Jonny Bishop Fitness

15/09/2026

In life, nothing worth having comes easy. And that’s exactly why your 3 sets of 12 whilst working at 70% of your capacity will never build any muscle. And no ladies - lighter weights and higher reps isn’t what you should be doing to “tone”. You should be training no different to any weightlifter.
WHATEVER benefit you want from weightlifting (regardless of how modest or extreme) requires hard work. Take yourself seriously, choose quality over quantity. Create a STIMULUS for change. Give your muscles a reason to adapt.

15/09/2026

https://www.instagram.com/reel/DdSIqxcS0un/?stkn=MWQ1cHFpeXJxeXMwMw==

14/09/2026

https://www.instagram.com/p/DdPd2SByhEE/?stkn=dnpjcHhhcWRnOGc2

10/09/2026

Many people fail to realise that improving your general health will aid you in getting in shape. It’s so ironic that the large majority of the HEALTH & FITNESS industry thinks it’s trendy to slurp energy drink slop. Your protein shakes and pre-workouts also contain a host of ingredients that you’d struggle to even pronounce. 0 calorie? I don’t care. You’re trashing your gut, digestion, hormones, insulin sensitivity, metabolism, energy levels, sleep, skin, the list goes on…
If you want your body to physically reflect good health then you have to treat it accordingly. 90% of your diet should be single ingredient foods/liquids. It may be boring - but nothing worth having comes easy

09/09/2026

Lifting the heaviest weights that you can tolerate is the most advantageous way to train. You’ll hear many people in the industry push light weight/high rep propaganda. The heavier you lift, the more muscle motor unit recruitment. To put that simply - the better the stimulus. Muscles only respond to mechanical tension. Regardless of your goals when it comes to weight lifting, the intention should always be getting stronger. Lifting weights well within your capability is not the way. I don’t care how great of a pump & burn you’re achieving. if you can lift a load for 12+ reps, not only is the load not heavy enough - you’re accumulating unnecessary fatigue. It’s a little like taking the long way home when there’s a shortcut available.

08/09/2026

Nobody ever got fat from overeating single-ingredient foods. Thats enough to tell you that food context is more important than calories. If you ate thousands of calories worth of clean foods - you’ll stay insulin sensitive, have an optimal hormone profile, increase your metabolic rate, and modulate your appetite (which is the root of over eating).
Everyone I know who tracks calories religiously and pays no attention to their food quality gets poor results or feels miserable with the numbers game. Or both.
Losing weight is more so about eating like a grown up. Calorie tracking is sexier because the logic enables people to keep eating the crap that they’re addicted to. Anecdotally, how’s that working out?

07/09/2026

https://www.instagram.com/reel/Dc9fjgZyKBy/?stkn=MWJlbDl2b2Q1bzF6bQ==

07/09/2026

A hard truth: taking weight loss drugs tells me all I need to know about someone. Weight loss may be difficult for some in application - but in terms of the blue print, it’s unbelievably SIMPLE. You know exactly what it takes. A lack of knowledge isn’t your problem (If it is, hire a coach). It’s typically a simple matter of willingness to do what it takes. The satisfaction you get from eating childlike foods outweighs your own pride as you turn to injecting drugs to rectify an issue driven by what goes in your mouth. This put you in no position to judge any other kind of recreational drug user. Do the right thing, do it the dignified way. Your goals perfectly attainable NATURALLY

06/09/2026

Efficiency is key. TRAINING efficiency looks like maximising your returns with the least input necessary. Stimulate your muscles as effectively and efficiently as possible, then prioritise recovery.
Optimising muscle stimulus is brain numbingly simple. You do not need a single “intensity technique”, unless you purely enjoy the self inflicted pain. Correlation to progression? None. Perform full reps, straight sets, to failure. Progressively overload by increasing your numbers over a period time and nail your stimulus - fatigue ratio.

06/09/2026