George Russell PT

Lower Body (A) session this week.

This is my Hinge-biased Lower session, with the main movement being Elevated Stiff Leg Deadlifts.

Wanted to switch things up from Barbell RDL’s in this split, as I was incredibly bored of doing them.

Pulling from the floor (Or blocks) provides a different technical challenge and I’m enjoying working on a completely new movement.

My other Lower body (B) session is Squat-biased, with the main movement being the G80 Hack squat.

Only 13 total sets, but with a focus on High Intensity, each one is a battle.

No junk volume here 🫡

Session as follows:

HS SL Calf Press (3212) 2 x 8-10 / 1 x 10-12
HS Leg Extension (3111) 2 x 7-9 / 1 x 9-12
Elevated Stiff Leg Deadlifts 2 x 4-6 / 1 x 6-8
G80 Hip Adduction (3111) 1 x 7-9 / 1 x 9-11
G80 PL (QB) Pivot Leg Press (3111) 1 x 6-8 / 1 x 8-12

HS: Hammer Strength
G80: Gym 80
SL: Single Leg
PL: Plate Loaded
QB: Quad Bias

Full Upper Body (B) session this week.

Really enjoying my split at the moment. Good amount of volume in this session (15 sets) and a focus on getting as strong as possible with Pushing/ Pulling.

I’ve placed an emphasis on Horizontal Pressing, as my main focus is to build my Chest. Too much Vertical Pressing volume also tends to aggrivate my shoulder post-op.

Session as follows:

HS Pec Fly 1 x 8-10 / 1 x 10-12 (Not Filmed)
G80 PL SA High Row 1 x 5-7 / 1 x 7-9
HS PL Incline Chest 1 x 6-8 / 1 x 8-10
DB Seal Row 1 x 7-9 / 1 x 9-11
G80 PL Dip 2 x 8-12
LF Machine Curl 2 x 8-10 / 1 x 10-15
Incline DB Skullcrushers 1 x 8-10 / 1 x 10-15

HS: Hammer Strength
G80: Gym 80
LF: Life Fitness
PL: Plate Loaded
SA: Single Arm
DB: Dumbbell

Client Testimonial…

“George has been my personal trainer for the last 6 months. Before I started training with George, I didn’t really have any motivation for the gym. With his passion and motivation, I can now say that I thoroughly enjoy my sessions.

He went above and beyond to provide me with my own personalised plan. He knows his stuff, even though sometimes I have no idea what he is talking about, but he explains everything in way that I eventually understand!

My training started with George when I joined the gym and set up a short consultation with him. He took the time to ask me my goals and from there we built a plan to suit my lifestyle and goals.

Aside from the knowledge and motivation, he’s just a genuinely nice guy. Very approachable and relatable.

I am making real progress to my goals and I feel mentally and physically better, which is visible to myself and others. Most of this is thanks to George’s help and guidance.

I would recommend George as a Personal Trainer, because you know that you’ll get 100% commitment and reliability.”

Thanks Harry 🫡

Limited In Person & Online Coaching slots available🚨

For all coaching enquiries, click the link in my bio or drop me a DM for more information 📥

𝙏𝙝𝙚 7 𝙁𝙪𝙣𝙙𝙖𝙢𝙚𝙣𝙩𝙖𝙡 𝙈𝙤𝙫𝙚𝙢𝙚𝙣𝙩 𝙋𝙖𝙩𝙩𝙚𝙧𝙣𝙨…

There are no 𝙈𝙪𝙨𝙩-𝘿𝙤 exercises in the gym, but a 𝙬𝙚𝙡𝙡-𝙗𝙖𝙡𝙖𝙣𝙘𝙚𝙙 & 𝙚𝙛𝙛𝙚𝙘𝙩𝙞𝙫𝙚 program should look to include all 7 of these movements.

All of my clients, no matter their age or ability, will learn examples of these, scaled up or down for the individual.

They form the basis of all human movement and should be the pillars upon which your program is built.

By implementing these, you will see improved athletic performance, decreased risk of injury, more efficient progress and better overall well-being.

Here is a breakdown of these 7 movements, with examples given:

𝙋𝙪𝙨𝙝: Pushing in both the Horizontal & Vertical planes. Upper Body Strength movements working the Chest, Shoulders & Triceps. (e.g. Flat Dumbbell Bench Press & Barbell Overhead Press)

𝙋𝙪𝙡𝙡: Pulling in both the Horizontal & Vertical planes. Upper Body Strength movements, targetting a variety of Back musculature, the Rear Delts & Biceps. (e.g. T-Bar Row & Lat Pulldown)

𝙎𝙦𝙪𝙖𝙩: Double & Single leg Squat patterns. Lower body compound movements engaging the Quads, Gluts & Core. (e.g. Hack Squat & Split Squats)

𝙃𝙞𝙣𝙜𝙚: Double & Single leg Hinge patterns. Targets the Posterior Chain & primarily the Hip Extensors. (e.g. Barbell Romanian Deadlifts & Single Leg Hip Thrusts)

𝙇𝙪𝙣𝙜𝙚: Forward, Reverse & Lateral Lunge patterns. Lower body, Single Leg strength movements, improving coordination & balance. (e.g. Barbell Reverse Lunges)

𝘾𝙖𝙧𝙧𝙮: Marches or Carries. Targets the trunk through Core stability, resisting various external forces. (e.g. Dumbbell Farmer Carries & Kettlebell Suitcase Marches)

𝙍𝙤𝙩𝙖𝙩𝙞𝙤𝙣: Rotational or Anti-Rotation movements. Targets the Core by building rotational strength & power, as well as the ability to resist rotation. (e.g. Half-Kneeling Woodchops & Tall Plank Pull Throughs)

If you found this post helpful, hit save, drop the post a like and follow for more Exercise Mechanics Tips!

Limited Online Coaching slots available🚨

For coaching enquiries, click the link in my bio or drop me a DM for more information 📥

Short answer? 𝗔𝗹𝗹 𝗼𝗳 𝘁𝗵𝗲𝗺…

With hypertrophy training, you should be training with a high intensity across a multitude of Rep ranges ⬇️

These could be 6-10, 10-12, 12-15, 15+ etc..

You shouldn’t just limit yourself to a certain number of reps - Learn to own the weight and get strong across multiple different rep schemes

At the end of the day, there isn’t a “correct answer” and within reason it doesn’t really matter too much how many reps you do - It will all get you to the same end result, just in different ways

If anyone tells you there’s a “𝘽𝙚𝙨𝙩” Rep Range to train in, they’re lying and/or trying to sell you something 🌝

Learning how to structure your sets and rep schemes throughout your session is a skill in itself, and can be 𝙊𝙥𝙩𝙞𝙢𝙞𝙨𝙚𝙙 through proper programming.

Remember: 𝗣𝗿𝗼𝗴𝗿𝗲𝘀𝘀𝗶𝘃𝗲 𝗼𝘃𝗲𝗿𝗹𝗼𝗮𝗱 is 🔑 and the only thing that will continue to elicit changes in your Performance / Physique

If your training is more sport-specific, such as competing in Powerlifting, Olympic Weightlifting etc, then obviously your goals are different and lower reps will be far more suitable.

But for those just training hard in the gym and just trying to improve their physique, I wouldn’t recommend dropping into lower rep ranges (6 and below) on a regular basis 💪🏼

Let’s talk about 𝗣𝗿𝗲 𝗪𝗼𝗿𝗸𝗼𝘂𝘁𝘀…

“You don’t need Pre-Workout” - Well yeah you don’t need running shoes to run but if f*cking helps doesn’t it 🙄

If training is a large part of your life and you have the funds, why would you not take something that is scientifically proven to improve your performance in the gym?

𝟱 𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀 𝘁𝗼 𝗹𝗼𝗼𝗸 𝗳𝗼𝗿:
𝗖𝗮𝗳𝗳𝗲𝗶𝗻𝗲: 200-250mg – The powerful stimulant base of Pre-Workouts, used to improve athletic performance and endurance. Wouldn’t recommend going too far above that dosage for beginners.

𝗖𝗶𝘁𝗿𝘂𝗹𝗹𝗶𝗻𝗲 𝗠𝗮𝗹𝗮𝘁𝗲/ 𝗟-𝗖𝗶𝘁𝗿𝘂𝗹𝗹𝗶𝗻𝗲: 4-6g - 2 different variations of the same Amino Acid compound, Citrulline Malate being the more well-researched. Improves the Ammonia recycling process & Nitric Oxide metabolism, which aids Blood flow, giving you a better ‘Pump’

𝗟-𝗧𝘆𝗿𝗼𝘀𝗶𝗻𝗲: 1000-1500mg: Dopamine precursor - Gives the sense of euphoria.

𝗔𝗹𝗽𝗵𝗮-𝗚𝗣𝗖: 300-600mg - A focus/ nootropic ingredient (Sensitises neurons & provides mental stimulation). A fairly new ingredient that is hugely popular & effective.

𝗟-𝗧𝗵𝗲𝗮𝗻𝗶𝗻𝗲: 200mg - Can help with the comedown/ crash after with higher Stim pres and makes the caffeine intake a bit smoother

𝗛𝗼𝘄 𝘁𝗼 𝘁𝗮𝗸𝗲?
Take 20-30 minutes before you train, ensuring you’ve had a decent sized meal 1-2 hours prior. Start with a half scoop of whatever product you choose to assess tolerance & work your way up 🔑

Make sure there are no 𝙋𝙧𝙤𝙥𝙧𝙞𝙚𝙩𝙖𝙧𝙮 𝙗𝙡𝙚𝙣𝙙𝙨, as it’s impossible to tell how much of each ingredient there is (often means the product is under-dosed).

You get what you pay for with Pres, so paying that little bit more for a well-dosed product will make the difference. Alpha-GPC is a premium ingredient that will only be seen in better products.

𝗠𝗩𝗣𝗿𝗲 is still the absolute GOAT Pre-workout. I’ve tried a shed-load of Pres and nothing has knocked it off top spot yet. Crazy amounts of energy, Laser-like focus and unmatched euphoria.

If you’ve been debating buying one, just do it. You won’t regret it.

Any questions about recommendations, drop me a message and I’ll be happy to help 👍🏼

What does your squat look like?..

Even to the untrained eye it’s fairly obvious which squat looks better 👇🏼

As with all of my clients, being able to move well lays the foundation for any change in body composition or progress in/ out of the gym 🔑

On the left you’ll see a Bodyweight squat at the start of our first session
On the right is in the same session after 20 minutes work

𝗪𝗵𝗮𝘁 𝗰𝗵𝗮𝗻𝗴𝗲𝗱?
- Knees tracking directly over toes
- Neutral Spine
- Far more Upright torso
- Much Greater depth

𝗛𝗼𝘄 𝗱𝗶𝗱 𝗜 𝗱𝗼 𝗶𝘁?
We started by assessing his 𝙃𝙞𝙥 & 𝘼𝙣𝙠𝙡𝙚 Mobility, and using the 𝟻 𝙸𝚗𝚌𝚑 𝚆𝚊𝚕𝚕 𝚃𝚎𝚜𝚝 we found that ankle mobility was severely lacking and the primary issue to work on. We addressed this by introducing a couple of ankle mobility exercises to increase the Range of Motion (known as Dorsiflexion) as well as bringing in a heel wedge to artificially increase it

We then found the optimal squat width & toe angle that was most comfortable for him (Also dependant on 𝙃𝙞𝙥 𝘼𝙣𝙖𝙩𝙤𝙢𝙮)

Once the mobility issues had been addressed, the Squat Movement Pattern itself was broken down & relearned, by introducing a couple of new cues:
1 ) Break at the hips before you descend
2 ) Driving the knees out 𝙄𝙣 𝙡𝙞𝙣𝙚 with the toes, creating a space to sit between
3 ) On the ascent, make sure the chest & hips rise together

A counterbalance was also added in the form of a Kettlebell

Want to change the way you move for the better?

Drop me a DM and lets get started 💪🏼

𝗠𝗮𝗰𝗵𝗶𝗻𝗲𝘀 𝗼𝗿 𝗙𝗿𝗲𝗲 𝗪𝗲𝗶𝗴𝗵𝘁𝘀 - 𝗪𝗵𝗶𝗰𝗵 𝘀𝗵𝗼𝘂𝗹𝗱 𝘆𝗼𝘂 𝗱𝗼?

Well it all depends on your goal…

Realistically, your muscles don’t care what you are lifting, cannot tell what movement you are doing, and don’t know what weight you are moving. They only sense resistance, and will grow through progressive overload either way 👇🏼

𝗙𝗿𝗲𝗲 𝘄𝗲𝗶𝗴𝗵𝘁𝘀:
If your goal is sports/ performance based, then free weights movements are your best friend and can translate over to your given sport. The 𝙨𝙩𝙖𝙗𝙞𝙡𝙞𝙨𝙞𝙣𝙜 𝙢𝙪𝙨𝙘𝙡𝙚𝙨 used to keep control of the weights are forced to work harder & strengthening these stabilisers will increase your resilience to injury in that area 🔑

𝗠𝗮𝗰𝗵𝗶𝗻𝗲𝘀:
If your goal is physique based, then machines can have a much greater importance. Machines provide 𝙨𝙩𝙖𝙗𝙞𝙡𝙞𝙩𝙮 by having a fixed movement pathway, so you don’t have to use your stabilising muscles as much. That stability can mean you move more weight through a given pathway, which means more mechanical tension, more progressive overload and therefore (theoretically) 𝙢𝙤𝙧𝙚 𝙢𝙪𝙨𝙘𝙡𝙚

The fixed pathway can also allow you to push much close to 𝙛𝙖𝙞𝙡𝙪𝙧𝙚 than with free weights, which is more applicable for more experienced lifters

Some machines are also designed in a way that can mimic a much more optimal movement pathway for a given muscle (Take a converging chest press for example). But this is down to the individual brand & piece of equipment.

𝗧𝗼 𝗰𝗼𝗻𝗰𝗹𝘂𝗱𝗲:
For beginners, machines can be incredibly helpful for learning movements through a fixed pathway. But I would always recommend learning the fundamentals of movement with free weights alongside this. Resilience to injury is an important factor in day to day life as well as in a sporting environment

But it all boils down to personal preference - THERE ARE NO RULES

If you don’t like something, don’t do it - Just do what you enjoy & see what works for you 💪🏼

Let’s talk about 𝗖𝗿𝗲𝗮𝘁𝗶𝗻𝗲…

𝙒𝙝𝙖𝙩 𝙞𝙨 𝙞𝙩?
A natural substance found in muscle cells as phosphocreatine, of which the body synthesises around 1g /day

𝙃𝙤𝙬 𝙙𝙤𝙚𝙨 𝙞𝙩 𝙬𝙤𝙧𝙠?
When we exercise, we use a molecule called Adenosine Triphosphate (ATP) to produce energy for muscle contraction

ATP is broken down into Adenosine Diphosphate (ADP), leaving one free Phosphate molecule to find a creatine molecule, forming phosphocreatine

By supplementing with additional creatine, we are just helping your body produce more ATP.

More ATP = More Energy = More output

𝙈𝙖𝙞𝙣 𝙗𝙚𝙣𝙚𝙛𝙞𝙩𝙨:
- Increased Muscle Mass
- Increased Strength Output
- Improved performance

Creatine is one of the most heavily researched supplements in the world & a meta-analyses of over 80 different studies, found that 2-12 months of Creatine supplementation lead to on average ~ 3lbs MORE muscle, as well as increased upper & lower limb strength.
(Philip D Chilibeck et al 2017, Charlotte Lamhets et al 2015)

𝙃𝙤𝙬 𝙩𝙤 𝙩𝙖𝙠𝙚?
- Supplement 5g daily
- No need to saturate/ Load (your cells will be saturated anyway after a couple of weeks, you’re just wasting money)
- Timing is irrelevant, just try to keep consistent to limit gastric stress

The most popular type of creatine out there is Creatine Monohydrate, which is what you should look for (There are patented formulas such as CREAPURE which are slightly more expensive)

Some emerging studies are showing a host of additional benefits with a different compound called Creatine Hydrochloride, but for the price it’s currently at, just stick with a monohydrate 🔑

& No, there is 𝗡𝗢 legitimate evidence to suggest a link to male hair loss or kidney problems 🤡

It is cheap, and incredibly effective when taken daily. If you’ve considered it? Do it
If you haven’t? Consider it.

It has a whole host of benefits 💪🏼

In short, the answer is 𝗡𝗼…

But are they useful? 𝗬𝗲𝘀 they can be👇🏼

If you can imagine a pyramid with what’s most important at the top & what’s least important at the bottom, supplements are by no means anywhere near the top

Instead, proper lifestyle changes, a consistent sleep pattern & a healthy diet are all at the top 🍌🍎🥦🥩

The clue is in the name: “𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀” - they should supplement your training and lifestyle, nothing more 🔑

Some Supplements however can make a sizeable difference when it comes to enhancing your performance in the gym.

So if you can afford it & have access to them, why would you not take that opportunity?

In reality there would only be 3 Supps I’d recommend for the majority of people :
1. 𝗪𝗵𝗲𝘆 𝗣𝗿𝗼𝘁𝗲𝗶𝗻
2. 𝗦𝘁𝗶𝗺𝘂𝗹𝗮𝗻𝘁-𝗯𝗮𝘀𝗲𝗱 𝗣𝗿𝗲-𝘄𝗼𝗿𝗸𝗼𝘂𝘁
3. 𝗖𝗿𝗲𝗮𝘁𝗶𝗻𝗲 𝗠𝗼𝗻𝗼𝗵𝘆𝗱𝗿𝗮𝘁𝗲

Over the next few weeks I’ll be making posts on individual Supplement types, which products I’d recommend for each & why I’d recommend them. So keep an eye out to see how you can elevate your training 💪🏼

Here’s the thing, you don’t ‘need’ to Deadlift - Well kinda…

You don’t need to pull from the floor in a Conventional deadlift 👇🏼

But I’d recommend absolutely everyone to incorporate a Hip Hinge variation in their programming 😉

The Hip Hinge is one of the Fundamental movement patterns, with the Barbell Deadlift just being one of many variations

For example, you could Stiff Leg/ Trap Bar/ Sumo or Romanian Deadlift in place of conventional Deads

So why have I not deadlifted in ~ 4 years? I never enjoyed them, & frankly I was s**t at them, so ended up avoiding them altogether 🌝

My body structure and leverages also don’t help (Long femur gang)

Then there’s our old friend, the Stimulus : Fatigue ratio - I’d be so destroyed after my working sets of deads that the rest of my session would lack intensity, becoming a detriment would to overall hypertrophy

As a result, I switched my main Hip hinge to Romanian Deadlifts (RDLs) & these have been a staple in my training for the past 2 years, albeit in the High Intensity, Low volume training style

The RDL allows you to bias the hamstrings and gluts more than a conventional deadlift, due to the moment arms (we won’t get into that) so is more appropriate for hypertrophy of those muscles.

Now however, my training focus has changed & I’m focussing more on performance, where a conventional deadlift is more appropriate 🏋🏻‍♂️

So it’ll be interesting to see what strength gains from my RDLs translate into my conventional Deads & what I can get up to in the next few months 👀

It's now easier to send George Russell PT a message.