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coachkennyswoll

@kennyswoll

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Helping men build the discipline & structure to transform their body, confidence and ultimately life.
@gmfteam athlete
1:1 coaching 👇🏼

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Alone time, no distractions and gains.

#bodybuilding #gym #gymreels #discipline #explore by @kennyswoll

Full day of eating - Training day

#bodybuilding #gym #fdoe #discipline #explore by @kennyswoll

Full Day Of Eating - Rest Day

#bodybuilding #gym #fdoe #discipline #explore by @kennyswoll

Left pre holiday 85.3kg
Right post holiday 83.7kg

Calories will remain the same pre holiday. Training will also remain the same 4 days posterior, push, lower, pull. Steps 15k NTD and 12k TD. Estimated 4-6 weeks and I’ll be back to peak form. It’s that easy. Yes, this holiday will set me back but it’s the trade off Im willing to pay. You can enjoy yourself whilst on holiday it’s what you do after that matters.

Vietnam you were a dream. I’ll do it all again. Especially with the same crew.

#bodybuilding #gym #holiday #discipline #fyp by @kennyswoll

GMF athlete @kennyswoll putting in the work in the off season the last couple of years, a great reminder that the “off season” is no excuse to get sloppy and eat everything under the sun.

#teamgmf #bodybuilding #offseasongains by @kennyswoll

This is just a simple way to approach some basic progressive overload with back off sets.

I personally like this approach as I could test my strength top set followed by a hypertrophy back off set.

Why not do the second set with the same weight?

No one said you can’t. You can. I do that often too.

I like it as it gives me motivation to hit two different sets for rep PR’s rather than keeping the same load.

Try both out to see how you like each one and just remember that it all comes back to beating your log book.

#bodybuilding #gym #gymreels #workout #fyp by @kennyswoll

A deload is a planned reduction in training intensity, volume, or both. It’s a strategic recovery phase that allows your muscles, joints, and nervous system to fully recover so you can come back stronger.

When you train hard week after week, fatigue builds up even if you don’t feel it right away. Without recovery, progress stalls, risk of injury rises, and motivation drops.
A deload prevents:
Overtraining
Plateauing
Joint aches and burnout

You can deload by either:
Reducing weight - back off set with 3-4RIR
Reducing volume - Keep weight the same, but cut sets/reps in half. Top set with 3-4RIR
Or take the week off training.

Train hard. Recover harder

Coaching link in bio

#bodybuilding #gym #gymreels #deload #explore by @kennyswoll

Pull day 🤝

2 vertical & 2 horizontal exercises, 1 rear delt & 1 bicep

You don’t need 10 different exercises to build a thick, wide back. Stick to these key movements patterns for a FULL back development with a sprinkle of rear delts & biceps for a complete pull day and progress them over time:

Vertical Pull (Cable or Machine) - lat focused Horizontal Row (Cable, Machine, or DB) - Mid lat focused
Chest-Supported Row (Machine or Incline Bench
DB) - upper back dominant

Use a mix of machines, cables & free weights 2-3 hard sets per exercise
7-12 reps with full ROM, good execution and high effort.

Progress your lifts.
Keep it simple.

Coaching link in bio

#bodybuilding #gym #gymreels #pull #hypertrophy by @kennyswoll

Most importantly have fun with it.

#bodybuilding #gym #gymreels #fitness #explore by @kennyswoll

Can’t forget protein and oates.

#bodybuilding #gym #gymreels #chickenandrice #explore by @kennyswoll

Consistency is all it takes.

1:1 coaching link in bio or DM me

#bodybuilding #gym #gymreels #explore #consistency by @kennyswoll

8 weeks
76.7kg > 73.4kg

This might not look like a huge weight change, but the goal of a body recomposition isn’t to lose as much body weight as possible. The main goal was to drop body fat while increasing fullness, performance, and maintaining muscle tissue.

Once Mathew and I started working together, we focused on consistency with his nutrition especially his carbohydrate intake. Consistent carbs meant better muscle glycogen storage and hydration. As a result, his muscles looked fuller while he continued losing body fat in a calorie deficit.
Resulting in a small change on the scale, yet the visual transformation is far more impressive.

This is why you shouldn’t judge your progress by the number on the scale alone. The mirror, progress photos, performance in the gym, and body composition tell a much more complete story.

Now that Mathew has reached a leaner body composition and his glycogen sensitivity has improved, he’s in the perfect position to transition into a lean bulk and build quality muscle from a much better starting point.

Sometimes the biggest transformations aren’t the ones with the biggest drop on the scale. by @kennyswoll