Unfortunately for the arrogant trolls on social media: perfect form does not exist in the real world.

The only thing that matters is finding the optimal form for you, and your body.

That takes time, patience and sometimes hiring an expert.

And if you talk to a sprinkler guy he’ll tell you that no two lawns are the same.

On the surface they might look similar but they all require different specs, different planning and a different underlying structure.

Structure is the foundation upon which results rest. But every structure will look different, there are no definitive rules other than:

Don’t continue to perform an exercise because you think you “have to”. There are no rules in the gym, there are no required movements. If something doesn’t feel good, stop doing it. There are always better, more intelligent movement choices.

And really I'm not anti-HIIT or anti-franchise gym. I'm anti you wasting your time and effort. If you're going to commit to an exercise program you deserve one that is going to make you better, not one that's just going to make you sweaty.

Here’s how to use a simple band to double your chest gains.

The most efficient way to lose fat AND keep fat off is to lift weights.

So here are 6 reasons why women should lift weights…

To be stronger, to look better, to build muscle, to beat pain.

You need to strengthen your back.

While it’s true that things like the bench press uses your triceps and any kind of row uses your biceps, those exercises simply don’t cut it if your goal is to build impressive pythons.

If you want to look more muscular, move better, have better posture, and live without pain you need to get a stronger back.

Your glutes aren’t a special muscle. They don’t need to be activated, they don’t need crazy movements to target them. They need increasing resistance over time.

Focus on simple movements that target the actual function of your glutes, then try to get really strong at those movements. You’ll grow your ass in no time.