Troy Brown

Flying out to the Mr Olympia next week.

Meeting old friends and former competitors I had the honour of competing against.

Word on the street, based on feedback from people. Samson is going to take it.

Who do you have winning the Mr Olympia next weekend?

Comment below.

Skip the Carousel

1 2

1 day ago | [YT] | 10

Troy Brown

Every training session is a brick.

Every time you walk into the gym, you have an opportunity to lay another brick in the foundation of the body, strength and life you're trying to build.

But here's the question:

Did you actually lay the brick, or did you just show up and throw it down half-assed?

There’s a difference.

Did you bring effort?
Did you bring focus?
Did you bring intensity?
Did you bring drive?
Did you bring tenacity?

Because showing up is important, but how you show up matters.

And here's the other side of the equation:
You can't lay quality bricks every single day without respecting recovery.

Training hard requires recovery hard.
Sleep. Nutrition. Mobility. Rest days. Managing stress.

Don't dig your recovery hole deeper just because you think more is always better.

So when you finish today's workout, don't just ask:

"Did I train?"

Ask yourself:

"Did I lay my brick properly?"

If the answer is yes......

Walk away proud.
One more brick.
One more day.

One more step toward the person you're building.

Brick by brick. Session by session. Day by day.

That's how the foundation gets built.

CT
@coachtroybrown
www.apexphysiques.ca

3 days ago | [YT] | 6

Troy Brown

You don't need to become someone else.

You need to become the best version of yourself.

Start where you are.

Work with what you've got.

Learn. Adapt. Stay consistent.

And give yourself enough time to see what you're actually capable of.

You might surprise yourself

6 days ago | [YT] | 5

Troy Brown

THAT MOMENT BEFORE THE WEIGHTS GO UP…

There’s a certain feeling when you know you’re about to go heavy.

The camera comes out.

The 160s are sitting there.

And suddenly… it’s WAR.

But here’s something I’ve learned after decades of training:

Back in the day, when we saw pictures of the biggest guys lifting, we usually saw the heaviest lifts.

One big set.
One big moment.
One snapshot of what they were capable of.

Today, social media allows you to see EVERYTHING.

Every workout.
Every set.
Every week.

And that can create a very unrealistic expectation.

You see someone moving ridiculous amounts of weight on Instagram and think:

“I need to train like that every week.”

You don't.

Especially as you get older.

What served you at 20 may not serve you at 30.

What served you at 30 may not serve you at 40.

And what served you at 40 might need to change when you start approaching 50.

That doesn't mean you stop training hard.

It means you get smarter about how you train hard.

You have to ask yourself:

Do these movements still fit me?

Are they still effective?

Can I recover from them?

Are they actually getting me closer to where I want to be?

For me, barbell rows are a perfect example.

I don't do them anymore.

They don't feel right for me. They don't look effective for my physique anymore.

So I took the same basic movement pattern and moved it to the Smith machine.

Same intent.

Different tool.

And for me, it works better.

That's maturity in training.

You don't need to abandon everything you've learned.

You need to be willing to re-evaluate it.

Take a bird's-eye view of your training.

Look at what you're doing every single week and ask yourself:

“Is this actually getting me where I want to go?”

Because doing the same thing over and over again while expecting a different result isn't a great strategy.

Train hard.

Push the envelope.

But evolve.

Your training should grow with you.

Coach Troy “The Guv’na” Brown

1 week ago | [YT] | 10

Troy Brown

MOTIVATION MONDAY!! TRAIN LIKE THE WORLD IS WATCHING

Have you ever thought about pretending your entire workout is being filmed?

Imagine there’s a film crew following you around and your entire training session is being broadcast live to the world.

How would you conduct yourself?
How would you present yourself?
How much focus would you bring?
How much intensity?
How much energy?
How much would you demand from yourself?

Now, obviously, this is a mind game, but it’s a powerful one.

Because when you believe people are watching, you naturally start bringing a different level of effort to the table.

So why not use that mindset every time you train?

Before you walk through that gym door, tell yourself:

“The world is watching. Time to inspire them”

They’re watching to see whether you’re going to give them another mediocre workout, or whether you’re going to show them what discipline, focus and effort really look like.

Especially as mature lifters, we don't have time to waste on half-assed training.

Every workout matters. Every set matters. Every rep matters.

So between now and the end of the year, I want you to try this:

Pretend there’s a film crew following you. Pretend your workout is live to the world. Pretend someone is looking to YOU for inspiration.

Would you train differently?

I guarantee you would.

Now go give them something worth watching Guv'na.
.
.
.
.
.
#Mondaymotivation #believeinyou #mentaltoughness #coachtroybrown #psalms61

1 week ago | [YT] | 7

Troy Brown

One of the biggest misconceptions in hypertrophy training is that there is one perfect rep range or one perfect rest period for building muscle.

There isn't.

You can build muscle across a wide range of repetitions and loads, providing the sets are challenging enough and your training is properly programmed.

And this is where I believe training phases become so important.

Instead of doing the same thing week after week, we can manipulate the training variables to create different stimuli.

For example:
6–8 reps Heavier loads • Longer rest • High mechanical tension

8–12 reps A great all-round hypertrophy range

12–20 reps Moderate loads • More metabolic stress

20–30 reps Lighter loads • High local fatigue
And then we can manipulate:

REPS
LOAD
VOLUME
REST PERIODS
TEMPO
PROXIMITY TO FAILURE

That's the foundation of how I approach programming.

And here's something else people get wrong...
Short rest periods absolutely have a place in hypertrophy training.

Circuit training, supersets and higher-rep work can all be useful tools.

But there's a trade-off.

The shorter your rest, the more fatigue you may carry into the next set, and on demanding exercises, that can reduce the quality and performance of your subsequent sets.

So if you're doing a heavy Bulgarian split squat, you might need considerably more recovery than you would doing a biceps curl.

The exercise matters.

The individual matters.

The training phase matters.

That's why I don't believe in giving you the same workout for six months.

I manipulate the variables over six months so your body has a reason to continue adapting.

That's coaching.

Not just giving you exercises.

Stimulate. Recover. Adapt. Progress.

Coach Troy "The Guv'na" Brown

Question for you Guv'na:
What's your favourite rep range for building muscle — 6–8, 8–12, 12–20, or 20–30? 👇

Skip the Carousel

1 2

1 week ago | [YT] | 14

Troy Brown

True Story!

When I would complain to my coach about how hard training was back in day, he once said to me.....

"Stop being a little bitch, you can always quit like everyone else."

Not gonna happen coach.

2 weeks ago | [YT] | 6

Troy Brown

You might not want to be a bodybuilder. That’s fine.

But let’s be honest here.

Everybody wants to look like they train. Whatever that looks like for you, it requires changing your body composition.

And before you tell yourself, “I don’t want to look like a bodybuilder,” remember this:

Most people couldn’t become one even if they wanted to.

Because bodybuilding requires an Enormous amount of Discipline, Consistency, Sacrifice and Commitment.

But you don’t have to be a bodybuilder to adopt some of the competencies and habits of a physique athlete.

And this is where I think a lot of people over 35 are getting it wrong.

You spend ONE HOUR in the gym. What are you doing with the other 23 hours?

That’s something worth thinking about.

Because if you’ve been training for years and you’re still not happy with what you see in the mirror, perhaps it’s time to stop doing the same thing and expecting a different result.

Does your training need revamping? Is it time for a change?

A different approach?

A different level of commitment?

Be honest with yourself.

And don’t ask everybody else what they think you should do. You already know.

Make your own decision.

And once you’ve made it…burn the boats. Cut off the retreat. Go all in.

We’ve got four months left in the year.

Four months is plenty of time to make a meaningful difference, if you actually decide to do something differently.

Maybe you don’t want to be a bodybuilder.

But you can absolutely train, eat, recover and live like someone who takes their physique seriously.

Especially if you’re 35+ and you’ve been training for a long time but your results no longer reflect the effort you’re putting in.

So ask yourself:

Is it time for a refreshing change?

The Guv’na 🫶🙏🏿

2 weeks ago | [YT] | 10

Troy Brown

LOOK FOR EVIDENCE.

If you're trying to build muscle, lose fat, or simply get into better shape, one of the biggest mistakes you can make is expecting to see massive changes overnight.

Your brain wants everything NOW.

But your body doesn't work that way.

Think about a flower blossoming.

You don't sit there and watch it happen.
You look at it one day… then a few days later… and suddenly you realize:

“Wow. It’s changed.” 🌱

Your body is the same.

You need to stop obsessing over what you see in the mirror every single day and start looking for evidence.

And with September, October, November and December ahead of us, you've still got FOUR MONTHS to create a tonne of momentum.

Here's how you collect the evidence:

1️⃣ TAKE PICTURES
Same day.
Same time.
Same lighting.
Same position.
Same distance from the camera.
Ideally, first thing in the morning.

*If you're serious about this, get a ring light and control as many variables as possible.
Take your progress pictures every two weeks.
Put it in your calendar.

Stop wishing. Start measuring.

2️⃣ TAKE MEASUREMENTS
Every two weeks, measure yourself.
Waist.
Chest.
Arms.
Thighs.
Hips.

Sometimes the mirror won't show you the change yet.

Your measurements might.
That's more evidence.

3️⃣ PAY ATTENTION TO YOUR CLOTHES
How are your jeans fitting? How does your T-shirt fit around your arms, shoulders and chest?

How are your clothes fitting around your waist?

Your clothes can tell you things your eyes might not see yet.

The mistake is leaving your progress entirely up to the mirror.

You look at yourself every single day.
You're too close to the process.

So stop focusing on everything that's going wrong.

Start looking for evidence of what's going right.

Because progress is happening long before you can always see it.

Four months is a long time.

Stay consistent. Collect the evidence. Let the results reveal themselves.

— Coach Troy Brown Apex Physiques 🫶🙏🏿

2 weeks ago | [YT] | 9

Troy Brown

The back is the hardest muscle group to build.

That’s why we train it at the start of the week.

Take the weekend off.
Come into Monday fresh.
And give the back your full attention.

Back. Back. Back.
That’s the bread and butter.

Your back deserves your best effort, not whatever energy you have left at the end of the week.

And here’s another reason the back is so damn difficult to develop…

You can’t see it.

It’s completely out of your field of vision.

So unlike your chest, arms, shoulders or quads, you can't stand there looking at your back while you train it.

You have to go inside.

You have to create a picture in your mind of what you want that back to look like.

Then you use the resistance, the movement and the execution to build that picture.

It’s an inside game.

And being able to mentally see the muscle you’re trying to develop before you build it?

That’s a skill.

That’s an art form.

So when you train back, don't just move the weight.

See it. Feel it. Build it.

The Guv’na 🙏🏿

3 weeks ago | [YT] | 9