Advice To My Younger Self The First Day He Stepped In The Gym

I started lifted weights when I was 13, in the very same garage we train out of now.

I've made a lot of mistakes since then. But it's awesome we get to write these posts and help teach the next generation coming through.

Here's what I'd do if I had my time again:

1. Focus on sleep: every single system in the body is enhanced by a good night of sleep (and alternatively compromised by poor sleep).

2. Read Atomic Habits by James Clear: we are creatures of habit. We are what we repeatedly do. All you control is your mindset and preparation.

3. Do 90% of your cardio with your mouth shut: our noses optimise our respiratory system.

4. Take up as many sports as you can: more athletic pursuits = more learning = more body awareness = greater foundation for future development.

5. Base your strength around the big 5: push, pull, hinge, squat, loaded carry.

6. Do 5x5 on these lifts for at least 2 years: 5 sets of 5 reps = sweet spot for muscle strength and muscle size. Each rep can also be executed flawlessly.

7. Learn the Olympic lifts: the snatch and the clean and jerk are basically the big 5 wrapped into one lift. These lifts will increase power, athleticism and mobility.

8. Keep your mobility: we have more mobility as young teens. Keep it by lifting through the full range on all lifts.

9. Sprint more: hills, assault bikes and barefoot on grassy fields. Bonus points for getting a sprint coach.

10. Focus on "fueling" correctly: eat as much meat, fish, eggs, fruit, vegetables, nuts, seeds and rice as you want. Don't drink your calories, stay away from sweets, cakes and processed junk.

11. Use "thermal shock" daily: ice baths, saunas, cold showers, ocean swims and the like.

12. Learn as much as you can: devour podcasts, read books, follow the experts.

13. Rest is a weapon. Wield it correctly.

14. Do a misogi: something so hard once a year that it impacts the other 364 days.

15. Join a community where your ideal behaviours are standard: a.k.a. start a garage gym

Share this with a young person in your life.



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