Giannino Terilli Coaching

One of the biggest things holding bodybuilders back on stage isn't their physique.

It's their mobility.

If you can't rotate your torso, open your shoulders, position your hips, or even move through your ankles properly, you'll struggle to hit poses that show your physique at its best.

Better mobility lets you create cleaner lines, improve your presentation, and make muscles appear fuller and more defined, even if your physique hasn't changed.

Mobility isn't just about reducing pain. It's also about putting your body in the positions needed to display all the hard work you've put into building it.

A great physique deserves great posing.

Follow my bodybuilding journey on YouTube by clicking the link in my bio to watch the latest episode of Bro to Pro.

One of the biggest myths in the fitness industry is that you need to "shock" your muscles to make them grow.

The truth is, constantly changing exercises can actually slow your progress.

Your nervous system has to learn every movement pattern. That's why a new exercise usually feels awkward at first. You're not as coordinated, so you can't recruit muscle fibres as effectively as you can on movements you've practised for weeks or months.

This is also why your strength often jumps quickly during the first few weeks of a new exercise. Your nervous system is becoming more efficient, your technique is improving, and you're learning the movement. As that learning phase settles, strength gains naturally slow. That's normal. It doesn't mean the exercise has stopped working. It means you've moved past the easy neurological adaptations and now you're relying more on gradually building muscle and getting stronger over time.

So when should you change an exercise?

When your performance has been declining despite good recovery or you haven't been able to progress with more reps, more load, or better ex*****on for 4 to 6 weeks and your motivation for that movement has completely disappeared.

If you're still getting stronger, even if it's just one extra rep or a small increase in weight every couple of sessions, keep the exercise in your program. Some of the best muscle-building exercises can stay in your routine for months.

Stop chasing variety.

Start chasing progression.

Need help building a program that actually prioritises muscle growth?

DM me or comment BUILD to find out how 1 on 1 coaching can get you results!

Before the comments go crazy, yes, beginners can build muscle from almost anything including purely focusing on progressive over loading and strength training.

Their training age is low, so even a relatively small stimulus can produce growth.

But once you're past that novice stage, simply adding weight to the bar isn't enough.

If progressive overload alone built muscle, powerlifters and Olympic weightlifters would always be more muscular than bodybuilders. They aren't, because strength and muscle size are related, but they're not the same thing.

Here's what actually happens:
Mechanical Tension → Molecular Signaling → Muscle Protein Synthesis → Muscle Growth

As you train closer to failure, your reps naturally slow down.

This increases mechanical tension within the muscle fibers, which activates the pathways responsible for muscle growth.
Progressive overload is still important.

It allows you to create more mechanical tension over time, but only if you're training hard enough.

Adding weight while staying far from failure often just means you're moving a heavier load, not creating a bigger growth stimulus.

So if your not growing from progressive overloading you need to understand:
• Progressive overload is a tool.
• Mechanical tension is the stimulus.
• Train close enough to failure to make your muscles adapt.
• Progressive overload is a tool.
• Once you adapt use progressive overload with training close to failure to increase the magnitude of mechnical tension.

💪 Want to stop guessing and start training with a plan built around science and your goals?

DM "BUILD" and let's chat about 1-on-1 coaching.

The reality of online coaching and content creation is not what most people think.

It takes the same effort as a full time job and often more when you factor in client onboarding, programming, nutrition plans, check ins, calls, and content creation.

Most online coaches also started as face to face trainers and still juggle in person clients on top of everything else. There is a lot happening behind the scenes that never gets shown.

Put it all together and it is a full time workload, especially when you are a one man team running everything yourself.

So when people sell the idea that you can make a lot of money online while barely working, that is not the reality for most people building this properly.

Building a real business takes time.
This is also my way of saying content output might not always be as fast as I would like while I balance everything.

If you are interested in the bodybuilding journey and what goes on behind the scenes, link in bio and subscribe on YouTube.

The simplest way to understand rest between sides in unilateral training:

Treat each side like its own working set.

Because technically, it is.

Even if the working muscle feels fresh on one side, your nervous system and cardiovascular system are still under load between sides.

That means fatigue can carry over from side 1 into side 2, reducing performance and lowering the quality of the second stimulus.

But it depends on how much fatigue you are generating per set.

Smaller muscle groups or sets further from failure = lower fatigue (not none just less) shorter rest is fine
Example: single leg calf raises

Bigger muscle groups or sets closer to failure = higher fatigue, longer rest needed
Example: split squats taken closer to failure

One more important point; the side you train first will always get the better quality stimulus.

So it usually makes sense to start with your weaker side first to help bring up imbalances over time.

Remember, your nervous system and cardiovascular system are still working, even if only one limb is resting between sides

If you want help building a program that gets you results in the gym? comment or DM me “BUILD” to find how 1 on 1 coaching can help 💪

The worst thing that could happen during prep happened...

I got sick. 🤦‍♂️

After months of dieting, pushing training performance, increasing steps, posing, creating YouTube content, and managing everything else life throws at you, it finally caught up with me.
One thing many people forget is that fatigue doesn't just come from training.

It can come from:
• A calorie deficit
• High training demands
• Increased cardio and daily activity
• Poor recovery
• Life stress
• Lack of sleep

When all of these start to stack up, recovery takes a hit and your immune system can become compromised, especially during winter when everyone around you seems to be sick.

But there was one unexpected positive...

Being forced to slow down, rest, and recover significantly reduced the water retention in my legs.
The difference was night and day.

The lesson?
Fatigue is more than just sore muscles or feeling tired in the gym.

Training stress, nutrition, recovery, lifestyle, and even mental stress all contribute to your total recovery capacity.
Ignore it for too long, and performance suffers.

Push it far enough, and illness might be the thing that forces you to finally slow down.



Have you ever gotten sick during a diet or prep?👇👇👇