# ![@CoachFHM Avatar](https://lunarcrush.com/gi/w:26/cr:twitter::1099329259485782018.png) @CoachFHM Francis Melia

Francis Melia posts on X about if you, in the, in a, money the most. They currently have [------] followers and [----] posts still getting attention that total [------] engagements in the last [--] hours.

### Engagements: [------] [#](/creator/twitter::1099329259485782018/interactions)
![Engagements Line Chart](https://lunarcrush.com/gi/w:600/cr:twitter::1099329259485782018/c:line/m:interactions.svg)

- [--] Week [-------] -10%
- [--] Month [---------] +95%
- [--] Months [---------] +172%
- [--] Year [---------] -12%

### Mentions: [--] [#](/creator/twitter::1099329259485782018/posts_active)
![Mentions Line Chart](https://lunarcrush.com/gi/w:600/cr:twitter::1099329259485782018/c:line/m:posts_active.svg)

- [--] Months [---] -19%
- [--] Year [---] -50%

### Followers: [------] [#](/creator/twitter::1099329259485782018/followers)
![Followers Line Chart](https://lunarcrush.com/gi/w:600/cr:twitter::1099329259485782018/c:line/m:followers.svg)

- [--] Week [------] +0.36%
- [--] Month [------] +0.94%
- [--] Months [------] +5%
- [--] Year [------] +8.80%

### CreatorRank: [-------] [#](/creator/twitter::1099329259485782018/influencer_rank)
![CreatorRank Line Chart](https://lunarcrush.com/gi/w:600/cr:twitter::1099329259485782018/c:line/m:influencer_rank.svg)

### Social Influence

**Social category influence**
[finance](/list/finance)  [technology brands](/list/technology-brands)  [social networks](/list/social-networks)  [countries](/list/countries)  [celebrities](/list/celebrities)  [travel destinations](/list/travel-destinations)  [gaming](/list/gaming)  [musicians](/list/musicians)  [stocks](/list/stocks)  [products](/list/products) 

**Social topic influence**
[if you](/topic/if-you), [in the](/topic/in-the), [in a](/topic/in-a), [money](/topic/money), [compound](/topic/compound), [momentum](/topic/momentum), [youtube](/topic/youtube), [over the](/topic/over-the), [movement](/topic/movement) #470, [build](/topic/build)

**Top accounts mentioned or mentioned by**
[@deanttraining](/creator/undefined) [@benjaminyeezus](/creator/undefined) [@iamaaronwill](/creator/undefined) [@bartekkamyk](/creator/undefined) [@bostonbiceps](/creator/undefined) [@ripplesinwales](/creator/undefined) [@dookiebutter100](/creator/undefined) [@mikeoniron](/creator/undefined) [@c8ishop](/creator/undefined) [@samgzstrength](/creator/undefined) [@nmcreborn](/creator/undefined) [@wedgylx](/creator/undefined) [@frogfam](/creator/undefined) [@observersage](/creator/undefined) [@quarkxbt](/creator/undefined) [@pgc1arb](/creator/undefined) [@pburnszm73](/creator/undefined) [@bhavanchand](/creator/undefined) [@ludovitduncko16](/creator/undefined) [@troopahmatt](/creator/undefined)

**Top assets mentioned**
[fuckcoin (FUCKCOIN)](/topic/fuck)
### Top Social Posts
Top posts by engagements in the last [--] hours

"My results from the last [--] weeks dieting. 119kg/261lbs 👉🏻 98kg/215lbs Thread incoming soon on how it was done 😎"  
[X Link](https://x.com/anyuser/status/1317442323396087809)  2020-10-17T12:28Z 94.4K followers, [----] engagements


"One of the biggest mistakes people make in the gym is doing endless bouts of shit. [--] exercises per workout with zero intensity or intent. Pick 3-5 movements and train them hard. Youll see better results"  
[X Link](https://x.com/CoachFHM/status/1389967917601726468)  2021-05-05T15:39Z 90K followers, [---] engagements


"@yes You know it man"  
[X Link](https://x.com/CoachFHM/status/1389968960477712385)  2021-05-05T15:43Z 90K followers, [--] engagements


"Leg training should be a priority. Your physique and performance will thank you"  
[X Link](https://x.com/CoachFHM/status/1412130709758697472)  2021-07-05T19:26Z 90K followers, [---] engagements


"My dieting protein sources: -Eggs -Lean steak -Whey protein -Greek yoghurt -Lean ground beef Simple and effective"  
[X Link](https://x.com/CoachFHM/status/1465048137576464390)  2021-11-28T20:01Z 85.1K followers, [---] engagements


"Most people dont know how to train. But their ego prevents them from addressing it. A good coach takes out all the guesswork for you. Puts you on the right path faster"  
[X Link](https://x.com/CoachFHM/status/1485285753106178061)  2022-01-23T16:18Z 85K followers, [--] engagements


"Imagine being a fully grown man whos scared to eat some potatoes or fruit. Backwards thinking if you ask me"  
[X Link](https://x.com/CoachFHM/status/1562194035431084033)  2022-08-23T21:44Z 83.9K followers, [---] engagements


"Old time lifter called Fred Rollon in [----]. He built this physique a fucking century ago with nowhere near the knowledge/equipment available today. You have no excuse"  
[X Link](https://x.com/CoachFHM/status/1589974642336628737)  2022-11-08T13:34Z 86.3K followers, [---] engagements


"Most of you dont realise how good youd look at 8-10% body fat. Clear separation between the muscles vascularity etc. Problem is most cant do it as it requires discipline. So youre stuck at 20% accusing everyone of taking gear. Do better"  
[X Link](https://x.com/CoachFHM/status/1597313545880100866)  2022-11-28T19:36Z 84.9K followers, [---] engagements


"When people get out of this move the heaviest weight possible by any means necessary mindsetyoull actually get bigger"  
[X Link](https://x.com/CoachFHM/status/1619295961637097474)  2023-01-28T11:26Z 89.7K followers, 44.8K engagements


"@charliecfit That bag will be getting swiftly moved when I need the bench"  
[X Link](https://x.com/CoachFHM/status/1633604782496546816)  2023-03-08T23:05Z 86.9K followers, [----] engagements


"@Croughs1594 Stop talking out your ass"  
[X Link](https://x.com/CoachFHM/status/1659312723782451200)  2023-05-18T21:39Z 83.9K followers, [---] engagements


"Jesus Christ weve got another one folks. Maybe if you ate some carbs youd be able to train harder and actually build some muscle. Coping all around. @CoachFHM Gotta love those arrogant PED loaded online coaches lecturing people on their dietary choices. @CoachFHM Gotta love those arrogant PED loaded online coaches lecturing people on their dietary choices"  
[X Link](https://x.com/CoachFHM/status/1659664143836753929)  2023-05-19T20:55Z 83.9K followers, 30.3K engagements


"@barbellmeatball Apparently mate that's a death sentence to the carnivore crowd 🤣"  
[X Link](https://x.com/CoachFHM/status/1659712179988307970)  2023-05-20T00:06Z 83.9K followers, [----] engagements


"So today on Twitter Ive been told. -Its gonna take me [--] hours to even utilise the food Ive just eaten. -Carbs are gonna rot my body as I get older. Some on here are straight lunatics mate"  
[X Link](https://x.com/CoachFHM/status/1665433206869438467)  2023-06-04T18:59Z 83.9K followers, 21.9K engagements


"@345marcel Bingo game changes when youre strong as an ox"  
[X Link](https://x.com/CoachFHM/status/1674589964355485699)  2023-06-30T01:25Z 75.2K followers, [--] engagements


"@MPeytonCox Mines around 3700-3800Im also a large dude haha"  
[X Link](https://x.com/CoachFHM/status/1677860275423248384)  2023-07-09T02:09Z 77.8K followers, [----] engagements


"Scaring the locals again 🏝"  
[X Link](https://x.com/CoachFHM/status/1678145148683800577)  2023-07-09T20:59Z 77.7K followers, 70.4K engagements


"Extremely hard to lose natural muscle when you've built it. That's why its pivotal to get jacked ASAP. The ultimate cheat code for a better life"  
[X Link](https://x.com/CoachFHM/status/1678328279072219138)  2023-07-10T09:00Z 83.3K followers, 17.8K engagements


"@jackchris10 No chance he will"  
[X Link](https://x.com/CoachFHM/status/1678474337655857159)  2023-07-10T18:40Z 84K followers, [---] engagements


"@BowTied_Airway Clown show"  
[X Link](https://x.com/CoachFHM/status/1678474380995600398)  2023-07-10T18:44Z 77.7K followers, [---] engagements


"@mihai_vie Welcome to twitter"  
[X Link](https://x.com/CoachFHM/status/1678474456157528079)  2023-07-10T18:44Z 75.2K followers, [---] engagements


"Possibly the worst tweet I've seen all year this.log out of twitter mate"  
[X Link](https://x.com/CoachFHM/status/1678496621972078592)  2023-07-10T21:32Z 77.7K followers, 90.2K engagements


"I like both. Youre not gonna use just one for eternity. Dont have to pit exercises together. Get strong as fuck on a selection of movements and youll be good"  
[X Link](https://x.com/CoachFHM/status/1678727448043700224)  2023-07-11T11:30Z 75.7K followers, [----] engagements


"@242Kurt Ask yourselfare you one of these pros or Ronnie Coleman Different with those type of genetics/drugs. You can do a lot of stuff and get results"  
[X Link](https://x.com/CoachFHM/status/1678728053038407680)  2023-07-11T11:30Z 77.7K followers, [---] engagements


"Got a client whos [--] whos been deadlifting for over a year since working with me. Prior to getting startedhe always had debilitating back pain which took him out for days on end. He literally hasnt had back pain in over a year since deadlifting correctly with proper load"  
[X Link](https://x.com/CoachFHM/status/1678759830159253504)  2023-07-11T16:13Z 75.7K followers, 18.6K engagements


"@s4m4rn0ld Solid.how's the results been on this set up"  
[X Link](https://x.com/CoachFHM/status/1678762049520955393)  2023-07-11T13:46Z 77.7K followers, [---] engagements


"Resistance profiles of exercises dont really matter unless youre advanced IMO. Need to have the physique/strength levels for it to be worthwhile. Does the resistance profile of a chest machine matter if you cant bench [--] plates comfortably You already know the answer"  
[X Link](https://x.com/CoachFHM/status/1678810555480408066)  2023-07-11T17:04Z 75.7K followers, [----] engagements


"Some beginners are getting lost in all these minor details that quite frankly dont matter for you. Find some good movements and get as strong as you possibly can over the next 5-10 years. Enjoy training make some mistakes and learn from it. Thats it"  
[X Link](https://x.com/CoachFHM/status/1678811470895644684)  2023-07-11T17:04Z 77.7K followers, [----] engagements


"Bulking doesnt work Complete bollocks. A slight surplus coupled with effective training is the holy grail for muscle growth. Do it properly dont get fat and push your body weight up slowly. Stop listening to these nerds whod get blown over by a fart"  
[X Link](https://x.com/CoachFHM/status/1678845186741264385)  2023-07-11T19:29Z 77.7K followers, 13.6K engagements


"Refusal to ever go through successful bulking phases will hold you back massively. You'll be stuck lifting the same weights for the same sets and reps. You won't gain any appreciable muscle mass on your frame. Basically chasing your tail to look the SAME year after year"  
[X Link](https://x.com/CoachFHM/status/1679053048646074368)  2023-07-12T10:13Z 77.8K followers, 11.3K engagements


"Dont give up on an exercise too fast when progress slows down. Ive went weeks without adding load/reps to a movementthen all of a sudden youll make a breakthrough. Then the momentum begins again. Part of the game at a certain level"  
[X Link](https://x.com/CoachFHM/status/1679085112418336769)  2023-07-12T11:07Z 89.7K followers, [----] engagements


"Biggest cope for being a loser"  
[X Link](https://x.com/anyuser/status/1679175441980989440)  2023-07-12T17:06Z 94.4K followers, 735K engagements


"Nail the fundamentals on a dieting phase. Stop wasting time with shit that doesn't work"  
[X Link](https://x.com/CoachFHM/status/1679415636785594368)  2023-07-14T19:28Z 77.8K followers, 10.3K engagements


"Paused deadlifts. One of the most humbling variations of a deadlift IMO. Brilliant for drilling good technique from the initial start point. The part of the lift which will make or break a successful deadlift"  
[X Link](https://x.com/CoachFHM/status/1679544211345907717)  2023-07-14T19:28Z 77.7K followers, [----] engagements


"Sumo deadlifts are a poor posterior chain builder in comparison to others. Great at expressing strength if they fit your leverages. RDL's Stiff legs Conventional pulls are gonna be superior for adding meat to that backside. These are the true developmental movements"  
[X Link](https://x.com/CoachFHM/status/1679585634594193408)  2023-07-14T19:28Z 75.3K followers, [----] engagements


"The arguing about free weights vs machines is daft to begin with. It's all just noise which is actually stopping you from getting massive. The best physiques I know will use a healthy combination of everything. Write that one down"  
[X Link](https://x.com/CoachFHM/status/1679777840705806337)  2023-07-14T19:28Z 77.7K followers, 13.9K engagements


"Dont just rely on chin ups/pull ups/rows to build your biceps. Majority will be left with lagging bicep development. Isolate them and progress your movements over time. Just like any other muscle group"  
[X Link](https://x.com/CoachFHM/status/1679816580476149765)  2023-07-16T18:22Z 77.7K followers, 12.8K engagements


"Some of the most jacked people I know have all spent time pushing their bodyweight into uncomfortable territory for a time being. All so you can propel performance to new heights across the board. If you wanna get legit jacked its a part of the process. Cant build muscle"  
[X Link](https://x.com/CoachFHM/status/1679899134839468034)  2023-07-14T23:50Z 77.7K followers, [----] engagements


"@Drift2Phonk @DeanTTraining Haha you'll find we agree on a lot of this stuff anyway"  
[X Link](https://x.com/CoachFHM/status/1679928105060712458)  2023-07-14T19:28Z 77.7K followers, [--] engagements


"@BodyRecompExprt @AJA_Cortes My thoughts too at this stage"  
[X Link](https://x.com/CoachFHM/status/1679934708862402560)  2023-07-14T19:28Z 77.8K followers, [----] engagements


"Not everyone is ready for a lower volume/higher intensity style of training. Some people need "more practice" putting the reps in and actually contracting the muscle under load via higher volumes. Then as you get stronger and rep accuracy improves.you'll be able to"  
[X Link](https://x.com/CoachFHM/status/1679936121352929306)  2023-07-14T19:29Z 77.8K followers, 11.7K engagements


"@WarriorInCorn Gotta start somewhere"  
[X Link](https://x.com/CoachFHM/status/1679997487803670529)  2023-07-14T23:50Z 77.7K followers, [---] engagements


"Get on my email list for exclusive no bullshit training info. Join here:"  
[X Link](https://x.com/CoachFHM/status/1680000628410515456)  2023-07-14T23:50Z 77.7K followers, [----] engagements


"Get all your meat from the local butchers in bulk. Pair that with rice or potatoes. Simple and effective meal prep"  
[X Link](https://x.com/CoachFHM/status/1680140285865521152)  2023-07-15T16:25Z 77.7K followers, 11.7K engagements


"Golden rule for exercise selection. There is no set movements you have to do. Its all about being able to progress something long term safely. When that works with your structure feels good for you and enjoyable Youre onto a winner"  
[X Link](https://x.com/CoachFHM/status/1680176531107201026)  2023-07-15T17:07Z 77.8K followers, [----] engagements


"Barbells vs Machines is old newsno need to pit them against each other. Just use your brain"  
[X Link](https://x.com/CoachFHM/status/1680263779563581440)  2023-07-15T19:24Z 77.7K followers, 35.3K engagements


""Compound lifts are all you need" Once you get past the basic level of physique development.this is just caveman thinking. Isolation work will develop your whole physique and avoid lagging body parts. A blend of big meaty compounds and isolations is the way"  
[X Link](https://x.com/anyuser/status/1680502615833018373)  2023-07-16T18:22Z [--] followers, 13.5K engagements


"Nothing will stall progress in the gym like being injured. Think twice before doing some dumb shit that could keep you out for months. This is a long term pursuit. Be smart about your approach"  
[X Link](https://x.com/CoachFHM/status/1680542358268522506)  2023-07-16T18:22Z 77.7K followers, 11.1K engagements


"Moral of the storydont test 1RMs when you dont know what youre doing"  
[X Link](https://x.com/CoachFHM/status/1680624075557728256)  2023-07-16T18:22Z 77.7K followers, 84.8K engagements


"End of a dieting phase comes around and youre ready to start getting massive again. Best part of the year"  
[X Link](https://x.com/CoachFHM/status/1680713811047636995)  2023-07-16T23:00Z 77.7K followers, [----] engagements


"Ive personally never programmed anyone to train [--] days a week whos trying to get biggernever will either. Completely unnecessary when you know what youre doing. 3-5 days is the sweet spot"  
[X Link](https://x.com/CoachFHM/status/1680900665055277056)  2023-07-18T04:31Z 77.7K followers, 12K engagements


"The excitement for me to get in the gym and sling some weights about is the same as it was many years ago. Pushing for progress and doing shit youve never done before. Thats addicting"  
[X Link](https://x.com/CoachFHM/status/1680935328402513921)  2023-07-18T04:31Z 77.8K followers, [----] engagements


"High incline smith press. Working that tie in between the front delt and upper pecs with this one. New movement subbed in for the start of this gaining phase. Gonna progress the fuck out of this over the next few months. Just hits the spot"  
[X Link](https://x.com/CoachFHM/status/1680991007788220416)  2023-07-18T03:35Z 77.7K followers, 98.1K engagements


"Push session today consisted of: Incline Dbell - [--] sets Chest press machine - [--] sets High incline smith - [--] sets Cable laterals - [--] sets Cuff pushdown - [--] sets Cable skullcrusher - [--] sets Everything to failure. This gets the job done for ME personally"  
[X Link](https://x.com/CoachFHM/status/1681081224511602688)  2023-07-18T04:31Z 76K followers, 21.9K engagements


"Smith machine is an elite tool for getting jacked. The extra stability is absolute money on your movements. Presses of all angles lunges squats etc. Absolute no brainer to utilise it"  
[X Link](https://x.com/CoachFHM/status/1681227381531369473)  2023-07-18T09:12Z 77.8K followers, 62.1K engagements


"Hack squats with a pause. Whole different world of pain. Great for eliminating any momentum and forcing you to use less weight. BIG NASTY QUADS are the goal"  
[X Link](https://x.com/CoachFHM/status/1681355172818173977)  2023-07-20T17:26Z 76K followers, [----] engagements


"Solid start position for this gaining phase now. Plan is to get even stronger across the board while slowly pushing bodyweight up. Let the fun begin"  
[X Link](https://x.com/CoachFHM/status/1681667916087844865)  2023-07-20T17:26Z 77.7K followers, 27.3K engagements


"Message I'm always getting across to people. You can legit drop about 5-10lbs of fat in a month. Could take you 1-2 years to even gain 5lbs of muscle. Shows where you should spend the majority of your time. Building muscle is so much harder than dropping body fat"  
[X Link](https://x.com/CoachFHM/status/1681952161767256065)  2023-07-20T17:26Z 76K followers, 26K engagements


"How to actually get bigger Save this come back to it and dont ever forget it. The stuff you really need to hear"  
[X Link](https://x.com/CoachFHM/status/1681991099236200448)  2023-07-20T17:26Z 77.7K followers, 12.6K engagements


"Got a client here. Hasnt missed a workout meal or a day of 10k steps in [--] months. Dropped just over 30lbs of body fat in the process. Some people just do the fucking work"  
[X Link](https://x.com/CoachFHM/status/1682029555635335170)  2023-07-20T17:26Z 77.7K followers, 67.7K engagements


"Theres more to training than Compound lifts only"  
[X Link](https://x.com/anyuser/status/1684527685601562627)  2023-07-29T22:37Z [--] followers, [----] engagements


"Biasing the lat with your pulls"  
[X Link](https://x.com/CoachFHM/status/1684891387462873089)  2023-07-29T22:37Z 77.7K followers, 12.1K engagements


"Results in the gym come down to [--] main principles. -Overloading training -Adequate rest/recovery -Proper nutrition outside the gym This needs to be executed consistently. Not dropping the ball on either one of these for weeks on end"  
[X Link](https://x.com/CoachFHM/status/1685213702428008448)  2023-07-29T22:37Z 77.7K followers, [----] engagements


"Such an underrated concept of training/recovery. Freeing yourself from the [--] day training week and using a rolling training schedule If you need to hit [--] training sessionsabsolutely no problem with hitting them in a 9-10 day period. Many ways to skin a cat"  
[X Link](https://x.com/CoachFHM/status/1685251284310360064)  2023-07-29T22:37Z 77.7K followers, 10.8K engagements


"Always get some nerves before training legs. It's just a different breed of training compared to anything upper body. Unleash the inner psycho. If you know you know"  
[X Link](https://x.com/CoachFHM/status/1685289815560847361)  2023-07-29T22:37Z 77.7K followers, 29.9K engagements


"Paused hack squats. Up one rep from last time. Job donerecover and go again next time. Fight for your +1s"  
[X Link](https://x.com/CoachFHM/status/1685339619594747904)  2023-07-29T17:20Z 84.1K followers, [----] engagements


"You dont need to bulk and cut to get bigger Usually said by someone whos looked the same and stalled on the exact same weights for [--] years. Wouldnt bother listening"  
[X Link](https://x.com/CoachFHM/status/1685432225314000897)  2023-07-30T09:43Z 75.8K followers, [----] engagements


"People need periods of training to complete failure. Otherwise how do you know what it's like to "go there" during a set. That's the downside of RPE/RIR training for me. On average people are leaving WAY to many reps in the tank. No wonder they can't grow"  
[X Link](https://x.com/CoachFHM/status/1685576037910913024)  2023-07-30T09:43Z 77.7K followers, [----] engagements


"Training in a way that you enjoy is crucial for long term results. Therell always be positives/drawbacks to certain approaches. But everyone whos jacked have the same thing in common. They enjoy their training"  
[X Link](https://x.com/CoachFHM/status/1685615534715424768)  2023-07-31T02:15Z 77.7K followers, [----] engagements


"Carb timing when dieting is important. Let's say you're eating 200g of carbs daily. I'd place a good 80-120g of those in that pre workout meal 2-3 hours before training. Will lead to better performance and maximum muscle mass retention. Exactly what we want"  
[X Link](https://x.com/CoachFHM/status/1685651998635388928)  2023-07-30T23:49Z 77.7K followers, 14K engagements


"People scoff at the basics for improving their physique. Majority of the population would do wonders with a few simple principles. -Lifting 2-4x a week -Higher protein/calorie control -Stop eating shite consistently -Walk more/increase daily expenditure Simple"  
[X Link](https://x.com/CoachFHM/status/1685688251334443008)  2023-07-30T18:24Z 77.8K followers, 22.3K engagements


"Message for younger lifters. Dont get sidetracked by what others are doing with their training. Theres too much noise out there in terms of information. Keep your head down and work for a long time"  
[X Link](https://x.com/CoachFHM/status/1685734124663779329)  2023-07-31T04:10Z 77.7K followers, [----] engagements


"Your main aim in a deficit is to lose as little strength as possible across the board while dropping body fat. Lifting should remain exactly the same. Let the work in the kitchen and strategic cardio take care of the fat loss. Youll be better off"  
[X Link](https://x.com/CoachFHM/status/1685975853383954433)  2023-07-31T11:29Z 83.9K followers, [----] engagements


"Heres some metrics to show youre progressing without adding more weight/reps each week. -Better eccentrics/control. -Improvements in bar speed. -Less of a grind on the concentric phase. -Less momentum out the bottom position. Moving the same load more efficiently is legit"  
[X Link](https://x.com/CoachFHM/status/1686013913412829184)  2023-07-31T14:06Z 75.7K followers, [----] engagements


"Getting back in the groove with deadlifts. 225kg for a comfortable [--] today. Moved even better than last time. We keep building 🧱"  
[X Link](https://x.com/CoachFHM/status/1686063465713057807)  2023-07-31T19:54Z 75.2K followers, 21.1K engagements


"One big lesson I've learned within coaching over the years. Always pre-qualify any potential new clients. See if they're a good fit and be upfront with costing. Don't waste time will bullshitters"  
[X Link](https://x.com/CoachFHM/status/1686160925403893761)  2023-08-01T00:24Z 77.8K followers, [----] engagements


"Client sent me a video yesterday. Some idiot PT disrupted him mid set and told him hes performing the exercise wrong. All while he was performing the exercise perfectly and the way I described Dont ruin peoples sets and give unsolicited advice. Gobshite behaviour"  
[X Link](https://x.com/CoachFHM/status/1686375578197454849)  2023-08-01T15:18Z 77.8K followers, 27.6K engagements


"More volume on top of faulty movement patterns is the last thing you need to grow. Its like throwing more shit at the wall and hoping it sticks. Technique must be solid first"  
[X Link](https://x.com/CoachFHM/status/1686426230688464896)  2023-08-01T17:46Z 77.7K followers, [----] engagements


"Again I dont agree with every training/nutrition take I see on here and thats fine. And thats from some of my favourite people on here too. Imagine being upset with someone because they wanna use a different exercise rep range or nutritional plan than you. Not my style"  
[X Link](https://x.com/CoachFHM/status/1686517028755062785)  2023-08-02T20:59Z 77.7K followers, [----] engagements


"Majority believe in this "natural limit" nonsense. As if you can't be extremely jacked as a natty and make long term progression. Just requires a tonne of patience smart training and good recovery practices. Try it for 10-15 years and you'll see. Beats complaining"  
[X Link](https://x.com/CoachFHM/status/1686663236089733120)  2023-08-02T12:19Z 77.8K followers, [----] engagements


"Underrated concept during your sets. You have to learn to switch on and be fully focused on the set. Stop doing things like looking around changing hand/foot placement etc. Get locked in and execute for the set duration. A trait of high level lifters"  
[X Link](https://x.com/CoachFHM/status/1686701252128755712)  2023-08-02T15:08Z 77.7K followers, 10.1K engagements


"Intensity volume and frequency are the big players of program design. How to know if your programming is on the right lines If you can keep adding load/reps or moving with better quality on your lifts over timegood things are happening. Thats the best sign there is"  
[X Link](https://x.com/CoachFHM/status/1686734612179910657)  2023-08-02T13:44Z 89.7K followers, [----] engagements


"Paused deadlifts Many deadlift issues are from poor set ups and start positions. They then get thrown out of position off the floor and struggle with lockouts. Paused deadlifts [--] inch off the floor for 2-3 seconds are great for this. One of the best deadlift builders IMO"  
[X Link](https://x.com/CoachFHM/status/1686792619702054918)  2023-08-02T17:34Z 83.9K followers, [----] engagements


"Theres a lot of misinformation when it comes to hypertrophy training. People think barbells are better or machines are better for building muscle. The real truth is that something that applies sufficient tension to the muscle in that 5-30 rep range will produce a hypertrophic"  
[X Link](https://x.com/CoachFHM/status/1686840910569463809)  2023-08-02T20:59Z 77.7K followers, 24.3K engagements


"Healthy dose of urgency/fear is needed to make it. These all the time in the world types get left behind. Laziness gets nowhere"  
[X Link](https://x.com/CoachFHM/status/1687103165391597568)  2023-08-03T14:25Z 77.8K followers, [----] engagements


"A lot of talk about rep ranges today. My favourite ideology is to get strong as fuck across the board in that 5-20 range. Absolutely no need to just limit ourselves to 4-6 5-8 or 8-12 in my experience. Progress in a multitude of rep ranges. Makes the most sense to me"  
[X Link](https://x.com/CoachFHM/status/1688296802762489856)  2023-08-06T21:11Z 77.7K followers, 16.5K engagements


"More high incline smith presses. Fast becoming one of my favourites this one. [--] reps hereonce I reach [--] Im gonna add on 2.5kg and restart the process. Simple and effective"  
[X Link](https://x.com/CoachFHM/status/1688601896397705216)  2023-08-07T17:23Z 77.8K followers, 29.9K engagements


"Carbs dont make people fat. Any nutrient alone doesnt make people fat. Excessive daily calorie consumption over maintenance levels for a long time makes people fat. Whether that be from protein carbs or fat. Dont get it twisted to suit your cult ideology"  
[X Link](https://x.com/CoachFHM/status/1689327790317768727)  2023-08-09T17:28Z 77.7K followers, 10.1K engagements


"@barbellmeatball @DeanTTraining @JHebert13 @MPeytonCox Were all happy to help 🤝"  
[X Link](https://x.com/CoachFHM/status/1689601694500352000)  2023-08-10T11:36Z 84K followers, [--] engagements


"Muscle building [---]. Steak & Potatoes"  
[X Link](https://x.com/CoachFHM/status/1690169909299359744)  2023-08-12T01:14Z 77.8K followers, 46.7K engagements


"Seeking progressions across a good few key exercises for each muscle group is the play. Not chopping and changing exercises every week because you feel like it. Shiny object syndrome is the enemy of actual results"  
[X Link](https://x.com/CoachFHM/status/1690686694922633216)  2023-08-13T11:28Z 77.7K followers, [----] engagements


"You get the physique you deserve from good day to day habits. Training nutrition sleep steps etc for a long time. Doesn't happen by accident. Nail the fundamentals first"  
[X Link](https://x.com/CoachFHM/status/1691011904347762690)  2023-08-14T09:00Z 77.8K followers, 10.2K engagements


"Dont spend your first 1-2 years of training worrying about minor details"  
[X Link](https://x.com/CoachFHM/status/1693225476146311578)  2023-08-20T11:36Z 77.7K followers, 12.3K engagements


"If I was starting off in the gym again here's what I'd do. -Train [--] days a week. -Lower/Upper Lower/Upper. -4-6 good exercises each session. -All in that 6-15 rep range. -Focus on beating performance week to week. Do that for 1-2 years"  
[X Link](https://x.com/CoachFHM/status/1693911002222305475)  2023-08-22T09:00Z 77.7K followers, 50.5K engagements


"Rest as long as you need before youll be able to go into the next set full throttle. Naturally will end up being at least 3+ mins anyway. Even 5+ mins rest is needed between hack squats/hip hinges for me. Its like the body already knows whats effective. Listen to it and prosper"  
[X Link](https://x.com/CoachFHM/status/1693986059284316515)  2023-08-22T13:58Z 77.7K followers, 16.1K engagements


"People worried about resting [--] mins between sets as theyll be bored Nobody needs to be jumping around the gym like a blue arsed fly. You either want the best results possible or you dont. Youll do whats necessary. Really is that simple"  
[X Link](https://x.com/CoachFHM/status/1694273362082644326)  2023-08-23T09:00Z 83.5K followers, 22K engagements


"People love to slack off in gaining phases and get sloppy with nutrition/training. BIG mistake in my books. This is prime building time for your physique which will show the next time you diet down. Need to be on the ball with everything. Nothing worse than a wasted bulk"  
[X Link](https://x.com/CoachFHM/status/1694635735456842189)  2023-08-24T09:00Z 74.8K followers, [----] engagements


"You know why you cant get lean One minute youre fasting then following keto then eating OMAD etc. Always looking for the answer Just fucking train your balls off protein high and be in a deficit. BE CONSISTENT with the stuff that matters"  
[X Link](https://x.com/CoachFHM/status/1695360525897515428)  2023-08-26T09:00Z 77.7K followers, [----] engagements


"We have lift off. The grand rising begins 🥂"  
[X Link](https://x.com/anyuser/status/1695853726710292679)  2023-08-27T17:40Z 94.4K followers, 138K engagements


"Posts some protein powder. What about beef Whole foods So Im guessing you eat beefevery meal for [---] days of the year Have a fucking day off will you. A good whey protein powder comes in handy from time to time"  
[X Link](https://x.com/CoachFHM/status/1696124593063215571)  2023-08-28T11:36Z 77.8K followers, 82.7K engagements


"You dont need therapy brotheryou need a set of hack squats to failure"  
[X Link](https://x.com/CoachFHM/status/1696637900119474502)  2023-08-29T21:36Z 84.1K followers, 23.4K engagements


"The leg press is a phenomenal quad builder when used correctly. Drop the ego and get a good amount of knee flexion. None of this quarter rep bollocks with [--] plates a side. One big waste of time that. Do it properly"  
[X Link](https://x.com/CoachFHM/status/1696810067734004045)  2023-08-30T09:00Z 75.6K followers, 29K engagements


"Probably the worst take Ive seen all year"  
[X Link](https://x.com/CoachFHM/status/1697003153294528661)  2023-08-30T21:47Z 84K followers, 49.9K engagements


"Never get tired of steak and potatoes. Meal of champs"  
[X Link](https://x.com/CoachFHM/status/1697065114791186775)  2023-08-31T01:53Z 77.7K followers, 19.2K engagements


"The way I go about dieting. -Get yourself in a deficit -Minimum 10k steps a day. -Prioritise 7-9 hours sleep. -Keep training intensity high. -Keep overall training volume lower -High protein high/moderate carbs low fat. Then ruthless consistency of the above. Simple"  
[X Link](https://x.com/CoachFHM/status/1697399206846013866)  2023-09-01T00:01Z 77.8K followers, 15K engagements


"Not everyone needs to be a powerlifter/bodybuilder. But you 100% need to be lifting a few times a week. Such low hanging fruit that'll improve everything to do with your life. Especially as you're getting older.the fight against sarcopenia is real. Get a head start"  
[X Link](https://x.com/CoachFHM/status/1697534882543472753)  2023-09-01T09:00Z 84K followers, 21.1K engagements


"@TheSalesBull1 Where have you been big man Aint seem much of you on the timeline of late. Dont know whether its the algo haha"  
[X Link](https://x.com/CoachFHM/status/1697758380314832951)  2023-09-01T23:48Z 77.7K followers, [---] engagements


"@TheSalesBull1 Thanks big man All good here 🤝 We need you back on the timeline haha"  
[X Link](https://x.com/CoachFHM/status/1698031049924575282)  2023-09-02T17:52Z 83.9K followers, [--] engagements


"Didn't really want to train yesterday. Still strapped in and stepped forward with a few +1's on certain exercises. Just goes to show that "your feelings" will lie to you regarding your training. Sometimes you just have to get it done"  
[X Link](https://x.com/CoachFHM/status/1698259612401557660)  2023-09-03T09:00Z 77.7K followers, [----] engagements


"Been working with a woman in her 40s for the last few years whos a teacher. She wakes up at 5am goes out to the garage and gets her workouts in 4x a week before working all day. Some people make excusesothers just find a way. Fair play"  
[X Link](https://x.com/CoachFHM/status/1699156304047341934)  2023-09-05T20:23Z 77.7K followers, [----] engagements


"Fundamentals for beginners in the gym. Learning how to train hard with proper technique across the board. That's the foundation of a successful training career. Without that you're hustling in reverse"  
[X Link](https://x.com/CoachFHM/status/1700796329209848247)  2023-09-10T09:00Z 77.7K followers, [----] engagements


"I remember the early days of fitness twitter. You had to make a decision whether you were gonna sell out and promote platitude bullshitor talk about proper training/nutrition. A lot went down that first rabbit holemade sure to distance myself from that shit. Being clear with my message from the start paid off massively. Stick to your guns"  
[X Link](https://x.com/CoachFHM/status/1700875231991157134)  2023-09-10T14:13Z 76K followers, 12.3K engagements


"@sam_gzstrength Some of the biggest sneaks about on this platform even unfollowed me Good riddance"  
[X Link](https://x.com/CoachFHM/status/1700882583314120949)  2023-09-10T14:43Z 77.7K followers, [---] engagements


"Prime example of how just numbers arent everything in the gym. [--] months ago you moved 150kg for [--] on a hack squat using momentum fast eccentrics and not much control at all. [--] months later youre moving the same 150kg for [--] reps with a pause in the bottom no momentum and controlling your eccentrics. On paper its the EXACT same numbers. But the internal stimulus youre driving to the muscles is far superior in the latter example. Food for thought"  
[X Link](https://x.com/CoachFHM/status/1701231629069406364)  2023-09-11T13:50Z 77.7K followers, 25.2K engagements


"Solid deadlifts today. Felt more locked in technique wise. 232.5kg for 5followed with a pull session. Another brick laid down 🧱"  
[X Link](https://x.com/CoachFHM/status/1701288792349458867)  2023-09-11T17:37Z 77.7K followers, [----] engagements


"Not once have I heard a legitimate argument for not tracking your training. Such a huge ROI for 2-3 minutes of work. Why wouldn't you do it Never made sense to me"  
[X Link](https://x.com/CoachFHM/status/1701322614596047193)  2023-09-11T19:51Z 77.7K followers, 21.5K engagements


"If your depth decreases as weight increases with squats.you need to drop the fucking weight. Standardise your technique and lift within your capabilities. Ego lifting gets people hurt and shit results at the end of the day. It is what it is"  
[X Link](https://x.com/anyuser/status/1701521130056475021)  2023-09-12T09:00Z [--] followers, 16.6K engagements


"Paused weighted dips. Humbling kills all momentum entirely. Great way to drive more stimulus without extra weight. Building these up slowly"  
[X Link](https://x.com/CoachFHM/status/1701648659207602178)  2023-09-12T17:27Z 77.7K followers, [----] engagements


"@throwbackgent Absolute madness"  
[X Link](https://x.com/CoachFHM/status/1701735301259895111)  2023-09-12T23:11Z 77.8K followers, [--] engagements


"No you didnt build 12lbs of muscle in [--] days and can help others do the same. Stop feeding people bollocks in order to make money. 12lbs of muscle Doable in your first 1-2 years in the gym. After that newb stage itll take even longer"  
[X Link](https://x.com/CoachFHM/status/1701921260899373455)  2023-09-13T11:30Z 77.7K followers, 13.9K engagements


"Natty lifters who refuse to bulk and look the same year round"  
[X Link](https://x.com/CoachFHM/status/1702060553357726102)  2023-09-13T20:43Z 77.7K followers, 30.3K engagements


"Dont eat like an idiot because youre bulking"  
[X Link](https://x.com/CoachFHM/status/1702284466046001363)  2023-09-14T11:33Z 75.7K followers, [----] engagements


"Every time someone wants to criticise your lifts/physique. -Theyre always anon -Theyll never post own fizeek/lifts -Theyre not as strong/jacked as you are Theyre just unhappy with their own shit. Dont give them the time of day"  
[X Link](https://x.com/CoachFHM/status/1702322594320662961)  2023-09-14T14:05Z 75.3K followers, [----] engagements


"If you wanna get good at muscle ups.do muscle ups. If your main focus is hypertrophy I'd do my pull ups/dips separately and take each one to failure with full effort. Makes more sense to me"  
[X Link](https://x.com/CoachFHM/status/1702608286040596975)  2023-09-15T09:00Z 83.5K followers, [----] engagements


"You can't go wrong with around 1g per lb of lean body mass in protein daily. You'll get away with a little less in gaining phases if you're in a surplus. You might need a touch more in a deficit to help prevent muscle loss. But that's a decent ballpark range to start with"  
[X Link](https://x.com/CoachFHM/status/1702970687525187685)  2023-09-16T09:00Z 77.8K followers, [--] engagements


"Take [--] lifters on a flat barbell bench press over the next few years or so. One could grow a bigger chest. One could grow bigger front delts. One could grow bigger triceps. Varying degrees of training effects due to biomechanics technique execution etc. No one size fits"  
[X Link](https://x.com/CoachFHM/status/1703046282556629443)  2023-09-16T14:00Z 77.8K followers, [--] engagements


"@4guys_dryrubgym @NourishNar You need more when dieting to preserve muscle mass as you aren't eating as many total calories"  
[X Link](https://x.com/CoachFHM/status/1703201677505929395)  2023-09-17T00:18Z 77.7K followers, [--] engagements


"Fat loss basics. -Calorie deficit -10k steps a day -High protein diet -Ruthless consistency [---] to [--] hours sleep a night -Lift weights 3-5x per week -Carbs around your workouts -Don't train like a pussy because you're dieting. SIMPLE MATE"  
[X Link](https://x.com/CoachFHM/status/1703333070080709107)  2023-09-17T09:00Z 77.7K followers, 23.5K engagements


"Mistake I see when people diet down They stop eating as much fibre and cant shit because of lower food intake. They end up bloated and feel horrible for days. Make sure you keep 1-2 servings of fruit/veggies in with each meal. All types of berries are my recommendation"  
[X Link](https://x.com/CoachFHM/status/1703371353825395135)  2023-09-17T11:32Z 77.8K followers, 10.7K engagements


"Only weirdos wash their hair with eggs. Simple as mate"  
[X Link](https://x.com/CoachFHM/status/1703560285414473944)  2023-09-18T00:03Z 77.7K followers, 64.1K engagements


"@howellsacto Exactly that - poison to the industry"  
[X Link](https://x.com/CoachFHM/status/1703562181588013274)  2023-09-18T00:10Z 77.7K followers, [---] engagements


"Pics from last year. Cant be scared to go through your gaining phases. Youre gonna look softer while doing sobut performance in the gym will fly. Ultimately allows you to look better when youre lean again"  
[X Link](https://x.com/CoachFHM/status/1703733482772426907)  2023-09-18T11:31Z 77.7K followers, 35.7K engagements


"Some incline dumbbell presses today. 50kgs in each hand for [--] reps. Heaviest dumbells Ive got access to here. Gonna have to get creative with pauses/tempo as I get stronger. Always been a favourite for me"  
[X Link](https://x.com/CoachFHM/status/1703826866765750428)  2023-09-18T17:42Z 77.8K followers, 15K engagements


"Dealing with the skinny fat physique That no mans land of too much body fat and not enough muscle mass. Best strategy is to GET LEANER first. Spend a good 3-9 months in a deficit and set yourself up to build. Arguably still build some muscle here too if you're a newb"  
[X Link](https://x.com/CoachFHM/status/1704057862362677276)  2023-09-19T09:00Z 75.7K followers, 10.4K engagements


"Science shouldnt dictate everything you do in the gym"  
[X Link](https://x.com/CoachFHM/status/1704096049348927643)  2023-09-19T11:32Z 84K followers, 12.5K engagements


"Fitness influencer spends years building muscle doing all of the right things. Eating a tonne training hard and allowing the body to grow. They get a few years in.start fasting/cutting carbs etc then start promoting this as the holy grail to get jacked. Absolute fucking nonsense mate. What theyre doing now is totally different to how they built all their muscle in the first place. They all seem to forget this part"  
[X Link](https://x.com/CoachFHM/status/1704133101205811364)  2023-09-19T13:59Z 75.6K followers, 51.3K engagements


"Paused hack squat time again. Took 207.5kg for [--] reps today. Up 2.5kg from last time and matched reps. Brick by brick we build 🧱"  
[X Link](https://x.com/CoachFHM/status/1704184787022336396)  2023-09-19T17:24Z 84.1K followers, [----] engagements


"When it comes to leg trainingyou just have to make peace with the fact its gonna absolutely fucking suck and theres nothing you can do about it if you wanna grow"  
[X Link](https://x.com/CoachFHM/status/1704279553340776563)  2023-09-19T23:41Z 77.7K followers, 50.5K engagements


"Looks like were having a son. The grand rising is coming"  
[X Link](https://x.com/CoachFHM/status/1704528069795401784)  2023-09-20T16:08Z 77.8K followers, 55.1K engagements


"@BarretNobelFit Yeah man"  
[X Link](https://x.com/CoachFHM/status/1704548438635917647)  2023-09-20T17:29Z 77.7K followers, [--] engagements


"Deadlifts moving well today. 232.5kg for [--] clean reps. Ive stuck with the load for [--] rotations in a row and made it move better every time. Better movement quality is another valuable metric of progression"  
[X Link](https://x.com/CoachFHM/status/1704912566374273310)  2023-09-21T17:36Z 77.7K followers, [----] engagements


"Don't ever let your back/posterior chain be limited by your grip strength. All the biggest/strongest humans I know will all use straps strategically in their training. It's a genuine no brainer"  
[X Link](https://x.com/CoachFHM/status/1704945585671766515)  2023-09-21T19:47Z 77.7K followers, [---] engagements


"Bulking doesnt work Complete and utter nonsense. A slight surplus coupled with effective training is the holy grail for muscle growth. Do it properly dont get fat and push your body weight up slowly. Dont listen to these skinny chicken heads"  
[X Link](https://x.com/CoachFHM/status/1705220882879184902)  2023-09-22T14:01Z 77.7K followers, [----] engagements


"Great way to work around any joint pain/niggles that can crop up in the gym is adding pauses and a slower tempo to your movements. People don't wanna do it though as you're forced to use less weight. Who cares if it's gonna drive an elite stimulus to the muscles Be smart"  
[X Link](https://x.com/CoachFHM/status/1705578108542230707)  2023-09-23T13:41Z 77.8K followers, 10.7K engagements


"Personally not a fan of fucking about with minor calorie deficits in that 200-300 range a day. Would be dieting all too long at that rate. Aggressive 700-1000 calorie per day deficits are my preference. Get in get out and get back to building. Only if you can handle it though"  
[X Link](https://x.com/CoachFHM/status/1705907487096914306)  2023-09-24T11:30Z 77.8K followers, 21.7K engagements


"A solid training session can be done in an hour. Youre telling me you cant do that 3-4 times a week Cut the bullshit people. You'll make time for your priorities"  
[X Link](https://x.com/CoachFHM/status/1706232178542022807)  2023-09-25T09:00Z 84.1K followers, 11.4K engagements


"Lets get this straight. If youre strong enough to lift the weights themselvesyoure strong enough to put them back when youre done. Dont leave machines/barbells fully loaded and then fuck off leaving them for others to unload. Massive rat behaviour"  
[X Link](https://x.com/CoachFHM/status/1706396513851621698)  2023-09-25T19:53Z 77.8K followers, 20.2K engagements


"You shouldn't have back pain on squats/deadlifts. Learn how to create intra abdominal pressure. Take a big breath and brace your abs hard like youre about to take a punch. Hold that through the entirety of the lift. Watch how it'll feel better"  
[X Link](https://x.com/CoachFHM/status/1706594539295719658)  2023-09-26T09:00Z 83.9K followers, [----] engagements


"Why you should be using lifting straps"  
[X Link](https://x.com/CoachFHM/status/1706634174642164214)  2023-09-26T11:37Z 84K followers, [----] engagements


"Bolognese is top tier"  
[X Link](https://x.com/CoachFHM/status/1706840682990600365)  2023-09-27T01:18Z 77.7K followers, [----] engagements


"We've got bigger fish to fry instead of arguing over some protein shakes. Majority of the population probably still think red meat gives you cancer carbs make you fat and eating after 7pm turns you into Jabba the hut. Missing the forest from the trees"  
[X Link](https://x.com/CoachFHM/status/1707319304792756690)  2023-09-28T09:00Z 77.8K followers, 19.7K engagements


"High incline smith press. Absolutely elite 🎯"  
[X Link](https://x.com/CoachFHM/status/1707448729169514979)  2023-09-28T17:34Z 77.7K followers, 36.1K engagements


"Extremely accurate. Credit @BowTiedHH for this one"  
[X Link](https://x.com/CoachFHM/status/1707531860341911798)  2023-09-28T23:04Z 84K followers, [----] engagements


"I haven't had a deload in coming up to [--] months now. -Dropped unnecessary volume out of my plan -Dropped to [--] training sessions a week over [--] -Running Push/Pull/Legs over a [--] day rotation Still stepping forward from week to week with my progressions. Feels good"  
[X Link](https://x.com/CoachFHM/status/1707851070783787193)  2023-09-29T20:13Z 75.6K followers, [----] engagements


"Another myth that needs to be go. "You can't lock your knees out on a leg press" Yes you absolutely fucking can and have ZERO problems doing do. You've all been scared by a video of someone with hyper-mobile joints.lifting too heavy and snapping their knees"  
[X Link](https://x.com/CoachFHM/status/1708213581399851263)  2023-09-30T20:13Z 75.2K followers, [----] engagements


"@HalMSandsIV @dookiebutter100 Nice man"  
[X Link](https://x.com/CoachFHM/status/1708278538477183194)  2023-10-01T00:31Z 83.9K followers, [---] engagements


"Time and time again I'm seeing people with no muscle mass worried about nonsense in the gym. Stop chasing "the secret" making emotional decisions on every new piece of social media content you see. Train your bollocks off for the next 3-5 years and get strong as fuck. Simple"  
[X Link](https://x.com/CoachFHM/status/1708406526849802358)  2023-10-01T09:00Z 77.8K followers, [----] engagements


"Bad sets will happen from time to time in the gym. You can't progress everything perfectly every single week. Important not to throw your dummies out the pram when it does happen. Crack on and focus on the remainder of the session. Part of the game"  
[X Link](https://x.com/CoachFHM/status/1708483851603890326)  2023-10-01T14:07Z 75.7K followers, [----] engagements


"@NMCreborn If youre new or very overweight If notsurplus"  
[X Link](https://x.com/CoachFHM/status/1708526445448810597)  2023-10-01T16:57Z 84K followers, [---] engagements


"Stop worrying about nonsense and build some muscle first"  
[X Link](https://x.com/CoachFHM/status/1708807670415642951)  2023-10-02T11:34Z 77.8K followers, [----] engagements


"Problem I see with a lot of peoples training.especially in some powerlifting circles. They put all their efforts in to solely the main movement of the day. Then half arse everything else after that. Leaving a big chunk of gains on the table with this approach. LAZY"  
[X Link](https://x.com/CoachFHM/status/1708932425722536275)  2023-10-02T19:50Z 77.7K followers, [----] engagements


"What happens if your performance drops from last time in a training session Example - You got [--] reps at 100kg on a bench press last week.but you only got [--] reps at 100kg this week. Firstly your technique could be much improved this week with better control/tempo. Secondly your recovery outside the gym may be off. Thirdly fatigue could be extremely high which is masking your ability to perform. Now in this scenario I wouldn't do anything hasty at all.doesn't mean your program is failing you or you NEED TO DELOAD right away. I'd come back in the following week and go again. Make sure your"  
[X Link](https://x.com/CoachFHM/status/1709204168781566078)  2023-10-03T13:50Z 77.7K followers, 10.4K engagements


"Deadlifts watermelon and Latinas. Simple man"  
[X Link](https://x.com/CoachFHM/status/1709342412034683002)  2023-10-03T22:59Z 75.8K followers, [----] engagements


"Advice to all the young fellas out there starting in the gym game. Don't be skipping your leg training. Hit them 2x a week. 4-6 exercises per session for 2-3 sets a piece. Build your base early on. And no "football" or "running" isn't enough"  
[X Link](https://x.com/CoachFHM/status/1709493626927985129)  2023-10-04T09:00Z 77.8K followers, 24.4K engagements


"Something hits different helping older clients in their 60's. Most that age have already accepted defeat. Some are still out there getting after it on the daily. Every training session they do is putting that middle finger up to sarcopenia. Fair play mate"  
[X Link](https://x.com/CoachFHM/status/1709564302779134322)  2023-10-04T13:41Z 75.4K followers, [----] engagements


"If you're gonna train to absolute failure.you're not gonna need many sets to get the job done. If you're gonna train and leave 1-3 reps in the tank.you may need more sets to get the job done. Understand the relationship between volume/intensity. It isn't rocket science"  
[X Link](https://x.com/CoachFHM/status/1709597426506449117)  2023-10-04T15:52Z 77.7K followers, [----] engagements


"@wedgylx @BenjaminYeezus @dookiebutter100 @DeanTTraining Looking rock solid brother"  
[X Link](https://x.com/CoachFHM/status/1709643268906950659)  2023-10-04T18:54Z 77.7K followers, [--] engagements


"@wedgylx @BenjaminYeezus @dookiebutter100 @DeanTTraining Im in the thick of a bulk right now too haha Keep it rocking"  
[X Link](https://x.com/CoachFHM/status/1709644386361901239)  2023-10-04T18:59Z 77.7K followers, [--] engagements


"Solid leg day in the books again. [--] wheels for [--] reps. Nothing fancyjust more work 🧱"  
[X Link](https://x.com/CoachFHM/status/1709989005381542086)  2023-10-05T17:48Z 77.7K followers, [----] engagements


"Some absolutely dumb takes Ive seen on here of the last few weeks. -Lifting straps are feminine -Men shouldnt use the adductor machine -Whey protein is killing you Seriously what the fuck is wrong with some people Can tell you dont train properly"  
[X Link](https://x.com/CoachFHM/status/1710089185279827986)  2023-10-06T00:26Z 77.7K followers, 24.6K engagements


"@CoachMattStern Everyone is an expert with zero receipts to back any of it up"  
[X Link](https://x.com/CoachFHM/status/1710092443251593368)  2023-10-06T00:39Z 75.7K followers, [---] engagements


"Is your program working Zoom out and look at your progressions over the last 3-6 weeks. If were trending in the right direction.dont change anything. If were not trending in the right direction Id always check calorie/nutrition intake along with sleep FIRST. Then Id start to delve into your technique/set execution/intensity. Then Id look at volume managementcould be doing TOO MUCH or TOO LITTLE. Youd find the solution to your problem in the above"  
[X Link](https://x.com/CoachFHM/status/1710982594257387970)  2023-10-08T11:36Z 77.7K followers, [----] engagements


"One thing youll always notice when in a surplus. Your pressing movements will all feel 10x better due to the increase in bodyweight and stability. Makes a big difference in your ability to slowly push your lifts up. We basically wanna spend as much time in this scenario to build as muscle muscle as we can"  
[X Link](https://x.com/CoachFHM/status/1711343879935389976)  2023-10-09T11:32Z 77.8K followers, [----] engagements


"@AEthelswoll Either way man thats all gonna be person dependent The exact numbers for him wont work for everyone"  
[X Link](https://x.com/CoachFHM/status/1711437882261377424)  2023-10-09T17:46Z 77.7K followers, [----] engagements


"@richardhoangbui @DeanTTraining Accurate"  
[X Link](https://x.com/CoachFHM/status/1711923491031904640)  2023-10-11T01:55Z 77.7K followers, [--] engagements


"Posts video repping out the 50kg dumbbells for reps. Anon in my comments critiquing technique as usual. I then ask this fool to post his own video pressing the 50kg dumbbells. Never heard a peep from him after that. Welcome to the internet"  
[X Link](https://x.com/CoachFHM/status/1712070395489042631)  2023-10-11T11:39Z 77.8K followers, 30.5K engagements


"The excuse I hear the most for not following through on coaching. Let me find the right time to commit My brother in Christ the right time will never exist. But I can assure you that a year will fly by regardless and youll have wasted another year fucking about. Just do it and cut the shit"  
[X Link](https://x.com/CoachFHM/status/1712138341771080076)  2023-10-11T16:09Z 77.7K followers, 12.9K engagements


"@BenjaminYeezus I know youve seen this excuse all too often aswell mate"  
[X Link](https://x.com/CoachFHM/status/1712162213434188240)  2023-10-11T17:44Z 77.8K followers, [---] engagements


"@MyLatinLife Take the leap"  
[X Link](https://x.com/CoachFHM/status/1712162297408331960)  2023-10-11T17:44Z 77.8K followers, [---] engagements


"@coachyahyaa Thanks bro Looking yoked yourselfI always tell everyone how good callisthenics movements are 👌🏻"  
[X Link](https://x.com/CoachFHM/status/1712162875169468685)  2023-10-11T17:46Z 77.8K followers, [---] engagements


"Completely changing your training when dieting is the wrong move. Dont start doing tonnes of supersets and high reps only The exact same training that built your muscle tissueis the exact same thatll retain it. Think about it"  
[X Link](https://x.com/CoachFHM/status/1712430893673910775)  2023-10-12T11:31Z 84K followers, [----] engagements


"Your technique seems a bit off to me"  
[X Link](https://x.com/CoachFHM/status/1712563266860487004)  2023-10-12T20:17Z 75.9K followers, 19.3K engagements


"Just couldnt imagine sitting on the sidelines watching life pass me by. Last few years Ive built an online coaching business from scratch moved to South America married a Latina and expecting a baby boy next year. Some people talk a big gameothers just do it. Get out there and make a fucking dent in this world"  
[X Link](https://x.com/CoachFHM/status/1712893287768436752)  2023-10-13T18:09Z 75.7K followers, 24K engagements


"Leg sessions like this are shite. Squats - 4x10 Deadlifts - 4x10 Leg press - 4x12 Ham cul - 4x12 Walking lunges 4x15 Leg extension - 4x20 Calf raises - 4x20 You NEED to dial back the volume and up the intensity. Simple as"  
[X Link](https://x.com/CoachFHM/status/1713117506552909863)  2023-10-14T09:00Z 75.3K followers, 83.4K engagements


"Wanna know what a good leg session looks like Watch this below"  
[X Link](https://x.com/CoachFHM/status/1713117508398370899)  2023-10-14T09:00Z 77.8K followers, [----] engagements


"Paused weighted dips. Absolutely elite movement. Probably safe to say that weighted dips are my all time favourite upper body exercise. Thats how highly I rate them"  
[X Link](https://x.com/CoachFHM/status/1713247263659622890)  2023-10-14T17:35Z 74.7K followers, 18.6K engagements


"High reps to get the shredz bro Complete bollocks. Training remains very similar whether youre dieting or building"  
[X Link](https://x.com/CoachFHM/status/1713518848253595731)  2023-10-15T11:35Z 77.7K followers, [----] engagements


"You want longevity with your gaining phases where you can gain momentum. Gain too fast and youll just get fat. Plus appetite will end up down the shitter if you do it wrong. Around 1% of BW gain per month is a good spot"  
[X Link](https://x.com/CoachFHM/status/1713880806022664267)  2023-10-16T11:33Z 77.8K followers, [----] engagements


"If youre doing any sort of unilateral work and can go right into the other side after set one You arent training hard enough. Especially on things like split squats and single arm rows/pulls. Ill take at least [--] mins in between each side"  
[X Link](https://x.com/CoachFHM/status/1713921705809252513)  2023-10-16T14:15Z 77.7K followers, 19.2K engagements


"Not everyone has to barbell squat.far from it. But people are too fast to get rid of it as an exercise IMO. Talking about "stimulus to fatigue" ratio when you can't even move [--] plates. You're just getting rid of it because it's fucking hard"  
[X Link](https://x.com/CoachFHM/status/1714007636578795740)  2023-10-16T19:57Z 77.8K followers, 29.4K engagements


"Stop looking for some scientific study to make your training easier. Strip it all down back to basics and learn to train hard as fuck. Thats what most are missing"  
[X Link](https://x.com/CoachFHM/status/1714243646818525224)  2023-10-17T11:35Z 77.7K followers, [----] engagements


"Personally think were gonna see a lot more emerging evidence of training to failure and its positive effects on hypertrophy. Too many think failure training is too fatiguing and you wont be able to get out of bed the next day. All context dependant of coursehowever the current meta of research is a few years behind. A lot have got their whole identity wrapped up in a Reps in Reserve approach so its gonna be hard for them to change. Time will tell"  
[X Link](https://x.com/CoachFHM/status/1714368902442995895)  2023-10-17T19:52Z 77.7K followers, [----] engagements


"Just watched some random technique video on YouTube about biceps. Were gonna do [--] sets of [--] with short breaks in between to maximise the pump Thats exactly the fucking opposite of what Id do to build biceps. Id do 2-3 sets to complete failure with longer rests in between to maximise the set quality/stimulus of each set. Theres still some absolute GARBAGE training info out there"  
[X Link](https://x.com/CoachFHM/status/1714693223954710826)  2023-10-18T17:21Z 74.7K followers, 26.4K engagements


"The push/pull/legs split literally has a day dedicated to leg training chief. No best training split at all.just tools that you can use"  
[X Link](https://x.com/CoachFHM/status/1714797519694135769)  2023-10-19T00:16Z 77.8K followers, 24.4K engagements


"@isaac_saas If someone is gonna make an argument at least make sense haha"  
[X Link](https://x.com/CoachFHM/status/1714798637241213243)  2023-10-19T00:20Z 77.8K followers, [---] engagements


"These hexagon style plates and deadlifts don't mix well at all. Avoid if you can"  
[X Link](https://x.com/CoachFHM/status/1715456872734425282)  2023-10-20T19:56Z 74.8K followers, 37.1K engagements


"Smith machine Bulgarian split squats. The extra stability from the machine makes these elite. Absolutely disgusting exercise though"  
[X Link](https://x.com/CoachFHM/status/1716055039553212713)  2023-10-22T11:32Z 75.1K followers, 73.6K engagements


"600g of carbs on training days feeling fucking excellent mate"  
[X Link](https://x.com/CoachFHM/status/1716096815961981109)  2023-10-22T14:18Z 74.8K followers, 32.6K engagements


"Another client result 🎯 Been working with Tom since the start of the year. Completely revamped his whole nutrition habits and learned how to train properly. Dropped just on 20lbs of body fat while building some muscle tissue. Now we go on a nice long gaining phase"  
[X Link](https://x.com/CoachFHM/status/1716379022060294307)  2023-10-23T09:00Z 74.8K followers, 14.8K engagements

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