tomrodriguez1 tomrodriguez1

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πŸ’»ONLINE/FACE TO FACE COACH 🌏  πŸ‡¦πŸ‡Ί Melbourne 🌏 @peakperformancecoaching Boss/Head coach πŸ‘™ @peakpresentation Owner #TEAMPEAKPERFORMANCE #THEMUSCLESQUAD πŸ“©tom@teampeakperformance.com.au

Don’t just make emotional decisions that make you feel good in the moment, think long term
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We all go through phases where we have to push through and endure things that we don’t particularly want too. But, knowing the bigger picture and results may just be around the corner

Not many people stick it out and that’s when we either see someone come out successful or with a change of direction;
From someone being motivated to grow and not following a training plan long term because they are bored to a personal trainer giving up because their hours are too long
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It can be boring, tedious and end up being terrifying trying to continuously out do what you previously have done but, this is where you grow in all aspects & make those vital changes to achieve your goal
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#TEAMPEAKPERFORMANCE
@peakperformancecoaching
@peakpresentation
Online applications ⬇️
www.teampeakperformance.com.au

You would be surprised with some of the ridiculous things people do in the gym and get away with it while still getting β€œsome” results.
But for those of us who are not so genetically gifted, we need to troubleshoot a little further
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Firstly, including the 3 mechanisms of Hypertrophy will always set up a good base
- Mechanical Tension (progressive overload)
- Metabolic Stress (intensity amplifying sets)
- Muscle Damage
(emphasising on the negative/stretch)

Along with that comes frequency! Yes, training a muscle once a week will make majority of lifters grow. But, what if you could possibly get a slightly better stimulus by splitting up your volume
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Overall volume and recovery each week is a major factor.
But I favour splitting up your frequency as it will absolutely help cut out the β€œfluff” volume in your training making your time more efficient and effective for better results
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#TEAMPEAKPERFORMANCE
@peakperformancecoaching
@peakpresentation
Online applications ⬇️
www.teampeakperformance.com.au

Figure client @ahhynes has made some significant progress in our first 12 week phase of prep for her ICN show and a big thing that accounts for that is the ability to continuously out perform each workout.
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This can be done by constantly monitoring effort in the gym and relating that back to diet changes to ensure recovery is at its best
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#TEAMPEAKPERFORMANCE
@peakperformancecoaching
@peakpresentation
Online applications ⬇️
www.teampeakperformance.com.au

Growth phase
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Most are eager to shoot food up straight away when starting a mass building phase.
Usually this leads to a major road block a few months down the track
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Start off on the lower end of a surplus and build up from there.
This will allow for
- Your digestion to adapt to eating
- It’s easier on your lifestyle
- Keeps your appetite high

Let your body adapt to the food then progressively add it around the workout perimeter
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Starting off high will only make it unacheivable and miserable when you’re eating 6-7k calories, with no appetite and not budging the scale
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#TEAMPEAKPERFORMANCE
@peakperformancecoaching
@peakpresentation
Online applications ⬇️
www.teampeakperformance.com.au

TEACH don’t TELL

Getting your message across should be more than just an instruction
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It’s explaining and teaching instead of just telling βž–βž–βž–
If you can explain details and teach WHY they are there, the chances of it being executed the way you want it are a lot higher

More communication = More results
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#TEAMPEAKPERFORMANCE
@peakperformancecoaching
@peakpresentation
Online applications ⬇️
www.teampeakperformance.com.au

Big congratulations to my online coaching clients Matt who recently competed in men’s physique
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He put in the work and followed the plan leading to him came home with 4 x 1st places
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It was even better to show Matt that there are much better ways to prep than eating fish and dehydrating in a sauna plus being able to enjoy comp day.

This is all with no offseason so I’m excited to see how his physique will look with improved fullness and more tissue in the right place
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πŸ‘‰ swipe to see one hell of a side tricep 😏πŸ’ͺπŸ½πŸ†
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#TEAMPEAKPERFORMANCE
@peakperformancecoaching
@peakpresentation
Online applications ⬇️
www.teampeakperformance.com.au

Don’t let your thoughts stop you from getting where you deserve to be
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Majority of the time, it’s those with all the right tools to succeed that lack the confidence to go out and grab what they want/deserve

What could be worse than that? Being in the same place in 5 years, the same worries and the same stress because of fear
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- Know exactly what you want
-Plan out how to get there
When these 2 steps are skipped your goals never become reality.
Far to often people just slip into autopilot and just expect amazing things to happen. They think they’ll just be taken in the exact direction they want without the effort
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Make a plan & put it into action, don’t just wait for it to happen. Make it happen
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#TEAMPEAKPERFORMANCE
@peakperformancecoaching
@peakpresentation
Online applications ⬇️
www.teampeakperformance.com.au

Client @jozza2jz showing that sticking to a plan, consistency & waiting for the right time to do it all makes the process much more efficient, enjoyable and delivers a lot more results
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Previously having to do drastic things to diet we aimed to make this the easiest, healthiest and smoothest one yet
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#TEAMPEAKPERFORMANCE
@peakperformancecoaching
@peakpresentation
Online applications ⬇️
www.teampeakperformance.com.au

Unlike most, I love my day to day life, job and everything inbetween so a holiday is basically doing exactly what I do at home but in relaxed surroundings
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Putting yourself into a more relaxed environment will do wonders for stress and anxiety levels which leads to better overall physique changes
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Doing so also allows me to work more productively & harder for longer when back home
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#TEAMPEAKPERFORMANCE
@peakperformancecoaching
@peakpresentation
Online applications ⬇️
www.teampeakperformance.com.au

Bulking vs cutting foods
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There’s not really any foods that can’t be used for both.
Generally when eating a lot of foods, I like to keep things very fast absorbing And dense so I’m not extremely distended in the stomach after eating a higher amount of carbs.
Foods that digest quicker also help get me ready to get down the next meal
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When on less foods I suggest more volume and slower digesting to keep you satisfied
Although, if a food source digests well & you enjoy it there is no reason for you to not be using it while in a cut and same for off season
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#TEAMPEAKPERFORMANCE
@peakperformancecoaching
@peakpresentation
Online applications ⬇️
www.teampeakperformance.com.au

The perfect diet for you is the one you can follow
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I coach anyone from personal trainers, stay at home mums, tradies to emergency service workers.
The main thing you need to look at it is making the diet fit the lifestyle - you don’t make the lifestyle forced to fit into the diet

From there you fill the gaps with macro nutrients that are goal dependent and micronutrient dense foods to meet your vitamin/mineral needs
There is no point having the most complicated and precise diet if it can’t be followed and monitored with 100% accuracy
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#TEAMPEAKPERFORMANCE
@peakperformancecoaching
@peakpresentation
Online applications ⬇️
www.teampeakperformance.com.au

Epic client transformation from October to December
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Simply monitoring how the body responds and acting accordingly with diet and training changes
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#TEAMPEAKPERFORMANCE
@peakperformancecoaching
@peakpresentation
Online applications ⬇️
www.teampeakperformance.com.au

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