202307031759 Status: #idea #🧠 Tags: #exercise #habits #tim-ferris # Geek to Freak Workout ### [Geek to Freak](https://tim.blog/geek-to-freak/) 1. [Pullover](https://tim.blog/geek-to-freak/#pullover) 2. [Yates Bent Row](https://tim.blog/geek-to-freak/#yates) 3. [Shoulder-Width Leg Press](https://tim.blog/geek-to-freak/#shoulder) 4. [Pec-Deck](https://tim.blog/geek-to-freak/#pec) 5. [Weighted Dips](https://tim.blog/geek-to-freak/#dips) 6. [Leg Curl](https://tim.blog/geek-to-freak/#legcurl) 7. [Reverse Thick-Bar Curl](https://tim.blog/geek-to-freak/#reverse) 8. [Seated Calf Raises](https://tim.blog/geek-to-freak/#calf) 9. [Manual Neck Resistance](https://tim.blog/geek-to-freak/#neck) 10. [Machine Crunches](https://tim.blog/geek-to-freak/#crunch) ## Rules 1. PERFORM ONE-SET-TO-FAILURE FOR EACH EXERCISE. Follow Arthur Jones’s general recommendation of one-set-to-failure (i.e., reaching the point where you can no longer move the weight) for 80–120 seconds of total time under tension per exercise. Take at least three minutes of rest between exercises. 2. USE A 5/5 REP CADENCE. Perform every repetition with a 5/5 cadence (five seconds up, five seconds down) to eliminate momentum and ensure constant load. 3. FOCUS ON 2–10 EXERCISES PER WORKOUT, NO MORE. Focus on 2–10 exercises per workout (including at least one multi-joint exercise for pressing, pulling and leg movements). I chose to exercise my entire body each workout to elicit a heightened hormonal response (testosterone, growth hormone, IGF-1, etc.). 4. INCREASE RECOVERY TIME ALONG WITH SIZE. This is described at length in the next chapter, which describes the most reductionist and refined approach to overriding stubborn genetics: Occam’s Protocol. Occam’s Protocol is what I suggest almost all trainees start with for mass gains. --- # References -