The 80/20 Athlete

I don't specialize. Specialization is for insects. And professional athletes. I bench 270, do weighted pull-ups with 135 pounds, and run marathons. Not because I'm special. Because I found a better way.

Most fitness advice comes from two types of people: Those trying to sell you something, and those who spend 10 hours a week in the gym chasing the last 20% of gains. Neither helps the average person who wants to be strong, look good, and still have time to live.

Here's the truth: You can get 80% of the results with 20% of the effort. But that 20% needs to be real effort.

The Core Principle: Get Stronger

You need 2-3 intense lifting sessions per week. Not CrossFit-style sweaty metcons. Real strength work. Push close to failure. Choose lifts that match your goals. Most men can bench 225 pounds within 6-12 months if they try consistently. They rarely do though.

What to Skip

The 80/20 athlete doesn't waste time on distractions. Leave these to the specialists:

• Long warmups beyond 10 minutes
• Obsessing over the "big three" lifts
• Extended rest periods (do antagonistic supersets instead)
• Any set more than 4 reps from failure
• Five sets of five reps
• Foam rolling
• Saunas
• 90% of supplements
• Zone 1 cardio

Nutrition Without the Nonsense

Eating habits are personal. I'll avoid saying too much. Here's what research shows uncontroversially:

• Excessive sugar is linked to obesity and heart disease
• Processed meats increase cancer risk
• More fruits and vegetables mean less disease
• Caloric restriction extends lifespan in mammals

Supplements I Take

During fasting:

• Vitamin C (500-1000mg)
• Fish Oil (1-3g)

With food:

• Vitamin D3 + K2
• Garlic or Ginger
• Creatine

Before sleep:

• Magnesium Glycinate

Beyond the Basics

Get a water filter. Buy an air filter. These matter more than most supplements.

This approach isn't about being the best. It's about being better than most while still having time to ski, climb, or do whatever else matters to you. The ancient Greeks and Romans had it right: Well-rounded athleticism beats specialization for anyone who wants to truly live.

The last 20% is a grind. Let others chase it. Take your 80% and go enjoy life.