Joseph Elia IV

Founder, Redemption Fitness. Addiction & prison → a rebuilt life. I coach people to rebuild body + mind. Get The Blueprint ↓

[Joseph Elia IV @fit_redemption]

Three years ago I moved to Florida with 3 months clean, knew nobody, had a gym membership. That was it. The gym gave the part of me that still wanted to use somewhere else to go. Still here. Still showing up.

[Joseph Elia IV @fit_redemption]

Your hamstrings and glutes stay flat because they get your leftover energy — you squat first and they're fried before you hinge.

Free first week plan → https://t.co/N73Y0PBuJJ

#legday #hamstrings #glutes

[Joseph Elia IV @fit_redemption]

Build bigger arms by hitting your triceps from every angle. These 5 movements target all three heads for maximum growth. Train hard, stay consistent, and progressively overload.

Free first week plan → https://t.co/N73Y0PBuJJ

#TricepsWorkout #ArmDay #GymTips

[Joseph Elia IV @fit_redemption]

Back day in order, no deadlifts. Wide grip pulldowns first to open the lats up. Then your row, elbow to the hip, chest up, no yanking. High row with the elbows flared out for the upper back.

Free first week plan → https://t.co/N73Y0PBuJJ

#backworkout #backday #rows

[Joseph Elia IV @fit_redemption]

Still not growing your chest? 💀 Stop doing random exercises and start training with intention. Chest + tris locked in. 🔥 Save this for your next push day and follow for more workouts.

Free first week plan → https://t.co/N73Y0PBuJJ

[Joseph Elia IV @fit_redemption]

Your quads aren't bad genetics — you're feeding them your leftovers. Flip the order: pre-exhaust fresh, then squat. Try it this week and tell me your legs don't shake.

Free first week plan → https://t.co/N73Y0PBuJJ

#legday #quads #legworkout

[Joseph Elia IV @fit_redemption]

Full back day, built around the deadlift. Pulldown superset first, wide then shoulder width then reverse grip, one set each to wake the lats up.

Free first week plan → https://t.co/N73Y0PBuJJ

#deadliftworkout #backworkout #backday

[Joseph Elia IV @fit_redemption]

4 quad moves that finally grew mine. Most guys quarter-rep leg day and wonder why nothing changes. Heavy, slow, full depth — every week.

Free first week plan → https://t.co/N73Y0PBuJJ

#legday #quads #legworkout

[Joseph Elia IV @fit_redemption]

Only 4 Exercises To Blow Up Your Triceps 💪

Free first week plan → https://t.co/N73Y0PBuJJ

#triceps #armday #GymTok

[Joseph Elia IV @fit_redemption]

Stop wasting your best energy on presses. Build those side delts first. 🔥 Save this for shoulder day. 💪 Free first week plan — link in bio 👆

Free first week plan → https://t.co/N73Y0PBuJJ

#delts #shoulderworkout #gymtok

[Joseph Elia IV @fit_redemption]

Two years in a cell. Four years off the dope. Same body, different man. Back day, same rows I did with nothing to my name. Send this to somebody sitting on day one.

Free first week plan → https://t.co/N73Y0PBuJJ

#rockbottom #recoveryispossible #mensmentalhealth

[Joseph Elia IV @fit_redemption]

@TheCoachRaj The work gets easier. The wanting doesn't. Getting there you've got a number moving every week pulling you along. Maintaining hands you nothing to chase, and that's where people drift. Not the sessions getting harder. Train for something that isn't a number.

[Joseph Elia IV @fit_redemption]

@DeanTTraining 104g with only 36 carbs is the part that matters. That leaves the rest of your day normal instead of you budgeting every gram by dinner. Most people don't quit on protein, they quit on the math.

[Joseph Elia IV @fit_redemption]

You start the workout and can't finish it, and you've decided that's on you.

Whoever wrote it had two free hours. You've got forty minutes. Run the lifts that build the muscle, leave the rest, and do that every week.

The one you repeat is the one that works.

[Joseph Elia IV @fit_redemption]

Still not seeing results on chest day? 👀 If your chest looks more like moobs than muscle, stop wasting your best energy on presses.

Free first week plan → https://t.co/N73Y0PBuJJ

#chestworkout #chestday #buildmuscle

[Joseph Elia IV @fit_redemption]

@homegymcoop The tour's going to be sick. Funny thing about the really good home gyms is you get in there and it's still the same three or four lifts everybody else is doing, just with better flooring. That's the comforting part.

[Joseph Elia IV @fit_redemption]

@hannahapexfit The word diet is what puts an end date on it. Once there's an end date your brain is already spending the day you go back to normal. I went 178 to 240 eating basically the same handful of meals for years and never called it anything.

[Joseph Elia IV @fit_redemption]

You think those guys have discipline you were born without.

Watch one of them close. He isn't deciding anything. Same time, same door, nothing to talk himself into. The hard part was the first three weeks of that, and it's over for him.

Day 1,477.

[Joseph Elia IV @fit_redemption]

@BBallGround Ten months is where it starts going well enough to be dangerous. People trust you again, the damage is behind you, and that's exactly when you quit treating it like something that needs holding. Four years in and I still treat mine like it could go.

[Joseph Elia IV @fit_redemption]

@gregogallagher Low volume lands on shoulders because for most people the front head is already trained three other days. Chest day, any overhead work, even heavy triceps. By shoulder day it's the fourth session. The side head is the fresh one and it needs less than people throw at it.

[Joseph Elia IV @fit_redemption]

The guy you want to look like isn't running anything you couldn't run today.

Same five lifts, a notebook, a little more weight when the reps come easy. What sits between you and him is a count, not a secret.

Start now and by spring somebody's saying it about you.