DIG DEEP STRENGTH

STRENGTH, NUTRITION, SUCCESS.

You don’t have hours to waste scrolling through conflicting advice. We cut through the noise and create strength and nutrition plans tailored to your lifestyle. Whether you're a total beginner or looking to elevate your game, we’ve got you covered.

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GUARANTEED RESULTS

With years of coaching experience, deep knowledge, and a proven track record of success, you don't want to miss out on opportunity!

OUR CLIENTS TESTIMONIALS

I contacted Char to start my weight loss journey. After years of powerlifting, I chose Char for her expertise. She has guided me on nutrition, helping me lose over 20kg. I'm now maintaining for my competition. Highly recommend Char for nutrition!

Justin Hartog - Cabinet Maker/Joiner

Speak to a coach

STOP WASTING YOUR MONEY ON SUPPLEMENTS.

Why, because supplements are made to supplement. You need to be focusing on your nutrition first, getting in the macronutrients that you actually need.

But if there were supplements I'd recommend for a general basis that is worth the cash, it would be these 3.

1. Caffeine
2. Creatine
3. Whey protein isolate

These 3 all have evidence based research that garruntee results and meaningful change when using them for your training.

So if you're still wasting your money on the shiny new BS and not seeing results. I'd recommend you fill out that form in our bio.

#nutrition #supplement #diet

Is more range better?

In some instances, yes. But in most cases, this is not the reasoning behind why you're not getting stronger or breaking a platue.

We add deficits to training. They are designed around the idea of acquiring more space and more range within an exercise. We tend to see people trying to use this as a way of creating more muscle tension length in the hope of building more muscle.

But this isn't the case nor answer.

If we can't progress a movement, adding a larger end range isn't going to make the difference. The difference to be made is answering the question as to why you can't progress the movement in its already defined range?

Is it that we lack function?
Is it that we lack stability?
Is it that the movement we pick is already to advance or not ideal for you?

Questions like these need to be answered and assessed before biasing end range positions.

If you struggle to grow and load the exercises in your program and can't understand why? Comment "change" below, and I'll send you a link to help you understand why.

#strength #progression #training

Are you struggling to build that bigger looking back and unsure on how to do it. Well, here are 3 simple tips to consider in your next session.

1. Train from 90° - 120° of shoulder flexion as this range offers us the ability to truly load and train heavy.

2. Bilateral work before unilateral work. Why, because we limit the ability to load unilateral, so getting stronger with two arms will allow you to get stronger and then progress into unilateral.

3. Stop doing half reps or not allowing scapular to move. We don't need a massive stretch or even a massive squeeze. We just need to function through the upper back and ribcage.

If you want to find out more, hit the link in the bio.

#muscle #workout #strength

STOP DOING THIS WITH YOUR FEET!

Whoever told you that hanging your toes of the top of the footboard on a leg machine is going to isolate your hamstring was wrong.

The hamstring is trained in knee flexion/extension and hinging of the hip. We do see knee flexion in the leg press machines, but the hamstring recruitment here is just to aid in knee stability, not much more.

If you want to train your hamstrings, use machines that are made to isolate - seated/prone hamstring curl, or you can use a stiff legged hinge variation.

Train smarter, question everything. Don't smell the BS.

#muscle #strength #training

Tight hips, no dips.

The reason your hips are tight is from high squats, a leg knee bend, and from being lazy.

You can't out stretch shit function.

Learn to move and own the positions you're in, even if that means you need to drop the ego.

Catch you.

#function #squat #pain

How many times should you squart per week?

Honestly, I do actually get asked this question, and I can help answer this for you.

These days, when the messages aren't clear and information is skewed, I'll be here to sift through that shit for you.

When it comes to squat frequency, this biggest thing, in my opinion, to consider is your training age, aka; level of experience.

Some who is new to squatting ( 1 - 3 years ) we can see frequency up to 3x a week that will really help up propel forward.

When we hit middle ground ( 3 - 5 years ), frequency can actually stay up, but this may affect other lifts due to the ability to actually lift heavy weights. This is where I like to program 2x per week.

Last but not least, people who are well trained ( 5 - 10+ years ) we can actually to start alot less frequency again and if they want more frequency it comes in the form of an exercise that is manipulated to be less loadable and more aligned for pushing harder to get that extra practice in.

If this didn't cook your brain, or you actually made it this far, I'm going to let you know that you're the best, and you'll gain 20+ kg to your squat from this.

Bye now.

#squat #strength #training

Want to build thick quads?

Well, here are my 3 favourite leg day exercises that you can use in your training!

1. Seated leg extension - This is great for the shortened muscle. Another bonus is that these can be really loaded up and sent as they don't cause too much fatigue on the body.

2. The seated leg press - This is perfect for that mid range, building bigger and stronger quads. The hack squat was a second to this, but most public gyms have dog shit hack squats.

3. Bulgarian split squat - Basically, I'm a psycho and love these. Super great for hitting that lengthed quad and also great for challenging people with their hip function and how to present their centre of mass.

Give one of these a go, or even all three, and let me know what grows those quads the best for you 🏆

#legday #quads #strengthtraining #hypertrophy

Let's grow your squat 💪

Mr Dig Deep, what rep range do I need to grow my barbell squat?

Well, it's time to ditch these high rep sets because they ain't doing stuff all for building that big squat.

If our main goal is to put kilos on our squats, we need to be training in rep ranges that allow us to express maximum force. This can be perfectly done in a one to four rep range.

Why?

Well, when we work around this rep range, we would normally use heavy loads with higher intensity that actually challenge our positions under heavier loads, teaching us how to function and perform when shit gets hard.

Personally, I like to program a top set, followed by some back downs, leaving 2-3 RIR.

Not sure how to program this for yourself? Reach out, i don't bite, I help.

I did this for my warm-ups!

Took more notice of the movement for the session.

Warm-ups tend to be left as "just move" before we start a session. It looks like walking on treadmil, rolling around, or stretching.

Now, these can be good for some, depending on what they want from the session.

The way I look at these is they should be movement preparation for the task at hand. For example, if I'm going to overhead press, I'll look at the movement into segments, breaking them down into isolation.

So we are looking at;

Abduction - DB lateral raises.
ER - Cable face pulls.
Flexion - latt pulldown.

These don't have to be super heavy, just enough to create the right stimulus.

#strength #strengthcoach #training

STOP MISSING ATTEMPTS WITH THIS SIMPLE FIX.

Exposure to heavier singles in your training.

During your off-season prep, we shouldn't be looking to do singles but take the perspective of building a broader base that will be able to handle these heavier loads more effectively.

Once we move into comp prep territory, more comp specific movements. This is where the heavy single for the skill adaptation should come in and play a major part in bettering your chances on smashing a comp day PR.

If you're missing your third comp attempt, stop sulking and blaming it on the equipment. Start programming smarter for success.

#powerlifting #strengthcoach #strengthtraining

You won't do this to grow delts 🙃

If you're a half repper, overloading ego lifter or don't think delts are sick. Tune out now, because you'll never learn.

1. STOP TRAINING HALF REPS

2. CHOOSE EXERCISES THAT WORK FOR YOU

3. LESS SETS, LESS REPS, MORE GO.

Get these down, and you'll start popping out of those shirts your grandma bought you for Christmas 🎄

Make the right change for 2025 🌟

Here we are, another year down, and a new one started.

You've decided to commit this year and make that change you've been putting off for the last couple of months.

Boom, the 8 week challenges start to appear in your feeds, selling you the quick fix.

But, your a smart person and know that these poxy challenges are just money grabs and leave you rebounding, lost, lonely and not knowing what or how to take the next step after they leave you and take all your chrissy money.

It's time to step up and make the right change with Dig Deep Strength 💪

🍑 Nutrition coaching that actually fuels your body so you feel good and lose weight.

🥞 Eat food you love, knowing that you're going to see guilt free results.

🎯 Programing that is actually around your movement pre screening to ensure correct exercise selection.

📆 Weekly or monthly check-ins to update, track, and see how progression is going.

So what are you waiting for?

Join a community that actually cares about the client and garruntees results.

Comment "2025" and we will send you an online coaching enquiry so we can get you started today 🏆

#strength #muscle #nutrition #health

Stop guessing in the gym and start seeing real results.

Struggling to lose weight, gain strength, or look and feel your best. Maybe you're an athlete who's tired of feeling stuck, knowing you're capable of more but unsure how to get there?

What if you had coaches who didn't just hand you BS, but actually got to know you and your goals, struggles, and potential. A coach who could break through the hurdles holding you back and unlock a version of yourself that you didn't know existed?

At Dig Deep Strength, we go beyond the normal metrics. Whether you're a begginer or an experienced athlete, we're here to help.

Join a community that is made for you!

If you're interested in finding out more, comment "more" below, and we will reach out 🏆

Train harder 💪

Now we have established you weren't training hard enough to make a difference in muscle growth

We now have the issue of not recovering before the next session, having small aches and pains that are making training uncomfortable.

How do we fix this?

Easy, we need to implement a training strategy that allows us to go hard, but let's us bring it back down when we're just not feeling, and this is called;

Undulating periodisation!

This is a type of programming that allows to set different intensities on different days, over different weeks, over different sessions to always allow the opportunity to bring down that systemic fatigue.

Comment "gains" down below to learn more about this topic!

#strength #strengthttraining

Recap on DDS 2024.

Wow, what a year this was. It's probably the biggest year to date.

We got married, @charlosa_anne95 became a qualified nutrition coach, I did a lot of education, learnt from some of the greatest in the industry.

But, with the good comes bad.

We lost our big cruisey girl, I lost my Nan, we lost clients, back end system fucked me over which means cash went out that wasn't necessary.

Hey, we learn from these reflections though, and grow from these in a positive way.

Keen to hook into next year and coach more of you mad dogs out there.

Shut your mouth, Train hard & Be nice to each other.

Much love

Dig Deep Strength.

Struggling to build muscle, but don't know why?

Imagine this, your training every day, doing all your pretty little exercises, eating your protein, and have a great training facility, BUT still fail to get bigger.

If your not sure by now, do you want to know why?....

It's called being a bitch.

Shut your trap and train harder.

If you want to put on size and train smarter, drop a comment down below to find out what happens next 🔥

#muscle #growth

Strength VS Size: What's better?

Neither one is better than the other as they both can work together, but let's break it down to understand a little more.

Strength is the end result of being able to produce maximal force from any given lift. We normally see this in powerlifting, strongman, and to some degree, weightlifting.

Size is normally found in bodybuilding as this is the main objective for some federations, to be as huge as possible.

So, to get stronger, we need to use higher intensities, lower volume, and really hone in our skill level. We normally express this through barbell movements as they are the most loadable and best way to express strength.

To build size, we want to look at more external stabilised exercises like machines and dumbells and really drive higher volume, more frequency, and higher intensity relative to the exercises we choose.

If this is something that you are struggling to program or don't know where to start, drop a comment down below and I'd be happy to chat with you!

#Size #strength

The top 5 things I've learned from my strength training 🧠

1. It's never too late to start; just because you're over 30, not as strong as others DOES NOT MEAN you can't start now.

2. Being stronger makes life easier; NO SHIT, being able to pick, move, and lift heavy things just makes life easy.

3. Cardio is bad; Cardio is actually great for strength training because staying healthy is the most important goal.

4. Failing isn't a bad thing; I was one to chuck a tantrum when I failed, but failing lifts taught me more than any good lift did.

5. Never stop obtaining knowledge; some people are strong and just regurgitate the same bullshit from their coaches, don't be this person.

If you've encountered one of these barriers in your strength training, drop a comment down below with the number that represents you!

Don't overdo it this holiday season 🎄

Before you wollow in self-pity from over indulging and think it's a great idea to go balls to the wall in the gym therefore tank yourself, hating training.

Stop and think 🤔

We don't need to fall back into these silly habits if we can put some limits or rules in place.

1. Just because it's there doesn't mean you need to eat it.
2. Roughly track the amount of food and alcohol you have in the day.
3. Choose less calories dense foods.
4. Substitute the beers for a zero sugar soft draaank.

Give these a go and save yourself the hardship come next year. Enjoy everyone, and happy Christmas from Dig Deep Strength 💪

Do this to grow some actual glutes, not just angles 📷

Learn how to control your pelvis through all planes of movements.

We can use all these elaborate setups that we see daily on some influences page saying "This is the best glute exercise" when it's really not.

Once we learn how to set the pelvis into a nuteral position, allowing length in the glutes (which means they will grow), we can then choose what works best for us.

Key phrase; what works best for us.

Remember that!

Once we have this down, we want to look at what exercises allow us to lengthen the glute effectively with the most control, eg, Romanian Deadlift.

Now you know the secret, use it wisely!

Understanding muscle tension curves for training 💪

What is a tension curve?

The tension curve is the muscle capability to produce forces at different joint angles.

So when we look at a bicep curl, for instance, we notice that when our arm is by our side in a lengthened state, it is quite hard to produce force. When the arm is moved to 90 degrees, we find that this is where the most forced is produced in the mid range. When our arm is at the top in the shortened position, we once again can't exert force as well.

Now, knowing this, we can start to look at how we implement muscle tension curves within our training to make bigger and better gains.

If we are looking to grow muscle, we know that heavily eccentric loaded muscle will be rewarded. So, if we were to train the latts, a seated latt pull down might not be the most ideal as it's easier at the top, but if we used a t-bar row, we would find the curve change to the eccentric portion being the hardest, therefore helping us grow that thick back we've always wanted.

Next, you're in the gym. Have a think about what you want your outcome to be and set yourself up for success with exercise selection that matches the muscle tension curve you require for your training.

#hypertrophy #strength #gains #muscle

Clients breaking platues and setting new PBs 🏆

Here we have our client @chipper_meringo, who competed recently at @nemesis_powerlifting "Dubbos deadliest"

Clint came over to Dig Deep, looking to progress his lifting, which had stalled. We initially started with getting some quality movement back into his life and training. By doing this, we eliminated little niggles, imbalances, improved confidence and became stronger!

On comp day, we took a 7.5kg PB with plenty more in the tank for the next competition.

Now, jumping into prep for our next competition, we have bigger and better plans for movement quality and snagging some more PBs along the way

If you want to break platues that have been hindering your lifting life and don't know how. We can help you do this with ease and confidence!

#powerlifting #strengthcoach #deadlift #strength

The fix no one is talking about!

Are you falling forward in your squats and deadlifts. Well, if this is you, I have the fix just for you!

People are always trying to fix their form but no realising that the form isn't the fix, it's the fact that your centre of mass is to far forward coming into the bottom or leaving the ground.

Simple fix - we need to shift it back.

1. Anterior loaded squats - front squats, zerchers, goblets, and plate loaded. These will help you shift your mass backwards as the load will direct you to move back into the heels.

2. STOP BLAMING YOUR ANKLES. FULL STOP.

3. Fix your hip alignment - Getting the hip into a more neutral starting position will allow for a more effective brace, stabilising the spine and creating more force potential!

If your squat or dead is suffering, give this a go and pop a comment down below!

#squats #deadlift #strength #coach

Make elbow path great again 🇺🇸

Many a moon ago, young Terrance could not understand why his back wasn't growing 3 times the size. He felt left out from all the others until one day. This was the day he stopped lifting like a dick and started taking note of his elbow position.

Different degrees of arm abduction from our body will bring on varying degrees of different muscular tension.

• A lower elbow position is generally associated with the latts.

• A elbow position that is around 45° from the body will still have some latts, but start to bring on the rhomboids.

• A higher elbow angle will then bring rhomboids, lower traps, and upper traps into play.

Next time you go for a big old back session, consider these factors in and watch that back grow!

#coach #back #workout #muscle

This is how you grow delts!

If you're someone who mindless sets up the cable, grabs hold and just rips the weight around like your dad with a starter cord on the lawn mower. Well, this is where you're going really wrong.

Stop now.

Set your pulley up around mid thigh, pull the handle out to your side where the delt is now at its most lengthened. From here, move the arm up to 90°, no more as we start to move into more rotator cuff muscles rather than delt.

Repeat the process and bonus points for not cheating or shrugging the arm up.

Let's go!

#strengthttraining #strengthcoach #delts #shoulders

We've got you hooked!

This here is the hook lying bench press, and here is how I use it for training!

1. If you're a big bencher, your ribs and sternum all flared up like a frilled necked lizard. Well, this can help you control your ribcage and sternum.

2. If your shoulders are hurting in a bench press because you lack genuine movement at the thoracic or diaphragmatic breathing. This is great to restore movement and quality.

3. If you've got a jacked lower back from manual labour and your comp bench is just uncomfortable, give these a go and recover faster.

If you've stumbled upon this and have questions as to why there is a hole in my shorts, comment down below for the truth.

Get it 💪

#strengthtraining #coach #workout #bench

You don't have shit ankle mobility 🧨

The ability you don't have is being able to control your centre of mass during your squat.

Have you ever wondered why some can reach depth when you elevate their heels and even more so when you put the load anteriorly?

It's because they learn to shift their mass backwards.

If you see heels lifting in the bottom of the squat, it's not because you don't have the ankle mobility or range. It's because you're about to fall on your face.

If you want to learn about shifting your mass backwards and controlling your squat, start here.

#strengthcoach #strengthtraining #squat #fix #strength

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DIG DEEP STRENGTH

STRENGTH, NUTRITION, SUCCESS.

You don’t have hours to waste scrolling through conflicting advice. We cut through the noise and create strength and nutrition plans tailored to your lifestyle. Whether you're a total beginner or looking to elevate your game, we’ve got you covered.

OUR CLIENTS TESTIMONIALS

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Follow us on Instagram