Tag: Coles

Hypertrophy

The smart way to sculpt a six-pack

Mark Coles is a physique coach and owner of M10, a private personal training and performance gym based in Nottingham, Nottinghamshire. Almost everyone who trains regularly wants to have a rock-hard six-pack. But the reality is that hardly any one does. Why? It rarely a problem of not training hard enough, but more a question of not training smart enough. The biggest misconception most people have when training abs is that more is better. But the time you spend working on your abs has very little impact on how long it takes you to get a six-pack. As with training…

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Hypertrophy

The secret to huge quads

Mark Coles is a physique coach and owner of M10, a private personal training and performance gym based in Nottingham, Nottinghamshire. I wasn’t blessed with big legs when I was younger – and I’m still working on them now. I was that guy who always trained in tracksuit bottoms because I was too embarrassed to get them out. I was also that guy who trained legs once a week yet complained they weren’t growing. But I learnt, through a process of trial and error, an effective way to develop well-defined quads. If you really want to see growth to your…

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Hypertrophy

Add size to your hamstrings

Mark Coles is a physique coach and owner of M10, a private personal training and performance gym based in Nottingham, Nottinghamshire. In all my years as a physique coach, I’ve never had a typical person ask me to help them develop their hamstrings. I’ve had athletes ask me to help them improve their speed and strength, of which the hamstrings play a huge part. I’ve also had many male and female physique competitors desperate to grow a great set of hamstrings. But rarely do average people want to focus on hamstrings development alone. In fact, many people very often leave…

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Hypertrophy

Build a thick, wide and balanced back

Mark Coles is a physique coach and owner of M10, a private personal training and performance gym based in Nottingham, Nottinghamshire. When I ask people which muscles they want to build and improve, hardly anyone ever replies their back. It doesn’t take a genius to know why: it’s one of those body parts that you can’t see when you’re training. Along with big legs, I can really tell if someone knows what they’re doing in the gym if they have a well-developed back. If you compete or have any aspirations of competing, a thick, balanced and wide back is essential.…

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