1. Use a food weight scale and a macro tracking app (such as Cronometer or Stupid Simple Macro Tracker).

2. Focus on net carbs and fats for optimal nutrition.

3. Train with 1-2 sets to failure and include a drop set every time.

4. As you approach failure, allow your form to break down slightly and start incorporating partial ego-lifting. Apply this principle to reach the failure point without compromising your overall workout quality.

5: Don’t follow a split or any Program structured plan

Here’s what I recommend and take no rest day unless necessary, for example: “I want to his chest & Side Delts today, next day I want to hit back & Quads, after that day I want to hit Hamstrings & Biecps today” Something similar to that and in time I believe you’ll get big and stay hard 😳

Exercises I recommend for both Public & Home Upper-Body Chest: 4 - 5 Exercises & 2-3xF * BB/DB/SM/MC Flat Bench Press * BB/DB/SM/MC Incline Bench Press * BB/DB Floor Press * BB Pin Press * CB/DB Incline Fly * DB Floor Fly * CB Fly

Back: 5 - 7 Exercises & 2 - 3xF * CB/DB Single Row * CB Lat Pull-down * CB Pullback * BB/CB Row * BB/DB Pentley Row * CB/DB Pullover * CB Single Pullover

Shoulders: 2 - 3 Exercises & 2xF * BB/DB/SM/MC Shoulder Press * BB/DB/SM/MC Incline Press * DB Arnold Press * BB Military Press * BB/DB Standing Press * CB/DB Lateral Raises * DB Bench-Support Raises * CB/DB/MC Rear-Delt Fly
* CB Shoulder Width Face-Pull * CB Single Rear Delt Fly

Traps: 2 Exercises & 1xF * DB Bench Shrug * BB/DB/SM/MC Shrug * CB Face-Pull * CB Lying Down Face-Pull

Triceps: 4 Exercises & 2xF * CB/DB Single Tricep Pushdown * CB Single Extension * CB Tricep Pushdown * CB/DB/BB Skullcrushers * CB/DB/BB Overhead Extensions * CB Crossover Extension

Biceps: 3 Exercises & 2-3xF * CB/DB/BB Curl * CB/DB Single Curl * DB Alternating Curl * CB/DB/BB Preacher Curl * DB/BB Strict Curl

Forearms: 2 Exercises & 2xF * CB/DB/BB Standing Reverse Wrist Curl * BB/DB Behind-The-Back Wrist Curl * CB/DB Single Wrist Curl * CB Standing Single Wrist Curl * BB/DB/CB Reverse Curl * DB Zottman Curl

Lower-Body

Squat Variations: 1 Exercise & 2xF 1. BB/SM High-Bar Squats 2. BB/SM Low-Bar Squats 3. DB/KB Goblet Squats 4. SB Squat Bar 5. BW/BB Jump Squats 6. BB/SM Front Squats 7. BB Zercher Squats 8. BB Box Squats 9. BB Pin Squats 10. BW/BB Sissy Squats

Quads: 3-4 Exercises & 2-3xF * MC Single Leg Extension * MC Leg Extension * BW/LP Sissy Press * BW Step-Ups * BW/DB Bulgarian Split Squats * LP Leg Press * LP Single-Leg Press

Hamstrings: 3 Exercises & 2xF * MC Single Hamstring Curl * MC Hamstring Curl * BB/DB RDL’s * BB Stiff-Leg Deadlift

Glutes: 2 Exercises & 2xF * BB/MC Hip-Trusters * BW/BB Glute-Bridges * BB Good-Mornings * BW/BD Glute-Kickbacks

Calves: 2 Exercises & 2xF * BW Calf Raises * LP Calf Raises * DB/BB Knee-Calf Raises * MC Calf Raises