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The Strength Training Cheat Sheet For Overthinkers

Written by: Momo[Muscle]

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Time to read 3 min

If your high school P.E. teacher thought “fitness” meant running laps while avoiding dodgeballs, you’re not alone.


No one handed you a cheat sheet on how strength training actually works. You were expected just to figure it out. Cue the gym anxiety, guesswork, and the “is this machine backwards?” panic.


But here’s the thing: strength training isn’t just for the jacked guys in stringer tanks or the folks who never skip arm day. It’s a science. A system. A strategy.

Here are the 5 laws of strength training I wish someone had taught us from the get-go:

Strength Training Starts with Tension—Not Just Reps

You’ve seen it before: someone blasting through 12 reps in 10 seconds. That’s not strength training . That’s just movement.


Muscle growth happens from sustained tension , not speed. Tension is the signal your body needs to actually grow and adapt. Without it, you're just checking boxes.


So no, you’re not weak if you slow down your reps. You’re smart.


Here’s your new rule:
Slow the heck down.
→ Control the weight.
→ Feel the stretch.
→ Squeeze the muscle.
→ Resist the urge to rush.


It’s not fancy, but it’s effective. Every time you lift with intention, you’re stacking results—one slow, controlled rep at a time.

Morgan

Effort > Volume: The Myth of “More”

Let’s clear this up now: doing more doesn’t mean doing better.


Yes, volume matters. But only if you’re actually putting in effort . It’s not about how many sets you can survive—it’s about how many quality sets you can give 100% to.

One well-executed set, taken close to failure, beats three lazy ones every time.

So if your workout feels like a scroll-through-Instagram situation? Rethink the strategy.


Focus on:

  • Progressive overload

  • Fewer,  smarter exercises

  • Pushing your sets with purpose

Strength training isn’t about maxing out your playlist—it’s about maxing out your effort in the right moments.

Breathing: The Underrated Strength Skill

Sounds basic, but breathing properly can change your entire training game.

If you’ve ever stood up from a squat and thought “cool, I’m blacking out now,” this part’s for you.

Here’s what proper strength training breathing looks like:

  • Inhale during the lowering phase

  • Brace your core like you’re about to get socked in the gut

  • Exhale through the hardest part of the lift

It keeps your spine supported. Your core tight. Your brain focused.

And bonus: learning how to breathe better doesn’t just help your lifts. It helps your anxiety, posture, and ability to keep it together during rush hour traffic. Win-win.

Timing = Recovery = Gains

How long you rest between sets is not a throwaway detail.


Strength training relies on smart rest. Not just scrolling. Not just chatting.


Here’s a breakdown:

  • 2–3 minutes for big lifts [think squats, deadlifts, bench presses]

  • 60–90 seconds for accessory work

  • 30–45 seconds for high-intensity finishers [but only when programmed]

If you’re resting too short, your next set suffers. Too long, and your body cools down.

Rest with purpose. Your muscles grow when you recover, not just when you lift.

Consistency Is the Real Secret Sauce

If you’ve ever said, “I work out but I don’t see results,” it’s likely a consistency problem—not a motivation problem.


Muscles don’t build from being surprised. They build from being challenged repeatedly over time.


Which means yes—you’ll repeat workouts.
You’ll log sets.
You’ll focus on form, not flash.

Because that’s what progress looks like.

Don’t get distracted by TikTok trends, overly complicated splits, or “new workout every day” routines.

Strength training is built on patterns, not chaos.

Stick to a plan. Trust the reps. Show up—even when it’s boring.

Strategy > Hype

You don’t need more reps. You need better ones.
You don’t need a new pre-workout. You need a real training plan.


If you’ve been stuck in the “what now?” phase—overthinking every lift, or bouncing between programs that don’t quite stick—this is your sign.


You’re not too late. You’re not doing it wrong.
You just haven’t had the right system yet.

Inside the Fighter Program, I’ll show you how to:

  • Build strength with smart programming

  • Support recovery with real-world nutrition

  • Train with structure, not guesswork

Because strength training isn’t just for “athletes”—it’s for anyone who wants to feel strong in their body, confident in their skin, and empowered AF in every room they walk into.


You’re one good program away. Let’s get it.

Fighter Program strength training

Ready to stop guessing and start training your chest with purpose?


Download the Chest Cheat Code—your no-BS guide to building visible pecs, mastering form, and fueling your results without falling for bro-science.


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