Back in November, I set a goal to deadlift 500 lbs—almost three times my body weight. By January, I made it happen.
I’m not sharing this to brag, but to give you a blueprint of what it really takes to build serious strength (if that’s your goal).
And if you’ve seen me in person, you might be wondering, How the heck did this guy pick up 500 lbs?
Here’s How I Did It:
✅ No compromises with my bedtime: For the last three months (and beyond), I stuck to a strict sleep schedule. No extra Netflix episodes, no late nights out—just prioritizing quality sleep.
✅ Almost zero alcohol: I can count on one hand the number of drinks I had in three months. Alcohol works against muscle growth, strength gains, sleep quality, and recovery—so I kept it to a minimum.
✅ Ate in a calorie surplus: I focused on fueling my body with high-protein, high-carb, moderate-fat meals—about 80% home-cooked, balanced meals. No mindless overeating, just intentional nutrition for training and recovery.
✅ Deadlifted consistently: To get good at something, you have to do it often. I deadlifted twice a week—one session focused on volume (8-12 reps), and the other on strength (3-6 reps). No fancy tricks, just consistent effort.
✅ Trained with intensity: Because I took care of my body outside the gym, I was able to push myself inside the gym.
When I reflect on this journey, the biggest takeaway is that success wasn’t just about the training itself—it was about everything outside of it. Sleep, nutrition, and lifestyle made the difference.
Most days, I didn’t feel like training. But I showed up anyway. And when I did feel like it, I went all in. Some nights, my sleep sucked, but I still did my best the next day.
The real secret? There is no secret.
It’s about mastering the same boring principles that we both know work—over and over again.
Stay strong
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