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markcolesm10 markcolesm10

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Mark Coles  Owner of M10 Physique Coach / Educator / Mentor Scitec Nutrition athlete Prime Fitness USA Elite Business Mastermind👇🏻

http://m10life.com/programmes/elite-business-mastermind/

Will joined my last Mastermind unsure of the direction he was going. He was doing a lot of things, but there was very little progress. Fast forward 6 months, and he's doubled his revenue, and growing by the day.
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In order to grow your business, you need to know your business. You also need to learn your business.
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You need to have effective systems in place, and be taking daily action towards your vision.
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Join me at my next Mastermind in November. Click the link in my bio for full details, including how to apply.

Own every part of the hack squat.
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It's very easy to fall into the trap of going up and down, and simply adding more load.
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How many of you can truly say you're in control of every part of every rep.
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At rep 5 you'll see me step in with @kirk_abs_miller and add an extra cue. That was to control the load down using his quads, instead of dropping down and only using them as he neared the bottom.
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That extra bit of internal focus not only added a lot more intensity to the set, but it increased recruitment of the quads throughout the exercise. It also took a great deal of tension away from the knees (something that Kirk mentioned he had an issue with).
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Doing this not only highlighted an area where he wasn't in control, it also highlighted a great opportunity for development.
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Learn more about cueing across every exercise and so much more, by joining us at our next Physique Camp Practical weekend on the 25th and 26th of November. Click the link in my bio💥LAST FEW DAYS OF THE EARLY BIRD PRICE THIS WEEK💥

Think back to the last time you received a level of service that was better than average. How did it make you feel? How many people did you want to tell? You wanted more of it right?
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We're surrounded by a lot of average service, and a lot of average experiences. People go from one to another, and assume that it's normal.
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Let me ask you a question, do you go above and beyond? Do you do more than those around you? If the answer is no, then you'll only be placed in the same category as everyone else.
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Coaches want to know how to stand out amongst a crowd of people all doing the same thing. My answer, just do everything that they're not.
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Look after your customers, make them feel valued, pay close attention to detail, communicate with them, and most of all help them to achieve a return on their investment in you.

The more personal trainers learn, the more complicated they seem to make it for their clients.
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You're not being hired to impress your clients, you're being hired to help them achieve their goal. If that means simplifying the journey to the very basics, then that's what you have to do.
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I always say that the most basic of programmes, very often yield the best results.
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The best coaches work hard to create systems that their clients can relate to and understand. They listen to where their clients are at, and deliver a programme that can be layered upon.
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Just because you know a lot, doesn't mean you have to try and demonstrate it at every given opportunity. You are creating a journey for someone, and you must always remember that they're right at the start of theirs. Your clients will respect you more for doing so, and you'll also build better relationships. Both of these are essential for referrals and client retention.
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Join us at the next Physique Camp practical weekend to learn how we do this with all of our clients- click the link in my bio (last week of the EARLY BIRD PRICE).

How to develop lagging body parts with myself, @ryanjohnbaptiste and our awesome sponsors @scitecnutrition
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Download every workout and watch the full video series for FREE . Click the link in my bio to download immediately.
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#pushfwd @scitec_uk

This picture marks some massive progress for me. From the rear I've never seen sight of the long heads of my triceps. Now finally after a lot of hard work and most of all consistency, they've made their first appearance!
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Due to my old shoulder injuries I'd always found them very hard to connect with. So instead of hammering the classic close grip bench, dips and overhead ez bar extensions, I went back to figuring out why I wasn't growing. I focussed on stability, the actual role of the long head, and reminding myself daily that I was trying to build a specific muscle (rather than pushing load).
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With that I focussed every bit of my efforts on shoulder stability (turning it into a strength), single arm exercises (using cables and dumbbells), and also respecting the light load that my triceps were actually capable of (until they got stronger).
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I'm not going to give you any quick fix here, I changed my approach in early 2016. So I've been committed to this approach for well over a year and a half.
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Along with all the other muscle groups I've been able to bring up over the years (despite a lot of old injuries), this proves once again to me, that there is no such thing as a body part that won't t respond. You're often using the wrong approach, and you're not committing yourself 110% to the process.
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Photo from my recent shoot in Hungary with my awesome sponsors @scitecnutrition

It's very easy to get tied up doing what other people think you should be doing, instead of focussing on what really matters and means the most to you.
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If you're not progressing and you even find yourself continually procrastinating, ask yourself if you're truly following a path that excites you every single day.

If you've suffered any serious lower body injuries over the years like me, you'll know that they require quite a bit of attention to keep on top of.
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I haven't had squats in my programming for a few months, simply because they didn't feel right. I was starting to find it harder to maintain tension in the intended muscles. Most of you will have experienced this, but you often ignore it (which often leads to injury).
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When this happens I know I'm not going to get anywhere near as much out of the exercise, especially if I just put more weight on the bar.
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Rather than push on, I use the opportunity to move over to machine based exercises (such as the pendulum squat), and I add in some unilateral work (such as single leg hamstrings curls). Doing this allows me to lock in and reestablish muscle control. Getting back under the bar today felt great, everything was working as expected.
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You're not going to make linear progress with your training, some muscles will develop at a faster pace. If you don't pay close attention to every muscle, you won't only end up with muscle imbalances, but you'll end up with a lot of structural dysfunction (and injury).
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So always take time to assess, and then address anything before you push on.

So many people struggle to add muscle tissue, but they often overlook the basics.
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#Repost @m10_gym
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Are you stalling when it comes to muscle gain? ⠀

Tag someone who would find these tips useful!

In order to make progress we need to evaluate our journey regularly.
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There are always areas that we can work on and improve. It's not until someone points them out, that we have the opportunity to do something about them. I hope a few of the lessons that I've picked up, can help you answer some of your own questions.
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Enjoy the rest of your weekend 😊

To develop any muscle you must take your focus away from the movement.
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A leg curl is a hamstring lengthening and contraction, not a knee bending movement. A biceps curl is not a bending movement of the elbow joint, it's a lengthening and contraction of the biceps muscles.
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At every point of the "exercise", your focus should be on the challenge that the muscle is receiving. To challenge a muscle it must be under tension (throughout its contractile range). When tension is lost other muscles will take over. Cues and restraints (objects to drive against or those which help us to lock down) are used to facilitate maximal muscle recruitment. This is why machines are so valuable for us in our quest for muscle development.
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Take your focus away from being movement strong, and focus all your efforts on becoming muscle strong. Trust me you'll not only feel the difference in your workouts, but you'll see the difference in the your physique.

Are you struggling to take your business forward?
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Do you have big ideas, but you just don't know how to get them off the ground?
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My Elite Business Mastermind was created to provide a solid business platform for fitness professionals, personal trainers and young entrepreneurs.
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It provides the perfect environment for every attendee to grow their business, their brand, and to turn their visions and aspirations into a reality.
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If you would like to join me at my next Mastermind in November, please click the link in my bio.

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