Coach Matty Yeo

COACHABLE ⭐️⭐️

Just some Thursday thoughts…

When you understand your body, prioritise good quality technique & push hard in the right moments then that’s when real progress is built. 💣 💭

Straight up facts. 🏆

FOOD VOLUME 👑 👑

The staple meal that I have all year round without fail! ⬇️🎥

If you are looking to drop some body fat then food volume should ALWAYS be priority when building your meals. 💪🏻💥

It’s not the most pleasing on the eye but it tastes fresh, it’s quick, it’s convenient & it ticks a lot of boxes needed to keep progressing. 💣

Building your meals around quality food sources will enable you to feel as though you are eating a lot more than you actually are! ⭐️

Big up food volume. 🫶🏻🏆

RECOVERY 🤕🤕

I have just taken 6 days straight off the gym and this is how i felt for it…

• Refreshed & reenergised.
• Motivated to train.
• Sleep quality has improved.
• Digestion is back to normal.
• Shifted any excess water retention.

This is something I implement every 4-8 weeks after a block of constant, progressive, hard training. 💪🏼😰

If you are someone who trains consistently hard all year round, then you will likely come across signs where your body is crying out for a break to recover before you push again. 🤕

• Poor sleep.
• Feeling more sluggish day to day.
• Motivation to train dips.
• Exercises feel harder than normal.
• Digestion is off.

These are just a few examples. As individuals we are all very different. The 3 signs for me when I know my body needs rest are that my motivation to train completely dips, I become irritable & my sleep suffers. 😴😣

I used to be terrified about taking time off the gym in fear of losing any progress I had made but soon realised it actually does the complete opposite. ⭐️

Deload weeks are a thing & when used correctly they can work wonders! 🔐

You’ve got 2 options…

You can take 4-7 days off the gym completely or you can still train but reduce the weight, amount of sets you do & leave plenty of reps in the tank. 🫶🏻

It’s down to what works best for YOU. Listen to your body! 🏆

BALANCE ⭐️⭐️

Training hard & eating good! 💪🏻 🎥

It isn’t all chicken, rice & protein shakes you know. 😅

GTK! ❤️🏆

Castore Sportswear

CHEST GAINS 🧨🧨

My chest has always been my weakness & these are 2 exercises I am currently running to improve it! 🎥

MACHINE CHEST PRESS 💣

Tips..

• Set the handles to the lowest setting to allow a deeper stretch. *Only go as deep as YOUR joints allow.

• Control the eccentric, I like to aim for 3-4 seconds before driving the weight with force.

• As you reach the bottom, drive your chest & rib cage out with a 1-2 second pause. Great test of strength but also works the chest way more.

2 sets of 7-12 reps. 🤩

WEIGHTED DIPS

Tips..

• Keep your legs straight & lean forward slightly to target more of the chest than triceps.

• Again control the eccentric, 3-4 seconds is the sweet spot.

• Pause at the bottom for 1 second within the stretched position.

• Soft lock out at the top & keep the reps controlled but continuous.

2 sets of 6-10 reps. Nothing left in the tank. 🏆

Castore Sportswear

KILLER ABS 💥💥

Dragon Flag - such an underrated movement that you won’t see people doing very often. 🤷🏻‍♂️

Grab the bench, keep your knees & hips as straight as possible, then lift your entire body including your glutes up. 😅

I’ve been starting my lower body sessions with 3 sets of 5-10 reps & f**k me they are hard. Be prepared to be sore the next day!! 😰🔥

Castore Sportswear

TECHNIQUE MATTERS 🥸🥸

You can act like it doesn’t & that’s fine… but it does! 🎥

Part of the fun with training is learning the technique & then being able to apply progressive overload & intensity over time. 💥

Technique should always be your priority before adding more & more load. Facts on facts. ✔️💣

It’s non stop. Always learning. 🌍🏆

Castore Sportswear

SPINACH PROBLEMS 101 😅😅

If you know, you know!! 🎥

Whilst on the subject, there’s literally no excuse to not be including some sort of greens into your daily meals! 🙅🏻‍♂️

It takes seconds to lob a handful of spinach onto your plate to add some goodness. ✔️

The benefits of spinach alone…

• Boosts bone health.
• Reduces bloody pressure.
• Source of iron.
• Packed with fibre.

Don’t be a tit & start eating some greens! 🥬 🏆