💪 Strength & Longevity

Get Strong & Live Longer.

🏋🏻‍♂️ 7/7 Day Split

  • Sunday - Active recovery

  • Monday - Lower Body Strength

  • Tuesday - Zone 4 Cardio

  • Wednesday - Push Strength

  • Thursday - Mobility

  • Friday - Pull Strength

  • Saturday - Zone 3 Cardio

Cardio Considerations:

  • La Sierra Program

  • Calisthenics

  • Bike

  • Neck & Grip Training

  • MMA

  • Skip Rope

  • Running

  • Swimming

Active Recovery Considerations:

  • Sauna

  • Cold Plunge

  • Yoga

  • Mobility

  • Golf

  • Racket sports

Efficacy Considerations:

  • Keep myostatin low by doing body weight exercises everyday - no rest days

    • Myostatin Inhibitor Protocol for skipped days/ maximizing low myostatin

      • 100 squats

      • 100 pushups

      • 50 pull ups 50 chin ups

      • 100 dips

      • 50 sit ups and 50 leg lifts

      • 50 one legged squats

  • After working out, there is a 8-10 hour drop in myostatin - best workouts for myostatin decrease are higher reps, static holds, and full body. this builds lactic acid (lactic acid drops myostatin)

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