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Coach Paul

@CoachPauI • 49,338 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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Apartment gym shenanigans

Apartment gym shenanigans

32,446 görüntüleme

Cobra pull-ups are exactly what a person who sits at a desk all week needs before they get under a bar. Add this to your warm-up routine to create spine stability, mobilize your shoulders and open up your chest. The guys still training and moving well in their 60s aren’t the ones who avoided intensity. They’re the ones who never let the small stuff slide. Save this for your next squat session 💪

Cobra pull-ups are exactly what a person who sits at a desk all week needs before they get under a bar. Add this to your warm-up routine to create spine stability, mobilize your shoulders and open up your chest. The guys still training and moving well in their 60s aren’t the ones who avoided intensity. They’re the ones who never let the small stuff slide. Save this for your next squat session 💪

27,911 görüntüleme

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.

89,864 görüntüleme

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.

50,426 görüntüleme

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.

66,271 görüntüleme

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 görüntüleme

Developing relative strength is key for size AND definition.

Developing relative strength is key for size AND definition.

28,281 görüntüleme

Is biohacking worth it:

Is biohacking worth it:

16,327 görüntüleme

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 görüntüleme

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

27,145 görüntüleme

Asking a fit person what they do to stay fit AND assuming that’s how they got fit is like asking a rich person how they maintain wealth and assuming that’s how they built it. The maintenance protocol and the building protocol are not the same thing. If you model the current behavior without the foundation, you’re solving the wrong problem. And yeah, the build takes some time… But once you get there? Maintenance is easy. If you want to start from the right place without trial and error, DM me “TRAIN”.

Asking a fit person what they do to stay fit AND assuming that’s how they got fit is like asking a rich person how they maintain wealth and assuming that’s how they built it. The maintenance protocol and the building protocol are not the same thing. If you model the current behavior without the foundation, you’re solving the wrong problem. And yeah, the build takes some time… But once you get there? Maintenance is easy. If you want to start from the right place without trial and error, DM me “TRAIN”.

11,843 görüntüleme

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.

12,892 görüntüleme

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 görüntüleme

Videos

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One of my favorite moves for abs.

One of my favorite moves for abs.

658,432 görüntüleme • 4 ay önce

These are the 3 supplements that pave the path to your dream physique…

These are the 3 supplements that pave the path to your dream physique…

73,227 görüntüleme • 2 ay önce

I let the search results speak for themselves.

I let the search results speak for themselves.

110,705 görüntüleme • 5 ay önce

“How do you feel good all the time?”

“How do you feel good all the time?”

56,076 görüntüleme • 2 ay önce

One of the big separators between people who get in really great shape and people who stay stuck with average results despite lots of effort? Well-developed, strong legs. Most guys throw some legs in their programming, but they don’t really train them the way it should be done. They aren’t really attacking for those extra reps, pushing themselves hard like they do on chest & back. They aren’t pushing the boundaries of their strength, instead just going through the motions. what it will do for your resting metabolism, general hormone health, and overall having an aesthetic & capable physique for everything you want in life will be a game changer

One of the big separators between people who get in really great shape and people who stay stuck with average results despite lots of effort? Well-developed, strong legs. Most guys throw some legs in their programming, but they don’t really train them the way it should be done. They aren’t really attacking for those extra reps, pushing themselves hard like they do on chest & back. They aren’t pushing the boundaries of their strength, instead just going through the motions. what it will do for your resting metabolism, general hormone health, and overall having an aesthetic & capable physique for everything you want in life will be a game changer

24,964 görüntüleme • 1 ay önce

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.

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.

99,801 görüntüleme • 10 ay önce

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.

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.

135,235 görüntüleme • 1 yıl önce

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.

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.

141,631 görüntüleme • 3 yıl önce

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

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

24,864 görüntüleme • 6 ay önce

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.

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.

35,605 görüntüleme • 10 ay önce

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

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

19,469 görüntüleme • 4 ay önce

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.

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.

25,796 görüntüleme • 7 ay önce

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.

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.

26,082 görüntüleme • 8 ay önce

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.

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.

20,779 görüntüleme • 10 ay önce

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

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

19,185 görüntüleme • 11 ay önce