1. Do squats more than once a week. Add speed squats, partial squats, squat jumps, pistol squats, and so on.
2. Excuses are nothing. Don’t feel like it? So what. Sore? That’s nice. Excellence requires unnatural levels of commitment.
3. Sleep like a log. This is where the magic (recovery) happens, so break up with Netflix and go to bed early. Your workout tomorrow will thank you.
4. Always be reaching. If you’re not progressing, you’re regressing.
5. Stop doing crunches. Unless you want banana posture. Do more planks.
6. Work with pros and coaches. No matter how sick you think your workout routine is, there are weak spots and things you can do better. You’re not a weaker person for addressing them.
7. Be an athlete. Run, jump, and sprint around. Lifting big is fun, but so is being able to chase down the kid half your size at flag football.
8. Workout with stronger people than yourself. You don’t get smarter by hanging out with idiots, either.
9. Track your workouts. How else will you ascertain your levels of dominance?
10. Workout without supplements occasionally. Blasphemy, you say? Your body should be able to perform on its own juice as well.
11. Get treatment for injuries. You have one body. Swallow your pride and get checked before you fully wreck yourself.
12. Eat the way you train. With purpose.
13. Give advice when asked. Otherwise, keep your eyes to your own workout. Nobody likes getting hit with Bro-ledge mid-workout.
14. Workout with speed. Press and pull with velocity. Speed + power = boom.
15. Stop flexing in the mirror. You look like an asshole.
16. If you’re going to workout, workout. Texting while on the leg press? Not heavy enough. Talking on the phone on the treadmill? Going too slow.
17. Throw out the scale. Performance is more important than a number on the scale.
18. Stop complaining. Someone has it better than you, and someone has it worse than you.
19. Walk with your chest up. We are a culture of slouched over sitters. Clear that up. Proper posture boosts testosterone and confidence.
20. There are no off days. There are only recovery days.
21. Do your own thing. Don’t do a workout or exercise because you think it’s the cool thing to do. Do it because ya wanna.
22. Be the lifter you’d lift with. Clean up, even if it’s not your mess. The gym is home. Treat it as such, even if others don’t.
23. Don’t judge others. It’s easy to make fun of newbies and overweight people. They are there, that’s what matters.
24. Have good training habits. Routine and habits are the foundation of our performance, good and bad. Make yours good.
25. Blast your weaknesses. Hammer at them daily until they are forged into strengths.