Instagram story viewer> @ngmaxworthy> Posts

ɴᴀᴛᴇ 🇦🇺

@ngmaxworthy

719

followers

1109

following

🤙 ʟɪꜰᴇ ɪꜱ ᴀ ꜱᴡᴇᴇᴛ ɢɪɢ.
👷🏽‍♂️ ᴏᴡɴᴇʀ @poolrestorations
📍 ᴄᴇɴᴛʀᴀʟ ᴄᴏᴀꜱᴛ, ɴꜱᴡ.

POSTS STORIES REELS TAGGED

Those little adventures are good for the soul.

📸 - @itsbrennanwalker by @ngmaxworthy

83

5

3 years ago

Recreation. 🌞 by @ngmaxworthy

71

2

5 years ago

Rapid test for a tan came back positive. 🌞 taken in Copacabana Beach - NSW, Australia by @ngmaxworthy

92

5

5 years ago

Took on Nathan @ngmaxworthy in a dead-hang challenge today — too strong! 💪
Champion fella, and I always enjoy his company when we’re in the gym together. 👊🔥
#MindBodySpirit #GymLife #DeadHangChallenge #StrengthTraining #HealthyHabits taken in Impact Gym Erina by @ngmaxworthy

234

8

a year ago

Needed some time to reflect on 2024;

A year that felt like it went by in a blink of an eye.
A year of an endless supply of dopamine, adventure, new experiences, last minute bookings, unfathomable amount of DJ's, beach clean ups, owning GYG shares, house renovations, seeing some of my oldest friends get married and just being around the best company I could ask for throughout.

Beyond greatful for everything.

It was also a year of hard work that lead me here to do whatever the hell I want, and by treating people with respect and kindness while getting back in return is cheat code for happiness that I'll never part ways with.

Always build up those that are around you.

Is 2025 a year of more posting?
@itsbrennanwalker sure hopes so!

Just get busy living,
Let the good times roll 🤙 by @ngmaxworthy

108

11

2 years ago

One of the most common questions coaches get asked is how to make training more time-efficient. Drop sets have been a go-to technique for decades for this reason, and studies show they’re an effective way to maximise results in less time.

Today, we pushed things to the next level with an advanced drop set technique.

We started with a supra-maximal load on the first rep, adding extra weight and holding a five-second pause at a 90° knee angle to fully engage the muscles.

Then, we dropped some weight and went straight into 10 continuous reps – this is the first ‘drop’ and where the real work begins.

After a quick 10-second rest, we lowered the weight again and began the next round with another heavy first rep, holding that same pause and maxing out the load before completing 10 more reps.

We repeated this cycle one more time to finish a single drop set, then did 4 rounds in total to make sure it sticks – as some are slow learners @ngmaxworthy 🤪

Have a plan 📝
DM me for coaching (one on one or programming).

🎥 @itsmichaelmark
.
.
.
.
#dropsets #drop #set #pendulum #squat #squats #strength #training #fitness #adidas #adidasau #impact #gym #adidastraining @adidasau @adidas @im.gymerina taken in Impact Gym Erina by @ngmaxworthy

44

3

2 years ago

Two key principles for training success and better results:

1. Being fit enough to manage the demands of training, while recovering properly between sets, exercises, and training days. This allows you to maintain a high training load throughout the cycle, enabling your body to absorb and positively adapt to the program.
2. Reducing imbalances that can develop between limbs, muscle groups, and stabiliser systems.

A well-structured training block should focus on improving overall endurance, strength, mobility, and coordination. By building up these foundational aspects, you’re setting yourself up to perform any physical task more efficiently, with better results.

To enhance your clients’ outcomes, concentrate on developing strong cardiovascular fitness and general strength/stability before progressing to high-volume, goal-specific phases of training.

This session is a great example of a high-volume, well-executed lower body workout that can only be completed and recovered from thanks to the high level of fitness maintained year-round through cardiovascular conditioning and structured phases focused on developing balanced strength and stability.

Session Details

Repeated Triset

A1. Leg press using the 1¼ method, 3 x 12, rest 10 seconds
A2. Leg Extension, 3 x 15+15+15 drop set, rest 10 seconds
A3. Leg press (same weight as A1), 3 x 15, rest 3 minutes

B. Pendulum squats (multi-method drop set)
First rep only: slow eccentric with supra-maximal load, hold for 3 seconds at 90-degree knee flexion, reduce weight –
10 reps at normal speed.
Then one rep only: 3x3 method (3 x 3 sec holds at different points in the eccentric range, concentric at normal speed).
Rest 2 minutes,
3 sets of the multi-method drop set

C. Single-leg hack squats, 3 x 10, rest 2 minutes

D. Standing calf raise, 3 x 10+10+10 drop set, rest 2 minutes

The fitter and more balanced your clients are, the higher the level of training they can handle.

Have a structured plan 📝
DM me for coaching (one on one or programming).

🎥 @itsmichaelmark

#leg #training #adidasau #adidas #fitness #impact #gym #legpress #legextension #strength #training @im.gymerina @ngmaxworthy taken in Impact Gym Erina by @ngmaxworthy

61

5

2 years ago

Leg day with the one and only, @ngmaxworthy 😎

Hope you all pick up some solid tips from Maxy on how to crush your next leg session!
🎥 @itsmichaelmark
.
.
.
.
.
.
.
.
.
.
.
#legday #legs #with #maxy #impact #gym #liftsmart #strength #training #fitness #adidas #adidasau @im.gymerina @adidasau @adidas taken in Impact Gym Erina by @ngmaxworthy

83

13

2 years ago

EXERCISE SELECTION 🤔

How do we decide which specific exercises to perform for each muscle group?

Have a plan ✏️
DM me for coaching (one on one or programming).

🎥 @itsmichaelmark
@ngmaxworthy @im.gymerina
.
.
.
.
.
.
.
#exercise #selection #programming #gym #fitness #structure #impact #gym #erina #adidas #adidasau @adidas @adidasau taken in Impact Gym Erina by @ngmaxworthy

76

2

3 years ago

General Preparation Phase:

Over the past four weeks, @ngmaxworthy training schedule consisted of Lower Body, Vertical Upper Body, and Lower Body, Upper Body Horizontal splits.

Approach: Utilising total body circuits
Repetitions: 20
Sets: 2-3
Rest: 30 seconds between exercises - 60 seconds after completing each circuit

Today’s focus is on Lower Body and Vertical Upper Body exercises.

A1: Standing banded lateral walk
A2: Swiss ball plank
A3: Romanian deadlifts
A4: Reverse crunch, knees to chest

B1: Back elevated single-leg hip extensions
B2: Underhand grip pulldowns
B3: Reverse hyper off bench
B4: Lying DB (in each hand) pullovers

C1: DB step ups
C2: Kneeling DB press, pronated grip
C3: DB split squats, FFE
C4: Seated DB lateral raises

D1: Low cable external rotations
D2: Reverse grip tricep pushdowns

Need a plan? ✏️
DM me for coaching (one on one or programming).
.
.
.
.
.
.
.
📸 @itsmichaelmark
#general #preparation #phase #upperbody #lowerbody #training #split #impact #gym #adidas #adidasstrength #adidasau @im.gymerina @adidasau @adidas taken in Impact Gym Erina by @ngmaxworthy

54

0

3 years ago

Finally getting @ngmaxworthy to train legs 🙄😌🥲

Have a plan ✏️
DM me for coaching (one on one & programming).
📸 @itsmichaelmark
.
.
.
.
.
.
.
.
.
#basics #plan #structure #training #programs #fitness #health #impact #gym #adidas #adidasau @im.gymerina @adidas @adidasau taken in Impact Gym Erina by @ngmaxworthy

56

2

3 years ago

As we aim to achieve muscular balance, resistance training exercises are divided into distinct planes of movement:

Lower Body:
• Ankle
• Knee Dominant
• Hip Dominant

Core:
• Anterior
• Lateral
• Rotation
• Stability

Upper Body:
• Vertical (Push & Pull)
• Horizontal (Push & Pull)
• Stability (Scapula & Humerus)
• Elbow Flexion & Extension
• Wrist/Grip

Want to learn more?
Have a plan ✏️
DM me for coaching (one on one or programming).

Was great to train @sydney’s male model @ngmaxworthy before his up coming shoot 📸

🎥 @itsmichaelmark
.
.
.
.
.
.
.
.
#general #preparation #phase #strength #training #upperbody #core #lowerbody #fitness #training #plan #impact #gym #sydney #model #life #adidas #adidasau @im.gymerina @adidas @adidasau taken in Impact Gym Erina by @ngmaxworthy

119

7

3 years ago