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4 SET FRIDAY 5/12/17

“Life is growth. You grow or you die.”
- Phil Knight, Nike Founder

It’s easy for every one of us to get stuck in our day-to-day routine that we lose ambition to grow. That’s why I’m excited to introduce 4 Set Friday, a rundown of the top fitness content I’m consuming this week.

I was once a lost soul in the gym. I spent YEARS going through the motions with a shitty split, 3 sets of 10 and no progress. It wasn’t until I got my mind right that I started seeing real results and, in turn, enjoying the f*ck out of training.

Yeah, that’s me. I work out.

These days, it can be tough to tell who out there genuinely knows their shit. So, regardless of your goals, age or ability, the tips, tricks and tools in 4 Set Friday are guaranteed by me to hook you with some grade-A knowledge.

Whaddya say I shut up now and drop that new flava in ya ear?

Must Read Blog Article

Dumbbells are Better than Barbells for Pec Development – Tony Gentilcore

Want a bigger chest? Yeah, I know you do.

See why Tony G. says you should be incorporating more dumbbell work into your chest training. He even includes a handful of dumbbell exercises you can try during your next chest day.

F*ck yeah.

YouTube Video You Have to See

Stronger in 2 Seconds – Athlean-X

Believe it or not, it’s possible.

Resident AMMO favorite Jeff Cavaliere reinforces the oft-forgotten concept of leverage in resistance training.

Everyone from beginners to seasoned gym pro’s can take something away from this short video (even if only to remind you that the deadlift begins as a pressing exercise!).

Podcast of the Week

Getting Jacked & Building an Empire – Renegade Radio with Jay Ferruggia feat. Mark Bell

Jay Ferruggia digs deep with notorious strongman turned fitness mogul Mark “Smelly” Bell.

Hear about Mark’s start lifting weights (after having his football stolen), early days on the pro wrasslin’ circuit and progression to his present day perch high atop the fitness world.

Set aside some time, this baby is 90 minutes of action.

Quote I’m Repeating to Myself

“Nothing in this world can take the place of persistence. Talent will not: nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not: the world is full of educated derelicts. Persistence and determination alone are omnipotent.” – Calvin Coolidge, 30th President of the United States

This is quite possibly my favorite quote ever. We’re all blessed with different talents and circumstances, but what truly makes the difference between success and failure is persistence when shit hits the fan (life pro tip: shit always hits the fan).

What do you think about 4 Set Friday? Do you love it? Hate it? Either way, help a brotha out: share with it with your friends and/or comment below.



About Jay Cellura

Jay Cellura is the Founder & CEO of AMMO Athletic, makers of the ultimate athletic apparel. He is a graduate of Case Western Reserve University. Jay was previously an investor in the private equity world who left to pursue his passion for fitness and developing products that help others achieve their fit goals. Follow Jay on Instagram.

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