Jake Kleis | Personal Trainer

Look at the fittest, healthiest people you know who have the aesthetics, function, and vitality that you'd like to have. What do they prioritize at every meal? Protein from animal sources. Remember, success leaves clues.

Want to build muscle? Realize this: an enormous percentage of your results comes down to your willingness to eat the same meals over and over. If you’re the type that says, “I can’t eat the same meal multiple times per week, I need variety,” you’re not gonna make it.

That’s how I went from glassback → resilient lifter. If you want to build strength & muscle without fear, shoot me a follow: @jakekleis

Lesson 5: Track Everything Training by “feel” = injury roulette. I used to just throw weight on the bar that my body couldn't handle because I had no system for slowly adding weight. Once I logged every lift, progress became predictable and safe.

When I first started lifting, I was a “glassback.” Glassback = someone who tweaks their back constantly, avoids squats & deads, and needs a 30-min warmup just to lift. Today I hack deadlifted 425lbs after 5 minutes of jump rope. Here are the 5 lessons that broke the cycle 👉

The real difference isn’t hard work or effort. It’s WHAT you spend your effort on. Work hard on the wrong plan and you’ll spin your wheels for years. Work hard on the right plan and you’ll finally build the body you’ve been chasing.

Add onto that: Impeccable form every exercise. Focused sets. A simple system for adding weight (Double Progression). And that’s how you turn time in the gym into visible results.

Hating the way clothes fit. Getting winded walking up the stairs. Insecure at the beach because you don’t want to take your shirt off. I’ve been there. And here’s the truth: hard work alone won’t fix it...

Did I miss anything? If you want to go more in-depth with all of these topics, I put together a free 30-day email series that teaches you how to train smarter, feel better, and finally get results that stick. Comment “30” and I’ll send it to you.

10. Hire a coach. I've had a few amazing coaches over the years, and I'm much better for it. You'll save yourself years of trial and error and 10x your progress simply by investing some money into yourself.

Here are my 10 best pieces of advice if you’re looking to build muscle, get flexible, and feel great 👉