HOW TO T-BAR📈✅
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Everyone’s favourite ‘grip and rip’ exercise but not one where form should be ignored completely!
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1️⃣ - Get your brace right. One of the biggest limiting factors on this exercise is people’s ability to breathe throughout the set. Exhale sharply at the top and inhale shortly after as you begin the eccentric
2️⃣ - Keep your chest in contact with the pad. Now, for me there is wiggle room on this, if your chest lifts it isn’t the end of the world. As long as your erectors aren’t going the majority of the work a little movement is acceptable
3️⃣ - Drive with your elbows, not your hands. Keep them flared to keep the bias on your mid / upper back
4️⃣ - Control the eccentric, this can be an explosive movement so allow the eccentric to be slow to increase time under tension. Protract your scapula at the bottom for full ROM and repeat
5️⃣ - As always, train to failure!
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📲 Want to join ? I have Personal Training, Hybrid and Online Coaching spaces available. Click the link in my bio & I will be in touch
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PT based
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EXCEED YOUR POTENTIAL
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Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from 38coaching, Personal coach, Derby.
10/03/2026
WHATS YOUR WHY? 🤷♂️📈
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The feeling of having no ‘motivation’ comes from not knowing your reason WHY you do what you do. And inevitably become a factor in why you eventually quit.
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Look at the bigger picture and ask yourself WHY you want to achieve your goal?
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Stop focussing on staying ‘motivated’ and remember the reason you need to be dedicated…
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📲 Want to join ? I have Personal Training, Hybrid and Online Coaching spaces available. Click the link in my bio & I will be in touch
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PT based
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EXCEED YOUR POTENTIAL
03/03/2026
🚨I’M BACK 🚨
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From this week I will be back delivering 1-2-1 & small group Personal Training sessions!
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Block booking and Direct Debit options are available! DM today or to book your FREE consultation and taster session!
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📲 Want to join the team? Enquire via DM or complete the enquiry form in my bio.
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EXCEED YOUR POTENTIAL
SKILL ACQUISITION 🏋️♂️👨🏫
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Moving weight is much more than moving load from point A to point B. Skill and technique are huge factors in how well you can eventually progress the movement itself
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Injuries occur when we try to advance these movements too quickly before fully owning the skill and the weight
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Form videos to analyse how well the weight is moving is key when making the decision to add more load. Is the exercise executed with:
1️⃣ - Range of Motion
2️⃣ - Tempo
3️⃣ - Stability
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If we have all of the above, then we can look to increase the load used and repeat the process above.
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Control the weight, don’t let it control you
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📲 Want to join the team? Enquire via DM or complete the enquiry form in my bio.
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EXCEED YOUR POTENTIAL
25/02/2026
WHAT I WOULD DO☀️🏋️♂️
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Summer is coming, everyone’s approach to getting in shape will be different. Here is what I would do if I was to get in shape for a holiday this summer.
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1️⃣ - Give myself enough time. The longer you have, the less aggressive you need to be, slow and steady always wins the race!
2️⃣ - Calorie Deficit. Nothing drastic, no complete elimination of carbs or dropping my calories off a cliff. 200-300kcal below maintenance to begin. Track the metrics and look weekly and go from there…
3️⃣ - Expenditure. Again, no drastic changes. I would build steps and cardio consistently into my routine. Once this is solidified I would scale this up based on bodyweight and visual trends
4️⃣ - Weight Training. I love training so 5 x per week works for me. 3 or 4 sessions a week would also work, as long as this intensity is there. The focus would be on maintaining standards and intensity to retain muscle mass as well as dropping body fat
5️⃣ - Manage Plateaus - Bodyweight will stagnate when your body adjusts to a new maintenance. For me, I would always rather move more than eat less. This will allow me to keep my food as high as possible for as long as possible
6️⃣ - Managing Time - Criminally overlooked. The key to dieting is how well you can complete all your tasks, planning ahead to ensure they can be completed in time will be huge when it comes to the latter stages of your diet. It may mean early steps / cardio to get them done but this is just what needs to be done.
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📲 Want to join the team? Enquire via DM or complete the enquiry form in my bio.
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EXCEED YOUR POTENTIAL
18/02/2026
CHASING THE LOG BOOK 📕 🏋️♂️
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Logging your training and tracking your lifts within your session is one of the best ways to ensure progress in my opinion. However, it does come with its downsides.
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Week on week you want to keep moving the weight / reps up on your sets (as you should) but before you know it, the quality of your sets begins to diminish and you swap stimulus and accuracy for numbers and ego…
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This is where filming your sets and analysing them is essential. A breakdown in form will lead to two things, a reduction in stimulus to the working muscles and increased risk of injury
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You may need to strip the movement back, mastering the ex*****on before working the load back up, it may seem like a regression but the improvement in ex*****on will ensure future lifts are to a far higher standard
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📲 Want to join the team? Enquire via DM or complete the enquiry form in my bio.
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EXCEED YOUR POTENTIAL
HOW TO… LAT PULL-DOWN📈✅
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Quick queues to nail your ex*****on next time you train
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1️⃣ - Lean to the side you’re working, this will allow better alignment when driving your elbow down into your pocket
2️⃣ - Drop your shoulder and keep it fixed, use your other arm to create stability. The more stable you are, the stronger you’ll be
3️⃣ - Focus on elbow path (don’t pull with your hand) one of the best queues when it comes to creating that ‘mind to muscle’ connection with your back
4️⃣ - Keep the elbow tight to your torso, drag it through your ribs and into your pocket
5️⃣ - When your upper arm is in line with your torso - hold. You don’t need to go further, you’ll take tension away from your Lat which you’re trying to isolate
6️⃣ - Control the eccentric without over extending. Stretching that arm too far may feel like you’re lengthening the Lat more. More ROM? But taking it further away than needed will take tension away from the Lat and rely on your Delt / bicep to drag the arm back into a position where the Lat is reactivated
7️⃣ - Take to failure, as it’s a unilateral movement, start with your weaker side then match the number of reps you achieve with your stronger side
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📲 Want to join the team? Enquire via DM or complete the enquiry form in my bio.
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EXCEED YOUR POTENTIAL
09/02/2026
GET YOUR HOUSE IN ORDER FIRST🏡✅
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Mastering the basics is one of the biggest and easiest tools when it comes to your fat loss
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They are the habits that will become of your daily routine and structure throughout any phase you go on to work through.
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Nutrition. Training. Sleep. Expenditure. Fluid Intake. Are the biggest factors you need to focus on when you start your diet. They are the very basics that, when done well, will make your diet phase much easier to manage and control as you work towards your goal.
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📲 Want to join the team? Enquire via DM or complete the enquiry form in my bio.
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EXCEED YOUR POTENTIAL
07/02/2026
WHY YOU’RE NOT GROWING🌱
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Reality check time. Your genetics aren’t the problem. You are.
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Accurate, progressive overload within your training and eating a protein rich surplus are the key principles when it comes to growth. However, your lack of consistency when it comes to ticking all the boxes is what’s holding you back from growing more muscle
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This process maybe uncomfortable, you may look slightly softer. Embrace it. Become training focused, set strength goals and tick them off week on week
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📲 Want to join the team? Enquire via DM or complete the enquiry form in my bio.
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EXCEED YOUR POTENTIAL
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