05/07/2017 – If You Spot It You Got It…

Wow what a revelation,

All the things that I get upset about in others are things I am seeing that I am guilty of myself more than I know.  Being impatient, not cleaning up after yourself, judging, poor communication, etc.  I did not realize until I heard the phase that is also the title of this one.  If you spot it, you got it.  I heard this for the first time yesterday from Christine Hassler and it is so true.  Thanks so much to my wife for helping point out my double standards and contradictions.  I get so lost in my own head and stresses and self sabotaging negative inner dialogue that I lose touch with reality.  If I have hurt anyone reading this I am sorry.  If you have been guilty of this I suggest offering up apologies to those you have hurt.

spot it

I have hurt myself with this, my wife, kids, mother and step father…all of which are so far beyond the term good and I loss track of that.  I have been guilty of doing this to co-workers and friends as well.  And I cant thank all of them enough for trying to work through my short comings.  I am so grateful for all those in my life because they practice forgiveness and compassion so much better than I have been able to.  Tomorrow is a new day and I will be making my efforts to stop this and appreciate and communicate with the people in my life.

05/05/2017 – Repost “THE SEVEN DEADLY SINS OF READING THE NEWS” by Alex Kouts


  • Reasoning By Proxy Bias: In an attempt to cope with the insane amount of information we receive constantly over the course of modern day life, we’ve come to rely on proxies in order to balance the cognitive load and better manage our decisions. In effect, we depend on the views of others to inform the choices we make and the opinions we have — and this ultimately takes the place of critical thinking. Voting along party lines rather than weighing the pros and cons of each issue we care about is just one example of this.
  • Confirmation Bias: The tendency to search for, interpret, favor, and recall information in a way that confirms one’s preexisting beliefs or hypotheses while giving disproportionately less consideration to alternative possibilities. Examples: watching Fox News if you’re a conservative, or reading Huffington Post if you’re a liberal.
  • Selection Bias: The selection of individuals, groups, or data for analysis in such a way that proper randomization is not achieved, thereby ensuring that the sample obtained is not representative of the population intended to be analyzed. For example, we commonly say things like, “The world is going to Hell,” when in reality it’s improving by most objective measures.
  • Bandwagon Effect Bias: A phenomenon whereby the rate of uptake of beliefs, ideas, fads, and trends increases the more that they have already been adopted by others. Like proxy bias, we’re allowing the group to which we belong or identify stand in to make decisions for us as a way to relieve our cognitive load instead of directly making decisions ourselves. Examples: relying on Yelp reviews or Consumer Reports to inform the restaurants we visit and the purchases we make.Related to this, we also rely on social proofing (of which there are five major types: geographic, crowds, friends, celebrities, experts) — which is basically the Bandwagon Effect applied to more targeted purposes.
  • Straw-Man Fallacy: This is when we misrepresent someone’s argument to make it easier to attack. Talking head punditry on television and most reactionary Internet political commentary fall into this category. Dictators have used this since the beginning of time. Convince someone that the other side is the devil and anything associated with them is sanctioning evil. Examples: Conservatives are all racist, xenophobic jerks, therefore a conservative public servant is all those things. Liberals want to destroy the fabric of American society and therefore every progressive policy should be summarily thrown out and opposed with fury.
  • Appeal to Emotion Fallacy: Use emotion rather than fact to win an argument. This is heavily used in the headline space and by advocacy organizations. Tell an emotional story to supplant the need for steady logic with a narrative that will grab people viscerally. Example: Kony2012 — everyone got so wrapped up in the narrative of child soldiers that they donated without question and without an understanding of the issues affecting the region.
  • False Cause Fallacy: Confusing correlation with causation. Many times when data is presented, correlational statistics (this thing happened when these other things happened) are presented as causation (this thing happened and caused this thing). Example: Most of the time when you read a headline that says “A new study finds…” coffee is healthy, coffee is poison, sportscaster causes cancer, hugs cure polio, etc.

To read more check out the AoC site and podcast interview with Alex here – Alex Kouts | The 7 Deadly Sins of Reading the News (Episode 614)

05/01/2017 – Repost “The Stoic Entrepreneur’s 7 Maxims of Personal Growth”

JULY 18, 2016

Philosophy’s absence from the business world is a crucial mistake.

By and large ignored by popular culture and forgotten by the media, modern philosophy has been delegated to the classrooms by its own doing. Rather than adapting to the times, modern philosophers have retreated into an ivory tower of abstract intellectualism and esoteric gloating.

What I mean is, they’re giving philosophy a bad name!

For those of us who happen to live in the real world, there is one branch of philosophy created just for us: Stoicism.

As Ryan Holiday popularized in his breakout best-seller, Obstacle is the Way, Stoicism doesn’t concern itself with complicated theories about the world, but with helping us overcome destructive emotions and act on what can be acted upon. Just like an entrepreneur, it’s built for action, not endless debate.

Maxim #1: “I can always improve.”

There’s always something you can do to be better. A better entrepreneur. A better son, sibling, friend or partner. A better human. A better self. There might be times where you are haunted by mistakes in your past, and you mistakenly equate yourself with your mistakes. It sounds corny, but every day you wake up is an opportunity to change. And the decision to make these changes start with a single decision.

Maxim #2: “I persevere when I am frustrated.”

Resilience is in short supply these days. I blame the internet. Because everything promised is easy. Because everybody wants things now. The world has been around for over 4 billion years. Modern civilization has only been here for about 6,000. Don’t rush the process. Things necessarily, and without exception, take time. While that time is elapsing, don’t give up because you’re frustrated. Persevere. Consistency compounds, like interest, over time.

Maxim #3: “I don’t run from mistakes, I learn from them.”

You are supposed to make mistakes. Every single piece of human knowledge is the result of an initial failure. Every book that’s been written, every idea that’s been thought, every invention that’s been made, has been to solve a problem because somebody, somewhere, made a mistake.

Mistakes push us forward. If you’re categorically avoiding them, you’re not risking enough to reap big rewards. Rather than being afraid of making mistakes, look at them as necessary rites of passage. Discard the anguish and retain the lesson.

Be courageous. Then help other people to avoid the same traps.

Related: Successful Entrepreneurs Exude Courage

Maxim #4: “I am inspired by people who succeed.”

I think we all have a subtle tendency to conflate admiration with a bit of haterism and self-doubt. At least I did this for a while. If we see somebody (especially a friend or family member) who is doing better than we are, we come up with subtle reasons to passive aggressively tear them down to bolster ourselves in our own minds. It’s a defense mechanism to protect ourselves from feeling bad for not having the same results in our own lives.

It works wonderfully for a time. For example, if an entrepreneur friend of mine had an epic product launch and I was jealous, I’d think to myself, “Yeah, that’s really good. I’m so happy for them! They just spend so much time working, though. I really prefer to be more balanced in life.” See what I did there? It’s very subtle.

Instead of looking for subtle reasons to invalidate the accomplishments of others, be inspired by their success. Of all the emotions in the human spectrum, envy is the most useless. When somebody accomplishes something that you’d also like to accomplish, the question you should be asking is not “why are they better than me?”but “how can I do the same?”

Once you have that mental shift, you’ll be able to focus much more clearly on growth, and you’ll eliminate a ton of subconscious negativity in your life.

Related: 7 Ways Entrepreneurs Can Master Self-Awareness

Maxim #5: “I can learn anything that I want to.”

I was watching the movie Divergent the other day. I can’t remember who’s in it except Zoe Kravitz (for obvious reasons…Zoe, call me!) or what the movie was even about. But I do remember one interesting point: every person in their society had a particular, predesignated role. Some people were selected to be warriors. Some to be intellectuals. Some to be farmers. On and on it went. There was no opting out. Whatever you were designated to be, that’s what you were stuck with — like our educational system.

From a very early age, we are told by our parents, friends and teachers that we are good at some things and not at others. Sometimes blatantly, sometimes much more subtly, but the indications are very clear. Over time we start to believe this and identify with it. I was always a reading/writing kind of guy. I excelled at anything literary very early, and because of that, those traits were reinforced. My teachers would cater to my strengths. My parents would reinforce it by saying things like, “this family doesn’t really do well at math.” For a time, I thought there was something truly different in my brain that made it harder to me to understand more left-brained, mathematical concepts. Thus, I became what the evidence supported. My test scores were always crazy good with anything involving reading or writing, while my math scores and science scores were mediocre, at best.

Once upon a time, I was even a pre-med student. After failing chemistry, I thought to myself — “you know what, this is something that I’ll just never be good at.” Now, I know that is complete nonsense. It wasn’t that I couldn’t do chemistry. It’s simply that I didn’t care about it. It didn’t inspire me. Nothing in the medical field did. Deep interest is the key to acquiring elite level skill. Think about it: when you were really interested in something. Didn’t that make it easier to learn?

Your brain is capable of anything that you want to become good at that is within your realm of natural abilities. Nothing you need to learn will ever require a genius-level IQ. From rocket science to starting a business. You just need the right approach, patience and above all, confidence in yourself.

Related: Tough Choices and Juggling Priorities Takes Courage

Maxim #6: “I can make a difference with my effort and my attitude.”

My high school guidance counselor, Mr. Garcia, had one of those awesomely cliche motivational posters in his office with an eagle soaring high in the sky that said, “Your attitude determines your altitude!” Despite the fact that Instagram has almost completely destroyed the meaning behind inspirational quotes, this one still rings true.

The way you perceive things influences the way that they turn out, and those results in turn influence the way that your beliefs. It all starts with you and your attitude. This is similar to what’s called the Observer Effect in physics, whereby the very instruments used to measure a phenomenon alter the phenomenon itself. You are the instrument! This means that you must guard your thoughts accordingly. If you continually focus on why something will be too hard, the task will seem that much harder because you are magnifying the hard stuff. If you focus on why something is possible, why you’ll succeed, why a task will be enjoyable, you’ll experience those effects much more profoundly. After a short time doing this, you’ll come to realize that in many cases, events are just events — and the impact they have on our lives is almost entirely chained to how we understand and perceive them.

This slightly dispassionate worldview is a core component of stoic philosophy, which I’ve deeply integrated into my life. This isn’t to say that emotions don’t sometimes take control — but rather, when they do take control, you must learn to step outside of the fray and look at what’s happening to you objectively and make an active decision to change your behavior, despite how you might be feeling. When you change your behavior and your attitude, you will greatly influence the outcome of whatever obstacle you are dealing with.

Maxim #7: “I like to challenge myself.”

Just like our tendency to avoid mistakes, we often avoid challenges…because, in our brain, “challenge” usually leads to error, or psychological strain, which is painful and unpleasant. But avoiding challenge is trading long term fulfillment for short term safety.

By and large, the very nature of challenges is that they start off difficult and become progressively easier. Along that path, you learn both the skills you need to succeed at your discipline and the person you need to become to rise to the occasion. I’ve learned this in nearly everything challenging I’ve ever done — from jiu jitsu to learning how to solve a Rubik’s cube. Through continuous challenge and with relentless persistence, frustration always gives way to understanding. And then competence. And finally, mastery.

So my prescription for you is to intentionally, actively seek things that will challenge you. If you understand everything in your life, you’re doing it wrong. There should be at least one element of your day that frustrates you enough to constantly seek a solution. It could be something like a complex business problem, or something simple like reading a book that’s above your comprehension. Begin to see challenge and confusion as an indicator that you are on the right path, rather than a sign that you should turn back and head towards more familiar territory.

Stretch yourself. A mind once stretched will never return to it’s smaller self.

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04/26/2017 – Resisting Influence by Philip Zimbardo

This was too good not to share on a post to my blog for easy access.  Thank you so much for the work you did on this book and throughout your career Prof. Zimbardo!
Find more information here – Lucifer Effect
Resisting Influence
Prepared by Philip Zimbardo and Cindy X. Wang
A Ten-Step Program to Build Resistance and Resilience
(Borrowed from The Lucifer Effect, Chapter 16)

f we consider some of the social psychological principles that fostered the evils we saw during the course of our journey into the heart of darkness. We can us use variants of those principles to get people to accentuate the good and to eliminate the negatives in their lives. Given the range of different types of influence, it is necessary to tailor resistances to each type. Combating wrong dissonant commitments requires different tactics than opposing compliance-gaining strategies used on us. Confronting persuasive speeches and powerful communicators forces us to use different principles than we need for dealing with those who would dehumanize us or deindividuate us. Ways to undercut groupthink are also different than ways to modify the impact of intense recruiters. In the previous sections of this Resistance Guide I have offered some specific suggestions of how to resist different types of social influence.

Here is my 10-step program toward resisting the impact of undesirable social influences, and at the same time promoting personal resilience and civic virtue. It uses ideas that cut across various influence strategies and provides simple, effective modes of dealing with them. The key to resistance lies in development of the three Ss– Self-Awareness, Situational Sensitivity, and Street Smarts. You will see how they are central to many of these general strategies of resistance.

“I made a mistake!”
Let’s start out by encouraging admission of our mistakes, first to ourselves then to others. Accept the dictum that to err is human. You have made an error in judgment; your decision was wrong. You had every reason to believe it was right when you made it, but now you know you were wrong. Say the six Magic words: “I’m sorry”; “I apologize”; “Forgive me.” Say to yourself that, you will learn from your mistakes, grow better from them. Don’t continue to put your money, time, and resources into bad investments. Move on. Doing so openly reduces the need to justify or rationalize our mistakes, and thereby to continue to give support to bad or immoral actions. Confession of error undercuts the motivation to reduce cognitive dissonance; dissonance evaporates when a reality check occurs. “Cutting the bait” instead of resolutely “staying the course” when it is wrong has immediate cost, but it always results in long-term gain. Consider how many years the Vietnam War continued long after top military and administration officials, like Secretary of Defense Robert McNamara, knew that the war was wrong and could not be won. How many thousands of lives were lost to such wrong-headed resistance, when acknowledging failure and error could have saved them. How much good could come to all of us were our political leaders able to admit their similar errors in Iraq? It is more than a political decision to “save face” by denying errors instead saving soldiers’ and civilian lives—it is a moral imperative.

“I am mindful.”
In many settings smart people do dumb things because they fail to attend to key features in the words or actions of influence agents and fail to notice obvious situational clues. Too often we function on automatic pilot, using outworn scripts that have worked for us in the past, never stopping to evaluate whether they are appropriate in the here and now. Following the advice of Harvard researcher, Ellen Langer, we must transform our usual state of mindless inattention into “mindfulness,” especially in new situations. Don’t hesitate to fire a wake-up shot to your cortex; even when in familiar situations old habits continue to rule even though they have become obsolete or wrong. We need to be reminded not to live our lives on automatic pilot, but always to take a Zen moment to reflect on the meaning of the immediate situation, to think before acting. Never go mindlessly into situations where angels and sensible people fear to tread. For the best result add “critical thinking” to mindfulness in your resistance. Ask for evidence to support assertions; demand that ideologies be sufficiently elaborated to allow you to separate rhetoric from substance. Try to determine whether the recommended means ever justify potentially harmful ends. Imagine end game scenarios of the future consequences any current practice. Reject simple solutions as quick fixes for complex personal or social problems. Support critical thinking from the earliest times in a child’s life, alerting them to deceptive ads, biased claims, and distorted perspectives being presented to them. Help them become wiser and warier knowledge consumers.

“I am responsible.”
Taking responsibility for one’s decisions and actions puts the actor in the driver’s seat, for better or for worse. Allowing others to compromise their own responsibility, to diffuse it, makes them powerful back-seat drivers, and makes the car move recklessly ahead without a responsible driver. We become more resistant to undesirable social influence by always maintaining a sense of personal responsibility and by being willing to be held accountable for our actions. Obedience to authority is less blind to the extent that we are aware that diffusion of responsibility merely disguises our individual complicity in the conduct of questionable actions. Your conformity to anti-social group norms is undercut to the extent that you do not allow displacement of responsibility, when you refuse to spread responsibility around the gang, the frat, the shop, the battalion, or the corporation. Always imagine a future time when today’s deed will be on trial and no one will accept your pleas of only following orders, or everyone else was doing it.

“I am Me, the best I can be.”
Do not allow others to deindividuate you, to put you into a category, in a box, a slot, to turn you into an object. Assert your individually; politely state your name and your credentials, loud and clear. Insist on the same behavior in others. Make eye contact (remove all eye-concealing sun glasses), and offer information about yourself that reinforces your unique identity. Find common ground with dominant others in influence situations and use it to enhance similarities. Anonymity and secrecy conceals wrongdoing and undermines the human connection. It can become the breeding ground that generates dehumanization, and, as we now know, dehumanization provides the killing ground for bullies, rapists, torturers, terrorists, and tyrants. Go a step beyond self-individuation. Work to change whatever social conditions make people feel anonymous. Instead, support practices that make others feel special, so that they too have a sense of personal value and self worth. Never allow or practice negative stereotyping—words and labels can be destructive.

“I respect Just Authority, but Rebel against Unjust Authority.”
In every situation, work to distinguish between those in authority who, because of their expertise, wisdom, seniority, or special status, deserve respect, and those unjust authority figures who demand our obedience without having any substance. Many who assume the mantel of authority are pseudo-leaders, false prophets, confidence men and women, self-promoters, who should not be respected, but rather disobeyed and openly exposed to critical evaluation. Parents, teachers, and religious leaders should play more active roles in teaching children this critical differentiation. They should be polite and courteous when such a stance is justified, yet be good, wise children by resisting those authorities that do not deserve their respect. Doing so, will reduce mindless obedience to self-proclaimed authorities whose priorities are not in our best interests.

“I want group acceptance, but value my independence.”
The lure of acceptance into a desired social group is more powerful than that of the mythical golden ring in “Lord of the Rings.” The power of that desire for acceptance will make some people do almost anything to be accepted, and go to even further extremes to avoid rejection by The Group. We are indeed social animals, and usually our social connections benefit us and help us to achieve important goals that we could not achieve alone. However, there are times when conformity to a group norm is counter-productive to the social good. It is imperative to determine when to follow the norm and when to reject it. Ultimately, we live within our own minds, in solitary splendor, and therefore we must be willing and ready to declare our independence regardless of the social rejection it may elicit. It is not easy, especially for young people with shaky self-images, or adults whose self-image is isomorphic with that of their job. Pressures on them to be a “team player,” to sacrifice personal morality for the good of the team are nearly irresistible. What is required is that we step back, get outside opinions, and find new groups that will support our independence and promote our values. There will always be another, different, better group for us.

“I will be more Frame Vigilant.”
Who makes the frame becomes the artist, or the con artist. The way issues are framed is often more influential than the persuasive arguments within their boundaries. Moreover, effective frames can seem not to be frames at all, just sound bites, visual images, slogans, and logos. They influence us without our being conscious of them, and they shape our orientation toward the ideas or issues they promote. For example, voters, who favored reducing estate tax benefits for the rich, were urged to vote against a “death tax”; the tax was exactly the same, but its defining term was different. We desire things that are framed as being “scarce,” even when they are plentiful. We are averse to things that are framed as potential losses, and prefer what is presented to us as a gain, even when the ratio of positive to negative prognoses is the same. We don’t want a 40% chance of losing X over Y, but do want the 60% chance of gaining Y over X. Linguist George Lakoff clearly shows in his writings that it is crucial to be aware of frame power and to be vigilant to offset its insidious influence on our emotions, thoughts, and votes.

“I will balance my Time Perspective.”
We can be led to do things that are not really what we believe in our value when we allow ourselves to become trapped in an expanded present moment. When we stop relying on our sense of past commitments and our sense of future liabilities, we open ourselves to situational temptations to engage in “Lord of the Flies” excesses. By not going “with the flow” when others around you are being abusive or out of control, you are relying a temporal perspective that stretches beyond present-oriented hedonism or present-fatalism. You are likely to engage in a cost/benefit analysis of actions in terms of their future consequences. Or, you may resist by being sufficiently conscious of a past time frame that contains your personal values and standards. By developing a balanced time perspective in which past, present and future can be called into action depending on the situation and task at hand, you are in a better position to act responsibly and wisely than when your time perspective is biased toward reliance on only one or two time frames. Situational power is weakened when past and future combine to contain the excesses of the present. For example, research indicates that righteous Gentiles who helped to hide Dutch Jews from the Nazis did not engage in the kind of rationalizing as their neighbors did in generating reasons for not helping. These heroes depended upon moral structures derived from their past and never lost sight of a future time when they would look back on this terrible situation and be forced to ask themselves whether they had done the right thing when they chose not to succumb to fear and social pressure.

“I will not sacrifice personal or civic freedoms for the illusion of security.”
The need for security is a powerful determinant of human behavior. We can be manipulated into engaging in actions that are alien to us when faced with alleged threats to our security or the promise of security from danger. More often than not, influence peddlers gain power over us by offering the Faustian contract: You will be safe from harm if you will just surrender some of your freedom, either personal or civic, to that authority. The Mephistophelean tempter will argue that his power to save you depends upon the people making small sacrifices of this or this little right or that small freedom. Reject that deal. Never sacrifice basic personal freedoms for the promise of security because the sacrifices are real and immediate and the security is a distant illusion. This is as true in traditional marital arrangements as it is in the commitment of good citizens to the interests of their nation when its leader promises safety at the cost of a collective sacrifice of suspending laws, privacy, and freedoms. Erich Fromm’s classic “Escape from Freedom” reminded us that this is the first step a fascist leader takes even in a nominally democratic society.

“I can oppose unjust Systems.”
Individuals falter in the face of the intensity of the systems we have described: the military and prison systems as well as those of gangs, cults, fraternities, corporations, and even dysfunctional families. But individual resistance in concert with that of others of the same mind and resolve can combine to make a difference. The next section in this chapter will portray individuals who changed systems by being willing to take the risk of blowing the whistle on corruption within them, or constructively working to change them. Resistance may involve physically removing one’s self from a “total situation” in which all information and reward/ punishments are controlled. It may involve challenging the “groupthink” mentality, and being able to document all allegations of wrongdoing. It may involve getting help from other authorities, counselors, investigative reporters, or revolutionary compatriots. Systems have enormous power to resist change and withstand even righteous assault. Here is one place where individual acts of heroism to challenge unjust systems, and their bad barrel makers, are best taken by soliciting others to join one’s cause. The system can redefine individual opposition as delusional, a pair of opponents as sharing folie ˇ deux, but with three on your side, you become a force of ideas to be reckoned with. This 10-step program is really only a starter kit toward building resistance and resilience against undesirable influences and illegitimate attempts at persuasion. It takes your awareness and sensitivity to such influence settings, and a willingness to think for yourself, as you practice being independent and as autonomous as is possible.

04/25/2017 – Emitting Foul Odors in Public

I think one of the most contemptible offenses someone can commit is going into public smelling like a construction site porta potty.  It is not that I lack sympathy for those with medical conditions, living in poverty, or, that for reasons outside their control cannot maintain good personal hygiene.   But for all of the rest of you, shame shame.  I am sure as soon as the public shaming of the stinky becomes common place it will be treated in the same way as fat shaming.  I believe fat and odor to be two very different things as to their impact on the public at large.  I could spend time on the fat issue on another post, but I feel that topic has been kicked around enough by others.

Back to the focus…

kids smell

I was informed by my son that “the stinky kid” is in his classroom and it creates an environment that makes learning and concentrating very difficult.  Apparently this youngster does not have a condition and is not living in poverty.  The explanation provided to me on the subject is that he simply does not LIKE to shower.   I find this explanation lacking and while I have no way of knowing for sure I would like to think this is just a reason the other kids have come up with to cope with the odor.  Knowing the why in most cases helps dramatically with the compassion that is needed to deal with hard situations.  I will be playing detective in the coming weeks to see what information I can gather to better understand this case, but it probably will not solve for the stinky co-worker scenario.

work stink

Do you have a co-worker that is in constant need of a tic-tac?  Perhaps the body odor is out of control?  What do we do when faced with such stank?  I find it as hard to talk about with someone as collecting money that I have lent out.  Both put all the pressure on the perceived innocent at the expense of protecting feelings.  I say no more!  Feelings be damned.  I will be taking a stand, humbly and gently, against what I see as a violation. I hope we can start a movement of helping these violators understand the impact they are having on the rest of us.  Perhaps they need our help.  I am more than willing to supply some deodorant, soap, or a tic-tac to those in need…but let’s not pretend everything is good when it is not.



The Best Damn Workout Plan For Natural Lifters Advanced Training Strategy for Natties by Christian Thibaudeau | 01/27/17

Let me say before we get started that this is a copy paste from T-Nation.  I simply dropped it here to read with less Ads and distractions, and to keep it for myself as an easy place to pull it up.

If you want to see the original check it here – Original Blog

The Number One Natty Mistake

The most common mistake made by those who don’t use performance enhancing drugs is doing too much volume. The whole purpose of training to build muscle is to trigger protein synthesis. Once it’s been triggered, there is no added benefit in continuing to punish a muscle – it will not grow more. In fact, it might even lose size!

The key to growth is to have a big difference between protein synthesis (building muscle) and protein breakdown (mobilizing amino acids from muscles for energy). The more volume you do, the more protein breakdown you get. You don’t want that.

Frequency is King

To maximize growth, frequency is king. That not only applies to how often you train a muscle per week, but also the number of training sessions you do per week.

Frequency is crucial for the natural lifter because the actual training session is the stimulus to trigger protein synthesis. In other words, the workout itself is what puts you in anabolic mode, whereas the enhanced bodybuilder doesn’t need to use the workout as a trigger. The enhanced lifter is in anabolic mode 24 hours a day!

So the more often you train, the more your body stays in an anabolic state and the more muscle you’ll build. But don’t forget that frequency and volume are inversely related. Remember, you can’t do a high volume of work if you have a high frequency of training when you’re natural.

Frequency works better than volume. Hitting a muscle three times per week is the optimal frequency for a natural trainee (with a low volume to compensate for the increase in frequency). Train six days a week, doing short, low volume workouts hitting half the body each time. That’s the only way to get the optimal frequency without the excessive cortisol release.

The Training Split

The best split, both physically and psychologically, is the push/pull split:

Pulling Muscles

  • Hamstrings
  • Back
  • Biceps

Pushing Muscles

  • Quads
  • Pecs
  • Delts
  • Triceps

Each push or pull workout will have 4 exercises – one per muscle group (two for back since it’s made of many different muscles).

Workout A: Pull Workout

  • Hamstring exercise
  • Lats/back-width exercise
  • Rhomboids/rear delt exercise
  • Biceps exercise

Workout B: Push Workout

  • Quad exercise
  • Pec exercise
  • Delt exercise
  • Triceps exercise

You do three pull workouts and three push workouts three times per week, using different exercise at every workout. While you can use any exercise you want, when possible I like to use 2 multi-joint exercises and 1 isolation exercise.

For example, our first hamstring workout of the week might consist of Romanian deadlifts while the second might consist of lying leg curls. The third hamstring workout of the week – the isolation move – might consist of glute ham raises.

How Many Sets and How Should I Do Them?

You will do two preparation sets for each exercises. These are sets where you get the feeling for the weight and decide what training weight you’ll use for the work set(s). It also gets some blood in the muscle to increase the mind-muscle connection.

These sets are not typical warm-ups. They’re done with weights close to your working set weight, or you can even use the same weight as your work sets but do fewer reps. Basically, your level of effort on these two sets is about 7 out of 10.

Then you’ll do one all-out work set. This will use a special technique/method (explained below) and need to be taken to technical failure (but don’t go to the point where you need to cheat to get the weight up). These special techniques will only be used on the third and last set of each exercise:

1 – Heavy Double Rest/Pause

  • Pick a weight you can do around 4-6 reps with.
  • Do your 4-6 hard reps, rest 10-15 seconds, do another 2-3 reps, rest 10-15 seconds, and then try to get an additional 1-2 reps.
  • Always use the same weight. You only do one set of this special technique/method.

2 – Maximum mTor Activation

Here the key is how you perform each rep. Accentuating the eccentric (negative) and loaded stretching are the contraction types that increase mTor activation the most. So with this method you’ll do as follows:

  • Lower the weight over a 5-second count while tensing/flexing the target muscle as hard as possible at all times.
  • Hold the full stretch position for 2 seconds per rep.
  • Do 6-8 reps like this, and on the last rep hold the stretch position for as long as you can tolerate. Again, you only do one set of this special technique/method.

3 – 6-8-10 Drop Set

  • Start the set with a weight you can lift for 6 reps.
  • Drop the weight down immediately by 25-40% (depending on the exercise) and do 8 reps with that new weight.
  • Drop another 25-40% and perform 10 more reps.
  • Rest as little as possible between the parts of the drop set. Only perform one set of this special technique/method.

The Program

This program is unconventional, at least when compared to most modern-day plans, but how has conventional been working for you so far?

Monday – Workout A1

  1. Romanian Deadlift:  2 sets of 6 and one all-out heavy double rest/pause set
  2. Pronated Lat Pulldown or Pull-Up:  2 sets of 6 and one all-out heavy double rest/pause set
  3. Bent-Over Lateral:  2 sets of 8 and one 6-8-10 drop set
  4. Standing Barbell Curl:  2 sets of 6 and one all-out heavy double rest/pause set

Tuesday – Workout B1

  1. Front Squat:  2 sets of 6 and one all-out heavy double rest/pause set
  2. Bench Press:  2 sets of 6 and one all-out heavy double rest/pause set
  3. Dumbbell Lateral Raise:  2 sets of 6 and one 6-8-10 drop set
  4. Lying Dumbbell Triceps Extension:  2 sets of 6 and one maximum mTor activation set

Wednesday – Workout A2

  1. Lying Leg Curl:  2 sets of 6 and one 6-8-10 drop set
  2. Straight-Arm Pulldown or Dumbbell Pullover:  2 sets of 6 and one maximum mTor activation set
  3. Pronated Chest-Supported Row:  2 sets of 8 and one all-out heavy double rest/pause set
  4. Preacher Curl:  2 sets of 6 and one maximum mTor activation set

Thursday – Workout B2

  1. Leg Extension:  2 sets of 6 and one 6-8-10 drop set
  2. Pec Deck or Cable Crossover:  2 sets of 6 and one maximum mTor activation set
  3. Military Press or Dumbbell Shoulder Press:  2 sets of 6 and one all-out heavy double rest/pause set
  4. Close-Grip Decline Bench Press or Dip:  2 sets of 6 and one all-out heavy double rest/pause set

Friday – Workout A3

  1. Glute Ham Raise or Reverse Hyper:  2 sets of 6 and one maximum mTor activation set
  2. Supinated Lat Pulldown:  2 sets of 6 and one 6-8-10 drop set
  3. Neutral-Grip Cable Seated Row:  2 sets of 6 and one maximum mTor activation set
  4. Dumbbell Hammer Curl:  2 sets of 6 and one 6-8-10 drop set

Saturday – Workout B3

  1. Hack Squat Machine or Leg Press:  2 sets of 6 and one maximum mTor activation set
  2. Incline Bench Press or Incline Dumbbell Press:  2 sets of 6 and one 6-8-10 drop set
  3. Dumbbell Front Raise on Incline Bench:  2 sets of 6 and one maximum mTor activation set
  4. Rope Triceps Extension:  2 sets of 6 and one 6-8-10 drop set



130 Morning Dew Circle, Jupiter FL-33458 • matthewranders@gmail.com • (973) 224-2705

Experienced Salesforce.com Admin/Trainer/Data Analyst/Consultant

Passionate and motivated Salesforce.com Admin / Salesforce & Sales Trainer with 7 years’ experience directing complex sales processes and North American Sales team members all while providing value-based analysis and forecasts that drive decisions for leading enterprises.




Salesforce.com Consultant – Training Lead | Simplus, Sandy, UT    (Remote)                           Oct 2017 – Current 

Develop training materials and curriculum for our clients.

  • Conduct discovery interviews with all personas involved in the project to ensure appropriate knowledge transfer.
  • Work with a team of developers, Project Managers, and Change Management practitioners to ensure successful engagements and create pull through revenue opportunities.
  • Collaborate with internal resources to create marketing materials to include blogs and webinars.
  • Salesforce Org Chatter Moderator and Evangelist for internal employees to promote innovation.


Salesforce.com Consultant – Client Partner | FEUJI, Irving, TX                                                     July 2017 – Sept 2017 

Build and manage sales and marketing teams in startup environment.  Develop training department, mentor intern talent pool, and grow revenues.

  • Provide coaching and mentoring to interns on sales, marketing, training, and general business topics.
  • Developed and nurture leads for the salesforce practice.
  • Provide custom solutions to new and existing salesforce customers to maximize adoption and ROI for their salesforce orgs.
  • Consulting on Pardot, Sales Cloud, Mobile Applications, CPQ & CLM, Data Migrations, Service Cloud, Desk.com, and many other features and apps used on the force.com platform.
  • Conduct Business Process Reviews and discovery meetings to uncover obstacles and create plans for success.

Salesforce.com Manager | SECURITAS SECURITY SERVICES, Parsippany, NJ               Nov 2011 – June 2017  

Report directly to COO.  Solely responsible for the Salesforce.com CRM implementation, roll out, training, and ongoing administration.  Responsible for providing critical financial information used for informing and driving strategic business, financial and resource allocation decisions by corporate  leadership of this Global Security company with annual sales revenues of $400 Million and over 10,000 employees.

  • Solely responsible for the Salesforce platform, reporting, training, and support for all North American Sales Reps and their Vice Presidents of Sales.  280 Users, resulting in a drop in turnover in the sales rep position from 18% to 3%.
  • Create and maintain Validation Rules, Workflow Rules, Custom reporting for executive team, and Object & App creation. Sales Cloud direct experience. Other clouds experienced in dev orgs and trailhead exercises.  Currently have 322 badges on trailhead.
  • Manage financial calendars, currencies exchange rates, and all data import/export requirements. (via Data Loader)
  • Work collaboratively with senior management team and sales associates to lead the development of performance indicators, key metrics and ad-hoc (budget variance, A/P, headcount, etc.) reports.
  • Continuous review of new features and updates to the CRM to ensure maximum ROI for the company. Sales goals hit in each of the 5 years in this role.
  • Attend dreamforce annually and local world tour events held by Salesforce.com
  • Engage and help in the salesforce community as time allows.

National Sales Division Controller | SECURITAS SECURITY SERVICES, Parsippany, NJ             Mar 2007 – Nov 2011

Worked under the direct tutelage and mentorship of the Senior Vice President of Sales & Marketing; tasked with managing P&L accounts (balance ~ $300 million), initiated follow-ups and calls to clients resulting in client retention above 92%.

  • Leveraged proficiency in use of Excel for price analysis and costing and report generation to expedite operations.
  • Prepare pricing for RFP responses including detail breakout of costing factors.
  • Brought the closing rates from 12% to 30% over the 4 years in this role.

Director Audit & Compliance | SECURITAS SECURITY SERVICES, Parsippany, NJ                        Oct 2005 – Mar 2007

  • Promoted from a temporary position to assist in planning, auditing, preparation and coordination of monthly and annual audits to ensure state and federal compliance.
  • Developed Audit program and scorecards for over 20 Branch offices.
  • Prepared reports for senior management to understand areas of concern regarding compliance and presenting solutions for achieving compliance in all aspects of the business.






Bachelor of Arts Economics, University of Maryland  2003

Concentration: Corporate Finance & Economics

Certified Salesforce Administrator, Salesforce.com  May 2014

Certification #1867636

Salesforce Certified Sales Cloud Consultant, Salesforce.com  June 2017

Certification #17373789

Salesforce Certified Platform App Builder, Salesforce.com  July 2017

Certification #17514409

Salesforce Certified Advanced Administrator, Salesforce.com  October 2017

Certification #17824413

Salesforce Certified Service Cloud Consultant, Salesforce.com  November 2017

Certification #17955411

Salesforce Certified Community Cloud Consultant, Salesforce.com  March 2018

Certification #18299047



Current Trailhead Badge Count: 322




Technical Skills: MS-Office (MS Word, Excel, PowerPoint), Salesforce.com, Workflows, Validation Rules, Data Migration, and Dataloader


Working on:

Field Service Lightning and CPQ Specialist Certifications

04/10/2017 – Thoughts on Time

Time, one of the most important features of life.  We cannot make more of it and we are all seemingly trying to make the most of it.  This is why Time is our most valuable asset.

So, what are you currently doing with your most valuable asset?

Are you spending 8 plus hours a day working for someone else in a job that is not fulfilling?  Are you watching hours of TV a day?  How are you spending your time?

If you are not spending it wisely now may I suggest that you start.  Find your passion and spend as much time on it as possible.  Read, learn, network, and then most importantly do.  But in order to do much of this, we need someone else to provide their time as well as give up our own.  This time is needed to make new connections or relationships which I believe are the gateways to growth.  And sure, we can all sit and self educate or learn in a vacuum.  But the time it takes to get the knowledge you seek can be drastically shortened, if you seek out an expert to coach you.

  • What is an expert?  Well I heard recently and really like the definition that an expert is someone who is a least one step ahead of you.  They do not have to know it all, but as long as they know more than you do they can offer you more than you could offer yourself alone.

I am sure this is not something new, but I feel we need to constantly be aware of how we spend our time and work towards using it more effectively.  It is easy to keep our heads down and remain in the current flow/pace, but if you want a more rewarding life you need to be willing to work for it.  And of course, this takes time.  If any one reading this ever witnesses me wasting mine please do me the favor and call attention to it.  Get me back on track of using time vs time using me.



04/06/2017 – Thoughts on Perception

Thought exercise time:

  • When did you first hear of the company that you work for?
  • How did you become familiar with this company?
  • What were your initial thoughts, feelings, and what did you associate with the industry in which this company belongs to?

Now think about:

  • What do you want the above to be today for others?
  • What do you want people to think about your industry, your company/business, and what are you doing to steer things in that direction?

Figure out what you want that to be, plan out the how you will get there, and take action…but most importantly know the why!

We all know there are plenty of companies and industries that are not glamorous, but do we think about the why?  I think it is up to every single employee of a business or that work in a certain industry to help market and shift the perception to reality.  To get other businesses or consumers to see that positive change that the company or industry is either trying to make or is successfully achieving in the world.    I believe that changing the hearts and minds will translate to a better understanding and a stronger emotional connection between our businesses and customers and the result will be more trust between the two.  If we keep that trust by honoring and upholding our promises how can we not be successful?

“Be the change you want to see in the world.” – Mahatma Gandhi