23 lessons learned from 10 years of natural lifting
🧵 THREAD 🧵
Think it's going to take 6 weeks?
You need to diet for 12 weeks.
But you can get just as effective muscle-building results from using machines/supported movements.
Focus on improving these two things.
Everything else is secondary.
Any longer than this and it's the law of diminishing returns for muscle gain.
Lift with a 3-0-1 tempo.
3-second eccentric (muscle is lengthening)
0-second pause (the muscle is fully lengthened)
1 second concentric (muscle is shortening)
But you'll need to train close to it.
Always lift with 1-2 reps left in the tank.
Lifting weights is my stress relief for the brain.
If you're in your first 1-2 years of training, you should be increasing the weight on your compound lifts every week.
6-12 reps are the ideal rep range for compounds.
10-20 reps are the ideal rep range for isolations.
Arms, calves and shoulders can be trained 3x per week.
If you want to maximise strength, rest for up to 2-3 minutes between sets.
This reduces fatigue and allows your body hit the next set as hard as possible.
Being dehydrated will drastically impair your gym performance.
Drink more H20 if you want to lift big.
Stop changing shit up every week.
This isn't sexy but it gets results.
If you want to maximise strength, lift in the afternoon after you've consumed 1-2 meals.
More squats, hip thrusts and weighted glute bridges solve this.
Want bigger guns?
Do fewer bicep curls and more tricep pushdowns and close grip bench press.
Add in more pull-ups, rear delt flies, dead hangs, face pulls and Romanian deadlifts to combat this.
This will help you stand/sit more upright and fix your back pain.
I'm looking to coach 3 entrepreneurs or high performers into the best shape of their life in just 1-3 hours per week. 🔥
Want in?
Shoot me a DM & let's chat.👇
https://t.co/KUv8QYcUqf
