Victor Dominic

14/06/2026

Straight to the point. If you have IBD and you are under muscled you have worse outcomes in managing your disease. With each next flare-up you lose even more muscles (secondary sarcopenia) on top on age related sarcopenia for those 35+ (primary sarcopenia). I'll teach you how and explain you what and when to do in the gym to have better quality of life whatever you have Ulcerative Colitis or Crohn's. Sign-up now:

https://www.eventbrite.co.uk/e/1991830474568/

Stop letting IBD affecting quality of life. Learn expert Rehab&Pre-hab gym strategies to safely build muscle and improve lifestyle with IBD.

11/06/2026

When you live with Crohn’s or Colitis, fitness advice usually falls into two frustrating extremes.

Generic gym culture tells you to push through the fatigue (which can trigger a flare). Meanwhile, patient organizations tell you to just stick to gentle walks and light yoga (which feels incredibly limiting when you actually want to look and feel strong again).
👉There is a massive, evidence based middle ground.

When this photo was taken, I was executing a specific strategy built around the reality of navigating IBD since my own diagnosis in 2012. My coaching doesn’t just focus on managing symptoms. It’s designed around a continuous cycle of Rehab and Prehab:
↪️The Rehab Phase: Safely rebuilding the lean muscle mass that was actively destroyed by secondary sarcopenia during your last flare-up.
↩️The Prehab Phase: Exploiting the periods of remission to build up your physical reserves, maintaining muscle to bulletproof your body against the next inevitable obstacle or primary sarcopenia.

We aren't treating your body like it's fragile, nor are we trying to break it. We are strategically building muscle-centric armor.

If you are ready to stop guessing your way through your gym routine and want a structured approach that actually respects your biology, let’s talk.

From my app-based community to fully individualized 1-on-1 coaching, we can find the exact phase that fits your body right now. Head to link in my bio to explore the options, or send me a DM with the word STRENGTH and let's see if we're a good fit to work together.

24/05/2026

Most people think gut health is all about green juices, yoga, and cardio. But if you’re ignoring the dumbbell rack, you’re missing a massive piece of the puzzle. 🧬🏋️‍♂️

Research shows that resistance training independently shapes your gut microbiome. When you build muscle, you actually increase the population of beneficial bacteria (like Bacteroidetes) that help optimize your metabolism and improve how your body burns energy.

Even better? A healthy gut produces Short-Chain Fatty Acids (SCFAs) that directly fight inflammation, meaning less muscle soreness and faster recovery times between your workouts.

If you’re eating a high-protein diet to make gains but constantly dealing with the "protein bloat," the stimulus from weight training might be exactly what your gut needs to improve motility and process those nutrients properly.

Check out the slides to see exactly how the muscle-gut loop works!

How many days a week are you lifting right now? Let me know below! 👇

14/05/2026

Half the magic happens under the lights of the gym, but the other half happens on your dinner plate. If you feel like you're working hard but seeing zero changes, check your protein intake!

Aim for roughly 1.6g to 2.2g of protein per kg of your body weight to actually see those muscles pop, or fat to go down.

Drop a "🍳" in the comments if you’re struggling to hit your protein goals today!

10/05/2026

I used to think my IBD (Ulcerative Colitis/Crohn's) diagnosis was a life sentence to being weak. 🛑 
I spent years fearing the gym. I thought training would trigger a flare-up, drain my last bit of energy, or that my body was simply broken.
If you’re living with IBD, you know that soul crushing fatigue isn’t just being tired. It’s like your battery is at 0% before the day even starts.

But I refused to stay a patient. I became a specialist. 🎓 
With a BSc in Sport Coaching and a background in Cardiac and Cancer Rehab, I realized that training with a chronic illness isn't about pushing harder

 It’s about strategic management.
I use Prehab & Rehab (protocols firstly described in cancer rehab) to help you:

✅ Build physical armor before a flare hits (Prehab).
✅ Use fatigue-management protocols to gain energy, not drain it.
✅ Protect your muscle mass—your body’s best defense against inflammation.
✅ Safely re-start exercise after major flare-up (Rehab).

Ready to stop fighting your body and start building it? 
🚀 Send me a DM with 'IBD COACHING' and let’s see if we’re a fit.

10/03/2026

If you want to live longer, VO2 Max is the single greatest predictor of longevity we have. But as a coach, I see the same mistake every week: people sacrificing their hard-earned muscle mass for hours of heavy cardio sessions just to get their heart health in.

🤫Here’s the secret
Strength is your foundation. You shouldn’t have to choose between hitting a PR and improving your aerobic capacity.

That’s why I love the Norwegian 4x4 protocol. It’s the ultimate efficiency hack for the busy athlete who prioritizes the weight room.

The Protocol
🏃‍♂️4 minutes of high intensity effort (around 90–95% max HR).
🚶‍♂️3 minutes of active recovery (light walking/jogging).
🔄Repeat 4 times.

Why it’s a game-changer?
⌚Time Efficiency: You’re done in under 30 minutes, meaning more energy and time for your primary lifts.
🔥Maximum Output: Research shows this specific interval structure is one of the fastest ways to spike your VO2 max.
💪Muscle Sparing: It gets the job done without the interference effect of long, grueling distance runs that can blunt your strength gains.

Train for a long life, but keep the muscle that makes that life worth living 🏋️‍♂️🔥

25/02/2026

The very reasons you aren't lifting are the reasons you must. ⚡️

We’ve all said it:
⌚I’m too busy
🚸The kids take up all my time
🔥I’m dealing with chronic pain
⌛I’m just too old for this

Here’s the hard truth: If you don't make time for wellness, you'll be forced to make time for illness.

Lifting weights isn't just about "getting gains"—it’s a battle for your longevity. As we age, we face sarcopenia (the natural loss of muscle mass and strength). If you don't use it, you lose it.

That "fatigue" you feel? Strength training builds the metabolic engine to fight it. Those "aches and pains"? A stronger frame supports your joints. Those kids? They need you to be mobile and capable for decades to come.

Stop using your life as an excuse to let your body decline. Start lifting to keep up with your life. 🏋️‍♂️💪
.nl_partners

12/02/2026

If you want to build genuine leg density and knee resilience without needing a heavy barbell on your back, you need to master mechanical tension.

This is my go-to Heels-Elevated "Ignition" Complex. By elevating the heels and keeping the feet together, we shift the center of mass to place the quadriceps under a massive stretch. No ego, no momentum—just pure, natural muscle stimulus.

The Protocol (8-8-8):

1️⃣ Top-Half Primers (x8): Control the descent to "chair" height. Keep the tension in the quads, not the joints.
2️⃣ Bottom-Half Pulses (x8): From the deep "bum-to-heels" position to halfway up. This traps blood in the muscle and hits the VMO (the teardrop) hard.
3️⃣ Full-Range Finishers (x8): Smooth, deep, controlled reps to finish the job.

🔎Why this works for longevity: As an evidence-based coach, I prioritize movements that respect your anatomy. This sequence builds strength through a full range of motion, improving ankle mobility and patellar stability. It’s about building a body that performs as well as it looks—for the long haul.

Give this a go at the end of your next leg session. Your legs will "ignite," but your knees will thank you later.

10/02/2026

Tired of hitting a wall mid-set? Let’s talk about Cluster Sets. ⚡️
We’ve all been there: you’re aiming for 8 reps, but by rep 6, your form starts to crumble and the bar feels like it’s glued to the floor. Usually, we just grind through it or cut the set short.
But there’s a more intelligent way to manage that fatigue
➡️ Cluster Training

What is it?
Instead of doing one continuous set of 10 reps, you break it into "clusters" with very short rest periods in between.
For example:
🔵Traditional: 1 set of 10 reps.
🟢Cluster: 4 reps + 20s rest + 3 reps + 20s rest + 3 reps.

Why use them?
⭐Quality over quantity: Those 20-second "micro-breaks" allow your ATP stores to partially recover. This means your 10th rep looks just as crisp as your 1st.
🔥Higher Intensity: You can often lift a heavier total load than you would in a traditional straight set.
🧠Mental Focus: It’s much easier to commit to "3 perfect reps" than a long, daunting set where you’re just surviving.

I use these frequently with my online clients when we’re looking to break through strength plateaus without burning out the central nervous system. It’s not about working harder; it’s about working smarter with your physiology.

Swipe through the slides to see how to structure your first cluster session. ➡️

Have you ever tried breaking your sets down like this, or do you prefer the straight-through approach? Let me know in the comments.

👋If you’re feeling stuck with your current programming and want a structured plan that actually accounts for recovery, feel free to drop me a message. I’m currently taking on a few new remote clients for the month🤝

03/02/2026

Check out how my 24/7 accountability platform looks like ⬇️
https://victordominic.mypthub.net/p/223562