How I Train

A lot of guys ask how I train and ask for my “program.”

I have some news that will make Internet nerds throughout the world blow a gasket.

I don’t follow a workout program at all.

But doesn’t that violate the principle of progressive overload!? How will you ever make specific adaptations to imposed demands if you just….go out and…do whatever?!

(Beats me.)



I have fun and love being in the gym. I’m a straight up gym rat.

If my body could handle it, I would be in the gym for 3 hours a day, 7 days a week.

I love everything about being at the gym. No, not like. Love.

I love when the sun is out and they open up the garage doors a Gold’s in Venice. I love seeing the huge bodybuilders train.

(Rich Piana trains at Gold’s.)

Rich Piana

I love seeing men 20 years older than I am who look jacked as hell and put me to shame. It reminds me that age is just a number and to step up my game for the next few decades to come.

I love seeing women in yoga pants and sports bras doing stiff-legged dead lifts.

I love how women unconsciously lick their lips when I walk by – they objectify me and treat me like a piece of meat.

I don’t need to be motivated or inspired to go to the gym. I need to be motivated to leave the gym and actually get some income-producing work done.

Carrying around a log book and agonizing over every detail would take the fun away.

(For men like Big George, analyzing the data is part of the fun, and that’s totally cool.)

I’m not going to ever be on a stage and don’t care to be. I don’t train like a bodybuilder.

My way wouldn’t work for a competitive bodybuilder. I have no desire to ever compete.

I have no desire to be cracked out on stimulants because I’m not eating and then be moody and lose my mind.

Or to weigh food.

I don’t like the limelight.

I don’t even like posting my pictures online.

I have to because of all the frauds out there.

You need to know you can trust me.

I’m on Instagram now. It’ll be a sort of exercise library and recipe book with a dose of swag.

My training is half-bodybuilder, half athletic.

box jumps

Let’s take a leg day:

  • Foam roll/trigger point therapy.
  • I’ll do some box jumps.
  • Then I’ll do a slow, grinding, 20 rep squat (using a machine!) – HIT style.
  • Then some Romanian dead lifts with kettle bells. Kettle bells have fat handles, so I’m training my grip with “fat bar” type training and working my posterior chain. Multiple sets of 15-20.
  • Then some leg curls on a machine – HIT style.
  • Finish with some Farmer’s Walks.
  • Then push the Prowler.

Some days I just do whatever.

Today it was sunny at Gold’s in Venice. I wanted to train in the outdoor area. I went out there, looked around to see what equipment was available, and made up a workout.

  • Pushed the prowler on the high bars and low bars.
  • Did farmer’s walks with a trap-bar.
  • Hula hoops. (Yes, I’m serious.)
  • Dead lifts with a trap bar.
  • Jumped rope with my new jump rope.

I didn’t weigh the trap bar to see how many pounds I was lifting. I didn’t time my sets. I didn’t count my steps.

Then I went inside:

  • Reverse hypers.
  • Sitting leg curls.
  • Leg extensions.

I didn’t watch the clock to see if my cortisol levels were going to spike because I had been lifting for over an hour.

I just did.

I broke a sweat, got some Vitamin D, and enjoyed the hell out of my afternoon.

My nutrition is a mess, too.

I went to my alpha kitchen, made a bowl of alpha chili, found some tortilla chips, and then ate a few spoons full of ice cream.

I didn’t have a panic attack about the “anabolic, post-workout window” that requires me to take 100 mg of maltodextrin along with “fast absorbing whey protein.”

Right now I’m at the Coffee Bean & Tea Leaf drinking a no-sugar-added chai latte with almond-coconut milk while writing this post.


Later on I’ll eat some more chili and some Quest protein bars, coming in at the day at around 3,000 kcals – plus or minus 500.

I enjoy the heck out of life. I don’t agonize over log books or count calories.

Here’s a magic diet for you to follow.

When I’m a little too soft, I make sure I’m hungry throughout the day. If I’m hungry, then I’m losing fat. No, I don’t count calories.

If I’m too weak to train, then my cals are too low, so I’ll have a beet juice with BCAAs before and during my training session.

There you have it.

Seems to be working. Girls like me.

I don’t have to tell people I “work out” all of the time or carry around a gallon jug of water to prove that I really do go to the gym!

CrossFit First Rule of CrossFit

How can you get super jacked and ripped?

I’d follow the exact same “program” I currently follow.

Except I would add to my current TRT dose of 150-200 mgs of test:

  • 300 mg testosterone/week
  • 300 mg trenbolone/week
  • 300 mg masteron/week
  • T3/T4
  • (ECA stack or Clen)

Same program, same design, same principles + more gear = 20 pounds of lean body mass.

I’d play with carb depletion, mess with sodium, get some pictures taken, and pretend that’s how I look year round.

Even though I don’t have a program, I do have principles.

Those will be discussed on a later day. Yes, there is a right way and wrong way to structure your workout.

That’s how I train and eat.

It’s not for everybody.

Many people like structure.

You will never get super shredded doing it, since your body starts going insane as you approach (and hold) 10% body fat.

But it works for me.

Any questions?



  • sj tiger

    Love your info.
    After a your past TRT poscast, doing research, and getting a few tests, I have decided to get on TRT.

    Researching options now.

    Looks like there is no way my doc (Kaiser) will subscribe unless my total T is below 200 (I know… ridiculous).

    Without insurance, what is the average cost you guys are looking at?

    Best i can find is $199 per month (Test Cyp, HCG, Estrogen blocker).

    Is this about right in terms of cost?

    • Danger & Play Blog

      Where have you been doing your research?

      My position is that HCG and anti-estrogens (SERMS and AIs) are unnecessary unless blood work shows otherwise.

      A 10 ml vial of generic testosterone cypionate (200 mg/ml) is $66 at Costco.

      10 ml = 10-20 injections, depending on your dose.

      You are getting bunk information. I put the podcasts up and did all of those posts because there is little legit information out there.

      There are 112 comments to this TRT post. Read those, too.

      • sj tiger

        Thank you very much

        Not i just need to find a doc to write a prescription.

        I have had a few tests done and my total testosterone comes back in the 400-500 range. My current doc won’t work with that.

        Reading through the forums now to see if i can find anything.
        Most of the resources i have found online offer TRT for about $200 per month.

        • Danger & Play Blog

          Finding reputable and reasonably priced anti-aging clinics is on my to-do list.

          Right now D&P is high on Google for TRT topics. That wasn’t due to any tricks or games by me.

          The information out there is such garbage that Google recognized that D&P has the best info online, period.

          It’d be really cool if I could refer people to an approved anti-aging clinic in each region of the U.S. – or even each state.

          The problem is that doctors are very conventional and don’t really understand the Internet, so it’d be too much hassle convincing them why they need to work with us.

          Someday in the future, maybe.

          Until then, all I can say is, “Sorry bro, it sucks! Finding proper medical care is challenging.”

          • sj tiger

            I live in the San Jose / San Francisco area and am actively looking now.
            Will post up what ever i find.

            The beverly hills one you mention in the podcast is a viable option.

            Do really appreciate the info you put out there.
            SOLID stuff!

  • Typical Male

    D&P, what is T3/T4? And what prescription contains that? Am I correct that this regimen would typically only be available if I went to an anti-aging clinic?

    300 mg testosterone/week
    300 mg trenbolone/week
    300 mg masteron/week
    (ECA stack or Clen)
    BTW, you are so right that the only way to excel in the gym is if you love going to the gym.

    • Danger & Play Blog

      T3/T4 is thyroid medication. A lot of clinics will get it to you.

      Tren and masteron are black market anabolic steroids. I don’t even think a pharmacy makes them. (Tren used to be available as parabolan. Then guys started making tren out of finaplix. Finaplix is a steroid given to cattle to make them get bigger, so guys would go to the farm depot and “home brew” tren using fina.)

      Proviron is less anabolic than masteron but is availalbe from some clinics and acts in some of the way ways that masteron does. Some will give you deca-durabolin. Some will give you Anavar/oxyandrolone.

      I’m pretty old school and conservative. “Test is best.” Throw in a little GH to make the test more potent and also for the anti-aging benefits.

      But to get really Next Level, that’s where tren, masteron, and other stuff is needed.

      • Steve Dayknee

        D & P, What would you do for PCT after cycle above?

  • Nick Troyer

    Total gym newb here. What do you mean “your body starts going insane as soon as you approach (and hold) 10% body fat”?

    Also, any generalized advice for a 2L? I’m already ready to ditch the legal profession.

    • Danger & Play Blog

      The first rule of a man who finds himself in a hole must follow: “Stop digging.”

      More law school = more debt and lost time.

      Quit law and then find what your passion really is.

      Worry about that 10% bodyfat stuff once you’ve decided how to handle your #1 problem in life – which is that you’re burning time and money in law.

      • Elai

        But what happens when you try to hold %10?

        • Danger & Play Blog

          “Buy the ticket, take the ride.”

  • Tall Young Man

    My training also doesn’t follow a rigid structure. I pick two or three lifts and go heavy on them like 10×3 or 12×1, that kind of thing. I got that idea from Jamie Lewis (ChAoS & PAIN), actually.

  • Nascimento

    This is my favourite post of yours in 2014.

    I’d be very much interested if you could elaborate on the following in the near future:

    “Even though I don’t have a program, I do have principles.

    Those will be discussed on a later day. Yes, there is a right way and wrong way to structure your workout.”

    • Danger & Play Blog

      Well then you’re in luck. This week, ALL I’m going to talk about is training.

      I have two podcasts with Jay coming out:
      1. How to Gain 10 Pounds of Muscle Without Bulking.
      2. How to Treat and Prevent Injuries.

      If you pay attention, you’ll understand our overall training philosophies after listening to those two podcasts.

      • Typical Male

        I can’t wait to see/hear this. Great topic Mike

        • Alex

          Both podcasts were great, but I’d love a little more elaboration on the principles you work with. Unless of course you already plan on saving that for later.

          • Danger & Play Blog

            I feel ya, man, and that’s easier said that done.

            If you’re a regular reader you probably know by now that my training and mindset on life is a bit esoteric and Zen.

            I am thinking about sitting in a room with a recorder for 8 hours, sending that off to the guy who is transcribing the podcasts, and then seeing what comes out at the other end.

  • Malcom X>Feminism

    What does a back, chest, and arms and shoulders day look like?

    Do you like M/W/F or 2 day splits like M/T W-Off Th/Fri?

    This guy is awesome for conditioning-

  • poledaddy

    Mike, I would love to see an “alpha chili” recipe. I dove in full-force after hearing you talk about chili a few podcasts ago (i think it was a personal finance one) and have been making a big ass sunday batch in my slow cooker, every sunday for the past month, then loading into pyrex and eating all week. It’s been such a game changer to always have meals available after coming home late from work + training and not need a lot of prep.

    My chili tastes alright and I think it’s solid nutrient-wise (soaked beans, grassfed stewmeat, etc) but I’m looking to take it to the next level, especially with seasoning.

  • dave farley

    the last blast of tren I had I was waking up in the middle of the night in a pool of sweat after dreaming I was shagging a cow ,great for mass and getting ripped , its like steroid lsd some love it ,some never recover .

    • Danger & Play Blog

      You know the line about tren, right?

      “Tren: Can’t wait to start, can’t wait to stop.”

      • dave farley

        trens great to add into the mix that’s for sure ,great post mike ,like the way you train ,its called I do what the fuck I want to do not what everybody else does,

  • Andy

    Great post man. Reassuring to see someone else (who knows much more than me) mixing it up at the gym but not suffering from f*ckarounditis. I get bored easily with exactly the same routine but maintain some core movements every workout such as DL, squats, dips, pull ups, bench and then rotate a range of other movements around this with at least one ‘cardio HIT’ per session such as sled, KB swings, or just jump rope. Any tips?

    Also, do you subscribe to the legs day, upper body day theory or train mostly as described in your post with a whole body approach every time?

    Will be listening to your podcast once I’m near some wifi again, ignore if you covered all this there.


  • Ironthumb

    What I always tell my readers is that “Principles are always more effective than structured programs”

    In my site I teach mostly principles but off course I do share a sample program. But I really dont like just recommending programs. I always prefer that they know the underlying priciple so that they can always design their own workout that suits them best.

    The only use of giving away “just programs” is for a client to keep comming back since they are no more inderpendent of you since you didnt teach them how you made those programs.

  • IVan Van Der Westhuizen

    That is just about the coolest and most inspiring fucking thing I’ve ever read.
    RESPECT m/,