If you want to perform at your best and reach your peak, you’ll need to do a little personal experimentation to find what works for you. Contrary to popular belief, there is no “one size fits all” or “secret formula” to success.

You need to determine, through a combination of theory and trial and error, what works best for your needs. I’ve tried to give you as much relevant information as I can to help you gain the skills to make these decisions, so that you can continue to succeed after my program.

However, here are some basic guidelines that can eliminate a lot of the guesswork, so that you can learn how to prime your body to attain goals. Some of these recommendations may seem a little unorthodox, but they are to help safeguard you against undesirable injuries and potentially health-threatening consequences.

1. If you don’t have time to warm up properly, you don’t have time to work out

Warming up should never be rushed; it could be the difference between having a great workout or getting injured. Warm ups not only prepare your muscles and joints for exercise but your brain too. Use your warm up as an opportunity to get in the zone so you can concentrate fully on your workout and power through it.

2. Time your rest periods – period!

Not resting for long enough means you won’t workout at a high enough intensity; resting too long means you aren’t going to place a big enough stimulus on your body to change. Timing your rest periods is one of the most important and overlooked parts of your training, so get a watch or have the stopwatch on your phone ready.

3. Lower your weights slower than you lift them for better results

This is one of my favorite tips - as you’re lowering the weight, your body has to work twice as hard because it is trying to keep tension in your muscles as they are getting longer; this is called eccentric loading. By increasing the amount of time we place on the eccentric phase of an exercise, we increase the stress to our bodies, which causes us to use more muscle fibers and more energy.


4. Periodize your training if you want to continue improving

If you do the exact same workout over and over, you’re not going to get results. That’s why my programs are periodised - this simply means you change them over time, so you continue to place a higher stimulus on your body forcing it to change so it doesn’t get lazy. Don’t just go to your gym and put in half the effort - if you’re serious about reaching your goal, you need to train hard and change up your workouts every 6-8 weeks.


5. Bodyweight training is not just for beginners!

You still need to do bodyweight exercises in the gym! One of the toughest ways to train is by using only your bodyweight - look at the gymnasts on tv if you need a second opinion on that one. Most bodyweight exercises use your whole body at once so they’re incredible for burning calories and improving your muscle tone.


6. If you can text during your workout, you aren’t working hard enough

If you’re thinking about anything other than recovery between sets, you’re not working hard enough. Texting while you workout decreases your workout intensity, it reduces your focus and definitely sabotages your results. Lastly, it increases your workout time significantly! So leave your phone in your bag if you’re not using it as a stopwatch.


7. Perfect your technique as poor technique could lead to injuries

I emphasize over and over that technique is the most important part of your training, which is why we build up in steps. If you ever think your technique isn’t spot on, get someone to check it especially if you’re lifting heavy. Poor technique leads to injuries - it’s as simple as that. So when in doubt, focus on your form first and adding weight second.


8. Set and train toward goals to keep your motivation levels high

We’ve spoken about goals before, but this one needs to be constantly reviewed. Set yourself a bunch of goals with realistic timelines and work towards them - having goals is what gets you to the gym when you’ve had a bad day; having someone to keep you accountable to your goals is what gets you through those tough sessions. Write down your goals, along with when and why you want to achieve them, and you’re already on your way to getting there - most people don’t know what their actual goal is, so they never reach it!


9. You CAN train when your muscles are sore

One of the most common misconceptions people have is that they can’t train when they’re sore. Long story short - you can, you just need to be smart about it. First things first, you need to extend your warm up and take a little extra time to get warm and get the blood pumping. One of the best things you can add here is some yoga poses and some easy bodyweight exercises along with using the foam roller. Better yet, to help prevent muscle soreness try using BCAAs during your workout, such as Beyond BCAAs which help you to recover faster.


10. Supplement accordingly

Supplements don’t take the place of a sound training and nutrition plan, but they can help you on your fitness journey to reach your goals. Caffeine is useful for boosting energy levels and focus while staying active on a workout plan. You’ll find it in both RP Max and OxyShred which work great as pre-workouts. For recovery, you can’t go past a BCAA supplement like Beyond BCAAs which help to build lean muscle and reduce your muscle soreness during AND after training.