#buildmuscle

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Make sure you get your daily dose of medicinal mushrooms in my all 🌿natural immune boosting supplement. Click the link in bio 📲
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So you’re trying to gain muscle, you’re going to the gym, you’re putting in all this effort, yet you don’t have the results you want.
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Well here are so simple reasons why you might  not be packing on the muscle like you would ultimately like!
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If you would like to work 1 on 1 with me and get a custom health plan tailored to your needs, shoot me an email📲
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#musclefood #gainmuscle #buildmuscle #gymtime #muscular

Make sure you get your daily dose of medicinal mushrooms in my all natural immune boosting supplement. Click the link in bio - So you’re trying to gain muscle, you’re going to the gym, you’re putting in all this effort, yet you don’t have the results you want. - Well here are so simple reasons why you might not be packing on the muscle like you would ultimately like! - If you would like to work 1 on 1 with me and get a custom health plan tailored to your needs, shoot me an email - #musclefood #gainmuscle #buildmuscle #gymtime #muscular - 8 days ago

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HOW TO TRAIN YOUR CHEST TWICE A WEEK by @jmaxfitness -
As you know, I'm a big advocate of training each body part twice a week.
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But if you're doing this, you'll want to have 2 different days: Light Day, and Heavy Day.
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Here is an example with your chest.  On the heavy day, you're pushing bigger weights with the goal to get stronger in the 4-8 rep range.
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On the light day, you're working with higher reps (8-15 rep range), so the weights will naturally be lighter than on your heavy day. But here's where people screw this up: you still need to lift heavy.  Aim to get stronger on each and every exercise.  Test yourself!  Just because it's called a light day, it doesn't mean you should be going light.  The goal is to get a nice pump, and we're accomplishing this by training with higher reps.
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As Ned Stark might (or might not have said), "one does not simply train their chest with light weights."
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If someone you know is trying to build a bigger chest, then send them here.
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#workoutwednesday #chestday #benchday #benchpress #pushup #buildmuscle #gainmuscle #musclescience #musclegrowth #musclescientist #getstrong #muscleman #muscled #musclegain #jmaxfitness #musclemodel #musclemen #muscleboy #muscleguy #musclefit #musclekingz #deadlifting #squatlife #squatday #deadliftday #legday #armday #backday #latspread #chinup

HOW TO TRAIN YOUR CHEST TWICE A WEEK by @jmaxfitness - As you know, I'm a big advocate of training each body part twice a week. - But if you're doing this, you'll want to have 2 different days: Light Day, and Heavy Day. - Here is an example with your chest. On the heavy day, you're pushing bigger weights with the goal to get stronger in the 4-8 rep range. - On the light day, you're working with higher reps (8-15 rep range), so the weights will naturally be lighter than on your heavy day. But here's where people screw this up: you still need to lift heavy. Aim to get stronger on each and every exercise. Test yourself! Just because it's called a light day, it doesn't mean you should be going light. The goal is to get a nice pump, and we're accomplishing this by training with higher reps. - As Ned Stark might (or might not have said), "one does not simply train their chest with light weights." - If someone you know is trying to build a bigger chest, then send them here. - #workoutwednesday #chestday #benchday #benchpress #pushup #buildmuscle #gainmuscle #musclescience #musclegrowth #musclescientist #getstrong #muscleman #muscled #musclegain #jmaxfitness #musclemodel #musclemen #muscleboy #muscleguy #musclefit #musclekingz #deadlifting #squatlife #squatday #deadliftday #legday #armday #backday #latspread #chinup - 7 days ago

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When you have a basic understanding of the biomechanics of the muscles you're working, it's a little easier to mimic the proper technique for the exercise you're doing.
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Notice on the right the direction of the muscle fibers of the lats; they run slightly diagonal and attach down towards the hip.
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One of the functions of the lats is to drive your arm down towards your hip (think about why a lat pulldown works your lats).
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This is why you shouldn't think about driving your elbows back as far as possible when you're trying to stimulate your lats (for traps and upper back, this is a better idea).
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This is one of my favorite exercises to do as an "activation" exercise before I get into my heavy back work. You can also add it on to the middle or end of your back days as an accessory exercise.
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Rep ranges will vary, but I'd say doing these with lower reps and moderate weight, 6-10ish range, would be better because this is definitely a quality over quantity movement.
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Also want to give credit to @hypertrophycoach and @vogelitis for turning me on to this exercise.

When you have a basic understanding of the biomechanics of the muscles you're working, it's a little easier to mimic the proper technique for the exercise you're doing. . Notice on the right the direction of the muscle fibers of the lats; they run slightly diagonal and attach down towards the hip. . One of the functions of the lats is to drive your arm down towards your hip (think about why a lat pulldown works your lats). . This is why you shouldn't think about driving your elbows back as far as possible when you're trying to stimulate your lats (for traps and upper back, this is a better idea). . This is one of my favorite exercises to do as an "activation" exercise before I get into my heavy back work. You can also add it on to the middle or end of your back days as an accessory exercise. . Rep ranges will vary, but I'd say doing these with lower reps and moderate weight, 6-10ish range, would be better because this is definitely a quality over quantity movement. ___ Also want to give credit to @hypertrophycoach and @vogelitis for turning me on to this exercise. - 6 days ago

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Meet @healthymombod I started my weight loss journey at 230lbs. I wasn't always overweight, after I had both of my kids I never lost the weight I gained during pregnancy. I struggled with feeling stress and anxious all the time and found I would cope with food. One day one of my kids asked me when I was going to have the baby in my tummy, but I wasn't pregnant. She also asked why I never wanted to run with them like daddy. I knew something had to change.I had a friend invite me to a boot camp, so I decided to try it out. I quickly fell in love with exercise again. I went consistently five days a week at least. I did the boot camp for a couple months, then I decided to get a gym membership. I go to the gym now at least 6 days a week. 18 months later, I'm down to 155 lbs. I lost the weight by consistently exercising 5-6 days a week and watching my food intake. I cut out most processed foods. I honestly don't count calories, I stop when I'm full.My number one tip is to keep it simple! Commitment, consistency and patience. The more extreme the approach, the less sustainable it will be. It's not a race, make simple Lifestyle changes that you can maintain long term!
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Follow @great_weightloss_inspirations for inspiring stories, tips, humor and a possible feature💞
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Tag someone, share and motivate!
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#weightloss #weightlosstransformation #100poundsdown #allnaturalweightloss #fitnessjourney #fitness #beforeandafter #eatclean #buildmuscle #tranformations #transformation #weights #weightlossmotivation #transformationtuesday #exercise #fitnesstransformation #lifestylechange #fitfam #fitspo #beastmode #riseandgrind #lift #getstrong #getfit #motivation #instafit #fitnessinspiration #fitfam

Meet @healthymombod I started my weight loss journey at 230lbs. I wasn't always overweight, after I had both of my kids I never lost the weight I gained during pregnancy. I struggled with feeling stress and anxious all the time and found I would cope with food. One day one of my kids asked me when I was going to have the baby in my tummy, but I wasn't pregnant. She also asked why I never wanted to run with them like daddy. I knew something had to change.I had a friend invite me to a boot camp, so I decided to try it out. I quickly fell in love with exercise again. I went consistently five days a week at least. I did the boot camp for a couple months, then I decided to get a gym membership. I go to the gym now at least 6 days a week. 18 months later, I'm down to 155 lbs. I lost the weight by consistently exercising 5-6 days a week and watching my food intake. I cut out most processed foods. I honestly don't count calories, I stop when I'm full.My number one tip is to keep it simple! Commitment, consistency and patience. The more extreme the approach, the less sustainable it will be. It's not a race, make simple Lifestyle changes that you can maintain long term! . . Follow @great_weightloss_inspirations for inspiring stories, tips, humor and a possible feature . . Tag someone, share and motivate! . #weightloss #weightlosstransformation #100poundsdown #allnaturalweightloss #fitnessjourney #fitness #beforeandafter #eatclean #buildmuscle #tranformations #transformation #weights #weightlossmotivation #transformationtuesday #exercise #fitnesstransformation #lifestylechange #fitfam #fitspo #beastmode #riseandgrind #lift #getstrong #getfit #motivation #instafit #fitnessinspiration #fitfam - 8 days ago

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Ab workout with a view 🙌🏻 My 20 min home ab routine is now up on YouTube (link in bio). This pic wasn’t shot in my back yard like the video is, but kinda wish it was! -
Check out the video and follow along for the workout. Abs will be 🔥 in less than 20 mins.
Subscribe to my channel for a new video every Wednesday✌🏻#weightlesswednesdays #bodyweightbuilt #training #youtube
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#bodyweighttraining #abs #health #photo #bodytransformation #beachbody #nogymneeded #picoftheday #calisthenics #fitnessmotivation #workoutviews #funtimes #transformation #fitnessjourney #bodyweight #workoutroutine #buildmuscle #abworkout
#photography #travelworkouts #serenity

Ab workout with a view 🏻 My 20 min home ab routine is now up on YouTube (link in bio). This pic wasn’t shot in my back yard like the video is, but kinda wish it was! - Check out the video and follow along for the workout. Abs will be in less than 20 mins. Subscribe to my channel for a new video every Wednesday🏻#weightlesswednesdays #bodyweightbuilt #training #youtube . . . . . . . . #bodyweighttraining #abs #health #photo #bodytransformation #beachbody #nogymneeded #picoftheday #calisthenics #fitnessmotivation #workoutviews #funtimes #transformation #fitnessjourney #bodyweight #workoutroutine #buildmuscle #abworkout #photography #travelworkouts #serenity - 5 days ago

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BUILDING MUSCLE by @jmaxfitness -
You may notice a common theme with my Instagram posts.
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Building muscle is a byproduct of getting stronger and eating to support muscle growth.  The pump is cool, but it's nothing without strength.
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If you lift the same weight this year as last year, then you probably look the same.  It's why you're not growing.
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So here's what to do:
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Get stronger in the big compound lifts 80% of the time.  The other 20% of the time, get a nice pump.
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If someone you know is trying to build muscle, then send them here.
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#buildmuscle #gainmuscle #musclescience #musclegrowth #musclescientist #getstrong #muscleman #muscled #musclegain #jmaxfitness #musclemodel #musclemen #muscleboy #muscleguy #musclefit #musclekingz #deadlifting #squatlife #squatday #benchpress #benchday #deadliftday #legday #armday #chestday #backday #latspread #chinup #pullup #strongman

BUILDING MUSCLE by @jmaxfitness - You may notice a common theme with my Instagram posts. - Building muscle is a byproduct of getting stronger and eating to support muscle growth. The pump is cool, but it's nothing without strength. - If you lift the same weight this year as last year, then you probably look the same. It's why you're not growing. - So here's what to do: - Get stronger in the big compound lifts 80% of the time. The other 20% of the time, get a nice pump. - If someone you know is trying to build muscle, then send them here. - #buildmuscle #gainmuscle #musclescience #musclegrowth #musclescientist #getstrong #muscleman #muscled #musclegain #jmaxfitness #musclemodel #musclemen #muscleboy #muscleguy #musclefit #musclekingz #deadlifting #squatlife #squatday #benchpress #benchday #deadliftday #legday #armday #chestday #backday #latspread #chinup #pullup #strongman - 5 days ago

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10 year difference- Than & Now ... But feeling 10 years younger Today! .
Hi 👋🏽, my name is Celeste Richmond, I’ve lost 30 Lbs Of fat while gaining 7+ Lbs Of lean muscle. Lbs with Herbalife Nutrition & a Healthy Active Lifestyle 💥💥💥!! For the past 5 1/2 years My team and I have helped thousands of people obtain their dream results through solid coaching! You don’t have to be my neighbor or even live in the same city, state, or country as me. I’m an online coach and can help you turn your New Year resolution into a sustainable result ... while most people have fallen off already, that doesn’t have to be your story ! .
DM me, I want to hear about your goals 😊❤️
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#Nutrition
#Fitness
#Herbalife
#Results
#HardWork
#Weightloss 
#Grateful 
#DropBodyFat
#LosWeight
#GainMuscle
#BuildMuscle
#LeanOut
#Transformation
#GetRipped
#Herbalife
#HerbalifeNutrition .
•People who use Herbalife Formula 1 twice a day as part of a healthy lifestyle can generally expect to lose around 0.5 to 1 pound per week.•

10 year difference- Than & Now ... But feeling 10 years younger Today! . Hi 🏽, my name is Celeste Richmond, I’ve lost 30 Lbs Of fat while gaining 7+ Lbs Of lean muscle. Lbs with Herbalife Nutrition & a Healthy Active Lifestyle !! For the past 5 1/2 years My team and I have helped thousands of people obtain their dream results through solid coaching! You don’t have to be my neighbor or even live in the same city, state, or country as me. I’m an online coach and can help you turn your New Year resolution into a sustainable result ... while most people have fallen off already, that doesn’t have to be your story ! . DM me, I want to hear about your goals ️ . #Nutrition #Fitness #Herbalife #Results #HardWork #Weightloss #Grateful #DropBodyFat #LosWeight #GainMuscle #BuildMuscle #LeanOut #Transformation #GetRipped #Herbalife #HerbalifeNutrition . •People who use Herbalife Formula 1 twice a day as part of a healthy lifestyle can generally expect to lose around 0.5 to 1 pound per week.• - 5 days ago

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“She must be on steroids.”
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When did hard work and dedication to growing muscles and your body become a negative?? I’ve heard so many people (both guys and girls) criticize girls for having muscles. Saying they have to be using roids because you just can’t look like that naturally...
THIS IS ABSURD.
Please stop.
Educate yourself.
And work harder in the gym.
Peace.
Goodnight.

“She must be on steroids.” - When did hard work and dedication to growing muscles and your body become a negative?? I’ve heard so many people (both guys and girls) criticize girls for having muscles. Saying they have to be using roids because you just can’t look like that naturally... THIS IS ABSURD. Please stop. Educate yourself. And work harder in the gym. Peace. Goodnight. - 5 days ago

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#Repost @triple_ma_warrior_life
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Two sets of @massy.arias #airporthiit after 3 sets of Week 6 Day 2. 🗣 PLAYING NO GAMES THIS SECOND ROUND!! #6pack2018 #variation #progression #liftheavy #squatlow #buildmuscle #fitness #lifestyle #mawarriorlife #mawarrior #ma30daychallenge #ma30day @mawarriors

#Repost @triple_ma_warrior_life ・・・ Two sets of @massy.arias #airporthiit after 3 sets of Week 6 Day 2. 🗣 PLAYING NO GAMES THIS SECOND ROUND!! #6pack2018 #variation #progression #liftheavy #squatlow #buildmuscle #fitness #lifestyle #mawarriorlife #mawarrior #ma30daychallenge #ma30day @mawarriors - 6 days ago

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It was more of a lifestyle change. And it took a lot of discipline, but a change of diet and cardio made it happen for me.
@nahidshaw
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 Follow @great_weightloss_inspirations for inspiring stories, tips, humor and a possible feature💞
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Tag someone, share and motivate!
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#weightloss #weightlosstransformation #100poundsdown #allnaturalweightloss #fitnessjourney #fitness #beforeandafter #eatclean #buildmuscle #tranformations #transformation #weights #weightlossmotivation #transformationtuesday #exercise #fitnesstransformation #lifestylechange #fitfam #fitspo #beastmode #riseandgrind #lift #getstrong #getfit #motivation #instafit #fitnessinspiration #fitfam

It was more of a lifestyle change. And it took a lot of discipline, but a change of diet and cardio made it happen for me. @nahidshaw . . Follow @great_weightloss_inspirations for inspiring stories, tips, humor and a possible feature . . Tag someone, share and motivate! . #weightloss #weightlosstransformation #100poundsdown #allnaturalweightloss #fitnessjourney #fitness #beforeandafter #eatclean #buildmuscle #tranformations #transformation #weights #weightlossmotivation #transformationtuesday #exercise #fitnesstransformation #lifestylechange #fitfam #fitspo #beastmode #riseandgrind #lift #getstrong #getfit #motivation #instafit #fitnessinspiration #fitfam - 7 days ago

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41 Comments
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up to someth'n...

up to someth'n... - 6 days ago

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Great to be back in the gym after a short but good break!👍 Cleaned out the engine with this 20min simple, effective metcon session:

1. Spin bike intervals 10s hard/5s stop x 4

2. High tempo reverse sled drags 10m x 2

3. Treadmill alternating squat/squat jump (x10)

Rest 60s ..repeat for 5 rounds 🔥

Tag someone who says they dont have time to train! 😉

Great to be back in the gym after a short but good break! Cleaned out the engine with this 20min simple, effective metcon session: 1. Spin bike intervals 10s hard/5s stop x 4 2. High tempo reverse sled drags 10m x 2 3. Treadmill alternating squat/squat jump (x10) Rest 60s ..repeat for 5 rounds Tag someone who says they dont have time to train! - 8 days ago

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Gaining Muscle for Skinny Guys 
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If you’re a naturally skinny guy who wants to build muscle, there are a few things you have to accomplish in order to ensure growth. 
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Train for Strength: progressive overload is the main pathway by which we build muscle. If we can manage to gradually introduce new stress (by getting stronger), then our body will have no choice but to adapt to that new stimulus by build muscle. 
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High Frequency: If you’re relatively new to weight training, a high frequency Full-Body approach is great for many reasons. For starters, we have plenty of research showing that training a muscle-group more frequently produces more muscle growth than training it once per week when volume is equal. Secondly, because we’re hyper-sensitive to the stress, we won’t require as much volume as a more advanced trainee (this will allow us to hit our entire body without having to spend hours in the gym hammering each muscle group). _ 
Caloric Surplus: You, my friend, do not defy the laws of thermodynamics. If you’re not gaining weight, you’re simply not eating enough on a consistent basis. 
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High Protein: I don’t care how much you eat, if you do not have enough bricks (protein) available, you’ll never build the house (muscle)! _ -
By @musclemonsters
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#hardgainer #skinnyguy #musclebuilding #gainmuscle #gainweight #bulking #bulkingseason #bulkingup #bulkupfast #buildmuscle #muscles #musclemodel #workouttips #hypertrophy #proteinshake #proteinbar #gainseason #powerlift #powerlifting #powerbuilding #workoutroutine #musclemonsters #fitnessboy #fitnessblogger #fitnessguru #fitfamuk #fitfamnl #chestday #biceps

Gaining Muscle for Skinny Guys _ If you’re a naturally skinny guy who wants to build muscle, there are a few things you have to accomplish in order to ensure growth. _ Train for Strength: progressive overload is the main pathway by which we build muscle. If we can manage to gradually introduce new stress (by getting stronger), then our body will have no choice but to adapt to that new stimulus by build muscle. _ High Frequency: If you’re relatively new to weight training, a high frequency Full-Body approach is great for many reasons. For starters, we have plenty of research showing that training a muscle-group more frequently produces more muscle growth than training it once per week when volume is equal. Secondly, because we’re hyper-sensitive to the stress, we won’t require as much volume as a more advanced trainee (this will allow us to hit our entire body without having to spend hours in the gym hammering each muscle group). _ Caloric Surplus: You, my friend, do not defy the laws of thermodynamics. If you’re not gaining weight, you’re simply not eating enough on a consistent basis. _ High Protein: I don’t care how much you eat, if you do not have enough bricks (protein) available, you’ll never build the house (muscle)! _ - By @musclemonsters _ #hardgainer #skinnyguy #musclebuilding #gainmuscle #gainweight #bulking #bulkingseason #bulkingup #bulkupfast #buildmuscle #muscles #musclemodel #workouttips #hypertrophy #proteinshake #proteinbar #gainseason #powerlift #powerlifting #powerbuilding #workoutroutine #musclemonsters #fitnessboy #fitnessblogger #fitnessguru #fitfamuk #fitfamnl #chestday #biceps - 10 days ago

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#Repost @triple_ma_warrior_life
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For your consideration!! Heyyyy yalllll 👋🏿👋🏿👋🏿 Had to follow in @massy.arias and my fellow warriors @bookfitx3 & @kalileju footsteps and knock out this 4 for 5 challange (cause I wasn't going to do it). I did it before my leg work out with my gym frien @dana31531 behind the camera. Smith machine back squat 140# dead lift 110# #yeahlike #6pack2018 #variation #progression #liftheavy #squatlow #buildmuscle #fitness #lifestyle #mawarriorlife #mawarrior #ma30daychallenge #ma30day @mawarriors

#Repost @triple_ma_warrior_life ・・・ For your consideration!! Heyyyy yalllll 🏿🏿🏿 Had to follow in @massy.arias and my fellow warriors @bookfitx3 & @kalileju footsteps and knock out this 4 for 5 challange (cause I wasn't going to do it). I did it before my leg work out with my gym frien @dana31531 behind the camera. Smith machine back squat 140# dead lift 110# #yeahlike #6pack2018 #variation #progression #liftheavy #squatlow #buildmuscle #fitness #lifestyle #mawarriorlife #mawarrior #ma30daychallenge #ma30day @mawarriors - 5 days ago

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🏋🏻‍♀️ When you lift, you tear your muscle fibers
🍔 Food you eat provides fuel to rebuild them...
❓ So when are your muscles actually built ?
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🙏🏻 WHEN YOU SLEEEEEP 💤💤💤💤💤💤
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Sleep is perhaps THE most underrated aspect of building muscle 🙌🏼 It is essentially your muscles' main recovery period 👌🏼
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🤔👉🏼 HOW MUCH IS IDEAL ?
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✅ Most experts would recommend 7-9 hours of sleep for an optimal recovery period that allows for a full sleep involving complete REM cycle periods.
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✅ Being in "sleep debt" (not getting enough sleep) can actually cause increased stimulation of protein degradation, which can negatively impact protein synthesis (Datillo et al., 2011).
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😮👉🏼 HOW BOUT MORE SLEEP?
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❌ Sleeping, from a nutritional standpoint, is essentially identical to a period of fasting. Because of this, it's possible that sleeping longer than ~10 hours can actually cause the body to go catabolic and begin to break down tissue (not to a significant degree, though).
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❌ This is clearly not ideal for building muscle, so oversleeping should also generally be avoided to optimize your potential for gainz 🙃
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😱👉🏼 IS IT BAD TO WORK OUT TIRED ?
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😟 From personal experience, it really isn't ideal. When you're working out on minimal sleep, it's difficult to focus, you feel weaker, and you ultimately don't get the most out of your session.
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😅 That being said, I'm not advising being exhausted and skipping your workout. Im advising getting enough sleep and getting in GREAT workouts 💯💯💯
•••
🤙🏼 You've heard it from your mama. You've heard it from your doctor. Now you're hearing it from me, too. CATCH THOSE Z's PEEPS
😵😵✌🏼

🏋🏻‍♀️ When you lift, you tear your muscle fibers Food you eat provides fuel to rebuild them... So when are your muscles actually built ? ••• 🏻 WHEN YOU SLEEEEEP • Sleep is perhaps THE most underrated aspect of building muscle 🏼 It is essentially your muscles' main recovery period 🏼 • 🤔🏼 HOW MUCH IS IDEAL ? • Most experts would recommend 7-9 hours of sleep for an optimal recovery period that allows for a full sleep involving complete REM cycle periods. • Being in "sleep debt" (not getting enough sleep) can actually cause increased stimulation of protein degradation, which can negatively impact protein synthesis (Datillo et al., 2011). • 😮🏼 HOW BOUT MORE SLEEP? • Sleeping, from a nutritional standpoint, is essentially identical to a period of fasting. Because of this, it's possible that sleeping longer than ~10 hours can actually cause the body to go catabolic and begin to break down tissue (not to a significant degree, though). • This is clearly not ideal for building muscle, so oversleeping should also generally be avoided to optimize your potential for gainz 🙃 • 🏼 IS IT BAD TO WORK OUT TIRED ? • 😟 From personal experience, it really isn't ideal. When you're working out on minimal sleep, it's difficult to focus, you feel weaker, and you ultimately don't get the most out of your session. • That being said, I'm not advising being exhausted and skipping your workout. Im advising getting enough sleep and getting in GREAT workouts ••• 🤙🏼 You've heard it from your mama. You've heard it from your doctor. Now you're hearing it from me, too. CATCH THOSE Z's PEEPS 🏼 - 9 days ago

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💥PAUSED SQUATS BENEFITS 💥
BY @ALBYGONZALEZFITNESS -
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🏋️‍♂️ Pause squats done with 1, 3, 5 or a 7 second pause will not only help you build strength by diminishing or eliminating the benefits of the stretch reflex out of the hole, they will also build static, supportive strength in the lower back, hips and abs, teach you to stay tight and help your body find its strongest.
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#stronglifts #germanvolumetraining #nonlinearperiodization#phattraining #thedupmethod #dailyundulatingperiodization#buildmuscle #gainmuscle #musclescience #musclegrowth#musclescientist #setsandreps #muscleman #muscled#musclegain #jmaxfitness #musclemodel #musclemen#muscleboy #muscleguy #musclefit #musclekingz#deadlifting #squatlife #squatday #benchpress #benchday#deadliftday #legday

PAUSED SQUATS BENEFITS BY @ALBYGONZALEZFITNESS - - 🏋️‍♂️ Pause squats done with 1, 3, 5 or a 7 second pause will not only help you build strength by diminishing or eliminating the benefits of the stretch reflex out of the hole, they will also build static, supportive strength in the lower back, hips and abs, teach you to stay tight and help your body find its strongest. - - - #stronglifts  #germanvolumetraining  #nonlinearperiodization #phattraining  #thedupmethod  #dailyundulatingperiodization #buildmuscle  #gainmuscle  #musclescience  #musclegrowth #musclescientist  #setsandreps  #muscleman  #muscled #musclegain  #jmaxfitness  #musclemodel  #musclemen #muscleboy  #muscleguy  #musclefit  #musclekingz #deadlifting  #squatlife  #squatday  #benchpress  #benchday #deadliftday  #legday - 5 days ago

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🐃BULK UPDATE Week 4:
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👉Current Weight: 227 lbs.📈
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🏋The influx of more daily calories really only helped my energy the first couple weeks of my bulk. Towards the end of week 3 and definitely heading into week 4 I have noticed and huuuge boost of strength.😤💪
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🤔Depending where Im at in 2 weeks the bulk will continue on or I will phase into my cut. This is BY FAR the leanest I have been this deep into winter. Really goes to show how the body can adapt over time! Bigger and leaner every year is the goal and I haven't slowed down one bit! Have a good night everyone!😊📈💪🏋🔥🍔🍟🍗🍕🌮🍩🍦🍻👍

🐃BULK UPDATE Week 4: Current Weight: 227 lbs. 🏋The influx of more daily calories really only helped my energy the first couple weeks of my bulk. Towards the end of week 3 and definitely heading into week 4 I have noticed and huuuge boost of strength. 🤔Depending where Im at in 2 weeks the bulk will continue on or I will phase into my cut. This is BY FAR the leanest I have been this deep into winter. Really goes to show how the body can adapt over time! Bigger and leaner every year is the goal and I haven't slowed down one bit! Have a good night everyone!🏋🌮 - 7 days ago

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How to Build Muscle By @musclemonsters 
_ 
Want to know the secret to unlimited muscle growth? The secret is this: there is no secret. Eat enough, train for progression, and do it consistently. Perhaps that’s a bit of an oversimplification, don’t you think? The truth is, though, the mechanisms by which we build muscle are quite simple. There are three main factors that dictate muscle growth, and if you act in accordance to the three principles I have outlined in this chapter, you’re guaranteed to grow, despite “good” or “bad” genetics. 
_ 
1. First, we must be in a net positive energy balance to ensure we’re providing our body the necessary nutrients for growth. This simply means that we should be consuming more calories than we’re burning (with the caveat that we’re getting enough protein – 0.8-1g/ pound will suffice).
_
2. Progressive tension overload: When we introduce a stress to our muscle, our body is forced to adapt by building new muscle in the hopes that it will handle the same stress again in the future. If we fail to increase that stress, however, our body will find no need to repair and grow. It’s really that cut and dry. 
_ 
3. Consistency: If you’re “eating enough” five days out of seven, you’re not eating enough. That one or two days of skipping meals, missing calories, or eating intuitively, could determine whether you make any progress that week. Similarly, missing training days will reduce the amount of work you’ll have done in a given timeframe.
_ 
#buildingmuscle #buildingmuscles #musclebuilding #gymmeme #buildmuscle #iifym #workoutflow #workoutday #workoutdone #workoutmode #gains #fitnessboy #fitnessdk #fitnessbody #fitnesstips #fitnessguru #fitnessmen #fitnesslove #fitnessgoal #bigarms #musclefood #muscleman #musclehustle #musclegain #musclemodel #fit #fitnessphysique #fitnessblogger #fitfriends #fitness

How to Build Muscle By @musclemonsters _ Want to know the secret to unlimited muscle growth? The secret is this: there is no secret. Eat enough, train for progression, and do it consistently. Perhaps that’s a bit of an oversimplification, don’t you think? The truth is, though, the mechanisms by which we build muscle are quite simple. There are three main factors that dictate muscle growth, and if you act in accordance to the three principles I have outlined in this chapter, you’re guaranteed to grow, despite “good” or “bad” genetics. _ 1. First, we must be in a net positive energy balance to ensure we’re providing our body the necessary nutrients for growth. This simply means that we should be consuming more calories than we’re burning (with the caveat that we’re getting enough protein – 0.8-1g/ pound will suffice). _ 2. Progressive tension overload: When we introduce a stress to our muscle, our body is forced to adapt by building new muscle in the hopes that it will handle the same stress again in the future. If we fail to increase that stress, however, our body will find no need to repair and grow. It’s really that cut and dry. _ 3. Consistency: If you’re “eating enough” five days out of seven, you’re not eating enough. That one or two days of skipping meals, missing calories, or eating intuitively, could determine whether you make any progress that week. Similarly, missing training days will reduce the amount of work you’ll have done in a given timeframe. _ #buildingmuscle #buildingmuscles #musclebuilding #gymmeme #buildmuscle #iifym #workoutflow #workoutday #workoutdone #workoutmode #gains #fitnessboy #fitnessdk #fitnessbody #fitnesstips #fitnessguru #fitnessmen #fitnesslove #fitnessgoal #bigarms #musclefood #muscleman #musclehustle #musclegain #musclemodel #fit #fitnessphysique #fitnessblogger #fitfriends #fitness - 7 days ago

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51 Comments
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🔹COMPOUND LIFTS🔹 by @odayfitness
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I used to neglect my compound lifts.
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All i would do is machines and isolation movements.
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One day i started implementing compound movements back into my routine and over the course of a few weeks, i noticed i was getting stronger and stronger. I also noticed i was getting much bigger and was starting to pack more muscle on.
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It’s funny, when i first started working out, i stuck to the basic compound lifts. I got decent results, too!
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Then for some odd reason, i started doing fancy exercises and i began to neglect compound movements.
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Guess what⁉️
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My progress began to slow down.
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I went through a couple years of neglecting them actually.
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Then i decided to give them a try again and magic happened! 😂
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I was focusing on building strength and getting really strong on my compounds. I still did isolation movements and all the fun stuff, but i focused on the basics.
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Boom! I started getting bigger again, i was getting stronger than i ever had before, and i was getting the results i was working so hard for.
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✅ Why should you do compound exercises⁉️
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👉They’re the biggest bang for your buck
👉They workout multiple muscle groups
👉They work your core
👉They’re overall mass builders
👉You can go heavy on them
👉They are the best exercises to build strength
👉Sticking to the basics always works best
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#buildmuscle #musclebuilding #fatloss #getripped #rippedbody #gymmeme #gymmotivation #bodybuild #bodybuildingnation #bodybuildingaddict #fit #fitness #fitnesslove #fitnessfun #fitnessboy #fitfam #fitfamde #fitfamuk #gainslife #gainz #weightlossdiary #weightlossprogress #abworkout #sixpack #muscleguy #howtolosefat #personaltrainer #shreddedlife #fit #anabolic

COMPOUND LIFTS by @odayfitness . I used to neglect my compound lifts. . All i would do is machines and isolation movements. . One day i started implementing compound movements back into my routine and over the course of a few weeks, i noticed i was getting stronger and stronger. I also noticed i was getting much bigger and was starting to pack more muscle on. . It’s funny, when i first started working out, i stuck to the basic compound lifts. I got decent results, too! . Then for some odd reason, i started doing fancy exercises and i began to neglect compound movements. . Guess what️ . My progress began to slow down. . I went through a couple years of neglecting them actually. . Then i decided to give them a try again and magic happened! . I was focusing on building strength and getting really strong on my compounds. I still did isolation movements and all the fun stuff, but i focused on the basics. . Boom! I started getting bigger again, i was getting stronger than i ever had before, and i was getting the results i was working so hard for. . Why should you do compound exercises️ . They’re the biggest bang for your buck They workout multiple muscle groups They work your core They’re overall mass builders You can go heavy on them They are the best exercises to build strength Sticking to the basics always works best . #buildmuscle #musclebuilding #fatloss #getripped #rippedbody #gymmeme #gymmotivation #bodybuild #bodybuildingnation #bodybuildingaddict #fit #fitness #fitnesslove #fitnessfun #fitnessboy #fitfam #fitfamde #fitfamuk #gainslife #gainz #weightlossdiary #weightlossprogress #abworkout #sixpack #muscleguy #howtolosefat #personaltrainer #shreddedlife #fit #anabolic - 9 days ago

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21 Comments
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If i would have listened to the naysayers, I never would have lived the life i New i could. Can you say that? If not, i suggest you get real honest with yourself and figure out what’s holding you back. Then make those changes today. Decide to be powerful or you will inevitably be weak... #eatlikeaaron #supernaturallifestyle #superleague  #onemealatatime #trainlikeaaron #reedthis #aaronreed #tall #worldstallestbb #standtall #GottamakethemGAINSson #gmtgs #everymfday #coach #progress #custom #program #client #transformation #burnfat #buildmuscle #gains #grow #nutrition #workout #supplement #mealprep #process #startnow

If i would have listened to the naysayers, I never would have lived the life i New i could. Can you say that? If not, i suggest you get real honest with yourself and figure out what’s holding you back. Then make those changes today. Decide to be powerful or you will inevitably be weak... #eatlikeaaron #supernaturallifestyle #superleague #onemealatatime #trainlikeaaron #reedthis #aaronreed #tall #worldstallestbb #standtall #GottamakethemGAINSson #gmtgs #everymfday #coach #progress #custom #program #client #transformation #burnfat #buildmuscle #gains #grow #nutrition #workout #supplement #mealprep #process #startnow - 7 days ago

606 Likes
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🙏🏻 TAG SOMEONE WHO'S GOT YOUR BACK
•
❗️BACK TRAINING 👉🏼 "the basics" 🤙🏼
•••
Reiterating some basic facts about wholesome back training on this lovely Friday afternoon 😋
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⚜️ The two major components of back training are "thickness" and "width"
•
🌀 Moves for width involve vertical pulling movements, such as pull-ups, pull-downs, pull-overs, etc. Freedom in choosing modality is slightly limited with this type of movement, but there are still plenty of options. I find cables to be the most ideal due to their versatility.
•
❓MAIN "WIDTH" MUSCLES:
Latissimus Dorsi (Lats)
•
🙌🏼 Exercises in pic:
✅ A: Pull-Ups
✅ B: Standing Cable Pull-Downs
•
🌀 Moves for thickness strictly involve rows, AKA horizontal pulling movements. These can be done on nearly any modality (cables, dumbbells, barbells, etc.) and from a variety of angles.
•
❓MAIN "THICKNESS" MUSCLES:
Rhomboids + Upper/Lower Traps
•
🙌🏼 Exercises in pic:
✅ C: Seated Cable Rows
✅ D: Standing Bent-Over DB Rows
•
🌀 Finally, an often neglected back muscle is the erector spinae, a muscle extending upwards along the spine from the lower back to the skull. Its function is to extend the spine, and is often targeted indirectly through movements like deadlifts.
•••
💪🏼 I'd advise performing a nice combo of each of these types of moves when hitting back for the best results.
•
⬇️ SAVE this post and keep this info in mind for your next back sesh 😁🤙🏼

🏻 TAG SOMEONE WHO'S GOT YOUR BACK • ️BACK TRAINING 🏼 "the basics" 🤙🏼 ••• Reiterating some basic facts about wholesome back training on this lovely Friday afternoon • ⚜️ The two major components of back training are "thickness" and "width" • Moves for width involve vertical pulling movements, such as pull-ups, pull-downs, pull-overs, etc. Freedom in choosing modality is slightly limited with this type of movement, but there are still plenty of options. I find cables to be the most ideal due to their versatility. • MAIN "WIDTH" MUSCLES: Latissimus Dorsi (Lats) • 🏼 Exercises in pic: A: Pull-Ups B: Standing Cable Pull-Downs • Moves for thickness strictly involve rows, AKA horizontal pulling movements. These can be done on nearly any modality (cables, dumbbells, barbells, etc.) and from a variety of angles. • MAIN "THICKNESS" MUSCLES: Rhomboids + Upper/Lower Traps • 🏼 Exercises in pic: C: Seated Cable Rows D: Standing Bent-Over DB Rows • Finally, an often neglected back muscle is the erector spinae, a muscle extending upwards along the spine from the lower back to the skull. Its function is to extend the spine, and is often targeted indirectly through movements like deadlifts. ••• 🏼 I'd advise performing a nice combo of each of these types of moves when hitting back for the best results. • ️ SAVE this post and keep this info in mind for your next back sesh 🤙🏼 - 11 days ago

1,835 Likes
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🔴CONVENTIONAL VS SUMO🔴 by @pheasyque
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Did you know this? -
✅Conventional Deadlifts typically feel much easier to lift the bar off the floor while it feels way more challanging to lock out. -
✅Opposedly, Sumo Deads feel much more difficult off the floor, while they’re extremely easy to lock out. -
Why’s that? -
Because of one reason, aka where the hips are placed: -
Conventional: Hips are placed higher in the set up which means a much more favorable lift off the ground (also because of a narrower stance) with a much more difficult lock out at the top.
Sumo: Hips are placed lower in the set up, with a much more difficult lift off due to the wide stance but way easier lock out. -
HOW do YOU pull your deads? Personally I love doing both variations! TAG your deadlift bud!
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#tnation #anabolic #mensfitness #menhealth #menfitness #deadliftday #muscleandfitness #muscleman #musclemen #manliness #buildmuscle #musclegrowth #musclebuilding #alphamale #musclegain #musclegains #musclemass #fatburn #fitnessman #steroids #libido #trt #leanmuscle #gymbro #menshealth #deadlift #beastmode #deadlifts  #strength #strongman

CONVENTIONAL VS SUMO by @pheasyque - Did you know this? - Conventional Deadlifts typically feel much easier to lift the bar off the floor while it feels way more challanging to lock out. - Opposedly, Sumo Deads feel much more difficult off the floor, while they’re extremely easy to lock out. - Why’s that? - Because of one reason, aka where the hips are placed: - Conventional: Hips are placed higher in the set up which means a much more favorable lift off the ground (also because of a narrower stance) with a much more difficult lock out at the top. Sumo: Hips are placed lower in the set up, with a much more difficult lift off due to the wide stance but way easier lock out. - HOW do YOU pull your deads? Personally I love doing both variations! TAG your deadlift bud! - #tnation #anabolic #mensfitness #menhealth #menfitness #deadliftday #muscleandfitness #muscleman #musclemen #manliness #buildmuscle #musclegrowth #musclebuilding #alphamale #musclegain #musclegains #musclemass #fatburn #fitnessman #steroids #libido #trt #leanmuscle #gymbro #menshealth #deadlift #beastmode #deadlifts #strength #strongman - 5 days ago

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DON'T BE A TINKERBELL DUDE...
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You want to boost your testosterone levels? STOP eating those "high protein, low-fat/low carb" diets. They're crushing your t-levels like kryptonite. -
The two best macros for testosterone production are carbs and fat. The one macronutrient that has a negative effect on testosterone when eaten in mass quantities is protein. -
Yes, high protein, low carb diets have been shown to reduce testosterone levels. -
If you want to maximize your t-levels you must eat a high carb and high-fat diet with moderate to low protein. I recommend roughly 20% of daily cals from protein. 40% from fat. And 40% from carbs. -
No Keto. No Atkins. No status quo bodybuilder stuff.
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Just caloric maintenance while stuffing your face with carbs and fats and easing up on the protein. -
THAT is how you optimize your nutrition for testosterone. -
HAVE QUESTIONS? LEAVE THEM BELOW!
-
#tnation #anabolic #mensfitness #menhealth #menfitness #manliness #muscleandfitness #muscleman #musclemen #manliness #buildmuscle #musclegrowth #musclebuilding #alphamale #musclegain #musclegains #musclemass #fatburn #fitnessman #steroids #libido #trt #leanmuscle #gymbro #menshealth #alpha #beastmode #sprint #strength #strongman

DON'T BE A TINKERBELL DUDE... - You want to boost your testosterone levels? STOP eating those "high protein, low-fat/low carb" diets. They're crushing your t-levels like kryptonite. - The two best macros for testosterone production are carbs and fat. The one macronutrient that has a negative effect on testosterone when eaten in mass quantities is protein. - Yes, high protein, low carb diets have been shown to reduce testosterone levels. - If you want to maximize your t-levels you must eat a high carb and high-fat diet with moderate to low protein. I recommend roughly 20% of daily cals from protein. 40% from fat. And 40% from carbs. - No Keto. No Atkins. No status quo bodybuilder stuff. - Just caloric maintenance while stuffing your face with carbs and fats and easing up on the protein. - THAT is how you optimize your nutrition for testosterone. - HAVE QUESTIONS? LEAVE THEM BELOW! - #tnation #anabolic #mensfitness #menhealth #menfitness #manliness #muscleandfitness #muscleman #musclemen #manliness #buildmuscle #musclegrowth #musclebuilding #alphamale #musclegain #musclegains #musclemass #fatburn #fitnessman #steroids #libido #trt #leanmuscle #gymbro #menshealth #alpha #beastmode #sprint #strength #strongman - 7 days ago

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💥(Swipe Left) exercises for every part of your Back. 👆🏻LIKE/SAVE it if you found this useful and FOLLOW @albygonzalezfitness  for daily FITNESS tips 💪🏻💥
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📸 by @musclemorph_ -
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#fullbody #fullbodyworkout #brosplit #buildmuscle#gainmuscle #musclescience #musclegrowth#musclescientist #getstrong #muscleman #muscled#musclegain #jmaxfitness #musclemodel #musclemen#muscleboy #muscleguy #musclefit #musclekingz#deadlifting #squatlife #squatday #benchpress #benchday#deadliftday #legday #armday #chestday #backday#latspread

(Swipe Left) exercises for every part of your Back. 🏻LIKE/SAVE it if you found this useful and FOLLOW @albygonzalezfitness  for daily FITNESS tips 🏻 ' - - 📸 by @musclemorph_ - - - #fullbody  #fullbodyworkout  #brosplit  #buildmuscle #gainmuscle  #musclescience  #musclegrowth #musclescientist  #getstrong  #muscleman  #muscled #musclegain  #jmaxfitness  #musclemodel  #musclemen #muscleboy  #muscleguy  #musclefit  #musclekingz #deadlifting  #squatlife  #squatday  #benchpress  #benchday #deadliftday  #legday  #armday  #chestday  #backday #latspread - 7 days ago

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11 Comments
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THE BEST 3-DAY INTERMEDIATE MALE MUSCLE BUILDING SPLIT❗
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If you've only got three days to train, the best split in most cases is no split at all! While there are exceptions in more advanced individuals where you may wish to rotate upper / lower or push / pull / legs over three days, for the vast majority of you, sticking with full body workouts will be the way to go.
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There's a number of ways you can organise your full body workouts as an intermediate. One effective way is to 'prioritise' certain movements / body parts on each day, so each area gets a chance to be trained in a fresh state.
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The exercises listed in the image only show the CORE of the program, and is only an example. You may want to adjust a few things, or add any additional work as you deem necessary.
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@rnt_fitness

THE BEST 3-DAY INTERMEDIATE MALE MUSCLE BUILDING SPLIT - If you've only got three days to train, the best split in most cases is no split at all! While there are exceptions in more advanced individuals where you may wish to rotate upper / lower or push / pull / legs over three days, for the vast majority of you, sticking with full body workouts will be the way to go. - There's a number of ways you can organise your full body workouts as an intermediate. One effective way is to 'prioritise' certain movements / body parts on each day, so each area gets a chance to be trained in a fresh state. - The exercises listed in the image only show the CORE of the program, and is only an example. You may want to adjust a few things, or add any additional work as you deem necessary. - @rnt_fitness - 6 days ago

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16 Comments
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Kamal is er helemaal klaar voor!
Binnenkort op Belgische televisie nieuw programma en we gaan hem ervoor klaarstomen!
• Powered by The Titan Program • Say NO To Obesity!
|| 24/7 online support - Diet Plans - Mind Coaching ||
#fitbelgian #onlinecoaching #newproject #buildmuscle #deadline #titan #healthylifestyle #dietplans #bv

Kamal is er helemaal klaar voor! Binnenkort op Belgische televisie nieuw programma en we gaan hem ervoor klaarstomen! • Powered by The Titan Program • Say NO To Obesity! || 24/7 online support - Diet Plans - Mind Coaching || #fitbelgian #onlinecoaching #newproject #buildmuscle #deadline #titan #healthylifestyle #dietplans #bv - 6 days ago

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Hit that follow button @albygonzalezfitness  for daily FITNESS tips!!!
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🔴BENCH PRESS - BUTT ON OR OFF THE PAD?🔴
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📸 by @pheasyque
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I’m pretty sure most of you know that the body has to stay attached to the bench for the whole rep/sets (atleast I hope so!), but here’s why!
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✅ Besides making it stronger thanks to the 3 force generating spots, a butt ON the pad will be 1000 times safer. Why? Because it decreases the stress on the lower back, and the forces generated by the 3 spots mostly push UP, as opposed to the wrong one.
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❌Instead, on the right one, you can see the butt OFF the pad which is pretty common for the ego lifters around.. the typical “HowMuchYaBenchBrah?” Crew. -
Besides being obviously weaker (3>2), getting your butt off the bench when liftig heavy is very dangerous: too much stress on the lower back could cause you to get a herniated disc, which is no joke. -
Think about having a toothpick on your hand and trying to bend it with your index & thumb. 
Now, think about your body being the toothpick, index finger = your upper back, thumb = your feet. 
What happens if you apply too much pressure with your fingers?
-
...Yeah the toothpick will crack. 🤷🏻‍♂️
-
#bulkingseason #protein #hypertrophy #proteinbar#proteinshake #buildmuscle #buildmuscles #musclebuilding#bodybuilding #iifym #flexiblediet #flexibledieting#flexibledieter #cheatmeal #cheatday #bodybuildingfood#supplement #whey #wheyprotein #gymbro #gymbros #fit#fitness #nutrition #nutritionable #nutritionfacts #muscle#musclemass #vegan #veganfit

Hit that follow button @albygonzalezfitness for daily FITNESS tips!!! - - BENCH PRESS - BUTT ON OR OFF THE PAD? - 📸 by @pheasyque - I’m pretty sure most of you know that the body has to stay attached to the bench for the whole rep/sets (atleast I hope so!), but here’s why! - Besides making it stronger thanks to the 3 force generating spots, a butt ON the pad will be 1000 times safer. Why? Because it decreases the stress on the lower back, and the forces generated by the 3 spots mostly push UP, as opposed to the wrong one. - Instead, on the right one, you can see the butt OFF the pad which is pretty common for the ego lifters around.. the typical “HowMuchYaBenchBrah?” Crew. - Besides being obviously weaker (3>2), getting your butt off the bench when liftig heavy is very dangerous: too much stress on the lower back could cause you to get a herniated disc, which is no joke. - Think about having a toothpick on your hand and trying to bend it with your index & thumb.  Now, think about your body being the toothpick, index finger = your upper back, thumb = your feet.  What happens if you apply too much pressure with your fingers? - ...Yeah the toothpick will crack. 🤷🏻‍♂️ - #bulkingseason  #protein  #hypertrophy  #proteinbar #proteinshake  #buildmuscle  #buildmuscles  #musclebuilding #bodybuilding  #iifym  #flexiblediet  #flexibledieting #flexibledieter  #cheatmeal  #cheatday  #bodybuildingfood #supplement  #whey  #wheyprotein  #gymbro  #gymbros  #fit #fitness  #nutrition  #nutritionable  #nutritionfacts  #muscle #musclemass  #vegan  #veganfit - 5 days ago

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Sign up with a Partner and split the cost evenly down the middle!! FATTEN YOUR WALLET. Trim your waistline :) #EZPT #MakeitlookEZ #TeamTraining #hardwork #fitness #dedication #exercise #azfitness #fatloss #buildmuscle #awesome #fit #healthy

Sign up with a Partner and split the cost evenly down the middle!! FATTEN YOUR WALLET. Trim your waistline :) #EZPT #MakeitlookEZ #TeamTraining #hardwork #fitness #dedication #exercise #azfitness #fatloss #buildmuscle #awesome #fit #healthy - 6 days ago

863 Likes
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0
❌•➡️• ✅ QUICK FIX 👇🏼
•••
👋🏼 If you've ever used a leg extension machine, you might find that although it appears to be a relatively easy machine to use, it can be tough to isolate the quads just right while on it...
•
👌🏼 An adjustment that might help in this case is to NOT flex your ankles ❌
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👉🏼 Instead, leave your feet "limp," or simply point them forwards/down ✅
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🤙🏼 This will prevent the muscles along the front of your lower leg, which support ankle flexion, from being used 👀
•
👉🏼 As a result, you'll be able to put all of your focus strictly on using your quads to move the weight 😁
•
⚠️ Something to keep in mind:
•
🙌🏼 Leg extensions, though great for isolating the quads, can be rough on the knees. So, when going heavier on these, practice proper form, and be smart 🤓
•••
⁉️🤔 What's your favorite way to hit quads?
•
⬇️ Lemme know in the comments😬 ⬇️

️• QUICK FIX 🏼 ••• 🏼 If you've ever used a leg extension machine, you might find that although it appears to be a relatively easy machine to use, it can be tough to isolate the quads just right while on it... • 🏼 An adjustment that might help in this case is to NOT flex your ankles 🏼 Instead, leave your feet "limp," or simply point them forwards/down • 🤙🏼 This will prevent the muscles along the front of your lower leg, which support ankle flexion, from being used 🏼 As a result, you'll be able to put all of your focus strictly on using your quads to move the weight ️ Something to keep in mind: • 🏼 Leg extensions, though great for isolating the quads, can be rough on the knees. So, when going heavier on these, practice proper form, and be smart 🤓 ••• ️🤔 What's your favorite way to hit quads? • ️ Lemme know in the comments😬 ️ - 6 days ago

1,038 Likes
40 Comments
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A journey of a thousand miles begins with a single step. ♥️✨

A journey of a thousand miles begins with a single step. - 8 days ago

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BULGARIAN SPLIT SQUATS ARE THE BEST EXERCISE FOR BIGGER LEGS, NOT SQUATS. By @jmaxfitness
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It seems like bodybuilding blasphemy, but I think we’ve developed this mantra because squats have always been considered the best leg exercise of all time. No one has challenged this mantra, until now.
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So screw it, I’m doing it.
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Squats are still a great exercise, don’t get me wrong, but Bulgarian Split Squats are better for size and strength.  It’s like comparing a Valyrian Steel Sword to a Lightsaber.  A Valyrian Steel Sword will still get the job done, but holy crap would I rather have a Lightsaber.
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Work your way up to doing your bodyweight (as external load) on each leg for 3 reps.  So if you’re 200lbs, your goal should be to hit 200lbs with a barbell on your back (or two 100lb dumbbells in your hands) and do 3 reps on each leg.
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If you can do this, your quads, hamstrings, glutes, adductors, abductors, and calves will grow bigger and stronger.
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For the next four weeks, I CHALLENGE YOU to do Bulgarian Split Squats instead of squats during your leg workouts.
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You’ll thank me later.
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I hope this helps, and if you have any questions, leave them below.
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#buildmuscle #musclebuilding #fatloss #getripped #rippedbody #gymmeme #gymmotivation #bodybuild #bodybuildingnation #bodybuildingaddict #fit #fitness #fitnesslove #fitnessfun #fitnessboy #fitfam #fitfamde #fitfamuk #gainslife #gainz #weightlossdiary #weightlossprogress #abworkout #sixpack #muscleguy #howtolosefat #personaltrainer #shreddedlife #fit #anabolic

BULGARIAN SPLIT SQUATS ARE THE BEST EXERCISE FOR BIGGER LEGS, NOT SQUATS. By @jmaxfitness - It seems like bodybuilding blasphemy, but I think we’ve developed this mantra because squats have always been considered the best leg exercise of all time. No one has challenged this mantra, until now. - So screw it, I’m doing it. - Squats are still a great exercise, don’t get me wrong, but Bulgarian Split Squats are better for size and strength.  It’s like comparing a Valyrian Steel Sword to a Lightsaber.  A Valyrian Steel Sword will still get the job done, but holy crap would I rather have a Lightsaber. - Work your way up to doing your bodyweight (as external load) on each leg for 3 reps.  So if you’re 200lbs, your goal should be to hit 200lbs with a barbell on your back (or two 100lb dumbbells in your hands) and do 3 reps on each leg. - If you can do this, your quads, hamstrings, glutes, adductors, abductors, and calves will grow bigger and stronger. - For the next four weeks, I CHALLENGE YOU to do Bulgarian Split Squats instead of squats during your leg workouts. - You’ll thank me later. - I hope this helps, and if you have any questions, leave them below. - #buildmuscle #musclebuilding #fatloss #getripped #rippedbody #gymmeme #gymmotivation #bodybuild #bodybuildingnation #bodybuildingaddict #fit #fitness #fitnesslove #fitnessfun #fitnessboy #fitfam #fitfamde #fitfamuk #gainslife #gainz #weightlossdiary #weightlossprogress #abworkout #sixpack #muscleguy #howtolosefat #personaltrainer #shreddedlife #fit #anabolic - 7 days ago

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💪HOW TO GET BIGGER ARMS💪 by @jmaxfitness
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Big arms are a thing of beauty. Even a half inch gained onto your arms will make you look bigger.
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A trainer at a gym I used to work at had some of the biggest arms I’ve ever seen. I swear to god, this guy’s arms were the same size as his thighs. One day, I asked him, “Chris, how did you get such big arms?”
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He told me that ever since he was 16, he’d train his arms 4 times per week. That was it. And voila, thick juicy arms.
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Now I realize there was more to it than just high frequency. You want to have strong arms like a Wookie. That means bench press, overhead press, pullups, and rows. Get stronger in these movements.
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Work to get a pump with higher reps on isolation exercises.
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And don’t forget to train them FREQUENTLY!
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If someone you know would be interested in this, then send them here!
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#gainmuscle #gainmuscles #buildmuscle #buildmuscles #mindmuscleconnection #tempo #jmaxfitness #getjacked #getswole #jacked #jackedup #jackedandtan #jackedlife #muscled #musclegain #workoutday #workouttime #workout24 #armtraining #armday #armworkout #bicep #bicepcurls #bicepscurl #bicepday #bicepworkout #bicepsday #bicepsworkout #anabolic #musclegains

HOW TO GET BIGGER ARMS by @jmaxfitness - Big arms are a thing of beauty. Even a half inch gained onto your arms will make you look bigger. - A trainer at a gym I used to work at had some of the biggest arms I’ve ever seen. I swear to god, this guy’s arms were the same size as his thighs. One day, I asked him, “Chris, how did you get such big arms?” - He told me that ever since he was 16, he’d train his arms 4 times per week. That was it. And voila, thick juicy arms. - Now I realize there was more to it than just high frequency. You want to have strong arms like a Wookie. That means bench press, overhead press, pullups, and rows. Get stronger in these movements. - Work to get a pump with higher reps on isolation exercises. - And don’t forget to train them FREQUENTLY! - If someone you know would be interested in this, then send them here! - #gainmuscle #gainmuscles #buildmuscle #buildmuscles #mindmuscleconnection #tempo #jmaxfitness #getjacked #getswole #jacked #jackedup #jackedandtan #jackedlife #muscled #musclegain #workoutday #workouttime #workout24 #armtraining #armday #armworkout #bicep #bicepcurls #bicepscurl #bicepday #bicepworkout #bicepsday #bicepsworkout #anabolic #musclegains - 6 days ago

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My best lean-out to date. The two photos shown were taken in early 2017 and they're only 12 weeks apart. I went from 215 lbs down to 178 lbs in that time period which was super aggressive IMO. The goal was to keep strength and muscle mass high but I lost more than desired in both areas. 🔥
There are so many positives to take away from that time. It was a massive learning experience and I learned a lot about myself. Taking my new found knowledge in to my future endeavours is the only way to keep progressing. If we don't learn from our experiences, good or bad, then there's no point in having them. Stay tuned for updates this year, as I'm almost as lean once again but I'm sitting around 192 lbs as of now. #transformationtuesday 🔥😎🤙🏼
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 #fitnessgoals #workout #motivation #bodybuilding #physique #abs #shredded #gainz #gains #tatt #leangains #aesthetics #igfitness #iifym #flexibledieting #strongerthanyesterday #fitspo #fitfam #fitness #photooftheday #fitnessjourney #halfnatty #macros #alphalete #fitnesstips #workouttips #diet #losefat #buildmuscle

My best lean-out to date. The two photos shown were taken in early 2017 and they're only 12 weeks apart. I went from 215 lbs down to 178 lbs in that time period which was super aggressive IMO. The goal was to keep strength and muscle mass high but I lost more than desired in both areas. There are so many positives to take away from that time. It was a massive learning experience and I learned a lot about myself. Taking my new found knowledge in to my future endeavours is the only way to keep progressing. If we don't learn from our experiences, good or bad, then there's no point in having them. Stay tuned for updates this year, as I'm almost as lean once again but I'm sitting around 192 lbs as of now. #transformationtuesday 😎🤙🏼 - - - - - - - #fitnessgoals #workout #motivation #bodybuilding #physique #abs #shredded #gainz #gains #tatt #leangains #aesthetics #igfitness #iifym #flexibledieting #strongerthanyesterday #fitspo #fitfam #fitness #photooftheday #fitnessjourney #halfnatty #macros #alphalete #fitnesstips #workouttips #diet #losefat #buildmuscle - 7 days ago

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Another day to get it right ❗️ who cares if it’s Thursday everyday is a good day to start working on your goals🙌🏻 let’s get fit together and join me tonight 📲786-302-4059 for details #getgfit #looseweigth #tone #buildmuscle #joinmyteam

Another day to get it right ️ who cares if it’s Thursday everyday is a good day to start working on your goals🏻 let’s get fit together and join me tonight 786-302-4059 for details #getgfit #looseweigth #tone #buildmuscle #joinmyteam - 5 days ago

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No matter what you’d like to change in your life, it’s easy to compile a lengthy list of ways to do it.

The real question is why you’re not doing any of those things. Why haven’t you started? What are you waiting for?
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For the perfect moment? The perfect mood? The perfect day? For all the cosmic ducks to get in a row?
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Let’s face it.

Conditions will never be just right. Perfect is just an excuse that we use to stay comfortable and maintain the status quo.

When someone says they’re going to do that one thing “one of these days,” we all know the truth — if they haven’t carved out the time and energy already, they probably never will. They’ll keep dreaming instead of doing, until they eventually can’t even bring themselves to dream anymore.

Napoleon once said that “sometimes death only comes from a lack of energy.” Well, a lack of energy comes from a lack of challenges, from taking on less than we’re truly capable of, which means waiting for perfect a beautiful way to die a little every day.

Your only alternative, then, is to stop telling yourself that you need things to be “just right” before you can start doing the thing. It’ll never happen. Start now and figure it out as you go.

You can sit around and wait for the inspiration to run a marathon, or you can get up right now and go for a 15-minute jog.

You can wait for the stars to automatically align before starting that side hustle, or you can skip Netflix tonight and get reading on where to begin.

If you do this — if you cast aside your feelings, fears, doubts, and anxieties — and just get into action instead, you’ll begin a process far more profound than you probably realize.

You’ll find that the more that you do, the more your attitudes and feelings will shift. Opinions and rationalizations that were once dear to you will crumble and fade away. Behaviors that felt foreign and formidable will become familiar and comfortable.

In short, you’ll gain the upper hand in the war against Resistance and become a new person — the type of person that is doing the thing, the type of person that you truly want to be.

And in fact, this is the only way to do it.

No matter what you’d like to change in your life, it’s easy to compile a lengthy list of ways to do it. The real question is why you’re not doing any of those things. Why haven’t you started? What are you waiting for? . For the perfect moment? The perfect mood? The perfect day? For all the cosmic ducks to get in a row? . Let’s face it. Conditions will never be just right. Perfect is just an excuse that we use to stay comfortable and maintain the status quo. When someone says they’re going to do that one thing “one of these days,” we all know the truth — if they haven’t carved out the time and energy already, they probably never will. They’ll keep dreaming instead of doing, until they eventually can’t even bring themselves to dream anymore. Napoleon once said that “sometimes death only comes from a lack of energy.” Well, a lack of energy comes from a lack of challenges, from taking on less than we’re truly capable of, which means waiting for perfect a beautiful way to die a little every day. Your only alternative, then, is to stop telling yourself that you need things to be “just right” before you can start doing the thing. It’ll never happen. Start now and figure it out as you go. You can sit around and wait for the inspiration to run a marathon, or you can get up right now and go for a 15-minute jog. You can wait for the stars to automatically align before starting that side hustle, or you can skip Netflix tonight and get reading on where to begin. If you do this — if you cast aside your feelings, fears, doubts, and anxieties — and just get into action instead, you’ll begin a process far more profound than you probably realize. You’ll find that the more that you do, the more your attitudes and feelings will shift. Opinions and rationalizations that were once dear to you will crumble and fade away. Behaviors that felt foreign and formidable will become familiar and comfortable. In short, you’ll gain the upper hand in the war against Resistance and become a new person — the type of person that is doing the thing, the type of person that you truly want to be. And in fact, this is the only way to do it. - 5 days ago

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♥️ OK babes. Another day, another workout.
This time, I followed @pellirojo ♥️
🔥 Warm-Up : 10min elliptical bike 🔥 ✖️✖️✖️✖️✖️✖️✖️
4 x 12 Bench Press
4 x 12 Pull-Ups
4 x 12 Military Press Hammer Grip
4 x 12 Bent Over Lateral Raise
4 x 12 Bicep Curls
4 x 12 Pushdown Triceps Barre
✖️✖️✖️✖️✖️✖️✖️
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Pure musculation for me for sure!
And yes @vanessa.benh, nothing like an outfit you love to feel confident and ready to smash it! .
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#fitfam #fitfrenchies #fitfamily #fitgirls #fitgirl #workout #malhação #workoutmotivation #healthygoals #fitcouple #goalsettings #noexcuses #keepmoving #stayfit #musculation #healthybody #pushyourself #burnfat #sweat #youcandoit #buildmuscle #fitspo  #shredded #teamshape #trainhard #teamviriate #fullbodyworkout #upperbody #armsday #fitnessgirlmotivation

️ OK babes. Another day, another workout. This time, I followed @pellirojo Warm-Up : 10min elliptical bike ️ 4 x 12 Bench Press 4 x 12 Pull-Ups 4 x 12 Military Press Hammer Grip 4 x 12 Bent Over Lateral Raise 4 x 12 Bicep Curls 4 x 12 Pushdown Triceps Barre ️ . Pure musculation for me for sure! And yes @vanessa.benh , nothing like an outfit you love to feel confident and ready to smash it! . . . #fitfam #fitfrenchies #fitfamily #fitgirls #fitgirl #workout #malhação #workoutmotivation #healthygoals #fitcouple #goalsettings #noexcuses #keepmoving #stayfit #musculation #healthybody #pushyourself #burnfat #sweat #youcandoit #buildmuscle #fitspo #shredded #teamshape #trainhard #teamviriate #fullbodyworkout #upperbody #armsday #fitnessgirlmotivation - 5 days ago

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