Francis Melia's banner

Francis Melia

@CoachFHM • 97,205 subscribers

Natural Bodybuilder | Online Coach | I’ll get you strong and jacked 👊🏻

Shorts

If I was opening a gym? Pendulum squat would be one of the first leg machines I’d purchase. Absolutely ELITE. Make use if your gym has one!

If I was opening a gym? Pendulum squat would be one of the first leg machines I’d purchase. Absolutely ELITE. Make use if your gym has one!

140,881 Aufrufe

Building quads isn’t complicated in terms of exercise selection. -Heel elevated barbell/SSB squats -Hack squats -Pendulum squats -Leg press (Both 45 degree and pivot style) -Smith squats -Belt squats -Leg extension Pick a few you like and get stronger over the next decade. Machines OR barbells.

Building quads isn’t complicated in terms of exercise selection. -Heel elevated barbell/SSB squats -Hack squats -Pendulum squats -Leg press (Both 45 degree and pivot style) -Smith squats -Belt squats -Leg extension Pick a few you like and get stronger over the next decade. Machines OR barbells.

24,024 Aufrufe

Videos

Anya Rossi

sweetdream.ai

SweetDream.ai•Sponsored•Livecam

Watch Anya Live

Anya is streaming live right now! Join her private show and enjoy exclusive content.

Exclusive private shows

1.2k viewers online

Private Show

Join now for exclusive access

Free preview available • Premium content

Contrary to popular belief. You CAN use the pulldown station for your bicep curls. Upper arm support stops you cheating. Better accuracy/stimulus from the set. And don’t worry folks…the set takes a grand total of 60 SECONDS!!!

Contrary to popular belief. You CAN use the pulldown station for your bicep curls. Upper arm support stops you cheating. Better accuracy/stimulus from the set. And don’t worry folks…the set takes a grand total of 60 SECONDS!!!

32,493 Aufrufe • vor 7 Tagen

“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.

“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.

114,325 Aufrufe • vor 2 Monaten

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.

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.

194,954 Aufrufe • vor 7 Monaten

My favourite upper back exercise Good old chest supported T-bar -Hands as hooks (using straps) -Drive elbows as FAR back as you can -Squeeze imaginary pen between traps at the top of each rep -Keep chest glued to the pad Top tier!

My favourite upper back exercise Good old chest supported T-bar -Hands as hooks (using straps) -Drive elbows as FAR back as you can -Squeeze imaginary pen between traps at the top of each rep -Keep chest glued to the pad Top tier!

46,517 Aufrufe • vor 1 Monat

Been telling you all this for years. Unless you’ve got a LEGITIMATE spinal injury? Deadlifts/heavy pulls with a barbell aren’t the boogeyman.

Been telling you all this for years. Unless you’ve got a LEGITIMATE spinal injury? Deadlifts/heavy pulls with a barbell aren’t the boogeyman.

64,080 Aufrufe • vor 6 Monaten

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.

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.

39,909 Aufrufe • vor 3 Monaten

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.

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.

29,039 Aufrufe • vor 2 Monaten

The MAG grip lat pulldown attachments are legit. Especially this close grip one which smashes the lats to bits. Elbow tucked, scrape elbow against rib cage and imaging driving elbows into back pocket. Big fan!

The MAG grip lat pulldown attachments are legit. Especially this close grip one which smashes the lats to bits. Elbow tucked, scrape elbow against rib cage and imaging driving elbows into back pocket. Big fan!

60,068 Aufrufe • vor 6 Monaten

Paused RDL’s today. 202.5kg for a clean 5. Can feel the 6th is brewing… RDL’s are absolutely goated 🐐

Paused RDL’s today. 202.5kg for a clean 5. Can feel the 6th is brewing… RDL’s are absolutely goated 🐐

67,546 Aufrufe • vor 8 Monaten

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

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

58,752 Aufrufe • vor 6 Monaten

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.

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.

38,093 Aufrufe • vor 4 Monaten

Hack squats are GOATED 4 plates a side for a controlled 12. Sets like these are exactly what are holding onto my quad tissue as we dig leaner. Onwards 🫡

Hack squats are GOATED 4 plates a side for a controlled 12. Sets like these are exactly what are holding onto my quad tissue as we dig leaner. Onwards 🫡

24,623 Aufrufe • vor 2 Monaten

Apparently you can’t get jacked without taking test these days

Apparently you can’t get jacked without taking test these days

59,271 Aufrufe • vor 9 Monaten

Neutral grip pulldowns for lats. Big fan of this attachment/movement in general. Cues for me are “drive elbows into back pocket” and “scrape elbows against ribcage” Legit!

Neutral grip pulldowns for lats. Big fan of this attachment/movement in general. Cues for me are “drive elbows into back pocket” and “scrape elbows against ribcage” Legit!

18,615 Aufrufe • vor 2 Monaten

Single arm dumbbell preachers. “YOU’RE GONNA TEAR A BICEP” -Not if you pick the right weight -Control the weight you’re using -Stop ego lifting like a fucking tit Like always…the problem isn’t the exercise. It’s bad execution. One of the BEST bicep movements.

Single arm dumbbell preachers. “YOU’RE GONNA TEAR A BICEP” -Not if you pick the right weight -Control the weight you’re using -Stop ego lifting like a fucking tit Like always…the problem isn’t the exercise. It’s bad execution. One of the BEST bicep movements.

38,631 Aufrufe • vor 7 Monaten

Deadlifts for thanksgiving! (We don’t celebrate as I’m from the UK) 5 plates for 6. 4 plates for 13. No muscle was stimulated here. Was just all excessive spinal loading. Wonder if I’ll survive?

Deadlifts for thanksgiving! (We don’t celebrate as I’m from the UK) 5 plates for 6. 4 plates for 13. No muscle was stimulated here. Was just all excessive spinal loading. Wonder if I’ll survive?

41,463 Aufrufe • vor 9 Monaten

Flat smith machine presses. Great movement this one when you set it up correctly. Nails the pecs, like a piston in full sync when you’re locked in. “JuSt bArBeLL bEnCH bRo” Look…barbell bench is a legit movement, I used it for years. I just get more out this movement now. No rules to your exercise selection choice when hypertrophy is your #1 goal.

Flat smith machine presses. Great movement this one when you set it up correctly. Nails the pecs, like a piston in full sync when you’re locked in. “JuSt bArBeLL bEnCH bRo” Look…barbell bench is a legit movement, I used it for years. I just get more out this movement now. No rules to your exercise selection choice when hypertrophy is your #1 goal.

34,078 Aufrufe • vor 7 Monaten

I’ll show you EXACTLY how to shave weight off your leg press. Ain’t good for your ego…but great for quad development. 1) Lowest foot stance you can handle while maintaining good foot pressure and experiencing no knee pain. 2) Control your eccentrics and don’t divebomb into the bottom. 3) Go as DEEP as you possibly can for what your anthropometry allows (stay within your active range of motion) 4) No locking out at the top…continuous, fluid reps bullying the quads into submission. Leg press is ELITE when done right!

I’ll show you EXACTLY how to shave weight off your leg press. Ain’t good for your ego…but great for quad development. 1) Lowest foot stance you can handle while maintaining good foot pressure and experiencing no knee pain. 2) Control your eccentrics and don’t divebomb into the bottom. 3) Go as DEEP as you possibly can for what your anthropometry allows (stay within your active range of motion) 4) No locking out at the top…continuous, fluid reps bullying the quads into submission. Leg press is ELITE when done right!

31,994 Aufrufe • vor 6 Monaten