The Strength Base

The Strength Base Helping men and women shred fat, build muscle and stay consistent 🔥
No BS, just clear steps to real results 📈
DM “RESULTS” to see the exact system I use 📲

The Strength Base Community walk and coffee 🚶☕️Absolute shoutout to these legends (literally days from Christmas) made i...
20/12/2025

The Strength Base Community walk and coffee 🚶☕️

Absolute shoutout to these legends (literally days from Christmas) made it out for an epic walk down the quarry hills and later for a coffee and lunch at .the.grind

Amazing to get together and enjoy the outdoors, talk and have a laugh.

Can’t wait for the next one next year 💪🏻

18/12/2025

If your Bulgarian split squats feel unstable, awkward, or inconsistent, this is why.

Most people treat this as a balance test and that’s a mistake.

The goal isn’t to wobble around hoping your leg grows, you need to load the working leg properly and actually create tension.

That’s why I’m doing two key things here 👇

🔹 Added stability
Holding onto a stick gives me just enough support to stay balanced,
so I can focus on control, depth, contraction and not falling over.

Stability lets you train the muscle harder. Instability just limits the load.

🔹 Contralateral loading
Holding the dumbbell on the opposite side of the working leg
forces the glute and quad to stabilise harder through the entire rep.

Right leg working → weight in the left hand. Then swap.

This setup = more tension, better mechanics, and cleaner reps
without turning the movement into a circus act.

If you want Bulgarian split squats to actually build your legs, then stop chasing balance and start focusing on your ex*****on.

📌 Save this for your next leg day and if you want more mic’d up cues like this, make sure to drop me a follow!

Enjoying the sunshine with my family anytime I can ☀️Nearly 8 months of being a dad and I love it 😎
12/12/2025

Enjoying the sunshine with my family anytime I can ☀️

Nearly 8 months of being a dad and I love it 😎

Thanasi progress so far! 5kgs down ⬇️The goal was to drop body fat and get down to 95kgs to sustain a comfortable weight...
11/12/2025

Thanasi progress so far! 5kgs down ⬇️

The goal was to drop body fat and get down to 95kgs to sustain a comfortable weight.

We implemented 4 training days in the gym, established his cals close to 3,000 and have been reducing slowly overtime.

He is currently sitting at 2200 calories and looking absolutely jacked!

He is an everyday dude who has social events on regularly, we knew this from the start but he didn’t come into this with an all or nothing mentality. We touch base very regularly we communicate what the plan is for the weekend when things are on and then he executes the plan.

✅ No restrictions
✅ No all or nothing mentality
✅ Progress and balance implemented into his lifestyle

Proud of you man, let’s keep the momentum going!

If you want to see results like Thanasi comment the word “SYSTEM” and I’ll send you a breakdown of what our coaching includes so you can see for yourself how easy a fat loss phase can be with the right guidance!

09/12/2025

Anyone can lift. Not everyone knows how to lock in.

You walk into the gym and it’s chaos.
Music. Talking. Ego lifters throwing dumbbells.
And you’re trying to train in the middle of it.

You really progress when you block it all out.

That iPhone Focus toggle isn’t just a feature, believe me it’s a mindset.

When it’s time to lift, I mute the world.
I don’t let distractions, noise or my internal thoughts get in the way.

Every rep starts in your head before it hits your muscles.

If you’re training to actually grow, follow for more training and nutrition tips like this.

09/12/2025

f he can lose 16.8kg in 20 weeks with this schedule… you’ve got no excuse.

Read that again.

High stress job.
Constant work travel.
Long days.
Unpredictable routines.
And still, 16.8kg down.

Here’s exactly what we did 👇

No “clean eating only.”
No cutting out carbs.
No banning foods he loved.

Just hitting his calories
Eating enough protein
Swapping meals intelligently when travelling
And learning how to track without obsession

This alone stopped the binge restrict cycle and gave him actual control over his results.

In terms of training we had him focused on just three structured, outcome based sessions focusing on:

✔ building strength
✔ movements that actually grow muscle
✔ progressive overload
✔ intensity that counts

Not 6 days.
Not 90 minute workouts.
Not living in the gym.

This is what changed everything.

Every week we reviewed his weight, photos, and measurements, made small, targeted adjustments, kept him out of the “all or nothing” trap, and held him accountable when work/life got messy

Most people aren’t failing because they’re lazy.

They’re failing because they’re trying to do it alone with zero structure.

When you follow a system that works with your life, not against it results happen fast.

If you want results like this, whether you work long hours, travel for work, or feel stuck with your body...

👉 Hit the link in my bio and book a call
or
👉 Try my coaching FREE for 14 days and see what’s possible when you’ve actually got direction.

09/12/2025

You can still lose fat AND eat Grill’d you just need to stop ordering like a maniac 😂👇

Here’s EXACTLY how I’d order if I wanted to stay in a calorie deficit without eating like a rabbit.

Option 1
HFC Chipotle on a traditional bun, 6 HFC bites & a Pepsi Max
➡️ 738 cals | 51g protein

Instead of:

Summer Sunset, snack chips, chipotle mayo & a regular Pepsi
➡️1,116 cals | 32.5g protein

Option 2
Hot Bird on a traditional bun, mini sweet potato chips, Zero Solo
➡️ 667 cals | 45g protein

Instead of:

Bonfire BBQ, regular chips, herbed mayo & a regular Solo
➡️1,801 cals | 44g protein

Option 3
Sweet Chilli Chicken, Mustard & Pickled (both on traditional buns) & a Pepsi Max
➡️ 1,011 cals | 72g protein

Instead of:

Mighty Melbourne, Simply Grilled, regular Pepsi
➡️1,420 cals | 57g protein

You don’t have to stop eating out, you just need to know what to order.

If you want to know EXACTLY what to order at your favourite restaurants, comment “TAKEOUT” and I’ll send you my Take Out Cheat Sheet so you never have to overthink eating out again. 🔥

Build a body you respect, not just one you look at.
03/12/2025

Build a body you respect, not just one you look at.

If your back isn’t growing, it’s probably not your program, it’s your ex*****on. 👇Swipe through and watch this session m...
02/12/2025

If your back isn’t growing, it’s probably not your program, it’s your ex*****on. 👇

Swipe through and watch this session mic’d up so you can hear the exact cues I use and teach my clients:

✅ Neutral Grip Lat Pulldown
- Think elbows DOWN toward your ribs, not pulling the bar to your chest.

✅ Wide Grip Seated Row
- Don’t shrug. Pack your shoulders DOWN and pull with your lats, not your arms.

✅ Lat Pullover
– Stretch the lats properly, stop cutting the range short.
– Hips locked, rib cage down.

✅ Cable shrugs
- Think “shoulders to ears”
– Drive shoulder blades down and back
– Squeeze hard at peak, slow on the negative

✅ Cable Face Away Bicep Curls
– Lean slightly forward and keep the elbows behind your torso so the biceps can actually load.

📌 Save this session for your next back workout.

27/11/2025

If you’re not doing this ONE thing… you’re wasting your time.

Because it doesn’t matter how clean you eat, how many sessions you smash, or how much you sweat.

If you’re not progressively overloading, you’re not building muscle.

Full stop.

And no… progressive overload doesn’t mean ego lifting.

It means a structured progression model that your body can actually respond to.

Here’s the simplest, most effective method almost EVERYONE should be using:

Step 1: Pick a rep range (e.g., 8–12)
Step 2: Keep the SAME weight until you hit the TOP of that range with clean reps
Step 3: Once you hit the top (example: 12 reps), THEN increase the weight by the smallest possible jump
Step 4: You will naturally drop back into the lower end (e.g., 8 reps)
Step 5: Repeat the cycle

This is how muscle is built.

Not vibes based training.

It’s progression with intention.

This is literally ONE tiny part of the Progressive Overload Masterclass inside my Strength Base education vault.

Inside coaching you also get:
✔ How to choose loads properly
✔ How to track RIR accurately
✔ Tempo and intent cues
✔ Movement pattern optimisation
✔ Build + Shred phases mapped out
✔ Exercise breakdown vault
✔ Form audits + video feedback

Follow for more value!

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