"If you’re counting every single rep like its nothing, you aren’t training hard enough. When I deadlift, I don’t think “hey I’ll stop at 5 reps” I think, I’ll stop when my wrists won’t let me hold the damn bar. It’s all about pushing yourself. The human body wants to stay idle and does not want to change unless you force it to. The more uncomfortable and the more pain you feel in your workouts, the greater the end result of your physique."

"Honestly I count down the hours, take a pre-workout shake, and make it an epic event to go to the gym so even right before my first set I have a ‘mind-pump’ as it were. Sometimes when I go normally and go through the motions it feels like I’m not working out at all. When you train like this, the time goes like nothing, rather than the norm of people having chats, chilling out, doing a set, waiting for ages, talking, etc. Trust me, when your mind is in it, you will get more effective workouts and better results. Stop with the “I hate leg day, not looking forward to it” etc remarks. You ****ing love leg day. You can’t wait to ****ing squat"

"Pretend there is a crowd of thousands watching you, and if you pull out as many reps or pull the weight that you hope (say 200kg deadlift 3 reps) you win a million dollars, and actually believe in your mind that it is true. Watch yourself push harder for reasons that I cannot explain. Try it in your sets tonight. When you think you can’t even push a single more rep out, picture this in your mind and you will push out 3. Or even up the stakes, pretend a gunman is pointing a gun at someone you love and you MUST complete the reps or push the weight to let them live. That’s seriously the lengths I go to in my workouts, sets, and reps, to push myself as hard as possible."



Deadlifts – This exercise will transform you body if done every week, correctly. Go hard and have fun with them. Notice how you rarely see people deadlift heavy at the gym? Do you also notice how all these people have average physiques? Put 2 and 2 together.

Lateral Raises – This is an isolation exercise that I love. Pushing yourself through the pain barrier is a mental game, and the pump it gives yields a quite aesthetically pleasing touch to the physique

Incline Dumbell Chest Press – I have always started my chest workouts with Incline dumbbells. This allows for a far greater stretch, burn, and overall hypertrophy of the chest then a barbell, as well as targeting the upper chest from the get-go.


-No fast food.
-No soft drinks
-No sweets or sugar
-Only fluid you shall drink is water, and green tea

I have never counted calories, I just make sure I get a good amount of protein in every meal, and have around seven or eight separate meals a day as this ignites the metabolism. Basically, to put on meat, you have to eat meat. Try have some sort of meat product in most of your meals. Chicken Breast, Steak, Lamb, Kangaroo and if you don’t love these already, you will have to learn to.

Source [www.simplyshredded.com]