#workoutday

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いつも突然現れるアスリート女装家の友達♡
ハードな筋トレも楽勝の還暦✨
アタシはまともに歩けません…
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#workoutday#筋トレ女装家&#筋トレ女子 #筋トレ#上腕三頭筋#大臀筋#痛い〜#フィットネス#プロテイン女子 #美bodymake #尻トレ#腹斜筋#マッチョ検索
#ふぉろーみー#ふぉろば100 #趣味の合う人と繋がりたい #ootd #outfit #instapic #snow

いつも突然現れるアスリート女装家の友達♡ ハードな筋トレも楽勝の還暦 アタシはまともに歩けません… . . #workoutday #筋トレ女装家 &#筋トレ女子 #筋トレ #上腕三頭筋 #大臀筋 #痛い#フィットネス #プロテイン女子 #美bodymake #尻トレ #腹斜筋 #マッチョ検索 #ふぉろーみー #ふぉろば100 #趣味の合う人と繋がりたい #ootd #outfit #instapic #snow - 8 minutes ago

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Make sure you’re happy with who you see in the mirror! Seen a lot of people struggle with how their body has changed coming out of prep. 
Walk into it happy and you’ll walk out of it happier and stronger 💪😁
#selfies #wednesdaywisdom #trainharder #armsday

Make sure you’re happy with who you see in the mirror! Seen a lot of people struggle with how their body has changed coming out of prep. Walk into it happy and you’ll walk out of it happier and stronger #selfies #wednesdaywisdom #trainharder #armsday - 17 minutes ago

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Happy hump day 🐪
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#veganblog #veganblogger #veganfit #gymsharkwomen #foodforthesoul #travelguide #beautifulviews #australiangirl #newblogger #motivationalwords #fitnessmodeling #foodphotographer #foodforthesoul #loveyourself #workoutfit #workoutday #plantbasedfood #healthnut #healthyvegan #riseandconquer #australiamade #humpday #selfieday #actconfidentandnoonewillquestionyou

Happy hump day 🐪 . . . . . . . . . . #veganblog #veganblogger #veganfit #gymsharkwomen #foodforthesoul #travelguide #beautifulviews #australiangirl #newblogger #motivationalwords #fitnessmodeling #foodphotographer #foodforthesoul #loveyourself #workoutfit #workoutday #plantbasedfood #healthnut #healthyvegan #riseandconquer #australiamade #humpday #selfieday #actconfidentandnoonewillquestionyou - 18 minutes ago

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I used to do a lil something a few years ago but I think its time to bring more structured ones...Since I don't have a cameraman with me at the gym 🙈I know many have this thought process of "I can't do that!" And I wonder "Why not?"
I know many also bombard themselves with so many IG images of fit that instead of inspiration, it may actually scare the shit out of you to try. 
My mission is to speak to the Sedentary, the Beginner, The Procrastinator, The Insecure... most who are part of the Sandwich Generation. (30's-50s caring for both parents and children).
This will be part of my development as I am now a member of Eat Smart Move More NC project. 
Feedback is welcomed

I used to do a lil something a few years ago but I think its time to bring more structured ones...Since I don't have a cameraman with me at the gym I know many have this thought process of "I can't do that!" And I wonder "Why not?" I know many also bombard themselves with so many IG images of fit that instead of inspiration, it may actually scare the shit out of you to try. My mission is to speak to the Sedentary, the Beginner, The Procrastinator, The Insecure... most who are part of the Sandwich Generation. (30's-50s caring for both parents and children). This will be part of my development as I am now a member of Eat Smart Move More NC project. Feedback is welcomed - 24 minutes ago

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Me think me deserve a cupcake cos me running later 😂😂 #workoutday #iamfat #burnbabyburn #cupcake

Me think me deserve a cupcake cos me running later #workoutday #iamfat #burnbabyburn #cupcake - 29 minutes ago

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[NEW PODCAST EPISODE]
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Is there really such a thing as too much exercise?  The short answer is YES.  I've been on both ends of the spectrum, exercising too little along with go too hard, and neither were beneficial. 
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Some signs of over-exercising:
🌀Rather than energizing you, you may feel like a nap after a workout
🌀Hormonal issues
🌀Weight gain (yes, for real – ties in with the hormonal issues and over-stressing your body)
🌀Insatiable appetite (this can also be related to the kind of exercise along with types of foods you are eating)
🌀Sore muscles constantly
#
Want to learn more? We have ALL the details waiting for you and your earbuds.  Jump over to @fitandnourishedmind or click the link in my profile @nutritiouslyemily to listen!
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#getsweaty #getsweatybehappy #listentoyourbody #fitandnourishedmind #fitandnourishedmindpodcast #wholebodyhealth #stressless #nutritiouslyemily #realtalkwithoutborders #destress #workoutday #exercised #lessismore #betterisbetter #liftheavyshit #mindsetiseverything #hormonehealth #podcasters #podcastlove #eatallthethings #foodfreedom #perfectlyimperfect #lifestyledesign

[NEW PODCAST EPISODE] # Is there really such a thing as too much exercise? The short answer is YES. I've been on both ends of the spectrum, exercising too little along with go too hard, and neither were beneficial. # Some signs of over-exercising: Rather than energizing you, you may feel like a nap after a workout Hormonal issues Weight gain (yes, for real – ties in with the hormonal issues and over-stressing your body) Insatiable appetite (this can also be related to the kind of exercise along with types of foods you are eating) Sore muscles constantly # Want to learn more? We have ALL the details waiting for you and your earbuds. Jump over to @fitandnourishedmind or click the link in my profile @nutritiouslyemily to listen! . . . . . . . . . . . . . . . . . . . #getsweaty #getsweatybehappy #listentoyourbody #fitandnourishedmind #fitandnourishedmindpodcast #wholebodyhealth #stressless #nutritiouslyemily #realtalkwithoutborders #destress #workoutday #exercised #lessismore #betterisbetter #liftheavyshit #mindsetiseverything #hormonehealth #podcasters #podcastlove #eatallthethings #foodfreedom #perfectlyimperfect #lifestyledesign - 50 minutes ago

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Fitness is feeling the air in your lungs, the light in your spirit and your body in sync 🙌🏼

Fitness is feeling the air in your lungs, the light in your spirit and your body in sync 🏼 - 54 minutes ago

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Treino de costas felling nas alturas foi um bom treino 40 mins  #nutrition #backday #backtattoo #trainhard #trainsmart #madeinbrazil #amochocolate #energy #aesthetic #moreprotein #girlsworkout #workoutday #gym

Treino de costas felling nas alturas foi um bom treino 40 mins #nutrition #backday #backtattoo #trainhard #trainsmart #madeinbrazil #amochocolate #energy #aesthetic #moreprotein #girlsworkout #workoutday #gym - 55 minutes ago

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Embrace the pain #motovation #workout #fitnessfirst #exercise #gymmotivation #workoutday

Embrace the pain #motovation #workout #fitnessfirst #exercise #gymmotivation #workoutday - 59 minutes ago

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#latepost #gymlife #workout #hardwork #fitness #fitgirl #bestplace #bagindagymlembang #fit #program #workoutday #healty #bodybuilding #favoriteplace #healtylife

#latepost #gymlife #workout #hardwork #fitness #fitgirl #bestplace #bagindagymlembang #fit #program #workoutday #healty #bodybuilding #favoriteplace #healtylife - 1 hour ago

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Couldn’t let this #transformationtuesday go by without giving a nod to the 3 Day detox I did last week!!! After the holidays our eating habits felt pretty out of control - so with starting this challenging program this week I knew I needed to draw a clear line in the sand between the habits that weren’t serving me at the end of 2017 & some new kick ass ones I was going to reinstate in 2018. ••••••••••
I experienced some of the normal #detox symptoms you would expect... fatigue, headaches, an upset tummy... but by day 3 I was feeling GOOD on energy and by day 4 I felt like a brand new human with all sorts of will power and resolve (and no bloat 🙌🏼)!!!
••••••••••
As a coach who’s been around the block a few times, I’m pretty sure I have a solution for just about every health need out there... if you’re looking to draw a clear line in your own sand between bad habits and good, lethargy & clear-headedness, emotional/absent eating & mindfulness, an unhappy gut and a content tummy - I’ve got something that will do just the trick!!! No starving involved.  No cayenne pepper either. •••••••••
Hit me up! 📲🙌🏼🍋🍓🥦🥒🥑
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#hardworkpaysoff #fitmomsofig #momswhoworkout #momswhorun #namastebitches #weightlossencouragement #weightloss #boymom #motivation #noexcuses #sweatsesh #gettingbackinshape #corestrengthening #absathome #motherrunner #mittenmom #boymomlifeisthebestlife #gettingbackontrack #wholehealth #crazychickenlady #introvertsunite #bestlifeproject #workoutday #boymomtribe #livelifenow #totalbodyworkout #corework

Couldn’t let this #transformationtuesday go by without giving a nod to the 3 Day detox I did last week!!! After the holidays our eating habits felt pretty out of control - so with starting this challenging program this week I knew I needed to draw a clear line in the sand between the habits that weren’t serving me at the end of 2017 & some new kick ass ones I was going to reinstate in 2018. •••••••••• I experienced some of the normal #detox symptoms you would expect... fatigue, headaches, an upset tummy... but by day 3 I was feeling GOOD on energy and by day 4 I felt like a brand new human with all sorts of will power and resolve (and no bloat 🏼)!!! •••••••••• As a coach who’s been around the block a few times, I’m pretty sure I have a solution for just about every health need out there... if you’re looking to draw a clear line in your own sand between bad habits and good, lethargy & clear-headedness, emotional/absent eating & mindfulness, an unhappy gut and a content tummy - I’ve got something that will do just the trick!!! No starving involved. No cayenne pepper either. ••••••••• Hit me up! 🏼🍋🥦🥒🥑 • • • • • • • #hardworkpaysoff #fitmomsofig #momswhoworkout #momswhorun #namastebitches #weightlossencouragement #weightloss #boymom #motivation #noexcuses #sweatsesh #gettingbackinshape #corestrengthening #absathome #motherrunner #mittenmom #boymomlifeisthebestlife #gettingbackontrack #wholehealth #crazychickenlady #introvertsunite #bestlifeproject #workoutday #boymomtribe #livelifenow #totalbodyworkout #corework - 2 hours ago

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👉Don’t make training for complicated than it needs to be. Our exercise choices don’t need to change whether you’re trying to get shredded like Deadpool or jacked like Bane in Batman. Great message here from 
#Repost @bretcontreras1 with @get_repost
・・・
There seems to be some confusion out there right now regarding which exercises are best for fat loss. •
Picture this. Two identical twins both weigh 200 lbs and have 20% bodyfat. They have the same diet and want to get leaner. They stick to the same maintenance diet for the following year, but their training is different. •
Twin #1 intelligently mimics bodybuilders and lifts weights and builds a ton of strength and ends up packing on 10 lbs of muscle over the course of a year. But his weight didn’t change, which means he has also lost 10 lbs of fat. Now he is at 15% bodyfat and has more shape in the right areas and less fluff in the problem areas. •
Twin #2 scours the fitness mags for the latest trends and does metabolic circuits, burpees, mountain climbers, complexes, and HIIT. He sweats a ton and is exhausted - but he only gains 4 lbs of muscle over the year (and loses 4 lbs of fat). Now he’s at 18% bodyfat and doesn’t look as lean as his twin. •
If you want to be lean AND look good, you need muscle. Whether you’re eating at a caloric surplus, maintenance, or deficit, the exercises that best build muscle are the exercises that will best help you improve your physique. It’s mathematics. It’s irrefutable!
•
But what if the twins were in a deficit, or in a surplus? Same outcome. If striving to lose weight, rely mostly on diet for creating a deficit and full body strength training to keep muscle. If you stay the same weight and get stronger and fitter, you’ll recomp (lose body fat and gain muscle at the same time) and get leaner. •
There are no distinct bulking exercises and cutting exercises. Remember Ronnie Coleman doing heavy ass squats, deadlifts, db bench, parking lot lunges, and leg presses 6 weeks before the Mr. Olympia? He trained heavy, lowered his cals, and walked on the treadmill. “Everybody wanna be a bodybuilder, but nobody wanna lift no heavy ass weight!” #gluteguy

Don’t make training for complicated than it needs to be. Our exercise choices don’t need to change whether you’re trying to get shredded like Deadpool or jacked like Bane in Batman. Great message here from #Repost @bretcontreras1 with @get_repost ・・・ There seems to be some confusion out there right now regarding which exercises are best for fat loss. • Picture this. Two identical twins both weigh 200 lbs and have 20% bodyfat. They have the same diet and want to get leaner. They stick to the same maintenance diet for the following year, but their training is different. • Twin #1 intelligently mimics bodybuilders and lifts weights and builds a ton of strength and ends up packing on 10 lbs of muscle over the course of a year. But his weight didn’t change, which means he has also lost 10 lbs of fat. Now he is at 15% bodyfat and has more shape in the right areas and less fluff in the problem areas. • Twin #2 scours the fitness mags for the latest trends and does metabolic circuits, burpees, mountain climbers, complexes, and HIIT. He sweats a ton and is exhausted - but he only gains 4 lbs of muscle over the year (and loses 4 lbs of fat). Now he’s at 18% bodyfat and doesn’t look as lean as his twin. • If you want to be lean AND look good, you need muscle. Whether you’re eating at a caloric surplus, maintenance, or deficit, the exercises that best build muscle are the exercises that will best help you improve your physique. It’s mathematics. It’s irrefutable! • But what if the twins were in a deficit, or in a surplus? Same outcome. If striving to lose weight, rely mostly on diet for creating a deficit and full body strength training to keep muscle. If you stay the same weight and get stronger and fitter, you’ll recomp (lose body fat and gain muscle at the same time) and get leaner. • There are no distinct bulking exercises and cutting exercises. Remember Ronnie Coleman doing heavy ass squats, deadlifts, db bench, parking lot lunges, and leg presses 6 weeks before the Mr. Olympia? He trained heavy, lowered his cals, and walked on the treadmill. “Everybody wanna be a bodybuilder, but nobody wanna lift no heavy ass weight!” #gluteguy - 2 hours ago

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It was good to workout after a 3 day rest. 
#workout #workoutanytime #workoutgoals #workoutday #workoutdone #workoutdone✔️ #workouttuesday #beastmode #fitnessguy #fitlife #fitness #fitnessday #fitnessman #fitnessgoals #fitdads #fitdad #fitdeveloper #fitcoder #fitguys #fitness2018 #fitsoftwaredeveloper #getinthegym #getactivenow #getactive #getfitnow #getfittoday #getfittogether #getfitness #otfnation #otffamily

It was good to workout after a 3 day rest. #workout #workoutanytime #workoutgoals #workoutday #workoutdone #workoutdone #workouttuesday #beastmode #fitnessguy #fitlife #fitness #fitnessday #fitnessman #fitnessgoals #fitdads #fitdad #fitdeveloper #fitcoder #fitguys #fitness2018 #fitsoftwaredeveloper #getinthegym #getactivenow #getactive #getfitnow #getfittoday #getfittogether #getfitness #otfnation #otffamily - 2 hours ago

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It was a snow day here in Louisiana, yes we actually got snow but not much and when it does happen everything closes and shuts down lol. Soooo didn’t have school and used my time to study for my praxis test I’m taking Thursday! Then hit the gym and did an arm workout 💪🏽 And the pump was real 😁 I love love working out arms, definitely my favorite! Who would rather arms over legs too?? #bicepworkout #armpump #armday #planetfitness #fitgirl #girlswholift #firgirls #flex #workout #workoutday #fitness #fitnessgirl

It was a snow day here in Louisiana, yes we actually got snow but not much and when it does happen everything closes and shuts down lol. Soooo didn’t have school and used my time to study for my praxis test I’m taking Thursday! Then hit the gym and did an arm workout 🏽 And the pump was real I love love working out arms, definitely my favorite! Who would rather arms over legs too?? #bicepworkout #armpump #armday #planetfitness #fitgirl #girlswholift #firgirls #flex #workout #workoutday #fitness #fitnessgirl - 2 hours ago

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🥗 INTERMITTENT FASTING 🥗
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In this book, you will read about:
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- What intermittent fasting is all about ✅
- Types of intermittent fasts ✅
- Fasting myths busted ✅
- Essentials of intermittent fasting ✅
- Muscle gain during fast ✅
- Basic question on intermittent fasting answered ✅
- How to get started on the diet ✅
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As you go about reading this book, you will come face to face with the various aspects associated with the diet and how it can be used to enhance good health. You will be introduced to a world of fasting like you have never known it before.
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To get the book visit our website in our bio! @prosencefitness
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#muscle #muscles #muscleman #musclemania #musclegain #bodybuilding #bodybuildingmotivation #bodybuilders #bodybuildingcom #bodybuildinglifestyle #strength #strengthtraining #fitnessjourney #liftingweights #consistency #fit #fitboy #aesthetic #gym #gymbuddys #fitnessmodel #postgym #athlete #gymtime #workoutday #musclemass #fitnessbody #intermittentfasting #shreddiet

🥗 INTERMITTENT FASTING 🥗 — In this book, you will read about: . - What intermittent fasting is all about - Types of intermittent fasts - Fasting myths busted - Essentials of intermittent fasting - Muscle gain during fast - Basic question on intermittent fasting answered - How to get started on the diet . As you go about reading this book, you will come face to face with the various aspects associated with the diet and how it can be used to enhance good health. You will be introduced to a world of fasting like you have never known it before. . To get the book visit our website in our bio! @prosencefitness . . . #muscle #muscles #muscleman #musclemania #musclegain #bodybuilding #bodybuildingmotivation #bodybuilders #bodybuildingcom #bodybuildinglifestyle #strength #strengthtraining #fitnessjourney #liftingweights #consistency #fit #fitboy #aesthetic #gym #gymbuddys #fitnessmodel #postgym #athlete #gymtime #workoutday #musclemass #fitnessbody #intermittentfasting #shreddiet - 2 hours ago

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#ufc #bellator #kingofthecage #bjj👊 #bjjgi #bjjnogi #bjjmylife #bjjmotivation #bjjlifestlye #takedown #wrestling #grappling #judo #kickboxing #boxing #tonightmotivation #tuesdaynight #workoutday #nopainnogain #nogi #kick

#ufc #bellator #kingofthecage #bjj #bjjgi #bjjnogi #bjjmylife #bjjmotivation #bjjlifestlye #takedown #wrestling #grappling #judo #kickboxing #boxing #tonightmotivation #tuesdaynight #workoutday #nopainnogain #nogi #kick - 2 hours ago

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It’s a slow process, don’t make it slower by quitting! 225 pounds 4 sets, 8-10 reps = more overall leg mass! 
#gymfit #gymjunkie #gymworkout #gymday #workoutday #workoutmode #workoutinspiration #gettingstronger #noexcusesjustresults #workoutjunkie #workoutroutine #gainscity #gainsfordays #workoutlife #transformationjourney #gainster #gyminspiration #fitfamlife #swoleandflexy #shreddedlife #rippedbody #fitfaminstagram #musclepump #shredfat #cuttingseason #musclemass #gymislife #leanerbytheday #gainsallday #motivationfitness

It’s a slow process, don’t make it slower by quitting! 225 pounds 4 sets, 8-10 reps = more overall leg mass! #gymfit #gymjunkie #gymworkout #gymday #workoutday #workoutmode #workoutinspiration #gettingstronger #noexcusesjustresults #workoutjunkie #workoutroutine #gainscity #gainsfordays #workoutlife #transformationjourney #gainster #gyminspiration #fitfamlife #swoleandflexy #shreddedlife #rippedbody #fitfaminstagram #musclepump #shredfat #cuttingseason #musclemass #gymislife #leanerbytheday #gainsallday #motivationfitness - 2 hours ago

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Bulking Season Is In Full Effect!

Where are you at this third week of the year?  Are you still going strong like a beast and putting in the work for the gains you want?  Are you starting to slack because it hurts or you feel like taking a break from your new lifestyle change so you can eat candy?  Or, are you that lazy ass who is still making excuses as to why you never started? 
The key is to start, push yourself for greatness and make yourself stay consistent with a specific time lined goal.

Studies say it takes 21 days create a habit, make staying in shape a part of your life not a hobby.  I love to see people make positive changes in their lives and I am happy to assist with workout plans, diet plans or just a daily shout out to get off your ass if that is all it takes.  Remember, laziness is for the weak.

DM or email me with workout questions, diet tips, if you want motivational quotes, need supplement knowledge or want to rock any 110% All Day Every Day shirts to your local gym to show everyone you are dedicated to improving yourself.

Bulking Season Is In Full Effect! Where are you at this third week of the year? Are you still going strong like a beast and putting in the work for the gains you want? Are you starting to slack because it hurts or you feel like taking a break from your new lifestyle change so you can eat candy? Or, are you that lazy ass who is still making excuses as to why you never started? The key is to start, push yourself for greatness and make yourself stay consistent with a specific time lined goal. Studies say it takes 21 days create a habit, make staying in shape a part of your life not a hobby. I love to see people make positive changes in their lives and I am happy to assist with workout plans, diet plans or just a daily shout out to get off your ass if that is all it takes. Remember, laziness is for the weak. DM or email me with workout questions, diet tips, if you want motivational quotes, need supplement knowledge or want to rock any 110% All Day Every Day shirts to your local gym to show everyone you are dedicated to improving yourself. - 2 hours ago

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I will never  stop... 🏋🏻‍♂️💪🏽#forubrother #goldsgym #goldsgymsocal #trainingday #workoutday #instamodels #californialife #healthylifestyles #sometimes #youlost #someweight #butsometimes #youup #thebeastmode #nikesportswear @nike @goldsgym @goldsgymsocal

I will never stop... 🏋🏻‍♂️🏽#forubrother #goldsgym #goldsgymsocal #trainingday #workoutday #instamodels #californialife #healthylifestyles #sometimes #youlost #someweight #butsometimes #youup #thebeastmode #nikesportswear @nike @goldsgym @goldsgymsocal - 3 hours ago

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Big thank you to @a_vanegas24 and @paolitamar for visiting today’s class and bringing such AMAZING energy! Great class!!! Full video coming tonight or tomorrow! Thank you to all for coming today!!! Blessings always! .
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 #fitspiration #fitnessgoals #fitfam #fitlife #getfit #training #fitnessmotivation #fitnessforlife #strongnotskinny #nopainnogain #workoutmotivation #workouttime #fitspo #gymmotivation #maketime #iworkout #beastmode #positivemood #workoutday #fitfluential #justdoit #bestlifeproject #alwaysinbeta #betterforit #zumba #findyourstrong #motivation #movementculture

Big thank you to @a_vanegas24 and @paolitamar for visiting today’s class and bringing such AMAZING energy! Great class!!! Full video coming tonight or tomorrow! Thank you to all for coming today!!! Blessings always! . . . . . #fitspiration #fitnessgoals #fitfam #fitlife #getfit #training #fitnessmotivation #fitnessforlife #strongnotskinny #nopainnogain #workoutmotivation #workouttime #fitspo #gymmotivation #maketime #iworkout #beastmode #positivemood #workoutday #fitfluential #justdoit #bestlifeproject #alwaysinbeta #betterforit #zumba #findyourstrong #motivation #movementculture - 3 hours ago

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Hoje foi o dia destas duas meninas treinarem pesado.
@evelinbello e @elza 
Body Coach Method e Herbalife trabalhando juntos.💪💪 #workout #fitness #motivation #gym #fit #fitnessmotivation #fitfam #workoutmotivation #bodybuilding #fitspo #workouttime #abs #gymlife #training #workoutflow #fitnessaddict  #cardio #workoutoftheday #instafit #instagood #workoutfit #workoutday #workoutclothes #workoutdone #exercise #workouthair #workoutfood #fitboy #healthy

Hoje foi o dia destas duas meninas treinarem pesado. @evelinbello e @elza Body Coach Method e Herbalife trabalhando juntos. #workout #fitness #motivation #gym #fit #fitnessmotivation #fitfam #workoutmotivation #bodybuilding #fitspo #workouttime #abs #gymlife #training #workoutflow #fitnessaddict #cardio #workoutoftheday #instafit #instagood #workoutfit #workoutday #workoutclothes #workoutdone #exercise #workouthair #workoutfood #fitboy #healthy - 3 hours ago

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Boulder Shoulderzz Circuit⛰💪🏼😍
This is one of my favorite shoulder workouts! It hits multiple sides of your delt for that nice rounded look😏, and is high volume in a short amount of time which definitely burns the muscle out and makes for a great go-to as part of your arm days when you’re pressed for time and want to get in a little extra shoulder workout!
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Complete all exercises in circuit 3-4 times through and really focus on that mind muscle connection! I like to add in pushups, planks, or tricep dips in between sets🙌🏼(since it’s a lot of reps the weight is on the lower side and what I usually use is below in parentheses just for reference). Feel free to look up or message me about what any exercises are(may or may not be naming them correctly lol) ✨✨✨✨✨✨✨✨✨✨✨✨✨✨✨✨
1) Dumbbell Front Raises x10 each arm (10lbs) 
2) Lateral Flies x20 (5lbs plates each hand) 
3) Single Arm Incline Lateral Raise x15 each arm (10lbs)
4) Incline Shoulder Press x10 (25lbs) 
5) Front/Side Raises x10 each (5lbs plates) - last set go until complete burnout/failure

Boulder Shoulderzz Circuit⛰🏼 This is one of my favorite shoulder workouts! It hits multiple sides of your delt for that nice rounded look, and is high volume in a short amount of time which definitely burns the muscle out and makes for a great go-to as part of your arm days when you’re pressed for time and want to get in a little extra shoulder workout! • Complete all exercises in circuit 3-4 times through and really focus on that mind muscle connection! I like to add in pushups, planks, or tricep dips in between sets🏼(since it’s a lot of reps the weight is on the lower side and what I usually use is below in parentheses just for reference). Feel free to look up or message me about what any exercises are(may or may not be naming them correctly lol) 1) Dumbbell Front Raises x10 each arm (10lbs) 2) Lateral Flies x20 (5lbs plates each hand) 3) Single Arm Incline Lateral Raise x15 each arm (10lbs) 4) Incline Shoulder Press x10 (25lbs) 5) Front/Side Raises x10 each (5lbs plates) - last set go until complete burnout/failure - 3 hours ago

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TIME TO GIT GUD
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First order of business is get to get strong. For this focus on the big compound movements. Deadlifts, Squats, Carries, Presses and Rows. Keep the rep range low (3 to 8) and focus on good form and adding weight each workout.
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Once your strong, next step is get faster. Springs, jumps, and throws will help you move faster, and generate more power. If your slow, your demon bait. So get fast.
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Lastly is conditioning. Running out of stamina is a sure way too look like a fool. Prowlers, interval training, rowers, and assault bikes are your friend. -
So no more excuses, Git Gud.
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Fitness as always is simple. Strength. Mobility. Conditioning. Find your weak point, and attack it. -
If coaching is something you feel you need, you can fill out the application found via the link in my bio. Praise the sun!
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#buildmuscle #musclebuilding #bodybuilding #fit #fitbody #fitnessbody#powerlifting #strengthtraining #workoutlife #workoutflow #workoutday#musclegrowth #gains💪 #gaintrain #musclehustle #gymswag #gymmeme#gymmemes #fitnesslove #iifym #flexibledieting #praisethesun #gitgud #girlswholiftheavy #girlswholift #strongerthanyesterday #nerdalert #beabadass

TIME TO GIT GUD - First order of business is get to get strong. For this focus on the big compound movements. Deadlifts, Squats, Carries, Presses and Rows. Keep the rep range low (3 to 8) and focus on good form and adding weight each workout. - Once your strong, next step is get faster. Springs, jumps, and throws will help you move faster, and generate more power. If your slow, your demon bait. So get fast. - Lastly is conditioning. Running out of stamina is a sure way too look like a fool. Prowlers, interval training, rowers, and assault bikes are your friend. - So no more excuses, Git Gud. - Fitness as always is simple. Strength. Mobility. Conditioning. Find your weak point, and attack it. - If coaching is something you feel you need, you can fill out the application found via the link in my bio. Praise the sun! . . . . . . . #buildmuscle #musclebuilding #bodybuilding #fit #fitbody #fitnessbody #powerlifting #strengthtraining #workoutlife #workoutflow #workoutday #musclegrowth #gains #gaintrain #musclehustle #gymswag #gymmeme #gymmemes #fitnesslove #iifym #flexibledieting #praisethesun #gitgud #girlswholiftheavy #girlswholift #strongerthanyesterday #nerdalert #beabadass - 3 hours ago

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Back night compete. Kicked in a little extra to blow this bitch up. #fitat48 #backworkout #fitnessjourney #gym #bodybuilding #longwaytogo #workoutday #consistsncyiskey #fitness

Back night compete. Kicked in a little extra to blow this bitch up. #fitat48 #backworkout #fitnessjourney #gym #bodybuilding #longwaytogo #workoutday #consistsncyiskey #fitness - 3 hours ago

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Wednesday chest #workoutday #chestworkoutstoday #musclebuidling #fitnessjourney #muscleup #stayfit💪

Wednesday chest #workoutday #chestworkoutstoday #musclebuidling #fitnessjourney #muscleup #stayfit - 3 hours ago

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Morning world....
#fitnessfun #fitnessmom #fitness #fitnessmotivation #fitnessboy #fitnessmodel #gym #gymnasticbodies #gymnastics #gymshark #gymmotivation #gymnasticsshoutouts #cardio #cardiovascularhealth #cardioworkout #cardion #cardiofix #cardioday #workouts #workout24 #workoutmotivation #workoutday #kelly

Morning world.... #fitnessfun #fitnessmom #fitness #fitnessmotivation #fitnessboy #fitnessmodel #gym #gymnasticbodies #gymnastics #gymshark #gymmotivation #gymnasticsshoutouts #cardio #cardiovascularhealth #cardioworkout #cardion #cardiofix #cardioday #workouts #workout24 #workoutmotivation #workoutday #kelly - 3 hours ago

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#Quotephase...
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#workouts #workout24 #workout #workout💪 #workoutflow #mma  #workoutflow #workoutday #gym #gym💪  #fitness #fit #fitfam  #kickboxing #boxing #combatsports #muaythai #jiujitsu #capoeira #martialarts #karate #gymflow #fitfam #gymtime #gymrat #inspiration #ufc

#Quotephase ... . . . . . . . . . . #workouts #workout24 #workout #workout #workoutflow #mma #workoutflow #workoutday #gym #gym #fitness #fit #fitfam #kickboxing #boxing #combatsports #muaythai #jiujitsu #capoeira #martialarts #karate #gymflow #fitfam #gymtime #gymrat #inspiration #ufc - 4 hours ago

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Previous 1rm for a triple today. I was supposed to hit a 4rm but I got pretty greedy and went a bit too heavy 😅
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🥝 the good thing is the rest of my workout didn’t suffer and I even increased the weight on other exercises
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🌶 This is the second time I’ve benched over 200 lbs, and I’m finally getting closer to my 2 plate goal.

Previous 1rm for a triple today. I was supposed to hit a 4rm but I got pretty greedy and went a bit too heavy . 🥝 the good thing is the rest of my workout didn’t suffer and I even increased the weight on other exercises . 🌶 This is the second time I’ve benched over 200 lbs, and I’m finally getting closer to my 2 plate goal. - 3 hours ago

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Put your hands in the air if you just don't care for long, grueling workouts 🙌 
On the and/life app, we'll show you how shorter bouts of daily exercise are the key to longterm health. #findyourand

Put your hands in the air if you just don't care for long, grueling workouts On the and/life app, we'll show you how shorter bouts of daily exercise are the key to longterm health. #findyourand - 4 hours ago

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EXCUSES ARE USELESS RESULTS ARE PRICELESS
:
Please don't make excuses for getting a dream body. 
Join Now at krishna Nagar
WORKOUT MANTRA
From
Wasim Khan
3x world Champion
Workout Mantra at Krishna Nagar, Delhi

#workout #workoutday #dream #wish #dreambody #start #excuses #useless
#results  #priceless #workoutmotivation #workout24 #gym #fit #fitnessmotivation #fitnessmodel #fitnessgirl #fitnessmom 
#wasimkhanofficial #krishnanagar #shape #shapeofyou #perfect #exercise #excersise #muscle #muscleup @officialwmstore @wasimkhanofficial @mehakwasimkhan_official

EXCUSES ARE USELESS RESULTS ARE PRICELESS : Please don't make excuses for getting a dream body. Join Now at krishna Nagar WORKOUT MANTRA From Wasim Khan 3x world Champion Workout Mantra at Krishna Nagar, Delhi #workout #workoutday #dream #wish #dreambody #start #excuses #useless #results #priceless #workoutmotivation #workout24 #gym #fit #fitnessmotivation #fitnessmodel #fitnessgirl #fitnessmom #wasimkhanofficial #krishnanagar #shape #shapeofyou #perfect #exercise #excersise #muscle #muscleup @officialwmstore @wasimkhanofficial @mehakwasimkhan_official - 4 hours ago

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Had a much needed back day after sitting at my desk for 9 hours ☹️ workout below 👇🏻
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*bent over rows superset with bi curls *cable rows *cable single arm lat pull *rear delt pull *lat pull
*row (using smith machine) .
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#workoutmotivation #fitness #fitnessmotivation #fit #bodybuilding #bodypositive #bodytransformation #bodypositivity #fitgirls #fitbit #fitfam #fitnessbody #fitlife #fitjourney #fitnessquote #fitnessbody #fitnesslife #fitnessforlife #fitnessgoals #fitnessgirls #workouts #workoutclothes #workoutflow #workoutday #workoutdaily #workoutday #biceps #bicepworkout #triceps #tricepsworkout #armworkout #veganrecipes

Had a much needed back day after sitting at my desk for 9 hours ☹️ workout below 🏻 . *bent over rows superset with bi curls *cable rows *cable single arm lat pull *rear delt pull *lat pull *row (using smith machine) . . . #workoutmotivation #fitness #fitnessmotivation #fit #bodybuilding #bodypositive #bodytransformation #bodypositivity #fitgirls #fitbit #fitfam #fitnessbody #fitlife #fitjourney #fitnessquote #fitnessbody #fitnesslife #fitnessforlife #fitnessgoals #fitnessgirls #workouts #workoutclothes #workoutflow #workoutday #workoutdaily #workoutday #biceps #bicepworkout #triceps #tricepsworkout #armworkout #veganrecipes - 4 hours ago

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#gymbaginside 
#gymstuffs 
#pinky
#minimalist 
#workoutday 
#canadalife

#gymbaginside #gymstuffs #pinky #minimalist #workoutday #canadalife - 4 hours ago

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😍 .
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#weightloss #dedication #cleaneating #bodybuilder #ripped #exercise #fitnessmotivation #fitnessmodel #abs #fitnessaddict #instafit #physique #shredded #body #getfit #gymlife #striations #dedications #workoutday #cardioday #powerliftinglife #muscleman #personaltrainer #deadlift #fitnesslife #muscled #trainings

. . #weightloss #dedication #cleaneating #bodybuilder #ripped #exercise #fitnessmotivation #fitnessmodel #abs #fitnessaddict #instafit #physique #shredded #body #getfit #gymlife #striations #dedications #workoutday #cardioday #powerliftinglife #muscleman #personaltrainer #deadlift #fitnesslife #muscled #trainings - 4 hours ago

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⭐️ Meet Wais Khairandesh, Afghanistan 800m track athlete: “One of the most rewarding yet frustrating time of my running career. Here, all I was thinking of was the long and demanding journey it took to get to the starting line. So, I thought the best thing I could do to silence the critics and the voices in my head was to just close the eyes and picture greatness ahead!” 📷: @rogersedres #RBar #DoMore

️ Meet Wais Khairandesh, Afghanistan 800m track athlete: “One of the most rewarding yet frustrating time of my running career. Here, all I was thinking of was the long and demanding journey it took to get to the starting line. So, I thought the best thing I could do to silence the critics and the voices in my head was to just close the eyes and picture greatness ahead!” : @rogersedres #RBar #DoMore - 4 hours ago

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DUDE WHAT HAPPENED 😂😂 Tag a retired gym buddy to let him know the consequences of his INACTIONS 👀👀 #fitnessfun #motivationfitness #fitnessguru #workoutday #fitnesspage #fitnessadict #fitnessgoal #workoutoftheday #fitnessworld

DUDE WHAT HAPPENED Tag a retired gym buddy to let him know the consequences of his INACTIONS #fitnessfun #motivationfitness #fitnessguru #workoutday #fitnesspage #fitnessadict #fitnessgoal #workoutoftheday #fitnessworld - 4 hours ago

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Wow how time flies🦋 My biggest joy in life is being a 👩‍👧‍👦and a 💍 First picture me and David are 30, Hailey 4, and Cal was 3 months. The bottom photos are from Thanksgiving. Hailey will be 17 in April and  Cal turns 13 this Thursday. They let me take their pictures, but most of the time they don’t want me to share them. So you won’t see a lot of pics of them on my page because I respect their opinion. #transformationtuesday

Wow how time flies🦋 My biggest joy in life is being a and a First picture me and David are 30, Hailey 4, and Cal was 3 months. The bottom photos are from Thanksgiving. Hailey will be 17 in April and Cal turns 13 this Thursday. They let me take their pictures, but most of the time they don’t want me to share them. So you won’t see a lot of pics of them on my page because I respect their opinion. #transformationtuesday - 4 hours ago

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Would you like to be a winner ??? #winner #motivation #motivationalquotes #motivation #successquote #successquotes #successclub  #beawinner #gym #workoutmotivation #workoutday

Would you like to be a winner ??? #winner #motivation #motivationalquotes #motivation #successquote #successquotes #successclub #beawinner #gym #workoutmotivation #workoutday - 5 hours ago

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Swipe↔️First time purchasing from Fashion Nova! They exceeded my expectations, I loved everything I ordered & fit just right! First of all I'm really bad at shopping for clothes online because I usually end up returning everything.🤷🏻‍♀️ I rather shop in stores but they currently have so many cute activewear styles I couldn't help myself. For this colder weather I really love that softer type of fabric & these leggings were exactly that, can't wait to start sweating in these!Lol Best believe I'll purchase from them again!😉😏👌🏼 (size reference👉🏼everything's small) #fashionnova #novababe #activewear #athleticwear #workoutclothes #workoutleggings #meshleggings #leggingstyle #workouthoodie #workoutday #workoutoutfit #workoutmotivation #whatiworetoday #currentlywearing #mystyle #outfitstyle #loveclothes #clothingtrends #outfitideas #outfittrends #outfitinspiration #fashion #fashiongram #fashionpost #fashiontrends #beautyblogger #beautyguru

Swipe️First time purchasing from Fashion Nova! They exceeded my expectations, I loved everything I ordered & fit just right! First of all I'm really bad at shopping for clothes online because I usually end up returning everything.🤷🏻‍♀️ I rather shop in stores but they currently have so many cute activewear styles I couldn't help myself. For this colder weather I really love that softer type of fabric & these leggings were exactly that, can't wait to start sweating in these!Lol Best believe I'll purchase from them again!🏼 (size reference🏼everything's small) #fashionnova #novababe #activewear #athleticwear #workoutclothes #workoutleggings #meshleggings #leggingstyle #workouthoodie #workoutday #workoutoutfit #workoutmotivation #whatiworetoday #currentlywearing #mystyle #outfitstyle #loveclothes #clothingtrends #outfitideas #outfittrends #outfitinspiration #fashion #fashiongram #fashionpost #fashiontrends #beautyblogger #beautyguru - 5 hours ago

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Pós treino de tetas, #mininulindu 💪🏼👹 #workout #workoutday #gym #training #mostmuscular #natural #health #longevity #goodnight

Pós treino de tetas, #mininulindu 🏼 #workout #workoutday #gym #training #mostmuscular #natural #health #longevity #goodnight - 5 hours ago

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Tus tiempos y resistencia corriendo en lugar de mejorar estan empeorando. Hay razones por las que esto sucede y si hay manera de combatirlas.  On blog (from @allwomenstalk) 
PC 📷 @iwasborn2run 
#livecolorfully #ihavethisthingwithcolor #colorfullife #creativewomen #doitfortheprocess #colorlove #fitspiration #fitlife #getfit #fitnessforlife #strongnotskinny #workouttime #positivemood #workoutday #fitfluential #justdoit #bestlifeproject #betterforit #motivation #findyourstrong #activeliving #staypositive #girlsrunfast #fitnesslifestyle #howyouglow #petitejoys #nothingisordinary #postitfortheaesthetic #theverydayproject

Tus tiempos y resistencia corriendo en lugar de mejorar estan empeorando. Hay razones por las que esto sucede y si hay manera de combatirlas. On blog (from @allwomenstalk ) PC @iwasborn2run #livecolorfully #ihavethisthingwithcolor #colorfullife #creativewomen #doitfortheprocess #colorlove #fitspiration #fitlife #getfit #fitnessforlife #strongnotskinny #workouttime #positivemood #workoutday #fitfluential #justdoit #bestlifeproject #betterforit #motivation #findyourstrong #activeliving #staypositive #girlsrunfast #fitnesslifestyle #howyouglow #petitejoys #nothingisordinary #postitfortheaesthetic #theverydayproject - 5 hours ago

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🤗 Full Body Circuit
👇🏻 Lower Intensity Circuits:
#digintocircuits
🛠This hashtag is a work in progress!
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1️⃣A. 10/Side DB Goblet Rear Foot Elevated Split Squats (RFESS)
1️⃣B. 10/Side Kneeling DB Row
1️⃣C. 10/Side Alternating Overhead DB Press
1️⃣D. 10 DB Push Press
1️⃣E. 20 Plank Hop Overs
😴Rest: 1-2 Min After 1E 🔢Sets: 6-8
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⚙️Equipment Needed: 1 dumbbell for 1A and 1B. Or you can grab a heavier dumbbell for 1A and a lighter one to DB Row with. Then you’ll need a pair of dumbbells for 1C and 1D. A bench to RFESS off of and to plank hop over. ➖
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🙌🏻 @lindscorbb is here! 🙌🏻
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🤔 hmm.. I think that’s all I have in me for a caption tonight. Enjoy! 🤗
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. 🤗 Full Body Circuit 🏻 Lower Intensity Circuits: #digintocircuits 🛠This hashtag is a work in progress! . 1️⃣A. 10/Side DB Goblet Rear Foot Elevated Split Squats (RFESS) 1️⃣B. 10/Side Kneeling DB Row 1️⃣C. 10/Side Alternating Overhead DB Press 1️⃣D. 10 DB Push Press 1️⃣E. 20 Plank Hop Overs 😴Rest: 1-2 Min After 1E Sets: 6-8 . ⚙️Equipment Needed: 1 dumbbell for 1A and 1B. Or you can grab a heavier dumbbell for 1A and a lighter one to DB Row with. Then you’ll need a pair of dumbbells for 1C and 1D. A bench to RFESS off of and to plank hop over. . 🏻 @lindscorbb is here! 🏻 . 🤔 hmm.. I think that’s all I have in me for a caption tonight. Enjoy! 🤗 . . - 5 hours ago

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Is it too late to post 👀? The gym was PACKED and I was more focused on fighting for machines than taking selfies 😂

Goal for this year: have more defined abs. I wanna be able to see them from the front 💪🏾
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#fitnessmotivation #fitness #workoutday #blackfitnesswomen #blackfitgirls #fitspo

Is it too late to post ? The gym was PACKED and I was more focused on fighting for machines than taking selfies Goal for this year: have more defined abs. I wanna be able to see them from the front 🏾 . . . . . . . . . #fitnessmotivation #fitness #workoutday #blackfitnesswomen #blackfitgirls #fitspo - 5 hours ago

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👋👋❤
What do think of this?
😆❤🔥

What do think of this? - 5 hours ago

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FIT-LATO Coconut and Chocolate 
MACROS /100g

Chocolate 
Calories - 110
Fat - 3.6g
Protein - 8.9g
Sugars - 4.8g

Coconut 
Calories - 130
Fat - 5.0g
Protein - 7.5g
Sugars - 6.0g

I  #fitspiration #fitnessgoals #fitfam #fitlife #getfit #training #fitnessmotivation #fitnessforlife #strongnotskinny #nopainnogain #workoutmotivation #workouttime #fitspo #gymmotivation #maketime #iworkout #beastmode #positivemood #workoutday #fitfluential #justdoit #bestlifeproject #alwaysinbeta #betterforit #iwill #findyourstrong #motivation #movementculture #ipreview @preview.app

FIT-LATO Coconut and Chocolate MACROS /100g Chocolate Calories - 110 Fat - 3.6g Protein - 8.9g Sugars - 4.8g Coconut Calories - 130 Fat - 5.0g Protein - 7.5g Sugars - 6.0g I #fitspiration #fitnessgoals #fitfam #fitlife #getfit #training #fitnessmotivation #fitnessforlife #strongnotskinny #nopainnogain #workoutmotivation #workouttime #fitspo #gymmotivation #maketime #iworkout #beastmode #positivemood #workoutday #fitfluential #justdoit #bestlifeproject #alwaysinbeta #betterforit #iwill #findyourstrong #motivation #movementculture #ipreview @preview.app - 5 hours ago

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#noexcuses
#workoutday
@wavedanceacademy

#noexcuses #workoutday @wavedanceacademy - 5 hours ago

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• you know you’re starving when you take a bite before taking a picture

• you know you’re starving when you take a bite before taking a picture - 5 hours ago

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💥TIGHTS TUESDAY💥
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😁Back to the long tights as the temps have once again dropped.  Shorts are a bit more of my jam, but I still love some funky long leggings as well :)
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🐶Today’s tights are from Layer 8 and they look like what I would call “Modern Art” lol. Patterns and colors everywhere!
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🦄Hitting lower body with Pause Trap Bar Deadlifts (the pause on the way up is a killer), Front loaded Box Squats, Step ups, Half kneeling Pallof Press rotations, McGill Crunches, Lying leg curls (20 of ‘em )
plus a ton of un weighted hip work  Banded squats,  Constant tension BGSS and Hip CARS. -
🐳Hip is feeling really good.- Keeping weighted exercises reasonable, and working hip stability and mobility every single day.  #persistenceforthewin
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➡️What are you working today?⬇️
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#persistence #persistencepaysoff #tightstuesday #workout #workoutmotivation #workoutflow #workoutday #workoutgoals #workoutmode #workoutgear #glutes #glutesworkout  #glutestraining #strongglutes #strongbody #strongmom #strongwomantraining #strongfit #strongandconfident #fitness #fitnesshelp #fitmoms  #fitover40 #fitover50 #fitover55 #susanniebergallfitness

TIGHTS TUESDAY - Back to the long tights as the temps have once again dropped. Shorts are a bit more of my jam, but I still love some funky long leggings as well :) - Today’s tights are from Layer 8 and they look like what I would call “Modern Art” lol. Patterns and colors everywhere! - 🦄Hitting lower body with Pause Trap Bar Deadlifts (the pause on the way up is a killer), Front loaded Box Squats, Step ups, Half kneeling Pallof Press rotations, McGill Crunches, Lying leg curls (20 of ‘em ) plus a ton of un weighted hip work Banded squats, Constant tension BGSS and Hip CARS. - Hip is feeling really good.- Keeping weighted exercises reasonable, and working hip stability and mobility every single day. #persistenceforthewin - ️What are you working today?️ - #persistence #persistencepaysoff #tightstuesday #workout #workoutmotivation #workoutflow #workoutday #workoutgoals #workoutmode #workoutgear #glutes #glutesworkout #glutestraining #strongglutes #strongbody #strongmom #strongwomantraining #strongfit #strongandconfident #fitness #fitnesshelp #fitmoms #fitover40 #fitover50 #fitover55 #susanniebergallfitness - 5 hours ago

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Hit that follow 🔴button @albygonzalezfitness  for daily FITNESS tips -
- 💥Strength VS Size by @musclemonsters 
_ 
If you want to build muscle, you’ve got to gain strength. Conversely, the more muscle you build, the stronger you’ll become. That said, however, if the main goal is strength, then the principles may differ slightly than if the goal were to maximize muscle growth…. but not by much. 
_ 
It’s an irrefutable fact that we can gain strength faster when using heavier loads when compared to lighter weights, so it makes sense that if the main goal is to get stronger, you should be lifting relatively heavy. This, however, doesn’t mean you should only train with heavier loads in the 1-5 rep range—it simply means that heavy loads should be the focus of your training. 
_ 
If, on the other hand, your goal is to maximize muscle growth, then the majority of your training should be in the 6-12 rep range. This is true for a couple of reasons. First, one of the most important variables for gaining muscle is volume; this is easily achieved when we’re doing more total reps. Second, this seems to be a sweet spot for both mechanical stress and muscle damage—two of the main mechanisms of muscle growth. That said, heavier loads (in the 1-5 rep range) should still be a part of any bodybuilding program… not just for the mechanical stress, but for the increase in strength that will then allow you to push more weight in the higher rep rangers (thus resulting in more total work). _ 
Although you can gain strength without aiming to build muscle, hypertrophy will likely be a byproduct of lifting progressively heavier over time. And if you “don’t care about strength”, then tough shit… you can’t get bigger if you’re not getting better. 
_ 
Tag a friend who needs to start lifting heavier!
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#buildmuscle #musclebuilding #bodybuilding #fit #fitbody #fitnessbody #powerlifting #strengthtraining #workoutlife #workoutflow #workoutday #musclegrowth  #gains💪#gaintrain #musclehustle #gymswag #gymmeme#gymmemes #fitnesslove #fitnessmodels #iifym #flexibledieting #armworkout #armday #armdayeveryday #deadlifts #deadliftday #deadliftparty #squatspo #squatbooty

Hit that follow button @albygonzalezfitness for daily FITNESS tips - - Strength VS Size by @musclemonsters   _  If you want to build muscle, you’ve got to gain strength. Conversely, the more muscle you build, the stronger you’ll become. That said, however, if the main goal is strength, then the principles may differ slightly than if the goal were to maximize muscle growth…. but not by much.  _  It’s an irrefutable fact that we can gain strength faster when using heavier loads when compared to lighter weights, so it makes sense that if the main goal is to get stronger, you should be lifting relatively heavy. This, however, doesn’t mean you should only train with heavier loads in the 1-5 rep range—it simply means that heavy loads should be the focus of your training.  _  If, on the other hand, your goal is to maximize muscle growth, then the majority of your training should be in the 6-12 rep range. This is true for a couple of reasons. First, one of the most important variables for gaining muscle is volume; this is easily achieved when we’re doing more total reps. Second, this seems to be a sweet spot for both mechanical stress and muscle damage—two of the main mechanisms of muscle growth. That said, heavier loads (in the 1-5 rep range) should still be a part of any bodybuilding program… not just for the mechanical stress, but for the increase in strength that will then allow you to push more weight in the higher rep rangers (thus resulting in more total work). _  Although you can gain strength without aiming to build muscle, hypertrophy will likely be a byproduct of lifting progressively heavier over time. And if you “don’t care about strength”, then tough shit… you can’t get bigger if you’re not getting better.  _  Tag a friend who needs to start lifting heavier! _  #buildmuscle  #musclebuilding  #bodybuilding  #fit  #fitbody #fitnessbody  #powerlifting  #strengthtraining  #workoutlife #workoutflow  #workoutday  #musclegrowth   #gains #gaintrain  #musclehustle  #gymswag  #gymmeme #gymmemes  #fitnesslove  #fitnessmodels  #iifym #flexibledieting  #armworkout  #armday  #armdayeveryday #deadlifts  #deadliftday  #deadliftparty  #squatspo #squatbooty - 6 hours ago

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Every week I change my #iphonex wallpaper to talk to my subconscious.  Not making time and finding excuses was my biggest nemesis in the past...not anymore..#maketime #createtime

Every week I change my #iphonex wallpaper to talk to my subconscious. Not making time and finding excuses was my biggest nemesis in the past...not anymore..#maketime #createtime - 6 hours ago

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Who’s training tonight? .
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Powered by @cen_supps pre workout with PEAK 02
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#preworkout #workoutflow #workoutday #workouttime #crossfitlife #crossfitter #powerliftingwomen #powerliftingmotivation #fitnessmotivation #fitnessphysique #competitionprep #bikiniprep #bodybuildinglife #mondayvibe #powerclean #trainharder

Who’s training tonight? . . Powered by @cen_supps pre workout with PEAK 02 . . #preworkout #workoutflow #workoutday #workouttime #crossfitlife #crossfitter #powerliftingwomen #powerliftingmotivation #fitnessmotivation #fitnessphysique #competitionprep #bikiniprep #bodybuildinglife #mondayvibe #powerclean #trainharder - 6 hours ago

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My inspiration is to become a better version of myself and to inspire others...
well, and get over my recent separation with a ton of endorphines (100% naturally produced), get muscle shielded and into single body fat 😎  #250kchallenge #250kchallenge2018 cc @bodybuildingcom @optimumnutrition #fitspiration #fitnessgoals #fitfam #getfit #training #fitnessmotivation #nopainnogain #workoutmotivation #gymmotivation #beastmode #justdoit #motivation #workoutday #fitnessforlife #fitlife #strongnotskinny #workouttime  #maketime #iworkout #positivemood #fitfluential #bestlifeproject #ipreview @preview.app

My inspiration is to become a better version of myself and to inspire others... well, and get over my recent separation with a ton of endorphines (100% naturally produced), get muscle shielded and into single body fat 😎 #250kchallenge #250kchallenge2018 cc @bodybuildingcom @optimumnutrition #fitspiration #fitnessgoals #fitfam #getfit #training #fitnessmotivation #nopainnogain #workoutmotivation #gymmotivation #beastmode #justdoit #motivation #workoutday #fitnessforlife #fitlife #strongnotskinny #workouttime #maketime #iworkout #positivemood #fitfluential #bestlifeproject #ipreview @preview.app - 6 hours ago

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Coming soon...

Coming soon... - 6 hours ago

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Co-owner Erik Marthaler came up with these chain workouts back in the early 2000's before TRX came out. He now wished he patented it 😂💸. Client: @allaroundchicago .
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#exerciseoftheday #moveoftheday #womenshealth #fittip #hustlehard  #kettlebells #squatsbooty #healthy #fitness #chicagogram #workout #kettlebellpress #squats  #getfit  #hiitworkouts  #performance #chicagogram #triathlete  #instafit  #moveoftheday #personaltrainerlife  #fitfam #personaltrainer #sweaty  @instagram  #legdaymotivation #chicagofoodmag #chicagofoodauthority @instagram @muscle_and_fitness @shape @healthmagazine

Co-owner Erik Marthaler came up with these chain workouts back in the early 2000's before TRX came out. He now wished he patented it . Client: @allaroundchicago . . . #exerciseoftheday #moveoftheday #womenshealth #fittip #hustlehard #kettlebells #squatsbooty #healthy #fitness #chicagogram #workout #kettlebellpress #squats #getfit #hiitworkouts #performance #chicagogram #triathlete #instafit #moveoftheday #personaltrainerlife #fitfam #personaltrainer #sweaty @instagram #legdaymotivation #chicagofoodmag #chicagofoodauthority @instagram @muscle_and_fitness @shape @healthmagazine - 6 hours ago

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Grab your buddy if you need him/her. #safetyfirst

Grab your buddy if you need him/her. #safetyfirst - 6 hours ago

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Check out the updated apparel on our website! Smash that link in our bio! #fitnessgoals #fitfam #fitlife #getfit #training #fitnessmotivation #strongnotskinny #nopainnogain #workouttime #fitspo #gymmotivation #maketime #iworkout #workoutmotivation #fitnessforlife #fitspiration #beastmode #positivemood #workoutday #fitfluential #justdoit #bestlifeproject #blackgirls

Check out the updated apparel on our website! Smash that link in our bio! #fitnessgoals #fitfam #fitlife #getfit #training #fitnessmotivation #strongnotskinny #nopainnogain #workouttime #fitspo #gymmotivation #maketime #iworkout #workoutmotivation #fitnessforlife #fitspiration #beastmode #positivemood #workoutday #fitfluential #justdoit #bestlifeproject #blackgirls - 6 hours ago

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