YOU ARE NOT A BODY BUILDER

FUN FACTOID, weight machines at the gym were developed by body builders for body building.  Each machine can dial in a certain muscle to make it bigger...

... we are not body builders.

We do not want muscles that don't serve a purpose...

... might was well be a stack of tires around our gut.

You know what else we don't want..

... injuries.

I know what you're thinking.

What the heck does the Ol' Diesel know about strength?

Well, quite a bit...

• testing
• reading
• experience

... has proven to me what works.

Here's the dill...

• low reps (1-3)
• max weight (90-100% of max)
• almost every day of the week (4-5 days)
• lots of rest between sets (complete recovery)
• multiple joint movements (squats are 3 joints)

... on getting strong with minimal to no weight gain.

Take it easy.

Get a pro to help you with form, because you can do this...

... with minimal equipment from home.

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Disclaimer - any and all advice is just stuff I've tried and worked for me and is not professional or medical.

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162.7 lbs 

8ish hrs sleep (9:45 pm-6am)
PullUps PushUps
10 minutes recovery
120 minutes reading + Journaling  

https://www.strava.com/athletes/10248