Hulk Up

Tom Coleman, an international pro athlete from the UK, shares the secret behind his enviable physique.

By Mukul Kashyap · Jan 2019 · 3 min read

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Tom Coleman is heavily involved in various aspects of the fitness industry as an educator, influencer, posing coach and competition judge.

How do you keep yourself motivated?

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I am so passionate about bodybuilding, that it never feels like work or a struggle to get up and train. I get a lot of motivation from friends, family and supporters. I love to challenge myself, prove people wrong and inspire others along the way. You can achieve anything if you set your mind to it and put in the work. Consistency is key, self belief is everything.

What is your current workout routine?

I really like old school and basic training. Nice and heavy one or one and a half hour of training and hitting one body group hard. For example, I’ll hit just arms then finish on abs. I will focus on legs the following day. I do some cardio when I wake up, but not too much.

Three exercises that have contributed most to your bulking up?

Nutrition is the most important factor in this, but three big compound movements I would recommend are Squats, Dead lifts and Bench Press. These utilise the core as well as specific muscle groups. Never sacrifice form for weight but try and always progress on lifts. If you can’t add more weight, do partials. If you can’t manage partials increase reps, throw in a drop set, increase time under tension. There’s always a way to get more out of an exercise and push yourself physically. The body will go where the mind tells it.

Any advice to people about the right diet for muscle building?

I see too many people under eating and scared of carbs. Bulking necessitates increased calories consumption with hard heavy training. But people confuse bulking with eating rubbish. A clean bulk is 100 per cent more effective for all the right reasons. A clean bulk will ensure your body is getting the right macronutrients to grow. Increasing you diet won’t disrupt your gut and no food groups should be cut out completely. It’s extremely important to have a balanced bulking diet that benefits your long term goal. It’s a lifestyle, so you need to enjoy the process as much as the result.

How important are rest days?

Very! I know it’s hard to rest as we all love to train but you grow and recover when you rest, so at least once a week. Relaxing your mind is also extremely important. Having downtime and spending time with family and friends is essential.

What is the number one thing people get wrong about strength training?

They forget to start with the basics and they copy what they see on social media. It’s not a race. Aesthetics over size every time! It’s a lifestyle you should love and enjoy. I have been training now for 16 years so it’s not been a quick process, it’s been a lifetime commitment. Start where you are with what you have and focus on becoming a ‘better you’ every year. It’s like paying for your dream car with pennies - each day that you train and stick to your diet, is like a deposit in the bank. One day you’ll have the car and you’ll appreciate every penny it took to get it.

Who have been your fitness role models?

There are so many for a number of reasons. From the golden era of bodybuilders like Lee Priest to boxers like Mohammed Ali and various Olympic champions. All showing heart and passion to chase their dream and never giving up. The showed real grit, strength and determination. I admire the likes of Arnold Schwarzenegger for what he has achieved and done for the sport. Not only is Arnold a leader in bodybuilding, he is a great entrepreneur as well.

What kind of supplements are necessary for building muscle?

The main components of building muscle are nutrition, diet and training. If you get these spot on you don’t need to supplement much at all. I recommend a good multivitamin, omega 3, cycling dextrin, Vitargo and a good protein powder to top up those calories while training.