💪🏼 Most people think they’re training hard… But if you leave the gym with gas still in the tank, you’re leaving results on the table.

Today’s workout was 2 hours of training + 1 extra hour filming, editing, and posting to multiple platforms. I set the intention to educate and entertain—and I hope you’ve been getting value from the recent workouts I’ve shared.

Most people aren’t getting results in the gym because they simply aren’t pushing hard enough.

✅ If you finish a set and know you could do more… then do more. ✅ Don’t be afraid to push your limits—but do it with intention.

Progressive overload is the key. Before adding weight, focus on hitting the upper rep range first.

Start with a weight you can do for 8–10 reps

Stay with it until you can hit 12–15 reps on every set

Only then should you increase the load

This strengthens your tendons and ligaments alongside your muscles, making you more resilient and less likely to get injured.

Ways to apply progressive overload:

Increase reps

Increase sets

Change the exercise angle

Decrease rest time

If you’ve been doing the same 3×10 for months… it’s time to level up.

3 Keys to Always Get Results

1️⃣ STIMULATE Train with enough intensity to challenge your muscles but not so much you wreck your recovery.

2️⃣ NOURISH Fuel your body with mostly protein-rich, whole foods you cook yourself. Aim for ~1g of protein per pound of body weight (don’t stress if you’re slightly under—you’ll still support muscle repair and growth).

3️⃣ RECOVER Sleep 7–9 hours per night. Rest 2–4 days between intense training sessions. Avoid caffeine within 6–8 hours of bed and alcohol within 4 hours—both disrupt deep sleep and slow recovery.

📌 Train harder. Eat smarter. Recover better. That’s how you build muscle, avoid injury, and keep making progress year-round.

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