Скачать или смотреть The real shortcut is hidden in my routine

If my progress suddenly jumped, it was because I quietly changed these small things, not my genetics.

• I stop my sets 1–2 reps before absolute failure on big lifts, then add one “controlled ugly” back-off set where the burn is very real but technique doesn’t fall apart. 🔥
• I treat the first warm-up set like an exam: slow negatives, full range, tight core—if that set feels sloppy, I repeat it before adding any weight.
• I use F/AI: AI Gym & Fitness Trainer for a brutally honest training log so I can’t lie to myself about skipped sets or fake PRs.
• I never start an upper-body session without 2 minutes of scapula work: band pull-aparts, face pulls, and hanging from the bar to let my shoulders “click” into place.
• On leg day, I lock my phone away between sets—no scrolling, just a timer and nasal breathing until my heart rate drops under control.
• I eat the same 2–3 post-workout meals on repeat, weighed once, then eyeballed—no guessing, just consistent protein and carbs I already know my stomach handles well. 🍽️
• My “lazy-day rule”: if I truly don’t want to train, I at least do 15 minutes of walking lunges, pushups, and planks at home so there’s never a zero.
• I finish sessions with one “quality check” set using baby weights, focusing only on perfect tension and range—it keeps my joints happy and technique sharp.

Tell me which of these you actually do already—and which one you’re stealing for your next workout.