In this episode, Coach Brian continues breaking down the Strength Pyramid with a deep look at exercise selection. 

How to choose the right lifts, avoid wasting time, and build strength that lasts.

You’ll learn:

• Why mastering a few key movements beats constantly changing exercises
• How to balance compound and isolation work for maximum results
• The difference between training for strength versus hypertrophy
• How to identify and fix weak points that limit your progress
• When and how often to change your exercises

This episode helps you cut through the noise and focus on what matters most in the gym. Whether you train for performance, aesthetics, or longevity, these principles will help you build a program that actually works for your body and your lifestyle.

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It’s my 30 Tips in 30 Days series, a free email plan that gives you one simple, actionable tip every day to help you improve your nutrition, fitness, and overall lifestyle.

You’ll learn how to eat smarter, move better, and build small daily routines that actually last.

Just clear steps you can put to work right away.

Join for free at go.brianparana.com/30days

and start building a healthier, more confident version of yourself today.

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Workout of the Week: Full-Body Strength Builder

Goal: Build balanced strength and lean muscle Equipment: Dumbbells or barbells, adjustable bench, pull-up bar, cable or band Format: 4-5 sets per exercise, 8–12 reps per set Rest: 60 seconds between sets

Chest

Incline Dumbbell Press Focus on a full range of motion and slow control on the way down.

Back

Pull-Ups or Lat Pulldowns Use controlled reps, and if needed, use assistance bands to complete all sets.

Shoulders

Seated Dumbbell Shoulder Press Keep your core tight and drive the weights straight up, not forward.

Legs

Goblet Squats or Barbell Squats Keep your heels grounded and control the descent. Add load only when form is perfect.

Core

Hanging Knee Raises or Planks (3 rounds, 30–45 seconds) Focus on keeping tension in your core, not swinging or arching your back.

Optional Finisher: Farmer’s Carry – 3 rounds, 40–60 seconds per walk. Helps strengthen grip, core, and posture.

Coach’s Note: Stick with this routine 2–3 days per week, focus on improving form and adding small increases in weight or reps each week. Consistency builds strength, not variety for the sake of change.

Music by: “More Power” Liborio Conti