Francis Melia

Official stage shots from PCA Naturals 🫡

Couldn’t walk down the stairs after these yesterday. Split squats on a Pendulum Squat. One word for these. BRUTAL.

Forget 12 week transformation bullshit. This is what REAL natural progress looks like over 2 years. Full client breakdown below: 0:57 Our start point 1:33 First diet phase (30lbs down) 3:00 Why get lean first? 6:15 The building phase 7:40 The visuals of the "bulk" 9:21 The "Mini Cut" phase 10:53 This is why we cut/bulk 12:30 Why training stimulus is vital 13:55 Squat progress 14:50 Deadlift progress 15:50 Dumbbell press progress 16:53 Romanian deadlift progress 18:00 What are we doing now? 18:55 The coach/client relationship 21:20 Getting results

Most actually don’t realise how good they'd look at 8-10% body fat. Clear separation between the muscles, vascularity etc. Problem is most can’t do it as it requires discipline/grit. So you’re stuck at 26% accusing everyone of taking gear. Your attitude stinks.

You’ve all been lied to for years. Carbs have never been the problem. I got peeled and stepped on stage eating no less than 300g of carbs a day. The REAL ISSUE is you eat bullshit along with carbs and end up blowing over on total daily calories consistently.

Paused leg press tips 👇🏻 > Stop using 7/8 plates a side and moving it 2 inches…you look like a nobhead > If you want quads…lower foot stance to facilitate more knee flexion (use squat shoes if needed) > Do NOT divebomb into the bottom…I repeat no divebombing. > Pause in the bottom when you reach as much knee flexion as you can while removing the stretch reflex. > Push the set all the way in that 8-15 rep range. > Wear some 1980’s bodybuilding pants for 10% extra gains. You’re welcome!

Don’t scroll past this one… An ELITE shoulder exercise right here. Cable cuff crucifix laterals 🫡

I know I'm not the only one thinking this... But you don't need GLP-1's to lose 10-20lbs of body fat for the fucking beach mate. You know what you do need? > Proper consistent calorie tracking to put you in a deficit > A legitimate daily ROUTINE (Sleep & Wake times) > Meal timing on point (Protein & Carb distribution) > 4/5 protein feeds daily > Carbs structured around training window > Eating foods high in satiety and micronutrients > Steps/Cardio daily energy expenditure in a decent spot Just sound advice.

You’re leaving gains on the table… Make sure you’re warming up RIGHT. Example of how I’d warm up for 4 plates per side on hacks. 1 plate for 5 reps 2 plates for 3 reps 3 plates for 1 rep 3.5 plates for 1 rep Then FIRST work set. Grease the groove but SAVE all the gas for the stimulative sets. Thank me later.

Single arm pulldown tips 👇🏻 > Use apposing arm to pull working side into position > Allow for a full stretch of the lat into some degree of shoulder protraction but NOT elevation > Keep upper arm glued to the ribcage as you come into the contraction > Think about “driving elbows towards back pocket” > Use straps, drive hard and hit failure in that 8-15 rep range Legit lat movement!

Why lifting fasted is dead... Do this instead ⬇️ 0:50 Training early mornings? 1:40 Why would we eat a meal pre-training? 2:10 Training at 5am 2:30 First thing you need 3:13 What you should eat? 5:43 Intra workout 6:29 The night before play 8:18 Post workout

January isn’t a fresh start if you never stopped… Train | Eat | Think | Ep. 28 New podcast episode with @BenjaminYeezus We’re on YouTube, Apple, Spotify and Amazon too!

‘You got me abs for the first time ever”  My client down from 210lbs to 165lbs in 30 weeks.  This is a 45lb difference between photos which is absolutely nuts.  Big difference maker was chopping off unnecessary training volume from his program and really cleaning up his intensity/accuracy. He used to train with far too much volume and leaving reps in the tank (especially on legs)  We fixed that within the first few weeks.  We then didn’t need as much total work to retain his muscle tissue to keep him fresh for as long as possible. We did hit a deload/diet break around the week 19 mark to freshen him up for the final stint of fat loss which worked a treat. In the best condition of his life and now we’re ready to grow.  Few changes to his split/programming now to attack some weak points with the extra food. Time to GROW baby.

My NEW Training Split After Competing (How We're Getting Bigger) Full Breakdown: 0:20 Future competing plans 1:23 Benefits of a trusted coach 1:55 Changes to my split 2:20 Downsides of Upper/Lower split 3:06 Why I need 5 days over 4 now 3:35 Weak muscles that need to grow 4:35 Day 1 (Push) 5:25 Dealing with weaker muscles 7:58 Day 2 (Pull) 10:10 Day 3 (Legs & Delts) 12:20 Day 4 (Upper) 13:40 Day 5 (Legs) 14:26 Mindset shift for building muscle 15:10 The downside of powerlifts 16:35 Training for fun vs specificity 17:05 Don't make this programming mistake

Behind the neck smith shoulder press. Starting to get in a groove with these. No press smokes the delts like this one for me. Just gotta be controlled and use smart loading with it!

That time of year. A lot are taking their foot off the gas and beginning to coast. The holidays are right around the corner. "Let's wait until January" "Circle back in the new year" All rolling off the tongue at the moment. There's STILL 2 months of progress to be made here. Pull your finger out of your arse.

Blue light blocking glasses work. I’ve never been one to fall for fads or shite that’s ineffective. 1-2 hours before bed each night I stick these on. Much better sleep through the back end of prep and coming out of the recovery phase post show. Better sleep = better gains. Simple.

You find out exactly how committed you are to getting in shape when busy work/travel periods come up. Most just can’t hack it and back away. “Start again in 3 months” “Wait for this busy period to blow over” You know deep down it’s all bullshit. There’s always a way to work AROUND things as best as you can. Doesn’t have to be 100% perfection either. But throwing in the towel? Nah…that stinks to me.

The life you really want to live is on the outside of that comfort bubble you trap yourself in. You just keep getting in your way with self sabotaging shite. You know EXACTLY what you need to be doing. Most just don’t have the minerals or iron will to carry on when the going gets a little tough. Self imprisoning behaviour.