Lean physique coaching

Lean physique coaching Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Lean physique coaching, Sports & Fitness Instruction, Chatham.

25/03/2020

For any and all following or that will follow this page. I’m no longer active on here but we are on Physique Coaching

REP RANGES 🏋🏾‍♀️-🤔Thinking of muscle growth being limited to a certain window (8-12) is perhaps a little short sighted.-...
18/09/2018

REP RANGES 🏋🏾‍♀️
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🤔Thinking of muscle growth being limited to a certain window (8-12) is perhaps a little short sighted.
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🙋‍♂️With a high enough relative intensity (how many reps from failure we are) there’s a larger sample size of reps we can choose from.
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Also an important reason tracking hard sets might be a more useful indicator of progress than tracking total volume.

SPOTLIGHT-↔️So from left to right we have progress over time.-✌️The first two slides are from last cut to current gaini...
17/09/2018

SPOTLIGHT
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↔️So from left to right we have progress over time.
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✌️The first two slides are from last cut to current gaining phase and the last two are two images from around the same body weight (always useful to use as measure of progress)
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🔪From last cut to now...
Focus = muscle gain
Weight= up 4lbs
Calories= up 700-800
It’s important to keep in mind the 99% of the time if you’re looking to add muscle (bigger bum, bigger legs, etc) your weight will probably need to slowly go up over time. Don’t be scared of this that new quad tissue weighs something.
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🏋🏾‍♀️From starting point to now...
Here’s exactly why not to worry about this, starting weight is currently 1lb lighter than current weight, however the look is pretty different. Its what happens when your bodies composition shifts, your weight may not be vastly different but the ratio of fat to muscle should be.
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I have opened up 2 PT slots so the people who have has messaged me over the last few weeks and I haven’t been able to accept and Folks just thinking about starting feel free to message.
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ACCEPTING ONLINE CLIENTS
@ Kent, Kent, United Kingdom

SPOTLIGHT-↔️So from left to right we have progress over time.-✌️The first two slides are from last cut to current gaini...
16/09/2018

SPOTLIGHT
-
↔️So from left to right we have progress over time.
-
✌️The first two slides are from last cut to current gaining phase and the last two are two images from around the same body weight (always useful to use as measure of progress)
-
🔪From last cut to now...
Focus = muscle gain
Weight= up 4lbs
Calories= up 700-800
It’s important to keep in mind the 99% of the time if you’re looking to add muscle (bigger bum, bigger legs, etc) your weight will probably need to slowly go up over time. Don’t be scared of this that new quad tissue weighs something.
-
🏋🏾‍♀️From starting point to now...
Here’s exactly why not to worry about this, starting weight is currently 1lb lighter than current weight, however the look is pretty different. Its what happens when your bodies composition shifts, your weight may not be vastly different but the ratio of fat to muscle should be.
- - - - - - - - - - - - - - - - - - - - - - - - - - -
I have opened up 2 PT slots so the people who have has messaged me over the last few weeks and I haven’t been able to accept and Folks just thinking about starting feel free to message.
- - - - - - - - - - - - - - - - - - - - - - - - - - -
ACCEPTING ONLINE CLIENTS

IMPOSTER SYNDROME👀-The internal belief that you will one day be exposed as fraud despite evidence to the contrary.-🤔This...
14/09/2018

IMPOSTER SYNDROME👀
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The internal belief that you will one day be exposed as fraud despite evidence to the contrary.
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🤔This is something I’ve been dealing with for a while (few years). It’s a weird feeling that despite everything you have done/are doing you can’t get rid of that voice in your head.
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🤦‍♂️You’d think something like this was a negative wouldn’t you? It could be, but It can also be something else. I’ve discovered that my cue for this feeling is not learning and at this point I’d like to apologise to every teacher I had in secondary school.
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🤓Therefore, everyday I make sure I study/learn/ grow. It’s important to me because I want to be the best I can be at what I do and quite frankly there are some incredible people in my field who set the bar very high.
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Don’t be put off by irrational thoughts, try and learn your stimulus/cue for them and then use that as a driver to be better.
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Bulking update 186.5lbs

Focus on the basics, their your foundations to build upon.-‼️Any questions leave them below👇
12/09/2018

Focus on the basics, their your foundations to build upon.
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‼️Any questions leave them below👇

It’s almost never linear..When you accept the progress with diet or training isn’t linear, you’ll probably make better p...
11/09/2018

It’s almost never linear..
When you accept the progress with diet or training isn’t linear, you’ll probably make better progress..
🏃🏼‍♂️Progress will come in stages.
The process of progression is a fatiguing one and if you expect it to be continuous with it, it could be the reason you end up going backwards..
👍🏻Be ok with taking breaks.
Diet breaks are something I implement with clients at the end of every training cycle (6-8weeks period) in which we raise calories back to maintenance..
😅This helps to reduce fatigue towards a very fatiguing process and in the long run allows you to make more progression over all.
If you want to go on a road trip you won’t get too far without topping up the tank every now and again..
🍆Tip
If you find yourself wanting to kill you, your spouse or small animals or just can’t stand the thought of dieting any longer, think about pulling that car into a hotel for the night. A longer more extensive diet break might be needed. @ Kent, Kent, United Kingdom

04/09/2018

Biceps
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❓What rep range do you find best for your biceps❓
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🙋‍♂️Personally I go for a mixed bag. With new research emerging that total reps per set may be less important for growth than standard number of hard sets per week (sets near failure)

We love a bit of self proclamation 🙌 ()・・・😱So I put these trousers on today..and when they nearly fell down to my ankl...
13/10/2017

We love a bit of self proclamation 🙌
()
・・・
😱
So I put these trousers on today..and when they nearly fell down to my ankles I realised how much weight I had lost... These trousers used to be tight on me 😳 and I remember putting them on a few months back and thinking how I wasn’t happy at them not fitting anymore.

Anyways, I’m proud of what I’ve achieved so far and hoping that building some muscle will define my shape even more..💪🏻 And....I’m actually looking forward to going to the gym tomorrow..might be because I haven’t been for a week and a half so have forgotten how much I dislike it but you need to take it and run with it 😂. P.S Im not usually one to post stuff like this but today I’m proud 😃

11/10/2017

Face pulls 👻
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The video we've all been waiting for, I know I know, the suspense was a bit much but here it is.
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With a lot of gym working mountain to a whole host of pushing it's good to give back to your rear delts sometimes and to make sure you don't end up with the posture of a 15year old in detention.
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Aim for;
✅slight forward lean in hips (butt out)
✅elbows finish high
✅hands finish at ears or above
✅slow and controlled
✅feel like you're having a pose off in the bath room mirror, the external rotation brings in more rear delt.
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Remember this is largely going to be to keep those rear delts active. Not to get your upper back working.
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Go to the link in bio for any online coaching enquiries.
Use the discount code STEPHEN10 for 10p off. .

01/10/2017

Can women grow muscle like men❓
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Simple answer, yeah, probably.
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But lower testosterone and higher oestrogen right❓
Well due to female oestrogen levels being around 9 times higher than men's, they get to reap the rewards of this;
✅good at reducing catabolism (muscle breakdown)
✅good for muscle repair
✅better muscle perfusion meaning fatigue causing metabolites are cleared from muscles quicker
✅faster recovery to training stimulus
✅thought to make better use of testosterone they do have for muscle building.
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In a 2001 study (among many others) a 6 month training program showed no difference in the amount of muscle gain between men and women.
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So why the difference in reality❓
The difference between men and women's size could be more sociological. Men have from a young age a sense of growing big and strong put into their heads while women's is to eternally diet being small and dainty. Energy balance (calorie surplus or deficit) will equate for a large majority of the total muscle mass added to an individual.
Couple this with women naturally sitting at a higher body fat level (hiding muscle) and having an obsession with cardio and classes as weights are thought to make you bulky and it could be a better explanation as to why men look like they add so much more muscle than women.
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P.s weights don't make you bulky, they will however give you that 'toned' look that zumba didn't quite nail.
Here's T showing off her added back muscle this year.

21/09/2017

Pendlay rows 💪
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We're all growth junkies right ? We all want to look better, feel better, be better. So let's be effective.
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The back being comprised of relatively equal parts fast and slow twitch muscle fibres, suggests it will grow best from a mix of Rep ranges.
Allowing the big bar movements to be the heavy loaders, can allow you to more effectively overload the high reps on machines. So Focusing on a 6-8 rep range on this could be best.
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Not to mention building a nice back is a fairly universal plus point.
For men it gives you the opportunity to walk around like a carpet fitter.
For women it will aid in helping the illusion of a small waist.
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To be effective you have to
1️⃣maintain a neutral spine
2️⃣allow the bar to come to a rest between each rep at the floor
3️⃣aim to pull bar to sternum (picture a bench press in reverse)
4️⃣engage with the weight through your heals, not toes.
5️⃣don't move torso once movement begins (No up movement, no down movement)
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nice form👌.

Address

Chatham
ME50LU

Opening Hours

Monday 6:30am - 10pm
Tuesday 6:30am - 10pm
Wednesday 6:30am - 10pm
Thursday 6:30am - 10pm
Friday 6:30am - 9pm
Saturday 8am - 8pm
Sunday 8am - 12pm

Telephone

+447760662010

Website

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