Seb Bethell Fitness

⠀
Week 1 of new training split✔️⠀
⠀
Scale weight going back up with this lower volume approach again 📈⠀
⠀
Current macros:⠀
500g+ / Carb⠀
180-200g / Protein ⠀
120g / Fat ⠀
⠀
There comes a point where rather than increase food - make adjustments to training and that’s where I’m at right now 📊⠀
⠀
Fewer exercises per session, at the moment it’s no more than 5 exercises per session, usually 4 - still the same intensity / less daily output / continued focus on recovery and nutrition 💤 🍳⠀
⠀
Training split:⠀
Lower (quad focus) ⠀
Chest / shoulders ⠀
Back / bis⠀
Rest ⠀
Lower (Posterior focus) ⠀
Arms + delt top up - (playing around with this day)⠀
Off⠀
⠀
⠀
⠀
⠀
⠀
⠀
⠀
⠀

4 Day Deload ✔️⠀
⠀
I always find trying to come to the gym and have ‘deload’ type of sessions to be less productive than just getting out of the gym completely. ⠀
⠀
Get your food in, focus on getting your sleep quality up, switch off and drop fatigue 💤 ⠀
⠀
Come back fresh 🔋⠀
⠀
⠀
⠀
⠀
⠀
⠀
⠀
@ Repz Gym

Focus on being consistent 📈⠀
⠀
Most of the time you’re not doing anything wrong⠀
⠀
your training doesn’t always need to change, neither does your diet ✖️⠀
⠀
Keep training intense, eat good and switch off from always second guessing yourself. ⠀
⠀
keep ticking over and in a years time you’ll be in a completely different position - enjoy it 🙏🏼 ⠀
⠀
⠀
⠀
⠀
⠀
⠀
⠀
⠀
⠀

Visualise the physique you want - Then manipulate your training to create that look ⛏⠀
⠀
⠀
⠀
⠀
⠀
⠀
⠀

Locked in 🔐 ⠀
⠀
⠀
⠀
⠀
⠀
⠀
⠀

✘ Your Training Set Up ✘⠀
⠀
Have a systematic approach to how you do things 🧪 ⠀
⠀
Create momentum in your sessions. ⠀
⠀
I’m a big fan of starting slow with a lot of activation work: ⠀
⠀
Taking my time with these movements, focusing on blood flow & taking the muscle through it’s full ROM, get it firing right to get the most out of the session ⠀
⠀
Then running through the workout: 📈⠀
⠀
First few movements typically compounds I’m looking to progress and use more weight with over time⠀
⠀
And then into the smaller exercises, shorter rest periods and big focus on blood flow 🩸 ⠀
⠀
Find what setup works best for you 🧠 ⠀
⠀
⠀
⠀
⠀
⠀
⠀
⠀
⠀
⠀

✘ Building Your Physique ✘
⠀
Take your time - don’t rush ⏳⠀
⠀
Focus on ex*****on of the entire movement - not just moving weight A to B⠀
⠀
Create intensity with every weight / rep / set you do and the progress will follow 📈🧠⠀
⠀
⠀
⠀
⠀
⠀
⠀
⠀
@ Repz Gym

Serious.👀⠀
⠀
Big thank you to
Unreal work and v professional 🙏🏼⠀
Check out his stuff 📲📸⠀
⠀
⠀
⠀
⠀
⠀
⠀

Consistent Work ⛏ @ Repz Gym

✘ Making improvements ✘ ⠀⠀
⠀⠀
For anyone in a similar position to me - back in the gym and really looking to make big improvements - I would say the best thing to do is fully commit to your chosen goal. If you want to add more muscle then act accordingly, instead of bulking and cutting every month or so. Decide on a plan & put it into action - be strategic and stick at it for a sufficient period of time✔️⠀⠀
⠀⠀
Focus on your training - how can you improve?📈⠀⠀
⠀⠀
Are you doing the right things outside of the gym? ⠀⠀
⠀⠀
Getting enough sleep 💤 ⠀⠀
⠀⠀
Scheduled rest days to prevent fatigue 📉⠀⠀
⠀⠀
Keeping on top of your water intake 💧 ⠀⠀
⠀⠀
Getting your meals in and then paying attention to how your body responds to that current amount of food / macro set up 📚⠀⠀
⠀⠀
⠀⠀
⠀
⠀⠀
⠀

✘ ARMS AND DELT TOP UP ✘⠀
_________________________________
⠀
⠀
✘ hammer strength lateral raises (x5-6 sets - work up in weight then back down - last 3 sets of heaviest weight = Partial reps to failure at the end of set) ⠀
⠀
✘ Cable Rear Delt iso (x5 - staying above 8 reps across all sets) ⠀
⠀
✘ Tricep Rope pushdowns (2x10-15, 2x6-8)
⠀
✘ High Concentration Curl (1x12-15, 1x10) ⠀
⠀
✘ E-Z bar reverse curls (4xAMRAP) ⠀
⠀
✘ Cable overhead tricep extensions (3xAMRAP) ⠀
Superset w/⠀
⠀
✘ Rope hammer curls (3xAMRAP) ⠀
⠀
Big shoutout to the sponsor @ for the hoodie 👀👊🏼⠀
⠀
⠀
⠀
⠀
⠀