Harry Purvis

You probably don’t need to try anything different or new in the gym this week. Build some training tolerance up again first (2-3 weeks) using your previous setup / routine. After that, make changes if you want

Discipline: “The future you is depending on the current you, to keep the promises you made to yourself yesterday”

Plan your workouts, but don’t be afraid to tear up the program every now & again to work with what’s available 💪

Resistance training is for muscle building & getting strong … Diet & general activity does the fat loss … It’s that simple

Effort x time = result It makes sense to focus on both with medium effort, instead of blitzing one at the expense of the other

The best pre-workout is a good nights’ sleep. Can’t beat it The second best is caffeine and electrolytes. Also pretty good

Training programs: The more basic they look written down, the better.

The worst thing you can do before squats …? Stretching out your quads.

Building muscle is delayed gratification 101. The effort you put in on the gym floor this week, won’t be realised for many years to come. If you can get your head around that & don’t throw the towel in early - you’ll get there 💪

If you have time to watch Succession, you have time to train 3x a week

Not weight training because you think you might accidentally get ‘too big’ … Would be like not wanting to accept birthday from your parents … in case you accidentally become a portfolio manager with £500m under management.

The latest social media gimmicky exercise probably won’t get you the result you’re looking for … That gives you the physique of the influencer performing it #fact

If muscle building is the goal - strap in for a long ride. It’s painfully slow & you probably won’t see any difference for at least several months. It’s difficult to achieve - that’s why it’s desirable

Lots of small 1% wins can add up to make a big difference. It’s actually a lot easier than looking for that larger 20% win. Small steps are the way forward

It’s highly unlucky you’ll be able to ‘accidentally’ get a body composition result. Unless you’re in the top 1% of the genetic pool … it’ll be hard work. And probably more than you think.

How much you sweat is not a good indicator of how effective your workout is. If it was, then 10 minutes in a sauna would trump any gym session.

Overrated - changing your exercise routine each week Underrated - mastering a small number of movements & repeating them for months at a time

The more aggressive your diet approach is, the less sustainable it becomes. Potentially useful for short term bursts (pre holiday etc), but at some stage you’ll have to adapt to make it flexible.

On a macro level, training should be enjoyable. On a micro level, you should low key dread each set.

Unpopular opinion: if you stand on the escalator you’ve given up on your fitness