Peak Physiques

👰🏼 07.26.2024 🤵🏽‍♂️⁣
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Couldn't have thought of a better way to spend our 10 year dating anniversary ❤️ ⁣
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Our wedding day turned out to be exactly as we had imagined it would! Grateful for everyone who helped turn it into a reality! 🙏

Are you ready to optimize your next muscle gain or fat loss phase?
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Tailor your caloric intake, track progress, and project future gains - all in one dynamic tool!
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Using my years of practical and professional experience, I’ve developed an all in one tool that will help you set up and predict your future physique.
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This is NOT just another calorie calculator…
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Key features:
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✅ Determine your maintenance calories by entering your details and estimating your current body fat percentage (use as a foundation to enter muscle gain or fat loss with confidence)
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✅ Receive recommended rates of body weight gain or loss supported by science
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✅ Gain access to future projections of your body weight and progress
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✅ Receive calorie and macro targets automatically updated from maintenance for muscle gain or fat loss
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✅ Gain access to a daily tracking sheet to log key metrics for muscle gain or fat loss
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✅ Discover potential areas of opportunity to improve your results
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Take your physique from good to GREAT using the Peak Physique Predictor! 📈
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To get your FREE copy now, DM or Comment me the word “PHYSIQUE” and I’ll send it over. 📩
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Setup takes less than 5 minutes! 🤯
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Enjoy your results! 🚀
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FREE Tool: Peak Physique Predictor

Throughout my early teenage years, I was very inactive, overweight and spent a lot of time not feeling my best. After joining a local boxing club, I went through my first physique transformation dropping 70 lbs of body fat. 🤯
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After incorporating resistance training with my boxing routine, I very quickly found a passion for bodybuilding and decided to drop boxing altogether to go all in on physique development. Luckily, I stumbled upon reputable and high-quality resources early in my lifting career, which allowed me to make great progress. 📈
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I soon realized that taking a science-backed approach to physique development was the most efficient way to get GREAT results. This naturally led me into the career path as a personal trainer, and completion of a BSc. (Hons.) Sport & Exercise Science. 🎓
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After a decade of practical and professional experience helping others seriously transform their physiques, I’ve developed a coaching system that blends my experience with scientific training and nutrition principles, tailored to each client's needs. This is my Peak Physique System. 🚀
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If you're passionate about fitness, possess a few years of training experience, and find yourself struggling to progress, my coaching system is tailored to meet your needs. Benefit from my extensive practical and professional experience, to enhance your results and take your physique from good to GREAT! ✅
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DM me the word “COACH” and let’s chat about how I can help you achieve your Peak Physique!
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My Physique Story

Are you looking to seriously transform your physique this year without feeling overwhelmed using my Peak Physique System?
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✅ No more paralysis by analysis
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✅ Refine your approach
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✅ Take your physique from good to GREAT!
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With over 10 years of practical and professional experience transforming my own physique, as well as my clients, I can help you achieve your Peak Physique through a blend of science, individualization, and a high level of support. Without fail, I’m there to coach you throughout the process from start to finish using my Peak Physique System. 🚀
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If you’re feeling overwhelmed by the sheer amount of training and nutrition information out there, constantly looking for the “next best program”, and lacking the comprehensive tools to accurately measure your progress; my Peak Physique System is for you. 🫵
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✅ Feel confident that your program is right for you
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✅ Accurately assess your progress with objective data
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✅ Leave the adjustments to a professional
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Imagine having confidence in your program without worrying about if your physique is actually progressing forward, because you have objective data 📈 that says otherwise. Instead of spending the little spare time you do have refining aspects of your approach, you could spend more time progressing other areas of your life, and leave the adjustments to a professional.
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If you’re passionate about fitness, possess a few years of training experience, and find yourself struggling to progress, DM me the word “CONSULT” and let’s chat about how I can help you achieve your Peak Physique! 💪
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Premium Online Coaching

📸𝗧𝗲𝘀𝘁𝗶𝗺𝗼𝗻𝗶𝗮𝗹📸⁣
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“𝘉𝘳𝘰𝘥𝘪𝘦 𝘥𝘪𝘥 𝘢𝘯 𝘢𝘮𝘢𝘻𝘪𝘯𝘨 𝘫𝘰𝘣 𝘩𝘦𝘭𝘱𝘪𝘯𝘨 𝘮𝘦 𝘱𝘳𝘦𝘱𝘢𝘳𝘦 𝘧𝘰𝘳 𝘮𝘺 𝘱𝘩𝘰𝘵𝘰𝘴𝘩𝘰𝘰𝘵! 𝘐 𝘢𝘱𝘱𝘳𝘦𝘤𝘪𝘢𝘵𝘦𝘥 𝘩𝘪𝘴 𝘵𝘪𝘮𝘦𝘭𝘺 𝘳𝘦𝘴𝘱𝘰𝘯𝘴𝘦𝘴 𝘢𝘯𝘥 𝘸𝘪𝘭𝘭𝘪𝘯𝘨𝘯𝘦𝘴𝘴 𝘵𝘰 𝘢𝘥𝘢𝘱𝘵 𝘮𝘺 𝘱𝘭𝘢𝘯 𝘵𝘰 𝘧𝘪𝘵 𝘣𝘰𝘵𝘩 𝘮𝘺 𝘣𝘰𝘥𝘺'𝘴 𝘯𝘦𝘦𝘥𝘴 𝘢𝘯𝘥 𝘮𝘺 𝘣𝘶𝘴𝘺 𝘴𝘤𝘩𝘦𝘥𝘶𝘭𝘦. 𝘛𝘩𝘢𝘯𝘬𝘴 𝘵𝘰 𝘩𝘪𝘮 𝘵𝘢𝘪𝘭𝘰𝘳𝘪𝘯𝘨 𝘮𝘺 𝘱𝘭𝘢𝘯 𝘵𝘰 𝘮𝘦 𝘢𝘯𝘥 𝘮𝘺 𝘭𝘪𝘧𝘦𝘴𝘵𝘺𝘭𝘦, 𝘐 𝘸𝘢𝘴 𝘢𝘣𝘭𝘦 𝘵𝘰 𝘢𝘤𝘩𝘪𝘦𝘷𝘦 𝘮𝘦𝘢𝘯𝘪𝘯𝘨𝘧𝘶𝘭, 𝘴𝘶𝘴𝘵𝘢𝘪𝘯𝘢𝘣𝘭𝘦 𝘱𝘳𝘰𝘨𝘳𝘦𝘴𝘴 𝘸𝘪𝘵𝘩𝘰𝘶𝘵 𝘴𝘢𝘤𝘳𝘪𝘧𝘪𝘤𝘪𝘯𝘨 𝘮𝘺 𝘴𝘰𝘤𝘪𝘢𝘭 𝘭𝘪𝘧𝘦 𝘰𝘳 𝘴𝘵𝘢𝘳𝘷𝘪𝘯𝘨 𝘮𝘺𝘴𝘦𝘭𝘧. 𝘐 𝘩𝘪𝘨𝘩𝘭𝘺 𝘳𝘦𝘤𝘰𝘮𝘮𝘦𝘯𝘥 𝘩𝘪𝘮 𝘵𝘰 𝘢𝘯𝘺𝘰𝘯𝘦 𝘭𝘰𝘰𝘬𝘪𝘯𝘨 𝘵𝘰 𝘮𝘢𝘬𝘦 𝘴𝘦𝘳𝘪𝘰𝘶𝘴 𝘤𝘩𝘢𝘯𝘨𝘦𝘴 𝘢𝘯𝘥 𝘩𝘢𝘷𝘦 𝘧𝘶𝘯 𝘥𝘰𝘪𝘯𝘨 𝘪𝘵."⁣
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I had the pleasure of working with Bradley in preparation for the photoshoot. Bradley lost a total of 37.3lbs over a 20-week period and put on some muscle during the process! His consistency with training, nutrition, and scheduled weekly check-ins were significant contributors to his success.⁣
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Bradley's consistent feedback regarding his current life circumstances allowed me to make effective adjustments to keep him continuously progressing. By utilizing training and nutrition periodization, we were able to strike a balance between performance in the weight room, and recovery from other sporting activities (i.e., Rugby).⁣
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If you’re struggling to drop body fat, gain muscle and improve your strength, you can book in to see me by clicking the link in my bio!

📸𝗧𝗲𝘀𝘁𝗶𝗺𝗼𝗻𝗶𝗮𝗹📸⁣⁣
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“𝘉𝘳𝘰𝘥𝘪𝘦 𝘪𝘴 𝘢 𝘧𝘢𝘯𝘵𝘢𝘴𝘵𝘪𝘤 𝘤𝘰𝘢𝘤𝘩 - 𝘩𝘦 𝘪𝘴 𝘪𝘯𝘤𝘳𝘦𝘥𝘪𝘣𝘭𝘺 𝘬𝘯𝘰𝘸𝘭𝘦𝘥𝘨𝘦𝘢𝘣𝘭𝘦, 𝘱𝘳𝘰𝘷𝘪𝘥𝘦𝘴 𝘢𝘭𝘭 𝘵𝘩𝘦 𝘵𝘰𝘰𝘭𝘴 𝘵𝘰 𝘢𝘴𝘴𝘪𝘴𝘵 𝘺𝘰𝘶 𝘰𝘯 𝘺𝘰𝘶𝘳 𝘫𝘰𝘶𝘳𝘯𝘦𝘺, 𝘢𝘯𝘥 𝘩𝘦'𝘴 𝘢𝘯 𝘦𝘹𝘤𝘦𝘭𝘭𝘦𝘯𝘵 𝘤𝘰𝘮𝘮𝘶𝘯𝘪𝘤𝘢𝘵𝘰𝘳. 𝘏𝘦 𝘸𝘰𝘳𝘬𝘴 𝘸𝘪𝘵𝘩 𝘺𝘰𝘶 𝘵𝘰 𝘦𝘴𝘵𝘢𝘣𝘭𝘪𝘴𝘩 𝘤𝘭𝘦𝘢𝘳 𝘨𝘰𝘢𝘭𝘴 𝘧𝘳𝘰𝘮 𝘵𝘩𝘦 𝘴𝘵𝘢𝘳𝘵 𝘢𝘯𝘥 𝘪𝘴 𝘷𝘦𝘳𝘺 𝘧𝘭𝘦𝘹𝘪𝘣𝘭𝘦 𝘢𝘯𝘥 𝘢𝘥𝘢𝘱𝘵𝘢𝘣𝘭𝘦 𝘵𝘰 𝘮𝘢𝘬𝘦 𝘴𝘶𝘳𝘦 𝘸𝘩𝘢𝘵 𝘺𝘰𝘶'𝘳𝘦 𝘥𝘰𝘪𝘯𝘨 𝘪𝘴 𝘮𝘦𝘦𝘵𝘪𝘯𝘨 𝘺𝘰𝘶𝘳 𝘨𝘰𝘢𝘭𝘴 𝘢𝘯𝘥 𝘮𝘢𝘬𝘪𝘯𝘨 𝘺𝘰𝘶 𝘧𝘦𝘦𝘭 𝘨𝘰𝘰𝘥. 𝘏𝘪𝘨𝘩𝘭𝘺 𝘳𝘦𝘤𝘰𝘮𝘮𝘦𝘯𝘥!”⁣⁣
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I had the pleasure of working with Katelyn in preparation for the photoshoot. Katelyn came to me with several years of weight training experience already, and was looking for guidance on how she could further optimize her training and nutrition strategies.⁣⁣
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Since she was already relatively lean, we set a conservative rate of body fat loss weekly in order to preserve the muscle she already built. Additionally, our primary focus was driving up performance in the weight room with excellent technique and high effort; while consuming enough protein to support muscle growth.⁣⁣
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By introducing Katelyn to training and nutrition periodization, she was able to continue progressing in the gym while dropping body fat. The result was a successful body recomposition. ⁣⁣
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If you’re struggling to drop body fat, gain muscle and improve your strength, click the link in my bio to learn more about how I can help you!

📸𝗧𝗲𝘀𝘁𝗶𝗺𝗼𝗻𝗶𝗮𝗹📸⁣
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“𝘉𝘦𝘧𝘰𝘳𝘦 𝘵𝘳𝘢𝘪𝘯𝘪𝘯𝘨 𝘸𝘪𝘵𝘩 𝘉𝘳𝘰𝘥𝘪𝘦, 𝘐 𝘩𝘢𝘥 𝘢𝘭𝘳𝘦𝘢𝘥𝘺 𝘣𝘦𝘦𝘯 𝘨𝘰𝘪𝘯𝘨 𝘵𝘰 𝘵𝘩𝘦 𝘨𝘺𝘮. 𝘐 𝘬𝘯𝘦𝘸 𝘵𝘩𝘦 𝘦𝘹𝘦𝘳𝘤𝘪𝘴𝘦𝘴, 𝘩𝘢𝘥 𝘮𝘺 𝘨𝘰𝘢𝘭𝘴, 𝘣𝘶𝘵 𝘸𝘢𝘴𝘯'𝘵 𝘢𝘤𝘩𝘪𝘦𝘷𝘪𝘯𝘨 𝘵𝘩𝘦𝘮. 𝘉𝘳𝘰𝘥𝘪𝘦 𝘤𝘰𝘮𝘱𝘭𝘦𝘵𝘦𝘭𝘺 𝘰𝘷𝘦𝘳𝘩𝘢𝘶𝘭𝘦𝘥 𝘮𝘺 𝘨𝘺𝘮 𝘢𝘯𝘥 𝘯𝘶𝘵𝘳𝘪𝘵𝘪𝘰𝘯 𝘳𝘰𝘶𝘵𝘪𝘯𝘦𝘴, 𝘢𝘯𝘥 𝘮𝘺 𝘭𝘪𝘧𝘦 𝘤𝘩𝘢𝘯𝘨𝘦𝘥. 𝘐 𝘴𝘢𝘸 𝘧𝘢𝘴𝘵 𝘳𝘦𝘴𝘶𝘭𝘵𝘴 𝘪𝘯 𝘣𝘰𝘵𝘩 𝘮𝘶𝘴𝘤𝘭𝘦 𝘳𝘦𝘵𝘦𝘯𝘵𝘪𝘰𝘯 𝘢𝘯𝘥 𝘧𝘢𝘵 𝘭𝘰𝘴𝘴. 𝘛𝘩𝘦 𝘸𝘢𝘺 𝘮𝘺 𝘸𝘰𝘳𝘬𝘰𝘶𝘵𝘴 𝘸𝘦𝘳𝘦 𝘴𝘵𝘳𝘶𝘤𝘵𝘶𝘳𝘦𝘥 𝘢𝘭𝘭𝘰𝘸𝘦𝘥 𝘮𝘦 𝘵𝘰 𝘥𝘦𝘷𝘦𝘭𝘰𝘱 𝘢 𝘣𝘦𝘵𝘵𝘦𝘳 𝘳𝘢𝘯𝘨𝘦 𝘰𝘧 𝘮𝘰𝘵𝘪𝘰𝘯 𝘸𝘪𝘵𝘩 𝘨𝘰𝘰𝘥 𝘵𝘦𝘤𝘩𝘯𝘪𝘲𝘶𝘦. 𝘐 𝘧𝘰𝘶𝘯𝘥 𝘮𝘺𝘴𝘦𝘭𝘧 𝘤𝘰𝘯𝘴𝘪𝘴𝘵𝘦𝘯𝘵𝘭𝘺 𝘣𝘳𝘦𝘢𝘬𝘪𝘯𝘨 𝘱𝘦𝘳𝘴𝘰𝘯𝘢𝘭 𝘣𝘦𝘴𝘵𝘴 𝘧𝘰𝘳 𝘦𝘹𝘦𝘳𝘤𝘪𝘴𝘦𝘴 𝘢𝘯𝘥 𝘴𝘵𝘢𝘺𝘪𝘯𝘨 𝘧𝘶𝘭𝘭 𝘰𝘧 𝘧𝘰𝘰𝘥 𝘐 𝘦𝘯𝘫𝘰𝘺𝘦𝘥 𝘦𝘢𝘵𝘪𝘯𝘨. 𝘉𝘳𝘰𝘥𝘪𝘦'𝘴 𝘵𝘳𝘢𝘪𝘯𝘪𝘯𝘨 𝘪𝘴 𝘰𝘯𝘦 𝘰𝘧 𝘵𝘩𝘰𝘴𝘦 𝘱𝘳𝘰𝘥𝘶𝘤𝘵𝘴 𝘸𝘩𝘦𝘳𝘦 𝘵𝘩𝘦 𝘳𝘦𝘴𝘶𝘭𝘵 𝘴𝘱𝘦𝘢𝘬𝘴 𝘧𝘰𝘳 𝘪𝘵𝘴𝘦𝘭𝘧. 𝘐 𝘢𝘮 𝘴𝘰 𝘵𝘩𝘢𝘯𝘬𝘧𝘶𝘭 𝘵𝘰 𝘦𝘹𝘱𝘦𝘳𝘪𝘦𝘯𝘤𝘦 𝘵𝘳𝘢𝘪𝘯𝘪𝘯𝘨 𝘸𝘪𝘵𝘩 𝘉𝘳𝘰𝘥𝘪𝘦. 𝘏𝘦'𝘴 𝘱𝘢𝘴𝘴𝘪𝘰𝘯𝘢𝘵𝘦 𝘢𝘣𝘰𝘶𝘵 𝘩𝘪𝘴 𝘫𝘰𝘣, 𝘢𝘯𝘥 𝘵𝘳𝘶𝘭𝘺 𝘸𝘢𝘯𝘵𝘴 𝘺𝘰𝘶 𝘵𝘰 𝘣𝘦 𝘢𝘵 𝘺𝘰𝘶𝘳 𝘣𝘦𝘴𝘵.”⁣
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I had the pleasure of working with Tyler in preparation for the photoshoot. Tyler lost a total of 22.5lbs over a 20-week period and put on some muscle during the process! His consistency with training, nutrition, and scheduled weekly check-ins were a major contributor to his success. Tyler came to me with some background knowledge of training already, but had no experience following a periodized (i.e., structured) plan.  ⁣
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By introducing Tyler to training and nutrition periodization, we were able to keep him progressing in the gym, as he continued losing body fat. Tyler's willingness to learn and consistent feedback allowed me to make effective adjustments to keep him continuously progressing. ⁣
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If you’re struggling to drop body fat, gain muscle and improve your strength, click the link in my bio to learn more about how I can help you!

🛑𝗧𝗼𝗽 𝟱 𝗧𝗵𝗶𝗻𝗴𝘀 𝗧𝗵𝗮𝘁 𝗖𝗮𝗻 𝗗𝗲𝗿𝗮𝗶𝗹 𝗬𝗼𝘂𝗿 𝗙𝗮𝘁 𝗟𝗼𝘀𝘀!🛑⁣
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After meeting with hundreds of clients over the years as a personal trainer, I have noticed that those who struggle the most with fat loss tend to:⁣
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❌𝟭. 𝗘𝗹𝗶𝗺𝗶𝗻𝗮𝘁𝗲 𝗮𝗻𝗱 𝗱𝗲𝗺𝗼𝗻𝗶𝘇𝗲 𝗰𝗲𝗿𝘁𝗮𝗶𝗻 𝗳𝗼𝗼𝗱 𝗴𝗿𝗼𝘂𝗽𝘀.⁣
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It's very well understood that our body weight responds in changes to caloric intake, 𝗡𝗢𝗧 specific types of foods. Eliminating certain food groups, whether that be: protein, carbohydrates or fats, needlessly restricts the foods available to you and the benefits of a well rounded diet.⁣
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❌𝟮. 𝗖𝗿𝗮𝘀𝗵 𝗱𝗶𝗲𝘁 𝘄𝗶𝘁𝗵 𝗮 𝘃𝗲𝗿𝘆 𝗹𝗼𝘄 𝗰𝗮𝗹𝗼𝗿𝗶𝗰 𝗶𝗻𝘁𝗮𝗸𝗲.⁣
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It's tempting to consume a very small amount of calories off the start, especially when it results in significant weight loss. The problem is that it's not sustainable over the longterm and is a likely contributor to the yo-yo effect commonly experienced with many chronic dieters. Even if you can sustain it, when weight loss platues you won't have anywhere to go since decreasing calories more is no longer realistic.⁣
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❌𝟯. 𝗥𝗲𝗹𝘆 𝗼𝗻 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝗳𝗼𝗿 𝘄𝗲𝗶𝗴𝗵𝘁 𝗹𝗼𝘀𝘀.⁣
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Calories burned from a typical weight training or cardio session is quite low in reality. It's much more efficient to manipulate your diet (i.e. caloric intake), to achieve the required state for fat loss (i.e. negative energy balance). Prioritizing diet shifts your perspective to what's most impactful and avoids getting into a position where you are doing endless amounts of cardio without any real change in body weight.⁣
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❌𝟰. 𝗛𝗮𝘃𝗲 𝗻𝗼 𝗱𝗶𝗲𝘁 𝘀𝘁𝗿𝘂𝗰𝘁𝘂𝗿𝗲.⁣
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This increases the chances of eating what is convenient, which often doesn't allign best with what will support your longterm fat loss. Structure can be as simple as: a list of foods that you can construct meals from, how many meals you will eat per day, the timing of said meals, scheduled 'free meals' when appropriate, etc.⁣
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❌𝟱. 𝗛𝗮𝘃𝗲 𝗻𝗼 𝗽𝗹𝗮𝗻 𝘁𝗼 𝗺𝗮𝗶𝗻𝘁𝗮𝗶𝗻 𝘄𝗲𝗶𝗴𝗵𝘁 𝗹𝗼𝘀𝘀 𝗮𝗳𝘁𝗲𝗿𝘄𝗮𝗿𝗱𝘀.⁣
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If you have no plan for after the diet, chances are you will revert back to old habits!

⚠️𝗙𝗿𝗲𝗲 𝗪𝗲𝗶𝗴𝗵𝘁𝘀 𝘃𝘀. 𝗠𝗮𝗰𝗵𝗶𝗻𝗲𝘀⚠️⁣
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Is one superior to the other for muscle growth? ⁣
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🚨𝗗𝗲𝗳𝗶𝗻𝗶𝘁𝗲𝗹𝘆 𝗡𝗢𝗧!🚨⁣
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In fact, it's likely that a combination of both is best! As a general principle, no training modality is inherently superior to any other: kettlebells, dumbbells, bodyweight exercises, machines, ultimately all that matters are the biomechanics of the exercise. Your muscles only register 𝘁𝗲𝗻𝘀𝗶𝗼𝗻, so whether this comes from a barbell benchpress or a machine benchpress, it doesn't really matter. ⁣
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As long as you can perform said exercise correctly, consistently, and safely over time, while also 𝗽𝗿𝗼𝗴𝗿𝗲𝘀𝘀𝗶𝗻𝗴 𝘁𝗵𝗲 𝘀𝘁𝗶𝗺𝘂𝗹𝘂𝘀 (i.e. tension 📈), you are set!⁣
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With that being said, each have their own distinct benefits you should be aware of in order to maximize progress:⁣
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𝗙𝗿𝗲𝗲 𝗪𝗲𝗶𝗴𝗵𝘁𝘀⁣
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✔Often compound in nature and recruit multiple muscle groups simultaneously. This translates to a high training efficiency.⁣
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✔Inherently easier to perform in a way that suits your body structure.⁣
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𝗠𝗮𝗰𝗵𝗶𝗻𝗲𝘀⁣
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✔Work well for isolating specific areas that are sometimes overlooked with free weights.⁣
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✔Can offer favorable resistance profiles that allow for very high amounts of muscle tension through a full range of motion, which sometimes can't be achieved with either dumbbells or a barbell. ⁣
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👉𝗥𝗲𝗮𝗹 🌎 𝗘𝘅𝗮𝗺𝗽𝗹𝗲: During free weight squats, a portion of the quad muscle (re**us femoris), 𝗵𝗮𝗿𝗱𝗹𝘆 contributes to the movement due to having functions at both the knee and hip joint. Therefore, it receives hardly any tension (i.e. growth). For maximum results, you should include a leg extension as it's positioning allows for better activation of the re**us femoris and more complete development of the quads.⁣
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Do you include both free weights and machines in your workouts? 𝗟𝗲𝘁 𝗺𝗲 𝗸𝗻𝗼𝘄!👇

⬇️𝗛𝗼𝘄 𝗢𝗳𝘁𝗲𝗻 𝗦𝗵𝗼𝘂𝗹𝗱 𝗬𝗼𝘂 𝗦𝘄𝗶𝘁𝗰𝗵 𝗢𝘂𝘁 𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲𝘀?⬇️⁣
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𝗟𝗲𝘀𝘀 often than you may expect! 😬⁣
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If you are switching out exercises every other week or workout, you are likely missing out on the benefits of a fundamental training principle known as: 𝗱𝗶𝗿𝗲𝗰𝘁𝗲𝗱 𝗮𝗱𝗮𝗽𝘁𝗮𝘁𝗶𝗼𝗻.👇⁣
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If you want to train a certain system the most, train that system in a similar way for an 𝗲𝘅𝘁𝗲𝗻𝗱𝗲𝗱 period of time. In other words, if you want to grow muscle in a certain area, you'll need to train that area in a very similar way for an 𝗲𝘅𝘁𝗲𝗻𝗱𝗲𝗱 period of time, to get the best long term result.⁣
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Here are a few reasons why this generally holds true under the context of muscle growth: ⁣
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𝟭. 𝗡𝗼𝘃𝗲𝗹𝘁𝘆 𝗘𝗳𝗳𝗲𝗰𝘁 - New exercises that you are not used to performing on a regular basis, cause more net damage to muscle, joints and connective tissue. By performing the same exercises consistently, you are able to more easily adapt from your training, 𝘄𝗶𝘁𝗵𝗼𝘂𝘁 excessive muscle damage that can interfere with this process. ⁣
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✔Adaptation is the goal, 𝗡𝗢𝗧 excessive muscle damage.⁣
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𝟮. 𝗜𝗺𝗽𝗿𝗼𝘃𝗲𝗱 𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗘𝗳𝗳𝗶𝗰𝗶𝗲𝗻𝗰𝘆 - When you start a new exercise, you are inherently less efficient with it. By keeping your exercise selection consistent, you are able to improve your skill with said exercise, resulting in more tension to the target muscle.⁣
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✔More stimulus with less non-directed fatigue.⁣
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An improved capability to adapt from your training and a higher training efficiency is an awesome recipe for 📈 𝗿𝗲𝘀𝘂𝗹𝘁𝘀.⁣
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🤔 𝗪𝗵𝗲𝗻 𝗶𝘀 𝗶𝘁 𝗯𝗲𝘀𝘁 𝘁𝗼 𝗰𝗵𝗮𝗻𝗴𝗲 𝘁𝗵𝗶𝗻𝗴𝘀 𝘂𝗽?⁣
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Ideally when progress starts to stall or when you have been performing the 𝘀𝗮𝗺𝗲 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲 for a 2-3 month period. This strikes a 'sweet spot' between changing things up prematurely and waiting too long, which could increase the risk of accumulating an overuse injury to your joints and connective tissue.⁣
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𝗛𝗼𝘄 𝗹𝗼𝗻𝗴 𝗱𝗼 𝘆𝗼𝘂 𝘀𝘁𝗶𝗰𝗸 𝘄𝗶𝘁𝗵 𝘁𝗵𝗲 𝘀𝗮𝗺𝗲 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝗶𝗻 𝘆𝗼𝘂𝗿 𝘄𝗼𝗿𝗸𝗼𝘂𝘁 𝗽𝗿𝗼𝗴𝗿𝗮𝗺?

💥𝗧𝗿𝗶𝗰𝗲𝗽 𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗧𝗶𝗽𝘀💥⁣⁣
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The triceps make up the majority of the upper arm, so it's important to make sure you are training them correctly if you want the appearance of bigger 💪's! When highly developed, the triceps create a ‘horse shoe’ appearance on the back of the arm. ⁣⁣
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📚𝗔𝗻𝗮𝘁𝗼𝗺𝘆 𝗮𝗻𝗱 𝗙𝘂𝗻𝗰𝘁𝗶𝗼𝗻📚⁣⁣
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The triceps, as the name indicates, has three heads: the lateral head, the long head, and the medial head. The main function of the triceps brachii is elbow extension: 𝘀𝘁𝗿𝗮𝗶𝗴𝗵𝘁𝗲𝗻𝗶𝗻𝗴 𝘆𝗼𝘂𝗿 𝗮𝗿𝗺𝘀. The triceps is the only muscle with this function. All three heads contribute to elbow extension.⁣⁣
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🏋️‍♂️𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝗦𝗲𝗹𝗲𝗰𝘁𝗶𝗼𝗻🏋️‍♂️⁣⁣
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The triceps assist in any horizontal or vertical pressing you are already performing in your program, but in order to get the best results, it's worth implementing direct work. Any exercise that extends the elbow is great for tricep stimulation, for example: dips, skullcrushers, close grip pressing and pushdown variations.⁣⁣
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In order to make sure you are working the 𝗹𝗼𝗻𝗴 𝗵𝗲𝗮𝗱 of the triceps, it's worth incorporating overhead extensions in your program; as this part of the tricep is most active when the arm is overhead.⁣⁣
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🏋️‍♂️𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝗩𝗮𝗿𝗶𝗮𝘁𝗶𝗼𝗻🏋️‍♂️⁣⁣
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Generally, working in 2-4 exercises for triceps on top of your pressing work is all that's needed. Keep these in your program 𝗰𝗼𝗻𝘀𝗶𝘀𝘁𝗲𝗻𝘁𝗹𝘆 for 2-3 months, while focusing on increasing reps and/or load when possible.⁣⁣
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⚠️𝗟𝗼𝗮𝗱𝗶𝗻𝗴 𝗭𝗼𝗻𝗲𝘀⚠️⁣⁣
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The triceps generally have a larger composition of 𝗳𝗮𝘀𝘁 𝘁𝘄𝗶𝘁𝗰𝗵 (𝘁𝘆𝗽𝗲 𝗜𝗜) muscle fibers. What this means is that they likely benefit from 'heavier' work. This may already be covered with traditional horizontal and vertical pressing, so I would recommend staying within the 8-20 rep range for direct tricep work. Any heavier than this and you likely risk elbow irritation.⁣⁣
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⬇️ Visit this post on my Instagram for exercise demonstrations!⁣⁣
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https://www.instagram.com/brodie_giesbrecht/

𝗪𝗵𝗮𝘁 𝗶𝘀 𝘆𝗼𝘂𝗿 𝗳𝗮𝘃𝗼𝗿𝗶𝘁𝗲 𝘁𝗿𝗶𝗰𝗲𝗽 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲? 𝗟𝗲𝘁 𝗺𝗲 𝗸𝗻𝗼𝘄! 👇

💥𝗬𝗼𝘂 𝗦𝗵𝗼𝘂𝗹𝗱 𝗕𝗲 𝗪𝗲𝗶𝗴𝗵𝘁 𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴!💥⁣
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If you knew that a certain type of exercise could benefit your heart, improve your balance, strengthen your bones, and help you lose weight all while making you look and feel better, wouldn't you want to get started? ⁣
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Well, studies show that weight training can provide 𝗮𝗹𝗹 𝘁𝗵𝗼𝘀𝗲 𝗯𝗲𝗻𝗲𝗳𝗶𝘁𝘀 𝗮𝗻𝗱 𝗺𝗼𝗿𝗲. The benefits of weight training compared to cardio alone are generally 𝘂𝗻𝗱𝗲𝗿𝘀𝘁𝗮𝘁𝗲𝗱 in my experience. Here are some of the primary reasons why you should be weight training as part of your exercise regimen:⁣
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✔𝗪𝗲𝗶𝗴𝗵𝘁 𝘁𝗿𝗮𝗶𝗻𝗴𝗶𝗻𝗴 𝗵𝗲𝗹𝗽𝘀 𝗸𝗲𝗲𝗽 𝘄𝗲𝗶𝗴𝗵𝘁 𝗼𝗳𝗳 𝗳𝗼𝗿 𝗴𝗼𝗼𝗱. Having more muscle allows you to diet and maintain your bodyweight on more calories, which can make the whole process easier. This is due to the fact that muscle tissue is more active and requires more energy at rest.⁣
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✔𝗪𝗲𝗶𝗴𝗵𝘁 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗽𝗿𝗼𝘁𝗲𝗰𝘁𝘀 𝗯𝗼𝗻𝗲 𝗵𝗲𝗮𝗹𝘁𝗵 𝗮𝗻𝗱 𝗺𝘂𝘀𝗰𝗹𝗲 𝗺𝗮𝘀𝘀. This is important as it helps to prevent the natural loss of lean muscle mass (sarcopenia), and reduced bone density that comes with aging.⁣
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✔𝗪𝗲𝗶𝗴𝗵𝘁 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗿𝗲𝗱𝘂𝗰𝗲𝘀 𝗶𝗻𝗷𝘂𝗿𝘆 𝗿𝗶𝘀𝗸. Regular weight training can reduce your chances of getting injured during sport or day-to-day activities by improving bone density, balance, coordination, and posture.⁣
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✔𝗪𝗲𝗶𝗴𝗵𝘁 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗵𝗲𝗹𝗽𝘀 𝘄𝗶𝘁𝗵 𝗰𝗵𝗿𝗼𝗻𝗶𝗰 𝗱𝗶𝘀𝗲𝗮𝘀𝗲 𝗺𝗮𝗻𝗮𝗴𝗲𝗺𝗲𝗻𝘁. Studies have documented the many wellness benefits of weight training, including helping people with some chronic diseases manage their conditions. Some examples include:⁣
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• 𝗧𝘆𝗽𝗲 𝟮 𝗱𝗶𝗮𝗯𝗲𝘁𝗲𝘀 - Weight training along with other healthy lifestyle changes can help improve glucose control.⁣
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• 𝗔𝗿𝘁𝗵𝗿𝗶𝘁𝗶𝘀 - Weight training strengthens your joints and supplys them with fresh blood and oxygen, which can help ease pain and stiffness.⁣
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Lifting weights is 𝗲𝘅𝘁𝗿𝗲𝗺𝗲𝗹𝘆 𝗵𝗲𝗮𝗹𝘁𝗵𝘆 and has many benefits, not only on the way you look, but on your health and overall wellbeing!⁣
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🏋️‍♂️𝗗𝗼 𝘆𝗼𝘂 𝗹𝗶𝗳𝘁 𝘄𝗲𝗶𝗴𝗵𝘁𝘀?🏋️‍♂️

💥𝗙𝘂𝗻𝗱𝗮𝗺𝗲𝗻𝘁𝗮𝗹𝘀 𝗢𝗳 𝗠𝘂𝘀𝗰𝗹𝗲 𝗚𝗿𝗼𝘄𝘁𝗵⁣💥
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It's worth pointing out that training is the 𝗮𝗰𝘁𝘂𝗮𝗹 𝘀𝘁𝗶𝗺𝘂𝗹𝘂𝘀 for muscle growth, while nutrition plays more of a permissive role. Regardless, here is what's most important to get right:⁣
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🥦𝗡𝘂𝘁𝗿𝗶𝘁𝗼𝗻 𝗣𝗿𝗶𝗻𝗰𝗶𝗽𝗹𝗲𝘀 ⁣
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✔𝗘𝘀𝘁𝗮𝗯𝗹𝗶𝘀𝗵𝗶𝗻𝗴 𝗔𝗻 𝗘𝗻𝗲𝗿𝗴𝘆 𝗦𝘂𝗿𝗽𝗹𝘂𝘀 - When consuming a surplus of calories, you are setting yourself up for success by directly supporting 𝗮𝗻𝗮𝗯𝗼𝗹𝗶𝗰 𝗽𝗿𝗼𝗰𝗲𝘀𝘀𝗲𝘀. More specifically, an enzyme known as 𝗺𝗧𝗢𝗥 that regulates the process of 𝗺𝘂𝘀𝗰𝗹𝗲 𝗽𝗿𝗼𝘁𝗲𝗶𝗻 𝘀𝘆𝗻𝘁𝗵𝗲𝘀𝗶𝘀 (𝗠𝗣𝗦); the literal process of repairing and building new muscle tissue.⁣
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✔𝗪𝗲𝗲𝗸𝗹𝘆 𝗥𝗮𝘁𝗲 𝗢𝗳 𝗪𝗲𝗶𝗴𝗵𝘁 𝗚𝗮𝗶𝗻 - Muscle growth is a much slower process compared to fat loss, so it makes sense to have a 𝘀𝗹𝗼𝘄𝗲𝗿 weekly rate of bodyweight change, as you can only build muscle so fast. A general rule for most is gaining ~𝟬.𝟮𝟱 - 𝟬.𝟱% of your bodyweight weekly. This equates to ~𝟬.𝟱 - 𝟭𝗹𝗯𝘀 per week!⁣
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✔𝗔𝗽𝗽𝗿𝗼𝗽𝗿𝗶𝗮𝘁𝗲 𝗗𝗮𝗶𝗹𝘆 𝗣𝗿𝗼𝘁𝗲𝗶𝗻 𝗜𝗻𝘁𝗮𝗸𝗲 - An ideal environment for muscle gain requires 𝗵𝘆𝗽𝗲𝗿𝗮𝗺𝗶𝗻𝗼𝗮𝗰𝗶𝗱𝗲𝗺𝗮; high levels of amino acids in the blood, for a considerable part of the day. These are found in high quality protein sources consumed in your diet. Research suggests that a daily intake of ~𝟬.𝟴𝟮 - 𝟭.𝟬𝗴 per lb of bodyweight should be sufficient.⁣
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🏋️‍♂️𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗣𝗿𝗶𝗻𝗰𝗶𝗽𝗹𝗲𝘀⁣
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✔𝗦𝘂𝗳𝗳𝗶𝗰𝗶𝗲𝗻𝘁 𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗩𝗼𝗹𝘂𝗺𝗲 - Muscle responds to having 𝗲𝗻𝗼𝘂𝗴𝗵 tension placed on it and research suggests this is between 𝟭𝟬-𝟮𝟬 𝘀𝗲𝘁𝘀 per muscle group weekly. Start on the low end and assess progress!⁣
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✔𝗛𝗶𝗴𝗵 𝗘𝗻𝗼𝘂𝗴𝗵 𝗘𝗳𝗳𝗼𝗿𝘁 - For training to produce results, it 𝗻𝗲𝗲𝗱𝘀 𝘁𝗼 𝗯𝗲 𝗱𝗶𝗳𝗳𝗶𝗰𝘂𝗹𝘁. Make sure you are consistently within 0-3 RIR (reps in reserve).⁣
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✔𝗛𝗶𝗴𝗵 𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗤𝘂𝗮𝗹𝗶𝘁𝘆 - Take the time to 𝗹𝗲𝗮𝗿𝗻 𝗽𝗿𝗼𝗽𝗲𝗿 𝘁𝗲𝗰𝗵𝗻𝗶𝗾𝘂𝗲 and ensure you are targeting the musculature correctly. Without this, the two points above become redundant.⁣
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Want me to expand? 𝗟𝗲𝘁 𝗺𝗲 𝗸𝗻𝗼𝘄! 👇

✔𝗦𝘂𝗰𝗰𝗲𝘀𝘀𝗳𝘂𝗹 𝗧𝗿𝗮𝗶𝘁𝘀 𝗙𝗼𝗿 𝗟𝗼𝗻𝗴𝘁𝗲𝗿𝗺 𝗙𝗮𝘁 𝗟𝗼𝘀𝘀
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Having worked with many clients over the years as a personal trainer, I have come to recognize that those who get the best results, tend to have specific traits that greatly increase the likelihood of them having longterm fat loss success.⁣
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While the overall plan can look quite different from person to person based on their lifestyle, these foundational traits won't: ⁣
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✔𝗨𝗻𝗱𝗲𝗿𝘀𝘁𝗮𝗻𝗱𝗶𝗻𝗴 𝗼𝗳 𝗘𝗻𝗲𝗿𝗴𝘆 𝗕𝗮𝗹𝗮𝗻𝗰𝗲 - An understanding of how your body loses fat, i.e. through establishing an 𝗲𝗻𝗲𝗿𝗴𝘆 𝗱𝗲𝗳𝗶𝗰𝗶𝘁. This lays the foundation for successful fat loss by giving you the most impactful tool up front. ⁣
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You don't necessarily have to count calories (although most of my clients do), but it does mean you need to find some way to decrease your daily caloric intake; whether that be eliminating highly processed foods, or limiting yourself to one plate at dinner, as long as you can measure it and make adjustments, you're on the right track.⁣
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✔𝗖𝗼𝗻𝘀𝘂𝗺𝗲𝘀 𝗟𝗲𝗮𝗻 𝗣𝗿𝗼𝘁𝗲𝗶𝗻 𝗮𝗻𝗱 𝗩𝗲𝗴𝗴𝗶𝗲𝘀 - Helps keep you satiated, which leads to less snacking, eating less at meals, and consuming fewer calories overall. These foods are naturally lower in calories to begin with, so combined with their satiating properties they're very effective.⁣
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✔𝗗𝗼𝗲𝘀𝗻'𝘁 𝗩𝗶𝗹𝗶𝗳𝘆 𝗖𝗮𝗿𝗯𝗼𝗵𝘆𝗱𝗿𝗮𝘁𝗲𝘀 𝗼𝗿 𝗙𝗮𝘁𝘀 - Neither are detrimental to your fat loss results if consumed within the constraints of your overall caloric requirements. Carbohydrates aid exercise performance and fats have an essential role in hormone production.⁣
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✔𝗛𝗮𝘀 𝗔 𝗙𝗹𝗲𝘅𝗶𝗯𝗹𝗲 𝗗𝗶𝗲𝘁𝗶𝗻𝗴 𝗠𝗶𝗻𝗱𝘀𝗲𝘁 - In other words, they don't have an 'all or nothing' mindset to dieting. If they deviate from their diet, they don't use it as an excuse to 'throw in the towel'. They own up to it, and move on as if nothing happened.⁣
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✔𝗥𝗲𝘀𝗶𝘀𝘁𝗮𝗻𝗰𝗲 𝗧𝗿𝗮𝗶𝗻𝘀 - Aids in an increased LBM (lean body mass) which enhances your ability to diet on more calories, and look great while doing it!⁣
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If you would like me to expand on anyone of these traits, 𝗹𝗲𝘁 𝗺𝗲 𝗸𝗻𝗼𝘄! 👇

💻𝐖𝐄𝐁𝐒𝐈𝐓𝐄 𝐈𝐒 𝐋𝐈𝐕𝐄!🎬⁣
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I'm excited to share that I have been working on a website with the goal of helping more people build muscle, lose fat and improve their body composition. Whether you are just starting out, or have been working out for several years, I'm confident that you will find value in the resources provided!⁣
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𝐖𝐇𝐀𝐓'𝐒 𝐈𝐍𝐂𝐋𝐔𝐃𝐄𝐃?⁣
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• 📩 𝐀 𝐟𝐫𝐞𝐞 𝐞𝐦𝐚𝐢𝐥 𝐠𝐮𝐢𝐝𝐞 on how to build muscle, lose fat and get stronger. If you are unsure of where to start, this is an excellent resource to help you prioritize what's most important in terms of training, nutrition and lifestyle.⁣
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• 📑 𝐀𝐫𝐭𝐢𝐜𝐥𝐞𝐬 written by me that are catered towards maximizing muscle growth, fat loss and improving your body composition. Each post is summarized with easy to implement take home messages.⁣
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• ✔ 𝐓𝐞𝐬𝐭𝐢𝐦𝐨𝐧𝐢𝐚𝐥𝐬 from past and current clients.⁣
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• 👥📋 𝐏𝐫𝐞𝐦𝐢𝐮𝐦 𝐜𝐨𝐚𝐜𝐡𝐢𝐧𝐠 𝐬𝐞𝐫𝐯𝐢𝐜𝐞𝐬 and an 𝐚𝐩𝐩𝐥𝐢𝐜𝐚𝐭𝐢𝐨𝐧 for those who are interested in working with me!⁣
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This website is a platform for me to showcase my work and provide helpful resources for anyone looking to improve their results. You can 𝐆𝐀𝐈𝐍 𝐀𝐂𝐂𝐄𝐒𝐒 by using the link below. Have a look around and let me know what you think!⁣
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Special thanks to 📸 for the pictures that really made the site come together. ⁣
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𝐒𝐄𝐄 𝐘𝐎𝐔 𝐈𝐍𝐒𝐈𝐃𝐄!

www.peakperiodization.com