markcolesm10 markcolesm10

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Mark Coles  Owner of M10 Physique Coach / Educator Scitec Nutrition athlete Prime Fitness USA athlete Yolo athlete Education weekend👇

http://m10life.com/education/businessweekend/

Kicking off day one of the Physique Camp practical weekend. Trainers in attendance from across the U.K and Europe.

Dumbbell chest flye tips
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With the dumbbell flye, your objective should be to isolate the pec muscle fibers as much as possible. A major difference between the dumbbell press and the flye, is the muscles that are involved. When you press the triceps do come in to play, as a result of flexion and extension at the elbow joint.
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This being said when you take out the triceps, the load shouldn't be anywhere near that of your press. When you perform the flye, there should be no flexion and extension at the elbow joint (as I'm doing in vid clip 1).
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The only reason people flex and extend, is to make the distance between the shoulder joint (axis of rotation) and the load (moment arm) shorter (which makes it easier).
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To perform flyes correctly, start using these tips:
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✅ Drive your scapula hard into the bench
✅ Keep your thoracic extended at all times
✅ As you lower the load, think about taking the dumbbell away from you and not down
✅ Create a small degree of external rotation at the shoulder joint, just to overload the pec fibers in the lengthened range
✅ Prior to bringing the dumbbells across your body, contract your chest hard whilst keeping your thoracic extended
✅ Think about bringing your biceps across your body, don't think press up
✅ Bring the dumbbells just short of inline with your shoulders (no further). This keeps tension on your chest fibers
✅ Only increase the load when you can execute the exercise whilst maintaining all these tips in place
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✳️ If these tips helped, please TAG a friend in and let them know too. If you have any questions send me a PM
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Thank you 😊

If you're the big fish in your environment, where else is there for you to go? Where do you seek out inspiration, if you are the inspiration to those around you? Where do you find knowledge, if you have more than those around you?
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I'll tell you, you have to go looking for it. You have to want to place yourself in front of situations that challenge what you know right now. Situations that challenge your systems and beliefs, and drive you to improve your level of service. You have to surround yourself with a life that you want to achieve, and feed off the habits that they have created.
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The growth and development you want isn't in front of your nose. It won't walk in to your gym and offer you free advice. It's waiting for you to come to it. It's waiting for you to take massive action. When you do take that step, that's when the rewards will pop up.
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Your big pond might be an enjoyable place to be, it might make you feel good, but it won't help you to grow as a trainer and businessperson?
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If this post makes you sit up and think, maybe it's time for a new pond ‼️

I'm still receiving messages from the @bodypowerexpo weekend. It really was a pleasure meeting so many new faces, and having the chance to finally speak face to face.
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#Repost @ja_fitness99
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Throwback to body power with the big man @markcolesm10 💪🏻🙌🏻

Dumbbell chest press tips
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If there's one exercise that I've learned the most about over the years, it's this one. Just like so many exercises it's easy to fall into bad habits. It's also easy to just carry on, without even knowing that there is a better way to perform an exercise (when this happens you fail to make progress).
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Pressing very heavy dumbbells doesn't necessarily mean that the chest fibers are being fully stimulated. Simple changes in execution can move tension away from the chest to the delts and triceps (see video clip one).
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If you're going to be training chest this evening, make a few tweaks and try these tips:
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✅ Lock your shoulder blades down to the bench
✅ Keep your chest (thoracic) up at all times (don't let your chest collapse)
✅ When you lower the dumbbells, think about taking them away from you and not down. This way you'll load up the chest fibers
✅ When you lower the dumbbells, think about pulling your upper back muscles in towards your spine
✅ At the bottom pause for a second and engage with your chest first, before moving the dumbbells in towards the midline
✅ When your press, think about bringing your biceps across your body, instead of pushing the dumbbells up (you'll lose stability and shift tension off your chest)
✅ When you press, think about driving your upper back in to the bench (keeps tension on the chest)
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It does take a while to nail down execution, but you're chest will respond a lot quicker if you're patient.
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✳️ If you know someone who's trying to bring up their chest, do them a favour and TAG them in this post.
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Thank you 💪

We all want to make progress, it's in our nature. I know only too well how frustrating it can be when you hit a brick wall and can't seem to move forward.
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Stumbling blocks are just telling us that there is something we don't know yet. If we knew how to progress we wouldn't be scratching our heads. So don't keep pushing forward, hoping for the best.
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Your body and its mechanics are unique to you. Everything won't work, some times you'll have to take a step back to take two steps forward.
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Commit to learning about your body, what it's limitations are, and then how you can overcome them.
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✳️ If you'd like the rest of these slides from @bodypowerexpo and over 50 more, click the link in my bio. I'll be taking the page down later today so don't miss out.
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Send me a PM if you have any questions.

There is a lot of strong talk within the fitness industry, yet when it comes to backing it up there really aren't that many. At the core of massive success is solid systems, massive action, hard graft, and rock solid results.
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Yesterday I had the privilege of learning from these great guys, who have all of those. Hugely inspiring and passionate to the core. I might be 15 years in to my career, but there is still so much to learn. Thank you for sharing your knowledge, systems and experience guys.
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#Repost @vincedelmonte
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Business Bros! Honoured to have three of Europes best trainers attend my seminar and openly share how they are building mega online empires. What an amazing first day, I'm so fired up! @rudymawer @philgraham01 @markcolesm10
#0to6figureformula #london🇬🇧 #neverstoplearning #lotsofcarbs #laserlikefocus #worlddomination #fitnessbusiness

Today I had the pleasure of sharing my marketing experience at the @vincedelmonte and @rudymawer digital marketing formula seminar
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One area I shared was knowing your talent and your niche. There are so many trainers trying to be everything to everyone. It's essential that you identity your market, and then focus all of your efforts directly at that market.
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When you try and be everything, all you do is confuse your audience.
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It was great to be in a room with so much passion and energy. At events like this, you can't fail to grow and improve.

Dumbbell incline curl tips
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The objective behind using incline curls, is that you are placing the biceps in a lengthened position. By extending your upper arm behind your body, you are placing both heads (at their origin) under maximal stretch (but a little more at the long head).
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Think of the amount of people you see who swing dumbbells up using any biceps exercises, and then take a look at what I'm doing in clip one. When you swing the dumbbells up, you're missing out on crucial muscle fiber recruitment.
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The next time you perform the incline curl, use these tips and you'll feel a new level of tension and pumps in your biceps:
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✅ Lift your chest up and drive your shoulder blades into the back support
✅ Extend your upper arms behind your body, and ensure your shoulder joints, elbows and wrists and pointing towards the floor (slightly off vertical so you maintain tension on your biceps)
✅ Prior to moving the dumbbells, contract your biceps. This ensures that the biceps are going to be the muscles that initiate the movement
✅ Lift the dumbbells in an arc like fashion, don't think up and down
✅ Curl the dumbbells whilst contracting hard with your little finger (think supination not pronation)
✅ At no point should you achieve any level of shoulder flexion and extension (like in clip one)
✅ Take out all levels of momentum (no swinging)
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✳️ If you found these tips helpful, please TAG a friend in the comments section and help them out.
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Thank you 😊

Another hugely successful day for the guys on my Elite Business Mastermind. We are at month three of six, and they're all making incredible progress.
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Every month we come together, I teach certain topics, we brainstorm, and then we set action plans for the month ahead. This is all followed up with scheduled skype calls and email support.
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Watching them all develop is so inspiring. Being able to share my experiences and know that it's helping them to grow their own businesses and brands.
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I'm so excited to see what we can achieve in the next three months.

Check out this awesome post show @bodypowerexpo special. Stock up on the brand new meal range and the awesome new packaging. -
The @yolofoodcompany meals have never tasted as good 😋
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Use the code BPEXPO10 and get £10 off your order (orders over £40).
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Offer finishes today so order up ASAP.

At the weekend I presented two seminars at @bodypowerexpo , the UK's biggest fitness exhibition.
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Topic 1 - Marketing your personal training business in 2017
Topic 2 - Designing a training programme that will work for you
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If you'd like a copy of the slides that I presented, click on the link in my bio. You will have immediate access.
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Hope you find them helpful.

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