Tim Davies Fitness

Tim Davies Fitness Bespoke online coaching service.

life is good, when training is good, sometimes it’s that simple.⠀⠀who else can relate? 💪🏼
24/10/2022

life is good, when training is good, sometimes it’s that simple.⠀
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who else can relate? 💪🏼

⁣We’re just over a month into the New Year⠀⠀How’s those New Years resolutions going 👀⠀⠀I’ve seen a lot of people smashin...
07/02/2022

⁣We’re just over a month into the New Year⠀
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How’s those New Years resolutions going 👀⠀
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I’ve seen a lot of people smashing the gym recently which is awesome to see 🙌🏼⠀
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But I bet there’s also many who promised themselves a fitter and healthier routine, but have struggled to get started.⠀
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And that’s totally okay, but now is the time to act. Don’t keep making excuses.⠀
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‘I haven’t got the time’⠀
‘The weather is s**t I don’t want to go outside for walks’⠀
‘It’s cold, I’d rather stay in bed’⠀
‘I’m so tired, cba to cook a good meal’⠀
The list goes on…⠀
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You’ll be making the exact same New Years resolutions come January 2023 if you’re not careful.⠀
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Make a list of what is currently stopping you from reaching your goals, be honest with yourself.⠀
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Formulate a plan to overcome these obstacles.⠀
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Long term goals can be daunting so set yourself short term realistic targets to keep you accountable.⠀
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I’m always happy to answer any questions to help people, don’t hesitate to ask ☺💪🏼

⁣A lot of people will want to join a gym to get fit and healthy as it’s the start of a new year, but be reluctant as it ...
04/01/2022

⁣A lot of people will want to join a gym to get fit and healthy as it’s the start of a new year, but be reluctant as it makes them feel anxious!⠀
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Here’s some of the common fears I hear from beginners.⠀
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1. Being looked at or judged for lifting light weights and being weak.⠀
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Literally nobody cares you’re not strong yet, we were all a complete beginner once, don’t feel like you need to prove anything. Lift the right amount for you, don’t worry if it’s light.⠀
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(If you feel like you are being judged you need to feel sorry for those people because they’re clearly battling some insecurities of their own) ⠀
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2. People are intimidating and off-putting.⠀
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This obviously massively varies from gymto gym but from experience people are always friendlier than they might first appear.⠀
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Numerous times (more in my earlier years of training) I’ve thought certain individuals were absolute arrogant, moody c***s. Then one day you get speaking to them and you realise they’re actually really down to earth and really nice.⠀
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Don’t judge a book by its cover. Be⁣courteous of others, respect the equipment, and you’ll be fine.⠀
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Share with a friend who's nervous about joining the gym. Don't let anything step in the way of your goals 💪🏼

Starting the new year better than than I started the last 🙌🏼⠀⠀That’s what it’s all about right?⠀⠀Block out the noise fro...
01/01/2022

Starting the new year better than than I started the last 🙌🏼⠀
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That’s what it’s all about right?⠀
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Block out the noise from others, they shouldn’t be the competition, just focus on bettering yourself. ⠀
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Don’t feel like you have to reach your final goal by the end of the year, if you’re better than you were the previous year, you’ve done a good job 👊🏼⠀
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Fingers crossed there’s no more set backs due to our good pal corona 🥴🦠⠀
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If you’re looking for a personal trainer to help you in next coming months feel free to book a free consultation with me.⠀
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Zero pressure to sign up (I’m not your usual hard sales type). If the services I offer aren’t for you, then I hope you’ll least leave the conversation having learnt something.⠀
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You’ve got nothing to lose. DM to find out more.⠀
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2022 let’s see what you’ve got 🥳

My strongest body part is probably my triceps, so if it’s a body part you struggle to grow hopefully I can help 🤞🏼⠀⠀In m...
15/11/2021

My strongest body part is probably my triceps, so if it’s a body part you struggle to grow hopefully I can help 🤞🏼⠀
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In my opinion the biggest mistake people make when trying to grow their triceps is not having a tricep compound exercise in their programme.⠀
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They’ll do endless cable push down variations, bar, rope, v-bar, over head etc but no big lifts.⠀
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Nothing wrong with those exercises btw, it’s just not enough.⠀
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My favourite tricep compounds that have helped me…⠀
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- Narrow grip barbell bench press⠀
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- Neutral grip DB press⠀
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- Weighted dip (don’t let your chest and delts take over)⠀
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- If you’re lucky enough to have a fantastic dip machine like do then use that as well.⠀
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(Most dip machines are s**teeee so choose wisely)⠀
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Skull crushers and overhead tricep work can be a nice addition but my elbows have never liked those exercises.⠀
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So unfortunately I’ve had to stay clear of those and find moves I can go heavy on which don’t cause any pain!⠀
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So if you want big arms, get strong on some tricep compounds, keep the cable extension work in as well but it shouldn’t be a priority imo.⠀
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✅🎅🏼

⁣We all know how important sleep is, but how many of us actually prioritise it in our schedule?⠀⠀Not enough.⠀⠀The benefi...
15/11/2021

⁣We all know how important sleep is, but how many of us actually prioritise it in our schedule?⠀
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Not enough.⠀
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The benefits of quality sleep seem almost infinite…⠀
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- Improves your attention and concentration.⠀
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- Learn and make memories.⠀
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- Helps you maintain a healthy weight.⠀
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- Keep your heart healthy.⠀
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- Keep your immune system strong.⠀
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- Looks after your emotional and mental wellbeing.⠀
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- Reduce your stress levels.⠀
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(Just to name a few)⠀
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When it comes to the gym it’s not yet proven that getting better sleep directly builds more muscle.⠀
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One example of how sleep can indirectly promote hypertrophy is improving your recovery and energy for the gym. Your performance will improve, so you’ll get stronger faster, and that will lead to increased muscle mass over time.⠀
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To sum up, quality sleep is f***ing important. Start prioritising your sleep schedule. Your quality of life will improve very quickly.

What’s the quickest way to look like you’ve gained 10lbs of muscle? Lose about 30lbs of body fat! 🤣💪🏼⠀⠀Physique developm...
09/11/2021

What’s the quickest way to look like you’ve gained 10lbs of muscle? Lose about 30lbs of body fat! 🤣💪🏼⠀
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Physique development is a bit mad with the illusion of how you look. ⠀
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When you’re lean you’ll look much bigger when topless. Put some clothes on and it can look like you’ve never lifted a weight before 😅 ⠀
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Get bulky and you’ll look like a tank in clothes, but then a bit of a mess when topless (guilty 🙋🏼‍♂️).⠀
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My body composition wasn’t in the best position after all the lockdowns with difficultly training etc so I’m not suggesting you need to get this out of shape to make progress.⠀
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BUT… please make no mistake if you want to gain decent muscle development in the long run you have to put some body fat on.⠀
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Staying lean will get you absolutely nowhere. Sometimes you have to look worse before you look better.⠀
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Now I’ve built a good foundation I’ll look to maintain a much leaner body composition year round. I’ll continue with periods of bulking and cutting but a lot less extreme.⠀
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Need a long term plan or a bit lost with how to progress from where you’re currently at? Send me a DM and hopefully I can help ☺💪🏼

In my opinion the most complex muscle group to train is your back.⠀⠀There are so many muscles which make up the shape of...
01/11/2021

In my opinion the most complex muscle group to train is your back.⠀
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There are so many muscles which make up the shape of your back; connecting with the different sections can be difficult.⠀
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Knowing the functions of each muscle can make it much easier to know which exercises should be targeting which muscles.⠀
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Here’s a few to help you out…⠀
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Lats: ⠀
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Adduction/Extension/Internal Rotation of the arm at the shoulder.⠀
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Also assists with lateral flexion of the spine. (which is why single arm moves are so good for lats so you can tilt your body to one side)⠀
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Good cues for lat training are to not pull back and retract your shoulder blades (scapulae), try to focus on driving your elbow down to the ground whether this is with vertical or horizontal pulling motions.⠀
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Traps and Rhomboids:⠀
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They play a huge role in our posture. These muscles contribute to elevation, depression, rotation and retraction of the scapulae.⠀
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Good cues for training these muscles are to pinch your shoulder blades together (retract) as you drive your elbow backwards then allow your shoulder blades to separate (protract) as you stretch your arms out in front of you.⠀
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Struggle with knowing how to target different muscles in your back? Shoot me a DM and I may be able or to offer some tips to help 👊🏼💪🏼⠀
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p.s my back is my weakest body part so shoutout to behind the camera for making it look half decent 😂👊🏼

Don’t take these values too literally, they are just used to make the point of the post clear, as always it massively va...
29/10/2021

Don’t take these values too literally, they are just used to make the point of the post clear, as always it massively varies from person to person.⠀
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Gaining muscle takes time, you can't rush the proccess.⠀
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Skip to the last slide if you want a quick summary of the main points 💪🏼

Don’t take these values too literally, they are just used to demonstrate a point. As always it massively varies from per...
26/10/2021

Don’t take these values too literally, they are just used to demonstrate a point. As always it massively varies from person to person.⠀
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From experience it’s more common for guys to make this mistake, they get a hard on every time they see you a new heavier number on the scale because it makes them feel like they’re getting bigger 🤷🏼‍♂️⠀
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Skip to the last slide if you want a quick summary of the main points 💪🏼

⁣To a lot of people this looked like the result of 4-5 months of hard work dieting down to lose 30lbs of body fat.⠀⠀In r...
19/10/2021

⁣To a lot of people this looked like the result of 4-5 months of hard work dieting down to lose 30lbs of body fat.⠀
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In reality that 4-5 months diet was just revealing the 8 years of graft I’ve done to build this physique.⠀
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Not many ever wished they started later. Nearly everybody wishes they started sooner.⠀
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Ditch the excuses. Get to work now. It’s never too late to start 💪🏼

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