NinePack Master Coach

NinePack Master Coach The best coach you've never heard of. It's my clients journey, not mine and I take it very seriously

Condition & symmetry are crucial in bodybuilding competition. I knew had the potential when we met. Great insertions an...
17/10/2025

Condition & symmetry are crucial in bodybuilding competition. I knew had the potential when we met. Great insertions and muscle bellies, bone structure too. A few years later we have a NABBA & IBFA Pro & double world champion. Nuff said.




Today was the in Wolverhampton. competed in the open women’s over 40's class, trained figure and the bodybuilding clas...
12/07/2025

Today was the in Wolverhampton. competed in the open women’s over 40's class, trained figure and the bodybuilding class. She won the open over 40's, the trained figure, placed 2nd in the bodybuilding class and also won best female presentation. Two weeks off prep now to recover before we dial it in again for NPC in Sweden. I'm so proud of how Kylie has applied herself this year. As her coach and her partner it's been a tough prep but never once has she faltered. She just gets on with it with her trademark beaming smile. The woman is an absolute machine. Now, we EAT!!!




I think this would qualify as progress... looking peeled and she's still getting leaner every day. Nil cardio, no coun...
16/06/2025

I think this would qualify as progress... looking peeled and she's still getting leaner every day. Nil cardio, no counting steps, a treat meal every week and a little bit of chocolate every evening. All this on over 2000 cals. No starvation, no arbitrary suffering. She's thriving. The body responds better when its not punished.

Three new cable attachments to use arrived today. Little things add up.
11/06/2025

Three new cable attachments to use arrived today. Little things add up.

Nice little variation on a theme. About as close to isolation as you can get. Not an ego lift but still needs to be a de...
05/04/2025

Nice little variation on a theme. About as close to isolation as you can get. Not an ego lift but still needs to be a decent challenging weight.




One weeks intensive course. Learn how to build muscle, get leaner, avoid injuries, and progress yourself without endless...
18/09/2024

One weeks intensive course. Learn how to build muscle, get leaner, avoid injuries, and progress yourself without endless coaching fees & bu****it. It's not gonna be an easy week but it'll be productive and save you years of trial & error. Only available on site at my gym in Dereham. Only one place per week so get booked in now.




We've all done it, especially on a favourite exercise; we get hung up on the amount of weight we move and pay little att...
06/04/2024

We've all done it, especially on a favourite exercise; we get hung up on the amount of weight we move and pay little attention to the rapidly increasing risk. I did some barmy stuff in my early days, heavy assisted negative bench press for example, but I soon realised that the brief moment of glory when you end a set then look to to see who was watching, just ain't worth it. I started finding ways to challenge the muscle more, with less weight, or at least not the endless increase in weight. Once your strength outstrips the boundaries of safety, recognise that, and change something. I train to grow, but longevity is paramount. I refuse to be that guy that 'used to bodybuild but blew a rotator cuff'. Not on my watch. Dm me if you want ways to make your training more challenging, and mitigating risk.




29/01/2024

Here's a nasty little hack squat variation 😈. Alternating single leg but splitting the concentric & eccentric phases. Requires a little thinking but it's worth it. Give it a try




The eccentric/negative (lowering) portion in an exercise carries greater potential for force generation than isometric a...
14/11/2023

The eccentric/negative (lowering) portion in an exercise carries greater potential for force generation than isometric and concentric contractions and at it does so at a lower metabolic cost. Sadly few people ever make proper use of this fact & seem too eager to lift again so let the weight drop with little or no control between reps. Vary your tempo and place more emphasis on the lowering part & also the static hold at the midpoint. The greater the force generated when taken to a true state of failure, the greater the hypertrophic response will be. I generally work on a two second lift, a two second static hold & 4 second lowering though on certain exercises I vary this. So surround yourself with negativity & watch yourself grow...




Almost daily I see people posting pics of the bucket of coco pops they've been told to inhale pwo 🙈. The science of pwo ...
12/11/2023

Almost daily I see people posting pics of the bucket of coco pops they've been told to inhale pwo 🙈. The science of pwo nutrition long since debunked this theory. Simple sugars post workout were consumed to produce an insulin spike to shunt nutrients into the muscle & blunt cortisol. The facts are however that whey has been demonstrated to create a bigger insulinogenic response than simple sugars. The calories from these sugars are much better deployed in quality nutrients elsewhere in the day. There's no desperate urgency to replenish glycogen either as intense weights only depletes glycogen by about 30%. A whey shake containing 20-40g protein is more than enough pwo. Stop using outdated theories as an excuse to consume 💩 calories. Question who's advising you & question their knowledge.




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