Callum King

Nobody squats 180kg with small legs. Nobody benches 140kg with a small chest. Nobody deadlifts 220kg with a small back. Nobody presses 100kg overhead with small shoulders. Chase the number. The body is the byproduct. Big Wallop

Here's a myth that's been costing you gains: 'Low reps build strength but not muscle' It's nonsense. A recent study showed muscle growth is basically the same at 4 heavy reps as at 12, as long as you get close to failure So you can do both. Big Wallop

You know what's annoying? You can build a brilliant day in the first hour. Leap out of bed, shower, walk, sit down to work. Then one glance at the group chat and the whole thing's fucked It really is that damn phone Big Wallop

Some of you can't lift an empty barbell yet. There's nothing to be ashamed of in that. Use the dumbbell variations and build the strength and confidence to move over to the bar later. Many of my clients started exactly there, and they're killing it on the barbell now Big Wallop

Here's something no one tells gym beginners: Lifting weights is a skill. There is a steep learning curve, and day to day changes are pretty much undetectable Be patient You're not going to play the Free Bird solo on your first week of learning guitar The gym is no different Big Wallop

If you're just starting out in the gym, strength training is by far the best way to be consistent As a beginner bodybuilder you will have to wait weeks and weeks to see a shred of progress But with strength as your goal you will see progress every week Big Wallop

I hate it when coaches lower the bar and tell you to be realistic You define what realistic is mate You want to do 6 days of training a week? More power to you I know it's possible, because I've done it Sometimes drastic results require drastic action Big Wallop

It's actually such a privilege being able to choose the hardest thing I do each day Whether it's a gym session, sitting down to write my weekly article or a cold shower Most of the planet doesn't get that choice, and one day I won't either Start choosing the hard thing while you still can Big Wallop

In an age of AI written posts It’s lovely to see the odd spelling mistak Big Wallop

Training and diet locked in but no results? Check sleep and stress before you change anything else. Those two kill more gains than a missed session ever will. Big Wallop

Body goals are so hard to judge. You look in the mirror daily and see no changes Strength goals aren't. That 2.5kg added to the bar is undeniable. Pick a lift abd chase the numbers Your body will transform as a byproduct Big Wallop

Pull up your old progress photos. Read your first training log. Look at old weigh ins That person isn't you anymore, but they did the work that made you Be proud of yourself bud We spend far too much time looking at the next milestone and never enough time looking back. Big Wallop

Ultra processed food is one thing I have very little tolerance for. Easy to overeat, never fills you up, very little nutritional value Cut it out for a couple of weeks and tell me you want to go back. Big Wallop

The most underrated fat loss tool is a 40 minute walk. Lower stress, clearer thinking, calories burnt without eating into your recovery. Grinding cardio instead leaves you knackered and the same shape. Big Wallop

Lift like a strongman Eat like a bodybuilder Read like a scholar Think like a philosopher Love like a poet Chill like a stoner Big Wallop

Training to get abs is great, but how about training just to build your confidence? Train so you’re ready to tackle that conversation you’ve been avoiding Train for the business you said you’d build Train for the wife you’re someday going to have to ask to nandos That’s what you’re actually working on bud, the abs are just a side effect Big Wallop

Most people organise their day around avoiding discomfort. Craving: eat. Bored: scroll. Lonely: drink with people you half like. Training makes you sit in discomfort on purpose, a few times a week, until it stops being a threat. Big Wallop