Samuel Johnston

Samuel Johnston I help high-performers & entrepreneurs over 30 lose fat, build muscle, and gain confidence

DM me “READY” to learn more💪🏼

https://go.limitlesshuman.com

07/12/2026

Comment “PLAN” and I’ll send you the full 5-day program you can follow to get lean and strong for summer💪🏼

—

Every guy wants bigger shoulders…

but almost none of them are pressing properly.

1️⃣ Fix your bench angle.

Don’t go fully upright.

Set it around 70° so your delts can actually do the work safely.

2️⃣ Stop arching your back.

If you’re arched, it turns into an incline chest press.

Keep your upper back pinned and core tight.

3️⃣ Dial in your elbow path.

Too flared = joint stress. Too tucked = triceps.

Aim ~45° to line up with your delts.

You actually want to make progress, you need better ex*****on.

That’s what builds 3D delts.

Follow for no-BS training advice.

07/12/2026

Comment “PLAN” and I’ll send you the full 5-day program you can follow to get jacked for summer💪🏼

—

Most guys want a bigger chest.

But almost none of them are training it correctly.

1️⃣ Fix your bench angle.

30° is the sweet spot — EMG research confirms this is where upper chest fibers are most activated.

2️⃣Don’t flare your elbows.

Tuck them ~45° toward your ribcage so tension actually loads the upper pec.

3️⃣ Drop the arch.

An exaggerated arch turns an incline press into a flat press. Keep your core engaged and press your back against the bench.

You don’t need a new exercise.

You need to execute the basics at a level most guys never bother reaching.

Follow for more no-BS training advice.

07/10/2026

Comment “STEAK” and I’ll send you my fat loss recipe guide to help you get lean for summer💪🏼

—

Just because it’s “healthy”, doesn’t mean it’s good for fat loss.

If you’re eating “clean”, but still not losing fat... this is why👇

You’re eating foods with the wrong ratio of protein to calories.

Here’s the simple rule:

Take your protein (in grams) and multiply it by 10.

If your calories are under that number → great fat loss food.

If they’re way over → not ideal, even if it’s “healthy.”

That’s the difference between stay stuck and actually getting lean.

Follow for weight loss made simple.

07/09/2026

Comment “PLAN” and I’ll send you the full 5-day program you can follow to build a stronger core 💪

—
Planks might be one of the most butchered exercises out there. Let’s fix that:

1️⃣ Fix your hip position. A straight line from head to heels is the sweet spot. That’s the only position where your abs stay under tension the whole set.

2️⃣ Don’t let your shoulders collapse. Push the ground away until your upper back rounds slightly, so the load stays off your joints and on your core.

3️⃣ Drop the neck crank. Keep your eyes on the floor just in front of your hands. That keeps your neck neutral so your abs do the work instead of your spine.

Make these 3 changes and you’ll be able to hold your planks longer, and your abs will get way stronger.

Follow for more no-BS training advice.

07/02/2026

Comment “PLAN” and I’ll send you the full 5-day program you can follow to get lean and strong for summer💪🏼

—

There’s a difference between lifting a weight and actually training your biceps.

Almost everyone is accidentally turning every curl into a full-body movement and don’t even realize it.

When your hips swing forward, the tension leaves your bicep.

You’re not lifting more weight. You’re just using momentum to cheat the rep.

Here’s how to fix it:

Take a breath in at the bottom of every rep and brace your core like you’re about to take a punch.

Keep your torso pinned and your hips completely still.

If the weight is moving but your bicep isn’t working, you’re just wasting sets.

Lock your torso. Feel your bicep do the work. Watch your arms actually grow.

Follow for more no-BS training advice.

07/01/2026

Comment “SUPPS” for my Top 11 supplements for losing fat and building muscle (and the recommended brands)

—

💊 Top 5 supplements you should definitely be taking

There’s so much noise online it’s honestly hard to tell what’s actually worth it and what’s just marketing BS.

These are the basics I come back to over and over - stuff that actually helps with fat loss, muscle building, and keeping your energy up...without wasting money on hype.

Get these dialed in first, and everything else gets way easier.

06/29/2026

Comment “PLAN” and I’ll send you the full 5-day program you can follow to get lean and strong for summer💪🏼

—

So many people are grinding out dumbbell rows…but doing them in a way that barely touches their back.

1️⃣ Stop pulling with your arm.

When you pull with your bicep, you take tension right off your lat.

Think about driving your elbow toward your hip.

That cuts the bicep out and puts the load exactly where you want it.

2️⃣ Stop flaring your elbow.

Flaring out to 90° drops lat activation by nearly 50% and turns this into a rear delt movement.

Tuck your elbow close to your ribs so your lat stays in control the entire rep.

3️⃣ Stop twisting your torso.

If you’re rotating to get the weight up, you’re cheating the rep.

Keep your hips and shoulders square to the bench every single rep.

At the end of the day, you don’t need heavier dumbbells or fancier variations.

You need to execute the basics at a high level.

Follow for more no-BS training advice.

06/28/2026

Comment “PLAN” and I’ll send you the full 5-day program you can follow to get lean and strong for summer💪🏼

—
Your warm-up is costing you gains.

Most people jump on the treadmill or spend 10 minutes foam rolling and then wonder why their first working set feels like garbage.

The fix is the Priming Protocol.

Before your working sets, run 2 warm-up sets:

↳ Set 1 → 60% of working weight × 5-6 reps

↳ Set 2 → 80% of working weight × 2-3 reps

This triggers post-activation potentiation.

This is when your nervous system gets primed to recruit more muscle fibers, so your working sets are immediately stronger and safer.

Follow for muscle building made simple.

06/25/2026

Comment “PLAN” and I’ll send you the full 5-day program you can follow to get lean and strong for summer💪🏼🤝🏼

—

Stop making these mistakes with your Bulgarian split squats👇🏼

1️⃣ Fix your stance.

Too long or too cramped = no balance and less glute tension.

Sit on the bench, extend one leg out, then stand up and place your back foot on the bench.

That’s your perfect setup every time.

2️⃣ Stop pushing off your back leg.

If your back leg is doing the work, your glutes aren’t.

Keep ~90% of the tension on your front leg.

The back leg is just there for balance.

3️⃣ Lean forward slightly.

If you stay upright, it turns into a quad exercise.

Match your torso to your front shin angle to actually load your glutes.

Follow for no-BS training advice.

06/22/2026

Comment “PLAN” and I’ll send you the full 5-day program you can follow to get lean and strong for summer💪🏼

—
Most people think they’re doing push-ups correctly.

But almost none of them are executing them properly.

1️⃣ Stop flaring your elbows.

Flaring to 90° puts unnecessary stress on your shoulders and pulls tension away from your chest.

Tuck to ~45° to protect your joints and keep your pecs engaged the entire rep.

2️⃣ Don’t let your hips sag.

When your hips drop toward the floor, you’re straining your lower back and cutting your range of motion in half.

Keep a straight line from head to heels and brace your core like you’re about to take a punch.

3️⃣ Stop pushing straight up and down.

That’s not a full rep. Drive up and slightly back so your body travels backward as you press.

This maximizes pec contraction and builds a stronger, bigger chest.

You don’t need a fancier exercise. You just need to execute the basics with intention.

Follow for more no-BS training advice.

Address

Austin, TX
78701–78705, 78708–78739, 78741–78742, 78744–78769

Website

Alerts

Be the first to know and let us send you an email when Samuel Johnston posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Share