Alright stop what you’re doin’,
‘Cuz I’m about to ruin,
The lifting advice that you’re used to.
I look funny,
But yo I’m makin’ money see,
So I hope you all are ready for me.
– Shock D (probably)
If you wish, you can grab the N.W.A. Newsletter Playlist on Spotify here, all of the songs that have been featured in the newsletter are on the playlist.
Happy Friday, Coach J here from Anyman Fitness – and welcome to the latest edition of The N.W.A. Newsletter.
Each week with the N.W.A. Newsletter, I give you the best Nutrition, Weightlifting, and/or Attitude advice for you to start to use in your life today.
Tens of thousands of people have used this exact newsletter to gain muscle, lose fat, and become a better version of themselves…
Without any further ado, let’s get started..
N.W.A. Tip Of The Week
I work out at a commercial gym – Lifetime Fitness.
I love it; it’s big, has tons of toys, has a sauna/steam room/cold plunge.
It’s one of my favorite splurges.
In my opinion, you can never spend too lavishly on your health.
But I want to talk today about a pandemic.
It’s a sickness.
I see it all the time, every single day I walk into the gym.
I want to talk to you about The Worst Way To Work Out.
Have you ever seen someone “lift weights” by doing set after set after set back to back to back over and over again… for their entire workout?
(Notice I put “lift weights” in quotes above. They’re sort of lifting weights… but not really…)
This is – by FAR – the worst way you could possibly work out.
And it’s sooooo common.
Sometimes it’s subtle.
It’s the guy who does a set of bench presses and immediately starts doing crunches on the bench during his rest period.
Or it’s the gal who does a set of squats and immediately starts doing push-ups afterwards.
Or sometimes it’s someone who will literally be doing deadlifts then immediately does pull ups then immediately does curls then runs around the gym for 20 seconds then goes back to deadlifts…
Aye aye aye, where to begin?
This is suboptimal for literally everything.
It’s suboptimal for strength gain.
It’s suboptimal for muscle gain.
It’s suboptimal for calorie burn.
I guess maybe it’s okay at building stamina or VO2 max, but honestly it’s suboptimal for that, too.
If you want to get stronger and build muscle, here is your blueprint on a proper workout:
-
- Pick 2-3 main lifts (compound moves – bench presses, pull downs, squats, deadlifts, whatever)
- Pick 2-3 accessory lifts (isolation moves – curls, triceps, lateral raises, calves, whatever)
- Perform 2-4 sets per exercise (debatable on which is best; I like 3, but ymmv)
- Perform 6-12 reps per set (choose a number in there that you like; I like 10, but you do you)
- Rest 3-4 minutes between sets of compound moves (DO NOT DO MORE EXERCISE DURING YOUR REST PERIOD, REST DAMMIT LOL)
- Rest 2-3 minutes between sets of isolation moves
- Track everything (sets, reps completed, weights used, etc)
- Show perfect form (don’t be sloppy)
- Once you can hit your designated rep range, add some weight next time you do that workout
That’s it.
That’s how you do it.
If you see the rest periods given above and think “that’s way too long” you aren’t lifting hard enough.
You should be SPENT after every set.
Every set should be pushed within 1 rep of failure.
Or else you won’t gain much strength or muscle over time.
So, now that you have the blueprint, here’s what you do.
Create 3-5 workouts per week.
Hit every muscle group with around 10 sets per week.
And begin.
Do it exactly like I’ve laid it out for you.
Within 6 months you will look drastically different and you’ll have gained a load of strength and muscle.
But for the love of God, stop making your goal to be “tired”.
Or “sweaty”.
Or “sore”.
Or to vomit.
Your goal is to be BETTER.
And the blueprint above is how you do just that.
Avoid The Worst Way To Work Out like the absolute plague it is.
I’ve been coaching men and women in 1:1, personalized protocols since 2013.
Here’s an example from Tres – he lost 30 pounds in my program and now has a 6 pack at the age of 49:
To learn more about this unique, “All In” experience, tap here and fill out this quick form – it will go directly to my email inbox.
Looking forward to speaking with you.
More AF Content From Around the Web:
If you simply:
- Lifted weights 3-4 times per week
- Walked 10k steps per day
- Ate 1 gram of protein per pound of bodyweight
It would be almost impossible not to lose fat.
I hope you enjoyed this edition of the Anyman Fitness N.W.A. Newsletter.
I’ll be back next week.
Hope you have a wonderful weekend.
Best, Coach J
Anyman Fitness
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My boy Cheeks will for sure respond on this one… (NSFW)