A lot of people change their workouts every few weeks because they think that’s how you make faster progress.
But your body needs time to recover adapt.
When you repeat the same exercises for a while, you get better at them — your form improves, you lift more weight, and that’s what actually builds muscle.
If you’re constantly switching things up, you never give your body the chance to get stronger at anything.
You just keep starting over.
When you’re new to the gym, it’s fine to try new exercises every 8–12 weeks.
You’re still learning what you enjoy and what works best for your body.
But once you’ve built some experience, you’ll get better results by sticking with a program for 20 weeks or more.
That’s how your body adapts and grows stronger.
Only change things if you’re bored to the point you might quit, or if you’ve stopped making progress for a while.
Otherwise — stay consistent and let time do the work.
Comment “WORKOUT” and I’ll send you my Workout Boost Guide — it’ll show you how to train smarter, stay consistent, and keep progressing week after week.
The Reality Of Training With A Missing Pec (It’s Not That Bad)
Training with Poland Syndrome comes with a few things most people don’t see.
I get shoulder pain on a lot of chest movements — especially flies. Dumbbell press can feel awkward too. But weirdly, dips and most tricep work feel completely fine.
I also only swing on one side when I do bicep curls… and it’s the non-missing side. That side has more muscle + stability, so it naturally creates more momentum without me realising.
Then there’s the shoulder mobility. The missing side is fine… it’s actually my non-missing side that’s tighter. That’s why barbell squats feel uncomfortable and shoulder press isn’t always smooth.
And the “strength imbalance” isn’t one-sided — it just depends on the exercise. Some movements feel harder on the right, some on the left, and chest isolations (like flies) show the biggest difference.
These things don’t stop me — they just mean I train with more awareness and more effort than most.
Limitations aren’t excuses. You just learn, adjust, and keep pushing.
My grandad had diabetes and passed away before I was born — it’s one of those reminders that this disease is no joke.
Diabetes doesn’t just affect blood sugar.
It increases your risk of heart disease, nerve damage, kidney failure, and even vision loss.
And if you’re Black, you’re more likely to develop it, often at a younger age.
With World Diabetes Day coming up, it’s a good time to take it seriously — because it’s not just genetics.
Your daily habits play a massive role in preventing it. Here’s how to lower your risk:
Train regularly — resistance training improves insulin sensitivity. Walk after meals — helps your body clear glucose more efficiently. Eat more protein and fibre — slows down blood sugar spikes. Limit ultra-processed foods — they cause inflammation and insulin resistance. Get enough sleep and manage stress — both affect how your body handles sugar. Diabetes might run in families — but so do habits. You can be the one who breaks that cycle.
Comment “HEALTH” and I’ll send you my Fat Loss Guide — it’ll show you how to eat and train for fat loss while keeping your blood sugar and energy levels stable.
I’ve made a lot of mistakes that set me back — some just from not knowing better.
I started training from home because I was too young for the gym. It gave me a start, but nothing beats the progress you make with proper equipment and intensity.
I never truly focused on form until the last couple of years. My technique was fine, but small tweaks could’ve made a massive difference.
For years, I trained with no clear goal. I still showed up and worked hard, but without direction, I wasn’t as focused on recovery, sleep, or even finishing my workouts strong. Since deciding to compete in 2026, everything’s changed.
At uni, I overtrained and over-dieted for months. It tanked my energy and slowed my gains — basically worked against myself for nothing.
Early on, I didn’t train hard enough either. I’d stop when it got uncomfortable instead of pushing to failure. Now I know the difference between effort and just going through the motions.
I avoided compound lifts for my first two years — no squats, deadlifts, or bench. It meant missing out on real strength and size that only compounds build.
And I skipped legs for a whole year because someone told me sports were enough. They weren’t. I missed a full year of leg growth.
Every mistake taught me something, but most of them cost me time. Learn from mine so you can skip the setbacks.
I’ve seen a lot of people — like footballers — go vegan thinking it’ll help them build more muscle or improve performance.
The truth is, it’s not veganism itself giving them the results.
It’s the lifestyle shift — you start eating better, staying active, and recovering properly.
Going vegan can still be good for your health — it may help your heart, reduce inflammation, and improve digestion.
But when it comes to building muscle, it’s far from ideal.
Most vegan proteins aren’t complete, meaning they miss one or more of the 9 essential amino acids your body needs to grow and repair muscle.
You can still make progress, but it takes more planning
You’ll need to combine different vegan proteins throughout the day to get all 9 essential amino acids your body needs for muscle growth.
It also gets harder when you’re trying to lose fat.
Most vegan protein sources come with extra carbs or fats, so hitting your protein target while keeping calories low can be tough.
So if you’re going vegan for health or ethical reasons — do it.
Just keep in mind, it’s not the most efficient route if your main goal is building muscle.
Comment “FOODS” and I’ll send you my Nutrition Guide — it lists the best sources of protein, carbs, fats, and supplements to help you build muscle, lose fat, and eat smarter.
When I first joined the gym at 16, I was meant to train with someone else. He cancelled on our first session — so I went alone.
And I’ve been training solo ever since.
At first, it wasn’t some mindset decision. It just happened. But over time, I realised training alone built something far more valuable than muscle — discipline.
I learned how to stay consistent without relying on anyone. How to push myself when no one’s watching. And how to stay focused without the noise or distractions.
Even now, 10 years later, I prefer it that way. If someone asks to train with me, I usually say no — or they follow my routine.
Because when you train with people below your level, you end up talking, waiting, and losing intensity. And when you train alone, you build focus, control, and the mindset that gets real results.
The worst thing about getting in shape? It can actually mess with how you see yourself.
I started the gym to look better and build confidence. But even after 2 years of training, I never felt satisfied. I’d walk in, see guys way bigger than me (who I now know were on steroids), and instantly feel small again — no matter how much I’d improved.
Fast-forward 4 years… People were calling me big all the time. It was undeniable I’d built a solid physique naturally. And because I wasn’t on social media back then, I had zero body dysmorphia. I was confident in how I looked — genuinely confident.
Then after 8 years of training, I joined social media. I started posting at the same time I started using it — and suddenly, I was surrounded by physiques that made me feel like I’d achieved nothing. Just like when I first started.
And that’s the problem. When you’re constantly exposed to highlight reels, it’s easy to forget how far you’ve come.
Here’s what to remember before you compare:
1. What you see online isn’t normal — it’s the best of the best. 2. Lighting, pumps, angles, and posing can make a big difference (and posing’s harder than it looks). 3. Most of them are just lean — which makes them look bigger than they are. 4. And some? They’re not natural. They just don’t admit it.
So if you ever catch yourself feeling behind… remember this: You’re not. You’re just seeing a filtered version of reality.
I was a chubby little kid who’d come home from school and head straight for the snack cupboard.
Crisps, biscuits, chocolate — every single day.
My mum eventually stopped keeping that stuff in the house… and funnily enough, I stopped eating it.
Here’s how to stop snacking from ruining your weight loss 👇
1. Don’t keep junk in the house
If it’s in your kitchen, it’s only a matter of time before you eat it.
Don’t rely on willpower — build a better environment.
2. Build proper meals
Most guys snack because their meals don’t keep them full.
Add lean protein, fibre (vegetables), and some healthy fats to every meal.
3. Don’t go food shopping when you’re hungry
It sounds simple, but it works.
When you're starving, cravings take over — and you'll end up buying food you had no intention of eating.
4. Never eat from the packet
This is where most people lose control.
You don’t realise how much you’ve eaten when it’s straight from the bag.
Portion it out. Put it on a plate.
5. Keep healthy options ready
Snacking isn’t the issue — having nothing but junk around is.
Stock up on a few high-protein, filling snacks that actually support your goals.
🎁 I’ve put together a free Snack Guide with real options like these — Snacks that are: ✅ High in protein ✅ Low in calories ✅ Easy to prep ✅ Actually taste good
Leonard Ngemoh
I see a lot of people grabbing “gym” foods — things labelled high protein, low carb, or low fat — thinking they’re healthy.
I eat them sometimes too.
They’re convenient, quick, and better than skipping a meal.
But here’s the truth — those labels don’t always mean what you think.
For a product to be “high protein”, only 20% of its calories need to come from protein.
That’s not much.
Some “protein” versions have just 5g more protein than the regular one but cost double.
And calories on the label?
They can legally be off by up to 20%.
That doesn’t mean they’re all bad — some are actually decent.
But at the end of the day, they’re still processed foods.
Whole foods will always be better for your body composition and overall health.
And those low carb or low fat claims?
Not automatically better.
Carbs give you the energy to train and recover, while healthy fats are important for your hormones — like testosterone.
Cutting too low can hurt both energy and performance.
So before you buy anything with “gym” or “fitness” on the label, flip it around and read the back.
The truth’s always there.
Comment “FOODS” and I’ll send you my Nutrition Guide — it shows you the best food and supplement sources so you know exactly what’s worth buying.
2 months ago | [YT] | 5
View 0 replies
Leonard Ngemoh
A lot of people change their workouts every few weeks because they think that’s how you make faster progress.
But your body needs time to recover adapt.
When you repeat the same exercises for a while, you get better at them — your form improves, you lift more weight, and that’s what actually builds muscle.
If you’re constantly switching things up, you never give your body the chance to get stronger at anything.
You just keep starting over.
When you’re new to the gym, it’s fine to try new exercises every 8–12 weeks.
You’re still learning what you enjoy and what works best for your body.
But once you’ve built some experience, you’ll get better results by sticking with a program for 20 weeks or more.
That’s how your body adapts and grows stronger.
Only change things if you’re bored to the point you might quit, or if you’ve stopped making progress for a while.
Otherwise — stay consistent and let time do the work.
Comment “WORKOUT” and I’ll send you my Workout Boost Guide — it’ll show you how to train smarter, stay consistent, and keep progressing week after week.
3 months ago | [YT] | 4
View 0 replies
Leonard Ngemoh
The Reality Of Training With A Missing Pec (It’s Not That Bad)
Training with Poland Syndrome comes with a few things most people don’t see.
I get shoulder pain on a lot of chest movements — especially flies. Dumbbell press can feel awkward too. But weirdly, dips and most tricep work feel completely fine.
I also only swing on one side when I do bicep curls… and it’s the non-missing side. That side has more muscle + stability, so it naturally creates more momentum without me realising.
Then there’s the shoulder mobility.
The missing side is fine… it’s actually my non-missing side that’s tighter. That’s why barbell squats feel uncomfortable and shoulder press isn’t always smooth.
And the “strength imbalance” isn’t one-sided — it just depends on the exercise. Some movements feel harder on the right, some on the left, and chest isolations (like flies) show the biggest difference.
These things don’t stop me — they just mean I train with more awareness and more effort than most.
Limitations aren’t excuses.
You just learn, adjust, and keep pushing.
Follow me on IG:
www.instagram.com/ln5_reels/profilecard/?igsh=OWcw…
www.instagram.com/leonard_ngemoh5?igsh=MXVyYXUzeTh…
3 months ago (edited) | [YT] | 9
View 0 replies
Leonard Ngemoh
My grandad had diabetes and passed away before I was born — it’s one of those reminders that this disease is no joke.
Diabetes doesn’t just affect blood sugar.
It increases your risk of heart disease, nerve damage, kidney failure, and even vision loss.
And if you’re Black, you’re more likely to develop it, often at a younger age.
With World Diabetes Day coming up, it’s a good time to take it seriously — because it’s not just genetics.
Your daily habits play a massive role in preventing it.
Here’s how to lower your risk:
Train regularly — resistance training improves insulin sensitivity.
Walk after meals — helps your body clear glucose more efficiently.
Eat more protein and fibre — slows down blood sugar spikes.
Limit ultra-processed foods — they cause inflammation and insulin resistance.
Get enough sleep and manage stress — both affect how your body handles sugar.
Diabetes might run in families — but so do habits. You can be the one who breaks that cycle.
Comment “HEALTH” and I’ll send you my Fat Loss Guide — it’ll show you how to eat and train for fat loss while keeping your blood sugar and energy levels stable.
3 months ago | [YT] | 5
View 0 replies
Leonard Ngemoh
When I first started training, I used to rely on the fitness tracker on my phone to tell me how many calories I’d burned.
The problem?
I wasn’t losing any weight — even though the app said I was smashing my goals.
Here’s why: fitness trackers aren’t as accurate as you think.
Calorie burn estimates can be off by 20–50%, depending on the brand and activity.
They can’t measure your metabolism, muscle mass, or effort level — they just use averages.
That doesn’t mean they’re useless though.
They’re great for tracking steps, heart rate trends, and consistency — but not for deciding how much to eat.
Use them as a guide, not a calculator.
Focus on real progress — how you look, how you feel, and how consistent you are.
Comment “HEALTH” and I’ll send you my Fat Loss Guide — it’ll show you how to track your progress the right way and actually start seeing results.
3 months ago | [YT] | 3
View 0 replies
Leonard Ngemoh
I’ve made a lot of mistakes that set me back — some just from not knowing better.
I started training from home because I was too young for the gym. It gave me a start, but nothing beats the progress you make with proper equipment and intensity.
I never truly focused on form until the last couple of years. My technique was fine, but small tweaks could’ve made a massive difference.
For years, I trained with no clear goal. I still showed up and worked hard, but without direction, I wasn’t as focused on recovery, sleep, or even finishing my workouts strong. Since deciding to compete in 2026, everything’s changed.
At uni, I overtrained and over-dieted for months. It tanked my energy and slowed my gains — basically worked against myself for nothing.
Early on, I didn’t train hard enough either. I’d stop when it got uncomfortable instead of pushing to failure. Now I know the difference between effort and just going through the motions.
I avoided compound lifts for my first two years — no squats, deadlifts, or bench. It meant missing out on real strength and size that only compounds build.
And I skipped legs for a whole year because someone told me sports were enough. They weren’t. I missed a full year of leg growth.
Every mistake taught me something, but most of them cost me time.
Learn from mine so you can skip the setbacks.
Follow me on IG:
www.instagram.com/ln5_reels/profilecard/?igsh=OWcw…
www.instagram.com/leonard_ngemoh5?igsh=MXVyYXUzeTh…
3 months ago | [YT] | 9
View 0 replies
Leonard Ngemoh
I’ve seen a lot of people — like footballers — go vegan thinking it’ll help them build more muscle or improve performance.
The truth is, it’s not veganism itself giving them the results.
It’s the lifestyle shift — you start eating better, staying active, and recovering properly.
Going vegan can still be good for your health — it may help your heart, reduce inflammation, and improve digestion.
But when it comes to building muscle, it’s far from ideal.
Most vegan proteins aren’t complete, meaning they miss one or more of the 9 essential amino acids your body needs to grow and repair muscle.
You can still make progress, but it takes more planning
You’ll need to combine different vegan proteins throughout the day to get all 9 essential amino acids your body needs for muscle growth.
It also gets harder when you’re trying to lose fat.
Most vegan protein sources come with extra carbs or fats, so hitting your protein target while keeping calories low can be tough.
So if you’re going vegan for health or ethical reasons — do it.
Just keep in mind, it’s not the most efficient route if your main goal is building muscle.
Comment “FOODS” and I’ll send you my Nutrition Guide — it lists the best sources of protein, carbs, fats, and supplements to help you build muscle, lose fat, and eat smarter.
3 months ago | [YT] | 3
View 0 replies
Leonard Ngemoh
When I first joined the gym at 16, I was meant to train with someone else.
He cancelled on our first session — so I went alone.
And I’ve been training solo ever since.
At first, it wasn’t some mindset decision. It just happened.
But over time, I realised training alone built something far more valuable than muscle — discipline.
I learned how to stay consistent without relying on anyone.
How to push myself when no one’s watching.
And how to stay focused without the noise or distractions.
Even now, 10 years later, I prefer it that way.
If someone asks to train with me, I usually say no —
or they follow my routine.
Because when you train with people below your level, you end up talking, waiting, and losing intensity.
And when you train alone, you build focus, control, and the mindset that gets real results.
It’s not antisocial — it’s self-discipline.
(Also apologies for cropping out of photos)
3 months ago | [YT] | 6
View 0 replies
Leonard Ngemoh
The worst thing about getting in shape?
It can actually mess with how you see yourself.
I started the gym to look better and build confidence.
But even after 2 years of training, I never felt satisfied.
I’d walk in, see guys way bigger than me (who I now know were on steroids), and instantly feel small again — no matter how much I’d improved.
Fast-forward 4 years…
People were calling me big all the time. It was undeniable I’d built a solid physique naturally.
And because I wasn’t on social media back then, I had zero body dysmorphia. I was confident in how I looked — genuinely confident.
Then after 8 years of training, I joined social media.
I started posting at the same time I started using it — and suddenly, I was surrounded by physiques that made me feel like I’d achieved nothing.
Just like when I first started.
And that’s the problem.
When you’re constantly exposed to highlight reels, it’s easy to forget how far you’ve come.
Here’s what to remember before you compare:
1. What you see online isn’t normal — it’s the best of the best.
2. Lighting, pumps, angles, and posing can make a big difference (and posing’s harder than it looks).
3. Most of them are just lean — which makes them look bigger than they are.
4. And some? They’re not natural. They just don’t admit it.
So if you ever catch yourself feeling behind… remember this:
You’re not. You’re just seeing a filtered version of reality.
Follow me on Instagram
www.instagram.com/ln5_reels/profilecard/?igsh=OWcw…
www.instagram.com/leonard_ngemoh5?igsh=MXVyYXUzeTh…
4 months ago | [YT] | 6
View 0 replies
Leonard Ngemoh
I was a chubby little kid who’d come home from school and head straight for the snack cupboard.
Crisps, biscuits, chocolate — every single day.
My mum eventually stopped keeping that stuff in the house… and funnily enough, I stopped eating it.
Here’s how to stop snacking from ruining your weight loss 👇
1. Don’t keep junk in the house
If it’s in your kitchen, it’s only a matter of time before you eat it.
Don’t rely on willpower — build a better environment.
2. Build proper meals
Most guys snack because their meals don’t keep them full.
Add lean protein, fibre (vegetables), and some healthy fats to every meal.
3. Don’t go food shopping when you’re hungry
It sounds simple, but it works.
When you're starving, cravings take over — and you'll end up buying food you had no intention of eating.
4. Never eat from the packet
This is where most people lose control.
You don’t realise how much you’ve eaten when it’s straight from the bag.
Portion it out. Put it on a plate.
5. Keep healthy options ready
Snacking isn’t the issue — having nothing but junk around is.
Stock up on a few high-protein, filling snacks that actually support your goals.
🎁 I’ve put together a free Snack Guide with real options like these —
Snacks that are:
✅ High in protein
✅ Low in calories
✅ Easy to prep
✅ Actually taste good
Sign up to my FREE email list to get access
linktr.ee/LeonardNgemoh
Follow me on IG
@leonard_ngemoh5
@ln5reels
10 months ago | [YT] | 5
View 1 reply
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