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Chris Burns


Personal trainer. 💪 Published writer.✏️📙 Strength and Conditioning classes.🛡⚔️ “Discipline equals Freedom”.

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ARE YOU SPINNING YOUR WHEELS? If you are then it could be down to one of these reasons. - ▪️▪️▪️ 1. YOU’RE NOT TRACKING. I don’t think that tracking every single bite of food or what weight you lift on Lat Pulldowns. That being said, tracking your nutrition is some form and your numbers on the compound lifts will have an enormous impact on your progress. You could track how many meals you have or how much protein you eat, when it comes to training you can track how much stronger you’re getting in the 6-8 rep range or the 3-5 rep range on certain lifts. - ▪️▪️▪️ 2. YOU HAVE NO PLAN. I’ve said it before but it’s the one thing that is missing from so many people’s fitness regime. Even the most basic plan is better than going into the gym and making shit up as you go. Pick 5 exercises before you leave your car in the gym car park and that counts as a plan! - ▪️▪️▪️ 3. YOU OVERPROMISE AND UNDER DELIVER. It might sound good in your head when you say that you are going to smash 10 workouts this week, eat nothing but superfoods and have a gym shark sponsorship by the end of the week. But when Tuesday rolls round, you’ve have a shit day at work and you find yourself lying in the Ben and Jerry’s freezer in Tesco again you’re going to feel like a failure. Set realistic standards and then if you overdeliver you can give yourself a massive high five. - ▪️▪️▪️ #progress #fitness #gym #mindset #lifestyle #health #workout #gains
EYES UP! - ▪️▪️▪️ It’s easy to get caught up in the here and now of training and dieting. If you have had a bad week of training, your diet hasn’t been great or you feel stagnant then it’s easy to want to make radical changes. - ▪️▪️▪️ My advice would be to step back and realise that results will come in the longer term and that decisions inspired by in the moment emotions rarely produce good results. - ▪️▪️▪️ Stay the course, hold fast, work hard and you will be rewarded. - ▪️▪️▪️ #fitness #hardwork #workout #diet #health #progress #transform #mindset #gym #coach #scotland
I WAS WRONG. - ▪️▪️▪️ I used to use bar speed as an indicator of how much heavier I was able to go on a certain lift. I bet you have as well, when you see the bar fly up you probably think you have another 5-10kg in you at least. - ▪️▪️▪️ Last weekends @centralstrengthglasgow taught me that bar speed does not mean that more weight can be added. Sometimes a person nails a smooth 1 rep max and that is all they have in the tank. - ▪️▪️▪️ Have you ever done a 1 rep max, felt it moved fast and then stuck on another 5kg and failed miserably? I know I have and that goes to show that you shouldn’t give bar speed much credit when it comes to testing Strength. - ▪️▪️▪️ #strength #powerlifting #personaltrainer #fitness #heavy #deadlifts #health #workout
NO DIFFERENCE. - ▪️▪️▪️ All your big lifts should have the same routine leading up to when you execute them. Making changes in the fly when you are going for a new 1rm is a huuuuge mistake that I see time and again. If you lift an empty bar the same way you lift a stacked bar you stand a much better chance of smoking a new 1 rep max. Routine is king when it comes to strength training, it helps prepare both body and mind. - ▪️▪️▪️ #strengthtraining #squats #powerlifting #strength #workout #mindset #improve #adapt #health #glasgow #personaltrainer
STAY WHERE IT SUCKS. - ▪️▪️▪️ One thing that I see time and again when people try to build muscle is they getting the fuck out of the hardest part of each rep as quickly as possible. This is a mistake. - ▪️▪️▪️ If you want to increase your muscle building potential then you must spend time in the hardest part of each rep, my upper back is screaming in this pic but I am squeezing it as hard as I can for a 3 count. The same thing applied to the top of a lateral raise or the top of a bicep curl. Spend time where it sucks and you will grow like never before. - ▪️▪️▪️ #muscle #growth #back #backworkout #hypertrophy #muscle #fitness #workout #hardwork #thissucks #grow
COMMITMENT. - ▪️▪️▪️ I know commitment can be a scary thought for most but this type of commitment is only for a few seconds (weeeeyyyy). Right, enough of that, what I’m talking about is commitment to the squat. If you timidly unrack the bar and descend at a snails pace then the bar will bury you into the gym floor. You MUST commit to the lift with controlled aggression and confidence. This could be the one thing that’s holding you back from hitting some huge numbers. - ▪️▪️▪️ #squat #squats #strength #powerlifting #fitness #workout #coach #barbell #health #glasgow
FROM SHITE TO AVERAGE, THE STORY OF MY BENCH PRESS. - ▪️▪️▪️ I have always struggled with bench press, it took me forever to handle 100kg regularly and with confidence. I’ve been on a bit of a roll with it recently and hit a 125kg bench with plenty in the tank at the @centralstrengthglasgow powerlifting meet on Saturday. Thanks to @mr_t_method for the spot and for tucking in his Grandad’s jumper 😂. 140kg will be mine in July 💪. - ▪️▪️▪️ #benchpress #powerlifting #strength #barbell #fitness #workout #health #body #muscle
Finished off the @centralstrengthglasgow powerlifting meet with a conservative 210kg deadlift. Had a great time and everyone contributed to a fantastic atmosphere. The next one is in July and I’ll be looking to push the limits a little more than I did on Saturday. - ▪️▪️▪️ #deadlift #powerlifting #strength #fitness #workout #strong #centralstrength #glasgow #gym #barbell
THE AFTERMATH. - ▪️▪️▪️ From squatting 170, to racking 170, to that wisny 170 ☹️😱. Had an absolute blast at the @centralstrengthglasgow powerlifting meet. Next one is in July, here we gooooo!!! - ▪️▪️▪️ #powerlifting #squat #squatheavy #barbell #strength #gains #weights #workout #savage #myface #stateofthat #fitness
THE ONLY BAR I’LL BE HANGING ABOUT THIS WEEKEND. - ▪️▪️▪️ Oh will you please fuck off. There’s a lot of sanctimonious fuckery on Instagram when it comes to the #fitnesslifestyle. I would highly recommend casting them into the guts of Mount Doom. - ▪️▪️▪️ If you follow an account that makes you feel guilty about enjoying your social life, under the guise of keeping you accountable, then click unfollow. - ▪️▪️▪️ #lifestyle #weekend #trainhard #workout #weights #party #pullups #abs #ripped #fitness #lifestyle
#throwbackthursday - ▪️▪️▪️ Squatting 3 biscuits like an empty bar and also realising just how massive my arse actually is. - ▪️▪️▪️ #squats #throwbackthursday #trainhard #strength #powerlifting #nike #barbell #depth #weights #workout #ass #butt #buttworkout
BLOOD FLOW RESTRICTION TRAINING. - ▪️▪️▪️ BFR is a good option to have in your toolbox. I like to use it when I need to get some extra volume into my arm or leg training and I’m tight on time (or motivation to do straight sets). - ▪️▪️▪️ The rep protocol I use for BFR training is 30,15,15,15 with 30-45 seconds rest between each set. It gets spicy very quickly so be prepared for the burn. You MUST do this with very moderate loads, I’m talking 30% of your 12-15 rep max here. Going heavy on BFR doesn’t make you a hero or hardcore, it makes you a dummy. Don’t be a dummy - ▪️▪️▪️ The aim of BFR is to restrict the blood flow from the muscle, back to the heart (venous return). By causing the blood to pool in the muscle for longer it gets exposed to higher levels of growth hormones and hence increased potential for muscle growth. - ▪️▪️▪️ #bfr #bloodflow #bloodflowrestriction #occlusion #biceps #workout #health #training #muscle #abs #coach #weights
Lay unshakable foundations. - ▪️▪️▪️ #diet #nutrition #food #protein #macros #physique #bodybuilding #gym #workout #goals #basic #results #transformation
MUSCLE VS PERFORMANCE. - ▪️▪️▪️ The squat isn’t an exercise, it’s a movement pattern. How you execute it will determine what sort of gains you make. - ▪️▪️▪️ In the first video I am squatting to develop strength, in order to this I am trying to recruit as many muscles as possible from my lower body. I drop into the hole with controlled aggression and drive my back into the bar in the ascent. - ▪️▪️▪️ In the second video I am squatting to grow my quads. I am performing slow eccentrics and creating as much tension and force through my quads as possible. I am trying to minimise the influence of my glutes and lower back. - ▪️▪️▪️ This is just one example, you can apply the same principle to pretty much any exercise. So, what are your lifts focused on? Performance? Muscle? Both? - ▪️▪️▪️ #squats #fitness #gym #workout #strong #muscle #bodybuilding #shredded #coach #glasgow #macros #nutrition
ADJUST AND PROGRESS. - ▪️▪️▪️ If you want to continuall progress in your training then you are going to have to get good at reviewing your program/sessions. Blindly following a spreadsheet or PDF without a single thought given to your performance or progress is the equivalent of banging your head against a wall. - ▪️▪️▪️ Let’s say you find a weakness in your bench press, a good adjustment would be to add in some accessory work that will develop your bench press. Never be afraid to tinker here and there, provided you aren’t a complete newbie, with your training. Your progress is your responsibility. - ▪️▪️▪️ #training #healthy #weightlifting #bodybuilding #fitness #fitfam #macros #nutrition #diet #physique #ripped #muscle #coach #personaltrainer
#wcw - ▪️▪️▪️ Just look at @gilliannnnn, playing with her hair, that come hither look in her eyes, she can barely contain herself, and who can blame her? Have you seen how good that cake looks? - ▪️▪️▪️ She is a belter. - ▪️▪️▪️ #wcw #cake #shelovesthecake #lovescakemorethanme #birthday #celebration
RHYTHM IS A SQUATTER. - ▪️▪️▪️ I’ve always found that once you have a good level of execution nailed down the next thing to master is a controlled rhythm. Especially for high rep sets on compounds. - ▪️▪️▪️ I say controlled rhythm because it is pivotal that you don’t rush each rep as you will be at risk of getting out of position and potentially injuring yourself. That being said, mailing a rhythm early on will carry you through when the sets start to suck a dick. - ▪️▪️▪️ I understand that you are not all blessed with my natural rhythm, my snakehips are legendary (just ask @gilliannnnn) this is why I will be offering one-to-one dance lessons soon, sign up in the comments. - ▪️▪️▪️ #squats #fitness #lift #rhythm #dance #soyouthinkyoucandance #dirtydancing #squattydancing #barbell #crossfit #glasgow #coach #strong #abs #healthy
GUILTY AS CHARGED. - ▪️▪️▪️ My go to when something isn’t producing the desired result is to do more of what I am already doing. If I’m not lean enough I reduce calories, not strong enough then I do more sets, reps etc, not big enough? More calories! - ▪️▪️▪️ More does work at times but it isn’t always the answer. I found this out the hard way when I was trying to deadlift 220kg for the first time and I upped my deadlift sessions to 4 x per week thinking that 220 would be my bitch in no time. Instead my right hip made me cry like a bitch and I never saw 200 on the bar never mind 220. - ▪️▪️▪️ Maybe you need a deload, a re-feed or a complete break from training. In the case of my deadlift ambitions I found that when I interchange between deadlifting once and twice per week I see the best gains, doing this eventually made 220 my bitch. - ▪️▪️▪️ Sometimes you need to step out of the tunnel you are looking down and look at things in the broader context of your goals and your rate of development. - ▪️▪️▪️ #goals #training #periodisation #nutrition #bulk #cut #diet #health #weights #strength #performance #coach #glasgow