The basics to succeed in the gym:

The basics to succeed in the gym:
  1. Commit to the long-term process.
  2. Don't treat exercise as something to do when it's convenient. 
  3. Great results come from great focus, not a great variety.
  4. Start light and train for volume before intensity.
  5.  Make SLOW progress each week.
  6. Record your workouts. What gets measured, gets managed.
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Health

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Workouts should be easy in the beginning

The biggest mistake that most people make is not building a foundation of strength. 

Build the capacity to do the work before you start testing your limits. Volume doesn't have to mean “do sets of 20 reps". You can think of volume over a period of weeks and months.

Focus on the best exercises

People often waste time in the gym bouncing around without any real goal, doing a little bit of this machine and a little bit of that machine

The simple rule that will always guide you toward the best exercises: the more an exercise makes you move, the bigger the benefits it will deliver. 

Don't focus on the short-term results
  • The goal is not to lose 40 pounds in the next 12 weeks, but to regain your health for the rest of your life.
  • The goal is not to bench press 300 pounds, but to be the guy who never misses a workout.
  • The goal is not to sacrifice everything to get your fastest time in next month's race, but to be faster next year than you are today.

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The basics to succeed in the gym:

• Commit to the long-term process.

• Don't treat exercise as something to do when it's convenient.

• Great results come from great focus, not a great variety.

• Start light and train for volume before intensity.

• Make SLOW progress each week.

• Record your workouts. What gets measured, gets managed.




1

IDEA

Time under tension workouts can enhance your performance and endurance by building bigger, stronger muscles. It’s a great technique to add to your existing workout program, especially if you want to shake up your routine and improve your fitness.

You may find the process of slowing down your workouts more satisfying since you’ll have the chance to connect to your body and focus on form, alignment, and movement patterns.

An upper body workout is any workout that involves training most or all of the muscle groups of the upper body. This includes:

  • Chest
  • Back
  • Shoulders
  • Biceps
  • Triceps

While not required, upper body workouts are most often done as part of an upper/lower routine , which involves training the entire upper body on certain days and the entire lower body on others.

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