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Coach Paul

@CoachPauI • 48,337 subscribers

Former private chef to NBA + UFC athletes. Body transformation coach. Get jacked while eating delicious food.. and without cardio. ↙️ Apply for 1-on-1 coaching

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Most guys think they’re training their back when they’re really training their grip. The set ends when the hands go which is usually about 4 reps before the lats does. So what I use is versa grips (way better than wrist straps). Can get it for like 30 bucks on amazon.

Most guys think they’re training their back when they’re really training their grip. The set ends when the hands go which is usually about 4 reps before the lats does. So what I use is versa grips (way better than wrist straps). Can get it for like 30 bucks on amazon.

49,876 views

POV: You’re in rural Georgia with no gym for miles so you turn a half-mile driveway into a leg destroyer. Every. Single. Step. Was. A. Lunge. Yes I needed a ride back and no I couldn’t walk straight.

POV: You’re in rural Georgia with no gym for miles so you turn a half-mile driveway into a leg destroyer. Every. Single. Step. Was. A. Lunge. Yes I needed a ride back and no I couldn’t walk straight.

89,837 views

If you look narrow in shirts, your back training isn’t serious enough. That’s what actually fills out your frame.

If you look narrow in shirts, your back training isn’t serious enough. That’s what actually fills out your frame.

65,733 views

Stole the hack squat for shoulder pressing partial reps when I’m already cooked. Fixed ROM + neutral grip - stability = massive gains

Stole the hack squat for shoulder pressing partial reps when I’m already cooked. Fixed ROM + neutral grip - stability = massive gains

52,551 views

Is biohacking worth it:

Is biohacking worth it:

16,211 views

Elite ramen: Gluten-free noodles in lemongrass bone broth Amino acid profile complete with egg & shrimp Balance of fat & lean for optimal macronutrient profile and flavor Seaweed + cilantro as heavy metal chelators Ginger/garlic/shallots Lana Del Rey for high vibrations Perfect for the upcoming winter season.

Elite ramen: Gluten-free noodles in lemongrass bone broth Amino acid profile complete with egg & shrimp Balance of fat & lean for optimal macronutrient profile and flavor Seaweed + cilantro as heavy metal chelators Ginger/garlic/shallots Lana Del Rey for high vibrations Perfect for the upcoming winter season.

82,973 views

That firm handshake carries more weight when it’s backed by arms that fill out a fitted henley. First impressions are physical, whether we admit or not.

That firm handshake carries more weight when it’s backed by arms that fill out a fitted henley. First impressions are physical, whether we admit or not.

51,013 views

Developing relative strength is key for size AND definition.

Developing relative strength is key for size AND definition.

28,281 views

Reps for Charlie.

Reps for Charlie.

30,657 views

Your metabolism isn’t broken. You’re just playing the wrong game. Post-chest day pump into a full Forbici feast: their largest pepperoni pizza, cacio e pepe, Caesar salad, double protein chicken bowl, and wine. This is what metabolic flexibility actually looks like. When you carry significant muscle mass at 12% body fat, your body becomes a completely different machine. You’re not just “lean”, you’re metabolically advantaged. Think of it like this: Fat cells are storage units. Muscle cells are furnaces. The more furnaces you have running 24/7, the more fuel you can throw at them without consequence. At 12% body fat with real muscle tissue, your insulin sensitivity is optimized. Nutrients partition preferentially into muscle, not fat. Your body actually PREFERS to burn fat for fuel at rest and shuttle carbs into muscle for growth and performance. This is why I can destroy an entire Italian feast on date night without anxiety or tomorrow’s cardio “punishment.” The muscle mass creates metabolic flexibility, the ability to efficiently use whatever fuel source you give it. Most people obsess over aggressive deficits and endless cardio, treating fat loss like an emergency. Yes, these tools work. Yes, you can preserve muscle if you’re smart about it. But you’re still playing defense, constantly fighting to maintain what little muscle you have while grinding through restriction. The game isn’t just getting lean. It’s building the engine that makes being lean effortless. When you prioritize muscle acquisition FIRST, you create a physique that burns more calories at rest, handles carbs better, and allows you to eat like someone who enjoys date night. Stop majoring in the minors. Build the metabolic advantage first, then reveal what you’ve built. Your grandmother was right - you need to eat. When you have the muscle mass to support it, food becomes fuel, not the enemy.

Your metabolism isn’t broken. You’re just playing the wrong game. Post-chest day pump into a full Forbici feast: their largest pepperoni pizza, cacio e pepe, Caesar salad, double protein chicken bowl, and wine. This is what metabolic flexibility actually looks like. When you carry significant muscle mass at 12% body fat, your body becomes a completely different machine. You’re not just “lean”, you’re metabolically advantaged. Think of it like this: Fat cells are storage units. Muscle cells are furnaces. The more furnaces you have running 24/7, the more fuel you can throw at them without consequence. At 12% body fat with real muscle tissue, your insulin sensitivity is optimized. Nutrients partition preferentially into muscle, not fat. Your body actually PREFERS to burn fat for fuel at rest and shuttle carbs into muscle for growth and performance. This is why I can destroy an entire Italian feast on date night without anxiety or tomorrow’s cardio “punishment.” The muscle mass creates metabolic flexibility, the ability to efficiently use whatever fuel source you give it. Most people obsess over aggressive deficits and endless cardio, treating fat loss like an emergency. Yes, these tools work. Yes, you can preserve muscle if you’re smart about it. But you’re still playing defense, constantly fighting to maintain what little muscle you have while grinding through restriction. The game isn’t just getting lean. It’s building the engine that makes being lean effortless. When you prioritize muscle acquisition FIRST, you create a physique that burns more calories at rest, handles carbs better, and allows you to eat like someone who enjoys date night. Stop majoring in the minors. Build the metabolic advantage first, then reveal what you’ve built. Your grandmother was right - you need to eat. When you have the muscle mass to support it, food becomes fuel, not the enemy.

22,950 views

When you build the body the right way over time You can transmute pizza into pure testosterone & muscle synthesis

When you build the body the right way over time You can transmute pizza into pure testosterone & muscle synthesis

26,937 views

The guys who look the BEST aren’t always the strongest. They’re the strongest *for their size*. The reason relative strength correlates so strongly with looking great is that it’s basically a proxy for favorable muscle-to-fat ratio at a given bodyweight. A 180lb guy doing 90lb weighted pull-ups doesn’t just have a strong back. He has the kind of back, shoulders and arms that fill out a shirt. AND he’s lean enough that his bodyweight isn’t inflated by fat. You can’t fake relative strength. A 270lb guy might bench 315. But a 185lb guy benching 315 looks completely different. The lighter guy almost certainly looks more impressive with his shirt off. Nothing wrong with chasing absolute numbers. But how strong you are relative to what you weigh is what shows. And that’s a trainable quality with the right programming.

The guys who look the BEST aren’t always the strongest. They’re the strongest *for their size*. The reason relative strength correlates so strongly with looking great is that it’s basically a proxy for favorable muscle-to-fat ratio at a given bodyweight. A 180lb guy doing 90lb weighted pull-ups doesn’t just have a strong back. He has the kind of back, shoulders and arms that fill out a shirt. AND he’s lean enough that his bodyweight isn’t inflated by fat. You can’t fake relative strength. A 270lb guy might bench 315. But a 185lb guy benching 315 looks completely different. The lighter guy almost certainly looks more impressive with his shirt off. Nothing wrong with chasing absolute numbers. But how strong you are relative to what you weigh is what shows. And that’s a trainable quality with the right programming.

12,659 views

Once you hit your dream physique, maintaining it doesn’t require much. A few sets to failure. Maybe 20 minutes total. The goal isn’t progress. It’s keeping what you built. But getting there in the first place requires a system that actually works for YOU. No trial and error. No wasted years. If you’re serious about building your best physique and want certainty instead of guessing, click the link in bio to explore partnering with me 1-on-1.

Once you hit your dream physique, maintaining it doesn’t require much. A few sets to failure. Maybe 20 minutes total. The goal isn’t progress. It’s keeping what you built. But getting there in the first place requires a system that actually works for YOU. No trial and error. No wasted years. If you’re serious about building your best physique and want certainty instead of guessing, click the link in bio to explore partnering with me 1-on-1.

12,705 views

Training glutes still doesn’t get the love it should from men. Aesthetically, sure, your focus will be more on the V taper frame, or strong arms. But as the largest and strongest muscle in the body, the glutes have the potential to really boost your transformation to a top 1% physique. It’s the same concept as investing money into the market or a cash flowing real estate deal. You put in the capital… And then the asset pays you for your ownership. When you have strong glutes, you now have the biggest muscle in the human body paying you metabolic “dividends” around the clock. Burning more calories just by existing. As a result, you get leaner while having MORE wiggle room diet wise. Which makes your hormones improve, and all of the sudden you have this flywheel of positive change. It’s a compounding effect. Not to mention, it helps keeps your back and hips healthy and flexible. You retain more of your ability to move well as you get older. Strong glutes = absolutely one of your biggest ASSets (da dum, tssssk 😂) And the whole point of owning assets is that they work on your behalf, instead of you staying on the treadmill of the same effort over and over and over again just to get average results. If you want to get a top 1% physique without the suffering and sacrifice promoted all throughout the fitness industry, apply to partner with me 1-1 at the link in my bio.

Training glutes still doesn’t get the love it should from men. Aesthetically, sure, your focus will be more on the V taper frame, or strong arms. But as the largest and strongest muscle in the body, the glutes have the potential to really boost your transformation to a top 1% physique. It’s the same concept as investing money into the market or a cash flowing real estate deal. You put in the capital… And then the asset pays you for your ownership. When you have strong glutes, you now have the biggest muscle in the human body paying you metabolic “dividends” around the clock. Burning more calories just by existing. As a result, you get leaner while having MORE wiggle room diet wise. Which makes your hormones improve, and all of the sudden you have this flywheel of positive change. It’s a compounding effect. Not to mention, it helps keeps your back and hips healthy and flexible. You retain more of your ability to move well as you get older. Strong glutes = absolutely one of your biggest ASSets (da dum, tssssk 😂) And the whole point of owning assets is that they work on your behalf, instead of you staying on the treadmill of the same effort over and over and over again just to get average results. If you want to get a top 1% physique without the suffering and sacrifice promoted all throughout the fitness industry, apply to partner with me 1-1 at the link in my bio.

22,773 views

Why plank for 10 minutes when you can torch your core in 10 seconds? Hold this steep decline crunch isometric for just 10 nasal breaths, go for a couple rounds and planks will feel like a waste of time.

Why plank for 10 minutes when you can torch your core in 10 seconds? Hold this steep decline crunch isometric for just 10 nasal breaths, go for a couple rounds and planks will feel like a waste of time.

15,875 views

If you want to look jacked with sleeves on? Your forearms need to pop. Try this “pinch grip” to crush your brachialis.

If you want to look jacked with sleeves on? Your forearms need to pop. Try this “pinch grip” to crush your brachialis.

39,693 views

Some overhead shrugs on the smith for shoulder health. Increasing overhead stability is a great way to extend your press sets into deeper fatigue.

Some overhead shrugs on the smith for shoulder health. Increasing overhead stability is a great way to extend your press sets into deeper fatigue.

17,601 views

Key to avoiding flavor fatigue? Dressing your protein and carbs with fresh herbs… Or better yet: fresh homemade sauce and dressings Dinner last night was ribeye with chimichurri and truffle potatoes

Key to avoiding flavor fatigue? Dressing your protein and carbs with fresh herbs… Or better yet: fresh homemade sauce and dressings Dinner last night was ribeye with chimichurri and truffle potatoes

14,873 views

This may seem like a joke… and it’s definitely somewhat light-hearted But it’s also real. “Dessert” and “Sugar” has been demonized to a crazy extent. but there’s a huge difference between desserts made with high quality ingredients and desserts made with cheap filler junk. Take ice cream for example. Milk, cream, eggs, sugar? All anabolic & good for you. But they get a bad rap because people eat the Ben & Jerry’s slop with 100 ingredients most of which is processed slop. You can make the same conclusion about mostly every dessert. Cookies? Whole different ballgame if they are made with something like heirloom grains such as einkorn or spelt, that aren’t enriched, that aren’t loaded with gums, dyes, artificial sweeteners, etc. Getting this sugar in is actually GOOD for testosterone production, metabolism, & sleep. It’s inherently anti-stress when coming from a quality source. And beyond all that? Having some enjoyable treats makes your diet something that isn’t a 3 week effort, before falling off to binge for 3 days, and repeat. You satisfy your enjoyment for a delightful sweet, and increase adherence long term. So while it’s tongue in cheek, I’m not joking. Eat dessert for maximum gains.

This may seem like a joke… and it’s definitely somewhat light-hearted But it’s also real. “Dessert” and “Sugar” has been demonized to a crazy extent. but there’s a huge difference between desserts made with high quality ingredients and desserts made with cheap filler junk. Take ice cream for example. Milk, cream, eggs, sugar? All anabolic & good for you. But they get a bad rap because people eat the Ben & Jerry’s slop with 100 ingredients most of which is processed slop. You can make the same conclusion about mostly every dessert. Cookies? Whole different ballgame if they are made with something like heirloom grains such as einkorn or spelt, that aren’t enriched, that aren’t loaded with gums, dyes, artificial sweeteners, etc. Getting this sugar in is actually GOOD for testosterone production, metabolism, & sleep. It’s inherently anti-stress when coming from a quality source. And beyond all that? Having some enjoyable treats makes your diet something that isn’t a 3 week effort, before falling off to binge for 3 days, and repeat. You satisfy your enjoyment for a delightful sweet, and increase adherence long term. So while it’s tongue in cheek, I’m not joking. Eat dessert for maximum gains.

10,318 views

“It is spiritual poverty, not material lack, that lies at the core of all human suffering.” - Paramahansa Yogananda

“It is spiritual poverty, not material lack, that lies at the core of all human suffering.” - Paramahansa Yogananda

12,102 views

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One of my favorite moves for abs.
0:29
CoachPauI's profile picture

One of my favorite moves for abs.

Coach Paul

644,635 views • 3 days ago

I let the search results speak for themselves.
0:24
CoachPauI's profile picture

I let the search results speak for themselves.

Coach Paul

109,409 views • 18 days ago

My boy bet me $100 for 22 pull-ups after dinner, clean reps or nah?
0:57
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My boy bet me $100 for 22 pull-ups after dinner, clean reps or nah?

Coach Paul

18,621 views • 11 days ago

Mobility work isn’t about becoming a yoga guy. It’s about still being able to move heavy weight at 50 without your body filing for bankruptcy. Most gym injuries are strains and tears. Muscles stretching past what they can handle because there’s no strength in those deeper ranges. One awkward rep and suddenly you’re explaining to your wife why you need help putting on socks. Mobility fixes that. You build control where most guys are brittle. Your big lifts improve because you can actually access full range. Recent studies even show stretching itself builds muscle. And that chronic tension you’re carrying in your hips and shoulders isn’t just physical. Clear that up and your head feels better too. Stress likes to hide in tight muscles. The key: treat it like strength work. Cut the junk volume. Focus for a minute or two per movement. Actually progress the range and load over time. Intentional, not going through the motions while scrolling your phone. Here I’m hitting cossack squats for my hips. Cheap insurance.
0:35
CoachPauI's profile picture

Mobility work isn’t about becoming a yoga guy. It’s about still being able to move heavy weight at 50 without your body filing for bankruptcy. Most gym injuries are strains and tears. Muscles stretching past what they can handle because there’s no strength in those deeper ranges. One awkward rep and suddenly you’re explaining to your wife why you need help putting on socks. Mobility fixes that. You build control where most guys are brittle. Your big lifts improve because you can actually access full range. Recent studies even show stretching itself builds muscle. And that chronic tension you’re carrying in your hips and shoulders isn’t just physical. Clear that up and your head feels better too. Stress likes to hide in tight muscles. The key: treat it like strength work. Cut the junk volume. Focus for a minute or two per movement. Actually progress the range and load over time. Intentional, not going through the motions while scrolling your phone. Here I’m hitting cossack squats for my hips. Cheap insurance.

Coach Paul

99,801 views • 5 months ago

Cardio will never be the reason you stay lean long term, here’s why:
1:53
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Cardio will never be the reason you stay lean long term, here’s why:

Coach Paul

24,512 views • 2 months ago

Cambridge spent 1000s of hours in the gym… But it was getting him nowhere. Even after doing things on his own, DIY, for years… Cambridge wasn’t happy with his results. Struggled to drop body fat, and struggled even more to put on size. But then, he reached out to me for 1-on-1 coaching. And everything changed. Watch the video to hear his story.
2:00
CoachPauI's profile picture

Cambridge spent 1000s of hours in the gym… But it was getting him nowhere. Even after doing things on his own, DIY, for years… Cambridge wasn’t happy with his results. Struggled to drop body fat, and struggled even more to put on size. But then, he reached out to me for 1-on-1 coaching. And everything changed. Watch the video to hear his story.

Coach Paul

135,235 views • 1 year ago

Mobility work isn’t about becoming a yoga guy. It’s about still being able to move heavy weight at 50 without your body filing for bankruptcy. Most gym injuries are strains and tears. Muscles stretching past what they can handle because there’s no strength in those deeper ranges. One awkward rep and suddenly you’re explaining to your wife why you need help putting on socks. Mobility fixes that. You build control where most guys are brittle. Your big lifts improve because you can actually access full range. Recent studies even show stretching itself builds muscle. And that chronic tension you’re carrying in your hips and shoulders isn’t just physical. Clear that up and your head feels better too. Stress likes to hide in tight muscles. The key: treat it like strength work. Cut the junk volume. Focus for a minute or two per movement. Actually progress the range and load over time. Intentional, not going through the motions while scrolling your phone. Here I’m hitting cossack squats for my hips. Cheap insurance.
0:31
CoachPauI's profile picture

Mobility work isn’t about becoming a yoga guy. It’s about still being able to move heavy weight at 50 without your body filing for bankruptcy. Most gym injuries are strains and tears. Muscles stretching past what they can handle because there’s no strength in those deeper ranges. One awkward rep and suddenly you’re explaining to your wife why you need help putting on socks. Mobility fixes that. You build control where most guys are brittle. Your big lifts improve because you can actually access full range. Recent studies even show stretching itself builds muscle. And that chronic tension you’re carrying in your hips and shoulders isn’t just physical. Clear that up and your head feels better too. Stress likes to hide in tight muscles. The key: treat it like strength work. Cut the junk volume. Focus for a minute or two per movement. Actually progress the range and load over time. Intentional, not going through the motions while scrolling your phone. Here I’m hitting cossack squats for my hips. Cheap insurance.

Coach Paul

24,891 views • 2 months ago

I stumbled onto this years ago and it’s still the hardest core movement I do. Feet on the gliding seat. Hands on a box. Start in a push-up position. From there, pike your hips up and bring your knees toward your chest. Slow and controlled, exhaling as you contract. This hits your core harder than most ab exercises because there’s nowhere to hide. No momentum. No cheating. Just tension the entire time. If your gym has a rower and a box, try it out.
0:24
CoachPauI's profile picture

I stumbled onto this years ago and it’s still the hardest core movement I do. Feet on the gliding seat. Hands on a box. Start in a push-up position. From there, pike your hips up and bring your knees toward your chest. Slow and controlled, exhaling as you contract. This hits your core harder than most ab exercises because there’s nowhere to hide. No momentum. No cheating. Just tension the entire time. If your gym has a rower and a box, try it out.

Coach Paul

26,082 views • 3 months ago

You get what you tolerate. You achieve what you can first picture in your mind. Being a winner, and looking like a winner, is a choice. It has nothing to do with luck.
0:31
CoachPauI's profile picture

You get what you tolerate. You achieve what you can first picture in your mind. Being a winner, and looking like a winner, is a choice. It has nothing to do with luck.

Coach Paul

35,605 views • 6 months ago

This isn’t short form content. This is everything you need to know to get jacked and to NEVER go back to your old ways.
2:01
CoachPauI's profile picture

This isn’t short form content. This is everything you need to know to get jacked and to NEVER go back to your old ways.

Coach Paul

141,631 views • 3 years ago

Tight lower back? Do this right now (or at your desk) to loosen up it up. Level 1: knees bent on floor - 10 reps Level 2: knees bent in air - 8 reps Level 3: legs straight in air - 6 reps Keep your shoulders on ground and move slowly. Works every time.
0:30
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Tight lower back? Do this right now (or at your desk) to loosen up it up. Level 1: knees bent on floor - 10 reps Level 2: knees bent in air - 8 reps Level 3: legs straight in air - 6 reps Keep your shoulders on ground and move slowly. Works every time.

Coach Paul

134,236 views • 3 years ago

Most guys chase the pump while staying weak. Then wonder why they look deflated in regular clothes. Here’s an elite mind hack that separates the .1% from everyone else:
1:40
CoachPauI's profile picture

Most guys chase the pump while staying weak. Then wonder why they look deflated in regular clothes. Here’s an elite mind hack that separates the .1% from everyone else:

Coach Paul

29,539 views • 8 months ago

DON’T make this mistake when starting out. Too many people waste years stuck in endless cycles of cutting and bulking, searching for the “perfect” physique. But here’s the truth: you don’t need extremes to transform your body. Body recomposition is the smarter, more sustainable way. You can build muscle, burn fat, and get jacked without constantly flipping between phases.
0:43
CoachPauI's profile picture

DON’T make this mistake when starting out. Too many people waste years stuck in endless cycles of cutting and bulking, searching for the “perfect” physique. But here’s the truth: you don’t need extremes to transform your body. Body recomposition is the smarter, more sustainable way. You can build muscle, burn fat, and get jacked without constantly flipping between phases.

Coach Paul

20,779 views • 5 months ago

I know people that obsess over 20+ supplements while guys taking just 3 basics looked twice as good. Here’s what actually moves the needle for a .1% physique:
2:11
CoachPauI's profile picture

I know people that obsess over 20+ supplements while guys taking just 3 basics looked twice as good. Here’s what actually moves the needle for a .1% physique:

Coach Paul

29,488 views • 11 months ago

I spent years cooking for pro athletes and wealthy clients. Here are the snacks that made them sharp, energized and shredded:
1:44
CoachPauI's profile picture

I spent years cooking for pro athletes and wealthy clients. Here are the snacks that made them sharp, energized and shredded:

Coach Paul

19,185 views • 6 months ago

You’re probably neglecting your hamstrings. Most guys hammer their quads on leg day with squats/lunges/leg press, but forget the muscles that rounds out an elite physique: - Hamstrings - Glutes Strong hamstrings are for SO much more than just balance & secondary strength, they: - Add size and symmetry to your legs - Protect your knees and lower back - Provide a strength boost in every compound movement But I won’t sugarcoat it: building thick hamstrings takes time. Adding in the casual RDL is great, but what really makes them effective is intensity. The last rep of the last set isn’t where you phone it in, it’s where you dig DEEP. That’s when the real growth starts to happen. The top .1% of lifters don’t skip the muscles that aren’t visible in the mirror. Their physiques command respect from every angle.
0:34
CoachPauI's profile picture

You’re probably neglecting your hamstrings. Most guys hammer their quads on leg day with squats/lunges/leg press, but forget the muscles that rounds out an elite physique: - Hamstrings - Glutes Strong hamstrings are for SO much more than just balance & secondary strength, they: - Add size and symmetry to your legs - Protect your knees and lower back - Provide a strength boost in every compound movement But I won’t sugarcoat it: building thick hamstrings takes time. Adding in the casual RDL is great, but what really makes them effective is intensity. The last rep of the last set isn’t where you phone it in, it’s where you dig DEEP. That’s when the real growth starts to happen. The top .1% of lifters don’t skip the muscles that aren’t visible in the mirror. Their physiques command respect from every angle.

Coach Paul

38,591 views • 1 year ago

Planks won’t give you powerful abs. This will.
0:46
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Planks won’t give you powerful abs. This will.

Coach Paul

26,453 views • 10 months ago

Upper chest is one of the hardest areas to develop. Most flat bench their way to a dead end and wonder why their chest looks the same from every angle. Incline work fixes that. But only if you’re actually pressing with intention and not just moving weight from A to B.
0:24
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Upper chest is one of the hardest areas to develop. Most flat bench their way to a dead end and wonder why their chest looks the same from every angle. Incline work fixes that. But only if you’re actually pressing with intention and not just moving weight from A to B.

Coach Paul

12,884 views • 3 months ago

A root cause of tight hamstrings, poor posture, and lower back pain? Weak hips - one of the most under trained muscle groups. It can even have a domino effect and lead to knee and ankle issues. One strategy to avoid this is “Copenhagens”. NBA players do these for injury prevention, improving stability and balance. Great to do at home and uses the lateral flexion movement pattern of your spine. Too hard? Rest your knee instead of foot on the bench. Too easy? Bend your off-knee and perform them weighted with a plate. Execution: 1. Support your bodyweight on your elbow (should be directly under your shoulder). 2. Place the inside of your foot on a bench. 3. Lift your hip off the floor by pushing your foot down onto the bench.
0:30
CoachPauI's profile picture

A root cause of tight hamstrings, poor posture, and lower back pain? Weak hips - one of the most under trained muscle groups. It can even have a domino effect and lead to knee and ankle issues. One strategy to avoid this is “Copenhagens”. NBA players do these for injury prevention, improving stability and balance. Great to do at home and uses the lateral flexion movement pattern of your spine. Too hard? Rest your knee instead of foot on the bench. Too easy? Bend your off-knee and perform them weighted with a plate. Execution: 1. Support your bodyweight on your elbow (should be directly under your shoulder). 2. Place the inside of your foot on a bench. 3. Lift your hip off the floor by pushing your foot down onto the bench.

Coach Paul

36,131 views • 1 year ago

The entire point of putting in work to reach a top 1% physique, to maximize our health, and to sculpt our body into a worthy vessel, is to enjoy the rewards that doing so brings. Sitting at home weighing out every crumb you eat, popping 37 supplements, and measuring your biohacking diagnostics with wearable tech on a Friday night isn’t discipline. It’s depressing. But for many, they have been conditioned by health influencers & online trainers to think that living life is the boogeyman. Can’t have a drink with your girl every so often, gonna kill your test! Can’t eat out at the new restaurant with your friends because their cooking oil isn’t grass fed! Grandma wants you to come over for the holiday celebration, and she made her famous dessert? Ha, only a normie would eat that! It’s all ridiculous. If your system for getting in great shape is that fragile, then the reality is you don’t have a system at all. You’re hiding from experiencing your own life. You don’t have to make trade offs, or sacrifice date nights, get togethers, or celebrations to get an elite physique. You can have your cake, and eat it too. And then parlay it into one sweet glycogen fueled pump. If you want to get top tier results that allow for life to be lived, apply to partner with me at the link in bio.
1:05
CoachPauI's profile picture

The entire point of putting in work to reach a top 1% physique, to maximize our health, and to sculpt our body into a worthy vessel, is to enjoy the rewards that doing so brings. Sitting at home weighing out every crumb you eat, popping 37 supplements, and measuring your biohacking diagnostics with wearable tech on a Friday night isn’t discipline. It’s depressing. But for many, they have been conditioned by health influencers & online trainers to think that living life is the boogeyman. Can’t have a drink with your girl every so often, gonna kill your test! Can’t eat out at the new restaurant with your friends because their cooking oil isn’t grass fed! Grandma wants you to come over for the holiday celebration, and she made her famous dessert? Ha, only a normie would eat that! It’s all ridiculous. If your system for getting in great shape is that fragile, then the reality is you don’t have a system at all. You’re hiding from experiencing your own life. You don’t have to make trade offs, or sacrifice date nights, get togethers, or celebrations to get an elite physique. You can have your cake, and eat it too. And then parlay it into one sweet glycogen fueled pump. If you want to get top tier results that allow for life to be lived, apply to partner with me at the link in bio.

Coach Paul

20,615 views • 9 months ago