John Graham

Let's rebuild our bodies and minds together. Fitness as foundation for living fully.

Free minimal hypertrophy program:

[John Graham @The_John_Graham]

7 Life Lessons I learned by putting in 147,764 reps - so you don't have to 🧵⬇️

(but you still should)

I'm 33.

I've done 1,369 workouts since I started training at age 27.

But the biggest changes have been mental and spiritual - not physical.

*Bookmark to actually learn*

[John Graham @The_John_Graham]

If you liked this thread - there's way more value in the full video: https://t.co/hv4dKtXDAH

Have a great day you legends!

[John Graham @The_John_Graham]

Want to *finally* build a fitness habit that lasts?

A practice that fits your life - but doesn't monopolize it.

Here’s how I did it—and how you can too. 🧵

[John Graham @The_John_Graham]

Ready to start? Grab my free program, the 2-Hour Body, (link in bio) or set your own simple goal.

Remember: Small, consistent actions lead to big, lasting results.

[John Graham @The_John_Graham]

Explore in more depth: https://t.co/hv4dKtXDAH

[John Graham @The_John_Graham]

Instead of “I will run a marathon”...

try “I will run 4 times a week.”

Small, sustainable actions > big, unsustainable leaps.

If your 'system' relies heavily on external motivation, it will be fickle.

[John Graham @The_John_Graham]

@BuiltByMichael haha yeah for me - I do my interval runs at sunset by the sea. And I blast metal music. That's enough to make it bearable for me

[John Graham @The_John_Graham]

@thecoachstefano Yeah I think it's the rare person who really benefits from this. I'd much rather see 30 quality sessions over 90 days as a foundation for a long-term habit

[John Graham @The_John_Graham]

I hate 30-day fitness challenges.

They’re designed to be hard, not sustainable.

Build habits, not sprints.

Building strength and muscle takes more than 30 days. Any change worth pursuing takes years.

[John Graham @The_John_Graham]

@ecom__email It can be for some ... but I think it's just a gimmicky marketing strategy most of the time.

Do you know many people who started a 5+ year long habit through a 30 day challenge? I know zero, but I know dozens of people who have 'completed' such a challenge.

[John Graham @The_John_Graham]

@MillerHollstein on that big tortoise energy 😅

[John Graham @The_John_Graham]

Why I set a goal to complete 100 workouts in a year:

- simple
- sustainable
- builds momentum

Achieving a simple goal >>> failing a complex one

[John Graham @The_John_Graham]

@thecoachstefano Yasss - that goldilocks zone we're trying to work in!

[John Graham @The_John_Graham]

@JCulwick_ Yes James!

It's a long term game here - 20 years of steady growth is what we're looking for, not a 6 week sprint

[John Graham @The_John_Graham]

Fitness isn't a sprint. It's a marathon.

Start small.
Build momentum.
Make it automatic.

Build habits that last to receive results that last.

So start smaller, but continue forever.

[John Graham @The_John_Graham]

@theharshith_ Haha yeah the mini cooler is a nice touch. It's a lot sturdier than our coffee tables haha.

[John Graham @The_John_Graham]

My dude out here making gains with shockingly low frequency 🙌

[Miller Hollstein 🧭 @MillerHollstein]

Your search for the perfect, simple, sustainable workout plan is over.

@The_John_Graham has put together a two-day-a-week plan that will change the way you look at lifting.

I live in a van with infrequent access to a gym…

And this workout plan has proved itself time and time again.

(I know it’s not what he recommends, but…) even doing these every 2-3 weeks has shown increase in strength and size.

I can’t wait until summer when I’m not in negative temps and on the slopes every other day so I can hit it hard.

Thanks for sharing this man.

If you’re hesitant, give it a shot for a month and I promise you’ll see the proof for yourself.

[John Graham @The_John_Graham]

@MillerHollstein Daaaamn brother that's awesome to hear you're still making gains with that level of infrequency!

Can't wait to see how you progress in the long run!

[John Graham @The_John_Graham]

Over time, these small, consistent actions compound into massive results.

Dream big. Start small. Stay consistent.

You can actually become the person of your dreams.

[John Graham @The_John_Graham]

You can't seem to reach your goals

because your "goals" are actually just dreams.

Dreams vs. Goals: What’s the difference, and why does it matter? 🧵

[John Graham @The_John_Graham]

Pro tip: Make your goals so simple that they’re almost impossible to fail.

Example: “Complete 100 workouts this year”

Just 2 workouts a week with 2 weeks off. Anyone can do this.

Btw here's a free training plan to do exactly that: https://t.co/TuK8UTHbMu