Mikael Simillides

Mikael Simillides Here to share my fitness journey while offering you information & education to help you achieve your

27/05/2025

Are you not seeing the results you hoped for?

Let’s work together 1 on 1 and I will provide you with all the necessary tools you need to reach your goals. Just drop me a DM or an email to discuss about your struggles and get down into a plan.
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25/05/2025

Focusing on internal but also external cues can make a huge impact on muscle recruitment during a movement.

During lat rows we want to be focusing on bringing the elbow towards and into our hips to fully contract the lat efficiently as it contributes to shoulder adduction.

I also like to think vice versa.

Actively thinking of brining my hip closer to my elbow “decreasing” the distance between the two points which helps with stability but also with better mind muscle connection.

Try it out and let me know if it helps you as well!

Are you not seeing the results you hoped for?

Let’s work together 1 on 1 and I will provide you with all the necessary tools you need to reach your goals. Just drop me a DM or an email to discuss about your struggles and get down into a plan.
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21/05/2025

There’s NO good or bad exercises. ❌

I always say this all over again and again. ♾️

Everything works as long as you work on it properly.

I recall on my early years of lifting seeking out to find the best exercise to grow my arms or chest. But the sad truth is that there NO such thing as “best exercise” for anything.

The best exercises are the ones that sit well with you. Exercises that you feel good at and can progress over time as long as you ensure you are recovering from it.

As long as you are performing ANY given exercise and you are actually progressing on it over time, it will yield results. 📈

Are you not seeing the results you hoped for?

Let’s work together 1 on 1 and I will provide you with all the necessary tools you need to reach your goals. Just drop me a DM or an email to discuss about your struggles and get down into a plan.
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19/05/2025

Is mind to muscle connection important ?

In my honest opinion, it’s a huge part of training for maximal hypertrophy.

At the end of the day, bodybuilding is about creating maximum stress to a specific muscle.

Feeling and being able to contract a muscle during ex*****on plays a huge role in creating a proper stimulus.

Loading and reps become irrelevant when you aren’t using to it’s maximal capability the muscle targeted. When training isn’t intent and accurate the reps and sets are less effective.

What are your thoughts on this topic?

Are you not seeing the results you hoped for?

Let’s work together 1 on 1 and I will provide you with all the necessary tools you need to reach your goals. Just drop me a DM or an email to discuss about your struggles and get down into a plan.
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16/05/2025

This is how you target your rear delts efficiently 👇🏼

The rear part of the deltoid is a very small area so the harder it gets to isolate it.

The same concept I use in all exercises targeting that area is to initiate the movements by pushing out and away from you.

This way you minimize the surrounding muscle to take over the tension from where you want it to be.

A simple analogy I always use is the swimming technique where you reach your hands away in front of you then push the water outwards to the sides.

Give it a try and let me know how it felt!

Are you not seeing the results you hoped for?

Let’s work together 1 on 1 and I will provide you with all the necessary tools you need to reach your goals. Just drop me a DM or an email to discuss about your struggles and get down into a plan.
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
*****on

Stay in your lane. Find people that share the same passion as you, push & help each other to grow. Finding like-minded p...
10/06/2023

Stay in your lane.

Find people that share the same passion as you, push & help each other to grow. Finding like-minded people that have the same goals are you are the people you should surround yourself with.

However, keep in mind comparison is the thief of joy. Always keep your focus on yourself and use others as motivation to get better. Comparing with others will only leave you feeling unsatisfied, as people tend to overlook their strengths and focus on their weaknesses.

Focus on doing you but don’t forget it’s always better to share the lessons & celebrate the wins with others.
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05/06/2020

The Best Training Split.

It’s the “it doesn’t really matter split”. At the end of the day the most efficient & effective training split is they one you enjoy doing & allows you to hit your required training volumes.

Each individual has an specific amount of volume (for example a total amount of sets)required to be done to progress. It can really vary between people & it may even vary for the same person at different times.

That’s why cookie cutter plans are horsesh*t. Yes its great if you are following a structured plan but it may not be efficient for you. You should pay attention to how you recover & adjust volumes/intensities accordingly.

At the end of the day when everything else is equal, it doesn’t really make a huge difference if you do full body training, upper/lower, push/pull/legs etc.

As long as you are hitting your required volume marks with the right intensity while managing your recovery then you are doing the best you can.

Stick to that, progressively overload while eating on a surplus & be patient. Improvements will acquire as long as you are putting in the hard work & being patient.

Your weight is a contribution of your caloric intake, NOT of the nutritional value of a food. Stop categorizing foods in...
05/06/2020

Your weight is a contribution of your caloric intake, NOT of the nutritional value of a food. Stop categorizing foods into bad ones & good ones. Look your diet as a whole & don’t focus on a single food.

03/06/2020

Exercise selection.

There are numerous of exercises to choose from. Choose a few for each body part & perform them until you master them & keep progressing with them.

People always changing their exercises too often. Varying them too frequently doesn’t leave your muscles to adapt to the exercise stimuli in order to create an adaptation for growth.

A huge myth about varying exercises frequently is to shock the muscles to keep them from adapting. But that’s what we need to grow, an adaptation. Your muscles need a overloading stimulus to grow & that doesn’t come from any kind of “shocking”. If that was the case, how do you explain that powerlifters get bigger & stronger? Their whole career is around 3 main exercises!

Choose a few exercises for each muscle group & try to progress on them for as long as possible. No need to change anything if you aren’t plateaued. Don’t fix something that’s not broken.

As long as you are able to keep progressing with an exercise no need to change it. Keep doing it & keep getting stronger at it.

Want an effective workout? Focus on the things that actually matter.
03/06/2020

Want an effective workout? Focus on the things that actually matter.

01/05/2020

Optimize your Performance.

Optimizing your performance comes from handling the right components constantly.

The more you are in control of the points which will be mentioned below the more predictable your performance will be.

When you are aware & in track of what you handling or not, you can figure out in advance how your next training session will go.

I’m an advocate of believing that your performance is not dependent only from what you have controlled/done the hours or even that day before your training but also everything from the previous days.

Some components you can take care of to optimize your performance are:
🔸Training volume management - Perform volume you can recover from.
🔸Sleep quantity & quality - Aim for 6-9h daily of good sleep.
🔸Hydration - Be constantly hydrated throughout the day.
🔸Nutrition - Being in a surplus will most likely benefit you but make sure you get an adequate amount of protein, emphasize your peri workout nutrition, eat your veggies.
🔸Mindset - If you don’t believe it yourself, no one else will.
🔸Stress - We all know stress is no good in any way.

Without getting into deep details of each one of these in this post, the better you handle the points above, the better & more predictable your performance will be.

As mentioned above, a key factor of optimizing your performance is handling things on daily basis overtime. In my opinion, it’s a crucial part of progression.

Your body weight can fluctuate for various reasons as the above.That’s why it’s important to be comparing weekly or even...
01/05/2020

Your body weight can fluctuate for various reasons as the above.

That’s why it’s important to be comparing weekly or even monthly averages than fixating over a daily weigh in that can be very inaccurate due to fluctuations.

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