Andrew Chappell Bodybuilding & Fitness

Front & Rear Lat Spreads

Some front and rear shots from the World Championships 2025.

The Front shot has always been a rear strength of mine, owing to my sweeping quads, thick pecs, small waist and big arms. I’ll hang with anyone in this shot, the rear though is where I’ve really had to put the work in, this last few years it’s been about bring more thickness through the lower lats with plenty of rows, and targeting the glutes and hamstrings with more isolation work and higher rep schemes on the leg curls and hip thrusters. I’ve made tweaks to my posing and brought tighter conditioning, now along with the front shots I’d say it’s probably one of my strongest shots.

I was sad to hear about the passing of the great strongman Pa O’Dwyer. When I met him back in 2018 he was a gent. Having spent time around strongmen, there was a prevailing attitude that they knew they were taking risks with their health accumulating that massive size, and that some were more willing than others to take those risks. What indeed are the risks though?

2026 Let’s do this 👊🏻

2025 it’s been fun, but everybody knows all diets start in the New Years or on Monday…

The goal for January is to get back on plan after a month off since the world’s, get my bodyfat and bodyweight back under control.

Regain much of my lost strength from last years prep, this means squatting, pulling and pressing between 150 to 180kg .

Going plant based 🌱 🌽 🥒 experiment with vegan and vegetarianism for the month of January.

Dry January, the alcohol has been had, it’s time now to get off the booze and back to focusing on health.

Continue occlusion training for both my biceps and calves.

Continue with high degree of training accuracy, which means packing the maximum contraction, particularly for back and hamstring movements.

Those are the goals, let’s see how this goes. What are your plans for the months ahead?

2025

It’s Been A Hell Of A Year

If you’d told me at the start of 2025 what I’d get up to, frankly I wouldn’t have believed you.

2025 had some real lows, but ended on with massive highs. I can honestly say after some time in the wilderness it finally feels like I’m back on track towards the goals I set for myself in my early 30s.

If there’s a lesson in all of this, it’s probably to stay true to your values, make sure you have good support networks around you and keep moving forward.

Here are a few things I did in 2025:

Got a new job starting in 2026
Bought a house
Did 2 guest spots in England and Ireland
Competed in 3 Pro shows, across Germany, Switzerland, and the USA
I moved house 4 times, once from a different country
Did 5 different jobs
Visited 8 different countries
Made countless new friends

2025 is now consigned to history, it’s time to look forward to 2026, new goals and experience.

Thanks to everyone who made 2025 such a positive year for me.

#2025

Life is an adventure

Sometimes it helps to have a guide when travelling through the wilderness.

The question is, will you take up that call to adventure and become the hero of your own story, or you can become one of the unfortunate bystanders?

Rear Double Biceps Showing Hamstring & Calf

Comparison shots from the

I've been working a lot on this shot, its always s tricky one to hit, as a lot of the time there's not enough space, particularly when you have this amount of muscle on stage.

I've been working a lot on this oneto develop the lower lats. That's also going to be the plan this offseason. Lots of pull-downs and focus on maximising the contraction at the full range.

It's far from a weak shot though, I have real strengths in this pose. Great detail, I think I have the best shreds in the shot, legs, glutes, lower back, delta and arms are all on point. We're always striving for more.

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