Ten commandments. Three months. Get stronger, stay injury-free, and never waste another training block.

Do all these things and the next three months of training will be the best you've ever had.

1. 1. Go to the gym three times a week. Not five, not six, THREE - you are not 25 anymore. You simply do not have the recovery time with family, kids, and work. You will see much better gains from three times a week than any more than that.

3. 2. If there is something you want to improve, train it every time you go to the gym. For example, if you want to bench press more... then bench press more.

5. 3. Use at least two full body sessions, and with the third session either use a full body if you want to increase leg strength, or an upper body if you want your upper body to be stronger and look better. An example of this will be: Session 1 - Full body push (where you would do lower body knee-bending exercises and upper body push exercises). Session 2 - Full body pull (where you would do lower body hinge exercises and upper body pulling exercises). Session 3 - an upper body session where you hit all of the upper body muscle groups. If you are still bodybuilding (split training), you are aiming to build wasted muscle... but the issue is that you won't even be able to build it because you're not training enough. Bodybuilders train six times a week. They take steroids and they eat with absolute precision to build muscle. They also move like shit, feel like shit, and you don't want to feel or move like them - so why are you training like them?

7. 4. Set your session up like this - Movement-based warm-up - 2 strength lifts - 2 supersets - One isometric focused on weak or injured spots - A finisher.

9. 5. If you have any old injuries that you have not rehabbed properly, or have not rehabbed for a long time, make sure specific exercises are added to your movement-based warm-up and your isometric holds. In month two, add those old injury lifts to the supersets, and in month three add them to the strength lifts. This will progressively load the old injuries so your weak spots become your strongest spots.

11. 6.. Stop doing lifts that make you feel stiff, sore, and carry a high risk of injury. The more people I train, the more I see people get injured squatting, deadlifting, and heavy Romanian deadlifting. If you can't do these things well, or they've injured you in the past, find another way. There are a million exercises you can do to replace these, so leave your ego at the door and stop setting yourself back.

13. 7. Eat more fucking food. The amount of men I see eating 1,800 calories a day and expecting to get stronger is ridiculous. Eating clean has become hyper-popular recently and for good reason, but you will struggle to eat enough calories when eating clean to make progress. Most people won't do this, but if you could track your calories for four weeks and hit the exact numbers you are supposed to hit - not less, not more, exactly the numbers - you will see your gains explode.

15. 8. Don't get sidetracked by Instagram reels that tell you you should be able to do a specific weight, time, or speed. Most people can't bench press their bodyweight. Most people can't run a 10k, let alone in 45 minutes. Most people can't deadlift double their bodyweight. Stop chasing irrelevant figures and start chasing what makes you feel good. There will come a point in time where you care a lot less than you do right now. When you get to that point, it's pretty liberating - because you just do what you need to do to make YOU feel good.

17. 9.Give yourself a target, something that you value. Chasing someone else's target is a complete waste of time. Chasing what someone tells you on Instagram is a complete waste of time. Think about what you actually want to achieve, or something that you've done in the past that made you feel really good, and aim for that.

19. 10.Stretch - and try not to listen to those who will tell you that strength training gives you enough of a stretch. I was part of that group. I've said it to people before, but now I've hit 43, I don't actually believe it anymore. Having said that, there is no need to stretch for 30 seconds per body part - let me explain. When you stretch, approximately the first 8 to 12 seconds will be your muscle stretching. After that, your tendon starts to lengthen and stretch, and the increase in mobility comes from there. So if we're trying to stretch our muscles, you only need to stretch for 8 to 12 seconds or less. Next time you stretch, pick your ten favourite stretches. Stretch each body part for eight seconds each side. You'll be done in about five minutes, and if you can do this daily, it will have a hugely beneficial effect.

These are the principles I put into my client strength training and as you will see by the testimonials, they are all excelling in feeling good and getting strong. If you don't believe it, why not try it? Hell, put it into ChatGPT if you like. I can assure you that this is the way forward.