Evan Holmes

Evan Holmes No BS hypertrophy training

18/06/2026

My journey through protracted SSRI withdrawal has taught me a lot, and I hope this helps somebody feel better about being open about it. One of the main things I’ve learned being that doing the work to take care of yourself and understanding that it’s not your fault you feel like crap are not mutually exclusive. You can’t expect everyone to understand either, but when has that ever been realistic about anything? Put the work in within the areas you are capable of, and then feel good about leaning on the supports that you need.

17/06/2026

Honestly, what impresses me most about Haylee’s progress isn’t the photos, it’s the level of consistency & grit she has brought to the process.

At one point during this phase, Haylee nearly severed her pinky finger. Most people would have looked for a reason to take time off or just called it there.

Haylee was back in the gym training the next day with it reattached.

That level of commitment is rare.

Beyond the visual changes, her strength has skyrocketed across every major lift, her sleep has improved, her energy levels are higher, and perhaps most importantly, her relationship with training and nutrition has completely changed.

When Haylee first came to us, she was still struggling with the effects of a negative experience from a bodybuilding prep where she had been pushed too hard, dieted too aggressively, and not properly reversed afterward. The result was a damaged relationship with food, elevated hunger signals, and a lot of frustration surrounding the process.

This time, we took a different approach.

We focused on creating a sustainable deficit that fit Haylee’s life while still producing steady, measurable progress. Despite being around 5’0” and starting at roughly 136 pounds, her calories never dropped below 1,650 calories on training days.

The result was not only a significantly improved physique, but a healthier mindset, better habits, and a foundation that will continue paying dividends long after these photos were taken.

I couldn’t be more proud of Haylee and everything she’s accomplished throughout this phase. She’s been an absolute pleasure to coach, and her results are a direct reflection of the effort, consistency, and trust she brought to the process every single week.

As we transition into a reverse phase, the goal is to continue improving recovery and hormones, building strength, and adding more muscle to an already impressive foundation.

And if it aligns with her goals and fits her life down the road, maybe one day we’ll even see Haylee return to the stage again…👀

This time with a much healthier relationship with the process and a FAR more positive experience. 👌
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15/06/2026

The scale is just one data point, you need to consider them all at the same time. Weigh yourself and move on. And no, cortisol doesn’t directly cause fat-gain (or even slow down fat-loss). In fact, it mobilizes fatty acids (or glycogen) to be burned as fuel, so it literally burns fat. Chronically elevated cortisol can be an issue and negatively impacts lots of systems/functions, but it cannot negate thermodynamics, it may just move the goalposts/make it harder.

09/06/2026

The goal is to stimulate muscle growth, not create cardio adaptations (do that with cardio), not burn calories, not exhaust ourselves. Effort is not always productive

08/06/2026

I like to use a combo of this technique and adding reps with myself and clients. We often do this for larger movements but don’t give the same consideration for smaller ones.

You may actually be progressing and just not know because it hasn’t manifested as an additional rep, and the next weight up is too heavy, so this will also help make your performance tracking more accurate.

DM me “COACH” or hit the link in my bio to schedule a free consultation if you’re interested in 1:1 coaching🫡

07/06/2026

Eating healthy and regular exercise just aren’t the prerequisites for controlling body composition. They def help, but calorie balance is what it comes down to

06/06/2026

If you want to feel any muscle, just train it in the fully shortened position. Won’t be good for growth, but you’ll feel it

04/06/2026

Adjustable resistance profiles are money. For some reason, equipment manufacturers will sometimes make a certain part of the ROM hardest, and it’s usually the part of the ROM e.g. lockout with a leg extension is already hardest, but some leg extensions are hardest at lockout

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