From: alexhormozi
This article explores various training approaches and specific exercise variations, drawing insights from personal experience and observations.
Unique Training Philosophy
A distinct approach to training involves working out in reverse order of weakness, from the “worst” body part to the “best” body part [00:00:33]. This method aims to warm up and load joints for subsequent exercises [00:00:43].
Starting with Calves
For over 10 years, calves have been the starting point of every workout session due to being the weakest body part in terms of proportions [00:00:15]. Significant growth was observed after doubling the volume and training calves in every workout session, rather than just twice a week [00:00:52]. Starting a session with a low-investment movement like calf raises is underrated, as it’s an easy way to begin without resistance [00:01:03].
Full-Body Training
The preferred training frequency is full-body workouts every day [00:02:49]. This approach is considered optimal for body composition and gaining the most muscle, while also allowing for supersets to eliminate the need for separate cardio sessions [00:02:52].
Experimentation and Goals
Early training years, specifically in the 20s, involved extensive experimentation with different modalities:
- CrossFit [00:02:09]
- Bodyweight training for six months [00:02:11]
- Only swimming [00:02:13]
- Only kettlebells [00:02:16]
- Isometrics [00:02:33] This period of “absolute ignorance” involved trying various programs based on different sales letters and e-books [00:02:20]. The ultimate goal was to achieve maximum muscle with the least amount of headache [00:02:45].
Exercise Variations and Techniques
Specific techniques and variations are used to enhance muscle engagement and effectiveness:
- Seated Hamstring Curls: Leaning forward and pushing the chest up during seated hamstring curls stretches the hamstring more and maintains tension throughout the movement [00:04:11]. This leads to a “big stretch and big squeeze” [00:04:41].
- Toe Positioning for Hamstring Curls: Pointing toes forward during hamstring curls increases the involvement of the calf [00:05:31]. Variations include:
- Starting with toes out [00:05:57]
- Moving to neutral [00:05:59]
- Using “limp” or “dangly” feet to take the calf out of the movement [00:06:05]
- Shoulder Training: Primarily focusing on medial and rear deltoids, while not training the front deltoids, to address specific deficiencies and constraints [00:16:12].
- Bicep Curls: Moving forward on the machine by about two inches to achieve a fuller stretch and a more intense pump [00:31:50].
- Rep Strategy: Aim for as many “perfect reps” as possible, then continue with “imperfect reps” to fully fatigue the muscle through different ranges of motion and increase total volume per set [00:25:07].
The Role of a Training Partner
Training with a partner is highly preferred, especially after years in the gym, as it helps maintain motivation and intensity [00:06:16]. When training with someone, individuals tend to:
- Rest less because the partner’s set acts as a timer [00:11:17]
- Train harder [00:11:46]
- Train longer [00:11:46]
- Do more sets [00:11:47]
- Utilize better form [00:11:47]
There are two types of training sessions:
- Intense sessions: “Going in there to die and remove your own soul” [00:12:06].
- Social sessions: More relaxed, still getting a workout but without pushing to exhaustion [00:12:13].
Learning from Others
A key “hack” for bodybuilding and business is to learn from people who are far ahead [00:14:59]. Significant improvements in physique often occur when receiving insights from those with decades of experience [00:15:05]. This emphasizes the value of gaining lessons without the “scar” of personal trial and error [00:15:34].
Injury Rehabilitation and Warm-ups
When recovering from an injury, the strategy is to continue movement with very light weight on the machine where the injury occurred, gradually increasing the weight over time [00:38:22]. This is likened to gymnasts getting back on the pommel horse immediately after a fall to prevent psychological barriers [00:38:53].
For warm-ups, the focus is on raising core body temperature rather than performing specific movements, as evidence on stretching for injury prevention is mixed [00:39:48]. This is another reason for starting with calves [00:39:54].
Genetic Potential and Maintenance
Individuals can have different genetic potentials for muscle growth:
- Some are naturally large and muscular with low potential for further growth but have a high baseline [00:43:39].
- Others are genetically small but have huge growth potential [00:43:46].
At a certain point in training, the goal shifts from gaining more muscle to stimulating existing muscle to maintain it and avoid injury [00:43:09]. Weaknesses are prioritized by moving them up in the workout routine [00:43:01].
Daily Routines and Discipline
The concept of discipline is re-framed: truly “disciplined” people are those who find ways to make enjoyable activities part of their routine, rather than forcing themselves through miserable tasks [00:12:43]. For example, engaging in activities like pickleball for 90 minutes can burn 1,000 calories without feeling like a chore, unlike traditional cardio [00:12:23]. The key is to “find your pickleball” [00:13:04].
For productivity, the strategy is to do the most important task first, which currently is writing [00:42:42]. This means scheduling non-priority activities, like meetings, for later in the day (e.g., after noon or 1 PM) [00:52:00].# Training Routines and Exercise Variations
This article explores various training approaches and specific exercise variations, drawing insights from personal experience and observations.
Unique Training Philosophy
A distinct approach to training involves working out in reverse order of weakness, from the “worst” body part to the “best” body part [00:00:33]. This method aims to warm up and load joints for subsequent exercises [00:00:43].
Starting with Calves
For over 10 years, calves have been the starting point of every workout session due to being the weakest body part in terms of proportions [00:00:15]. Significant growth was observed after doubling the volume and training calves in every workout session, rather than just twice a week [00:00:52]. Starting a session with a low-investment movement like calf raises is underrated, as it’s an easy way to begin without resistance [00:01:03].
Full-Body Training
The preferred training frequency is full-body workouts every day [00:02:49]. This approach is considered optimal for body composition and gaining the most muscle, while also allowing for supersets to eliminate the need for separate cardio sessions [00:02:52].
Experimentation and Goals
Early training years, specifically in the 20s, involved extensive experimentation with different modalities:
- CrossFit [00:02:09]
- Bodyweight training for six months [00:02:11]
- Only swimming [00:02:13]
- Only kettlebells [00:02:16]
- Isometrics [00:02:33] This period of “absolute ignorance” involved trying various programs based on different sales letters and e-books [00:02:20]. The ultimate goal was to achieve maximum muscle with the least amount of headache [00:02:45].
Exercise Variations and Techniques
Specific techniques and variations are used to enhance muscle engagement and effectiveness:
- Seated Hamstring Curls: Leaning forward and pushing the chest up during seated hamstring curls stretches the hamstring more and maintains tension throughout the movement [00:04:11]. This leads to a “big stretch and big squeeze” [00:04:41].
- Toe Positioning for Hamstring Curls: Pointing toes forward during hamstring curls increases the involvement of the calf [00:05:31]. Variations include:
- Starting with toes out [00:05:57]
- Moving to neutral [00:05:59]
- Using “limp” or “dangly” feet to take the calf out of the movement [00:06:05]
- Shoulder Training: Primarily focusing on medial and rear deltoids, while not training the front deltoids, to address specific deficiencies and constraints [00:16:12].
- Bicep Curls: Moving forward on the machine by about two inches to achieve a fuller stretch and a more intense pump [00:31:50].
- Rep Strategy: Aim for as many “perfect reps” as possible, then continue with “imperfect reps” to fully fatigue the muscle through different ranges of motion and increase total volume per set [00:25:07].
The Role of a Training Partner
Training with a partner is highly preferred, especially after years in the gym, as it helps maintain motivation and intensity [00:06:16]. When training with someone, individuals tend to:
- Rest less because the partner’s set acts as a timer [00:11:17]
- Train harder [00:11:46]
- Train longer [00:11:46]
- Do more sets [00:11:47]
- Utilize better form [00:11:47]
There are two types of training sessions:
- Intense sessions: “Going in there to die and remove your own soul” [00:12:06].
- Social sessions: More relaxed, still getting a workout but without pushing to exhaustion [00:12:13].
Learning from Others
A key “hack” for bodybuilding and business is to learn from people who are far ahead [00:14:59]. Significant improvements in physique often occur when receiving insights from those with decades of experience [00:15:05]. This emphasizes the value of gaining lessons without the “scar” of personal trial and error [00:15:34].
Injury Rehabilitation and Warm-ups
When recovering from an injury, the strategy is to continue movement with very light weight on the machine where the injury occurred, gradually increasing the weight over time [00:38:22]. This is likened to gymnasts getting back on the pommel horse immediately after a fall to prevent psychological barriers [00:38:53].
For warm-ups, the focus is on raising core body temperature rather than performing specific movements, as evidence on stretching for injury prevention is mixed [00:39:48]. This is another reason for starting with calves [00:39:54].
Genetic Potential and Maintenance
Individuals can have different genetic potentials for muscle growth:
- Some are naturally large and muscular with low potential for further growth but have a high baseline [00:43:39].
- Others are genetically small but have huge growth potential [00:43:46].
At a certain point in training, the goal shifts from gaining more muscle to stimulating existing muscle to maintain it and avoid injury [00:43:09]. Weaknesses are prioritized by moving them up in the workout routine [00:43:01].
Daily Routines and Discipline
The concept of discipline is re-framed: truly “disciplined” people are those who find ways to make enjoyable activities part of their routine, rather than forcing themselves through miserable tasks [00:12:43]. For example, engaging in activities like pickleball for 90 minutes can burn 1,000 calories without feeling like a chore, unlike traditional cardio [00:12:23]. The key is to “find your pickleball” [00:13:04].
For productivity, the strategy is to do the most important task first, which currently is writing [00:42:42]. This means scheduling non-priority activities, like meetings, for later in the day (e.g., after noon or 1 PM) [00:52:00].