Since we’ve a lot of new fellas in the Alpha Academy, now’s the perfect time to talk about training intensity. As we get older, complicated 90-minute bodybuilding sessions are a complete waste of time. You don’t need fancy plans — you need focus. It’s a simple equation: Intention + Intensity = Results What’s your intention? 👉 Get stronger 👉 Improve for your sport 👉 Keep up with your kids 👉 Build muscle 👉 Feel like a weapon again Now… what intensity does that require when you walk into the gym? Because without intensity, you’re just moving weights around for the craic. When I program for you boys, I focus on: - Compound movements (more muscles, better results) - Strength + muscle–building rep ranges - Short, effective sessions If you’re in the gym longer than 45–60 minutes, you’re wasting your time. 👉 Watch the video below — it explains exactly what I mean. If you’ve got questions or you’re unsure how hard you should be pushing… ask me. That’s what I’m here for. Giddy up. 🏋️‍♂️🔥 Find in Academy Module

Lads, as we get older, it’s crucial that we don’t fuck ourselves up with how we train. Gone are the days of double CrossFit sessions and a cheeky run in between. (Jesus… what were we thinking?) These days, less is more — smart training beats reckless effort every time. If you haven’t already checked out the Alpha Lifting Library, hit the link below. It’s a full video library of lifting critiques and tutorials to help you clean up your form and move better in the gym. And one last thing — stop skipping the warm-up. That could be the difference between staying healthy or being out for six weeks nursing an injury. Train smart, stay in one piece, and keep moving forward. Dont be a tit. Giddy up. Link to course

Why use it? Builds more weight off the floor + strengthens glutes & adductors (often neglected). 4 keys for a strong pull: 1️⃣ Feet planted. 2️⃣ Knees drive out, big toe stays down. 3️⃣ Hands narrow (don’t hit your legs). 4️⃣ Hips tucked—dick close to the bar. Get these right, and you’ll lift more, safer. Find video in modules

Broc’s been putting in solid work, and his incline bench press is looking really, really good. He’s been at it a while, so the tweaks we’re making today are minor—but still important. What you’ll notice in the video is the bar path isn’t fully consistent and the shoulders are slightly unstable. The fix? It’s not in the arms. The issue actually starts with the legs and the core. Watch the video to see why bracing through the lower body is crucial for a strong, stable press. Every press starts from the ground up. For any of my new Alpha lads—if you want a video assessment of any lift or movement, record it and send it to me via WhatsApp. I’d be delighted to help you improve your technique and get stronger, faster. Giddy up. 👊 FIND VIDEO IN MODULES

Jimmy’s just started working on his RDLs and sent me a video to check his form. What we fixed are honestly some of the most common mistakes I see when people are starting out: 1️⃣ Foot Balance – Not enough pressure through the toes. 2️⃣ Over-bending the knees – Turning it into more of a deadlift. 3️⃣ Using the arms too much – The arms should stay straight—this is a hamstring and glute movement, not an arm workout. Check out the video—you might spot something that’ll help improve your own RDLs. Let me know if it helps! Find video in modules