Train With Adby Online

Stupidly said at the gym “If Man U beat city I will wear a United shirt” - don’t know why I even got involved in the discussion as Arsenal not winning the league was bad enough! Lesson learn’t! 😂🙈

Deadlift is a GREAT muscle builder for beginners. Except it’s a SKILL and will require effort to get your technique nailed down - here’s a checklist to help you ✅

Most people struggle to build muscle because they’ve never spent time mastering the basics and learning the correct technique. This was us for YEARS until we hired a strength coach who showed us HOW. If you want to build muscle but never actually been shown what to do - then join our FREE - 7 Day Technique Challenge. Gain Muscle & Master The Basics! Link in bio! 🏋🏻‍♂️💪🏼

Deadlifts are GREAT for getting stronger & building muscle…

Except you HAVE to fix your technique if you want to get stronger!

Otherwise you will hit plateaus, get injured and end up hating them!

Need help? We have a FREE, Online, 14 Day Deadlift workshop starting VERY soon!

If you want us to break down the lift for you, watch your form videos and provide feedback, join us today!

Click Here > https://trainwithadby.typeform.com/to/SnP6QoIg

Once you’re following a training program, lifting with good technique and getting stronger ….. increasing your food portions is the way to go for muscle mass.

If you’re like us, naturally skinny and struggle to put on weight then skipping meals & not getting enough protein in throughout the day is going to zap your gains!

Eating “normal” recommended size meals is good if you want to look normal but we don’t, we want to look jacked!

Swapping a low calorie cereal like weetabix for eggs on toast was one of the first switches we made with our diet.

Eggs on toast for us usually consists of 3-4 eggs on 2-4 slices of toast.

If you think eating one poached egg on a slice of toast is gonna cut it you’re mistaken.

(My mum has that, 😂 no offence mum)

Just be ready for people to look at you like you have 3 heads if you ask for anything more than 2 eggs eating out for breakfast!

Morale of the story - don’t skip meals, increase your portion size - hit the gym hard!

💪🏼🏆🍳

Everyone knows that barbell Squats are the king of all lower body exercises.

Thing is....

Even if you're STRONG AS F*CK....

This doesn't mean your technique is.

This is why you see so many guys at the gym putting on crazy weights and either rounding over or doing half reps!

Being STRONG and having STRONG TECHNIQUE are two different things.

If you want to have strong, big, powerful set of wheels then you really want both!

This is how we coach clients...

If you're about to get underneath a barbell to squat - you are READY to do so.

This means you have successfully learn't HOW to squat WITHOUT the barbell first.

We call this "Earning the right to lift".

An example of this would be coaching a client how to bodyweight squat, then progressing them to a goblet squat for a few weeks and as they gain strength, muscle and technique... introduce the barbell.

Yes you can grow strong legs WITHOUT a barbell.

ALL amazing squatters have followed this protocol and that's why there's no surprise to see them perform barbell squats with control, solid lifting.

This is why we have a 90 day, Earn the right to lift program available on our online coaching website as well as a barbell program.

Helping you build a foundation of strength and muscle before progressing to more advanced variations.

(It's something we have high school athletes, football teams and adults perform when they come to our gym before ever touching a barbell)

www.trainwithadbycoaching.com

If you want to be able to lift the barbells… you have gotta earn it!

Every exercise is scalable for lifters to get the technique right first before progressing to more challenging variations!

Making sure you can master the basic variations first is a fast way to achieving quicker results!

Our online programs help you do this. We have a master the basics program and more muscle.

If you’ve hit a plateau in your training or want to lift but need help - check them out today.

Link in our bio’ ⬆️☑️

Taking a thumbless grip on your bench press is called “Suicide” Grip ☠️

If the bar slips out of your hand you’re in BIG trouble!

For a safer and stronger bench make sure you wrap your hand right around it ✅

HOW TO PROGRESS TO A BARBELL!

Front squats are a great QUAD exercise as you can stay more upright at the bottom and For MOST people, the front squat actually easier to perform due to the positioning of the bar on the front, rather than the back!

👊🏼Here’s how we coach it to all of our clients & why there technique is always really solid.

We have a progression system within our coaching programs where we ALWAYS start with level 1, and over the weeks we progress the exercise slightly.

Bodyweight & kettlebell squats are still resistance training & for most people who skip leg day, or never been taught how to squat - they’re great options to build a base of strength.

They will still grow your legs!

Then after crushing levels 1-3 for a few weeks/months progressing to the barbell is easier!

The barbell weighs 20kg on its own.

So usually when you can goblet or rack squat 20kg + quite easily… the only way to add more weight is by doing the front squat.

As this allows you to go much heavier as you don’t have to pick the weight up, you unrack it from the squat rack!

Like this progression guide? Want to follow something like this for ALL muscle & strength exercises?

We have an Online, “Master the Basics” program which we recommended new clients do before joining our Online, More Muscle program.

This is great for someone who wants to learn the correct technique from scratch!

💻 www.trainwithadbycoaching.com

How I feel with a post workout pump 🆚 How I feel 99% of the time!

If you’re a consistent lifter then investing in a pair of squat shoes is a must.

More support, better depth as the raised heel takes away most ankle mobility issues. Plus, one pair can last you a lifetime!!

You wouldn’t run in squat shoes, so squatting in running shoes doesn’t make too much sense, unless you aren’t too bothered about what’s optimal.

You can also wear them for nearly every lifting exercise too. Except deadlifts where you’d want a flat shoe.

If you love your gym trainers then just bring a gym bag to the gym with your squat shoes in and put them on when you’re ready for BIZZZZ!

Do you own a pair? Which ones do you have?