Hypertrophy
Build muscle through progressive, individualized programming and a system you can execute consistently.
Train hard.
Train with purpose.
Evidence-based coaching for building muscle, getting stronger, losing fat, and performing at your best. Built around your goals, your body, and your real life.
BSc
Movement Science
MSc
Exercise Physiology
300+
Client results
Anders Gjellan
Head Coach · Back Guy
Head Coach · Back Guy
Science is the base.
You are the variable.
I’m Anders Gjellan, Head Coach at Lift Heavy Rock Coaching, known online as Back Guy. I hold a Bachelor’s degree in Movement Science and a Master’s degree in Exercise Physiology.
More than 300 client results have reinforced a simple principle: progress comes from applying sound theory to the individual in front of you. Your training history, recovery, preferences, equipment, schedule, and goals all matter.
That is why your plan is not a template. It is a continually refined process designed to make hard training productive, sustainable, and specific to where you want to go.
Henrik
Coach
Coach
Meet the team.
Henrik is a coach at Lift Heavy Rock Coaching. He holds the same academic foundation in Movement Science and Exercise Physiology, and is currently pursuing a PhD at NTNU.
His coaching combines evidence-based practice with an individualized approach, helping clients turn structured training and sound principles into sustainable results.
Built for the goal.
Adjusted for you.
No matter the outcome you are pursuing, coaching starts with an honest assessment of where you are now and a practical route forward.
Strength
Develop maximal strength and technical performance through training that fits your experience and goals.
Fat Loss
Improve body composition while protecting muscle, performance, and a sustainable relationship with food.
Athlete Performance
Programming built around competition, general physical preparedness, capacity, and the individual athlete.
Theory is the starting point.
Practice is the test.
During my years studying the human body and how it responds to food and exercise, it has become clear that outcomes can vary substantially, even when the same methodology is used.
Communication, feedback, and careful adjustment are central to individualized coaching.
Client results.
Real people. Real progress.
Maarten
Slow-gainer transformation over 9 months.
Aron
8-month body recomposition.
Yu
Three-month transformation.
Priscilla
Lost over 20 kg in less than one year.
Joshua
Significant fat-loss progress in approximately three months.
Client lifts.
Built to perform.
Daniel
180 kg Deadlift PR
A 30 kg increase in just 2 months.
Karl
200 kg Squat PR
Added 30 kg to his squat in 4 months.
Cristi
202.5 kg Squat PR
His total increased by 80 kg.
Lau
280 kg Deadlift PR
Added 30 kg to his deadlift in 6 months.
Keith
255 kg Deadlift PR
An all-time personal record.