Luke Williams Coaching

Rolling it back to when the glutes didn’t resemble marshmallows

If you want to achieve similar condition/low levels of body fat then you have to be in a good start position for 1 and you have to be willing to put the work in

Far too often people now are shouting ‘i have balance’ but they likely are still out of shape (too fat for a bodybuilding stage)

Taking 30-40lbs off is going to look different for everyone

You cannot expect to pull off similar to someone in a much leaner start position than you and expect the same outcome

So to put things simply

1 - you probably have more bodyfat to come off than you think (meaning a lower bodyweight than expected)

2 - you probably don’t carry as much muscle mass as you think

3 - if you’re training performance is poor, you will probably struggle to lose the body-fat due which leads back to point number 2

Episode 2.1 up tomorrow

Covering all UK Federations

This Episode covers all possible routes available to you as a natural athlete and where them routes could possibly take you!

We delve into the following topics

- Show dates
- Qualification process
- Categories
- Running Order
- Venues/Stage Lighting
- Tanning
- Peaking protocols & a brief mention of some bad stage experiences (toilet trauma) 😅

Trains push and hits a rear double

Current visuals at 192lbs and not mad

Onwards we climb to 200lbs before we pull back!

As long as you’re progressing, you are heading in the right direction

Throwback to 22 - the works in motion to turn this shot from a weakness to a strong point

‘PB weight, now to focus on form next’ - let’s stop this approach now ✋

You are going into your sessions with the completely wrong mindset!

I’ve progressed my phsique more in the 12 months than I have for a long time

And I’m going to let you in on something…

I am NOT actually lifting liftime PB in terms of load across all movements

I am however achieving lifetime PB’s in terms of stimulus, overall volume is up each session

And when I say volulme I don’t mean sets and reps, quite the opposite actually

My total volume has increased from the following:

- controlling my eccentrics
- improving range of motion
- staying locked in the set
- leaning into the pain

If you are serious about improving your physique that is…

Yes, we want to progress load and use maximum load

But…

Not in sacrifice for full range of motion (ROM)

In order to maximise your results, you have to maximise full ROM

Just because you can move the weight, does not necessarily mean you should use the weight

If you are ready to leave your ego at the door and make some serious progress with your physique then click the link in the bio to enquire for coaching 🎯

Every great transformation starts the exact same way

With the willingness to change

At the end of the day you can’t change without implementing change

Something I will mention time after time

75kg in both pictures and 2 and almost 2 years apart

Currently sitting at 87kg (12kg above this)18 months later

Excited to see what improvements have been made the next time we get down to 75kg!

But for now we keep on eating and growing!

If you want to improve your physique, you need to be willing to get uncomfortable regardless of the goal

A very good leg session with client earlier

Great to train in person with clients especially those with competitive aspirations

Training clips is great but nothing beats physically seeing an exercise executed in person

Not ideal going through rounds post legs however 😅

Good bit of fullness added in the past 8 weeks

Leo’s goal is to compete in the teens category in 2025

For now we keep pushing for more muscle!

Let me be real with you…

You may not have enough muscle mass yet to get shredded

Which is totally fine

But…

If you want to get into that level of conditioning

You need to spend a long while gaining muscle tissue in a surplus

12-16 week gaining phases aren’t going to cut it

You need to be spending the vast majority of the year centred around gaining muscle if you want to improve your physique year on year

Don’t chase instant gratification with your physique as it will leave you dissatisfied as you will never improve

Looking at floor in disgust prior to Bulgarians

Who else can relate?

Wholesome Sunday ❤️

Client update - 33 weeks work with .cfit

10th July - 78.3kg
Yesterday- 77.1kg

James came to me with the goal of both dropping body fat and building muscle mass.

First of all we reduced body-fat levels while the last 5 months have been centred around building muscle.

Currently just 3lbs down from his start point with much more muscle and much improved conditioning.

Plan is to push up for atleast another 8 weeks before we look to pull back to see what’s been built!

If you want to grow, you have to be willing to spend time in a surplus, getting a little uncomfortable as James is with food now

Today’s chest session got cut short…

So here’s a side chest :)

That is all ✌🏽

Ready to blow this out of the water next time around

12 more months left to improve! (8-10 months in a surplus)

With some of the lads eyeing up there pre preps later this year for a 2025 prep, the itch is definitely back

For now we keep slapping on more tissue though

Currently at 188lbs, aiming for around 2lbs/1kg gain per month which should see me surpass the 200lbs mark on the summer

Trainings on the rise and so is bodyweight so it’s a simple case of rinse & repeat for now!

The biggest advice i’d give you when it comes to progressing your physique = assess your training

If you improve your training (which you ALWAYS can) then you will improve your physique = simple

Want to join the team? Drop me a DM or click the link in the bio to enquire 🤝

“Stop overcomplicating it”

This is something quite commonly said in todays world

But, in order to maximise your growth these ‘complicating’ things are what puts you ahead of others

Thinking about your ex*****on is not over complicating it, but it is improving it

There is many ways to skin a cat, some far more effective than others

There is absolutely nothing wrong with having a meticulous approach with things

Dorian Yates 6x Mr Olympia log booked his training and was the best bodybuilder in the world in the 90’s

When it comes to training ex*****on, managing recovery, managing fatigue and structuring phases there is always better ways to do things

Being stuck in old ways will not lead to new results

It only makes sense to use the best tools available, so if we can get more from adjusting resistance profiles, log booking training, recording your sets in the gym - then do it!

It’s not necessarily the tools that you have, but how you use the tools you have what will matter

Whatever you do, ensure you do it with maximal effort!

1 way to massively improve your physique 👇

Record your sets

And no I don’t mean to make a fancy reel about how you work harder than everyone else

Record your training in order to review your training

Be self critical

Look for ways to improve

Just going through the motions will only get you so far

Training is by far the biggest factor that will change your physique

If you want to significantly improve your physique, you most probably have to significantly improve your training

“How long will it take?”

Let me tell you it will take you a lot longer than social media will make you think

Over a decade in & plenty of lessons learnt

Building your physique takes time

Building strength takes time

Building a physique which will represent your strength takes even more time

Everyones start point will differ

Everyones genetics will differ

But the key difference between those who get great results over the years?

They remain consistent year after year

They nail the basics very well

They train hard

And they constantly look to progress

Don’t over complicate it, just repeat the process and enjoy the process ✌🏽

14kg difference in just over 14 months between shots

Sept 22 - Dec 23 - 15 months actually…🤫

Improvements are being made

How have I made these improvements?

A year of consistency

To start with I hired a coach at the end of January 22, this removed any guess work and allowed me to just execute the plan whilst improving my training quality

I am someone who has trained over a decade but regardless of training years or experience we can always improve our training

When it comes to progressing your physique year on year, you need to be spending the majority of your 12 months in a surplus

10 months of this time has been spent there with the main goal of improving and adding more muscle everywhere and it’s looking to have paid off so far!

Dropping bodyfat is the easy part, building new muscle requires a lot more patience…

But stick at it as it will be worthwhile in the long run

For any coaching enquires click the link in the bio

Back when shooting for

📸 -

Get good at nailing the basics

Wether that be your mandatory posing

Training hard

Getting 8 hours sleep per night

Staying consistent with achieving your expenditure goals

Staying on top of preparing your food

These are all variables that matter and will help you become a better bodybuilder with a much improved physique

Off season or prep, the main variable that changes is volume of food, for the most part wether prep or not, things are pretty much the same

Making a weakness into a strong point is the goal 🎯

Day of filming wrapped for something exciting today, stay tuned 👀

📸 - .media_

If your goal is physique oriented then it should also be performance oriented

As a natural athlete, we have 3 key variables that contribute to our physique development

Training being the biggest variable

therefore performance HAS to be at the forefront if you want to improve your physique


Regardless of what phase you are in, you NEED to be training hard

Those who see the biggest improvements on those physique each year are those same individuals who constantly push the limits within their training

What built the muscle will keep the muscle

Far too many people shy away from doing the hard stuff and it shows in their physique

Want an above average physique?

You HAVE to be willing to do above average things in the gym

Winging it for an hour 5x per week is simply not going to cut it, if you are wanting to look in cover model shape

If you are serious about making changes to your physique and want to rise above an average physique drop me a DM

Or click the link in the bio for coaching 📲

Remain patient when building muscle - just like me trying to grow some calves…

The reality is that you most likely won’t see visual progress week to week, maybe not even month on month but if you give it time things will pay off I can assure you

There may be an element of being uncomfortable which comes with adding bodyweight but it is absolutely vital for progression

With everything being at the fingertips now and having access to order things for next day delivery, it may seem difficult to commit to a long term goal and stick with it.

When it comes to building muscle there is no other way, you have to stick with it in order to reap the rewards

Performance should always be a priority when building muscle is the priority

Adding weight to the bar
Increasing reps each session
Improving tempo
Improving feel and pumps

But, you have to remain consistent with this, you have to keep driving bodyweight up along with food as the energy demand increases and you have to be training hard above all else!

Yes you may have been visually leaner before, but you have to look at the bigger picture

Commit to a long term goal = achieve long lasting results = simple stuff really

If you are serious about adding more muscle to your body or find that you are never truly adding any muscle when you ‘bulk’ drop me a DM to see how I can help

How to know wether you should be cutting or bulking 👇

Your body composition should tell the story…

But for most, especially clients like Jordan that come to me with the goal of building muscle

Implementing a short diet phase prior to gaining is going to prove very beneficial in the long run

Building muscle takes time, therefore we need to allow for time being in a surplus

Rather than thinking of the next step, take a step back and look at the bigger picture

When executed correctly each phase you tick off should tee up the next for success

After 8 weeks we have pulled of 16lbs of body fat, giving Jordan a much bigger runway for progression in his gaining phase 😮‍💨

Jordan Is now going to be much more sensitive to food and has also installed some great habits from this initial diet phase which will allow him to maintain a great look as we rise in bodyweight

Especially considering none of his check in photo’s have been fasted & all in the evening 😅

Next 30lbs of bodyweight gain has been mapped out on the timeline and now we both have direction of where we are going with bodyweight set points as we push up 🎯

Patience is key with building a great physique, especially when it comes to building muscle

Both consistency and intensity should be at the forefront though, no matter what training approach/split you decide to use

Excited for seeing Jordan and many others in the team grow into next year!

If you would like to join the team, drop me a DM for more info ✌🏽

Have clarity over your direction

Those that have a clear understanding of where they are going, are usually the same individuals who continue to make strides forward with their physique year after year

With clear direction, you are able to prioritise decisions and ensure that they are aligned with the overall goal

If progressing your physique is a priority, progressing your gym performance should also be a priority

Yes, you can still see some results from just winging it for sure, but they’ll be nowhere near the extent they would be if you had a clear plan of where you was heading

Don’t worry if you’re reading this, not knowing where you are going currently, the best time to start is NOW

Instead of wasting anymore of your time trying to figure it out on your own, let me give you direction NOW

Another week of progression for the team inbound 📈

Have BELIEF that the push up will pay off

I have always stayed relatively lean since first stepping in the gym over 10 years ago, which has only inhibited my ability to drastically improve my physique

8 months spent in a surplus pushing bodyweight up to the highest it has been required a slight pullback however

Mini cut wrapped up with some comparisons above

185 ➡️ 179.5lbs - so 15lbs off in just under 6 weeks - the more fat you have, the quicker you can lose it, so don’t be afraid to push

Also this is probably the best conditioning I have had at this bodyweight whilst around 30lbs above my previous stage weight

It is pretty clear that the mini cut was more so an appetite reset rather than just pulling off unnecessary fat gain

But it has also allow us to confirm that progress has been made, but we still need way more!

Which is why the next push up we have protecting appetite at the forefront so I have firm belief that we will surpass 200lbs next time

You have to have faith in what you are doing which starts with having an understanding of what you are doing or having a coach who knows that

Far too many people of you are endlessly trying to improve your physique each year but you lack DIRECTION. Which is understandable if you are trying to do something you have never achieved before…

Gaining muscle takes time, so instead of wasting your time spinning your wheels, invest in someone who knows what it takes to build muscle

If you want to gain your next 15-20lbs and make some significant changes to your physique, drop me a DM with the word ‘BUILD’ and let’s get the ball rolling!

GIVEAWAY! 🥳

I am now opening up more availability for 1-1 Personal Training - including evening PM availability 📆

Due to more availability opening up I want to use this opportunity to give you all a chance of winning a block of 1-1 PT sessions worth over £200!

One lucky winner will receive 5 x 1-1 sessions which will include weekly check in’s to ensure you are progressing both in and outside of your gym sessions

This giveaway is open to everyone regardless of whether you are a member of the gym or not. Wether you want to drop a few lb’s, feel more confident in the gym or be really pushed in the gym, this giveaway is for you to enter!

All you have to do to enter is:

1 - Follow this page ✅
2 - Like this post ✅
3 - Tag 2 friends in the comment below ✅
4 - Share this to your story ✅

Giveaway entries close at midnight on 29.10.2023

Good luck 😁

-

If you would have any questions about 1-1 availability in the meantime, please drop me a DM and let’s have a chat😁

Should you logbook your training?

Considering training performance being the number one variable that will vastly improve your physique, yes I would logbook your training.

It really doesn’t matter what training split or macros you are on if you train like a sausage.

Progressive overload should be at the forefront of your training if you want to improve your physique. 

Progression being the key here…

How do we track progression?

By logging your training.

Manage what you can measure.

Training being one of those.

If you want to progress with your physique, you need to ensure you are progression with your training.

Need help with getting the most out of your training?

Click the link in the bio for coaching 📲

Everything will inevitably grow during a gaining phase

This can cause you to question if you are really making progress at all but remain patient as it will be pay off 📈

Currently 10lbs down from here, keen to see how things look with another 5-10lbs off before we push again 🎯

Click the link in the bio for coaching enquiries

Diet phase boxed off for James ✅

20lbs down in just over 10 weeks, nice and efficient whilst managing a busy work schedule at the start of the season ⚽️

James works with professional athletes and programmes for them regularly so it was a case of following the plan and executing for James 👌🏽

James long term goal is to build muscle tissue so we are now in a prime position in order to do so effectively 🎯

Over these weeks we have built some solid foundations and habits which has seen James appear with a stage ready mid-section 😅

We now enter our next phase together with the goal of adding some new muscle tissue to the frame whilst having a solid runway for progression 📈

Excited to see where we can take James physique with additional calories!

If you want to join the team, click the link in the bio 🤙

Mistakes you’re making when it comes to developing your physique 👇🏽

After coaching numerous people and training since I was 13 years old a lot of people had the same self limiting beliefs I did till even very recent years

👉“I’m a hard gainer so I struggle to put on size”
👉”I don’t have what it takes to gain a substantial amount of muscle”
👉 “My genetics are limiting my ability to gain muscle”

I’m sorry to break it to you but these are just excuses and let’s be honest you already know that.

No one want’s to look to same when they diet every summer…

Everyone wants to have their dream summer body, yet very few want to put the work in over the rest of the year which will lead to that.

A dieting phase cannot provide miracles for you in terms of muscularity, yet only showcase the hard work you have put in prior to the diet.

The biggest difference which will determine wether you look difference next summer or not will be if you had a successful building phase or not!

You can only reach new heights in the gym if you are fuelling that effectively with a surplus of calories.

Stop criticising what you don’t have & build on it 🧱

What I would focus on 🎯

🎯Set Performance goals - e.g. dumbbell pressing 50kg for 6 reps
🎯Look to improve on how you are lifting - simply just being strong will only get you so far, aspire to be skilled also
🎯Set Bodyweight targets - look to push to a higher BW than previously before and compare photos
🎯OWN YOUR PHASE - wether you have more body fat or not you need to be confidence in that phase as this will show in your in both your training performance and physique
🎯But…MOST IMPORTANTLY HAVE A PLAN - set a clear timeline, reverse engineer from the long term goal and work back on what is needed to do in order to achieve that goal

If you follow these tips, you should bolster both your training performance and physique leading to a more muscled and leaner look for next years summer shred 💪🏽

Needing guidance & accountability during your gaining phase ? DM me ‘BUILDING PHASE’ and I’ll drop you a message with details about how we can help 🤝