bonestobrawn

Blurry, bad lighting, angles all over the place… I’m not even sure if I’m assessing progress pics or trying to identify a suspect at this point 🫠

If your hypertrophy program doesn’t account for these 4 things, you’re not training. You’re just exercising.

Most women are sold burn-focused workouts that look great on camera and do almost nothing for the mirror.

If you actually want to change your physique, you need to move past the fluff.

1. Tension over burn. Mechanical tension grows muscle. Push too far and the target muscle stops doing the work, the assisting muscles take over and the tension you actually want is gone.�
2. Effective reps. The reps that grow muscle are the ones where the bar slows down despite full intent. Performance over time is the only honest proxy for whether your training is working.�
3. Recomp over bulk. Aggressive bulking shifts your centre of mass forward, your nervous system tightens up to protect you and your range of motion drops. The positions you need for growth get harder to hit.�
4. Load management. Recovery isn’t an ice bath. It’s knowing when to pull the volume and train the skill, not the output.

Physics doesn’t care about your effort. It cares about your ex*****on.

I’ve got spots open for women who are done guessing.

Link in bio to apply 🤝

The Restaurant Protocol

Your social life isn’t the problem. Your lack of a strategy is🥂

Most women think the moment they walk into a restaurant, the “diet” is done.

They either sit there picking at a sad salad while everyone else enjoys themselves or they go “fk it” and eat everything in sight.

Both are a failure of coaching.

If you’re serious about your results, you don’t need more willpower. You need a protocol.

At Set the Standard, here’s how we teach clients to actually navigate the weekend:

1️⃣ The Bank
Prioritise high volume lean protein and fibre during the day. Save your budget for the meal that actually matters.

2️⃣ The Audit
Restaurants love to hide 300+ calories of butter and oil on “healthy” proteins. Order it dry and get the sauce on the side. You stay in control.

3️⃣The Trade-off
Pick the one thing you actually want. The drink, the burger OR the fries. Not all three. Be intentional, not restrictive.

Sustainability isn’t about being perfect. It’s about being prepared.

If your current plan breaks the moment you open a menu, you don’t have a system. You have a temporary fix.

Ready for a coaching system that actually accounts for your life outside the gym?

🔗 Apply for 1:1 coaching at the link in my bio.

Most people think a plateau is a sign they aren’t working hard enough. Usually it’s just a sign they aren’t training precisely enough.

Mariana didn’t need more “motivation” to fix her squat. She needed a system.

When she came to us, she was already consistent. She was already working hard. But she was hitting a ceiling because the technical foundations (foot pressure, bracing and exposure to load) were being treated like an afterthought rather than a skill.

As you can see in the video, we didn’t just “squat more.” We changed the way she squatted:

1️⃣ Foot Pressure: Swapped the “rocking” for a stable, flat arch.

2️⃣ Bracing: Moved from just breathing to creating genuine internal tension.

3️⃣ Sub-Max Strategy: Practicing the skill of heavy lifting without “testing” her max every week.

The Result? More weight on the bar, more confidence and a physique that reflects the technical work she’s putting in.

If you’ve been training for years and you’re still hovering at the same numbers, you don’t need a new program. You need a coach who actually looks at your data (and your movement) to find the 1% wins that unlock the next 20% of progress.

Ready to stop guessing and start leveling up? I’m looking for more women who are tired of plateaus and ready for a precision-based system.

🔗 Click the link in my bio to apply for coaching.

You don’t finish a fat loss phase and earn the right to eat like your old body still exists.

That’s the mistake.

Your maintenance at the end of a cut is not the same as it was at the start. So if you jump straight back to your old “maintenance”, there’s a good chance you’re not at maintenance at all - you’re in a surplus.

And that’s exactly why so many people regain weight fast after dieting, then think they’ve somehow “ruined” their progress.
The smarter move?

Bring calories up conservatively.
Undershoot before you overshoot.
And then hold.

Be patient enough to actually let your body settle before rushing into a build phase.

If weight is still dropping, you can always increase food.
If it’s flatlining, good - that’s useful data.

Most people don’t need to panic post-diet.
They need to stop being so aggressive.

If you’ve finished a cut and want to build without undoing all your hard work, DM me the word “BUILD” and I’ll point you in the right direction.

65G PROTEIN BIG MAC WRAP 🍔

Ingredients:
250g 5 Star Beef Mince
50g Shredded Lettuce
1 Cheddar Cheese Slice
1Tbsp Burger Sauce
20g Diced Brown Onion
1 White Wrap

Method:
Watch the vid 🎥

ONE ARM STRONGER THAN THE OTHER? HERE’S THE FIX 🛠

Thought I’d share two potential solutions for a question I got in this week’s Powerbuilding Blueprint Q&A 👨🏻‍🏫