Quick one for you guys, and I want your feedback after you try it. When you're doing any pressing exercise, chest, shoulder, doesn't matter , most guys stop thinking the second they pick up the weight. They're counting reps. They're watching the clock. They're in their head about what comes next. Here's what I want you to do instead: Before you even touch the weight, place your hands together in front of your chest and press hard for 5 seconds. Feel that? That squeeze in your pecs, that's the connection you need to be chasing on every single rep. Your muscle doesn't know how much weight you're lifting. It knows whether you're connected to it or not. Try this before your next chest or shoulder session and tell me what you notice. Drop a comment below, does this change the feel of the exercise for you? 👇

Here's something nobody tells you when you're younger: The gym doesn't get easier. You get smarter. At 20 you push through everything. At 40 you learn to feel the difference between productive discomfort and the kind that sidelines you for 3 weeks. That's not weakness. That's wisdom earned the hard way. The men in this community who are making real gains right now aren't the strongest guys in the room. They're the most consistent. They show up. They ego check at the door. They work the muscle, not the mirror. That's what built different actually means. Drop a 💪 if you're in that camp. Let's see who's here.

All I’m struggling to put together a cardio routine. What is everyone doing for that portion of their workout? Treadmill and stationary bike really seems to bore me and I get off after 10 minutes. Looking for alternative suggestions.

just finished my 3rd week of the 3x3 plan. really works well for my schedule. love the plan Keith, progressive increase & now im getting ready for the deload week. looking forward to it. & its interesting to see other guys in the gym now doing the ego lift. that was me! this plan is so much more effective. Thank you for putting so much into this. im amazed at the volume of content you have in this BD system. (do you have a link to how to get BD merch?)

Tomorrow I'm going live to answer your questions directly. This is exclusive to our premium members. Training. Nutrition. Recovery. TRT. Programming. Whatever you're dealing with right now — bring it. Drop your question below so I can get to as many as possible. The more specific you are, the better I can help. Drop your question below so I can get to as many as possible. The more specific you are, the better I can help. See you tomorrow.