Instagram is saturated with amateur bodybuilders, crossfitters and gym bros who regularly post ill-advised selfies in the hopes of gaining their next thousand followers. Robert Frank does it differently.
The 40-year-old gym rat propelled himself to social media stardom by posting viral "car rage" videos—bare-chested monologues in which he rattles off rapid-fire tirades on topics including bullying, relationships, and even that idiotic "Tide Pod challenge."
While he considers himself more of an entertainer than a fitness personality, the man has gained over 2 million followers across Instagram, Twitter and YouTube thanks in part to his shredded physique and no-fucks-given views on fitness.
Luckily, Frank took a chill pill before giving us his top ten tips for dominating workouts in the house of gains. If you want to get swole, follow his guide below:
Don't ditch cardio
"If you want to be juicy AF, every morning should begin with 45 minutes of fasted cardio. Pace yourself at 65 percent of your max heart rate to shred fat."
Honor "International Chest Day"
"Every Monday is "International Chest Day." Make sure you honor it accordingly with at least 15 sets of pec-pounding workouts, because a swollen chest leads to sex."
It's all about the reps
"Don’t get caught up with worrying about your one rep max. Focus on high volume sets to get a sick pump. It’s not about how much weight you can lift one time, it’s about how much you can lift 20 times."
"Leg Day" is overrated
"If you compete in bodybuilding shows, then you definitely need to train legs. But if you're just a bro who wants to look swole on Tinder, it's an upper body business. You're judged from the waist up, so don’t waste a good chest or arm day doing legs."
Respect the "Guido Pump"
"If you really want to turn heads at the club, you need a "guido pump." Do 15-20 sets of supersets for your bi's and tri's before heading out on a Friday night. The sleeves of your medium T-shirt will barely contain your bulging guns."
Save "Back Day" for Sunday
"Sunday is a great day to catch up on training the back. Blast through four sets of pull-ups, four sets of seated row, four sets of lat pulldown, and four sets of close-grip lat pulldown to burn your muscles into oblivion. Remember, a wide back gets the freaks in the sack."
Feed your muscles properly
"With regard to diet, a good rule of thumb is to consume at least one gram of protein per pound of body weight. Some will take in up to 1.5 grams per pound of body weight if they are trying to put on size, but it's all for nought if you're not lifting on the reg."
Don't be a creep at the gym
"Never make direct eye contact with a female who's using the adductor/abductor machine or hitting yoga poses. It’s creepy and makes them uncomfortable. If you really can't help yourself, at least use the mirrors and peripheral vision to stay on the down low."
Clean your machines
"Remember to wipe down any machine after use. No one wants to sit in your swamp-ass residue."
Be mindful of personal space
"When doing cardio, don't be a weirdo and pick a treadmill that's right beside someone if other vacant equipment is available. Personal space is appreciated, especially when you're hot and sweaty."