Picbear logo Browse Instagram content with Picbear


Chris Burns


Performance Coach 💪🏃🏻‍♂️ @centralstrengthglasgow. Body & Lifestyle Transformations. Published Writer 👇 “Discipline equals Freedom”.

  • 538 Total Likes
  • 49 Tot. Comments
MOVEMENT MATTERS. - ▪️▪️▪️ 5 minutes at the start of your workout doing drills like this can have so much carry over to performance and every day life. - ▪️▪️▪️ I know it’s not as cool as doing big lifts or chasing a pump but when you start moving better, being more athletic and experiencing less pain you’ll never stop doing them. - ▪️▪️▪️ I may be 6ft 3 and 100kg but that’s no excuse for not moving like I’m supposed to. This drill shows that movement work isn’t all about bands, foam rollers, stretching, breathing, meditating and rubbing crystals on your nipples. It can, and should, be challenging. - ▪️▪️▪️ #movement #mobility #health #performance #muscle #workout #coach #gains #medball #lunge #explosive #glasgow
DETAILS MATTER. - ▪️▪️▪️ If you are truly concerned with performing at your maximum potential (and not just telling yourself that because it makes you feel warm and fuzzy inside) then you should be analysing the details of your movement and being ruthless about it. - ▪️▪️▪️ VIDEO 1 & PICTURE 1. I get off the ground well but as soon as I touch the ball I get lazy, jump vertically instead of horizontally and the result is a shit rep. - ▪️▪️▪️ VIDEO 2 & PICTURE 2. I watched the first clip, saw where I fucked up and went back to the drill prepared to correct it. I drove into the ball, launched myself forward and took off like #whitelightning. - ▪️▪️▪️ Telling yourself that you’re a superstar all the time is the fastest way to looking stupid and weak that I know of, believe me cos I’ve been there. Start analysing, getting better and being more of a savage with each training session. - ▪️▪️▪️ #performance #coach #sprint #athlete #muscle #explode #power #strength #lifestyle #criticism #health #workout #conditioning #jump #run #rugby
MOVE BETTER. - ▪️▪️▪️ If your goal is to smash PR’s on the platform then you should be obsessed with the load on the bar and getting better at the big 3. - ▪️▪️▪️ If your goal is to be a highly performing human being and actually be able to show the fruits of your labour from under the the bar then you should be equally obsessed with getting better and expressing your hard earned strength and power. - ▪️▪️▪️ How do you do that? Challenge your movement and with jumping, landing, balancing, throwing and transitioning between all of the above. Don’t be a dummy like me and get tunnel vision on the big lifts. I fucking love getting stronger but I also love getting better at expressing it. - ▪️▪️▪️ #movement #strengthmatters #mobility #plyometrics #bandresistance #jump #land #balance #glasgow #vivobarefoot #athlete #sports #coach #rugby #explosive #power #conditioning
GOING BACKWARDS. - ▪️▪️▪️ Rowing well and rowing often could be the missing link to superior shoulder health, greater performance and a huge reduction in injury risk. When it comes to training the back muscles the most common exercises are; 1. Lat Pulldowns. 2. Pull Ups. 3. Bent Over Rows. - ▪️▪️▪️ The thing about rowing is that it hits so many muscle groups in your back that act as supports and stabilisers for pretty much any activity you can think of. Your back is more than just your lats, I used to think that was all that mattered when it can to training my back because I was still subconsciously influenced by the muscle magazines and huge guys doing a lat spread pose. - ▪️▪️▪️ I have two clients who have both had major shoulder injuries in their past, both occurred playing rugby. Both of these clients do at least 2 horizontal rowing variations every workout and both of them are raving about how stable strong their previously injured shoulder feels. - ▪️▪️▪️ Horizontal row variations will not just build an aesthetic, muscular back. They will make you robust to injury and increase your performance, here are a few variations you can try out; 1. T-Bar Rows. 2. Pendlay Rows. 3. Lever Pull Ups. 4. Band Resisted Bent Over Rows. 5. Dumbbell Rows. 6. Low to High Cable Rows.  7. Face Pulls. - ▪️▪️▪️ #rows #shoulderhealth #backworkout #lats #robust #injury #rehab #prehab  #pull #performancemuscle #athlete #rise #fitness #workout #trainhard
I MISSED THE POINT FOR YEARS. - ▪️▪️▪️ I used to be obsessed by numbers, they were what drove my training and I firmly believed that if my numbers went up, so would my performance. - ▪️▪️▪️ This is yet another example of a time when I was wrong, Strength does matter and you get stronger by putting more biscuits on the bar however, what happens when you can’t express that force through your movement? - ▪️▪️▪️ I’ll tell you what happens, you become a big lump of wood that is only good for moving heavy stuff on the spot. If you asked me to move fluidly, be explosive or hit top speed a few years back It would of got awkward real quick when I failed miserably. - ▪️▪️▪️ What has changed? I now incorporate purposeful movement into every training session. I say ‘purposeful movement’ because I’m not just floating about like a fart in a trance, as you can see in the first 3 videos I am shifting with real intent and being explosive. The result? I have never felt better and more capable in my life. - ▪️▪️▪️ This is what Performance Muscle is all about, being strong, being powerful, being ready to go at all times and looking like a 10/10 in a headband 👌. - ▪️▪️▪️ P.S I think I win the award for slowest rep of the week on that 3rd rep of 120kg on the bench 😂 - ▪️▪️▪️ #performance #athlete #strength #mobility #fitness #coach
THE ONE LEGGED WORKOUT. - ▪️▪️▪️ Today’s lower body workout was exclusively single leg exercises, I have no idea why I do this to myself but it felt fucking good. - ▪️▪️▪️ Video 1. This is a drill that you can do (scaled appropriately) to improve knee stability, force absorption, foot stability and coordination or, put simply, get better at doing the stuff that can get you injured. - ▪️▪️▪️ Video 2.  This is the last part of my warm up on lower body days. Focus on firing up the CNS and increasing neural drive, you should be doing this before you try and squat. - ▪️▪️▪️ The Rest of the Videos. BSS - 4 x 5 each leg. Raised reverse lunge - 4 x 8el. B stance RDL w/bands - 4 x 6el. Single leg press - 4 x 12 el. - ▪️▪️▪️ If your lower body is lacking in any area and you aren’t doing single leg work on a regular basis then you are letting yourself down. Start delivering gains by getting on one leg and getting the reps in! - ▪️▪️▪️ #legday #singlelegexercises #splitsquat #performance #muscle
Can I help you clear up your confusion? - ▪️▪️▪️ As a coach I hear people tell me that they want to ‘get fit’ or ‘be fitter’ on a regular basis, but what does this actually mean? - ▪️▪️▪️ ‘Being fit’ is such a general statement isn’t it? Do you want to be fit for running a marathon? Fit for lifting heavy shit? Fit for your chosen sport? I think it’s worthwhile breaking down what ‘getting fitter’ really means to people. I think it can be broken down into the following; - ▪️▪️▪️ 1. STRONGER. Strength is the foundation of ALL physical pursuits so, whether it’s weight loss or distance running you’re training for, getting stronger is vital. It’s also just cool to lift some heavy shit right? - ▪️▪️▪️ 2. CONDITIONING. Raise the heart rate, get sweaty, get uncomfortable and push through it. It’s empowering to know that you can push through a soul sucking workout and come out the other side better for it. It makes you feel ready for whatever life throws your way. - ▪️▪️▪️ 3. MUSCLE.  Now, I’m not saying you want to get on stage covered in fake tan and flex but, muscle is what makes us move, perform and look good naked so building some should be on your list of priorities. - ▪️▪️▪️ 4. NUTRITION. Food makes us feel things. If you eat consciously, eat well and know that you are on track with your diet then you will train harder and at a higher level. If you eat like an arsehole and have no clue about your diet then that will carry over to your mindset around training. - ▪️▪️▪️ 5. BEING READY. Running for the train, moving furniture, playing with your kids, going an impromptu hill walk, whatever it is you want to say ‘let’s go’ not ‘oh shit’. Remember, you don’t live to train to the fullest, you train to live to the fullest. - ▪️▪️▪️ I hope that’s cleared up what ‘being fitter’ actually means. If you think this has given you some
Some anti-#motivationmonday - ▪️▪️▪️ Getting in the zone or fired up in the gym is common place among lifters but it shouldn’t be something you rely upon every single session. - ▪️▪️▪️ Why? Here’s the deal, getting fired up like a crazy person EVERY SINGLE TIME you lift means that you will become reliant upon it. This is not a good situation to find yourself in, your mental state depends on so many factors and some days you just won’t be able to get fired up no matter what you do. What happens in this situation? Your session is dog shit, that’s what. - ▪️▪️▪️ My advice is to save the mental stimulation for when you really need it, the lifts that require you to go above and beyond, the sessions that force you to dig deep. - ▪️▪️▪️ #motivation #mindset #discipline #attitude #inthezone
#throwbackthursday - ▪️▪️▪️ Throwing it back to about an hour ago when @jammcca was absolutely melting me with a @dynamaxusa ball. - ▪️▪️▪️ This was the opening drill of our session, the desired outcomes are; - Move through multiple plains of motion. - Be explosive. - Transfer Force from one plane of motion to another. - Get moving. - Switch on mentally. - ▪️▪️▪️ In the first video Jamie has to react to whatever colour of cone I call out after he launches the med ball at my nasal cavity. In the second video Jamie has to react to me and my incredible silky movements which he handled rather well and resisted the temptation to smash me. Always a pleasure training Jamie, very humble and hard working for someone who is naturally very athletic. - ▪️▪️▪️ #clientprogress #athlete #rugby #trainhard
THIS COULD TRANSFORM YOUR SQUAT. - ▪️▪️▪️ When it comes to squatting there is plenty of chat about hip mobility, core bracing and how to hit depth but you hear very little about how you should unrack the bar. - ▪️▪️▪️ I think this is a fundamental step in any squat, unracking the bar with purpose and controlled aggression sends all the right mental signals to your brain that say you are about to execute every single rep. - ▪️▪️▪️ Stop caressing the bar out of the squat rack as if you have a small child on your shoulders, that bar will fucking crush you unless you treat it accordingly. I’m not saying you have to slap yourself in the face and scream your lungs out before every set. I am saying that you better go about your business like you mean fucking business. - ▪️▪️▪️ #squats #technique #weightlifting #powerlifting
‘IS THERE A BIOLOGICAL REASON THEY ARE SO HARD?’ - ▪️▪️▪️ That’s a quote from my client Pamela who had her first experience with weighted walking lunges last night 😂. - ▪️▪️▪️ Single leg work really fucking sucks, but if you’re not doing it in some form then you are letting yourself down. - ▪️▪️▪️ Single leg work is a fantastic way to develop; Muscle Mass. Motor Control. Balance. Coordination. Mobility.  Robustness to injury. - ▪️▪️▪️ Not to mention the ego-checking effect it has when you think you’re a super star on leg day. DO YOUR SINGLE WORK PEOPLE. I used to neglect it until I started following the work of @drjohnrusin and I never miss it out of training week. - ▪️▪️▪️ #squats #quads #workout #legday
HERE WE GO...... - ▪️▪️▪️ 1. FIRE UP DON’T WARM UP. Don’t go into your workout with a mediocre ‘warm up’, do something that gets your muscles activated, your joints mobile and your CNS fired up. Banded distraction, dynamic stretching and low rep explosive movements will do the trick. - ▪️▪️▪️ 2. REMEMBER EVERY MM OF EVERY REP COUNT. You aren’t in the gym to fuck around so don’t waste reps on each set you do. Every rep should be done with purpose, with deliberate action to get the absolute most out your muscle(s). You will probably find you will have to a lot less work to get a much greater response this way. - ▪️▪️▪️ 3. HAVE A WORKOUT GOAL. You can get a new 1 rep max every workout but you can get 8 reps out of a weight that you used for 6 last time, you can rest less between metabolic work and you can execute an exercise better than you did before. - ▪️▪️▪️ 4. NO SOCIAL MEDIA. Get your music on or a podcast and get after it. No scrolling between sets looking at pictures of butts and food. FOCUS! - ▪️▪️▪️ 5. HAVE A PLAN. I will say this till the day I die, make a plan before you set foot in the gym. Picking 4 exercises walking through the gym car park is better than arriving on the gym floor and standing there spare prick. - ▪️▪️▪️ 6. DITCH YOUR MATES. I know that training with your mates is fun, you get to people watch and make fun of people behind their backs. But, if you want real progress then get a training partner or go solo. - ▪️▪️▪️ 7. HAVE A MANTRA. Don’t worry, I’m not asking you to chant some weird hippy shit in the gym. It does help to have a mantra to remind you of why you are training and get you through your mid workout ‘slump’. - ▪️▪️▪️ Hopefully one of these tips can help you turbo charge your training and get he results you are desperate to have. If you implement any of them then let me know! - ▪️▪️▪️
YOUR FACE. - ▪️▪️▪️ Since it’s #internationalchestday I thought I’d drop some knowledge on the bench press. This one tip could transform your bench press from pitiful to powerful faster than a Kardashian marriage. - ▪️▪️▪️ When you bench press the bar should travel back towards your face/the rack. This is known as the J-curve and it recruits the most muscle and leverages the weight to allow you to lift much heavier than pressing in a straight line. - ▪️▪️▪️ This will take some getting used to but once you have the hang of it your loads will sky rocket! Give this a try the next time you bench. - ▪️▪️▪️
ARE YOU SPINNING YOUR WHEELS? If you are then it could be down to one of these reasons. - ▪️▪️▪️ 1. YOU’RE NOT TRACKING. I don’t think that tracking every single bite of food or what weight you lift on Lat Pulldowns. That being said, tracking your nutrition is some form and your numbers on the compound lifts will have an enormous impact on your progress. You could track how many meals you have or how much protein you eat, when it comes to training you can track how much stronger you’re getting in the 6-8 rep range or the 3-5 rep range on certain lifts. - ▪️▪️▪️ 2. YOU HAVE NO PLAN. I’ve said it before but it’s the one thing that is missing from so many people’s fitness regime. Even the most basic plan is better than going into the gym and making shit up as you go. Pick 5 exercises before you leave your car in the gym car park and that counts as a plan! - ▪️▪️▪️ 3. YOU OVERPROMISE AND UNDER DELIVER. It might sound good in your head when you say that you are going to smash 10 workouts this week, eat nothing but superfoods and have a gym shark sponsorship by the end of the week. But when Tuesday rolls round, you’ve have a shit day at work and you find yourself lying in the Ben and Jerry’s freezer in Tesco again you’re going to feel like a failure. Set realistic standards and then if you overdeliver you can give yourself a massive high five. - ▪️▪️▪️ #progress #fitness #gym #mindset #lifestyle #health #workout #gains
EYES UP! - ▪️▪️▪️ It’s easy to get caught up in the here and now of training and dieting. If you have had a bad week of training, your diet hasn’t been great or you feel stagnant then it’s easy to want to make radical changes. - ▪️▪️▪️ My advice would be to step back and realise that results will come in the longer term and that decisions inspired by in the moment emotions rarely produce good results. - ▪️▪️▪️ Stay the course, hold fast, work hard and you will be rewarded. - ▪️▪️▪️ #fitness #hardwork #workout #diet #health #progress #transform #mindset #gym #coach #scotland
I WAS WRONG. - ▪️▪️▪️ I used to use bar speed as an indicator of how much heavier I was able to go on a certain lift. I bet you have as well, when you see the bar fly up you probably think you have another 5-10kg in you at least. - ▪️▪️▪️ Last weekends @centralstrengthglasgow taught me that bar speed does not mean that more weight can be added. Sometimes a person nails a smooth 1 rep max and that is all they have in the tank. - ▪️▪️▪️ Have you ever done a 1 rep max, felt it moved fast and then stuck on another 5kg and failed miserably? I know I have and that goes to show that you shouldn’t give bar speed much credit when it comes to testing Strength. - ▪️▪️▪️ #strength #powerlifting #personaltrainer #fitness #heavy #deadlifts #health #workout
NO DIFFERENCE. - ▪️▪️▪️ All your big lifts should have the same routine leading up to when you execute them. Making changes in the fly when you are going for a new 1rm is a huuuuge mistake that I see time and again. If you lift an empty bar the same way you lift a stacked bar you stand a much better chance of smoking a new 1 rep max. Routine is king when it comes to strength training, it helps prepare both body and mind. - ▪️▪️▪️ #strengthtraining #squats #powerlifting #strength #workout #mindset #improve #adapt #health #glasgow #personaltrainer
STAY WHERE IT SUCKS. - ▪️▪️▪️ One thing that I see time and again when people try to build muscle is they getting the fuck out of the hardest part of each rep as quickly as possible. This is a mistake. - ▪️▪️▪️ If you want to increase your muscle building potential then you must spend time in the hardest part of each rep, my upper back is screaming in this pic but I am squeezing it as hard as I can for a 3 count. The same thing applied to the top of a lateral raise or the top of a bicep curl. Spend time where it sucks and you will grow like never before. - ▪️▪️▪️ #muscle #growth #back #backworkout #hypertrophy #muscle #fitness #workout #hardwork #thissucks #grow