Instagram story viewer> @roc.fitness> Posts

Richard Cross | Personal Trainer

@roc.fitness

1.9K

followers

605

following

💪🏼 Making muscle building and fat loss achievable and uncomplicated
🧠 Smarter training that gets results

POSTS STORIES REELS TAGGED

I've written a e-book, and you can get it for free!

If you've seen your progress plateau and are tired of working hard but not getting anywhere, but want to build a lean, muscular physique then the Muscle Building Blueprint is your entry point—a free e-book that introduces my no-BS training style and core principles for sustainable muscle growth.

This isn’t the whole journey; it’s the foundation and introduction to my training ethos and way of doing things. Inside, you’ll find the simple, effective strategies that help clients break past plateaus and fix common training mistakes. There even two free programmes inside, one 3x per week full body and one 4x per week upper/lower split.

Want to see the difference my approach can make? Grab your free copy through the link in my bio and start building muscle and strength the right way. taken in London, United Kingdom by @roc.fitness

47

2

2 years ago

Over my career, I’ve helped countless people transform their bodies (this isn't even half of my client transformation photos!), and I’ve learned one key lesson: Results aren’t left to chance. They’re built on clear, personalised plans and smart training. Whether the goal was shredding fat or building muscle, every client needed the same thing—a straightforward plan to cut through the noise and make real progress.

If you are frustrated with:

- working with coaches who don't understand you
- putting effort in but not seeing results
- advice like 'just eat in a calorie deficit!'
- confusing and constantly changing trends
- being told you need to train like a professional bodybuilder to see results

Or are dealing with injuries that need special consideration—it’s time for a different approach.

If you’re ready for coaching that gets real results, DM me today to learn how I can help you. taken in London, United Kingdom by @roc.fitness

40

1

2 years ago

A 25min marathon PB doesn't happen by accident

Huge congratulations to my client Jason, who crossed the line at the Paris Marathon in 3h24m!

This is what happens when you combine running with a well balanced strength programme. Running on its own can only get you so far, past a certain point we have to increase the tolerance of muscles involved in running in order to progress further

That being said strength training for runners isn't about just throwing more weight and more reps at the problem. Volume, tolerance and exercise selection all have to be dialled in or you just end up tired and injured heading into race day

As a trainer there is genuinely nothing better than working with clients who push themselves, and Jason is undoubtedly one of those! taken in Anytime Fitness Balham by @roc.fitness

39

2

6 months ago

78kg ➡️ 85.5kg and some bench PBs

A very successful gaining phase for @koachkar, with a decent amount of size added to his frame with minimal fat gain

Helping clients gain muscle is one of my favourite elements of training as the majority of a trainer's day to day is typically spent working on fat loss so this was a really fun project

Seeing size go on whilst strength pushes up to all time highs is seriously enjoyable, especially as Josh hit a lifetime PB on barbell bench press of 100kg x3, which was made all the more impressive as this was straight after pressing the 46kg dumbbells for 8 reps. Serious stuff at this bodyweight!

This is where being well fueled for gaining is essential, especially when we need to eat enough to drive muscle growth. As I often say "nutrition dictates the results of your training". Gaining can often be a tightrope to walk, eating enough to push weight up, but not so much that we add unnecessary amounts of bodyfat

Something Josh mentioned during this that really hit the nail on the head was "maybe I've never actually been weak, just under fed"

This is where we need to take a focused look at nutrition, taking into account how food intake impacts energy levels, digestion, mood and other factors which are all too often overlooked. Gaining is always more than just a case of eat big to get big

This was a really enjoyable phase, now time to get some bodyfat off and get peeled! by @roc.fitness

24

1

7 months ago

Good to be back with the boys! 41-25 win, time for a Guinness @ironsidesrugby taken in Battersea Ironsides Sports Club by @roc.fitness

45

0

9 months ago

8 weeks, 10kg of fat & a half marathon PB

This training block with Arman has been an absolute pleasure to oversee. Mostly because as a trainer getting to watch a client absolutely lock in on their goals, get their head down and work hard is one of the best parts of this job. He asks questions, is constantly looking to improve and isn't afraid of putting the work in

And when I say work hard, I don't mean just training hard a couple times a week in the gym. A transformation like this requires a daily focus on nutrition. Food intake planned out in advance, pints swapped for diet cokes and on a treadmill getting steps and movement in on non training days

Halfway through the block Arman had a half marathon on the calendar. Rather than press pause we rewired the plan so the running fed the fat loss and the strength work kept his legs strong and capable of tolerating the demands we were making of them. Race day came and he sliced eleven minutes off his best time. Anyone who thinks that cardio kills your gains should rethink that assumption

In 8 weeks Arman has achieved what takes most people 8 months. Over ten kilos of fat gone, a faster runner, one of the most insanely muscular backs I've ever seen, an even stronger mindset all topped off with a jawline that you could sharpen a knife on

Very proud of this

@anytimefitnessbalham taken in Anytime Fitness Balham by @roc.fitness

60

6

a year ago

More clients smashing marathons for fun!

Massive congratulations to Marc for completing his first ever marathon in an impressive time of 4h 39m

Marc likes to push himself, so each year he sets himself a challenge that pushes him outside of his comfort zone whilst rasing money for charity. After having jumped out of planes and zip lined off some of London's tallest buildings he decided a marathon was next on his list

He needed some help with his running technique and a few more other advanced areas which were outside of my expertise, and there was one man for that job; the long distance legend Gus at @brick.performance

Gus took charge of the running aspects while I managed Marc’s strength and conditioning

Marc’s dedication and consistency made coaching his strength sessions incredibly straightforward. We gradually increased his distances, pushed his performance, all whilst seeing quicker recovery between runs

Like many runners we used the Hampton half marathon as a test and we were very happy with the results, a 1h 54m which was a 6 minute PB despite the run feeling 'easy'

It was time to push up on distance and test out shoes, kit and gels for race day which saw a 20 mile run in a punchy 3h 10m

As race day approached we fine tuned Marc’s gear, nutrition strategy, and pacing. Despite challenging conditions on the day, including 21°C heat and crowded roads, Marc crossed the finish line strong and confidently. Amazingly by Wednesday he reported feeling fully recovered

Marc didn't just achieve a personal milestone; he also raised an incredible £21,500 for the fantastic charity @tommys

A huge thanks to Gus for his invaluable input. Now, we're already busy planning Marc’s next challenge 💪🏼 taken in Anytime Fitness Balham by @roc.fitness

32

1

a year ago

Say hello to our extremely experienced… PT Rich! 👋

With over 13 years of experience in the fitness industry, he has trained hundreds of people by supporting them in regaining control of their health and fitness. 😮🏆

No two people move the same - and not all training plans should be either. @roc.fitness’ niche is taking the time to understand your movement, your capabilities and your goals. His role is to make a plan that works with your body and not against it. 🙏💯

Say goodbye to template or one-size-fits-all plans and say hello to personalised health and fitness plan to train better, stronger and smarter. 🔥👏

Whether you’re starting out or want to take your fitness to the next level, don’t hesitate to DM @roc.fitness now to create the very best version of you! 👌🌟

#Balham #AFBalham #fitnessjourney #transformation #PTLondon #fitfam taken in Anytime Fitness Balham by @roc.fitness

101

6

a year ago

From broken leg, torn ACL & PCL to marathon

Rebecca had always planned to run a marathon however being hit by a car whilst riding into work meant a broken tibia and torn ACL and PCL so that plan was put on the back burner

Rebecca came to me after being cleared to train by a physio, however after being off her feet for so long and all the rehab she could manage just 100m on a treadmill until her knee was in pain

Our plan was to to train as though she was still going to run the marathon, however unlikely this seemed as she still had her entry. So we kept chipping away at the programme, slowly adding weight to her lifts (despite Rebecca's many protests!) and before long she hit her first 5k run

5k eventually became 10k, which became progressively faster 10k's and before we knew it the Hampton half marathon came around; a perfect chance to test her knee and see if it could handle the distance. Turns out it could with a time of 2h 11m

We pushed on with the training, with another half on the cards which despite being on a hilly course with a lot of wind was a 2h 4m and a new PB. It was also around this time I started suspecting Rebecca's penchant for cheese and wine might actually be enhancing her performance

This gave us the confidence to take on the full 26.2 and sure enough it was time to tackle the Brighton marathon which she did in an incredible time of 4h 54m

Yes, structured training was key but Rebecca’s determination, resilience, positivity, and occasional stubbornness truly drove this achievement

Super proud of her and what an inspiration for anyone facing setbacks! taken in Anytime Fitness Balham by @roc.fitness

47

0

a year ago

It's fine to lose the battle, just make sure you win the war

Today's session was rubbish. Even my warm ups felt heavy, my top sets were down on both weight and reps, energy was low, and nothing clicked. This pic was taken two weeks ago where I pressed 42kg for 5 reps. Today I struggled to get 4 reps out with 40kg.

But here's what I've learned after years of training both myself and my clients: these off days are just data, not defining moments.

Your body isn't a machine and you aren't a robot. Sleep, stress, nutrition, hydration, having a shit day at work, they all impact performance. Some days you're the hammer, other days you're the nail.

What separates those who get results from those who don't isn't having perfect sessions every time. It's the ability to show up consistently despite the bad days. I keep pushing the consistency line because it really is that important.

Remember:
• One bad session doesn't erase your progress
• Strength fluctuates naturally. Nothing in training is linear
• The long-term trend matters more than daily performance

I'll be back at it next session though because that's how the war is won, by refusing to let the battles define your training progress. And this is exactly why I don't coach "perfection", I coach consistency, because that's what actually gets results. taken in Anytime Fitness Balham by @roc.fitness

32

2

2 years ago

Traditional bodybuilding-style programmes demand a massive time investment that most people simply cannot sustain with jobs, families and actually having a social life.

Unless you're the kind of person who has 2 hours per day to spend in the gym, can weigh every gram of food and are in bed by 9pm every night then you've set yourself up for failure before you even begin.

Instead, my training philosophy focuses on simple, sustainable actions that fit into everyday life:
- Consistent protein intake (most days, not perfect)
- Regular movement (get outside and enjoy life, not marathon gym sessions)
- Moderate habits (limiting alcohol, but not eliminating joy)

Your programme MUST be built on working with your lifestyle, not against it. If you already have a busy life then why are you turning your training and nutrition into a second full time job?

This client is seeing steady progress because they're following a plan they can actually maintain long-term. Not some flash in the pan, get results in 6 weeks then rebound and end up back at square one.

I keep harping on about how muscle gain takes a LONG time, this is why hitting 80% consistently will always beat doing 100% short term.

If you struggle with consistency, maybe it's time to spin fewer plates instead of more.

Ask yourself: What's more valuable - a perfect week followed by burnout, or years of steady progress? taken in Balham, London, England by @roc.fitness

15

0

2 years ago

So many train to annihilate their muscles, not stimulate growth. It's like getting sunburnt versus getting a tan - sunburn is damage, not progress. Your muscles need stimulation, not being smashed with countless drop sets, super sets and overworking single muscle groups.

Here's why you're stuck despite all the effort:

1. Most don't track their workouts, so progressive overload becomes guesswork

2. Poor focus on nutrition undermines even the best training programme

3. Training for a 'pump' makes you swell up and look great, but that lasts for an hour or so and then your body has to recover from all the extra pump work

4. The body is constantly in a state of trying to recover from high volumes and muscle damage, meaning it has no time to focus on growth

The human body is incredible, however it tends to focus on one thing at a time, and if it's not working on growing your muscles from training smart then it's having to pick up the pieces instead

These factors combine into a frustrating lack of progress, which ultimately causes people to quit, thinking "fitness just doesn't work for me."

Real transformation happens when we train with intelligent intensity, which leads to increased recovery, dialed in nutrition that supports your goals, and steady, consistent progress taken in Anytime Fitness Balham by @roc.fitness

16

0

2 years ago