Since I’ve started following the correct form and tempo and routines to the T though adding the sets and reps Keith recommends for each body part and really focusing on tension, I’m starting to really see gains in size and strength and I can do more at work. There are still some days where I feel beat up because of training and work so I may take a third recovery day. I’m running an Upper Lower split through the Hevy app that it generates. I feel a lot better. Just wondering if it’s ok to add an additional arm exercise like if it only gives one bicep or tricep isolation in an upper day, can i do two, or is one enough because I have two back exercises? Been doing just one for six sets but tomorrow I may do two bicep exercises for four sets each on top of the two back exercises that are five sets each. Does that seem like too much? Only one tricep exercise is planned because there is pressing with shoulders and chest. Not sure why I’m bicep crazy I think I’ve just always wanted larger biceps because they lag behind my triceps. Ok I went off on a tangent. Lol

I want to talk about the thing most men in this community are not taking seriously enough. Sleep. Not your training. Not your diet. Sleep. I used to have sleep apnea. I was overweight, stressed, and running on fumes. I thought that was just what life felt like after 40. I was wrong. It was what poor recovery felt like, and I was doing it to myself. Here's what I do now. Eyes covered. Mouth taped. Phone down well before I get into bed. I look like a monster, and I wake up recovered. That's the trade I'll take every single time. After 40, your body does not recover the way it used to. That is not negotiable. What you can control is how seriously you protect the window where recovery actually happens. No supplement, no training program, no diet is going to outwork broken sleep. I don't care how perfect your sessions are. If you're sleeping five hours, waking up in the night, or going to bed with your brain still running, you are undermining everything else you're doing. Bad night's sleep? I still go to the gym. But I pull back on the gas. I don't beat myself up about it. I do what I can and I protect tomorrow's sleep even harder. That's the discipline most men ignore. And it's costing them more than they realise. How many hours are you actually sleeping, and is recovery something you're treating as seriously as your training? Drop it below. 👇

TEMPERED™️ is now live for the entire Built Different community. This is something I've been working on for a long time. A supplement line built specifically for men like us, not the 22-year-old trying to get jacked for summer. For men over 40 who train with intention, who play the long game, and who refuse to put garbage in their body. Seven professional-strength products. Formulated through a practitioner channel most brands can't touch. No hype on the label. No proprietary blend nonsense. Just what actually works, dosed the way it should be. TEMPERED™️ because that's what we are. You don't get to this stage of life without being put through heat and pressure. And what came out the other side is harder and tougher than what went in. This line was built for that man. Premier members already got the first look. Now it's your turn. 👇 Get your order in now, link below. 🔗 https://builtdifferent.life/pages/supplements We built it for this community. Now let's see what you do with it. 💪🏻

My boss told Me I need to lose weight and get stronger this was a comment at me because I can’t lift heavier than I can which is due to shoulder injury and knee issues. I’ve lost between 30 and 40 lbs and I’ve gotten stronger. My clothes for work are baggy because we havent received new uniforms yet. I hate that society wants me to look a certain way. Some of its age and genetics too.

Today i finally understood tempo a fast 1 second lift and slow 3 to 4 second lowering. My arms looked like balloons. Did an upper body session and upped my resistance a bit as well as added a set to some exercises. Because arms only had one exercise each I did six sets of biceps and five sets of triceps.