10 lifting secrets that will save you from a lifetime of being skinny. 

1. Less is more.

Don't obliterate your muscle groups with endless sets. https://t.co/SCHYjPJRNE

More isn't better. Get that into your head.

Lifting weights is to your muscles as the sun is to your skin.

Does more sun = better sun tan?

You need the right amount, not the maximum amount.

More than 10-20 sets per muscle group per week won't help you, it'll hinder you.

2. Train close to failure.

Every set should be coming close to failure (within 3 reps).

If you're leaving lots of reps in reserve on every set you're wasting your time.

3. Rest more between workouts. 

Aim for 72 hours rest per muscle group before training it again.

Try not to train upper body on Monday and again on Wednesday. Most people would benefit and make more progress by waiting until Thursday.

Sleep & nutrition matter here too.

4. Do the hard exercises. Squats. Deadlifts. Pullups.

You're never going to build an impressive physique from scratch with cable flyes and front raises.

Train with compound exercises at least 80% of the time to get the biggest bang for your buck.

5. Cycle your intensity. 

Don't go balls to the wall every week. 

You should be having heavier sessions and lighter sessions.

Have some weeks where you go very close to failure, others where you back off a little.

6. Take deload weeks.

Training hard, close to failure, every week takes its toll on your body. Injuries pop up, fatigue accumulates and your progress will suffer.

Taking deloads feels like it's slowing you down but it actually helps you make more progress long term.

7. Don't change up your workouts constantly.

Most of the improvements in the first few weeks of a new program are only neural adaptations.

Choose a good program (or have one designed for you) and stick to it.

Changing your workouts all the time means you'll make less progress.

8. Track your weights and reps. 

You should be going into every set with a goal. Know what you need to do to be better than last time.

Record it somewhere - logbook, app, etc. - and bring it with you so you can plan every set.

9. Eat carbs pre-workout.

Carbs will improve your lifting performance. Avoiding them, or training fasted, is not going to get you the best results.

10. Drink water goddamitt.

If you're dehydrated, your workouts will be worse. Make sure you're drinking 500ml -  at least 2 hours before working out, and another 500ml 30 minutes before.

Drink 3-4L total every day. Muscles need water to recover and to grow

If you want to get the absolute most from your training but you have the minimum amount of time to do it, you need to get on my program.

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See the contents here:

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