I talk about the boring work that changes how you look. Training, nutrition & sleep.
Glasgow, Scotland
Joined December 2025
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If you have busy weeks, the weekend can be a big leaver for you. You can literally make a massive quality progress.
The people around you will notice what you do more than what you say. Hence actions will always speak louder than words, talk the talk and walk the walk.
You will notice that most successful people have tunnel vision. They lock in on something and they channel their energy towards that, and anything that will help them succeed.
The crazy part is most of these often lead to the threat that is top of the list. Most people have poor habits, as a result they just pile on weight.
Most men do points 1 to 5 well for three weeks and then stop, so a plan that keeps the walk and the lifting going on bad weeks matters more than a perfect deficit.
The second list is what the evidence backs most. Sleep, daily movement, and mostly whole foods do more than any supplement stack
Rack Notes retweeted
I love to train.
When I'm bulking, I train 4-5 times per week.
But when I'm DEEP into a cut, I pull back on the volume and frequency.
In situations like this, a program like The Busy Gladiator Program is a smart move.
It's specifically designed to maximize your results with just 3, hour long sessions per week.
I LOVE THIS PROGRAM, and my clients do too
(it's free below).
Usually it’s less that nothing worked and more that nothing ran long enough to show a result. Most plans get dropped at week 3-4, right before the data gets useful.
What’s interesting is that none of these needs an escape.
They’re ordinary skills most people had to have a generation ago, so “the Matrix” is mostly the convenience that stopped us using them.
Rack Notes retweeted
1 set = excellent but you need more
2 sets = absolute money…oftentimes all you need
3 sets = this can be the play over 2 but it depends on the context…may or may not be worth it
4+ sets = wtf are you even doing bro???
Rack Notes retweeted
Hormesis is a biological process in which a low dose of a toxin or stressor is beneficial to health.
The stressor can take many forms, and hormesis is essential for good health.
Common stressors that promote hormesis, in approximate order of importance:
1. High-intensity exercise (e.g., HIIT, resistance training, or sprinting
2. Fasting (intermittent/time-restricted eating or periodic prolonged fasts)
3. Heat exposure (e.g., sauna)
4. Cold exposure (e.g., cold showers, ice baths)
5. Polyphenols (e.g., from berries, green tea, dark chocolate, vegetables)
Dose matters, of course, it's possible to get too much of any of these.
But most people are probably getting too little.
Rack Notes retweeted
I regret to inform you that everything matters. Small things become big things. You don't get to pick and choose when to show up, because the world will ignore your best and judge you for your worst. The one who brings energy every single day will win. Because everything matters.
A useful test is whether the last thing you did produced something you can point to. A logged session, a sent email, a finished page. If the answer is another plan, that's the opponent.
Beating last session is a good target, but it doesn’t have to mean more weight. One extra rep, a slower lowering phase, or a cleaner set all count.