Jamal Dinkoui (@BerbarianWizard)

Pinned post

I wrote the most complete fat loss guide in 3 parts, based on 10 years of trial and error where I tried pretty much everything until I found a sustainable method where you don’t have to starve or constantly restrict yourself.

Part 1 is about nutrition: how to raise your metabolism and a few cheat codes to speed up fat loss and avoid plateaus while keeping high energy.

Part 2 is about lifestyle habits, other cheat codes outside nutrition that have a huge impact on fat loss, and a full guide on how to design the perfect training program tailored to you. Both are free.

Part 3 doesn’t concern you unless you’re already around 12–15% body fat (which is also why it’s paid): it covers the full pharmacology of fat loss.

Each guide is about 150 A4 pages if printed.

You can find them all here: berbarianwizard.substack.com

Jamal Dinkoui @BerbarianWizard 6h

“Calm aggression” is exactly how I’d describe the state I’ve been in for the past two years. It’s a combination of high GABAergic tone and high energy. I’m very resilient under stress. I can handle several responsibilities at once and stay in control of my emotions.

I feel less fear. My ambition keeps growing, I’m more confident I can achieve the goals I set for myself, and it shows in my results.

For me, reaching that state comes down to three things. The first is getting my energy intake high enough to support my metabolism. The second is maintaining a healthy circadian rhythm. The third is increasing 5-alpha reductase (5AR) activity, which helps produce the GABAergic neurosteroids that give me the calmness and the DHT that gives me the drive.

Jamal Dinkoui Verified account @BerbarianWizard Aug 28

I reviewed 250+ studies on what raises 5-alpha-reductase (not just serum DHT), but DHT:testosterone ratios, urinary 5α:5β metabolites, direct enzyme activity, tissue effects, doses, and mechanisms.

The full guide is live. Link in the first comment.

View quoted post on X

Jamal Dinkoui @BerbarianWizard 10h

MorningWood.Guide

articles.berbarianwizard.com Erectile Function and Morning Wood: A Practical Guide A detailed guide to erectile function and morning wood, covering sleep, blood flow, nutrition, hormones, performance anxiety, supplements and treatments.

BasedBiohacker Verified account @BasedBiohacker 10h

@zoeticfnm idk for cock questions i usually refer to @BerbarianWizard
View quoted post on X

Jamal Dinkoui @BerbarianWizard 16h

Unpopular opinion, but unilateral leg press is my number 1 quad exercise. I place it above hack squat, pendulum, belt squat, Smith and barbell squats. It produced the most consistent quad growth for me. At this point it’s the only lengthened-biased movement I keep for quads. I only add leg extensions alongside it.

Reasons:

– Minimal setup. No need to load and unload large amounts of weight.

– High stability. The non-working leg provides support, which allows better force production.

– Greater usable range of motion. It’s easier to reach depth and stay controlled at the bottom without the hips or lower back limiting the movement.

– Failure is easier to standardize. You can assist slightly with the other leg or hands to extend the set and control the eccentric.

– Lower systemic fatigue. Unilateral work reduces overall fatigue while maintaining high local tension on the quads.

– More consistent tension on the target muscle. Less room for compensation.

– Helps correct side-to-side differences. Each leg works independently.

– Lower joint stress. Less axial loading and easier control of knee tracking and foot position.

0:34

Jamal Dinkoui Verified account @BerbarianWizard Sep 24, 2025

How to design your workout routine (my approach) :

First of all, your split should fit your lifestyle, preferences, gym frequency, and also your weak points.
Personally, I train 4x/week, so I run a modified push–pull split for both upper and lower body:

💪Upper Push → chest, front & lateral delts, biceps

🦵Lower Push → quads, adductors

💪Upper Pull → back, rear delts, triceps

🦵Lower Pull → hamstrings, glutes, abductors

Training volume & exercise selection :

For each muscle group, I pick 2 exercises. Each exercise gets one all-out set beyond failure (I often add partial reps at the end to make sure it’s true failure).

Sometimes I’ll add intensity techniques like rest-pause: you take your set to failure, rest 10–15 seconds, then continue for a few more reps. This lets you extend the set without lowering the weight.

Each muscle gets :

1.A stretch-focused exercise (where tension is highest in the stretched position)

2.A contraction-focused exercise (where tension peaks in the shortened position)

The order depends :

- If it’s a weak point, I’ll start with the contraction-focused exercise for a better mind–muscle connection.

- Otherwise, I usually begin with the stretch-focused one.

Machine vs free weights :

Whenever possible, I prefer well-designed machines with a proper resistance curve over free weights. Why?

- Less energy wasted on stabilization.
- Safer to push past failure.
- Easier to apply techniques like forced negatives.

ROM (Range of Motion) :

A tip for more advanced lifters: sometimes I limit ROM to the part of the movement where tension is highest. Example: on a chest press, tension is greatest in the stretched position, so I’ll do half-reps there.

And always make sure your ROM includes the point of maximum tension. Example: if you squat but never go deep enough to stretch your quads properly, you’re missing the whole point.

Example sessions from my routine :

Upper Push

- Decline chest press machine (I’m shoulder-dominant, decline helps isolate chest)
- Pec deck machine
- Front Incline Dumbbell raises
- Machine lateral raises (sometimes I add cable lateral raises if I have enough time)
- Preacher curl machine
- Cable reverse curl

Lower Push
- Leg extensions
- Hack squat or unilateral leg presses
- Adductor machine

Upper Pull

- Wide-grip chest-supported T-bar row
- Reverse-grip lat pulldown
- Rear delt machine
- Triceps pushdown
- Overhead triceps cable extension

(My lats are very dominant so if you struggle with lats I advice you to start with machine or cable pullover)

Lower Pull
- RDL machine
- Seated leg curl
- Abductor machine

(Add hip thrusts in the beginning if you struggle to feel glutes)
View quoted post on X

Jamal Dinkoui @BerbarianWizard 16h

The bookmarks:

(e) Low IQ Genius Verified account @torturedjuice Nov 6

x.com/i/article/2115…
View quoted post on X

Jamal Dinkoui

Latest posts 5