I miss you guys!

I had to put Pointman on pause while I ramp up my new company. Fortunately, it's going great and we can barely keep up with demand. This is us, SVGrowth.co. If you know any tech companies looking for marketing help, we super appreciate the referral. Thanks in advance.

Now I’m back, let’s do this.

My new favorite exercise equipment.

Looking back to fast forward

The response to Pointman has been amazing. It is awesome to see you guys getting after it and building muscle to get stronger. Please keep the feedback coming.

The original The Pointman Protocol was particularly popular. The essence of Pointman is efficacy, simplicity, and flexibility. Even though this program was good, it was not practical or simple enough. I have been peeling back the layers of the onion for more than a year now since it first debuted, and I think I have something really exciting.

You can revisit the original program here

The Pointman Protocol

This is a very special edition of Pointman. I hope you use it, I hope you love it, I hope you become stronger, and I hope you use your new strength to lead in your community. The Pointman Protocol Guys, to be honest, I've been holding back on you. I've been giving you directions without showing you where we are going. Lots of Pointman dudes have been aski…

Pointman by Nate Zaru

The New Pointman Protocol

“No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.” - Socrates

This new Pointman Protocol is next level. It may be the last routine you ever need.

It is more flexible, for more people, regardless of resources or schedules. It is more effective. It is better outside under the sun. It is more fun.

There are SIX (6) movements of The New Pointman Protocol. I outline this below and introduce some examples, but this is just a starting point.

This is how you do The New Pointman Protocol

• There are 6 movements per workout
• Pick one exercise per movement
• Do each movement for 2-6 sets in 10 minutes or less
• 6 movements x 10 minutes = 60 minute workout
• Strength train 3-4 times per week
• Mix up the order of your movements to change your training focus
• This is a framework, you can and should add specific exercises that suit you personal goals

The six movements are…

— PULL —

Pullups, chinups, rows

— PUSH —

Dips, pushups, overhead press, bench press, handstand pushups

— SQUAT —

Barbell squat, goblet squat, zercher squat, hindu squat, sissy squat, jump squat, pistol squat

— HINGE —

Swings, traditional deadlift, sumo deadlift, romanian deadlift, glute bridge

— LUNGE —

Walking lunges, reverse lunges, front to back lunges, step ups, drop lunges

— SPEED PULL —

Face pulls, upright rows, power shrug, cleans, pull aparts. This is a Pointman special, see more here

Build tank top muscles with speed pulls

If you are new to Pointman, check out the exercise archive at Pointman.net The biggest request I have been getting is to explain speed pulls more. Speed pulls are a fundamental unit of the Pointman Protocol, they are designed to strengthen your posture and build tank top muscles, and you can do them every day.

Pointman by Nate Zaru

Extras

These are great exercises that can be used for strength and cardio, though you might not need them every workout.

— CARRY HEAVY SHIT —

part 1

Your weekly mission: carry heavy shit

Hey guys, We overcomplicate things. Before we had gyms, racks, benches, bars, and weights…. we had to get outside and just carry heavy shit. In fact picking up and carrying odd weight is one of the most fundamental and efficient strength training movements. There are many versions, and we will discuss more soon enough.

Pointman by Nate Zaru

part 2

Your weekly mission: farmer's carry

If you couldn’t tell by now, carrying heavy shit and carrying more heavy shit is really important to your strength and your ability to resist decay. We get lazy in our comfortable lives and forget one of the most important movement patterns is also one of the most simple.

Pointman by Nate Zaru

— PUSH/PULL HEAVY SHIT —

Your weekly mission: push heavy shit

Hey dudes, You’re probably seeing the theme by now. Moving big weight from one point to another is some of the most simple and important training you can do. Sleds are a pretty neat device. You can load up lots of weight to push and pull until you are a quivering and sweaty mess. In case you are in the market, I recommend

Pointman by Nate Zaru

— THROW HEAVY SHIT —

Your weekly mission: throw heavy shit

Hey dudes, I wish to stress that you don’t need a gym, you don’t need “trainers”, you don’t need “classes”, you don’t need strange machines, and you don’t need extreme programs to get stronger or to get a great workout. This is what Pointman is all about: finding simplicity and efficacy, then amplifying it, often through weighted or timed resistance.

Pointman by Nate Zaru

Please let me know how this goes for you, and please share Pointman.net with dudes in need.

I wish you peace and strength!

Nate