I’m not some famous influencer or a guy with perfect genetics. I’m just a regular dude who started working out because I didn’t like how I looked. And I know there are a lot of people out there just like me – maybe you’re one of them – who decided to make a change.

If you’re reading this, you’re already one step ahead. In this guide, I’ll quickly go over the most important things you need to know about working out. My hope is that after reading it, you’ll take a few tips, try them out, and use them to actually improve, so let’s get to work.

Control the Negative (Lowering Phase)

What really makes muscles grow isn’t just lifting the weight up—it’s how you lower it. Controlling the negative, the lowering phase of every rep, is where the real work happens. Slow it down, feel the muscle stretch, and don’t let gravity do the job for you.

Why it works:

• Muscles stay under tension longer → bigger growth stimulus.
• Reduces risk of injury → full control keeps your joints safe.
• Makes even lighter weights feel challenging → efficiency over ego.

How to apply:

• Take 2–3 seconds to lower the weight.
• Keep your form correct and most important focus on the muscle you want to fully engage.
• Gradually increase weight or reps once the negative feels easy

Doing this consistently will maximize muscle tension and stimulate better growth over time. And that is exactly what we’re aiming for right?

Reps in Reserve (RIR)

Fast reminder: RIR (Reps in Reserve**)** – how many reps you could still do before failing. For example, if you could do 10 reps but stop at 8, your RIR is 2. It’s an easy way to fully engage the muscle and make it grow.

What it does:

• Lets you train more often → higher weekly volume.
• Better recovery → less fatigue and lower risk of injury.
• Fully engages the muscle → more efficient growth.

How to use it: