There will never be a more perfect time to start than this very moment. The best time to plant a tree is 20 years ago and today. So, just for today.. give it your all. don't think about how you're going to do this tomorrow, or this week, or this year. From the very second you're done reading and liking this post to the moment you go to bed tonight, you need to be 100% productive. Comment your plan for today.

I've talked about my fitness achievements in a bunch of comments a lot of times, so I decided.. why not make a full post on it. This is not to brag nor is it to show you i'm better than you, it's just to show you the possibilities when you put your mind towards your goals. ALL PROOF IS UPLOADED ON THIS POST OR WITH VIDEO LINK DISCLAIMER: for the running section, DON'T try to do the same as I did. Although I didn't get injured, what I did was super risky and not smart. You should always build up and slowly progress into more advanced levels, unlike what I did. STATS: 12 years old, 45kg 5"7 skinny AF 16 years old, 80kg, 6"4 jacked AF OKAY LET'S GET STARTED: 1. 225 BENCH AT 14 YEARS OLD: video link I started working out in my bedroom at 12 years old. Push ups, pull ups, dips were all i did. I trained super super hard going to failure on every single set. Motivated by the need to build a sick physique and never be skinny again. I trained at home 3-5 times a week, usually following a random combination of Push Pull Legs Abs. Fast forward 2 years I hit 225 bench without a gym membership (I cheated the system by doing free trials with different phone numbers once a week). At 14 years old I hit 225 bench by actually going to the gym once a week. I trained sooo hard, but most importantly, I ate a f***ck ton of food. I noticed that every kg i gained, added 2kg to my bench. Knowing that I was unstoppable. 4000 calories every single day combined with blood sweat and tears into my training got me a top 0,1% bench press at 14 years old. A year later at 15 I bench pressed my current all time PR of 265lbs. During this time I grew a kind of cringey, but still good gym tiktok account to 25k followers, motivating hundreds of thousands of young men. (4 vids with over 2M views) 2. 10K, 15K & HALF MARATHON AT 15 YEARS OLD in 2022, I started hearing more and more about david goggins and he motivated the f*ck out of me. In 2023 (15) I saved edits into my camera roll and I started reading Cant Hurt me (10/10 would read again). David goggins got me motivated to run, which we'll get into in a second.

Yeah, you heard that right. Fuck you.. to a certain extent. A lot of guys lack masculine competitiveness and won't understand what I mean. I'm telling you fuck you, because that's what I'm thinking when i go that extra mile, work that extra hour, push that extra rep, make that extra dollar. You should always feel the need to perform better than your peers, it's a part of being masculine. You should NOT bring your brothers down, you should strive to perform better, including becoming better TOGETHER, but you should always feel a burning desire to perform better than them. Wether it's the gym, business, school, or anything else. What do you think? Do you agree with me, or do you have a different approach?

If you're a beginner, comment your questions and problems. All experienced lifters help out our brothers by giving them a solution you've learnt in your journey. This way the whole community can work together to make everyone 10x better 🙏 WHAT ARE YOU? comment your questions

How to know this post is for you: - You want an easy, effective way to boost your test and growth hormone - You want to become a (better) athlete - You want to max out your physique - You want to lose weight If any of the above correlate with you, KEEP READING. Sprinting is imo one of the best forms of explosive training. But I get how it can be confusing to know what to do in a sprint workout. How many sets?? How far should you sprint??? Rest times?? Should you go all out on every set??? For the past few months I started to get into sprinting, and I found the answers to these questions. I won't waste your time, let's get into it. 1. 𝙒𝘼𝙍𝙈 𝙐𝙋 It is very important to warm up so you don't tear a hamstring or injure yourself in any other way. First, do 5 medium light sprints Then do a random combination of 6 of these warm up drills https://youtube.com/shorts/LYm-pkXcG04?si=5RST8ev8Hfb-vF3D 2. 𝙎𝙋𝙍𝙄𝙉𝙏𝙄𝙉𝙂 Now, the juicy stuff 8x200m (+-30 seconds) MAX EFFORT SPRINTS Sprint as fast as you humanly can for 30 seconds, take 2m 30s rest after each sprint. (make sure to keep moving around a little bit between sets for better recovery and performance) This is gonna be physically and mentally challenging, those negative thoughts might slip in every once in a while. But stay locked in 🫡 3. 𝘿𝙊𝙉𝙀 Well.. almost, end it off with a 1km light jog for recovery 𝙎𝙋𝙍𝙄𝙉𝙏𝙄𝙉𝙂 𝙄𝙎 𝙆𝙉𝙊𝙒 𝙏𝙊 𝘽𝙊𝙊𝙎𝙏 𝙏𝙀𝙎𝙏 𝘼𝙉𝘿 𝙃𝙐𝙈𝘼𝙉 𝙂𝙍𝙊𝙒𝙏𝙃 𝙃𝙊𝙍𝙈𝙊𝙉𝙀, 𝙁𝙊𝙇𝙇𝙊𝙒 𝙏𝙃𝙄𝙎 𝙒𝙊𝙍𝙆𝙊𝙐𝙏 𝘼𝙉𝘿 𝙔𝙊𝙐'𝙇𝙇 𝙍𝙀𝘼𝙋 𝙔𝙊𝙐𝙍 𝙐𝙉𝙏𝘼𝙋𝙋𝙀𝘿 𝙋𝙊𝙏𝙀𝙉𝙏𝙄𝘼𝙇 𝙊𝙁 𝙎𝙋𝙍𝙄𝙉𝙏𝙄𝙉𝙂 That's it! - Noah