Coach Aaron Burgess

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Muscle building is simple…with the right plan. This result was achieved by focusing on- Hitting each muscle group twice ...
23/05/2026

Muscle building is simple…with the right plan.

This result was achieved by focusing on

- Hitting each muscle group twice per week
- Stable exercises, executed well and pushed close to failure
- Tracking both food and lifts and progressing both when needed
- And being consistent

All while my client worked full time shift work. And I mean a week of 12 hour night shifts in a row.

You don’t need to work harder, you need better structure.

Limited coaching applications are now open.

22/05/2026

Comment “Guide” and I’ll send you my Nutrition For Muscle Growth Guide.

It’s not genetics it’s probably your ex*****on.

I feel your pain!! I started the gym as a 198cm tall who weighed 75kg. Skinny!

No matter how much I was training or eating I couldn’t grow. For years.

Learn from my mistakes. I know weigh 115kg with 91kg of lean mass.

I always thought I ate heaps. Until I tracked my food consistently and really I ate heaps on one day and then barely anything after.

And I trained 6 days a week why wouldn’t I grow? The truth I was focusing too much on volume, instagram workouts and drop sets.

My real growth happened when I started focusing on quality over quantity. Effective reps. Progressing each lift and getting strong.

All you need is the right plan, the right structure, and push yourself consistently and you will grow. Trust me.

21/05/2026

There’s no such thing as a best rep range for a muscle groups.

Every rep range between 5 and 30 reps will build muscle as long as it’s taken close to failure.

And yes I do 4-8 reps for bicep curls, tricep extensions and lateral raises.

Each rep range has its pros and cons so you need to find the one that fits you.

High reps can feel better for some, can be easier to execute technique but bring more fatigue and have external factors that may make it difficult to reach failure.

Low rep sets experience more mechanical tension early in the set, less fatigue and much easier to get close to failure. But some people struggle to execute the movement correctly and fear injuries from loading.

The take away is the muscle group doesn’t decide the rep range, the individual response does.

Follow for more tips.

Top tier post workout meal
13/05/2026

Top tier post workout meal

11/05/2026

Let’s break down the secret.

Calories in vs calories out.

You can’t fight physiology.

Now I’m not saying these tools don’t help. They certainly do but all of them help you be in a calorie deficit. There’s no magic.

Expect detox’s teas they are literally s**t.

Human life makes fat loss hard. On paper it’s easy but every person has their own trauma, triggers, temptations and issues with food and surrounding fat loss.

This just means every person needs a strategy that actually helps them to stay on track.

Peptides, surgery, pills and all the rest won’t help if you don’t have a strategy to change your lifestyle.

DM me TRANSFORM and let’s put together your personalised strategy to achieve your goals.

10/05/2026

Bit this and a bit of that from the week.

Training hard is not the answer to building more muscle. Training smart is. Muscle growth happens when 2 things are pres...
09/05/2026

Training hard is not the answer to building more muscle.

Training smart is.

Muscle growth happens when 2 things are present - motor unit recruitment and also high levels of mechanical tension.

This can achieved by lifting heavy weights (80%1RM) and/or taking a set close to failure.

Your reps need to slow down involuntarily. So you are still attempting to produce maximal force (motor unit recruitment) and also slow contraction speed (high levels of mechanical tension)

This makes the set “hard” and is the key to building muscle.

06/05/2026

30kgs difference, a whole new body and a whole new level of confidence.

All while having 2 toddlers at home and working full time shift work.

Kel was already training in the gym, eating clean she just lacked a more structured approach.

Some simple changes kicked everything into gear;

- removing junk volume and unnecessary sets…way less time in the gym
- lifting heavy! Upperbody and lower body
- tracking every workout and progressing her strength
- strategic deficit and build nutrition phases

But most importantly still training the same, heavy and hard and building strength while in a deficit.

If you want to results like this click the link in my bio or dm me ‘Elite’ and let’s workout the best plan for you.

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Sydney, NSW

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