Hey fellow Red Pillers, I've been a member here for several months now and never felt the need to make a post as there's so much good information posted here frequently from great contributors. Can't begin to describe how helpful this community has been for me.

I've been a strength and physique coach for several years and have developed a strong and aesthetic physique for myself and have first hand experience of the benefits it has with women and over all male hierarchy in social life.

Summer is here and as one of the main tenets of truly becoming alpha and red pilled in every aspect of your life begins with improving yourself physically. I figured it might be time for me to make a quick post to help any new lifters.

Hypertrophy training

The most efficient way to sculpt a physique and build muscle is hypertrophy training. Strength training and sport specific training have their place but for now let’s focus on hypertrophy.

The easiest way to achieve hypertrophy is through progressive overload. Continuously increasing volume of work on said muscle group.

Volume is calculated with 3 main data points.

Intensity x Volume x Sets = Total volume

Intensity = weight used

Volume = reps performed

Sets = Total sets

For ex. 225lbs squats x 10 reps x 3 sets =6750lbs of total work on muscle group

Now to increase the total volume of work performed on muscle group you may alter your intensity, volume or add sets. Aka lift heavier, lift more, lift longer on a week to week basis.

The best way to make sure you are progressing is to keep track in a journal or in a google spreadsheet as I do.

Beginner/Intermediate Program Example

I am aware there is a lot of compound movements. Some may see this as “hard” and avoid them, from experience, like everything else in life, the hard shit pays the best dividends, so nut up and lift.

Day 1:

3 sets of 4-6 - Deadlift

3 sets of 8-10 - Bent over rows

3 sets of 10-12 - Dumbbell romanian deadlifts

3 sets of 10-12 - Lateral Raises

3 sets of 10-12 - Rear delt flyes

Day 2:

3 sets of 8-10 - Barbell Bench Press

3 sets of 8-10 - Seated cable row

3 sets of 8-10 - Shoulder press

3 sets of 8-10 - Lat pulldowns

3 sets of 8-10 - Dumbbell curls

3 sets of 8-10 - Cable tricep pushdown

Day 3:

3 sets of 4-6 - Barbell Squat

3 sets of 8-10 - Romanian deadlift (stiff legged)

3 sets of 8-10 - Dumbbell Lunges

3 sets of 10-12 - Leg extensions

3 sets of 10-12 - Hamstring curls

Basic Nutrition

Nutrition doesnt have to be complicated, fad diets come and go, as do the results they bring.

Find something sustainable for you and your lifestyle. No point in finding a diet that you will only stick to 4 days of the week and binge the rest.

Eat adequate protein. Good baseline is 1g/lbs of lean body weight

70-80g of fats for bodily functions and testosterone production

Allocate the remainder of your daily caloric intake to carbs.

Basic Supplements

I won't go into too many supplements here. For basics, creatine monohydrate and whey isolate coupled with a good diet and progressive overload training is all you will need.

I hope this was helpful to some. If anyone has additional questions shoot me a message and Ill be glad to help out

I also offer plans for anyone who would like the work done for them to take the guessing out of their progress.

Cheers for now my brothers and may you all get swole AF this summer