Liverpool Strength Co

Liverpool Strength Co Strength & Conditioning facility

03/02/2026

Explaining strength training, but we’re both in the bottom set at school 😂

02/02/2026

Growing muscle is hard, it’s especially hard if you’re missing these 3 things 💪

1️⃣ enough mechanical tension; this just means pushing hard in your sets, if you can have a full blown conversation about last nights love island during a set then it’s a warm up, not a working set. Take sets 1-2 reps close to failure (not being able to do any more reps) because this will challenge your muscles enough to stimulate growth

2️⃣ enough sets; you CAN build muscle training once per week, but it would need to be an extremely challenging sessions, and everything else would need to be in check as well. In general 10-29 hard sets close to failure, per muscle, per week should be enough to stimulate growth. This can be split across exercises.

3️⃣ Recovery and Food; you can’t grow muscle out of thin air, and we don’t actually grow anything while we’re in the gym, food (usually in the form of a slight calorie surplus) gives us the fuel we need to get the growth we want, and sleep gives our bodies the time it needs to actually do the building work.

Rome wasn’t built in a day and all that.

The sled 🛷Taking souls, one victim at a time 😈An ascending EMOMStarting at 2 lengths (or a distance you can easily cover...
30/01/2026

The sled 🛷

Taking souls, one victim at a time 😈

An ascending EMOM

Starting at 2 lengths (or a distance you can easily cover in under 10 seconds), adding 2 lengths (or time) every minute till failure.

Repeat x 3

Finish feeling like you’ve had a bath in battery acid 🪫

All good work in the tank 💪

30/01/2026

Want to get stronger? 💪

🛑 Stop guessing with your training

🛑stop doing random s**t you thought looked cool

🛑 stop making excuses

and start prioritising these 3 things instead. 😇

28/01/2026

Fat loss fundamentals 🙌

You won’t see great progress if you don’t sort these three things out 3️⃣

26/01/2026

Body fat doesn’t turn into muscle…. This is what actually happens instead 💪

23/01/2026

If you remember MSN messenger, top 8 on MySpace and the millennium bug you definitely shouldn’t skip your warm up.

It doesn’t have to take all day, do this instead;

R.A.M.P (2–5 mins):

R – Raise (30–60s)
Rower, jogging on the spot, star jumps, brisk walk. Think heart/temp/breating rate up

A – Activate (30–60s) the muscles we’ll be using; Glute bridges, band walks, core exercises

M – Mobilise (30–60s) all our joints, Hips, ankles, T-spine, shoulders

P – Potentiate (30–60s)
Bodyweight reps - light barbell sets

Optional extra; Foam roll (30–60s)
Quads, glutes, calves, upper back etc. can be useful if you’re feeling sore and achy, and help with activation & mobilisation, but it’s not a fix all!

Job done, now get training

21/01/2026

Getting stronger isn’t all about maxing out in every session.

It’s about developing from where you are to where you want to be.

Plus, being stronger makes it harder for you to get kidnapped, so there’s an added bonus 💪😁

19/01/2026

If the scale’s up after a good weekend, it doesn’t automatically mean fat gain.

Most, if not 99.999999% of the time… it isn’t fat at all.

Common reasons the scale jumps ⬇️

🍺 Extra booze
Certain Booze is calorie dense, lowers our inhibitions (hello pizza, kebabs, high cal snacks etc), and increases water retention. The Result of that? short term scale weight increases.

💧 Water weight
Hydration changes alone can swing bodyweight 1 to 3kg. More carbs, salt, or booze basically means more water held.

🍞 Glycogen (carb) stores
Carbs are stored as glycogen in muscle. Each 1g of glycogen holds about 3g of water. A carb heavy weekend can easily add 1 to 2kg with zero fat gain.

🧂 Salty meals
Salt equals water retention. That takeaway might show up on Monday morning, then disappear by the middle of the week.

💩 Food volume
More food in means more still being digested.
It’s weight… just not body fat.

The bit most people REALLY need to hear 👇

To gain 1kg of body fat, you’d need roughly:
➡️ 7,000 8,000 calories ABOVE your maintenance

Not “I enjoyed myself a bit” calories.
Not “a few drinks and dessert” calories.

We’re talking a sustained surplus over multiple days.

Unless you’ve eaten:

• An entire pizza
• A full cake
• AND washed it down with 10 pints
…on top of normal food intake
…for several days

You haven’t gained 1kg of fat overnight

One weigh in means nothing. Trends over weeks and months, not days, matter wayyyyy more.

Enjoy the weekend.

Return to normal habits.

Let the scale calm itself down.

And remember that one big weekend won’t ruin your progress!

16/01/2026

The training sweet spot Venn diagram 🧐

This is a concept that I’ve had bouncing around in my head for a long time.

Not the catchiest name, but I’m sure we’ll love 😅🤣

On one side we’ve got People who trip themselves up, and cheat theirselves out of making progress by thinking that they need to be optimal, do everything the “right” way, have a boring life, and generally live like a robot.

This is a sure fire route to hating everything, falling off the wagon and wondering where it all went wrong, overcommitment with a lack of action.

On the other side, we’ve the things that are actually a lot more realistic, which in truth, it is a lot more realistic, but when life gets in the way, falls by the wayside!

In the middle we’ve got the stuff that can actually be done, consistently, every single week, and this is where the real progress lies.

If you’ve got a busy job that means you can only train twice a week, accept that and train twice a week. Stop trying to train every day.

If you’ve got kids that go to different clubs/sports etc, and that means you can only train at 6am, stop staying up late, and get up so you can work on yourself.

If you’ve got other commitments that mean you can only really train for 10-15 minutes, and go for a daily walk. DO THAT.

Stop overcomplicating everything.

Keep it simple, if you’re ‘busy’, forget optimal, look at whats actually more realistic, and that will give you a guide for what you can ACTUALLY stick to the majority of the time.

Address

Unit 8, Millers Bridge Industrial Estate
Liverpool
L201EE

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