30 of my best tips from 9 years in the gym

1. You're doing too many workouts, exercises and sets. https://t.co/VKhSbHb01J

2. More and more sets doesn't =  better results. 

You need to stimulate a response, not destroy a muscle.

3. If you want to give muscles the best stimulus, use less weight.

4. Slow down your reps and use textbook form if you want the best results.

5. Simpler lifting plans are nearly always better.

6. The older you get, the more recovery you should allow between sessions.

7. The most important thing you're missing isn't the perfect plan or diet. It's consistency with ANY decent plan or diet (and there are tons).

8. You will never look as muscular as you want without getting to a low bodyfat percentage.

9. There is no need to lift below 5 reps unless you want to compete in a strength sport.

10. Sets over 20 reps and up to 30 are worthwhile for building muscle (as long as they're taken close to failure)

11. If the last rep in your set doesn't take twice as long as the first rep, you're probably not training hard enough.

12. You don't need 1g of protein per lb. 0.7g per lb of LEAN MASS is enough.

13. Carbs increase workout performance, eat them before your workouts.

14. Cardio is not a requirement for fat loss.

15. If you're not losing fat, you're not in a calorie deficit.

16. You eat more than you think. Track your calories. 

17. "Starvation mode" is not a thing. You're eating more than you think.

18. Aiming to do your workouts in the evening or at night is a good way to ensure they don't happen. 

19. You haven't got to lose weight every week. Diet breaks at maintenance calories are a GREAT strategy. Think long term.

20. Significant muscle takes a long time to build. Fat loss is quick by comparison. 

21. There's no such thing as "fat burning workouts"

22. When you want to lose fat, your training should look the same as when you want to build muscle, with less overall work.

23. If it fits your macros you can eat it... but shit food will eventually = shit performance and feeling like shit. Be sensible.

24. The people who get the best results can tolerate eating the same things often and sticking to basic, progressive training plan long term.

25. Bodyweight, dumbbells, barbells and machines are ALL good options.

26. Competitive lifting form has little relevance to someone who is lifting for health and longevity.

27. If you want the best results, lift through a full range of motion. No half reps.

28. Your genetics are good enough.

29. Most supplements aren't needed/do nothing.

30. There are no quick fixes. The hard way is the shortcut.

Most people tell themselves they have no time.

My minimal program will show you that's not true.

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