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VB Gaintain Masterclass - Coggle Diagram

- - - - "What do I want?"
  - - - Slow it down, chief. It's more impressive to be able to calm the forces of nature than to agitate!
  - - - Take action to update, take action to call take action to workout and hit calories
      - I AM A MAN OF ACTION
- - - - Beginner, Vacation, Running short
      - Fullbody pros and cons
        
        Positive
        
        Negative
        
        Legs
        
        Time efficient
        
        Push Pull Split
        
        push
        
        pull
        
        Big Lats
        
        Big thick
        
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        big chest
        
        Big Shoulders
        
        Iso Chest
        
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        When should you do PPL?
        
        4x a week
        
        Pros and Cons of PPL
        
        Pros
        
        Cons
        
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        more iso
        
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        Upper Lower Split Explained
        
        fullbody workout minus legs
        
        E9. When Upper Lower?
        
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    - - (Vertical, Horizontal)(Push, Pull)
        
        Legs too
- - - - You only need 20% work to achieve 80% results
      - Fast Food
        
        Fast food can be your friend!
- - - - Get some sleep G
        
        ZZZ
    - - Damn bro he is tired
        
        "Change Exercises every 8-12 weeks"
        
        He do be looking at Me tho
        
        Your body gets used to exercises
        
        Pull Ups
        
        Form
        
        Lean Back
        
        Contract Back
        
        Latt Pulldowns
        
        Legs Blocked
        
        Iso
        
        Yess Bar's Angle is good grip width! we spot on
        
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        Pulldown Machine
        
        Weird...
        
        keeps it nice n even
      - Big Thick back Baby
        
        Cable Row
        
        Always keep straight back
        
        pull down to belly button
        
        Chest supported Row
        
        Pull to your sides
        
        Barbell Row
        
        ah yeah this is my fav, nothing hits like a good row
        
        Big Chest Baby
        
        Bench
        
        curve up, not up down
        
        Keep bar over chest
        
        Push chest pas shoulders
        
        Incline dumbell press
- - - - Dropsets! less weight and less reps
        
        work on your weakpoints
        
        how to get a better mind muscle connection
        
        slow down and imagine the muscle working
        
        flex the muscle also
        
        how to keep gains over holiday
        
        keep up protein intake
      - you hit a plateau
        
        or every 8-12 weeks
- - - - 1-adventure, 6-safety
    - - Transformation over information
        
        you already have the info you need, now ACT
        
        Your environment is key
        
        Night routine
        
        eat slow digest protein before sleep?
        
        no drinking water after 9pm
        
        block blue light!
        
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        procrastination
        
        Are you happy on those days you procrastinate on your missions? no
        
        Go Robot Mode. Don't feel, Show up
        
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