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JO | Strength & Performance Coach

@joformula

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followers

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Stop guessing. Start progressing.
Strength • Performance • Rehab
Online Coaching ↓📥

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Priorities

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2023 → 2026.

No shortcuts.
No magic program.
Just consistency, learning, showing up, and refusing to quit.

The version you want isn’t built in a few weeks, it’s built every time you choose discipline over excuses.

If you’re waiting for the “perfect time”…
This is your sign to start.

DM me “START” and let’s build your transformation. 💪

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Been off track since May 18th.

And that’s okay. Life happens, motivation drops, and we all go through difficult phases.

What matters is not staying there. A setback is normal, giving up isn’t.

Get back on track as soon as you can. One step at a time. 💪

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1. Challenge Muscles

* Add 1–2 reps each week before increasing weight.
* Increase the load when you reach the top of your rep range.
* Slow down the lowering phase of the movement.
* Train close to failure (0–3 reps in reserve).

2. Build Strength

* Track your weights and reps every workout.
* Use proper technique before adding weight.
* Aim for small, consistent improvements over time.

3. Recover Well

* Sleep 7–9 hours per night.
* Eat enough protein (1.6–2.2 g/kg body weight).
* Stay hydrated throughout the day.
* Manage stress and avoid excessive training volume.

4. Rest Time

* Allow 24–72 hours before training the same muscle again.
* Train each muscle 2–3 times per week.
* Take extra recovery time if soreness or fatigue is excessive.
* Schedule at least 1–2 rest days weekly.

5. Stay Lean

* Eat mostly whole, nutrient-dense foods.
* Keep a small calorie surplus for muscle gain (200–300 kcal/day).
* Include regular cardio for cardiovascular health.
* Monitor body weight and adjust calories as needed.

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last one I promise

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Shoulders are Next 180kg on bench

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Still learning the alphabet

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Save this for your next cut.

DM “START” to work together. 🪽

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Hold the vision

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Life is full of surprises

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Your future self will thank you, consistency creates results🪽

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