I help men and women take their training to the next level to achieve the body of their dreams
If more people trained their lats like this, more people would have big lats.
19/08/2021
You’ve been dropping fat, losing weight no problem.
But all of a sudden nothing is budging. The scales won’t move, you’ve looked the same for the last 2-4 weeks in your pictures. It’s getting frustrating.
Especially as you’ve been busting your ass in the gym, sticking to your calories, getting plenty of rest and prioritising hydration.
If your activity levels are already high and they can’t go higher or you can’t physically do any more, then follow the strategy above.
A simple LOW calorie non training day approach will have you blast through that plateau in 7-14 days. Once you’ve hit a new low or new lean image in your photo check in, revert back to your normal daily calories.
Regardless of your goal, you should always aim to perform the exercise you are doing as efficiently as possible.
From warming up adequately, selecting the correct working weight based off last weeks log book, to controlling the tempo stated, executing internal intent... the list can go on and on.
There is a lot to get right.
Ticking as many of these boxes as possible won’t happen overnight, it may take you 6 months, 1 year, maybe 2 years to master.
This is why you should be sticking to the same exercises for months, maybe years, rather than chopping and changing every week.
Lifting is a skill, the more you perform an exercise, the better you’ll get at it, and ultimately the better the results will be.
The next time you think about changing your workout or winging it in the gym, think again. Especially if you are within your first 1-2 years of training.
This will be one of the reasons why your training program is failing you.
17/08/2021
Gaining muscle takes more attention to detail than losing fat and dropping weight.
Any form of training will create fat loss as long as you are in a deficit. Of course there are better ways to train than others for fat loss, and there is 100% an optimal way, but creating the energy balance deficit will see the fat and weight come off.
When it comes to gaining muscle, this isn’t the case.
You have to take into consideration progressive overload, intensity, volume per session and week, nutrient timing, optimal macro split, advanced training technique, I could go on.
But, when you have all of the above covered, like Nicholas did when we worked together, you can gain muscle quickly.
The pictures above are from just 4 week apart.
I had Nicholas following a 4 X p/w training program, focusing on an upper: lower split.
Nutrient timing was used to boost gym performance, aid recovery post training and improve sleep. This was done with high and low carb meals at certain times of the day.
With a detailed program that takes away all of the guess work can get you amazing results in a very short period of time.
13/08/2021
Bit of a different Technique Thursday.
Today is more about saving you time in the gym by training a muscle through its full contractile range rather than just hammering away in the same range with different pieces of equipment.
If you want bigger biceps for example, your best bet would be to train then with just 3 exercises a week, 2-4 sets per exercise, utilising a movement in the lengthened, mid and shortened range. Opting for a piece of equipment that suits you.
11/08/2021
MEAL PLANS...
They get a bad rep amongst the social media fitness clowns, crowd*, I mean.
But in truth, if you really want to take your physique and strength to the next level, you should have one.
It doesn’t have to be a rigid tilapia and rice cake 8 times a day, but it does need to hit your daily calories and macros.
I’ve found over the past 12 years that a 4-6 meal choice per meal, meal plan works best.
Scroll through the slides to create your very own meal plan, which will help you get into the best shape you’ve ever been in.
Just because you see others doing it, doesn’t mean you should!
There is a vast range of exercises you can do in the gym, just take a chest press on a bench for example.
You have a big decline, a small decline, flat, 15° incline, 30° incline, 45°, 60°, 70° and so on.
You also have the option to use dumbbells, a barbell or even the smith machine.
Your options really are vast, without even touching the machines.
But this doesn’t mean you should do them all.
As I’ve stated before, you should follow the same training program for 12-26 weeks before you even think of changing it.
With that in mind, lets say you do 2 different chest press variations a week, maybe a high incline DB and flat smith, over a full year of training you may utilise just 4-6 different chest exercises.
So just because you see people doing a million chest exercises in one session, or you see your favourite fitness insta clown doing a chest press on a swiss ball, wearing a blind fold, with a hula hoop swinging from their hips, doesn’t mean you should do it.
It’s not optimal.
Stick to the basics, repeat over and over again, aiming to progress the weight every week. That’s all you have to do.
09/08/2021
Adam came to me feeling fed up & frustrated with his current physique. He was training, a combination of weights and outdoor cycling, but he had no focus due to a lack of personalised programming and his willpower with food was severely lacking.
It got to the point where he was putting in 8 hours plus a week into training, but he was actually getting in worse shape rather than progressing towards his goal of getting to 175-180lbs from 203lbs.
To help Adam achieve his goal and get a better day to day routine with food intake and not giving into sweat treats, we started with a 3 X per week weight training split, plus 2-3 outdoor cycles which is his passion.
On top of this, instead of putting Adam on a really strict no sugar, no treats meal plan, we incorporated one sugary food a day, in the evening post training. By doing this, it gave him more control over his food intake but without completely removing a treat that he looked forward to each day.
Since doing this, Adam managed to get down to his goal weight, lift heavier weights than he’s ever lifted and his cycling improved more in our time working together than it has over the last 10 years or so.
If you are someone, who’s looking to have more focus with training and nutrition to actually achieve the goals you want, why not let me help create you a personal game plan to make that happen?
Just DM me the word ‘Coaching’ and i’ll be in touch
09/08/2021
Greek Summer 🇬🇷
Short on time?
Can only commit to 3 gym sessions a week.
Do not want to train on weekends as you are busy with friends and family.
Here’s how you can get exceptional results without training taking over your life.