Thomas Roderick Coaching, Aberdeen Videos

Squats have always been my weakest exercise of the big 3🙄 I spent years using a sh*t stance, I avoided practice and I never liked how they felt. But it’s amazing what a few weeks or months of practice will do. Not technically a PR but this is the most I’ve squatted in a very long time. 162.5kg Aiming for 175kg by the end of the block👊 #fitness #gym #workout #fitnessmotivation #motivation #aberdeenlife #fit #bodybuilding #training #health #aberdeenshire #fitfam #healthylifestyle #sport #healthy #cuttingseason #gymlife #personaltrainer #goals #muscle #fatloss #compoundlift #diet #squat #fatlossfacts #onlinept #aberdeen #bulk #scottishfitness #bulkseason

I can’t remember the last time I posted a training video so here’s some deadlifts🤙 217.5kg (480lbs) for an easy 2👊 Maybe the point of todays post can be about having a gym partner? Get one that hypes you up the way @mmmmm_danone hypes me up🔥🤣 #fitness #gym #workout #aberdeen #fitnessmotivation #globalfitness #motivation #gains #fit #bodybuilding #training #health #lifestyle #gainsallday #fitfam #healthylifestyle #eattrainrepeat #sport #healthy #gymlife #life #compoundlift #personaltrainer #goals #exercise #muscle #fitnessvideo #fitnessvlogger #scotland #onlinept

How to do a barbell bent over row This beginner friendly guide covers: - The set up - The brace - The pull - The differences between the BOR and pendlay row Feel free to comment any questions🙏 #fitness #gym #workout #aberdeen #fitnessmotivation #globalfitness #motivation #gains #fit #bodybuilding #training #health #lifestyle #gainsallday #fitfam #healthylifestyle #eattrainrepeat #sport #healthy #gymlife #life #compoundlift #personaltrainer #goals #exercise #muscle #fitnessvideo #fitnessvlogger #scotland #onlinept

How to do a barbell bench press This beginner friendly guide covers: - The set up - The un-rack - The descent - The press - The reset Feel free to comment any questions🙏 #fitness #gym #workout #fitnessmotivation #motivation #fit #bodybuilding #training #health #lifestyle #fitfam #healthylifestyle #sport #healthy #gymlife #life #personaltrainer #goals #exercise #muscle

How to do a barbell bench press This beginner friendly guide covers: - The set up - The un-rack - The descent - The press - The re rack Feel free to comment any questions🙏 #fitness #gym #workout #fitnessmotivation #motivation #fit #bodybuilding #training #health #lifestyle #fitfam #healthylifestyle #sport #healthy #gymlife #life #personaltrainer #goals #exercise #muscle

How to do a conventional deadlift This beginner friendly guide covers: - The set up - Bar grip - The brace - The lift - The reset - The decent Feel free to comment any questions🙏 #fitness #gym #workout #fitnessmotivation #motivation #fit #bodybuilding #training #health #lifestyle #fitfam #healthylifestyle #sport #healthy #gymlife #life #personaltrainer #goals #exercise #muscle

How to do a back squat This beginner friendly guide covers: - The set up - The un-rack - The brace - The decent - Squat depth - The lift - The re-rack Feel free to comment questions🙏 #fitness #gym #workout #fitnessmotivation #motivation #fit #bodybuilding #training #health #lifestyle #fitfam #healthylifestyle #sport #healthy #gymlife #life #personaltrainer #goals #exercise #muscle

One of the ways we guarantee results with TRC👊 Nothing fancy, just easy to use systems that work🔥 Sound like something that would help you? #fitness #gym #workout #fitnessmotivation #motivation #fit #bodybuilding #training #health #lifestyle #fitfam #healthylifestyle #sport #healthy #gymlife #life #personaltrainer #goals #exercise #muscle

Quick set of definitely ME doing bicep curls. As you can see from what are definitely MY arms that’s I am doing a short isometric contraction at the top of each rep as well as taking the exercise through it’s whole range of motion. I feel like I’m definitely making gains - what do you think @eliteformulafitness?

It’s tough love🤷🏻‍♂️ Now, what CAN you do if you like hitting the town frequently? The only way to go out frequently and still make progress is to manage the amount that you eat and drink when you do go out. If you have just a couple of pints then that wont impact you too much. If you stick to spirits and diet mixers you’ll lower your total calories (not to mention get more drunk quicker). You could not order food the next day or not get a kebab on the way home which would take a huge chunk out of the calories for the night. But the simple fact is that frequent nights out WILL stall your progress. You need to accept that and take it into account when you’re thinking of making a change. For many of you, it may be the ONLY thing standing in your way. I get it, being drunk is fun. But is getting drunk once a week truly worth how terrible it makes you feel about yourself? And I’m not just talking about the hangover. If I told you that moderating (not completely excluding) nights out would mean that you could start making real progress in the gym, That it could mean you could finally make you feel good about yourself That it could start to make a dent in those body confidence issues Wouldn’t it be worth considering? Going out once every few weeks as opposed to getting sh*tfaced every week and in return you get all the results you want? Sounds like a good deal to me. Just a thought. #onlinecoaching #onlinepersonaltraining #trcoaching #aberdeenpersonaltraining

Building muscle and losing fat are separate systems and you probably can achieve both at the same time! Here’s how.

❗️FIX YOUR SQUAT❗️ When lifting, a common cue people hear is “weight in the heels” I’m not a fan of this because it encourages people to lean their weight backwards Instead, visualise your foot as a hand and imagine “grabbing” the ground with your toes This will help create even weight distribution throughout the whole foot which is optimal for maintaining balance and producing force We call this the “Tripod Foot” (Weight evenly distributed among three points: the heel, outside of the big toe and outside of the small toe)

Breakfast isn’t the most important meal of the day. Fasting isn’t the key to fat loss. “6 small meals or 3 large meals?” - it doesn’t matter (for most people). Figuring out how best to split up your meals requires that you pay attention to your own habits and hunger levels (and probably modify the former). No one else can tell you when it’s best for you to eat. But there are ways you can figure it out for yourself. Examples: Super hungry at night? Fast in the morning and eat most of your food later. Super hungry in the morning? Eat a big breakfast while keeping enough calories in reserve for the rest of your day. Hungry all the time like me? Have frequent, small meals surrounded by low calorie, high volume snacks (perfect chance to eat fruit) Don’t be a slave to your hunger or emotions. Learn your body, find what makes sense for you. It might not be as neat as “cut out food after 6pm and you’ll magically lose fat”. But the difference is, my method will work. Jump in the DMs if you would like me to elaborate. I’ll give you some concrete, actionable advice. #personaltrainer #onlinecoaching #trcoaching

Bulking and cutting are good things. It seems fashionable to bash them nowadays but I believe it’s a useful practice for anyone who wants to make serious progress. The issue lies in HOW one cuts and bulks. First off, you need to commit to one or the other for a long enough period of time, which will vary depending on your starting position. But also you need to understand that there shouldn’t be a huge change in your diet in terms of food content. Sure you might be able to get away with a few extra junk food cals here and there when bulking. And of course you’ll likely have to throw in whole new meals. But your nutrition quality needs to remain high. Fruit Vegetables Water High protein High fibre Quality, whole foods These things shouldn’t be disregarded just because you’re eating more calories. Don’t use bulking as an excuse to eat like a child (and I can say that because I did it and it was stupid). Make better choices, get better results. Are you currently bulking or cutting? How have you adjusted your diet? #bulking #cutting #onlinecoaching #trcoaching

I don’t want to just bitch about the things people should be doing.. too much negativity Instead, I’ll set you a challenge you could do. Drink 3 litres of water every day this week. It sounds like a lot but hear me out: - Flavoured water counts (sugar free) - Diluting Juice counts (sugar free) - Tea and coffee counts (be mindful of calories from sugar and milk) I’m setting you this challenge simply to show you how much better one small change will make you feel. You’re probably feeling lethargic and unmotivated a lot of the time. You’d be very surprised what a bit of hydration will do. Think of it as an entry level task. If you can do that then maybe the idea of having an extra bit of fruit or veg per day won’t seem so daunting. Do that and maybe you can increase that to two extra bits per day. Habits build and their effects compound. Just like your strength training it’s a matter of adding small amounts over time. #trcoaching #onlinecoach #stayhydrated #personaltraining

Do you feel like you’re not growing? You spend time in the gym, maybe even 2 or 3 hours sometimes, doing exercise after exercise and still no progress? Are the boys starting to poke fun at the fact you’re becoming a “gym lad” but you aren’t actually starting to get the results of one? So you start to feel like you’re failing or you’re not cut out for this. Like the gym just isn’t for you. Like you’ve tried everything and nothing works. Well, you’re wrong. There are a lot of factors that are getting in the way of your progress. But in my experience, with coaching clients and with myself, one of them is always intensity. You can’t just go through the motions. You need to dig deep and focus. Focus on WHY you’re there and use that to push yourself forward. You want to feel better about yourself. Feel like you’ve accomplished something. To like what you see in the mirror and be happy to take your top off in the changing room at footie. Increase that intensity and get in the right mindset when training. Conquer the inner bitch. Of course programming, nutrition, frequency, recovery and a host of other factors will play into it too but they’re all posts for another time. For now, start pushing yourself and see what you can really do! #trainingintensity #pushyourself #trcoaching

When building muscle, don’t overshoot your calories You shouldn’t dive head first into a bulk Establish your starting point (around maintenance calories) and train hard Keep an eye on your results through weigh ins and photos and establish if what you’re doing is working If you’re progressing, don’t change anything until you’re not If you’re not, add 100cals to your daily intake and see how you get on This progressive approach will make for far less fat gained for the amount of lean tissue you build Meaning you won’t need to cut so aggressively and you won’t lose as much muscle when you do Take it from the guy who gained 14kg in 3 months on a bulk… it’s not worth it😂 ————— This clip was from last night’s live with @stevemunrofitness Check them out every Monday at 9pm🔥 #personaltrainer #aberdeenpersonaltrainer #musclebuilding #coach #bulking #nutrition

Weight loss is more than a deficit You can’t just “eat less” You need to start making better decisions with food and focusing on being HEALTHY If you eat chips cheese and gravy for three meals a day then eating slightly less of it to create a deficit won’t make you feel much (if any) better Create a habit out of eating better food🥦🥩🍎🌾 This is a snippet from the SM Fitness Podcast Relaunch coming later this week! Stay Tuned👀 @stevemunrofitness #aberdeenpersonaltrainer #personaltrainer #SMFpodcast

A snippet from a live with @stevemunrofitness Training is for getting stronger and fitter Calorie management is for weight loss Have a look back over the past few weeks How many times have you eaten out, had “a few drinks” or got a takeaway? It might be the case that mitigating these things would do wonders for your weight loss goals Hit me up any time if you want to learn more about calorie management and fast food/booze!

I believe that counting calories is empowering and having no control of your calorie intake is far more unhealthy both physically and psychologically. Counter points and disagreements always welcome👍