6 Gym Nerfs That Are Actually Buffs

Summary

In this entertaining video, Alexander Bromley tackles the concept of perceived 'nerfs' in the gym, and argues how they can actually be seen as 'buffs' or advantages in disguise. He humorously addresses six common complaints among gym-goers: long arms, being the weakest in a group, having small calves, lack of gear, a slow metabolism, and using a rounded back for deadlifting. Bromley offers a refreshing perspective on how these so-called disadvantages can, with the right mindset and approach, actually enhance your training and lead to better overall fitness gains.

Highlights

• Rounded back deadlifts aren't universally bad - they can actually build a stronger back if done correctly 🎯
• Long arms aren't just for hugging - they can make for impressive deadlift records 📏
• Working out with stronger people elevates your game - behind those jokes are invaluable lessons 💡
• Small calves? No worries, those tendons are primed for power sports and explosive movements 🚀
• Ditch the gear sometimes and go beast mode - raw strength is the real flex 💪
• Slow metabolism doesn't have to be your enemy - it might be making you stronger in the long run 🏋️‍♂️

Key Takeaways

• Embrace your unique body structure - what seems like a disadvantage can be a hidden strength 💪
• Being the weakest in your group can push you to learn more and gain strength faster 📚
• Tiny calves might mean more jumping power and speed due to less muscle mass to move 🦵
• Training without gear builds raw strength and resilience - it's not always about the equipment 👟
• A slow metabolism might mean an easier time gaining strength and muscle after all 🍔
• Rounded back deadlifts can build super strong erectors, enhancing spinal strength 🏋️

Overview

Alexander Bromley takes us on a humorous journey through the common gym complaints that people perceive as 'nerfs'. But what if those are actually 'buffs' instead? Bromley challenges us to reconsider these setbacks, suggesting they could be secret advantages aiming to increase our strength and fitness prowess. His playful take not only entertains but also inspires gym-goers to embrace their unique traits.

From the slow metabolism that apparently curses you to a life of body envy, to overly long arms that make bench pressing a Herculean task, Bromley highlights how these can in fact contribute to your success. For example, those with a 'slow metabolism' might find they have an easier time gaining muscle and strength. Similarly, having long arms might be considered a boon for deadlifts.

He even makes a case for using a rounded back during deadlifts under certain circumstances, as it can lead to a stronger back in the long run. Bromley's insights remind us that often the struggles we face can lead to the greatest gains, if only we approach them with the right mindset. It's all about perspective and using your particular set of attributes to your advantage.

Chapters

• 00:00 - 01:00: Introduction and Gainsplaining The chapter titled 'Introduction and Gainsplaining' explores the concept of 'gainsplaining,' which refers to the tendency to attribute others' fitness success to favorable conditions while attributing one's own lack of success to small obstacles. The conversation between two individuals highlights envy directed towards someone who has achieved a significant 'personal record' (PR) in weightlifting. Despite having similar physical attributes, one person dismisses their lack of progress due to perceived genetic disadvantages while ironically ignoring consistent effort as the key factor for success. The chapter suggests that focusing on minor setbacks is a common excuse for not achieving fitness goals.
• 01:00 - 04:00: Deadlifting with Rounded Spine This chapter debunks common excuses for mediocrity, arguing they are actually hidden privileges. It promotes a mindset of seeing challenges as opportunities rather than limitations. Sponsored by Barbell Apparel, the chapter uses the metaphor of deadlifting to symbolize overcoming mental hurdles.
• 04:00 - 07:00: Being the Weakest in the Crew In the chapter titled 'Being the Weakest in the Crew,' the protagonist reflects on a physically challenging day, describing a scenario akin to weightlifting. Despite an initial error in estimating the required physical strength or 'RP estimation,' the protagonist proceeds with the task. The narrative humorously compares the protagonist's spine to a stack of Lincoln logs, illustrating how it bends under pressure, turning a deadlift movement from a solid hinge into a 'wormy' struggle. However, despite the awkward and less-than-perfect form, the protagonist manages to complete the lift by shifting their hips forward while allowing their spine to move in a less-than-ideal manner, achieving a successful lockout. The description underscores the protagonist's determination and highlights the involvement of muscle groups like the hamstrings and glutes without explicitly detailing their role.
• 07:00 - 10:00: Small Calves The chapter titled 'Small Calves' explores the concept of physical endurance and resilience in training or intense situations. It emphasizes the challenges faced by certain muscle groups, such as the erectors, which become exhausted after forced exertion, leaving one to rely on tendons. However, hope is found in maintaining maximal neck extension to prevent systemic failure. Additionally, removing shoes is highlighted as a crucial strategy to improve physical stability, allowing one's feet to better connect with the ground by using the three points of contact. This innovative approach prevents potential problems and enhances performance.
• 10:00 - 13:00: Too Broke to Afford Lifting Gear The chapter discusses the challenges faced by individuals who cannot afford proper lifting gear, focusing on the importance of maintaining a straight spine during deadlifts. It highlights the common perception that rounding the back during lifting is considered bad form. The discussion mentions that although there is skepticism about the severity of rounding one's back, it generally leads to less efficient force transfer through the spine. This inefficiency can significantly impact lifting performance, as it depends heavily on the force exerted by the hands and glutes.
• 13:00 - 16:00: Having Long Arms This chapter discusses the concept of 'strength leak' in weightlifting, where inefficient posture, such as a rounding back, leads to wasted effort and potential injury. The chapter emphasizes maintaining proper form, as external loading that alters your intended position can lead to what many in the sport call a 'buff' — but in a negative sense, as it results in inefficient lifting and increased risk of injury.
• 16:00 - 19:00: Slow Metabolism The chapter 'Slow Metabolism' discusses the importance of building strong erectors and enhancing spinal strength. It emphasizes that strength is position-specific, and those with strength in a straight-backed position may not be equally strong in a rounded back position. The chapter highlights the benefits of being strong in a rounded position, particularly for real-world deadlift activities, including lifting stones, sandbags, and performing deep movements like Jefferson curls. These activities not only strengthen the vertebrae but also the supportive musculature, proving beneficial for strength disciplines and strongman activities.
• 19:00 - 20:30: Conclusion and Call to Action The conclusion emphasizes the importance of understanding and optimizing body leverage during deadlifts, particularly for individuals with unique body types such as an awkwardly long spine. It highlights that adjusting one's technique, like adopting a deliberate rounded setup, can enhance performance. It also notes that even top deadlifters employ these strategies, though caution is advised when implementing such techniques.

6 Gym Nerfs That Are Actually Buffs Transcription

• 00:00 - 00:30 you lift weights right does this sound familiar hey Bob did you see Mike hit that big bench PR the other day pretty impressive Yeah he's a freak I'd be there too But my long arms you know forever poverty bench Mike has the same arm length as you but he doesn't have long arms and an inattentive type of neurode divergent genetics Uh how do you know well he shows up every day and finishes his workouts That's so neurotypical Must be nice Now you or someone you love might have been a victim of gainsplaining Focusing on small obstacles is the primary reason for your failures and other people's
• 00:30 - 01:00 successes So today we're going to take a list of some of these supposed nerfs that so many people use to justify permanent mediocrity and explain why they are actually privilege in disguise As always this video is brought to you by Barbell Apparel Get you some Brmley shorts the only shorts to successfully pass the Brmley stress test So you're at the gym ready to deadlift to commence your daily therapy of soothe brain by pickup bar So you get your stance you hinge at the hips you grab the weight only to realize that
• 01:00 - 01:30 your RP estimation for the day was just way way off But hey not pickup bar not su brain So you proceed anyways Now your rigid tibia and femur have no give But the stack of Lincoln logs that we call your spine quickly begins to give like a child's toy fishing pole And your deadlift becomes less hingy and more wormy Now you grind it out You get the bar above your knees and then you realize that you can just slide your hips forward and let your limp spine flop back for what is technically a good lockout Hooray Now in this example we have the hamstrings and glutes just
• 01:30 - 02:00 firing on all cylinders They are taking the brunt of the work but the erectors have long since tapped out They got put through a forced eccentric and now you're just hanging on to the tendons But all is not lost We have maximal neck extension which is a powerful way to combat complete systemic failure from the collar bone down And we've gotten rid of the shoes so we can adequately root our feet into the ground using the everimportant three points of contact Thank God things would have really gone sideways without these So you think to
• 02:00 - 02:30 yourself gee if I could only keep my spine straight then I could call myself a deadlifter post my PRs with pride and maybe see some progress Why it's a nerf Rounding your back is universally referred to as bad form Son people can see you This video isn't about whether it is or isn't Just know that people are going to call it that And as we've established in previous videos no clout basically means no gains But on a serious note it can be a much less efficient way to transfer force through the spine It takes a lot of force from your hands and glutes the main movers to
• 02:30 - 03:00 get the weight going And when your spine gives like a pool noodle the bar doesn't actually move So it's a lot of wasted effort This is called strength leak and it's terrible in any sport Rounding your back is also thought to be correlated with injury Now that probably depends on a bunch of things but even the pro back rounding crowd call injuries a loading issue So if the load is so heavy that it forces you into a different position than the one you intended that probably meets the criteria why it's actually a buff Pulling with a rounded spine can
• 03:00 - 03:30 actually build super strong erectors and actually increase the strength of your spine Strength is position specific So people who are strong with a straight back might not be similarly strong in a deep rounded position And getting strong in a rounded position aids in most real world deadlift type activities It's necessary in strong man for things like stones and sandbags and even deep movements like Jefferson curls will reinforce your actual vertebra and supportive musculature in a way that super braced straight deadlifts
• 03:30 - 04:00 won't And while the force transfer through your spine onto the bar is less efficient it does put the load closer to you in order to improve leverages which neutralizes other leverage disadvantages like having short arms or a very long back Years of having an awkwardly long spine which meant I didn't know where to put my arms or my hips was actually solved when I decided to take on a deliberate rounded setup in order to improve my deadlift leverages And this is something that some of the best deadliers in the world actually do But I do warn that you should know the
• 04:00 - 04:30 difference between a deliberately rounded setup and one where you accidentally ended up there while you tried to lift too much goddamn weight My only recommendation is to set position intentionally and train around that so that your warm-ups at 60 70 and 80% look similar to what you end up doing at 90% and above This is generally going to mean a more neutral lower back which is where most of the injuries tend to happen and a more rounded thoracic spine Two being the weakest guy in the crew It's Monday and you've gone to meet Gary
• 04:30 - 05:00 and Bobo to bench press Gary is your 50-year-old bodybuilding buddy who stays at singledigit body fat year round And Bobo is an obese trucker who set a state record at his first ever bench press competition You walk in and you see them already loading up the weight They look at you they say "You're up." And you're apprehensive because you know today everybody is there at the gym It's crowded and they're going to see you lifting a third of their weight You're going to be sore for five days and you're going to repeatedly get called peanut for the privilege You ask yourself why do I have to be the weakest
• 05:00 - 05:30 guy in the crew why it's a nerf It seems like being the weakest in a crew is a self-explanatory nerf I mean the purpose is to be strong not weak right and it might be disheartening at times to routinely see yourself as the bottom head on the totem pole being stood upon by the other stronger senior heads It's easy to continuously see the gap between you and think "What's the point why it's a buff?" The negatives you see here are entirely psychological You are exactly as strong as you are and your choice of company might make you feel better but it doesn't actually change anything So
• 05:30 - 06:00 consider your old crew You have Kevin the anxious accountant with poor time management Jimmy your friend from high school who's always halfway between bulking and cutting You have Shandra the body positivity queen And Nikki who's the physical specimen of the group but is also a man who goes by Nikki Now there's nothing wrong with this crew Great people I'm sure you probably had a blast training with them But if we're evaluating them on their contribution to a specific serious goal which in this situation is getting jacked out of your mind the saying holds up You are the average of your five closest friends
• 06:00 - 06:30 Well you have four friends and here they are They're probably not doing much to push you forward but hey at least you aren't the weakest The truth is that the strong guys don't really derive a training benefit from working with you It takes time to correct your atrocious setup to lecture you about what an actual RP10 is and to change the plates for your weak ass They get the benefit of teaching which is a huge one for them and you receive the lessons and the influence as a result Bobo tells you the real important things that jacked up his bench press and it saves you from the fluff You would have spent years tweaking your goddamn arch with Jimmy
• 06:30 - 07:00 but now you know benching often and with effort and doing an assload of hard accessory work is the ticket Bobo's way is less mysterious but it's easy to understand Gary understands how every machine in the gym works and how to tweak it to get sore in places you didn't know you had There isn't a question that he isn't readily available to answer You have Bridget and Byron They were college athletes who now dabble in strongman And you routinely get roped into ridiculous sled suicides and stone-loading am wraps that have necessitated a gym puke bucket All things that you would have never done otherwise But hey at least you're not
• 07:00 - 07:30 the smallest guy here There's tiny little Kenan That's something right just kidding Kenan has a four times bodyweight deadlift which alone got him 100,000 followers on Instagram [ __ ] Kenan Being at the bottom of the totem bowl guarantees that you are only getting information from people with more experience and likely more knowledge than you And even the genetically gifted Neanderthalss who aren't suited to coach little league still set standards higher and make you do things you would not have otherwise done This is a lesson in short-term satisfaction versus long-term gain Look around and ask if you're the big fish or
• 07:30 - 08:00 if it's a small pond and are you satisfied with that three small calves Why it's a nerf thick calves are a hint of rare physical strength like the hind quarters of an ox Wide calves make you look powerful immovable formidable and they're also the last ornament on a fully competitive physique package And for hypertrophy nerds an imposing physique without calf development is like a Christmas tree without a topper With a secondhand embarrassment they're going to look at you and ask "How did you get this far?" and then just stop If
• 08:00 - 08:30 you do happen to get an impressive physique with those tiny baby calves it's enough to make you want to unretire your jeans from Ankor Blue Now calves do have a huge genetic component While you're blasting away at 3 days of ball busting calf torture every week just to avoid embarrassment every stop into a Bies is going to feature dozens of families with full pork picnic roast for lower legs I don't know why but you can count on it Maybe it's the Beaver Nuggets If lower body symmetry is high on your priority list be prepared to bust your ass multiple times per week or
• 08:30 - 09:00 just pray that your lineage traces back to one of the three families truckers Pacific Islanders or white people from various mountainous regions of North America Why it's actually a buff One of the biggest genetic components of big calves is to have deep insertions just like with your biceps That means you're going to have more mass to grow The muscle is going to take up more space and you're also going to have less tendon But having a smaller muscle with more tendon is actually a buff in powers sports Because counterintuitively it's actually the tendons that give a lot of the pop when you're sprinting and
• 09:00 - 09:30 jumping Consider this legless murderer Consider this legless sprinter who caught controversy when modern technology gave him new legs to run at the Olympics It's a miracle everybody said Or was it cheating see if you didn't have legs to run on and you wanted to run you'd have to find something to replace them with What would you use old-timey pirate peg legs made out of wood bigger pieces of wood maybe something squishier Actually you would want something with spring like big ass paper clips which would absorb the kinetic energy as you hit the ground and reflect it back up and forward This
• 09:30 - 10:00 potentiates higher jumps and faster sprints and it's less exhausting which is why we see the calves of our fastest fuzzy friends built with maximal real estate dedicated to tendon Now this might not be a consolation if physique is number one on your mind but while having 18-in arms and 13-in calves may seem unacceptable it does get a lot cooler when you rephrase it as having 18-in arms and being able to dunk on a 10-ft net Now of course I'm not here to tell you that your tiny wittle legs means that you can be a walk-on to the Olympic team or going to fly like Jordan But I am telling you that it's a
• 10:00 - 10:30 predisposition Your body dysmorphia views it as a nerf but in reality it could potentiate excellence somewhere else Four too broke to afford lifting gear The fitness industry itself is self-erving It grew by creating a bunch of solutions to problems that didn't exist and convinced you that you need them Is there a body part that's going to be used in the gym well we have an overpriced piece of stretchy material to wrap around it You got wraps straps belts shoes We even have gear for body parts that you're not even lifting with Why it's a nerf Lifting equipment are
• 10:30 - 11:00 tools to help you lift better So you must be missing out on optimizing your potential right i mean if you can't afford to buy equipment you're going to have less support That means your achy little tendons are going to prevent your sets from going all the way into the cave of rage that maximizes muscular tension metabolic fatigue tissue tear down neurological drive effective reps or whatever the hell else you think is responsible for all of your gains I mean at the very least it means you're not going to be able to put as much weight on the bar And then there's the social conformity factor Just like nobody wants to be the kid in school with a brown paper bag for your lunch when all your
• 11:00 - 11:30 friends have those sick Power Rangers lunch boxes lifters need to be able to signal to everybody else they're legit lifting creds And you can't do that without a bag stuffed full of sleeves and wraps preferably in black and red Why it's a buff when you never have gear you don't know you're missing out but you will likely end up addressing the issues that gear might actually mask over a long period of time Even I've been guilty of falling apart at the gym because I forgot my gym bag Which is strange because for the first few years of competing I did full straw man
• 11:30 - 12:00 competitions in squishy Nike shocks and I didn't even own a belt But then I caught the habit just like a drug I got that first belt which led to a series of wraps and sleeves and then suits and then nine different types of straps I actually had my gym bag stolen out of my truck and I didn't even worry about it because I had accumulated so many duplicates of equipment I even broke down and tried the goddamn mouthguard which I mocked for years and this will forever be my equipment rock bottom Only the fitness industry could convince people that combat gear is required in order to pick up a barbell For lifting
• 12:00 - 12:30 shoes most people don't need them And if your shitty ankles do actually benefit from the incline just know that the $200 Ramalios do the same thing as a 2 and 12 lb plate under your heels Then you have elbow sleeves and wrist wraps which make pressing a dream It's like having invisible angels put their fingers on the bar at the bottom while whispering in your ear "It's all you." Knee wraps do the same thing for your squat just in a much more hateful tone And this is all great for increasing short-term performance but it isn't actually required for long-term gains Even belts are a staple more because of the comfort
• 12:30 - 13:00 rather than their necessity There have been some monster deadlifterss who have gone beltless their entire career Around half of Olympic lifters don't even compete with a belt And when you consider the people I've known who've had meltdowns because of the plane lost their gear on route to an international show imagine if you were in fact so secure so seasoned so natural and minimalistic that you could just show up without your bag and go on along with the meat That my friends is indeed a buff And the stronger you get without gear the more potential you have to benefit from it if you ever actually do decide to use it So things are expensive
• 13:00 - 13:30 as all hell And with all of the other vital gym expenses your membership all the animal protein you have to consume supplements online memberships nine-page ebooks that cost 50 bucks If money is tight I'd tell you to pass on the stretchy fabric Instead focus on getting as strong as you can without any supportive gear and take every opportunity you have to mock your friends as they strap up like a goddamn mummy just to do their warm-up sets Five long arms If you got the long arm Japanese horror build then this is for you Sorry but as a guy whose thumbs
• 13:30 - 14:00 barely reach his belt loops this is what you all are to me Now most everyone knows the benefits by now but there are still enough people who find reason to [ __ ] about their positive ape index that I have to address it here Why it's a nerf If you had a rapid ascension to a 700 lb pole at like 119 lbs it's no wonder that you fell in love with lifting but you may have made the mistake of thinking that that was a reasonable rate of growth for other movements Long arms are a direct disadvantage in pressing You have to press the bar farther and the leverages are also worse The bottom of the presses
• 14:00 - 14:30 are very open and exposed and it makes it harder to start the bar And even when you get it going it feels like there's four different stick points to trap you along the way And this is exactly how you end up with a Bob going on about his forever poverty bench even though in reality he just favors comfier lifts and spends less time doing awkward and humbling [ __ ] As a saying goes you got to bench more to bench more And that's exactly what people who suck at benching from the start do not like to do There's also a perceived aesthetic nerve The same muscle on a longer arm tends to
• 14:30 - 15:00 look smaller It's one of the reasons that bodybuilding has taken on all of the midgets that didn't get picked up to do the liveaction remake of Snow White A lot of long limb guys will go through an ugly duckling period where they've put on some muscle but they haven't yet filled out their frame and it looks kind of thin and weird and awkward Why it's actually a buff If you envy guys with short limbs take a second to consider the other builds that we associate with this type You have Lego men you have literal dwarfs and you have babies Theo's a year old and he's just a typical fat American baby but damn it if
• 15:00 - 15:30 he doesn't look jacked in his gym onesie So instead of being jealous of the so-called gifted build of having short limbs consider all of the different buffs that go along with having long arms The first one is that muscles grow best with movements that are disadvantaged So pressing might feel awkward but that just means your normal bench sets or like the hyperoptimized deep stretch movement that other people can't duplicate without creatively misusing equipment If you approach pressing as a bodybuilder would it should actually be one hell of a stimulus It's only when you expect to Julius Maddox heave your way to a rep PR
• 15:30 - 16:00 every single set that you're going to get frustrated Reach advantage is also huge in most sports especially combat And it's also huge in most tests of strength including the everimportant realworld functional ones Then there's the deadlift buff we've already covered which is why Lil Keenan is smiling It doesn't matter if he only benches 75 lbs Somewhere there is a cage themed energy drink exhibition waiting for him to do a 9-cm sumo deadlift in front of a bunch of Gen Z lifters And I'd actually say that long limbs actually give greater aesthetic potential The Hobbit hack that
• 16:00 - 16:30 I talked about works well in close-ups but given the choice of swapping your limbs I don't think very many people would choose Lee Priest sawoff shotguns for Arnold Schwarzenegger's full length barrels They were about the same size But when you compare functionality from the reach with general aesthetics I think it's a no-brainer So if you're struggling with your bench just so that long arm lifters struggle because they hate benching it's not impossible to get strong or big with a big reach You just have to problem solve for you Take a bit of that excitement that you exude during
• 16:30 - 17:00 that haka you call a sumo setup ritual and apply it to bench day and you'll be perfectly fine Guys if you want to hit the holy trifecta of gains the size the strength and of course the clout you need a program that checks the biggest boxes Not only does it use the best time-tested movements that you are actually likely to stick to and improve on but it includes a logical progression that is based on my most popular programs These are programs that have gotten rave reviews from people that literally just ran the template Base strength AI uses three of the most proven templates pulled from the
• 17:00 - 17:30 principles of some of the biggest strongest men in history that have been used for over a century The workouts are fun intuitive there's a logical progression but it does take it up a notch because it personalizes the workouts to you As you get bigger stronger more advanced it becomes harder to tick those numbers forward and you can't get by not adjusting your workouts to your own particular tolerances Now most people get an online coach to take care of that for them to the tune of $200 to $300 a month And the rest of the people just never figure it out to begin with So if you're wondering why you start every training cycle super excited
• 17:30 - 18:00 only to get several weeks in feel brittle overtrained tired disillusioned like you're just a dodgeball and the program is the side of a building then you need direction that updates your training minute to minute daytoday week to week based on your immediate feedback Bay Strength AI takes the guesswork out of training and it does what only an online coach can do which is personalize the program to you at a tenth of the cost Yes a tenth of the cost So jump on the heart and soul of old school training It's my programming but it is your program and you cannot get that anywhere else Hit up bstrength.com today
• 18:00 - 18:30 to get started on your gain Six Slow metabolism This one is a bit personal I was definitely a fat kid growing up But that's okay After 25 years of lifting I've overcome the trauma Right guys two of my best friends after high school were 6'2 former athletes with 32 in waist And we lived the exact same life We lived together We worked at bars and restaurants together We lifted together We partied together We binged on Del
• 18:30 - 19:00 Taco at 3:00 a.m together And through all of it they kept their small waist And I got fatter and fatter and fatter And that's where you cue the cry of J genetics Why it's a nerf Let's assume that slow metabolism actually means something real and isn't just a madeup cope for lack of dietary awareness When you fall into this category you just feel like you're a little bit fat like all the time It seems like you have to cut deeper and harder than others to get the scale to move when you're dieting And when you do gains just seem to plummet Like our good friend Jimmy from
• 19:00 - 19:30 earlier it's easy to get caught in the permanent cycle of should I cut should I bulk and you might just try to get the fat off all at once and be done with it and then maintain your way to an impressive physique But after living off of ECA stacks and 1400 calories while doing daily runs in a sauna suit because you're an idiot you find that you're weak as [ __ ] You actually look worse than when you started and you're sufficiently disillusioned So then you solve your existential crisis by telling your friends "Well boys looks like I'm going up a weight class and the pendulum
• 19:30 - 20:00 thoroughly swings in the other direction." The cycle repeats Why it's actually a buff Firstly understand that whatever other people have to do to cut weight doesn't have a damn thing to do with you Like being friends with a foreign exchange student who took calculus when he was seven doesn't change the amount of studying that you have to do to not fail out of algebra Anyone and I mean anyone can successfully diet off body fat The silver lining here is that slow metabolism havers formerly known as endomorphs seem to grow muscle and strength quicker at least as kind of a trend So in the days of like unchecked
• 20:00 - 20:30 high calories when I was finishing heavy squat and deadlift workouts with chocolate milk mount and pop-tarts I quickly became one of the stronger guys in any gym I went to and became competitive in strongman And this was all while I was natty My propensity for storing extra body fat seemed to correlate with easy recovery from workouts and steady PRs It also endowed me with a Teletubby build But despite that the decade of training allowed me to build more muscle with little attention paid to protein intake or food quality And my leaner friends were the ones who had to get creative with force-feeding and they would lose gains
• 20:30 - 21:00 once they stop And this is actually a huge buff if you're going to face the zombie apocalypse When all the food is gone and humanity's fighting for survival your lean friends will be withered to little more than beef jerky while you still are overflowing with energy stores Not getting me today Walker so if you are a thick boy just know that this simple application of a basic bodybuilding diet will strip off fat and reveal something that was actually in danger of being called a physique And it will do so in a very predictable short period of time Fat loss is linear So 40 lbs of fat at
• 21:00 - 21:30 around 2 lbs per week that's a little over 4 months And that's going to lead to a radically different physique And the rate of fat loss is not going to tank your lifts Now muscle gain on the other hand takes a long time and isn't linear is punctuated by long periods of seemingly nothing which is where us softies have an edge Now I'm sure not telling anyone to do their best imitation of an endomorph and calorie [ __ ] themselves to size and strength by eating a salad bowl of cereal every night Although the last person I told that to was Cameron Hansen and he's throwing 400 lb overhead right now But
• 21:30 - 22:00 no I'm definitely not telling you to do that I am telling you that there is an edge to being a bit soft be it by high calories or some imagined genetic governor And if you're smart you can leverage that to grow faster than the people that have to liquefy their food in order to get sufficient calories in order to grow Now the disclaimer I'm going to put here is temporarily grow faster You guys do need to have a heart out for when you stop with the food orgies and you do your 16week transformation arc I am definitely trying not to be responsible for more middle-aged fatties suffering heart disease because they're trying to
• 22:00 - 22:30 squeeze out another ounce of gains before they hang it up Let me know in the comments if you suffered from any of these nerfs Did you view them as such or did you take full advantage of the benefits that they offered you leave your response below Thanks so much for watching guys Until next time this is Brmley