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21.01.2022 Interested in getting bigger AND stronger ?? Looking like @stuart_brooke_coaching ?? Well we can do the first two !!! Next week we will be launching our pow...er building programs . Price and terms etc tomorrow. Pm us for details Chad

21.01.2022 Back training Rope Lat Pullovers (warmups) 3 x 20-10 reps s/set with Underhand Rope Rows (warmups)... 3 x 20- 10 reps Prone DB Rows 4 x 15-10 reps Bentover Rows 4 x 15-10 reps Parallel Grip Chin-ups 4 x 8 reps Wide Grip Lat Pulldowns 3 x 15-10 reps ____________________________________________ This training program is structured to warm up and engage the lats and rhomboids through the first 2 exercises supersetted together. From there, a supported, free weight rowing exercise with dumbbells to work the entire back musculature except the spinal erectors. Fourth exercise, Barbell Rows allow you to further overload your lats and rhomboids, without your lower back being compromised from previous exercises. Parallel grip Chin-ups provide a basic bodyweight movement to drive the torso up above the elbows with each rep. Last exercise is traditional lat Pulldowns, focusing on holding a slight pause at the bottom of each rep. ____________________________________________ Try this type of programming if you want to develop the thickness of their middle and upper back, or already have noticeable width in their back poses.

19.01.2022 Basic Chest Routine for Growth Pec Deck 2 warmup sets of 20-15 reps 2 working sets of 10-12 reps... Incline DB Press 2 warm up sets of 15-12 reps 3 working sets of sets of 8-12 reps Bench Press 2 warmup sets of 15-12 reps 2 working sets of sets 8 reps Incline Hammer Press 2 warm up sets of 15-12 reps 1 working set of 8 reps 1 double dropset of 8 reps, 10 reps, 10 reps.

18.01.2022 Online coaching for male & female physique and strength athletes. . Take the guesswork out and learn from a coach with experience in both powerlifting and bodybuilding. Email, Skype calls & weekly updates available. . Direct message or email [email protected] to build a personalised plan that's right for you.... . #bodybuilding #powerlifting #onlinecoaching #nutrition #strengthtraining #physiquegoals #personaltraining #powerliftingmotivation #brisbanefitness See more

17.01.2022 Too many over-think the workout, yet underestimate the value of progression. Many aim to create the perfect workout, ticking all the hypothetical boxes to build the perfect physique. But if you think you can start at the top of the mountain of program design, where do you progress to from there?... It’s rare for me to train and not see other lifters trying to reinvent the wheel. The need to add in bands, attachments, to activate the muscle in the perfect way, to stimulate the muscles in the perfect way, to develop the perfect physique. To be sold a dream. Elaborate programs bought from people who built their muscle with heavy basics compound exercises. I guarantee you, getting stronger within the 8-12 rep range on basic free weight exercises will give you the actual mass needed to then perfect that through the addition of minimal, specific exercise selections. Those who misunderstand the wheel try to reinvent it.

16.01.2022 Quick video for those asking about the refeed days of my prep diet 3 weeks out from @ifbb_queensland. If your nutrition is holding you back from your goals, let me help! I am prepping myself, and can prep you too, whether it's for the stage, killing it in the gym or to feel your best out and about this Summer. Online nutrition and coaching available. DM me or [email protected]

11.01.2022 Work hard whenever and wherever you can, but work hardest on your own patience. Everything you want the most is on the other side of time.

10.01.2022 Hungry? . An example of the of foods and combinations my @empoweredonline weight loss clients are provided. The following are the amounts I currently eat at 4 weeks out from a bodybuilding show, emphasising volume and balance. . Breakfast: 50g oats, 50g strawberry & 2tbs psyllium husk. 100g chicken breast, 4 whole eggs and broccoli.... . Meal 2: 250g raw weight lean beef, 100g raw weight basmati rice. . Meal 3 and 4: 400g raw weight white fish, 50g raw weight basmati rice & broccoli. . Meal 5: 600g raw weight white fish & broccoli. . Total of 3000cals for the day. [email protected]

07.01.2022 . EMPOWERED ONLINE - Online Coaching - Client intake is now open for 2018. 12 week personalised training programs & nutritional guidance for your goals.... Tailored prep services for male and female bodybuilding and powerlifting competitions in 2018. Work with an experienced, educated & qualified athlete whose competed in both high level Bodybuilding (IFBB) and powerlifting (GPC & ProRaw). Direct Message for enquiries or [email protected] LIMITED SPOTS AVAILABLE.

06.01.2022 6 months of working towards a goal, backed by a plan based on my own knowledge & experience. Self-coached, if I didn't think I could coach myself, I wouldn't be coaching others. ProRaw Powerlifter to IFBB bodybuilder. 136kg to 120kg. I remember telling bodybuilders after 2015's NABBA comp that I wanted to do powerlifting and they said "stick with bodybuilding"... then at ProRaw, I said I was doing IFBB in October and they said "Stick to Powerlifting"... Get a coach with exper...ience in both, who puts training and diet first... [email protected] #bodybuilding #bodybuilderwithatotal #powerlifting #harrisstabilitysystems #ifbb #arnoldclassicau #proraw #massthetics #powersuppscleveland #strengthtraining #onlinecoaching #compprep #empoweredonline #diet #nutrition #vascularity #jdnutraceuticals #igfitness #gymandfitnessfashion #transformationtuesday #ttcstrength

06.01.2022 Some coaches talk about the mind-muscle connection as though it’s the most fundamental aspect of bodybuilding-training. I’ve always seen it as part of the puzzle. It’s what we focus on while warming up. An example would be performing pec Flyes of pec-deck prior to chest and shoulder training. each rep is a fast eccentric and slow eccentric movement. This is where I am checking for any niggles or tightness that I need to stretch or trigger point before the next, progressively ...heavier set of slow, concentrated repetitions performed as carefully as the heavy, high effort sets will be shortly after. A thoroughly warmed-up muscle group will perform safely, but thoroughly warmed-up movement will be performed well. Don’t overlook the activation of muscle groups as broscience, think of them as warming up both your muscles and your central nervous system. We must jog before we run. But don’t fail to progress to heavy, well performed free weight exercises. As I guarantee you, the last reps of a 6-8 plate bench press is going to have you feeling every muscle fibre involved. Something to help answer your questions next time you ask why you’re feeling muscles activate better than ever but they’re not growing.

05.01.2022 A very late breakfast (I often stay up late doing client work when the little ones are asleep and I can focus 100%). @pureggandlifeplus carton egg whites Bunch of asparagus 200g champignons mushrooms... Fermented sauerkraut Picante zero cal hot sauce 75g rolled oats 2 tbs psyllium husk 200ml organic coconut milk Coffee with 100ml coconut milk [email protected] for nutritional advice.

05.01.2022 Week 3 of wave loading, so same weight for increasing reps each week, and increasing the seriousness as well. #powerlifting #bodybuilding #harrisstabilitysystems #bodybuilderwithatotal #houseofsupplements #ifbb

04.01.2022 Rundown of a 123kg Superheavyweight dieting through their depletion phase. . If your "normal" diet doesn't taste this damn good ...then I can definitely help! . Ongoing nutrition coaching and one-off meal plans available. [email protected]

02.01.2022 Start planning now for 2018 Season A shows, GPC and CAPO state championships. . [email protected] . #powerlifting #bodybuilding #nutrition #diet #fitness #strengthandconditioning #strengthtraining #onlinetraining #ifbb

02.01.2022 More client positions will be opened as of next Wednesday. Nutrition and training for physique athletes, powerlifting and weightloss/body recomposition. If you are interested, send a message with your information and best email contact.... Regards Stuart Brooke Empowered Online