Gonz & Oak

What is STOPPING guys like you from getting into shape?

Based off coaching literally hundreds of guys, we know the answer- and it probably isn't what you think.

It isn't the foods they are or aren't eating.

It isn't there testosterone levels.

It isn't even their motivation.

The reason guys can't get into shape is that they make it hard on themselves. They follow programs that suck, and that they can't do for the long term.

We have seen it over and over and over again...

Guys get in the trap of trying to get into shape - but they end up quitting and gaining all that weight back because their system failed them. It was too hard, and unenjoyable.

Imagine following a system that WAS enjoyable, and that felt EFFORTLESS.

This is when you see long term results that LAST FOREVER.

We must change this culture. The one that tells us dieting has to be hard, and that we must SUFFER to see results. It is not true, and causes too many people to fail.

Instead we must do the little things, do them right, and then our dream body will become a reality.

I hope you guys are killing your goals wherever you are in the world. Stay safe and healthy!

What you hear guys saying works for building muscle, but doesn’t actually:

1) “This exercise makes me so sore! You gotta do it!”
-Muscle soreness comes from muscular damage. Muscular damage does not convert to muscular hypertrophy (if it does, it is VERY small). So chasing soreness is NOT a good focus if your goal is to build muscle optimally. That being said, soreness IS a common biproduct of working hard in the gym at a high intensity, so chances are you will and probably should feel sore, especially at the beginning of a new training block with new variations, or during a period of increased intensity.
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2) “This exercise works so well, I get the best pump ever!”
-Muscular “pumps” are caused by build up of metabolites from muscular exhaustion which causes acute increased blood flow. Think lactic acid and the muscle burning. This has no correlation with muscle soreness, but it causes a short term enlargement of the muscle which FEELS AWESOME- but doesn’t translate well to muscular hypertrophy unfortunately. So although it is probable you will get a pump while focusing on what actually works, it should never be the main goal- and can actually lead to junk volume, doing too much volume, etc.
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So WHAT ACTUALLY WORKS? Well, this is the big secret. I say “secret” because seemingly only 1% of guys in the gym execute this correctly. Mechanical Tension is what builds muscle, and it is the foundation of HyperMass, our incredible muscle building system. The perfect mixture of volume and intensity progressively loaded overtime is what builds muscle. By focusing on the right things, we can speed up our progress and see the best results of our lives!!!!!!!

Hey Everyone!

Our newest YouTube video covered the topic of why MOST workout programs are FAILING you.

Imagine that. You get a workout program (as everyone should) but it lacks what it needs to even be effective. You end up wasting your time, hard work, and even money.

We hope this video helps you all understand a few IMPORTANT variables that make a program work... and work WELL!

Check out the video here: https://youtu.be/x_dj1r-uxLw

BONUS!!- at the end of the video we give you details on how you can download one of our awesome programs FOR FREE. Seriously. No catch. We have an awesome program focused on growing your arms, and it is our gift to you. Check out the video to claim your free program.

3 Reasons Your Lifting Program ISN'T WORKING These are the 3 BIGGEST reasons that you aren't seeing as good of results as you COULD from your current lifting program. Check out this video and tell us wh...

🎃HAPPY HALLOWEEN!🎃

On Wednesday’s, we wear pink 💁🏻‍♂️😤😂

NOT ALL VOLUME IS EQUAL👇🏼
I am on my bench press program currently and it’s going great! But I also want to continue growing my back and arms. So how do I do it?

Too high of volume will lead to a decrease of gainz, and too little will lead to not building enough!

Balancing volume is essential to getting optimal benefits from training. This is a simple concept, but I try to focus more so on isolation/assistance exercises (exercises working only 1 joint) post main compound movements as a tool to get “recoverable volume” in. This is opposed to working too many compound exercises that will be harder to recover from. Exercises like simple bicep curls, tricep extensions, chest flys, etc are simple but effective. Your body will recover better from those then it will from hammering multipoint movements all gym sesh long!

Work on this and you will find your strength being maintained (or even gained) all why you are able to still increase muscle size💪🏼

COMMENT YOUR FAV ISOLATION EXERCISES BELOW!👇🏼👇🏼👇🏼👇🏼



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MONDAYYYY!!💪🏼

You know what that means! That’s right, heavy bench day!!!! I can’t stress enough the importance of having a program. Without a program, we do what we call “mindless lifting”. If you were to track your workouts while “mindless lifting” you would be surprised at the flaws being made in your training. With a solid program you can have the confidence of knowing you will make steady, plateau free gainz (of course if you’re putting in the work😏)

For example, today I know I’m hitting 295X1, and 270 for a 5X3. I have numbers to hit that are designed for my success. Trust the process!! I try to be active on my story today so watch for the updates😇 (btw so far this bench program is fire)

Have a great day today!!!!

MY JOURNEY FROM 18 Y/O GYM BRO TO 24 Y/O COACH😎😎

LEFT: 18 years old, 167ish pounds, somewhere around 14%bf, max bench press around 265lb or so, biceps at about 13.5”, gym bro shananigans
RIGHT: 23 years old, 177lb ish, 11%bf, max bench 317.5lb, biceps at 16” (ish), a year away from my Exercise Physiology Degree

Talk about slow and steady gainz with slow and steady brain gainz!!! 🧠It’s been a fun ride. I was actually training decently smart back then (without any formal education in exercise) but I have definitely optimized my training wayyyyyy more 😂😂

I do it because I love it. That simple. I want to be the best coach ever🙌🏼

The guys at call me “Power Daddy” now and it cracks me up😂😂

I get asked regularly for help from people trying to change their bodies. I can’t help it but refer them to my Hypertrophy Program. I believe so strongly in it because it is different than the rest, and here is how👇🏼

NOTHING is worse in my eyes than guys in the industry creating generic and basic and selling them. They’re essentially throwing together random exercises and that is it. ANYONE CAN DO THAT! I wanted our program to be different. I took the most recent scientific research to create a vault of the most effect exercises- and that’s what I chose from. I perfected a progressive method using recent scientific evidence to optimize volume and recovery. It just doesn’t get better, and I stand behind that. Whether you’re a or just trying to get more this program is proven and tested

So there is my shameless plug 😂😂 hard work, consistency, patience, and a reallllly good program is all you need to 💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼