If you do these 11 things consistently, achieving your best body possible is ONLY A MATTER OF TIME:

(How I went from the guy on the left to the guy on the right)

https://twitter.com/senseishao/status/1974852870127411230

1. Resistance train 3-5x per week

The stimulus proper resistance training provides is what ultimately drives muscle growth & retention.

If you have ANY plans to lose fat & build muscle, you’d better be resistance training in SOME capacity!

People are starting to catch on to the FACT that the Smith Machine is one of the BEST (and most versatile) training tools ever invented

If you aren’t stuck in 1990 & you’d like to put this amazing tool to good use, LOOK NO FURTHER than these 15 excellent Smith Machine exercises:

https://twitter.com/lucas_brown58/status/1971917259913527524

1) Flat Smith Machine Press

🧵🧵🧵

Capped shoulders are hard to acquire in general…

Don’t make it any more difficult than it needs to be by selecting garbage exercises!

Here are my favorite exercises for each region of the Delts:

https://twitter.com/ahoelzel/status/1964909618561441861

Just so we’re clear…

The Delts have 7 segments but practically speaking we probably only need to really focus on the 3 heads (anterior, middle, posterior)

12 foods to AVOID when trying to lose weight:

All of these are marketed as “healthy” but can be a TOTAL TRAP!!!

🧵👇🏻

https://twitter.com/vomitjr/status/1960479170514878489

1. Nuts & Nut Butters — almonds, cashews, peanut butter, almond butter

Why avoid?

Nutrient-rich but 180–200 calories per small handful / 2 tbsp

I’m going to give you a list of 8 exercises that basically cover your entire body

AND

An EASY TO FOLLOW (but still HIGHLY EFFECTIVE) 3 Day Workout Plan to go along with the list

If you follow this, you are DESTINED to get JACKED 🤝

Let’s go 💪🏻👇🏻
Exercise 1: Hack Squats

10 YEAR TRANSFORMATION

Learned a thing or two about building muscle along the way…

Let me share 10 tips with you: 1) Calorie intake

A calorie surplus is needed to maximize muscle building potential. Period.

Aim to gain (roughly) 1.5-2 pounds per MONTH or ~.5 pounds per week when pushing an intentional surplus.

If I was only allowed to use 10 EXERCISES with all my aesthetic focused 1:1 clients at any given time, here would be the 10 I’d choose:

THESE EXERCISES WILL BE RESPONSIBLE FOR 90+% OF YOUR GAINS!!!

List w/ videos below 👇🏻👇🏻👇🏻

https://twitter.com/fastrlife/status/1945565338311299539

Exercise 1: Leg Extensions

The 5 most OVERRATED exercises for muscle growth (and 5 exercises you can replace each with):

~10 second demo video included for EVERY exercise

Remember….overrated does NOT mean ineffective!
Overrated Exercise # 1: Bent Over Barbell Rows

The only 6 ABS/CORE exercises you need for the rest of your life:

https://twitter.com/drmaniortho/status/1940935991780692033

Exercise # 1: Ab Crunch Machine

Speaking of…

If you need a 𝗙𝗨𝗟𝗟 𝗕𝗢𝗗𝗬 𝗪𝗢𝗥𝗞𝗢𝗨𝗧 that gets you in & out of the gym in < 60 minutes TOTAL, look no further:

(~10 second demo video, set count, rep range, rest time, and RIR is provided for each exercise)

https://twitter.com/thekeystsi/status/1940838547927478647

Exercise 1: Hack Squats

1 Warm Up Set @ 10-12 Reps (5+ RIR)

2 Minutes Rest

1 Warm Up Set @ 6-8 Reps (5+ RIR)

2 Minutes Rest

1 𝗪𝗢𝗥𝗞𝗜𝗡𝗚 𝗦𝗘𝗧 Set @ 5-10 Reps (~1 RIR)

3 Minutes Rest

How about I give you the BEST 2 Lower Body MUSCLE BUILDING WORKOUTS you could ever dream up???

(~10 second demo video, the set count, the rep range, the rest time, and the RIR is provided for each exercise)

👇🏻👇🏻👇🏻

https://twitter.com/pramodhstwt/status/1940015621825016238

Exercise 1: Leg Extensions

1 Warm Up Set @ 10-12 Reps (5+ RIR)

2 Minutes Rest

1 Warm Up Set @ 6-8 Reps (5+ RIR)

2 Minutes Rest

1st 𝗪𝗢𝗥𝗞𝗜𝗡𝗚 𝗦𝗘𝗧 Set @ 5-10+ Reps (~1 RIR)

3 Minutes Rest

2nd 𝗪𝗢𝗥𝗞𝗜𝗡𝗚 𝗦𝗘𝗧 Set @ 5-10+ Reps (~1 RIR)

3 Minutes Rest

9 tips to help you NAIL your upcoming Bulk 🧵👇🏻

(Bookmark this for when you finish your cut!!!)
Bulking Tip # 1: Control your rate of gain

1.5-2 pounds gained per MONTH is PLENTY

This translates to about .5 pounds per week but do NOT freak out if you aren’t gaining EXACTLY that much…zoom out and look at the monthly total gained

This rate of gain will be ensure you maximize muscle gain while keeping fat gain to a minimum

There is NO DEBATE…

The Smith Machine is one of the GREATEST pieces of gym equipment ever invented

And here are 13 of the BEST exercises you can perform on it:
1) Smith Machine Glute Bridges

The BEST 11 exercises for a muscular BACK 👇🏻👇🏻👇🏻

(~10 second demo video included for EVERY exercise + programming suggestions listed at the end of the thread)

BOOKMARK WORTHY 🔖

https://twitter.com/iam_jose10/status/1918056939096809889

WIDTH exercises are up first…

Exercise # 1: Wide Grip Lat Pull-Downs

COMPLETE < 1 HOUR 𝗕𝗔𝗖𝗞 𝗪𝗢𝗥𝗞𝗢𝗨𝗧

(~10 second demo video, set count, rep range, rest time, and RIR is provided for each exercise)

This will work GREAT for BOTH Men & Women!!!
Exercise 1: Wide Grip Lat Pull-Down

1 Warm Up Set @ 10-12 Reps (5+ RIR)

2 Minutes Rest

1 Warm Up Set @ 6-8 Reps (5+ RIR)

2 Minutes Rest

1st 𝗪𝗢𝗥𝗞𝗜𝗡𝗚 𝗦𝗘𝗧 Set @ 5-10+ Reps (~1 RIR)

3 Minutes Rest

2nd 𝗪𝗢𝗥𝗞𝗜𝗡𝗚 𝗦𝗘𝗧 Set @ 5-10+ Reps (~1 RIR)

3 Minutes Rest

Here are the 11 things I push ALL of my 1:1 clients to do to help them lose fat & build muscle 👇🏻👇🏻👇🏻

𝗧𝗮𝗸𝗶𝗻𝗴 𝘁𝗵𝗲𝘀𝗲 𝟭𝟭 𝘀𝘁𝗲𝗽𝘀 𝘄𝗶𝗹𝗹 𝗮𝗹𝗹 𝗯𝘂𝘁 𝗚𝗨𝗔𝗥𝗔𝗡𝗧𝗘𝗘 𝘆𝗼𝘂 𝗯𝘂𝗶𝗹𝗱 𝘆𝗼𝘂𝗿 𝗕𝗘𝗦𝗧 𝗕𝗢𝗗𝗬 𝗘𝗩𝗘𝗥!

(Bookmark this for later!)


1. Resistance train 3-5x per week

The stimulus proper resistance training provides is what ultimately drives muscle growth & retention.

If you have ANY plans to lose fat & build muscle, you’d better be resistance training in SOME capacity!

This workout will ACTUALLY get you 𝗛𝗨𝗚𝗘 𝗔𝗥𝗠𝗦:

(~10 second demo video, set count, rep range, rest time, and RIR is provided for each exercise)

12 Total Sets / < 60 Minutes

https://twitter.com/dsecretsoflife/status/1913624907226763437

Exercise 1: Dip Machine

1 Warm Up Set @ 10-12 Reps (5+ RIR)

2 Minutes Rest

1 Warm Up Set @ 6-8 Reps (5+ RIR)

2 Minutes Rest

1st 𝗪𝗢𝗥𝗞𝗜𝗡𝗚 𝗦𝗘𝗧 Set @ 5-10+ Reps (~1 RIR)

3 Minutes Rest

2nd 𝗪𝗢𝗥𝗞𝗜𝗡𝗚 𝗦𝗘𝗧 Set @ 5-10+ Reps (~1 RIR)

3 Minutes Rest

If I was only allowed to use 10 EXERCISES with all my 1:1 clients at any given time, here would be the 10 I’d choose:

THESE EXERCISES WILL BE RESPONSIBLE FOR 90+% OF YOUR GAINS!!!

(~10 second demo video provided for each exercise)

Bookmark this for later! 🔖

https://twitter.com/stefantmd/status/1913984134122463259

Exercise 1: Leg Extensions

These 8 exercises are the BEST Chest exercises known to man:

LIST & DEMO VIDEOS 👇🏻👇🏻👇🏻

https://twitter.com/crbzyy/status/1909624562410541137

Exercise # 1: Sternal Pecs Machine Press

Are you struggling with HUNGER while cutting for summer?

Here’s a list of 8 tips to help you out:

Bookmark this for later 🔖 🔖 🔖
Tip # 1 — Spread your feedings evenly throughout the day

There is nothing worse than eating 75% of your daily calorie allotment by 1 PM and having to stave off hunger for the next 10 hours of awake time.

Eat some in the morning…

Eat some in the afternoon…

Eat some in the evening.

Simple as 🤝

With summer approaching, here are my 𝗙𝗜𝗩𝗘 𝗞𝗘𝗬𝗦 𝗧𝗢 𝗠𝗔𝗫𝗜𝗠𝗜𝗭𝗜𝗡𝗚 𝗙𝗔𝗧 𝗟𝗢𝗦𝗦 𝗔𝗡𝗗 𝗠𝗨𝗦𝗖𝗟𝗘 𝗥𝗘𝗧𝗘𝗡𝗧𝗜𝗢𝗡 𝗪𝗛𝗜𝗟𝗘 𝗖𝗨𝗧𝗧𝗜𝗡𝗚:

🧵👇🏻


1️⃣ The Appropriate ROL (Rate Of Loss)

If you’re losing more than ~1% of your total bodyweight per week, you’re probably putting yourself at increased risk of muscle loss.

If you’re losing less than .5% of your total bodyweight per week, you’re probably retaining muscle as well as you can in a deficit but you’re doing so at a cost: wasting a ton of time.

The ideal ROL is probably somewhere in the .5-1% of total bodyweight lost per week range making .75% a really good middle ground 👍🏻💪🏻