CoachLiam21

CoachLiam21 Experienced Personal Trainer helping clients build strength, lose fat, and gain confidence.

I create customized programs focused on proper form, accountability, and real, sustainable results whether you're just starting out or ready to level up.

24/05/2026

You see it all the time in the fitness industry: people assume the biggest trainer is the best trainer. In reality, some of these guys have elite genetics, jumped on gear, and only learned how to train themselves—not how to coach other people.

That’s one reason PTs get a bad reputation. Before hiring a coach, ask questions. Can they explain why they’re programming certain exercises? Do they understand training principles, or are they just repeating what worked for them? Are they obsessing over tiny details while ignoring the fundamentals, or demonising certain foods without good reason?

A great physique doesn’t automatically mean great knowledge. Don’t be impressed by size alone—look for understanding.

21/05/2026

How to lose fat for summer and keep your muscle👇

✅ Sleep 8 hours
✅ Track your calories
✅ Cut 500 calories from your maintenance
✅ Eat 1.5g protein per kg of bodyweight
✅ Eat high-fibre foods
✅ Train 3-4x per week and push close to failure

You don’t need a magic fat burner or a crazy diet. You need consistency. Do this for 12 weeks and watch what happens. 💪🔥

summerbody fitnessmotivation caloriedeficit musclebuilding gym

19/05/2026

Day in my work life as a PT 💪

Not very good at recording everything yet
Forgot to record my food and what time I went to bed lol sorry
Still trying to get better at tracking my routine while balancing clients, training, and life

18/05/2026

I’m tired of fitness influencers acting like kettlebell workouts are somehow more “realistic” or better than the gym.

Since when are people out here doing unstable wobbling shoulder presses in real life? Most of you are typing on a computer all day. Relax.

If you enjoy kettlebells, training outside, push-ups, or making workouts harder for yourself — good for you. Train however you want. But stop pretending it’s superior to a gym.

You’re telling me machines designed by professionals who study biomechanics and muscle function aren’t effective… but a random kettlebell is magically better? Come on.

The muscle doesn’t care whether it’s a kettlebell, dumbbell, cable, or machine. The only way muscle grows and works is through mechanical tension. That’s it.

We make life more efficient in every other area:
You wear shoes because they make walking easier.
You buy groceries because it’s more efficient than hunting and farming yourself.

The gym is the same thing. It makes training easier, more efficient, and easier to progress.

Train smarter. Get better results. Get the gym membership.

17/05/2026

The only reason I prefer lower reps is because I feel like I can judge failure much more accurately. I don’t like going through long sets where the burn builds up and I’m not sure if I’ve actually hit true failure or if it’s just fatigue setting in. With lower reps, it’s much clearer to me when I physically cannot complete another rep, so the effort feels more honest and measurable.

And I’ll hold my hands up it’s also just easier for me mentally. I’m not trying to be the guy who suffers the most in the gym, I’m trying to be as effective as possible with my training. For me, lower reps keep things focused, efficient, and more controlled, while still letting me push properly to real failure.

16/05/2026

The fitness industry has a habit of overcomplicating simple things and turning them into debates that don’t need to exist. People will call certain movements “real strength” while dismissing others as “fake weights,” even when the muscle is doing the exact same job of producing force against resistance. For example, a bench press is often praised as true strength, but if you perform the same pressing pattern on a chest press machine, some will suddenly claim it doesn’t count. That logic is confusing at best.

Resistance training is resistance training. Yes, free weights require more stabilisation and coordination, and machines reduce some of that demand, but if the focus is purely strength, then strength is simply the ability of a muscle to generate force against load. The body doesn’t distinguish between a barbell or a machine; it only responds to tension and progressive overload. If you are lifting more over time, you are getting stronger.

A lot of the “fake vs real” argument comes from ego and how impressive something looks, not from actual physiology. Strength isn’t defined by aesthetics or instability — it’s defined by output.

At the end of the day, a weight is a weight, just like a ball is still a ball whether it’s 1 kilo or 15 kilos. The only thing that changes is the resistance you’re working against.

14/05/2026

Here is the straightforward breakdown of the supplements I’d recommend and the specific reasons why they are worth taking.
1. Creatine
• Why: It is the most researched supplement in existence for increasing power and strength. It works by replenishing ATP (your body’s primary energy source) much faster during high-intensity movement. This allows you to push closer to failure and recover between sets more effectively.
2. Vitamin D3
• Why: It acts more like a hormone than a vitamin and is essential for muscle protein synthesis and bone health. Keeping your levels optimized is proven to support natural testosterone production, immune function, and mood regulation, especially if you spend a lot of time training indoors.
3. Omega-3s (Fish Oil)
• Why: These essential fatty acids are proven to reduce systemic inflammation. For anyone training hard, this means better joint health, reduced muscle soreness, and improved cardiovascular health. It essentially helps the body recover from the “stress” of a workout.
4. Magnesium
• Why: It is involved in over 300 biochemical reactions in the body, including muscle contraction and relaxation. It is highly effective for improving sleep quality and regulating the nervous system, which is critical for recovering from high-intensity training blocks.

13/05/2026

Red meat is not a health food. I don’t know when people skipped basic logic and started acting like eating steak three times a day is normal. Red meat should be something you eat occasionally — maybe two or three times a week max — not breakfast, lunch, and dinner like some of you are doing.

It’s terrible for LDL cholesterol, not great for blood pressure, and excessive consumption is linked to all kinds of health problems. Stop pretending it’s some miracle food just because you like it. You can enjoy something without convincing yourself it’s healthy.

If you’ve always stuck to the classic incline bench press for upper chest, give the reverse-grip Smith machine press a t...
13/05/2026

If you’ve always stuck to the classic incline bench press for upper chest, give the reverse-grip Smith machine press a try. The reverse grip isn’t some magical hack — the main reason I like it is because it naturally keeps your elbows tucked closer to your body instead of flaring out. That elbow position helps target the upper chest fibers that attach near the clavicle much better.

Another reason I prefer doing it on the Smith machine is because it removes a lot of the stability factor, so you can focus purely on pressing strength and really contracting the upper chest instead of balancing the weight. It also makes the movement feel safer and easier to control, especially when training close to failure.

If the reverse grip feels uncomfortable on your wrists, set the bench and bar position up so you can comfortably unrack it from the bottom position and even rest briefly at the bottom if needed. Focus on keeping your back flat against the bench and your elbows tucked throughout the movement.

12/05/2026

These are just some old-school PT habits that, in my opinion, need to change.

Not slagging any PT off at all — but when some of these trends are still being pushed in 2026, it’s a bit of a red flag to me 🚩

Maybe it’s time to have a conversation with your PT… or maybe it’s time to find one that’s evolving with the industry.

11/05/2026

A few signs your body might genuinely need a rest day 👇

• Your lifts are going backwards instead of improving
• You’re feeling aches and little niggles everywhere
• Your body feels stressed, heavy, and drained
• You’re exhausted… but still struggling to sleep
• You feel physically fatigued, not just mentally unmotivated

Sometimes your nervous system is just fried and needs time to recover properly. That recovery might only be 1–2 days depending on your sleep, nutrition, stress levels, and how intense your training has been.

Listen to your body properly. This isn’t an excuse to skip the gym every time you can’t be bothered — but there’s also no prize for running yourself into the ground.

Balance is key. Train hard, but recover hard too 💪

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