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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.

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More from @KarlApexFit

Karl Matt Button │ Apex Fitness Adv.

@KarlApexFit

Jul 13

Building muscle is your key to longevity and health.

But don't waste a decade trying to figure out what works.

I've built 45lbs of muscle over the last 17 years.

These are the 7 most important training tips I wish I knew when I first started:

= Thread =

Muscle is one of the biggest indicators for longevity.

And it's how you lift that matters.

You need "mechanical tension"

The force/tension exerted on muscle fibers during a lift.

The more tension you generate, the more fibers you recruit and stimulate, leading to growth.

But

Most people completely ignore this when they workout.

▫️ Terrible exercise selection
▫️ Crappy intensity
▫️ Terrible form

Letting their ego get the better of them by swinging weight around.

Stop spinning your wheels with basic errors...

This is what you need to do...

Read 17 tweets

Karl Matt Button │ Apex Fitness Adv.

@KarlApexFit

Jul 9

After 17 years training and coaching, here is every peice of fat loss advice I could come up with:

1. Stop drinking alcohol.

Or at least limit it. Alcohol kills your metabolism, messes up hormones, increases hunger, and wrecks sleep. Minimize to maximize results.

2. Discipline is the most overlooked asset for health and fitness success. Learn to prioritize long term goals over short term gratification.

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

Read 23 tweets

Karl Matt Button │ Apex Fitness Adv.

@KarlApexFit

Jul 4

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 2

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 1

The silent killer that begins at just 30.

Muscle loss.

Do nothing and it guarantees:

→ Frailty
→ Strength loss
→ A shorter and lower quality life

But luckily there is a simple answer.

Here is your 5-Step Playbook to stop muscle loss in it's tracks:

Age-related muscle loss, called sarcopenia, is a natural part of aging.

After age 30, you begin to lose 3% to 5% every decade.

Most men will lose about 30% of their muscle mass during their lifetimes.

This is a massive indicator for lower quality life...

But the good news...

This does not need to be your story.

You can turn it around at ange age by investing in your health.

Stop bowing to societies acceptance of the Dad bod and build a body that will serve you for years to come.

Plus look 100x better.

Here are 5 Steps to fix it for good...

Read 19 tweets

Karl Matt Button │ Apex Fitness Adv.

@KarlApexFit

Jun 29

'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...