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3 Tricep Exercises to Boost your Benchpress

The Benchpress is a classic exercise. When someone finds out that you lift weights the chances are they will ask… Read more »

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Get Your 2 FREE Muscle and Fat Loss Manuals Now!

  Get your FREE ‘The Big Secret of Fatloss’ & ‘Build Your Bench: Westside Style!’  Manuals to help you  build muscle… Read more »

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3 Mind Hack to Keep Your Motivation to Lose Weight

3 Mind Hack to Keep Your Motivation to Lose Weight   Keeping yourself motivated is hard. Some days your motivated… Read more »

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Get Your 2 FREE Muscle and Fat Loss Manuals Now!

  Get your FREE ‘The Big Secret of Fatloss’ & ‘Build Your Bench: Westside Style!’  Manuals to help you  build muscle… Read more »

rhys September 16, 2017

How long should I rest during my workout?

 How long should I rest during my workout? You may or may not know of the importance of rest. That… Read more »

rhys September 6, 2017

6 Fitness Myths That must be CRUSHED

6 Fitness Myths That must be CRUSHED   You only need to use the google machine for a quick search… Read more »

rhys September 3, 2017

5 Steps To a Bigger Bench!

5 Steps To a Bigger Bench!   How much can you bench bro? That’s what I get asked a lot… Read more »

rhys August 24, 2017

3 Mind Hack to Keep Your Motivation to Lose Weight

3 Mind Hack to Keep Your Motivation to Lose Weight   Keeping yourself motivated is hard. Some days your motivated… Read more »

rhys August 24, 2017

specifixtraining

Rhys Charlesworth
Something is coming Change is just around the cor Something is coming Change is just around the corner #personaltraining #onlinecoaching #marketharborough #fitness
Even though I have not been able to post much on s Even though I have not been able to post much on social media recently with how busy I am currently I thought I would post this. 2 lifts from Sundays @official_bdfpa national single lifts championships. Hit a 310.5kg squat for British record in my weight class and 260kg bench press. Winning both in my weight class and best lifter also in both events. 🥇🥇🥇🥇 Wasn’t the best prep I have had for a meet but wasn’t a bad day at the office. #bdfpa #powerlifting #coach #strong #strength #drugfree #wdfpf #specifixtraining #gym #personaltraining #coaching
Great day for a Santa 🏃‍♀️ 🎅🏼 Ever Great day for a Santa 🏃‍♀️ 🎅🏼 Every Year I have the privilege of warm up a big bunch of Santa’s for the annual Santa run. Times have been a little troubling over the last year or 2 so it is great to see so many people enjoying the holiday season. A huge thanks you to @raceharborough for organising this every year. #santarun #christmas # run #race #funrun #warmup #marketharborough #personaltrainer #personaltraining #coach #2021 #fit #fitness #fitfam
Something that people often get wrong is step ups. Something that people often get wrong is step ups. It is such a simple concept but people find it hard to grasp. Put the sound on for this as I talk about some of the mistakes I see and also how to nail step ups to hit your legs and glutes effectively. #gym #legday #legs #glutes #personaltrainer #personaltraining #exercise #fittips #stepups #coach #coaching #fit #fitness #legworkout #marketharborough
There seems to be a craze in the fitness industry. There seems to be a craze in the fitness industry. It’s the hip band…. Apparently, people seem to think that if you add in a hip band on the legs it makes any exercise a ‘booty builder’ Well, it doesn’t. Flutes are built in doing hip extension in the sagittal plane and NOT adding a band. Hip bands are for external cues teaches you to keep the legs in the best position to help optimise the glute engagement. The problem is, that hip bands and fashionable, and influencer certified. Almost every video you see aimed at exercises to help build glute muscles will have a band in. The truth is not glamorous which is why no body wants to believe it. Do exercises such as hip thrusts, hip bridges, squats and deadlift variations and other exercises which have hip extension if you really want to build your booty. Not side walks and clams. #glutes #hipband #squat #thrust #gym #workout #fittips #fitness #fitnessmotivation #fitfam #fit #personaltraining #personaltrainer
So today was very much deadlift focussed. Needed So today was very much deadlift focussed. Needed to get my Sumo feeling comfortable. Fist some parallel box squat with light band and for a bit of concentric speed. Then some block pulls working up to a solid weight whiskers feeling good. Finally some sumo block pulls starting where I struggle to lock out in the deadlift. Working your lifts around the point that you fail at really helps you to get past that sticking point and strengthens the muscles in that section of your lifts. For me it is my lockout. This was all I did. Now to recover and get ready for Benchpress day. #gym #deadlift #conjugate #powerlift #powerlifting #deadlifting #strong #strength #squat #squatting #personaltrainer #personaltraining #coach #coaching
So another day and another training session filmed So another day and another training session filmed. This was Fridays heavy upper body day. 📍3 count Tempo bench with chains 📍1 set of Ultra close grip to failure 1/2 previous weight plus chain (no video) 📍Pendlay Rows 📍Chest supported Row with chain- palms up 📍over head extension ➡️ Band pull-apart Notice how there is a lot of back work? Doing this creates the base of the pyramid where strength can be built from. It also helps keep those shoulders fit and healthy. #gym #benchpress #coaching #healthy #strong #marketharborough #personaltraining #back #chestday #chestworkout #backworkout #powerlifting
I have been asked to post some of my workouts. So I have been asked to post some of my workouts. So here is one of the light lower body days. Focus on technique and practice movements rather than lots of weight. I only managed 3 exercises until my phone ran out of memory on the reverse hyper so you only have 3 things. Nothing special today just simple things. I also did some high rep hamstring curls and hip abduction after what you can see. #gym #legday #speedday #deadlifts #squats #squatting #deadlifting #strong #strengthtraining #specifixtraining #coach #coaching #personaltraining #personaltrainerlife
Regulating Fatigue One of the MOST UNDERRATED asp Regulating Fatigue One of the MOST UNDERRATED aspects of any training program is fatigue regulation. As you can see I hit a weight that was way harder than it should have been. This means I am still fatigued from last weeks equipped squat session (it does wipe me out for a week and a bit)! So I adjusted the load and exercises to make the session much more beneficial. I had been feeling sluggish and fatigued all day so I need to emphasise recovery this week. Always remember recovery is just as (if not more) important than training hard. Progress will Not always be linear and go in a straight line it will zig zag up and down. So if the workout isn’t going how it should, adjust, and recover so that next week it can be better. #recovery #gym #squat #conjugate #powerlifting #coach #coaching #recover #programming #onlinecoaching #personaltrainer #bdfpa #boxsquat #fit #fitness #gymmotivation #strongman #steong #strongwoman #squatting #squattips #tip #fittips #squatbooty
ITS BACK!! The STRONG FIT LONG Podcast is back in ITS BACK!! The STRONG FIT LONG Podcast is back in action! This episode I talk about how the lockdown affected me mentally. Also I dive into the world of powerlifting and outline how it can help you live a happier and healthier life. Follow the link in my bio or search ‘STRONG FIT LONG’ on your podcast provider! #podcast #powerlifting #strong #fitness #long #snapfitness #specifixtraining #coaching #personaltraining #personaltrainer #happylife #unlockdown #gym
HAPPY STAR WARS DAY!! May the 4th be with you 🙏 #starwars #may4th #happy #galaxyfarfaraway
Using bands is such a great way of increasing resi Using bands is such a great way of increasing resistance on top of barbells and Dumbells, and even great for being used on their own. The biggest issue I see is how to fix them to a rack, pole or any object you wanted. Simply using a choke is the solution. There are other ways but this is how I fit them on a regular basis. #bands #gym #homegym #workout #personaltraining #solutions #bandedworkout #bandedexercises #fit #fitness #fitfam #snapfitness #coach #fittips
Let’s talk recovery!! In its simple form, it is Let’s talk recovery!! In its simple form, it is how you body attempts to return its self back to “normal” something known as homeostasis. That’s it. More notably for most people it is about feeling good, less sore and able to workout again effectively and hopefully at an improvement rate I.e more weight/reps. Recovery gets over complicated for too often. Things people do because they think they need to to optimally recover: 🚫Buy expensive Compression clothing 🚫Pay for expensive massage treatments 🚫Cupping/Massage guns 🚫Buy expensive (and often pointless) teas and shakes etc Don’t get me wrong, All of the above can help improve recovery to a point. But these are all secondary. Unless you are an elite athlete and already mastering the fundamentals these do not need to be attempted. Make your recovery actually count. What you should be doing: ✅ Get quality sleep ✅ Eat enough protein ✅Drink plenty of water ✅ Eat enough FOOD ✅ Be active- mobility/foam rolling Master these first. Get them built in as habits then you can look at the extra stuff. Don’t make things more complex than they need to be. #recovery #exercise #sport #gym #homeworkout #strength #strong #athlete #athletic #fit #fitness #fittips #performance #conditioning #fitfam #personaltrainer #personaltraining
Make your lateral raises better. Keep the load on Make your lateral raises better. Keep the load on your shoulders and off your traps. Try not to restrict shoulder blade movement but rather direct the arm ‘outwards’ rather than ‘upwards’ Very simple but super effective. Grab your 3 FREE Strength and Fatloss Manuals by clicking on the link in my BIO. These include: ‘Build Your Bench: Westside Style’ and ‘14 Day Accelerated Fatloss System’ #gym #shoulders #strong #gym #homeworkout #fittips #fitnesstips #personaltrainer #personaltraining #strength #bodybuilding #strongman #fitness #fitfam #lateralraise
BETTER RDLs If you are doing Any form of RDL make BETTER RDLs If you are doing Any form of RDL make sure you are executing them correct. It very easy to fuck them up. Maintaining the low back position throughout is key. When performing them, the aim should not be to get the bar or DBs as low as you can. Rather it should be stick your hips back and lower the weight as far down as you can without the low back rounding. This will probably be a lot shallower than most of you think. This way you can keep excessive load in your low back and keep it on your butt and hamstrings. It is way safer, far more effective and you can grow you butt and hamstrings faster. #lowback #hamstrings #deadlifts #bootylicious🍑 #gum #homegym #homeworkout #rdl #rdls #legs #legday #personaltrainer #personaltraining #fit #fitness #fittips #fitnesstips #fitfam #specifixtraining
Episode 12 of the Strong. Fit. Long. Podcast is up Episode 12 of the Strong. Fit. Long. Podcast is up now and waiting for you!! So I have not done a pod cast for a couple of weeks (yes I have been slacking) so I wanted to get one out ASAP. - This one is about measuring progress (again)! - Please give me some love and subscribe, 5 star review and some comments so I can make them better so I can help you more. Link is on my link tree in my bio. #podcast #coaching #gym #measuring #coach #progress #help #fittips #fatloss #strengthtraining #strong #strength #strwngthandconditioning #womenwholift #fit #fitness #personaltraining
Everybody talks about fatloss and ‘good’ and ‘bad’ foods. But there are no inherently ’bad’ foods. There are most definitely foods with a higher nutritional value and foods with a low nutritional value. Obviously foods with a high nutritional value are what people would call ‘healthy’ foods. And anybody with any intelligence would recommend you should eat lots of these healthy foods. But this doesn’t mean that foods with a low nutritional value are bad foods. In the same way that eating one ‘healthy’ food will not make you ‘healthy’. If you eat a Doughnut, it will NOT harm you. You will NOT get fat, you will NOT get sick or anything else. It is just a food with low nutritional value. Which you are able to enjoy as part of your diet. No food is inherently good or bad for you. It is just food. Food is more than just fuel. It is about social, and enjoyment. If you like pizza, then eat some pizza as long as it is part of a predominantly healthy and sustainable diet. Grab your 3 FREE Strength and Fatloss Manuals by clicking on the link in my BIO. These include: ‘Build Your Bench: Westside Style’ and ‘14 Day Accelerated Fatloss System’ #gym #healthy #badfoods #goodfoods #healthyfood #fatloss #weightloss #weightlossjourney #diet #dieting #coach #coaching #fatlosstips #healthyliving #healthylifestyle
The lateral raise you have never done but should b The lateral raise you have never done but should be doing!! Hit your delts hard with this isometric Lateral raise variation. The time under tension in this one BRUTAL! Over a minute of load on the muscle racks up an impressive amount of metabolic stress to stimulate muscle growth. You won’t need big weights for this so it’s an easy one to do with minimal kit. 1-3 sets to technical failure should do the trick. Grab your 3 FREE Strength and Fatloss Manuals by clicking on the link in my BIO. These include: ‘Build Your Bench: Westside Style’ and ‘14 Day Accelerated Fatloss System’ #shoulders #bouldershoulders #finishers #gym #homegym #workout #nopainnogain #fit #fitness #exercise #delts #shoulderday #shoulderworkout #personaltrainer #personaltraining #steong #strength #specifixtraining
Hungry??? Now listen, being hungry is part of bei Hungry??? Now listen, being hungry is part of being human. It is however more prevalent when you are in a calorie deficit; when your goal is to lose fat. And that is absolutely NORMAL and should be expected. There is a difference between having some hunger and starving yourself. If the latter is true for you then you should seek help and re-evaluate your approach (shameless plug 😉) But there are a few things we can make sure you do in order to help curb your hunger. 📍Eat more veggies/salad - this a great way to increase the volume of food you are consuming whilst keeping calories down. 📍Drink 1 pint of water with meals- again more volume consumed. Even better if you drink seltzer. 📍Drink 3-4 litres of water daily- this is shown to keep your hunger hormone (Ghrelin) at bay and can help regulate hunger more appropriately. 📍20 minute meals- eating your meals over a longer period of time can help you stay fuller for longer. It can help prevent indigestion also. 📍Eat mostly whole foods- Lastly, back onto getting the most bang for your buck. Whole foods will provide you with the most amount of food VOLUME for the fewest amount of calories which in turn can help delay hunger. I hope that helps you out. If you wanted more please grab your 3 FREE Strength and Fatloss Manuals by clicking on the link in my BIO. These include: ‘Build Your Bench: Westside Style’ and ‘14 Day Accelerated Fatloss System’ #fatloss #weightloss #hungry #hunger #coach #personaltrainer #preventhunger #food #eatinghabits #healthyhabits #health #heathly #fatlosstips #fittip #fitness #fit #gym #healthylifestyle #healthandwellness
I have heard this lots and lots. The fact is: If I have heard this lots and lots. The fact is: If a calorie deficit is not working for you, then you are not in a calorie deficit! Simples. Now, calories always matter but they are not the ONLY thing that matters. If you eat all your calories in pop tarts and pizza then you would struggle to adhere to a calorie deficit long term. No matter how good a pizza and pop tart diet sounds (and it does sound incredible), you don’t get much ‘bang for your buck’. You would hungry and struggle to be consistent in the long term. And the sustainability of any diet is the biggest factor (providing you actually are in a calorie deficit). You might think you are in a deficit, but if you haven’t shifted any fat in a 4-8 week time frame then you possibly need to look at your nutrition and either lower your calories as they are too high or (in most cases) you are dramatically underestimating how many calories you are actually consuming. All those little bites, drinks, snacks etc they all count towards your total calories. Just take some time to really look at your nutrition. Are you accurately tracking? Have you overestimated your calorie goal? Are you sleeping enough? Are you drinking enough water? Are you being consistent? Address these as they are usually the cause of you are not dropping the fat you hope for. But also use other metric to monitor progress. Measurements, are clothes fitting better or maybe a little loose?? The scale is not the be all and end all of fatloss. Oh, and also be patient. This shit takes time. It won’t happen in a couple of weeks or a couple of months. #fatloss #scaleweight #caloriedeficit #weightloss #fatlosscoach #personaltraining #fatlossjourney #weightlossjourney #fitness #fitfam #scaleweight #myfacewhen #dumbquotes
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