Greg Builds Skills

08/07/2026

If your warmup is 20 minutes long, then you’re missing out on actual preparation for your main lift.

Take what your session is focused on for the day.

Choose 3-4 movements.

One movement should be for mobility; it’s about gently getting your body to mimic the end position that’s required for the main lift.

Two movements should be for muscle engagement; something that will act like the smaller version of the bigger movement you plan to do during your session.

And if your warmup takes you 20 minutes and you want to save time with my free Guide to Warming-Up, comment “Warm” down below.

03/07/2026

1. In the morning, I move purposely. Watch my video titled “10 exercises to move like you're 20 again.” My daily mobility routine includes 1-3 of these exercises and I perform it once a day.

2. My job is fairly active as you might have guessed, so my training involves some seated and supported exercises. This maintains my energy levels after I leave the gym. I would reverse that logic if I worked at a desk to increase my active standing time and reduce my time being sedentary after work.

3. Lifting heavy weights is not dangerous, but doing so with poor form and neglecting proper recovery can be detrimental to my progress. In every training session, I strive to lift weights with the same form regardless of the weight.

4. If I am training a movement that is heavy, I leave at least 3 reps in the tank, meaning that if I completed a set, and had to do more, 3 reps left over is the minimum.

5. I increase weight slowly, by 5-15lbs each week depending on the movement.

6. For whatever muscle group I'm training (upper body, legs, core, arms, etc.), I warm up that region for 5-10 minutes. Again, you can do some exercises from the aforementioned video. You can also walk. Another warmup option is to do 2-3 sets of each exercise you plan to do, but at a load that is extremely light. Due to my previous injury, I spend time doing specific mobility exercises for my lower back to maintain progress.

7. Each workout, I include Unilateral (single arm or single leg) exercises to fix my strength imbalances and to work my core.

8. After a long and full day, if I do have any problem areas like my lower back or hips, in the evening I move gently. This is where I prioritize long duration stretches for 30-60 seconds, in positions that feel good and nurture my body.

9. I need to be snobby about my chill time, meaning I don’t settle for laying on the couch in the same crappy position for 3 hours because it hurts my back. Instead, I'm proactive by varying my positions frequently.

10. Getting at least 7 hours of sleep and filling up my water bottle at least 3 times per day help me show up for busy/high activity days or heavy workouts. These things are well within my control.

22/06/2026

1. Reduce the ROM: Alot of us only feel pain during one part of the movement. If every exercise has a Point A and B (where you start and where you end), I might only do the exercise half way between Point A to Point B, or 3/4 of the way. Essentially I am just not performing the full movement.

2. Go lighter: Sometimes the body can't handle the weight I've selected Yet. If I can't do atleast 5 reps with good form with the goal of building strength, I lower the weight.

3. Less sets and reps: 2 sets is still going to be enough for us to get results. And if you are having pain in a set, we can try doing 3 or 4 less reps than what we planned on.

4. Add support or assistance: This is a big one. Swapping a free weight exercise for a machine counts. Using a box or a bench seat instead of air squats counts. Grabbing a hold of something during a single arm or single leg exercise, also counts. Using support or assistance removes the need to rely fully on total strength and balance, making the exercise easier and most likely feeling better if I am having some pain with it.

5. Change the speed on the way down: Your muscles work differently when you move up or go down, due to gravity's effect on the exercise, therefore you can feel different sensations during these parts of the movement. This tip is only for if you can do the first part of the movement (often known as the concentric, or against gravity part of the movement) and are just struggling with the second part of the movement (known as eccentric).

6. Try paused reps without weight: This is essentially doing the exercise without movement! It's best performed with only 2 or 3 reps and holding the position for 10-30 seconds.

We can have pain for various reasons. It's a signal from our brain. This post is very general, assuming that you are having pain or irritation with a certain exercise or movement that GOES AWAY when you stop.

This does not apply to severe acute injury while lifting or playing a sport. In no way should this be regarded as medical advice.

Save this for your next workout!

16/06/2026

1. Don't people please: You don't need to protect someone from what you know or think. Communicate your intentions, learn their side, and stop guessing what people are thinking. Doing everything in your power not to make them upset can be overwhelming and burn you out.

2. Don't be a lone wolf: I used to just want to cut everybody off. I thought it was cool. But even Batman has the Bat-family that supported his never ending mission. While you should still protect your energy, you can also nurture those relationships that you want to keep. Send that text, and try to make actual plans by putting something in the calendar, instead of just saying "we should hang out sometime "😂

3. Respect where your parents are coming from even if you don't live your life the way they do: In my adult life I respect my parents a whole lot more. I know I wasn't the best son when I was going through college and figuring things out. We didn't always see eye to eye. They supported me and taught me strong values that still stay with me now. They still support me and often state how proud of me they are. The relationship is almost better now than it ever was.

4. Whatever job you have, be the best at it, no matter how long you have it for. Staying at your job for a long time doesn't mean you automatically advance in your career. Sometimes you don't notice how comfortable you can become especially if you're not pushing yourself to take new opportunities, learn more and build new skills.

5. Step back/step away before you can reflect: a first reaction isn't always the best one. You don't have to solve it right now. Help yourself by stepping away if even for a moment before coming back to the thing.

6. Don't just get excited, start doing: I can get really excited about new ideas that I come up with but what good is an idea if you never do anything about it. You know whats better than potential? Seeing things happen because you planned them that way.

13/06/2026

Train/party with me at The Forge 😁🔥

13/06/2026

12/06/2026

⚠️FREE Personal Training Session⚠️

DETAILS
🚶‍♂️Walk-ins only
🕐11am-2pm
📅June 13th and 20th
📍The Forge of Keller
📢459 Keller Parkway, Keller, Texas

What to expect⁉️
✅️30 minute session
✅️Discuss your fitness goals
✅️Experience a training session customized to your goals
✅️Receive a clear plan forward

Who this is for⁉️
🫣ANYONE

🙅‍♀️No pressure. No obligation.

🧠Just practical advice and a simple workout tailored to your fitness level.

Hope to see you there!! Drop a 🔥 down below if you're interested!

11/06/2026

⚠️Keller, Tx and DFW⚠️
I'm offering FREE Personal Training sessions.

🏋‍♂️FREE Personal Training Session
📅Saturday, June 13th
📍The Forge of Keller: 459 Keller Parkway, Suite, B, Keller, Tx
🕐11am-2pm

💡Guidance. Accountability. A clear plan to attain your goals. A qualified professional with over 6 years of experience helping active adults avoid injury while building solid strength: because an incredible quality of life depends on it.

My Specialties:
✅️Strength Training
✅️Muscle Building
✅️Injury prevention
✅️FreeWeights
✅️Machines
✅️Mobility
✅️Fat loss
✅️Partner and group classes also available

Come as you are. All you have to do is Walk In. I can't wait to welcome you!!

📋Sessions will be provided on a first come, first served basis, conducted by myself Greg Gdanian Greg Gdanian | Injury Prevention, Wellness, Strength at The Forge of Keller. Sessions will be approximately 30 minutes in length.

Drop a 🔥 down below if you're interested.