¿Qué es el sitio web?

Storey Strength

Personal trainer & online coach based in Flyefit. This page will be dedicated to informing people how to manage their nutrition, training & overall health.

11/06/2026

Some clips from push 💪🏼

It’s taken me a long time to really have this session click but the last few go arounds have been feeling as they should!

I’ve never been a strong presser & don’t get as great a connection to pecs/delts the way I would with other exercises so can feel like this session goes through the motions a bit.

The lack of strength has had me force loads that are not there just to get an arbitrary load on the bar which only meant I’d hit plateaus from forcing progression.

And I just had way too much in this session, something like 10 exercises & even at all 2ish sets a piece there is only so much mental focus I have per session 😂

So I tweaked the order of movements in a way that allows me to get better connection with the muscles targeting but also ones I genuinely love.

Session length is cut to the most bang for my buck exercises & changing any unilateral work to bilateral to be more efficient & maintain focus.

And I’m not forcing progressions, especially on presses - if the extra rep is there I’ll take it but if I even hit the same weight as I did the previous week for the same reps but easier then thats also a win.

No 50/50 reps.

Already I’m noticing a difference.

Better flow between movements, less knock on impact from 1 exercise to the next, good pumps & progression is smoother.

Always learning in this game & it’s one of the reasons why it’s exciting to this day.

10/06/2026

Build the body & the business

Met Roman in the gym here in Marbella a few months back & we had a chat about how his health had changed since becoming a CEO of one of the biggest energy companies in Spain.

Roman used to be a champion powerlifter in his 20s, competed in bodybuilding, he has been where most people could never dream of with their strength & physique but like many once they get older - life & business takes priority.

But just because they take priority, doesn’t mean health & fitness needs to slip completely.

After our chat I could see he was clearly missing a way to structure his own health goals within his new day to day.

He was lacking energy, his fitness was fading & his physique didn’t reflect who he was.

My main goal here was to take Roman’s energy, his ability to work & that drive he has for business, get him to divert even a fraction to his nutrition, training & activity - the result? Well he can tell you himself above.

He wasn’t micromanaged, he had enough on his plate.

We built systems & frameworks that work within his life vs rigid plans that simply don’t work for busy men like Roman.

Now over 10kg down, fitter & more energetic than ever - all because he reached out for help, had somebody in his corner he had to answer to, just like his employees.

If you are in the same position as Roman was - feeling far away from where you were health & physique wise because business has got in the way but need a fresh way to incorporate healthy behaviours into your new life, drop me a DM & we can get on a call to start reclaiming your fitness.

09/06/2026

Yo-yo bulking?

A lot of lads I’ve worked with have had the same issues within every failed gaining phase.

They tried to keep to lean & panic cut as soon as they lose a line in their abs.

Or they lose all semblance of control or structure they had during a diet & just gained a tonne of body fat.

Both instances are a result of not understanding what rate of gain they should aim for OR how long they should be aiming to spend in a bulk before a cut.

I’ve had lads who had “gaining phases” of 2 months.

As a natural, there is no way you are gaining a noticeable amount in that timeframe & you can’t force feed muscle - because it’s the progressive training that yields that.

To solve this & make it as simple to understand as possible, I’ve creates a free “Gaining Phase Optimisation” guide.

It covers how to set up rate of gain for your experience level, strategies for planning like the 4:1 method, how to actually track progress & not just chase the scales (which leads to getting fat every time) & tips of those “hard gainers” out there who claim they just can’t add size (hint it’s your methods, not your genetics).

If you’ve been caught in the never ending s**t bulk, panic cut loop & want to ACTUALLY look different on your next attempt - comment GUIDE & I’ll DM you 💪🏼

06/06/2026

Past the 3 month mark 🧱

Can’t complain with how things are looking 13 weeks deep into a push up with roughly 3-4 months to go - depending on what the boss thinks 😅

Each gaining phase that passes it gets easier & easier to stay lean.

Way less focus on the scales, literally just recording the data, taking the pics & letting coach call the shots.

Food is plentiful, training is in a good rhythm & routine is on lock.

For me this is just the best environment possible to grow from.

I’ve created a gaining phase optimisation guide which will help you too keep lean while adding size - it’s how I coach my own clients + what I do myself.

Comment “GAIN” & I’ll send it on

06/06/2026

Ep 92 of The Storey StrengthCast w/ is live 🎙️

Great to have Darragh on for a chat after his recent overall win at the Muscle Contest Ireland to be awarded his IFBB Pro status.

Heaps of great topics covered in this one from the stresses & pressures of prep to what the mindset has to be like to become a top bodybuilder.

In this clip Darragh touched on how bodybuilding can get a bit of flack from people who assume it creates eating disorders.

Now it’s not bodybuilding that creates disorders but there is a higher rate of people who come into the sport with already poor body image & relationship with food - sometimes bodybuilding can then become a mask for those behaviours.

However outside of those people, yes there is “disordered” eating.

We track macros to the gram, we ignore hunger & satiety cues, we repeat meals over & over, we optimise for performance & adherence over all else.

But what does the average Joe’s diet look like?

The typical Western diet & behaviours around food are leading us to a epidemic of obesity & lifestyle driven diseases - also the result of disordered eating.

I know which I’m choosing.

If anything pursuing bodybuilding has done far more for my relationship with food & diet quality than anything.

Outside of the extremes of contest prep what is bodybuilding pushing for?

A calorie appropriate, high protein diet, rich in micronutrients, priortising timing & frequency in way that supports digestion & sleep.

Doesn’t sound too bad as an ideal to work towards does it?

For access to the episode comment DMAC & I’ll shoot you the link 💪🏼

05/06/2026

Make that first set count

One small little change I’ve made to my training lately is how I’d approach that first set.

I’ve always done warm ups, around 3-4 for the first exercise & then 1-2 for every exercise after.

The point of the warm up being to get a feel for the movement, get the joints mobile & to scale load, potentiating the nervous system for heavier lifts.

But I could find myself wasting time on these & not moving quick enough through them which not only extended my training session but impacted focus for the first set.

So now, I do 5-10 reps on that first warm up & once that is done each warm up is done back to back.

Warm up weights should be easy so this isn’t taxing.

And the part that brings it altogether is the rest period I take before that first working set.

HR is elevated, nervous system is ready for the big loads & now I just need to zone in, let the metabolites clear so that first set can get smashed.

The result? Less time warming up, more effective & focused sets.

Check out the full clip on my youtube (link in bio) for heaps more training nuggets 💪🏼

04/06/2026

Striking the balance

If you have struggled to integrate your physique goals into your social life you are not alone.

Let’s be honest, to build a very decent rig, you need to have periods of imbalance where you are locked in on the goal.

Stringing good weeks of recovery & training together - this is when you are really in the groove.

But once the social events kick off - summer beers, festivals, wedding season - you are not sure how to work these in while also prioritising your physique progression.

I find for most people this becomes an issue when the periods in between the events lack focus & excitement.

If you know every 4-6 weeks you are gonna have an event where you are gonna be drinking, there is so much time there to capitalise on your gains.

And if you can learn how to drink responsibly (not possible for most Irish 😂), have 2-3 drinks - it’s hardly something you need to plan for other than account for it in your daily tracker.

Across the Summer, you don’t have to choose physique & abstinence OR beer belly & getting loose every weekend.

I can teach you the framework to get the best of both worlds, just send me a DM & lets map out your Summer 💪🏼

02/06/2026

You could be spending your money worse ways

But if you are subscribing to all of these products & still resemble a bag of milk in a tank top, maybe it’s not how that cash should be spent 😂

Look all of these things are “ok” but if you are opting for these over actually improving habits - food quality, sleep, training intensity, you are going nowhere fast.

I’m biased but signing up for coaching has a much higher ROI.

Yeah, you need to put in the work to get the outcome you want but right now, with no direction & wasting money on BS that is not going to give you any tangible physique improvements 🤷🏻‍♂️🤷🏻‍♂️🤷🏻‍♂️

At least when you work with me, you’ll get a clear & realistic timeframe to achieve your goal.

I’ll critical & systematic on what you need to improve first & foremost before you take on habits that are beyond your level.

You’ll finally have a training programme that works for you, that excites you to train & improves your weaker areas.

And when you need calling out as those old, lazy habits, the ones that have kept you stuck - you’ll get pulled up by your bootstraps.

The gadgets & apps just give you an illusion of progress, coaching will actually have you actioning the important steps towards your dream physique.

So you can keep funding Chris Williamson’s empire of BS supps or work with me 1-1, completely personalised coaching for the same cost?

Sounds like an easy choice to me

01/06/2026

Who knew fitness trackers would turn a whole generation of men into wimps?

31/05/2026

Quite the week

Started the week in Carlow, ended it back in Marbella after 10 days at home.

My granny passed last Friday & the funeral was Monday just gone down in Clonegal outside her home village.

A hard country woman who farmed up until the age of 94 when her body couldn’t keep up with her anymore 😅

I remember chatting to her with Emma years back saying how it’s mad that even at her age she is still out carrying buckets of feed & bringing the cattle in.

To which she replied “sure what else would I be at but this” 😂

While we didn’t have the closest relationship if there is one thing she taught me is once you have a purpose you’ll be happy in your day to day no matter what that looks like.

Dirección

San Pedro De Alcántara

Página web

http://Storeystrength.com/

Notificaciones

Sé el primero en enterarse y déjanos enviarle un correo electrónico cuando Storey Strength publique noticias y promociones. Su dirección de correo electrónico no se utilizará para ningún otro fin, y puede darse de baja en cualquier momento.