Hannah - Apex Fitness Advisory

I've spent over 2000 hours in the gym over the last 8 years.

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

🧵

1. Use the gym to build muscle and nutrition to drop 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. You will NOT get 'too big'. Lift weights. Huge ROI.

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 &gt; 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 is good not bad.

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 all you do is the key 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...

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