Code 3 Fitness

07/14/2026

I'm a proponent of targeting muscles in different ways to change the stimulus. Arnold called it "shocking the muscle."

Above is a decline dumbbell fly. Having a slight decline changes the stimulus compared to a conventional flat bench. Also, I have my feet up on the bench which adds in the challenge of maintaining balance.

For flyes you should always go light and do ~12-15+ repetitions. The movement puts your shoulder in an extreme position. You should also do flyes later in the chest workout - prioritize heavy compounds like the bench press and dips first, then burn them out with these. At the bottom get a good (but safe) stretch on the pecs. Maintain a good and controlled tempo - don't let the dumbbells fall down towards the ground (increases chance of a tear).

05/10/2026

To optimally target your chest, it's important to hit it from a variety of angles, mainly flat bench press and incline bench press. I'm an advocate of using different means as well - free weights, smith machine, cables, etc.

In this video I'm using cables to hit an incline bench press. This is different because there is constant tension, unlike dumbbells where at the top of the movement there is little to resistance since the dumbbells push straight down the forearms. Using cables also incorporates more stabilizer muscles in the shoulders compared to the barbell or especially the smith machine, although those can be overloaded more intensely (so don't neglect those methods).

04/04/2026

Online personal training slots still available!

04/03/2026

03/15/2026

may have stopped by the gym today for some one-on-one fitness training. This may be AI, but who can be sure?

03/03/2026

Osteoporosis - one of the major side effects of Ozempic and other weight loss drugs that cause a rapid drastic of body weight. THAT INCLUDES MUSCLE AND BONE LOSS!

A great way to mitigate or eliminate this issue is with proper strength training and recovery. This includes lifting weights with proper intensity and programming.

02/24/2026

The biceps have more than one job, one of them being supination of the palm (moving the palm upwards). Back in the day Arnold Schwarzenegger used to add a small weight to the inside of the dumbbell to hit the biceps a little harder.

When doing dumbbell bicep curls this is why I have clients rotate their palms inward at the bottom - it activates supination of the palm on the way back up. It also gives a better range of motion, puts a better stretch on the muscle at the bottom, and the dumbbell doesn't awkwardly hit the thighs on the way down. You can do both arms at the same time, but I suggest alternating to really focus on one arm at a time, give the off arm a few seconds rest, and to avoid awkward swaying as much as possible.

01/29/2026

💪 Introducing Online Personal Training 💪

Personal training is a luxury that many can't afford when it comes to the traditional in-person method. Some trainers charge $100+ per session, so assuming twice a week that's $800+ per month! But your health should be a priority, and online personal training with proper guidance about exercise, nutrition, supplementation, mobility, and of course, accountability gives you the resources to enhance your health at a more affordable rate. 💰

I ran a pilot program with one client and so far she has lost 27 lbs 🔥 and is more dedicated and disciplined than ever. In fact, the feedback is she loves the exercises, programming, and most of all - THE RESULTS. 💥

My online training is starting at $199/month (for now). As things scale up, so will the price, so get in sooner than later.

01/21/2026

during a recent session hitting the lats with neutral grip machine rows. To hit the lats in such a way - rows - we use an assortment of different equipment to switch up the stimulus, both machines and free weights.

01/04/2026

Concentrate on your arms with Concentration Curls. These are known to help build biceps vertically, or the "bicep peak." When training biceps you'll want both width and height for optimal growth.

When training I'll do two bicep exercises during that session. These exercises will be at the end of the session after heavier compounds like rows and lat pulldowns. The first will be heavier to overload the muscle, such as dumbbell bicep curls or cable curls. Afterwards I'll do these at 12-15 repetitions - sometimes upwards of 20 - to burn out the rest of the muscle fibers.

Tips: Use a controlled tempo, at the bottom have the elbow all of the way open, actively squeeze at the top of the movement, and you can pause at the bottom to stop the stretch reflex and make the exercise harder.