Morgunoff Training

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Online Strength & Physique Coach helping everyday people build muscle, lose fat, gain strength & confidence through customized training, accountability & sustainable results.

09/14/2026

One of the biggest misconceptions in lifting is that you have to compromise your health to achieve an impressive physique or get strong.

You don’t.

You don’t need to get excessively fat just because you’re trying to gain muscle. A calorie surplus doesn’t need to turn into an excuse to gain 40 pounds.

You don’t need to take steroids just because you want to be bigger or stronger. Unless your goal specifically requires being competitive at a level that exceeds what you can naturally achieve, there’s no reason you can’t spend years progressing naturally.

And you definitely don’t need to destroy your joints, ignore injuries, live on stimulants, or sacrifice your cardiovascular health just to add weight to the bar.

There’s obviously a point where maximizing performance and maximizing health stop being the same thing.

But most people aren’t anywhere near that point.

Train hard. Eat enough to support your goals. Keep your body fat within a reasonable range. Do your cardio. Sleep. Recover. Take care of injuries instead of pretending they don’t exist.

You can be strong, muscular, lean AND healthy.

Your fitness goals should improve your quality of life, not come at the expense of it.

DM “READY” for coaching!!!

It’s crazy to me that I’ve been eating between 3600-3700 kcal a day for the past 5 months and am still hovering around 2...
09/12/2026

It’s crazy to me that I’ve been eating between 3600-3700 kcal a day for the past 5 months and am still hovering around 211 lb bodyweight. I’ve never eaten this much food and gained so little weight. I’m retaining a bit of waterweight atm after an epic birthday week for my wife last week, but I’m still around 211-212. Couldn’t ask for a better result this far in.

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09/04/2026

Hook Grip: It Hurts… But It Works

If grip strength is the limiting factor in your deadlift, hook grip might be worth learning.

Instead of wrapping your fingers around the bar normally, hook grip involves wrapping your thumb around the bar first and then locking your fingers over your thumb.

Yes, it can be uncomfortable at first.

But there are some pretty significant advantages:

• It gives you an extremely secure grip without relying on straps.
• Unlike mixed grip, both arms stay in the same position.
• You don’t have to worry about the potential biceps issues associated with the supinated arm of a mixed grip.
• It transfers extremely well to Olympic lifts where you need to maintain control of the bar through explosive movements.
• And once you adapt to it, your grip is much less likely to be the reason you miss a heavy deadlift.

The biggest downside?

Your thumbs are probably going to hate you for a little while.

Hook grip takes some time to get used to, and I wouldn’t recommend suddenly trying it for the first time on a max-effort deadlift.

Start light, practice it consistently, and give your thumbs time to adapt.

Eventually, what initially feels like torture can become one of the strongest and most reliable ways to hold onto a barbell.

Your back and legs shouldn’t be capable of deadlifting more weight than your hands can hold.

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08/28/2026

If you’re running an upper/lower split and want to save some time, pick one back movement and superset it with every pressing movement you do that day.

Bench Press → Row
Overhead Press → Row
Incline Press → Row
Triceps Press → Row

It really can be that simple.

Choose a movement that’s relatively stable, doesn’t create a ton of systemic fatigue, and is easy to recover from. A chest-supported row, cable row, pulldown, or machine row works perfectly.

You’re already resting between your pressing sets anyway. Instead of sitting around for 2-3 minutes, use part of that time to get your back work done.

You can accumulate plenty of quality back volume without adding another 30-45 minutes to your workout.

And because you’re using the same movement, you’re not wasting time setting up 4 different exercises, waiting for equipment, or doing unnecessary warm-up sets.

Is it the absolute most “optimal” way to train your back?

Maybe not.

But if it allows you to get 6-10 quality sets of back work in every upper session without living in the gym, that sounds pretty optimal to me.

Training doesn’t always need to be complicated.

Sometimes being efficient is the progression.

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08/25/2026

295 lb x 20 ✅

As soon as I unracked it I knew it was gonna be a toughie. I think I started fighting around rep 8.

Next time I post a 20-rep squat reel it’ll be 3 plates. I’ll probably start belting up next week. 😅

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Lemme tell you about Gethin Pritchard. He’s one of the most diligent hard workers I’ve ever had the pleasure of working ...
08/22/2026

Lemme tell you about Gethin Pritchard. He’s one of the most diligent hard workers I’ve ever had the pleasure of working with. From teenage group classes, to football strength training, to military requirement prep.

When he puts his mind into a goal, there is virtually nothing stopping him from eventually achieving it. He leaves no stone unturned and obsesses over the finite details. That’s exactly the type of mindset you want to have in order to actually maximize your results. Because he will tell you, this s**t takes a lot longer relative to the effort you think you’re putting into it.

He’s now a full-fledged soldier etching a career-path for himself and his future family. Using his bullet proof, no pun intended, I couldn’t even imagine him not getting where he wants to be.

Now the physique goal is sub double digit. LETS FU***NG GO!!!

DM “READY” for coaching!

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Mantanzas Woods
Palm Coast, FL
32137

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