How to spend 80% less time in the gym and get BETTER results for building muscle than you're getting now (SERIOUSLY)

Backed up by science.

Thread 👇

First mistake:

Doing too many exercises.

All you need is:

- A squat or similar movement
- A hip hinge
- Vertical push
- Vertical pull
- Horizontal push
- Horizontal pull

Add in some calf work and ab work.

You don't need multiple exercises for each muscle group.

Some people do 3 or 4 different exercises for each of the above, e.g. a flat bench press, a decline bench press, a pushup, an incline dumbbell press... this is a waste of time.

All of those are using the same muscles and fall into the "horizontal pull" category.

All you need to do is pick ONE for each category and lift to failure with good form.

Reaching failure (or close) creates the stimulus for adaptation.

Adding more work does not increase this stimulus, it just adds more muscle damage that you've got to recover from.

The other mistake is that people do too many sets.

You've all seen the bros in the gym on chest day...

HAMMERING the chest with 5 sets of flat bench press, 5 sets of incline, 3 sets of decline, 5 sets of flyes...

This is just cutting into recovery and making results worse.

The Ladders of Wealth Creation—a step-by-step roadmap to building wealth:

Making money is a skill—like playing the drums or piano—that you can get better at over time.

I wouldn’t expect to be able to sit down at a piano for the first time and play a concerto. The same is true for making money.

This is why most first companies fail.

The Ladders of Wealth Creation breaks an insanely complicated topic of building wealth into the component parts and skills to give you a roadmap of what to do first.

Look at this graphic, then we’ll break down each step.

Ladder 1: Time for Money

The first ladder is trading time for money. This is how most people you know earn a living.

It may start with an hourly job working for Starbucks, but then transition into a salaried position working at a company.

The skills for success are simple, but critical:

1. Show up consistently
2. Being reliable
3. Eager to learn

Every job requires those three things.

To climb the ladder to a salaried position you need to specialize in certain skills (design, copywriting, legal, nursing, etc).

100 books that will boost your life + mindset

1-12:

13-24:

25-36:

37-48:

49-60:

“There is one thing stronger than all the armies of the world, and that is an idea whose time has come.”

🧵 Framework for generating high-impact ideas:

Cultivating ideas is a process.

You have to build a system to cultivate impactful ideas consistently.

I will share a 4-part framework that you can use to cultivate ideas.

1. Idea generation
2. Idea selection
3. Idea validation
4. Idea implementation

In this thread, I'll dive into "Idea Generation" & describe a simple framework that you can implement right away!

The following threads will cover the remaining 3 parts to cultivate ideas.

Lateral thinking is key - first, diverge & then converge.

Overview:

1/ PROBLEM - a question proposed for a solution, a matter stated for examination or proof.

Reframe problems into well-defined & clear "How might we.." statements.
This prioritises intention over tech/process.

But 1st, it is very important to be at the right problem level.

Example problem:
Our customers don't order pizza.

GO NARROW:
Ask "what's stopping you?" to get to the real problem.

What's stopping customers from ordering pizza?
- stale toppings?
- bad sauce?

Problem statement:
How might we ensure that the pizza toppings are fresh?

15 books you should read every year:

Think Again by Adam Grant

Lessons:
• We are most confident when we lack competence (Dunning-Kruger effect)
• Admitting that you don’t know something is a superpower

Never Split the Difference by Chris Voss

Lessons:
• Build trust through mirroring and tone of voice
• Take things slowly

1984 by George Orwell

Lessons:
• We are shaped by our circumstances
• Our past is controlled by our present

Deep Work by Cal Newport

Lessons:
• Our attention span is 8-seconds
• Stop working at the same time each day and shut everything off

8 Books That Will Teach You How To Become Mentally Strong :

1. Can't Hurt Me

2. Unbeatable Mind

3. The Courage To Be Disliked

4. Extreme Ownership

5. Secrets Of a Strong Mind

Mckinsey makes millions on a single presentation.....yeah👀

Here is the central business storytelling framework I learned in my 4 yrs there🧵👇

First, why should you care?

If you closely observe, most people do academia-style communication.

They stream details(situation, complications, etc) first and then slowly build up the conclusion.

And it works ...

but not when you have to be persuasive and sell your ideas.

A consultant at Mckinsey, Barbara Minto, realized this anomaly in the 60s and capitalized on it.

She built a framework that would change the course of the firm.

Eg- Mckinsey currently boasts a roster of 90 of the top 100 companies in the world.

Quick aside to acknowledge that Barbara Minto is a badass

- one of the first Harvard female MBAs

- and the first female Mckinsey consultant

What she proposed was so influential - other consulting firms also adopted her principles.

The framework is also a secret weapon....

It makes consultants appear sharp = accelerates their growth.

eg- many top CEOs are ex-Mckinsey.

Sundar Pichai - Google
Sheryl Sandberg - Facebook
James Gorman - Morgan Stanley

CEOs at Vodafone, Boeing, Footlocker, LEGO, Grammarly, Best Buy.

Full list at the end:

11 books that will change your life:

1. Think and Grow Rich by Napoleon Hill

Lessons:

- Your thoughts are more powerful than you think
- Your why is powerful

2. Can’t Hurt Me by David Goggins

Lessons:

- You are capable of much more than you think
- Pain is inevitable, suffering is optional

3. The 4 Hour Work Week by Tim Ferris

Lessons:

- It’s possible to work less but earn more
- The goal isn’t necessarily more money

4. Awaken The Giant Within by Tony Robbins

Lessons:

- How you talk to yourself is everything
- Change happens in an instant

39 habits you can start today (that will teach you more than a 231 page self help book):

Brain dumping

A pen and a paper will change your life.

Each day, take 5 minutes to write down everything on your mind.

This helps you process what's on your mind so you can think clearer.

Focusing on one thing at a time

Multitasking reduces your productivity.

Your brain can't productively focus on more than one thing at a time.

Trying to multitask is why you have those "busy" days where you're exhausted but got nothing done.

Meditating

Regular meditation can:

• strengthen your focus
• increase self-awareness
• improve impulse control
• make you more creative
• reduce your stress response reactivity

Shutting off your screens 60 minutes before bed

The blue light from screens disrupts melatonin production.

(Melatonin is the hormone that makes you feel sleepy.)

Staring at a screen up until you go to bed will make it hard to fall asleep.

Try reading by lamplight before bed.

Michael Burry's investment strategy

Charlie Munger said that reading was the main reason for his success in life.

As a generalist, he reads about all kinds of topics.

I’m sure a List of Charlie Munger’s Book Recommendations is among the top 1% of lists you can get.

So here it is👇🏼

Influence - The Psychology of Persuasion by Robert Cialdini

Charlie Munger probably read enough on human psychology to become a professor himself.

His legendary talk at Harvard showcased this.

Robert Cialdini’s “Influence” was one of the books he learned from.

The Outsiders by William N. Thorndike Jr.

The Outsiders is about extraordinary CEOs who outperformed their peers by being radically different.

It’s an industry classic and recommended by Munger and many greats of the industry.

Man’s Search for Meaning by Viktor E. Frankl

Viktor Frankl was an Austrian psychologist and Auschwitz (concentration camp) survivor.

Man’s Search for Meaning is Frankl’s autobiography and deals with his theory of “Logotherapy.”

A theory about finding meaning and purpose.

The Autobiography of Benjamin Franklin

Benjamin Franklin was an inventor, scientist, writer and political philosopher.

Oh, he’s also kind of known for being one of the United States' founding fathers.

Franklin is one of the eminent dead teachers of Charlie Munger.

Free design websites that should be illegal to know (mega thread):

1. Figcomponents .com

Over 1000+ free Figma components!

Discover, copy and paste UI components in Figma with the most efficient way to build designs

2. Figmaelements .com

Awesome free and customizable illustrations for your next UI project.

3. uxarchive .com

The latest mobile UI design inspiration, websites, apps, and user flows.

4. Fontshare .com

A huge collection of beautiful fonts. All are free to use for both commercial and personal projects.

If you want to change your life, read these 48 books

1)

13)Defining Decade
14)Power of Now
15)How Will You Measure Your Life
16)Joys of Compounding
17)13 Things Mentally Strong People Don’t Do
18)Things No One Else Can Teach Us
19)I Will Teach You To Be Rich
20)Compound Effect
21)Can’t Hurt Me
22)Discipline Is The Destiny
23)…
24)…

25)The Almanack of Naval Ravikant
26)Psychology of Money
27)The Practising Mind
28)What I Wish I Knew When I Was 29)Finish What You Start
30)Eat That Frog
31)Atomic Habits
32)101 Essays That Will Change The Way You Think
33)Make Today Count
34)12 Rules For Life
35)…
36)…

37)The Art of Seduction
38)When All Is Not Well
39)Surrounded By Idiots
40)Games People Play
41)Discourses and Selected Writings
42)Creativity Inc.
43)Elon Musk
44)Predictably Irrational
45)Digital Minimalism
46)Getting Things Done
47)5 Am Club
48)Tuesdays With Morrie

Top Data Science courses from Google 🚀

A thread 🧵👇🏻

1/ Big Data & Machine Learning

2/ Perform Foundational Data, ML, and AI Tasks in Google

3/ Create ML Models with BigQuery

4/ Insights from Data with

I went from "shyest man alive" to speaking on stage.

If you're a man struggling with confidence, read this:

I was arguably the shyest man alive.

I feared rejection
I rarely spoke up
I barely made new friends or approached women

People told me to my face "why do you never talk?"

Today I've realized the root of why I was so shy (you may have a huge epiphany moment reading this)...

As humans, we have a strong instinct to be liked by the people around us.

You see, 2000 years ago roaming the earth in tribes, you NEEDED to be liked or else you'd get kicked from your tribe, and face the mountain lions, disease, & conditions by yourself (basically meant death).

My route to achieve this human instinct - to be liked, was speak as little as possible.

Other people take a different route - speak as much as possible.

But at the end of the day, we are all aiming to be liked.

Now, I knew the root cause... how did I overcome this lack of confidence?

1st - you must accept shyness does not serve you.

Once you fully accept this and are open to change, there are 7 keys I identified that helped me become confident.

Here are the 7 keys to confidence:

10 Websites for Entrepreneurs that will Save Hours of Work:

(All Free) 👇

Copy ai:

Using Copy ai you can write, blog SEO, email, and Instagram captions.

Also, you can generate 1000s of ideas for blog posts.

Unscreen:

Using Unscreen you can remove the background of any video.

Hunter:

Using Hunter you can find the email address of anyone in any company

PhotoRoom

Using PhotoRoom you can remove the background automatically and create professional images.

The MOST overlooked skill in data science...

And it could get you a $20,000 promotion.

Here's how. 🧵

#datascience #stats #rstats

Text analysis is a treasure trove of predictive information.

Yet 90% of companies don’t know how to use it.

They are overlooking one of the most powerful and predictive sources of information…

In fact, text analysis is part of the strategy that I used to help double my business in 2022...

While companies like Facebook (Meta) lost 70% of their value.

My company went from $0.9M/year to $2,000,000 per year.

Using text analysis was a key piece.

So imagine how valuable you could become to your company if you doubled the part of the business you touch...

In less than 12 months.

They'd be more than happy to give you a $20,000 raise...

You just made them $1M. (or more)

But you need to learn Text Analysis so you can improve model performance...

Which leads to:

1. a better understanding of customers

2. a better understanding of products

3. better lead scoring

4. better marketing

5. $1,000,000+ ROI

If you want to master Python for FREE, open this.

A Thread 🧵👇

1. CS50P: Harvard

2. freeCodeCamp: 4 hours FREE Python code

3. Build