Make your body an act of rebellion
The information presented to you by the corporate press and education system has been carefully constructed and packaged in such a way to keep very nefarious people in power, to paraphrase Michael Malice's definition of the red pill. Whether this is the curriculum taught at all levels of public education, or the nutrition guidelines handed down by multinational agricultural and medical conglomerates, you have been guided by people with motives and an agenda that serves their interest, not yours. It likely wouldn't surprise you to learn that the life advice, economic news, financial planning, and investment strategies you've been given are also tainted by special interests and those who wish to see a very different world than the average hardworking and honest person. This is not coincidental. It is intentional.
Having read our podcast guide, you're now exposed to thinkers who see through the web of lies weaved by the demons in power, who rule on high from all levels of government, education, and the media. Perhaps you can even decipher their code for yourself by now, and navigate the sea of information madness more calmly and effectively, allowing you to be a step ahead of the news and prepare your next steps with a greater level of clarity and confidence.
The food and nutrition guide we provided was produced to help you cut through the lies of the medical and health establishments, the entities that have made us all fat and sick, and then profited off of our misery. Witness their depravity in full display, as they mock the victims of their drug pushing:
Another rhyme described Kentucky as “OxyContinville” because of the high use of the drug in the poor rural east of the state.
When Kentucky introduced new regulations to curb opioid dispensing, an AmerisourceBergen executive wrote in a widely circulated email: “One of the hillbilly’s [sic] must have learned how to read :-)”
Another email contained a mocked up breakfast cereal box with the word “smack” under the words “OxyContin for kids.”
Disgusting in the extreme, and brings to mind a quote by Sam Hyde, stylized by the great @BokoHarambe:
With these blocks in place, we have set the conditions for the next step in your liberation - changing the world begins with changing ourselves, and this article will help you with some workout tips to get your physique in order. This is important for several reasons: Your health will improve, both physically and mentally. Your confidence will receive a boost. Others will be more likely to value your opinion - your appearance is the first attribute people visually notice about you, and if you present the best possible version of this to the world, you are increasing your odds of having a sympathetic or supportive reception of your ideas.
First and foremost: simply go to the gym and workout regularly, or use your home gym and regularly lift. If you are not yet working out regularly, start. This is a generic encouragement - you will not develop life-altering muscle imbalances in 4 weeks of doing the same lifts and workouts multiple times a week. You can do 15 minutes of low to moderate intensity cardio (50-70% peak heart rate) and then pick 4 or 5 weight bearing movements and do those for 30 minutes to start. If you enjoy swimming or a cardio-intensive sport, like swimming, soccer, or basketball, great! Add those in if you can, especially swimming, as the impact swimming has on your joints is minimal and it works your full body. We want to get lean and muscular, but we want to take care of our bodies and be fit and active for a long time, too.
Let's establish some groundwork for when you are in the routine of working out on a consistent basis. If you're looking to build some muscle, you're going to need to get 3 working sets per body part per week to stimulate growth as a beginner. If you've been lifting for a year or more, it's time to up your volume to 5-6 sets, and if you've been working out for a few years and your progress has stalled, you're going to need increase the volume and intensity of your workout further by adding either increased sets, negative sets (heavier weight, performing only the eccentric portion of a lift and receiving a spot/help on the concentric phase of a lift), or having your spotter or workout partner assist you in performing failure reps. You can't reasonably expect to be able to push yourself to complete failure - far beyond what even most seasoned lifters would consider their last rep - to get away with lifting 1 or 2 working sets per week in order to achieve optimal muscle growth, so I do not advise choosing that path for your workouts.
A few notes before getting into body parts and lifts that benefit them - grab a notepad or a notebook and write down and document your workouts. This will establish your baseline for the time being, whatever your level of fitness, and give you an idea of how to set short-term, intermediate, and long-term goals. Unless you have the ability to memorize what you lift each workout, keep the habit of writing down your workouts - the lift, number of sets, the weight lifted, and the reps performed. It'll keep you on track moving forward. This article and guide is also primarily geared toward building strength and muscle. How much you will be able to gain will depend on your genetics, age, current fitness level, nutrition, sleep quality, and overall health. If you're a beginner, keep any weight gain to no more than 2 lbs per month, and as you advance, anything above 1 lb per month is excessive. Building muscle is a much slower grind than losing weight!
To target strength gains, lift a weight you can properly perform 4-8 reps
To target hypertrophy (a pump and muscle fiber expansion), lift a weight you can properly perform 12-15 reps
There is some overlap between the two training methods. Strength training will induce some hypertrophy, and hypertrophy will improve strength. Train both (place a greater emphasis on hypertrophy, largely for joint health), and your gains will be greater. As a matter of brevity, I will suggest looking up YouTube videos for demonstrations of every lift mentioned in the following section. Typing out instructions for each lift would be helpful, but it would be time-consuming to read. Adding dozens of video links could also become an issue if some of them become delisted over time. For demonstrations of lifts and the proper form to execute them, Athlean-X is generally what I turn to first for form checks and refreshers.
Finally, and most importantly, the best routine is one that you want to do and are willing to do consistently! With that in mind, I'll be giving you a range of movements and lifts to choose from, so you can get effective workouts in a manner that suits you best.
Bodyweight squat - muscles worked: quads, hamstrings, glutes
Bodyweight lunge - muscles worked: quads, hamstrings, glutes, stabilizers
Bodyweight calf raise - muscles worked: calves
Bodyweight step up - muscles worked: quads, hamstrings, glutes
Bodyweight hip thrust - muscles worked: glutes, hamstrings, core
Bodyweight glute bridge - muscles worked: glutes, core, hamstrings
Once you've mastered these, graduate to dumbbell or kettlebell variations. Other lifts that can be done on the beginner level include the following machine lifts (if you're working out at a gym or are fortunate to have this equipment at home):
Leg press - quads, hamstrings, glutes
Hack squat - quads, hamstrings, glutes
Seated calf raise - calves
Leg extensions - quads
Leg curl - hamstrings, calves
Split squat/barbell lunge
Barbell calf raise
Deadlift - hamstrings, glutes, quads, back
Barbell hip thrust
Bodyweight pistol squat - quads, glutes, hamstrings, stabilizers
Dumbbell pistol squat
I split these lifts into three experience categories since compound leg lifts can be difficult to safely and effectively perform for new lifters, or those with limited mobility. The Zercher and Zombie squats are front squat variants of the barbell squat - rather than loading the bar on your upper back and performing your lift, you will be carrying it in front of you. This requires experience with back barbell squat as well as a focus on keeping your core and hips engaged through the lift. Start with a significantly lower weight than you would on a back barbell squat and work your way up from there. Feel the effort put forward by your core and accessory muscles, by the way. It's a benefit of those variations!
If you are a beginner, choose lifts that will work your quads, hamstrings, glutes, and calves for three sets per week, and that is your leg program.
If you've been lifting for over a year, get five to six sets per week - this may require a second leg day, or a configuration of your routine that splits your legs into multiple days.
If you're an advanced lifter, incorporate failure sets and negative reps in isolation movements, or load extra weight for box squats to enhance new stress to the muscle(s) worked.
For your push routine, grab a weekly minimum of 3 sets that target chest and 2 that target triceps and front and mid delts from the following lifts for beginners; 6, 4, and 4 for intermediate lifters, and like with legs, incorporate negative sets or forced failure reps if you're advanced and in a rut. Another tip to help with results and bolster volume in your workout: add pushups after your last bench press set to pump a little extra blood and add a extra stress to those muscle fibers.
Another note: many of these lifts will have flat and incline versions of the lift. The incline presses will place a greater emphasis on the upper half of your pectorals and front delts as opposed to the mid and lower sections of your pecs targeted in flat bench. You will also be able to lift more weight in the flat position. I primarily work from incline positions - you may find it difficult to effectively complete a thorough chest workout using primarily incline press, and if so, don't be concerned. You will either build the strength to do so over time, or your body mechanics may simply be more suited to the flat bench.
Pushups - pectorals, triceps, front delts, core
Flat dumbbell press - pectorals, triceps, front delts
Incline dumbbell press - pectorals, front delts, triceps
Flat barbell press - pectorals, triceps, front delts
Incline barbell press - pectorals, front delts, triceps
Close grip barbell press - triceps, pectorals - note, do not place your hands too narrow for this lift. A few inches in from your normal bench grip should be fine
Barbell military press, standing or seated - front and mid delts, triceps, chest, core, traps
Dumbbell shoulder press, standing or seated - front and mid delts, triceps, chest, core, traps
Push/Pull downs (cable machine) - triceps
Incline dumbbell tricep extension - triceps
Side lateral raises - mid delts
For your pull routine, which is largely comprised of back and bicep exercises, you can also add a set or two of deadlifts, if you so choose. It'd get an extra bit of work for your legs, and your back and core will also receive a little extra volume.
Some of these lifts won't be doable for beginners - primarily the pullups, chinups, and potentially the barbell rows. You'll get there, and when you do, being able to successfully complete those lifts will help you progress even further.
For your pull routine, grab at least 3 sets of lifts that targets lats per week for beginners, 6 for intermediate. Can add more for advanced, or incorporate failure sets. Add the same amount of biceps (this will be curls) and rear delts (facepulls, bent over flys) and traps (shrugs) exercises.
Lat pulldown - lats
Close-grip palms-up lat pulldown - lats, biceps
Rows - lats - there are a variety of rows: bentover barbell, bentover dumbbell, seated and standing t bar, seated cable - try them all, and pick the one(s) that you have the best mind/muscle connection with and make that one(s) your primary row movement - lats, rhomboids, traps
Pullups - lats, rhomboids
Chinups - lats, biceps, rhomboids
Shrugs - traps
Dumbbell curls - biceps
Hammer curls - biceps
Bent over flys - rear delts, rhomboids, traps
Facepulls - rear delts
Based on your goals and your interest in athletic activity, your cardio focus will vary significantly. Simply put, if you're looking to lose weight, you will be best served performing close to 30 minutes of moderate level or higher cardio five times per week. If you're looking to build muscle, strip that down to 10-15 minutes of low to moderate intensity three to five times per week. Swimming, biking, treadmills, ellipticals, and rowing machines are all great forms of cardio. I would avoid running if you are overweight - it's best to leave that for when you've lost any excess weight you may be carrying in order to preserve your joints for longevity and structural health.
If you are an active person and enjoy hiking or recreationally playing a sport multiple times a week (just two examples), consider that your cardio.
Cardio, especially light cardio, can be used before your workout to get your heart rate and blood flow up to speed. Even with cardio, do a warmup set of your compound lifts with a weight of no more than 25-33% of your one rep max to both set your rhythm for the coming sets as well as create bloodflow to the area, reducing the chance of spasms, tears, or injuries. This does not count as a working set, or towards your weekly target.
This will vary fairly significantly based on your nutrition needs and goals - refer back to the nutrition guide for specifics - but generally, as long as you've had a well-rounded meal within a 2 hour period before your workout you'll be fine. A similar window exists for your post-workout meal. Get quality proteins and carbs in before and after your workout and you'll be primed to grow.
Included in your pre-workout regimen will likely be a powder or drink that contains caffeine and other stimulants. There are dozens, maybe even hundreds, of such drinks on the market. Coffee can even be your pre-workout stimulant of choice. When you're looking to take your pre-workout to the next level, buy the following ingredients/nutrients in bulk and mix your own drink with the following dosages, providing anti-catabolic, vasodilation, and energetic effects:
L-Citrulline - 4-6g
HMB - 3g
Creatine Monohydrate - 5g
Beta-alanine - 4-5g
Taurine - 1-3g
Caffeine - 75-150mg
Toss those into water and an Emergen-C packet (or similar product, or electrolyte mix) and you'll be cranked and ready to go. Since Taurine and caffeine either are stimulants or have stimulant-like effects, start with the lower range of the doses I listed here to assess your tolerance. Beta-alanine also creates a tingling effect in various parts of your body. If it is completely unbearable, cut the dose in half and work your way up.
For decades, we've been fed low quality food and have lived increasingly indoor and inactive lives. This has manifested in rising obesity rates, lowered testosterone levels, increased prevalence of diabetes and various forms of cancer, and more. Creating in ourselves a healthier, more optimized version of our bodies will be the first step in becoming a pillar of our families and communities.
Despite what may seem to be an insurmountable fight in front of us, it's not assured that we will lose. We owe it to our loved ones, current and yet to come, to get ourselves right and attempt to create a better tomorrow.