Matt Ogus

I will teach you how to Lose Fat, Build Muscle & Strength, and Create the Physique you deserve 🦈gymshark ⠀ 👇🏼Shop Training & Nutrition Programs👇🏼

omw . . . Credit @adedamolisher
can’t believe my little boy is already 9 months old 😭 Please Slow down sir
When she still wants a cute picture but you’re still a closet narcissist, still making Gains, still advertising your training programs, got people to inspire, educate, and help transform, still got bills to pay, a 529 plan to fund, and a family to feed🤷‍♂️ Okay if that was lame, here are some more: When she wants a cute picture but you just finished watching surgery on a grape When she wants a cute picture but your body is cuter than your face When she wants a cute picture but you bought crypto last Year at the top When she wants a cute picture but you’ve started taking creatine When she wants a cute picture but you just finished drinking a glass of fit tea When she wants a cute picture but you’ve been fasting 16 hours When she wants a cute picture but you just discovered macros When she wants a cute picture but it’s been 6 minutes since you’ve shown the world you still have muscle despite your recent diet change (keto, vegan, etc) When you ask your gf to act like she wants a cute picture so you can make a dumbass fakeass post just for follows, likes, and views, but don’t judge, cuz that’s what we all doin half the time fam When she wants a cute picture and it takes you 5 hours to come up with a caption for said dumbass fakeass post🙋‍♂️ When she wants a cute picture and you realize you’re wearing her pants When she wants a cute picture but nobody accused you of steroids today @brittanylesser @gymshark Feel free to add your own call outs/insults!!! Lol👇🏼👇🏼👇🏼
Weird flex but ok: FAQ’s about my training programs😈 𝐒𝐢𝐱 𝐏𝐚𝐜𝐤 𝐒𝐡𝐫𝐞𝐝𝐝𝐢𝐧𝐠 𝐏𝐫𝐨𝐠𝐫𝐚𝐦 ✅Shred Bodyfat whilst Building (or Retaining) Muscle and Strength ✅Establish your Calorie & Macronutrient Targets ✅Leverage the power of a calorie deficit and implement strategies to ADHERE to it ✅Learn how and when to make adjustments to your macros ✅Dismiss all the bullshit nutrition myths and Learn about What Matters ✅Enjoy Flexible Eating – get to eat the foods you love whilst reaching your goals ✅Train to maximize strength, muscle growth and muscle retention ✅Not have to kill yourself doing cardio or all the other bullshit you’ve probably done in the past ✅Beginners, Intermediates, or Advanced lifters (comes with multiple training routines/templates) ✅3 and 4 training days per week (but can easily be made into 5 or 6) ✅Comes in format of an online course with video modules, workout/exercise tutorials, and more 𝐌𝐞𝐚𝐧 𝐆𝐚𝐢𝐧𝐬 - 𝐋𝐞𝐚𝐧 𝐁𝐮𝐥𝐤𝐢𝐧𝐠 𝐏𝐫𝐨𝐠𝐫𝐚𝐦: ✅Build Muscle, Strength, and Epic Proportions ✅Establish Calorie/Macronutrient targets for building Muscle without tons of fan ✅Learn eating strategies to help you adhere to your macro/calorie intake ✅Implement training that forces progressive overload and muscle growth ✅Gain confidence in the gym by constantly improving your lifts and hitting PR’s ✅Beginners, Intermediates, or Advanced lifters (comes with 5 training routines/templates) ✅3 and 4 training days per week (but can easily be made into 5 or 6) ✅Perfect for running between bouts of higher volume programs like Ogus753 ✅Comes in format of an online course with video modules, workout/exercise tutorials, and more 𝐎𝐠𝐮𝐬𝟕𝟓𝟑 ✅High Volume training program for building muscle and strength - not for the faint of heart ✅Focused on Squat, Bench, Deadlift, and Overhead Press ✅Structured around percentages and training max, lift heavier weights each month ✅Intermediate to Advanced lifters Only, perfect for running after Mean Gains or between bouts of Mean Gains ✅4 workouts per week (can easily be turned into 5-6, customized, etc) ✅Excel and ebook format 𝐀𝐥𝐥 𝐏𝐫𝐨𝐠𝐫𝐚𝐦𝐬: ✅Lifetime Access ✅prvt FB group
Saturday Night Tempo/Pause squats. What’s everyone else doing tonight? Holy moly these were feo. I had a hunch during the set, but the film confirmed it. Just little things. I think if you can’t nitpick and critique your form at all times, you’re really limiting your growth. Shoot for constant improvement, and if anything you’ll at least not be going backwards. Filming has been one of my most useful tools for nailing down and improving my form.. on top of years and years of lifting, of course. Do not be afraid to film your lifts and ask for advice. One of my favorite aspects of my training programs that I offer are their respective private Facebook groups where individuals post not just questions, comments, and personal wins, but form critique videos, to get help from more seasoned lifters. Using horrid form will often increase wear and tear, increase risk of injury, decrease strength and hypertrophy gains, and overall give you a smaller return on Investment. Pay serious attention to your form, and only increase performance (more weight, reps, sets, etc) if/when form is proficient. 🔑Form before progression. What’s one of your gym mottos? Comment below👇🏼
Do you guys ever incorporate reverse pyramid training? Or are you more about straight sets or traditional pyramid sets? Here’s Today’s sets of Strict Overhead press on #MeanGains 200x6! 180x8! 160x10! Reverse pyramid sets are where, on a given exercise, your first work set is the heaviest, and then latter sets are lighter (and lighter) typically with more reps per set. For heavy compounds, I’ll usually hit 4-6 reps the first set, 6-8 on the second set with ~10% less weight, and then 8-10 reps with ~10% less weight than the prior. I’ll usually leave ~1 rep in the tank per set. As opposed to traditional pyramid sets, and assuming all other factors are equal (form, RPE, etc), you’ll likely experience greater lower rep performance and strength gains, but similar levels of hypertrophy. One of the reasons it ‘works’ so well, like practically anything else, is that it’s usually the first introduction to some semblance of structure and consistency in one’s training career. (I won’t bullshit you, I always keep it real.) It also works so well because it often is an Introduction to training *without hitting failure* for many people. For others, it’s an Introduction to training *harder* and closer to failure (but not hitting it) in attempt to hit PR’s on a regular basis. For others, RPT (or any other style of training) may be their first time doing #day1shit like logging their weights, and/or actually hitting the same exercises week to week instead of aiming for muscle confusion or the pump. That mindset often gets people stuck in the rat race spinning their wheels making zero gains or less gains than they think they “deserve”, despite how “hard” they’re working. Sound familiar? All this is just to say, there is no magic bullet, but structure + hard work beats just hard work any day of the week. 😈Peep my IG stories today for more of this workout😈
Join the Club of people who don’t hide 2.5 to 10 lb plates behind 45 lb plates at the gym 🦈 @gymshark Have you joined the club yet? Peep my IG story for this exclusive Shirt that’s available in 5 different languages
No thrust no bust! 4 sets of 620x8. Sometimes you just gotta do the goddamn work. Even when it looks shitty on paper. Whenever I see my programmed thrusts lately, I honestly feel “FML”... lol. But sometimes you gotta just eat shit. Side note.. speaking of what’s on paper. If you’re kinda just free styling your workouts lately or are completely yoloing it and not seeing results, and especially if ur whining about a lack of gains or looking for magic pills, or blaming your nutrition, get yourself on a goddamn smart training program. Like, yesterday. Side note #2 I never realized how ridiculous my tensed face is. RIP Mac Dre Video 1 is set 3, video 2 is set 1
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Post the left pic by itself and people will say “damn, looking kinda small man”, “must’ve lowered the dose?” Post the one on the right and people will say “steroids!!!”, These pictures were taken just a day or two apart, and I’m literally the exact same body in both. But let’s take a step back, and ask ourselves... why do we even care what people say? why do we even pay attention to the negative? Why are we trying so hard to avoid AND (unknowingly) attract it? Because honestly, Even in my most jacked/shredded photos, most comments and interaction i see are supportive, thankful, and genuine... Yet so many of us, myself Included, pay way too much attention and cater way too much to the trolls, occasional haters, and rando’s who often don’t appreciate what we do, who likely don’t deserve our time. Remember: Your life is *your* movie, and YOU are the author, the head actor, the main producer, the director, and you’re the one in charge of the cast. Focus on the story, the part of the movie we’re all here to watch. Be careful who you give screen time to. This movie has a limited length and some people will not make your movie better, especially the more attention you give them. Just like nobody pays much attention to the end of the credits to see who the “man driving the Toyota in scene 3” was, don’t over-invest yourself (time, $, etc) into people that are just going to be ignored in the credits reel. Happy Monday, let’s attack the day and focus on OUR movie this week. By the way... you all know what today marks the beginning of... 😈😈😈 Peep my IG story if you’re not sure what I’m talking about
👀Who has more rolls, Grayson or this jacket? Which reminds me... in just 5 days (Monday, Nov 19th at 7am PST) Gymshark’s biggest sale of the year goes live. 🦈Everything is on sale, up to 70% off. Set your alarm clock⏰ @gymshark #gymshark #wilhelminamodel #nomakeup #bareface #naturalbeauty
Help me caption this, y’all🤷‍♂️ • Best caption wins two months of Christmas🎄🎄🎄 • @graysonogus @brittanylesser
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