“Two sets of fifteen for every exercise, go heavy but maintain good form, and don’t be a little b*tch.”

My Uncle John passed on the sage wisdom he had learned from 4+ decades of lifting weights. He showed me the ropes. Taught me form, how to eat enough protein, and - most importantly - how to not be a little b*tch. 

I was thirteen and had everything I needed to begin my fitness journey:

• Weight set in the garage? Check

• 5 pound tub of protein powder? Check

• Playlist loaded up with Creed, Rocky soundtracks, and Shinedown? Check.

• A hormone-fueled, insatiable desire to get better at football and better at catching girls’ attention? Double check. 

I was set up for success. It worked out great. So great, in fact, that empowering others through fitness became my life passion.

However, if I had known these 5 things, I would have made faster progress. I could have saved myself boatloads of wasted time and frustration.

When I get a time machine, I will grab my 13 year old self by his scrawny shoulders, shake him, and plead with him to understand these 5 things. 

1. Progress takes a lot longer than you think.

It takes at least a year of consistent effort to gain muscle. Not a month, not 12 weeks. 365 days. 

The first week is easy. The second week is easy. After 2 months when you don’t notice much change, and you’re tired, and you’re sore, you’re going to ask “What’s the point?”

Keep going. If you can hang on until you see results, it becomes addicting. 

2. It’s going to hurt.

“The burn of lifting weights, for instance, would be excruciating if it were a symptom of terminal illness. But because it is associated with health and fitness, most people find it enjoyable.”

- Sam Harris

Lifting weights hurts. It will never not hurt. 

You’re exchanging short term discomfort for strength, health, and confidence. When you accept that the trade off is worth it, the pain is easier to deal with. You might even look forward to it. 

3. Prioritize getting strong at the compound lifts. 

No one that can bench 2 plates, squat 3 plates, or deadlift 4 plates has small muscles.

So, spend the majority of your time squatting, lunging, pressing, hinging, and carrying. You can throw some curls and abs in for fun.

You’ll see faster results if you spend 80% of your time training the compound lifts.

(Or, as Uncle John would say, throw some f*cking weight on the bar).

4. Getting a coach will be the best decision of your life.

My parents spent about $10,000 for me to work with a strength coach when I was in high school. And that’s a very conservative estimate.

The value I received was 10x the cost. 

• A lifelong mentor and friend

• An unbelievable network of strength coaches, physical therapists, and athletes (plus getting to work out next to legends like Triple H and Devin McCourty)

• Unbreakable self confidence and a growth mindset

• World class education in strength and conditioning 

• The inspiration to pursue a career in fitness and physical therapy

I’m strong, healthy, and do fulfilling, meaningful work for a living. It’s all thanks to the investment my parents made in hiring me a coach. 

Thanks, Mom and Dad!

5. It’s going to require sacrifices, and those sacrifices are 100% worth it. 

Over the years, I've said “no, thanks” to many shots, pizza slices, and parties.

I like shots, pizza, and partying! Staying in shape requires sacrifice. But it’s well worth it.

 

You can’t put a price on feeling good, looking good, aging gracefully, and acting in alignment with your long term goals. 

(And no one’s saying you have to refuse every shot). 

Bonus tips:

6. You and other gym bros care about your muscles way more than girls.

7. But the path you’re on will lead you to Kelly, and that’s the best thing that will ever happen to you.  

8. Stop being such a weirdo about “eating clean.” It doesn’t matter that much.

9. Don’t let anyone tell you Creed is lame. Just show them this clip.

10. One day you will bench and squat more than Uncle John, and it will be awesome.

Best,

John

P.S. Uncle John is always supportive.

3 Steps You Can Take

1. Apply for coaching - If you’re ready to start, you can fill out a coaching application here (it takes 90 seconds or less). Best case, you change your life. Worst case, I’ll help you draw up a road map to get closer to your goals.

2. Sign up for my newsletter - If you’d like to hear more, sign up for my mailing list here.

3. Keep learning - You can check out my other articles here. Nobody asked me to, but I’ve spent a ton of time researching everything from artificial sweeteners to saturated fat to testosterone and more, so you don’t have to.