RJ.gyms (@rj.gyms)

Oli came to me asking me to help him add some mass to his frame, as he felt “skinny”. We gained 8kg over our first 4 months together, averaging 0.5kg per week. We focused a large amount off food in the pre and post workout meals, to push for performance in the gym and recovery. This lad can sleep!😴 Oli gets a good 8-10 hours of sleep every night. This has benefited him massively with training quality, recovery, muscle growth and keeping body composition in a great place. Oli has followed the plan to a T and the hard work is clearly paying off. We have another 6kg to add before we reach our goal of 80kg💪 Find out what your potential is! DM “COACHING” Or click the link in my bio #coach #gym #bulk #transformation #fitness

My first memory of my fitness journey was in year 6 when I would run home from school. From there it naturally progressed into the “6 minute 6 pack” workouts in my bedroom😂. I got a bench and barbell set for my 14th birthday, that I begged my parents for. My dream was always to be a soldier, so I started doing a lot of cardio to prepare for that. I joined the army at 16 and was deployed to Afghanistan for 2 weeks when I was 18. After that there were no more deployments and I didn’t join the army to sit in a barracks, so I ended up losing interest. I then met my now fiancée and we had our beautiful daughter. After 5 and a half years in the army I left and started working in the fitness industry. This allowed me to focus on my fitness journey and massively improved my lifestyle. 1 year after leaving the army I stepped on stage for the first time and LOVED it. I now help people reach their actual potential by providing structure, a plan that works for them and accountability. STOP PUTTING OFF YOUR POTENTIAL!!! DM me for help #fitness #gym #coach #fittnessjourney #bodybuilder

The physique 20 weeks out 96KG. We are now 18 weeks and 4 days out. 2 weeks and 5 more days of growing (currently on 5,000 cals to maximise quality tissue) before we transition into a nice short 16 week prep for Junior Bodybuilding PCA. DM for coaching #juniorbodybuilder #PCA #prep #gymtok #ukgym

So close #bodybuilding #juniorbodybuilder #gymmotivation #gymtok #prep

Taking it all the way! #bodybuilding #juniorbodybuilder #gymmotivation #gymtok #juniorbodybuilding

Honest review | Air Fried CoR #cor #creamofrice #bodybuilding #gymnutrition #gymfood

Less than 2 weeks to go 😁 #juniorbodybuilder #juniorbodybuilding #bodybuilding #prep #2weeksout

If you don’t fantasise about chest day you’re not a man. Change my mind. #GymTok #bodybuilding #chestday #gymmotivation #chest

PureGym rant. Would not recommend to a friend. My expectations weren’t exactly high as it’s a PureGym but damn that session was just boring. I didn’t know how much I valued training environment until now. Also £50 for the month 🤯 ultraflex is literally cheaper. #puregym #gymenviroment #bodybuilding #gymrant #gymmembership

Don’t train biceps at the end of back day if you want to get the most out of them! So many people train biceps at the end of their back day, and their is necessarily anything wrong with that. But if you are trying to maximise your bicep growth there are better ways to go about it. Add biceps in at the start of a couple of your training days. This way you can train them when they are fresh, before fatigue sets in from training other muscle groups. Add an arm day to your routine. A day purely focused on biceps and triceps. If you want the arm day to be more bicep focused train biceps before triceps and/or focus more of your volume towards biceps than triceps. Training back before biceps will leave your biceps somewhat fatigued before you even start training them. #biceps #bodybuilding #biceptraining #armday #gym

Get yourself a ninja creamie. Worth every penny! #bodybuilding #prep #ninjacreami #ninjacreamirecipe #gymfood

This should be in everyone’s morning routine! Starting the day with some light activity to wake up. It’s so peaceful walking in the dark with no one else around. ##walking##morningroutine##morningwalk##bodybuilding##prep

If you want to grow your shoulders train them frequently with high volume and intensity. They will recover! #shoulders #shoulderexercises #shoulderday #lateralraises #bodybuilding

GOAL: Bigger & sharper than last time. Just over 2 weeks to finalise the look for the first show. #bodybuilding #juniorbodybuilder #juniorbodybuilding #prep #gymrat

WTF am I doing 😂 #bodybuilding #gym #gymhumor #gymrat #gymtok

Damn this lat raise machine feels good! #juniorbodybuilder #bodybuilding #prep #ultraflex #shouldersworkout

We getting there 😎 #juniorbodybuilder #juniorbodybuilding #prep #bodybuilding #fatloss

4 weeks 😎 #juniorbodybuilder #juniorbodybuilding #prep #backexercise #bodybuilding

Just doing what I love and being the best I can at it. #juniorbodybuilder #bodybuilding #bodybuilder #gym #gymtok

Prep Update | 7 Weeks Out Very happy with everything so far this prep I cannot complain, apart from my car getting written off by a drunk driver last week 🚗💥no I didn’t binge because my car got written off. Mainly because I couldn’t get to the shop😁 Any questions please ask in the comments or message me. Current weight 91.7kg (post 2x 750C high days) Current prep low 89.7kg Steps 13k Cardio 35 mins Macros TD cal 2717 P 254 C 345 F 37 Macros NTD CAL 2519 P 254 C 267 F48 DM “COACHING” Or click the link in my bio #juniorbodybuilding #bodybuilding #prep #prepupdate #bodybuilder

Struggling with sleep? Listen to this! People seem to think sleep supplements are magic. They’re not. They are simply there to help improve sleep quality but you need to have these 2 things in place first to make a real difference. The most important thing is going to bed and waking up at the same time EVERY DAY. This will quickly start to set a good circadian rhythm. Making it easier to fall asleep quickly on a night and wake up refreshed in the morning. The next thing is giving yourself some time to relax and decompress before bed. Even if it’s only 20-30 minutes. This will make falling asleep quickly so much easier. When you have these things in place a good circadian rhythm will be set. This means the correct hormones will be released at bed time to make you tired and in the morning to make you feel awake and alert. You also won’t be waking up in deep sleep in the middle of a sleep cycle. This is one of the things that will cause you to wake up feeling like you are basically still asleep and wanting to hit that snooze button. Sleep supplements can be useful and I do use them myself but they make a minuscule difference compared to the 2 things I have just mentioned. DM “COACHING” Or click the link in my bio #bodybuilding #sleep #improvesleep #sleepquality #circadianrhythm

10 weeks out Very happy with how the look is coming along! DM “COACHING” Or click the link in my bio #bodybuilding #bodybuilder #prep #juniorbodybuilder #posing

Prep Update | 10 Weeks Out | Arms & Posing 2 weeks into prep and so far so good. I’m currently 3.4kg down. Fat is dropping pretty quickly and that’s exactly what we want in these early stages. Hunger is in a great spot considering the circumstances of this prep. Macros👇 TD cal 3241 P 264 C 431 F 50 NTD cal 3002 P 262 C 348 F 62 Full arm day👇 I did 4 sets on each exercise DB bicep curl Rope push down Preacher curl Smith JM press Incline cable curl Overhead tricep extension DM “COACHING” Or click the link in my bio #bodybuilding #prep #arms #bodybuilder #gym

10.5 WEEKS OUT | Everything running smoothly. Some post workout shots today after training chest & shoulders. Couldn’t ask for a better start to prep everything is running like clockwork. Slid straight back into the prep groove, but with an improved mindset & better habits. Better sleep, training, digestion & less stress. We are only 1.5 weeks into prep but already some noticeable improvements. Goal: Better than before! DM “COACHING” Or click the link in my bio #juniorbodybuilder #bodybuilding #prep #10weeksout #gym

PREP UPDATE | Hunger lower in prep than before🔐 We are now just over 1 week into prep and just under 11 weeks out from show 1 of 4. currently down 2.75kg so far sitting at 94kg. I was not expecting hunger and cravings to go down when starting prep, but that’s exactly what happened. Before prep hunger and cravings were pretty high due to the fact I was only 7 weeks post show and into a health phase when I started this prep. I was a bit nervous that it would only get worse once I was back in prep, but It’s become much more manageable instead. I feel like the only explanation is that subconsciously my mindset has changed and I’m back working towards a goal. Meaning the hunger I was feeling before was never real? Macros TD: Cal 3320 P 267 C 448 F 51 macros NTD: Cal 3175 P 266 C 382 F 64 Cardio: 35 min x 6 DM “COACHING” Or click the link in my bio #prep #bodybuilding #juniorbodybuilder #prepupdate #gym

Is sugar bad for you post workout?🤷‍♂️ So I love a bowl of coco pops post workout however people keep telling me that “sugar is bad for you” and “you are going to get diabetes” To put it simply, when you eat sugar after a workout your body pulls that glucose out of the bloodstream and into the muscle to store it as glycogen. This is going to help with recovery and fuelling your next workout. I believe all foods have a time and a place, as long as they are consumed in the correct quantities. Yes even sugar! Coco pops are great post workout due to it having a high GI index. This means it will be quickly digested and rapidly restore muscle glycogen. That’s exactly what you want after a workout. DM “COACHING” Or click the link in my bio #bodybuilding #postworkoutmeal #sugar #postworkout #cocopops

No one does front raises anymore! A few videos started going around saying that you dont need to train front delts because they get trained in pressing movements and your front delts are overdeveloped. So everyone seemed to just start ignoring them. Don’t stop training front delts just because someone online, who’s never seen your physique, says yours are overdeveloped. Make your own assessment. Look at your front delts. If you think they are great then fine they might not need much work but if you’d like to improve them, get some front raises done! DM “COACHING” Or click the link in my bio #frontdelts #frontraises #shoulders #bodybuilding #shoulderexercises

Don’t mess up this great curl variation! The incline cable curl is my favourite bicep exercise. I’m a big believer in training muscles in the stretched position and this exercise puts a great stretch on the bicep. However people are taking the best thing about this exercise away from it, the stretch. When you lean forward that removes all the extra stretch that this exercise is meant to be putting on the biceps. Make sure your body is upright and not leant forward to get the most out of this. You should feel a good stretch in the biceps. DM “COACHING” Or click the link in my bio #bodybuilding #bicepcurl #inclinebicepcurl #bicepexercises #biceps

So many people are still terrified of carbs. Here are some of the benefits of keeping carbs at a good level when dieting👇 1) Improved training performance to maintain strength and push high intensity sets. 2) Muscles appear fuller due to carbs being stored as glycogen in the muscle. 3) Leptin the (satiety hormone) stays higher for longer keeping you feeling full. 4) You still get to enjoy nice satiating foods like potatoes, oats and rice. Carbs aren’t the enemy they are your friend. #carbs #diet #fatloss #gym #weightloss

Are you taking your goals as serious as you think? Missing check ins is one of the biggest signs to me that you’re not taking your goals seriously. It’s EASY it takes 15 minutes. Not to mention that you pay for this service to improve your physique, performance or whatever it may be. Personally I’m exited to check in each morning to get my coaches opinion on how things are going, ask him questions and see what potential changes are being introduced. Be the “annoying” client that asks questions and wants to learn and understand why your coach wants you doing certain things. DM “COACHING” if you’re not going to miss check ins. #bodybuilding #checkin #bodybuilder #coach #physiquecoach