Sit Down or Sit Up

Because Doing is Nothing is Easy


Man Up!

Aug 27, 2013
Man Up!




Without sounding overly competitive, if you're going to do something, you might as well be good at it. After all, if you're good at something, you're a lot more likely to enjoy it. I'm terrible at golf, I played once and have been seeing a councilor for anger management ever since.


To get good at something you have to do two things: practice frequently and purposefully and challenge yourself. This being said it is critical that you apply the right methodology in order to progress.


Now if you're male and stepped foot in a gym you will have had one overwhelming goal: to get bigger and stronger. It's what we are programmed to be. Being stronger and having a powerful looking physique are the primary characteristics of the alpha male. I believe that as advanced as the human race is nowadays, we still possess a raw primitive mindset in certain situations. Tapping into your animalistic conscious is an extremely advantageous thing to do whilst lifting weights. This does not mean you should grunt, scream and throw around your weights. That makes you a dickhead. Don't be a dickhead. Its just means you should lift with purpose, intent and controlled aggression.


This is all well and good but we must consider an extremely important factor: what you are doing. If you want to develop broad 3D shoulders, a think wide chest and glutes that could crack a walnut you need to be doing the right exercises. In commercial gyms there is an overwhelming obsession with isolation work on mirror muscles that are accentuated by going out wearing a t-shirt 2 sizes too small. Don't be a pussy!! To do these exercises you have to earn the right to do them!! Here are 5 exercises that injury permitting should be the staple of all your workouts.



Pull ups

Overhead pressing



What no bench press? You can bench press when you don't have the structural balance of a banana.


These are all compound, primal movements that illicit a powerful anabolic response increase strength and pile on muscle.


The standard.

If you cannot:

Deadlift 1.5 x body weight for 5 reps

Squat you body weight for 10 reps

Do 5 wide grip pull ups

Don't even think of doing direct arm work. Why? Because it’s a waste of time! Why do something that has negligible returns when you can be doing something that will increase overall power and performance?


Now this is imperative. If you're going to do these exercises, do them properly. If you can't feel the targeted muscle group firing, don't feel stable or feel comfortable during the lift, ask for help! Book in with a trainer to go through the basic techniques and cues... And please select a trainer who looks like they practice what they preach.


 I’ve been weight training for 3 years. In the grand scheme of things this is a very short amount of time. I don’t possess a great amount of knowledge compared so some, but I do try to learn something new everyday. If someone had told me something like this from the start I’d be far more advanced than I am now, but alas, life is a journey, not a destination.


 If you want to get a superhero like physique, overwhelming confidence and freakish strength, then do the big lifts as often as your body permits. Man the f*** up, Squat, Deadlift, Sprint and Press and leave the isolation work to those who are happy to wander in mediocrity.


 Train Smart



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