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Karl Matt Button │ Apex Fitness Adv.

@KarlApexFit

Jul 25 • 19 tweets • 4 min read • Read on X

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.

6. Quality > Quantity. Make sure your execution and programming are on point. More crap is still crap. Better, not 'more', is the answer.

7. How you lift matters more than what you lift.

8. Improving form is a more important metric than increasing reps and weight.

9. Track your workouts. Without this accountability and data you will struggle to progress.

10. Use consistent rest periods. 'Guessing' your rest periods leads to inconistency and unreliable data.

11. Use 9 - 14 working sets per workout

12. Pick 3-4 exercises per workout

13. Once form is nailed, take each set to 0-2 RIR (reps in reserve)

14. If your last reps each set aren't 'ínvoluntarily slow' you are not working hard enough

15. Rest longer between sets. Short rest periods = worse results.

16. Use 3-4 second eccentrics (elite chance to load tension on the target muscle for hypertrophy).

17. Quality form + correct intensity + consistency is more important than training splits or exercise selection.

18. Machines are elite when it comes to hypertrophy. Do NOT avoid them.

19. The Smith machine increases your testosterone.

20. Hack Squats are better than back squats.

21. RDLs are better than conventional deadlifts.

22. Wrist straps on pull/back days are a must.

23. Use flat sole shoes or bear feet on leg days.

24. Put your weights away.

25. Nobody is looking at you.

26. It's you vs you. Get a little bit better consistently over time.

27. Conisistency is the golden nugget to success and results:

⚬ Turning up
⚬ Rest Periods
⚬ Exercise selection
⚬ Execution
⚬ Tracking
⚬ Everything

If you are consistent you will win.

28. The best place to train is where you can be consistent.

29. If there is no difference between home or gym, choose the gym. Huge ROI.

30. The type of protein powder you choose will not influence your results.

31. You will always feel better after the gym than before.

32. Morning workouts drastically improve the chances of the rest of the day being a success.

33. Training consistently will improve every single area of your life.

34. The key to results is consistency and improving your form, reps, and weight in key lifts over time.

35. I'm convinced an elite gym playlist will increase adrenalin and performance.

36. Your training should not change whether cutting or bulking.

37. High reps to shred is rubbish.

38. Anything over 60 minutes is doing more harm than good.

39. No intense cardio before weights.

40. Leave your ego at the door.

More reps or weight with worse form = worse results. Do not 'chase' numbers.

Always prioritize high quality execution.

41. The order or importance for results.

1. Consistency
2. Quality Execution
3. Training Frequency
3. Exercise Selection
4. Training Split

5. Daylight

6. More Daylight

7. Type of Protein Powder you have

There you go.

41 Training Tips I wish I knew when I first started.

I hope you found these valuable and if you implement them consistently, I guarantee you will see some fantastic results.

The gym is one of the best investments you can make.

You've got this.

Plus...

PS. Are you a High Performer interested in...

Optimizing your health and performance:

• Shred 25-45lbs of stubborn fat
• Develop bulletproof confidence
• Change the Trajectory of Your life

And get in the best shape of your life...

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/1948728249556894146

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 22

After training and coaching for the last 17 years, here is every fitness tip I could come up with:

= Thread =

1. Take 5g of creatine every day for the rest of your life.

Creatine is the best supplement on the planet, safe, and well researched. Everyone should take it.

2. Use Nutrition as my key lever for fat loss.

To lose 1lb/week you need a 3500 deficit total over 7 days.

To do that:
→ 7 hours of cardio OR..
→ 30 seconds controlled nutrition

Easy choice.

3. Implement a caloric deficit of 500. The guarantees steady weight loss, whilst still being sustainable and managing metabolic health.

Step 1 - Find BMR (use fan online calculator)
Step 2 - Subtract 500 to hit a deficit
Step 3 - Done

Huge ROI.

Read 29 tweets

Karl Matt Button │ Apex Fitness Adv.

@KarlApexFit

Jul 21

If my goal was to torch 20lbs of fat in the simplest way possible...

These are the workouts, meals, grocery list, and daily routine I would use to do it:

1. Simple 3x/Week Workout Plan:

The key to this workout plan:

→ Simple
→ Repeatable
→ Time efficient

Each workout includes a Leg, Push, and Pull movement.

You'll hit each muscle group 2x/week and be out of the gym in 40 minutes.

Track and increase reps + weight over time.

2. Meal Plan:

The key to successful nutrition?

→ Simple
→ Repeatable
→ Time efficient

I want meals which are:

→ Enjoyable
→ High Protein
→ Simple and Quick

The easier it is, the more likely you are to stick to it.

I would choose 3 meals from the below each day:

Read 13 tweets

Karl Matt Button │ Apex Fitness Adv.

@KarlApexFit

Jul 20

Pull Up Strength is an indicator for health and longevity.

But most people can't even do one.

49 year old client Eric is now doing weighted pull ups with ease.

Here's how you can go from zero to pumping out pull ups for fun:

(Instant bookmark)

= Thread =

Pull Ups are a killer bodyweight exercise

Being able to do these is a show of strength, health and longevity...

But also they also develop your lats, traps, delts, and biceps.

But most can't even do one pull-up

Never fear. ⬇️⬇️⬇️

I am going to show you exactly to use negative (eccentric) reps to for from zero to pumping out pull-ups for fun.

If you follow this plan to a tee.

In weeks you will be hitting pull ups and building a lean and strong physique.

Wide shoulders, narrow waist, yes please.

Read 14 tweets

Karl Matt Button │ Apex Fitness Adv.

@KarlApexFit

Jul 19

Can't get to the gym?

A set of dumbbells is all you need to get lean and strong.

Here are the Top 10 exercises you can use to hit every muscle group at home:

(Videos of each included)

1. Bent Over Rows

1. Bent Over Rows

Muscles targeted:

⚬ Rhomboids
⚬ Lats
⚬Traps

Tips:

⚬ Pull back through elbows
⚬ Avoid excess momentum
⚬ Pull elbows towards hips (not straight up)
⚬ Squeeze each contraction (quality execution is key)

2. Split Squats:

Muscles targeted:

⚬ Quads
⚬ Glutes
⚬ Hamstrings

Tips:

⚬ Stay facing forwards
⚬ Slow eccentric
⚬ Stop just before back knee hits the ground
⚬ Embrace for discomfort

*If you have knee issue move front foot further forward to avoid knee going past foot.

Read 17 tweets

Karl Matt Button │ Apex Fitness Adv.

@KarlApexFit

Jul 17

If all I had was a set of dumbbells and a bench, these are the 11 Exercises I would use to get in the best shape of my life:

(Videos of each included)

1. Incline Dumbbell Rows:

Target - Back:

Cues:

▫️ Chest glued to bench
▫️ Drive elbows back & in, not just up
▫️ Squeeze shoulder blades together at the top
▫️ Control the negative—no free falls
▫️ Use straps to avoid grip fatigue

Quality reps = bigger, stronger back.

2. Incline Dumbbell Press:

A great chest builder (+ delts and triceps)

▫️ Control the eccentric
▫️ Keep elbows at ~45° angle
▫️ Full range—deep stretch, strong lockout
▫️ Drive through your palms, not shoulders

Simple. Effective. Press strongs.

Read 16 tweets

Karl Matt Button │ Apex Fitness Adv.

@KarlApexFit

Jul 14

Wondering how long you'll live?

Let's test it.

Here are 3 Simple Longevity Fitness Tests you can do now (and how to improve them):

1. VO2 Max (Cardiovascular fitness):

VO2 Max measures oxygen use during intense exercise, showing heart-lung efficiency.

Higher levels cut heart disease & mortality risk and boost longevity.

Aim for above-average (e.g., 35-45 mL/kg/min for middle-aged adults)

Test it:

Cooper 12 Min Run Test:

How it works: Run as far as possible in 12 minutes on a flat surface (like a track or treadmill)

Equipment: Stopwatch, measured track or GPS watch.

Calculation: Use the formula: VO2 max = (Distance in meters - 504.9) ÷ 44.73

*If you have a lower base or cannot run, try the 3 minute step test.