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Team Compound Prep Coaching

@team_compound_prep_coaching

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An online coaching service for competitive bodybuilders.
Coaches - @james_w_melville PCA/WNBF Pro
- Edel Burns
DM for enquiries

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💪 BIGGER BICEPS? MASTER YOUR SUPINATION!

@james_w_melville takes us through some great pointers here:

Want to get more out of your bicep training? Sometimes it’s not about lifting heavier weights, but understanding how the muscle actually works.

During a recent back training session with fellow professional natural bodybuilder James Melville, we discussed the importance of forearm supination for optimising bicep recruitment.

🔬 Here are a few tips to improve your bicep training:

💪 1. Don’t just curl, supinate!
The biceps brachii doesn’t just flex the elbow; it’s also a powerful supinator of the forearm. Turning your palm upwards against resistance is another way to challenge the muscle.

💪 2. Focus on the bottom third of the movement.
During dumbbell curls, try initiating supination as you begin the concentric phase, rather than waiting until you’re halfway through the curl.

💪 3. Supinate before 90 degrees.
As James explains, encourage that rotation earlier in the movement, before the elbow reaches approximately 90 degrees of flexion.

💪 4. Control the entire repetition.
Don’t sacrifice technique to lift heavier weights. Maintain tension, control the eccentric phase and use a full, comfortable range of motion.

💪 5. Understand the anatomy.
Both heads of the biceps contribute to elbow flexion and forearm supination. Understanding these functions can help you make more informed exercise selections.

🎥 Want to see these principles in action?

James Melville and I recently put together a full back training session, discussing exercise selection, technique, biomechanics and how we approach training as professional natural bodybuilders.

🔥 WATCH THE FULL BACK WORKOUT ON YOUTUBE!

Head over to my YouTube channel, Dr. Andrew Chappell, or follow the link in my bio to watch the full session.

#NaturalBodybuilding #BicepTraining #BackWorkout #TrainingScience #DrAndrewChappell

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💪 BACK TRAINING WITH @james_w_melville & @thenattybodybuildingcoach FULL EPISODE ON YOUTUBE

There’s more to building a great back than simply moving heavy weights.

Exercise selection, technique, range of motion and understanding how to effectively target the muscles you’re training all play an important role in maximising your development.

In my latest training session, I team up with fellow professional natural bodybuilder James Melville to share some of our approaches to back training, the techniques we’ve developed over the years, and the lessons we’ve learned through competing at the highest level of natural bodybuilding.

🏋️ Want to see how we train?

🎥 Watch the full back training session on my YouTube channel – Dr. Andrew Chappell.

🔗 Link in bio!

#NaturalBodybuilding #BackTraining #BodybuildingTips #WNBFPro #DrAndrewChappell

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Show 5 out of 7…

What a weekend competing @naturalbbworldwide 🔥

Brought the best version of me to stage and was really happy with my performance.

Now it’s time to get back to work and bring an even better package to WNBF Germany in 2 weeks and my last show PCA Galway in 3 weeks.

Time to work, finish this season strong 👊🏼

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I loved my look yesterday. 🙏🏼

PCA Pro Classic bodybuilding 🔥

First call out was one of my goals, that was achieved.

Yes, I would have liked to have placed higher than 7th but when you swim in a pool with mass monsters, it’s possible to not get the desired outcome. It was a large class with many great bodybuilders not making the first call out.

That being said, do I think I could have possibly placed a touch higher? If it’s classic BB criteria, then maybe. 🤔 But these are the feelings of many athletes post show. 😂

Condition was 👌

Fullness was 👌

Presentation 8/10. (There’s always refinement) 😂

Feedback I have received since stepping off stage has actually blown me away.

I love this sport.

2 weeks until my favourite show of the year.

As they say, back to porridge 🥣

Head coach @team_compound_prep_coaching

Co owner @thecompoundroom

Proudly repping @pca_ireland ☘️

#naturalbodybuilding #bodybuilding #teamcompoundprepcoaching #coach #onlinecoaching

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Physique shots and training videos for the records 📸

Sunday reminder from something I heard during the week

‘Be ambitious about where you’re going, but enjoy who you’re becoming along the way’

We all have big goals we want to achieve that take time, and it’s easy to get caught up in where we want to be rather than appreciating where we are now.

I’m always learning and reminding myself that it’s just as important to enjoy the work, embrace the challenges and become the person capable of achieving those goals.

The process teaches you a lot about yourself, especially how to keep moving forward when things don’t always go to plan. With work, business and life in general, that happens a lot.

Progress isn’t always going to be obvious, but there’s something to take from every experience if you’re willing to learn. I’m realising that it’s not just about what you achieve at the end, but who you become along the way.

This year my focus has been on continuing to build my physique. Each week I set myself smaller goals to work towards, whether that’s progressing my lifts, refining my technique or improving the execution of certain exercises compared to the week before.

There’s always something to work on, and that’s what keeps things interesting. No two weeks are exactly the same, and I’m learning to appreciate the smaller improvements while continuing to chip away at the bigger picture🫡

#PhysiqueUpdate #OffSeason#naturalbodybuilding #TrainingProgress #GymProgress

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In a world full of filters, fake expectations and people trying to fit into boxes… dare to be unapologetically YOU. 🔥

Life isn’t a checklist of boxes society expects you to tick.

You don’t have to follow a certain timeline, live by someone else’s rules or choose a path simply because it’s what everyone else is doing.

Your life. Your choices. Your happiness.

Not everyone will understand your journey. Not everyone will celebrate your growth. And not everyone will be comfortable watching you become the person you were always meant to be.

But that’s their business, not yours.

Stop shrinking yourself to fit into spaces you’ve outgrown. Stop seeking approval from people who aren’t living your life.

Chase what sets your soul on fire. Do what makes YOU happy. Be different. Stand out. Take up space.

And never, EVER dim your light just because someone else can’t handle your shine. ✨

You weren’t born to fit into somebody else’s box.

You were born to live YOUR life. Unapologetically. ❤️🔥

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✨ Bikini Comeback: After 3 Babies Series
- Update 33 ✨
Shout out to my prep coach @james_w_melville @team_compound_prep_coaching and posing coach Edel @team_compound_posing_academy for their continued support and guidance which I am beyond grateful to have 🫶🏻🖤💛
We're not finished yet 💪🏻
2 weeks out let's goooo 🇩🇪
#prep #wnbf #pca #prepupdate #strongmom

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Counting Down The Days, 2 weeks out until the @snbf.swiss & @wnbfgermany championships.

Current look and condition in the @theflexunitgym posing room. The look is coming. Head down for the final stages. Time to go go that dark place for the condition in the final stages. Wish me luck!

#wnbfpro #bodybuildingmotivation #nattybodybuilding #contestprep #posingtips

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💪 STOP JUST MOVING WEIGHT — START BUILDING YOUR BACK!

Are you actually training your back, or are you just seeing how much weight you can shift?

For years, I was guilty of the latter!

One of the biggest changes I’ve made to my back training has been placing greater emphasis on exercise execution, particularly spending time in the contracted position rather than simply accelerating the weight from A to B.

Take the T-bar row, for example.

It’s an exercise where people often pile on the plates, generate as much momentum as possible and measure the success of the set by how much weight they’ve moved.

But does moving more weight necessarily mean you’re placing more effective tension on the muscles you’re trying to develop? 🤔

Not always!

These days, I’m much more interested in controlling the movement, maintaining tension and making the target musculature work harder.

That doesn’t mean lifting light. Progressive overload is still fundamental to hypertrophy.

But there’s a difference between making an exercise harder for the muscle and simply making the weight heavier!

In this clip from my latest back workout with fellow WNBF Pro and PCA Pro James Melville, we discuss how my approach to back training has evolved and why execution matters.

🎥 WATCH THE FULL BACK WORKOUT ON YOUTUBE!

Join James and me for a complete back training session, including exercise demonstrations, technique breakdowns and practical advice from two professional natural bodybuilders.

👉 Full workout available NOW on my YouTube channel — LINK IN BIO!

#NaturalBodybuilding #BackTraining #MuscleHypertrophy #TBarRows #WNBFPro

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PRIMED…

And ready to LOAD 👊🏼

Lightest weight of my whole prep this morning, sharper, leaner and flat asf!

2 days out from @naturalbbworldwide

We’ve mens physique on Saturday and bodybuilding on Sunday 🎯

LFG

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Weekly check in ✅

Weight at 82.85kg which wasn't what I wanted 😂

Can easily say the best shape of my life 🔥 but I want bigger 😂

And as a natty unfortunately that's tedious

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💪 ARE YOU TRAINING YOUR BACK OR JUST MOVING WEIGHT?

There’s a big difference between lifting heavy and effectively targeting the muscles you’re trying to develop.

In my latest back training session with fellow WNBF Pro and PCA Pro James Melville, we discuss some of the finer details of exercise execution, muscle activation and getting the most out of your training.

One of the biggest challenges when training the back is preventing other muscle groups from taking over.

As the loads get heavier, it’s easy to recruit more of the posterior musculature, extend through the lumbar spine and simply focus on moving the weight from A to B.

But is that really what we’re trying to achieve?

In this clip, we discuss targeting the upper trapezius, maintaining stability, initiating movement through the intended musculature and controlling the eccentric phase.

Sometimes small adjustments in technique can make a significant difference to how an exercise feels and where the mechanical tension is being directed.

Train hard, absolutely. But train with intent! 💪

🎥 WATCH THE FULL BACK WORKOUT ON YOUTUBE!

Join myself and James Melville for the complete training session, where we share our approach to back development, exercise selection and execution.

👉 Full episode available now on my YouTube channel — LINK IN BIO!

#NaturalBodybuilding #BackWorkout #BodybuildingTips #WNBFPro #TrainWithIntent

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