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James Elsom Personal Training

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United Kingdom
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James Elsom Personal Training

Including:
- Online Coaching
- Bodybuilding
- Fat Loss
- Strength and Conditioning
- Bootcamp/Group

I have been working as a Personal Trainer since 2011 and I have developed a great understanding of how to transform your body. I mainly specialise in:
- Muscle Building (Hypertrophy)
- Fat Loss
- Strength Training

I also offer Online Coaching. Please email me for any training enquiries - james@elsompt.co.uk

26/10/2017

🔸Define Your Body Composition Goal🔸

If you are a natural athlete and you want to achieve some seriously good results. You cannot afford to be winging your training and diet and then expecting your physique to magically transform.

I was chatting to a guy in the gym other day asking how his training was going and what he was trying to achieve. He said he was trying to put on size whilst losing body fat.
Now again, as a natural athlete, I'm sorry to say you cannot achieve these two goals at the same time because they have different dietary requirements with regards to your energy balance!

- If you want to gain mass, you MUST be in a caloric surplus.
- If you want to lose body fat, you MUST be in a caloric deficit.
- If you want to maintain, you MUST be balancing out your energy intake and expenditure.

With this in mind, how do you expect to get leaner whilst building muscle at the same time? That's right.. you can't!

So rather than constantly pushing and pulling and essentially just spinning your wheels between these two body composition goals; you will be much better off devoting your time on one or the other.

This is essentially why so many guys and girls fail to see results because they are underestimating the importance of monitoring their nutrition to match their physique goal. Just praying to the bodybuilding gods that as long as they throw a few weights around and drink a load of protein shakes, their physiques will miraculously transform!?

^ This was me for my first few years in the gym, guess what? I didn't make a great deal of progress (apart from the usual 'beginner gains').

Once you have clarity in what you are actually chasing, you can put an affective plan together which will take you there ten times faster than trying to wing it.

Make your efforts in the gym count by having something to show for it. Yes, this means you will need to put some extra effort in by monitoring your calorie intake and logging your training. But I can guarantee you it will be worth it when you look at your reflection in 12-20 weeks time and barely even recognise what's in front of you!

Physique Coaching Enquiries:
james@elsompt.co.uk

21/08/2017

🔹Push Day Training Tips🔹
👉Don't over complicate your routine.
👉Select one horizontal push movement (bench press) and one vertical push movement (shoulder press).
👉If your chest is weaker than your shoulders, perform your horizontal movement first and visa versa if your shoulders are weaker.
👉I personally alternate my first movement each session as my chest and shoulders are fairly evenly matched from both a performance and aesthetic point of view.
👉Add 4-5 accessories to follow your horizontal and vertical pushes.
👉This could be 1 isolation for chest, 1 for shoulders and 2 for triceps.
☝️This doesn't have to be set in stone so make sure your accessory movements are relevant to the areas on your physique that need the most work/attention.
👉If you're unsure about your physique proportions or symmetry, speak to a coach to help you identify both your strengths and weaknesses.
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Ps. Yes I might be a bit too short to reach the floor on these benches 👎😭😂.
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19/08/2017

I know my clients could definitely relate to this 😂
Sometimes you've got to be a bully to help them get the job done 💪
Remember nothing worthwhile is ever achieved in your comfort zone. ❌
There's always method behind the madness 😉

18/08/2017

Flex Friday 💪
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FYI I'm just gunna keep posting pics from when I was jacked and tanned, until I'm jacked and tanned again.. could be a while 😂👍.
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Big fan of this pose - a different take on the traditional side triceps pose that shows more chest and quad development whilst still having the tricep detail on show.
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Posing is often looked upon as vain, but in the sport of bodybuilding, it is all about the constant pursuit to look better than you did the day before. The only way to truly measure this is by comparing images of poses.
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That way, you can successfully critique your physique and understand where you need to place more emphasis in order to improve your overall aesthetics.
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So yes you can view that as being vain if you want, but I don't see anything wrong with wanting to improve your physique so I'll be doing this s**t for the foreseeable 👍💪😎.
Happy Friday instaaa.
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17/08/2017

🔹Bigger Bench Press🔹

Here's a few quick positioning tips if you're struggling to improve your bench press:
1) Create a slight ark in your lower back.
2) Ensure that your upper back and glutes are firmly pressed into the bench.
3) Plant your feet into the ground and bring them closer up towards your head whilst keep them flat on the floor.
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These 3 simple tips will help to put you in the strongest mechanical position to lift some heavy weight 👍💪.
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Managed a rep PR on bench today with 3 sets of 8 reps at 105kg!!
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15/08/2017

🔹Are you ready to cut?🔹
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During this time of the year, almost everyone is trying to get leaner, which is cool! Having visible abs and better muscle separation is great.
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The problem I see is a lot of guys just haven't spent enough time growing in a calorie surplus. They haven't laid down enough muscle tissue, so when they come to do a cut, they end up with that skinny fat kind of look which isn't ideal.
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Before you decide to embark on a fat loss phase, it is important to acknowledge how long you've been training (properly) for.
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If you're trying to cut straight away, you won't look like this - I've been training for almost a decade now and I've spent the majority of that time in a surplus.
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My advice to any newbies in the gym: Commit to a lean bulk phase for at least 18 months. Get your calories in, don't miss meals, get stronger. Once you've gained a good amount of size and strength, you will then be ready to do an effective cut and you will have a lot more muscle to reveal under those layers of fat 👍💪✂️
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11/08/2017

Flex Friday 💪
Forever trying to make my back look like an anatomy picture 😂
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I think people often forget that there is more than one muscle in your back. It's just easier to say "I'm training back" instead of "I'm training my traps, rhomboids, lats, posterior deltoids and erector spinae."
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But if you want to have nice symmetry throughout your whole back, it's important to program exercises for each of these areas when planning out your back routine.
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You may even want to place more emphasis on a certain muscle within your back so you'll need to program in some extra movements for that area. This is where knowledge of what back muscles do what will help you take your physique to the next level!
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Of course, you cannot change the origin and insertion of your muscles as these will be genetically inherited. I am aware that the shape of my back is very similar to my dad's and people often say to me I'm just lucky because I have good genetics... but what's important to remember is I wasn't born like this!! I've still had to train hard and intelligently to achieve the physique I have today.
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Regardless of your genetics, you can ALWAYS improve your aesthetics (yes that rhymed, god I'm cool!!)
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📸

08/08/2017

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🔹5 Reasons You Shouldn’t Skip Leg Day🔹
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Firstly, please note that this post is mainly aimed towards guys because lets be honest, it’s very rare for girls to skip leg day.
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1️⃣ Symmetry – I think we can all agree that a big upper body with toothpick legs looks ridiculous. Even if you don’t want to be a competitive bodybuilder, you still want to look good naked right?!
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2️⃣ More Muscle (all over) – Big movements like squats and deadlifts increase the release of growth hormone and testosterone more than most other exercises!
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3️⃣Mental Strength – Let’s face it, a lot of people don’t bother training legs because they find it too hard. Lower body training is arguably the most challenging area to train from both a physical and mental perspective. Get it done and you will massively build your mental endurance and character which will positively carry over to the rest of your training, meaning more gains!
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4️⃣ Injury Prevention – Most guys have no end of problems with their lower body, such as tightness in their hamstrings, pain in their knees or tightness in their hips. A lot of these issues are simply down to neglect of that muscle group or body part. A stronger and better developed muscle is a lot less likely to get hurt.
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5️⃣ Because Quads – There’s no denying a good thick set of quads look f**king cool. Not being able to find a pair of jeans that fit you properly is totally worth it.. I promise 😉
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If this post hit a nerve with you, this probably means you've been skipping legs. Don't be that guy 👍
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📸
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07/08/2017

🔹Back Day!!🔹
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Looking forward to hitting some deadlifts later and various other pulling movements.
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When it comes to back training, I like to prioritise quality over quantity - I only tend to program in 4-5 back movements and hit 2-3 heavy sets on each one. If you train properly and with correct intensity, you shouldn't be able to perform many more back movements without your biceps and forearms beginning to do the majority of the work thus taking tension away from your back.
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Always remind yourself which muscle you are trying to target on every movement you do and ensure your form is perfect before progressing the weight or increasing the amount of reps you do.
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And yes I am training back on international chest day, I'm such a rebel I know 😆.
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04/08/2017

Flex fridaaaay 💪😛
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Don't ask me why my tongue is out.. my dad always does it on his most muscular pose so I just assume it's an Elsom trademark 🤔😂
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My delts have drastically improved on this pose. All the heavy overhead pressing and side laterals have paid off and have helped add a lot more width to my frame.
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Want to bring up a weak area or lagging body part? Give it more attention - train it first in your session, train it more frequently and train it f**king hard!
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Sometimes it's as simple as 'demanding growth' from your body. Give your muscles no choice but to grow 💪 I'm getting all CT Fletcher so I'll stop there! 👶🏿😂 Have a great weekend, I'm off to smash a push session 😆
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Photo credit: .
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