Start with a Solid Foundation.

Start your workouts by establishing a solid foundation. This means focusing on fundamental exercises and making sure you have correct technique from the start. You're constantly learning, and the ability to accept and learn from corrections will make you grow faster on your fitness journey. Keep an open mind and be receptive to constantly improving.

Nutrition is 70% of the Game.

Nutrition is key. About 70% of your results come from what you eat. Make sure you're getting enough protein, carbs, and fat to fuel your muscles and recover properly.

Rest and Recovery Matter.

Rest and recovery are critical for muscle growth. Give your body the time it needs to repair and grow between training sessions.

Listen to Your Body.

Listen and be kind to your body, respecting its limits. If you feel pain beyond typical muscle pain, stop. Persistent pain can be a sign of injury.

Spice Up Your Routine.

Introduce variety into your training. Change exercises, try new routines. Keep things interesting to challenge your muscles in different ways and keep your motivation alive.

Set Realistic Goals.

Set realistic goals. This will help you stay focused and motivated as you move toward your long-term goals.

Deload week.

If you're feeling unmotivated, consider a "Deload Week." Reduce the intensity, allow your body to recover, and give yourself a mental break. Often, this short break rejuvenates not only your muscles, but also your motivation. Don't be afraid to take a step back to come back stronger.

Stay Hydrated, Always.

Constant hydration is crucial. Water is essential for performance, recovery, and overall health.

Don't Compare Yourself to Others.

Don't compare yourself to others at the gym. Every body is unique and progresses differently. Focus on your own journey.

Learn from Your Mistakes.

Learn from your mistakes. If something doesn't work out the way you expected, adjust your approach. The ability to adapt and learn is key.

Read the F***ing Manual.

Information is power, and in this game, knowledge is your greatest ally. Don't limit yourself, study, learn, and master your way around the gym.

Track Your Progress. And Pose 💪😈

Enjoy the progress while you can between the pump of a good routine. And keep in mind to write down your reps, sets, effort and your 1RMs.