In order to transform your body & optimize your health; you need “Performance Based Movement.”

This is simply a style of training that doesn’t allow you to go through the motions. A style of training that maximizes your effort, and gains, while minimizing time spent training.

When I first started working out, I’d spend hours in the gym, do a million exercises, and see no progress.

Fast forward 7 years and I’ve put on 40lbs of lean muscle, and helped 100 + guys transform their physiques as well.

Here’s the one secret that changed everything:

Regulating Your Intensity

See, a LOT of guys just go through the motions in their training. Been lifting the same weight for 9 months. Skipping cardio for a year.

MOST guys that are consistently training, are not pushing the limits of their body consistently. Which is not causing growth for them.

If you were benching 30lb dumbbells in January, and you’re still benching 30lb dumbbells in November, you haven’t built up any new muscle. You’re essentially just doing cardio at this point.

So obviously, increasing intensity is important, but how do you know when, how & where to increase intensity?

RPE & RIR.

Once you can master these terms, your progress will skyrocket.

RPE stands for rate of perceived exertion. Meaning how difficult do you feel an exercise was. So now, instead of doing 3 sets of 10 & stopping no matter how you feel, you go until you meet that rate of perceived exertion. Here’s a graph breaking it down.

You should be spending the MAJORITY of your training sessions in the RPE 7-9 range, and every month or so, going to RPE 10. But most guys spend their workout in the 4-5 range.

And your body & physical fitness will never significantly change if that’s your level of output.

RIR is just the inverse of RPE. If an exercise is RPE 7, that means you could have only done 3 more reps. And if an exercise is 3 RIR, that means you could have only done 3 more reps.

Reps in Reserve, or “how much is left in the tank.”

The issue with just following a set/rep count, is that most guys are leaving on average, about 50% more reps in the tank. Which means you’re not even approaching the point where your body has to undergo new tension & stress.

So quickly, here’s how you use this to continue to make progress.

Let’s say we’re doing 3 sets of 8 on bench press at 50lbs. When we finish the set, we rank it an RPE 8. Great.

Next week, when you go to the gym, you need to add a 9th rep.

Then add a 10th rep. Then an 11th. Keep adding until you’re at RPE 9 or 10.

THEN, once you feel unable to add another rep at that weight, go back down to the original 8 reps, and take the weight up by 5-10%.

Rinse & repeat.

See, if you can consistently play at the limit of your physical capabilities, your physical capabilities will continue to expand. And when they do, your physique, health & energy will dramatically improve as a result.

See you again next week.

When you’re ready, here’s how we can help you:

1. The Lean Body 8 Week Challenge for Men: This program is designed to help men sculpt their chest, shoulders, back & abs, while shedding 8-16lbs of unwanted body fat.

2. The Toned & Tight 8 Week Challenge for Women: This program is designed to help women melt 8-16lbs of stubborn fat, tone up their glutes, arms, back & midsection, all while improving energy & strength.

3. Promote yourself & your brand to subscribers of this newsletter.