Trained by Lew

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Trained by Lew Online coach helping you build muscle, strength and confidence — even with a 9-5

19/10/2026

Learning the little nuances and tiny details of how to execute movements correctly can take a seriously long time…

Let alone shifting through the range of variations you find now for each movement not to mention the critical thinking that comes into play as to whether or not they’re actually beneficial for you and your goals.

I’ve been doing this for years on end and I’m still learning new things and I’ve worked with some incredible mentors over the years with different approaches to training and developing new muscle and strength.

This is my passion, it’s my literal job to look at and find what you’re doing wrong and give you fixes, solutions to the problem holding you back and strategies put in place for you to continue to get out of training what you deserve for all the hard work you put in.

It’s hard to honestly self reflect, it’s even harder to do when you don’t want the gym, programming, exercise numbers to take over your entire life

That’s where I come in, not just to take over and tell you what to do but to explain why

Knowledge is power and the more you understand something the better you’ll become

If you’re having some trouble with feeling a particular movement where you should, not being able to feel a target muscle as good as you do others, or just want to see what it’s like to lift with a certainty that you’re going to grow

Drop me a DM and I can lay it out plain, simple and effective for you to go and implement

Everything I do currently to grow my chest in this growth phase Smith incline - 2 sets 6-10 Pressing has never been a st...
17/10/2026

Everything I do currently to grow my chest in this growth phase

Smith incline - 2 sets 6-10

Pressing has never been a strong point of mine and it’s easy for me to push load and lose tension in my chest and allow my shoulders to take over

Strict ex*****on has been important during this initial push as I want to increase load fast.

Should be back at 2pps by the end of the year

Incline cables - 2 sets 8-12

Big change for me this year was actually shortening my range of motion, previously I’d go super deep and lose tension in my chest.

Active range of motion is important because if the tension has gone from my targeted muscle then previously my shoulders have come into play to help me out the pocket

Seated flat press - different day different press

2 sets 6-10 - big focus on a controlled eccentric, a small pause in the lengthened position and a full drive through to the end. Standardising this form will be important, not every session has come with a progression in weight but usually we’re getting an extra rep or two currently

Pec deck - 1 MYO set

Basically the range is 8-12, go to failure or a rep shy, wait 10ish seconds, go again, wait 10ish seconds, go again

Easy fast way for me to reach failure multiple times in a short space of time at the end of the session. It’s dirty but it works. Big focus on breathing in the break to try and recover as much as possible before I repeat

Seated cable pec fly 2 sets 8-12

A lot of very rigid pressing through machines can help you get strong at those presses, so picking movements like cables for flies can help challenge the stability

Chest up, pause in the lengthened, and trying to squeeze my chest with my biceps

At this point hands don’t matter, it’s how that upper arm moves that’s going to impact if these are solid reps or not

15/10/2026

Delivery day

Best time of the week by far

My daily vitamin stack

Strom Support Max
Supplement needs Omegas High strength
Supplement needs Vitamin D3
Tbjp Magnesium Bisglycinate
Zinc L-Carnosine
Supplement needs B complex

Whey protein as per meal plan
Creatine Intra workout

for the best products and brand available

Code : LL10

14/10/2026

Capped delts 101

14/10/2026

Double edged sword

Best thing I’ve ever done
Hardest thing I’ve ever done

Physically and mentally demanding

But

The most locked in, productive, in control period of my life

14/10/2026

Best tricep exercise?

14/10/2026

Highest volume of food
No digestion problems
Growing season

14/10/2026

Time to get big and strong

13/10/2026

The same mindset you need to progress your physique is the same mindset that will help you progress in business, your career, relationships and life as a whole.

Whether it’s developing…

Determination. Sticking to something when the initial excitement wears off.

The drive to improve. Never being completely satisfied with where you are, whilst still appreciating how far you’ve come.

Tenacity. Being willing to get back up when things don’t go to plan.

Accountability. Taking ownership of your actions rather than making excuses for your circumstances.

Or the more tangible skills that make it all possible…

Timekeeping. Doing what you said you’d do, when you said you’d do it.

Organisation. Planning ahead rather than constantly reacting to whatever life throws at you.

Consistency. Showing up on the days you don’t feel like it, because you understand that progress is built through repetition, not motivation.

These aren’t just traits that build a better physique. They’re traits that build a better life.

And that’s what I believe coaching should be about.

Yes, we’ll work towards building muscle, losing body fat and creating a physique you’re proud of.

But along the way, you’ll develop habits, discipline and standards that carry over into every other area of your life.

You’ll learn to set a goal, build a plan, follow through and hold yourself accountable when things get difficult.

Because the real win isn’t just looking better in the mirror.

It’s becoming someone who does what they say they’re going to do.

Someone who backs themselves.

Someone who takes action instead of waiting for the perfect time.

Your physique might be the reason you start. But the person you become along the way can have an impact far beyond the gym.

If you’re ready to stop standing still, start building momentum and make meaningful progress both physically and personally, let’s work together.

DM me “PROGRESS” and let’s talk about where you want to be… and what it’ll take to get you there.

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Manchester

Telephone

+447377128579

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