No Fluff: My Science-Based Training Philosophy

The human body adapts to stress. This is the foundation of all training-related improvements. To get stronger or fitter, you need to apply a physical stimulus high enough to trigger an adaptive response.

This chart explains the physical stress principle. Stress below maintenance leads to atrophy. Stress in the maintenance range causes no change. Stress above maintenance results in hypertrophy and increased strength.

Injury isn't random. It typically occurs when physical stress is excessively high, either from a single event or repeated exposures without adequate recovery. Sensible programming is about managing this stress.

Good programming is simply the intelligent management of physical stress. I manipulate variables like load, volume, intensity, and frequency based on scientific principles to ensure you adapt and progress safely.

If you're unsure how to structure your training to balance physical development and manage stress, my Un-Trainable program is designed to do exactly that for you.

As a coach, my thinking is always evolving based on new evidence. Here are some of the key areas where my approach has changed over the years, moving away from outdated industry dogma.

My view on lifting technique has evolved. There is no single 'textbook' technique. Instead, we find the optimal technique for you to achieve a specific outcome, with the primary focus on managing load correctly.

I used to be fixated on the 'neutral spine' myth. The reality is that some spinal flexion is often unavoidable and not inherently dangerous. There is no evidence linking it to low back pain or injury.

My approach to core training has shifted from focusing only on stability. The abdominal muscles are prime movers for trunk flexion and rotation, so they need to be trained dynamically, not just with anti-movement exercises.