The Evolution of Fitness

For the Men (Under construction)

That’s right, this section is for MEN. Not the gelled hair, cell phone toting, sitting around “putting out the vibe” posers that I can’t F-ing stand. There used to be a time when guys went to the gym to get jacked and sweat. To battle some iron like there’s no tomorrow and prepare themselves physically and mentally for life’s challenges . I know my Fit Note nation troopers who follow are the latter and this page is here to help you develop your machine and be your own Arnold. Don’t get me wrong, I’m not saying every guy should strive to be the incredible hulk. But if you’re going to hit the gym hit it mean and hard and together we’ll bring back the days of old when speakers spit Metallica and movies like Braveheart were made. Now down to business:

If you DO want to get yoked up and add some serious muscle your best bet is to isolate one body part per day and hit it with volume (3-5 sets of 10-15 reps). Pick 3-5 exercises for the muscle group you’re working and blast it as hard as you can with 1-2 minutes rest between sets. No need to lift for more than 45 minutes when isolating.

If you’re going for the lean, shredded Brad Pitt in Fight Club look and aren’t concerned with size or if you want to lose body fat you want to workout circuit style. Pick one exercise per body part and perform one after the other, look to alternate between upper and lower body moves.

CHEST (Videos coming soon)


Plyometric Pushup:

Incline Pushup:

One Arm Pushup:

Dive Bomber:

Incline Fly/Champagne Superset:

Swiss Ball Pushup:


Incline Fly:

BOSU Traveling Pushup:

Incline Dumbbell Press:

Cable Fly:

Plate Push Up:


Bench Press:

Push Up:

Dumbbell Fly:


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