:25 PM β’ Apr 22, 2023
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):
After recovering from 10 years of alcohol abuse, I decided to go completely sober in 2023.
Here's every reason I could think of why you should do the same:
1. Having 1 drink a day can shrink your brain
β Marley McBride (@marleysevo)
12:35 PM β’ Feb 16, 2023
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:
Complete protocol for 8+ hours sleep.
β’ NAC
β’ Glycine
β’ Incense
β’ 0 alcohol
β’ L-Theanine
β’ Brain dump
β’ Magnesium
β’ AM sunlight
β’ Evening walk
β’ Mouth taping
β’ Lights off 9pm
β’ Final meal 8pm
β’ No caffeine >2pm
β’ Blue blockers 8pm
β’ Phone in other roomNo excuse.
β Marley McBride (@marleysevo)
9:20 AM β’ Apr 26, 2023
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 flightπ)
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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β¬