Ally Burdge Coaching

Mega work from

He’s 18 with amazing potential and he’s really getting into his momentum with this gaining phase, but on top of that he really wants to learn and know how to be better and that’s what drives results.

We have some big goals but first we need to bring the legs up to match the upper, he broke his leg a while back which meant be couldn’t train his lower but no worries here prepare to see them catch up over this phase.

Then it’s time to step on the teen bodybuilding stage 🏆

Push day in the books, not in order.

Back into my PPL era after running upper lower and I’m really enjoying my sessions, I find it runs smoother with my week, sometimes I have to move my sessions about when I’m seeing clients etc and this makes it easier.

Session is simple
Standing Lat Raise 2 rest pause sets
Pin Loaded Chest Press 2 straight sets
Cyber Incline Press 1 straight set
Tricep Pushdown 2 straight sets, 1 myo rep set
Clavicle Fly 3 straight sets
Db Lat Raise into Front Raise (not optimal) 2 mad drop sets here

The longer I train the more I think about enjoyment over the perfect split, the more you enjoy it the better you train and provided.

Chilled Sundays with .pomeranian

Since its birthday what better time to post these.

Ladies, commit to growing, train hard and eat your food and you’ll grow some big glutes.

Chloe was my first ever client I put on stage and she absolutely smashed her first two seasons, picking up loads of trophies.

Pretty sure it’s nearly time to get back up there again?

Do you want to change your body but you keep finding reasons not to?

You can find as many excuses as you want but all they are doing is dodging what needs done, putting the work in.

Aaron came to me, he had been powerlifting, he was brilliant at it but he hadn’t been looking after himself.

Fast forward to his second photo and he lost 20kg, he was healthier, training was flying and now he has solid structure which keeps him in shape.

If you want to keep making excuses bash on, but if you actually want to change, spaces are open for coaching.

Click the link in my bio ✌️

I presume you actually want to make progress with your physique?

If so, get yourself in a position to grow and spend A LONG time doing it, muscle makes everyone look better.

Anyone can diet but if you get lean and don’t have any tissue, the look won’t be what you want.

Believe me I know, I was 64kg on the left and I might of had some abs but I had zero muscle on the right I’m 13kg bigger and leaner because for the majority of the time in between I’ve been in a surplus.

So if you actually want to look good when you diet, JOIN THE TEAM.

.fitness ending his gaining phase at his heaviest ever bodyweight.

This has been very very productive, it’s the strongest he’s been, the best he’s moved and the improvements are there to be seen.

Growing ain’t easy for the big man, he has to put away A LOT of food but that’s bodybuilding.

Something to note here is you aren’t supposed to be peeled while growing but you also aren’t meant to look like a bag of milk, take your time, train hard and keep your rate of gain slow and steady.

Now it’s time for a quick tidy up phase, before we get back to growing, then it’s prep time.

I have really brought my delts and chest up by shifting less load on my presses.

Now before you freak out and think wtf are you on about I just want to lift really heavy.. I get that but let me explain.

For years I was moving a lot of weight but not seeing many improvements in these muscles and it’s because I wasn’t moving properly, I was moving the weight but not staying locked in.

Now I’ve refined it, I might move less load comparable to before but I have more muscle.

And being bigger is the goal.

The diet so far for

This has been very smooth and productive.

Jade is brilliant to coach, she communicates, she puts the work in (as you should) and she trains bloody hard.

We’re just over the half way stage and theres still work to do but we are in a very good spot and still have things to play around with to keep everything progressing.

A little throwback to when I was my biggest.

I was 99kg here, I’m currently 84kg.

At the time it was fun, my goal was to be as big as I could.

Have I lost muscle? Probably.

Do I miss being bigger, nope, at the time it’s what I valued and what my goal required but outside of that, I didn’t love how I looked, I got out of breath putting my socks on and my head resembled a bowling ball.

Now my goal is to be healthy, still make progress but in a chilled way, I’m taking a quarter of the PEDS, I feel fitter and more confident and I like my physique all the time.

So what’s my point? Sometimes you have to do stuff to reach your goal that are difficult, won’t always love and you’ll second guess it but the sooner get to work the sooner you get to where you want to.

In person check in with

Who’s just started her photoshoot prep.

Couldn’t be happier with where we are, more muscle, starting the diet fresh, with body composition in a great spot.

We are a few weeks in here and weight is trending down very nicely with food high and output low, no surprise, that’s what happens when you nail your gaining phase.

Honestly can’t wait for this one, Charley is a legend and it’s been amazing seeing her progress her body and as a person over the time we’ve worked together.

Thinking about doing a photoshoot? Click the link to join the team.