Prologue: Investing in Muscle for a 100-Year Life: Starting in Your 20s

PART 1 Invest in Your Muscles

Introduction to muscle investing, which is stronger than saving
Muscles are the switches that balance hormones.
Muscle-rich people have a different quality of life.
In the age of centenarians, focus on inherent mobility.
Muscles also need 'carbohydrates'
Life's Three Muscle Investment Opportunities

To succeed in muscle investing, you must understand the essence of muscle.
What is Optimized Muscle?
It's not the size that matters, it's the quality of the muscle.
Muscles don't move alone.
The guardian angel of muscles, fascia
Excessive stimulation of the fascia is dangerous.

Traps that blind muscle investors easily fall into
Don't abuse your body! Respect your muscles as they were designed to be.
Don't fall for the muscle stimulation fantasy
Don't bet on weight
Don't be fooled by the post-workout soreness.
Break free from the supplement fantasy

PART 2 The Sufferings of the Muscle-Poor

A single muscle loss can bring down a tower of hard work.
Reading Signs of Muscle Problems
The real cause of your pain is ultimately muscle loss.
Why Muscles Weaken and Atrophy

Muscle loss and shrinkage are hitting young muscle investors hard.
Muscle loss continues from age 35
Sarcopenia: The Trigger That Ignites Muscle Pain and Stiffness
What's scarier than muscle loss is muscle contraction.
Excessive dieting can lead to muscle loss and even bone loss.

PART 3: The art of compounding to maximize the benefits of muscle investment

The secret to successful strength training: building muscle mass.
Focus your exercise on functional goals.
Don't stick to just one stereotype.
Bad habits show up in your performance.
It is desirable for muscle fibers to burst sequentially.
It is more important for muscles to stretch than to contract.
Soft tissues must be strengthened together

Muscle investing: either up or down
If you don't move, your muscles will be damaged.
The outer and inner muscles are doing each other's work.
Train the deep muscles that run throughout the joints.
Big muscles don't always mean good function.
There are three types of maximum strength.

5 Muscle Investing Enemies That Leave Scars on Your Muscles
Injuries caused by hasty mind and greed
Why Exercise That Doesn't Fit Your Body Type Is Dangerous
The false illusion of walking 10,000 steps
Improper use of park exercise equipment
Home training going backwards

PART 4: Practical Muscle Investment A to Z for Lifelong Muscle Building

6 Strategies to Regain Lost Muscle
Muscle investment is a lost cause if you don't know the principles.

Finding the Right Muscle Building Method for Your Body
I'm losing muscle without even realizing it.
Training principles to find the right workout for you
Is anaerobic exercise better or aerobic exercise?
Key Muscles to Know Before Starting a Strength Training Exercise
Special Page I don't know about anything else, but let's train these muscles. The 5 Major Muscles of Life
Running in place, putting strength in the feet and ankles
Sumo Squats for Iron-Like Hips
Push-ups to Prevent Shoulder Pain for Life
Finger Plank for added freedom to both hands
Swimming to soften and strengthen your lower back

Creating Sustainable Muscle Investment Habits
How to manage your condition before and after strength training
What I eat makes my body
Even if you just sleep well, your muscles will recover.
Managing stress builds strength.

PART 5: The Ultimate Muscle Training for Lifelong Strength

Strength training for each body part to build survival muscles

The first exercise to become a muscle-rich person
Muscles to focus on training in the neck 1 Extensors
2 Muscles to Focus on in Your Neck Flexors
Standing diagonally and pushing the back of your head against the wall
Standing diagonally and pushing the wall with the side of your head
Nodding your head while lying down
Lie down and raise your head
Hold on by pulling the back of your head with your palm

The second exercise to become a muscle-rich person: shoulders
Muscles to focus on training in the shoulder area 1 Pectoralis major, pectoralis minor
2 Muscles to Focus on in Your Shoulders: Rhomboids and Serratus Anterior
3 Muscles to Focus on in Your Shoulders: Biceps and Triceps
4 Muscles to Focus on in Your Shoulders: Trapezius, Deltoid, and Latissimus Dominis
Lie down on a chair and hold on
Pull up on the band
Lying butt lifts
Butt lifts while sitting on the floor

The Third Exercise for Muscle Building: Elbows & Wrists
Muscles to focus on training in your arms 1 Elbow flexors
2 Muscles to Focus on in Your Arms: Wrist Flexors
Holding a water bottle in both hands and bending your elbows
Rotate your elbows in both directions
Push each other with your palms together
Throw and catch the ball

The Fourth Exercise to Get Muscle-Buying: Abs
1 Muscle to Focus on in Your Abs: Abdominal Flexors
2 Muscles to Focus on in Your Abs: The Torso Stabilizing Muscles
Lying down with arms outstretched and shoulder blades raised
Standing with your knees raised in a quadrupedal position
Lie down and hold on with one foot raised
Stand in a sitting position with your back against the wall
crawling on the ground like a bear

The Fifth Exercise to Get Muscle-Buying Back & Waist
Muscles to focus on training in the back and waist 1 Superficial and deep muscles of the back
Muscles to focus on training in the back and waist 2: Lumbar extensors and flexors
Lie on the floor and raise and lower your upper body
Lie on the floor, lift your upper body, and pull your elbows
Hold on to your back with your back arched in a quadrupedal position
Lowering and raising the upper body from a four-legged position
Lift your arms and legs diagonally and then touch
Standing, bending and straightening your back like a bow

The Sixth Exercise for Muscle-Buying Butt & Thighs
Muscles to focus on training in the buttocks and thighs 1 Hip flexors
2 Muscles to Focus on in Your Buttocks and Thighs: Hip Abductors
3 Muscles to Focus on in Your Buttocks and Thighs: Hip Extensors
4 Muscles to Focus on in Your Hips and Thighs: Knee Flexors
5 Muscles to Focus on in Your Hips and Thighs: Knee Extensors
Lying leg raises
Lying on your side with your legs raised
Lie down and lift your arms and legs at the same time
Kick up the leg from a quadruped position
Lie down, lift one leg and lift the pelvis

The Seventh Exercise to Get Muscle-Buying: Calves
1 Muscle to Focus on in Your Calf: The Gastrocnemius
2 Calf Muscles to Focus on: The Soleus
3 Muscles to Focus on in Your Calf: The Intrinsic Muscles of the Foot
4 Muscles to Focus on in Your Calf: Adductors
Standing heel raises
Hold the chair and lift your heels
Hold the chair and bounce your toes
Alternate heel raises
Rhythmically raise and lower both heels simultaneously

Full-body strength training only the muscle-rich know about

Compound exercise to build full body strength: upper body
Pushing the wall with your palm
Table push-ups
Sit down behind the table and stand up
Hold the water bottle and raise both arms
Hold on to the water bottle cap

Compound exercise to build full body strength lower body
Leg raises
Push your butt back and stand up
Go up and down one step
quarter squats
Mini squats with legs together
Squat with one foot back
Mini lunge
Hold the chair and lift your heels while doing squats
Hold onto a chair and squat with one foot

Functional Strength: Compound Exercises to Build Full Body Strength
Hold the chair and swing your legs back and forth
Side step squat
Rhythm Squat
Squat jump
Moving your legs back and forth to decide whether to go or not
Jump lunge with alternating feet

Muscle Tech Secrets from Korea's Top Muscle Doctor
"Protect your survival muscles! They are the strength that will lead you to victory in the health race."

“One day, suddenly, bottle caps won’t open easily, and lifting things becomes difficult.” “I used to be able to quickly climb stairs two or three steps at a time, but now I can barely manage to climb them one step at a time.” “It’s hard to even sit in one place, and my legs spread out without me realizing it.” “Sometimes, when I’m walking down the street, my legs just give out.”
This is a sign that your body is losing muscle.
Most people take this for granted as a result of aging, but in fact, this symptom should not be easily overlooked.
The moment you take it lightly, you may find yourself in old age, unable to function without help from anyone.
The 100-year-old with a sick body that everyone is so worried about.

Many people exercise.
However, most people exercise not for muscle building but for the purpose of having a pretty and attractive body, dieting, and improving flexibility.
This is a wrong idea.
No exercise will be effective without muscle and basic physical strength.
Even if you see any effects, they are only short-lived and disappear in an instant.
There is no such thing as a healthy hundred years without muscles.
What we really need is the strength to move freely on two feet without pain until we are 100 years old.
That power comes from the muscles.


Professor Hong Jeong-gi, the nation's leading sports medicine expert and muscle doctor, emphasizes that strength training is essential for building muscle, a weapon for survival, regardless of age.
To do that, I advise you to start investing in muscle right now.
To this end, I published “Muscle Reset Like a Pension” by encompassing over 30 years of strength training experience, know-how, and exercise science theory.
This is the third book following the bestsellers “Movement Reset, Not Exercise” and “Walking Reset Starting Today,” and it contains everything about strength training as well as techniques for muscle investment to escape from pain, disease, and aging.
Chapter 1 explains why you should invest in muscle.
It covers why you need to build muscle, what kind of muscles you need to build, and the essence of muscle investment.
Chapter 2 talks about the pain experienced by those who have lost muscle mass, and Chapter 3 teaches compounding techniques to maximize the effects of muscle investment.
Chapter 4 is an introduction to muscle investment, covering the A to Z of muscle investment to build muscle for life.
The last five chapters are practical muscle investment exercises, introducing body part-specific strength training to build survival muscle and full-body strength training known only to the muscle-rich.
Living healthily is more important than living long.
Let's follow the method this book leads us through step by step.
It's full of muscle investment mentoring from Korea's top exercise doctor, who will take responsibility for your long-term health.


The art of muscle investment that defeats pain, disease, and aging, and builds strength for life.
"Invest in your muscles! Muscle is the key to a healthy life for a hundred years."

The most important thing in investing is ‘seed money.’
Seed money, or seed money, is necessary to multiply your investment several times over, and using it to invest with compound interest will lead to successful investment.
The same goes for health.
You can become even healthier by adding other exercises such as weight training, Pilates, and jogging while having survival muscles like seed money.
If we don't stop here and continue to invest in our muscles, we can escape pain, disease, and aging, and achieve our ultimate goal of living a healthy life until we reach the age of 100.
The power to lead a healthy life comes from muscles.
When we think of 'muscle', we usually think of bulging biceps, triceps, and ripped chocolate abs.
It is thought that great strength comes from large, broad muscles.
But what we need is the physical ability to be active in our daily lives and the survival muscles to match.
When we have high-quality survival muscles that can react quickly and sensitively, our bodies undergo amazing changes.

First of all, it relieves chronic pain and slows down aging.
Diseases such as diabetes, obesity, and dementia are improved, and hormonal balance is improved.
Above all, you will lose weight and become a body that does not gain weight.
Not only will you gain strength, you will also gain a great body and good posture.
How wonderful would it be if you could maintain your prime body into old age? Muscle is the ultimate weapon for achieving a flawless body.
And now is the golden time to build real muscles that will last a lifetime.
This book is packed with techniques for building muscle for life.
Let's start 'Muscle Tech' by investing in your muscles with books.
You will experience the thrilling miracle of the strength and muscles that were dormant within your body being revived.

The amazing way to transform your body into the strongest muscles you'll ever have, the ones you'll need to live with for 100 years!
Miraculous strength training to build lifelong muscle that will become your survival weapon.

If you are someone who gets tired easily even after just a short walk, someone who blames age and relies on hospitals and medication when you are sick, or someone who lives with a tingling pain in their back and knees, then pay attention to “Muscle Reset Like a Pension.”
Don't miss out on office workers and students who work or study all day without even having a chance to stretch their knees.
This book contains exercise methods that will help you get out of physical poverty and into muscle wealth.
Professor Hong Jeong-gi, who has created and trained numerous national team athletes, paid the most attention to strength training for each body part to build survival muscles.
It divides the body into 7 parts: neck, shoulders, elbows and wrists, abdomen, back and waist, hips and thighs, and calves. It points out the muscles that must be trained in each part one by one, and contains a selection of exercise methods based on exercise science theory and human anatomy.
For each exercise, we provide detailed information on the effects, posture points, and checklist.


We also introduce full-body strength training exercises that only the muscle-rich know about.
These movements improve balance and torso stability, as well as flexibility, agility, and quickness, and boost confidence by having all muscles work in harmony.
We also did not leave out exercises for the five major muscles of life to help you stand upright, walk, and perform daily activities flexibly.
Don't worry if it's a difficult move.
The movements suggested by Professor Hong Jeong-gi, a doctor of exercise, are easy and simple.
You can try it anytime, at home or at work, without any special tools.
You don't have to make time or pay to exercise.
Now, let's build muscle 'healthily', not 'prettyly'.
If you invest just 10 minutes a day and follow the movements introduced in the book, you will be able to enjoy the pleasure of seeing your muscles grow in no time.
A powerful body with solid muscles is before your eyes.