HumbleBeast Fitness Academy

Resistance training should be viewed as a nonnegotiable health habit for every capable human on the planet.

It should be something you do regardless of whether you like it or feel like it.

You’re never “too old” to start & the importance of partaking increases as you age.

Skipping on it is intentionally disrespecting your current and future self’s quality of life and wellbeing.

Rather than complaining about having to workout, be grateful you have a fully functioning body capable of it.

Being neurotic about health is NOT healthy.

Enjoy yourself some pizza or dessert from time to time.

Stay up late.

Have a couple drinks if that’s your thing.

Enjoy life.

Make healthy choices the MAJORITY of the time but don’t stress out chasing perfection.

MAXIMIZING MUSCLE GROWTH 101:

• progressively overload the 5-20 rep range
• train each muscle group 2x per 7-10 days
• 6-20 sets per muscle group per week
• 1-3 minutes of rest between sets
• .8-1g protein/lb bodyweight daily
• take your sets close to failure
• 7+ hrs quality sleep per night
• prioritize carbs pre-workout
• small calorie surplus

AND REMEMBER, PATIENCE IS KEY.

Muscle growth is a slow process.

Carbs aren’t “bad”

They are make or break for workout performance

The foods people think of when they think carbs: pizza, donuts, cookies, cake, etc…

Are loaded with FAT

Timing carbs properly & balancing them with the right amount of fat & protein =

You build more muscle + look better over time

And you enjoy life more because you don’t feel restricted 🤝

gym hits different when you’re trying to get over some unresolved issues

Lifting heavy is hard.

Being weak & frail is harder.

Cardio is hard.

Frequently being out of breath is harder.

Eating healthy is hard.

Being ashamed of what you see in the mirror is harder.

Going to bed early is hard.

Always being low energy is harder.

Choose your hard.

It’s amazing how many people I talk to that don’t warm-up properly for their lifts.

Warm-up sets are CRUCIAL to maximizing your workout performance & preventing injury.

Here’s how I like to break them out:

Warm-up set 1 = 50% of working set weight for 10-12 reps

Warm up set 2 = 75% of working set weight for 6-8 reps

Warm up set 3 (optional) = 90-100% of working set weight for 1 rep

Warm-up sets should always end 5+ reps away from failure aka they should not be fatiguing whatsoever.

Take around a 1-1.5 mins of rest between each to make sure you don’t accidentally accumulate any fatigue.

GM.

Reminder that your food choices literally shape you.

Your cells are made of what you decide to put in your mouth.

Consistently eat garbage?

Don’t expect to look good or feel good.

Nutrition must be your top priority if you want to level up your body & health.

We could sit here and analyse “the best” chest exercises all day.

Barbell bench press
Smith machine presses
Dumbbell presses
Chest press machines
Converging chest press machines
Weighted dips
Flys/Pec dec

Pitting them all together against each other like we ONLY have to pick one for the rest of our life.

What really matters is you pick ones you like and can progress for a long time pain free in that 5-15 rep range.

You could literally run any of these and build a legit chest.

Heavy lifting burns.

Going to the gym at 5am when you’d rather stay in bed isn’t easy.

Choosing to get your steps or cardio in after a long day of work isn’t “fun”.

But if you want a fit body & a healthy lifestyle you have to learn to embrace discomfort 🔑