For most of you, the standard God Bod routine works just fine. All you have to do is get off the couch and stop thinking and start doing. It’s perfectly suited for guys just starting out on their fitness journey, or for guys trying to get back into the shape they once had.
But some of you are further along, some of you need more. What follows is not for beginners!
How do you know if you are an Advanced Bro?
If you can do pull-ups and dips for high reps and many sets, you might be an Advanced Bro
If you can squat and deadlift 1x your bodyweight for high reps, you might be an Advanced Bro
If you can carry 1x your bodyweight for distance, you might be an Advanced Bro
If you can sprint and jump explosively, you might be an Advanced Bro
The perfect A/B split
The perfect workout for the Advanced Bro is a stupid simple A/B split where you workout just 2-3 days per week. This is exactly the routine I am on now.
A day is upper body Heavy Duty + optional lower body pump
B day is lower body Heavy Duty + optional upper body pump
Here are some of they key advantages
The simplicity is the sophistication. There is unlimited variety, you have to know what you’re doing.
There is no overlap between muscle groups and movements, which means you can properly rest and recover between sessions, which means each workout becomes an all out high intensity ordeal.
Most advanced splits are 4-6 workouts per week, or more. This is just 2-3 days per week and it literally can’t be more than that, because these are Heavy Duty workouts and you need ample time to recover.
This is gives you an incredibly efficient routine so you can use your extra time for cardio, sports, building your empire, and living life.
Accomplish more with less
More is not better, harder is better. The harder you train, the less time you can or should train. - Mike Mentzer
This workout is inspired by Mike Mentzer and comes from his idea of Heavy Duty training. He’s an interesting dude and was a radical in his day. He literally redefined what is possible, and it’s all rooted in science.
The prevailing ideology, back then and now, is that more is more. More results come from more workouts and more time training. One of the people that popularized this style was Arnold Schwarzenegger, because he had such a big and unmatched platform. It’s funny how random bodybuilders from decades ago inspire how average athletes and dad bods workout in the modern day.
Mike proved all of that to be wrong, and fortunately his ideas are starting to become more mainstream. Heavy Duty training is all about less volume, less time, but super high intensity, with better results. The key concept to Heavy Duty training is you work to failure or near failure every set, and you stack sets such that you can reach this point relatively quickly. The advanced technique you use to accomplish more with less is call rest-pause sets. They are like drop sets, but you don’t reduce the weight at all, and you use short reset periods instead. If you want to learn more, you can read more about Mike and Heavy Duty training here.
Man’s proper stature is not one of mediocrity, failure, frustration, or defeat, but one of achievement, strength, and nobility. In short, man can and ought to be a hero. - Mike Mentzer
Here is an example workout
Heavy Duty workouts are less volume, but high intensity, done to failure or near failure. The pump sets are optional and should be bodyweight or lightweight at most. Cardio post workout is always a good idea.
A day upper body Heavy Duty
Pullups 1-5 sets
Dips 1-5 sets
Bicep curls 1-5 sets
Tricep extensions 1-5 sets
Shoulders raises 1-5 sets
Sprinter lunges 1-5 pump sets
Pogo hops 1-5 pump sets
B day lower body Heavy Duty
Squats 1-5 sets
Deadlifts 1-5 sets
Lunges 1-5 sets
Calf raises 1-5 sets
Tib raises 1-5 sets
Explosive lunge jumps 1-5 sets
Explosive push ups 1-5 pump sets
Face pulls 1-5 pump sets
July 4th is when Pointman was born
I launched Pointman exactly 3 years ago today, on Independence Day. Can’t thank you enough for the support 🫡
Happy 4th of July!