My name is Joey I’m 19 from Vic. I am about 6ft tall and 70kg and just trying to put on some mass and size and get into a good Routine cheers

Something you must understand in your gym journey, or even just self improvement journey, is to focus, and hyperfixate, on who you want to become. If you want to be 10kgs heavier, that person exists, 6 months from now. But, it isn't you, because that person who 10kgs heavier, has better habits, follows their meal plan closer, trains harder, sleeps more, and is way more disciplined when it comes to every area of their life. And the reason why you are 10kgs lighter, is because you aren't him yet. Think to yourself, 'if i want to be the guy in 6 months that is 10kgs heavier, how does that person act?' how does he think? what does he eat? how often does he train? how hard does he train? does he treat his sleep hygiene like shit or does he get true rest? understanding those things is often the thing that unlocks the next level for you. take myself for example, it's no accident I've gained 30kgs, I live an incredibly disciplined life, I sleep 8hrs without fail, I track my calories every day, I train like an animal, and I never skip a session. But I'm not where I want to be yet, I still have growing to do, and there are still areas where I fall short sometimes. The person I want to be a year from now, who is leaner, and stronger than I am currently. He tracks his food better on weekends, sometimes I can get complacent on saturday or sundays, he wakes up 30mins-1hr earlier and gets more steps in, so he can eat more food and get leaner, he doesn't scroll as much and is more efficient with his daily tasks so he can have more time for true rest. He has how to switch off and be at peace when he isn't working , so he recovers better and his stress levels are lower. There can always been room to improve, and if you want to change, you must think of 'who' you want to become, instead of 'what' should you do. once you understand the 'who' the 'what' becomes easy. Let that sit in your brain today, and think about who you truly want to become

Alright boys, my names Coll, 25yrs old, I’m from Scotland 🏴󠁧󠁢󠁳󠁣󠁴󠁿 and recently moved to the other side of the world to lock tf in and become the best version of me and I think this is where the journey truly begins. Let’s fkn get it boys

Morning lads, I'm sat here writing this over a coffee this morning, after a good weekend, and here's something I have thought about ALOT lately, especially over the last few weeks. And its the advantage at which you have in life, being a guy in your 20s. In life, the only thing we get less of, is time. The great thing for you, is you have plenty of it, and there are people in their 50's, 60's, 70's who would KILL to be in the postion you're in now. You're at your healthiest, most energetic, most driven, highest testosterone point in your whole life. You are living in it. Right now. That sounds scary, which it is, because it won't last forever, so here's the thing. Take FULL fucking advantage of that now and put some effort into it. Today, right now, is the best time you will get, to build muscle, focus on your career, make money, and build the foundation for the rest of your life in years to come. I take it you want to have kids at some stage, maybe you already do. And it's up to YOU, to become the best man you can be for your future kids. Or maybe you don't want kids, but you want to inspire in other ways, you're a teacher, you have nieces and nephews, you want to make your parents happy, you want to retire your partner, you just want to be the strongest man that you can be in life. Today, right now, is the best time to do work on that. So yes, sure, its hard to get to the gym after work, it can feel repetitive eating similar foods each week, it's hard to switch the TV off before bed, or to not scroll in your downtime, and spend it engaging in proper meaningful rest, or perhaps go to the gym. BUT YOU WILL NEVER GET THIS TIME BACK. So make the fucking most of it, i want to see you win. 'The Muscle Method' isn't just about helping you build muscle, but its about shaping you into the person who absolutely thrives in life. To be the strong dad, the strong partner, the one who has the energy to get up in the morning and make money, or to work hard, or to simply be a role model to others around you.

flat dumbbell press 27.5kg for 8 reps