This is my 5 step system to build muscle 💪
It’s simple, effective, and backed by smart training & smart fuelling!
1️⃣ Progressive overload
Track your lifts. Add weight, reps, or cleaner form each w
SW7 Academy
@sw7academy
25 Aug, 25
1:26
240
2
26.5k
Forwards fitness session with @samwarbs 🔥
Full episode now available to watch on our YouTube channel - link in bio 🎥🍿
SW7 Academy
@sw7academy
31 Jul, 25
0:38
348
1
31.2k
Here’s a couple of ways I incorporate @phdnutrition protein products into some of my favourite snacks🍫
SW7 Academy
@sw7academy
23 Jul, 25
1:18
1.7k
50
105.3k
3 high-protein breakfasts I eat on rotation every week to hit my macros 💪🍳 Powered by @phdnutrition for that extra edge!
Need help with your nutrition? Comment “MACROS” below and we will do the cal
Check influencers' sponsored content
Use the brand collaborations timeline to see who an influencer has worked with, what they posted, and how it performed. Plus see Paid vs. Organic metrics to see how well their sponsored content performs on average.
SW7 Academy
@sw7academy
11 Jul, 25
0:24
126
19k
This is a question we get asked a lot!
We’ve recently partnered with @phdnutrition and @scienceinsport
Two brands we’ve genuinely used and trusted for years.
We aren’t just peddling partnered prod
Sally Morgan | Strength Training | Hyrox
@skulptur.me
12 May, 25
0:37
363
29
47.8k
❌ Morning routine = fuel, focus, and feeling good from the first stride. ☀️
Here’s how a PhD athlete starts the day:
⏰5:30am – Wake up & hydrate
• SPF 50 always (skin is strength too!) 🧴
• New @phd
haydenrolfe_
@haydenrolfe_
21 Jan, 25
0:40
21.5k
205
1.4M
Heres your favourite recipe two years in a row (2023 & 2024). Lets see if it’s your favourite in 2025 👀
240 calories
25g Protein
➡️ 100ml of MIlK OF CHOICE (I’ve used unsweetened almond milk to kee
Ross Edgley
@rossedgley
08 Oct, 24
1:10
1.5k
11
96.9k
Protein intake is vital for @rossedgley as he attempts immense ultra endurance feats. However, when spending days face down in a body of water, eating whole foods is not always an option🏊
#Intellige
Sally Morgan | Strength Training | Hyrox
@skulptur.me
04 Jul, 25
0:31
202
2
28.7k
❌ Skipping breakfast = low energy, poor recovery, and snack cravings by 10am.
Chocolate Cookie Smart Protein Overnight Oats with Cherry & Chia
On-the-go breakfast or post-training refuel:
• ½ cup g
SW7 Academy
@sw7academy
09 May, 25
0:16
206
4
22.9k
Leg Day - Rugby Performance Plan. Fuelled by @phdnutrition 🚀
Ross Edgley
@rossedgley
30 Nov, 24
0:14
88
351.9k
Bicep ‘sleeper’ build (94kg/207lbs) as we BULK for the winter on every and any @phdnutrition flapjack I can find as our Black Friday Sale is OPEN 💪 Also NEW Sizes added in the @gymking Stoic Range to
Ross Edgley
@rossedgley
31 Aug, 24
1.8k
6
FITTEST IN THE CITY GLASGOW 💪🏴 What a day 💥 Thanks to everyone who came and said hello and for cheering on our amazing teams 🙌 Special shoutout to merman @rossedgley for hosting the ro
SW7 Academy
@sw7academy
03 Jul, 25
0:04
5.6k
21
399.3k
When I played rugby I used to aim for around 4000 calories a day and have protein in the region of 200-220g.
This is what a typical day would have looked like….
Breakfast - Oats (80g), banana, @ph
Sally Morgan | Strength Training | Hyrox
@skulptur.me
07 May, 25
0:56
227
24
22.4k
❌ Why refuel within 30 minutes post-workout? Because recovery starts the moment you finish.
What your body needs:
• At least 20g of quality protein: @phdnutrition Lean Protein is clean, science-back
Ross Edgley
@rossedgley
28 Oct, 24
0:52
2k
13
93.1k
Calories in vs. Calories out: Research beyond the norm🔬💪
#IntelligentNutrition
Ross Edgley
@rossedgley
31 Aug, 24
2.1k
9
ROSS EDGLEY
Absolutely Insane having @rossedgley with us here today on the @phdnutrition stand.
Ross delivered a Master Class on the arena floor for 20 participants and with such a mixed level of
Sally Morgan | Strength Training | Hyrox
@skulptur.me
28 Jun, 25
0:13
84
6
19.1k
❌ Not all smoothies are created equal.
Fuel needs purpose and these 3 blends deliver on it. 💥
Here’s how to blend smart with @phdnutrition:
🥬 GREEN = Recovery & Nourishment
Micronutrients. Creamy
SW7 Academy
@sw7academy
13 Apr, 25
1:25
854
15
44.3k
Post-Game Recovery Smoothie @phdnutrition 🍓💪
Fuel up right after the final whistle. Here’s my go-to blend to bounce back stronger:
🥣 50g oats (you need carbs post game to get your glycogen levels
Ross Edgley
@rossedgley
21 Oct, 24
0:57
1.5k
19
81.6k
A big question we’ve all wondered: What goes on in Ross’ mind during an ultra endurance event? 🧠
Take this energy into the week ahead 👊🏼
#IntelligentNutrition
Ross Edgley
@rossedgley
31 Aug, 24
0:54
3.8k
24
260.2k
@john_moffat2005 from team @phdnutrition hitting a HUGE double shoulder to overhead! 🔥
@rossedgley bringing that #bigturfenergy
#turfgames