Duan Biyan

Progress requires structure 📈

Most people in the gym are not lacking effort.
They are lacking structure.

One of the biggest mistakes beginners make is doing completely random workouts each time they train.

Chest one day.
Arms the next.
Whatever machine is free after that.

The problem is that the body does not adapt to randomness.

It adapts to gradually increasing demands over time.

In training this principle is called progressive overload.

Progressive overload simply means gradually increasing the training stimulus.
This could be more weight, more reps, or improved technique.

But if your workouts change every session, there is nothing consistent to improve.

This is why structured programs produce far better results.

You repeat key movements, track what you did last time, and aim to do slightly better in the next session.

Small improvements each week compound into real progress over time.

More strength.
More muscle.
More confidence in the gym.

Consistency and progression always beat random effort.

Track your workouts and grow. 📈

In this video i’m going to go through how to track your workouts using the .app

If you want structure, this is the simplest way to start. Log your weights, reps, and your effort (RPE, reps left in the tank) so you know exactly what to do next session. Start with full body if you train 2 to 3 times per week, and consider upper lower if you train 4 times per week, because the goal is training each muscle group twice weekly while still recovering properly.

For your first 3 to 4 weeks, focus on clean reps and building a base, not chasing heavy numbers. Then use progressive overload by matching last week, or improving slightly when it feels easier.

If you train at Jetts Caroline Springs, ask about the free general starter program for new members. ✅

Save this for your next session, and send it to a mate who is still winging it. 👊🏽

This is how progress actually happens ✅

Progress is not about doing more exercises.
It is about tracking the ones that matter and progressing them over time.

App I recommend to get started: .app

Save this and send it to someone who trains randomly.

Hope it helps! ✅

This is why habits & consistency matter more than motivation

Looks can be deceiving.
Think twice before trying to put someone down.

Looks are not proof of knowledge. They are proof of consistent action.
Maturity is hearing someone out, thinking it through, and asking yourself if this is truth or just noise.

Real growth is being open to information even when it challenges what you already believe.
Listen first. Think second. Respond last.

I have years of training and education behind me.
With strong chest genetics I have learned what works best for me.
Flys have their place, but most of my chest growth has come from consistent pressing.

Over time you will discover which muscle groups are your strongest. That is part of the process.

In this industry anyone can lift weights, but not everyone can lift others up.
Be the difference. 🦾

Here’s why dumbbell chest flies may not be the best choice to grow your chest 🤔

Most people do dumbbell chest flies for “more chest”, but they often give you less tension where it matters most.

Pressing movements (flat, incline, and machine presses) can build the majority of your chest on their own, as long as you train with intent and you take your sets close to failure. If your chest training is genuinely on point, 1 hard press movement can be enough for growth because the intensity is doing the heavy lifting.

If you cannot train heavy for a specific reason, you can still make progress by leaning more into moderate loads and accumulating extra high quality volume, with controlled reps and sets taken close to failure, so the total work makes up for the lower intensity.

Now, flies are not “bad”. They are just not always the best foundation. Dumbbell flies rely on gravity, so the resistance drops off as your hands come together, which means you lose tension in the fully shortened position. They also demand more stability, which can shift focus away from the chest and onto shoulder control.

If you want a fly variation, you will usually get more out of a pec deck or chest fly machine, or cable flies because they keep tension through the stretch and the squeeze. Try seated cables for more stability, and use the foam roller on the bench setup from the video if you want an even deeper stretch.

If you prefer flies over presses, that can work too. Just make sure you are training hard and progressing over time.

How to perform a smith machine squat ✅

High intensity Vs Low Intensity Cardio

Which is better?

Both can work. High intensity burns calories faster but feels harder. Low intensity burns calories slower but is easier to stay consistent with. Over the week your total calories burned matter more than how fast you burned them.

If you prefer high intensity you will still burn calories and train your heart. If you prefer low intensity you may burn more overall because you can stay on it longer. Choose the style that fits your goals, your body and your lifestyle.

Consistency always beats intensity on a single day.

Save this if you found it helpful.

Cardio burns calories, but it is not what drives fat loss on its own. Fat loss comes from a consistent calorie deficit, and it is very easy to eat back more than you burn if nutrition is not under control.

Resistance training helps you keep and build muscle while you lose fat, which keeps you stronger and supports your joints, posture, and bone health. Research shows that combining a calorie deficit with resistance training is one of the most effective ways to reduce body fat while preserving lean mass. 

More muscle does increase your resting metabolic rate, but only by a small amount for each kilogram of muscle, so you still need to manage your total calorie intake rather than relying on muscle alone to “boost” your metabolism. 

Daily movement and cardio then become your accelerator. Aiming for roughly seven thousand to ten thousand steps per day, adjusted to your current level, is strongly linked with better health and a lower risk of disease, and it can make your deficit easier to maintain. 

Cardio is a tool. Weights are your foundation. Nutrition is the driver. When you align all three, you can lose fat, keep it off, and feel better for years, not just for a few weeks. 🦾🔥

Clothes can be deceiving. Behind every body is years of effort you’ll never see. So think before you speak, and lead with kindness.❤️🙏🏽

How to train with proper intensity ✅
RIR (Reps in reserve explained)

In this video, I explain how to train with the right intensity using Reps in Reserve (RIR).

RIR means how many reps you could still do with good form at the end of a set. Training within 1 to 3 RIR helps you build muscle efficiently, recover better, and avoid unnecessary fatigue.

I’ll show what this looks like in practice and how to pick the right weight for your workouts.

Key Points:
• RIR means reps left in the tank before failure 🦾
• 1-3 RIR is ideal for growth and recovery 🔥
• Choose weights that make the last reps tough 🏋️
• Beginners should aim for 10 to 12 reps 🎯
• Occasionally train to failure on safe machines ✅
• Only reduce intensity for specific reasons 🧠

Want to train smarter and see real results? Click the link in my bio to book a coaching call or join my online coaching program today 🚀