The Upgrade w/ Ben Craughwell

Most men train chest with random presses, sloppy form, and no real progression.. then wonder why their pecs never look full, thick, or powerful.
In this episode, Ben will break down how to build a chest like Hercules: the key exercises that actually grow your pecs, how to structure your training for size and strength, the biggest mistakes holding most men back, and why chasing a bigger bench isn’t always the same thing as building a better chest.

Your morning routine can either set you up for a productive day of fat loss and muscle gain or make the rest of the day an uphill battle.
In this episode, Ben walks you through the exact morning routine he uses to improve energy, control hunger, increase productivity and create the best possible environment for building muscle while staying lean.

So many men jump from program to program, chase supplements, and look for shortcuts instead of mastering the fundamentals that actually create an impressive physique.
In this episode, Ben breaks down exactly how to build so much muscle that people start asking if you're taking steroids.

In this episode, Ben will break down the 10 most common reasons men struggle to lose body fat, even when they feel like they're doing everything right.

Most men wait far too long to hire a coach.
They spend years jumping from program to program, watching YouTube videos, trying new diets, buying supplements, and convincing themselves they can figure it out alone.
The problem isn't a lack of information, it's execution.
In this episode, Ben breaks down exactly when hiring a coach makes sense, when it doesn't, and the warning signs that you're wasting time trying to do everything yourself.
If you've been training for years but your physique still doesn't reflect the effort you're putting in, this episode will help you decide whether it's finally time to get some help.
Because the most expensive coach isn't the one you hire.
It's the years you lose trying to figure it out on your own.

Most men approach muscle gain the wrong way.
They spend months bulking, gain 20 pounds, and end up looking softer than when they started. Then they spend months dieting just to get back to where they were.
In this episode, Ben breaks down how to build muscle without losing your abs in the process.

Most men think they need more discipline.
More motivation.More willpower.More grit.
But if you've been trying to get lean for years and still aren't where you want to be, the problem probably isn't your effort.
It's that you're relying on willpower to do a job that should be handled by systems.
In this episode, Ben breaks down why willpower is one of the biggest reasons high-performing men stay stuck in the cycle of starting strong, falling off, and having to begin again every Monday.

After spending months focused on getting lean, there comes a point where the goal shifts: building muscle properly without losing control of your physique.
In this episode, Ben will break down exactly how he is approaching my current muscle-building phase, including the biggest mistakes most people make when trying to “bulk” and how to add size without just getting unnecessarily fat.

Most men think the scale tells the full story.
It doesn’t.
In this episode, Ben discusses why so many people are losing weight but still don’t look lean, defined, or athletic and the biggest mistakes keeping them stuck in the “skinny fat” stage.

In this episode, Ben will break down the testosterone crisis that’s quietly affecting millions of men.
Low energy. Brain fog. Poor sleep. Low motivation. Increased body fat. Weak training performance. Declining sex drive. Most men think it’s just stress, getting older, or “part of being busy” - but in many cases, testosterone levels are far below where they should be.
He discusses why testosterone levels are dropping across the board, the lifestyle factors destroying men’s hormones, and the mistakes guys make when trying to fix it.