Exercise Index – DeFranco Complex, The Shoulder Workout For Heavy Pressers

I learned of the circuit well over 10 years ago, although the original article is no longer online, Joe DeFranco designed this circuit for professional athletes who are tested on the bench press, and he does not want them to shoulder press heavy at the same time, yet still wants shoulder development. This circuit he […]


Arthur Jones is forgotten about today, but anyone who has ever used ANY machine in a gym has used one of his inventions Jones was the first person to recognize that machines could be SUPERIOR to free weights for muscle building Jones loved muscle building, but hated the false machismo that many men had with […]

Simple Rehab Protocol To Recover Quickly From Injury

Start with Isometric Exercises 30 seconds, anywhere from 4-10 sets. Isometrics must be done at joint angle that specifically strengthens the affected tissues. Then do Heavy Isotonics This means lifting, Heavy as possible, SLOW rep speed, stable exercises only  And finally, do Explosive/Elastic Exercises Must already have done 1,2 and demonstrated progression. Rate of Force […]

AJAC Favorite Lower Body Exercises

These are movements I would use with clients in person, they have low learning curves, are biomechanically effective, and can be done without complicated setups. Heels Elevated Back Squat This is still my favorite movement for Overall muscle gain, and almost anyone can do it (barring contraindications).  Elevating heels keeps the torso more upright & […]

Top Hypertrophy Exercises for Every Muscle Group

This will include both isolation and compound movements, as well training all sections of a given muscle Trapezius The upper trapezius is best trained with SHRUGS.  DB or Cable shrugs. Super heavy shrugs are largely a waste of time, you’d be better off dead lifting. The upper traps are attached to the CLAVICLES & scapula, […]

Man of Action vs Man of Words

Too many men seduced by words, social media signaling, mental masturbation of “self improvement” which becomes purposeless consumption, philosophical opining of “fate of western civilization”. Still broke, still unfit, no meaningful Action, no creation.This is not the Way.  A Man of Action – A rich life of experiences, adventures, wisdom has been earned by LIVING. […]

Muscle Gain For Natties

If you have been training for over a decade, ultra consistent, and you still want to gain muscle, you need to think in 1-2 year time frames for mass gain, not monthly. Natural muscle growth is SLOW. Rather than do the typical bulk/cut that’s 3-4 months of each.  Do a 1-2 year slow and steady […]

Why Rich People Love Triathlons

Endurance sports are very popular in the highest income brackets. Living in an affluent area the past year, I finally understand why.  It’s a mixture of psychology, social status signaling and prestige, and environmental luxury. Time Investment Marathons and triathlons require double digit hours of training each week.  Only people with time, wealth and disposable […]

Simplest Full Body Workout For Overall Fitness

It’s a Push, Pull, Legs workout. This is the most simple kind of fully body workout, very low learning curve, hits broadest range of muscles, adaptable to any kind of situation, can be done in 30 min or less. You do one exercise each, 2-5 sets, whatever rep range you are comfortable with. Push exercises […]

How To Become Freakishly Productive

Commit yourself to an insane level of work and discipline for 6 months (better yet, a year) Normalize a freakish level of productivity This is likely not sustainable, but once you dial back, your level of output and dedication will still be vastly ahead of the competition  Much of this work will be overkill, you […]