Will Grant Performance Coaching

19/02/2024

Big shout out to Cooper!

Bigger, leaner and stronger! Everything is clicking with training flying and a stable nutrition foundation to back it up.

Will have to continually develop and progress our programming and nutrition strategies with Cooper as his training age/ status moves.

Awesome work so far mate and looking forward to stacking on some more muscle!

23/11/2022

2 years since Stu stepped up on stage in absolutely insane condition and followed it up with an epic photo shoot!

He’s been working towards his next big goal of getting photo shoot ready for Feb next year💪📸

Looking forward to helping him bring his A game!

Time to get shredded!

29/10/2022

Some awesome off-season progress from Nat!

She’s put in the work day in day out since the beginning of the year. I’m excited to see what we can achieve over the next 24 weeks of prep!

Let’s get to work!

16/10/2022

Nothing like learning from the beast in person !!

Evidence based content combined with great analogies and as always awesome jokes😂

Love the science and appreciate people like the team who have the passion to do the research and share the info.

Loved being back in the old stomping ground too!

11/10/2022

Posted • Results 😁

great photo by the excellent . wouldn't get in this shape without . Always encouraged by the wife

06/10/2022

Online client making some awesome progress over the past 4 months!

He’s been absolutely killing it the past 8 weeks of a dieting phase and I couldn’t be happier with just how things are progressing 💪

A big focus from the start was improving his lower body strength and technique. We have been able to achieve this and have packed some serious muscle on his lower body as well! Swipe across to see the quad gains!

A well deserved diet break next week and then back into digging to drop a bit more body fat.

Excited too see the end product of this cutting phase mate!

14/09/2022

07/09/2022

3 days out from shoot day📸

Absolutely shredded and looking forward to seeing the end result of the shoot!

Well done mate 💪

28/08/2022

Where it all started! More than 10 years ago now 🤯

I love this industry but I’d be lying if I said I have never had my doubts long term about staying in it. I’ve done my fair share of seek job searches when I’ve been unsure along the way.

But deep down there’s a passion for helping people get the absolute most out of themselves and pushing them beyond what they thought was possible. Getting to teach them all things training/ nutrition along the way. The educating and teaching element is something I just can’t live without!

24/08/2022

Refers to the amount of muscle damage being reduced when performing the same exercise each time in a training program.

Essentially it means sticking to the same exercise in your program for a period of consecutive sessions/weeks to reap the following benefits:

✅ Increase recovery of muscle function
✅Decreased development of muscle soreness
✅Decreased blood markers or muscle damage
✅Therefore allowing us to increase training load/volume and progressively overload over time

💪For hypertrophy training and muscle growth we want to maximise the stimulus and minimise the fatigue generated in a lot of cases.

💪The repeated bout effect can have a positive effect long term on the stimulus to fatigue ratio (SFR) which is a measure of how much stimulus you get for the fatigue cost of any training input.

💪Lower fatigue may be seen in a subsequent training session when performing the same exercise/exercises. Due to the repeated bout effect, potentially allowing more reps to be performed indirectly increasing the training stimulus.

💪It also allows you to technically practice and become more proficient at an exercise.

It just makes sense!

It’s important to note that there are many other adaptations occurring too which would be allowing for improved training performance but my focus here is on the repeated bout effect.

Also muscle damage is not a bad thing, but it’s important we remember there are more crucial mechanisms at play to induce muscle growth such as mechanical tension.

Here’s a few articles if you would like to read further in terms of the mechanisms behind the repeated bout effect and it being seen amongst a group of bodybuilders.

References:

Hyldahl, Robert D.1; Chen, Trevor C.2; Nosaka, Kazunori3. Mechanisms and Mediators of the Skeletal Muscle Repeated Bout Effect. Exercise and Sport Sciences Reviews: January 2017 - Volume 45 - Issue 1 - p 24-33
doi: 10.1249/JES.0000000000000095

Blowfield, K. (2016). Muscle damage and the repeated bout effect in male bodybuilders following unaccustomed resistance exercise.

22/08/2022

Couldn’t be happier with how has executed his shoot prep so far!

Declan is the epitome of consistency and nailing the basics day in day out. It’s a mindset you have to bring to a successful dieting phase and he’s embraced it from the get go!

Working a FIFO job we have managed to find a strategy that works for him over the past 14 weeks of dieting to achieve his current condition. His ability to be able to flick the switch between when in Perth and up On Site while sticking to the plans we have put in place has been awesome. And he’s not quite done yet!

Love it when a plan starts coming together..

Just under 3 weeks to go and pumped to see the final product!!