John O'Leary - The Movement Coach

John O'Leary - The Movement Coach Coaching to help you to improve your movement, manage your injuries and getting you doing really coo

05/12/2025

After my client Chris shared his transformation I thought I'd explain how we managed to pack on 10 kilos in around a year.

Building muscle is simple;

1. Be in a calorie surplus. 10-15% above maintenance is enough, if you aren't gaining weight you aren't in a surplus so add food until your weight is going up.

2. Eat enough protein. 1.6-2g per kg of bodyweight is enough, if you don't want to track then make sure you have a protein source in every meal and a protein shake each day.

3. Train hard. The stimulus for your training needs to be hard enough to force the muscle to grow. You need to be pushing yourself and if you never even get close to failure it's too easy.

4. Rest well. You don't don't get bigger or stronger at the gym it's when you recover from it, so make sure you rest as hard as you train. For most people 4 days of training is enough otherwise you won't recover well enough to grow.

And that's it. It's not fancy it's not complicated.

It just takes consistency and hard work. Any questions drop a comment or DM me.

05/12/2025

After my client Chris shared his transformation I thought I'd explain how we managed to pack on 10 kilos in around a year.

Build muscle is simple;

1. Be in a surplus. 10-15% above maintenance is enough. If you aren't gaining weight you aren't in a surplus so add food until weight goes up.

2. Eat enough protein. 1.6-2g of protein per kg of bodyweight is enough. If you don't want to track add protein to every meal and a protein shake every day.

3. Train hard. Your muscles need a stimulus to be hard to challenge them and create growth. If it's too easy, make ot harder.

4. Rest a lot. You don't get stronger or bigger while in the gym, it's when you're resting so make sure you rest as hard as you train.

It's not complicated or exciting but it works and takes time. Any questions comment or DM me.

19/11/2025

Intentionality is one of my core pillars of coaching. You're coming into spend some of your precious time to train, you want to make sure that time is spent well getting what you actually want out of training.

So before you head into the gym you really want to know what the intent for your movements is an ensure that intent lines up with your goals.

If you're a thrower then trying to train like a bodybuilder isn't as useful for you and you want to focus on maximum force production, power and speed.

However if you've got more general training or bodybuilding/aesthetic goals then you want to approach all of your movements with that approach. Your intent is to try and get the most muscle growth out of every set.

So, don't just do stuff. Do stuff with intent.

04/11/2025

Diligence.

Acting in accordance with long-term success agnostic of short term desires.

Take your ego out of your training. This means that those easy zone 2 cardio sessions should really be easy.

Those sets of 10 at a weight that feels almost too easy should stay at that weight. Don't let the desire for instant gratification or ego get to you.

If you have a hard set, or a hard session planned you full send it and give it your all. No skipping reps, no skipping assistance work, no leaving effort on the table.

Ultimately the most successful individuals I've worked with have done this, let the easy be easy even when you don't want it to be and do the hard thing as hard as you an even when it's brutal.

P.S - I still need to keep practicing this stuff, so bear with me while I get used to social media


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Manchester

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Monday 7:30am - 7:30pm
Tuesday 7:30am - 7:30pm
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Thursday 7:30am - 7:30pm
Friday 7:30am - 5:30pm
Sunday 10am - 2pm

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