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Wop, wop, wop, wop, wop… lift that up,

Wop, wop, wop, wop, wop… I’mma lift my stuff.

– Kendrick Lamar (probably)

If you wish, you can grab the N.W.A. Newsletter Playlist on Spotify here, all of the songs that have been featured in the newsletter are on the playlist.

Happy Friday, Coach J here from Anyman Fitness – and welcome to the latest edition of The N.W.A. Newsletter.

Each week with the N.W.A. Newsletter, I give you the best Nutrition, Weightlifting, and/or Attitude advice for you to start to use in your life today.

Tens of thousands of people have used this exact newsletter to gain muscle, lose fat, and become a better version of themselves…

Without any further ado, let’s get started..

N.W.A. Tip Of The Week

I call the time period from the age of 23 to the age of 30 my “Lost Decade” when it comes to fitness.

I regularly attended the gym, and I tried to be “healthy” with my diet.

But I made no progress, gained no muscle, and only got fatter over time.

That may sound wild, but it’s the truth.

I wasn’t perfectly consistent, but I really did put forth a good amount of effort into being a fit, healthy guy during that time.

It just didn’t happen.

The reason this occurred was I didn’t have any tangible parameters to focus on with my workouts.

During my Lost Decade, when I went into the gym, I didn’t have any real goals.

I just sort of looked around, picked an exercise or a machine that looked good, chose an arbitrary weight I felt like doing, and did a few sets.

Every day was Chest, Arms, and Shoulders Day.

Not a single weight, set, or rep was tracked.

I was “winging it” every workout.

I suppose looking back at it, I did have a few “goals” when I was training.

I put the word “goals” in the gym because they weren’t really goals; at least not the type of goals you should have when you work out.

One of my goals was to be really, really sweaty and tired when I left.

I falsely associated being sweaty and tired with having a “good workout”.

I made it my goal to sweat completely through my shirt by the time my workout was over.

If I didn’t sweat profusely, I thought I was just wasting my time at the gym.

Another one of my goals was to feel “pumped up” and be sore the next day.

If my muscles weren’t feeling like they were going to explode out of my skin, I wasn’t happy with my session.

If I didn’t feel debilitating soreness the next day, I would vow to go even “harder” the next session.

Fact of the matter is, all these vague, superficial “goals” equated to practically zero progress over the 8 years of my Lost Decade.

No muscle gain.

No fat loss.

Nothing.

If I just described your workouts in the gym, I want to help you.

It’s demoralizing to go to the gym for years and years and not have any tangible body changes to show for it.

This is the part where you should listen carefully and pay close attention…

Your goal in the gym is not to feel tired.

Your goal in the gym is not to feel thrashed.

Your goal in the gym is not to be sweaty.

Your goal in the gym is not to be sore the next day.

You only have 1 goal every time you enter the gym: To make PROGRESS.

By “Progress” I mean, you should always play a fun game called “Beat The Training Log”.

You should be tracking every workout you do closely.

Every weight you use.

Every set you do.

Every rep you complete.

It should all be tracked and recorded.

You should be repeating workouts week to week.

This means doing the exact same workouts repeatedly.

The exercises should be in the same order.

The rep ranges you strive for should not change.

Literally the exact same workouts, every week, over and over again.

Every time you go into the gym, you should know exactly what you will be doing that day.

When everything is tracked closely, you know what you did last time.

Your only goal is to do “just a bit more” than you did the previous week.

If you got your reps in the rep range you were aiming for, add a bit of weight to the bar.

If you didn’t get your reps in the rep range you were aiming for last week, try again, and try to do a couple more reps every set.

If you get all your reps in the right range, then you’ll move up in weight the next time you perform that workout.

Rinse and repeat forever.

When should you change your workouts?

There are only 2 reasons to EVER change your workouts:

They stop working OR you start to loathe them, and because of this, you start to hate going to the gym.

That’s it. The only reasons to ever change your training program.

If you find yourself totally “stuck” and not making any strength gains for at least 3-4 weeks, that’s a sign you might want to change your training program.

You do not change your training program because you want to ‘confuse your muscles’ (that’s a myth that needs to die).

You do not change your training program because some arbitrary date has passed (like a month or 3 months, etc).

Some of the best results I’ve seen from clients come from people who have done ONE training program for a LONG time.

Often 6 months, 9 months, or even a year or longer.

Seriously!

If you follow the advice in today’s newsletter, you will see your results take off like never before.

Since The Lost Decade has passed, I’ve gained 25+ pounds of muscle, lost 85+ pounds of fat, and continued to improve my health and physique well into my 40’s.

That which gets measured, improves.

Always remember that – it’s the most important aspect of training most people don’t do.

———-

Jordan went from 30% body fat to 10% body fat with Full Access: Anyman Fitness – our group coaching program.

To learn more about this affordable coaching option, tap here and see how we can help you.

February-21-2025

N.W.A. Tip Of The Week

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