TK Pro Fitness

TK Pro Fitness đŸ’„I Help People Just Like YOU Transform Their Physique Into Something They’re Proud OfđŸ’„

10/09/2026

Another one😆

I don’t know what it is about people dissing bodybuilder and jumping on this “functional” bandwagon - but it seems to boil my blood a bit.

Can’t we all be friends?😅

All jokes aside - I’m a BIG believer in training beyond just bodybuilding.

For the average person, that’s what you should want to incorporate into your routine - exercises that enhance your life.

BUT that doesn’t mean that bodybuilding is pointless.

Muscle growth is important - and sometimes your main limitation is literally just going to be that you don’t have enough muscle mass.

So you may plan a phase of training where muscle growth is the primary goal - you can still keep some of your cardio, power work, plyos, core stability or mobility drills in your plan, but you just won’t have as much of them there

Because building muscle is the main goal of that phase.

Once you’ve built more muscle tissue, you might decide that you’re going to prioritise another adaptation.

Maybe you want to put your focus on strength or speed or endurance.

Or maybe something more specific like enhancing a skill - football, martial arts, callisthenics etc

This is periodisation - and it’s what good programmes do well.

Dubrovnik 2026đŸ‡­đŸ‡·What a place - unbelievable time away!I reckon I’ve single handedly contributed 25% of the gelato stores...
09/09/2026

Dubrovnik 2026đŸ‡­đŸ‡·

What a place - unbelievable time away!

I reckon I’ve single handedly contributed 25% of the gelato stores monthly income - no regrets there.

Keep swiping if you want to see the creature from my nightmares👉

08/09/2026

Most people don’t trust coaches these days - and that’s completely fair enough.

A lot of people have paid hefty amounts for a fitness coach to benefit their life in some way and been bitterly disappointed in the service they received.

To then be told that they signed a contract and are now locked in for 6 monthsđŸ˜‚đŸ˜«

If a bad experience of coaching has put you off or you just don’t know what to expect and it’s stopping you from starting then this is for you.

Try it for 30 days - if it’s not benefited you in anyway shape of form, I’ll refund you.

Drop me message if you want some more info👌

OR click the link in my bio to get started straight away.

08/09/2026

Forever using Loom and Zoom😆

“It’s easy for you to get your steps in, it’s your job”

It’s my job to sit at a desk or stand and observe people actually working out😅

07/09/2026

What do you do when you can’t break through a fat loss plateau?

You don’t have to always jump straight to decreasing calories.

With Harry, we’d seen some initial success at the start of this fat loss phase - however after losing about 4kg things started to slow down for a couple months.

Even with minor tweaks to calorie intake we weren’t seeing much movement on the scales.

Performance in the gym was still pretty solid but he had noted that he was feeling a little burnt out and so didn’t want to reduce calories anymore and couldn’t allocate any more time to long bouts of cardio.

So we went back to his workout plan and made some tweaks.

First of all, even though we had to keep resistance training in there (for obvious reasons), we knew that right now, the goals is fat loss

And so cutting back on some of his weekly resistance training volume meant that he was less fatigued and had a little more time on his hands for additional cardio.

Then we added in just two home workouts - that took no longer than 15 minutes with the sole aim of calorie expenditure.

15 minute EMOM workouts with burpees - that was it.

No ridiculously high step count goal and no cutting calories back.

Just adjusting the plan to better suit the current goal and increasing net calorie expenditure over the week in a shortened time-frame.

Solid work Harry!👌đŸ’Ș

Weekends at their peakđŸ—»Only taken us two years to tackle 2/3 of the three peaks😆 Hopefully we’ll get the last in soon.Sc...
06/09/2026

Weekends at their peakđŸ—»

Only taken us two years to tackle 2/3 of the three peaks😆 Hopefully we’ll get the last in soon.

Scafell Pike, you’ve been conquered.

05/09/2026

Honestly, I like to think there’s value in almost every exercise out there.

But the value only shows if it’s been selected for the right reasons.

Because just choosing an exercise because it looks “functional” (basically has a twist thrown in somewhere) doesn’t mean it’s better.

That doesn’t mean that those exercises don’t have value - if you’re selecting them for the right reasons, then they can be great additions to your plan.

But don’t knock something like a barbell overhead press because it only “moves in straight line”.

Also I always get frustrated hearing “bodybuilding is useless” or “just training for muscle growth is pointless”

Having a larger amount of muscle mass is functional - more contractile tissue means that you can produce more force, have more resilient joints, have better metabolic health.

That doesn’t mean you shouldn’t also train for other qualities as well - but having phases of training where your main goal is to maximise muscle growth is a good idea to lay stronger foundations for developing those other qualities later down the line.

04/09/2026

There’s not one universal cause of lower back pain when deadlifting - but there are a few that seem to crop up more than others.

One I see a fair bit of could be classified as a lack of “core stability” - but more specifically its stabilising your pelvis.

A lack of hip mobility in actively accessing certain ranges of motion also seems to be a common offender and quite often accompanies the latter.

So these are just a handful of exercises that work well.

Planks (proper planks), loaded hinges within your comfortable range of motion and hip thrusts or hip aeroplanes are also solid options.

Hope I didn’t offend anyone
03/09/2026

Hope I didn’t offend anyone

02/09/2026

This isn’t a bad video - and it highlights (to some degree) that’s it’s for firefighters.

Now I’m not a firefighter and so don’t know what they get up to on a day-to-day basis

But there’s no reason that I can think of that a seated dumbbell overhead press and a single arm dumbbell row couldn’t have a valuable place in a firefighters programme at some stage.

Like with any programme, you’re looking for a specific adaptation to bring about and the training you do is just a means of delivering the stimulus required to trigger that adaptation.

Building more muscle is valuable on its own, so incorporating phases of training that look more like traditional bodybuilding isn’t a bad thing.

It’s a structural adaptation that lays the foundations for many other adaptations.

If you want to be stronger, more powerful or more resilient then this all starts with increased muscle tissue.

That’s not to say that the clean and press and gorilla rows aren’t valuable either - they’re both fantastic exercises.

But they’re probably not the absolute best at building muscle - which is why it’s silly to compare bodybuilding exercises to more “functional” ones.

They have completely different benefits.

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