Lloyd Tonkin - High Performance Strategies

I’ve seen it too many times now

Someone throwing them selves into a performance related goal

And for 1 of 2 things to happen.

1) Their performance is limited by their body.

Too heavy, too much bodyfat, or not enough muscle to be robust enough to handle the training load.

2) They are unhappy with the way they look.

Because a good physique wasn’t established or learnt how to be achieved. The performance achievements are overshadowed by lowered confidence day to day.

Neither of which make a performance related goal a long term option.

Both of these can be avoided by nailing the body composition early, allowing you to build whatever you like upon successfully and happily.

This is exactly what the first phases of High Performance Physique is all about.

The High Performance Reset allows us to rebuild that foundation you need to either develop your physique further or pivot to optimise performance if you wish

Want more info? Just drop me a dm

I hate to see this

Someone working so hard

Training more, eating well, doing more cardio

Not realising their strategy is awful

Making life so much harder for themselves than it needs to be

Putting in real effort, for a result that should have come so much easier with the right approach

This is the bit that gets missed most

Effort was never the problem

It’s possible to do everything right and still get nowhere if the plan underneath it was never going to work

Seen this more times than I can count

Someone grinding for months, sometimes years

Convinced the answer is just pushing harder

When the real answer was going back and fixing the approach first

Want a proven approach that you know will be worth your time and effort? Drop me a DM

5 advanced ways I grew my quads for myself and clients

1️⃣ Train legs 3x per week.

Spiking muscle protein synthesis three times a week creates more growth opportunity than one or two sessions ever will. Low volume per session, high frequency. The quad responds extremely well to this approach.

2️⃣ Low volume per session.

The quads accumulate muscle damage faster than almost any other muscle group due to the high eccentric demand of squatting movements. 2 to 4 sets per session is enough. More than this and you are extending recovery time and reducing the quality of your next session.

3️⃣ Drive your knees over your toes.

This is not dangerous. It is how the knee is designed to move. Allowing the knee to travel forward increases quad activation and range significantly. Restricting it shifts the load elsewhere.

4️⃣ Train the lengthened range.

The quad produces the most hypertrophic stimulus when loaded in its stretched position. Most people skip this type of training because it is uncomfortable. That is exactly why it is so effective.

5️⃣ Understand your biomechanics.

Femur length directly affects how effective certain movements are for quad development. Long femurs force a more horizontal torso angle, reduce knee flexion depth, and shift load toward the glutes. None of which are ideal for quad stimulus. If this is you, exercise selection needs to reflect that rather than forcing movements that your structure will never allow you to dominate with your quads.

Apply all five and your quad training will produce a very different result.

Follow for more advanced guidance.

The hardest thing to tell someone isn’t to do something new.

It’s the idea that what they’ve been doing isn’t working.

Most people would rather protect their current approach than admit it’s the problem.

Emotionally attached and logically detached.

And that one thing… that defensiveness, keeps more people stuck than a bad diet or a poorly written training plan ever could.

Ego is expensive.

It costs you time, results, and in this game, sometimes years.

The clients who move fastest aren’t always the most knowledgeable.

They’re just the most open to new ideas and getting RESULTS

DM me if it’s time to join those getting after it with fresh, proven methods that we know work.

6 advanced ways I grew my lats for myself and clients

1️⃣ 3x week frequency.

Spiking muscle protein synthesis 3x a week increase growth opportunity. Three sessions a week at low volume outperforms one session every time, while also building a better mind muscle connection more quickly.

2️⃣ First in exercise order.

If you train deadlifts or chest before back… you are already fatigued before you start. Put them first when your output is highest and your connection to the muscle is sharpest.

3️⃣ Drop your shoulders on lat movements.

Most people pull with their traps and arms and wonder why their lats never grow. Actively depress your shoulders during every rep. This is the single biggest cue for fulling shortening the lat.

4️⃣ Unilateral movements.

Training one side at a time increases motor unit recruitment and can even result in greater strength. It improves imbalances, forces better mind muscle connection, and makes every rep more productive.

5️⃣ Low volume per session.

2 to 4 sets per session. The lats respond to quality not quantity. Keep sessions short, keep intensity high, and let the frequency do the work.

6️⃣ More horizontal rows.

Most people overtrain vertical pulling and neglect rows. The lats have their greatest leverage during horizontal pulling movements. The upper lat also gets recruited more effectively here, which is the key area for building width.

Apply all six for return on your time and energy investment into your lat training

Follow for more advanced training guidance.

Weight loss tools are everywhere right now.

But most of the content on it is wrong.

It’s either rubbish coaches slagging it off because they are scared they won’t be needed anymore

Or it’s people using it incorrectly.

Well I tried it myself recently on a mini cut to understand it a bit better.

Full breakdown of my experience is on YouTube.

Link in bio.