Coach Damrow in Albany Creek, Queensland, Australia | Alternative & holistic health service

Coach Damrow

Locality: Albany Creek, Queensland, Australia

Phone: +61 434 127 518

Add/Update information

Reviews

Tags

• Medical and health
• Alternative & holistic health service
• Fitness trainer
• Nutritionist

25.01.2022 Build bigger biceps and thicker forearms with these 3 exercises #brisbanepersonaltrainer #thehardgainertrainer #anytimefitnesstoombul #anytimefitnesswestend #bigarms #armday

24.01.2022 Beginner hypertrophy guide - how to build muscle quickly right from the start 1) Don’t over complicate your workout. A beginner will respond to almost training stimuli. The most important thing is that you get started. I would recommend finding either a 3 day full body routine or a 4 day upper/lower split routine (look these terms up and you will find plenty) 2) load on creatine (20 grams a day for the first week)... 3) start taking HMB (results in advanced lifters are mixed but beginners respond better) 4) use a simple calculator to determine how many calories you should be eating. I recommend the katch-mcardle or the Harris-Benedict formula (you can find this online too) 5) start off with a simple macronutrient split. A typical split could look something like 25/50/25. Meaning that 25% of your calories come from protein, 50% come from carbs, and 25% come from fats. However, if you prefer fatty foods make your fats higher, or if you prefer carb rich foods make that higher and your fats lower. Remember that calories and protein should be your top focus though 6) To help hit the above targets and track your food you can use the my fitness pal app. Don’t forget your fruit and veggies. The way I do it is I put in the essential foods first such as fruits, veggies and other food that is high in fiber or vitamins/minerals and then add in some fun ‘not so good’ foods to make up the rest of the calories (approximately 80% nutrient dense foods and 20% not so nutritionally dense foods is a healthy split) 7) weigh yourself and take your measurements at the start of the week (in the morning before you eat), use the aforementioned calories and macronutrient split for a week with while doing your new program, then retake your weight and measurements at the end of that week. - If you gained weight, and your waist stayed the same or decreased great - if your weight and waist increased maybe dial down your calories a little bit (unless you’re okay with gaining a little bit of fat) - if your weight decreased, bump up those calories 8 ) aim to progress your weights as often as you can (whilst maintaining good form). If you feel like you can do an additional 2 reps at the end of your last set of an exercise you’re ready to go up next time you do it. Aim for small increases not huge jumps Jayden Damrow aka the hardgainer trainer There is so much more that I could add to here but I feel like this is a pretty good start If you need any more help or want to learn more, feel free to ask me a question

23.01.2022 Breaking Down The Deadlift - a psychological and physical examination The deadlift is an amazing exercise. It can make you feel both incredibly intimidated and incredibly strong.... Seeing that weight sitting there, knowing that you have to pick it up, not just once but multiple times can be very daunting. As you can see in this video stepping up to the bar and exhorting the force necessary to move this object can take a lot of physical and mental prep (especially mental) The first thing I do is put my belt on. It feels a bit more snug than last week - not a great feeling to start off with but it feels tight and makes my back feel safe, secure and stable I step over to put some chalk on my hands, this will help with my grip. Note that you should always get it all over your pants and everywhere else so you look like a serious lifter I step up to the bar and roll it around to try and make sure that it’s sitting even on the platform (anyone who has ever deadlifted will know this struggle) I position my feet under the bar and shuffle them around a bit both to get a stable footing and going through my normal routine to get my mind right. I look at myself in the mirror - my singlet isn’t even so I adjust it by moving my shoulders. It may be a small difference but it helps me prepare my mind I start breathing deeper and flare my lats to make myself look bigger in the mirror and try to instil the idea in myself that I’m a beast and I can do this. I stare myself right in the eyes and get angry, trying to pump myself up I set my shoulders in position feeling good and ready I slowly lean over making sure that I keep a strong position and grip the bar tight Oh no, my diaphragm feels like it has no air in it and I can’t properly take a deep breath into my belt - I doubt that I can lift the weight now I take a few seconds, breathing heavily and slowly I recompose myself, take another deep breath into my diaphragm, brace my back, tuck my shoulders back and down, shift my hips back, bend at the knees and pull! The weight moves slowly but steadily I’ve done it But there’s still one more to go I recompose myself, take a second breath in, reset my back, shoulders and hips and start the pull again And it’s done. I’ve completed my 2 reps and I feel drained Lifting weights is not just about the physical struggle but the mental as well. It teaches you to overcome obstacles and continue to push through despite the resistance that you may encounter. On a side note, this video really helped me to assess my own form, realising that I could do with a bit more knee flexion and less neck extension. Especially seeing as I think I may have been compressing the carotid artery causing my to nearly pass out As always if you have any questions about anything to do with training (especially you hardgainers out there because you are my people), feel free to message me Jayden Damrow, the hardgainer trainer

23.01.2022 I'm looking for 5 hardgainer men aged 18-30 who are sick of being skinny, frustrated that they aren't seeing any changes, and want to build 3-5kgs of muscle in the next 45 days I've created a brand new program specifically tailored to helping hardgainers build 3-5kgs in 45 days. It's remote (meaning you can do it anywhere in the world) and takes no longer than an hour, 4-5 times a week, and I'm looking for a few motivated men to test-drive it. I have only 5 scholarships to gi...ve away. The scholarship is technically free but only if you finish the program. Here's the deal: I'll charge you the full rate of the program, $450, when you start. When you finish the 45 days, I'll return it all back to you. To check out more info about the scholarship program or apply, click the link below Note: This is just one of the many client I have helped with my old program. This particular transformation did not happen in 45 days though https://www.hardgainertrainer.com/scholarship-application

22.01.2022 Black Friday sales today Has anyone noticed the prices sneakily being raised over the last few weeks in anticipation for the sale though You would probably think that from a Black Friday post I’m going to get on board and offer a discount on my personal training packages.... Nope Instead I’m going to promise you that I won’t be doing the sneaky raise. The prices are staying the same. You’re welcome Now go out and buy the 70 million inch TV that you’ve been waiting all year to buy Have a great weekend

21.01.2022 Every Major Muscle - Every Major Movement - Two Exercises for Each! 1) Biceps brachii Elbow flexion (palms up) Barbell curl, dumbbell incline curl 2) Brachialias Elbow flexion (palms neutral) Dumbbell hammer curl, cable rope hammer curl... 3) Brachioradialis Elbow flexion (palms down) Barbell reverse curl, dumbbell reverse curl 4) Triceps (lateral and medial head) elbow extension with arms down by your side cable extensions, dips 5) Triceps long head elbow extension with arms above head or out in front overhead cable extensions, dumbbell skull crushers 6) Shoulders (anterior head) Shoulder flexion dumbbell press, front raises 7) Shoulders (lateral head) abduction at the shoulder dumbbell Lateral raises, upright rows Shoulders (posterior head) Shoulder extension Reverse fly machine, bent-over reverse cable flyes 9) Traps (upper portion) Shoulder elevation shrugs, upright rows 10) Traps (middle and lower portion) shoulder depression and retraction (pulling shoulders back and down) prone shrugs, pullup bar shrugs 11) Rhomboids shoulder retraction (pulling shoulders back) (machine row, barbell bent-over row) 12) Lats shoulder adduction (brings arm closer to body), shoulder medial rotation (turning hand in), shoulder extension (bringing arm down from raised in front) Pull-ups, lat pulldowns 13) Erector Spinae back extension - hyperextensions, deadlifts 14) Pectoralis major Horizontal and vertical shoulder flexion (mostly horizontal), shoulder medial rotation, shoulder adduction Bench press, cable flyes 15) Pectoralis Minor Shoulder protraction and depression (bringing the shoulders forward and down) Incline dumbbell press, dips 16) Rectus Abdominis (6 pack muscle) trunk flexion Crunches , hanging knee raises 17) Transverse abdominis abdominal compression Planks, dead bugs 18) Internal and external obliques trunk rotation Russian Twists, side crunches 19) Gluteals Hip extension (kicking leg back), lateral rotation of thigh (turning thigh out), thigh abduction (moving leg away from body) (the anterior fibres of the medius and minimus can also cause hip medial rotation (turning leg in)) hip thrusts, hip abductor machine 20) Quadriceps (all) knee extension (the rectus femoris muscle also causes hip flexion (bending at hip)) Squats, Leg extensions 21) Hamstrings (all) knee flexion, hip extension Stiff-legged deadlifts, leg curls 22) Calves (gastrocnemius) ankle plantar flexion with knees straight (standing on your toes) Standing calf raise machine, Leg press calf raises 23) Calves (Soleus) Ankle plantar flexion with knees bent (raising onto your toes while seated seated calf raise machine, seated barbell calf raises Jayden Damrow - The Hardgainer Trainer If you have any questions feel free to message me or add me as a friend. I'm just here trying to help one post at a time

21.01.2022 How a muscle works in under 1 minute #musclephysiology #musclegrowth #bodybuilding #brisbanepersonaltrainer #thehardgainertrainer

20.01.2022 Contact me now if you need somewhere to train

14.01.2022 It's competition time! Ready to take your training to the next level and smash your goals? Enter now for the chance to win 6 weeks of free personal training with me... Grand Prize includes: Programming tailored to hardgainers Full meal plan tailored to your calorie and macro/micro-nutrient requirements as a hardgainer Weekly check-ins Fortnightly Phone/Skype call Form checks Body Composition Tracking Access to an app where all your meal plans, nutrition targets and calorie tracking, goals, and measurements are in one convenient location. See how your measurements and weights are progressing every week, as well as your personal achievements. or click on the calendar and you will see exactly what you have scheduled for that day Click the link below to enter now **Hurry, entries close on the 15th of November** https://www.hardgainertrainer.com/prize-draw

13.01.2022 Ready for my closeup #lightscameraaction #bodybuildingeducation #hardgainertrainer

10.01.2022 Quick Tip for building big well balanced triceps It’s all in the shoulder Position your shoulder at 90 degree flexion (arms directly out in front of you) or higher to target the long head... Position your shoulder at below 90 degrees flexion to target the lateral and medial heads of the tricep This is due to the fact that the long head originates at the scapula (shoulder blade) whereas the lateral and medial heads do not Jayden Damrow aka the hardgainer trainer Photo courtesy of http://flatwhitesfreeweights.com/muscle-specific-training-/

10.01.2022 Breaking down the quads to build bigger legs This is quite a lengthy involved post so if you don’t want to read it all scroll to the bottom where I’ve included a summary I think pictures like these can freak people out sometimes...Continue reading

10.01.2022 Lunges to failure is hard enough already at the end of a legs session without your best mate being a bloody weirdo #walkinglunges #workthatbooty #lungingawayfrommyproblems #anytimefitnesstoombul #brisbanepersonaltrainer #thehardgainertrainer

09.01.2022 How to use occlusion training with light weights to get bigger arms #occlusiontraining #gymwithoutgym #outdoortraining #outdoorpersonaltraining

07.01.2022 Time to try and get a bit more serious with my content. Tripod, lighting and external mic coming soon. If anyone has any tips on making videos look prettier or cooler please let me know. I'm definitely a rookie. #amianinfluenceryet #gettingthemangles #whatshouldifilmfirst

06.01.2022 Congratulations Brooke you’ve done an incredible job. Especially through the tough times you have been experiencing. It’s always a pleasure to train you :)

04.01.2022 Home made poke bowl Final product is in the second photo but it didn't look as pretty 160g shredded chicken breast 2 boiled eggs... 2 shortcut bacon rashes 75g tomato 1/4 cup of pineapple pieces 25g corn 125g white rice 895 calories 82g protein 85g carbs 24g fat #homemadepoke #pokebowl #notevenaquarterofmycalories

04.01.2022 7 steps to building your very own meal plan suited to your goals #anytimefitnesstoombul #anytimefitnesswestend #mealplan #brisbanepersonaltrainer

04.01.2022 Making the most of the current situation #covidtraining #outdoorpersonaltraining #beautifulafternoon

03.01.2022 This is what consistent work produced week- after week can achieve. Chris has been stagnating a lot before this first photo. A few changes in his routine and the consistency of doing all of his prescribed workouts meant that he could achieve this change. Not only has his stomach shrunk significantly but his shoulders and arms have come a very long way in just 6 short weeks.

01.01.2022 I had a client ask the other day how do we know when it’s time to cut? My answer? There is no set time... It really comes down to how you feel. If you feel like you’re starting to get a little bit of a tubby belly and you no longer feel happy with it then it’s time to cut Unfortunately when you are trying to build muscle naturally it is very likely that a bit of body fat will creep on. Unless you’re a wizard and know the exact amount of calories, protein, carbs and fat your body can utilise to build muscle every single day. Unless you are this wizard, this is a reality you have to face which means that you are probably going to have to go through the standard ‘bulking’ and ‘cutting phases’. My biggest tip for utilising your bulking phase to its fullest potential is to increase your metabolic rate through reverse dieting protocols. You see, your metabolism is not static, it’s malleable (cool word right), it can be bent and changed to better suit your needs. The way I do this is I find the amount of calories that I maintain weight on, then I increase my daily intake by around 20-50 calories. I then wait for my body weight to stall again and I do it again. If you are okay with putting on a bit more body fat feel free to increase this number. This is just the way I do it What this means though is that when you finally get to your cutting phase you may be maintaining your weight on 3500 calories plus rather than 2500. The result is that you have much more room to drop your calories during this cutting phase. Then you just repeat the process all over again when you reach the level of leanness that you desire There are a few other influencing factors that come into play such as leptin levels, insulin response, your level of physical activity, etc but this covers the general basis and will make the world of difference if applied correctly. As always, if you have any questions feel free to add me or message me. Always happy to help, and if I happen to miss a message, please send another because it does happen sometimes. Jayden Damrow aka the hardgainer trainer Oh also, get ready for some great news. I will be launching my new website later this week (hopefully by Thursday) called the hardgainer trainer so keep an eye out for that and all the free gifts that I’ll be giving out

01.01.2022 When I first started training, I would constantly eat. Every time I would sit down to eat, I would have more than everyone else around me. The problem was I was eating the wrong things. I was eating chicken and broccoli or chicken and rice, sometimes mixing it up with tuna or eggs as well. I didn’t know any better. ... Right now I’m guessing these types of meals sound pretty familiar to you. That’s because like you, I had tried learning about nutrition from the top bodybuilders and this is exactly what they recommend. Below I have included a typical bulking meal plan that I came across when I was first trying to learn about how to build muscle. Look familiar? Straight away I can point out 3 issues with this particular meal plan: 1. There are not enough calories This meal plan comes to only 2500 calories which is nowhere near enough for a hardgainer like you 2. The meals/foods are not calorie dense - Trying to jam all this food in during one day would end up feeling like a chore 3. It looks boring as hell I don’t know about you but I don’t want to be eating chicken, broccoli and egg whites all the time When I finally started to do some deeper research and experimented on myself a bit I found that I needed at least 3500 calories or more a day to gain weight. As a hardgainer you are going to have to eat a lot. Imagine trying to eat 4000 calories of the food you saw above. That doesn’t sound like a fun time to me The solution? Go eat a f*cking pizza or 2 One pizza from dominos alone can be between 1200-1600 calories and they only cost around $7. If you were to try and get this from eating chicken and rice you would have to eat at least 1kg of cooked rice and 250 grams of cooked chicken. That’s a sh*t load of rice (in more ways than one) Now I’m not saying that you should eat pizza for every meal because that probably isn’t going to be great for your health. Not to mention the fact that you probably wouldn’t get enough protein either. Be smart, focus on getting your fruits and veggies in first; supplement with some extra protein through either a protein powder or some meat/egg and then have some fun foods that are calorie dense. Pizzas, burgers, chips, sausages, lasagna. I’m giving you permission to enjoy food once again. Your muscles, self-esteem and confidence will thank you for it in the long run. Jayden Damrow aka the hardgainer trainer If you have any questions about training or nutrition for hardgainers feel free to message or add me on Facebook. Alternatively, if you want more info on the subject make sure to check out the rest of my posts