Body Building Tips

by Derek Vitalio - Seduction Science

Having an attractive body is a valuable source of social value for attracting women – it’s always working for you no matter what else you’re doing.

Whether you’re skinny or fat, your aim should be to some gain muscle weight and get a chiseled body.

Either case, it’s critical to do weight training and do aerobic exercise. Here are some exercise tips to follow.

Form and Speed is everything!

What almost everyone does wrong, not just beginners, is that they lift weights with bad form and go too fast – they end up using momentum to swing the weights rather than lift them.

The point of an exercise is to ISOLATE a particular muscle. In your daily activities, most times you use a combination of muscles to do something. For example, when you bend over to pick a penny off the ground, you’re using your upper back, lower back, hamstrings, and shoulder muscles to reach the penny. Bending over to pick up hundreds of pennies therefore would not develop your upper back muscles – because your upper back muscles aren’t being isolated. Your upper back is doing some of the work in picking up the penny, but not much.

Likewise, when I see people doing cable lat pull downs to work out their upper back at the gym they’re not isolating their upper back muscles properly. First, they put too much weight on the machine. Second, they swing the bar down to their chin, rocking their body back – in other words, they’re using secondary muscles, speed, and momentum to move the weight instead of their upper back muscles.

To get a much better workout that actually targets the muscle, you need to SLOW DOWN. SLOW DOWN A LOT. Lifting weights properly almost looks like you’re moving in slow motion. Moving the weight slowly gives you control over the motion and prevents you from using momentum to move the weight.

Here’s how to do a cable lat pull down correctly: sit on the seat and lean back slightly. Your back shouldn’t move or swing forward or backward at all during the exercise. Pull the bar down SLOWLY in a smooth motion until it’s below your chin. When the bar is below your chin, hold it for a beat and contract your shoulder blades together so that you feel the burn. Now, release the weight more swiftly than you pulled it down.

The same formula goes for any exercise: 1) SLOWLY push or pull the weight 2) hold it for a beat and consciously contract the muscles 3) more swiftly but smoothly and in a controlled fashion let the weight go.

Let’s take the bench press. 1) SLOWLY lower the bar to your chest. SLOW IT DOWN so that you feel the burn (note: do not touch or rest the bar on your chest). 2) Once the bar is hovering an inch or two above your chest, hold it there for a beat and consciously contract your chest muscles. You should feel a burn right then. 3) More swiftly than you let it down, push the bar back up.

If you follow the correct form and speed, lifting ten repetitions of 100 pounds of weight will give you more burn than lifting ten repetitions of 150 pounds of weight “lifted” with speed and momentum.

That’s why anytime someone asks me, “How much can you bench?” I take it they don’t really know what they’re doing. Form and control is everything, not how much.

As an analogy, I could go out right now and get ten girls’ phone numbers. Many girls will hand out a phone number if you ask. But that doesn’t tell one anything about how good my seduction skills are – only that I can approach women and ask for phone numbers. Nothing more.

How much you can bench has nothing to do with whether you’re building muscle.

Don’t think in terms of how much weight you’re lifting. Think in terms of form and speed and whether you’re getting a burn. With correct form and speed, a little bit of weight will give you a lot of burn.

Shock the Muscles!

It’s also important to continually shock the muscles. This means lifting to failure. If your speed and form are correct, it shouldn’t take that much weight to hit failure after ten repetitions.

Just because doing a particular exercise that you do a lot is starting to feel easier, don’t take that as a sign of progress. If an exercise ever gets too easy, you’re not reaching failure. Your muscles have adjusted to the exercise – so do something different.

For example, I had a friend who liked to work out on the bar equipment at the beach. He did pull-ups which he diligently did every few days. It got the point where he could easily do twenty pull-ups on the pull-up bar.

However, the fact was that his body wasn’t growing any further. His body might have felt at ease doing the pull ups, but that’s because his body had completely adjusted to them. He couldn’t adjust the amount of weight and he didn’t try any new exercises. His body muscles were not being shocked into doing anything new.

If you want continued muscle growth, and not just maintenance, you have to keep the muscles shocked to the point of failure. Don’t confuse comfort with an exercise for muscle growth.

Tips for Aerobic Exercise

It’s important to include aerobic, cardio-vascular exercise with your weight training to burn off that baby fat and get ripped.

Often, it’s the case that a medium built guy who is ripped is going to look better with his shirt off than a largely built guy, but whose muscles are covered over by a layer fat.

So your goal shouldn’t only be to gain muscle mass, but also to get your body fat down enough so that those abs show.

After your weight training session, do 15 minutes of aerobic exercise whether on a bike, a stair master, a cross country machine, or treadmill.

Keep in mind it’s important to do the aerobic exercise AFTER you weight train.

And at least twice a week do 45 minutes of aerobic exercise.

Now doing 45 minutes on a machine is REALLY BORING, so break it into 15 minute chunks on three different machines. What’s important is keeping your heart rate up – NOT being on one single machine. If you switch machines every 15 minutes, it won’t be nearly as boring and your muscles won’t become as fatigued as quickly, allowing you to last longer and get an even better aerobic workout.

If you’re overweight or out of shape, start out slowly. The first day, start out with 3 minutes of aerobic exercise. The next day, 4 minutes. The next day 5 minutes. Stick with 5 minutes for a few days and when you feel ready, increase it to 6 minutes. Let your body adjust until you’re comfortable doing 15 minutes of aerobic exercise each day after your workout.

General tips

Rest your muscles. It’s during the rest that your muscles rebuild and grow stronger – not while you’re working out. In other words, don’t work out a muscle that is still sore from the last time you lifted – it’s still rebuilding and growing and needs more time.

Also, your workout shouldn’t take more than an hour. More is not better. You want quality, not quantity. If your form and speed are good, 30 minutes of working out a particular muscle group is sufficient to work them to failure.

If you don’t have the time to workout, make the time. Your body is the vehicle that allows you to do everything else – make money, have fun with your friends, and have beautiful women in your life. Take care of it.

If my life was magically dependent on my car running, I’d be out there every day checking the oil, checking the tires and keeping the windows clean. I’d be out there every day to throw a car cover over it to keep off the damaging effects of the sun and rain.

Take care of your body. Yes, exercising right will take up an hour of your time, but during the rest of your hours you’ll be able to live much more INTENSELY. You’ll be able to do more with your time – you’ll be more awake, more relaxed, and more in control. So though you might “lose” and hour, the other 15 hours are QUALITY hours.

Not to mention you can multi-task at the gym – not only can you get in shape, but gyms are a great place to meet hot women.

Now having a good body is certainly not necessary for having success with women. After all, there are MANY sources of social value besides just your looks. But you DO want to use as many sources of social value at your disposal to attract women as possible – if you’re serious about getting women, you don’t want to neglect any of them – and that includes your looks.

Check out my course The Seduction Science System 2nd Edition to learn how to combine exercise and nutrition into an overall strategy for having beautiful women in your life. This is YOUR moment to make it happen and don’t let anyone tell you otherwise!

(*And for those of you who think I'm being gloomy about life being too predictable, that's not my point. Ultimately, it is YOU who must make life interesting. YOU inject the action each day that will either make your life a great adventure ... or nothing at all. Don't wait for life to BE interesting. MAKE IT interesting.)