Coach Darian Bates

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Coach Darian Bates Over a decade spent getting people jacked and shredded
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23/10/2026

I get asked why I do this all the time, and to put it very simply, I’m just counteracting the tendency for the pelvis to rotate when you remove one leg from the leg press.

The cross body tension helps create greater trunk and pelvic stability, allowing me to produce more force through the working leg.

22/10/2026

This doesn’t mean we shouldn’t question how applicable the findings are to more advanced populations, but perhaps we could start by understanding why these studies are designed the way they are

Thanks for listening

21/10/2026

Different degrees of knee flexion = different hamstring lengths

With less knee during a stiff leg deadlift, the biarticular hamstrings are placed at a longer length when hip position is comparable

More knee flexion: Romanian deadlift
Less knee flexion: Stiff leg deadlift

If you want to better understand muscle function and how it influences exercise selection, comment “DBC” to join my DIY Bodybuilding Club.

19/10/2026

You don’t NEED to eat carbohydrates to build muscle, but that doesn’t mean they’re irrelevant to muscle growth.

And while I’m thrilled that we’ve collectively discovered gluconeogenesis exists, your body’s ability to manufacture glucose doesn’t automatically mean dietary carbohydrate has no value.

I mean, you CAN cut your lawn with a pair of scissors, but that doesn’t mean I’d recommend throwing out your lawnmower.

There’s a pretty significant difference between what’s physiologically necessary and what’s useful for performing at your best.

18/10/2026

Somewhere along the way, between discovering what a hamstring is and needing a PhD to justify a leg curl, we confused what produces more hypertrophy with what produces any hypertrophy.

Imagine if we put as much energy into actually coaching people as we do arguing with strangers on the internet about resistance profiles.

I promise you, if you lift heavy s**t regularly, something is bound to happen... and oddly enough, there’s a pretty good chance that something will be muscle growth.

15/10/2026

PS. I go deeper into this in the DIY Bodybuilding Club. Link in bio to check it out.

Changing the height of your cable pulley can completely change where a lateral raise is most challenging.

A lower pulley generally places more resistance towards the shortened range, while raising it shifts more of the challenge towards the mid-range and eventually the lengthened range.

Neither is inherently better, but understanding how to manipulate the resistance profile gives you more control over how you’re training your delts.

15/10/2026

Finding reliable information about training, nutrition and PEDs shouldn’t require a 3 hour investigation into which Instagram coach has the most convincing argument.

Which is one of the many reasons I created the DIY Bodybuilding Club.

Inside, you’ll find my Nutrition Blueprint, Muscle Mechanics series, multiple training programs (including 3, 4 and 5-day splits), PED education for both males and females, and a community where you can ask questions when you’re unsure about something
..and that’s the second reason I made it. I really hate having to ignore (or reply to, same same) random DMs asking me how many milligrams of testosterone they should take this week, or why their Bulgarian split squats feel a little funny.

Membership is capped at 250 people, with the price increasing every 50 members.

Links in my bio to join!

14/10/2026

Struggling to control your appetite during a fat loss phase? Try making your meals a little more boring.

Research shows that greater variety in flavours and textures can encourage us to eat more, even when we’re no longer particularly hungry.

Reducing that variety may make it easier to manage your calorie intake, while increasing it can be useful if you’re struggling to eat enough during a gaining phase.

Hope that helps :)


13/10/2026

Prep PED design gets unnecessarily complicated when every compound gets thrown into the same bucket.

The way I look at it, there are two separate jobs:

1. Preserve the muscle you already have while calories, body fat and recovery capacity continue to fall

2. And increase the rate of fat loss when there’s actually a reason to do so

Those two jobs don’t necessarily require the same compounds and “more PEDs” doesn’t automatically mean a better prep

The goal with androgens should be to use enough to retain tissue, then leave yourself somewhere to go when you’re actually back in an environment where gaining muscle is the goal.

Everything else should have a specific job and a specific reason for being there

Not because you’re six weeks out and apparently the pharmacology cupboard needs emptying.

For more PED education, comment “DBC” to check out the DIY Bodybuilding Club

For me science of getting shredded YT, comment “SHRED”

13/10/2026

Full video is linked in my bio

What do we actually know about peptides and AAs, and perhaps more importantly, what don't we know?

There's an important distinction between known risk and unknown risk, and I think the fitness industry has become a little too comfortable overlooking that distinction.

So I've put together a video looking at what the research tells us about peptides and androgens, how much confidence we can place in the available evidence, and what that should mean for the decisions we make about using them.

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