@jamesdavies._

James Davies @jamesdavies._

BSc Hons Physiology & Pharmacology πŸ“š Level 2 Fitness Instructor - Level 3 soon πŸ‹οΈβ€β™‚οΈ Gym exploits and tips πŸ’ͺ Vegetarian 🌱 Dms are open to question

https://www.gofundme.com/c95mn

Remember, you can't just keep progressing and upping the intensity of you workouts and adding weight forever, sometimes you need to deload.
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This should definitely be worked into alot of programs and sometimes your body just let's you know it needs a rest. Fatigue can accumulate over time and just wear you out, which is where a week of rest and active recover is key.
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Drop the weights, drop the volume, focus on the movement patterns and let yourself rest. In the long run it will pay off and keep you progressing well into the future.
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Set your ego aside and take it easy, your body will thank you for it!
@jamesdavies._

Remember, you can't just keep progressing and upping the intensity of you workouts and adding weight forever, sometimes you need to deload. . This should definitely be worked into alot of programs and sometimes your body just let's you know it needs a rest. Fatigue can accumulate over time and just wear you out, which is where a week of rest and active recover is key. . Drop the weights, drop the volume, focus on the movement patterns and let yourself rest. In the long run it will pay off and keep you progressing well into the future. . Set your ego aside and take it easy, your body will thank you for it!

When you're hitting sets on bench and your glute starts cramping πŸ˜‚πŸ’€
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Bench is feeling good lately, form is on point at the sets are going up hella smooth, 1 more week till a deload then the heftier % will be getting incorporated for the next phase!
@jamesdavies._

When you're hitting sets on bench and your glute starts cramping πŸ˜‚πŸ’€ . Bench is feeling good lately, form is on point at the sets are going up hella smooth, 1 more week till a deload then the heftier % will be getting incorporated for the next phase!

Diet, a word that really makes some people shudder.
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The general thought that crosses someone's mind when they think of a diet is restricting calories, eating no treats and being boring in your food habits.
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This couldn't be further from the truth. In reality, diet is a word used to describe your current daily eating habits. No matter what you eat, you're on a diet. Everyone needs a certain amount of calories to maintain your current weight and to survive. (duh)
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A general guide for calorie control is literally - If you want to lose weight, lower the calories, if you want to gain weight, up the calories.
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Does this mean you can eat what you want and lose weight? Technically yes, however, it is commonly accepted that a balanced diet with all the nutrients you need will provide a healthier lifestyle and reduce the instance of many diseases. This doesn't mean you should restrict your whole life and hate your diet, it is something that is sustainable to your lifestyle and should be enjoyable and filling enough to stop you falling off the rails. Stop making it so complicated and stop punishing yourself through your diet!! .
Each person is different, metabolism, age, gender, activity level all play a role in the ideal number of calories and macros/micros a person should consume. This also relates to sport, frequent weightlifters will need more protein than the average Joe, endurance runners will need more calories and so on. It's all down to some basic education as well as trial and error. Do some research, try different things, seek guidance if you need it and I guarantee the results will show!
@jamesdavies._

Diet, a word that really makes some people shudder. . The general thought that crosses someone's mind when they think of a diet is restricting calories, eating no treats and being boring in your food habits. . This couldn't be further from the truth. In reality, diet is a word used to describe your current daily eating habits. No matter what you eat, you're on a diet. Everyone needs a certain amount of calories to maintain your current weight and to survive. (duh) . A general guide for calorie control is literally - If you want to lose weight, lower the calories, if you want to gain weight, up the calories. . Does this mean you can eat what you want and lose weight? Technically yes, however, it is commonly accepted that a balanced diet with all the nutrients you need will provide a healthier lifestyle and reduce the instance of many diseases. This doesn't mean you should restrict your whole life and hate your diet, it is something that is sustainable to your lifestyle and should be

Lunges and pain faces are the key to a good leg day πŸ’€
@jamesdavies._

Lunges and pain faces are the key to a good leg day πŸ’€

Clips from this weeks training πŸ’€
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My motivation is at a high and my back is feeling so good, slowing working back up on lower body movements but staying patient and methodical. Been a great training week on the new program πŸ’ͺ
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One thing I have learnt over the years is that the basis of good programming should revolve around accumulated volume on compound lifts using sub-maximal loads. This means working at lower percentages and working with a strict set/rep range. One thing I highly disagree with is any programming that involves going to failure on a regular basis. There's so many reasons I am against this, including -
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πŸ”ΈLess volume at higher weights due to excessive fatigue.
πŸ”ΈFrequently maxing out is far too taxing on your nervous system.
πŸ”ΈForm is likely to break down.
πŸ”ΈBad for joint and connective tissue health in the long run.
πŸ”ΈMore chance of injury πŸ’€
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To me it seems like a completely one sided argument as to why you shouldn't max out often. While you can make gains this way, fatigue and inevitable injury will soon catch up to you, setting you back to square one. I don't mind failure sets on isolation movements, as the weight is normally much lighter, with fatigue being accumulated in different ways (within reason)
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Be sensible, and avoid any program/coach forcing you to max on your compound lifts too often!
@jamesdavies._

Clips from this weeks training πŸ’€ . My motivation is at a high and my back is feeling so good, slowing working back up on lower body movements but staying patient and methodical. Been a great training week on the new program πŸ’ͺ . One thing I have learnt over the years is that the basis of good programming should revolve around accumulated volume on compound lifts using sub-maximal loads. This means working at lower percentages and working with a strict set/rep range. One thing I highly disagree with is any programming that involves going to failure on a regular basis. There's so many reasons I am against this, including - . πŸ”ΈLess volume at higher weights due to excessive fatigue. πŸ”ΈFrequently maxing out is far too taxing on your nervous system. πŸ”ΈForm is likely to break down. πŸ”ΈBad for joint and connective tissue health in the long run. πŸ”ΈMore chance of injury πŸ’€ . To me it seems like a completely one sided argument as to why you shouldn't max out often. While you

I already posted a transformation this week but Swipe for the belter I found.
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This relic was during a time when I was questioned and mocked alot for starting the gym, not knowing what would come of it all.
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There must be a good 15-20kg between these 2 versions of me, but we still need to grow and of course get some winter CHUNK!
@jamesdavies._

I already posted a transformation this week but Swipe for the belter I found. . This relic was during a time when I was questioned and mocked alot for starting the gym, not knowing what would come of it all. . There must be a good 15-20kg between these 2 versions of me, but we still need to grow and of course get some winter CHUNK!

Some light pressing today as I head into a new training cycle πŸ₯΄
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Working on my programming skills while also fitting in alot of pressing volume to get my lifts up πŸ’€
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Feels good to be on a set program again instead of improvising it like I have done lately πŸ˜‚
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Gives me chance to get my set up back on point too, slacked up a little too much..
@jamesdavies._

Some light pressing today as I head into a new training cycle πŸ₯΄ . Working on my programming skills while also fitting in alot of pressing volume to get my lifts up πŸ’€ . Feels good to be on a set program again instead of improvising it like I have done lately πŸ˜‚ . Gives me chance to get my set up back on point too, slacked up a little too much..

Change takes time, patience and consistent work.
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Swipe to see a less evolved version of me, lighter bodyweight, higher body fat, and not as confident or smart a lifter as I am now.
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Learning is the key to keep progressing and preventing injury. As well as the ability to teach others things you wish you knew at the time πŸ˜‚
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Here's to more bulking and the very little arm growth that I will CHERISH!
@jamesdavies._

Change takes time, patience and consistent work. . Swipe to see a less evolved version of me, lighter bodyweight, higher body fat, and not as confident or smart a lifter as I am now. . Learning is the key to keep progressing and preventing injury. As well as the ability to teach others things you wish you knew at the time πŸ˜‚ . Here's to more bulking and the very little arm growth that I will CHERISH!

2 of my go to back movements lately πŸ”₯
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Neutral Grip row - Alot less stress on the wrists with this fancy handle set up as my hands are free to rotate with the movement. I like doing moderate controlled reps on this one with a slight pause.
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Pull Ups - Long neglected in my training so now I am playing catch up, but they are slowly impvoing, which is making me appreciate them more and more over time.
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Sometimes things can get confusing in the quest for variety, but the basics  are just as effective as any other training style. Lateral side punches are a bit too weird for my taste.
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Dms open to anyone seeking guidance πŸ’ͺ
@jamesdavies._

2 of my go to back movements lately πŸ”₯ . Neutral Grip row - Alot less stress on the wrists with this fancy handle set up as my hands are free to rotate with the movement. I like doing moderate controlled reps on this one with a slight pause. . Pull Ups - Long neglected in my training so now I am playing catch up, but they are slowly impvoing, which is making me appreciate them more and more over time. . Sometimes things can get confusing in the quest for variety, but the basics are just as effective as any other training style. Lateral side punches are a bit too weird for my taste. . Dms open to anyone seeking guidance πŸ’ͺ

I've said it before and I'll say it again, if you're not doing hip Thrusts, you should be.
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The glutes are on fo the strongest muscles in the body, with roles in posture, control of the legs and hips and production of power through the lower body.
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Many people think kickbacks and doing weird stuff on treadmills is enough to train the glutes, but if you really want to strengthen and grow them, a progressive overload method should be used, as with all muscle growth.
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Hip Thrusts are my go to in the scenario. They demand massive effort from the glutes, along with additional help from the Hamstrings and core muscles. They can be loaded heavy for less reps or loaded at aid range for higher reps, depending on your goal. The aim is to drive and extend the hips right through the movement, pausing at the top helps exaggerate the effort and build additional endurance.
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This movement will transfer over to your squats, deadlifts, and just about any other leg movements. They can also play a role in undoing the damage from long periods of sitting, by working the direct opposite range of motion, so I would recommend this to all my office workers. They may also help with back pain depending on the type, as they can really improve posture and take stress off the back. .
And last but not least, you'll build a firm peachy butt πŸ‘ Cons - Friction burns are likely.
@jamesdavies._

I've said it before and I'll say it again, if you're not doing hip Thrusts, you should be. . The glutes are on fo the strongest muscles in the body, with roles in posture, control of the legs and hips and production of power through the lower body. . Many people think kickbacks and doing weird stuff on treadmills is enough to train the glutes, but if you really want to strengthen and grow them, a progressive overload method should be used, as with all muscle growth. . Hip Thrusts are my go to in the scenario. They demand massive effort from the glutes, along with additional help from the Hamstrings and core muscles. They can be loaded heavy for less reps or loaded at aid range for higher reps, depending on your goal. The aim is to drive and extend the hips right through the movement, pausing at the top helps exaggerate the effort and build additional endurance. . This movement will transfer over to your squats, deadlifts, and just about any other leg movements. They can also play a

Been a lil bit since I got the tiddies out for the gram.
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Not too much has changed, put on a little weight but the main thing is my mentality. My training feels much better lately and I'm happy with how things are going, hoping to build some decent strength in the coming months and hopefully put on some more size!
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Been more focused on some of the basic movements lately, trying to find a good balance between compounds and accessories and really make each session the best it can be. πŸ’ͺ
@jamesdavies._

Been a lil bit since I got the tiddies out for the gram. . Not too much has changed, put on a little weight but the main thing is my mentality. My training feels much better lately and I'm happy with how things are going, hoping to build some decent strength in the coming months and hopefully put on some more size! . Been more focused on some of the basic movements lately, trying to find a good balance between compounds and accessories and really make each session the best it can be. πŸ’ͺ

Most of my pictures are just screenshot from my lifting clips πŸ˜‚
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On another note, it's hoodie szn lads, time to get thicc thicc πŸ₯΅
@jamesdavies._

Most of my pictures are just screenshot from my lifting clips πŸ˜‚ . On another note, it's hoodie szn lads, time to get thicc thicc πŸ₯΅

I'm gonna name this workout spine day πŸ’€
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This workout was based solely around rehab of the little back pain I have left, while also undoing the damage of sitting at a desk for endless hours each week.
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Hip Thrusts (End portion with a 5 second hold) - 4x5 Sitting for so long means you spend alot of time with flexed hips. Hip Thrusts are a great way to work the reverse of this (extension) while also strengthening your glutes and placing your spine under very little compression.
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Box Squat - 3x8-10 The idea for this one is to exaggerate the natural curve of the lumbar spine (lower portion) Reducing to exaggeration over time depending one how bad the issue is. Minimal load, focus on form.
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Kettlebell Sumo Deadlift - 3x8-10 Same concept as the squats, exaggerated curve with control and focus on driving through the glutes. Avoid putting the load on your lower back.
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Plank/Side planks - 3 rounds of each - 30-45 seconds If you have lower back pain, build up your core! This doesn't always mean building strength, endurance is just as important, if not more. You also want to limit to amount of flexion you put your spine through, as you're trying to 'rewire' the supporting muscles to hold the spine in a healthy position. Planks are the go to choice for this situation as they can be held for long periods and still leave room for addition weight.
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Bird-dogs - 3 x 8 (Each Side) Resistance can be added using bands. This movement is also aimed at building on the hip extension work while also stabilising the core for better coordination and balance!
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These movements don't have to be done in this specific workout, they can be integrated into your normal workouts, but spine health is something that should be acknowledged and accounted for in any training programme, especially when it comes to heavy lifting!
@jamesdavies._

I'm gonna name this workout spine day πŸ’€ . This workout was based solely around rehab of the little back pain I have left, while also undoing the damage of sitting at a desk for endless hours each week. . Hip Thrusts (End portion with a 5 second hold) - 4x5 Sitting for so long means you spend alot of time with flexed hips. Hip Thrusts are a great way to work the reverse of this (extension) while also strengthening your glutes and placing your spine under very little compression. . Box Squat - 3x8-10 The idea for this one is to exaggerate the natural curve of the lumbar spine (lower portion) Reducing to exaggeration over time depending one how bad the issue is. Minimal load, focus on form. . Kettlebell Sumo Deadlift - 3x8-10 Same concept as the squats, exaggerated curve with control and focus on driving through the glutes. Avoid putting the load on your lower back. . Plank/Side planks - 3 rounds of each - 30-45 seconds If you have lower back pain, build up your core! This doesn't

Blur out the noise, blur out the world and focus on what you really care about!
@jamesdavies._

Blur out the noise, blur out the world and focus on what you really care about!

PUSH DAY! With more focus on power and explosiveness.
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Started with bench press, kind of a deload, but the aim is to power the weight up! 4x3 - Controlled on the way down.
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Hang Clean to push Press - 3x5 - Start from the knees, power through the hips to front rack and press. Try not to take too long between reps.
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Tricep dips - 4x6-8 - The focus on this is speed again, power the reps out with full motion, but only take 10 seconds rest between each set.
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Modified push Press - 3x8 - Bit of a new one, using the hack squat. Use some momentum to move the weight, this one's pretty decent!
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V bar push down - 3x10
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Cable press to abdominal twist 3x8 - Single Arm, set the cable just below shoulder height and press out, then twist the torso, but not the hips, and engage the core.
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Bit of a different workout, but also a pretty spicy one!
@jamesdavies._

PUSH DAY! With more focus on power and explosiveness. . Started with bench press, kind of a deload, but the aim is to power the weight up! 4x3 - Controlled on the way down. . Hang Clean to push Press - 3x5 - Start from the knees, power through the hips to front rack and press. Try not to take too long between reps. . Tricep dips - 4x6-8 - The focus on this is speed again, power the reps out with full motion, but only take 10 seconds rest between each set. . Modified push Press - 3x8 - Bit of a new one, using the hack squat. Use some momentum to move the weight, this one's pretty decent! . V bar push down - 3x10 . Cable press to abdominal twist 3x8 - Single Arm, set the cable just below shoulder height and press out, then twist the torso, but not the hips, and engage the core. . Bit of a different workout, but also a pretty spicy one!

This was the moment I knew it was time to invest in proper lifting footwear. Tb to a few weeks back when I bit the dust on this attempt.
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Having a fun time lately learning about the oly lifts and working up my confidence.
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The looks you get doing it in a commercial gym though πŸ’€πŸ˜‚
@jamesdavies._

This was the moment I knew it was time to invest in proper lifting footwear. Tb to a few weeks back when I bit the dust on this attempt. . Having a fun time lately learning about the oly lifts and working up my confidence. . The looks you get doing it in a commercial gym though πŸ’€πŸ˜‚

Quad dominant leg day! Seen as I do legs 2x a week, I'm giving quad days and hamstring/glute days a trial. So far so good!
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- Front squats 3x1 at around 85%, 3x5 on a nice easy weight.
- Push Press to overhead squat 3x5, this one is a bit more advanced, using it to develop balance and coordination mainly, if you can do an overhead squat try that, if not maybe add a few extra sets to front squats and leg prsss.
- Single leg press 3x8-10
- Adductor 3x10 - Stability muscles are just as important as the main movers!
- Quad Extension 3x10-12 for a nice burnout.
- This gem of a core movement 3x6-8 , can be subbed for any leg raise movement!
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Still fairly reserved in my workouts while I recover but we're getting better each day!
@jamesdavies._

Quad dominant leg day! Seen as I do legs 2x a week, I'm giving quad days and hamstring/glute days a trial. So far so good! . - Front squats 3x1 at around 85%, 3x5 on a nice easy weight. - Push Press to overhead squat 3x5, this one is a bit more advanced, using it to develop balance and coordination mainly, if you can do an overhead squat try that, if not maybe add a few extra sets to front squats and leg prsss. - Single leg press 3x8-10 - Adductor 3x10 - Stability muscles are just as important as the main movers! - Quad Extension 3x10-12 for a nice burnout. - This gem of a core movement 3x6-8 , can be subbed for any leg raise movement! . Still fairly reserved in my workouts while I recover but we're getting better each day!

Can you believe there are people that don't like squats? My life was lost when I couldn't do them for a week πŸ˜‚πŸ’€
@jamesdavies._

Can you believe there are people that don't like squats? My life was lost when I couldn't do them for a week πŸ˜‚πŸ’€

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