Nightwing's Comprehensive Training Program for ELITE Athleticism & Aesthetics (w/ PT Milan Venter)

The foundational principles that Bruce Wayne would have used to train Dick Grayson (a.k.a. Nightwing) to peak crime-fighting condition. In this episode, I consult my friend, Milan Venter, a physical trainer and soon-to-be physiotherapist on how to attain my goal of getting a physique like Nightwing. We cover the "BIG 3" workout program, the best recovery methods, and an optimal hormonal balance as building blocks for outlier performance and aesthetics.

Ways to reach out to Milan Venter:
➢ Instagram: @milan_venter
➢ Upwork profile: https://www.upwork.com/freelancers/~0...
➢ Website: https://injuryenemy.com
➢ Amazon ebook: https://www.amazon.com/Tired-Being-Sc...
➢ Blog post: https://injuryenemy.com/the-best-food...
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TIMELINE CHAPTERS:
00:00 - Physical Aspect of T.R.A.P. Mentality (Nightwing Intro)
01:29 - About Milan Venter
02:52 - Why I invited Milan to do a podcast
03:46 - Milan's Fitness Journey
05:56 - Opinions on Team vs Individual Sports
07:26 - Preferred martial arts (thinking of the long term)
08:56 - Motivation to train (Batman)
11:30 - How to stay consistent
13:25 - Milan's road to Physiotherapy
19:13 - Let's get into the "meat & balls" of this video
19:41 - NIGHTWING as the Fitness Goal (& Why)
21:02 - Is Nightwing's Physique realistic?
22:04 - Importance of CARDIO (what studies say)
24:37 - Fasted Cardio (how to properly do it)
26:19 - The "latency window" post-workout
27:06 - Breathwork ("Supernatural" by Dr. Joe Dispenza)
28:30 - The "BIG 3" of Nightwing's Workout Program
31:38 - The only vanity muscles to train
32:41 - The best single exercise for biceps
34:15 - Best exercises for building massive forearms
35:15 - Best exercise for the deltoids/shoulders
36:48 - Should I do barbell shrugs for the trapezius muscles?
37:27 - Training Regiment & Training Intervals
39:23 - Best exercise for calves
40:01 - Adjusting your regiment due to exhaustion
41:22 - Most guys only have one "leg day" = not enough
41:51 - Building a solid and shredded core (Advice)
43:55 - Why not to focus on training obliques
45:46 - A cool fact about abdominal muscles
47:33 - Ideal repetition ranges for the "BIG 3"
51:30 - Ideal number of sets & rest intervals for the "BIG 3"
53:21 - Why the "BIG 3" workout program is so effective
54:45 - How to sequence "BIG 3" for leg days
55:17 - On Circuit Training & Advice
56:43 - Recovery: Sleep (ideal number of hours)
57:53 - Getting better quality sleep (Supplements & Solutions)
01:07:20 - Foam rolling for recovery & increased muscle growth
01:11:08 - Massage guns for recovery & releasing tension
01:12:10 - When to visit a Physiotherapist & How they can help
01:19:10 - Best Foods & Supplements (abridged version)
01:27:10 - Chicken breast, rice & broccoli?
01:29:38 - Why some people look super shredded (diuretics)
01:32:43 - Eggs: opinions & advice
01:35:21 - Goat Milk vs Cow Milk
01:37:46 - Intermittent Fasting Benefits (Testosterone & HGH)
01:41:55 - Cellular Autophagy (How To & Benefits)
01:45:42 - How to live longer (Brain-Derived Neurotrophic Factor)
01:48:22 - Does fasting include not drinking liquids?
01:49:27 - Is black coffee (caffeine) good for pre-workout?
01:50:33 - Why optimum hormonal balance is important
01:52:33 - The DON'Ts of maintaining optimal testosterone levels
01:59:10 - The DOs of maintaining optimal testosterone levels
02:04:47 - One of Andrew Tate's philosophies
02:05:53 - The Sigma Mindset & being powerfully different
02:07:42 - Low Testosterone Levels? (What to do)
02:13:14 - How to reach out to Milan Venter
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CREDITS:
🔶 Intro music: "Through the Valley (Shawn James)" cover by Luiza Caspary
   • Through The Valley (Shawn James) - Co...