17/06/2026
Progressive overload means gradually making an exercise more challenging so your muscles keep adapting and getting stronger.
A simple way to do it:
Start with a weight you can lift for 6–8 good reps only
Each week, try to do 1–2 more reps with the same weight
Keep building until you can do 15 reps with good form
Once you can do 15 reps, increase the weight
The heavier weight will likely bring your reps back down to around 6–8, and you repeat the process
Rules of thumb:
If you can't do at least 6 reps, the weight is too heavy.
If you can do 15 reps easily, it's time to go heavier.
Focus on good technique before adding weight.
Example:
Week 1: 20 kg × 6 reps
Week 2: 20 kg × 8 reps
Week 3: 20 kg × 10 reps
Week 4: 20 kg × 12 reps
Week 5: 20 kg × 15 reps
Week 6: Increase to 22.5 kg and start again at 6–8 reps
The goal is not to lift much heavier every workout, but to make small, consistent improvements over time.
07/05/2026
People always ask why 𝐛𝐨𝐝𝐲𝐛𝐮𝐢𝐥𝐝𝐢𝐧𝐠 𝐭𝐚𝐧𝐬 have to be 𝐒𝐎 dark… 😅
And honestly, off stage, I get why people think it looks extreme.
But the tan isn’t designed for everyday lighting — it’s designed for the stage.
Stage lights are incredibly bright and they completely wash you out if you don’t have enough color. Without the darker tan, a lot of the muscle definition, conditioning, and detail you’ve worked so hard for just disappears under the lights.
That’s why the tan always looks much darker backstage or in normal lighting.
Then once you step on stage under those lights, it evens out and looks the way it’s actually intended to.
These photos show the difference perfectly:
• Off stage = very dark
• On stage = balanced, defined, and natural under the lighting
It’s all part of presenting the physique properly on stage.
☺️👍🏼
