I have gained over 5kg of muscle mass in the last 6 months while going hard on business. And that has been awesome. The things that worked for me was 1. Doing a clean bulk with healthy food and big portions of especially eggs and meat. 2. Increasing my testosterone by following my daily testosterone boost protocol (see down below). 3. Workout hard. I was able to workout hard and a lot when I ate healthy and had high testosterone levels Stay hard

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

Man oh man, I can really manipulate the jawline appearance, the photo is a result of good lighting, being the leanest I’ve ever been, and 2x daily submental exercises for a few months like tong thrusts etc, all what Chris teaches. Both are me

I spent thousands of hours researching into sleep/performance, and tested/trialed hundreds of systems designed to improve it, and in this post I’m going to share you 2 crucial lessons I’ve learnt to ensure you get 8 hours of high-quality sleep/night. Now I’m not talking about little optimization tactics like biohacking gurus, which don’t do SHIT for you, I’m planning to change the way you view sleep so you can get amazing sleep every night whilst making INSANE amounts of progress on your business. Because even though my sleep is really high-quality now, it wasn’t always like this. Because in December 2023 I learnt about the importance of sleep. I spent many hours watching Huberman’s podcasts taking as many notes as I could and applying EVERYTHING that I could. The months went on, and even though my sleep was completely fixed and pitch-perfect, I didn’t make a single sale in my business. I was barely working a few hours a day. A few months afterward, I networked with some other entrepreneurs online who were making $6k/mo online younger than me Whilst also prioritizing their health. So I asked them what they did for sleep, what they didn’t and they told me it was all about simplicity. So I looked at my routine and analyzed it. Literally my whole DAY was taken up with habits and optimization tactics. And I could barely get in any work at all. I then realized that if I wanted to get in more work and start progressing with my business, I needed to REMOVE certain habits and simplify them. Since then I’ve made a lot more sales online whilst also maintaining my great sleep. This is why SIMPLICITY is key. Stop listening to biohacking gurus like Bryan Johnson telling you to spend your whole day optimizing every little niche thing about your health. However I believe there’s two parts to simplicity: 1. Simplifying the habits you do for sleep 2. Staying consistent with those simplified habits I genuinely believe the best thing to improve your sleep, is to pick habits that solves your EXACT problem with sleep

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