Tim Bullici Personal Training

Happy New Year ⛲️

Almost 10 years 🔙
The pic on the left is actually me AFTER training consistently (3 times a week) for about 6 months.
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I probably made every mistake in the book:
▪️Not doing squats or deadlifts because “they were bad for your back”,
▪️Cutting out carbs and just eating protein to build “lean” muscle,
▪️Technique errors (probably on most exercises)
▪️Sit-ups everyday for a “ripped” mid-section…
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Anyway, the point of this post…
If you’re a hard-gainer struggling to build muscle, I’ve got you! I’ve been there and know the struggle.
I have 4 tips for you ⬇️
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1️⃣ 𝗔 𝗽𝗼𝘀𝗶𝘁𝗶𝘃𝗲 𝗲𝗻𝗲𝗿𝗴𝘆 𝗯𝗮𝗹𝗮𝗻𝗰𝗲
It’s not just about protein! Sure, that’s important but a calorie surplus (eating more calories than what your body needs to maintain it’s weight) is needed. This “surplus” however, should not be excessive, otherwise it will be mostly body fat that’s gained.
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2️⃣ 𝗙𝗼𝗹𝗹𝗼𝘄 𝗮 𝗽𝗿𝗼𝗴𝗿𝗮𝗺𝗺𝗲
Follow a “progressive” training programme instead of going through random workouts. Although you could see results from that overtime, it’s not as effective. Also, recovery is crucial and rest days shouldn’t be skipped in your programme.
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3️⃣ 𝗖𝗼𝗺𝗽𝗼𝘂𝗻𝗱 𝗼𝘃𝗲𝗿 𝗶𝘀𝗼𝗹𝗮𝘁𝗶𝗼𝗻
Instead of spending time in the gym isolating arms (guilty ✋🏼) focus your training on compound exercises and getting better at them (squat, hinge, lunge, push, pull).
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4️⃣ 𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀 𝗼𝗻𝗹𝘆 “𝘀𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁”
For some reason, It’s easy to believe that supplements play a huge and crucial part when it comes to building muscle (especially as a beginner). The truth is, if your overall nutrition is poor, no supplement will help you (even the ones with the shiniest label advertised by the most popular social media influencers).
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There’s plenty of other things I can get into but this post is long enough already. Feel free to message me any questions 💬

Client spotlight 🙌
As a busy professional, Martin has limited time for training which meant he could only have 1 PT session per week with me.
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Now, is training only once or twice per week ideal to see optimal muscle and strength gains? Probably not… But that’s the thing, you can still see progress towards the results you want to achieve at your own pace.
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Aside from
💎 Building lean muscle mass
💎 Gaining strength
💎 Seeing posture improvements
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Over the last 5 months, Martin has gone from having low motivation and not enjoying going to the gym to now enjoying his training and looking forward to seeing further progress 🏆
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Swipe left to read his thoughts about working with me 💬⭐️
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Struggling to achieve your fitness goals? Feel free to send me a message to discuss some actionable steps 🤝

FREE Body Transformation Email Course
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6 Evidence-based lessons delivered straight to your inbox.
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My goal with this email course is to provide you with true & reliable information which you can utilise straight away and boost your progress. I want to help you transform your body and become the best version of yourself.
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Some of the areas that’s covered:
🔹Your mind-set & approach to your body transformation journey.
🔹Exploring the process of fat loss & muscle gain.
🔹Setting up your training for maximum results.
🔹Optimising your nutrition for your body composition goals.
🔹What it takes to build a strong, toned mid-section. (Not the typical “abs are built in the kitchen” advice).
🔹A lot of useful tips to help you on your body transformation journey ✅
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Link in my bio 🙂👍🏼

Any questions? Send me a DM or let me know in the comments below ⬇️ Share with anyone who may benefit from this 🙏🏼

“I only want to tone up” 🤔
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When someone tells me their goal is to only tone up, I already know they probably have been mislead to believe and are worried that resistance training will turn them into a bodybuilder the next day.
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As a result, they believe they have to train for only “toning up” so they proceed to do very light, basic isolation exercises like bicep curls and lateral raises to feel a burn while avoiding the REAL beneficial stuff (compound exercises + progressive overload).
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There is no such thing as training to “tone up” or a “toning only” workout.
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You lose body fat and increase muscle mass with the help of proper resistance training & nutrition which then leads to this “toned” or “athletic” physique.
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To achieve this “toned” physique you still have to follow the fundamentals of resistance training.
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Let me know if you have any questions in the comments below ⬇️

Gyms Reopening 🙌🏼
Personally, I’ve found home training to be enjoyable and I’m sure I’ll still get in a workout at home here and there but I’m very excited to start training at a gym again 😁
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Below I have 3 important tips for you if you’re going back to the gym on Monday 📝⬇️
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1️⃣ START WITH LOW INTENSITY
Unless you want to suffer from severe DOMS for the rest of the week.
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2️⃣ START WITH LIGHTER WEIGHTS
Similar to the first point, don’t try training with the same weights you were lifting pre-lockdown right from the beginning. Especially if you’ve only been doing bodyweight exercises at home. This can significantly increase the risk of injury.
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3️⃣ AVOID THE NEGATIVE MIND-SET
Be prepared to see that your strength and general fitness has reduced if you have done minimum training over the last 4 months. Just accept it and don’t let it put you down. Slowly work your way back, you will reach your pre-lockdown levels and more 💪