Hypertrophy
Build muscle through progressive, individualized programming and a system you can execute consistently.
Train with purpose.
Evidence- and experience-based coaching adapted for YOU. Nothing beats an individualized approach. Whether you’re an advanced athlete, a novice or a complete beginner, our plans revolve around your current lifestyle, personal struggles, goals and preferences.
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.
Petru
Full body recomposition.
Questions,
answered.
Everything you need to know before getting started with Lift Heavy Rock Coaching.
What does your coaching cost?
Coaching from us has no “fixed” price, because the service we deploy is proportionate to the need of the client. We have a standard package depending on commitment, but the service is always adapted to the goal at hand and the need for follow-up.
We usually present relevant price options at the end of a digital consultation and ask the client to choose from the available options.
Who is coaching for?
Coaching is for anyone who wants to make better progress in their chosen endeavour, whether it be fat loss, muscle gain, strength, general health improvements, disease management, or sport performance.
Given our educational background, we may be able to assist with training and nutrition coaching for people with certain medical conditions and on certain medications, though we ask that you provide us with this information beforehand.
How do I apply?
You can apply for coaching of any kind through our Google Form, which is linked at the top of our website. Once you have filled in this form, I will personally contact you through either your preferred social-media account or WhatsApp, with email as the final option.
How does it work?
Every plan we make is individually adapted to the person at hand. Once you have been onboarded to our app and system, after filling out our extensive onboarding questionnaire, we will start making your first plans.
Normally, we start with a simple plan based on your preferences and habits, alongside other relevant information from the onboarding process. We run that plan for a few weeks, then adapt it when necessary depending on your feedback and how you are responding to the program. This applies to both nutrition and training.
Normally, we ask that you fill out a weekly check-in of progress with us, where you inform us about your week, sleep, plan use, energy, enjoyment, and more. We usually provide direct feedback every Monday and check your logs as part of the process. You will also receive a 1:1 chat with me and/or my co-coach where we can chat daily, send videos, voice messages, and the like.
Whenever you are unable to follow the plan as intended, we ask that you inform us so we can adapt the plan further, whether that is due to illness, travelling, work, vacations, or otherwise. On request, we will make short-term simplified plans that you can use during periods of rush or when you do not have access to your regular equipment.