Fitness

When in doubt, focus on the fundamentals.

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A friend came to me the other day with the following question:

“Victor, I need your expertise with growing my shoulders. Yours have grown so much but mine are still small, what should I do?”

On first sight this looks like a normal question.

But after I did some digging I discovered that my friend was in fact training his shoulders, but he was doing some weird exercises that he saw on YouTube somewhere.

Now, there’s nothing inherently wrong with that…

But when I asked him:

“Are you doing any shoulder presses or lateral raises?”

The answer was:

“No, I’m not.”

🤦‍♂️

And this is exactly the problem with all of you beginner (and even intermediate) lifters.

You’re trying to do exercises that are designed for people who have been lifting 10+ years, are professional bodybuilders, and are trying to squeeze the last bit of gains out of their muscles.

These exercises are NOT for YOU.

You have a f*ck tonne of gains left with the normal ‘boring’ basic exercises like shoulder presses and lateral raises.

So start with that.

And if you still aren’t making progress, the answer for 99% of you is not a different exercises, it’s the same exercise, but more of it.

Add an extra set, add an extra training day.

Just do more.

And that’s exactly what I’m going to be teaching in my book. The basics, the fundamentals. The boring stuff nobody wants to do for some reason. The 20% that get’s 80 % of the results.

(More than enough to hit your goals as a non-competitive bodybuilder)

You can get on the waitlist here: victorvandermoere.com/book

Victor Vandermoere

How I track my workouts.

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I’m not a naturally consistent person.

Meaning:

I’m not the guy who starts something and immediately is ‘on it’ since day 1, not skipping any tasks, getting in the reps every single day no matter what, etc. I’m more like the 80% consistency type of guy. Consistent enough to see results, but definitely not perfect.

One of the things that helps is having something, a tool of some sort that helps me to track my progress.

And for my weightlifting, that is the Strong App.

It’s stoopid simple, and that’s one of the reasons I like it so much. It’s not overly complicated like a lot of other fitness apps. It has everything you need, and nothing you don’t.

However,

There were some things that could use a little makeover…

And lo and behold, when I logged into the app yesterday: “Strong v6.0 is released”. And I love it. I’m not going to go into detail as to what’s new etc. That’s something for you to discover if you try it out. But the UI and the overall experience are a lot nicer, smoother, and better.

Anyway, if you’re looking for a great tool to track your progress in and want to give Strong a try: victorvandermoere.com/strong

Victor Vandermoere

How I got rid of self-doubt and overthinking.

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I used to be very insecure about how skinny I was.

So I started lifting weights, going to the gym religiously and eating everything I could find (‘it’s bulking season’ I kept repeating) just to try and put on some size.

I’ve made plenty of mistakes -still do.

But through trial and error, and some consistency, I got there. In about 2 and a half years I put on more than 10 kg’s, mostly lean muscle mass. I look better than I ever was before, and I’m more confident than ever.

I’ve achieved a level of fitness I never dreamt possible.

But I’ve had my fair share of doubts and fears along the way, of course.

Everybody does.

I thought big, sexy muscles were a thing for pro athletes, bodybuilders, models, lucky guys with great genetics. Not for ‘normal dudes’ like me.

Maybe you think the same thing. Maybe you don’t.

Either way, here’s how I personally beat those fears and anxieties, got rid of my self-doubts, stopped overthinking and achieved my goals in just a few years:

Focusing on the work NOT the outcome/result.

Eat right, sleep right, go gym, drink enough water, take creatine, drink protein shake – the things you have complete control over instead of the things you cannot change like what you see in the mirror or what your scale says.

Focus on the things you can control and STOP worrying about the things you can’t.

And then? Patience.

Focus on the work and the results will come in time.

Suddenly you’ll wake up one day, look in the mirror, and realize you’ve got that sixpack you always dreamt off.

That day is coming, if you’re willing to wait and do the work.

So that’s it. That’s the only cure to overthinking and self doubt I have ever been able to find. I know it’s nothing special, I know it’s boring and slow. But so is it in life.

Slow and boring gets results.

I don’t know who needed to hear this, but I hope it helped.

Victor Vandermoere

Read this if you want to get a girlfriend in 2025.

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I’ve been reading a book called: Atomic Attraction by Christopher Canwell.

Chapter 1 talks about your SMV or your ‘Sexual Market Value’ and how increasing it will improve your attractiveness to women.

There’s things like scent, fashion, voice, facial hair…

All are important.

But the one thing he talks about, that’s the most obvious, and easy win for 99% of men. (and in my opinion most important to focus on -at least in the beginning)

Is the attractiveness of your physique.

Canwell calls it ‘Building a strong body’.

But what he focuses on, is not only the looks itself. It’s what those looks say about you as a person.

He starts the chapter as follows:

“You’ve just been introduced to a man whose body is muscular and athletic. You look at this man and you’re immediately impressed by his physique. His body looks primed as though ready to explode. When the man speaks, he has your immediate respect, not because he’s dangerous, but because his presence sends a clear message: I’m worthy of respect. Simply by looking at this man you get a clear sense of his personality and character.”

He goes on to say a man like this is hard-working, focused, and persistent. After all, you don’t build a strong body by being lazy, lying around on the couch eating pizza all day.

Even more…

“You also know for a fact that this man is mentally strong and doesn’t shy away from hardship or pain. A strong body is, after all, a reflection of a strong mind. A man must be willing to sacrifice a degree of comfort for pain if he’s to carve out a muscular physique. Most men prefer to take the easy route in life, not this man. “

Remember these words: ‘Not This Man.’ Make it a mantra for your life.

Then he goes on and makes the comparison:

“Now imagine you’ve just been introduced to a man who’s overweight and out of shape. He cares little for his appearance and has a protruding belly and weak posture. He’s also a heavy smoker and drinks a lot, which does nothing to endear him to women. As you look at the weak, overweight man in front of you, you instantly- and without even being aware of it- lose a measure of respect. The man’s poor physique and excess body fat tell you all you need to know about his character.”

He then explains that the fat man is lazy, gluttonous, has poor self-control.

I think you get the point.

If you want to leave a good impression on people (and especially women), build a strong, muscular, and attractive physique.

Now, little disclaimer, building an attractive physique isn’t going to guarantee you women. (Im still single after all) But it’s the first thing you should take care off if you want to have any success at all.

It’s the foundation for everything else.

Talking about foundations…

If you want my personal help laying the foundations of your aesthetic physique and start building your strong body in the next 30 days, then my coaching program might be for you.

It’s expensive, and I only work with guys who are ready to work hard, and do exactly as I say for 30 days. (Because that’s the only way to ‘guarantee’ any results)

Reply to this email with ‘not this man’ if you think you’re up for the task and I’ll shoot you the details.

Victor Vandermoere

11 reasons why building a top-tier sexy physique is making the world a better place.

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I hear a lot of people who say that training for aesthetics is ‘shallow’ or ‘Selfish’. 

I disagree. 

I would argue that actually, looking -or at least trying to look- better is the best thing you can do not only for yourself, but for the world as well. 

Let’s start: 

  1. Everytime you look into the mirror you feel proud. This improves your mood. When you’re in a better mood it has an effect on the people around you (they get in a better mood too). They will, in turn, impact the mood of other people, and they will improve the mood of other people, and on and on and on…
  2. People like looking at good-looking people. This is a good thing.
  3. You might inspire people around you to start working on their body as well, and thus improving their own mental and physical health in the process.
  4. People smile at you more. (Smiling is a happiness booster)
  5. You attract a partner that’s also more attractive. That means ‘better’ genes get spread more, in return creating more beautiful-er children.
  6. Those children will also have a higher chance of being attractive. Thus lowering the chances of them getting bullied by other kids, developing low self-esteem or getting depressed.
  7. People don’t pick fights with you. (Even if you can’t fight if your life depends on it. They don’t know. You look like you could and that’s enough to keep them away.)
  8. That improves the safety of yourself, but also the people around you. Your family, friends, children, etc.
  9. People take you more seriously, respect you more, and listen to you more.
  10. You can use that newfound ‘authority’ to create something positive and good in the world.
  11. Or bad, if your dream is to become a movie villain. But that’s not what this list is about so let’s keep doing good okay?
  12.  Euhm, I said 11 didn’t I. Let’s wrap it up here.

 There you go. 11 reasons why building an aesthetically pleasing physique is not only good for you, but for the world as well!

So if you’re finally convinced it’s what you want to do…

Then I’d gladly help you with that.  

Send me a reply and I’ll send you the details.

Victor Vandermoere