Ad Thomas Training

Ad Thomas Training Hypertrophy, Personal Trainer, strength and conditioning
(5)

Fitness Instructor from Manchester

> Ex-elite gymnast 5th ranking GB 2012 U16

> proud to have rehabbed myself from having spinal fractures and a hip labral tear through careful training and discipline

> Chemistry Graduate, Oxford

> Keen runner (10km 33:30)

> Injury prevention

3 vs 4 is a question i get asked a lotif you train 3 days, full body is probably the best way to spread your volume. if ...
04/09/2026

3 vs 4 is a question i get asked a lot

if you train 3 days, full body is probably the best way to spread your volume. if you train 4 days, an upper/lower split works really well.l

neither is better, the best split is the one that lets you train hard and recover and stay consistent

progression matters more than constantly changing exercises..pick a weight, build the reps up over time, then add weight and repeat. track what you lift so you’re actually giving your body a reason to adapt

if progress stalls it’s probably not the programme. protein, carbs, sleep, stress and how much other training you’re doing all matter

message me CARB if you wanna know how many carbs to eat roughly 💪🏻

more training isn’t always better. quality sessions + enough recovery will usually beat just doing more

🏳️‍🌈 Adam Thomas | Online Coach

very specific but very effective formula 👌🏻 you’re welcome 😚 apply to work with me link in bio 🔗 🏳️‍🌈 Adam Thomas | Onli...
03/09/2026

very specific but very effective formula 👌🏻

you’re welcome 😚

apply to work with me link in bio 🔗

🏳️‍🌈 Adam Thomas | Online Coach

02/09/2026

it’s important to channel that emotion into strength and growth 👌🏻

01/09/2026

a really quick reminder that if you’re doing these things then you’re doing more than 99% of people and should give yourself some credit 👌🏻

that’s one of many reasons we need pride..safety. 🌈
31/08/2026

that’s one of many reasons we need pride..safety.

🌈

31/08/2026

if you wanna build bigger glutes then don’t skip your warm-up 🍑

i usually spend around 5–10 mins doing warm-up sets and activation drills before getting into my main lifts.

a good warm-up helps me:

1. increase blood flow and get my joints and muscles ready to train

2. prepare my nervous system for heavier loads so my working sets don’t feel like a shock

3. get mentally switched on and focused before i start pushing hard

4. practice the movement and technique with lighter loads before adding more weight

your warm-up shouldn’t leave you exhausted but it should get you feeling more prepared to perform better for main sets

be a good pridesmaid.
30/08/2026

be a good pridesmaid.

29/08/2026

build a chest with these 3 exercises and tipssss

28/08/2026

sorry got angry about it eating my chicken and rice 🫶🏻

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Manchester
M25 2

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