Coach George | Sport & recreation

Coach George

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24.01.2022 Some of us aren’t blessed with a natural anterior pelvic tilt and natural ability to activate our Glutes during exercises. Also we tend to get the looks from other males at the gym who are like why the hell are you doing that exercise We are not doing a circus performance by doing bicep curls on a Swiss ball, we are doing a legitimate exercise which targets the Glutes in horizontal hip extension. Essentially being an isolation exercise with the ability to load the Glutes th...e most. So prior to a squat or a deadlift. Perform 4 sets of 15 rep hip thrusts, even with a knee band. Watch those Glutes grow! The hip thrust was pioneered by @bretcontreras1 the foremost expert in Glute research! ? 1 1 . #coachgeorge #coachgeorgemenelaou #gmtrainingmethod #trainingmethods #bodycomposition #hypertrophy #training #workout #muscle #strength #education #trainingeducation #exercise #bodybuilding #coaching #coach #onlinetraining #personaltrainer #transformation #strengthcoach #stability #online #exercise #trainsmarter #hipthrustisamust #hipthrust2020 #thegluteguy .

20.01.2022 WHAT IS THE LOWER LIMIT OF PROTEIN PER MEAL TO MAXIMISE MUSCLE PROTEIN SYNTHESIS? A study by schoenfield and Aragon in 2018 tried to figure this out. The purpose of the study was to review a large quantity of research papers who study the anabolic responses from a variety of feeding times and responses to whey protein

20.01.2022 The problem we face as coaches. Dieting for body composition results can be a straight forward thing in theory. Reduce calories under maintenance. Walk 10,000 steps. Sleep 7-8 hours a night. Eat 4 protein rich meals a day with equal parts veggies.... Train 3-5x a week depending on your goal, time. The above is not new. The issue we have is how to navigate the little nuances the above gives us. Take a celebrity for example. Give them 10mil for a role where they need to be jacked in 3-4 months. It’s 10mil. You Fucken do it, add some of that steroids into the mix to make it easier on yourself. In the words of Arnold, PUT THE COOKIE DOWN, NOW! I have to thank client @richhampton01 for this Croissant speech . Join the wait list for COACHING - DM ME. @teamprimeperformance #coachgeorge #bodycomposition #hypertrophy #training #workout #muscle #strength #education #trainingeducation #exercise #bodybuilding #coaching #coach #onlinetraining #personaltrainer #transformation #strengthcoach #nobullhq #teamprime #realtalknobull #prime #teamprimeperformance #squats #deadlifts #benchpress #quads #fitnesscoach #healthcoach #fitnessmotivation #fitness .

20.01.2022 I am starting to find it funny at the excuses I come across for putting down cardio as a viable option for fat loss or weight management. Excuses no:1 1 Your body adapts to Cardio in 6-8 weeks then no longer works. No, no it doesn’t. You don’t become the fittest person on earth in 6-8 weeks, that shit takes time and effort. 2 Cardio increases cortisol, therefore it’s bad for the body. Yes it does, so does weight training, so does stress, so does inflammation, poor sle...Continue reading

19.01.2022 THE START OF A LEGACY. This whole situation has been a bit of a blessing in disguise. For the first time ever I’ve bridged a gap Ive wanted to do for years. That is buy gym equipment and start training clients. This is not me saying I’m started a gym post Covid, it’s merely a step in the right direction to fulfil a goal.... I’ve had friends and fellow personal trainers tell me they can see I have the passion to open up a gym. I have no set date, but that dream is slowly converting to a reality. I want to be what this industry needs, we have too much of what it wants and not enough genuine people. #changethefitnessindustry ? 1 1 . #coachgeorge #coachgeorgemenelaou #gmtrainingmethod #trainingmethods #bodycomposition #hypertrophy #training #workout #muscle #strength #education #trainingeducation #exercise #bodybuilding #coaching #coach #onlinetraining #personaltrainer #transformation #strengthcoach #lifecoach #online #trainsmarter #rest #studio #trainingstudio #garagegym #homegym #garagegains

19.01.2022 GET TO KNOW YOUR BENCH PRESS GRIP! In the rules of progressive overload it’s important to keep the same exercise and the parameters of progression are load, reps and sets. It’s important not to deviate from the exercise. Choose a bench press for example. If I program a client for a close grip and they do close grip with me but then they do a mid grip on their own and find it easier. They have not progressed, they simply chose a stronger grip to perform the exercise.... Swipe right to see the subtle differences in grip. I used myself and the handsome model however my paws and my shoulders are huge sooo it’s not much difference in grip. But you get the idea. I like to believe that for high rep work a close or mid grip works well especially with accessory movement. A wide grip would work well for specificity and expression of pure strength as Thoracic extension, lower back arch and drive from the floor can be performed through greater extent in this position. Join the wait list for COACHING - DM ME. @teamprimeperformance

19.01.2022 In the past week I’ve had a few conversations with people who are not my clients and therefore I would love to educate them but then again, I don’t want to get into arguments with peoples instilled beliefs. If you want to believe the earth is flat, you do you. I’ll leave it to you to argue with NASA, scientists and sailors. Let’s think of this logically.... From the day you wake to the next day you wake, to walking, to exercise, to sleeping, to resting and even down to digesting food throughout the whole day your body is burning fuel Things like walking and exercise require more energy in therefore you have to make that up with food. Now carbs are fuel to the body, nothing else, some carbs have more fuel. But then again, dietary fats and protein are also a fuel source for the body. Now. If you burned 2,500 calories throughout the day and ate 2000 calories of food regardless of the fuel source this is what is called a deficit. It wouldn’t matter what time of day you ate as long as the fuel burned was more than the fuel taken in. So no. It wasn’t that you ate carbs late at night, it may have been the pizza, it may have been the Doritos, may have been the ice cream or the chocolates. It wasn’t the insulin storing fat, it wasn’t that you didn’t burn off the late night eating, it wasn’t that you didn’t burn off the carbs. It may have been the snacking you didn’t put in to your daily calories. Perhaps the yo-yo dieting has caused your resting metabolic rate to be much lower and therefore you find your daily calories are lower than they should be. But not to worry, jump on my fitness pal, track your foods and try eat more healthy and densely packed foods. - High protein meats. - Nutrient dense veggies. - Fuel sourced rice, oats, potatoes. - Useful fats like butter, coconut oil and olive oil. Be informed fam! . - DM me! Website launching soon.

18.01.2022 ONE FOR GOKU, ONE FOR KEFLA, ONE FOR THE ENTIRE DRAGONBALL MULTIVERSE. First we have the full body split. A great intro program and getting enough sets per muscle group per day. Second we have the upper, low and arms split. This one has been notoriously preferential for the Gokus of the world. Day 1 is upper body, day 2 is lower body, day 3 is arms and shoulders.... Third is the booty specialisation for the Keflas and those who want to grow the lower body but give enough to the upper body as well. No split lasts forever. Circumstances change such as: Bring up weak body parts, arms, shoulders or hamstrings. Specialising in a lift like the bench or Squat for performance. Increasing to 4 days with 2 lower body and 2 upper body. Improving capacity and output. There’s a huge difference between a program suitable for the general population and an individual specific program suitable to a client in a 1 on 1 or online setting. These splits don’t take into account rep ranges, reps, rest, RIR, Peaking. The devil is in the details.

15.01.2022 A TRANSFORMATION TO BE PROUD OF. @nisi_mene statistically lost almost a kilo per week, however when it comes to weight loss there are a lot of ups and downs. The year journey has been a venture into a LOT of aspects.... 1 It’s ok to eat fruit, rice, potatoes, whey protein-carbs are NOT bad for you. 2 Understand that diet breaks MAY need to occur, how you bounce back is what actually matters. 3 Understanding calories is paramount and making to chocolate to Fruit or rice trade is what’s needed for fat loss. 4 Metabolism isn’t not Slow you simply it calorie dense , non satiating foods. 5 Stick to foods you enjoy and are willing to eat in the parameters of being healthy and leading towards your goals. This is by far the biggest client transformation I have made to date. I’ve supported my brother as he has supported me through my career! 45kgs LOST! Mind blown. A reminder that nisi was also once at 173kgs! So that’s a lifetime loss of 66kgs. @nobullhq @teamprimeperformance . #coachgeorge #coachgeorgemenelaou #bodycomposition #hypertrophy #training #workout #muscle #strength #education #trainingeducation #exercise #bodybuilding #coaching #coach #onlinetraining #personaltrainer #transformation #strengthcoach #hiit #fitness #aerobic #fatloss #facetoface #1on1coaching #nobullhq #teamprime #realtalknobull #prime #teamprimeperformance .

14.01.2022 GEORGES GARAGE GYM VERSION 2.0. Twice the gains, all the pain! I’m a 1 man moving crew!... I’ve always preferred optimisation of space. As a coach I spend a lot of time on the gym floor and I can always visualise making it better. Andddd you know what, I try to make it better, I want to make it better, because I give a shit. This is my space, where I want people to appreciate the space. This tool 4 hours to accomplish. I wanted to use the space better. I wanted it to look neat. I wanted to adjust a level problem I had. I’m bringing in another piece of equipment and if I left it the way it was, it might’ve been a tad cluttered. I will be running my 1 on 1 training at @nobullhq however if the option is there, I’d still love to train people from home, or if anyone wants to have a training session with yours truly, hit me up. @nisi_mene .

13.01.2022 It’s probably one of the most fundamental reason why you don’t make any progress and it’s a very hammered point I try and make. How much do you want to lose? What steps are you taking to reach this goal? If all you did was adhere to 2-3 days of training a week with no other improvement in nutrition then that won’t cut it.... We need to understand and confront what triggers us into a binge, or comfort eating. Say no more, say yes less! If you go to your friends house, make your intentions clear about your nutrition. If they are rude and overbearing, find new friends! Follow a sound nutrition guide and a sound training program, a lack of a printed program allows for too much variability on your part and a lack of professionalism by your coach! Figure our your food preferences, what you can accomodate for, what you can improve. Best way is to keep comfort food out of your house, but damn it if Uber eats hasn’t ruined this premise for us. If you mentally fight off the will to go seek out comfort food, that in itself is a mental victory and this is a war of attrition. You have to most of the mental battles to win the war. Most of all, confront change and confront patterns of eating behaviour are the sure fire way you will change and reach your goals!

13.01.2022 TRANSFORMATION NIZAM. You may have seen him in a few of my posts. He is a dedicated trainee and puts in a lot of effort. His main goal was to reach a healthier bodyweight while trying to put on muscle. In the meantime we improved a lot in his strength capacity. Getting up to a 105kgs bench, 115kgs squat and a 140kgs deadlift.... He lost 10kgs, dropped 10% Bf and gained 3kgs of muscle. We had difficulty gaining while cutting and went through 12 weeks on maintenance calories, nizam’s body certainly finds it hard to gain muscle. But great job, we look forward to continue seeing his progress. He trained hard. Put in the work. Reaped the results. @nobullhq @teamprimeperformance . #coachgeorge #coachgeorgemenelaou #bodycomposition #hypertrophy #training #workout #muscle #strength #education #trainingeducation #exercise #bodybuilding #coaching #coach #onlinetraining #personaltrainer #transformation #strengthcoach #hiit #fitness #aerobic #fatloss #facetoface #1on1coaching #nobullhq #teamprime #realtalknobull #prime #teamprimeperformance .

12.01.2022 STRENGTH VS HYPERTROPHY. I will do my best to simplify a complicated topic. Just remember, getting in to the gym and disregarding a program in favour of hitting a one rep max is a great way to train your ego, it doesn’t do anything for Hypertrophy or strength purposes. REP RANGES:... Strength: 3-6. Hypertrophy: 5-20. Performing higher than a 6RM just does not yield enough Myofibrillar adaptations for strength. Higher than 6 reps tends to lead to more sarcoplasmic fatigue and MPS, this is better for muscle growth in when training in a higher rep range. MOVEMENTS: Strength is primarily based on getting stronger in a specific compound lift (LB Squats, Deadlifts, Bench Press etc) Hypertrophy is focusing on a wide variety of joint angles to stimulate muscle fibres and fatigue. (HB Squats, Lunges, Leg Extensions) There is less of a carry over moving from Machines to barbell but there is more of a carryover from Barbells to machines, because barbells simply improve basic/general strength. COMPOUND VS ISOLATION. There will be a huge focus on general readiness to complete a compound lift, more warm up sets, more activation, but with isolation there is less need for warm up sets, also there is more variety and isolation exercises. You need to give enough stimulus to specific muscles if you want to grow muscle as opposed to strength. EXTERNAL VS INTERNAL CUEING. Pushing a weight away in comparison to flexing your chest at the end of a cable flye. There are different curing mechanisms required when you are training for the these two methods. If you are focused on flexing your Vastus Lateralis at the middle of a squat during a 5RM you have the wrong idea completely. It just doesn’t work that way. Bracing and breathing are done slightly differently as well. FOLLOWING A PROGRAM. Fulfilling program obligations are the number 1 reason to achieve results. Not following a program is why you don’t achieve any results. A progress blueprint is laid out on the program for you to succeed. ? 1 1 .

12.01.2022 NOT MAKING ANY PROGRESS, I GOT YOU COVERED! 1 Following your Insta influencers daily workout is a silly way to make any progress in muscle or fat loss. Their whole page is design ti get you to click that like button. Understand the principles of progressive overload, aka adding weight, or sets, or reps each session until you peak, deload, rinse and repeat.... 2 A general rule for a complicated factor. Funnel it down to What your goal is? Fat loss, muscle or recomp. Figure out what your calorie requirements are for this goal. Then figure out what your protein requirements for this goal is. Then do this day in, day out, week in and week out until goal is reached or calorie and protein changes are necessary to continue to move forward to achieve your goal. 3 Sleep. Poor sleep, less muscle, more fat, more likely to make poor decisions and to fail in adherence to your training and to your diet. - Blue Light blockers . - Shower and brush your teeth. - Hanky panky . - Read a book . - Take Melatonin (Proven to improve sleep, muscle mass and fat mass) - Use headspace. - Sleep in most comfortable position. - Sleep with the fan on. Cool is good. - Sleep naked. 4 Patience and consistency. 1 meal and 1 training session missed isn’t going to ruin your progress. So take the day for yourself, and simply move the session to another day, your muscles don’t care if you did not train them, they can be worked another time. Also 80/20 rule may be a good option for more flexible dieters but if the so called 20 is ruining your progress and you bump the calories way over then it’s time to reassess. I recently had a client who was guesstimating snacking and was well over calories. Sometimes you need to understand that tracking is important. So to sum up, this progress is going to take some time. Set yourself a timeline to achieve, checkpoints to make sure you are adhering to your progress. Every time you fail Captain America’s Shield breaks, so tell me. Why do you hate Captain America! . - DM ME. @teamprimeperformance

10.01.2022 CLIENTS TOMS SOLID TRANSFORMATION. A goddamn super saiyan right there . His goal was to become stronger and perform while improving body composition and what an achievement it was. Over a 6 month period Tom brought his bodyfat down from 20.4% bodyfat to 10.6% bodyfat while gaining around 5kgs of muscle. His programming consisted of main Hypertrophy worky while monitoring his diet to bring his bodyfat down and optimise muscle gained.... Tom came to me as boxer where we first focused on strength and structural balance exercises until Tom wished to pursue more aesthetic goals. He was more protracted so a structural phase with more retraction, pull movements of a 2:1 ratio were perform. This allowed Tom to have more mobile shoulder range increasing his ability to properly contract all heads of the deltoids, forcing growth. As an adaptive coach we realised Toms shoulders grew exponentially and so did his back, this was a good thing as we were able to prioritise arms, legs and chest in order to balance out his physique. Toms nutrition consisted of 155-175g of protein per day, post workout carbs carbs such as white potatoes, white rice. If your aim is to gain muscle and to perform, match protein requirements and fuel performances using insulin growth pathways as well. The leaner you are the more carbs drive to muscle tissue. . - DM me!

10.01.2022 HERES A GOOD START TO HEALTHIER CHOICES OF EATING. People get so caught up with Oh this diet is the best, or that diet is the best. Listen to me very carefully. The DIET that you can stick to the most that doesn’t cause binge eating and poor eating habits is the diet you can stick to. If that is Keto, IF, Vegan, vegetarian, Omnivorous, Mediterranean. That will be optimal for your health.... I don’t have a list for every healthy or unhealthy food. But at most if you eat a food your partner or family member would judge you for eating if you told them you were dieting. It’s probably not a great food for you. Sometimes in the back of your mind you are like, oh why am I eating this. Probably not a good idea . Carbs and fats on their own are not that bad for you. But high calorie, low protein fat and carb combinations are probably not going to be great for you. But honestly, if you have a little bit of a snack, and you are meeting your goals of muscle building, fat loss then who gives a shit! It’s working. DM ME TO JOIN THE COACHING WAITING LIST - @teamprimeperformance

09.01.2022 2 EXERCISES PER MUSCLE AND NO MORE WOULD BE NEEDED! JK! I come from a perspective of the fact that at my biggest at 175kgs moving was a huge effort. What were the goals I laid out for myself? To move better!... Have my strength on par with my size. Be able to do a pull ups, push up, dips, lunges. Improve carryover time Bodyweight component. Goals that anyone would benefit from now that I think about it. We try to over complicate a movement and justify its merits for isolation and muscle building. When I was deadlifting 220kgs without a belt and Power Cleaning 125kgs, you better believe I could move with huge output and force. Even so I wasn’t small, I was still sizeable. Point of the matter is, performance and moving through life with purpose is not replicated on a machine or an isolation technique for muscle building. It is through extending the realms of bodyweight movements. CMON, DONT BE A GIRLY MAN! Rainier Wolfcastle. Push, harder, go faster Max, reach over the top, master your ass! DM ME TO JOIN THE COACHING WAITING LIST - @teamprimeperformance

08.01.2022 WANT A BIG BACK? THEN READ ON. A big upper back is involved with all muscles involved with the Thoracic spine. Lats, Lower/mid/upper traps, rhomboids, and to some extent rear Delts and Multifidus. So how do we do this. I’m not including dumbbells or cables during this post. So let’s go for the top 4.... Pull-ups/Chin-Ups. If you are above 85-90 kilos and can do Vertical pulls, I guarantee your back is thick and wide. I got my first Chin up when I was 140kgs, and my back if I say so myself is pretty solid. Incline Lever Row or Incline Torsonator Row. Kind of has a few names, but man this machine is awesome. Even tension throughout the movement as it angles up to your chest. Performance gyms need a high quality piece of lever rows. Bent Over Barbell Rows. These come in many variations, I think it defeats the purpose of the exercise if your body is inclined above 35d and you perform a row. But I’m a huge fan of Parallel rows, Pendlay rows, Flexion rows, Supinated BB Rows. Cambered bar Seal Rows. EVERY gym should have a seal row bench, did this once in Austria and got the lat/Trap pump of my life. So effective in contraction of the bar and so much horizontal strength development from this alone. Gravity has always been my friend when choosing exercises, I always train for function but inclusion of aesthetics and strength. What are some other Upper Back exercises you like? Comment below! ? 1 1 . #coachgeorge #coachgeorgemenelaou #trainingmethods #bodycomposition #hypertrophy #training #workout #muscle #strength #education #trainingeducation #exercise #bodybuilding #coaching #coach #onlinetraining #personaltrainer #transformation #strengthcoach #online #trainsmarter #rest #sets #volume #intensity #chuff #gains #upperback #backbuilder #yoked .

08.01.2022 BIG WORDS! THIS IS HOW I ELUCIDATE, BUT GENERALLY THAT JUST OBFUSCATES PEOPLE, HOWEVER SCINTILLATING IT MAY BE. Sounds kinda sexy, but you have no idea what the hell Im talking about. Sometimes you need to calm down with the vocab and the science shit, perhaps you’ve been using the fancy word toilet paper on the Crappier too much and you think using big words makes you sound smart. But generally you just end up sounding like a giant douche’. Ever hear the term If you can’t... make it simple for someone, you don’t understand the concept yourself. Clients don’t need to know energy systems or the goddamn Krebs cycle, hell I’ve seen it a million times and even I forget. Why? Because you recall the things you use the most and your brain discards things you never use. Put the goddam Thesaurus down and chill with the big words. ? 1 1 . #coachgeorge #coachgeorgemenelaou #trainingmethods #bodycomposition #hypertrophy #training #workout #muscle #strength #education #trainingeducation #exercise #bodybuilding #coaching #coach #onlinetraining #personaltrainer #transformation #strengthcoach #online #trainsmarter #rest #sets #volume #intensity #chuff #gains #RIR #pascoevale #brunswick .

08.01.2022 HOW MUCH PROTEIN CAN THE BODY USE IN A SINGLE MEAL? https://jissn.biomedcentral.com//pdf/10./s12970-018-0215-1 0.4g /kg/meal = 1.6g /kg/day minimum required dose for healthy and young adults <45.... 0.55g /kg/meal = 2.2g /kg/day >45 older adults have anabolic resistance and therefore require the maximum require this minimal amount per meal to stimulate MPS, however this could be considered maximal amount for healthy young adults. Also pair Whey protein with some slow digesting fat such as Almond butter if away from your workouts for a slow digestion and assimilation. ? 1 1 . #coachgeorge #coachgeorgemenelaou #trainingmethods #bodycomposition #hypertrophy #training #workout #muscle #strength #education #trainingeducation #exercise #bodybuilding #coaching #coach #onlinetraining #personaltrainer #transformation #strengthcoach #online #CICO #insulin #infographic #protein #mealfrequency #nutrition #proteinfeeding #anabolic #whey #casein .

07.01.2022 YOU GUYS ARENT GOING ALL THE WAY DOWN, ITS CALLED FULL EXTENSION AND IM NOT SEEING IT. Even in 1998 they knew what they were doing! Range of motion is huge when you are trying to illicit muscle growth. 2 factors you need to consider:... 1Range of motion of a muscle! 2Range of motion of an exercise! Let’s look at a press exercise Barbell Bench Press: The bar touches your lower chest and then you press it away until the arms have straightened/triceps locked out. Compared to a Dumbbell Press: The dumbbells touch the upper chest/almost front Delt, this is an increased range of motion compared to a Barbell press. Understand the most lengthened tension and flexed tension is STILL tension, or even so! It’s the main stimulus applied on a muscle creating the ideal mechanical tension, the main driver for muscle growth. Some of the most butchered exercise I see: Seated shoulder Press. Tricep Cable press. Squats. Dumbbell Rows. Every exercise for that matter actually, people seem to stuff up the most simplest of exercises. If you feel like you are unsure on the proper range of motion, ask a coach. WITHOUT RANGE OF MOTION YOU CANT QUANTIFY A FULL REP HAS BEEN PERFORMED OR WHETHER YOU HAVE PROGRESSED SESSION TO SESSION. @nobullhq @teamprimeperformance . #coachgeorge #coachgeorgemenelaou #bodycomposition #hypertrophy #training #workout #muscle #strength #education #trainingeducation #exercise #bodybuilding #coaching #coach #onlinetraining #personaltrainer #transformation #strengthcoach #hiit #fitness #aerobic #fatloss #rangeofmotion #1on1coaching #nobullhq #teamprime #realtalknobull #prime #teamprimeperformance .

06.01.2022 CHIN UP PROGRESSION. On yesterday’s poll I had Wonder Woman in mind and realised one of the goals most women want are pull ups/ chin ups. So I figured I would put a progression up.... After this phase you can start to move to more advanced pull up variations like Ring pull-ups, Rope pull ups etc. But the sole purpose of this program is to progress you to and past your first bodyweight chin up. Tempo understanding. Example 3-2-1-1 First number 3: Eccentric or downward component. Second number: 2 Isometric or pause in lengthened position. Third number: 1 Concentric or upward component. Fourth number 1: Isometric or pause in Contracted position! . - DM me!

02.01.2022 My plate stack is sexier than yours. The worse thing you can do is set goals and not have a time in which you want to accomplish said goals. I’m still waiting for a tripod to film gym exercises in my garage. Buying a Printer for work is a harder process seeing as everyone has worked from home and bought out all available good printers. The days I want to cut tree stumps out of my yard it’s either usually freezing, there is a family gathering I need to attend, or I’m bus...y with clients and have a small window to do so. Saving up for a post Covid Coach to get into top shape, which means less money for a Podcast microphone, money, money go fund me! Reading more studies and might start a Live video where I run through studies, but I have a good personality so I’m not boring like most people. So hopefully it gets people watching who knows. I live in Pascoe Vale so I will have options to train people both at home and at my new gym @nobullhq in Brunswick once restrictions are up. I also can offer Bioprint and Nutrition protocols for all that wish to do so. Making people stronger and healthier one step at a time. ? 1 1 . #coachgeorge #coachgeorgemenelaou #gmtrainingmethod #trainingmethods #bodycomposition #hypertrophy #training #workout #muscle #strength #education #trainingeducation #exercise #bodybuilding #coaching #coach #onlinetraining #personaltrainer #transformation #strengthcoach #lifecoach #online #trainsmarter #rest #sets #volume #intensity #chuff .