Stu Rowe Strength&Fitness

Don’t miss out!

Online coaching is back- Summer offer!
Simply head over to my Instagram, and click on my Linktree,in my bio, and fill out the form or scan the QR code. If not, just drop me message and I’ll get back to you!

I look forward to hearing from you!

Disbelief. Never would I believe I would place 3rd at my first British finals. Heading in with no expectations, just to learn and stage experience, and walk away with that.

A series of events for my PCA British finals day.
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Memories I’ll cherish for life.
The result still has not sunk in.
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Overwhelmed is beyond the word.
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Thank you all for the kind messages and support over the last 24 hours❤️

3rd in Britain - Classic medium.🥉
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Just speechless. Going to this event with no expectations, and placing 3rd against 8/9 great athletes. Mind blown.
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Bare with me, for my shoutouts 😂
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Massive thank you to for hosting such a incredible, historic, event which I was part of, the origination was amazing.
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All the amazing athletes that I competed against, and met backstage- hats off to you all.
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A big thank you to the girls for their help with my tanning too
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I would like to shout out to the people who have supported me no end. , all who came to the show and hyped me, and all my mates at home, of course family also.
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To my training partners
, countless times posing and training together, pushing to where we are today.

Massive shoutout to my good friends Rich and Jenn , who have prepped me all year and endless support and love.

Big thank you to and for going out of his way to check my condition on show day, and giving me the advice I needed till is tipped on stage- brilliant guy and team.
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Alex keeping me injury free for my big day and a big contributor ato my look today.
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Bumping into some great guys and girls in the sport, and some inspirations of mine , great to meet you and such a nice guy.

So overwhelmed with the messages and the day. Apologies if I’ve missed anyone, it hasn’t sunk in yet.

I don’t have blue bed sheets, no

We all have our back stories
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My beginning: skinny jokes made daily, always wore jumpers/long sleeves (to hide my stick arms), I never had faith in myself due to this daily negativity and mockery In college and the football pitch.
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8 years from the first and second photo, I’ve learnt a lot and built on from those things and made myself more than I could of imagined.
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Remember, talk.

How to stop being insecure.
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I myself have a big insecurity of my arms, as I’ve said in a previous post, and I can relate and help those who experience the same emotions.
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1- Forgive the past. The many past comments have been made by individuals who themselves have their own insecurities and try and bring you down to their level.
2- Learn to accept all of yourself. We’re human, all make mistakes and want things we don’t have.
3- Try embrace the non- comparison and not comparing ourselves to social media.
4 - Stop seeking approval from others to fill the void.
5 - Look at that positives of yourself, instead of looking at the negatives straight away; positive self talk.

The journey.
8 years(so far..)
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We all have our own, and we all start somewhere, but what’s important they’re working towards something, are you?
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Let not judge people on their journeys, because they decided to make the change.
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Be positive and supportive, in world full of negativity.

Are you confused how to re-start when the gyms re-open?
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Here’s my 5 tips to help.
1) Don’t expect to start where you left off. Chasing the load you did before will lead to mental fatigue and injury. Start back at the basics. Foam roll-Warm up-mobility-main session - cool down -Stretch.
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2) Start your sessions at MEV (minimum effective volume) for each body part. Too much volume/frequency/intensity will lead to mental fatigue/deflate you, because you aren’t lifting or enduring what you once were. Check out / JTS hypertrophy guide YouTube videos, he goes into body part specific details on this.
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3) This is perfect time to focus back on form ex*****on, to allow your mind and body get familiar to the movement patterns (not an excuse to have 10 minute breaks between sets and a laugh) just be smart, and select a load that feels challenging for those selected rep ranges, whilst practising ‘perfect’ form ex*****on. Strength will come back over time.
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4) I know we miss the gym and we’re saying to ourselves “I’m going to go so much more when they re-open!” At this stage, of doing nothing/to little exercise, to then increase frequency/volume/intensity will only lead to physical and mental fatigue. This will result lower motivation and enthusiasm, potential higher risk of injury. Less is more, when starting, or starting back. Cut your session volume, have those rest days; eat, hydrate and sleep. We all know we grow outside the gym.
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5) Set yourself a SMART goal. You ensure every rep, set and session is a step closer to achieving your goal, whether it be lose weight, gain weight, feel body confident, fitter, whatever it maybe, set a goal and keep that fire burning to achieve it.
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A nice little analogy I like to think of;
‘A car does not go from 0-100 in one touch of a pedal. It has to go up through the gears to achieve that speed, and can’t hold that fast speed for a prolonged period. Why would you go 0-100 in your gym sessions, and expect pick up where you left off, and hold that performance and get PBs every session?’ You can’’t. Just be smart, think longevity