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The Compound Room

@thecompoundroom

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Members only
Friendly atmosphere
Packed with great equipment. Prime USA. Cybex, Panatta, life fitness etc. We have highly qualified coaches on site.

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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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🔥 PREP FILES | 2 WEEKS OUT! 🇨🇭🇩🇪💪

4AM cardio. 3 hours of sleep. 79.4kg. Two weeks to go.

The final stages of contest prep are never easy, and this year is certainly proving to be no exception!

With the Swiss and German Natural Bodybuilding Championships fast approaching, the fatigue is accumulating, calories are low, sleep is suffering, and I’m pushing hard to bring my best possible physique to the stage.

The good news? Conditioning is coming in nicely, and I’m now approaching, if not exceeding, the level I achieved at last year’s European Championships. But there’s still work to be done!

🎥 In this week’s Prep Files:

💪 My latest physique and conditioning update, two weeks out.

😴 The reality of contest prep — sleep deprivation, fatigue, stress and the physiological consequences of getting extremely lean.

🧠 Confidence versus self-doubt. Even after years of competing, you still question whether you’ve done enough to stand alongside the best.

🏋️ A trip to Muscle Hut Falkirk for a chest, biceps and calves session, putting some fantastic equipment through its paces.

❤️ A more serious discussion about athlete welfare, following the tragic news from the PCA British Finals. I share my thoughts on the risks associated with extreme bodybuilding, performance-enhancing drugs and the importance of protecting athletes’ health, without speculating about the circumstances of the incident.

🏆 And finally, another posing and conditioning update from Flex Unit as we approach the business end of the season.

Natural bodybuilding is an incredible sport, but competing at the highest level comes with sacrifices. The challenge is knowing how far to push yourself while respecting your health.

I’ve got around 10 days of hard work remaining before it’s time to manage the fatigue and see what I can bring to the stage.

The question is, can I improve on last year’s package? 👀

🎬 NEW PREP FILES EPISODE NOW LIVE ON YOUTUBE!

👉 Watch the full episode on my YouTube channel — LINK IN BIO!

Let me know what you think of the current condition and the discussion around athlete welfare. 👇

#PrepFiles #NaturalBodybuilding #WNBFPro #ContestPrep #DrAndrewChappell

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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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A wee Facebook memory which is relevant and worth a revisit.

As I’m on my way to Birmingham, almost ready to step on that Pro stage, the memories timing is perfect.

4 years ago on a day where I expected little, I somehow won the Classic bodybuilding British title and earned my pro card.

You can see from my face it was a surprise. 😂

4 years later, I’m certainly a better bodybuilder but I know in this field top placings are a dog fight, in the pro ranks the terrain is rough. We all need that chance, to be compared, to perform and hope the cards fall favourably.

I’m looking forward to getting in around the activity of the PCA weekend, everything about it feels prestigious, the large stage, the pump up area 🤯 and the general atmosphere.

Bar a few days of food loading, I’m ready.

I’m going to enjoy this one. 🙏🏼

Co-owner of @thecompoundroom Lisburn
Head coach @teamcompoundprepcoaching (Online coaching service)

#bodybuilding #pcapro #coach #online coach

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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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💪 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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Second peak week of the season.

Food tapering up from tomorrow 📈

Activity tapering down 📉

Travel on Friday, show on Sunday.

I’m just going to enjoy this one. ❤️

Co- Owner @thecompoundroom
Head coach @team_compound_prep_coaching (Online coaching company)

#bodybuilding #pcaireland #pcapro #onlinecoach #gametime

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Clips from the final few sessions at full volume for prep 2026 ✅

Some great sessions over the last few days to bring the curtain down - first time on the Megamass T-Bar and have to say it would be up there for me as far as back kit goes. Lovely piece 👌🏻

Super busy next few days ahead, with not much time to relax but honestly I'd prefer things that way; Last thing I'd want to spend any peak week doing is sitting about thinking about the show. Firmly focused on enjoying the rest of this journey though, before the NBW on Sunday!

Flight out of Belfast is super early doors on Friday morning - reckon I'll be getting in some sessions at UF Rotherham aswell as EP in Manchester before we head back, so will hopefully get some clips from those - both quality setups of course!

Clips in order:
• Megamass T-Bar Row
• High Incline Smith
• Nautilus ISO Lat Bias Row
• Prime Flat Press
• Nautilus OHP
• Prime Seated Ham

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Interested in online coaching? Head to the link in my bio or shoot me a DM for more 🔗

🧬 @getnewbeing "CBAM10" to save 🫱🏻‍🫲🏼
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#bodybuilding #naturalbodybuilding #nbwinternational #physiquedevelopment #training

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🚨2026 hypertrophy seminars complete🚨

Listen to the videos where I summarise the content which @dr.andrew.chappell and myself delivered through each of these 4 seminars.

We will be running these 4 parts next year also. If you wish to get involved please message me with your email and I can add you to the mailing list.

Thank you for everyone who came and we have appreciated all of the positive feedback, that has made the effort all worthwhile.

We have some other exciting plans for new subject matter that we will put into design and readying for 2027 also.

Thanks to all again 🙏🏼

@team_compound_prep_coaching
@thecompoundroom
@team_compound_posing_academy

#education #bodybuilding #seminars #onlinecoach #coach

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bits & bobs from this week 🧚‍♀️➡️

Wasn’t on my agenda but I managed to be in 4 different gyms this week haha😆 between coaching clients, gym trippin for my own training & attending a seminar/workshop - its been a very busy but FUN week 🤟🏻

I’m currently in the off season (aka building phase) and will continue to be until around December before a potential mini cut. I’m really enjoying getting stronger in the gym & was able to tick off some really good sessions this week ✅

Atttending the @thecompoundroom workshop/seminar yesterday was very valuable🙌🏼 As a coach its important for me to continue to build on my knowledge so I can provide the best service for my team 🩷

Its been a busy week of coaching, welcoming some new faces onboard & current clients entering new phases of their journey🥰

Grateful that I get to do my dream job and that its literally helping women become the best version of themselves 🥹

I’ve also been working on something exciting that I will be launching this evening. If you’re stuck in a rut and want to be in a better position for Christmas keep your eyed peeled 👀

Gorgeous week & same again next week 🤌🏻

For all coaching applications:
Enquire through 🔗 in bio or DM me

@dynamisactive ‘REBECCA15’ for 💰off

#femaleonlinecoach #strongwomen #gymmotivation #belfast #weeklydump

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It’s A Wrap!

4 for 4, Hypertrophy seminars In the bag:

1. Meeting in the middle, Off-Season & Back Day
2. Walking the line, Competiton Prep, & Leg Day
3. Peaking for Success, Peak Week & Push Day
4. Avoiding Catastrophe, Recovery Diets, & Arm Day

It’s been a lot of hard work, travel, and late nights, but it’s also been an absolute blast, an amazing experience working with @james_w_melville & @team_compound_posing_academy at the @thecompoundroom to deliver these sessions. It’s been awesome to meet so many curious and interesting people keen to expand their knowledge in the field of health and fitness. Thank you to you all for turning out to all our seminars and supporting the drive to educate the next generation of coaches in Ireland. I can’t wait to do it all over again next year, for now though, it’s time to get the head down and focus on prep.

If you’d like to have myself and @james_w_melville deliver our hypertrophy series then reach out and book us today.

#fitpros #hypertrophytraining #fitnesseducation #bodybuildinglifesyle #nattybodybuilding

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