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Bayley Smith // Strength & Conditioning Coach

@bayleyinprogress

425

followers

398

following

🏋️‍♂️Sharing my journey & Helping you with yours
✝️ Fitness | Mindset | Faith
⬇️ Free Hypertrophy Blueprint

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Been a hectic year, stoked to be back healthy and ready for this new chapter by @bayleyinprogress

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18 days ago

Save this for later ✅

Skip the confusion, ask yourself what you want to be improving in and use this rep range guide to meet those goals

- Building Strength
- Building Muscle
- Building Endurance

When you start dipping into the next rep range it’s time to bump those weights up (progressively overload) so you continue to progress in the desired area
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#fitness #fitnesscoaching #strengthcoaching #musclebuilding #bodybuildingcoach #strengthandconditioningcoach taken in New Zealand by @bayleyinprogress

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1

a year ago

Life may be hard. But remember you have more than most. And the ability to acquire and work for the life you dream of, stay safe have a blessed weekend 🙌
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@bayleysm1th taken in Cromwell, New Zealand by @bayleyinprogress

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10

a year ago

Better late then never 🤣 Here’s my favourites from @icnnewzealand South Island champs

Although the end goal of competing at a national level was cut short this year, I’m glad I was able to listen to my body and not push into hating the journey

This experience and the preparation that went into it has taught me so much about myself and how I can help others through their own fitness journey

Huge thanks to the support crew @shannbfitness @coachjoelene @theworkshopfitnesscentre and my friends and family who had my back leading into this and putting up with me, you guys are the real MVPs

What the future holds is still a mystery but for now back to the basics and enjoyment of life and the things that are important by @bayleyinprogress

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16

a year ago

3 Week pre comp Physique update + some cinematic spice
- Back on track, ready to go 🫡 22 days and counting
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@shannbfitness
@coachjoelene
@theworkshopfitnesscentre
@icnnewzealand
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#gymmotivation #chestpump #posingpractice #mensphysique #icompetenatural #cinematicgym by @bayleyinprogress

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a year ago

Consistency, Consistency, Consistency
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#gymthreads #gymmotivation #stopwastingtime #startnow‼️ #musclegrowth by @bayleyinprogress

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2 years ago

❌ If your form is shot, your progress will be too

It sucks feeling lost in your training, if your sick of being small and need some straight put guidance click the follow button and stick around for more
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#musclegrowth #hypertrophy #gorillaback #latspread #fitnesstrainers #onlinecoaching💪 by @bayleyinprogress

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2

a year ago

🔥 🤝 How to perform the single arm lat pulldown for big wings:

• Use a handle grip or cuff and raise the cable to its higher point

• Grab the Cable with your outside arm crossing in front of your body, this angle allows for a far deeper stretch

• Kneel on one knee and use your other leg for support to keep your body upright

• Pull the cable down toward your waist line stopping once your upper arm is straight with your torso and no further

• Slowly release the weight back up ensuring you get a full stretch and hold the tension at the top of the rep

• And repeat

• STRUGGLING TO GROW? Drop me a Follow For More Tips

#backgains #latpulldown #backwork #hypertrophy by @bayleyinprogress

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20

2 years ago

Momentum is key 🔑
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@bayleyinprogress
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Set backs are inevitable, staying consistent and picking yourself back up each one, resetting, refocusing on your gym goals, life goals, financial goals. Pull yourself back to your flow state, eliminate distractions and focus on the work at hand by @bayleyinprogress

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12

2 years ago

One foot in front of the other. Sometimes it doesn’t feel like a lot, but it’s far better then taking a step backwards
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#prep #bodybuilding #caloricdeficit #leanislaw #eatcleangetleantraindirty #trainingforlife #fitnesscontent taken in New Zealand by @bayleyinprogress

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8

a year ago

HERES WHY:
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Over complicated exercises:
- There’s a lot of rubbish on social media, some is useful yes but if your just starting things out chances are there’s ZERO reason for you to be doing ridiculous exercises cause somebody says it’s helpful, stick to the basics first
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Overtraining:
- Rest days are important and so is not overdoing your working days, your only limiting how hard you’ll be able to push for your next session so take it back a notch and build up slow and steady rather then being burnt out
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Winging it:
- You can’t expect to see progress without some sort of structure to your training. It’s important to follow a semi structured routine when your starting which will also meant your training everything evenly during the week
(I see you skipping legs 👀)
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Remember to keep things simple, consistency is all that really matters if your new to the gym not fancy exercises or mental workouts. Understand how much your body can take and work up from there ✌️
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#gymbeginners #gymbeginner #newtothegame #fitnesscoaching #musclegrowth #workout by @bayleyinprogress

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2 years ago

3 things I wish I knew sooner 👇
Don’t forget to click that follow button

- Slow Negatives:
You are stronger in the extension part of the exercise, use this to your advantage and slow down the rep. Time under tension builds muscle, holding tension in a stretched position has been shown to produce the most gains

- Progressive overload:
Increasing reps or weight over a period of time consistently is important. Find a weight that you can achieve your desired rep range. Once your hitting a higher rep range with the same weight it’s time to move up the weight and repeat

- Pushing To Failure:
We often stop short of what we are capable of, this prevents growth. Your last 3 reps until failure have shown to be where the most growth happens. Pushing through to failure on your last set or finishing with a drop set is something I’ve found a lot of progress in by @bayleyinprogress

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3

2 years ago