101 Ways To Get Swole

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2 101 ways to get swole CHANDLER MARCHMAN

101 Ways to
‘Get SWOLE’
We’re not finished after the core lift
For all that anyone and everyone has
ever accomplished in the gym and in
life, it can all be attributed to doing one
specific thing that branches off into
many other acts of self improvement
and lead to the high level of badassness
that we all aspire to achieve. What I’m
referencing is ‘positioning’…doing the
small things that over time add up and
create HUGE changes. This is a list of
all the things you can do starting right
now that will better position you to be
a version of yourself that is eve more
badass than you are this very second.
Broken down into Training, Nutrition,
Recovery and Mindset, if you apply
these tactics then you’re going to
transform both inside and out into the
ass kicker that takes life by the balls and
gets whatever you want from it.
My suggestion would be to start

applying one of these tricks per day in
each group until all of them are a part
of your daily arsenal. Like I said, the
cumulative effect is what we’re going
for, so turn those baby steps into giant
leaps and you’re going to transform
before you know it!!!

Training
STRENGTH:
1. PERFECT YOUR FORM:
The most valuable thing you can learn that will help you see immediate
gains is if you pick your form apart and become the model of efficiency.
The simplest of changes in the alignment of your levers can mean
increases of up to 30 lbs. in each of your core lifts. No shit!!! So if you
haven’t prioritized this, put it at the TOP of your to do list .
2. FOCUS ON THE 4 CORE LIFTS:

Speaking of the core lifts, these four (Squat, Deadlift, Bench Press, &
Military Press) should be the main focus of your entire program. Focus
on improving these four and you’ll see a spike in your anabolic hormone
levels, which will help build more muscle and burn more fat.
3. DITCH THE MACHINES:

One of the key goals you’ll want to address is to stimulate as many
muscle fibers as possible. This is far tougher to do when you are working
through a fixed range of motion like all machines offer. Why? Not only
does it set the Range of Motion, but it also reduces the recruitment
of any of the stabilizing muscles that give you that MAN Strength.
Do yourself a favor and stick with free weights (barbells, dumbbells,
bodyweight and odd objects).

4. CHOKE THE BAR:
One of the tricks that will automatically allow you to recruit more muscle
fibers is to keep your entire body as tight as possible. And because all
force is transferred through your extremities (feet and hands) one of the
simplest ways to keep yourself tight is to squeeze the bar/dumbbells in
every lift you do. ***I always tell people to “Choke the Bar”***
5. USE PROPER PROGRESSIONS:

Lets say you’ve perfected your form and are ready to focus your goals
on increasing your lifts. If you’re going to do that successfully, you’re
going to have to learn how to climb the latter the right way. One rung at
a time. If you’re a beginner, your focus should shift from: 1) perfecting
form, 2) building local muscular endurance in the muscles you need to
stimulate for core lifts, 3) learn to maintain form with heavy lifts, and
4) learn to implement chains then bands for accommodated resistance.
If you go in this order instead of jumping right into the more complex
lifting style that you see some of our more advanced lifters use at the
MAN Cave, you’ll find that your gains come a lot faster!
6. GO HEAVY:
I can’t tell you how many times I’ve set in my office during goals
consultations with lifters who tell me they want to up their max in the
squat, bench, and deadlift, but can’t remember the last time they maxed
out. It’s real simple; if you want to get stronger, more explosive, and even
more jacked…you better lift in the 90%-100% zone!!!!

7. DON’T GO HEAVY WHEN SORE:
When you’re sore as hell, the last thing you want to do is lift heavy.
There are two major reasons.
1) Lifting heavy is extremely demanding on your body, both

physically and mentally, neither of which you’ll be fresh with if
beaten up and sore. And...
2) Because of how focused you need to be mentally and physically

for heavy lifts, if you aren’t on point you run the risk of injury.
8. PROPER REST PERIODS:

Let’s say your all juiced up and excited about maxing out. You just hit a
big lift and are ready to get after it NOW! Don’t be overzealous. Rest for
at least 4 minutes before your next set so you give your nervous system
a chance to recover and your phosphocreatine levels to get back up to
optimal levels.
9. DO PLYOS FOR CNS STIMULATION:

Speaking of your nervous system, one way to ignite and excite it is
to complete 3-4 sets of low volume and high intensity plyometrics
before your core lift. ***Bonus points if that plyometric mimics the same
movement pattern as the core lift you’re about to do afterwards***
10. LEARN THE VALSALVA MANEUVER:

What the hell is the “Valsalva Maneuver”?! The easiest way for me
to explain this is to paint the picture of you sitting on the shitter and
grunting out a turd. That bearing down isn’t just good for shitting though,
it’s fantastic if you’re trying to lift big. What it does is push a ton of blood
into your muscles so that they are flushed with blood and primed for
action. Be careful though, although it allows you to stay tight and get the
most out of your “true” strength capacity, it cuts off oxygen to the brain.
So only hold it for a few seconds tops.

11. ALWAYS SHOOT FOR A NEW P.R.:
Greatness comes to those that challenge and compete with
themselves. Always try to shoot to break a record you have previously set
and remember that the only limitations that you have are the ones that
you set for yourself.
12. KNOW WHEN TO QUIT:

Lets say you set a record for yourself and are contemplating whether
or not to push the envelope. That’s great you want more from yourself
and are willing to challenge those limitations, but sometimes you have
to know when to call it quits and live to fight another day. History books
are littered with great leaders that didn’t take this advice and met their
demise at the hands of their own greed. Remember, if you hit a high note,
don’t be afraid to celebrate and call it a day.
13. GET A GOOD SPOTTER:

If you don’t have a good spotter that understands your tendencies and
how to cue you up while lifting then you’re missing out. Not only that, a
good spotter will know how to keep you focused and keep you alive!
14. USE ACCOMMODATED RESISTANCE:

When you’ve proven you can move relatively heavy weights with control,
speed and most importantly proper form, then in my mind you’re at
the point where you can start to introduce accommodated resistance to
your core lifts and take advantage of the “contrast method”. Start with
chains and then progress into using bands. Both will teach you to better
accelerate through the core lifts (increasing strength and explosiveness)
while bands will help you better stimulate the stretch reflex which helps
to increase the rate of force development when used during Dynamic
Effort Work.

15. BE FUELED & FOCUSED:
Real simple here. If you don’t have gas in the tank, you can’t make
it to work. And even if you did your performance is going to be
subpar because of the lack of glucose (blood sugar) your brain needs to
support cognition (ANY daily function).
16. VERY YOUR RESISTANCE:

Our bodies are meant to adapt to the demands we place upon it. If we
don’t mix it up then we can’t expect it to adapt to higher demands that
lead to us pushing the envelope and getting bigger/stronger. To make
sure we don’t hit any plateaus what we do is very the percentages
we lift at during our core lifts and the rep ranges we lift at during our
supplemental lifts (lifts done after core lifts that function to patch up
weaknesses exposed in our core lifts and also to build muscular size and
endurance). For Max Effort lifts rotate all the way from 5 Rep Max to the
heaviest you can lift in a 1 Rep Max. With Repetitive work rotate days
where your working sets are at 60% of your max to days where your
working sets are all the way up to 80%. This varies the resistance and
keeps your body from hitting the plateaus that can be so frustrating.
17. BEWARE THE “>90% TRAP”:

Lifting heavy is great. It allows you to test your body physically and
mentally, and builds the strength, size and explosiveness to foster
extreme confidence in whatever your pursuits may be. But the dark side
is this. If you train at 90% of your max in any lift for more than 2 weeks
in a row, your nervous system will be zapped and you’ll actually start to
see declining results. Simplest thing to do in order to avoid this cluster is
to follow the advice on the above trick…vary the resistance!

18. ACCELERATE THROUGH EVERY LIFT:
Every lift you do, no matter what it is should be lifted with speed and
control during the concentric/positive portion of the lift. You can make
the argument to slow it down on the eccentric/negative portion to build
muscular size, but keep the concentric portion as fast and explosive
as possible to get your body to adapt to moving that way on a regular
basis.
19. DO MOST DEMANDING LIFTS FIRST:

Think of your workout in terms of a pyramid. At the base of this pyramid
is the foundation. This is the most important part. And because we want
to focus all our efforts on b
uilding a strong foundation to support the rest
of the workouts and what they can do for our bodies, we’ll put the core
exercises at the very beginning when we can be fresh enough to get the
absolute most out of them.
20. STICK YOUR FEET IN ICE WATER:

I’m not bullshitting you here. Let’s say you aren’t feeling that motivated
to get to the gym and pound away at the gym, but are gonna go anyway.
Stick your feet in a bucket of ice water for 5 minutes to ignite your
nervous system and watch how fast you perk up.

Hypertrophy
21. COMPOUND OVER ISOLATION:
Existing bodybuilders might want to crucify me for this one, but the
simple fact is that isolation exercises that just work one muscle group
aren’t going to magically make you more defined. If you want to grow
more as well as become more ripped, choose exercises that incorporate
multiple muscle groups instead of just one (ex. Dumbbell bench press
over cable crossover). ***These compound exercises also stimulate a
far greater release of Testosterone than isolation exercises do which
as we discussed earlier help build muscle and burn fat EXTREMELY
efficiently***).
22. GO ‘TIL FAILURE:

Old-School Bodybuilders were big on this and got big because of this!
Today people fear “overtraining” so they avoid going to failure on
any sets, but the fact is if you aren’t pushing yourself with the intensity
that going to failure necessitates then you can never expect to build the
jacked or ripped look you’re going for.
23. FOCUS ON MOBILITY:

There’s absolutely nothing sexy about mobility. But the fact is this, if
you work on increasing mobility at the major joints (hips and shoulders)
your going to put your self in a far better position to build stacks of mass!
See, heightened mobility allows you to apply more force at all different
angles and planes of movement. So what this means to increasing mass
is that it allows you to reach and stimulate more muscle fibers for a
greater rate of growth.

24. MATCH INTELLIGENCE & INTENSITY:
So many of us have that drive and willingness to do whatever it takes to
get that Jacked & Ripped body that drives the ladies wild. Unfortunately
if you don’t match that drive with a superior and proven workout plan,
then you’re simply going nowhere fast! Here’s the key…set a goal, then
follow a proven and scientifically backed plan that reduces the time and
effort it takes to get you to where you want to be. Think and act smarter,
not just harder.
25. USE DB & BB COMPLEXES:

I’ve told you the power that free weights have over machines, and
compound movements have over isolation, well when you put those two
principles together you’ve got a recipe for building STACKS of dense and
ripped muscle all over your body while doing just one set of multiple
exercises. How? By doing barbell or dumbbell complexes. Here are my
favorite examples:
1) DB Curl Press Complex:
a) Curl and press [5 reps]
b) Alternating Military Press [5 reps / arm]
c) Curls [5 reps] and…
2) BB Complex:
a) Military Press [5 reps]
b) Front Squats [5 reps]
c) Rows [5 reps]
d) Deadlifts [5 reps]
***I like to plug these in as finishers at the very end of workouts
to help not just add that last element of muscle building to the
session, but also to help better condition the lifter and help burn
off tons of excess body fat***

26. TRAIN YOUR LEGS:
We have 2 names for people who don’t train legs at the MAN Cave. One is
a “light bulb” because they’re big up top but are narrow on the bottom.
The other is “SMALL”!!! Plain and simple, if you want to spike your
testosterone levels so you can build stacks of dense muscle all over your
body, then you better be prepared to start squatting and deadlifting!
Best part is, by doing these two exercises you won’t just see growth in
your lower half, but your upper body as well. So don’t be a pussy! Start
throwing some plates on the bar and get your lift on!!!
27. DON’T NEGLECT BODYWEIGHT EXERCISES:

I wish more people knew how powerful bodyweight exercises can be
when added to their arsenal. They can be used as plyometric exercises to
increase explosiveness sot that you can lift heavier weights and add the
size and density you’re looking for. They can build a level of endurance
and conditioning that leaves you not just Jacked, but ripped as well. And
they always give you access to a gym! All you need is a little bit of room
and you have the ability to build muscle and burn fat whenever you
want…Here are my top 7 bodyweight exercises for those trying to get
Jacked & Ripped:
1) Push Ups
2) Dips
3) Pull Ups
4) Squat Jumps
5) Walking Lunges
6) Sprints
7) Burpee Pull Up Combo

28. USE SUPERSETS:
They’re not just for getting more conditioned for that ripped up
look that gets chicks all hot and bothered. Nope, bottom line is that
adding intensity by supersetting will stimulate more muscle fibers and
give you huge pumps that equate to building more muscle in less time.
My favorite way to superset exercises is 1) agonist-antagonist [i.e. db
bench » db row], 2) dumbbell-bodyweight [i.e. dumbbell row » chin ups],
and 3) Upper-Lower [i.e. Military Press » Front Squat]
29. KEEP TRAINING UNDER AN HOUR:

News flash for all you out there that think you have to pull
marathon sessions of 2-3 hrs. every day you train: doing so will cause
you to over train and actually get FURTHER from your goals. My advice is
to get organized with your training, stay focused and on task instead of
checking yourself out in the mirror and talking on the phone, and keep
your training to where it lasts no longer than an hour. This forces you to
stay intense and focused on the exercises that MATTER and keep your
body in an anabolic state that is needed to build size, strength, and
explosiveness.
30. USE SPOTTER FOR NEGATIVES & MANUAL RESISTANCE:

A good spotter is going to allow you to build tons of muscle in a safer and
faster manner. By taking sets to ‘absolute failure’ with intensifiers like
forced negatives and using manual resistance, you can add an entirely
different element to your training that those without good spotters never
dreamed of.
***WARNING: forced negatives are extremely taxing and should only

be done on the last set of your working sets to avoid overtraining or
extreme soreness***
31. STAY IN A CALORIC SURPLUS:

Simple equation here bro. If you want to add muscle to your frame, you
have to not just train harder and smarter than before, you also must make
sure that you consume more calories (from quality foods obviously) than
you use when training. If you do that, you’ll build muscle. If you don’t,
you’ll end up burning off muscle instead.

Fat Loss
32. KEEP YOUR HEART RATE UP:
One of the tricks you can use to increase your metabolism and thus burn
more fat throughout the day (instead of just DURING your workout) is to
keep your heart rate up throughout your workout. Again, this will allow
you to not just build more muscle with the intensity that is demanded to
keep your heart rate up, but also get your body to burn more fat at rest
by increasing your resting metabolic rate.
33. USE CIRCUITS:

The easiest way to put together a program that allows you to build
muscle and burn tons of fat at the same time is to use circuits that will
put 2-3 compound exercises together in a format that allows you to
also keep your heart rate up so that you may take advantage of the fat
burning effect of upping your resting metabolic rate.
34. USE A TIMER/STOPWATCH:

Easiest way to hold yourself accountable to staying intense enough with
your workouts to warrant fat loss and muscle gain is to keep a stopwatch
on you and make sure that you keep rest periods below one minute. I can
promise you this. If you keep the rest periods under a minute throughout
your workout, you’re going to transform yourself into a freak of nature
FAST!!!
35. ATTACH CARDIO TO EVERY SET:

Say you just complete a grueling superset and are breathing hard.
Instead of wiping down and grabbing a drink, tough it out and do a quick
30 second set of a moderate intensity cardio exercise like jump rope or
even a 50 yd. sprint. The cumulative effect this will have over time will
get you cut even faster than if you do circuits alone.

36. DO MINI-WORKOUTS:
If you have ten minutes before breakfast, lunch, or dinner, or maybe you
have a little break at school or work, do a quick workout. Whether you
do 2-3 sets of a db or bb complex or something as simple as 100 push
ups, this will amp up your metabolic rate and keep it up throughout the
day which is crucial if you’re wanting to get ripped to shreds.
37. USE MULTI-JOINT FREE WEIGHT MOVEMENTS:

Just as we do when we want to focus on building tons of muscle, if you
want to burn excess fat and get ripped up, you’ll want to use exercises
that stimulate large releases of the fat burning hormone testosterone.
And the best ones to do that with are dumbbell and barbell lifts that use
multiple muscles at the same time.
38. USE FINISHERS:

I’m going completely against conventional bodybuilding wisdom here,
but if you want to burn more fat, then ditch the low intensity steady state
cardio on the treadmill and start using fast paced high intensity finishers
instead. They’ll cut your training time in half, allow you to maintain the
muscle mass you’ve worked so hard to build, and most importantly raise
your metabolic rate to a level that you’ll be burning tons of fat both in
and out of the gym!
39. MAINTAIN A CALORIC DEFICIT:

When your goal is to gain muscle you have to consume more calories
than you burn. The other end of that equation is creating what is called
a ‘caloric deficit’. That’s fancy scholar talk for burning more calories
than you consume. Do that and you will burn fat and have that ripped
look you’re going for. I guarantee it!

40. TRAIN IN EXTREMES:
In the summer get outdoors and get your swole on…when its cold out
do the same thing. Obviously you need to practice some common sense
here, but training in the elements can act as a thermogenic that drives
up caloric expenditure to some pretty high levels. Just remember to
stay hydrated and make sure you don’t overdo it. ALWAYS do this with a
partner just in case.
41. CHOOSE HIGH INTENSITY CARDIO:

I can’t stress this enough! If you want to get ripped, you have to
completely separate yourself from the idea that slow and steady state
cardio is the best way to burn fat. Instead, stick with fast paced finishers
and prolonged circuit training that does a better job of burning fat by
upping your resting metabolic rate.
42. DRINK COFFEE/TEA BEFORE TRAINING:

Caffeinated beverages like coffee or tea when consumed 30 minutes
before training have the ability to help you burn more calories during
your training routine than when not consumed. Just make sure you don’t
add a lot of creamer or sugar that makes it shitty for you, and make
sure to follow it up with at least 2-3 cups of water so you stay hydrated
{caffeine is a diuretic that will lead to you becoming dehydrated quickly
which causes a rapid decline in performance}…

Sports Performance
43. USE DYNAMIC WORK:
Explosiveness is a very scary attribute to have if you’re an athlete. It
automatically gives you the edge in any competition. So how do we build
it? Two steps really. First is to build maximal strength in your core lifts
so that you may increase force production in the most commonly used
movements that we use. Second is to train ourselves to be able to
increase the rate at we can produce this force. The way we do that is via
the “Dynamic Effort Method”. By using a submaximal working weight
of 40% - 60% of our 1 Rep Max in the Squat, Bench, or Deadlift with
the most optimal rep range for each (one rep on Deadlift, two reps on
Squat, and three reps on the Bench Press), we can train our body to move
as fast and explosively with heavy weights as we will with the lighter
weights we lift during these Dynamic Effort sets. The trick is to be as fast,
explosive and under control as possible with these dynamic effort sets.
Remember, accelerate through the movement.
44. GET AS STRONG AS POSSIBLE:

Part one of the equation to becoming faster and more explosive was to
increase our maximal force output in the core lifts. This is a fancy way of
saying get as strong as you possibly can! When we are able to produce
more force, we can apply more into the ground for greater speed and a
higher vertical jump, as well as transfer more force through our upper
body extremities (hands), which helps with insane knockout power.

45. MOVEMENT PATTERN SPECIFIC PLYO’S:
Besides doing dynamic work, another great way to increase
explosiveness is via plyometric exercises that stimulate the stretch
shortening cycle. One of the tricks I like to use to make these high
intensity and low volume exercises in order to better stimulate the
nervous system for my upcoming core lift is to do a plyometric exercise
that mimics the same movement pattern as the core lift I’m about to do
(i.e. set of 5 Med Ball Chest Toss or Clapping Push Ups right before the
bench press). This doesn’t just ignite your nervous system and further
warm you up, it helps to get your body used to moving fast and forcefully
through the same pattern you’ll introduce it to in the upcoming core lift.
46. PROGRAM AROUND ENERGY SYSTEMS:

The difference between a good coach and a bad one is their
functional understanding of the bodies energy systems when it
comes to building a successful program for athletes. I won’t bore
you with the bodies different metabolic pathways, but I will let you
know how to dummy proof your program so that you can build expert
workouts yourself:
a) High Intensity Strength & Explosiveness work first
b) High Intensity Muscular Endurance work second
c) Lower intensity Aerobic Endurance work last
The reason we do that is the body has different fuels it prefers to use for
different types of tasks. Those that require massive bursts of energy like
say speed work or maxing out on a squat are very demanding of this fuel
source, so if we did these later on when this type of fuel is already used
up on a less demanding task, our performance will dip dramatically and
we will adapt to a lesser ability than we likely could have produced.

47. 1 MINUTE REST FOR EVERY 10 YDS. SPRINT:
If you do any sprinting/speed work the last thing you want to do is turn
it into a cardio session. To make sure you’re body is refueled and primed
for making positive adaptations, rest a minute for every ten yards that
you sprint. So if you were running 40’s, you would rest for 4 minutes
between each set. Another important thing to note, do your sprint/
speed work in the very beginning when your body is completely fresh
and fueled.
48. STRETCH YOUR HIP FLEXORS:

A lot of NFL Combine Prep coaches use this trick and it truly works
miracles. Because both sprinting and jumping utilize very explosive
extension of the hips, if you stretch them right before a sprint, vertical, or
broad jump it will allow for far greater power output, which means bigger
and better numbers.
49. FOAM ROLL FOR INCREASED ROM:

Self myo-fascial release with foam rollers, rolling pins, and/or
lacrosse balls does a great job of breaking up the knots that restrict
blood flow and range of motion while training. When you do this, your
performance will dramatically improve because with greater range of
motion you will obviously be able to recruit more muscle fiber, which
leads to more effective training.
50. LOSE THE ANCHOR WEIGHT:

Want to run faster, jump higher, and be more efficient with any and all
short bursts or extended movements? Then get rid of the excess body
fat! All it’s doing is holding you back…. LITERALLY! That’s why we want to
make movements relatively easier on your body by making sure we have
no “anchor weight” holding you down.

Nutrition
Strength
51. EAT LEAN RED MEAT:
Many of us have heard of how creatine helps us in our pursuits of
building size, strength, and muscular endurance. Essentially what it
does is act as reserve fuel for the existing creatine levels that your
body already contains. Well, you can supplement these levels not just
with powder or pills at your local nutrition stores, but naturally by
consuming red meat like beef. I suggest 1 serving of lean red meat every
few days if you want to take advantage of its strength manifesting
capabilities.
52. STICK WITH COMPLEX CARBS:

There are only two types of carbs that I want you to think about. Complex
carbs that are high in fiber and keep your blood sugar steady so that we
have a constant supply of energy, and simple carbs that have no fiber and
spike blood sugar for short bursts of energy supply. If you want to build
extreme strength and build some size while doing so, you have to learn
to keep your blood sugar stable by consuming complex carbs that will
constantly fuel your workouts, and allow for greater natural production
of Human Growth Hormone.

53. 12 CUPS OF WATER/DAY
(AND 24OZ. BEFORE TRAINING):
If you knew how powerful bountiful water consumption can be as well as
how detrimental dehydration is, you’d never pass up the chance to drink
a cup or two. Besides the fact that we are made up of about 75% water,
the most important action water is tasked with is to auto-regulate our
body temperature and help transport the nutrients we need to support
muscular recovery and normal contraction. Best way to make sure you
get the minimum of 12 cups all athletes should be getting per day is to
drink 2-3 cups before every meal and snack you eat during the day, and
to drink 2-3 cups before and after you train.
54. TAKE A MULTI-PAK (VITAMINS & MINERALS):

The demanding nature of the workouts that you should be doing
to get the results you want will thrust your immune system into a
compromising situation. In order to offset the likelihood of getting sick or
not being able to recover from workouts, it’s best to take a multi-vitamin
& mineral once a day. This plus staying adequately hydrated is the key to
making sure you recover fast and prevent from getting sick.
55. SUPPLEMENT WITH EFA’S:

Taking an Essential Fatty Acid supplement that’s rich in omega-3
& omega-6 fatty acids do a phenomenal job of acting as an
antiinflammatory for the major joints that take a beating from the heavy
lifting that we do. Not only that, it also aids in recovery of skeletal
muscle.
56. CONSUME 0.75G/LB OF BODYWEIGHT:

Amino Acids (the building blocks of protein) are imperative for the
recovery of skeletal muscle that is damaged during workouts. If you want
to be able to recover in time for your next workout, you have to consume
at least 0.75g/lb of bodyweight on a daily basis. So a 200 lb. lifter should
consume 200 x 0.75 = 150 grams per day.

57. FEED BODY BALANCED MEALS EVERY 2-3 HRS.:
Protein isn’t the only part of your diet that needs to be accounted for to
recover from or fuel you through the rigorous workouts you put yourself
through. Every meal you eat should have a balance of lean protein to aid
recovery, high fiber complex carbs to support digestive health and fuel
you, and healthy fats to reduce the inflammation caused by heavy lifting.
Hypertrophy
58. MAINTAIN A CALORIC SURPLUS:
This is the simplest rule for you to follow that I can’t stress enough. If you
want to build muscle you have to consume more calories than you burn.
If you don’t, you won’t gain weight.
59. INCREASE CALORIC INTAKE INCREMENTALLY:

I know you want to do everything you can to add the muscle you want,
but the last thing you want to do is just gorge yourself with no real
method or system in place. Follow these couple of guidelines and you’ll
be in a far better position for success.
a) Eat balanced meals every 2-3 hours
b) Add an additional 200-300 calories to each meal
c) Eat CLEAN calories packed with nutrients
60. USE THE MIRROR AS A GAUGE:

Pretty simple here. Instead of just relying on the scale to monitor
your success in attempt to gaining weight, use the mirror. Let’s say you
gain 5 lbs. but it’s all fat instead of muscle. The mirror will bring that
to your attention and allow you to make adjustments. The scale alone
won’t.

61. EAT YOUR VEGGIES:
Popeye had it right brother! Vegetables are extremely nutrient dense,
packing a lot of micronutrients into a food that doesn’t have much caloric
value. It’s like a cheap and tasty multi-vitamin that helps aid in digestion
and absorption of nutrients (which aids in recovery and growth). Spinach
isn’t the only vegetable you should pop the top on though. The easiest
trick to use is this: eat as many different colors of vegetables as possible.
62. DON’T DITCH THE YOLK:

Everybody wants to hate on the yolk (yellow center of egg). They think
all it’s good for is increasing your cholesterol and putting you at risk for
heart attack or stroke. But study after study has proven that this just isn’t
true. The TRUTH is that the yolk is packed with B-Vitamins and healthy
fats that aid in recovery and actually help you to break down existing
body fat so you burn that instead of muscle. This way you build muscle
and burn fat at the same time. Jacked & Ripped! Chicks dig it…
63. UP YOUR FISH INTAKE:

If you don’t wanna take any EFA’s but want to get the benefits that they
provide ( joint inflammation reduction, faster muscle recovery, and better
utilization of body fat for fuel) then add a serving of cold water fatty fish
like salmon to your diet on a daily basis.
64. DRINK COFFEE/TEA TO INCREASE INTENSITY:

True, caffeine is a fat burner and you’re more interested in getting jacked.
But it also is a stimulant that helps you add intensity to your workouts.
Intensity that helps you push yourself harder for faster muscle gains. So
add a cup of coffee or tea about 30 minutes before training and follow it
up with 2-3 cups of water so that you prevent the dehydrating effect of
caffeine.

65. ADD PB&H SANDWICH W/WHOLE MILK TO EACH MEAL:
Our toughest cases of hard gainers do this at the tail end of every meal
and experience phenomenal gains! I learned this trick at the University
of Florida while working with some of their incoming freshmen scholar
athletes who were trying to gain weight. Simply eat a peanut butter and
honey sandwich on whole wheat bread with a glass of whole milk in
addition to each of your regular meals and you have an easy, delicious,
and nutritious way to boost your daily caloric intake by up to 2,000
calories.
66. ADD 3-5 G OF GLUTAMINE OR BCAA’S TO YOUR SHAKE:

Hypertrophy is all about getting your muscle fibers to recover from the
rigorous workouts that damage them. Because this damage requires a
bounty of branch chain amino acids to rebuild the torn muscle fibers,
its good to add 3-5 grams of BCAA’s or Glutamine to your post-training
shake to speed recovery so that you can build muscle fast!

Fat Loss
67. MAINTAIN CALORIC DEFICIT:
Just like you have consume more calories than you burn if you wish
to build muscle, you have to burn more calories than you consume to
burn fat. To make sure you do that, match your high intensity training
with a diet that focuses on s mall, well rounded, nutrient dense meals that
are consumed every 2-3 hours a day.
68. UP VEGGIE INTAKE (MORE COLORS):

Veggies are a HUGE part of your diet when trying to burn off fat. Why?
They are packed with fiber which aids in the absorption of nutrients your
body needs to recover as well as maintain mass (important when trying
to stay anabolic when dieting down), and is a low calorie food that itself
is slammed with nutrients that accelerate both muscle building and fat
burning. Not to mention, if you are the type that has to feel full when
dieting down, you can have a heap of them without thrusting yourself
into a caloric surplus. The trick is to consume a variety of different
vegetables with a variety of different colors. This assures that you get
your daily doses for all of the different vitamin and mineral needs that
are heightened while putting your body through the stress of intense
training and dieting.
69. TAPER CARB INTAKE AFTER TRAINING:

We know that we have to create a caloric deficit to support fat loss. And
we also know that the carbs we consume are meant to fuel us through
our workouts. So to assure that you are putting yourself and keeping
yourself in that caloric deficit, taper down the amount of energy dense
carbs (i.e. rice, potatoes, pasta, breads, cereals, etc.) after you finish
training. Simplest way to remember this is to “eat for what you are
preparing to do”.

70. TAPER FRUIT INTAKE TO BALANCE BLOOD SUGAR:
Fruit is a great source of fiber and packed with nutrients, but it also
contains a naturally existing sugar called fructose which will rapidly
increase your blood sugar levels which is no good when trying to assure
yourself a high secretion of Human Growth Hormone (which helps burn
fat FAST). If you must eat it, just make sure to do so either right when you
wake up with the rest of your breakfast or immediately after training
to restore glycogen levels in your muscles and liver. Just make sure you
don’t eat it before bedtime (raising your blood sugar before bed is a sure
fire way to reduce the secretion of Human Growth Hormone).
71. REDUCE POST WORKOUT SHAKE CARB CONTENT:

When we train in order to build size and strength, we want to replenish
the glycogen (stored energy) so we can optimize performance as well as
add back those calories that we lost from training. But when we’re trying
to stay in that caloric deficit we want to look for ways to cut calories
that aren’t pertinent to our goal of cutting fat. One way to do that while
making sure we keep our blood sugar levels stable is to reduce the carb
content of our post-training shake.
72. SUPPLEMENT WITH EFA’S:

EFA’s don’t just help to reduce the inflammation of joints caused by
heavy lifting, they also help you utilize dietary and body fat to be better
broken down for energy.
73. DRINK PLENTY OF WATER:

By consuming at least 16 cups of water on a daily basis we will assure
that transportation of nutrients will be as efficient as possible and help
to keep our metabolism rolling at a steady fat burning rate.

74. NEVER SPIKE BLOOD SUGAR BEFORE BEDTIME:
I talked about the relationship of Human Growth Hormone and blood
sugar levels earlier, and the simple fact is this. If you want to cause a
surge of this muscle building and fat torching hormone naturally, you
have to maintain a steady level of blood sugar before bedtime (when
your body either secretes or suppresses HGH production. And the
smartest thing you can do is to eliminate the consumption of carbs before
hitting the sheets. If you’re going to eat anything, stick with high protein
and healthy fats (i.e. a protein shake with a handful of almonds).
75. SPLURGE BEFORE TRAINING…NOT AFTER:

If you’re gonna splurge, which when you are dieting you should do as
seldom as possible, do so before you train instead of afterwards. This
gives you the chance to at least b
urn off the crap food that you consumed
during your binge.
76. DRINK THE “MANDLER SHAKE” BEFORE TRAINING:

I’m not the biggest fan of supplements but am a fan of things that work
and get you the results you want faster. What I’ve found to be the best
pre-workout drink I’ve ever used is one that is a ton cheaper and far more
efficient at getting the job done.
Here it is:
a) One cup coffee (this is a badass natural fat burner)
b) 20-30 g Whey Protein (provides structural support)
c) 3-5 g of BCAA’s (they too offer muscular support)
d) 1 Tbsp. of Honey (adds a sustained jolt of energy)
Mix all these up and drink 30 minutes before training, then follow up with
2-3 cups of water to prevent dehydration.

77. SCHEDULE CHEAT MEALS:
I know dieting can suck, so to help keep you from going insane and to
give you something to look forward to and give you some light at the end
of the tunnel, schedule one cheat meal per week that you are allowed to
eat a portion of anything you want and are craving. Just make sure you
keep it to a single serving instead of 10!!!
78. DON’T GO CRAZY ON CHEAT MEALS:

Like I mentioned above, make sure it’s a cheat meal, not a cheat day!
When you’re doing it right and stick with only a cheat meal instead
of an entire day of eating like shit, you can actually rejuvenate your
metabolism and get it to work overtime (helping you to burn more fat).
79. GET BACK ON THE WAGON AFTER FALLING OFF:

My momma always taught me not to cry over spilt milk. If you break
down and cheat on your diet, don’t fall prey to the snowball effect and
spiral out of control. Dust yourself off, refocus, and get back on the
wagon! The sooner you do, the sooner you will accomplish your goal.
80. USE PSYLLIUM CORN HUSK:

Oh the husk…this high fiber supplement acts as a rake to your intestines
that scrapes build up away and allows you to better absorb nutrients you
consume for faster recovery and muscle preservation during your fat
burning efforts.

Recovery

81. FEED YOUR MUSCLE SUPERIOR FUEL:
Whether trying to build muscle by putting yourself into a caloric
surplus or burn fat by putting yourself into a caloric deficit, it’s not just
about the calories in calories out equation. You HAVE TO pay attention to
three big variables in your diet.
a) What you eat (the choice and quality of food) > lean meats for
protein > high fiber carbs that provide sustainable fuel > healthy
fats that speed recovery and support joint health after heavy lifting
b) How much you eat (serving sizes)
c) When you eat (remember the relationship between blood sugar

levels & HGH…)
82. FOCUS ON SMR TECHNIQUES:

The fascia that acts as a sheath to hold all of your muscle fibers together
over time can tighten, bunch up, and lead to knotting up in the muscle
bellies. This dramatically reduces the quality of muscle contraction by
reducing blood flow and ease of total muscular recruitment. The best
way to remedy this is to use a foam roller, rolling pin, and/or a lacrosse
ball to manipulate these tissue buildups out so you can free yourself up
for optimized movement and muscular contraction.
83. DO ACTIVE RECOVERY WORKOUTS:

A lot of the times when we’re sore as hell the only thing we have the
urge to do is sit on our ass and do a whole lot of nothing at all. That’s
actually the last thing you want to do. What you need to do is some low
intensity active recovery workouts like 10-20 minutes of bodyweight
circuits or sled workouts that force a lot of blood flow to your extremities
yet won’t tax your nervous system. This way when you eat solid and
nutritious meals to back up your solid workout plan, your blood will
carry a bounty of nutrients to your damaged muscles and help lead to a
speedy recovery.

84. DON’T SIT IN SAUNAS OR STEAM ROOMS:
You remember when I told you that water consumption is crucial to
muscle building, fat burning, and overal athletic performance? Well
guess what sitting in a sauna or steam room does? It makes you sweat
your balls off and speed up dehydration! Saunas and steam rooms act as
a vaso-dilator that relax your muscles and increase the flow of blood.
The only problem is that they cause rapid dehydration. This only causes a
delay in recovery. NOT what you want if you want to get Jacked & Ripped
in a hurry!
85. DO SIT IN COLD TUBS:

Instead of saunas or steam rooms that cause rapid dehydration, choose
ice baths or ice cold showers that reduce muscular inflammation that
leads to prolonged muscular soreness. My advice is to start by taking an
ice cold shower for five to ten minutes then gradually wean yourself onto
ice baths that are no longer than ten minutes. I’m not going to lie, your
balls will move straight up your ass and it’ll feel like a thousand needles
getting jammed into every inch of your body, but you’d be amazed at
how fast you recover and how great you feel the next day. It’s all about
suffering through ten minutes of freezing cold hell in order to avoid
2-3 days of immobilizing muscle soreness. If you have the balls to do it,
you’ll be glad you did. It really works!
86. GET DEEP TISSUE MASSAGES:

SMR tools like foam rollers, rolling pins and lacrosse ball are great, but
nothing breaks up the deep knots like getting some massive Norwegian
woman to massage them out. Deep tissue massage can be pretty painful
unlike its therapeutic and relaxing cousin the Swedish Relaxation
Massage, but afterwards you will experience greater range of motion
and blood flow that both lead to better muscular contraction and
faster recovery times.

87. DE-LOAD EVERY 6 WEEKS:
The intense lifting that you need to be doing to get the results you
want will tax not just your skeletal muscle, but more importantly your
Central Nervous System and Endocrine System (the hormone Production/
Secretion Control Center). If you don’t reduce the volume and intensity
of your workouts every 6th week, you will thrust yourself into a state of
“overtraining” which crushes your anabolic hormone release and makes
your performance in the gym pure shit! The simplest way to do this is
to not do any core lifts that are at or above 80% of your 1 Rep Max, cut
the volume of your sets in half (1 set of circuit instead of 3-4 sets), and
eliminate any cardio at the end of your session. This gives your body a
break so you can be completely rejuvenated and recharged for the next 5
weeks of ball busting workouts you’ll tackle it with.
88. SLEEP AT LEAST 8 HRS. / NIGHT:

Good quality sleep is the third part of the quest to increase secretion
of Human Growth Hormone. When you match at least 8 hours of it with
good quality training and nutrition, you’ll elicit a massive release of HGH
so that you can recover lightning fast and build the muscle and burn the
fat necessary to help you reach the goal of attaining that Jacked &
Ripped look that drives all the ladies wild!!!

Lifestyle/Mindset
89. WRITE DOWN YOUR GOALS:
So many of us fail to reach our goals because we simply lose track of
them. The simple act of writing down your goals gives you ownership of
this debt and makes you more likely to stick to the process of attaining it
on a daily basis.
90. SET SHORT/INTERMEDIATE/LONG TERM GOALS:

People fail time after time to reach their goals because they simply
get discouraged. When you set mini goals that you can see along
the horizon and accomplish within short time periods, you can ride
those “accomplishment highs” into the momentum necessary to carry
you to your ultimate goal.
91. SET ANCHORS AROUND YOUR HOME:

This is one of the oldest yet most successful tricks in the book. Take
a sticky note with your goals, inspirational quotes, or maybe before
pictures, and strategically place them in places that you see on a routine
basis and will keep you on track to achieving your goals. You can start by
placing them on your bathroom mirror, on the refrigerator, and your daily
planner. Cling to these little tokens of inspiration and motivation so you
hold yourself accountable to the greatness that you are destined for!
92. SURROUND YOURSELF WITH LIKE MINDED PEOPLE:

My father always told me “birds of a feather flock together”. To you this
means clinging to those that either have set the same goals as you or
have already accomplished the goals you wish to achieve. The effect this
has is huge! It will keep you motivated and more importantly on the right
track.

93. CONSTANTLY EDUCATE YOURSELF:
The world of fitness, business, and personal development is ever
changing. To keep up with these changes and continue your pursuit of
achieving the “best possible you”, an insatiable hunger for knowledge
is needed to constantly learn HOW to move yourself closer to the
accomplishment of your goals. This much I can tell you, the day you
think you’ve figured it all out, you’re dead in the water and any possible
growth is rendered impossible.
94. FOCUS ON DECISION MAKING:

When you have a goal on paper on your mind, with every action you take,
simply ask yourself this one question: “Is this moving me closer to, or
further away from my goal?” If you want it bad enough and focus on the
process of winning these mini battles, the cumulative effect will yield the
outcome of an accomplished goal. Trust me!
95. MINIMIZE ALCOHOL CONSUMPTION:

I love cutting loose, but the bottom line is that it does very little to
help get you closer to your goals (unless your goal is to get drunk and/
or possibly hungover). Having one every few days honestly isn’t too
bad if you just wanna take the edge off, but when you get drunk, you
completely shut down possible release of Human Growth Hormone,
crush quality of sleep, and dehydrate the hell out of yourself. All of these
guarantee one underlying shitty outcome. You not getting Jacked &
Ripped like you want!!!
96. DEAL POSITIVELY WITH ADVERSITY:

Here’s a simple truth in life: it’s not whether or not you get dinged up or
kicked in the balls, it’s how you respond from it! If there is any guarantee
in life it’s that it is never easy. There will always be adversity seemingly
holding you back from getting what you want out of life. You can choose
one of two paths. Fold up and call it quits like a pussy, or sack up and
climb the top of the tree that holds the sweetest fruit there is. It’s as
simple as that…

97. KEEP A DAILY JOURNAL:
Assessment is the mother of all success. If you can’t monitor what’s
working and what’s not, how can you ever expect to know whether or
not you’re on the right road to success? This is how you learn systems for
success that can be easily replicated regardless of who plugs themselves
into them. It works for scientists, business franchisees, and will certainly
work for you!
98. GET COACHING:

It’s a lot easier to replicate success than to create mediocrity. If you
have a goal in mind, then the fastest way to achieve it is execute an old
business principle called “Behavioral Congruence” which essentially
states that if you want to accomplish something, find out who has
already accomplished it and copy what they did. Best way to do this is to
get coaching from those that have already tested themselves and others
in the gauntlet that you are going through at the moment. This cuts down
on all the frustration and allows you to focus more time on doing exactly
what you need to do to succeed. It’s all about learning what you need
to do in order to be where you need to be. And the best way to do that
so you guarantee yourself success is to reach out to those that are in
position to offer you the help that you need.
99. ENVISION ACCOMPLISHMENT OF GOALS BEFORE BED:

Before you go to bed, visualize what your life will be like when you
accomplish your goals. Envision how much sweeter your life will be. How
amazing you will feel. How much people will envy your existence. This
little trick will allow you to focus positively on the pursuit of your goals
and keep you on track. Sweet dreams brother!

100. ENVISION FAILURE OF GOAL IN THE MORNING:
Getting up in the morning is tough. But you’re fucking tougher!!! Look at
those goals you have written down and envision how shitty your life will
be if you DON’T accomplish them. Your peers, wife and kids going to have
the utmost respect for you if it doesn’t look like you have respect for
yourself? Hell no! Hold onto that feeling of fear and disgust and use it as
fuel. Have that chip on your shoulder and be relentless in your pursuit of
greatness. Tackle every task, every decision, every set and every rep like
it’s life or death! If you have that level of intensity in everything you do,
you’re going to beat the living shit out of life and enjoy all the spoils that
you truly deserve.
101. FACE A FEAR OF YOURS EVERY DAY:

Fear of failure is crippling. It prevents you from taking any of the risks
that are necessary to accomplish anything worthwhile in life. But there is
a liberating force that can catapult you into greatness if you just face this
beast and challenge it to a “Man Off”. Every time you face on of these
fears you become that much more confidence in everything you do.
Confidence and belief in yourself is well over half the battle. The truth
is the only limitations you have are the ones that you set for yourself.
So every day or every chance you get, embrace and face a fear so that
you can inch closer and closer to being as big a mental beast as you are
a physical one!

Chandler
Marchman
ABOUT THE
AUTHOR
A highly sought after Certified Strength and Conditioning Specialist
with a degree in Exercise Physiology from the Univ. of Florida, Chandler
(or Coach MANdler as he is often called) uses a clinical approach to
strength and conditioning that focuses on performance enhancement
via sport specific corrective exercises which improve the quality, speed,
and power of any and all athletic movement, while helping to develop a
more muscular and lean physique. With experience training scholarship
athletes at the Univ. of Florida and the Univ. of South Florida, as well as
professionals in the NFL and NHL, Chandler brings a fun and goal specific
approach to fitness that will have you looking, feeling, and moving like an
absolute BADASS!
https://www.youtube.com/goelitesc
https://twitter.com/GoEliteSC
https://www.instagram.com/coachmandler/

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2 101 ways to get swole CHANDLER MARCHMAN

My suggestion would be to start

3 101 ways to get swole CHANDLER MARCHMAN

2. FOCUS ON THE 4 CORE LIFTS:

3. DITCH THE MACHINES:

4 101 ways to get swole CHANDLER MARCHMAN

5. USE PROPER PROGRESSIONS:

5 101 ways to get swole CHANDLER MARCHMAN

1) Lifting heavy is extremely demanding on your body, both

2) Because of how focused you need to be mentally and physically

8. PROPER REST PERIODS:

9. DO PLYOS FOR CNS STIMULATION:

10. LEARN THE VALSALVA MANEUVER:

6 101 ways to get swole CHANDLER MARCHMAN

12. KNOW WHEN TO QUIT:

13. GET A GOOD SPOTTER:

14. USE ACCOMMODATED RESISTANCE:

7 101 ways to get swole CHANDLER MARCHMAN

16. VERY YOUR RESISTANCE:

17. BEWARE THE “>90% TRAP”:

8 101 ways to get swole CHANDLER MARCHMAN

19. DO MOST DEMANDING LIFTS FIRST:

20. STICK YOUR FEET IN ICE WATER:

9 101 ways to get swole CHANDLER MARCHMAN

22. GO ‘TIL FAILURE:

23. FOCUS ON MOBILITY:

10 101 ways to get swole CHANDLER MARCHMAN

25. USE DB & BB COMPLEXES:

1) DB Curl Press Complex:

a) Curl and press [5 reps]

b) Alternating Military Press [5 reps / arm]

c) Curls [5 reps] and…

a) Military Press [5 reps]

b) Front Squats [5 reps]

d) Deadlifts [5 reps]

11 101 ways to get swole CHANDLER MARCHMAN

27. DON’T NEGLECT BODYWEIGHT EXERCISES:

5) Walking Lunges

7) Burpee Pull Up Combo

12 101 ways to get swole CHANDLER MARCHMAN

29. KEEP TRAINING UNDER AN HOUR:

30. USE SPOTTER FOR NEGATIVES & MANUAL RESISTANCE:

***WARNING: forced negatives are extremely taxing and should only

31. STAY IN A CALORIC SURPLUS:

13 101 ways to get swole CHANDLER MARCHMAN

33. USE CIRCUITS:

34. USE A TIMER/STOPWATCH:

35. ATTACH CARDIO TO EVERY SET:

14 101 ways to get swole CHANDLER MARCHMAN

37. USE MULTI-JOINT FREE WEIGHT MOVEMENTS:

38. USE FINISHERS:

39. MAINTAIN A CALORIC DEFICIT:

15 101 ways to get swole CHANDLER MARCHMAN

41. CHOOSE HIGH INTENSITY CARDIO:

42. DRINK COFFEE/TEA BEFORE TRAINING:

16 101 ways to get swole CHANDLER MARCHMAN