A Jacked, Ripped BADASS waiting to flex out of the confines of normality
You are a badass Spartan warrior. You are that prison yard beast. You are that unlikely hero escaping epic explosions on the back of a motorbike.
So yeah, you want to be special. That couch shaping itself to your ass may think so… but eating junk all day never made anyone chiseled or impressive.
So 5 tips for becoming a Gym Badass? Here we go…
1# Lift Heavy
So just lift heavy? Great, you’re thinking, I could have guessed. There is NOTHING more impressive than going to the gym and maxing out on weight machines in the gym. Especially if some poser hard man goes on a machine after you and struggles to make it budge. The same obviously goes for free weights.
There’s the incentive, so what do you do about it?
A very effective way to getting strong is to use the technique- Grease the Groove. (a good summary and how to can be found at http://www.leanandmuscular.org/greasing-the-groove.php)
Contrary to standard weightlifting protocol, you are training and AVOIDING FATIGUE. Basically by avoiding fatigue and lifting a weight frequently throughout the day (body weight and with weights) you can train your neurological system to be able to contract more of your muscle fibers and therefore you can- LIFT HEAVIER WEIGHTS. Your muscles will not be just puffy, t-shirt fillers…they will be powerful.
Reverse pyramid training
For anyone who hasn’t heard of him, Greg O’Gallagher is an amazing resource for building a functionally strong and aesthetically pleasing body. Many of his programs focus on the idea of REVERSE PYRAMID TRAINING as it allows for very effective strength adaptations. Check out his article The Power and Effectiveness Behind Reverse Pyramid Training for more detail.
Basically… You lift your first set as heavy as you can and every set after you drop 10% of the weight. By not lifting the heaviest weight each set it means that you can really go for it that first set when you are still fresh and not be put off.
2# DO IMPRESSIVE SHIT
FACT- Handstand push-ups look cooler than a shoulder press. FACT- Chin-ups look cooler than curls.
What looks better than chin-ups?? One armed chin-ups.
Working towards ANY of these exercises will give you incredible strength and will make standard exercises easier. So even if takes time to master, even the progressions look impressive.
3# Immaculate form
Come on guys, you should already know this. Nothing screams NOOB louder than someone that can’t even preform an exercise properly. Don’t just walk into a gym and expect to know exactly what you’re doing, you have to know it. Practice form using YouTube videos for reference, invest in a book if you’re into more complex lifts such as powerlifting or olympic lifts.
One of my favourite books for stretching, correct form on exercises and generally retaining flexibility is Dr Kelly Starrett’s book, Becoming a Supple Leopard. It’s not cheap, but its an investment if you want to take your form and lifts to the next level. He also has a bunch of good YouTube videos if you want a taste or would rather not splash out on a book that isn’t necessary.
4# Look the Part
So you’ve trained for this moment. You are strong, you are experienced, you are almost ready. Until now I have only recommended training for strength and for good reason. For those who haven’t heard of him, Rusty Moore of The Fitness Black Book is an incredible resource for building those Holywood muscles and getting ripped in the process.The premise of this, as detailed in Rusty Moore’s fitness program Visual Impact Muscle Building, is to first get your body fat % down to lower than you want it and hold it for a several weeks to allow your skin to adapt and then do hypertrophy muscle work to fill out.
Strong, ripped and muscular. What more could you need?
5# ACT the part
Did you know that by simply assuming a confident pose that you actually increase your testosterone? The typical Alpha male composure will actually benefit you in more ways than just the gym. Act confident, not cocky. You know what you are doing. Before every lift picture yourself obliterating that set. Squeeze the bar when you feel like you can’t do anymore and watch yourself now able to get out an extra few reps. Maybe even take a weaker friend with a body inferior to your own for that extra boost in your ego. Every little helps after all…
If your going to be anyone, be Machete.