Tom Coppens @BodyweightFit_ Twitter profile

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Tom Coppens

@BodyweightFit_

1 year

Practice paid off:

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Tom Coppens

@BodyweightFit_

2 years

@ML_Philosophy Losing yourself. A loving and healthy relationship should be two people who help grow each other to their best version. Not one person absorbing the other one.

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Tom Coppens

@BodyweightFit_

9 months

@Culture_Crit Man’s Search For Meaning

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Tom Coppens

@BodyweightFit_

2 years

@mindsetbolt One habit that makes you fall asleep instantly: - Go to bed at the same time - Wake up at the same time Create a sleep schedule. Have consistency

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Tom Coppens

@BodyweightFit_

2 years

@ItsKieranDrew Current position while reading this 😅

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Tom Coppens

@BodyweightFit_

2 months

The secret to pain free shoulders: Strong Rotator Cuff Muscles Here’s how to bulletproof your shoulders (and prevent injuries) at home: (Includes videos on how to do the exercises)

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Tom Coppens

@BodyweightFit_

3 months

@TheJoeySwoll If you’re set is ruined by someone running across your video, you have deeper issues

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Tom Coppens

@BodyweightFit_

5 months

One of the most neglected muscles in the human body: The ‘Boxer Muscle’ It might be the reason you have shoulder issues, poor posture and limited athletic performance Here’s how you can fix this:

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Tom Coppens

@BodyweightFit_

2 months

Bodyweight training is the closest you'll come to superhero training Here are 3 moves to unlock another level for your physique:

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Tom Coppens

@BodyweightFit_

3 months

I can only do 6 pull-ups… The pull-ups:

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Tom Coppens

@BodyweightFit_

1 year

They lied to you. You don't need a gym to build muscle and lose fat Here are 5 bodyweight exercises that'll transform your physique from home:

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Tom Coppens

@BodyweightFit_

10 months

Hamstrings are the unsung heroes in leg training If you struggle with back, knee and hip pain It might be because of weak hamstrings Here's how to bulletproof them and become pain-free again:

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Tom Coppens

@BodyweightFit_

11 months

If you suffer from chronic lower back and shoulder pain You need to train your obliques Here's how to train them and bulletproof your core:

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Tom Coppens

@BodyweightFit_

2 months

The gym is too expensive Alright, I got you Here are 12 bodyweight exercises to get in shape without ever stepping foot inside a gym: (Includes short video for each exercise)

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Tom Coppens

@BodyweightFit_

11 months

You can teach your body to burn more fat Most Twitter bros will tell you to avoid cardio if your goal is to lose weight Here’s what they’re hiding from you:

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Tom Coppens

@BodyweightFit_

1 year

If you can’t touch your toes, it’s a sign your body is falling apart. Here are 6 exercises you can do at home to fix it:

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Tom Coppens

@BodyweightFit_

12 days

You may not like it, but this is what peak male performance looks like

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Tom Coppens

@BodyweightFit_

11 months

Do you struggle to grow your chest? Here are 5 bodyweight exercises to build the chest you've always wanted:

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Tom Coppens

@BodyweightFit_

10 months

The Bench Press Is Overrated If you really want to develop your chest Dips are a cheat code Here’s how you can get them in 8 weeks (or less)

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Tom Coppens

@BodyweightFit_

1 year

@ML_Philosophy Drinking alcohol to celebrate achievements

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Tom Coppens

@BodyweightFit_

1 year

Most people overcomplicate the gym. You can get in elite shape with only 3 exercises: Don’t believe me? Here’s how:

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Tom Coppens

@BodyweightFit_

10 months

The Magic Of Dead Hangs This simple exercise improves: - Shoulder mobility - Grip strength - Posture And can even alleviate low back pain Accumulating 6:00 per week can change your life Here's why: The majority of people adopted a sedentary lifestyle This causes us to

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Tom Coppens

@BodyweightFit_

27 days

There’s no discussion really…

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Tom Coppens

@BodyweightFit_

10 months

Most workout programs on Twitter suck They neglect the #1 health metric that boosts life expectancy Here’s how you can add 10 years to your life:

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Tom Coppens

@BodyweightFit_

9 months

@elonmusk The never ending cycle

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Tom Coppens

@BodyweightFit_

11 months

Follow these 7 main principles to become unrecognizable in 6 months: 1. Lower your training volume

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Tom Coppens

@BodyweightFit_

2 months

I just ran 3:28:48 in my first marathon with only 4 months of preparation The goal was to run a sub 3:30 marathon without sacrificing strength or muscle mass. Here are 7 lessons I learned the hard way:

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Tom Coppens

@BodyweightFit_

5 months

@DeanTTraining Make it seem complicated enough so you can charge more money That seems to be trend with these guys

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Tom Coppens

@BodyweightFit_

11 months

@FitFounder - Travel - Hydration - Cold exposure - Limit alcohol intake - Building and creating - Turning off phone notifications

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Tom Coppens

@BodyweightFit_

7 days

A misconception with pull-ups: Just getting your chin over the bar The goal should be to pull as high a possible

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Tom Coppens

@BodyweightFit_

2 months

Pull-ups are the greatest tool to develop your back muscles Yet most people can’t do 1 proper pull-up Here’s a simple 5 step blueprint to get your first strict pull-up in 6 weeks (Includes free program)

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Tom Coppens

@BodyweightFit_

10 months

Cardio is the elixir of life Yet most people seem to avoid it Here’s how to make cardio fun again:

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Tom Coppens

@BodyweightFit_

2 years

@WealthInc247 - They accept your differences. - They actively listen to you. - You feel safe with them. - They encourage you. - They compromise. - Mutual respect.

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Tom Coppens

@BodyweightFit_

1 year

Deadlifts are overrated. If you really want to develop a massive back You must do weighted pull-ups. Here’s how to master them in 8 weeks (or less): A 🧵

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Tom Coppens

@BodyweightFit_

11 months

Exercise is a drug. Our brain releases the most powerful happiness cocktail in existence. Here are the 4 most important chemicals that boost your mood when working out:

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Tom Coppens

@BodyweightFit_

6 months

Hip injuries seem inevitable when training for a marathon Nothing is further from the truth Your hips will carry you for endless miles As long as you give them some love Spend 10 minutes mobilizing and strengthening them Here’s an exercise I started doing: 0-90s 3 sets of

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Tom Coppens

@BodyweightFit_

2 years

@ML_Philosophy Discipline. It’s the first step to achieve freedom. If you’re constantly distracted by external factors, you won’t achieve your true goals. To master anything, one must first master themselves–one’s emotions, one’s thoughts, one’s actions.

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Tom Coppens

@BodyweightFit_

7 months

Now that I’m prepping for a marathon Unilateral leg strength training becomes even more of a priority Especially for my GLUTES They are responsible for speed, power and explosiveness Stronger glutes also help in lower back pain prevention and keep your knees and hip

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Tom Coppens

@BodyweightFit_

9 months

Do you struggle with hip or lower back pain? Try Copenhagen Planks This simple bodyweight exercise targets mainly your adductors One of the most neglected muscle groups to improve hip strength Here's

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Tom Coppens

@BodyweightFit_

1 year

9 signs sleep deprivation is destroying your body: 1. Muscle loss

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Tom Coppens

@BodyweightFit_

2 years

@Copywriting_Dad @Alexmathers84 Cutting alcohol is big. It’s crazy how normal people think alcohol is necessary. If you are 100% ok with yourself, you don’t NEED alcohol

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Tom Coppens

@BodyweightFit_

6 months

My fitness standards: • 12+ pull-ups • 50+ push-ups • Sub 6:00 1-mile • 2x BW back squat • Sub 60:00 12k run Perfect blend of strength & conditioning Sadly this seems EXTREMELY for the AVERAGE person If you feel attacked Time to start working on your fitness

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Tom Coppens

@BodyweightFit_

1 year

@johnnyxbrown The piriformis stretch does wonders for me: 1/ Lie flat on your back with both knees bent. 2/ Cross your ankle over your opposite knee. 3/ Grab the back of your thigh behind your opposite knee. 4/ Pull your thigh straight toward your chest. 5/ Hold 30 sec. 6/ 3x/side, 2x/day.

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Tom Coppens

@BodyweightFit_

1 year

@FitFounder Cardio makes you live longer. Building muscle makes you live a better life.

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Tom Coppens

@BodyweightFit_

3 months

If you don’t need straps you don’t have a strong grip, you have weak legs

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Tom Coppens

@BodyweightFit_

6 months

One of the most underrated sports: Rowing

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Tom Coppens

@BodyweightFit_

6 months

Did you know… That HANGING can increase lifespan? Just 2 minutes every day leads to: • Better posture • Increased grip strength • Decrease in shoulder pain Just hang bro

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Tom Coppens

@BodyweightFit_

10 months

The Adonis Index One of the main determining factors in male attractiveness If you struggle to grow you shoulders This is for you

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Tom Coppens

@BodyweightFit_

2 months

A sad realization: Pull-ups and push-ups are not a beginner’s exercise anymore The fitness level of general society is so bad that if you can do either one you’re an outlier

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Tom Coppens

@BodyweightFit_

2 months

Marathon debut ✅ Wanted sub 3:30 Got it Thanks for all the support! Time for pasta, pizza and gelato now

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Tom Coppens

@BodyweightFit_

6 months

7 Exercises that got me to 20+ pull-ups: • Negatives • Ring Rows • Pendlay Rows • Inverted Rows • Hammer Curls • Weighted Pull-ups • Dumbbell Bent Over Row Rotate between these Go (close) to failure Keep it stupid simple

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Tom Coppens

@BodyweightFit_

1 year

The number 1 catalyst of muscle growth: Sleep. If you sleep less than 7 hours, you're dying. Here's how to fix it 🧵 🧵

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Tom Coppens

@BodyweightFit_

7 months

Another staple in my marathon training STRENGTHEN my hip flexors Not just stretch them The average person sits > 6 hours behind their desks Yet are convinced to stretch their lower back pain issues away Movement + strength training is the real magic pill you’re looking for

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Tom Coppens

@BodyweightFit_

2 years

@UpSkillYourLife @Alexmathers84 10. Don’t have all or nothing mindset. Goal: working out 6x week Problem: life happens and you can’t make it all 6 Dont: Give up on your goal and stop going to the gym. Do: Accept you couldn’t go 6x. Show up the next day.

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Tom Coppens

@BodyweightFit_

10 months

The easiest way to train Zone 2: Put on a weighted vest and go for a walk. Since your chest area is more restricted your heart feels that it needs to pump more blood which will elevate your HR faster. Keep a moderate pace throughout your walk. Start with 15-20min walks.

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Tom Coppens

@BodyweightFit_

10 months

Full Body Workout Cheat Sheet: (Bodyweight edition) - Chest: dips - Heart: cardio - Back: pull-ups - Quads: step-ups - Core: hollow Hold - Biceps: ring chin-up - Forearms: dead hangs - Hamstrings: nordic curls - Triceps: diamond push-ups - Shoulders: handstand push-ups

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Tom Coppens

@BodyweightFit_

8 months

Protein hack for when you travel Boil eggs in the watercooker Perfect for breakfast or a snack

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Tom Coppens

@BodyweightFit_

8 months

Are you really gonna scroll by without congratulating a bro on his first freestanding handstand push-ups? Next goal: 5 unbroken LFG 😤

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Tom Coppens

@BodyweightFit_

6 months

@Culture_Crit Ghent in Belgium. People often prefer Bruges but return disappointed It’s often regarded as a small open air museum

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Tom Coppens

@BodyweightFit_

30 days

If you want a ‘6-pack’ this summer: Step 1: Eat less Step 2: Train your abs properly A great exercise are incline Garhammers to train ‘spinal flexion’. Roll your pelvis up towards your chest and remove any (excessive) momentum

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Tom Coppens

@BodyweightFit_

1 month

The fastest way to improve pull-ups Slow them down:

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Tom Coppens

@BodyweightFit_

6 months

Side effect of doing more calisthenics:

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Tom Coppens

@BodyweightFit_

6 months

I’ve never met someone who can’t do 12+ pull-ups and isn’t happy Lesson in there

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Tom Coppens

@BodyweightFit_

2 months

Category 1: Rotation There’s 2 types of rotation possible 1️⃣ Internal 2️⃣ External The supraspinatus, Infraspinatus and Teres Minor are the main targets for EXTERNAL rotation while the subscapularis is responsible for shoulder INTERNAL rotation. Pick one of the following

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Tom Coppens

@BodyweightFit_

10 months

Cold exposure vs Sauna It's a never-ending debate If your goal is to build muscle and increase strength Saunas are simply the better option Here are 3 reasons why: 1/ Accelerated Muscle Recovery Building muscle means you break down your muscles due to microscopic tears

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Tom Coppens

@BodyweightFit_

1 year

PULL-UP MASTERCLASS Everyone deserves the ability to do at least 1 regular pull-up. You’re considered strong if you can do 12+ as a male and 8+ as a female. Pull-ups give you - Bigger back - Stronger grip - Better posture - More confidence. Here’s how you can get them in 3

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Tom Coppens

@BodyweightFit_

8 months

Probably the best core exercise ever: Toes to Bar 1/ They target the rectus abdomis aka 6-pack muscle in its full range of motion 2/ The main function of your core is to protect the spine. Improving core stability will transfer to lift heavier weights across the board 3/ The

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Tom Coppens

@BodyweightFit_

1 year

My mom just asked me if I’m taking steroids. The work in the gym is paying off.

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Tom Coppens

@BodyweightFit_

2 years

@UpSkillYourLife 13. Ask better questions: Don't ask: - Should I buy organic tomatoes or non-organic? - Should I get this appetizer or not? Ask: - How do I scale my side hustle to $10K? 14. Make better daily choices: - soda vs water - Netflix vs books - processed vs whole foods

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Tom Coppens

@BodyweightFit_

5 months

The spawn of 2024 hybrid programs RANT: Before you think of singing up to a brand spanking new program that promises you to become a hybrid athlete in 2024 realize that if you start running and lifting now you’ll be a skinnyfat runner with average lungs by the end of 2024 (if

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Tom Coppens

@BodyweightFit_

5 months

1️⃣ Scapular Push-ups The easiest one to do everywhere Start in a plank position, keep your elbows locked and think of pushing your chest up We want to have a ‘rounded’ back

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Tom Coppens

@BodyweightFit_

1 year

Most people avoid the gym when traveling. Time to change that. Here’s a full body hotel workout: Build muscle with no equipment 1) Suitcase Bent Over Rows // 2 sets x 15 reps

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Tom Coppens

@BodyweightFit_

1 month

I don’t care what some might say Toes to bars are S-tier core builders

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Tom Coppens

@BodyweightFit_

1 year

Stop wasting your time on movements that produce subpar results. You don't have time to waste in the gym. Do these on repeat to get the body you deserve and dream of: 1. Pull-ups 2. Dips 3. Chin-ups 4. Push-ups 5. Split Squats 6. Nordic Curls 7. Hanging leg raises 8.

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Tom Coppens

@BodyweightFit_

1 year

Too busy to hit the gym? Here are 5 micro workouts everyone can do anywhere: (Mini 🧵)

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Tom Coppens

@BodyweightFit_

10 months

My 3 favorite pre-workout supplements : 1. Coffee 2. Honey 3. Dates What’s yours?

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Tom Coppens

@BodyweightFit_

1 year

@WealthInc247 @ML_Philosophy My best life advice: • Your health is your #1 priority • Focus on what you can control • Take complete ownership of your actions • Your level of expectations define your happiness

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Tom Coppens

@BodyweightFit_

6 months

How I bulletproof my lower back to run a marathon The Sorenson Hold This isometric exercise targets your lower back, glutes, core, glutes and calves Crucial muscles for any runner Following a study by Biering-Sorenson in the 1960s the duration of how long you can perform this

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Tom Coppens

@BodyweightFit_

10 months

The easiest hack for better health: Go for a 10-minute walk after every meal Benefits: - Better sleep - Improved digestion - Releases endorphins - Promotes weight loss - Lowers blood pressure - Regulates blood glucose spikes Increasing your step count by 1000 is associated

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Tom Coppens

@BodyweightFit_

1 month

Improve your pull-ups with this simple drill: Shrug + 1/4 pull-up Many beginners struggle with proper scapula engagement at the start of their pull-up They shrug their shoulders up so they pull with their arms instead of their back Bring your shoulders DOWN and then pull

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Tom Coppens

@BodyweightFit_

9 months

Leveled up my espresso game What’s your favorite coffee method? (And why is not double shot espresso)

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Tom Coppens

@BodyweightFit_

1 year

If you struggle to build muscle, this is for you:

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Tom Coppens

@BodyweightFit_

5 months

This simple tool can change your life Gymnastics rings They have been used to build some of the most amazing physiques And they are disgustingly cheap Here are 5 exercises to sculpt a S-tier upper body physique

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Tom Coppens

@BodyweightFit_

1 year

Gym phases I’d recommend you skip: 1) Under-eating 2) Weight > Form 3) 2 hour workouts 4) Avoiding all cardio 5) Training by yourself 6) Only using machines 7) Skipping your stretches 8) Sleeping less than 7 hours 9) Not having a personal coach Which phase would you add?

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Tom Coppens

@BodyweightFit_

1 year

@ML_Philosophy Easy to pick up social skills: 1. Say 'Hi'. 2. Be nice. 3. Stand up straight. 4. Make eye contact. 5. Have a firm handshake. 6. Don't just say 'good'. Have some witty replies. 7. Listen with the intent to understand, not to reply.

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Tom Coppens

@BodyweightFit_

2 months

The real question is: Why are you NOT supplementing creatine? It benefits: • Memory • Strength • Performance No loading, cycling, or timing needed 5 grams every day Free gains

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Tom Coppens

@BodyweightFit_

11 months

Are chin-ups superior to pull-ups? It’s a recurring question I often get. My answer? It depends… On the surface both exercises look similar: You hang from a bar and you bring your chin over it Yet, there’s one crucial difference… Your grip. With pull-ups your

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Tom Coppens

@BodyweightFit_

9 months

@AJA_Cortes I don’t know what’s sadder The challenge or his bench form

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Tom Coppens

@BodyweightFit_

26 days

30 of these and you’ve got a whole workout in less than 30 minutes:

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Tom Coppens

@BodyweightFit_

7 months

Progressing to the next level

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Tom Coppens

@BodyweightFit_

2 months

The elites don’t want you to know this but you can build a great looking and performing body with just: Pull-ups Dips Push-ups Squats Deadlifts Cleans Running Don’t overcomplicate fitness

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Tom Coppens

@BodyweightFit_

5 months

If you’re a tall guy I feel sorry for you Especially if your goals is to do more pull-ups Bodyweight movements are already hard but one of the main reasons why gymnasts are generally short are due to biomechanics If you have long arms, you’re at a disadvantage due to the

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Tom Coppens

@BodyweightFit_

1 year

People should be less concerned of how they look and more how you feel.

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Tom Coppens

@BodyweightFit_

1 month

DAY 13/30 3k run to the park 25 pull-ups 50 Dips + 75 push-ups in 5mins to finish 3k run back home Fitness can be so simple

Tom Coppens

@BodyweightFit_

1 month

DAY 12/30 Timelapse of 112 reps in 5min The goal was small and quick sets When going for for max reps in a time domain there’s little benefit of doing large sets and burning out quickly Small sets, quick breaks and see where you end up Goal is still 150+ in 5min by the end

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Tom Coppens

@BodyweightFit_

10 months

My top 5 supplement stack for better health: 1. Sun 2. Sea 3. Sand 4. Sex 5. Smiles What would you add?

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Tom Coppens

@BodyweightFit_

10 months

Do you struggle with pull-ups? Follow these 3 steps to finally get your first one (Bookmark this)

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Tom Coppens

@BodyweightFit_

11 months

FREE PUSH-UP PROGRAM Men, if you can do 40+ push-ups, you have a 96% decrease in heart diseases. I made an entire program to get you to this benchmark If you want it: • Like this post • Comment "Chest" And I'll send it over (must be following) **Limited to 50 people**

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Tom Coppens

@BodyweightFit_

5 months

2️⃣ Landmine Presses This pushing exercise is way too underrated Be in a kneeling position and keep tension in your trunk (core) From there press up and REACH through

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Tom Coppens

@BodyweightFit_

1 year

5 mindset shifts that changed my life: 1) I have to → I get to When you start to operate from gratitude you'll see new opportunities that were hidden before. Life is a gift, see your challenges as opportunities to level up. 2) I can’t → I can’t yet A fixed mindset limits

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Tom Coppens

@BodyweightFit_

2 months

One of my favorite push-up tips: Squeeze oranges with your armpits Too often I see people flaring their elbows out when doing push-ups which leads to injuries Here’s how to achieve the perfect push-up:

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