STOIC Strength

Home
STOIC Strength

Nicholas Farnsworth is an experienced coach specializing in strength and physique development
(8)

13/06/2024

and how did we become coaches?

From volunteering after work and on weekends to help improve the lives of young people in our community, to running our own business online while traveling the world, in the process gaining 2 degrees and 5 certificates, working at AnyTime Fitness AND securing roles as head of strength and conditioning at a rugby league development program (Nick) and social/emotional well-being program coordinator at HeadSpace (Taigs).

It’s been a wild ride and we’re extremely grateful to be able to have helped hundreds over the years to improve their health through training, nutrition and well-being interventions.

We’re only going up from here.

If you want to apply to join our new client waitlist, comment “READY” below 👇

(Apologies for the minefield that is slide 3 lol)

31/05/2024

Is your progress slowing down?

Do you want to burst through your plateau and continue to see gains for years and decades to come?

Well, to celebrate the launch of STO-IC Strength: PowerBuild this coming Monday, we’re giving away a practical guide to rectify 5 of the most common mistakes busy men and women make while trying to gain lean muscle and strength.

Vote ‘yes’ below if you’d like to get your hands on a free copy of this resource 👇

Don’t forget to like and follow for more helpful info 😊

15/05/2024

Do you want to lose 5kg’s of fat in the next 8 weeks, while improving your mood, strength and confidence?

Do you want to move, feel and look your best, while still enjoying the foods and drinks you love?

Well, comment “BUILD” below and we’ll send you a copy of ‘The Ultimate Guide to Lean Strength Gains’.

Hurry while it’s free 😊

Nick and Taigs x

11/05/2024

“You become the people you associate with the most”

Feeling extremely grateful for all the friends, family and team-members I’ve gotten to spend my time with throughout the last few decades.

We should be putting our time, energy and effort into those that lift us up, that want the best for us, that want the best for themselves, that prioritise health and wealth over negative s**t.

But also, that can be a flock of silly geese (from time to time) and aren’t all about business.

Life’s about striking the balance.

02/05/2024

Stuck in a cycle of starting and stopping when it comes to training and eating healthy?

You make some good progress and then you’re right back to where you started, or worse.

Every Monday you’ll say this is the week it comes together.

Every January is “your year”.

How many ‘before pictures’ do you have saved, waiting for when you actually see the progress you desire?

How many new diets, training programs or “challenges” have you tried, still not getting the results you want?

You’re only getting older, life is only getting harder and you’re only getting busier from here - will you ever actually achieve your goal?

From our experiences as coaches over the last 6 years, it’s safe to say that you definitely can.

But what you need is:

A plan that is suited to your lifestyle.

Built with exercise, nutrition and behaviour-change science.

and accountability from experts in those fields.

That’s what we provide here at

We work with you to create a plan that is sustainable.

Meaning you can still eat and drink the food you love.

Meaning you don’t have to train more than 3 times a week if you can’t/don’t want to.

Meaning you won’t be sore and hungry all the time.

We help you create the conditions for you to thrive.

We use science-backed tactics to make the changes come easy.

We prioritise your social and emotional health, not just the physical.

We provide the accountability you need to keep you from falling off-track.

We help you cement habits into your daily and weekly routine, so that you can continue to see results for years and decades to come.

So, if this is something you want, comment below or DM us “Skrrt” to get yourself on the fast-track to lasting progress.

01/04/2024

PHATS Online Coaching: Get the most out your nutrition, training and recovery

Flexible training programming that will get you the results you’re after without having to waste time in the gym each day ✅

Efficient nutrition programming and meal ideas that will give you the freedom to eat food (and drink) that makes you feel good, look good and perform good ✅

No-bulls**t recovery and well-being coaching to get you feeling physically and mentally fresh and rested, helping you to better deal with personal and professional stress ✅

All this delivered through our own app + coaching and accountability provided through weekly or fortnightly video meetings?

Hell yeah.

What are you waiting for?

DM us “soon” or click the link in bio to book a discovery call or apply to work with us today.

04/02/2024

Blessed to work with such legends!

Which one can you most resonate with?

DM or click the link in bio if you want to join the team and make sustainable progress that is backed by science 📈

26/01/2024

Cheeky life lessons reinforced in the last 6 weeks of living in Mexico.

15/12/2023

No - yoga won’t fix your back pain.

No - Pilates won’t address the pinching in your hip.

No - taking up swimming won’t hasten your recovery from elbow tendinitis.

Pardon the massive generalisations here (physios feel free to weigh in here with more nuance) but if you’re in pain or injured from training, you’ve likely exceeded the capabilities of the affected tissues.

With this in mind, adding new/extra training on top of what you’re already doing could likely make things worse.

We often like to look for concrete solutions to our problems - “my back is sore so doing all these core exercises will fix it”

Maybe instead of doing exercises that will aggravate the tissue - continue to do the things you’re already doing that don’t aggravate the tissue.

Rotator cuff busted? Train lower.

Knee pain? Train upper.

Low back hurting whenever you do any gym at all? Walking it is.

If you find yourself in any of the above situations - find a good physio (I can recommend some solid ones) and they’ll make the world of difference.

Hope you’re all happy and healthy on this wonderful Friday afternoon 😊

DM or link in bio for coaching enquires 💪

30/11/2023

Phacts.

Invest in yourself and the payoff will be huge for you and those around you 💪

28/11/2023

Don’t train like Arnold if you want to compete like _______ (that person that’s good at that thing you do)

Hypertrophy specific training is excellent during an off-season. Great for injury prevention and building lean mass with which to build strength.

As you get closer to your season or competition you’ll want to reduce gym sessions and drop the high rep ranges to move moreso into power training - this will help you run, fight and tackle better!

DM me or click the link in my bio if you’re after expert coaching to prepare you for that sports season, martial arts or endurance event you have coming up next year 💪

22/11/2023

Strength training is the fountain of youth.

It’s only going to get harder to start from here.

Just rip in 💪

(Like Batman would)

20/11/2023

2024 is going to be our year 📈

Thank you to all past and present PHATS clients for allowing me to be a part of your journey!

To the new crop, let’s get to work 💪

DM me to secure your spot in the next intake!

Please share this with a friend you think could benefit 😊

19/11/2023

You don’t have to eat boring food all the time.

You also shouldn’t avoid social gatherings in the name of “dieting”.

Conversely, you shouldn’t be eating dank food every chance you get.

Further, you should aim to prepare most of your own meals where possible.

80/20 is a solid ratio to aim for in the above.

Doing so will support your physical performance and appearance goals, while supporting your social and emotional health:

Better social health means better emotional health ✅

Better emotional health means less stress and more focus in the gym ✅

Less stress and more focus in the gym means better performance and physical appearance ✅

If you want a coach that will help you achieve all of the above, DM me or click the link in my bio to join countless others that are killing it in STO-IC Strength 💪

16/11/2023

These are getting stoopid at this point.

STO-IC Strength: Solo launches on Monday - DM me if you’d want to make the best progress possible both inside and outside of the gym 📈

Hoping y’all are killing it in your endeavours 💪

Please share if you found funny ✌️

08/11/2023

The only thing more pathetic than my calves is SkyNews Australia lol

06/11/2023

Just be patient.

Sustainable progress is the best progress.

Train and eat with longevity in mind.

You’re laying the foundations now for a healthier and happier life as you age - not to just to be shredded for a few months before yo-yo’ing back to being unhappy with how you look.

The gym is meant to improve your life, not be your whole life.

If you’re struggling to strike a balance - DM me or click the link in my bio to learn more 💪

30/10/2023

Beware the “guru” 🤑

If someone is telling you that all your problems and pain can be solved by one training modality or nutritional intervention, run the other direction.

Success in your training and nutrition is all about balance and long term sustainability, anyone professing otherwise is trying to swindle you for dollar bills.

Hire me and I’ll help you cut through the bulls**t 😈

23/10/2023

Jack of all trades, master of some 💪

And they’re the advanced principles of:

✅ Strength & conditioning
✅ Performance nutrition
✅ Injury prevention & rehab
✅ Sports psychology
✅ Being a silly goose

Big shoutout to my future wife for always pushing me to be my best ❤️

DM me or click the link in my bio if you’re looking to take your training and nutrition to the next level 📈

17/10/2023

Why do people trash talk motivation?

As the old adage goes: “He who has a why can bear almost any how”

Discipline is nothing without motivation.

Shift your focus from external motivators to internal motivators and discipline will follow.

Coaches, comment your thoughts below 👇

DM me or click the link in my bio for coaching 💪

09/10/2023

Comment your answer below ⬇️

If someone is using a machine, bench or platform you want to use, do you:

a) Ask how many sets they have left and wait awkwardly nearby til they’re done

b) Stand around waiting for them to finish without asking how many sets they have left

c) Do a different exercise or use a different machine while you wait for them to finish

d) Ask to work in as a power move

e) Give up and go home because not using that specific piece of equipment first has thrown off your whole vibe, namsayin?

f) Shout “THE BEACONS HAVE BEEN LIT, GONDOR CALLS FOR AID” and hope they respond with “and Rohan shall answer”

e) Other, please specify

03/10/2023

Am I the only one that thinks Better Beer and Halo Top both taste like crap?

29/09/2023

Want a bigger _____ (insert lift here)?

Train it twice a week.

This is how several of my clients have stacked 30kg’s+ on their bench press, squat AND deadlift in fewer than 12 months working together.

Beginners and dudes blasting gear do “chest” only workouts - time to level up and get a real program that delivers real results.

DM me or click the link in my bio if you want a training, nutrition and recovery structure backed by SCIENCE to build 7kg’s of lean muscle while hitting all-time PB’s on all your lifts 📈

28/09/2023

Why I trained 5/12 days I was in Bali ⬇️

1️⃣ Because the gym is part of my identity now. I will be doing this s**t until I’m old and grey - not just for the health benefits but because I find pushing myself physically to be fun!

2️⃣ Because I surround myself with others whom have similar priorities. I count my lucky stars that the friend group (and beautiful fiancé) I’ve found are all committed to their health and fitness too - even after a night on the beers, we still got up and got some training in (sometimes).

3️⃣ Because I make better decisions around food and alcohol when I train. This includes aiming to consume protein and sources of fruit/veg with every meal, while not going crazy on the beers all day every day. As a result I’ve come home at the same weight I left 😤

4️⃣ Because I altered my expectations of performance. I knew beforehand I wasn’t going to be able to stick to my normal program or rock into the gym with optimal nutrition or sleep. As a result, I modified my program to still be able to get some fun training in and leave the gym feeling like I’d accomplished something.

5️⃣ Because I set myself up for success. I took workout clothes and some of my training gear. I also took a kg of protein as I knew the food options likely wouldn’t give me the 200g’s+ of proey I need to maintain muscle mass. As a result, I was more inclined to still train even though there were times I didn’t want to.

Do you need to do the same when you go away?

Not really - but it likely would be beneficial in the short and long term.

If you want to gain 7kg’s of lean muscle while increasing your squat, bench and deadlift PB by 30kg’s EACH, DM me “STO-IC” or click the link in my bio to learn more.

22/09/2023

It’s about the journey not the destination 📈

But with PHATS coaching and STO-IC Strength - you’ll get to where you want to go AND enjoy the ride.

DM me if you want to gain 10kg’s of muscle mass while putting 30kg’s on your squat, bench and deadlift PB’s 💪

18/09/2023

“It’s a marathon not a sprint” - A marathon runner (probably)

Sustainability is the name of the game.

12/09/2023

I used to think that “if you can dream it, you can do it” was bulls**t.

As a little fatty growing up, I’d say in response “well I’d like to backflip but that’s never going to happen”.

Man, I was wrong.

No I haven’t backflipped (physically) yet, but I have found out that if you set your mind to something, you can achieve it.

I think each and every one of you can do the same too - whatever it is.

As long as you take risks, and get up and have another go every time that you fail.

Quitters don’t win and winners never quit.

I hope that if you’ve read this far, you take this as a sign to start doing that thing you’ve always wanted to do but never started.

I don’t know what it is, but I’m rooting for you 💪

11/09/2023

Farnsworth Facts ⬇️

1️⃣ Training and nutrition massively helped me when I was younger, and I wanted to help the young people in the town I found myself teaching in. I approached an organisation and we created the Young Brother’s Gym Program. After a successful year, I then volunteered with Headspace running a similar program, before focusing on my current venture (PHATS).

2️⃣ I used to be the king of yo-yo dieting! Bouncing between 80kg at my leanest and 120kg at my heaviest a few times across the last 15 years. Having an obese parent with their own issues surrounding food, weight and body image didn’t give me the best tools coming out the gate, but we’ve figured it (mostly) out now!

3️⃣ I’ll never forget sitting next to members of the New Zealand team at Nationals and they were absolutely s**t scared of the wildlife here. One of their players asked me “Do snakes come up out of the toilets often?” To which “I responded “Yeah mate all the time” to try and psych him out. We lost every game that day lol karma catches up with you.

4️⃣ The Farnsworth fellas are an odd bunch I tell ya. Get Dad, my older brother Jack and I in a room and it can get a little silly. Despite the challenges we’ve faced, I’ve learnt many important lessons from my two closest male role models: be kind and give everybody the time of day, don’t be afraid to go it alone, and work fu***ng hard because nobody owes you nothing in life.

28/08/2023

2 steps forward 1 step back 📈

Some may bash this approach as inefficient. But here’s why I like it:

It still gets you to where you need to go in the long run.

You learn skills to deal with obstacles, challenges or similar difficult situations in the future.

It teaches you to self-reflect and learn to take responsibility for your current state.

It shows you that progress is not linear and that‘a how life works.

If you struggle with the all or nothing mentality when it comes to training and nutrition - DM me or click the link in my bio for coaching 💪

24/08/2023

Still better than the alternative 🫡

Address

Website

http://www.stoic-strength.com/

Alerts

Be the first to know and let us send you an email when STOIC Strength 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 STOIC Strength:

Videos

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

Shortcuts

Address
Alerts
Contact The Business
Videos
Claim ownership or report listing
Want your business to be the top-listed Media Company?

Country:

City: