Message me to get started 💪 #fitness #gym #powerhypertrophyadaptivetrainingsystem #lifestyle #powerbuilding #nutrition
Attaining your goal physique while fuelling performance and recovery doesn’t have to be boring 💪The key is to have expert planning and disciplined execution, which includes back-up plans for when you can’t be phucked 🔑 Smoked chicken pesto pasta: high protein, low(ish) carbs/fats AND phuckin’ delicious 🥵 Comment ⬇️ and I’ll send you the recipe 🙋♂️#fitness #weightloss #nutrition #PowerBuilding #lifestyle #bodybuilding #gym #PowerHypertrophyAdaptiveTrainingSystem #PHATS
Two of the best back exercises out!
Single dumbbell row for greater range of motion while stabilising with the front arm to keep tension on the target muscles ✅
Rack chins to improve pull-up ability ✅
Online client @jeremy.t.w out here building strength and cutting bodyfat 💪
Give these moves a try!
#PowerHypertophyAdaptiveTrainingSystem #PHATS #backday #backdayworkout #lats #pullups #pullday
Why PHATS?
As our current training block nears its end in the Power Hypertrophy Adaptive Training System, all of the lads in the online coaching group are steadily closing in on their goals.
We operate in 4-week cycles, setting short term targets to help move us slowly towards our long term visions, while keeping each other accountable in the group chat and through weekly one on one conferences with myself.
What we're doing here isn't some sort of 8-week challenge that proposes you'll achieve your dream body or squat/bench/deadlift totals within a couple of months.
What we're doing here is learning to cement life-long effective exercise, nutrition and recovery habits, while supporting each other in the process.
Prices start from as little as $40 per week to join the group and our next training block begins in a week.
If you're interested or are looking for programming a little more personalised, DM me or click the link in my bio 😊
#PowerHypertophyAdaptiveTrainingSystem #PHATS #PowerBuilding #strengthtraining #squat #bench #deadlift #bodybuilding #fitness
Injured? Train the parts that aren't☝️
Whether that's just through walking, only doing upper or lower, single joint isolation exercises, or single limb variations of your compound movements.
When one side of your body is injured, training the uninjured side can help to maintain strength and muscle mass of the other limb - you'll also keep the mental benefit of sticking to your routine and feeling success in your sessions.
Some form of exercise is better for your mental and physical state than being inactive.
Completely stopping training altogether or trying to train through an injury can potentially be harmful in the long run.
I'll leave that to pro's like @nobullsh*tphysio @fkbphysio @strengthinevidence_physio @certifiedpersonneltruths to discuss in more depth.
📽️ Worked up to 42.5kg x 7 then did some bicep curls/tricep pressdowns while my strained left pec is healing
#gym #strengthtraining #strengthandconditioning #PowerBuilding #PHATS #PowerHypertophyAdaptiveTrainingSystem #squat #benchpress #deadlift
Over 7kg's down ⬇️ since December
Utilising the PHATS to continue to build explosive strength and maintain lean muscle while cutting away excess fat.
📽️ Shows a snapshot of a training week - 2 strength days and 3 power/hypertrophy days
Of the 5 blokes I'm coaching through the Power Hypertrophy Adaptive Training System, 2 are completing this same program while 3 are completing a modified 3-day version to support their combat or field sports commitments.
Every week we're getting stronger and more powerful both physically and mentally 📈
If you're experienced with training and nutrition and want to take your results to the next level, DM me or click the link in my bio to apply to join the team 📩
#PowerHypertophyAdaptiveTrainingSystem #PHATS #PowerBuilding #squat #bench #deadlift #strengthtraining #strengthandconditioning #bodybuilding
How to build a big strong back with rows ⬇️
1️⃣ Include variations in your training program that have different back angles and arm paths to target different muscles
2️⃣ Use a mixture of free weights, machines and cables to build both muscle and strength
3️⃣ Vary your weights, rep ranges and velocities to put sufficient stimulus in the target muscles
4️⃣ Grip the bar/dumbbell/handles as hard as possible to engage as many muscles as possible
5️⃣ Apply to join the Power Hypertrophy Adaptive Training System online coaching group and have the guesswork taken out of how to implement rows effectively in your program
Link in bio ☝️
#PowerHypertophyAdaptiveTrainingSystem #PHATS #PowerBuilding #strength #hypertrophy #bodybuilding #squat #bench #deadlift
Build lean muscle and explosive strength 💪
In the online PHATS group we start our hypertrophy days with some power/speed work.
A row, press, squat, jump (vertical/horizontal) or power clean.
These are done with lighter weight (50-70% 1RM) at higher velocities - helping prime us for our session while building explosiveness that will be useful during strength days.
This is because, the easier you can move heavier weight the more muscle you'll be able to build in the long term.
📽️ Video 1 and 2 show the first exercise (power focused) of back/shoulders and chest/arms workouts while video 3 and 4 show the last few reps of exercises (hypertrophy focused) later on in these sessions.
If you want to take your training and recovery to the next level, DM me or click the link in my bio to apply to join the growing Power Hypertrophy Adaptive Training System online coaching group 📈
#PowerHypertophyAdaptiveTrainingSystem #PHATS #PowerBuilding #strengthtraining #bodybuilding #squat #bench #deadlift
Exercise Alternative: Assisted Safety Bar Split Squat
If you struggle with lunges or split squats these are a great variation to try.
You might find this to be kinder on the knees/ankles and more stimulating to quads/glutes.
Holding onto the rack limits the challenge of balancing on one leg - meaning you can focus solely on the target muscles.
You don't need to use a safety bar either, just hold weight in one hand and use the other to grasp the rack.
Enjoy the gains 😊
#PowerHypertophyAdaptiveTrainingSystem #PHATS #PowerBuilding #strengthtraining #bodybuilding #squat #bench #deadlift #fitness #gymsunshinecoast
As Arnold said: "You gotta shock da muscle"
If you're plateauing with your progress then start varying your set/rep schemes between training weeks.
If you're already incorporating periodization into your training and progress has stalled - DM me or click the link in my bio to see how to get the ball rolling again 😊
#gym #fitness #strengthtraining
#bodybuilding #powerbuilding #squat #bench #deadlift #sunshinecoastfitness #sunshinecoast
How to push past failure ⬇️
I had a client question me recently about how to take a set to failure without a spotter.
Drop sets are a great tool to do this!
Here I've incline dumbbell pressed 47.5kg x 6. I've then grabbed 27.5kg and done 8, then 17.5kg for 15+
Just stop 1 shy of failing a rep/dropping weight on yourself, reduce the load 20-40% and go again!
If you're wondering how to implement drop sets into your training DM me with questions or click the link in my bio 💪
#gym #strengthtraining #bodybuilding #powerbuilding #bench #squat #deadlift #chestdayworkout #chestday #fitness
Want to improve your training?
Implement a plan 📈
Ideally you want to be thinking 4-12 weeks in advance.
Map out how you want to progress your lifts forward - whether or not you hit the prescribed numbers you'll be making strides in the right direction.
DM me or click the link in my bio if you want help putting your plan together 💪
📽️ Solid upper strength session with @timothy_flanagan
#gym #strength #strengthtraining #strengthandconditioning #powerbuilding #bodybuilding #squat #bench #deadlift #fitness
Don't you hate it when your headphones die??
A few yeah buddy's and Ronnie Coleman noises getting thrown around to g up instead 💪
📽️ Thoopa thet front squat/power clean from 40kg-100kg working from 8 reps down to 3
#gym #strengthtraining #powerbuilding #squat #bench #deadlift #legday #fitness #sunshinecoastfitness #sunshinecoastgym #gymaustralia
The secret to getting bigger and more powerful ⬇️
Get stronger 📈
Simple stuff.
The stronger you are the more muscle you can grow. The stronger you are the more force you can produce.
Regardless of your goal, strength will help you achieve it.
Common ways I've utilised strength training personally and with clients over the years:
1️⃣ 4 weeks of main exercises in the 3-5 rep range and accessories in the 6-10. Either preceding or following a power or hypertrophy block.
2️⃣ Strength sessions at the beginning of the week, followed by a rest day, and then power or hypertrophy later in the week.
3️⃣ Strength focus at the beginning of a session before moving on to power or hypertrophy work.
If you think strength training could help you achieve your physique or athletic goals but don't know how to implement it, DM me for adivce or click the link in my bio for coaching enquiries 💪
#gym #strengthtraining #strengthandconditioning #bodybuildingmotivation #bodybuilding #fitness #fitnessmotivation #powerbuilding #gymsunshinecoast #sunshinecoast #squat #bench #deadlift
Don't forget to do your shrugs ☝️
Whether it's barbell, dumbbell, trap-bar or cables.
They're a great accessory exercise for overall shoulder health and function.
Your traps are working during deadlift variations and other pulling movements - but this doesn't mean you shouldn't train them in isolation through shrugs also.
I like to program them once a week on an upper body day after the main movements are done.
Start with 2 sets of lighter weight higher (12-20) reps and transition towards 3 sets of heavier weight lower (5-10) reps as the weeks go on. Cycle that through as the weeks and months go on.
DM me or click the link in my bio if you're looking for guidance on how to effectively implement these into your training 😊
#gym #strengthtraining #backday #shoulderday #fitness #bodybuilding #powerbuilding #gymsunshinecoast
