Alcohol’s Impact on Recovery and Muscle Gain 🍻
Muscle gain isn’t just about what you do in the gym, it’s about how well you recover from what you did.
Alcohol can quietly attack the biggest “growth levers” at once: sleep quality, hydration, and your body’s ability to repair and rebuild muscle tissue.
#musclegain #recovery #hydration #onlinecoach #personaltrainer
1:18pm Round by Personal Trainer from Still Willing
#KJAC #TheColoradoSound #PersonalTrainer
⚡️ Hypertrophy Technique for Progression
Hypertrophy is built on high-quality tension and technique progression is how you keep that tension on the target muscle as loads climb.
👍 Standardize your reps (make every rep look the same)
👍 Own the setup and the “first rep”
👍 Increase range of motion before you increase load
👍 Add control where you’re weakest (eccentrics + pauses)
#hypertrophy #musclegain #musclegrowth #onlinecoach #personaltrainer
Having an evil #sarcoidosis flair up. So we are back to the old school with @sambradleypt . Doing the only fitness regime that I have ever heard that puts it back in its box. Sam invented it during lockdown ( he is now at @kings_college_london ) #personaltrainer #kettlebell
via Instagram https://instagr.am/p/DVEYp-qiCzu/
'I still breastfeed my four-year-old daughter and I know it's weird'
https://fed.brid.gy/r/https://www.mirror.co.uk/news/uk-news/i-still-breastfeed-four-year-36761879
Effective Advice for Standing Rear Delt Flys ⤴️⤴️
These cues are all about keeping the rear delts in their strongest job, minimizing compensation.
👉 Set the hinge like a statue
👉 Lock in the shoulder position
👉 Lead with elbows, not hands
Glycogen as the Hidden Growth Battery 🔋
Glycogen is the hidden growth battery inside your muscle tissue, stored carbohydrate that fuels the kind of training that actually builds size.
↗️ Glycogen Fuels High-Quality Volume
🏋️ It Drives the “Pump” (Cell Swelling Effect)
⚡️ It Protects Performance Across the Week
🥩 Glycogen Spares Protein
'I was David Beckham's personal trainer – I swear by these five diet rules'
Better Form for Dumbbell Pullovers 🔄
If your goal is chest hypertrophy, pullovers are best as a secondary/finisher.
👉 Bench position: Upper back on the bench (or full-body on the bench) both work.
For most people, lying fully on the bench is easier to keep tension consistent.
👉 Dumbbell grip: Hold one DB by the head (palms supporting the inner plate).
Keep it secure so you can focus on tension.
Supplement Basics that Move the Needle ↗️
Understanding these supplement basics matters because it keeps you focused on what actually drives muscle growth: high-quality training, enough total calories, and consistent protein intake while using a few proven tools to enhance those fundamentals instead of replacing them.
#supplements #health #wellness #onlinecoach #personaltrainer
💪 Training the Chest Using Dumbbells with Pressing Techniques 🎯
Here are some tips and advice for chest workouts actually hit your pecs (and not turn into “front delts + triceps day”).
👉 Elbow path: Don’t flare straight out at 90°. Aim 30–60° from your torso.
👉 Dumbbell path: Press slightly up and in (not straight up). At the top, bring them closer without clanking, think “hug a tree.”
#chestworkout #weightlifting #dumbbellsworkout #onlinecoach #personaltrainer
Exercise Selection that Matches Muscle Function 💪🔄
Hypertrophy is driven by repeated, high-quality tension on the target muscle and exercise selection is what decides where that tension goes.
↔️ Match the movement to what the muscle actually does
🏋️ Choose lifts that keep tension where you want it through the range
🎯 Use stability level to improve the “targeting”
⏫ Bias the line of pull to the fibers you’re trying to grow
#exercise #workout #musclegain #onlinecoach #personaltrainer
📈 High Calorie Clean Foods 🥗
High-calorie “clean” foods matter because they let you eat enough to gain muscle (or fuel hard training) without the usual downsides that come from living on ultra-processed calorie bombs.
🚀 Use “calorie boosters” that don’t add a ton of volume
🔥 Choose carb bases that are easy to digest and stack well
⏫ Lean on higher-calorie proteins that are still “clean”
🧃 Build “drinkable calories” for hard gainers
70st couple who snacked at KFC on way to McDonald's lose 40st with one exercise
https://fed.brid.gy/r/https://www.mirror.co.uk/news/health/70st-couple-who-snacked-kfc-36739790
4:28pm Round by Personal Trainer from Still Willing
#KJAC #TheColoradoSound #PersonalTrainer
Strength Machine in your Workout Routine! 💪🏋️
Strength machines are basically the “training wheels that still build a ton of muscle.” They’re not inferior to free weights, they’re a different tool, with some real advantages.
↔️ More stability = more target muscle
🔥 Safer to push close to failure
🔄 Consistent reps and easier progression
#strengthtraining #weightlifting #fitnesstips #onlinecoach #personaltrainer
Active Recovery Done Right 🫀
Active recovery is low-to-moderate effort movement (and light tissue work) done on your “off” days to help your body recover faster without adding meaningful fatigue.
🏃 Keep it truly easy (Zone 2 / “can talk” pace)
📉 Pick low-impact options that don’t create soreness.
🙆♂️ Add mobility + tissue work with intent (not random stretching).
💧 Use it to protect recovery (steps, hydration, sleep rhythm).
#activerecovery #mobility #hydration #onlinecoach #personaltrainer
💪 Training Close to Failure 🔥
Training close to failure matters because it’s one of the most reliable ways to make sure your sets are actually stimulating growth instead of just “getting a workout in.”
#trainingtofailure #weightlifting #strengthtraining #onlinecoach #personaltrainer
The Big 4️⃣ Movement Patterns for Hypertrophy 💪
Different patterns emphasize different muscles and different parts of the range (lengthened vs shortened).
That gives you more total growth stimulus with less overuse, fewer nagging aches, and clearer progression targets.
#hypertrophy #musclegain #workout #onlinecoach #personaltrainer
🥗 A Quick Overview of Nutrition Labels 🏷️
Understanding nutrition labels matters because:
• It protects your goal
• It improves recovery
• It removes guesswork
• It builds independence
• It turns nutrition into a controllable variable
Whether someone wants muscle gain, fat loss, or maintenance, outcomes are driven by intake over time.
