Mario Tomic Intermediate Workout

Disclaimer & Copyright The contents of this book are the opinions of the author and should not be taken as medical advice. Always consult your healthcare professional before beginning any exercise program. If you experience any pain or difficulty during exercise, stop and consult your healthcare provider. Participants assume all risks associated with exercise and activity. Mario Tomic will not be held liable for any injuries that occur.

Copyright © 2017 Mario Tomic All rights reserved.

“Can I share the workout?” Absolutely! This book was written to help you and your friends get better results and put an end to outdated “broscience” nonsense that most guys are doing in the gym. Feel free to share it on social media or email it to your buddies. My only request is that you don't make changes to the book.

MARIO TOMIC INTERMEDIATE WORKOUT ROUTINE | Page 2

What Will You Get Out Of This Book? In my three years of being an online coach, I’ve learned what most guys want to get out of working on their health and fitness. Here are the top three types of goals: 1. Obtaining the kind of body that gets respect from men and attraction from women 2. Improving focus, mood, motivation, health and energy levels 3. Challenge themselves to become the best person they can be and be proud of their achievements. All three goals are achievable with the right training, nutrition and recovery plan. However, let’s not forget the mindset. There is no such thing as “instant results”. Big changes take time and consistent effort. Also, everyone is different. We all live different lives and I can't tell you exactly when you are going to reach your physique goal. I can only point you in the right direction and give you the tools to get there. The workout in this book is one of those tools. Now, before you even begin, I have to point out that the content in this book isn’t for every guy. It’s not for guys who want “6-minute abs”, it’s not for guys who want to take steroids, and it’s not for guys who don’t care enough about their goals or those not willing to put in the effort to read a 30 page PDF. Sorry, but if you’re looking for the quick 30-minute 2-3 days per week workout plan, you won’t find it here. I’m well aware that by saying this that I just alienated 90% of the population, but it’s only fair to be 100% open and honest before you continue reading.


Ok, so who is this book for? If you’re a guy who’s willing to put in the extra time and effort into training 1 hour and more 4 days per week (or more) and you have the mindset of maximizing results then you’re at the right place. Now, this workout (or any other workout) is just one pi ece of the puzzle. A good nutrition strategy, hitting the right amount of calories and macros consistently, eating mainly whole healthy unprocessed foods, getting high-quality sleep, and an action-taking mindset are all fundamental to your success. Even with everything in place, different guys will get different results. You may reach your personal goal in just a few months and then just maintain that physique for a while. On the other hand, someone else may take a few years to be happy with their results. The important thing right now is to make a commitment to read this book and start implementing. Information is useless unless you apply it. To your success, Mario Tomic

Mario Tomic


Who Am I to talk about training? My name is Mario Tomic. I’m a certified physique coach with an M.S. degree in Computing, and I've spent the last three years of my life actively coaching men to maximize their physical and mental performance.

Aside from active coaching, I’ve spent the last five years devouring scientific journals, textbooks, and attending seminars all around the


world to learn from the world’s leading experts in exercise, nutrition, and behavioral science.

My videos at https://www.youtube.com/MarioTomicOfficial have been seen over 7.5 million times, and I’ve been doing monthly seminars around the world spreading the message of living a healthy fulfilled life.

Now, the reason I'm telling you this IS NOT to brag or to get an ego boost. I'm no better or worse than you. Basically, I’m just a nerdy ex-gamer dude who decided to spend hundreds of hours learning the science of exercise, nutrition, recovery and the psychology behind success.


Everything I know now is accessible to you, if you’re willing to put in the time and effort. Also, to be clear, I don’t want to be your guru. There are plenty of pseudoscience bros claiming to have a magical one-size-fits-all solution to getting big, strong, shredded fast. This book is NOT a magic pill. The information in this book, my seminars, articles and videos is primarily based on the latest peer-reviewed research and my experience from coaching over 150 men. As an engineer with a strong background in designing algorithms and systems, I’m a big believer in a data-driven approach to training and nutrition. (And general success.) In practice this means that you implement a program based on the latest research, measure progression, and adjust over time. Lastly, removing the ego is a critical part of the journey to becoming the best human being you can be. This journey is not about being better than someone else. It’s about being better than yourself. As far as my physique goes, I possess average genetics both for muscle size and strength. The physique you see below took me five years to attain, I made every mistake in the book. And now, most of my clients achieve comparable results within 1-2 years.


Sadly, when I started, my only source of information were bigger guys in the gym, random blogs, online forums, and mainstream magazines. It turns out those sources don’t really care about science, data or facts. And about half of the things I was doing were either complete “broscience” that gave zero results or stuff that slowed down my progress.

Is It Hard to Build a Lean and Strong Physique? So, here's the deal. 90% of guys in the gym never come close to reaching their full potential. And it’s usually not the lack of willpower or effort. Even the most consistent guys end up spinning their wheels for years stuck in what I like to call the “intermediate purgatory”. The “intermediate purgatory” is a point in your fitness journey when you’ve gone through the newbie gains phase and doing random methods with your training and nutrition doesn’t work anymore. This “purgatory” phase typically starts about six months to one year into the journey. That’s when most guys hit a plateau. And from then on, they look the same year to year with microscopic progress. After a while, due to frustration most guys become susceptible to marketing scams, poorly designed generic programs and start wasting hundreds of dollars on useless supplements thinking that’s the secret. You know how I know this? I was that guy.


I remember the frustration of training 5-6 days per week, doing supersets, drop sets, super slow reps, training abs every day, doing “get sore in 5 minutes” guru methods but my physique wasn’t changing. What really drove me nuts was seeing how some of my friends did the same exact program and made ten times more gains than me. It took me two years to realize that something needs to change or I’m forever going to be stuck in the “intermediate purgatory”. Ok, so what changed? I realized that if you’re someone like myself, with average or sub-average genetics, random workouts or random nutrition plans don’t work. The reality is, if you have below average genetics, you need an above average program, backed by the latest research if you want to see results. Of course, there will always be guys out there that will get a “perfect body” with training 2-3 days a week or a few push-ups at home. These guys probably aren’t reading this book, they can do whatever and still get crazy good results. But that’s not you and me. Of course, we can complain about not winning the genetic lottery all day long, but that won’t change much. Instead, we can take control over the situation, accept the fact that we might need to put in extra work and take action. That’s what winners do. And I know if you’ve come this far into the book that you’re ready for this. Now let’s make it happen!


MT Intermediate Workout Routine Day 1 - Upper Body Strength 1a) Barbell Bench Press 3 x 4 - 6 1b) (Weighted) Chin-Ups 3 x 4 - 6 2a) Overhead Press 3 x 6 - 10 2b) Dumbbell Bent-Over Row 3 x 6 - 10 3a) Bayesian Fly 3 x 12 - 15 3b) Cable Lateral Raise 3 x 12 - 15 3c) Bayesian Curl 3 x 12 - 15

Day 2 - Lower Body Strength 1) Barbell Squat 4 x 4 - 6 2) Romanian Deadlift 3 x 4 - 6 3) Smith Machine Hip Thrust 3 x 6 - 10 4a) Leg Curl Machine 3 x 8 - 12 4b) Leg Extension Machine 3 x 8 - 12 4c) Seated Calf Raise 3 x 8 - 12

Day 3 – Active Recovery As a form of active recovery between workouts I recommend lowintensity walking. About 7500 – 10000 steps on this day will do the job. Have a friend join you or combine walking with listening to an audiobook to make it more productive and enjoyable.


Day 4 - Upper Body Hypertrophy 1a) Barbell Incline Bench Press 3 x 8 - 12 1b) (Weighted) Pull-Ups 3 x 8 - 12 2a) (Weighted) Push-Ups 3 x 14 - 18 2b) Cable Seated Row 3 x 12 - 15 3a) Face Pulls 3 x 12 - 15 3b) Rope Overhead Triceps Extension 3 x 12 - 15 3c) Bayesian Hammer Curl 3 x 12 - 15

Day 5 - Lower Body Hypertrophy 1) Barbell Squat 4 x 8 - 12 2) Romanian Deadlift 3 x 8 - 12 3a) Dumbbell Rear Lunge 3 x 8 - 12 3b) Dumbbell 45 Degree Hip Extension 3 x 8 - 12 4a) Leg Curl Machine 3 x 12 - 15 4b) Dumbbell Standing Calf Raise 3 x 12 - 15

Day 6 – Active Recovery or Metabolic Resistance Training Option 1: Active Recovery If you’re sore from yesterday’s workout this is a good option. For active recovery, I recommend walking 10 000 steps same as on Day 3 or a short light cardio session. If you choose cardio, go for a stationary bike or the elliptical trainer as a form of cardio that doesn’t have a strong eccentric component.


As for volume and intensity, go for around 30 minute at about 65% intensity.

Note: Some individuals find that adding larger amount of cardio increases their appetite while others might experience appetite suppressing effects. If your goal is fat loss, and you want to make staying in a calorie deficit easier be aware of how cardio affects your appetite. Overall, for active recovery purposes, take it easy, the goal is recovery.

Option 2: Metabolic Resistance Training If you don’t feel tired at all and if you’re looking to some activity to burn some extra calories Metabolic Resistance Training (MRT) is a very effective method. MRT is also an excellent way to get some extra practice with the main compound lifts to increase strength.

How to do MRT? Choose your favorite 4 compound exercises. Keep it light weight, rest minimally between sets and do 3-5 rounds in a circuit.

Example circuit: 30 reps Squat > 20 Push-ups > 20 reps Barbell Rows > 15 reps Overhead Press. Take 1-3 Minutes rest between each circuit.

Day 7 - Full REST day Take a walk, meditate, read a book, have fun with friends/family and just rest.


General Notes: 1 – This workout is designed for men A workout for women would look very different. And if you’re a female reading this, I’ll be sure to create a free sample routine for you soon.

2 – Notation Sets marked as 1a) and 1b) or 2a) are agonist-antagonist paired sets (APS). You perform one set of Movement A followed by 1-3 minutes of rest and then you perform a set of Exercise B. You alternate exercises until you perform all the prescribed sets. This will allow you to save time and shorten the workout. At the same time, agonist-antagonist paired sets will allow you to maintain the necessary training volume which is the primary cause of muscle growth.

Note: Alternating sets is not required, and is entirely optional. If your gym logistics don’t allow for alternating sets or you just wish to perform the movements as standard straight sets feel free to do so.

3 – Workout Equipment - Weight straps are recommended for heavy Romanian Deadlifts and Dumbbell Lunges. - Weight belt is recommended for Weighted Chin-ups and Pull-Ups. - Should you wear a belt while training? Read this.

4 – Changing Movement See the Exercise Variety/Selection part in the guidelines below.


FAQ & Workout Guidelines: How to Warm-Up? The goal of the warm-up is to increase your body temperature and make sure your muscles can be fully activated. As a rule, the warm-up is not supposed to make you fatigued. While warming up, pay attention to your body temperature and how ready you feel. How much time you need to spend warming-up depends on a lot of factors such as: - Temperature of the gym - Climate/Current weather - Time of the day at which you're training - How active you were outside of the gym before training - How you feel on that specific day - Your sleep (and more)

Note: You can warm-up faster by wearing a sweater, an extra shirt, hoodie or a jacket.

Warm-Up Protocol Step 1: Low-Intensity cardio Walk 5 minutes on a treadmill (Don’t run). Or spend 5 minutes on a stationary bike or a rower machine. If after 5 minutes you still feel cold do more until you feel ready.


Step 2: Muscle activation and increased mobility Do one 30-second RCK Plank followed by a 30-second Side Plank (each side). While performing these exercises focus on actively flexing all the muscles in your body and take 3-6 deep breaths.

Note: Don't incorporate static stretching and holding stretched positions longer than 20 seconds before the workout as this has been shown to reduce force output. Step 3: Warm-Up with weights For every compound exercise in the plan, perform a few warm-up sets as described below:    

Empty bar/no weight for 6 reps Increase weight and do 5 reps Increase weight and do 4 reps Increase weight and do 3 reps

If you're doing very heavy weights and if you feel like this is not enough do more sets.

Note: Don't fatigue yourself during these sets. Example: If your Squat working set weight is 120 kg for 5 reps. You might do:     

Empty Bar x 6 40 x 6 60 x 5 80 x 3 100 x 2

And then load 120 kg for the first working set.


For every isolation movement, perform one set of 10 repetitions using 50% of your working weight. One warm-up set is enough for isolation movements. By that time in your session you will already have performed all the compound movements.

Video Examples of Warm-Up Routines: • •

https://www.youtube.com/watch?v=8p3QWya3uic https://www.youtube.com/watch?v=4bqqF2Jo6p8

Recommended articles: •

http://www.strongerbyscience.com/warm-up/

How Long to Rest Between Sets? Rest 1 – 5 minutes between sets. In a nutshell, take as much rest as you need to perform well on the next set. For heavy compound movements, you might need to take 5 minutes. For isolation movements, you might only need 60 seconds.

In-depth videos discussing the latest science of rest between sets: •

https://www.youtube.com/watch?v=pBWrtJRgn7M

•

https://www.youtube.com/watch?v=MySjMAT9G9U

Recommended Articles on the topic: •

http://www.lookgreatnaked.com/blog/what-is-the-ideal-restinterval-for-muscle-growth-implications-from-our-recent-study/


Should I do Slow Reps to “Feel” it more? Extended time under tension eccentrics are extremely overrated. The latest research has shown that training volume (Reps x Sets x Weight) is the primary driver of muscle growth. “Super slow” type of training usually results in an overall reduction of volume you can lift which compromises growth. Here are some general guidelines for you to use while performing each rep. The eccentric portion of the lift: Don't deliberately slow down the

movement to a point where it prevents you from doing your highest weight with good form for the target repetitions. Aim for about 2 seconds for the “negative” portion of the lift. The concentric portion of the lift: Be as explosive as you can while

maintaining good form.

Recommended resources on the topic: •

https://www.youtube.com/watch?v=h2GSg8VMEK8

•

https://bretcontreras.com/strength-gains-slow-eccentris/

Progressive Overload: How to Progress and When to Add More Weight? There are many ways to implement progressive overload in this routine. And how complicated the system will depend on your training experience.


Warning: Beginner / Novice Lifters (Less than 6 months of training) First off, I must point out that this workout is not designed for novice lifters. (And I’m sure you’ve guessed that from the name) However, I know some of you reading this ignored the book title and since you really want to try the workout I recommend some changes. First off, if you’re a beginner to weight training you should expect to be able to hit PRs (Personal Records) nearly every time you step into the gym. This phase is known as the “newbie gains” stage. You can do extra reps, add weight and improve your technique rapidly.

The 2 primary areas to focus on as a novice are: • •

Learning and improving your technique for each exercise. Progressively lifting more weight.

IMPORTANT: As a novice lifter, the amount of volume in this workout routine might be overwhelming and too much for your body to handle at first. And no. More is NOT always better. There’s an optimal amount of training volume your body can positively adapt to, recover from and grow. Doing too much volume can cripple your progress. So, here are some changes you need to make to the workout plan if you’re a beginner. Reduce the number of sets by 1 on each exercise. No exceptions. Additionally, a lot of beginners just go to the gym and randomly add weight which often leads to sub-optimal results.


Here’s what you will do. 1 – Log your workouts using your smartphone. For Android devices, I recommend an app called FitNotes. And for Apple devices use an app called Strong. These apps are free. I’ve talked about 3 ways to track your workouts in this video. 2 - Apply the following progression algorithm to your training: •

•

•

For movements where the target reps are a range (e.g. 4 – 6) your target rep will be the higher number. So, 6 based on the example. When you hit the target reps for any moment in the routine with good form on all programmed sets you increase the weight by the minimum available amount. Then you stay with that weight in that rep range until again you can hit the top end of the target rep range on all sets.

Example: Barbell Squat 4 x 4 – 6 Total sets = 4, target reps = 6. You start with 135lbs. Once you hit 6 reps on all 4 sets with 135lbs next workout you increase the weight to 140lbs. You keep training with 140lbs until again you get 6 reps on all 4 sets. Once you get that, go to 145. If at some point, you notice a lot of fatigue, and that you’re falling below the rep range reduce the load by 30% (Reactive deload) for that exercise, get as many reps as you can and try next workout again. Setbacks are normal. Each time you increase reps or weight that’s a PR. Getting stronger is a great feeling. Just be sure to maintain proper technique and full range of motion as you increase the weight.


Intermediate Lifter (6 Months – 3 Years of Intelligent Training) At this stage, you’ve gone through the “newbie gains” phase and started to experience your first real plateaus. Adding weight to the bar every time you step in the gym doesn’t work anymore. And that’s great, now you can focus on taking it to the next level. A lot of lifters at this stage have already gotten into the habit of lifting a certain way, as well as, built up an ego around how much they can lift. The reason why I’m mentioning this is that a lot of lifters start ignoring proper technique at the expense of adding weight. Some of this is due to the “newbie gains” nostalgia. In any case, lifters might have practiced hundreds of reps of half-squats and poor range of motion training that has become a very strong habit. And if your form isn’t 100% I recommend reducing the load to a point where you can do the lift with proper technique. Shortening the range of motion or “cheating” on your reps is only cheating yourself out of progress. Focus on full range of motion.

4-Week Single Progression Scheme This progression system is for all the movements in the routine with the repetition range 4 – 6.

Example: Bench Press for 3 x 4 - 6 reps. You start with a weight you can comfortably do for 6 reps for 3 sets with having 2-3 reps “left in the tank” at the end of each set. (Be conservative with your 6 RM, the weight will increase fast)


Week 1: 185lbs x 6 6 6 Week 2: 190lbs x 5 5 5 Week 3: 195lbs x 4 4 4 Week 4: 185lbs x 3 3 (Planned de-load, take a step back) New Cycle Week 5: 190lbs x 6 6 6 (5lbs increase for the 6 Rep Max) Week 6: 195lbs x 5 5 5 Week 7: 200lbs x 4 4 4 Week 8: 190lbs x 3 3 (Planned de-load) New Cycle Week 9: 195lbs x 6 6 6 (Another 5lbs increase for the 6 Rep Max) Etc... And repeat. In a nutshell, with the 4-week Single Progression Scheme you add weight every 5th week. I recommend adding no more than 5lbs per cycle. With 10 increments per year this will add 50lbs to your main compound lifts which is more than amazing. For late intermediate lifters, it’s great to have fractional plates to further reduce the increments to 2.5lbs per cycle.


Moderate-High Rep Progression Scheme You’ll be using this progression scheme for any movement with target repetitions above 6. In a nutshell, when you hit the top repetitions of the rep range on the first 2 sets, the next workout you add weight. Then you keep doing that weight until again you get the target reps again on Set 1 and Set 2. The Set 1 and Set 2 are your “benchmark sets”. On the subsequent sets do the best you can, and get as many reps as you can.

Example: Barbell Bench Press Total sets: 3, Target reps: 8 – 12 Week 1: You pick a weight with which you can get all the reps on all the sets with good form and 1-2 reps “left in the tank” at the end of each set. Week 1: 160lbs x 8 8 8 Next workouts might be:

Week 2: 160lbs x 10 9 8 Week 3: 160lbs x 10 10 9 Then in a few weeks:

Week X: 160lbs x 12 12 9 Since you’ve hit 12 reps on Set 1 and 2 now it’s time to increase weight.

Week X+1: 165lbs x 8 8 8 And then you keep 165lbs until you hit 12 reps on Set 1 and 2.


Moderate-High Rep Progression De-Loads It’s normal that sometimes you end up performing worse than usual and in this situation, it’s necessary to take a step back to give your body time to recover.

Example: Barbell Bench Press 3 x 8 – 12 with 160lbs.

Scenario 1 – Small Deload Last week you got 160lbs x 10 10 8. Now this week, instead of getting more reps you get 160lbs x 8 8 7. If this happens reduce the weight by 20% and finish the remaining sets with as many reps as you can get. And next workout try the same weight again (160lbs in this example).

Scenario 2 – Big Deload Last week you got 160lbs x 10 10 8. Now this week, instead of getting more reps you get 160lbs x 7 7 6. When the repetitions you achieved are below the rep range (8 – 12) on either Set 1 or Set 2 you take a bigger de-load. If this happens reduce the weight by 40% and finish the remaining sets with as many reps as you can get.

Note: The above progression schemes have been around since forever but I’ve first found about them back in 2013 from a video by Eric Helms from Team 3D Muscle Journey. And I highly recommend that you check out the Team 3DMJ channel at https://www.youtube.com/user/Team3DMJ


Exercise Variety/Selection - Do You Need to “Mix it up” Every Few Weeks? You’ve probably heard that you need to "mix things up” every 4 weeks to keep your body “guessing”. This concept, also known as “muscle confusion” has been around for a long time and it’s one of those myths that just keeps being spread around by pseudoscience exercise gurus. The problem with changing exercises frequently is that every new movement takes time to learn and adapt to. And while you’re learning the movement, the overall volume (reps x sets x weight) and intensity will be decreased which can compromise muscle and strength gains. In a nutshell, by changing lifts every 4 weeks you don’t give your body a chance to get “into the groove” to make consistent progress. Additionally, too frequent exercise variety make progressive overload and tracking progress more difficult. Also, keep in mind, that this workout is designed primarily for physique enthusiasts. Of course, you can replace any exercise that is causing discomfort or one that you simply don’t enjoy. Just be sure to think about the purpose of why you’re substituting a movement rather than doing it because some guru said so.

Example: Substituting RDLs on Lower Body Strength for regular Deadlifts would make the program more suitable for powerlifting. Resources to learn more about Exercise Variety and Selection: • • • •

https://www.youtube.com/watch?v=pwvnGLn7m9g https://www.youtube.com/watch?v=ETPAV7tbHpg https://www.youtube.com/watch?v=XMpntp3TqSA http://bayesianbodybuilding.com/7-principles-of-exerciseselection/


Should You Take Sets to Failure? While performing this workout routine, you should take each working set to a point where you’re 1 or 2 reps shy of failure. Taking each set to failure falls into one of the worst pieces of training advice I’ve ever got from the big bros at the gym. “But Mario, what does it mean to reach muscle failure?” In a nutshell, muscle failure is when you reach a point in your set that you are unable to do any more repetitions by yourself. Taking these sets to failure does ensure that you go “all-out” to get the most out of the set but it also creates so much fatigue that it can cripple your training volume for the rest of the workout session. And if we take a step back and look at the big picture, taking all your sets to failure can result in creating such a large amount of fatigue that it can negatively impact the next workout or a whole training cycle. Overall, I don’t recommend going to failure on any compound movement in this training plan. Now, for isolation movements such as Cable Lateral raises or bicep curls it’s fine to train to the point of muscular failure a few times per month. These are smaller muscle groups and they recover relatively fast.

Videos and articles to learn more about training to failure: •

•

http://www.strongerbyscience.com/training-to-failure-or-justtraining-to-fail/ https://www.youtube.com/watch?v=vqHlkBDazdY


Bonus: 3 Personal Development Lessons for Building a Great Physique In addition to the workout routine in this guide, I decided to share the three mindset lessons that I think are fundamental to mastering consistency. And if you’ve been struggling with consistency this section is even more important than the workout routine itself. After all, if you can’t stick to the schedule, what’s the point?

Lesson 1: Consistency Beats Perfection Any goal worth achieving in your life will require a mind-boggling number of consistent repetitions. That’s a fact. Coupled with the harsh reality that those reps are usually boring and monotonous, this makes consistency one of the hardest things to master. The most common trap I’ve discovered while trying to learn consistency is falling into the ‘All or Nothing’, mindset. I’m sure you’ve found yourself in a situation where you said to yourself “Well… I can’t do the full workout today so I might as well do it tomorrow.” And yes, you’d be right, a 20-minute sub-optimal workout is not as good as a full 1h+ session. But it does matter a lot. Here’s why: Even a sub-optimal workout builds momentum of consistency and at the same time it reinforces the identity that you are the type of person that doesn’t skip workouts. Kind of cool, right?


Another thing, to most people these “backup” workouts seem insignificant, but when added up over time, they have a very positive impact on your results. To put it in perspective, even doing 5 push-ups every day (That’s less than 10 seconds) will compound to 1825 push-ups in a year. If you want to learn more how I overcame the “all or nothing” trap check the article on how I haven’t missed a workout in 3 years click here.

Lesson 2 – You Don’t Need Motivation Have you ever felt like a lack of motivation was holding you back? I used to feel like: “If only I were more motivated, I could… get to the gym… eat healthy… meditate daily”. In fact, I used to feel that way every day. The truth is motivation is very unreliable and unpredictable. And we’re much better off cultivating discipline than to rely on motivation. Discipline is reliable. Motivation is momentary.

The real question isn't how to keep yourself motivated, it's how to train yourself to do the things you need to do without needing motivation. Resources to learn more about this: • •

https://www.tomic.com/give-up-motivation https://www.youtube.com/watch?v=Vw8P6Ht9xwY

Lesson 3 – The Power of 1% Improvements It's so easy to overestimate the importance of one defining moment (i.e. a new squat PR) and underestimate the value of making small, yet better decisions every day.


Almost every habit that you have—good or bad—is the result of many small decisions over time. In the beginning, there is no difference between making a choice that is 1% better or 1% worse. (In other words, it won't impact you very much today.) But as time goes on, these small choices in your nutrition and training compound. And suddenly, you find an enormous gap between who you think you are and who you’ve actually become. I see this all the time. Guys who spend the extra 5 minutes watching exercise tutorials before each workout get massive results in a fraction of the time. And those who spend just 5 minutes each day to reflect on how many calories they ate or if they’ve reached their daily protein goal find that eating healthy and nutritious becomes a solid habit within a few weeks. These tiny choices don’t feel like they make any difference now, but it quickly adds up over the long-term. Most of the significant achievements in life aren't some stand-alone single events, but rather the sum of all the moments we chose to do things that make us 1% better versus the things that make us 1% worse.

Resources to learn more about these concepts: • • • • •

https://www.youtube.com/watch?v=eAy5eLtpfbM https://www.youtube.com/watch?v=C14Urajo-DQ http://jamesclear.com/marginal-gains http://slightedge.org/ http://www.thecompoundeffect.com/


Where to Go from Here? Congratulations! If you’ve made it to this point, you’re a winner, seriously. Now, the only thing left to do is apply the information from this book. There‘s no doubt in my mind that if you implement this training program that you will make some great gains (read „gainz“ like a true bro

).

Thank you so much for reading! And if you enjoyed it please share it to help others get better results! Finally, here are a few links for you to check out:

YouTube: www.youtube.com/MarioTomicOfficial Instagram: www.instagram.com/MarioTomich Facebook: www.facebook.com/MarioTomicOfficial Online Coaching: www.tomic.com/coaching Talk soon! Mario Tomic, M.S. [email protected]

Mario Tomic


Mario Tomic Intermediate Workout

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