After 10+ Years of Training, I’d Only Do These 6 Things

Key wellness strategies & self-care / productivity tips

Core mindset: simplify the process

• Stop chasing “pumps,” hacks, and constant workout optimization.
• Focus on the one measurable goal: get stronger (progression over complexity).

Training frequency & recovery

• Train 3 days per week (instead of 6–7).
• Use rest days between sessions to recover well enough to improve.

Exercise selection (reduce complexity)

• Use fewer exercises per workout (about 4–6 exercises total).
• Pick 1–2 favorite movements per muscle rather than rotating constantly.
• Stop changing workouts all the time so you have a consistent “measuring stick” for progress.

Progress tracking (turn effort into results)

• Track every workout (paper or an app).
• Record for each movement:
  • weight
  • reps from the last session
• Progression method described:
  • When you reach the top of your rep range, increase weight
  • Then reset reps lower and build back up within the rep range

Volume intensity (do less, but make it count)

• Do less total volume, and make the sets count.
• Approach described:
  • 1 hard working set per exercise (for advanced lifters)
    • Ensure it’s taken to failure / maximal effort and used to seek personal records
  • For beginners/early intermediates:
    • Do 2–3 sets per exercise to build practice learning how to train hard.

Everything outside the gym (boring = effective)

• Make non-training habits simple and consistent:
  • Eat enough calories for your goal
  • Get sufficient protein
  • Sleep 7–9 hours
  • Stay active on off days (in some way)
  • Repeat consistently

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“6 main things” to change if starting over

1. Train 3 days/week
2. Do fewer exercises (typically 4–6 total)
3. Don’t change workouts constantly
4. Track every workout
5. Reduce volume; keep sets high-quality (often 1 hard set)
6. Simplify everything outside the gym (calories/protein/sleep/activity)

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Presenters or sources

• Presenter: The video speaker / channel host (not named in the subtitles)
• Program referenced by the presenter: Average to Jacked (online program/community and book)