Francis Melia
@CoachFHM • 97,582 subscribers
Natural Bodybuilder | Online Coach | I’ll get you strong and jacked 👊🏻
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“Bro you’re taking up the lat pulldown station to do bicep curls” And fucking what mate? My set takes 60 seconds max. Similar as if I was actually doing a lat pulldown. The gym equipment is there to be used. I pay a membership like everyone else. Stop waffling bollocks.
Francis Melia114,325 views • 4 months ago
Do your leg presses properly. I can squat 5 plates + Deadlift 6 plates + I’m using 4 and a half plates a side here on this leg press. Full ROM, paused in the bottom, constant tension etc. Causing absolute destruction to the quads. Yet you’ll see some fella with skinny legs repping out 8 plates a side with a 2 inch ROM. Make it make sense.
Francis Melia194,954 views • 8 months ago
Elbow/wrist pain? -Switch a lot of your “bicep” movements to unilateral variations. -Can allow better alignment with the joints so you can nail the bicep without issues. -Bilateral movements “can” for some people like trying to force a square peg into a round hole. Examples below: 1) Single arm dumbbell preacher curl 2)Single arm cable curl (facing stack) 3) Single arm cable curl (facing away from stack…shown in video) 4) Single arm cable preacher curl 5) Single arm high cable curl
Francis Melia59,578 views • 8 months ago
Leg extension tips 👇🏻 1) Attack these with intent. Don’t fuck about on these as they’ll nail you as you get towards those last few reps. 2) Make sure you’re setting your knees up to Allign with the pivot point of the machine. 3) Spend time in the “short” top position of the movement and control that end range (one of the only movements that we overload this top position in absense of the hips) 4) Control your eccentrics…make the quads work and stop letting gravity take over. 5) I prefer these in that 10-20 rep range and take them all the way until I can’t move the machine with legit form. Not a fan of heavy leg extensions below sets of 8-10.
Francis Melia10,893 views • 1 month ago
Do your leg presses properly. I can squat 4 plates for reps Deadlift 5 plates for reps I’m using 4 and a half plates a side here on this leg press. Full ROM, paused in the bottom, constant tension etc. Causing absolute destruction to the quads. Yet you’ll see some fella with skinny legs repping out 8 plates a side with a 2 inch ROM. Leg press ain’t the problem. It’s shit execution.
Francis Melia39,909 views • 5 months ago
Set of 14 on pendulums today. Haven’t done much quad compound work below sets of 10 really for the last 18 months. My quads have responded really well. Genuinely feel even better connection/stimulus this way. Be your own science experiment. Don’t follow nobheads blindly.
Francis Melia38,093 views • 5 months ago
I never trained my abs directly for years…big mistake. I used to thing squats/deadlifts were enough. (This might be the case for some people but not everyone) Every time I used to diet down my abs never used to “pop” so to speak. Over the last few years I’ve trained abs directly 2x week. Kneeling cable crunches and ab crunch machine being my go to at the start of every leg day. Also helps lubricate the spine going through spinal flexion/extension before any axial loaded work. Surprise surprise my abs look better when I’m leaner these days. Something as simple 2-3 sets 2x a week with a big focus on getting stronger is better than nothing. Wish I’d started it sooner.
Francis Melia29,039 views • 4 months ago
Apparently you can’t get jacked without taking test these days
Francis Melia59,271 views • 10 months ago
