Francis Melia

New pinned post. Pics from towards the end of the last diet. Just started working with a coach…big off season push up for 2025 and we prep for stage debut 2026. Leaving this here as a reminder. Much work to be done. Jobs not finished.

@DeanTTraining People are really missing out

@CoachFHM Just gonna leave this here

Leg press is SHITE if done incorrectly. Leg press is TOP TIER for quads if done like below. How to nail quads 101 ⬇️

@DeanTTraining @mifster2

@mifster2 EMPTY MUSCLE @CoachFHM

Walk into just about any gym in the world and you’ll see someone BADLY screwing up Cable Crunches Most are just moving weight from Point A to Point B with no intent THIS right here is what your Cable Crunches SHOULD look like if you actually want to challenge your Abs:

@BenjaminYeezus @Justinho10 Love to see it

@CoachFHM @Justinho10 Thank you mate. Some shift he put in.

Another ELITE YeezusCrew transformation. 💪🏽💪🏽💪🏽 The brief from my online client @Justinho10 around 18 months ago “Muscle gain, minimal fat increase, keep metabolism high and look to create the ideal look” We immediately entered a fat loss phase to give us a nice runway for the muscle gain phase that was to come. He executed phase 1 to perfection so we entered phase 2 the build phase. We added some nice tissue, controlled and steady, got stronger, recovered well. Then we exited to aim for fat loss, muscle retention. We haven’t lost an ounce of strength. Justin has executed each phase to perfection whilst still enjoying things in life like going to see his football team, meals out with his wife and friends / family plus being social when on holiday. He is so happy with his results he’s booked a photoshoot to memorialise his journey. Fantastic work Sir and can’t wait to see the results from your shoot 📸 Got a goal in mind? Fitter. Leaner. Stronger? More muscle? Get in touch and let’s get you moving to the goal.

@Justinho10 @BenjaminYeezus Great work lads!

@BenjaminYeezus Team work coach 🙌🏼😎

@BodyRecompExprt The sunglasses are BACK Looking great bro

Is your peak 5 years out? Or was it 5 years ago?

@Coach_Deschenes 🤝🤝

@CoachFHM Best mode!

Paused RDL’s from today. 200kg x5 180kg x8 Bodyweight down into the 95kg range this week. We keep pushing 🫡

@Pointer_Chaser True

@CoachFHM Just like the vegan bodybuilder who spent 15 years wolfing down meat at a 3000 ng/dl test level, and started shilling for a fake hot dog company in January.🤣

Just to be clear. See a lot of ads in the fitness space about “all you need is 2 kettlebells to get jacked” All spun by fellas who are jacked/ripped etc. You can see how the average person falls for this shit. These people have likely spent 10-15 years doing traditional strength/bodybuilding style training. Built the lion share of their size with conventional methods. Now they’ve switched to kettlebells and just end up maintaining what they’ve built. It’s just like me right now switching to some bollocks training method and getting beginners on the hook. Don’t fall for the nonsense.

@CMeetsCarnivore Sorry bro 😂

@CoachFHM On the internet for 10 minutes and my kettlebell dreams for becoming ripped are dashed.

@HmrPoet I’ve been lifting for 15 years Jeff Ain’t nobody building a world class physique with some kettlebells alone Keep doing what you want

@CoachFHM I don't know where you think Rokas Gavenavicius or Trevor Shan fit into this, but best I can tell the former has been 10+ years doing this, and the latter, at least 6. I find the physique, mobility, and endurance far more what I'm looking for than the muscle bound lifter.

@Danny98684831 Ain’t nobody building a world class physique with just kettlebells alone

@CoachFHM Kettlebells are great, but you should still lift weights

@RPJBrah True

@CoachFHM Same energy as spot targeting fat loss.

@Shafpocalypse Madness

@CoachFHM The reels of FB showing retarded exercises are off the charts.

@MichaelRay937 😂😂

@CoachFHM Nope. I own two 70 pound kettlebells and if that’s all I used I’d be just fine. Influencers and gym owners hate this. Fuck em.

@CoachPauI I don’t even know how they could do that 😂

@CoachFHM The shake weight was by far the most comical one

@imcourtnayy Many such cases! There’s a lot of be said for building (and continuing) to keep getting better with traditional methods. The basics work tremendously well!

completely agree! i like to occasionally purchase workout plans or coaching from people. i do a lot of my own research/use past experiences but sometimes i learn something new and it improves me. unfortunately last year i decided to invest a pretty substantial amount into what i thought was 1 on 1 coaching by someone who was a type of "hybrid" style athlete. based on his physique, i was assuming we would be doing heavy compound lifting mixed with some mobility and hypertrophy. boy was i wrong. not only was the guy not the true coach like advertised, the only compound lifts i ever did were pullups and bulgarian split squats. everything else was a weighted mobility, isolation movement, or bodyweight move. all i could think was theres NO WAY he got to where he's at doing this. so many people either forget where they came from or they are disingenuous about how they got there. - similarly i laugh when i hear people talk about "i used to do all the traditional bodybuilder strength moves and then i learned that was SO WRONG and i just needed to do these mobility movements like sissy squats or knees over toes lunges". bro. you should've combined them so you felt good while you built muscle. all youre doing now is maintaining and improving how your body feels after you did all the hard work.

@RT_SUBB My weeks can look slightly different…some weeks I’ll deadlift and RDL in the same week What matters is how you recover and can progress No right or wrong answer

@CoachFHM Do you program deadlifts and RDLs in the same week or you alter between them? Doing barbell squats, deadlifts and RDLs in same week affects recovery and performance for me.

@BenjaminYeezus Cheers mate Will fight to hold these with the best execution I possibly can

@CoachFHM Great strength mate