Strength Intelligence

Strength Intelligence Smart and conscious coaching to help you reach your strength potential.

What actually is sustainable fitness?
31/05/2026

What actually is sustainable fitness?

26/05/2026

Constant exhaustion won't last forever 😴, but here's how to train around it.

For coaching enquiries, feel free to reach out 🤝 I can help!

24/05/2026

Client result 🤝

For coaching enquiries, drop me a message!

If your cut needs to last longer than your bulk, then you've messed up! ❌️ Building muscle (with minimal fat gain) is pa...
09/01/2026

If your cut needs to last longer than your bulk, then you've messed up! ❌️

Building muscle (with minimal fat gain) is painfully slow, especially the further into your lifting years you are. This is why people go wrong - they become impatient and rush it, gain lots of weight and fat quickly, and then have to have a lengthy fat loss phase to undo all the damage they've done. As a result, they don't really look any different by the end of it.

If you're bulking for 3 months and then cutting for the remaining 9 months, then you've really gone wrong. In most cases, it should be the other way around.

A successful bulk would be where you gain bodyweight but your level of leanness still remains. Expect some softness/minor fat gain but increase weight slowly so that only a relatively short cut is needed afterwards to chip away at the remainder and showcase all the hard-earned muscle you've built 💪.
Then rinse and repeat that process to keep building muscle and transform your body over time.

Lengthy fat loss phases are sometimes needed, i.e. if you're very overweight to start with. But a good starting point for most would be cutting to a level of leanness they're happy with and then slowly (and I mean slowly 🐌) gain weight and build muscle from there.

Coaching slots are available for the New Year, so reach out 🤝.

09/12/2025

Prioritising and deprioritising muscle groups 👇

It's important to acknowledge which muscle group(s) you're focusing on prioritising for building muscle and strength.
This is so you can dedicate more effort and volume to them, while other muscle groups may have to be on the back-burner.

There's only so much volume you can recover from, so just adding more sets (and volume) to your chosen prioritised muscle groups on top of your normal total volume may not be the best strategy from a recovery and fatigue management point of view.
You will have to dial back the volume on other muscle groups to let the prioritised ones really grow and progress.

This doesn't mean you'll regress on the deprioritised ones, which is what people will fear. Just bring them down to maintenance volume (mv) while bumping up the prioritised muscle groups to more of a maximum adaptive volume (mav) range.

Example:

Your usual number of weekly sets for upper body muscle groups:
Chest - 10
Back - 14
Delts - 14
Biceps - 12
Triceps - 12

But you want to focus on growing your arms, you would adjust the numbers to suit, i.e.:
Chest - 8 (mv)
Back - 10 (mv)
Delts - 10
Biceps - 17 (mav)
Triceps - 17 (mav)

Same amount of volume in each split, just distributed differently to prioritise certain areas.

This is something to consider when deciding on how to structure your training.

Hope this helps 🫡.

For coaching enquiries, you know the drill - slide into those DMs.

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