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IFBB Pro Fred "Biggie" Smalls CEO💪🏿
Personal training🏋🏽
Nutrition programs🍎
Fitness tips💡
Training advice📚
(302) 5622093📱
[email protected]📧

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Muscle growth isn’t just about moving weight. It’s about understanding how to challenge a muscle throughout its range of motion.

Training the chest through the midrange, stretched, and contracted positions allows us to challenge the muscle at different lengths and joint angles, creating a more comprehensive approach to hypertrophy.

Then we finish with 6-way laterals, challenging the shoulders through multiple movement paths and testing our ability to maintain control under fatigue.

Train with intention. Understand the why. Give your muscles a reason to grow. Growth is stimulated when training has a purpose. 💪

#TeamBiggieSmalls #MuscleHypertrophy #ChestAndShoulders #TrainWithPurpose

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A great chest workout is all about controlled reps, progressive overload, and making every set count. 💪🏼

Here’s the lineup from this session:

🏋️‍♀️ Machine Chest Press — 4 × 6–8
📈 Incline Chest Press — 3 warm-up sets of 6 + 1 hard set of 12
🔥 Decline Machine Flyes — 4 sets: 12, 10, 8, 6
💥 Low-to-High Cable Flyes — 3 warm-up sets of 6 + 2 hard sets of 8

The goal? Move with intention, own your reps, and challenge yourself to get a little stronger every session.

Train with purpose. Progress with patience. 💯

#ChestDay #StrengthTraining #ProgressiveOverload #BuildMuscle #TrainWithPurpose

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The magic you’re looking for is in the work you keep avoiding. 🔥
Growth doesn’t happen in the comfortable. It happens in the hard conversations, the uncomfortable moments, and the days when every part of you wants to quit. Pain isn’t always a signal to stop. Sometimes, it’s the very thing that fuels your progress.
Stop running from the discomfort that could change your life. The work you avoid might be the work that transforms you.
#PainToProgress #EmbraceTheDiscomfort #GrowthMindset #TrustTheProcess #DoTheWork

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One of my favorite parts of being a coach is getting to watch athletes do things they once never thought were possible.

This 405 LB back squat is one of those moments.

The PR itself is incredible, but what gets me hype is knowing everything that went into it — the training, the consistency, the hard days, the adjustments, and the decision to keep showing up and trusting the process.

There is something SO damn cool about watching someone’s ceiling get higher right in front of your eyes.

Big Jane, I’ll never get tired of watching you surprise yourself. ❤️‍🔥

This is why we train. This is why we believe. This is why I LOVE coaching.

#Throwback #PRDay #StrongWomen #BackSquat #AboveAndBeyondPhysiques

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There will always be a reason to believe you’ve waited too long. That you’re too old. Too far behind. That maybe this version of you is as far as you’re going to get.

But your ceiling is rarely determined by your circumstances.
It’s determined by what you believe is possible for you.

You are your greatest obstacle to becoming your highest self.

The limits you place on yourself become the boundaries you live within. And the moment you stop asking, “Am I too old? Is it too late? Can I really do this?” and start asking, “What if I actually can?” — everything changes.

This is what I love about watching someone chase a dream with decades of life behind them: there is no expiration date on becoming more.

More strong.
More capable.
More disciplined.
More courageous.
More you.

So dream bigger than your current circumstances.
Challenge the beliefs that tell you who you are allowed to become.

#DreamWithoutLimits #AgeIsJustANumber #LimitlessMindset #HighestSelf #NeverStopGrowing

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Peak week training 🦋
Apparently I had to have someone else film me because I never think to capture this stuff 😂
One day out from the stage. Soaking it all in. 🤍

#NPCBikini #BikiniPrep #BikiniCompetitor #bodybuildingmotivation #contestprep

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Still doesn’t seem real sometimes.

I was just an overweight kid from Delaware who fell in love with bodybuilding and had a dream. I never could have imagined where that dream would take me, the people it would allow me to meet, the opportunities it would create, or the life it would become.

I feel incredibly blessed every single day that I was given the opportunity to turn my passion into a living — but even more so, that I now get to help other people turn their dreams into reality.

There is something incredibly special about watching someone discover what they’re capable of, push past the limits they once believed they had, and step into their full potential.

That is a privilege I will never take for granted.

Just a fat kid from Delaware with a dream.
Still in awe of where that dream has taken me.
And forever grateful that I get to help others chase theirs. ❤️‍🔥

#BodybuildingJourney #FromDreamToReality #ChaseYourPotential #DelawareBodybuilding #PayItForward

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I don’t just teach transformation. I’ve lived it.

From NCAA and WNPF competition to the Arnold Classic and the Mr. Olympia stage, I know what it takes to put in the work and show up ready. And as a coach, I’ve helped athletes earn 27 IFBB Pro cards.

You don’t have to be a competitor to benefit from that experience. Whether you want to build muscle, lose fat, or feel confident in your body again, I’ll help you make a plan and follow through.

Ready to get to work? DM me FOCUS.

#Believe #Inspire #growthmindset #trainbig #results

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Cheat meals aren’t just about “cheating.” They’re a tool — and how we use that tool depends on the goal.

For our lifestyle clients, a planned higher-calorie meal can be a really valuable part of learning how to live with their nutrition. It gives you something to look forward to, helps you practice eating foods you enjoy without guilt, and gives you a better sense of how you actually want to eat when you’re no longer in a calorie deficit.

But for our stage athletes, the conversation is a little different.

When you’re deep into prep, you’re intentionally keeping calories low and energy availability is reduced for an extended period of time. Your body is incredibly adaptive — it recognizes that energy is coming in less consistently and starts making physiological adjustments to conserve energy. This includes changes in thyroid hormone activity and metabolic rate.

That’s where strategically incorporating higher-calorie meals or periods of increased intake can have a place in the plan.

And this is an important distinction: we’re not saying one cheat meal is going to “reset your metabolism” or magically fix a downregulated thyroid. It’s about strategically managing the physiological and psychological demands of prolonged dieting while keeping performance, recovery, adherence and the athlete’s health in mind.

For a lifestyle client, that meal may be about balance, flexibility and learning how to eat for life.

For a stage athlete, it may be about strategic nutrition within a very demanding physiological process.

Same food. Different context. Different purpose.

The goal is never to simply eat as little as possible for as long as possible. The goal is to use nutrition strategically to get you where you want to go — and ultimately teach you how to maintain what you worked so hard to achieve. 💪🏼

#ContestPrep #LifestyleFitness #FlexibleDieting #NutritionCoaching #Bodybuilding

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The strength is up, the weight is down, and I’m having fun training with Julia and @ifbbpro_fredbiggiesmalls . Remember if you don’t enjoy the process, it won’t be sustainable. Find your passion. I thoroughly enjoy the bodybuilding world, and can’t wait to get back on stage next year when I’ll be 69 years old. Let’s go!
🙏🏽😁💪🏽💪🏽🫶🏽💪🏽💪🏽😎👊🏽

#treino #treiyes #weightloss #motivation #ageisjustanumber

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“What a privilege it is to feel discomfort in the pursuit of a goal I chose to pursue.”

I’ve been thinking about this one a lot lately.

Because we spend so much time trying to avoid discomfort.

We want the easy morning.
The quick result.
The workout that feels good.
The path that doesn’t ask too much of us.

But what if we stopped treating discomfort like something had gone wrong?

What if sometimes, discomfort is the evidence that you’re exactly where you’re supposed to be?

The alarm goes off before you’re ready.
Your legs are tired.
Your mind starts negotiating.
You wonder if today really matters.

And then you remember—you asked for this.

You asked to become stronger.
You asked to see what you’re capable of.
You asked to become the person who can do hard things.

So maybe the exhaustion isn’t the enemy.
Maybe the frustration isn’t a sign to stop.
Maybe the uncomfortable days aren’t getting in the way of the goal.

Maybe they ARE the work.

There is something pretty incredible about being uncomfortable for a reason you chose.

Not everyone gets to chase something that matters deeply to them.

So when it gets hard, I’m trying to remember:

I don’t need to escape the discomfort.
I need to remember why I chose it.

And then keep going.

#DisciplineOverMotivation #EmbraceTheDiscomfort #KeepShowingUp #ChaseGrowth #DoHardThings

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