Hypertrophy, Personal Trainer, strength and conditioning
Fitness Instructor from Manchester
> Ex-elite gymnast 5th ranking GB 2012 U16
> proud to have rehabbed myself from having spinal fractures and a hip labral tear through careful training and discipline
> Chemistry Graduate, Oxford
> Keen runner (10km 33:30)
> Injury prevention
only got a pair of dumbbells?? watch this 🤩
comment DUMBBELL for the free plan 💪🏻
tl;dr yeah sure you can get into the details of long head short head blabla but to be honest most people don’t need to be getting this specific
they just wanna see more growth from their training and this approach simplifies things
you could do them all in one session or you could spread them through the week…
but i personally think it’s best to spread a bit through the week, because once you’ve done any curl, you’re going to be fatigued in that session and not be able to push the next curl as hard
want my free maintenance calculator??
comment CALORIE and i will send it you for free 😚
i get this a lot
“i don’t eat much”
you can see how not a lot of food can easily tip over 3000kcal, and the truth is that this amount of energy is way more than they expend in a day
conversely, if you choose the right foods half the calories on 1600kcal can be *double* the volume if you choose the right foods
when you’re dieting, you the wrong approach is to skip meals or eat tiny amounts of food because all this does is mean you give up after a short amount of time…
follow for more dieting tips and tricks :)
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13/06/2026
what i did and why ⬇️
for me it’s really important that i build some functional movement patterns into my lower body training.
i train my lower body twice per week and make one session more functional based
it’s also good for me to mix things up because im not the most motivated to train lower, definitely not as much as upper, so trying different things helps me stay engaged
🔥sliding adductor lunges (have improved so much!)
🔥 b-stance deadlifts
🔥 back ext
🔥 knee-over-toe lunges
🔥 sled push
🔥 calf push
i did 2 sets of 8 on everything
for walking lunges i did 12 steps 2 sets
for sled i did 3x2 lengths
calves 2x12 steps
get strong
future you will be grateful 👴🏼
your body is always someone else’s goal
follow my page for gym and metal health advice specifically for gay men to navigate fitness in a healthier way
want my free glute guide?? comment GLUTE ill send it ya 😚
happy glute growth!!! ✌🏻🍑
do you struggle falling into the comparison trap? let me know below ⬇️ 💭