EP31 : #7 – Once a Week Muscle Growth

Well, hello there. Welcome to Masterclass number seven. One day a week workout program. How can you only work out one day a week? How? How is this possible? You're lying to us. The more you work out, the better it is. It's just the way it is. I found that not to be true. I will discuss further on other videos why. But it basically boils down to if you're natural, which I highly suggest you stay natural for your entire life, forever. I hate the people, all the influencers who are like, you're too natural. You're too young. You're too young. You're too young to be taking steroids. Me, it's okay because I'm older and I can take it. I hate that crap. You shouldn't ever take it ever. Okay? So, I used to work out all the time, six days a week, with weights, and run three to five miles a day every day. I looked like this. I got 22 years old. Now, at 38 years old, I work out one day a week and don't do any cardio. And I look like this. Now, that boils down to eating right, sleeping right, drinking right, not doing any dumb shit like vaping, smoking, drinking alcohol, smoking weed, whacking off, all the stuff this guy used to do. I don't do any of that crap now. And also, I work out way smarter now. Working out one day a week, on Friday at noon, every week, on a push-pull legs split. okay so let's say i do a pull workout and i work out my biceps i won't hit my biceps again for another 21 days and i only do one set with one drop set and i'm getting the best results of my life doing this without steroids without trt without ozempic without blah blah blah blah blah with whatever the hell y'all take. I don't even know what they all are named. I don't care what they're named. And you can believe me or not, I really don't care. I don't care what the hell you do. I just want to, there's going to be someone out there. Most of you are just going to be like, it's bullshit, it's bullshit. And that's what you're going to say. And you're going to keep working out all the time. You're not going to get any gains. And then you're going to get frustrated it and either quit or hop on steroids but i have a better way um the better way is to work out really hard work out really intensely but infrequently right and the reason why is because you have to let your muscles recover from that and your body as a whole system recover from that so the reason why i only have to work out a muscle group once every 21 days is because i'm hitting it hard sending a message to the body of what the hell was that you know it doesn't know i'm in the gym it doesn't know whatever it just thinks it's just feeling the tension on the muscle and thinking like if that happens again we got to be ready and we got to adapt to where we can handle that if that happens again. So in order to do that, you have to go very hard, very intense, and then back off and let your body recover for as long as that takes. Now, this was a gradual going down to this infrequent for me. I used to lift all the time, okay? and so the first step was bringing and this is all like from like Mike Menser training and philosophy and you guys can think it's dumb you guys can say it's stupid I've had tons of people tell me that online I really don't care this is the truth of what worked for me I went for probably 20 years making no progress to speak of other than getting like fluctuating in body fat it isn't until like the last two years of like bringing down my frequency and bringing up my intensity that i've gained any more muscle than what i was than what i had in as a sophomore in high school right um probably actually a lot less um and it just recently with getting my sleep and diet and natural hormones in check and water and diet and said that already but and my workout routine in check that i've actually started to gain muscle at 38 years old totally natural so you can listen to it or not I don't give a shit some people are not gonna get in shape go listen to people on steroids people who take a bunch of steroids and then sell you something else oh my god you should try my coaching program you know that's when it's only $4,000 a month and there's a coaching program and then you'll be rich and buff. It's like, no, that's probably not going to happen. What about you taking steroids? Buy my protein powder, you know? So what about the fact that everyone on your stupid supplement brand is taking tons and tons and tons of illegal drugs from drug dealers? Are we going to mention that elephant in the room at all? Nope. Nope. Just don't buy step clothes. Lean back. Do them like this. You can follow all that bullshit if you want. I don't care. Be my guest. There's an X here somewhere. Click on it. But if you actually want to know what I do as a natural, get in the best shape of my life, pushing 40, then I'm going to show you. I'm going to show you right now. Okay? And we're going to walk through it. I'm going to put these fancy headphones on and we're going to jump into the workout. I actually had a guy come to the gym and film me and it was uncomfortable. I did not like it at all. Everyone's like, God, I don't know how people just take tripods and cameras and phones and stuff just to film themselves without a reason to do it. you know I hated it like everyone walking by so for this pole workout I had a guy come with a like a professional cameraman come and film me and like everyone walked by and I live in a small town like people I see at the gym is people I know at the gym I didn't like it um and then the next time i tried to like on the leg workout i tried to like hide my phone in a tripod like behind something else like 20 feet away and then like zoom in and it's still people still walk by and be like so i don't know how you guys you young people do it where you just film it everything just for no damn reason um i'm doing it because god told me to right god said show these people how to eat healthy, what you do. It's just basically said, just show them what you do. And don't take any money for it. Trust me, I want to. If I could be charging for this crap, I would be. Okay? But you know what? There's worse things in life than being broke. You know? There's worse things in the afterlife than being broke, right? and if I've been told to tell you this is how you work out this is how you eat for free and that's what I'm gonna do you know what let the chips fall where they may I may die a broke bitch a brokie as my son says but at least you'll get this information for free and that's maybe the main reason why you should listen to me I'm not telling you you have to but everyone else is trying to sell you some bullcrap i'm just telling you the actual truth of what really works okay um so the next time you get cut on your hand or on your arm or something you get cut i want you to just look at that cut and how long it takes for it to heal okay and that's the same thing that's going on in your muscles if i got like a cut on my hand it wouldn't be healed up for like two weeks okay and that's It's the same thing, there's little tears and micro fractures and all this crap in your muscles that need time to heal. I'm not a damn scientist, but I'm telling you what works and what doesn't work. There's a lot of dumb ass scientists who are like, and they look like crap. Or they hire someone who's on a bunch of steroids. People on steroids don't count. None of the muscles that anyone on steroids has ever built counts for anything. Chris Bumstead's muscles don't count. Arnold Schwarzenegger's muscles don't count. None of it counts. Only natural muscle counts. That's all. You can't take advice from any of those other people because they don't know what they're talking. You're talking about like a horse versus a cat. They're not a human anymore. They don't play by human rules anymore. So if you want to actually, as a natural, if you want to build muscle, you have to give yourself tons and tons of time in between to recover and you have to eat and you have to sleep and you have to eat egg yolks so your body can produce natural testosterone from the cholesterol the precursor to testosterone your body will take care of it all okay um and that's it and we're gonna hop in and i'm gonna show you I'm gonna show you, okay? I can make this with one set and a drop set every 21 days. I'm gonna show you. It's not easy. For any of you signing up for this, it's gonna be easy. It easy time but you have to go to a place mentally where most people don want to go And I going to show you Let's hop in there. I'm going to show you right now. All right. Here I am. And I'm in a circle. I'm in an ellipse, you know. And we're going to watch me work out at the gym uncomfortably with a cameraman. Okay. So this is pole day. By the way, I'm going to make it to where you guys can This is my workout sheet, right? I'm old So I write this crap down So the first workout that I got recorded here is a bicep curl And I'm going to show you guys How hard to go Harder than last time, Coach Greg Let's look at it here It looks good, yeah. Okay, warm-up set, 40 to 50% of the challenge rate. Right? It's a warm-up set. Okay? Now, as you can see, it's only half of what my challenge rate is. It's got to be like 15 times. And I did it for like three to five reps. you don't just come in and like right when you walk through the door, go and put on your challenge weight and just as hard as you can. No. That ain't what you do. You gotta warm up a little bit. And no, I don't count those sets because it's three reps or five reps at half of the weight. So it doesn't count. Warm up to set number two. A little bit heavier. 75%. Same thing. Nice and slow. Nice and steady. Okay, so last workout, I did 120 pounds to 20 yards. Okay. This workout is exactly what I got to do. I'm not competing against anybody else I'm competing against me from 21 days earlier and if I have done all the things correctly if I have sent the signal to the body through a brief intense workout on that muscle as hard as I can and then some and then I've given myself the proper nutrition and the proper time and the proper sleep, then it's just an equation. Then I will indeed get more this workout than last workout because I've sent the signal to grow and get stronger and I've given it time to adapt and I've given it the nutrition to adapt and the sleep and the water. Now let's see what happened. You think I beat 20 reps? And a couple months before, I was only doing 12 reps on lower waist. It's getting pretty hard again. 17 is really hard. Really really hard. Okay? 18, I'm about to trap my pants. 19, I did trap my pants. 20, okay, this is getting really hard here. Most people would have quit by now. Okay? Okay? I would have quit by now for the 20 years I lifted before. I'll be like, I'll do another set, you know? I'll just do four sets of ten. But this time, I understand that I need to send the message to my body to grow. Okay? And four sets of bull crap of being a wuss is not going to send that signal. What is going to send that signal is me doing this to the point where I cannot physically, literally do any more. and then my body's gonna be like holy crap what was that we're gonna set the machinery in motion to if that happens again i don't know what it thought maybe maybe it thought i was lifting um bricks to build a wall to keep out the mongolians or i thought i was pulling myself up a rope to catch a boar to eat bacon in a cave whatever it thought it thought We need to do this. So, I'm at 20. This is where I couldn't get any more than 21 days before. Two. That's it. That's it. Couldn't do it anymore. Not even if I wanted to. Couldn't do anymore. That was all she wrote. Now. After that. I dropped away. I know that there. This is on every workout. There's a drop set after. You get every single little thing. Drop it like I think I dropped it 20 pounds. I think I dropped it down Or maybe I dropped it down to 90 100 or 90. I don't know but just drop it a little bit I waited about one to two minutes and now I'm just gonna focus on going slow I'm not gonna count anything so on your challenge set the one I just did you're really focused on beating that number and That's your whole world is beating that number now on this one after you can just focus on feeling the muscle and and really controlling the eccentric or the downward part of the movement okay and you're going to try to get every last little fiber um amrap means as many reps as possible i'm going as many as i can again but i'm not counting it this time i'm just i'm kind of freer in my mind and i'm just how much do you want it and this is where if you do this one right it's going to send the signal even more and you will definitely make gains for the next time you do it. And, if you start getting strong then, eventually you're gonna get bigger, right? That camera man didn't want to be on. He sounds up. He's good. He's good guy. See? Come down slow, slow, slow. Try one more. slow slow slow you're starting on the way down and you're on the way up that's it that's all i did for biceps that's all i did for biceps for three weeks that's it and until the next friday my i remember this one because I was I was like holy crap I'm still sore to the next Friday the next Friday was my push day whatever those muscles are still they'll get used a little bit but not much in a push day so they were still super duper sore like to the touch just from that just from that one little things because I pushed myself as far as I possibly could right I didn't stop I'll do another set later it doesn't matter how many sets you do if you don't push yourself to a point of failure okay okay so the only reason why we're working out with weights is to build muscle and strength that's it the being lean and losing body fat that's all going to come from diet none of this is for that so we don't go to the gym to lose fat we go to the gym to build muscle and strength which in turn in the long run will probably will make you look way better make you feel way better make you do way better and probably make you lose way more fat than if you try to go do cardio at the gym cardio doesn't work we already know that so yeah so that was 22 reps so my goal is 30 reps once I can do a exercise for 30 reps then the next time I will move the weight up and it'll probably fall back down into the mid teens I don't touch any weight on anything that I can't do for at least 10 to 12 reps. My days of maxing out all that bullcrap are way behind me and I suggest they get way behind you too I don think that anyone should grab anything in the weight room that they can lift for 10 reps Anything like that is just going to be powerlifting type training I think muscles grow and get way better shape and definition and everything when you're at least going to. So if you want to, you can go for 20. As soon as you get 20 reps, up the weight. It'll probably drop down to like 12 or 11 or something like that on the next time. But my goal is always 30 reps. Once I can get 30 reps on a weight on an exercise, then the next time I come in, I will raise it up. And I have it all written down in my book just like this. Then I can look and be like, oh my gosh, the last time I worked out number 17, I did it for 24 reps. And it usually goes up about two to three reps every time. So yeah, it's going to take some time. It's going to take some time. It's going to take years to reach your potential. But I don't see any reason why it would stop unless you quit. We're living by the rules of nature here. we're living by the rules of the human body and you don't need steroids to make progress you just need patience and to attack it the right way so now I'm just that was the set to show you how hard you have to go and that was just on biceps just one little tiny muscle group and I was about to pass out so you can imagine what it's like on legs or back or anything but I'm just going This is an ab exercise. I really like this ab exercise. As you can see I'm always trying to control the... Here's a back exercise. This is probably the best lat exercise. You can also do if you have a machine like this at your gym. It's like a hammer strength type machine. probably gonna be your best lat exercise you can also do if you have a machine like this at your gym it's like a hammer strength machine but it's a pulling motion you know in tight it's gonna hit your lat more What's we got here? We got rear delts. If you want to hit your upper back, your rear delts. This is my workouts that I do on my pull day. And then I do a row, like a T-bar row on a machine, chest supported. And that's going to hit your upper back. So anything like this is going to hit your upper back. anything this way or this way is going to hit upper back more anything down like this is going to hit your lats more and then i end up with a deadlift um i always do i don't like deadlifting heavy um so i this is the only video i could see of a guy who's i actually go up a little bit higher and let's see like uh i don't know what those zumba steps or whatever the hell they called in the gym actually doing that pretty good that's the end of the pole day six exercises now this is why i brought my camera on a leg day um Warming up my old unk knees. I have bad knees. This is a reverse dead mill. So just put your butt on the back here. Don't even turn it on. You can put it on a little bit of an incline. I'm just warming up my knees here. Man. It's still warming up. I was just doing this. Someone stole this. Like I swear to God. Last time I went in to do this, this was gone. I bought this and took it to the gym. Someone stole my... Tib raise warm up, but you can do this on the wall If you see like a knees over toes guy you could do this on the wall Just put your butt on the wall and just raise up your toes Probably what I'm gonna have to do since someone stole my crap Or threw it away As you can see, it's still a warm up but I'm still going as hard as I can. I didn't keep track of that one on numbers but I probably should have. Okay. Let's look at this. My hack calf. As you can see I was only doing 90 pounds for 15 way back then. Now I'm doing 100 pounds for 23. I did a hundred pounds on the hack squat calf raise donkey calf you'll see it at 23 so that's my goal now I know my goal is to beat that okay we'll try to beat it just beat it okay let's try to beat that Make our calves grow, we gotta try to beat that shit. If you need to adjust a little bit, just a little bit man. Your feet start sliding down, bring them back up. I like doing calves like this. You can do any calf machine you want. Do any kind of calf workout you want. I don't care. This is what I do. I did 23 last time, but now I'm about to die here. I'm about to cry into my coat. Wish there was sound on this. I tried for 26. I beat it by 2 from the last time. Oh yeah. yeah so there was no way in hell I was actually going to feel myself doing a hip thrust in my gym and ever go back there but it is a muscle group it's not just for girls I think guys should train it too but yeah this is this I don't know what kind of machines or options you have at your but there's something cool. Hamstring curl. Last time I did 205 for 19. Now we're gonna go and try to beat 19. Okay? 205. One, two. and once I get to 30 I will up it to two more than two whatever the next thing is there and you can see here I'm not doing real good in the face I'm not screaming and yelling like a jackass but I mean I already crapped my pants on the last one but I look like I'm gonna do it again. Sweating, my heart's beating through my chest, I'm going slow. I feel like I'm going to die. And that's what it takes. Why did I do that time before? Oh, 19. Okay, 19. Okay. And then in this one I did... There's my... That's why I went slow. Okay, so these are the ones where anything ever happened. Those ones up to 19, nothing was going to happen. I wouldn't get any stronger if I stayed at 19. You're usually going to get better about two to three reps every time if you're doing it right. If you're sleeping right, eating right, not staying up all night watching Netflix and jacking off, not going out to clubs chasing gonorrhea you're going to get stronger every time Jefferson Curl this is kind of like good morning some of you might know it as a good morning 13 so 3 weeks before I got this for 13 So now my goal is to beat 13. And as long as I beat 13, I know that what I did the time before and leading up to it worked. Now I'm going to do the same thing and repeat and repeat and repeat and repeat and my hamstrings and glutes and whole posterior chain is going to keep getting stronger and stronger and stronger This is similar to a deadlift but it way less emphasis on the back I'm focusing completely straight-legged. I'm focusing more on the hamstrings and glutes here. I'm feeling them fire every time. All these workouts, by the way, are going to be downloadable for you to use. But you're going to have to find out what works for you. This is the principle of the thing. 14, I just beat it right there. 15, see I'm shaking all over. I can barely finish it. I don't think I counted any of these. I think I only got 15. Those last two didn't count because I didn't get a full extension. I'm about to fall down. Right? Yeah, so this is just the principle. I'm trying to teach you guys the principle here. You get stronger every time. You improve every time. And you will get bigger over time. Right? I'm teaching you how to fish, not giving you. I don't know what the hell it was here. 80 for 35. Yeah, so with my bad knees, that's why I went above 30 on this one is because I didn't really want to up the weight because last time I tried to go up to anything past 80, it hurt my knees, but maybe I'll try it after this. But I stayed at 80 for this one. I tried to beat 35. I think I fast forward here. Now, can you imagine doing this week in and week out forever? Pushing yourself where you're all red faced sweating about to throw up six okay everything after this is gravy but you still have to push yourself to send that signal you don't want to just beat it by one rep you want to literally do as many as you can if you beat it by ten you beat it by ten trying as hard as I can here yeah when I count that one oh yeah maybe we can't no no more I beat that one by five right now a leg press or squat or no this is a do like press our squad I like this hats pack squat machine same when I did the calves on but this tends to not hurt my knees as much as a regular squat and I think the number to beat was 15. The number to beat here is 15 and I know that going in I'm going to try to beat 15. I got my straps on my legs. Flood flow restriction. We're trying to beat 15. Alright. As you can see, times is tough. I'm getting out of breath just watching this. See on that one, you might need a spotter. Probably wasn't the smartest thing I ever did. you're going to need a spotter because let's just say I physically couldn't get that last one up. I'd be stuck in there. But I put my hands on my knees to help me get it up past what I could actually do. Okay, 19. We're beating 19 on the leg press here. And the weights don't matter. The weights are individual to you. Once you get where you're at on everything, you'll know what to do. It might take a workout or two to know exactly where to put the weight. That's part of the journey. But yeah, I'm trying to beat 19 here. As you can see, not doing good. About to pass out. Right? it. This is only 90 pounds now after the other exercises. This is the very end of my 21. Now I'm just sitting here thinking, why am I doing this shit? What's the point? I'm going to get three views on this video and no one's even going to like it. Why do I even? So I didn't record my push day. I haven't recorded it yet. If you want to see you want to see a push day I might take a camera in there again I really don't like it though um yeah I probably will but these are just exercises I do I just want to show you some options here always start your triceps with a downward motion never start with an overhead motion because you want to uh machine in reverse and you can face away from it and also do a c to dip very similar feel i was listening to zelda lo-fi music while i was editing this apparently and somehow it got recorded it's your personal preference both ways work great either way is wrong this is and for every exercise the same principle challenge set drop set push yourself right this is the hammer strength plate loaded tricep whack I do like this exercise. I hate all the stupid ass sound effects but I do like the exercise. Put the cables up high. Do your flat down. I do like that. Um, this is the shoulder cut that I like to do behind the mic. You can do this with a Smith machine or you can do this with cable, you can do it with dumbbells. A really good way is cables because it keeps the tension on the shoulders the whole way through. What we're going to do is we're going to take a nice close grip on a flat bar. We're going to come up nice and high up to the chin area, as high as you can go. Some people obviously got flexibus. I usually don't like it. I don't like doing any cables where this thing flips around on you, but I like a solid bar without a little squiggly flippler. But whatever. Some gyms don't have it anymore. Ability issues, but we want to perform this exercise with a nice close grip and elbows out nice and wide. I like, for deltoids, I did shoulder flies for years, and never got any gains at all. But in the last little bit, I've been doing phases up like that. It's that same motion. So if you look at this, what this is doing, or I feel like I can pull out more with it when I'm pulling on both, trying to drive my elbows out, pulling up right now. Even just doing that without any weight I can feel like pumping up and like contracting like crazy. So I do like this exercise for... Keep that cable nice and close to the body. Come up straight to the chin area. Okay, Warren's coming up straight to the chin. He's holding the squeeze at the top and he's taking the resistance on the way down. Cables are really good for the action on the way up and the way down because it's a resistance that you're getting as well. Okay, this one here works the top of the shoulder, also the front of the shoulder. It's a good one at the... Yeah, and that's it. Six exercises, a workout, one day a week, and that's it. And that's how I do it. If you want to know more, subscribe. I'm going to show you guys what I do over the next years, and I'm just going to keep getting better and getting even more in shape. until I'm 40, I'm going to win a, well, forever, but at 40, I'm probably going to enter another bodybuilding show, another men's physique show, and try to win my pro card against people half my age and only working out once a week with no cardio. And I'm just going to do it with diet, sleep, and one day a week. You guys can watch it if you want. If not, no one's got a gun to your head you know I'm not gonna see you you don't want to don't go listen to all the steroid douchebags to see how that works out for you