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Karl Matt Button │ Apex Fitness Adv.

@KarlApexFit

Aug 16 • 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…

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/1956731221142364249?s=46&t=ikkz6PXhsDvKmb7Z9ItYjw

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Karl Matt Button │ Apex Fitness Adv.

@KarlApexFit

Aug 17

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

Aug 15

Matt just torched 32lbs of fat and reversed prediabetes in 16 weeks.

He did it with a young family while working 70+ hours a week.

He's now healthier, more confident and a role model at home and at work.

This is the 5-Step Sytsem we used to do it 👇

= Thread =

Too many give up on their health because they've convinced themselves they are:

⚬ Too old
⚬ Too busy
⚬ 'It won't work for me'

Rubbish.

Matt is another example of what you can do with the right system and apply it consistently.

This is how we crushed it.

1. Built a Holistic plan:

Matt had spent years trying himself with no results.

So the first thing was set a clear goal and build a complete roadmap for him.

We laid out every single step.

No guesswork.

⚬ Training
⚬ Nutrition
⚬ Daily routine
⚬ Accountability

Boom.

Read 12 tweets

Karl Matt Button │ Apex Fitness Adv.

@KarlApexFit

Aug 13

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 single day.

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

Aug 12

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

Aug 9

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 17 tweets

Karl Matt Button │ Apex Fitness Adv.

@KarlApexFit

Aug 8

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

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Karl Matt Button │ Apex Fitness Adv.

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Karl Matt Button │ Apex Fitness Adv.

Karl Matt Button │ Apex Fitness Adv.

Karl Matt Button │ Apex Fitness Adv.

Karl Matt Button │ Apex Fitness Adv.

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