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What actually makes a workout effective? None of things. The way you know you had a “good” effective training session is by seeing consistent progressive overload overtime. If you’re not adding weight or reps overtime then that sick pump means nothing. Soreness- if you’re consistently getting REALLY sore after your lifts to the point that you’re still sore by the time you hit that muscle again that’s not ideal. Getting sore isn’t necessary for a session to have been effective. Feeling beat up post workout- not important or necessary. I used to think if you still had energy leaving the gym you did something wrong. Now I know “stimulate dont annihilate”. Find a training stimulus you see consistent progress on and cruise on that. Being at the gym 2hrs or longer- assuming you’re not training your yapping for the majority of the session there’s no reason you couldn’t get an effective lift in within 45-90 minutes even while resting 2-3min between sets. The PUMP- not likely to be a driver for growth. You can get a sick pump doing a ton of reps with minimal rest and essentially have done nothing stimulating for your growth. Sweating a lot- again not a driver for growth and not important even if your goal is just burning more calories. It just means you were hot and will need to hydrate better post workout. Like training smart? FOLLOW FOR MORE TIPS! 💪🏽 Not sure what program or split to follow to see the best growth? 👇🏽 Check out my teams Glute Maxxed and Golden Era Aesthetics for training that works! - I’m in the team chats daily helping you with form checks and questions! For more personalized help sign up with a Team JPG Coach for 1:1 training or my waitlist to work with me directly

Replying to @carpetinthekitchen1 thank you for noticing and the comment so I could make this video! FOLLOW FOR MORE TIPS! 💪🏽 Not sure what program or split to follow to see the best growth? 👇🏽 Check out my teams Glute Maxxed and Golden Era Aesthetics for training that works! - I’m in the team chats daily helping you with form checks and questions! For more personalized help sign up with a Team JPG Coach for 1:1 training or my waitlist to work with me directly

Things I used to believe that I no longer do! CUTTING & BULKING PROGRAMS -There is no magic program or major changes that need to be made when switching dieting phases. At most you may want to adjust training volumes as you continue with a deficit lowering some things down to maintenance volume. GAIN 1LB A WEEK TO BULK -Perhaps this is something you can do as a complete beginner for a short period of time but you can run a much lower surplus while still maximizing growth and better minimize fat gained. A 5-10% surplus is sufficient. YOU HAVE TO DO HIGH VOLUME -I used to think you wouldn’t see any growth doing less than 20+ sets a week for a muscle but that isn’t necessary in most cases. You can maintain or even see progress depending on the individual on 1-3 working sets a week. I would recommend starting low to moderate with your weekly sets and then you can always work up from there as needed. CHANGING YOUR PROGRAM -You don’t have to change your program just because an arbitrary number of weeks has passed. So long as you enjoy the program and it still fits your goal then you can keep running it. Even if you get tired of a program you can always swap out exercises for similar movements to keep things fresh. FOLLOW FOR MORE TIPS! 💪🏽 Not sure what program or split to follow to see the best growth? 👇🏽 Check out my teams Glute Maxxed and Golden Era Aesthetics for training that works! - I’m in the team chats daily helping you with form checks and questions! For more personalized help sign up with a Team JPG Coach for 1:1 training or my waitlist to work with me directly

FOLLOW FOR MORE TIPS! 💪🏽 Not sure what program or split to follow to see the best growth? 👇🏽 Check out my teams Glute Maxxed and Golden Era Aesthetics for training that works! - I’m in the team chats daily helping you with form checks and questions! For more personalized help sign up with a Team JPG Coach for 1:1 training or my waitlist to work with me directly

FOLLOW FOR MORE TIPS! 💪🏽 Not sure what program or split to follow to see the best growth? 👇🏽 Check out my teams Glute Maxxed and Golden Era Aesthetics for training that works! - I’m in the team chats daily helping you with form checks and questions! For more personalized help sign up with a Team JPG Coach for 1:1 training or my waitlist to work with me directly

Replying to @MS-13 Forever FOLLOW FOR MORE TIPS! 💪🏽 Not sure what program or split to follow to see the best growth? 👇🏽 Check out my teams Glute Maxxed and Golden Era Aesthetics for training that works! - I’m in the team chats daily helping you with form checks and questions! For more personalized help sign up with a Team JPG Coach for 1:1 training or my waitlist to work with me directly

FOLLOW FOR MORE TIPS! 💪🏽 Not sure what program or split to follow to see the best growth? 👇🏽 Check out my teams Glute Maxxed and Golden Era Aesthetics for training that works! - I’m in the team chats daily helping you with form checks and questions! For more personalized help sign up with a Team JPG Coach for 1:1 training or my waitlist to work with me directly

FOLLOW FOR MORE TIPS! 💪🏽 Not sure what program or split to follow to see the best growth? 👇🏽 Check out my teams Glute Maxxed and Golden Era Aesthetics for training that works! - I’m in the team chats daily helping you with form checks and questions! For more personalized help sign up with a Team JPG Coach for 1:1 training or my waitlist to work with me directly

Incline pressing always feel wonky to you? Try these tips out 💪🏽 FOLLOW FOR MORE TIPS! 💪🏽 Not sure what program or split to follow to see the best growth? 👇🏽 Check out my teams Glute Maxxed and Golden Era Aesthetics for training that works! - I’m in the team chats daily helping you with form checks and questions! For more personalized help sign up with a Team JPG Coach for 1:1 training or my waitlist to work with me directly

This isn’t to say you won’t make progress doing 3 sets once a week. The opposite in fact as a lot of people could make progress or at the very least maintain on 3 sets once a week. This is just comparing what’s most likely to result in the best growth comparing the same number of sets. With 1 set 3x a week you have the same number of sets yet less fatigue present during each set so it makes sense you’d likely see better growth overtime doing so. This is also assuming the individual is actually recovering from that one hard set session to session. If fatigue is still present then that could very well affect the growth stimulus of the single set sessions later into the week. I still often use 3 sets once a week within my own programming where it makes sense. This is not me saying 1 set 3x a week is always better. Depends on the context. FOLLOW FOR MORE TIPS! 💪🏽 Not sure what program or split to follow to see the best growth? 👇🏽 Check out my teams Glute Maxxed and Golden Era Aesthetics for training that works! - I’m in the team chats daily helping you with form checks and questions! For more personalized help sign up with a Team JPG Coach for 1:1 training or my waitlist to work with me directly

Hi guys! I just turned 29 and wanted to share some of the big things I learned over my years in the gym. Let me know if you have any questions regarding any of these. As always I’m happy to help. Thank you to everyone who has supported me over the years. I’ll keep on making educational fitness content so long as you guys continue finding value in it. 😁 FOLLOW FOR MORE TIPS! 💪🏽 Not sure what program or split to follow to see the best growth? 👇🏽 Check out my teams Glute Maxxed and Golden Era Aesthetics for training that works! - I’m in the team chats daily helping you with form checks and questions! For more personalized help sign up with a Team JPG Coach for 1:1 training or my waitlist to work with me directly

FOLLOW FOR MORE TIPS! 💪🏽 Not sure what program or split to follow to see the best growth? 👇🏽 Check out my teams Glute Maxxed and Golden Era Aesthetics for training that works! - I’m in the team chats daily helping you with form checks and questions! For more personalized help sign up with a Team JPG Coach for 1:1 training or my waitlist to work with me directly#greenscreenvideo #greenscreen

10 days till it’s been 1 year since my pec tear surgery last year! Jokes aside it feels good to be back to full strength. Hopefully this serves as motivation for anyone going through something similar. Trust in your body’s ability to heal and keep up with your rehab. You’ll be back in no time. 💪🏽 FOLLOW FOR MORE TIPS! 💪🏽 Not sure what program or split to follow to see the best growth? 👇🏽 Check out my teams Glute Maxxed and Golden Era Aesthetics for training that works! - I’m in the team chats daily helping you with form checks and questions! For more personalized help sign up with a Team JPG Coach for 1:1 training or my waitlist to work with me directly

#onthisday FOLLOW FOR MORE TIPS! 💪🏽 Not sure what program or split to follow to see the best growth? 👇🏽 Check out my teams Glute Maxxed and Golden Era Aesthetics for training that works! - I’m in the team chats daily helping you with form checks and questions! For more personalized help sign up with a Team JPG Coach for 1:1 training or my waitlist to work with me directly

There’s nothing wrong with using the machine seated normally. This will still involve the glute medius but also the glute max to a greater degree than if you were to do this with less bend in the hip. If your machine has an option to recline the seat then you can just do that! If you don’t have this machine then you can always do a glute medius cable kickback as well. FOLLOW FOR MORE TIPS! 💪🏽 Not sure what program or split to follow to see the best growth? 👇🏽 Check out my teams Glute Maxxed and Golden Era Aesthetics for training that works! - I’m in the team chats daily helping you with form checks and questions! For more personalized help sign up with a Team JPG Coach for 1:1 training or my waitlist to work with me directly

FOLLOW FOR MORE TIPS! 💪🏽 Not sure what program or split to follow to see the best growth? 👇🏽 Check out my teams Glute Maxxed and Golden Era Aesthetics for training that works! - I’m in the team chats daily helping you with form checks and questions! For more personalized help sign up with a Team JPG Coach for 1:1 training or my waitlist to work with me directly

FOLLOW FOR MORE TIPS! 💪🏽 Not sure what program or split to follow to see the best growth? 👇🏽 Check out my teams Glute Maxxed and Golden Era Aesthetics for training that works! - I’m in the team chats daily helping you with form checks and questions! For more personalized help sign up with a Team JPG Coach for 1:1 training or my waitlist to work with me directly

“Calves are all genetics bro” Starter pack. -barely trains them -if they do train them it’s half assed sets at the end of the lift -loads way too much weight -uses abysmal rom and never works into a full stretch FOLLOW FOR MORE TIPS! 💪🏽 Not sure what program or split to follow to see the best growth? 👇🏽 Check out my teams Glute Maxxed and Golden Era Aesthetics for training that works! - I’m in the team chats daily helping you with form checks and questions! For more personalized help sign up with a Team JPG Coach for 1:1 training or my waitlist to work with me directly

FOLLOW FOR MORE TIPS! 💪🏽 Not sure what program or split to follow to see the best growth? 👇🏽 Check out my teams Glute Maxxed and Golden Era Aesthetics for training that works! - I’m in the team chats daily helping you with form checks and questions! For more personalized help sign up with a Team JPG Coach for 1:1 training or my waitlist to work with me directly