The most important way to build mass:

Compound lifts.

But most people skip these.

Here are the 6 compound exercises to build muscle fast (and how to prevent injuries): 1/ Smith Machine Back Squat

Why it rocks:

It's knee and lower-back-friendly.

Take your shoes off for a flat-footed position.

A narrow stance targets quads or a wider one for the glutes and hamstrings.

As you lower down and push back up.

How to get ripped in the next 3 months if you’re over 40:

Here are 20 hacks for you.

1. Stay motivated by thinking of your kids 1. Stay motivated by thinking of your kids:

On tough days, think of your kids to stay motivated.

Keeping a photo of your family handy can remind you why you're committed to staying healthy.

The best way to build your back and biceps:

Pull day.

I’ve coached +300 people to build strong backs.

Steal my simple workout to get giant back muscles (and biceps): 1.Bodyweight Pull-Ups (3 sets, 10 reps)

Grip the bar wider than shoulder width for optimal lat engagement.

Avoid the hook grip.

Why?

It reduces elbow pain.

Instead focus grip strength on your pinky & ring finger.

The most forgotten part of fitness:

Flexibility.

I’ve created the perfect stretch routine.

Steal my easy 10-minute routine to improve your body's mobility (bookmark this): 1. Neck Mobility:

Use neck rolls anti-clockwise and then clockwise to loosen up your neck.

Move the neck slowly from left to right, and then go forward and backward.

How to get huge muscles in less than 3 months:

Use the right exercises.

But most people mess this up and get hurt.

So here is a mega thread with every exercise you need for every body part (bookmark this): Abs:

1/Dead hang leg lift
2/ Rope crunch
3/ Decline crunch

3 sets
10-12 reps

(Watch these videos to get a 6 pack)

I’m 29.

I used to be lost and wasted years of my life making bad decisions.

Then I spent 100+ hours studying Arnold Schwarzenegger and learned how to get wealthy, healthy, and wise.

Here’s what I found: 1/ How to train:

Legends are built with the basics.

Train hard, but focus on the fundamentals.

Progress comes from dedication and overcoming your limits.

You need to shock the system and strenghten your weakpoints.

This isn’t just for the gym.

This works for all aspects of life.

Fitness tips I know approaching 30 that I wish I'd known when I was 20:

(Bookmark for 10 years of fitness knowledge in 1 post)

1. It's 100x easier to stick to your nutrition and training goals when you're sleeping enough.

2. Plan your meals the night before and log them in MyFitnessPal.

3. Cook the majority of your meals from home.

4. Consume foods that fill you up such as meat, eggs, white potatoes, and Greek yogurt.

How to build a HUGE upper body with only 5 exercises.

This is the only workout routine you need to build your upper body muscles.

1. Barbell Bench Press 1. Barbell Bench Press

Bench presses only target the chest right? WRONG!

They target:

-Chest
-Shoulders
-And triceps

Keep feet flat, back slightly arched for stability.

To avoid injury:

Don’t flare your elbows out.

3 sets.
6-8 reps.

The best way to prevent shoulder injuries:

Improve shoulder mobility.

But most people don't know where to start....

Use these 5 easy exercises to improve shoulder mobility (and prevent injury): Exercise 1: Shoulder Flexion

Hold the resistance band with both hands at shoulder-width apart.

Keep your arms straight and raise them as high as you can with a straight torso.

Hold a straight torso as you slowly bring your arms back.

Then lower your arms and repeat.

The workout no one is talking about:

Shoulder day.

I’ve helped +300 people grow their shoulders.

Here are the only 5 exercises you need for massive shoulders (bookmark this): 1/Dumbbell Shoulder Press

This hits the front delts and also engages the triceps.

-Sit on a bench
-Use your knees to help lift the dumbbells
-Rotate the dumbbells slightly inwards at the top.

Ensure that your shoulders are tight and avoid flaring your elbows.

The most important way to build mass:

Compound lifts.

But most people skip these.

Here are the 6 compound exercises to build muscle fast (and how to prevent injuries): 1/ Smith Machine Back Squat

Why it rocks:

It's knee and lower-back-friendly.

Take your shoes off for a flat-footed position.

A narrow stance targets quads or a wider one for the glutes and hamstrings.

As you lower down and push back up.

The workout most people mess up:

Abs.

I’ve had an 8 pack for 11 years.

Here are the only 3 ab exercises you need (bookmark this): 1. Hanging Leg Raise

Why leg raises?

It targets the lower part of your abs and offers variations for all levels.

Setup:

You'll need a bar. Hang from it to start.

Reps and Sets:

Aim for 3 sets of 10 to 15 reps, adjusting the difficulty as you progress.

Do you work at a desk all day?

Then you’re killing your body.

I’ve made the best workout guaranteed to relieve back tension (free mini course): 1. Dead Hang

Why you NEED this workout:

It’s fantastic for beginners and a great way to get used to being on the bar.

Plus?

It relieves:

-Back
-Shoulder
-And upper trapezius stiffness in those who sit all day.

(Watch this to get started)

Everything I’ve learned about fitness in 11 years for you to read in 3 minutes.

(Share this with your friends).

1/ Start your day with a high-protein, low-carb breakfast. 1. Start your day with a high-protein, low-carb breakfast.

2. Drink caffeine in the AM to suppress your appetite. (Note: This was mentioned twice; I'll keep it once)

The workout most people mess up:

Arm day.

So I made the perfect routine to get MASSIVE arms.

Here is the only routine you need for huge biceps and triceps (bookmark this): 1. Spider Curls

They’re a game-changer for arm routines because it eliminates cheating.

Set the incline bench to 90 degrees & grab an EZ bar.

- Lean into the bench
- Fully extend your arms
- And curl the bar all the way up

Keep your elbows locked and shoulder width apart.

I used to be skinny and weak.

My body embarrassed me.

But 11 years later I’m stronger than ever.

Here are the 10 secret gym hacks I used to transform my body (to help you build muscle): 1. Rest between sets

One of the biggest mistakes is going from one set to another too fast.

And 30-60 seconds of rest ruins the intensity of your workouts.

But by resting 2-3 minutes between sets:

You ensure full recovery and allow for maximum effort in each set.

The best way to build your back:

Pull day.

I’ve coached +300 people to get strong backs.

Use my simple workout to get giant back muscles (and biceps): 1. Bodyweight Pull-Ups (3 sets, 10 reps)

Form:

Grip the bar wider than shoulder width for optimal lat engagement.

Avoid the hook grip.

Why?

It reduces elbow pain.

Instead focus grip strength on your pinky & ring finger.

The most forgotten part of fitness:

Flexibility.

I’ve created the perfect stretch routine.

Steal my easy 10-minute routine to improve your body's mobility (bookmark this): 1. Neck Mobility:

Use neck rolls anti-clockwise and then clockwise to loosen up your neck.

Move the neck slowly from left to right, and then go forward and backward.

21 fat loss hacks that will guarantee you lose 20 LBs of fat

1. Stop drinking booze 2. Prioritize weight training and your diet, not cardio.

The health industry lied to you about what superfoods actually are.

Here are the top 9 superfoods you should add to your diet: My recommendations for superfoods are based on:

• Is it easy to digest?
• Is it nutrient-dense?
• Is it anti-inflammatory?

Most things sold as "superfoods" don't tick all of those boxes.

These 9 actual superfoods will transform your health:

21 sentences that’ll teach you more about fitness than an exercise science degree:

1) Carbs don’t make you fat, calories do. 2) Salt helps maintain proper blood volume + maintain cellular hydration, which helps minimize hunger.