Back to your PRIME!!

Back to your prime, ladies and gentlemen. Now, what if I told you that the strongest and the most leanest, most capable version of yourself isn't behind you? Yes, that is not behind you. And you're probably like, what the hell is this guy talking about? Well, it's still ahead of you. And what do I mean by this? Most people think getting back in shape means you gotta lose weight or, you know, hitting the gym much harder, sweating bullets and all that. But no, that's not really what it is. Real transformation happens in 3 stages, ladies and gentlemen, and I will be breaking that down to you. First, you bulletproof the body. I speak about this a lot, and I mean a lot. I have over probably 200 videos on bulletproofing the body. What do I mean by bulletproofing the body? Bulletproofing the body is to fortify the body so you do not get injured or have any joint pain, so your body is pain-free. That is what I mean by bulletproofing the body. Then you build strength and lean muscle, and you finally combine all of these in together into true athleticism, because at the end of the day, we all want to be functional and capable. Those keywords right there. A good body will come along with that, but you need a body that is pain-free. And I mean pain-free, that you wake up from bed, you don't feel that, and you know, you can move and do things literally good. You feel me? So today, let me break this down to you exactly how the process works step by step. Number 1, bulletproofing the body. We must solidify our foundation. Yes. If the body's not bulletproof, you are— you will be cooked. Not you are cooked, you will be cooked. So before you chase any strength or performance, you need a body that can actually handle the force, the work, without breaking down itself. Now this is a foundation phase, ladies and gentlemen, peak game. And most people, they like to skip this because it is so boring. They just skip it. Well, guess what? This is the most important thing out here because this is your foundation. You're building your base on this foundation right here. Which is why they get hurt so many times. You're more likely to get hurt when you skip this phase. So please, do not skip this phase. Bulletproofing the body means 3 things, ladies and gentlemen. Joint resilience, mobility, and tissue capacity. Tissue capacity will obviously be your tendons, but I will get to that. Your joints, your tendons, and your ligaments, they adapt much, much slower than your muscles do. I've mentioned this, remember that. Muscles can get stronger in weeks, but your tendons, they take months. So the first step in restoring a full pain-free range of motion in your hips, shoulders, ankles, and spine is daily mobility. I call it movement variety. I've mentioned this many times in the sense how, you know, your joints are getting— they get starved, you know, from synovial fluid when you don't move a lot. So for you to build that, build that fluidity back and that, you know, pain-free body, you need movement variety. You must move a lot in your workouts. Think of controlled articular rotations, deep squat holds, and loaded carries, ladies and gentlemen. This literally teaches your joints to move well under control. Yes, control matters a lot because it shows you have strength in those positions.

Next is building the tissue tolerance through progressive loading. Yes, you must start with bodyweight. Bodyweight like push-ups, bodyweight squats, dead hangs, and hip hinges. Yes, again, these sound very, very basic, but guess what? They recalibrate your nervous system, ladies and gentlemen, and they prepare connective tissue for heavier work later on. So if your body can handle this right now, guess what you're gonna be doing later on? You're gonna be doing some real work, you feel me? So You spend 2 to 4 weeks here, and if you're coming back from a long layoff, this is even better for you, you know what I'm talking about? Because each phase is pretty much 3 to 4 weeks, in my humble opinion, for neural muscle connectivity. Do not forget that. Finally, you address your weak links. Most people have 1 or 2 problem areas, either tight hips, their hip flexors, or cranky shoulders sometimes, and sometimes a stiff lower back, which happens to, you know, To be very relevant with a lot of older individuals in your 30s and upwards. But that is not something that cannot be fixed. You isolate and fix those before loading, you know what I'm saying, the whole system. Because if you load the whole system, guess what? Your body's gonna crash. It's not bulletproof yet. And a bulletproof body isn't the, quote unquote, the strongest body. It's the one that won't break when things get hard, ladies and gentlemen. You know what I'm saying? For example, you take a couple steps, you run, you don't pull your hamstring 'cause it's bulletproof. Trust me on that. Now we go on to part 2, aka phase 2, building strength and lean muscle. So once your body can handle the load safely, you know what I'm saying, once you know you can pretty much lift heavy weight without your body breaking down and all that, or lift some sort of weight without it breaking down, it's time to build real strength and lean muscle, the engine that drives everything else. So strength comes first simply because it's the foundation of muscle growth. Yes, it sits on top of it. It's like a pyramid and all that, you know what I'm saying? It's like the The fruit chain, pretty much. Focus on your compound lifts like squat, deadlifts. Now let me emphasize on deadlifts. You know, I do have a, you know, quote unquote, a bad relationship with that. You know, I always tell my clients better safe than sorry, so I always put something else like goblet squats in there, you know what I'm saying? That is just my personal opinion. I would rather not see you get hurt. Let's be real. You know, we have other things. I digress though, but we have other things like overhead presses, rows, and pull-ups. You know what I'm saying? These train multiple— they train multiple muscle groups at once, and they give you the biggest return on your time too. You want to be very efficient with the little time you have in the gym because we don't want you to spend 2 to 3 hours in the gym. That is not the point. You know what I'm saying? We don't want that at all. Trust me on that. You train in the 3 to 6 rep ranges. Of course you have to go heavy because we're trying to build that strength. You know what I'm saying? These are your main lifts. Then 2 to 4 times a week as well too, as well. And you prioritize progressive overload Because this is super, super important. If you're not— if it doesn't challenge you, how do you expect to grow? How do you expect to, you know, overcome, to become better? It must challenge you, meaning, you know, you're adding a little bit more weight is what I mean. But, uh, that will not kill you, trust me on that. And this is almost every session too as well. If you do it diligently, you will be good, ladies and gentlemen. Now, lean muscle comes from pretty much pairing the strength work with hypertrophy focus on accessory training. What do I mean by this? Higher rep ranges around 8 to 15. That's like kind of like the sweet number in my humble opinion. You're targeting muscles, you know, you want to build without excess fat. Yes, that really is a thing. This is also where nutrition becomes a non-negotiable. That is like 90% of your diet. Not your diet, but that's like 90% of, you know, the whole journey of working out. If your diet is shit, you're gonna get shit results. Let's be real. And this is when nutrition is like the key, honestly. I always tell my clients that eat an omad or 2 omad. Now you can eat 3 times a day, but you know, let's be real, your body takes about 8 hours to digest food sometimes. So, well, not sometimes, that's how much time it takes to digest food. So you really must be careful so you're not bloated, your insulin spiked up and all that, you know what I'm saying? So you need adequate protein, roughly between 0.7 and 1 gram per pound. Of body weight, of course. I don't tip— I typically don't really count mine. Now, this is for the people who would love to count theirs. Of course, if you want to, go ahead, but I'm more of an eye measurement type of guy, you know what I'm saying? Now we move on to recovery. It matters a lot. Yes, if you're working out as much, you must make sure you get adequate rest. How do you expect muscle to grow? It needs that rest for it to grow, you know what I'm saying? So yeah, it matters just as much as training itself. Muscle doesn't just grow in the gym. No, it doesn't. It grows when you sleep, actually. So you need about 7 to 8 hours of sleep so you're not cranky and your cortisol levels are not spiked. It will be spiked if you're not getting at least 6 to 7 to 8 hours. You know, those 3 are the magic number right there. Please be consistent with your meal timing and of course your rest too as well. You cannot work out all day and expect not to rest and expect to get great gains. It doesn't work like that. We are not cartoon characters. You need rest. And by the end of this phase, you're not just bigger or even stronger on paper. You know, you have a body that's dense, functional, and ready to be tested. Now, what do I mean ready to be tested? You know what I'm saying? You ready to do some sprints. You ready to jump high. You ready to, man, you ready to dunk a ball. You feel me? And you're ready to move or really, what's my best thing I love to say is like, you're ready to, you know what I'm saying, actually compete with your kids right now. 'Cause they probably busting your ass, you know what I'm saying? But it's a very friendly and healthy competition with your kids, you know what I'm saying? You want it 'cause, you know, I bet your kids wanna play with you too, man, but you're not able to play with them because guess what? You know, your body hurt, your joints hurt and all that. So this will be great service to your kids and your family, you know what I'm saying? You being able to really do the things you used to do in the past. So yeah, this is you back in your prime right here. Now the next phase is phase 3, ladies and gentlemen. My favorite. We're talking about all into athleticism. Here's where everything we built, it comes together right here. And I mean, strength and muscles are really just tools. Athleticism is what happens when you learn to use those tools with speed, coordination, and control. I'm talking about you become a weapon, you become a specimen, you feel me? Okay, and I won't go too much into this phase because I will talk about it this Sunday at 3 PM on my live training session. I'm hosting a live training session. So by the way, anyone who wants to join that live training session, I do this about 2 weeks, each 2 weeks and all that, please just comment on training and I will send you— comment on training below and I will send you the invite, you feel me? It's gonna be a fun one. I'm talking about very informative and of course very engaging too as well because my community happens to join. But let me— I digress, apologies on that. I just had to mention that I will not go over Phase 3 too long since I don't want to, you know, eat up your time and all that, and I know y'all got places to be. So I would just talk a little bit about it and of course Liar, liar to it, you feel me? And as I mentioned, I digress. This phase is where you add the power training, you know what I'm saying? We're talking about box squats, we're talking about vertical jumps, we're talking about max effort horizontal, like broad jumps and all these things, you feel me? Those are just some of the lifts, and I didn't even scratch the surface. Trust me on that. You also need to train multi-directional movements too as well, because most gym guys, or most gym training happens in straight lines. Let's be real, you know, you're not necessarily going lateral movement, you're not twisting your body, you're not rotating, you know, it's really just in a straight line. With all due respect, up and down, forward and back, really boring and plain and, you know, not very functional. With all my— with, uh, again, with all due respect, I'm not dissing anybody, I'm just keeping it real, you know what I'm talking about? But real athleticism requires, you know, it literally requires you to do lateral agility, rotational power, and the ability to decelerate. A lot of people can accelerate, but they cannot stop that That speed, you know what I'm saying? Deceleration is super, super important. And of course, it also adds unilateral training. Some people have a lot of crazy imbalances that they have never fixed, and they think it is, you know, it is not a problem. But yes, unilateral training is super important because the imbalances, you know, it really just, uh, it makes it, uh, it helps us cope per se, you feel me? Because we don't know about this. So, you know, it helps you kind of cope through a lot of things, and it really Bilateral movements literally hide a lot of weaknesses you have, like the imbalances per se. So yes, we definitely take care of this in all Phase 3 because we're combining everything together. You feel me? And as I mentioned, ladies and gentlemen, I will not hold you up too much, but this Sunday I'm having a live training, a free live training. Just comment on training down below and I will send you the invite. It's at 3 PM Eastern Standard Time. Appreciate the love again. You know what I'm saying? I will be talking about how to get back into your prime with a bulletproof body, and of course, very functional, pain-free body as well, ladies and gentlemen, in the future. So if you like this, please just subscribe. I will see y'all next time. Y'all stay blessed and very, very much disciplined. That's super important, you feel me?