Jason Galea STCfit- Physique Coach | Sport & recreation

Jason Galea STCfit- Physique Coach

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25.01.2022 GAINS CAN BE MADE RIGHT NOW The research does not indicate a clear hypertrophy bias to heavy or lighter loads. The data shows rep ranges from 3-30RM+ can yield a hypertrophic response. ... If we look at this practically in the current climate of the world, you can still make gains lifting with lighter loads.To ensure you are providing a sufficient muscle stimulus for growth or maintenance, sets are to be taken to muscular failure or close to. The muscle fibre recruitment is likely very similar between heavy loads and light loads when working to a close proximity of failure. If those fibres are exposed to sufficient tension over time, adequate protein in the diet and sufficient overall calories, hypertrophy will likely be the result. In terms of how close to failure should you work, roughly between 0-4 RIR (Reps in Reserve) seems appropriate. How close to failure you go depends on various factors like; total volume, exercise type and training age to name a few. Basically, right now gains can be made and it all comes down to having the right program, diet and structure. If you want to make gains right now, send me a DM to join our Boss Physiques I-swoleation Program. The perfect program to make gains and get shredded, even in isolation.

25.01.2022 People often associate initial strength gains during a program with an increase in muscle size. These same people usually partake in training programs that last 4-6 weeks in duration. When we look at initial adaptations that happen during a program, a lot of them are coordination and motor learning based. This is usually the reason we see very linear increases in strength during the initial 1-4 weeks of a program. It has very little to do with an increase in muscle size. Wha...t usually happens next is the athlete has 2 weeks, where they are actually driving hypertrophy specific stimuli from load, because their program last the typical 6 weeks. They then repeat the cycle again, and again. In my opinion we should be spending a longer period of time on that program. Progress beyond that initial phase of linear strength gains (from coordination and skill acquisition) is very likely to be from an increase in muscle size. I agree that specialised programs can have a shorter timeframe, but in most cases we should be spending MORE time on hypertrophy specific programs. The thing I find the hardest is keeping the client entertained/compliant on a longer program. This is where it is more valuable to have exercise constants from program to program like; hack squats for quads, or dumbbell presses for chest. The other reality of program length is, the program stops when you stop getting results, and you have tried intervention to continue progress. There is no set 4-6 week magic timeframe. Thank you for reading

22.01.2022 The use of fasted cardio has been a common practice in the fitness world for well over a decade. People swear by its use with no evidence to support its practice. For fasted cardio to be superior it must work in a manner that influences energy balance outside of adding to ones daily energy expenditure. It must enhance daily energy expenditure? ... Enhance fat loss for the same energy burnt, or decrease someones appetite so they eat less and lose more fat? But the answer to all of these suggestions is NO. There is no evidence that fasted cardio increases daily expenditure to performing THE SAME bout at a different time of the day. Fasted cardio may burn more fat in comparison to fed cardio, but that is looking at things through a microscope, isolating variables that dont really matter. Your daily energy expenditure is the overarching variable someone is working with, what you burn and when, means nothing in the bigger picture. And finally, fasted cardio does not decrease ones appetite. There is actually evidence to suggest that it may increase appetite in some individuals. Looking at the evidence, its a big thumbs down for fasted cardio for me. It shouldnt be something we are forcing ourselves to do. In a lot of cases the extra 1-2 hours of sleep we may get, is way more beneficial than forcing ourselves to hit the pavement, or the treadmill in the early AM. Do your cardio at time that conveniences you best and ensure you are managing your energy balance. See more

22.01.2022 Always do what you have always done? Then you will always get what you have always got. And for some of you that is frustration, yo yo progression, and disappointment. But who is to blame when you do the same shit that didnt work last time?... Or it worked for a bit, then you went back to how you were before you started. So did it really work? Maybe you need a totally different approach? Something calculated, specific, with a degree of flexibility July intake for online coaching opening up next week. See me in the DMs to secure your spot, or hit the link in my bio and select coaching.

21.01.2022 The pursuit for muscle gain is long and at times very arduous. It takes a level of commitment that very few understand, especially when the initial honeymoon period of gains is over. From that point onward its a strategic, persistent journey of effort, recovery and individual analysis.... For the full article, hit the link in my bio and select latest articles. June coaching intake enquiries now open. Link in bio and select coaching for more info

21.01.2022 When something has to change but you dont know where to start. Sometimes you have the take an approach that is completely opposite to what you have been doing currently. This is an example of what can happen when you go from: Doing heaps of cArDiO ... Barely any weight training Low cal dieting forever and being scared to intake more calories Feeling frustrated but continuing the same cycle over and over But with the right guidance and consistency, then start: Spending time at maintenance and a surplus of calories Doing strength training and lifting through all rep ranges Eating a high protein diet Taking a performance approach to training Trying something different and turning into a Fkn weapon! It takes a lot to go against the things that ppl believe are right and wrong. Especially when it comes to themselves. But if you are continuously doing the same thing over and over, but not getting a different outcome, when do you decide to take a different approach? It can be done, and you can do it. You just need to be willing to throw it all on the table and be guided the right way. Everyone has been in a situation where they are frustrated about the results they are not getting but arent sure what the next move is. Something has to change. Thats my advice to you . August intake for online coaching is now open. For more info send me a DM or hit the link in bio and select coaching

20.01.2022 The difference it makes when you focus on the things that matter. PIC ON THE LEFT: No formal training program No calorie control... No carbs No energy expenditure management Lots of supplements PIC ON THE RIGHT: Progressive programming Calorie and macronutrient management Energy expenditure management Very few supplements Too many people focusing on the things that dont matter, when all they need to do is learn the fundamentals, and choose a method that suits the goal and the client. It doesnt have to be complicated, in a lot of instances the plan is quite simple. Whats difficult is the effort you put in and the sacrifices your willing to make to achieve your goal. Enough with the voodoo S&@T! For coaching enquiries find me in the DMs Join my 90 day body transformation program See more

18.01.2022 Driving a stimulus in training is how we set off a cascade of events resulting in an adaptation, like muscle hypertrophy. Using hypertrophy as the example, a hypertrophic stimulus is best achieved by working within the framework of 3 thresholds: -Load (30-85%1RM)... -Proximity to concentric failure (0-4 RIR) -Volume (MEV-MRV) Whats important to understand is these are thresholds, so they have a range of effectiveness that comes at a cost. The lower the threshold the poorer the stimulus, but the lesser the fatigue. Whereas the higher up the stimulus threshold, the greater the stimulus, but fatigue is also at its highest. Application of these training stimuli is a fine balance between; how much stimulus is to be driven? And for how long do we sustain it? Its great to train hard and tick all the proxies of a good session like; the pump, DOMS, muscle disruption etc. But these symptoms should be transient. There is very little value in annihilating yourself in the gym and not being able to move for another 7 days.

18.01.2022 Im not losing weight but Im in a DeFiCiT By definition you are incorrect. I dont know how many times Ive heard someone say this. Technically speaking, if you are not losing weight, you are NOT in a calorie deficit. ... Your metabolic rate is a moving target and weight loss is a reflection of many variables, the major ones being: * Time spent at maintenance calories or even a surplus * Time spent in a energy depleted state * Aggressiveness of calorie adjustments * Amount of total activity being prescribed, including training, cardio, steps etc. * Accuracy of diet and activity tracking It is important to understand that there are adaptive mechanisms involved here, that go far beyond putting some personal data in a calculator which supposedly indicates whether your in a deficit or not. This is a formula that is a logical starting point, but its most likely not accurate. This is why there is a phase I like to call personification, where these starting data points give real clues to a coach of where the client is at in relation to; maintenance calories, deficit calories, duration of the diet, need for a diet break (time frame dependent) and when to make adjustments. In summary being in a deficit is a moving target, its not a figure that spits out of a calculator. Diet flexibly and sensibly people July intake for online coaching opens next week. For more info hit the link in my bio and select coaching, or send me a DM

18.01.2022 KEEP YOURSELF ACTIVE Things might be different right now, but our need to keep active, is as important as its ever been. Listed are some of the more important and applicable reasons to keep yourselves active.... If your working from home, stick to your daily rituals. Workout at the same time (if you can), create a space to train at home, get changed into your workout clothes, train with your partner, or as a family. I know there are ppl out there whos attitude toward home based workouts is quite negative. In my opinion your program sucks and so does your attitude. Now is a time for innovation, but the pursuit toward your fitness goals shouldnt stop. If your after some help with your training we can help you. Last chance to get in for our home based workout coaching programming. It will be closing in 2 days and re-opening in 2 weeks. Send me a DM to get started, or to get yourself on the waiting list for next intake Stay healthy and active

16.01.2022 Effective program design is like a recipe for a meal. The structure and thought process is key to people following and achieving the desired outcome. The best program on paper is useless if its not catered to the individual. It also needs to be specific to the training outcomes that individual wants to achieve. To increase the potential for progress, we also need to think about how we are going to move from point A to B over the timeframe of the meso cycle.... Finally, we need to consider the dose response in terms of total work done per week, and per session. Remembering that this will change for an individual over their training life. And at all times we are considering how will that person respond to that dose of work, and can they recover from it sufficiently? If your program design is thought out in this manner, you are ticking the boxes. If you dont have these considerations in your program, get a better one July intake for coaching almost open, DM for more info

15.01.2022 WHY YOU SHOULD WORKOUT REGULARLY There has been a lot of chat about mental health lately in check-ins and video calls the past couple of week. I thought it was important to outline the benefits of working regularly and mental health management.... Enjoy.

14.01.2022 Gyms are opening and prep has commenced for a lot of people. Best of luck to everyone. Enjoy the process, ask questions, and understand the why.... Be ready to do things when you dont want to, and block out all those voices in your head, saying you cant, cause you can and you will. And its worth it June intake for online coaching is open. Send me a DM and lets have a chat about your goals and secure you a spot. Bit of #TBT for you all

14.01.2022 Be the beacon of light in a dark time. I am a huge believer in leading by example. True leadership comes from not only what you say, but your actions. If you want your clients to make progress, set the damn tone and LEAD.... Realise your responsibility to set the tone for those that follow behind you. As Winston Churchill said The price of greatness is responsibility. 5 spots available for June online coaching intake. To get on the waiting list send me a DM and lets chat See more

14.01.2022 Incredible change happens when you decide to take control of what you have power over, instead of craving control over what you dont. Its easy to surrender your control to overwhelm, and hide behind it until the heat dies down, but whos really crushing life with that mindset? Online coaching intake is open. Take your results to the next level. Hit link in bio for more info or send me a DM

13.01.2022 In a world of instant gratification, patience is a lost trait. There are a lot of things you can obtain instantly, but that doesnt include results in the gym, or to your physique. Every person I know who is a short cutter, always fails to maintain their results.... Why? Because they dont embrace the process, they are not conscious of their behaviour, they are not laying foundations to be built upon. Instead they are doing some ludicrous, unsustainable protocol, chasing some shiny red ball, or abusing the fuck out of gear . The truth is these ppl dont deserve long term success, and the formula is destined for them not to achieve it. Everyone needs to slow down. I get it, we want results now, but if you learn the fundamentals, train hard, have good programming and nutrition, the results will come and STAY. Dont you want results that will last? I know I do, and my clients do. Cut the short cuts kids Online coaching intake closes in 3 days. To learn how to get results that last, and to look good naked send me a DM or hit the link in my bio

13.01.2022 MAXIMISE YOUR MUSCLE GROWTH Reps in Reserve (RIR) refers to how many more reps you could do in a set, before task action failure. For example, 3 RIR= The athlete was 3 reps away from task action failure. ... Task action failure refers to the inability to meet a predetermined criteria for successful completion of a task, like an exercise, with a predetermined range of motion. When it comes to hypertrophy and muscle preservation, how close you train to task action failure has a significant effect, but this doesnt mean you need to be maxing out every set either. It can depend heavily on the % intensity of your 1RM (along with other variables like training volume of course). Based on the data, we have a good idea that sets involving 80% or more of 1RM, can be taken from 0-4 RIR with favourable results in hypertrophy . We have also seen that using a load of less than 60% of 1RM, has more favourable hypertrophy when taking close to, or to complete task action failure (for alot of people, this is you right now!) Considering both ends of the intensity spectrum have favourable evidence to show the relationship between RIR and %1RM, we could speculate that intensities between 60-80% 1RM, may have favourable hypertrophy working in a range of 0-2 RIR. This is not a conclusive model but something to keep in mind, especially right now in this climate. If you have goals relating to lean mass preservation or hypertrophy, adapt your training accordingly based off the % 1RM you have the ability to work in and their respective RIRs.

13.01.2022 Its easy to look at a paradigm, pick what you like from it and discard the rest. For everyone who isnt a high responder this isnt going to work for you when it comes to muscle growth. Movement mastery should be the goal, maximising the most with the least. Understanding the synergy between strength and hypertrophy, so your progress can be almost endless. Maximising progress with the least amount of work, so you can play the card of more work later. Creating programs that... are progressive in nature, taking recovery and general adaptation principles into consideration. Stressing the need for patience, as building a physique takes time and persistence. And finally, working on the things that you suck at, that you find hard and not emphasising the things that youre good at. This is what builds great physiques. #MuscleSupremacy See more

12.01.2022 THE LENGTH TENSION RELATIONSHIP As the sarcomere changes length the amount of force that muscle fiber can produce also changes. This relationship is a combination of two separate relationships; the active length-tension relationship, and the passive length-tension relationship. The active length tension relationship refers to the degree force produced as a muscle fiber contracts at optimum length. This is determined by the overlap between the actin and myosin filaments. ... Muscle fibers also produce a considerable amount of force when they are lengthened to very long lengths. This is due to the elastic properties of the muscle fiber structure. This is called the passive length tension relationship. Defining passive and active energy can be considered as: *Passive energy is made without substrate, it is generated by recoil tension force from stretching the muscle. *Active energy is a process that requires ATP to create force from a muscle contraction. The length tension relationship plays an important role in driving specific hypertrophy adaptations. As the muscle changes length, it also changes shape. Its this change in shape that has been shown to develop specific characteristics of a muscle in terms of growth. When a muscle is lengthened with applied force it will deform longitudinally. The magnitude of mechanical load applied passively to the muscle, stimulates the fibers to grow proportionate to the shape of the muscle. In this case the muscle will increase in length. When the muscle produces a large amount of contractile force to shorten, the muscle belly becomes short, but bulges outward. In this case the magnitude of mechanical load applied actively on the muscle stimulates the fibers to grow proportionate to the shape. In this case the muscle will increase in diameter. This relationship gives us an indication that with deliberate exercise selection, specific applied resistance (eccentrics/concentrics) and targeted ROM of a muscle contractile range, you can potentially hypertrophy a muscle regionally.

12.01.2022 Just like people train their bodies to be strong and stable, they also need to train their minds to be the same. Resilience is a lost trait, where did our spines go when things get tough? Its cliche but if you want to be a winner, get comfortable with being uncomfortable. Challenge yourself with the things that scare the shit out of you.... No one is winning at life hiding under the sheets when things get tough. Winners fail, lose, learn and find a way. Be a Fkn winner!

11.01.2022 What kind of approach to working out do ppl take, when they think it only adds up to 20% of the result? Ive been training for over a decade and the reality of it is, an 80/20 ratio will work for about 6-12months. It then gradually switches the other way, as you get closer to your maximum ceiling of training potential. If you wanna look like Suzie Muffintops after pic (sorry to all Suzies out there), the 80/20 rule is great.... If you wanna have a boss physique, 20% of your effort into training isnt going to cut it. Time to change the mindset. June intake for online coaching is open. Hit the link in my bio and select coaching for more details.

11.01.2022 STOP GETTING CONNED WITH B.S Support your immune system and your overall health with the above. DO NOT buy special hoodoo supplement formulas and fad diets.... Unfortunately people are taking advantage of the fear in the consumer right now. Rest sufficiently, drink plenty of fluids, eat well and stay active. If you dont have a gym or are training from home we have the perfect training program for you. Keep making progress no matter where you train. For more info send me a DM

10.01.2022 This one is for the ladies, but it doesnt exempt you male lifters either. If you want any development of any muscle group (glutes, delts, lats etc.), the process of muscle growth isnt any different. You need to expose your muscles to sufficient mechanical tension and bring a consistent degree of effort to your sessions.... You need to eat protein, thats what your muscles are made of. Protein is what you need to provide your muscles from the diet, to repair muscle damage and grow new tissue. You also need to eat enough calories, and that actually means going into a surplus. Making muscle is an energetically costly process. Not enough energy= limited to no muscle growth. The perceived, unfortunate reality of growing muscle is the associated weight gain and some fat gain. However its a necessary evil to improve your physique. That surplus will also involve consuming large amounts of carbohydrates too. They store in your muscles for fuel usage during intense activity or low energy levels. They also dont convert to body fat as easy as people think. I know what some people are saying, there is a difference to training females for muscle growth, and this might be true, but it has nothing to do with the overall mechanisms. These nuances are in the programming and diet design which are methods. No one is exempt from the fundamentals Struggling with your progress? My online coaching intake re-opens next week. For more info hit the link in bio and select coaching or send me a DM.

09.01.2022 A GLOBAL LOOK AT MUSCLE GROWTH If you were to breakdown muscle growth into 3 global components, these would be it. First we need an initial stimulus, thats where we challenge our muscles by exposing them to high levels of tension, some metabolic stress, and some muscle damage.... Then we need to support our muscle repair and building pathways by providing adequate amounts of amino acids in the diet from dietary protein. It also may be valuable to split the protein dosing over the day, in a manner to trigger the leucine threshold which elevates MPS. Finally, we need to understand that muscle growth is an energetically expensive process. From training harder, and being heavier, right down to the signalling pathways, and processes involved in making tissue. It is important for these reasons, that we need to supply our bodies with adequate calories. I go over these factors and a few more in my hypertrophy article on medium. Click the link in my bio and select articles to find it.

09.01.2022 YOUR ATTITUDE IS WHAT SUCKS Its not the fact that the gym is closed, or the fact that you dont have equipment at home. Its the fact that right now, in this current climate you think the gym is a necessity, or at the very least a home set up, to keep your gains.... But the reality of it is, its your inability to get past, around, or through the problem thats the issue. I can agree that for some their training might not be optimal, but your attitude toward moving, challenging yourself and refocusing on what you can do, needs to change. What choice do you have? Do you want to exponentially go backwards during this time, and play catch up when the gym opens? Or do you want to change your attitude?Potentially make some progress? Or at the very least maintain, then come out the other side moving forward? The choice is yours! For those feeling lost right now and need some structure, accountability and a training program that will get results in this climate, send me DM. Here to help you guys get through this Stay fit and healthy

09.01.2022 MUSCLE DAMAGE The more I look into mechanisms of hypertrophy, the more I realise peoples understanding of them is very low. Looking at the data and thinking about it mechanistically, It doesnt look like an excessive increase in muscle damage translates to notable amounts of hypertrophy. ... Yet Ive literally heard people say this relationship is direct. People tend to look at post workout elevations of MPS as a marker of efficacy for MDs role in hypertrophy. But post workout elevations in MPS are highly likely due to repairing the damaged tissue done in a workout, and any increase in muscle size happens over a longer period of time (days proceeding the workout). As with metabolic stress, it is hard to determine the role of muscle damage in muscle growth, independent to mechanical tension. There has been some research separating the two mechanisms (MT and MD) which has so far shown little promise. There are actually thoughts that too much muscle damage can cause muscle loss and large amounts of fatigue. It is theorized that potential benefits to increasing muscle damage are through eccentrics, and training at long muscle lengths. But this is still mediated by the level of mechanical tension that can be achieved. To make things clear Im not sending the message to not train hard and that MD has no place, it clearly has its role. But chasing excessive amounts of MD in your training doesnt seem to bring greater hypertrophy. Stimulate, maybe annihilate sometimes...

08.01.2022 Is fasted cardio the superior fat burning practice that a lot of people preach dogmatically? #dietplan #diethack #nutritionplan #nutritioncoach #workoutplan #caloriesdeficit #8020rule #bodybuildingfood #fatlosstips #weightlossresults #dieting #losefatfast #losefatgainmuscle #losefatnotcurves #nutritionist #nutritiontips #nutritioniskey #burncalories #caloriesburned #caloriescounting

07.01.2022 ROI AND YOUR ABILITY TO APPLY Your knowledge is only as good as your ability to apply it. I see so many super intelligent people who know so much, but really struggle to apply their knowledge practically.... This is where I came to a crossroad with my own education. I went to so many seminars, workshops and the like, where I just listened to really cool shit. Excited AF for the following week I would come back to the gym and have no way to apply what I learnt. This came down to two main reasons; my knowledge on the topic but, more importantly the inability to apply the information I was taught. I feel the latter is partly due to how and what I was being taught. Information is great but having a framework to apply it is way more useable. That is why @benscottstc and myself are so focused building systems and frameworks for coaches to apply in their businesses. I believe ROI on education is 10 fold, every cent you invest, you will get at least 10 back. However you have to be able to apply it, or its literally a cost! So the next time you learn something make sure you think about how you can apply it. Taking applications for coaching intake opening July. To apply send me a DM or hit the link in my bio and select coaching

06.01.2022 Excited to be back in the gym this coming week, doing what I love the most, coaching. Cant wait to work with my team, further facilitating positive outcomes in strength, body composition, health and performance. Id be lying if I said that past 3 months have been amazing, but Ive also made the most of it.... This years goals can still be achieved. Lets do this

05.01.2022 Adaptations to strength and size happen independently from each other, especially in the beginner years of a lifter. However once a lifter becomes more advanced, strength and muscle growth share a very synergistic relationship. Muscle size is heavily influenced by volume, effort (RIR) and progressive increases in intensity over time. ... Being stronger allows the muscle to perform volume with higher loads, accruing more volume load over time. This is why it makes sense for a physique athlete to have periodic mesocycles of strength in their training, especially beginner and intermediates. Once a physique athlete becomes advanced it is highly likely they have reached their maximum strength potential, so phases of high intensities might serve little purpose. For a strength athlete, muscle tissue produces force. As a lifter becomes more advanced the improvements in strength come more from increases in contractile tissue i.e. muscle, as things like coordination and motor unit recruitment have already been developed. This leaves the argument to periodically have phases of hypertrophy in a strength athletes program as well.

04.01.2022 In this video we cover the initial stimulus phase of driving a hypertrophic adaptation. We cover the underlying mechanisms, and what variables we can use to drive these adaptations in training.

04.01.2022 Volume is the widely used proxy, to measure total work in training. Not only can we look at total sets done for a session, and week, but we can also look at total sets per body part in the same fashion. When we look at the data there is a favorable trend toward higher volumes of training yielding greater amounts of muscle growth, compared to lower volumes of training. In terms of a weekly dose response relationship some suggest a sweet spot of weekly training volume to be bet...ween 1020 sets per muscle group per week. However there is data that shows you could go upward of 45 sets per week for growth, with no upper set limit being shown or investigated just yet. Although this is a great guide its not definitive. Variances in volume prescriptions from person to person can be quite large. These variations are due to differences on: -Training Age -Muscle Mass -Skill and exercise proficiency -Training effort -Recovery The most important thing to strive for with athletes is recoverable volume. Trying to avoid junk reps and junk sets from under recovery. Adding more work over time, providing it is of the same standard as the initial amount of work, is always going to get favourable outcomes in growth. The goal at the start should always be to maximise as much effort as you can from the least amount of work. That way you can add more sets and those sets are still quality. How you do this is by getting really good at your exercise execution, and learning how to push yourself beyond your mental limits in training. Only after this time is it really effective to add more work. Focus on the quality of your sets, so you can build that quality, in quantity Online coaching intake is now open. For more info hit the link in my bio and select coaching or send me a DM

03.01.2022 There are many methods that can be used to achieve a muscular physique, but the fundamentals dont change. Understanding these major influencers gives us a critical mind, of how to put hypertrophy specific programs together. If you are not covering all of these bases, you are missing out on some serious gains... Next intake for online coaching opening up on the 31st. DM for more details or hit the link in bio and select coaching.

03.01.2022 Im banging this beat like a drum right now because people arent fully grasping the concept. Humans dont really like change, and with all of the change that has occurred right now, consider the disruption that can have on someones routine and behaviour. This is why right now, its so important to have some form of daily structure that replicates a normal day.... Have a set wake time, schedule your workouts, create a special place for them too. Forward think your nutrition, like you used to when you were going to work. Have set hours for work, being creative, relaxing and whatever other activities you used to do that can be done now. Dont underestimate the power of a daily routine. If youre struggling for adherence, feeling anxious about not knowing what to do, this is where you should start. 5 spots open for my Boss Physiques isolation program. Build a strong, shredded physique with the mindset to match. For more info find me in the DMs

02.01.2022 I dont buy into fads, circus work and short cuts. The best physiques in history were built from mastering the fundamentals: Mastering compound movements first Being a strong as mofo Proper ROM and technique Hard fucking work (effort)... Still turning up when you dont feel like it (dedication) Sticking to your nutrition Taking a structured and deliberate approach to training Too many people wanting the short cuts, when there really isnt any. Its not an accident that if you master the above you will have an exceptional base to being big and strong

02.01.2022 Low energy dieting/consumption is not a lifestyle. Its something that should be done acutely for body composition improvement and various health benefits (insulin sensitivity, cholesterol management for example). Too many people are hung up on the direct relationship between calories and negative changes in body composition. This is a very simplistic way of thinking about something which is multifaceted, and way more complex than just energy and body composition. Spending ti...me at maintenance calories, or in a surplus serves us a great amount of benefits also. It can reduce overall stress, reduce diet fatigue, improve sleep, increase our vitality, mood and vigor. These improvements will all contribute to an increase in training performance. An increase in training performance will see better results in the gym. As the old saying goes performance is our highest virtue, driving performance over time will more often than not see an improvement in body composition (providing you dont eat like asshole of course). A lot of people have no idea how much calories/food they could really intake, and the advantage that would give them for their training, body composition and recovery. Most try for a week or so and never persist, but you know what? Commonalities between my strongest, leanest and most jacked clients is, they eat ALOT when they should, and less when they need to. Yes it is context specific and yes everyone is different, but we are all the same biological organism that needs to be fed appropriately which involves a cyclical rotation of a fed and underfed state. My advice to you is learn how to diet the right way, and ditch the simplistic mindset between food and body composition. Diet properly, learn how to train and train HARD! Hope you enjoyed the read Online coaching intake is now open. Find me in the DMs for more info, or hit the link in my bio and select coaching .

01.01.2022 Back in the day when I didnt lift heavy, I did lots of high rep training, with a lot of exercises performed body-weighted. I was primarily training to master the art of boxing. I walked a lot, I managed my energy intake, I consumed a high protein diet.... Sounds like something you could achieve in this climate If you need some structure, accountability and a training program that will get you results, even without the gym, it can be done and we can do that for you. Send me a DM and lets get you started. Stay fit and healthy

01.01.2022 Volume and effort are focal points to achieving maximal muscle growth, but dont forget about exercise proficiency. Performing your reps to the ultimate precision should be a constant endeavour for any lifter. Dont you want to maximise that effort and work in the intended places as much as possible? If you work with a ratio of volume to effort that shows intent in your training, take that same intent to every rep you perform. ... Think bigger, get bigger, all components, no stone left unturned