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Karl Matt Button │ Apex Fitness Adv.

@KarlApexFit

Jul 12 • 23 tweets • 7 min read • Read on X

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Everyone on the planet should be lifting weights.

But most don't know how to start.

I've been training for the last 17 years...

If I was starting from scratch, this is the exact workout plan I would follow to get in the best shape of my life:

(Videos of every exercise included)

= Thread =

Start with 4 simple workouts per week.

Upper/Lower/Upper/Lower is the split.

For each workout:

⚬ 3 working sets/exercise
⚬ 6 - 12 reps/working set
⚬ Rest 3 minutes between sets

Here is the workout plan (print this off):

(Videos of every single exercise below)

1. Chest-Supported T-Bar Rows

2. Smith Machine Incline Press:

3. Lat Pull Down:

4. Seated Shoulder Press:

5. Leg Extensions:

6. Hack Squats:

7. Leg Press:

8. Seated Calf Raise:

9. Pull Ups:

10. Incline Dumbbell Press:

11. Chest-Supported Neutral Grip Row:

12. Cable Lateral Raise:

13. Romainian Deadlift:

14. Seated Hamstring Curl:

15: Standing Calf Raise:

*Now if you want you can focus on some accessory work to bring up weaker points...

1. Triceps - Tricep Pushdowns...

2. Bicep - Incline Bicep Curls:

Now very important to note here...

It's how you lift that matters....

Prioritize high set quality
Take each set to a high intensity (0-2RIR)
Improve set execution, reps and weights over time

If you maintain good form and get stronger over time you will build lean muscle tissue.

Quality > Quantity.

Ready to take action?

How about a proven system with zero guesswork to optimize your health and performance for life.

• Shred 25+lbs of stubborn fat
• Develop bulletproof confidence
• Change the Trajectory of Your life

And start living to your potential.

Results guaranteed.

PS.

Want access to a 1:1 VIP system with a 15 year track record with zero guesswork?

▫️ Torch fat
▫️ Optimize your health
▫️ Life a longer and better life.

Results guaranteed.

DM me APEX for more info and let's chat.
x.com/messages/compo…

https://x.com/KarlApexFit/status/1943999569718866390

If you enjoyed this post:

1. Follow me @KarlApexFit
2. Retweet the first tweet

I'm here to help you:

• Shred Fat
• Build Lean Muscle
• Optimize your health and fitness permanently

Start today.

https://x.com/KarlApexFit/status/1943999569718866390

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More from @KarlApexFit

Karl Matt Button │ Apex Fitness Adv.

@KarlApexFit

Aug 1

The only 17 Exercises you'll ever need to get in the best shape of your life:

(Videos of each included)

1. Quads: Hack Squat

Arguably the best quad builder.

▫️ Takes strain off the back
▫️ Increased range of motion
▫️ Prioritizes muscle failure over task failure

Training Cues:

▫️ Narrower stance
▫️ Feet lower on the platform
▫️ Control the eccentic for 3 seconds
▫️ Keep torso engaged with back flat againse the pad

2. Pendulum Squats:

Rare in most gyms, but if you have one use it.

▫️ Strain off the back
▫️ Fantastic plane of motion

*Humbling exercise.

Training Cues:

▫️ Narrower stance
▫️ 3 second eccentric
▫️ Being hips as close to heels as possible for full ROM

Read 24 tweets

Karl Matt Button │ Apex Fitness Adv.

@KarlApexFit

Jul 30

Think you're in shape?

Prove it.

Here are 7 Simple Fitness Tests everyman should be able to do:

1. 20 Full Push Ups:

Upper body strength/edurance.

Perform as many push-ups as possible with good form

Benchmarks:

• 20-39 yrs: 40+ (excellent), 25-39 (good), 15-24 (average)
• 40-59 yrs: 30+ (excellent), 15-29 (good), 10-14 (average)
• 60+ yrs: 20+ (excellent), 10-19 (good), 5-9 (average)

2. 10 Minute Mile:

Run 1 mile as fast as you can.

Benchmarks:

• Age 20-39: Under 6:00 (excellent), 6:00-8:00 (good), 8:00-9:30 (average)
• Age 40-59: Under 6:45 (excellent), 6:45-8:15 (good), 8:15-10:00 (average)
• Age 60+: Under 7:30 (excellent), 7:30-9:00 (good), 9:00-11:00 (average)

Read 13 tweets

Karl Matt Button │ Apex Fitness Adv.

@KarlApexFit

Jul 29

Can't lose fat?

I guarantee it's your crappy diet.

After 16 years training and coaching, here is everything you need to know to nail your nutrition permanently:

=Thread=

1. Greek Yogurt + Whey Protein is a fat loss cheat code

2. Nutrition is the key to lose fat (not cardio)

1lb Fat loss per week = a 500 caloric deficit/day over 7 days.

⚬ To burn 500 calories on the treadmill = 1 hour
⚬ To not eat that 500-calorie donut = 5 seconds

Understand nutrition and you'll never worry about fat loss again.

3. Your number 1 priority to lose fat has to be a caloric deficit. In a caloric deficit you are legit GUARANTEED to lose fat.

To do this make sure you know your caloric intake. Without this knowledget there will always be 'guesswork'.

Once you know it, hit it consistently.

Read 22 tweets

Karl Matt Button │ Apex Fitness Adv.

@KarlApexFit

Jul 27

'What is the best exercise for this muscle group?'

Let me remove the guesswork.

After training for the last 17 years, here's a complete 65 exercise database categorized for every muscle group:

(Bookmark for your next gym day)

We've all been there.

You want to lift weights but don't know where to start.

I got you.

Your exercises will be split into one of 6 categories.

⚬ Squat
⚬ Hinge
⚬ Vertical Push
⚬ Vertical Pull
⚬ Horizontal Push
⚬ Horizontal Pull

Here are 65 options to cover each...

1. Legs (Quads):

⚬ Leg Press
⚬ Hack Squat
⚬ Leg Press
⚬ Pendulum Squat
⚬ Smith Machine Squat
⚬ Goblet Squat
⚬ Split Squats
⚬ Lunges

Read 15 tweets

Karl Matt Button │ Apex Fitness Adv.

@KarlApexFit

Jul 26

'I've tried everything but just cannot lose fat'

Nutrition is your key to get lean.

But most people have no idea how to start.

(And the rest can never stick to it).

Here is the Simple 7 Step Nutrition Game Plan that will get you lean and stay lean for life:

"I've tried everything but just cannot lose weight"

Sound familiar?

'I can't do it'
'How do I get lean'
'I already eat healthy and exercise'

Well today I want to give you what works.

Ready to finally get in shape?

Here are the 6 steps to automate nutrition and stay lean...

1. Calculate your Caloric Deficit:

The most important 'exercise' to torch body fat is hit a caloric deficit.

Find caloric intake:

1. Go to an online BMR calculator:
2. Update your details
3. Subtract 300-500 calories from your TDEE for a deficit

Write it down.

Read 14 tweets

Karl Matt Button │ Apex Fitness Adv.

@KarlApexFit

Jul 25

Everyone on the planet should be lifting weights.

But most people have no idea how to start.

I've spent 4000 hours in the gym over the last 17 years.

Here are 41 Training Tips I wish I knew when I first started:

1. The gym is for building muscle, nutrition is for torching fat.

For best results, ensure every part of your training is optimized toward this.
Too many people confuse the two and get mediocre results.

2. Stop 'winging it'. With no plan, you will spin your wheels and waste months or years with little to no progress.

3. Please do not be afraid of getting 'too big'. It won't happen.

4. Stop changing your workouts. You cannot 'shock your muscles into growth'.

5. Simplicity scales. Simple workouts, repeated, measured, and improved over time are key.

Read 19 tweets

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