"I workout every week but can't get results" Time is your most...
Hannah - Apex Fitness Advisory@hannahapexfit
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Jul 05, 2026
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"I workout every week but can't get results"
Time is your most valuable commodity.
Don't waste it doing the wrong thing.
I've spent over 10 years in the gym....
Here's 21 Training Tips that actually work:
= Thread =
Time is your most valuable commodity.
Don't waste it doing the wrong thing.
I've spent over 10 years in the gym....
Here's 21 Training Tips that actually work:
= Thread =
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1. The gym builds muscle. Nutrition drops fat.
Most people get this backwards.
They under-eat and overtrain — then wonder why nothing changes.
Separate the two jobs. Optimise each one.
Most people get this backwards.
They under-eat and overtrain — then wonder why nothing changes.
Separate the two jobs. Optimise each one.
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2. "Winging it" is a strategy for failure.
No plan = no progress. Full stop.
Same exercises. Same form. Same rest periods.
Executed and measured consistently over time.
You need a plan.
No plan = no progress. Full stop.
Same exercises. Same form. Same rest periods.
Executed and measured consistently over time.
You need a plan.
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3. You will not accidentally get too big.
Building visible muscle takes years of intentional effort, consistent training, and a calorie surplus.
Lift heavy. Build muscle. That's the look you're after.
Stop avoiding the thing that gets you there.
Building visible muscle takes years of intentional effort, consistent training, and a calorie surplus.
Lift heavy. Build muscle. That's the look you're after.
Stop avoiding the thing that gets you there.
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4. Stop rotating your workouts every week.
You cannot "confuse" your muscles into growing. That's a fitness myth.
Pick a program. Run it. Measure it. Improve it.
Repeat.
You cannot "confuse" your muscles into growing. That's a fitness myth.
Pick a program. Run it. Measure it. Improve it.
Repeat.
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5. Simplicity wins every time.
The people with the best physiques aren't doing complicated things.
Simple lifts. Repeated. Measured. Improved.
That's it.
The people with the best physiques aren't doing complicated things.
Simple lifts. Repeated. Measured. Improved.
That's it.
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6. More is not the answer. Better is.
Executing 12 perfect reps beats grinding 20 sloppy ones every single time.
Quality of stimulus beats quantity of volume.
Executing 12 perfect reps beats grinding 20 sloppy ones every single time.
Quality of stimulus beats quantity of volume.
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7. How you lift matters more than what you lift.
Control the weight. Own the movement. Then add load.
Most people rush to add weight before they've earned the right to.
Control the weight. Own the movement. Then add load.
Most people rush to add weight before they've earned the right to.
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8. Improving form IS progress.
Most people only track reps and weight.
The athletes who last track form quality first.
Better execution = better stimulus = better results.
Don't overlook this.
Most people only track reps and weight.
The athletes who last track form quality first.
Better execution = better stimulus = better results.
Don't overlook this.
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9. Track every session. Without exception.
No data = no direction.
I tracked every training session throughout my entire career.
You cannot improve what you don't measure.
No data = no direction.
I tracked every training session throughout my entire career.
You cannot improve what you don't measure.
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10. Use consistent rest periods. Set a timer. Every set.
Guessing your rest = inconsistent data = unreliable progress.
Barely anyone does this.
Tiny habit. Enormous ROI.
Guessing your rest = inconsistent data = unreliable progress.
Barely anyone does this.
Tiny habit. Enormous ROI.
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11. 9–14 working sets per session is the sweet spot.
More and you're accumulating fatigue, not stimulus.
Less and you're leaving results on the table.
Stay in the window.
More and you're accumulating fatigue, not stimulus.
Less and you're leaving results on the table.
Stay in the window.
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12. 3–4 exercises per session.
Not 8. Not 10.
Three to four movements, executed with precision and close proximity to failure, beats a scattergun approach every time.
Not 8. Not 10.
Three to four movements, executed with precision and close proximity to failure, beats a scattergun approach every time.
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13. Once form is dialled — train to 0–3 RIR.
Reps in Reserve. Your final reps should be involuntarily slow.
If they're not, you're not working hard enough.
Reps in Reserve. Your final reps should be involuntarily slow.
If they're not, you're not working hard enough.
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14. Rest longer between sets.
Short rest → worse performance → worse results.
It may feel less intense. Your results don't care how it feels.
Take the rest.
Quality execution throught the workout + improved recovery with less fatigue accumulation.
Short rest → worse performance → worse results.
It may feel less intense. Your results don't care how it feels.
Take the rest.
Quality execution throught the workout + improved recovery with less fatigue accumulation.
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15. 2–3 second eccentrics on every rep.
The lowering phase is where hypertrophy happens.
Slow it down. Feel it work.
Not too low, but control it.
Most people rush this and leave half their gains on the floor.
The lowering phase is where hypertrophy happens.
Slow it down. Feel it work.
Not too low, but control it.
Most people rush this and leave half their gains on the floor.
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16. Machines are excellent for hypertrophy.
We used them constantly at professional level.
They isolate. They load safely. They give consistent, measurable feedback.
Stop avoiding them.
We used them constantly at professional level.
They isolate. They load safely. They give consistent, measurable feedback.
Stop avoiding them.
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17. Hack Squats over Back Squats for most people.
Better spinal loading.
Better quad stimulus.
Easier to execute with control.
The ego is attached to the barbell. The results aren't.
Better spinal loading.
Better quad stimulus.
Easier to execute with control.
The ego is attached to the barbell. The results aren't.
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18. RDLs over Conventional Deadlifts for posterior chain development.
Better hamstring stretch. More control. Less spinal risk.
The movement that delivers what people think deadlifts do.
Better hamstring stretch. More control. Less spinal risk.
The movement that delivers what people think deadlifts do.
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19. High reps to "shred" is a myth.
Muscle is built across a rep range. Fat is lost through your nutrition framework.
Stop conflating the two. They are completely separate jobs.
Muscle is built across a rep range. Fat is lost through your nutrition framework.
Stop conflating the two. They are completely separate jobs.
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20. Morning training wins for adherence.
Number one priority if you are busy exec and struggle to 'fit in'' workouts.
The athletes I competed alongside who trained first rarely let the day derail them.
Stack the win early. Everything that follows is easier.
Number one priority if you are busy exec and struggle to 'fit in'' workouts.
The athletes I competed alongside who trained first rarely let the day derail them.
Stack the win early. Everything that follows is easier.
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21. The hierarchy of results:
1. Consistency
2. Quality Execution
3. Training Frequency
4. Exercise Selection
5. Training Split
—
Then daylight.
Then more daylight.
Then the brand of protein powder you're using.
1. Consistency
2. Quality Execution
3. Training Frequency
4. Exercise Selection
5. Training Split
—
Then daylight.
Then more daylight.
Then the brand of protein powder you're using.
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21 training principles from 9 years competing at professional level.
Act on even 5 of these consistently.
Look back in 6 months.
Support them with optimized nutrition and recovery protocols...
You won't recognise what's possible.
It works.
Trust me.
Act on even 5 of these consistently.
Look back in 6 months.
Support them with optimized nutrition and recovery protocols...
You won't recognise what's possible.
It works.
Trust me.
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PS.
Want a bespoke system built around your body, schedule, and goals?
9 years competing. 17 years coaching. 1,000+ transformations. Zero guesswork.
I would love to help with our Apex System.
Apply below now for more info:form.typeform.com/to/CU7fFmTI?ty…
Want a bespoke system built around your body, schedule, and goals?
9 years competing. 17 years coaching. 1,000+ transformations. Zero guesswork.
I would love to help with our Apex System.
Apply below now for more info:form.typeform.com/to/CU7fFmTI?ty…
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If this helped:
1. Follow me @hannahapexfit
2. Repost the first tweet
I help high performers:
⚬ Drop body fat permanently
⚬ Build lean muscle and strength
⚬ Optimise health and performance for life
1. Follow me @hannahapexfit
2. Repost the first tweet
I help high performers:
⚬ Drop body fat permanently
⚬ Build lean muscle and strength
⚬ Optimise health and performance for life
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