Samuel Johnston

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Your warm-up is costing you gains.

Most people jump on the treadmill or spend 10 minutes foam rolling and then wonder why their first working set feels like garbage.

The fix is the Priming Protocol.

Before your working sets, run 2 warm-up sets:

↳ Set 1 → 60% of working weight × 5-6 reps

↳ Set 2 → 80% of working weight × 2-3 reps

This triggers post-activation potentiation.

This is when your nervous system gets primed to recruit more muscle fibers, so your working sets are immediately stronger and safer.

Follow for muscle building made simple.

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Stop making these mistakes with your Bulgarian split squats👇🏼

1️⃣ Fix your stance.

Too long or too cramped = no balance and less glute tension.

Sit on the bench, extend one leg out, then stand up and place your back foot on the bench.

That’s your perfect setup every time.

2️⃣ Stop pushing off your back leg.

If your back leg is doing the work, your glutes aren’t.

Keep ~90% of the tension on your front leg.

The back leg is just there for balance.

3️⃣ Lean forward slightly.

If you stay upright, it turns into a quad exercise.

Match your torso to your front shin angle to actually load your glutes.

Follow for no-BS training advice.

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Most people think they’re doing push-ups correctly.

But almost none of them are executing them properly.

1️⃣ Stop flaring your elbows.

Flaring to 90° puts unnecessary stress on your shoulders and pulls tension away from your chest.

Tuck to ~45° to protect your joints and keep your pecs engaged the entire rep.

2️⃣ Don’t let your hips sag.

When your hips drop toward the floor, you’re straining your lower back and cutting your range of motion in half.

Keep a straight line from head to heels and brace your core like you’re about to take a punch.

3️⃣ Stop pushing straight up and down.

That’s not a full rep. Drive up and slightly back so your body travels backward as you press.

This maximizes pec contraction and builds a stronger, bigger chest.

You don’t need a fancier exercise. You just need to execute the basics with intention.

Follow for more no-BS training advice.

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Most people doing incline chest press are pressing at 45 degrees, which turns it into a front delt exercise.

Drop it to 30° because EMG research confirms this is where upper chest fibers are most activated.

This angle shifts the load off your delts and puts it exactly where you want it, your upper chest.

Do 2-3 sets and make sure you’re pushing every set within 1-2 reps of failure.

Follow for more no-BS training advice.

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Comment “PLAN” and I’ll send you the full 5-day program you can follow to get lean and strong for summer💪🏼

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Most people hip thrusting are training their quads and hamstrings harder than their glutes. Here’s what’s actually wrong.

1️⃣ Fix your foot position.

At the top of the movement, your knee should be at 90° with a vertical shin. Too close and your quads take over. Too far forward and your hamstrings do.

2️⃣ Stop arching your lower back.

When your spine extends at the top, your glutes can never fully contract. Keep your ribs down, and abs engaged the entire way up.

3️⃣ Keep your eyes forward.

Looking at the ceiling pulls your neck back and drives your spine into extension which is the exact problem from tip two.

Pick a spot on the wall and lock in.

Fix your technique and your glutes will grow way faster.

Follow for more no-BS training advice.

Comment “PLAN” and I’ll send you the full 5-day program you can follow to get lean and strong for summer💪🏼

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Most people think they’re chest pressing correctly.

But almost none of them are executing the rep right.

1️⃣ Stop flaring your elbows.

Flaring to 90° increases injury risk and shifts tension from your chest to your shoulders. Tuck to ~45° the entire rep.

2️⃣ Don’t let your forearms collapse inward.

When your forearms angle in, your triceps take over. Keep them vertical throughout the full range of motion.

3️⃣ Stop touching the dumbbells together at the top.

That’s not a full rep. Drive your biceps together instead while the dumbbells stay stacked over your arms for max contraction.

You don’t need a fancy new exercise.

You need to execute the basics at a level most never bother reaching.

Follow for more no-BS training advice.

Comment “PLAN” and I’ll send you the full 5-day program you can follow to get lean for summer💪🏼

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The deadlift may be the most butchered exercise of all time.

What most people are doing is destroying their lower back one rep at a time. Here’s how to fix it👇

1️⃣ Fix your starting position.

Hips too high turns it into a stiff-leg. Too low turns it into a squat. The sweet spot sits right between your knees and shoulders.

2️⃣ Keep the bar glued to your body.

When the bar drifts out in front of you, you dump massive stress onto your lower spine. Drag it down your shins and thighs the entire rep.

3️⃣ Stop staring at yourself in the mirror.

Cranking your neck up pulls your spine out of alignment and leaves your back vulnerable.

Keep your chin tucked, and your eyes a few feet in front of you on the floor. Now your whole spine stays stacked and strong.

4️⃣ Don’t lean back at the top.

Hyperextending at lockout loads your lumbar spine with unnecessary stress. Finish tall, with your hips, ribs, shoulders, and chin stacked in a straight line.

Make these changes and you’ll be able to lift more weight, without destroying your back.

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