brightman_ brightman_

670 posts   1580 followers   453 followings

Joe  πŸ•° 24 πŸ‡¬πŸ‡§ South London πŸ’» Online Physique Coach πŸ”² G Y M V E R S U S - JOE10 for 10% off πŸ† UKBFF Champ - 🌎 IFBB Finalist 🎬 YOUTUBE - EPISODE 2 πŸ‘‡πŸ½

https://youtu.be/tLVBiwN3A8k

PB ALERT πŸ“ˆπŸ‹πŸ½β€β™€οΈ
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I've been hitting rack pulls for a little while- at least when I don't feel back pain.. and today was the heaviest I've been so far, with 4 plates a side (180kg total). _
I'm pulling from above the knee, wearing a tight belt and using straps.. aside from all those things you could pull me up on, has anyone got any pointers on actual rack pull technique? Being pretty inexperienced in the movement i'm keen to make sure I'm performing it properly 🀘🏽
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Anyway, after 6 reps today following a long warm up and one working set at 160kg for 8, I'm very much looking forward to building on this. 200kg soon come 🌚

That trademark late night #throwback.
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As far as it goes I was a skinny little kid up until I started tracking my food and really making an effort to almost force feed myself. On the left I'm 17 going on 18. I played a lot of sport but I rarely actually trained. Did some sit ups and press ups on my bedroom, y'know?
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When I left home for university I finally took up training, which felt like it had been a long time coming. I began training with no split, focusing on key movements every single session. Squat, bench, clean and press, pull ups every session (no deadlifts...). Following that I did a bro split, and for many years I stuck with it in one form or another. P.s. If you enjoy a bro split, Max OT training is a fantastic programme to follow...
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Anyway, I loved it. I loved going and lifting, I loved pushing myself, and I loved learning and trying everything I could to grow. But I think the important thing is, and the point I want to drive home, is that I LOVED THE PROCESS. I was NEVER fixated on or desperate to see progress, or at least I understood it would take time.
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If i could give 3 pieces of advice to a brand new lifter, they would be:
1️⃣ fall in love with the process. You'll be having so much fun, absorbed in your little lifting world that time will fly. Before you know it you're benching 100kg (a big milestone in fairness!) and you've put 2 inches on your arms. Progressive overload is key here.
2️⃣ start tracking your food immediately. Eat A LOT. Put yourself in a healthy surplus and train hard (progressive overload... again)
3️⃣ don't even consider steroids. You have many, many years and kilograms of untapped, natural potential. Fulfil it. And educate yourself along the way.
#shapeyourfuture

#throwback to coming in hot with those quick holiday shreds. Though only the first picture is a throwback because I still look like the πŸ‘‰πŸ½
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This week will signal the end of a calorie deficit for me and I'll be moving into maintenance for a couple of weeks before I start to get very big and strong again πŸ™ƒ
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Sacrificing shreds is undoubtedly unfavourable but it's going to be a whole lot more rewarding when I reveal what I've been working on come this time next year. See you in 2018 men's physique over 182cm. British finals first appearance pending.

I want to work with a very limited number of people to help you achieve your physique goals... with Β£20 off the first month's rate πŸ†πŸ“ˆ
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If you have an ability to put in work, a determination to succeed, and a keenness to learn how to lead a flexible, maintainable approach to achieving your goal physique, then I seriously want to hear from you.
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I've had great success with a number of clients in the last year, and here I've picked out @pariswarnell who got seriously ripped for his holiday in a mere 8 weeks, @stuartbrighty (my old man) who dropped well over a stone and revealed some abs he hadn't seen for a while πŸ˜‰, and @rayjohnflynn, who has come an incredibly long way (30lbs worth) in 11 weeks.. and we're not done yet. Of course on the end is a little cheeky 6 week shred I ran for myself.
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Shape Your Future β–Ώβ–«β–ͺβ–Ώ
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Complete Online Coaching, Tailored Nutrition & Supplementation, and Tailored Training Plans πŸ‘‰πŸ½ begin@brightmanfitness.com πŸ’» or DM me
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Same every day. A creature of habit. I get home from work, get my espresso down me and get changed.
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Time to leave the flat and head to Culture for the best part of the day. Time to edge closer to achieving everything I want to. Time to make something of myself, a name for myself.
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No need for bright colours and fancy exercises. Just hard work and determination. Same every day.
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@gymversus
#shapeyourfuture

Forget the absolute mug on me and just enjoy the appearance of the left arm if you will πŸ˜‚πŸ€·πŸ½β€β™‚οΈ
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I am absolutely loving training in this new gym. I never fell out of love with training but puregym was seriously trying to break our relationship up πŸ™„ we're stronger than that though πŸ”‘
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This motivational speech should've come earlier today when it could've affected you but if you've had a similar day to me today maybe you'll remember it for next time. I've been battling with concentration, focus and direction all day, doubting many aspects of my life.. even going to the gym tonight. But I've just finished up and it has turned today on its head. Absolutely game changing endorphin release. Go get it, now and every day 🀘🏽

because it's #flexfriday so why not πŸ€·πŸ½β€β™‚οΈ
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I've spoken a lot about targets and goals for the next year but here are some more specific ones that relate directly to my physique and the areas I'm very very aware I need to improve.
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Chest - nowhere near big or noticeable enough. It's strong, and it moves good weight for good reps. But it hasn't grown enough. It needs to catch up with my shoulders and my back.
Shoulders - that led on nicely... my shoulders are well developed and not a weak point... until I am show ready and they begin to disappear into nothingness. It is VITAL for these to be as broad as possible with my relatively thick waist πŸ™„
MY FUCKING CALVES - say no more.

Could I make it naturally? πŸŒŽπŸ’‰
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Some real talk for you about my ambitions with regards to competing. I currently sit at a fairly lean 208lbs/93kg at 185cm. I am natural 🀘🏽. However, I am very aware that if I want to get to the top of this sport, my chances of doing it naturally are slim to none.
When you've got the most recent pros from the UK (Romane Lanceford) killing it in the UK, and then getting beating down in the States, it's pretty telling. They are huge guys over there. Proportions, muscle density and maturity, condition, they have it all. But this is where I want to be in a couple of years. So you can see the size of the task ahead.
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I'm very proud to have built this physique naturally. I stood up on stage in international, untested competitions and held my own (in one 1/2 of them anyway). The future is bright. And I would strongly recommend that no bodybuilder even considers the use of assistance until they have spent YEARS educating themselves on how to build natural muscle and strength and then executing it.
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But the truth is that the future decision I will have to make is: compete in a natural federation, compete naturally in an untested federation, or lose the natural stamp and chase my dream of becoming an IFBB Pro.

when he snowboards and lifts 😎🌎
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A #throwback to two very different depictions of my life from the last year. Pictures that together demonstrate a massive level of a recurring theme on my page.. BALANCE. On the slopes I went away with my mates, didn't lift, drank shit loads, and risked a lot of injuries.. but I had a shit load of fun.
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In the second photo I'm in the best condition and shape of my life, but I got there through sacrificing food, drink and social relationships and situations to a large extent. Nutrition and training was my life. And it still is... but I know when to turn that off for a week 🀘🏽

My last set of lateral raises in shitty puregym... ever with any luck πŸ‘πŸ½ You'll still see me wearing this absolute dreamliner of a dropback vest from @gymversus though. Don't even think about doubting the fit and feel of this 🀀
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Today I joined Culture Gym which is a massive step towards building the physique I'm gonna need to win next year πŸ“ˆπŸ† the dropback vest will be joining me of course 🌚
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Puregym has offered me convenience and a very reasonably priced membership.. along with a lot of waiting around to really get on with what have been largely disruptive sessions, an atmosphere largely made up of people that annoy me by lifting heavier than they can manage with poor technique, and a lack of useful machines that I need to train as optimally as possible.
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But this is all about to change. I had my first session at Culture tonight. For double the price I am able to get in the zone and smash some proper gruelling and productive sessions at a true bodybuilding gym (with dumbells that actually exceed 50kg πŸ™„), alongside an atmosphere some aspirational and influential physiques, and no wasting my life waiting for other people πŸ€¦πŸΌβ€β™‚οΈ
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Need I talk about the importance of an optimal environment when trying to chase your pot of gold at the end of the rainbow? Nah.

Midweek holiday throwbacks to last week 😭 and the GoPro skills from my mans @tparker455 πŸ‘πŸ½
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I love that I have found a passion for bodybuilding and competing within that. It gives me something to focus on, look forward to, make progress on every single day. Having this passion gives me a purpose, and i need that.
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But I see a lot of people that are so absorbed within it that their whole lives have become it. I understand that people want to live and breath it but, truthfully, there is more to life than finding the optimal way to time your meals and push a weight from your chest upwards in order to tear and repair muscle fibres.
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Let bodybuilding be your passion and your focus. But don't forget about the rest of the world 🌎. It goes a lot bigger than perfect macros and 8 reps 🌚

#THESIXWEEKHOLIDAYSHRED
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Here's my latest #transformationtuesday: one that was achieved in a very short space of time in the form of a very efficient minicut. If I was to go into a 12-16 week contest prep phase following this aggressive period I would give myself an incredible chance to get into the best condition of my life.
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One of the main dieting techniques I used/and always do use is INTERMITTENT FASTING.
This is when you fast/restrict yourself from caloric intake for a sustained period of time throughout the day (& night). _
When would I do this? ⚠️Particularly throughout the period of that furthest away from lifting (typically from waking to around 2pm).
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Why would I do this? ⚠️It enables me to pack my calories around my workout when I really need them the most: to fuel a productive session where I must keep performance levels high (in order to hold on to the muscle I have while in a deficit), and afterwards when I need to replenish my body so that it can begin recovering.
⚠️ on a more personal, psychological level, leaving the majority of my calories for the evening allows me something to really look forward to and enjoy every night. With such a large proportion of my calories left until the evening and a flexible dieting approach, every night I enjoy a lot of nice food 😎
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How do I manage to fast for hours on end? How can I be sure I'm not sacrificing more muscle than if I didn't intermittently fast?
⚠️ COFFEE. This absolute wondersubstance keeps me energetic (enough) and suppresses my hunger hormone (ghrelin). What more could I want?
⚠️ my first meal will be a protein shake at around 10-11am, meaning I would've been fasting for around 11-12 hours from when I last ate. This small, ~200kcal hit of protein will help to prevent too much/any muscle tissue catabolism.. particularly as before this time my day consists of getting up and ready for work, then travelling to work, then sitting down.
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#TipsTuesday
#TransformationTuesday
#IntermittentFasting

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