Justin Myers

If I could rewind the clock 10 years here’s what I’d do differently

Sleep comes first. Anything under 7 hours a night quietly wrecks your training, your hormones and your appetite, and everything else gets harder from there.

Track honestly. Most people are eating 500 to 1,000 calories more than they think and that’s usually the real reason progress stalls.

Play the long game. Consistency beats intensity every single time. The boring basics done year round will always beat a perfect month.

Chase progressive overload, not soreness. Lifting a little more each week is the signal you’re growing. Not how sore you feel, and not going to failure on every set.

Learn to actually feel the muscle working before you load it up. Moving heavy with no connection just grows your ego.

Don’t skip mobility. Ten minutes a day will do more for your longevity, movement quality, and pain-free lifting than another accessory exercise ever will.

Use these 8 tips ⬇️

1️⃣ Use your legs
Your legs drive into the floor and create full-body tension. If you’re just lying there, you’re leaving 20-30 lbs on the table.

2️⃣ Add pause reps.
Pause 1 second at the bottom → press. This kills momentum and forces real strength. Do these once a week and your raw press will explode.

3️⃣ Fix your grip width.
Too wide = shoulder pain and a shorter range of motion. Slightly narrower, bar in the heel of your palm, wrists straight. Stack the weight, don’t fight it.

4️⃣ Control the descent. (this changes everything)
Stop dropping the bar. A 2-3 second lower builds more muscle and keeps your shoulders healthy. Slow down to go heavier.

5️⃣ Eat enough to perform.
You can’t build a bigger press in a deep deficit. If your bench is stuck, your food is probably the problem.

7️⃣ Bench more than once a week.
Once a week is maintenance, not progress. Hit bench 2-3x/week and watch your numbers move in weeks, not months.

6️⃣ Stop maxing out every session.
Training to failure every set is killing your volume. Stay 1-2 reps in the tank and stack more quality work overall.

8️⃣ Build your back as hard as your chest.
A weak upper back = a shaky bench. Rows and face pulls make you a better presser. Most people skip this entirely.

Most guys have been benching for years with zero progress - because they never fixed the basics.

Follow me Justin | Fat Loss Engineer to become the strongest version of yourself 💪

       

The whole “get abs” thing is 5 steps:

1. Calorie eficit — bodyweight × 12, minus 500
2. Protein — 1g per pound, every day
3. Weigh in daily — judge the 7-day average only
4. Stalled after 2 weeks? Add 2,000 steps daily
5. Train abs like a muscle — one loaded movement, 2×/week

Comment “ABS” and I’ll send you the full protocol.

Use his progression to know you’re ready to hit 225. Once you pass one level you can move to the next

I want all the bros benching two plates this year! 💪

Most problems can be solved by simply hitting reps with 225 on the beach

1,095 days without a sip of alcohol.

Not because I hit rock bottom — because I wanted to get shredded, and I knew that habit wasn’t getting me there.

Most guys don’t have a knowledge problem. They have a habit they keep choosing, day after day, and then wonder why the goal never gets closer.

So here’s the challenge: audit yourself. Find ONE bad habit you keep doing — or one good habit you keep skipping — and commit to it. That’s it. That’s the whole thing.

Comment “AUDIT” if you’re in and I’ll check back on you 👊

Turns out the real anti-aging stack was quitting tequila, sleeping better, lifting heavy, and eating like an adult.

The olive oil shot is an added bonus 🤣

My 30s feel stronger, leaner, clearer, and more energized than my 20s ever did.

Getting older doesn’t mean feeling older if you do it right

Comment “PLAN” and I’ll send you the method I use to stay lean year round in my 30’s

Don’t over complicate it

Hit theses and you’re running laps around the majority of people

Nobody wants to admit this but if you’re in your 30’s and not in good shape - time is running out

Get your self together brother. It’s time to lock in 🔒

Comment “PLAN” and I’ll send you my complete system to get in the best shape of your life

Understand what you’re putting in your body

Buy based on your goals — not the hype

Comment “SUPPS” and I’ll send you my complete supplement guide