The F.T.L. Training System

Guide to Training “For The Ladies” and How to Pick Up at the Gym.

Come on, guys, let’s face it. What’s the main reason we work out, take supplements, and eat clean? Is it to get healthy? Is it to increase our endurance or to bench press 500 pounds and show off to your buddies? Hell, no! So, what is it then? It’s for the ladies!!! This article was written for all the dudes out there who want to know the true secrets to scoring with the ladies. We’ll give you the inside scoop on what it takes for you to take it from the gym into the bedroom.

SHAVING FOR THE LADIES

Okay, ladies man, no chicks will give you the time of day if you’ve got a hairy chest like a gorilla. No way. Make the best first impression possible; don’t get tagged as “that slob.” This means you need to be freshly shaven at all times: no beard, no 70’s mustache, and definitely no body hair! Just remember this little rhyme: “If you can jump up onto a wall of Velcro and stick, ain’t no women gonna’ be playin’ with your shit!” You can fill in the rest.

TANNING FOR THE LADIES

Tanning is also a must and will give you a nice glow and show off your definition. Tan naked but cover your privates; no tan lines here! Hotties go to tanning salons and many work there. If you want to impress them, come out of the room prior to your session with a tight tank top on or even shirtless and ask the girls at the desk if they can help you adjust the settings on the bed, or tell them “you seem to be having trouble with the radio.” This works every time. Who knows? If it’s a quiet night and at the end of the shift, one of them might slip in there with you! Hey, saves electricity, too.

HAIRSTYLES FOR THE LADIES

Let’s talk hairstyle. You want to be clean cut and always groomed, and please, please, choose a hair style appropriate for your age. If you’re a bit older and losing your lid, shave it off. Some chicks love a guy with a shaved head. Just look at Jason Statham and Bruce Willis! If you’re younger, pull off whatever up-to-date hairstyle you can. You’re only young once, so take advantage of it while you can.

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GROOMING FOR THE LADIES

Keep your nails clean and cut. Always floss, brush your teeth, and use mouthwash before you step foot onto the gym floor. You want to look good and smell good, too, but don’t wear outdated cologne and be that guy who wanders around the gym talking to every chick in the gym. The ladies can smell that stuff a mile away.

DRESSING FOR THE LADIES

Make sure you always dress nice inside and outside the gym because people are always watching. This will help give the impression that you’re important and that you’ve got your shit together even before you hit the gym floor. When working out, your clothes don’t have to be expensive; they just have to look like it. Don’t be “that guy” wearing $5 track pants with a sweat shirt cut off at the arms and $10 high-top sneakers with the tongues hanging out. Buy brand-name gym gear and wear clean shoes. Every woman knows her shoes, and it is one of the first things they look at. You might not think so, but it is. Buy brands like Nike, Reebok, New Balance, etc. and wear them only in the gym so they will always look like new. I cannot stress the importance of shoes with women. It ranks even higher than grooming to some! Many discount stores carry brand-name athletic gear. Opt for darker clothing as well; no sweat stains visible in your armpits and butt crack, please. So remember: dark shirt, dark pants or shorts, and clean like-new, brand-name shoes. If you’ve got the money, buy yourself some ICE GEAR or some of Jay Cutler’s new clothing, they’re cool looking and not every idiot at the gym will have them.

THE RIGHT GYM FOR HUNTING

Now that you have the look, you now need the right gym. You need a gym with the cardio equipment, yoga, and spin classes that will surely catch your prey, you predator! Most gyms give away free passes, so you can try the place out. Take advantage of it and scope out any potential prospects and see if the place is worth enrolling. Go for your tour during a peak time of the day: Monday or Tuesday between 5:00-8:00 p.m. This tour will give an accurate account of the guy to girl ratio and whether or not it’s worth your time enrolling. Once enrolled, make friends with the gym staff: the people at the front desk, trainers, nutritionists, etc. These people
have a good idea of who trains there and at what times. This can be invaluable in gathering all the “intel” you need about the women you’re interested in. Most gym owners hire hot girls to work at the reception area and work the gym floor. They’re often a bit dumb, but what do you care? They’re hot, right? One or two of them may even become part of your entourage, but I would recommend against this. Don’t shit where you eat! You don’t want the people who should be helping you, hindering you by spreading gossip when it doesn’t work out. The next important step in the FTL training system is training properly for your goal of picking up the ladies. To increase your odds of success, the time of day you train is crucial, depending on what type of women you prefer. See “The F.T.L. Shifts” chart below to help you schedule your day around the various times different types of women train, depending on what types of women you prefer.

Timing is everything with this program, depending on the FTL training routine you follow (single vs. split routine). Various parts of the body should be trained at different times of day to appeal to the types of women who are training at the same time you are. If you don’t have time to train a split twice-a-day routine, follow the single FTL routine. They both consist of training opposing muscle groups each day with the exception of legs which is split into two different times due its intensity. See charts below for single and split FTL routines.

ONCE-A-DAY TRAINING

TWICE-A-DAY TRAINING

Keep sets to about 3 for each exercise with one warm-up set and a rep count of 8-10. Friday is the most important part of the FTL System. During the week, you’ll be lifting heavier with lower sets and reps for thickness, but on Friday, it’s all about getting into peak condition for the busy weekend ahead of you: dating, clubbing, etc. This is where the FTL System flips your workout to focus on getting a pump to the most important body parts to enhance your overall presentation: your chest, biceps, abs, and triceps. You will now do 5 sets per exercise with 15-20 reps. This exercise will engorge your muscles with blood, giving you a pump which will hopefully last through the weekend.

CARDIO FOR THE LADIES

Cardio will be done every day after you train and help you lean out, as well as increase your cardiovascular endurance, which definitely comes in handy in the bedroom! Do at least 30 minutes of cardio and switch up what machines you use in order to get maximum exposure with the ladies.

EATING FOR THE LADIES

Eating clean is just as important as how you train. Abs, abs, abs… It’s all about the abs. If you don’t have a shredded six-pack, you won’t be picking up anyone, and you won’t get abs by training alone. Diet is key. Nothing feels better than going out to a bar, having a woman brush up against your abs, and then call all of her friends over to feel them because they’re hard and ripped. Girls don’t like being treated like a piece of meat, but I’m sure you will!
The FTL eating regimen program consists of following a low-carb diet all week and then carbing up on Friday for your date or club night. This is the day you will be refilling your muscles so they will fill out, and, coupled with the training program, you will get an awesome pump lasting your entire night out.

TALKING FOR THE LADIES

You’ve got everything in order, but you may not know how to start a conversation with the women you want to meet, which is the whole point of the FTL system. Wipe out all the inappropriate thoughts and intentions from your mind prior to striking up a conversation. Don’t use any cheesy pick-up lines or act shy; be confident and
nice to everyone. Show off your wit and sense of humor, engage whoever’s there in conversation even if you’re not interested in them, hold the door for people who are leaving, etc. You want to leave a good impression since women gossip, and, if you’re nice to them, they’ll most definitely gossip about you. You’re always being watched and judged, and you never know who’s friends with whom. Give a spot if you see a woman struggling with her set. Talk about a new piece of equipment or how crazy the gym is at peak times. Comment on how hard they train; this is positive but neutral. Don’t get discouraged if you strike out a few times. You’re not in a bar, and you’re not really “hitting” on these women. You’re in a gym just being friendly and helpful. You’re the nice guy. You’re their “friend,” right?

CLOSING THE DEAL

Scoring with women in the gym can be tricky, but very rewarding. It’s all in the way you sell yourself. Having a ripped midsection and vascular arms will only take you so far. Following all aspects of the FTL Training System will not only increase your chances of striking up a conversation with the women, it will also increase your chances of taking them home where you can both let loose and get your freak on!

Picking Up In The Gym: Do’s and Don’t’s