Mr. Hugh sent me a video of his barbell row last week for review. His technique was solid, we just needed a few simple tweaks to clean it up. As you can see in the video, he’s a fast learner — small changes, big improvements. Find video in Alpha Lifting Library There are loads more videos like this inside the Alpha Lifting Library, where I break down movements and show practical fixes for different lifts and situations. Is there an exercise you’re currently struggling with? Drop it in the comments and let’s fix it. 👊

Lads, this is going to be a brilliant hands-on day where you’ll learn how to lift properly, build confidence in the gym, and stop second-guessing everything you’re doing. ⚠️ Important: This workshop is limited to just 10 spots, so make sure you lock in your place ASAP. (No cost) Workshop Details: 📍 Location: Creggs RFC Gym 📅 Date: Sunday, 1st February ⏰ Time: 10:00 AM – 12:00 PM What to bring: • Training gear (shorts, T-shirt, runners) • Water bottle • Towel • An open attitude and willingness to learn P.S. We’ll be heading into Roscommon at 1 PM for lunch afterwards — good food and good craic 🍽️ Click this link to lock in a spot If you’ve any questions, drop them below or message me directly. Spots are limited — don’t sit on this. Giddy up. 💪

How does it feel getting back into the gym after Christmas? Slow? Sluggish? Rusty? Questioning every life decision? Drop a GIF in the comments that perfectly describes how your first session back felt. 👇 No explanations. Let the GIF do the talking. Let’s see them. 💪

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