Thanks for stopping by – I’m glad you’re here.

I’m Adrian: over 20 years in strength training and nutrition.
Master’s Degree in Physical Education. Certified Personal Trainer.

I’ve spent the last two decades learning what actually works (not just in theory, but in real life & consistently), going through phases of being fit, then out of shape, and back again. I’ve also experimented extensively with intermittent fasting and longer fasting protocols.

These days, my time is limited, and I’m not actively taking on new clients.

That said, if you see me in the gym wearing SelfElevateJourney, feel free to come over and ask a question—I’m always happy to help. Alternatively, you can reach out directly via the “Contact Me” section.

And if it’s the right fit, I occasionally work with a small number of people by exception.

Don’t want a coach? No problem.

Look Better. Train Smarter. Keep It Simple.

Here’s a straightforward system that works.

How Do You Know It’s Working?

Muscle growth signs:

• Pump

• Tension

• Burn

• Fatigue

Plus: your strength is going up.

If an exercise gives you these → keep it.

Exercise Selection

• Build a base of 5–10 key free-weight movements

• These are your staples—progress them

• Rotate other exercises occasionally (for variety, not necessity)

Technique First

• Full range of motion (stretch + control)

• Consistent form you can repeat

• Right weight: not too heavy, not too light

• You should feel the target muscle working

Use Support Early

• Elbow support, slingshot, etc.

• Protect your joints now → thank yourself later

Warm-Up Matters (More as You Age)

Purpose:

• Get blood into the muscle

• Loosen and stretch

• Activate your nervous system

Start with:

• Empty bar

• Slow, controlled reps (8–10)

Choosing the Right Weight

Avoid extremes:

• Too heavy (85%+ max): high injury risk, joint stress

• Too light: inefficient, wastes time

Sweet spot:

• 6–15 reps

• Close to failure

Experiment—find what works for you.

Rest Between Sets

Simple rule:

• When breathing is steady

• You feel ready again

Heavier weight = longer rest.

How Many Sets?

• 2–5 sets per exercise

• Or enough to achieve a solid pump

Training to Failure?

• Not necessary

• Use occasionally if you want

• 40+? Avoid it unless experienced

How Often to Train?

Depends on your time and intensity:

• 2x/week → minimum

• 3–4x/week → optimal

• More → only if recovery allows

How to Start

• Pick a weight 3–4 reps away from failure

• Track everything

• Progress weekly:

  • Add weight OR

  • Add reps

Hit a Plateau?

• Repeat the same weight for another week

• Or deload (reduce weight + intensity briefly)

Free Weights vs Machines

• Prioritise compound, natural movements

• Use isolation work as support

Final Note

This approach is built from 20+ years of real training experience.
Simple. Effective. Sustainable.

Designed for natural lifters—no performance-enhancing drugs.

Look Better. Train Smarter. Keep It Simple.