Over 40 and can’t lose the dad bod?
Lifting weights alone won’t fix it. You need to lift smarter.
I tried every BS routine, made endless mistakes, yet still gained 31 lbs of muscle (injury-free).
Here’s how (no fluff, just real tips):
• Pull Movements > Push
• High Intensity > Volume
• Back Exercises > Chest
• Hamstrings Exercises > Quads
• Form > Heavy Weight
• Posterior Chain > Anterior Chain
• Flat Shoes > Conventional Sneakers
• Rear + Medial Delts > Front Delts
• Eccentric emphasis > Concentric
• Quality of reps > Quantity
• Carbs from fruit > No Carbs
• Sprints > Endurance
• Unilateral Movements > Bilateral
• Animal Protein > Plant Protein
• Well-Sourced Nutrition > Supplements
• Lower Traps > Upper Traps
• Lower Body > Upper Body
• Goat + Sheep Dairy > Cow Dairy
• Isometric Shoulder Exercises > Traditional Shoulder Exercises
• Train Your Neck at Least 1x Per Week
• Afternoon Training > Morning Training
• Single-Leg Training > Two-Leg Training
• Nasal Breathing > Mouth Breathing
• Front or Zercher Squat > Back Squat
• To Save Your Back: Hex Bar DL > Barbell DL
• For Biceps Strength: Straight Bar > EZ Bar
• For Aesthetics: Vertical Push > Horizontal Push
• Cable exercises > Dumbbells > Barbells > Machines
• Focused Breathing > Unfocused Breathing
• Swiss Ball Mobility > Standard Mobility
• Incline DB Chest Press > All Barbell Chest Presses
• For Injury Prevention: Horizontal Pull > Vertical Pull
• Cable Biceps Exercises > Dumbbell or barbell Biceps
• Cable Triceps Exercises > Dumbbell or barbell Triceps
• Salt + Honey + Baking Soda + Magnesium Chloride > Pre-Workouts
What did I miss?
