3 Tips for Chest Day

Tip #1: Forget about chest day.

Tip #2: Do some really hard pushups, along with some really hard pull ups, along with some really hard squats.

Tip #3: Forget about chest day.

Monday - International Chest Day

Okay. So if you live for chest day, my tips probably aren’t for you. But if you’re a guy that doesn’t really need to brag about his bench press, and just wants to get into f*cking shape, have some cut-up muscles, and functional strength way beyond everyday demands, then chest day is a waste of time. 30 minutes focusing on bicep curls is a waste of time.

Your body was meant to move together with itself. Tell me of a time in your everyday life where you needed to isolate your triceps in order to do something. No. Doesn’t happen. Pick something up off of the floor, and your whole body works together. Legs, lower back shoulders, arms. This is the type of exercise your body was designed for.

Unless you have a reason to use a split routine, where you work out one or a couple specific muscles/groups per workout. A reason like say, you are a bodybuilder whose mission is to carve every muscle of his body with the precision of a surgeon, you have 20 hours a week to devote to working out, and you are disciplined in your diet and rest. In reality, most of us just want to look and feel good. And full body workouts do that better because:

  • They are more efficient and sustainable for long periods of time
    • Forget about long hours at the gym day in and day out, with a full body workout you can see great results in only 2 to 3 workouts per week.
  • Using compound exercises like the push up, pull up and squat, you develop your muscles in functional proportion, and preserve joint integrity.
    • This means a lower long term risk of injury
  • You burn more calories during and after a workout.
    • The bigger the muscle you work, the more calories you spend. Compare the difference in 30 minutes of focusing on your biceps and 30 minutes of focusing on your entire body

So what is the best full body workout for strength, muscle, fat loss, and convenience? Some really hard push ups, some really hard pull ups, and some really hard squats.


3 Reasons to Skip the Ab Exercises

  1. You do Squats
  2. You do Push Ups
  3. You do Pull Ups

Let me explain. Your abs’ core function is STABILIZATION. To stabilize your body when you are standing, sitting, walking, running, jumping, showering, pooping and brushing your teeth, so basically all the time. The best way to work your abs is to require them to perform high levels of stabilization.

Here’s the scoop. Squats, push ups, and pull ups require high levels of stabilization throughout your core. Do plenty of squats, push ups, and pull ups and you will be doing plenty of ab exercises without really knowing it (until your abs are sore the next day).

Here’s more of the scoop. The more advanced squats, push ups, and pull ups you do the more stabilization and strength they require from your abs. Imagine a guy that can do 10 one-handed push ups, 10 single-legged squats, and 10 pull ups with a 50 pound weighted vest. I bet you imagined a guy with a six pack.