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13 critical gym lessons I know at 43 that I wish I knew at 23: 
1. Sleep is the best legal performance enhancing drug on the planet. If you want better results fix your sleeping habits.
2. Form is more important than how much weight you lift. No one gives af about how much you lift. Leave your ego at the door.
2. Form is more important than how much weight you lift. No one gives af about how much you lift. Leave your ego at the door.
3. Self massage, mobility stretches & muscle activation bulletproof your body from injury & should be staples in everyone's warm up.
4. 4 to 6 seconds down. 2 to 4 seconds up. Time under tension is one of the best ways to maximize muscle growth & avoid injury.
4. 4 to 6 seconds down. 2 to 4 seconds up. Time under tension is one of the best ways to maximize muscle growth & avoid injury.
5. Gaining muscle does not make you look bulky. Having too much fat on your body does that.
6. One of the best ways to increase strength & muscle mass is to use the "mind to muscle" connection. It's not enough to lift. You must mentally activate your muscles.
6. One of the best ways to increase strength & muscle mass is to use the "mind to muscle" connection. It's not enough to lift. You must mentally activate your muscles.
7. The best supplement to build muscle is bringing an insane level of intensity to your workout. The next best are creatine & whey protein.
8. Protein is the most anabolic & thermogenic macro. Eat .8 to 1 gram of protein per pound of body weight.
8. Protein is the most anabolic & thermogenic macro. Eat .8 to 1 gram of protein per pound of body weight.
9. After your workout do 5 minutes of box breathing. This puts your body in a parasympathetic mode & promotes faster recovery.
10. Gaining muscle is a slow process. You make it slower by trying to take shortcuts or by putting more weight on the bar than you can control.
10. Gaining muscle is a slow process. You make it slower by trying to take shortcuts or by putting more weight on the bar than you can control.
11. Stop comparing your body to movie stars or social media influencers. Compare your progress to your previous self.
12. Drink water with electrolytes to stay properly hydrated during a workout.
13. No amount of exercise is gonna make up for having shitty eating habits.
12. Drink water with electrolytes to stay properly hydrated during a workout.
13. No amount of exercise is gonna make up for having shitty eating habits.
I've been working out for 20 years & coaching for 18 of them.
I hope you take the lessons here & apply them to your workouts to achieve faster success than I ever could.
If you liked this follow me @FitFounder
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