Opty Performance

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Opty Performance I help people look better and perform better without having to sacrifice life outside of the gym

13/10/2026

Frequency > Junk volume

Gone are the days of the nonsense of 4 lads crowded around one bench press and you ask them how many sets they have left

And the reply is 4 or more 😂

We can all be honest that we’ve done a crazy amount of sets trying to grow a specific muscle group

Me included

Desperate for some bicep growth, but unfortunately, the 6 sets of 21s just didn’t get me anywhere

High frequency, lower volume will change the way you train and progress your lifts

The law of diminishing returns kicks in pretty fast, where even after one decent set to failure, the amount of additional stimulus you get from that second set is reduced

So go get two good sets in and train hard, getting close to failure

Smaller muscle groups can tolerate a little more volume, but I’m talking about still probably capping sets at 3 per exercise

Just saved you about 2 hours in the gym a week, you can thank me later 😮‍💨

Dear Thailand, create a protein bar and sell it. That’s all for now, thanks 🙏
12/10/2026

Dear Thailand, create a protein bar and sell it. That’s all for now, thanks 🙏

Bangkok, Thailand 🇹🇭
07/10/2026

Bangkok, Thailand 🇹🇭

05/10/2026

Programming made as easy as I can for you

Instead of thinking about what muscle should you hit, think about the movement pattern you’re training

Sounds more complicated but let me explain

For pressing, you want a horizontal press and a vertical press

Think bench press and shoulder press

For pulling, same idea

One horizontal pull and one vertical pull

Think a row and a pulldown

Then we can start filling in the smaller muscle groups

Some direct bicep work, some tricep work and some lateral raises to give the shoulders a bit more love

Then we have legs

You want to think about the main jobs the lower body needs to do

A squat pattern for your quads, a hip hinge for your hamstrings and glutes, then some direct work for anything that needs a little more attention

So you could have a squat, an RDL, a leg curl and then some calves

Obviously there’s a lot more nuance to it than that

But this gives you a pretty fu***ng solid framework to build a programme around without sitting there wondering what random exercise you need to add next

Then spread that work across the week so you can actually train hard and get quality sets in rather than trying to cram everything into one massive session

From there, the game is simple

Train hard, progress your lifts, recover and do it consistently for a very long fu***ng time

That’s bodybuilding 😮‍💨

04/10/2026

Training frequency is just as important as total volume when it comes to building muscle

You can do 12 sets for a muscle in one session and call it a day

But that doesn’t necessarily mean you’re getting the most out of those 12 sets

By the time you get towards the end of a massive session, fatigue is through the roof and the quality of those sets can start to drop

Instead, spread that volume across the week

Hit the muscle more frequently, keep the quality of your sets high and actually give yourself a chance to progress

This is something we’ve changed in my own programme and I think it’s been a massive reason why I’m finally seeing some proper growth in my arms

More isn’t always better

Sometimes you just need to spread the work out and actually fu***ng nail it 😮‍💨

03/10/2026

If strength was an indicator for how muscle grows

Then why don’t powerlifters look like bodybuilders?

Strength in the grand scheme of things doesn’t mean much in my opinion

Getting stronger, on the other hand, that’s the money shot

Where you start doesn’t mean much, but finding that weight where you land into a specific rep range and progressing from there

Now that will be the reason you actually change the way your physique looks

So don’t get too caught up in the numbers

Just train, and train fu***ng hard

02/10/2026

Bulking is dead, pass it on

As much as we all loved watching the Teen Twins running some of the most absurd dirty bulks

Unfortunately, them boys came to admit it too

It was a waste of time

Extremely long dieting phases to clean up months of overeating

When realistically, they could have built slow and actually had a decent physique year-round

Trying to be 400–500 calories above your maintenance every day is pretty much a recipe to get fat

So gain slow, and stay lean

Thank me later 😮‍💨

01/10/2026

We’ve all done it

Even I myself have taken a bulk to its limits

All in the pursuit of putting on as much size as possible

But they really mean it when they say slight surplus

The reason we want it to be slight is so that you spend as little time across the year dieting

Dieting should be done fast

And this whole physique development craic really only gets good once it’s done

So build slow, like very fu***ng slow

And when you book a last-minute holiday next year and you only need a few weeks to get peeled

You can thank me then 😮‍💨

Life after horrid food poisoningWhat started with a lovely Sunday meal with the gang turned into every single one of us ...
30/09/2026

Life after horrid food poisoning

What started with a lovely Sunday meal with the gang turned into every single one of us being absolutely riddled with food poisoning

Probably the worst timing for it on a Sunday, just as I get into all my busy days with SS8 check-ins and 1-1s too

I’ve bounced back the back end of yesterday and all of today, feeling much better

But god damn, wouldn’t wish that on any of my enemies

We also went together for a Pilates class, apparently the class was made to bully the bodybuilders of the group

I’m gonna feel it tomorrow, but we had some fun along the way

Let’s pray we don’t have any more food poisoning hits us 😮‍💨

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