YOU ARE ONE DECISION AWAY
FROM A TOTALLY DIFFERENT LIFE
Who am i ?
Coach Ahmed Mehana, a personal trainer& a fitness sciences lecturer with more than 7 years of experience in the physical&gym training field. Also he had earned multiple accrieciated Certificates in fitness&health fields u can check them in the certificates field
Vision
To be one of the top 10 online training platforms in The middle east by 2026
Mission
Changing your mindset to a more science based training &health approach
Free consultation
A total free whatsapp or zoom consultation just to help u acchieve your training goals
Mission
Changing your mindset to a more science based training &health approach
Vision
To be one of the top 10 online training platforms in The middle east by 2026
Mission
Changing your mindset to a more science based training &health approach
OUR PACKAGES
Choose the package that suits you
and subscribe to it in simple steps
GYM ONLY
4 WEEKS MEMBERSHIP
700 EGP
- customized level based training program
- weekly follow up
- one consultation call per month
- one zoom meeting monthly 15 min (if needed)
- Bonus for achievments
GYM ONLY
12 WEEKS MEMBERSHIP
1800 EGP
- customized level based training program
- weekly follow up
- one cosultation call per month
- one educational zoom meeting 20 min per month
- Monthly evaluation and program check monthly
- Bonus for achievments
GYM ONLY
24 WEEKS MEMBERSHIP
3200 EGP
- customized level based training program
- 2 times weekly follow up
- 1 consultation call per month
- 1 educational zoom meeting monthly
- Monthly assesments &evaluation
- one free nutrition plan
- bonus for achievment
- 3 free online training invitations during memberships
NUTRITION ONLY
12 WEEKS MEMBERSHIP
500 EGP
- customized nutrition program
- Nutritional values PDF
- Daily meals alternatives
- assesments (pre/post)
- Supplements plan if needed
TRAINING
PROGRAMS
Gym programs
Tailored training programs using both machines and free weights according to your needs&readiness We use different training approaches to help u reach your goal without experiencing overreaching or overtraining symptoms
Home based programs
A good start for u if u don't like to train infront of others ,starting with bodyweight programs until using simple tools like elastic,rubber bands ,dumbells and. barbrells . We design the program according to your needs and readiness.
post rehab programs
Customized programs after finishing your physiotherapy stage,we take u through multiple assesments to provide u with the most appropriate techniques&strategies to help u regain your movement capabilities.
Corrective exercise programs
Postural dysfunctions, often caused by daily activities and inactivity, can lead to long-term injuries. Our programs restore range of motion and ensure proper mobility and stability to prevent this progression.
Nutritional plan
Nutrition is key to any transformation, whether for weight loss or gain. It's often underestimated but crucial for health, mind, and body composition, ensuring you get the right macro and micro nutrients for progress.
USEFUL LINKS
ARTICLES
- Deadlift is one of the greatest ever compound movements when we think about muscular strength or improving sports performance ,yet when we think of hypertrophy it’s hard to say that deadlift is a good choice …let’s dive into some biomechanics of deadlift.
DL as conventional DL is a hip hinge movement,and it’s a basic movement pattern meaning everyday we pick things or objects from the ground as in DL u grab the weight from the ground. So as it’s a hip hinge movement,the main joint action is hip extension so glutes and hamstrings are the key players with the back muscles contracting isometriclly thus working as stablizers . - So let’s discuss the hypertrophy part,why is n’t DL a hypertrophy exercise?
When we evaluate an exercise we weigh factors that influence hypertrophy like
Mechanical tension,metabolic stress and muscle damage. - Although when it comes to DL it generates a ton of mechanical tension yet there is a cost the DL failed to measure:
- It takes alot of time for the set up :
like when doing 5*5 u may take the time of the whole session just to finish them. - although alot of musculature is engaged yet most of them engage isometrically like
Back muscles and isometric contractions aint the best approach for stimulating muscle growth. - u can’t target the eccentric portion of the Deadlift,taking in consideration the researchs being held discussing the importance of training in elongated positions(Eccentrics) and hypertrophy.
- Heavy deadlift yields enormous amount of mentral and central nervous fatigue lowering the quality of the rest of your session.
So what to do? - U can build up to 1RM DL for only.one rep this can activate your nervous system for the rest for the session.
- If u are practising DL for back muscles replace it with a horizontal pull exercise and a vertical pull exercise like Rows and pull ups.
- For the lower body hypertrophy replace it for thrusts and lying or seated leg curl as an easier more hypertrophic approach.
- It takes alot of time for the set up :
- One of the most and frequent asked questions on the internet ,what is the best training split is it Push/pull/legs,upper/lower split ,brosplit,full body split…
Yet i would always say it’s a missleading question why?
Bec there is nothing as a best training routine why?
Because we are different in every aspect in our life !!!
What factors should we look it when we choose a training split?
your goal
Athletic goals differ from someone with just the desire to enhance his health. - Time available
Time is a major issue for alot of us now days so how many days are available for exercise ? - Training experience
Yes ,it’s a fact as long as your are progressing and gaining experience u may need to train more frequently to keep achieving any physical gains. - Recovery rate, Do u recover fast enough to train the next day?
Women ingeneral tends to recover faster than men and can train more frequent
Yet when we discuss training splits we are primarily focusing on training frequency which ain’t the most important training variable when compared with training volume or intensity!!!
Infact alot of research have found no difference to minor difference when u train total body routine 2 days aweek or a split routine upper&lower routine 4 times a week on a condition that training load was equal(volume,intensity)
Take inconsideration most research was on untrained indivuduals
Then who might benefit from a more frequent training routine?
Experinced strength athletes like powerlifting may benefit from amore frequent Total body workout for achieving maximal strength (intensity focused) and hypertrophic athletes like bodybuilders may benefit from a more split training routine (volume focused)
MTS
TRANSFORMATION
They all scored their goals while enjoying every moment of the game itself
MTS
MTS CERTIFICATES
MTS
FAQs
Diet is always a popular topic for everyone, but over time, myths have been passed down from grandmothers to grandchildren without any basis in fact!
It’s a physical&mental body&mind transformation system through applying science &merging it with your lifestyle(training,nutrition,etc…)
We have a variety of programs from Bodybuilding approaches to body recomposition programs to rehabilitation programs and fatloss/gain nutritonal programs.
MTS offers one of the most affordable yet scientfic programs so when it comes to value for money ,u are in the right place .
Well in MTS we always deal with our clients as the biggest investment we would ever do simply your success is a success for MTS.
Well u will gain points that can be transferred to cash at the end of your program if u succeeded in reaching your goals.We also offer u free webinars,seminars and workshops to increase your health&fitness knowledge.
U can pay through several channels :
Easycash app,instapay and vodafone cash.
Yes ,u have to fill our forms to evaluate your level&your needs then we will determine certain assesments that will help us evaluate your exact status &what u need to achieve your goals.
U will recieve the programs in either a pdf or excel sheet with videos links explaining each exercise .
Simply u can reach us on whatsapp
01200370032 and we follow up with u twice aweek atleast.