Jack Wall Fitness

Jack Wall Fitness ➖| Meal Plans 🍴
➖| Training Plans 💪
➖| Fat Loss / Muscle Gain 📈
➖| Coaching Enquiries 👇🏻

24/06/2026

PPL and Upper/Lower. Two of the most common splits going. Both work fine for general training. Both fall short if arm development is actually a priority.

Why? On push day, by the time you get to triceps you’ve spent your best blood and your best focus on chest and shoulders. You’re hitting the smallest muscle in the session last, half-cooked, with the dregs of your energy. Same story for biceps on pull day.

Upper/Lower is worse. Arms get whatever’s left of an upper day after chest, back, and shoulders. Two sets of curls, two sets of pushdowns, fight me on it.

If arms are a weak point they need their own session. Doesn’t have to be long. The structure I use and run with my clients is bookend. Start heavy, finish metabolic.

Heavy first. Two or three compound movements in the 6 to 10 range. Close grip bench, weighted dips, barbell curl, weighted chins. Actually moving weight. Recruiting the fast-twitch fibres. Real tension and overload.

Then you flip it. Once the heavy work is done you bury them in volume. Cables, drop sets, giant sets, hold the contraction, squeeze every last drop of blood into the muscle. Chase the pump until they can’t take any more.

The heavy gives them a reason to grow. The volume tells them how badly you want it.

Most splits give arms one of those. The good ones give them both.

If you are interested in refreshing your training and having something tailored to you, drop me a DM with the word “TRAINING”

23/06/2026

Limiting beliefs don’t die from motivation. They die from proof.

Three of my clients all know each other. Each one started with me after watching the one before change. Not because I sold them on it. Because they saw it happen to someone they knew.

When the change happens to a stranger online you can dismiss it. Different person, different life, different everything. Easy out.

When it happens to your mate, the bloke you went to school with, the bloke who works the same hours you do, the bloke who used to make the same excuses as you, the dismissal stops working. You’re stood there going “well if he can do it, I can do it” and suddenly the whole thing is accessible.

That sentence right there. That’s the difference. That’s the moment the limiting belief actually breaks. Not from a quote on Instagram. From watching someone with your same life do the thing you said you couldn’t.

It’s honestly that simple. Apply yourself, get the results. Not difficult. Just rare.

If you think you have limiting beliefs and would like to have a chat about changing this and being the first one out of your mates to make that change, DM me the word “belief” and let’s have a chat!

21/06/2026

Your kids are watching you make excuses.

That’s the bit nobody wants to hear.

Every time you say “I can’t because I’ve got kids” within earshot of them, you’re teaching them that being a parent is the reason you give up on yourself. That looking after them and looking after yourself are mutually exclusive. They’re not.

Most private gyms will let you bring kids in as long as they’re well behaved. Activity bag, colouring, somewhere safe and supervised. Get your cardio in. Get your weights in. Done.

The other version of this is your kids watching you train. Watching you push. Watching their mum or dad working hard for something that matters to them. Setting a standard for what adulthood looks like. Honestly, that’s worth more than any session you could do alone.

Me and the missus take it in turns. Nobody dies.

Stop making excuses. If you want the goal, go and get it done.

If you are interested in coaching drop me a message.

20/06/2026

This is what happens when the music is too loud and you use AI to edit the video 😂😂

Anyway… here’s what the video was actually meant to say:

Most people train biceps way too heavy.

If you’re already training back properly, your biceps are getting hammered indirectly through rows, pull-downs, pull-ups and other pulling movements.

The biggest mistake? Chasing heavier weights instead of better contractions.

Slow the reps down.
Stop swinging.
Keep constant tension on the muscle.
Focus on squeezing the bicep through every rep.

Some of my best arm growth came when I stopped ego lifting and started prioritising control, tension and quality reps.

One of my favourite exercises? Hanging dumbbell curls with an emphasis on the stretch. Light weight, controlled reps, and keeping tension throughout the set.

Your biceps don’t know how much weight is on the dumbbell.
They only know tension.

Here’s to hoping your training is going better than my video editing 😂😂😂

Make training fun again… and hard 😂In an age where it seems everyone is looking for a secret way or the most optimal way...
16/06/2026

Make training fun again… and hard 😂

In an age where it seems everyone is looking for a secret way or the most optimal way to train.. let’s just remember that training should be about having fun, pushing yourself and progress. Probably in that order…

Now we still need to put thought into what is going to be the best way to actually grow your muscle.. I enjoy throwing heavy weights around but if anything it held me back… I moved too quickly up the weight scale rather than continuing to focus on the target muscle. The result certain body parts responded others stayed s**t 😂

Don’t be afraid to try things, some guys are genetic freaks both in strength and muscle assimilation - most of us are not… you will know if you fit into this category probably before you even turn 18.

For the rest of us, slog it out, be consistent and just keep going!

13/06/2026

People assume that because you’ve been together for years, have kids, jobs, responsibilities and an actual mortgage conversation every month, you somehow become sophisticated adults.

Reality?

You’re discussing dinner one minute and the next she’s pretending to finger blast you mid-set while trying to keep a straight face behind the camera.

18 years of training.
20 years of bodybuilding obsession.
Thousands of meals weighed.
Hundreds of check-ins analysed.

And somehow this is still the level of professionalism in our household.

Truth is, if you can’t laugh at yourself, you’re making this whole fitness thing harder than it needs to be.

The gym should improve your life, not become your entire personality.

Train hard.
Take your goals seriously.
But don’t forget to enjoy the people you’re doing life with.

Because the physique means very little if you’ve forgotten how to have a laugh along the way.

And yes… she found this absolutely hilarious.

Follow if you want sustainable health, serious physique results, and proof that you don’t have to become a boring bastard to get in great shape.

13/06/2026

22 inch arms but a s**t back?

Lats are not an easy muscle to grow tbf. You can’t see them and most people will use their arms way too much.

Sit there and try to flex your lats right now. I imagine most of you can’t. So why would you then load up a bar and try to contract that same muscle… the stronger muscles around it just take over.

This is why straps for back training actually matter. Most people assume straps are for when your grip fatigues mid set. They help with that yeah, but the bigger win is you stop pulling with grip, forearm and bicep from rep 1.

If you can’t feel your back and it’s not growing, drop the weight. Properly. Focus on feeling it. Once you find that feel, hold onto it and only then start building the weight back up.

Do that and your back will grow more in the next 2 months than it did in the last year.

235 this morning. 14 weeks out.Felt quite positive with the look in person tbf. Took the pics and was not overly impress...
12/06/2026

235 this morning. 14 weeks out.

Felt quite positive with the look in person tbf. Took the pics and was not overly impressed 😂 but whatever, that’s just prep.

Sasan reckons it’s the best look so far. Same weight as last week, visibly leaner, clearer lines, harder and fuller. I’ll take it. He’s also reminding me we don’t want to be dry yet, dry at 14 weeks = joints saying good bye. You want that on show day, not now.

My body seems to like getting lean. The last tidy phase we ran I dropped 50lbs in 8 weeks, like most people I have found my back tends to be the last to come in. I have one client who is the opposite way round who has a visible Christmas tree before he has abs 😂.

I AM going to be the most peeled person up there in September. That’s the one part of this I can actually control so I’m going to control it. One thing I’ve noticed since I first started training in 2008 is conditioning if anything has got worse. I remember when Jordan Peters was my coach in 2012 this was always the conversation, the one thing you can control is how lean you are.

Just keep pushing.

For those of you who read the caption and thought training since 2008, coached by Jordan peters in 2012… why only competing now… I stopped bodybuilding in 2017 until 2023.

My point regarding back fat coming off last - adductors tho 👀

Facial expressions need work

6/10

10/06/2026

Most people train triceps wrong.

They walk into arm day and immediately start loading the push-down stack like it’s a heavy compound. Heaviest weight they can find, short range, half a contraction, ego doing 80% of the work. Then they wonder why their arms haven’t changed in three years.

The bit nobody thinks about is that the triceps are already getting hammered all week. Every chest press. Every shoulder press. Every dip. They are getting load on those movements whether you want them to or not. By the time you hit them directly on arm day, they have already absorbed a serious amount of work.

Adding more heavy loading on top of that does not stimulate more growth. It just adds more fatigue to a muscle that is already cooked. The signal gets lost in the noise.

What direct tricep work should be doing is something the compound lifts cannot. Lighter load. Slower, more deliberate reps. Full range of motion. A genuine focus on the contraction at the bottom and the stretch at the top. Training the muscle, not the number on the stack.

The session ender I learned from the late Luke Sandoe years ago, and have never stopped using. A massive 25 to 30 rep finisher set on a push-down variation. Light enough that you can hold the form. Long enough that the last 10 reps are genuinely brutal. You are not chasing weight, you are chasing the feeling of the muscle being about to explode and then doing five more reps after that.

That is what direct arm work is supposed to do. Not match the compound lifts. Complement them.

If you are training arms heavy three times a week and they have not grown in a year, this is where I’d start.

If you want to level up your training DM me the word “TRAIN” and let’s have a chat!

Address

Cooper Street
Wolverhampton
WV2 2JL

Website

,

Alerts

Be the first to know and let us send you an email when Jack Wall Fitness posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to Jack Wall Fitness:

Shortcuts

Share

Category