The Results Space - Arnold

12/04/2026

🚨 WE’RE OPEN! 🚨

11/04/2026

🚨 Quick Update! Gym opening! 🚨

09/04/2026

26/02/2026

If you want a bigger bench, stop just benching.

Most people chase a chest pump and then wonder why the bar won’t move.

Here’s the fix 👇
• Build a seriously strong overhead press
• Hammer your triceps like they’re the main lift
• Train your back heavy, wide grip to sternum rows, controlled and powerful

Your bench isn’t just chest.
It’s shoulders for drive.
Triceps for lockout.
Back for stability and force transfer.

Weak links cap your press. Strong structure adds kilos.

Build the structure, not just the ego lift.

23/02/2026

Stop doing endless front raises.

There, I said it.

If your shoulder day is 3 variations of front raises and a press, you’re not building round, balanced delts… you’re just overcooking the front that’s already doing most of the work.

Here’s the reality.
Your anterior delt gets smashed in: • Every bench press
• Every incline press
• Every shoulder press
• Every push-up

It’s already dominant on most lifters. That’s why so many physiques look front-heavy and flat from the side.

Want capped shoulders?
Shift the focus.
Instead of hammering front raises: • Prioritise lateral raises (controlled, slight lean, constant tension)
• Add rear delt flies (cable or dumbbell, think wide and controlled)
• Use face pulls or reverse pec deck for scap control
Build the side and rear delts and your shoulders look wider, more 3D, more athletic. From the front. From the back. In a T-shirt.

Front raises aren’t evil. They’re just overused.
Train smarter, not louder.
Balance beats ego every time.

18/02/2026

COACH RIKKI’S RANTS
(In between sets thoughts…)

Most people are sincere about their nutrition.
They believe they eat well.
They believe they’re in a deficit.
They believe their body just “doesn’t respond”.

But sincerity doesn’t override physics.

Calories still count.

Protein still matters.

Weekly averages tell the truth.

You can be trying hard… and still be sincerely wrong.
That’s not an insult. It’s a lack of awareness.
And awareness is built through one simple habit:

Tracking.
Not keto.
Not fasting.
Not cutting carbs.
Tracking.

When you track, the guesswork disappears.
The excuses fade.
The patterns reveal themselves.

Most clients don’t get lean because we found a magic diet.

They get lean because we made the invisible visible.
We measured it.

If you want different results, stop debating nutrition.
Start tracking it.

12/02/2026

Structured training saved me more than once.

When your head feels foggy, stressed, overloaded… the answer isn’t always more thinking. It’s movement. It’s structure. It’s showing up.

Training gives your brain something solid to focus on. Reps. Sets. Breath. Effort. It cuts through the noise.

You don’t need to annihilate yourself. You need direction. A plan. A session that asks something of you and gives something back.

Clear body. Clear mind.

Train with intent. Let the fog lift.

10/02/2026

Consistency isn’t flashy. It’s quiet. It’s showing up on the days you’re tired, stressed, doubting yourself, or carrying more than people can see.

Dee is a perfect example of that.
Her progress isn’t just physical. She’s stronger and fitter, yes. But the real change has been emotional, psychological and even spiritual. Training became a space where she stopped giving up on herself. Where confidence slowly replaced doubt. Where effort turned into belief.

Workouts have a way of doing this. They don’t just change your body. They change how you see yourself, how you handle life, and how much you start to enjoy it again.

Dee continues to go from strength to strength. Not because life suddenly got easier, but because she kept showing up anyway.

If you’re struggling right now, let this be your reminder. Don’t quit on yourself. Keep turning up. The version of you you’re building is worth it.

05/02/2026

TRAIN. SLEEP. REPEAT.

Training isn’t just about fat loss or muscle.
When you fatigue the body in a structured way, you give it a reason to recover.

That recovery shows up as better sleep.
Better sleep improves mood, focus, patience, and resilience.

And that’s one of the strongest buffers against burnout.

You don’t train to escape stress.
You train so your body and mind can actually switch off.

03/02/2026

Lucy’s results speak for themselves — but the real win runs deeper than numbers.

76kg to70kg
21% body fat to 15% body fat

What I’m most proud of as a coach isn’t just the physical transformation. It’s the mindset shift. Lucy came into this challenge in that familiar place so many mums find themselves, always putting everyone else first.

During the Shred, she challenged that belief, learned that her own goals can sit alongside family life, and proved she’s capable of far more than she ever gave herself credit for.

What made this even better to watch was how she supported Adam throughout the challenge. Seeing them show up as a power couple, backing each other’s goals day in, day out, is exactly what long-term success looks like. In my eyes they’re both winners, because they did it together.

Proud coach. Even prouder of the people. 💪

29/01/2026

You don’t train instead of your family or job.

You train for them. Energy, patience, and headspace matter.