Perfect Physique Simpler than you think

trained hundreds of people in person and online alike. And recently, after

online alike. And recently, after responding to hundreds of emails, I have a pretty good idea of where young men aren't understanding training. Now, my

goal is to help you get your dream physique. Whether it's an anime

physique. Whether it's an anime character like Toji, Baky, or Guts, or Brad Pit from Fight Club, or for me, I always want to look like Mark Wahlberg.

Or if you just want to get into better health. But before we can do anything,

health. But before we can do anything, let's go back to high school science when you were 16. And well, nobody actually dissected frogs. But um we're going to go through what an experiment

structure looks like, which will be highly relevant to training. But listen,

I'm not going to make this boring um because that would suck. So, we're going to use a social experiment to get our concepts across. Let's say you want to

concepts across. Let's say you want to figure out how people react when you uh yank your pants off in public. So, you

go take your pants off, but you that morning also shaved your head and your eyebrows. So, when you take your pants

eyebrows. So, when you take your pants off and people freak out, you go, "Well, did people freak out cuz your pants are off or cuz you're a skin head?" Now,

let's take it a step further. You shave

your head and eyebrows and you slice your hand off and you're gushing blood everywhere and now you yank your pants off and you say, "Hey, taking my pants off really made people freak out." Well,

who knows? because you changed too many variables. Now, if you taken off your

variables. Now, if you taken off your pants 100 times and people freaked out and then you were to cut your hand off, you notice, oh, people actually freaked out a little bit more when I cut the

hand off. Anyway, what am I trying to

hand off. Anyway, what am I trying to say here? Uh, let's go through literally

say here? Uh, let's go through literally every single program I've seen people send me. Um, it's almost always a

send me. Um, it's almost always a pushpull legs or some close variation, maybe a shoulder day also, and they have a laundry list of exercises. Uh the push

day, there's uh dumbbell bench, sorry, a barbell bench press, incin dumbbell bench press, dumbbell flies, dips, push downs, skull crushers, pull day, you have pull-ups, machine rows, single arm

pull downs, hammer curls, dumbbell curls, face pulls, leg day, there's squats, leg extensions, leg curls, remaining del hip thrust. Um some people even have a shoulder day where they have

lateral raises. Um then they have

lateral raises. Um then they have isolateral raises. I don't even know

isolateral raises. I don't even know what that means. And then dumbbell over press and so on. Hopefully you're seeing my point. Um, which is you have no

my point. Um, which is you have no metric to tell what is actually causing you to make gains since let's just take chest as an example. You're doing three to four different exercises with no

baseline. You've never just done one

baseline. You've never just done one exercise and seeing what works. So,

we're going to change those three to four four variables into one variable by only having one exercise for each body part on a training day. So, for chest, you might have bench press or flies, not

both, one or the other. For biceps, you do curls and so on. Now, you know what is actually causing you to make gains because if you progress on bench press,

you know that your three sets of bench press twice a week is causing you to prevent progress on bench press. Um,

now, are you going to add one to two more exercises with three sets each when you stop making progress? No. There are

three things you're going to do when you stop making progress. The first is to add one set. Let's say you're doing five overall sets a week for your chest and you stop making progress on your

exercise. Let's say bench press. What

exercise. Let's say bench press. What

you could do is you could add one set of bench press. Or you could add one set of

bench press. Or you could add one set of another chest exercise. Both those have a controlled variable. If you add more than one set, you no longer know what's

helping you make gains. Now a a alternative to that is to instead of adding volume you can change the variation. So you have three sets of

variation. So you have three sets of bench press now you switch it to three sets of incline dumbbell French press.

Now you don't want to change the volume in this situation because now you don't know what's causing make gains. Is it

changing the variation or is it changing the volume? We always want to make sure

the volume? We always want to make sure we know what is causing our progression to continue. We don't want to change

to continue. We don't want to change more than one variable at a time.

Now, since you will inevitably be doing a lot less exercises, and as you should, I recommend switching to an upper lower training split, since you're basically going to have one exercise for chest,

back, shoulders, biceps, triceps. Um,

and you're going to want to train each twice a week still, doing about two to three sets for each body part those training days. Um, I recommend just

training days. Um, I recommend just putting them all in one day. And then

for the upper body days, superset everything. You can do biceps with

everything. You can do biceps with triceps and chest with back. Now, it

will not impede performance. And the way you do it is you essentially do, let's say, your biceps and triceps. You do

your bicep exercise. You take 10 to 20 seconds to get set up on your tricep exercise. Then you're going to rest

exercise. Then you're going to rest about 1 to two minutes. Write out

everything you did. That's very

important. The only way you're marking progress is by first off writing out what you're doing and second off recording what you're doing. And then

you do the same for chest and back. Um,

and then on leg days, you're not going to superset. Now, I recommend starting

to superset. Now, I recommend starting with two upper and two lower body days and then maybe four to five sets for each body part. And you can add one set at a time or do any of those other

progression methods as we talked about.

And I promise you, you will make substantially more progress on this model uh and actually know what's causing you to make progress instead of just kind of blindly searching for a

needle in a hay stack wondering what's actually causing you to progress by getting rid of all this junk volume in your program. I myself have been

your program. I myself have been training for like seven years with the barbell and uh I only need six to eight sets a week for each muscle group. Um

and I don't need to rotate variations even that often. But when I do or when I add a a set of an exercise, I know exactly what's causing me to make gains, which is really nice. So in this

situation, less is a lot more. And the

final thing I'm going to mention is I do take every set of every exercise I do pretty much to technical failure. Now,

what I think is cool about this whole approach is you essentially get to run your own experiments. And I think that's super exciting, especially if you never understood math, this or science. Yeah,

science. If you never understood science, you get to do your own science.

And that's pretty sick. Now,

if you have no idea where to start, you're completely lost, you have no idea how to write this out, I have put a very beginner program in the description for someone who's never touched a weight and wants to be introduced to barbell

lifting. Um, and unlike many lifters who

lifting. Um, and unlike many lifters who offer beginner programs, I have actually directly coached people who have never touched a weight before. I've had them live in my house and oversaw all their

barbell training sessions and uh had to pretty much completely reform my view of what someone who has never lifted can do. Um, so I'm not going to throw you

do. Um, so I'm not going to throw you three exercises on a day for your biceps cuz I know you're literally going to not be able to move your arms the next day.

Anyway, hopefully that helps. Thank you

very much for watching. Much love your friend Nicholas.