Thom Evans: Online Physique Coaching

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Into a second Lat Specificity Block, they look a bit better. Additional top line release work and a rib-adjustment were ...
16/11/2025

Into a second Lat Specificity Block, they look a bit better.

Additional top line release work and a rib-adjustment were very beneficial in this last block. Much better pumps and proprioception.

Current Weekly Volume Allocations

Lats - 23 Sets
Delts - 9 Sets
Chest - 14 Sets

Biceps - 13 Sets
Triceps - 9 Sets

Calves - 8 Sets
Hamstrings - 8 Sets
Quads - 8 Sets
Glutes - 3 Sets

Baseline Diet:

3 Whole Eggs / 30g Lighter Cheddar / Peppers

180g Steak / 250g Rice / 10g Fish Oil / Mixed Vegetables / 500ml Polish Kefir

RTD Shake / 2 Bananas (Post)

300g Peri Peri Chicken / 250g Rice / Peppers

220g Salmon / 250g Rice / Mixed Vegetables

500g Vanilla Protein Yoghurt / 150g Dark Cherries

***

Slight redistribution of volume and a higher baseline diet (more whole foods, dropped the free calories from the push).

Still very much a performance phase so full steam ahead at 1.5g per week for this one.

Let’s see how it looks after another 8 weeks of consistency 💪🎯

12/11/2025

Some of my favorite lats and chest work today…

My boy is 11 ❤️
05/11/2025

My boy is 11 ❤️

29/10/2025

Various angles of my lat focused workout today.

I hit:

Cable Pullover - 3 Work Sets
Cable Pulldown - 3 Work Sets

High Row - 3 Work Sets

Cable Row - 3 Work Sets

Making sure I stay on the lats throughout each movement, spending 12 sets of my weekly recoverable volume on this workout alone, so it’s got to be quality AND quantity for maximum gains.

Wings Wednesday boxed off.

Want to know more?

28/10/2025

In today’s prep files we have various angles of hamstrings, a hint of quads and a chorus of calves.

Standing Calf Raise
4 Work Sets

Lying Leg Curl
4 Work Sets

Leg Press
3 Work Sets

Leg Extension
1 Extended Work Set

Slightly up on load and reps this week, still not remotely close to maxing out this session so plenty of weeks growing still to be taken before the next reset.

26/10/2025

Some considerations for training arms here, with examples:

Triceps cable work - here I don’t try to get on top of the EZ-Attachment, I’m not trying to turn it into a press, although that’s fine, I just have enough pressing volume when I hit chest that I feel there is more benefit to isolating the triceps more. For the setup you can see I’m well braced and balanced and that I control the movement throughout, allowing my elbows to pull away from the body slightly as I squeeze the biceps (yes I mean biceps…) in the stretch position to give me the biggest range of motion and pretty much kill any tendon reflex action (I don’t bounce in and out of my reps).

Biceps machine work - here I brace and setup for an extreme stretch. You should use lighter loads than usual if you are new to this degree of stretch but it’s about as stimulative as a set for biceps can get due to the stability you have in the machine and this very fixed position. For advanced lifters you can try to open the wrist like I do here to further isolate the biceps.

Arms can handle a decent amount of quality volume with a lot of failure points - which means you can go pretty hard at them, recover and progress without really being concerned about nervous system fatigue. In the sets you see me hit some lengthened partial reps at the end, those work well for making the set harder - you just keep “trying” to get reps, with control, even if you can’t get a lockout. The set ends when there is no longer any sense that you can control the reps.

The other main intensifiers I like are drop sets, rest-pause sets and stretch-pause sets.

Hit me up with any questions, either in the comments or my story!

24/10/2025

Some enjoyable loading sets from today’s leg session

Tanked on the Hack so that’s this blocks working weight locked in, only reps to be added on that for the foreseeable future.

23/10/2025

Yesterday’s Lat-Focused moves…

Seems like a lot of you are struggling to connect with your lats so pay attention to where I have locked myself into a fixed position in these to stay on the lat in the stretch and in the contraction.

Controlled movements with intention in every rep… that’s the perfect ex*****on / ruthless intensity you need to keep growing past a certain point.

Particularly is muscle groups you struggle to connect with and grow.

Banging a pre-workout and hype music may make a workout feel dynamic, enjoyable and challenging.

But it drives a high fatigue cost and won’t give you the greatest linear progression over time.

If you love chucking weights around - have at it!

If you’re serious about building a rig come see me.

Your .v1 shows your willingness to work.

Your .v2 will show your willingness to learn.

Ready to level-up? 💪🎯

Easy Winners Dinner this evening:2 Sweet Chill Salmon Fillets Airfryer on baking paper200C / 8 Minutes 250 White Jasmine...
22/10/2025

Easy Winners Dinner this evening:

2 Sweet Chill Salmon Fillets
Airfryer on baking paper
200C / 8 Minutes

250 White Jasmine Rice
Seasoned and cooked earlier

Sauté vegetables
2 Portions cooked off earlier
1 Serving added.

Microwave them for 2-3 minutes when the fish is nearly done.

Skins peel off easy cooked skin-side up.

Good dog treat Salmon skin 💪🎯

Over the past two decades I’ve tracked a ton of data, observing the impact of different training methodologies, diet str...
18/10/2025

Over the past two decades I’ve tracked a ton of data, observing the impact of different training methodologies, diet strategies and recovery tools.

It’s led me to conclude that there are very few absolutes beyond consistent effort, and time.

I’ve noted that with regard to both training and nutrition those that focused adjacently on skill acquisition were able to facilitate better progress in the long term.

I also noted that those who gave themselves the best possible chance of a good night’s sleep generally succeeded, while those that didn’t generally fell short.

Coaching and Personal Training are the preferred educational platforms I use to facilitate the implementation of these absolutes.

So those are the areas where my work is most effective, and I cut all the BS that costs time, money and stress.

I further noted that the biggest barrier to success, broadly labeled, was simply fu***ng about.

Sloppy training without effort or intention, while married to a training method that’s either no longer working or has simply never worked.

Fu***ng about.

Reluctance to change food behaviors and preferences that don’t align with the stated goal.

Fu***ng about.

Downplaying the need for good sleep hygiene and running towards unnecessary stressors.

Fu***ng about.

Overthinking your programming and exercise selection, chopping and changing out of impatience, external influence and ego.

Fu***ng about.

Staying on point through the week, and falling off the wagon every weekend.

Fu***ng about.

Swipe right for my conclusion, based on the data collected over 20 years.

Over the past two decades I’ve tracked a ton of data, observing the impact of different training methodologies, diet str...
18/10/2025

Over the past two decades I’ve tracked a ton of data, observing the impact of different training methodologies, diet strategies and recovery tools.

It’s led me to conclude that there are very few absolutes beyond consistent effort, and time.

I’ve noted that with regard to both training and nutrition those that focused adjacently on skill acquisition were able to facilitate better progress in the long term.

I also noted that those who gave themselves the best possible chance of a good night’s sleep generally succeeded, while those that didn’t generally fell short.

Coaching and Personal Training are the preferred educational platforms I use to facilitate the implementation of these absolutes.

So those are the areas where my work is most effective, and I cut all the BS that costs time, money and stress.

I further notes that the biggest barrier to success, broadly labeled, was simply fu***ng about.

Sloppy training without effort or intention, while married to a training method that’s either no longer working or has simply never worked. Fu***ng about.

Reluctance to change food behaviors and preferences that don’t align with the stated goal. Fu***ng about.

Downplaying the need for good sleep hygiene and running towards unnecessary stressors. Fu***ng about.

Overthinking your programming and exercise selection, chopping and changing out of impatience, external influence and ego. Fu***ng about.

Staying on point through the week, and falling off the wagon every weekend. Fu***ng about.

Swipe right for my conclusion, based on the data collected over 20 years ➡️➡️➡️

17/10/2025

Mousse T blasting in the background… it can only be leg day

Calf Sled 1 x 20, 3 x 12-15

Hack Squat 1 x 20, 1 x 15 1 x 8-12

Target Muscle groups accurately hit, precise and enjoyable loading sets.

Hype-woman kicking my ass throughout 💀

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