Another client win ✅

Skyler dropping just on 22lbs of body fat in 4 months.

Training, nutrition, cardio all nailed down from the get go.

Ticking the right boxes consistently is how it's done.

No fucking about with nonsense.

RDL’s on the menu today.

195kg for 7 reps to kick off the pull session.

Training/diet all going to plan.

We keep it moving.

It’s the mundane basics executed really well that’ll drop body fat.

Tracking food/being in a deficit
Energy expenditure on point
Training sessions to retain muscle
Prioritising recovery as much as possible

Do that for months on end.

People don’t want that though.

They

“Eat big to get big” sounds great in theory.

But the reality is you’re only gonna need in the region of 200-500 extra calories daily over maintenance levels to assure you’re in a decent surplus for growth.

Slamming down excessive calories is only gonna lead to you adding a

Tuna is absolutely elite when dieting.

Ticks all the boxes.

We make this look even better in a few months 🎯

Not ALL machines are created equal and will work for you.

Anecdote from my own training over the last few months.

Was using a preacher curl machine for a while…kept getting this weird pain on the inside of the elbow after using it.

Now preacher curl machines are top tier if

Don't expect bodyweight to drop daily during a deficit because it won't.

Bodyweight will fluctuate up and down.

Take a scale reading each day under the same conditions then take an average over 7-14 days.

That's more reliable for you.

Manage expectations from the off.

Something the young fellas need to understand in the gym.

Who’s gonna look bigger in 2 years time?

The person who’s fucking around doing chest/arms every day in the gym…or the person who’s running an upper/lower split 4x a week?

The person who’s running the upper/lower has

We make this look even better in a few months 🎯

Some things go think about for shoulder development ⬇️

A big benefit of pauses on some of your movements?

Limiting a little bit of load exposure while getting a good stimulus.

Helps keep technique honest too with removing excessive momentum.

Something a lot of people could utilise.

Paused hacks again today.

9 reps at 210kg which matches reps again from last time.

Also hit a new lowest bodyweight of the diet this morning.

Things moving along nicely 🧱

Your lifts during a diet are all about muscle retention and not adding crazy amounts of fatigue.

Let your diet/daily expenditure take care of putting you in the net energy deficit.

Then ticking these boxes for 6, 7, 8 weeks at a time.

Not crushing yourself with tonnes of

Some things go think about for shoulder development ⬇️

'Should I bulk or cut?'

Majority of the time I receive this question from potential clients they need to diet first.

Sitting well over 18% body fat ain't a good place to build from.

Best place to build from is a very lean start point...and you'd know if that was you.

Thick back 101.

Main focus being traps, rhomboids, erectors here.

Some sort of deadlift variation (Conventional, RDL, Stiff leg, Block pull etc)

Some sort of chest supported row (Tbar, Hammer strength row, Machine row)

Free weight rows work of course…I’d just pick the above

My back squat has felt stronger over the last few months and I only do 2 sets every 10 days with it.

Dropped frequency/volume with that specific movement pattern.

But added in more hack squats, leg presses, direct ab/adductor work etc.

It’s almost as if strengthening the prime