1. I feel bad for young men who listen to some douchebag manhood guru on Twitter…

…and think a script for Testosterone will magically solve all their problems — in the gym, at the office, on Tinder, etc.

Listen. If you don’t know how to eat, sleep, train, live, and think (yes, THINK) a true “bodybuilding” lifestyle — or have never done so for months, even years, CONSISTENTLY — then start there.

Adding exogenous T to a mediocre lifestyle only masks some of the symptoms of a subpar lifestyle. It certainly doesn’t address the root cause of your issues.

But adding T to a VERY unhealthy lifestyle (terrible diet, substance abuse) is dangerous, as it’s like throwing gas on these problems. Just don’t do it.

Get all your ducks in a row (including the many ducks you’re probably not aware of) before making the Big T leap.

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2. There is no “perfect” training volume for everyone.

There isn’t even a perfect volume for one person.

Instead start well under your previous volume limits, and the slowly build up until recovery/motivation tanks. Then its best to pull volume back down and start chasing intensity.

Or you can flip a tire.

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3. How to use pre-workout stimulants

Pre workout stimulants are best used sparingly. such has peak weeks during strength phases or perhaps an occasional pick me up.

If you “need” one every single workout then that’s a BAD sign.

Fix your sleep, pre workout nutrition, hydration, and manage stress.

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4. On Setting Fitness Goals:

Here are the rules. (Well, my rules).

  1. No more than two at a time.
  2. Make sure they “play nice” together.

So with that in mind…

  • Bigger + Stronger works.
  • Leaner + Stronger works.
  • Bigger + Leaner RARELY works, unless you’re new to training, returning after a layoff, or on steroids.

But you also have to consider lifestyle context, things like work, family, and stress:

  • Bigger + Stronger x (Thanksgiving to New Years Eve) works.
  • Leaner + Any damn thing x (Thanksgiving to New Years Eve) RARELY works.

Think of the whole process like a game. Play it to win.

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5. Scale weight and your health.

Scale weight (how much you weigh) doesn’t offer a lot of insight into overall health. At least not by itself.

But if you’re a health professional and post that “how much you weigh has zero impact on health” you’re not just wrong, you’re dangerous.

I suppose being a doctor or a health authority (or even a fitness pro) is in some ways like being a parent.

It’s easier to be the “cool mom/dad” and just accept everything your kid (or patient or client) believes rather than trying to set them straight.

But easier rarely means better. Especially if what they believe is wrong or dangerous to their health.

Of course, that doesn’t mean you should be a smug, condescending prick and relentlessly mock those less knowledgable on social media.

There is a middle ground. It’s called being an intelligent, helpful, empathetic human being.

Seriously, it exists. Google it.