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Focus Training Systems

@focus_training_systems

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CLIENT UPDATE: BECKY REID

Becky and I have been working together for the past two months, and the changes in her body composition so far have been nothing short of phenomenal!

Without a doubt, one of the most dedicated and hardworking individuals I’ve had the pleasure of coaching, and what she’s achieved in such a short period of time are a true reflection of the work she’s been putting in day in & day out.

We’re now approaching the end of our cutting phase and getting ready to shift our focus towards building some quality muscle mass onto her frame.

In Becky’s words, “I want bigger glutes and biceps.” 💪🏼🍑

I’m extremely stoked with Becky’s progression, but even more impressed by her consistency, discipline and adherence to everything we’ve put in place. She’s trusted the process, executed the plan and let the results speak for themselves.

Now it’s time to fuel up, push hard and pack on some quality muscle. Incredible work so far & excited to see what we can build from here.

Absolute gangsta effort! 🤝 @beckyy.reid @beckyyyr by @focus_training_systems

Are you training for muscle growth, or just chasing the feeling of a hard workout? 🧠

Mechanical tension is the primary training stimulus responsible for muscle hypertrophy.

When muscle fibres produce force against resistance, they receive signals that promote growth and adaptation over time.

The goal isn’t to just make an exercise harder. It’s to create a productive stimulus for the muscle you’re training.

QUALITY OVER JUST MOVING WEIGHT.

To maximise the effectiveness of your working sets, focus on:

👉Challenging loads with appropriate technique.
👉Training sufficiently close to muscular failure.
👉Controlling the movement through an effective range of motion.
👉Progressively increasing performance over time.

You don’t necessarily need heavier weights every session. You need consistent, challenging muscular effort.

NOT TOO FAST. NOT UNNECESSARILY SLOW.

Tempo refers to the speed at which you perform each repetition.

Moving too quickly without control can compromise execution and shift emphasis away from the intended muscle.

However, deliberately slowing every repetition isn’t automatically better either.

The goal is to control the weight, maintain sound technique and lift with intent.

SLOWER DOESN’T ALWAYS MEAN BETTER.

Increasing the duration of a repetition increases time under tension, but that doesn’t automatically increase the muscle building stimulus.

Excessively slow repetitions can sometimes reduce the load you can use or the number of quality reps you can perform.

Rather than focusing on how long a set lasts, focus on how effectively you’re challenging the working muscle.

Control the movement. Don’t unnecessarily prolong it.

MORE EXHAUSTION DOESN’T MEAN MORE RESULTS.

Short rest periods can make your workout feel significantly harder.

Your heart rate stays elevated, breathing becomes heavier and fatigue builds faster.

But this doesn’t necessarily mean you’re creating a greater stimulus for muscle growth.

If the insufficiency of recovery compromises your next set, you’re potentially sacrificing quality training performance for the feeling of intensity.

REST LONG ENOUGH TO PERFORM.

A practical starting point is around 2–3 minutes bet by @focus_training_systems

Almost 10 years strong! 💪🔥

As we approach our 10th year as a training facility in Mackay, we want to say a massive THANK YOU to everyone who’s been part of our journey! 💙

Here’s to many more years of training, community and good vibes!

Memberships from just $10/week! 💥

#FocusTrainingCentre #MackayFitness #10YearsStrong by @focus_training_systems

Client Update with @cameronstevenss_

We’ve been working with Cam since March. The past few months have been about planning/educating on playing the long game & he his adherence and commitment to this speaks for itself.

We started with a recomposition phase bringing body fat down, building lean tissue and focusing on creating a much stronger overall shape. From there we pushed the cut a little further before transitioning into a slow, controlled build.
Food has gradually come back up, training performance continues to improve and the focus now is adding quality size without unnecessarily bringing excess body fat along with it.
Each phase has had its purpose for Cam. He is confidently progressing and more importantly understands exactly why we are doing these things along the way.

Plenty more to build from here as we potentially work towards something a little more serious in 2027!

Excellent work big man! by @focus_training_systems

A better training program isn’t built by chasing more exercises, more complexity or whatever is trending this week.

Can you actually stick to the plan? Are you doing enough quality work? Are you training hard enough to create a stimulus? Are you recovering well enough to repeat that performance? And most importantly, are you progressing over time?
Once those pieces are in place, then other programming details can be used to refine the process but they should never distract you from the fundamentals.

A few things worth remembering:
• Adherence comes first. The best program is one you can consistently execute.
• Volume, intensity and frequency work together. Frequency is simply a tool for distributing your weekly workload.
• Progression is more than adding weight. More reps, better technique, greater control and improved execution all count.
• Exercises should fit the person. Your structure, goals, training history and ability matter more than what’s currently popular.
• Hard training still needs to be recoverable. The goal isn’t to destroy yourself in one workout. It’s to accumulate productive training over weeks, months and years.

Too many people try to major in the minors.
Build the foundation > train with intent > track what you’re doing > progress with purpose.

Save this one for the next time you’re tempted to completely overhaul your program because you saw a new workout on Instagram… by @focus_training_systems

Working with Cameron today here on a couple of simple changes to his lat pulldowns and seated rows.

On the Lat pulldown movement , we thought more about bringing the elbows in and slightly forward rather than letting them flare too wide helping him get a little more lat involvement through the movement.

On the seated row, we focused on staying more upright instead of leaning too far back and turning the rep into something it wasn’t meant to be or hoisting momentum through the movement.

Both adjustments meant knocking the weight back slightly but progress isn’t just about adding more weight every week. Sometimes it’s about taking a step back, owning the movement, and then building from there with better control and better form.

Move well first. Then load it. 💪 by @focus_training_systems

Over the past couple of years Sam has completely transformed himself. At almost 2 metres tall, he’s one of the biggest guys in the gym, but his journey has been shaped by far more than training alone. We’ve worked through shoulder and knee injuries while balancing the demands of a busy career and family life.

Sam’s mindset is what sets him apart from the rest. He understands that success comes from controlling what you can, showing up as consistently as possible, and giving 110% when he’s in the gym. That level of effort is why he’s achieved what he has so far.

Proud of everything you’ve accomplished my man! Plenty more to come. 👏💪 by @focus_training_systems

Fat loss that lasts, starts with asking better questions.

Instead of asking, “What will get the weight off fastest?” ask, “What can I realistically maintain long term?”

Intense cardio can help create a calorie deficit, but prioritising building muscle provides a more sustainable foundation for the long term.

Resistance training helps preserve lean mass, supports your metabolism, improves strength and makes it easier to maintain your results over time.

It isn’t about the most extreme plan, it’s about consistency, adherence and building habits you can repeat for years, not just a few weeks before burning out.

#Focus #Consistency #Results by @focus_training_systems

CLIENT UPDATE – Robbie Carter 💪

As a new dad to two young boys, working full-time while juggling all the responsibilities that come with family life, it would be easy for Robbie to neglect his own health. But he’s made it a priority to do his best tracking his nutrition and training consistency to the best of his ability.

He gets up at 4 o’clock in the morning, trains in the gym, sends me the metalcore track of the day so I know he’s been and then goes back home to help the family get ready for their day.

He is a role model of a father and is efforts do not go unseen. We often have our discussions about how it can be frustrating when others can’t see the effort you maintain in the dark while it feels like some days you’re carrying the world on your shoulders.  As hard as it is to force yourself up in the early hours, he gets as many sessions in as his schedule allows and continues to show up for himself and his family.

We started working together at 84kg, and he’s now sitting at 72kg. While Robbie has always been naturally strong and strength is never usually an issue for this man, our main focus has been reducing body fat, improving health, and feeling better in himself overall.

The results speak for themselves, but what impresses me most (and I’m sure a lot of you reading this) is the reason behind all of this: the example he’s setting for his boys; proving that even with a busy career and a young family, you can still make time to look after yourself.

Join me in congratulating Rob on the progress he’s made so far. The work isn’t finished yet, but he’s doing an outstanding job and should be proud of how far he’s come. @_robbiecarter

#Focus #Coaching #ClientUpdate by @focus_training_systems

Sore doesn’t always mean successful.

While muscle soreness can occur after a hard training session, it’s often influenced by factors outside the gym such as poor sleep, inadequate nutrition, dehydration, stress, and recovery habits.

The best training programs aren’t the ones that leave you unable to walk for a week… They’re the ones that allow you to recover, train consistently, and progressively get stronger over time.

Don’t chase soreness. Chase progress.

#Focus #Gym #Progress by @focus_training_systems

We’ve been good friends with @liamspringer_asn_ from @_tactical_training_ for long time.

Something 12 years of training together has reinforced is that the longer you’re in this industry, the more you realise there is ALWAYS more to learn & to be applied.

Liam, Jed & the whole Focus Team have spent years working with a diverse range of individuals from general population clients through to athletes, bodybuilders as well as those preparing for physically demanding occupations. Despite the differences in their goals, the underlying principle remains the same: effective programming starts with understanding the individual in front of you.

Too often, coaches become attached to a specific training style or methodology. In reality, the most effective approach is the one that aligns with the client’s goals, their training history, lifestyle, preferences, and current capacity. Being able to understand that is incredibly important when providing guidance to others.

Sessions like this are valuable because they provide an opportunity to challenge ideas, discuss our programming concepts, and exchange practical experience.

While research and formal education provide the foundations, applied experience is what allows those principles to be implemented effectively in the real world & be translatable to another personal physiology.

One of the greatest strengths of the fitness industry is the ability to learn from other professionals who bring different perspectives and experiences to the table.

Twelve years later, we’re still training together, still asking questions, still refining our approach, and ultimately looking for better ways to help the people who trust us with their training.

@focustrainingcentre_mackay
@_asn_mackay_
@asn_fuelled
@jedmackle
@liamspringer_asn_

#Focus #Training #Gym #Coaching by @focus_training_systems