Two take home messages to discuss
1) Learn to walk before you try to run.
Worrying about trying to match the resistance profile to the strength curve.
Planning out microcycles/mesocycles/deloads.
“Escalating volume”
All these things are superfluous if you’ve not yet taken the time to master fundamental exercises and progressed your 8-15 working weights over time.
2) You don’t need the latest Prime upper back row to target your rhomboids.
Not having access to a converging chest press machine with multi loading points will NOT be a barrier to chest growth
The use of cuffs and reverse bands is likely SLOWING your overall progress. Yes I said it.
The majority of my workouts over the last few years have taken place in a very basic facility using mostly free weights and rusty machines. That, or at home, with a barbell and a bit of creativity with bands.
I honestly believe that’s WHY I’ve been able to continue to progress, and not get bogged down in details that really don’t matter to 90% of those looking to build muscle and / or burn fat
Blimey that got a bit long - please like if you got this far 🙏
#bodybuilding #gym #barbell #freeweights #oldschoolbodybuilding #onlinecoaching #efficiency
Salute 🫡
This is a serious 4 month physical transformation! Huge improvements in muscle to fat ratio.
But there’s more to it than that …
Vee travels a lot with work, and is now much more confident and adept when approaching workouts abroad with unfamiliar layout and equipment.
He’s adopted a flexible approach to nutrition, and has learned how to adhere preeeettty closely to calorie / macro targets wherever he may be, more often than not.
That’s one of the keys to achieving and sustaining this new, improved body composition.
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Want to work with me❓
📧 [email protected]
Not to be outdone.
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Using the same principles, Paul has totally transformed his physique. There’s about 30 pounds weight difference between these pictures. Now we will transition into a controlled surplus, add some new tissue while minimising bodyfat accrual, so we don’t have as much to take off next time he diets down.
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Another fine example of how you set a goal, put a plan in place, and execute said plan. Fantastic work Paul.
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❓Want to be coached by me online ❓
📧 [email protected] 📧
#fatloss #bodybuilding #gym #fitness #iifym #flexibledieting
I’ll die on this hill ⛰️
If you’re in the earlier stages of the pursuit of more muscle
Do these frequently. Get good at them. Get stronger at them.
Eat your food and get your rest.
Sure, do some pulldowns too. I’m not saying do bb rows and only bb rows. But focus on the big stuff before getting muddled in the minutia and nuance
#bodybuilding #backworkout #muscle #gym #grow
Week 5️⃣ of this “Rapid Fat Loss Phase” ✔️
I only really started this to keep my wife company (that’s love!) but I’m really enjoying the process and the challenge
It’s an opportunity to lead from the front and further demonstrate what’s possible if you put your head down and focus on a task, with additional accountability.
As ever, following a flexible, macro-based approach eating foods/meals I enjoy, in quantities that support my goals to walk around feeling great
Current macros for what it’s worth:
P 250
C 200
F 30-40
Output targets:
Steps: 15k
Bodyweight: 183-181 lbs
#fatloss #rapidfatloss #diet #sixpack #abs
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‼️ DM for Online Coaching ‼️
Slightly atypical session, no free weights (and therefore no fun!)
But there are tools for all jobs, and these were what was required on this occasion
#backworkout #muscle #bodybuildingover40 #workout #voiceover
If adherence and sustainability are the key
Which they ARE, for success, in any endeavour
Then we have to be realistic in our expectations
Calorie and macro RANGES
Will suit most individuals much more than specific targets
This is especially true to those who are newer to tracking calories and / or macros
#Fitness #bodycomposition #fatloss #sixpack #abs
Hack squats when performed well, will do wonders for quad growth
That means getting into deep knee flexion, hamstrings into calves
To do this , feet as low as possible while still keeping heels down on the platform
Control the descent, especially as you near the bottom
Keep majority of your weight on the mid foot
Drive up , don’t waste any time at the top where it’s easy, get right back into the next repetition
As the great Peter Wall once said: “Like a piston”
#bodybuilding #legday #legs #squats #hacksquats
And in MANY cases that is NOT an exaggeration
If muscle building is the goal, the poundage used in any exercise should fairly directly correlate with the amount of muscle you possess
If you’re using weights that more heavily muscled individuals aren’t, you’re almost certainly short-changing yourself
I’d encourage you to reduce the poundage, utilise a full range of motion, with appropriate tempo for that exercise, make that your standard, THEN look to progress in reps and weight over TIME
That’s the key word , TIME
Don’t rush your progressions
If you’re not sure, hire a good trainer or a good coach (👋) and watch your progress sky rocket
#bodybuilding #muscle #workout #onlinecoaching #progress
