Building a jacked, athletic physique, is probably much easier than you think. All you need is a living room or a garden and the basic exercises that have worked for countless people for decades. Push ups, curls, dips, lunges…
The problem is that a lot of people forget why they started training in the first place. This is because they get distracted by fitness content on social media that encourages them to chase a bodybuilder physique or powerlifter strength; not realising this isn’t the best option for achieving their goals.
If you’re happy to look jacked and athletic, you actually don’t need huge weights. You don’t need to optimise every single movement or obsessively track protein. You don’t need a gym membership. You certainly don’t need expensive supplements. It drastically simplifies the process and reduces the friction because it’s a much more manageable goal.
And the result is often more aesthetic AND more athletic.
To get a jacked, athletic physique, your workouts don’t even need to be that frequent. Increasingly the view is that 3-4 30 minute workouts a week are enough – as long as you’re creating a significant stimulus each workout (which is more about mind-muscle connection than effort). Feeling the mind muscle connection, so that you can create that effect efficiently.
Then you just need to make sure you’re eating enough to support your training without excess calories – so that the fat falls away and reveals the muscle underneath.
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Honestly, this is the biggest piece of the puzzle, in many cases. A lot of people are actually closer than they think to looking model-esque, they just need a little more size in key places and to strip away excess fat everywhere else.
Which is why it’s so infuriating that a lot of the advice online is about eating more calories to support heavy lifting and avoiding anything even resembling cardio.
It’s exactly the kind of strong-but-lean look that comes from more active training that makes you look athletic. From developing a good strength-to-weight ratio.
Of course, this combination is not going to win you Mr. Olympia or get you a 200kg bench press. But that was never on the cards unless you were willing to dedicate an obscene amount of time and effort to your training and potentially even to use drugs.
With a much more simple program you can look better than 99% of people you meet in the real world and you’ll turn heads. And by focussing more on your strength-to-weight ratio, which is what looks great in the first place, you can also do the kinds of cool things you want to do like sports, cool tricks, martial arts, work, playing with your kids.
Just feeling light and powerful, energetic and pain free… it’s extremely liberating. And in my experience it feels better than feeling heavy.
And I think a lot of people actually prefer how this looks, too. Most people don’t need 18” arms. 15” arms with a bicep vein are often just as impressive. And, again, it’s SO much easier to get there.
I’ve managed to build a successful fitness channel without building a bodybuilder’s physique, in fact! That’s as a tired parent who struggles to fit everything in.
And I’m seeing this more and more – with other fitness YouTubers blowing up because of the athletic physiques they built at home. No gym membership, expensive supplements, or PEDs required!
And even if you DO eventually want to look like a pro bodybuilder… even if you eventually want to bench press 200kg…iIt still doesn’t make sense to train like a pro when you’re starting out. Why not start with something more basic from home, first?
Bodybuilding and powerlifting are incredible sports to learn and great pursuits. But that’s precisely the issue: this is sports specific training. This is not how a newcomer to fitness should start out.
It’s like learning how to draw people from a book on technical drawing. Those technical artists are very talented and the skills are related. But the goals just don’t align.
Many people who live busy lives will burn out rapidly when they try and follow bodybuilding programs. They’ll get sick or injured or they’ll fail to properly follow the instructions and the correct technique. All those extra calories from copious amounts of protein can lead to weight gain – even if they are building muscle it won’t give them the Hollywood physique they imagine.
Lately, I’ve been really focussed on this. On making the workouts themselves as “functional” as possible. So they fit into my lifestyle. So they support the things I want to do. So they give me the jacked Superhero physique as efficiently as possible.
This was the theory behind SuperFunctional Training 3: SUPERMOVER. This program is built entirely around convenient exercises and workouts that will provide genuine stimulus for the whole body from home and with minimal equipment.
So you can actually stick to it. Because that’s what ultimately stops so many people from achieving their goals – it’s not to do with protein timing or the optimal angle of the bench during seated dumbbell curls.
The goal with SUPERMOVER was to take all the concepts from my previous programs and package them in a way that’s as accessible as possible. I’ve been following this program myself for the past year and honestly I feel better than ever. And now I’m finally putting some effort into my diet, I think I’m starting to look alright, too.
Most workouts take just 30-40 minutes. You only need to train a few times a week. And they’re fun! I chose exercises that let you directly stimulate the area you’re trying to train, along with more full body movements, along with strength endurance (conditioning) work to improve energy and create that defined look.
Ultimately, SUPERMOVER is focussed on building muscle in an efficient manner so that your whole life doesn’t become about training. It’s the perfect compliment to an active lifestyle and won’t leave you too burned out to actually USE your new physique. Whether that means playing sports, working or just being a busy parent.
And it does this while helping you to move better, faster, and more powerfully. The result being that you will look more athletic because you will be more athletic.
Which is, quite probably, far closer to the superhero physique you had in mind to begin with!
And right now, SUPERMOVER is on Spring Sale and you can get it for just $35. It comes with 25 instructional videos, a 200+ page ebook, anime themed cue cards, an index of alternative exercises, a full mobility routine, and much more.
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But, of course, you don’t need to follow this program. That’s the whole point – you can just take some basic exercises. Pull ups. Bodyweight squats. Shoulder press. Push ups. Dips. Kettlebell swings.
Train them to failure. Make sure you feel the stimulus in the right place.
As you progress, don’t obsess over adding more weight. Instead, diversify your fitness profile.
Ideally, make sure you’re also moving in the rotational and frontal plane, at least a little. Don’t ignore the areas a lot of people forget. Train some single leg strength and mobility. Do some more cardio.
Do this 3-4 times per week and eat right. Job done!
Sounds interesting, would you say this sort of program is suitable for someone in their late 40s who has been on & off doing “traditional” weight training for 10+ years but never got the physique they wanted? Less risk of injury with this? Thank you