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Stop rounding your back on deadlifts. Here's the 5-second fix that'll add 20kg to your lift. Most people grip the bar, round their shoulders, and rip. That's how you earn a back injury that sidelines you for months. Before you pull, do this: 1. Walk up to the bar until it sits over the middle of your foot 2. Grip the bar, then drop your hips until your shins touch the bar 3. Squeeze your chest up — imagine someone's putting a pencil between your shoulder blades 4. Take the slack out of the bar (pull gently until you feel tension) 5. Drive through the floor like you're pushing the earth away Your back stays neutral. Your lift goes up. Your spine thanks you. What's your current deadlift max? Drop it below 👇

There's always that one person in the gym who makes you feel small. Here's what they're really thinking. You look at the guy benching 120kg or the girl deadlifting double bodyweight and think: "I'm so far behind." Here's what they're actually thinking: "I hope my form holds on this set." Nobody in the gym is watching you. Nobody is judging you. Everyone is fighting their own battle with the bar. The only person you're competing with is the version of you that didn't show up today. Show up. That's already more than most people will ever do. Tag someone who needs to hear this today.

You don't need protein shakes, BCAAs, or a nutritionist. You need this one rule. Eat 1.6–2.2g of protein per kg of body weight, every day. That's it. If you weigh 80kg, that's 128–176g of protein per day. Where to get it without thinking: - Breakfast: 3 eggs + 2 slices of toast = ~25g - Lunch: 150g chicken breast + rice = ~45g - Snack: 1 Greek yogurt = ~17g - Dinner: 150g salmon + veg = ~35g That's ~122g without a single shake. Add one scoop of whey and you're at 147g. Stop overcomplicating it. Hit the number. Eat food you actually enjoy. The rest is noise. What's your go-to protein source? Comment below 👇