When most dudes have the come-to-Jesus moment that they need to start exercising and eating right, their primary motivation is usually to look good, and looking good usually means being lean and “ripped.” They want the hot beach bod with abs you can grate cheese on.
But they also want to be big and strong. Really strong. “Strong AF,” as they say on Instagram these days.
After scouring the interwebs for plans that will simultaneously get them ripped and swole at the same time, these would-be Adonises get to training.
They’re at the gym six days a week, beast-moding a different body part each day. They take the obligatory locker room selfie of their after-workout pump and post it to Instagram (#transformation #beastmode). They drink their protein shake within the magical one-hour window after working out so their muscles absorb as much of it as possible. (Some really jacked guy on Instagram mentioned doing that in his sponsored post for Optimum Nutrition. The guy is jacked so he obviously knows what he’s talking about.)
For a few weeks, these gents see some progress. They’re getting a bit leaner and they’re starting to see some muscle definition. They can even bench a bit more than they could before they started.
But they want to get even leaner. Sub-10% body fat or bust, baby.
So they cut calories, eliminate carbs, and throw in some HIIT training at the end of each workout.
And leaner they do get.
Muscle definition is at its peak. Six-pack abs have been achieved.
But they’re not getting strong AF. In fact, they’re getting weak AF.
That 225-lb bench press that was within reach a few weeks ago now is miles away. Weight that was once easy to lift, now feels like a metric ton.
Bro, what happened?
Maybe it’s the program. Maybe you need to add in some accessory work. Hit those triceps hard to help with those last few inches before the bench lockout.
Adjustments are made and training commences again.
And…nothing.
Your lean, tanned bod looks like that of a golden professional soccer player, but your lifts look like something your girlfriend could crank out.
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