1. Count backwards from your desired rep target. This tricks your mind into finishing the reps.

2. Creatine is the most researched supplement with literally zero side effects. Take 5 grams daily to help build muscle & improve brain health.

3. Eat at least .8 to 1g of protein per pound of bodyweight to build & maintain muscle.

4. Do some plyometrics before a lower body workout & med ball throws before an upper body workout. This trains your nervous system to use power when lifting.

5. Do your weakest muscles in the beginning of the workout. Start with your weakest side first when doing single joint movements.

6. If you want to build muscle you must aim to get a bit better. This is called progressive overload. Here's a thread on how:

7. Think about the muscles you're exercising using your mind to contract them. This is called the mind-to-muscle connection.

8. If you want to build muscle, increase energy & recover faster focus on your sleep. The better your sleep habits the better you become.

9. When lifting keep your head & eyes fixed on a point where you'll be able to focus and contract the muscle the most.

10. Allow yourself to take an exercise to failure 10% of the time. The rest of the time leave 1-2 reps in the tank to maintain form and save the joints.

11. To build muscle focus on lowering a weight under control in 4 seconds & lift it in 2. Time under tension grows muscle.

12. If you're limited on time use metabolic circuits. They put 2-5 exercises together without rest & you can get a great workout in half an hour or less.

13. Do short dynamic stretches before a workout to increase range of motion & prep your body for the exercises ahead.

14. Do box breathing for 3 to 5 minutes after a workout to get your body into a parasympathetic state so you can speed up recovery.

15. Base your goals around behaviours. You can't control outcomes but you can control behaviour. Focus on what you control.

16. You'll get better results getting stronger using the same program for 12 weeks than constantly trying to change it every time you step in the gym.

17. If you sit at a desk do more face pulls. They condition the rear delts, rhomboids & external rotators to reverse the effects of sitting.

18. Leave your ego at the door. Don't look at how others are lifting. Focus on your own journey & enjoy the process.

19. Machines are not for sissies. They allow you to do an exercise in a safe way while focusing on the muscles you're targeting. Use them.

20. Getting a spotter will add about 10% more strength to your workouts. Want to get the most out of an exercise? Get someone to spot you.

I've taught you in 2 minutes what it's taken me 20 years to learn. Use these cheat codes in your workouts for better results.

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