MISTAKES
WEAK & OUT OF SHAPE
IAN BARSEAGLE
HOW THIS 25-PAGE GUIDE WILL HELP
YOU CRUSH LIFE (& YOUR BICEPS)
What’s up bro, this is Ian,
First, congratulations on downloading this guide!
It’s free so why not?
I was excited to share this, because this short “5
mistakes” guide is going to impact your life more
than any paid fitness course you could have
bought anywhere else (except for the Soviet
Strength Secrets, of course)
Maybe you think I’m exaggerating, but I’m not.
The reason I’m so confident is that this guide
here talks about the ACTUAL stupid mistakes
you’re making. Not the BS ones everyone already
knows or that are simply not true.
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Because when the average fitness influencer
makes a program or workout, they just look at
themselves and their "own experience". They
don’t look at what their people needs, and if you
don’t really know your people, then how can you
help them?
This guide is created from watching you guys,
seeing what you are posting on your profiles, and
taking into account all the questions you guys ask
me in my DM’s and in real life.
Out of all those questions, these are the 5
mistakes I see happening A LOT which are
terrible if you want to become as big and strong
as possible in a matter of months, not years.
Don’t take this lightly… Maybe you think oh yeah
some “simple tips”, YES simple tips, so
IMPLEMENT them, because you don’t realize how
this can change your entire life.
But before your mind goes to:
“Oh yea, so: sleep 8h, eat enough protein, be
consistent, etc.” that’s not what this is about. You
already know this stuff.
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Plus… Maybe it starts with some muscles and
strength, but you have no idea where those
muscles and skills can take you.
It’s cool to look good in the gym, and make
people next to you stare at you while you’re
picking up multiple 20 kg plates for dips… but
that’s only one part of being a Barseagle Beast.
When you’re a REAL calisthenics beast, you are
not only as strong as you can possibly be, but you
look more built; you look older and more mature,
which girls around you will find hard to ignore.
Haha, it’s gonna be funny bro, you’ll see how you
finish a 20 kg set of pull-ups and see a cute girl
staring at you, and then quickly look away.
They’ve got their eyes on you lol
Even the girls you went to school with that didn’t
even know you existed.
After your “Barseagle Transformation”, you will
not look like a "young kid" anymore...
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Now, you look like a man that knows what he’s
doing. A man that’s disciplined, hardworking,
and has a vision for himself.
That’s what people see when they look at me,
and if you avoid the 5 mistakes I’m about to share
in this guide and follow the advice I give you in my
program (if you have access to that), then that’s
what people will see when they look at you.
You may even have heard of the
“triangle of life”, which is: health,
wealth and relationships.
This guide will help you with all three. You will not
only become healthier, bigger, and stronger, but
you will also become more disciplined, get more
opportunities, and you will have a WAY easier
time with girls than the average guy who is eating
junk food every day (sometimes is ok), drinking
Red Bulls, and has never truly challenged himself.
So, with all this being said, I hope you realize the
importance of these 5 super simple, but lifechanging advices.
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I didn’t make this guide super long, because why
make it long when it can be short? But trust me
when I tell you, that the advice I give you here
will impact your life a lot.
Let’s get into them.
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YOU ARE TOO EXCITED
ABOUT THE SKILLS
One of the biggest mistakes I see people make is
that they see one of my video’s and think that I
got the body and strength by only training skills
like handstands, front levers, planche etc.
Of course, these are amazing skills. It’s part of
calisthenics and I completely understand that
you’re excited to make your body float in the air
like superman – making people pull out their
phones and start filming when they see you
train…
And I also understand you can build muscle by
training skills, sure, but it will be the lowest
amount possible, and this is especially important
when you’re a beginner and you don’t have strong
fundamentals yet.
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If you’re trying to build REAL MUSCLE as fast as
humanly possible, then your main focus can’t be
skills, because for optimal muscle growth you
need:
Muscle contraction.
Maybe you’re a well studied gymbro and you
think,
“But Ian, isometric contraction is ALSO
contraction!” (isometric contraction means
holding tension in the muscle without moving it),
Yes that is factually correct, but it will give you
the slowest progress possible because it is the
lowest intensity.
It’s not for nothing that isometric holds are
commonly used by physiotherapists to help old
people rebuild their strength from 0 after falling
down the stairs…
So, take my advice and focus on REAL eccentric
and concentric contraction, or in bro terms: all
the way up, all the way down.
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Also, even if you want to learn skills as fast as
possible. You don't get there by training skills
first.
First you train STRENGTH, because the stronger
you are, the easier you will learn the skills (this is
one of the most important principles from the
SSS program).
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YOU FORGET ABOUT THE
VALUE OF GYM MOVEMENTS
When I talk about “gym”, I am not talking about
chasing the pump like the average juiced-up
fitness influencer who already builds muscle from
lifting some grocery bags off the ground, that’s
not what I mean.
To be clear, by “gym” I mean:
COMPOUND MOVEMENTS.
Maybe you see videos of me doing 90° push-ups
with long legs, 188 cm tall and 92 kg heavy, but
don’t be mistaken…
I did not get the muscle or the strength
by doing planche push-ups.
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THE TRUTH is that I got most of this muscle by
focussing on strength through compound
movements or “gym” movements. I’m talking
dips, pull-ups, hack squats, etc.
These are the movements that will help you build
a very impressive physique and in the end will
also give you the strength to make your body
float in the air.
Isolation moves like bicep curls, pistol squats or
side delts are cool, but don’t forget…
Compound movements are and will always be
KING in helping you become as BIG and
STRONG as fast as humanly possible.
Of course, there are more nuances to this which
other people get completely wrong, which is why
their progress is very, very slow, but we will talk
about that later… because bro…
Lifting compound movements is great, training
hard is great, but it does not matter if you don’t
give yourself the proper energy and nutrition to
help your body turn all that hard work into:
MUSCLE.
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YOU EXPECT A BEAST
PHYSIQUE WITH AN ANT DIET
I must have talked to DOZENS of guys who say,
“Bro I eat a lot, I train a lot bro”, but they still don’t
gain any weight or muscle mass… and the simple
reason is that you’re not eating enough bro.
Maybe you FEEL like you eat a lot. Heck, maybe
you DO eat a lot, but if you look at the results in
the mirror, it is clearly not enough.
If that is the case, then you probably have the
same skinny-boy metabolism like me.
Maybe you thought I gained muscle easily but
nah, it was actually very hard for me to gain
muscle.
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Sure, I may have good genetics for how my body
looks aesthetically, I will admit that, but that does
not mean that the muscle just “magically”
appeared on my body.
Bro, I can remember the days when I did not even
want to look at my pasta with tuna anymore
because I had to eat so much food, and even
though stuffing your body with enough food to
build muscle OUTRAGEOUSLY quickly is not
going to be “easy”...
There are 4 things I did that made it 100 times
easier for me to keep eating 3.500-4,000
calories consistently for years (that’s how much
my body needs at 92 kg).
This was not part of this guide, but why not:
1. LEARN HOW LONG IT TAKES FOR
DIFFERENT FOODS TO DIGEST.
This way you know when you need to eat again
even though you may not be hungry. Simply the
fact of knowing that the food should already be
digested makes you wanna eat. Knowledge is
important.
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2. THE BEST FOODS ARE BASIC FOODS.
Eggs, pasta, meat, beans, basic stuff. The
problem is… people get tired of them quickly
because you’ll eat the same thing every day.
To make this better, use seasoning or different
ways of cooking the food. This will make the
eating part more enjoyable.
3. MINDSET IS THE MAIN THING.
Whenever you don’t want to eat but you have to,
just do it. No one else is going to help you eat
enough to build the body of a BEAST, you have to
do it yourself. Think deep and let that get to you,
use your reason for working out to be the
motivation for you to eat more.
4. ALWAYS BLAME YOURSELF.
This may sound a bit weird, but whenever you
skip a meal, if you don’t eat enough or if you eat
too much, blame yourself. This will make you feel
like you disrespected yourself by not doing what
you were supposed to do. Feeling guilty and
admitting you fucked up is important, this will
force you to change internally, believe me.
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There you go bro. These methods might sound a
little weird at first but they work very well.
Maybe you’re thinking; “Bro, why are you spilling
all these secrets in this book for free?” and it’s
true I’m being generous here, but I really just
want to help you guys out. I can’t share
everything for free because people will not value
it for what it’s worth…
It’s like those free goodie bags you get at events.
What’s the first thing you do when you get home
with that bag full of cool free stuff?
YOU FORGET ABOUT IT
You end up not even looking what’s inside. It
would be a shame if that happened to the Soviet
Strength Secrets I discovered from talking to
numerous Russian & Ukrainian pro strength and
calisthenics athletes (& the thousands of pounds
I spent for consultation calls and coaching).
Still, I know people may come inside, steal my
stuff, and claim it’s theirs, but I don’t care.
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I have faith the Barseagle Community will find the
liars and set the record straight where the
information REALLY comes from.
Anyway, got a bit sidetracked there.
BACK TO THE GUIDE.
Now you’re focusing on compound lifts and
eating more (probably even more than you think
right now), but there is one mistake nobody
thinks about which is a stupid, stupid mistake and
it happens a lot because of the big ego’s people
have in the fitness industry which is the fact…
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YOU ONLY SEE THE “SMALL
INJURY”, NOT THE POTENTIAL
OF BECOMING DISABLED
Guys will notice injuries, and think, “Oh it’s fine”
because they can still train...
But what they don’t realize is that the even
smallest injury can become a BIG injury that
prevents you from training for months (or forever
in extreme cases).
You think, “But I don’t want to skip my workout, I’ll
lose all my gains!!”, so you keep training with a
little pain, but then 2–3 workouts later you tear
your bicep or hurt your lower back and you can’t
even do a single push up or pull-up for the rest of
the year.
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Now… while you are losing all your muscle and
becoming more fat because you are forced to
rest for weeks & months...
Someone else who followed my advice and takes
maybe 1-2 days rest when he felt some pain, is
doing 50 kg dips, handstand push-ups and has
the numbers of all the girls at his gym.
Yes, this is EXACTLY what
would happen.
Oh, and most of the time this doesn’t happen
“just once”.
In most cases, you lose a couple weeks here, a
couple weeks there, and in the end you’re ONE
year later and your arms are still weak, your
weights haven’t changed and your Instagram
DMs are still empty.
That’s a waste of time, and that’s not even the
worst part…
Because if you’re REALLY unlucky ‘(which
sometimes happens) one minor injury can keep
you basically ”disabled” forever.
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I know of many athletes personally, which have
had to stop training the way they used to
because of injuries which is horrible because
they’re not only unable to train…
They’re unable to practice the passion that gives
them POWER.
So please, when you are injured or feel constant
pain, take a rest day or 2, sleep well, eat well, and
if the pain does not go away, go to a doctor or
physiotherapist.
Don't be stupid.
Okay bro, we are approaching the LAST mistake
of this guide, which is probably one you have
never heard of before...
It is sneaky, and the entire fitness industry KEEPS
making this mistake, even the fitness influencers
and bodybuilders you look up to so much, which
is the fact that…
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YOU’RE DOING TOO MANY
GYM EXERCISES
If you don’t know… almost the whole fitness
industry is on steroids. Maybe a small percentage
of them are natural, but most guys are taking
something, so… when you take this into account,
then you must realize that for them, it does not
matter what they do to build muscle.
Bro, their T-levels are reaching for the moon,
they’re already building muscle by moving a
chair…
But this is a big problem, because there are so
many beginners who see these guys do “Bicep
Curls”, “Prayer Curls”, “Spider-Man Curls” and 20
other different type of Curls so all the young guys
think that’s what you need to do, but it’s bullshit.
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BUT… Watch out…
Just doing exercises of 3x10 is not what I mean.
You FIRST need to perform the exercises with
proper form, full ROM (range of motion), and
SECONDLY...
You need to know how to properly progressive
overload the muscle.
This is where fitness influencers have NO IDEA
what they are talking about bro...
Because sure bro, you can focus on "increasing
volume" & "muscle-mind connection" and stuff,
but I'll be honest...
These are all super slow and super ineffective
methods for naturals.
You need to focus more on INTENSITY instead.
Now, I do not mean you need to go for a “one rep
max” every gym session, but there is a specific
progressive overload method where you only
have to do 2 exercises and 2 sets and that’s IT.
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This is one of the most powerful secrets I
discovered from the Russian and Ukrainian
Strength athletes, which is the main driver for why
people inside Soviet Strength Secrets are
building muscle and strength so quickly...
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And there are a lot more bro...
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The method i’m talking about is part of an entire
training system, so I can’t explain it in a single
paragraph.
That’s why I turned it into an entire program in
the first place, but if you are ready to finally make
a change and become bigger and stronger than
you have ever been in your life in the next 90
days...
Then just click here to get the Soviet Strength
Secrets, because like I said in the beginning, this
is not just about "muscle", this is about your life
bro.
The journey that you are starting right now, is not
just a "body transformation" journey.
You are becoming a man and
setting yourself up for success.
Do you remember the triangle? Health, wealth
and relationships. This is how I achieved so much
and will continue to achieve even more...
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Now lastly, if you reached the end of
this entire guide:
CONGRATULATIONS bro, amazing.
I’m excited for you to try this out, and please do
share with me in the DMs what YOU thought was
most valuable in this guide. Every week I take
some time to answer my DMs.
It’s almost impossible at this point to reach
everyone, but I always try.
To get the highest chance of me seeing your
message, take a screenshot of this guide and
send the picture to me, or even tag me in your
story or something, spam me a little bit, it’s okay.
It would be awesome to see how this has helped
you.
If you’re ready to become a BEAST in the next 90
days and are starting out with the Soviet Strength
Secrets, then I will see you inside the community!
See you bro!
Ian
🗿
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