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Opty Performance

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I help people look better and perform better without having to sacrifice life outside of the gym

03/11/2026

What can only be described as the worst two weeks of my life in I don’t know how long

I’m finally back in Bali and out of Thailand, never ever to return again

We’re set up in our new accommodation and today was a busy day of check-ins

Never been so thankful to just sit at a laptop today and do what I love

I’ve also joined a different gym for the month here in Bali, so really looking forward to getting stuck into that

Decided to pull calories down and let the scales come down over the next few weeks as we lead into Christmas

I actually can’t share what went down in Thailand, but just know that place is as corrupt as it gets and I’d recommend never going near the kip

99% of our interactions were great, but in my eyes, it’s just not worth it

Especially coming back to Bali, where the people here genuinely go the extra mile to help you out

I’ve never appreciated Bali as much as I did when we landed back down

Time to document this little clean-up phase 😮‍💨

26/10/2026

I’m back

Took my first unplanned break from socials pretty much since starting this page

Something has happened completely out of our control which means our Thailand trip has been extended

Of course, I can’t share too much right now, but it’s been such a roller coaster of emotions over these past two weeks. Taking a step back to focus on things here, along with my current clients, really seemed like the right thing to do

Times like this really make you appreciate the family you have around you. I always knew how lucky I was to have family and extended family like this, but it really does show how nice it is to have them around when things get tough

The break was more so about everything going on in Thailand, but the time away from posting allowed me to stop and think

It’s really lit a flame for what I want to create and how I want to approach things moving forward

One thing I will say is that I will never, ever take Ireland for granted again

The first image you’ll see is the gym we’ve got to work with. €40 for a week pass means I’m getting very creative with how I train until we get out of here 😂

The plan is to return to Bali, but beyond that, up until Christmas, I’m really not sure what things are going to look like

13/10/2026

Frequency > Junk volume

Gone are the days of the nonsense of 4 lads crowded around one bench press and you ask them how many sets they have left

And the reply is 4 or more 😂

We can all be honest that we’ve done a crazy amount of sets trying to grow a specific muscle group

Me included

Desperate for some bicep growth, but unfortunately, the 6 sets of 21s just didn’t get me anywhere

High frequency, lower volume will change the way you train and progress your lifts

The law of diminishing returns kicks in pretty fast, where even after one decent set to failure, the amount of additional stimulus you get from that second set is reduced

So go get two good sets in and train hard, getting close to failure

Smaller muscle groups can tolerate a little more volume, but I’m talking about still probably capping sets at 3 per exercise

Just saved you about 2 hours in the gym a week, you can thank me later 😮‍💨

12/10/2026

Dear Thailand, create a protein bar and sell it. That’s all for now, thanks 🙏

07/10/2026

Bangkok, Thailand 🇹🇭

05/10/2026

Programming made as easy as I can for you

Instead of thinking about what muscle should you hit, think about the movement pattern you’re training

Sounds more complicated but let me explain

For pressing, you want a horizontal press and a vertical press

Think bench press and shoulder press

For pulling, same idea

One horizontal pull and one vertical pull

Think a row and a pulldown

Then we can start filling in the smaller muscle groups

Some direct bicep work, some tricep work and some lateral raises to give the shoulders a bit more love

Then we have legs

You want to think about the main jobs the lower body needs to do

A squat pattern for your quads, a hip hinge for your hamstrings and glutes, then some direct work for anything that needs a little more attention

So you could have a squat, an RDL, a leg curl and then some calves

Obviously there’s a lot more nuance to it than that

But this gives you a pretty fu***ng solid framework to build a programme around without sitting there wondering what random exercise you need to add next

Then spread that work across the week so you can actually train hard and get quality sets in rather than trying to cram everything into one massive session

From there, the game is simple

Train hard, progress your lifts, recover and do it consistently for a very long fu***ng time

That’s bodybuilding 😮‍💨

04/10/2026

Training frequency is just as important as total volume when it comes to building muscle

You can do 12 sets for a muscle in one session and call it a day

But that doesn’t necessarily mean you’re getting the most out of those 12 sets

By the time you get towards the end of a massive session, fatigue is through the roof and the quality of those sets can start to drop

Instead, spread that volume across the week

Hit the muscle more frequently, keep the quality of your sets high and actually give yourself a chance to progress

This is something we’ve changed in my own programme and I think it’s been a massive reason why I’m finally seeing some proper growth in my arms

More isn’t always better

Sometimes you just need to spread the work out and actually fu***ng nail it 😮‍💨

03/10/2026

If strength was an indicator for how muscle grows

Then why don’t powerlifters look like bodybuilders?

Strength in the grand scheme of things doesn’t mean much in my opinion

Getting stronger, on the other hand, that’s the money shot

Where you start doesn’t mean much, but finding that weight where you land into a specific rep range and progressing from there

Now that will be the reason you actually change the way your physique looks

So don’t get too caught up in the numbers

Just train, and train fu***ng hard

02/10/2026

Bulking is dead, pass it on

As much as we all loved watching the Teen Twins running some of the most absurd dirty bulks

Unfortunately, them boys came to admit it too

It was a waste of time

Extremely long dieting phases to clean up months of overeating

When realistically, they could have built slow and actually had a decent physique year-round

Trying to be 400–500 calories above your maintenance every day is pretty much a recipe to get fat

So gain slow, and stay lean

Thank me later 😮‍💨

01/10/2026

We’ve all done it

Even I myself have taken a bulk to its limits

All in the pursuit of putting on as much size as possible

But they really mean it when they say slight surplus

The reason we want it to be slight is so that you spend as little time across the year dieting

Dieting should be done fast

And this whole physique development craic really only gets good once it’s done

So build slow, like very fu***ng slow

And when you book a last-minute holiday next year and you only need a few weeks to get peeled

You can thank me then 😮‍💨

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