 can you make some some changes so that 30 days later you take your shirt off or put on a bikini like you can tell you can tell that I did something yes you can I don't want people to think that it's not possible I think it's very much so possible and again the the healthier you are the healthier your metabolism is okay the higher amount of calories you can consume and not put body fat on the more muscle mass you have on your body the I think the more dramatic this can be to extreme with that either right because then we're in a predicament where we're not fueling our our muscle we're not preserving muscle at that point too what you want to be able to preserve if that's the allure of it is to be able to you know highlight your muscles more and reduce body fat not necessarily overall weight in today's episode we're going to talk about how you can visibly change your body in 30 days that's right 30 day transformation all right preface the hustle I know now that we've hooked them big aster big aster cure first off there's a reason why we don't do episodes like this because this really doesn't really apply to the vast majority of people out there it's a it's really a terrible strategy or thought process for most people who are looking to lose you know 20 pounds or improve their health or fitness this whole like I'm gonna do everything I can for 30 days sets you up for failure afterwards almost 100% of the time yeah so I'm gonna be really really clear about that there are some potential applications that being said if you consistently work out you your metabolism is in a very healthy place now what do you mean by healthy well a good amount of calories for your body weight so if you are and if you're a hundred and thirty to a hundred fifty pound female and you're eating 1700 plus calories you're in a pretty good place right if you're 1500 calories and you know maintaining your weight there you probably need to focus on reverse dieting so you want to have a least you want to have some room to go down that yeah that's the point is one of the things I obviously one of the tips in here is going to be restrict calories and we're probably gonna recommend somewhere between the 500 a thousand mark and so if you're gonna recommend that they need to be somewhere in a healthy place that you're not now you know starving the body of nutrients because you're so low calorie so that's important and also having like a fundamental sort of baseline of training experience right like so that's definitely because if you are gonna like really condense this goal down to a limited amount of time of 30 days you know this is where like somebody in that situation where I do have I'm pretty experienced in the gym maybe I've taken a little bit of time off but I can do these compound less I can do a lot of things that'll contribute towards that at a more intensified kind of pace and we just did an episode you know for the so the people that feel like oh well the what's this this is a worthless episode for me well if you feel like that after us prefacing it with that go over and watch the the start the New Year's one that we did was the title that one Doug whatever the title of the the New Year's episode we did I think is an excellent place to start for a majority of people just getting started on their journey or one of our reverse dieting ones but for somebody who's you know healthy and been training consistently and they're like all right I'm gonna I want to turn it up the next 30 days we've listed some of the I think key rocks to focus on in order to be successful at this is again this is considering you're not so the problem is that the person who tends to get attracted to this oh my god I can visit wrong person it's the beginner oh I want to get in shape this is how I want to start this is that's the wrong person this also is gonna be kind of a waste of time if you have a lot of body fat to lose you're not gonna be able to do much in a month to visibly change your body with you know but by doing anything if you have like 30 pounds to lose but if you're like relatively lean you can make some changes in a month to where you can actually tell when you look in the mirror so that episode that Adam was referring to was nine 1967 so 1967 that'll give you better long-term advice but that being said if you're relatively lean you've got some experience you know how to work out your metabolism you're eating a good amount of calories you kind of know what your maintenance is at by the way that's also important then can you make some some changes so that 30 days later you take your shirt off or put on a bikini like you can tell you could tell that I did something yes you can now I do want to be clear the most body fat pure body fat because you can lose more on the scale doesn't mean lost body fat the most body fat you'll probably lose in this month if you do this right that you should aim for is like four pounds maybe six pounds at the most I know some people say two pounds a week eight pounds is pushing it but I'd say 46 pounds how do you guys feel about that I would challenge that and the way I would challenge that is the the healthier you are and the better metabolism and more muscle mass you have the more dramatic that number would be so I mean I was I was cutting the 10 15 pounds of fat in a month's time when I was competing but I also had a roaring metabolism at a ton of muscle on my body I had a very high caloric intake yeah but you wouldn't you would be an outlier though right that wouldn't be the average no I'm not that's what I just said I'm not but I didn't want I don't want people to think that it's not possible I think it's very much so possible and again the healthier you are the healthier your metabolism is okay the higher amount of calories you can consume and not put body fat on the more muscle mass you have in your body the I think the more dramatic this can be I think your target is a good safe place that's smart and healthy for the average person who just is a you know say weekend warrior I guess or like you know they work out relatively consistent but not like but if you're if you're pretty hardcore on this I mean you can you can you can move the needle now that's you just said something so what's gonna be vitally important because we're dealing with such a short window of time is gonna be consistency this means if you have to do everything yeah I refer all the time yeah otherwise you can forget the 30 screw has to be yeah and then you give yourself a 1690 day target 120 day target but if you look at 30 days like one weekend out with your friends doing whatever so this is where I do I do like the 30-day type of quote-unquote challenge or the like setting doing an episode like this is it is fun to go like hey for 30 days I'm really gonna I'm gonna sacrifice a lot I'm gonna sacrifice the other things in health relationship going out with my friends and taking the weekend off this or sleeping in on these days like this is like kind of cool to measure and see okay if I really say I'm all about making a change physically what can I actually accomplish if I if everything else falls after that goal for 30 days this is what it would look like in my opinion all right today's giveaway is maps anabolic this is the first maps program the most popular maps program great for building muscle boosting the metabolism burning body fat here's how you can enter to win leave a comment below this video in the first 24 hours that we dropped this episode subscribe to this channel and turn on notifications do all those things and if we like your comment will notify you in the comment section that you won free access to maps and a ball we also put together these three workout program bundles all of them give you up to nine months of planned workouts every single one of them they're also all $300 or more off so huge discounts if you're interested in taking advantage of the January special just click on the link at the top of the description below all right here comes a show all right so step one obviously you're gonna have to cut calories and they're gonna have to come down below your maintenance so maintenance is how many calories you need to consume for your body to stay the same so if you know what that number is then you want to cut between 500 to 1000 calories below that now who goes to a thousand who goes to 500 the higher your calories are the more you can go down if you're at 1700 calories i would not recommend you count a thousand calories now you left with 700 calories that's not a good place but if you're at 3000 calories or 3500 calories you're a big dude and you got a lot of muscle in a fast metabolism can you cut a thousand calories below maintenance just for a 30 day period you can so it's 500 to a thousand and what this does is when you go below maintenance now your body's forced to tap into its energy reserves during this 30 day period this is what causes the body fat if you don't do this part none of the other stuff we say is gonna make a big difference you have to have that calorie cut in order to see the fat loss you don't want to go too extreme with that either right because then we're in a predicament where we're not fueling our our muscle we're not preserving muscle at that point too which you want to be able to preserve if that's the allure of it is to be able to you know highlight your muscles more and reduce body fat not necessarily overall weight i actually would the way i would structure this would be if it's a 30 day goal i would actually figure out what's the lowest i would want to allow myself on the 30th day and i would kind of reverse engineer that meaning that you're not going to go like that right off the gates right and i'm not going to go i'm not going to pick the number and stay at that for 30 days every week i'm going to adjust this yeah so every week i'm going to go a little bit lower a little bit lower so let's say i'm at like you know where i was when i was competing 5000 calories and i'm in 30 days how and i i don't want to go lower than let's say 2500 i'm going okay so how would i want that look i'm gonna go a thousand calories and then 500 and then 500 like that's and every week i'm going to do that and i'm actually and i hope you don't mind but i want to pair this with uh what i like to do at the same time which is the your eighth tip which is the steps and so i'm actually dropping about 500 to a thousand depending on the week every week and then i'm also increasing steps and this is this because what that does just to be clear what that does by increasing activity is you're moving the calorie burn target up so now you have the deficit where you want so let's say you cut 700 calories but now you're burning an extra 300 calories now you're a thousand calorie deficit right so you can do through activity and through through nutrition right and i like doing both of them at the at the same time i feel like i get more of a dramatic response and i don't have to drop calories so hard and still create that deficit i don't have to do crazy hours of activity i just need to increase my movement and be tracking it paying attention to it so i think and i know you put numbers on here with the steps with the i think you did 10 12 yeah you did 10 12 14 16 thousand what always happens when we do an episode like this someone's like well what do i do if i'm already have 14 thousand steps okay so it's just go up 2000 each time yeah what is that like 20 20 percent or so you know increase whatever it is 20 percent week over week uh from where you're currently at well let's talk about the steps then since we're since we're talking about that now the recommendation here and this is general again if you're higher than this already then you just add in a in a similar fashion but for those of you that aren't hitting these the first week you're aiming for 10 000 steps a day the second week you're aiming for 12 000 the third week 14 000 and the last week 16 000 steps so you're you're you're you're increasing your step count every single week this is going to take the place of cardio this is better than cardio because steps are throughout the day it's easier to stay consistent with this type of activity it doesn't tend to cause the metabolic adaptation in the same way and it's easier now can you do these steps on a treadmill you can but ideally you do them throughout the day and you're just trying to stay active throughout the day and using a treadmill as a way to play catch up that okay so that i just love that you added that because that's how i used to use the treadmill was to play catch up if i didn't get there so the goal would be you know i wear the Fitbit or Apple Watch or a tool to be tracking i'm mindful all day about where my steps are averaging and then if i see that i'm behind and i don't have time to maybe go go somewhere or i don't see where i'm going to be able to insert that into my day or maybe i know i'm about to sit down and podcast or do something for five six hours i might go okay i'm gonna i'm gonna get on the treadmill and i'm gonna walk until i get to a certain amount because and if you do what once you do this enough you start to get uh you sort of figure out your own behaviors of what normal days look like where you'll land what it looks like if you add a lunch walk for 20 minutes like that's what i what i love about goals like this it's very insightful is yeah exactly is more about what you learn about yourself and your behavior so you can become more cognizant of these these things that happen when you're not doing this 30 day challenge of like oh i've had one of those days where it's been like i need to probably get home your natural tendency i want to sit down want to relax i want to kind of wind down and like so when you start paying attention to like not sitting and not like doing some of those things like those habits you normally have it really does like increase just naturally the amount of activity of overall day the best ways to hit these are walking after meals housework parking farther in the parking lot using the bathroom that's far away at work like these little things actually make up a difference big difference when it comes to these steps like i i know that for me when i would track something like this if i was at the grocery store yeah and i had to go to this over there to find that i'd take the long way i'd park further away it would make like an extra thousand way less noticeable that way it is it's way less though it's much more of a lifestyle thing and i just i would burn more body fat that way than by doing a concentrated hour of cardio all right next is this one's again a diet related one which is since you're cutting calories you want to take a majority of these calorie cuts from carbohydrates for the most part why because proteins and fats are more satiating and because we're looking for visible changes in the mirror carbohydrates tend to cause more water retention or should i say in the reverse cutting carbohydrates tends to get rid of water so burning body fat and getting your body to lose a little bit of water tends to create the illusion of being even even leaner and carbs tend to be easier to cut without sacrificing again proteins fats and that kind of stuff they tend to be easier to cut and it takes you to the next point which is i mean i think the simple point of this is just that they're not essential the other two are so i'm going to keep the other two in the diet the longest and the most possible if you're if we're doing a cut and we're trying to do it in the the healthiest way possible the things that i want to probably keep where where my body's used to is my my fats and proteins because they're necessary and carbohydrates are not necessary at all so the first place i'm going to start to pull or manipulate is carbohydrates and i also think to the point you're making it makes it visually better i also notice the difference with my appetite like so if i keep my my fats and proteins relatively high and i only take the calories from carbohydrates i actually find it easier to restrict from the foods versus if i take away it from fat or proteins i find it like you still have those cravings where i think this helps in the craving department also yes a hundred percent and this takes us to the next one which is to eat only unprocessed foods and you got to be very consistent with this now why is it because processed foods promote fat gain not inherently but rather processed foods make us overeat and since you cannot mess up even one day because it's a 30-day period you want to put all the chips in your favor and i don't mean potato chips i mean like chips on a bedding table so i got excited every second so you want to eat only unprocessed food so every meal should be made up of whole natural foods foods were it's one ingredient so fruits vegetables you know grains that are not super processed like you know like rice corn potato there's be some good starches and then you're in your meats your meats your proteins and that kind of stuff only unprocessed food you'll find that you're going to find more satiety it'll be easy to stay consistent with that calorie cut that we talked about early on without that in processed foods you may find it to be really challenging yeah i just i just think if you're going to be successful and you're going to like do this hardcore 30 days um becoming aware of everything you're consuming half of part of that awareness comes from prepping prepping weighing measuring getting all set out and eating all whole foods and and i i've shared this on the podcast before too which what i can't share with you is the science to support this thing that i definitely saw happen was i mean even when when calories were controlled and i had a diet that had all these you know bars and shakes and processed foods that i allowed in the diet versus when i went all whole foods it presented a different look you know now we're talking we're splitting hairs uh the difference but i saw a difference in it and i found it easier to control the cravings eat like protein bars even though they they fall in the category of healthy they also would promote me wanting to have more of them so versus me having a you know small serving of of me in vegetables that would satiate me and not kick up the craving to where i want to get where if i'd have a bar a lot of times i have a bar i want another one and it's easy to justify oh it's a healthy thing let me do one more i think part of that has to do with the accuracy of when you when you weigh a piece of meat and vegetables and fruit and potato or whatever you're gonna get pretty accurate with the calories when you look at a package of something that's processed the fda actually allows like 10 to 20 they're pretty loose about it 20 so so it says you know 100 calories it could have as much as 120 calories if it's 200 calories and have as much as 240 calories so i think that's probably where it mostly comes from yeah definitely it's it's gotta highlight the prep value of that because if you're reaching you know like this is where like there's no real margin for error there and if you have a day where you're hungry and you get like a craving and you're between on your traveling and there's only gas station available whatever it is like and you're not prepared and you don't have that food accessible you're gonna compromise it well and to add to what you said sal about the the accuracy of the number of fda allowing it to be 20 off when it's when it's you would i think you would be silly to think that food companies that are that fall in the health category that are trying to attract people because they're quote-unquote low calorie are not going to take advantage of all 19.9 percent that they can to sell it i bet you they're the most inaccurate i i bet you because health foods are trying to sell 100 percent you have the most inaccurate you have to believe that you have to believe if we are selling this product to to people as low calorie and the fda already allows us this 20 wiggle room we are going to take advantage that entire 19.9 because your consumer cares so much about how many calories in there that's right and like you said something that is two or three hundred calories the difference of it getting to say 40 to 50 calories less it's a big difference of you going like oh wow that's really low that's below 200 calories that's actually 240 that's right that's not bad at all three of those taste good and it feels me out yeah you eat three of those it's an extra 150 calories a day that's right which will definitely throw you off that's right all right the next one is to eat uh one gram of protein per pound of body weight or more or more i'd like to tell people when they're doing something like this to aim for more because at least if they do fall below it they're hitting that target of one to one now this is extremely satiating extremely satiating when you eat a gram of protein per pound of body weight you will find your appetite to be gone it's a bit of a chore i think people don't realize like once they start really upping the protein to that level um i mean you have to actively eat your way through some of that sometimes if you're used to balancing that with a higher amount of carbs yeah and this also um is better for metabolic adaptation because a high protein diet you're less likely to pair muscle down anytime you cut calories you always run that risk of paring muscle down losing a little bit of muscle in this process well we want to visibly change how we look that means we want to keep that muscle muscle looks good and a high protein low calorie diet is more likely to maintain muscle studies are quite clear on this than a lower protein low calorie diet even if the calories are the same the high protein component protects muscle which will also protect to a degree your metabolism because what you don't want to do at the end of this 30-day period is to be so bad and even though we're selling this episode my integrity still prevents me from telling you to do things that are going to set you up so terribly for failure later on so i want you to protect your metabolism well yeah i think i think we've done enough of that right where we explain to people there's a very there's a clear difference when we present information and we're talking about what is healthy what is best for you what's a good strategy for this for long term longevity and then when we have to do something where we're saying like okay you got 30 days what are you gonna do for 30 days forget what is best for that person or not it's like what are the tips that you're going to give and obviously you're focused you are going to want to lean on the the higher end even flirting with maybe a little too much of protein because you don't want to risk going under that because you're not getting the potential maximum benefits of protecting muscle or even potentially building muscle so i want to keep my client or this person that we're we're you know this avatar we're building at that that high threshold of protein intake yes next up would be to hit your fiber targets for your body weight you want to hit your fiber targets because fiber is also very satiating fibers up there not quite as much as protein but it's also very satiating and also a diet that contains an adequate amount of fiber tends to promote fat loss through other somewhat unknown mechanisms one some people believe it has to do with the microbiome i would think digestives i think i have to do with digestion yeah maybe some maybe there's more calories burned processing than other types of foods but fibers pretty clear it's pretty good for you high fiber foods that i like to recommend are things like vegetables and berries berries are phenomenal source like raspberries and blackberries a great source of fiber and relatively low calorie that was that was your tip out of my staple low glycemic i actually really didn't eat a lot of any other fruit during prep than berries i would i would rotate through all the berries because of the biggest bang for your buck as far as being the the lowest calorie for the most amount of antioxidants fiber that you get from it so i feel like you're getting the most benefit from it without all the extra calories and i think they taste good i mean blueberries and and blackberries and raspberries and strawberries and you know they're and they're all relatively close as far as like which one's better um and i would just do a mixed bowl of berries to get all my fiber in this way and easily digestible sometimes fibers like uh can can cause gastro upset and some people especially in soluble fiber especially if you're doing something like you know raw spinach or something like that right so yep next up would be to introduce one higher calorie day week now what do i mean by higher calorie this is where you're going to eat closer to what your maintenance is now why are we doing this this will probably not always but probably mitigate the metabolic slowdown that's almost inevitable when you cut your calories introducing a higher calorie day tends to do that also psychologically this is going to give you just enough flexibility helps help you stay consistent hopefully that's the goal and it can also give you the fuel and energy for some of your harder workouts because you are going to be working out during this period of time so if you have seven days uh if you look at your seven day diet and you're at a thousand calorie deficit maybe maybe maybe make one of those like a 200 calorie deficit so the calories are this is not a cheat day no no i didn't that's why didn't say that yeah we have to highlight that because you know sometimes people look at that if i'm up in my calories what's the difference if i introduce maybe some processed foods in there like i kind of get something that i you know i had cravings for no this is just to to really stick with the plan of what you have in terms of your macronutrients and and the types of quality of food and the whole foods we're just upping that resource a bit more so mine actually was one high calorie day every four days so i would i would run a low low or excuse me reverse the other way it would go a high day and then it would go a medium day and then it would go low low carbohydrate day and then back to a high so that was kind of how i you had so much metabolic flexibility too because you were had so much muscle right and so many you were burning so many calories um i would say for what do you think for most people well i mean it still lands once a week one every four is still once i mean you're roughly yeah on the eighth day would be the second one so it's still roughly once a week that's just the cycle i ran through i would i would cycle my carbohydrates and i'd have four days where i was eating significantly under my my caloric maintenance and then that one day i'd actually go a little bit above maintenance so whatever i had decided what my where my maintenance was at i would go a regular day a like a medium like calorie drop and then a very low very low and then back well so in 30 days that'll give you seven higher calorie days once a week we'll give you four so you are doing more in that 30 day period yeah in a 30 day period in a 30 day period yeah so i'd say you play around with this a little bit but if i'm thinking of the average person and where their calories are going to be and they're probably not going to be like you i would keep it to one um but i mean you could play around with this a little bit the problem is you have 30 days so i don't know if there's that much wiggle room right for somebody to kind of yeah i mean i of course this goes back to the original statement of the the the better you are the better place you are like metabolically the more wiggle room that you're gonna have the more the more your build flexibility that you'll be able to play with different days like this i mean nothing stops the average person from having like instead of doing my cycle of going you know they have you know three like medium low days you know two very very low days and then that's one maintenance in a slight surplus so you can absolutely play with like what that looks like i just found that that rotation was a nice rotation yeah and to be clear mine would be similar to yours that's how i tend to do mine all right next up let's talk about working out um lift weights three days a week full body now why are we recommending that because you're the calorie deficit probably not a good idea to lift weights all the time um and three days a week full body gives you enough frequency it focuses tends to focus on compound lifts and it tends to send a really loud muscle building strength signal which will minimize the potential muscle loss that can happen during a calorie deficit period so a full body three-day week routine for this 30-day period probably works best each workout should focus on like one exercise per body part and make it compound lift focus we want most bang for a buck we're not in the gym to waste time we also are low energy because the calories are so low so not trying to do a bunch of filler exercises you want to go in there you want to squat you want to press you want to press overhead you want to row you know lunge you might do those kinds of movements to really maximize the type of and if you want to do more it is on the off days it's mobility trigger and walking yes like that so restorative movement right so like we're going to hit the weights hard three days full body and then and if you we want to do i want to keep this person moving and active we only got 30 days right and so those other days we're messing with mobility walking and trigger sessions and i give them a lot of flexibility that's obviously the one thing i was going to remind people is trigger sessions are not like workouts they're these these small pump and do three four of those little micro you know pumping band workouts for the day i'm totally fine with that go for a nice walk do a nice 30 minute to 45 minute mobility session like stay active stay active and do those types of things on the off day but as far as you know the intensity the high intensity like weight training pushing yourself limit that to which by the way is sounds counter-intuitive like most people should do more yeah most people would think yeah check yourself that's right and and i think that that this is a mistake that a lot of people make is hammering the shit of themselves five to seven days a week and then their body's constantly trying to recover from that it's not adapting and helping you out same in the actual workouts right is the tendency because we're trying to really accelerate our progress because we got this 30 day window i'm going to want to keep going to the next exercise the next exercise we're not getting adequate rest in between we change the dynamic of the entire workout from being a strength driven workout to now a little bit more cardiovascular based and so we do need that strength signal we need that signal so we can and you want it to be loud to build muscle allow the the movement activity and the calorie deficit to take care of the fat burning do not go into your lifting days as i'm trying to burn fat you're trying to build muscle trying to build muscle and so lift to build muscle stay active be disciplined on your deficit to make your your your fat burning think of it like that as you approach your working out that's a good that's a good tip and then uh you want to also prioritize sleep every day one night of miss sleep will wreak havoc on your hormone system will change your cravings affect your workouts negatively so that means for the next 30 days you're not going to stay up late friday night and try and sleep in saturday morning that is not prioritizing sleep that's giving yourself jet lag every single week and that also has negative consequences so this means every night go to bed at the same time and every morning wake up at the same time this is not an afterthought by the way so you if you listen to all these tips you're like oh that sleep part i'll leave that out yeah no the sleep part is one of the most important tips that we just gave you every single night go to bed at the same time every single morning wake up at the same time it'll make a huge difference with this particular goal this is something where you know i made the point when we first started talking about how i like this for like 30 days to um be so disciplined that you make a lot of other sacrifices that if i was coaching you towards longevity and health that i would probably tell you like listen i mean that's uh that's a time you enjoy with your wife on friday nights you should go have that dinner out and you guys do those things or you know you haven't seen a friend that you haven't seen in years and and saturday you guys get together and you stay up and you you have a glass of scotch i'm gonna tell you you should enjoy that every now those things are important to your relationship and your and your overall health but here's an example of where like you know i have you ever sacrificed all those things for 30 days to make sure you get the most optimal sleep ever to see how much it actually makes a benefit it's also going to bring so much awareness around how much it impacts that's what i mean that's why i like this is this like 30 day get after like really like give yourself that opportunity to like like what if i did turn down these things that i really want to do and these things that i i have these temptations or stay up later to watch a show i really wanted to watch about like sacrifice that stuff for just 30 days and really make this like discipline effort to get in bed by a really early time and get really good night's sleep just to see what kind of impact in how much it can influence it you want to know it's funny knowing the average person considering the average person of all of these single steps that we just talked about this is a hard one of the one that would make the biggest difference in 30 days would be this one it's also one of the hardest that's why i'm making this impact that's why i'm making such a big deal about it because i know i've trained enough people to know and i know myself this is hard yeah it is hard to be really really good every single night about having a routine where you get in the bed and getting in bed every single night and if it's 11 or midnight that's not a good routine you know like getting into bed early so you get a good eight hours of sleep and or more and you're well rested to get up and start your day and consistently at that time that's hard to do that is all right next this is the last one and because we have a 30 day period so this is not like how you're going to live your entire life but because the goal is to make the most visible changes in 30 days that means zero alcohol zero zero junk food zero anything that could counter this this goal so that means there's no wiggle room so we talked about consistency in the beginning that's it for 30 days you're not doing any of those things because all of those things can impact all the other steps that we talked about you could have some alcohol not affect your sleep not affect your cravings now your diet's off your workouts off whatever do nothing that could be off or that could set you off and you will see visible changes in 30 days look if you like this show head over to mindpumpfree.com and check out our guides we have guides that can help you with almost any health or fitness goal you can also find all of us on social media so Justin is on instagram at my pump Justin Adam is on instagram at my pump Adam and you can find me on twitter at minepumps out today we're going to teach you everything you need to know to build a strong well-developed chest when i think of weak points and in areas that i struggled with developing for a really long time chest was up there with the yeah it was for me it was for me for sure i got more caught up in the weight i could lift versus how i was developing my body i think it's one of the most challenging muscles to develop for most people because the form and technique