Train Smart with Harv

12/01/2026

WHY DIPS ARE MY FAVOURITE CHEST MOVEMENT 💪

- Dips are one of the most underrated chest builders out there.

- They’re easy to overload with added weight, making progressive overload simple and effective.

- They hit almost every pushing muscle in the upper body — chest, shoulders, and triceps

- They’re also easy to learn. With assisted dips, anyone can build strength and technique before progressing to bodyweight or weighted

Why not add dips to your push or chest day 🔥🔥

06/01/2026

Aim to eat 0.7–1 gram of protein per pound of bodyweight to support muscle building, recovery, and overall strength. Hitting this range consistently gives your body the fuel it needs to grow and repair.

Take a moment each week to reflect on your eating habits and routines. Building awareness creates long-term consistency, and one off day won’t undo your hard work as progress comes from what you do repeatedly.

Always keep carbs such as pasta and bread as they provide key energy your body needs

Don’t shy away from healthy fats. They play a key role in hormone balance, energy, and keeping your diet satisfying and sustainable.

The more colourful your plate, the better. Vibrant fruits and veggies are packed with essential vitamins and minerals that keep your body functioning at its best.

Small daily choices add up. Stay consistent, stay balanced, and your results will follow. 💪🌱✨

19/11/2025

17/11/2025

BENEFITS OF LIFTING HEAVY

These are the key benefits of lifting heavy for athletes and anyone looking to stay healthy and strong. 💥

Lifting heavy isn’t just about building muscle tho — it’s about building discipline, confidence, and resilience. Every time you add weight to the bar, you’re not just getting physically stronger, you’re training your mind to push through challenges. 🏋️