Samuel Johnston

Comment “PLAN” and I’ll send you the full 5-day program you can follow to get lean and strong for summer💪🏼

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Your warm-up is costing you gains.

Most people jump on the treadmill or spend 10 minutes foam rolling and then wonder why their first working set feels like garbage.

The fix is the Priming Protocol.

Before your working sets, run 2 warm-up sets:

↳ Set 1 → 60% of working weight × 5-6 reps

↳ Set 2 → 80% of working weight × 2-3 reps

This triggers post-activation potentiation.

This is when your nervous system gets primed to recruit more muscle fibers, so your working sets are immediately stronger and safer.

Follow for muscle building made simple.

Comment “PLAN” and I’ll send you the full 5-day program you can follow to get lean and strong for summer💪🏼

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Most people hip thrusting are training their quads and hamstrings harder than their glutes. Here’s what’s actually wrong.

1️⃣ Fix your foot position.

At the top of the movement, your knee should be at 90° with a vertical shin. Too close and your quads take over. Too far forward and your hamstrings do.

2️⃣ Stop arching your lower back.

When your spine extends at the top, your glutes can never fully contract. Keep your ribs down, and abs engaged the entire way up.

3️⃣ Keep your eyes forward.

Looking at the ceiling pulls your neck back and drives your spine into extension which is the exact problem from tip two.

Pick a spot on the wall and lock in.

Fix your technique and your glutes will grow way faster.

Follow for more no-BS training advice.

Comment “PLAN” and I’ll send you the full 5-day program you can follow to get lean for summer💪🏼

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The deadlift may be the most butchered exercise of all time.

What most people are doing is destroying their lower back one rep at a time. Here’s how to fix it👇

1️⃣ Fix your starting position.

Hips too high turns it into a stiff-leg. Too low turns it into a squat. The sweet spot sits right between your knees and shoulders.

2️⃣ Keep the bar glued to your body.

When the bar drifts out in front of you, you dump massive stress onto your lower spine. Drag it down your shins and thighs the entire rep.

3️⃣ Stop staring at yourself in the mirror.

Cranking your neck up pulls your spine out of alignment and leaves your back vulnerable.

Keep your chin tucked, and your eyes a few feet in front of you on the floor. Now your whole spine stays stacked and strong.

4️⃣ Don’t lean back at the top.

Hyperextending at lockout loads your lumbar spine with unnecessary stress. Finish tall, with your hips, ribs, shoulders, and chin stacked in a straight line.

Make these changes and you’ll be able to lift more weight, without destroying your back.

Follow for muscle building made simple.