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05/09/2026

No vertical sit-up bench? no problem💯 This exercise allows your abs(re**us abdominis) to extend beyond a neutral flat position, placing the muscle under a deep stretch before contraction. This increases mechanical tension, a primary driver for muscle growth📈💪🏽 Slow down and control the eccentric part of the movement to maximise time under tension.

05/09/2026

The calories deficit is in full effect💯 Keeping protein intake high🥩📈 with a moderate intake of mainly complex carbs through fruits and vegetables 🍓🫐🥑🥦 and fats🐟

05/08/2026

Paused-reps for the win🏆💪🏽 Paused reps are great for switching things up when you hit plateaus.

✔️They increase time under tension and muscle engagement, while requiring lower weight.

✔️They can help build strength in a particular part of the movement, provide better mind-muscle connection, and help with improving your overall technique.

✔️They put less stress on your joints, and can be a way to work around injuries🩼

Doing the following paused-rep exercises:
- wide-grip underhand lat pulldown
- seated single-arm row machine
- close MAG-grip lat pulldown
- seated V-handle cable row
- wide-grip D-handle lat pulldown

05/08/2026

Time to blow up those arms for summer💪🏽💥 Antagonistic supersets (alternating between a biceps and a triceps exercise) on the cable machine are excellent for levelling up your arms📈📈 these exercises will ensure you hit all heads of triceps and biceps💯

Supersets will cut your workout time significantly, as your triceps works during your biceps rest time and vice versa. This will maximise the blood flow to your arms, increase metabolic stress, and give you a serious pump⛽️

With cables you get constant tension throughout each movement, regardless of angle or direction. Cables exercises are usually also low impact, ideal for working through minor injury for things like wrists or elbows, or avoiding injury in the first place.

05/07/2026

Build your abs how you would your other muscles💪🏽🏋🏾‍♂️ They’re not a special case when it comes to ex*****on, workout frequency, rep count, rest or resistance💯💯

Getting defined abs is also not more complicated than getting definition on other muscles. It’s all down to how much body fat you carry💯 The reason it often is harder to achieve is because the belly, particularly the lower belly, is often the last place you lose fat. As you can’t target fat loss in a particular area, you’ll have to drop overall body fat to eventually reduce this stubborn belly fat📉📉

This means applying a calorie deficit through diet🥗 and staying active🏃🏽 Tracking your macros is essential to maintaining a calorie deficit over time, but this might be a struggle with meals you haven’t prepared yourself💯 AI can give you a good estimate though, like the app’s photo feature🤳🍔

05/07/2026

The sample size for the study was 16 people, with a mix of males and females, so it’s by no means fully conclusive.

Personally, I do a mix of both moderate and high intensity cardio by doing intervals on the cross trainer, which has given good results for me.

Wearing .official - use code: PHGAINS for discounts💷

Study can be found here:
https://pmc.ncbi.nlm.nih.gov/articles/PMC11798546/

05/06/2026

Happy October🙌🏽🍂🗓️ The grind continues💯🏋🏾‍♂️📈📈 “The real grind is in the dark… when nobody sees you.”

05/06/2026

The kneeling single-arm cable pull down is great for providing maximum stretch on those outer and lower fibres of your lats, and allows them to go through their full range of motion. Drive the elbow towards your hip from above your head without flaring it, and control the eccentric movement💯

05/05/2026

…over relying on ab workouts and neglecting body fat reduction. Having a good ab workout routine can help grow your abdominal muscles (re**us abdominis) to some degree. But, that’s NOT the key to getting a defined sixpack🔑

Even without doing any targeted ab workouts you can get impressive washboard abs💯💯 I haven’t had ab workouts as part of my training plan for over 10 years🗓️ and my abs are now probably my most aesthetic muscle group. Genetics plays some part in that🧬 but also the shift in my training focus. I now solely use cardio (+ a calories deficit) to reduce the fat in my mid section, revealing the abs I already have (which everyone has). The lower your body fat, the deeper your skin will pull in between each ‘pack’, increasing that bulging 3D effect. Lower body fat also increases the definition and separation of each pack.

I often get requests for daily ab workouts from clients wanting to get beach ready🏝️ I always say this is not going to somehow accelerate your ab definition or growth. You should train abs like other primary mover muscles, giving the the same time to rest and recover. Anything over 3 ab workouts a week is overkill. If there is a layer of fat on top of the abs, the other sessions are better spent doing cardio🏃🏽

05/05/2026

The front/anterior deltoid is mainly responsible for moving the arm forward. It also aids in rotating it inward. To target it you’ll want do some presses, front raises, and internal rotation exercises💯💯

You can put emphasis on the anterior delt by using press exercises where your elbows are facing forward like landing press, reverse machine press, or the kneeling cable press, but a standard military press will also engage them. For front raises I like to use variations where the upper body is fixed in place like the chest supported front raise or inclined cable front raise on a bench, which eliminates any possibility of cheating by swinging/using momentum to get the weight up.

One exercise I’d add is the cable internal rotation to specifically target inward rotation function of the anterior delt.

According to research the delts are usually slightly slow twitch dominant, with the posterior delt containing the most followed by the anterior delt. So aim for a high reps count around ~12.

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