How executives build muscle with 3 workouts a week

Hola amigo,

If I asked you what stopped you from reaching your goals in 2024, 90% of you might say time, a few might mention accountability, and some might point to a lack of motivation or guidance.

The reality for us busy executives? Time is our scarcest resource.

The good news I wish I had learned sooner?

Science shows that you don’t need endless hours in the gym to build muscle, shed stubborn (and dangerous) visceral fat, and potentially gain a few bonus decades on this earth.

With just three intelligently designed workouts a week, you can achieve results that surpass traditional methods.

I spent 23 years trying to figure this out, only to realize it all boils down to four simple words: Train Smarter, Not Harder—something over 1,500 busy executives (my clients over the past years) already understand.

Here are 3 powerful ways science-based training outshines traditional methods.

Way 1: Common Practices vs. Science-Based Training:

Volume Overload vs. Focused Training

• What Most Executives Do: Spend hours at the gym doing tons of random sets without a clear purpose, hoping it all adds up to results.

• What Science Shows: You only need about 8–20 sets per muscle group each week to grow effectively. Instead of wasting time, focus on a plan that splits these sets across three workouts.

A Simple 3-Day Plan:

• Workout A: Upper body push (chest, shoulders, triceps). Think bench presses and shoulder presses.

• Workout B: Lower body (quads, hamstrings, glutes). Squats and deadlifts are your go-to here.

• Workout C: Upper body pull (back, biceps). Pull-ups and rows fit perfectly.
  
  

  

Why It Works: This ensures every muscle gets the right amount of work WITHOUT overloading your body (and your schedule).

Exciting Announcement

Next Friday, I’m introducing something entirely new: an exclusive opportunity for 5 executives to start 2025 at the top of their health with my high-performance program, Live Leaner.

This program is designed to help you work smarter, not harder, and achieve lasting results. It’s a limited chance I’ve never offered before, and I can’t wait to share it with you. Register your interest here.

Way 2: Perfect Form Obsession vs. Practical Consistency

• What Most Executives Do: Obsess over perfect form and stress out about minor mistakes during each lift.

• What Science Shows: Small deviations in form won’t ruin your progress, especially during those heavy, last-rep efforts. It’s more important to keep showing up consistently and improving week by week.

Key Tip:
Stick to basic safety rules like keeping your back straight during lifts (neutral spine) and controlling the weights. Don’t worry if your form isn’t picture-perfect on every rep—just stay consistent.

Way 3: Excessive Frequency vs. Smart Programming

• What Most Executives Do: Believe that more gym sessions mean better results, sometimes training six or seven days a week.

• What Science Shows: Overtraining can lead to burnout and stalled progress. The best results come from hitting each muscle group 2–3 times per week and giving your body time to recover.

Why It Works: Recovery is when your muscles actually grow. Less frequent but smarter workouts are more sustainable and effective.

Actionable Framework for 3-Day Workouts:

1. Compound Exercises: Focus on 4–6 compound movements per session (e.g., squats, deadlifts, bench presses). Add 2–3 smaller isolation exercises for weaker or smaller muscles. Aim for 2–4 sessions per week.
   

2. Controlled Intensity: Perform 2–3 sets per exercise at 80% of your maximum effort, stopping 1–2 reps shy of failure. This ensures muscle growth and strength without risking injury or overtraining.
   

3. Progressive Overload: Track your workouts—weights, reps, and sets—and increase the weight or volume by 5% each week to maintain steady progress. Over time, this gradual increase optimizes gains while keeping the risk of injury low.

Exciting Announcement

Next Friday, I’m introducing something entirely new: an exclusive opportunity for 5 executives to start 2025 at the top of their health with my high-performance program, Live Leaner.

Register your interest here [Available only for 5 executives until April 2025]

Below, you’ll find a video introducing the podcast I’m launching alongside the program. Stay tuned for all the exciting details!

PS. Stay tuned! Next week, I’ll reveal the details of The Live Leaner Program and why it’s something that has never been offered before.