I’m excited to announce that the Pull Up Domination Program will be coming out very soon, and will be available for pre-order within the next few days.

This program is going to solve a lot of problems for you guys.

The goal is to get you from wherever your current position is, to 20+ pull ups (legitimate, zero momentum reps) in any given set.

If you cannot do 5 pull ups, or 3 pull ups, or a single pull up…

This program is going to fix this for you.

Why Is This So Important?

If you’ve been following me on Twitter for any length of time, you’ve heard me talk about this before. Pull Ups are such a great exercise, because:

• They are the foundation of building a powerful v-taper, which is the most sexually attractive part of your physique, hands down
• They are the foundation of big, strong, broad shoulders
• They are a major bicep-builder too

Put it this way. If you can do 20+ pull ups in one set, it’s impossible NOT to have an insanely good v-taper, and a very lean, fit body.

All you’re going to need for this program is a pull up bar (of course), and either some dumbbells, kettlebells or some suitcases that you can fill up with some heavy stuff (like rice/water/milk etc.)

So it’s a minimalist program (that you can do from home), that will develop a KILLER physique.

You’re going to build your back up significantly. Specifically your lower lats, upper lats, rhomboids, lower traps and rear delts. Even the ‘glamour muscles’ like your biceps & abs.

ALL of these muscles are required to be in peak condition for a 20+ set.

I can’t give you any more detail than this without giving you the program itself. But all you need to know is that this program will turn you into a pull up machine.

In The Meantime

All you need to do right now is to make sure that you have a pull up bar at home, and either DB’s, KB’s or heavy suitcases.

That’s it.

In regards to the pricing of the program, it will very likely begin at $37 for a very limited period of time, before the price really rockets upwards from there towards a final price of $67.

The guys on my email list will be receiving a special discount for this weekend’s release, on top of the already discounted price, so make sure you’re on there.

So stay tuned, and I’ll talk to you soon.

The post ANNOUNCEMENT: Pull Up Domination Is Coming Soon! appeared first on Forever Alpha Blog.

Today I’m going to delve into the differences, using examples of pros within each category. We’ll look at visual differences, body measurement differences and drug usage differences (speculative in some cases).

What Is Men’s Physique?

Men’s physique is a relatively new category that was introduced in 2012 at the Olympia. The main goal with this was to diverge from the modern day ‘mass monsters’ and give the world something a little more aesthetic and attainable for your average Joe.

There’s a strong focus on the shoulder to waist ratio, using numbers 52.5 to 27 (a little more extreme than what I mentioned in the ‘v-taper‘ article.) So it’s almost a case of – the narrower the waistline the better – which is a nice contrast to the open bodybuilding category.

There’s also less of an ‘upper leg emphasis’, as the men’s physique competition requires men to wear knee-length swimming trunks. The focus is on the ‘ideal beach body’, rather than pure mass.

Example Physiques

Jeremy Buendia, 4x Men’s physique champion is pictured below (with a 27 inch waist):

So although the average person may look at him in his off-season and call him ‘a bodybuilder’, you can see the difference between him and Phil Heath on stage is simply night and day.

His waistline is narrow and chiselled rather than bloated and out of proportion, and his face is square and angular, rather than, just BIG. I’d guess he’s probably 6-7% body fat here.

Another example, Ryan Terry:

Again, narrow waistline, chiselled face. Probably ~5% body fat.

Another one, a very sauced-up-looking Sergi Constance:

Sergi’s waistline doesn’t appear to be as narrow as the other guys, but he’s pretty huge around the chest & shoulder area, with pretty much perfect muscle insertions.

It’s reported that his arms are a whopping 19 inches in size, so even though these guys aren’t competing in bodybuilding, there’s some real size there by anyone’s standards.

Having said that, I suspect these were measured while bulking and being a slightly higher body fat %, not that he ever really goes beyond 8%.

What Is Men’s Classic Physique?

This was the most recent addition to the IFBB, and was introduced in 2016. The goal with this category was to almost relive the ‘classic’ (and more aesthetic) Golden Era of bodybuilding.

The guys who compete here are almost like the modern day Arnold’s and Frank Zane’s. These guys are huge, and have taken their size beyond Men’s Physique, but not as far as the open bodybuilding category.

The main difference between the open category and Men’s Classic Physique, is that the former have lost control of their stomachs, due to expanded intestinal size in their pursuit of maximum growth. Whereas the classic guys can still hold the ‘vacuum pose’ – holding their stomach’s in.

Example Physiques

Here’s the Mr. Olympia of classic, Chris Bumstead, looking like the next Arnie:

This dude was only 22 in the above pictures, which is absolutely insane. Likely around 5% body fat.

(In case you’re looking to get down to 10% body fat, I’ve coached 7,000+ men how to do this with Intermittent Fasting. Check out my 3 FREE guides by entering your email below):

Here’s the former champion Breon Ansley, who you can see pictured next to Chris Bumstead:

So clearly these guys have more mass on them than the guys in Men’s Physique, but aren’t exactly Ronnie Coleman either.

Drug Usage Differences

While I can’t possibly say what each person takes and at what time, I can give you a pretty rough estimation of what guys take at each level.

There’s screenshots of fitness models openly talking about their gear usage, and also Chris Bumstead & his coach are open about his off-season cycle – you can see the YouTube video right here.

Men’s Classic Physique Steroid Usage

Also worthy of mention is his coach’s comments on that very video, saying:

“We said offseason and currently. Which is 100% the truth. During prep are some more things needed than just test? Of course. But we’re EXTREMELY conservative. If he’s doing say 500mg test, 300mg masteron, 150mg tren ace (per week) + Ai’s during prep that’s basically as hard as he goes now”

“He’s never really done much at all tbh. I wouldn’t care to admit it if he had. Everyone does dumb shit when they’re young. But you have to remember 1. He’s a genetic freak and has always got away with very very little. And 2 he’s my family that I care about a lot, I would never want him doing anything excessive or unnecessary when it’s clearly not needed and he was progressing well every year”

So right now Chris isn’t on any more than 1 gram of gear per week, but that’s right now, at the upper limit of his weight class, as Derek mentions in the video. He almost definitely was on more than this on his way up to being Mr. Olympia.

Men’s Physique Steroid Usage

Now, I don’t know if this guy has actually competed in the IFBB Men’s Physique (which is why I said a lot of this stuff is speculation), but it looks like he’s competed in similar divisions, and is regularly compared to Sergi Constance.

Both guys are famous fitness models. He’s called Jaco De Bruyn:

He’s got a ridiculous physique, just like Constance. But he’s completely open about his gear use, rather than having a ‘let’s just not talk about it’ approach.

Here’s some screenshots of him talking to what I can only assume is a future competitor wannabe:

So it looks like a decent amount of stuff. Is it as much as Chris Bumstead was taking in his off season a few years back? Is it more than what he was taking?

Nobody really knows.

There’s two major factors here that may well be playing in Chris’ favour – genetics and food. Chris has ridiculous genetics, and bulks properly in his off-season, which is something a lot of fitness models don’t seem to do. When you bulk properly, your drug requirements go way down.

Men’s Physique Vs Bodybuilding

Alright, here’s where the real mass monsters are. The open category is full of guys who get up to 300+ pounds in their off-season.

This category doesn’t care about having a narrow waistline, with pure mass (and symmetry) being the goal. Insulin use is pretty much guaranteed, which excessive amounts of growth hormone.

Here’s the two most famous examples.

Jay Cutler vs Ronnie Coleman:

These dudes are enormous. Far bigger than Arnie ever was, far bigger than Chris Bumstead is, and probably aren’t the epitome of health either.

So hopefully by now you can really tell the difference between the three categories in the IFBB.

If you liked this content, feel free to read some of my other articles on improving your looks, powerbuilding, and ‘bro splits‘.

If you have any questions in relation to any of this, make sure you’re on the email list. That’s where I respond to all questions within a couple of days.

The post Men’s Physique Vs Classic Physique Vs Bodybuilding appeared first on Forever Alpha Blog.

Powerbuilding programs have become very popular over the past 10 years or so, largely due to the fact that they allow trainers to pursue multiple goals at once.

We all want to look better, feel better, and still perform like athletes, and powerbuilding programs allow you to do just that.

What Is Powerbuilding?

Powerbuilding takes the benefits of bodybuilding and powerlifting, and merges them into one. It’s a powerful blend of strength AND size.

While powerlifting tends to focus extensively on ‘The Big Three’ (and your physique tends to lag as a result), bodybuilding allows you to bring up weak parts like your arms, upper chest, rear delts etc., that may not be getting enough attention from an aesthetic standpoint.

By designing a program that allows you to get the best of both worlds via:

• Exercise selection (isolation work in addition to the big three)
• Accumulation & intensification phases
• Nutritional periodisation

You give trainers what they want – more muscle, more strength, and less body fat.

The Benefits Of Powerbuilding Programs

I can only talk about my experience with powerbuilding, so I’ll share my findings with you, as someone who wants ‘the best of both worlds’ when it comes to my training.

Your Arms Will Grow

Arms were my weak point for years (and they still are to some extent), but they’ve grown an inch over the past year due to the powerbuilding-style program I follow.

If you have naturally skinnier arms, then you simply won’t look like you lift until you isolate them and hit them with a decent amount of volume, on a regular basis.

Powerbuilding allows you to do this.

You Will Get Jacked

The problem with most powerlifting programs, is that there’s just not enough real volume in there to get huge. They’re written under the pre-assumption that the lifter has already accumulated an enormous amount of muscle mass, and/or is on a lot of gear.

If you’re a natural and you’re not yet heavily muscled, this isn’t going to work – you need to build the foundation. You need higher reps, more sets, and more isolation work. This will enable you to build the foundation – things like broader shoulders, an Apollos Belt, and LooksMaxing over the long run.

Powerbuilding allows you to do this.

You Will Get Strong

Having said this about the volume, you will also get strong with powerbuilding over the long-term.

You won’t be as strong relatively speaking at all times as you would be on a powerlifting program – you might be at 80% of your max strength, as opposed to 90% (I’m just using numbers as an example to illustrate my point).

But who cares?

If you’re not yet big enough to bench 350, and your bench is 250, then 90% of 250 is still only 225. But if you build your base via powerbuilding, up to the point where you can bench 350, then 80% of 350 is WAY more than 225. It’s 280, to be exact.

My point is that for most people, powerbuilding offers a better long-term strength solution than powerlifting.

And it will be far superior for your strength than any variation of a ‘bro’ bodybuilding program.

You Will Never Get Bored

The nature of powerbuilding is that the workouts will always have variety.

Some days you’ll be doing sets of 3-4 on the bench, some days you’ll be doing sets of 10-15 on the close grip bench. Variety is the spice of a training block.

Whereas if you’re ALWAYS focusing on either hypertrophy or power, you tend to get bored much sooner.

Periodisation Of Training In Powerbuilding

Even though you will have ‘hypertrophy days’ and ‘power days’ within each week, it’s not enough to look at training as four workouts per week, with exercises, A, B and C, and then you’re good to go.

Periodisation is necessary in order to build the foundation for a period of time, and then transition into more of a strength focus later on.

This way you optimise both over a multi-month period, and will make far more drastic progress than the guy who doesn’t do this.

Here’s what I would suggest:

1. Take a training block of 16 weeks.
2. Split it up into two phases, 8 weeks each.
3. Maintain enough movement specificity across all 16 weeks, with increased specificity in the latter 8 weeks.
4. Focus on hypertrophy most of the time in the first 8 weeks, with a gradual transition towards triples, doubles and singles, most of the time in the latter 8 weeks.
5. Have a strong focus on aesthetic weak points throughout the entire training cycle.

Here’s what this would look like visually:

(Although there is a focus during each of the 8 week blocks, there will be undulating periodisation within each week – some days will be ‘hypertrophy days’, others will be ‘power/strength days’.

Periodisation Of Nutrition In Powerbuilding

The reality is that the more food you eat, the more muscle you’ll gain. But there’s some major problems with just eating as much as possible, or the ‘See Food Diet’.

• If you gain too much body fat, you’re just shortening the amount of time you can spend in a calorie surplus (not smart) – 2 months in a surplus is completely inferior to 8 months, so a smaller surplus will be better over the long-run
• You will of course look aesthetically worse if you do this – bloated, water-retaining, and puffy
• It’s not just about eating more food, it needs to be the right food. Macros matter. There’s a huge difference between a KFC meal, and a sirloin steak & eggs

So you DO need a calorie surplus, but you DON’T want to pigging out.

But here’s where you need to periodise things.

The Accumulation Phase

The training volume will be higher during the accumulation phase (weeks 1-8), with more total sets, and higher reps most of the time, so this is where you’re going to want your largest intake of calories. You’ll also need a strong emphasis on carbs during this time.

So my suggestion would be to use an online calorie calculator to get your maintenance calories, and then shoot for a 500 calorie surplus.

You could shoot for a 300 calorie surplus, especially if you’re currently over 15% body fat, but if you’re leaner, I’d really go for that muscle mass with slightly more. You WILL notice the anabolic increase, without body fat being too much of a problem (you can do a mini cut later on).

In regards to carbs, you’ll probably be getting ~50% of your calories from them, so it’s more important at this point that you stay healthy by keeping them ‘clean’ and low sugar. I’ve found white rice to be a great ‘lean bulking’ carb source as it’s not ‘dirty’, yet you can still get a lot of it down you every day without feeling like you’re going to explode.

The timing of your carb intake will be important too – make sure you’re getting plenty both pre and post-workout. This stuff MATTERS when you’re training high volume and relatively high frequency.

The Intensification Phase

Your training volume will start to gradually decline during this phase, so your caloric needs also will decline.

Now you’ve probably gained a little extra muscle from the accumulation phase, and increased your bodyweight, so your caloric baseline will have shifted up from your starting point. You’ll want to find that new baseline, and then put yourself in a very small surplus, or even stay at maintenance, depending on your goals.

Anything from maintenance calories up to a 250 surplus would work very well during this phase of training. You’ll still want enough food to grow any lagging body parts.

Carbs will need to come down a little, and you’ll want to keep the protein nice and high.

(In case you’re looking to get down to 10% body fat, I’ve coached 7,000+ men how to do this with Intermittent Fasting. Check out my 3 FREE guides by entering your email below):

Powerbuilding Program Example

I personally like doing an upper/lower split for a lean bulking routine, but you can change it up to suit your schedule if you like.

Here’s what I personally do during an accumulation phase (remember, specificity isn’t at 100% like it is during the intensification phase). Also remember that arms are my weak point, so feel free to swap exercises to suit your needs:

Get To A Jacked 10% Body Fat!

If your main goal is to become more aesthetic, then I’m here to help. 10% body fat is the level whereby all your hard work is revealed – your muscles look sharper, your vascularity increases, and your facial aesthetics improve too.

Don’t miss the 3 FREE Intermittent Fasting guides that will show you how to get there without starving, suffering, or feeling deprived:

The post Powerbuilding: The Ultimate Guide In 2021 appeared first on Forever Alpha Blog.

But what about Intermittent Fasting and muscle gain? Won’t you lose muscle if you go without eating for too long?

If you can gain muscle while getting shredded with IF, then you’re achieving the ‘Holy Grail’ that natural bodybuilders have been chasing for decades. It’s simply a matter of time until you start looking like a fitness model.

Let’s get into it…

Firstly, we need to go back to the basics. Read this article on calories, and this article for an ‘Intermittent Fasting 101′. What causes muscle gain or muscle loss? I know there’s a segment of the population who hates to hear this, but the answer comes down to: calories. Yes, there’s more to it than calories alone, but if you’re eating only 1200 calories per day as a man, you ain’t ganin’ no muscle.

And if you go to the other extreme and shovel 3k+ calories down your mouth while you sit at your desk all day, you’re going to be gaining a lot of fat in addition to your muscle mass (which you definitely don’t want).

So how do you approach calories?

Make sure that either:

1. The calorie deficit is small (5-15%)
2. You’re roughly at maintenance calories
3. You’re in a small surplus

The worst thing you could do is slash your calories, so make sure that you’re eating enough food in your two meals (if you’re doing 16:8 or something similar), or in your one meal (if you’re doing OMAD).

And by the way, this is exactly what has worked over the past four years of IF for me – I’ve managed to put on several pounds of muscle, and I’ve been lifting for almost 10 years! If you’ve been lifting less than three years, you have NO excuse.

Now you’ve got your calories sorted, you’ve given yourself a solid chance of gaining lean muscle with IF.

So What About Intermittent Fasting For Muscle Gain?

If you’re NOT gaining muscle with Intermittent Fasting, it’s because you aren’t getting enough:

1. Protein
2. Good-quality carbs
3. Sleep (take some time off drinking)

Protein is the king of anabolism, and if you’re not getting enough, you’re not even going to maintain your muscle, let alone build it.

So how much is enough?

0.8-1.2 grams per pound of bodyweight, depending on your calorie intake, how much body fat you currently have etc.

Focus on the BEST quality sources, including fish, red meat, eggs and whey.

Then when it comes to carbs, both quality and timing matter, A LOT, when you’re trying to achieve the ‘best of both worlds’. You can’t afford to be eating sugar or eating ‘questionable’ sources of carbs like bread.

In terms of timing, you ideally want these carbs to be coming in post-workout. In terms of quality, think: sweet potatoes, rice and/or fruit.

So if you’re SERIOUS about gaining a load of rock-solid muscle with Intermittent Fasting, then I strongly suggest you train in the evening (not the morning), you eat lots of protein, and you get fruit in post-workout, shortly followed by potatoes OR rice with some fish and veggies.

Do this consistently, making sure you’re getting enough protein AND carbs, and I can guarantee that you’ll be gaining muscle with Intermittent Fasting. And by the way, if you need help with the training side of things, everything is laid out for you in Bond, Warrior and Fighter programs.

If I can do it after 10 years of lifting, you can do it.

If you’re serious about IF and you want to take your fasting game to the next level, make sure you get into the Intermittent Fasting Fast-Track members group, where you can access over $725 of content. Make sure you get in before the last day of the month, so you can access the exclusive newsletter.

The post Can You Gain Muscle With Intermittent Fasting? appeared first on Forever Alpha Blog.

Testosterone is THE male hormone, and when you get it right, it bleeds into all other areas of your life.

Get it wrong however, and it leads to a hell of a lot of problems, as we’re currently seeing with most modern day men, even much younger men.

Including:

• Lower confidence
• Poor relationships
• Muscle loss
• Fat gain
• Anxiety
• Depression
• Worsened mood
• Lethargy
• And much more

So it’s important that you get your testosterone on point, and I’m going to give you several very effective tips that you may never have heard of or thought of.

Consider this article a follow up to this one. I also recommend checking out this excellent article for fifty (yes, fifty) tips on how to increase testosterone naturally.

In no particular order:

#1) No Fap

Something that’s gained a lot of traction online recently, is the concept of not masturbating. Ever.

And it works.

Now, you could argue that these guys just need to get laid and that’s their main problem, and I would agree. BUT, this stuff does work on top of getting laid.

So yes, stop watching porn and stop masturbating.

#2) Power Poses

This is something that is relatively new to me, but boy do they work. Studies have been done on this, and they absolutely do increase testosterone and decrease cortisol.

It was Alexander Cortes who said that physicality and mentality are one and the same – the two are very heavily correlated, and I couldn’t agree more.

Your actions affect your mindset, and it’s the same reason you feel great after a good workout, lifting or cardio.

So get into the habit of practising these. They need to be expansive stances; chest out, head up, and exaggerated. Hold them for at least 30 seconds. I think you’ll be pleasantly surprised with the results.

#3) Cold Showers

Again, this is another one that’s gained some traction online, and I completely endorse it.

Now, does this mean that every shower you take should be cold? Personally, I think that would be horrendous. It’s nice to wake up and have a nice hot shower.

But what I do recommend is timing these with your workouts. What I do is have an intense lifting session which already has me in a pumped, high testosterone state, and then I’ll have contrast (hot/cold) showers and use the sauna.

It’s a great combination and will leave you feeling great for a long time afterwards.

#4) Fighting

Similarly to lifting, this is a very primal act that will really increase testosterone. Obviously we want to keep this legal and stay out of prison, so martial arts are your best option as opposed to street fights.

The very act of fighting is important, but in addition to this, the knowledge that you can handle yourself in social situations is a very valuable bonus.

I recommend boxing for this, not BJJ – if you go to ground in a real life fight you’re going to get your head kicked in by the other guys’ friends. I find it astounding how such an obvious reality is completely ignored by BJJ fans.

BJJ is excellent for one-on-one, but you will almost NEVER get one-on-one in real life.

Boxing teaches you to stay on your damn feet, which is exactly what you need to be doing.

Onto another primal behaviour, my favourite:

#5) Sex

This one’s pretty obvious, but an interesting study as done a while back on older men simply flirting with younger women. And the result?

A 13% increase in testosterone. Pretty nice, and it’s not difficult to do.

#6) Vitamin D

A huge % of people in the Western world are either deficient in vitamin D, or damn close to it. Especially if you’re in the UK, Canada or Scandinavia.

This is a problem because a deficiency in this area is one of the fastest ways to having low testosterone, so you want to make sure you’re covering your bases here – 2000-5000 IU’s per day should do it, but it’s worth getting bloodwork done.

Combine this with an ideal Intermittent Fasting diet, and your hormonal health will completely transform.

Summary

As you can see, there’s some great ways to increase testosterone naturally, and it’s a very important topic, because without it, you are less of a man in many areas. This is science, not just ego.

Put these tips into action and get them into your weekly routine, and I’m not joking – your life will improve in just about every way.

Combine the above with the ideal training program for testosterone, the James Bond program, and you’ll be set for 15% body fat, a solid muscular foundation, and the T-levels of a guy in his twenties.

It’s a good place to be.

The post Increase Testosterone With These 6 Unusual Tips appeared first on Forever Alpha Blog.

Pull-ups are one of the key exercises to focus on in the gym if you want a muscular, lean physique. Sure, there’s more to it. But pull-ups rank very highly, for many reasons.

Put simply, it’s going to be almost impossible to do many pull-ups if you’re overweight or obese, as the resistance is just going to be too strong. So getting good at pull-ups forces you to become lean, and the Intermittent Fasting lifestyle I talk about helps a lot with this.

Furthermore, nothing quite builds the iconic, Greek God level v-taper, quite like pull-ups do. The v taper meaning; a set of broad, powerful shoulders, complemented by a narrow waistline, which universally looks good.

By the way, Rob has a great full body workout program to follow if you want to get the above.

Finally, the most sought-after ‘mirror muscle’ – the biceps – are also hit very hard, especially if you’re doing under-hand grip pull-ups (chin-ups).

Extreme pull-up strength (and relative strength) truly does form the basis of a great physique.

This tweet revealed just how many guys are capable of dominating their pull-ups, even well beyond age 40.

Pull Ups For Men Over 40

To summarise some of the findings from the above tweet:

Matt Hamilton (66): “I can do six strict pull-ups.” At age SIXTY-SIX(!). Wow.

Jeremy Baksht (43): “I can comfortably do 3x 10 pull-ups and weigh 215 lbs. Very happy with this at 43 yrs old. Not done yet, going to get more!” And at 43, he can definitely get more if he so desires.

Rivers Hedge (61): “11 from dead h. 21 if I cheat. Losing some weight helps btw” 11 at 61…..nice. And yes, losing weight makes a massive difference.

Now you know what’s possible in terms of pull ups for Men Over 40, how exactly do you go about getting 6 strict pull-ups, or 11 from a dead hang, even into your sixties?

It seems like an impossible task if you currently can’t do any, but I’m going to take you through a battle plan that will get you speeding towards these numbers.

Step 1) Practise pull-ups often

This sounds like a bit of an obvious one, but it bears saying. Pull-ups are a skill that requires a decent amount of repetition, and nervous system efficiency. I would perform them 3+ times per week.

Make sure that if they’re a part of a full-body workout (for example), that they are the first exercise you perform, for fatigue purposes.

If you cannot do any pull-ups right now, then substitute the word ‘pull-up’ for ‘negatives’ (starting at the top of the movement, and then slowly lowering yourself down), or ‘pull-downs’ on a machine, or ‘assisted pull-ups’ also on a machine.

Step 2) Lose body fat

This helps tremendously, simply because you have less ‘dead weight’ to pull. Muscle is always useful, but body fat is just going to get in the way of success with bodyweight exercises.

If you want to lose loads of fat in a sustainable manner, check out my tailored IF meal plans. They contain the entire eating system that’s designed to get you to 10% body fat or less, for life.

Step 3) Build up your back size

And this is done through volume of training + recovery. Recovery essentially comes from eating good food, and sleeping like a lion.

In terms of training volume?

Make sure you’re performing at least 10 hard sets of back sets per week, including the sets you do on pull-ups (or the ‘beginner variations’). This is at the beginning. As the months go by, you want to be slowly increasing this to 12, then 14, then 16, and so on.

This increase in volume is what will really grow your back’s foundation, and increase your maximum strength potential for pull-ups.

Now if you’re dead serious about undoing your Dad Bod, getting ridiculously good at pull-ups and becoming the Hot Dad, then your best move is to get the James Bond program.

It’s designed for Men Over 40 and focuses on maximising total body strength, recovery and testosterone.

Finally if you’re 100% serious and want one-to-one coaching, check out my coaching options here. Tailored meal plans, tailored training programs and coaching calls are all available.

The post Pull-Ups: The Foundation Of A Great Physique appeared first on Forever Alpha Blog.

Oh, it’s the grand-daddy question of them all. All of us want to gain muscle and lose fat, and we want it immediately.

The reality is that muscle looks good. I’m not talking Ronnie Coleman freak-show kind of muscle, but none of us are ever going to have a third of what we has, so looking like a monster isn’t a valid fear.

A more valid fear for the vast majority of guys is going to be looking to weak or too skinny overall, especially the taller, longer-limbed folks. Skinny arms, legs and a flat chest are the norm in this case.

Low body fat also looks good, especially when combined with a decent muscular base. In fact, when you have low body fat, it’s not just your abs that are revealed (which most people focus on). It’s also your shoulders, chest, back, and FACE which completely transform in terms of sharpness, and simply looking more aesthetic.

In my opinion, the facial transformation is probably the most worthwhile for most people (exceptions are if you already have a longer, leaner face).

So how exactly does the average person go about achieving this transformation?

First thing’s first: You have to make this an absolute priority in your life. It’s simply not going to work if you’re stressed out all the time, or you’re trying to grow a business, or travel the world or something like that.

You HAVE to commit to this kind of thing, because you’re technically trying to improve two things at once, which isn’t optimal for any ONE thing.

Most guys on Twitter who ask me this kind of question just aren’t serious enough to pull it off. They’re the kind that justify eating junk food, not eliminating sugar, and eating breakfast on the weekends. It won’t work if you won’t commit.

So make this a priority, and stick to it.

Secondly, you’re going to need to get your diet absolutely spot on. There’s very little margin for error if you’re going to successfully pull off a body re-composition (simultaneous muscle gain and fat loss).

It means kicking out alcohol – weekend drinking will ensure that you fail on this mission. It also means minimising sugar.

And all of this needs to be done within the context of Intermittent Fasting – which will allow you stay full as you continue to lose fat and reveal your abs – fat loss on autopilot. It’s going to be difficult to achieve anything impressive (in terms of leanness) if you’re hungry all the time.

If you want to get this entire eating system tailored to you (the closest thing to a guaranteed 10% body fat ), then check out this IF meal plan.

Thirdly, your training also needs to be spot on. Which means the stimulus is intense, and is enough to create muscle growth, but not so much that you can’t recover. This essentially means that your training volume needs to be on point.

A good range for muscle growth without overtaining for most muscle groups is going to be 8-22 sets. The best training cycles will start off towards the lower end, and gradually build up as your body adapts. For the best full body training program for ‘older guys’, check this out. For younger guys, check this out.

Finally, sleep is also a critical factor that needs to be addressed. If you’re sleeping less than 7 hours, you’re simply not going to recover fully from all that intense lifting, and your cravings for sugar (and excess calories) will also be higher. It’s a double-negative-whammy.

The more sleep, the better. 8-9 hours is going to really help you. I know this sounds like a lot, but I’m not joking. Don’t be like the excuse-makers, and get it done.

I hope you’re starting to get the overall message?

Everything needs to be on-point, as there’s such little room for error when you’re trying to have the best of both worlds.

And if you want the closest thing to a guarantee to muscle gain and fat loss at the same time, and making a radical change to your physical appearance in less than six months, then check out my coaching options. Monthly coaching is only $97 per month.

Enjoy!

The post FINALLY! How To Gain Muscle And Lose Fat At The Same Time appeared first on Forever Alpha Blog.