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BUILD Musc

23/03/2023

FAKE ACCOUNT!! !!!!!!!!!!!!

21/02/2022

ADDUCTOR PLANKS 👀🔥

A great way to shake up your core/stability work with an unconventional Plank variant!

To get into this Plank position start off with a regular stacked side Plank.

Once you're in that position lift your bottom leg off the floor and bring it up to your chest.

You will feel your adductors shouting at you for this horror of an exercise!!

Enjoy :)

AWESOME SESSION!!! 🔥🔥Today we hit a fu***ng BIG cardio session.This is what we did:For time, team of 325km AirbikeAfter ...
20/02/2022

AWESOME SESSION!!! 🔥🔥

Today we hit a fu***ng BIG cardio session.

This is what we did:

For time, team of 3

25km Airbike
After each individual interval perform either 200m run or 15kcal row.

(Then Charleigh and I hit a cheeky lower session after too!)

And now I am starving, if you've got some buddies I encourage you to give this a go, was tough but really fun :)

18/02/2022

BOUJEE ABS BURNER 🔥

Side Plank + Banded Row

Training your abs is a popular choice among exercisers, so here's a few reason I add core work into programming.

✅ Reduces risk of injury
✅ Improves overall stability
✅ Improves overall strength
✅ Improves coordination & balance.

The best way to train your core is to work the opposite way you'd logically think.

Most abdominal exercises work with an active flexion bias as opposed to resisting the forces applied to the trunk.

Pillar stability is about being able to resist rotational forces, resistance against loaded flexion and extension.

We also want to be able to produce rotational force from the trunk, but probably more relevant to those involved in sports vs your everyday gym goer!

Your job when doing your core exercises like this one are to stop your body roasting and warping against the stress!

EASY DEADLIFT HACK!! 🔥Its easy to fall into this posture sometimes when you're deadlifting, here are my simple tips for ...
17/02/2022

EASY DEADLIFT HACK!! 🔥

Its easy to fall into this posture sometimes when you're deadlifting, here are my simple tips for fixing it:

✅ Push your knees out into your LOCKED arms

✅ Shoulders slightly OVER the bar and lock them DOWN (not back)

Make sure to video your lifts so you can see what's happening!

"Should I Change My Training Around My Period?"This is a common question...Now I don't menstruate, so I can't comment on...
17/02/2022

"Should I Change My Training Around My Period?"

This is a common question...

Now I don't menstruate, so I can't comment on this from a place of personal experience... However I've done my best to find the most relevant information and put it together in this handy little guide!

And as ususal the answer is never black and white!

Since the research in this area is inconclusive, this massively differs between individuals and each persons approach will be different from another's!

I hope you find some use out of this little article :)

CAN YOU LOSE FAT & BUILD MUSCLE???Cours you can :)Rachel is doing that right now and she looks mint 👌It's slow though! W...
17/02/2022

CAN YOU LOSE FAT & BUILD MUSCLE???

Cours you can :)

Rachel is doing that right now and she looks mint 👌

It's slow though!

Week 0 - 82.5kg
Week 2 - 81.6kg
Week 4 - 80.8kg
Week 6 - 80.0kg

In this phase of programming for Rach, we're prepping for an ultra marathon, trying to reduce bodyfat and increase the levels of lean tissue.

When we're looking to induce these adaptations we're looking to monitor the calorie intake very closely in line with what the overall weight is doing.

We need to be on the line of either no/minimal reduction in weight but a positive response from how she looks/feels

Or

A slight and gradual reduction in weight whilst being able to maintain a high level of performance in the gym.

This is probably the hardest and most advanced form of body recompostition you could strive for, definitely wise to have a coach to help you stay on course and make micro tweaks as and when needed!

The type of coaching This has morphed into is quite free flow now, I check in with Rach see how she's feeling, what's currently happening and we make slight changes all the time!

Fun for me as a coach because its a massively challenge, got to have a good understanding of how to balance the work load and calorie intake stimulate the adaptations but also maintain good energy levels 👌

15/02/2022

HIP BANDED BB RDL 🔥

This exercise is great for both beginners and advanced lifters for the same but different reason.

The Banded distraction here reinforces the hip hinge pattern!

For beginners this is a really cool way of teaching the "close the drawer" external cue we use at 60.

For advanced lifters this massively reinforces the need for a violent hip extension forcing more glute engagement in the movement!

I love this one, give it a try!

15/02/2022

LEVEL UP YOUR PULLUPS ⤴️⤴️

Want a pullup?

Best be ready to work for it, these are certainly a movement that is EARNED!

But here's a great variation you NEED to add into your programming if you want a pullup.

Meet the 3 Point ISO Pullup.

We're going yo try and take the concentric phase out of this movement for now and focus on the eccentric phase only.

So jump up into your top position and hold it there for 5 seconds.

Then slowly come down to a 90 degree arm angle and hold for a further 5s.

Then finally we're going to slowly come down to just above the lockout and hold for another 5 (or as long as you can)

If you struggle with this initially, use a band to help take some load away from the eccentrics until you build your strength up!

Enjoy :)

12/02/2022

WU - BANDED ROW 💪

Great option to warm up for either a push/pull or general lower session!

Infact if youve got access to bands this is a great way to have a total body warmup in a busy commercial setting.

All you need is one loop band and an anchor point and you're able to have a fantastic toa body warmup!

This row variant I favour over a Banded facepull, I prefer this one for not stressing out my upper traps before I lift because if you focus on drawing your elbows back and down we have hit the mid back much better!

11/02/2022

PRE SQUAT HIP OPENER 🔥🔥🔥

Grab yourself a Kettlebell, it's time to get loose goosey with those hips and get some bonus ankle mobility too.

First part, perform a stiff legged deadlift to the floor with the Kb and stretch your hamstrings out, then come down into a squat position and hold the KB in a Goblet Squat Stance.

Once you're in your deep squat position, open your hips and shift your weight from left to right, keeping your feet flat and pushing your knees over your toes hard!

This is such a nice way to prep yourself before you squat l, particularly if you struggle with depth and hip mobility!

Give it a try :)

10/02/2022

DONT BE SCARED 🍑 😵😵😵

This b***y builder needs some LOVE!

One of the best glute heavy exercises you can loooooad up and push through on.

Get yourself some straps or chalk, grab a pair of heavy dumbbells and do some low rep high load walking Lunges!

I hate these when you do reps in excess of 20-30, bland, boring and annoying.

But do a set of 10 with some big heavy dumbbells???

SIGN ME UP! 😈

Seriously, put these back in your programming if you want a bigger butt, and try low rep high load!

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