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If this is you you'll get a good physique
How many do you have?

Look this isn’t going to be talking about genetics.
No matter how good your genetics are, it takes you to make them good. If you don’t have the right behaviour, you won’t grow. This is all about the non genetic things that matter most.
Most of these are things you can start doing, some just happen.
1. You show up every single day
This isn’t going to be some stupid “train hard, repeat” point.
Yes, lifting can be made simple. Do weight, be consistent, progressive overload. This is a little dishonest though, it makes things too simple.
Still, at the end of the day none of it matters if you’re not consistent.
A bad workout consistently outperforms an inconsistent good workout. Showing up every single day goes beyond just your workouts, it’s about the rest of the time.
Are you staying on top of your sleep and nutrition?
Are you wasting the weekend partying?
Think about what showing up actually means. What do you have to do to get the growth you’re looking for?
2. You listen to logic and science, not emotion.
Fitness advice is everywhere online.
I’m one of many sources. You continuously tune into me because you know my stuff works. I’m built on logic.
There are people out there who rely on emotion to convince you.
They want to hype you up, talk about some stuff your ancestors do.
These tricks are usually unsubstantial. Instead of following logic they target emotions. Being a man, being extreme, following where pain lies.
Focus on logic.
The same goes for your metrics.
You should be tracking as much as possible
Workouts
Progress pics
Nutrition
Sleep
Limb sizes
Similar to following advice, don’t care about the numbers themselves. Remain logical.
The second you look at this data with emotion, you’ve already lost.
3. You are intentional with your diet
Nutrition is really easy when you’re trying to build muscle.
All you have to be is intentional about what you’re eating. Get the right amount of macros and micros. Have the right nutrition timing.
Anyone out there who thinks they need to stuff their face and bulk, even when they’ve been shown otherwise, has discipline issues.
It’s not hard to be intentional with your choices.
Get enough protein
Maximise carbs
Use the PWO period to fuel the muscle
Get a portion of red, yellow/orange, green, purple/black, and brown/white fruit and veg daily
Stay as close to maintenance as possible (if you’re not fat)
Nutrition is easy, it’s just meeting a baseline.
When people say “my nutrition is bad” they think they need to do much more.
You don’t.
4. You focus on the process/progress instead of results
As important as it is to set a goal this can’t be your focus.
Your plan is structured based on your goals but the second you start to fall out of love with the process, you crash and burn. Working out should be enjoyable. Exercises should be fun, the gym should be a game.
You should want to go in and crush every PR possible.
It should feel like a privilege to be able to go smash a workout.
When you focus on the process itself you’ll get the results you want. Take joy in the small victories and stay committed.
5. You need a good body for something
Who do you think has a better physique, the pro bodybuilder, or an office worker?
Odds are the pro bodybuilder is taking the win here. This might be an extreme comparison but it demonstrates my exact point. If you have a need for the body, you’re going to be able to keep it better.
If having a nice physique is important in your career, or bodybuilding/powerlifting is a hobby you have infinite love for, you’ll keep the physique.
The second the good physique becomes the outcome of a love instead of the goal itself, you’re winning.
Part of this can be done if you set goals in a proper way. Piggyback your goal off of something more tangible that isn’t as vein as “I want to look good”. There’s nothing wrong with being vein, but it won’t be as much a driver as other goals.
6. You have body dysmorphia
I debated throwing this one in here…
Technically body dysmorphia removes the logic and focuses on the emotion. There’s something that makes it a double edged sword though.
One one side, it’s very damaging on your mental health and can cause huge spirals.
On the other side, it constantly pushes and challenges you to become the best version of yourself.
It means you don’t settle for mediocre, you go the extra mile. You don’t focus on the minimum required, you focus on the maximum.
The second you can introspect and recognise the disordered thoughts from the rational you can take advantage of this.
If you have body dysmorphia accept that the thoughts are irrational, but use the emotion as fuel.
Never view your current self as bad, only recognise the standards you have.
Understand you have limits, you’re not trying to become perfect, you’re trying to get as close as possible.
Reply to this email and let me know which of these 6 traits you have, or if there’s any other traits you think matter.
I’d love to hear your personal stories on how the traits came around and how you nurtured them, we might be able to create some protocols to help others.
Expect a long length YouTube video really breaking these out soon.
Stay hard.
Your Hypertrophy Hero,
Fletcher
P.S. The supplement I take that makes me unnatty has ran out and I’m waiting for my prescription to be refilled, if I write less emails than usual, that’s why 🙄 Every time it’s ran out so far I’ve gone dark for like a week or two…
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