Reminder:

Trying to lift heavy weights 7 days a week is fucking idiotic.

Rest days are not an option, they're necessary.

We can only get stronger from what we can recover from.

Happy Sunday🥂

✅What to Do if Your Bench Press is Stuck

Here’s what to do if your bench press is stuck.


The bench press is a very stubborn exercise, but you know what is not a stubborn exercise?

The weighted dip.


You can actually get stronger at the weighted dip very quickly.

In fact, I’ve added 40 pounds in the past to my weighted dip in just two months and my bench press blew up.

The reason?

The weighted dip is known as the upper body squat.

It forces your body to activate a large amount of muscle… and the more muscle you can activate, the more strength you can build.

The dip is a closed chain movement.

Your hands are fixed, and your body is moving through space.

Whereas the bench press, your hands are moving.


If you’re stuck on the bench press?

Switch the bench press to the weighted dip.

Do it for two months.

Add 30-40 pounds of strength.

Go back to the bench press, and within one month, you will hit the biggest bench press PR of your life.

I’ve never seen this approach fail.

Give it a try!

Talk Soon,

Harsh Gahlot

"Make everything as simple as possible, but not simpler" Albert Einstein.. this is my approach to mastering fitness

Hard work is overrated.

Self-awareness and direction are underrated.

If you don't know where you are going, every road will get you nowhere.

If your doctor prescribes you medication without first asking about

- your diet
- your sleep
- your exercise routine
- your water consumption
- whether you have any structural issues &
- the stress in your life

Then you don't have a doctor, you have a drug dealer

You can be extreme with your diet &
training = quick results

You can be sustainable with your diet &
training = permanent results

दीपावली की हार्दिक शुभकामनाएं सभी भाईयों को. माता लक्ष्मी आपके सब कष्ट हरें, शुभ दीपावली।। भगवान आपके परिवार पर अपना आशीर्वाद बनाए रखें। कामना है कि आपको आप सुख-समृद्धि और सफलता मिले।जय श्री राम🪔

An unrecognized benefit of you being fit as a parent is that your kids will see fitness as something thats normal.

They will copy ur actions and they will want to exercise with you.

Your children will follow your lead. Be the example for them.

So jab aap fit and healthy hoge, aapke kids bi uss healthy environment ko follow karege and they will be healthy as well.

You healthy, family healthy…country healthy💯

It's not about getting in shape, it's about staying in shape. Forever.

No one can do cardio for you.
No one can build muscle for you.
No one can eat healthy for you.

That’s why getting in shape is the ultimate sign of self-respect and discipline.

There is no cheat code.
You have to do the work day-in and day-out.

A gym membership is an investment,
A trainer is an investment,
Healthy food is an investment,
Workouts, yoga classes, meditations, etc, all are investments.

Yes, exercise does cost you time and sometimes money, but the return comes back to you immediately and long term💯

Be patient, you are building your physique , not the Maggie.

3 worst cooking oils:

Canola oil
Rice bran oil
Soya bean oil

3 best cooking oils:

Dairy fats
Coconut oil
Avocado oil

Drink a supersized coke or Alcohol & no one says shit🤐

But if you Drink whey protein shake a day & people think its un healthy, un safe, causing an organ damage 🤦🏻‍♂️

If you think NUTRITIOUS food is
EXPENSIVE
Try ILLNESS once.
If you think LIFTING is DANGEROUS
Try being WEAK.
If you think FITNESS is TIME CONSUMING
Try WAITING in a DOCTORS office.
Short term COSTS
Pay LONG TERM dividends.

Come on, you are getting behind again.

Stop letting laziness take over. You said this was your year.

Get it together.

6-8 quality reps will yield more muscle than 10-12 rubbish reps

8-10 quality sets will yield more muscle than 18-22 poor sets

Focus on quality reps and quality sets!

The quality of the training stimulus is what matters most!