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Francis Melia

@CoachFHM • 93,998 subscribers

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

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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 views

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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 views • 4 months 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.

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.

39,311 views • 23 days 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.

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 views • 1 month ago

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 views • 3 months ago

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!

59,321 views • 3 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

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 views • 3 months ago

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 views • 5 months ago

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

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

59,189 views • 6 months ago

Fix your Chest supported T-bar 🫵🏻

Fix your Chest supported T-bar 🫵🏻

109,646 views • 1 year ago

The exercise that builds no muscle. Do NOT do this exercise ever. You will waste away into thin air. 237.5kg for 4 reps beltless. Hopefully I wake up with my muscle tomorrow.

The exercise that builds no muscle. Do NOT do this exercise ever. You will waste away into thin air. 237.5kg for 4 reps beltless. Hopefully I wake up with my muscle tomorrow.

84,933 views • 11 months ago

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 views • 3 months ago

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 views • 4 months ago

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 views • 4 months ago

Lateral raise tips 🫡

Lateral raise tips 🫡

34,719 views • 4 months ago

Leg extension tips ⬇️ Some things I have to correct with a lot of clients. 1) Stop kicking the weight up and focus on “dragging” the weight up with your quads…let the quads move the load. 2) FULL extension at the top…this is the only exercise in the gym that allows us to get the quads “fully short” in absence of the hips. Milk the most out of every rep. 3) Don’t lose all tension on the eccentric by “dropping the load” just have a decent element of control. Let the quads work and not just gravity. 4) For me this isn’t an exercise I really wanna load below sets of 8-10. The sweet spot for most tends to be that 10-20 zone as it allows you to focus on the above instead of just “shifting weight” 5) Attack this movement with the respect it deserves. This isn’t just a “pump and fluff” movement by any means. Anyone who trains these hard knows this. It’s an absolute bastard of an exercise when done correctly! Do them properly! Take these on board 🤝

Leg extension tips ⬇️ Some things I have to correct with a lot of clients. 1) Stop kicking the weight up and focus on “dragging” the weight up with your quads…let the quads move the load. 2) FULL extension at the top…this is the only exercise in the gym that allows us to get the quads “fully short” in absence of the hips. Milk the most out of every rep. 3) Don’t lose all tension on the eccentric by “dropping the load” just have a decent element of control. Let the quads work and not just gravity. 4) For me this isn’t an exercise I really wanna load below sets of 8-10. The sweet spot for most tends to be that 10-20 zone as it allows you to focus on the above instead of just “shifting weight” 5) Attack this movement with the respect it deserves. This isn’t just a “pump and fluff” movement by any means. Anyone who trains these hard knows this. It’s an absolute bastard of an exercise when done correctly! Do them properly! Take these on board 🤝

33,100 views • 4 months ago

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 views • 6 months ago

Romanian Deadlift cues/tips ⬇️ 1) Keep chest up and imagine you’re trying to push your arse towards the wall behind you. 2) It’s all in the hips (Imagine hands are full as you try to close the door behind you with your arse) 3) Control your eccentric enough so you enter the “lengthened” range of your hamstrings/glutes in control…don’t just drop into it. 4) Use loads that’s appropriate to do the above…don’t turn this into a partial conventional deadlift. 5) You’ll need straps at some point as your posterior chain strength will far outpace your grip strength. A movement that takes time/practice for everyone in my experience.

Romanian Deadlift cues/tips ⬇️ 1) Keep chest up and imagine you’re trying to push your arse towards the wall behind you. 2) It’s all in the hips (Imagine hands are full as you try to close the door behind you with your arse) 3) Control your eccentric enough so you enter the “lengthened” range of your hamstrings/glutes in control…don’t just drop into it. 4) Use loads that’s appropriate to do the above…don’t turn this into a partial conventional deadlift. 5) You’ll need straps at some point as your posterior chain strength will far outpace your grip strength. A movement that takes time/practice for everyone in my experience.

30,062 views • 4 months ago

“You don’t need to Deadlift”

“You don’t need to Deadlift”

23,704 views • 4 months ago

Strategy for BIGGER arms 🫡

Strategy for BIGGER arms 🫡

29,933 views • 5 months ago

Smith machine Bulgarian split squats. The BEST way to do these for me. No balance issues…just pure output through the quads/glutes. Absolutely brutal movement.

Smith machine Bulgarian split squats. The BEST way to do these for me. No balance issues…just pure output through the quads/glutes. Absolutely brutal movement.

23,319 views • 4 months ago