Karl Matt Button │ Apex Fitness Adv.'s Threads

Jul 17 • 16 tweets • 6 min read

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.

Jul 14 • 15 tweets • 6 min read

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)

Jul 13 • 17 tweets • 6 min read

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

Jul 12 • 23 tweets • 7 min read

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)

Jul 9 • 23 tweets • 6 min read

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.

Jul 4 • 13 tweets • 5 min read

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)

Jul 2 • 24 tweets • 9 min read

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

Jul 1 • 19 tweets • 6 min read

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...

Jun 29 • 15 tweets • 5 min read

'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...

Jun 27 • 29 tweets • 8 min read

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.

Jun 23 • 12 tweets • 4 min read

'I don't have time to workout'

Rubbish.

I run a business, travel regularly, and work crazy hours.

The key?

I optimize my workouts for big results in just 40-45 minutes by doing these 6 things:

= Thread =

1. High Intensity Sets:

We've all seen it.

Texting/chatting during 'sets' leaving tons of reps in the tank.

Waste of time.

Take each working set to 0-2 reps in reserve.

*hint your last reps will be involuntarily slow (check video)

#1 way to get better results in less time.

Jun 21 • 14 tweets • 4 min read

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. ⬇️⬇️⬇️

Jun 18 • 17 tweets • 6 min read

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)

Jun 17 • 15 tweets • 6 min read

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):

Jun 16 • 23 tweets • 6 min read

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

1. Stop drinking alcohol.

Alcohol kills your metabolism, messes up hormones, increases hunger, and wrecks sleep. Minimize where possible to maximize results.

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

Jun 14 • 14 tweets • 6 min read

The Number One Fat Loss Food on the Planet...

Greek Yogurt.

→ Delicious
→ Low Calorie
→ High Protein

Everyone who eats it regularly is in shape.

Here are my 7 favorite Greek Yogurt based meals which will get you lean (and blow your mind):

= Thread =

When it comes to getting in shape.

Greek Yogurt ticks all of the boxes.

→ Flexible
→ Delicious
→ Convenient
→ Low Calorie
→ High Protein
→ Lasts a long time

Here are 7 of my favorite Greek Yogurt based recipes to make your nutrition simple and delicious...

Jun 13 • 13 tweets • 6 min read

45 year old client Rob just torched 33lbs in the last 19 weeks.

→ No extra time
→ No extra cardio
→ No extra training

Here are the 7 simple steps we used to make fat loss easy:

= Thread =

1. Eat Similar Meals Each Day:

You'll NEVER get lean without a consistent nutritional intake.

We made this easy to stick to.

How?

Created a small database of simple meals Rob enjoys & eat them most days.

Why?

✅Consistent intake
✅No guesswork
✅Low Friction

Make it simple.

Jun 12 • 13 tweets • 5 min read

Think you're in shape?

Prove it.

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

Jun 9 • 19 tweets • 6 min read

The biggest health risk nobody talks about...

Frailty.

And the scary part?

It starts way earlier than you think.

But the good news?

This Simple 9 Step Playbook will help you reverse frailty and live a longer healthier life:

Frailty affects millions of people worldwide, and it starts earlier than you think.

The Frailty Index measures health deficits, predicting health risks, disability & mortality.

Prevention through the right systems can save your life.

Here are 9 Steps you can take today...

Jun 8 • 24 tweets • 9 min read

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

(Videos of each included)

Jun 3 • 18 tweets • 6 min read

Share this page!

Enter URL or ID to Unroll