coach_berg

[coach_berg @coachberg1]

Chase performance goals over mirror goals.

People who aim to get strong and conditioned will look the goods as a byproduct and the intent of performance will get you to actually train hard and not just hit mirror selfies.

Aim to hit basic standards of strength and performance.

[coach_berg @coachberg1]

INTENTION in your training is KEY for optimal progression and performance.

Aim to complete each rep and set with as much quality intent as possible.

Because half-assing it and doing stuff mindlessly is a sure way to mediocre outcomes.

[coach_berg @coachberg1]

Train with intent because movement and technique matters.

If you like getting results that is.

Nobody strives to move like a slop however some people just have a greater attention to detail and they tend to get better results.

[coach_berg @coachberg1]

A solid method of training for those short on time and want to maximise quality are full body giant sets.

3 Tough Sets x 5-8 Reps of:

A1. Hinge, Squat Variation
A2. Press Variation
A3. Upper Pull Variation

Then do a circuit of pump work for 10-15min and you’re good to go.

[coach_berg @coachberg1]

3 tips for the ‘HardGainer’.

1. Train 3-5x a week with good technique, quality program design, work with intensity & be consistent.

2. Actually eat enough food. Most who can’t build really just eat f#ck all with minimal protein.

3. Sleep. Try not to send it EVERY weekend.

[coach_berg @coachberg1]

Making consistent progress in strength is simple.

It all starts with tracking & recording your efforts.

Using the data, you can strive for progression in many ways, such as increasing the weight, boosting your reps, or improving your form.

What you measure, you can manage.

[coach_berg @coachberg1]

Chase performance goals over mirror goals.

People who aim to get strong and conditioned will look the goods as a by-product.

You'll push yourself to train harder, rather than merely posing for selfies between sets.

Aim to hit fundamental standards of strength and performance.

[coach_berg @coachberg1]

If your goal is fat loss and muscle gain, remember this cheat code:

Eat less, and you'll lose weight.

Eat less while consuming plenty of protein, and you'll lose body fat.

Eat less, maintain a protein-rich diet, and lift heavy weights. You'll lose body fat and build muscle.

[coach_berg @coachberg1]

Training Facts 101: 📚

Want to grow a lagging muscle? Training it just once a week simply won't cut it. 🏋️‍♂️

Aim for 3-4 targeted sessions per week to stimulate growth and see real gainz. 💪

Pro tip: Attack your weaknesses at the start of your workout when you're fresh! 🔥

[coach_berg @coachberg1]

The autumn & winter months are the best time to get on the gainz train!

Get into a calorie surplus, build strength, slab some muscle on your frame & embrace the winter coating.

Then as spring comes, switch gears and go shred up for summer 💪

[coach_berg @coachberg1]

Consistency is King 👑 If you want results in your training or anything else in life.

On average, all you need is 3x a week of good, solid, structured training.

Real results take months and years. Show up, work hard, and work smart consistently, and the results will come.

[coach_berg @coachberg1]

Training to build your body up yields far superior results than training to shrivel your body down.

Always train with the goal to build strength and improve your function.

Not to count calories burnt on the stepper or how many burpees have been done.

Strive to be strong.

[coach_berg @coachberg1]

You can go hard AF in the gym & have the best training program in the world.

But that can be left completely useless if you treat your body like a theme park.

Make sure to fuel your body with quality food, ensure to sleep and take rest days.

That’s the real ‘secret’ to gainz.

[coach_berg @coachberg1]

Training QUALITY & INTENT matters more than training VOLUME.

Getting in & doing work is great and better than being sat on the couch.

But to get REAL RESULTS you want to be switched on in the moment.

Do every rep with INTENT & QUALITY to get maximal long term results.

[coach_berg @coachberg1]

Get the best results of your life with these simple steps for long term fitness.

- Lift weight 3-4x a week & complete a squat pattern, hinge, upper body push & pull each session.
- 30-45min of cardio 1-2x a week.
- Work on some skills.
- Sleep, eat protein & walk in the sun.

[coach_berg @coachberg1]

If you want to lift big, you better have a back that's thicc enough to handle it.

And while you're at it, don't forget about those glutes - a solid set of buns can protect you from more than just uncomfortable chairs.

Do your body a favor and train 'em both!

[coach_berg @coachberg1]

Turn yourself into a superhuman and tap into your potential.

1. Lift weights with intent. Because strong people are harder to kill.
2. Eat real food and avoid fad diets. They’re your kryptonite.
3. Read real books before sleep. 2 for 1 deal. More knowledge and superior sleep.

[coach_berg @coachberg1]

For most people the focus is to get strong enough to succeed in their goals for life.

Example: If your goal is to get a muscle up but you still can barely do a pull-up or a dip. Take a few steps back & build the base.

Skill progressions are a breeze once you’re strong.

[coach_berg @coachberg1]

The best way to strengthen a weak point is to work it.

Work the weakness in your movements or muscles 3-4x a week to grow & get it strong.

Example: If you got small calves stop avoiding them to the end of the workout and attack them like you do your bench press while on camera.

[coach_berg @coachberg1]

The best way to strengthen a weak point is to work it.

Work the weakness in your movements or muscles 3-4x a week to grow and get it strong.

Example: If you got small calves stop avoiding them to the end of the workout and attack them like you do your bench press on a Monday.