Elite Strength & Conditioning

My transformation made it onto Gains Empire! One life long goal achieved Thank you everyone for your support/encouragement.

Bad lifting and hair days. We all have them. It’s part of life. But it’s what we do about these through taking action that will make a difference in the long term. These last couple of weeks I’ve had zero motivation to exercise and push hard. It’s painful and discouraging when you see PRs you’ve worked so hard for go down the toilet. However I took action, got my ass in the squat rack and did at least 2 good sets where I pushed %100. Taking such actions consistently, especially if it’s the last thing I want to be doing, will create momentum and make the next workout more productive and enjoyable. Gains in any endeavour can only be made when there is momentum created by consistently taking positive actions no matter how great the resistance to do so.

Had to take a couple of weeks off from heavy lifting due to the recent injury I sustained but I’m bouncing back quicker than ever. Thankfully I’ve maintained a lot of my strength. My hands do still hurt but the pain is nothing compared to what it was during the first week. I’ve had numerous setbacks in my training due to a lifetime of struggle with trauma, addiction and mental health and the philosophy I’m basically forced to live by is from one of my favourite movies Rocky... and it goes it ain’t about how hard you hit, it’s about how hard you can get hit and keep moving forward. And the faster you get back up after a setback the more losses you will mitigate. I’ve had to learn that the hard way because there have been times where I flushed months of hard training down the toilet because I couldn’t find the strength to get back up quick enough and I stopped believing in myself but not this time! So never stop believing in yourself and whatever it is you are trying to accomplish because life will lose it’s meaning and you will drift aimlessly from day to day. Thank you to all the people who reached out and supported me during this crisis. See more

One thing I see a lot of novice-intermediate guys doing at the gym is direct shoulder and arm training: i.e., bicep curls, tricep extensions, lat and front raises. My advice is if you can’t hit some decent numbers on your compounds you have no business doing direct arm training, especially as far as triceps are concerned. I’ve gone years building mass and strength using compounds alone. So just move a decent amount weight, do the volume and you will get size and definition. Save the isolation stuff when you’re at an advanced level, moving serious weight and are chasing aesthetic. 90% of my training still consists of compound exercises and my arms and shoulders are strong and aesthetically pleasing. So train smart and put that time in the gym to good use

My transformation and workout videos just got featured on the Muscle Town IG page, other popular pages are beginning to take notice and my @phillygains instagram page is blowing up! Where ever you are in life, keep on grinding and never stop believing in yourself!