jplifts1

Jean Paul Ferreira🏻

21 y/o natural bodybuilder
Gains🏻 Build muscle & Lose fat

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Ok I’m about to tell you everything I did from scratch to develop this massive chest. Before I proceed let me tell you this goes beyond everything you’ve read and it goes AGAINST what you’ve been suggested to do by the wide fitness gurus/community/experts... I am not trying to defame no one, I am merely reveling and puttin’ out what worked for me. I am not sure if there is scientific evidence of all this, but it works greatly -
1. overtrain. When I was 7-9 years old I used to train chest everyday almost all day. The movies with warriors and strong men motivated me to be just like them and if you see all of them they have this massive chest that stands out. I was not training any other body part 
2. Do all types of rep ranges. I used to do slow reps for only 8 reps and quick-pumping reps for 25 reps. I believe this also contributed to it’s overall development
3. Visualize your chest growing
4. Do not workout chest for some time, let it heal for a few weeks or months
5. Get back to training chest once a month. I train chest once every 4-6 weeks and it is still growing without almost no stimulus. -
There are also people out there not only me who are examples of the benefits of overtraining a certain bodypart with different rep ranges and then lettin’ it heal for weeks or months. I (almost) do not train chest and it is still growing faster than any other bodypart which I train 2 times a week very very hard. Quick tip that will also help is enjoy your workouts and love the ‘pump’ from working out. 🤞🏻🤞🏻👊🏻👊🏻

Ok I’m about to tell you everything I did from scratch to develop this massive chest. Before I proceed let me tell you this goes beyond everything you’ve read and it goes AGAINST what you’ve been suggested to do by the wide fitness gurus/community/experts... I am not trying to defame no one, I am merely reveling and puttin’ out what worked for me. I am not sure if there is scientific evidence of all this, but it works greatly - 1. overtrain. When I was 7-9 years old I used to train chest everyday almost all day. The movies with warriors and strong men motivated me to be just like them and if you see all of them they have this massive chest that stands out. I was not training any other body part 2. Do all types of rep ranges. I used to do slow reps for only 8 reps and quick-pumping reps for 25 reps. I believe this also contributed to it’s overall development 3. Visualize your chest growing 4. Do not workout chest for some time, let it heal for a few weeks or months 5. Get back to training chest once a month. I train chest once every 4-6 weeks and it is still growing without almost no stimulus. - There are also people out there not only me who are examples of the benefits of overtraining a certain bodypart with different rep ranges and then lettin’ it heal for weeks or months. I (almost) do not train chest and it is still growing faster than any other bodypart which I train 2 times a week very very hard. Quick tip that will also help is enjoy your workouts and love the ‘pump’ from working out. 🤞🏻🤞🏻🏻🏻 - 10 hours ago

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People wanna act like this bodybuilding/weight loss/fitness/muscle building thing is complicated and it is actually simpler than what you think. Like anything in life “the more you put in the more you get out” is true for anything and fitness is no exception. You want a million dollars you got to work 16hours a day building your company. You want muscles you put in the damn work day in day out eating clean and lifting heavy weights. No magic pill no secret formula, sure there is pre workouts and creatine and protein shakes that can facilitate some things but they don’t do the work for you! You still need to train like your heart is about to explode and still need to put in everything you’ve got! Of course it will take long that is the beauty of it! If anybody can do it than it is worthless! Put in the goddamn work and be willing to suffer the consequences of pain, failure, commitment and discipline... on the other side there is SUCCESS

People wanna act like this bodybuilding/weight loss/fitness/muscle building thing is complicated and it is actually simpler than what you think. Like anything in life “the more you put in the more you get out” is true for anything and fitness is no exception. You want a million dollars you got to work 16hours a day building your company. You want muscles you put in the damn work day in day out eating clean and lifting heavy weights. No magic pill no secret formula, sure there is pre workouts and creatine and protein shakes that can facilitate some things but they don’t do the work for you! You still need to train like your heart is about to explode and still need to put in everything you’ve got! Of course it will take long that is the beauty of it! If anybody can do it than it is worthless! Put in the goddamn work and be willing to suffer the consequences of pain, failure, commitment and discipline... on the other side there is SUCCESS - 1 day ago

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Seconds before destruction... No extra sound in your mind other than “you can do it”. Dominating the weights with all you’ve got in every set, knowing that rep after rep you are conquering yourself and not settling down with the same intensity as last week. No, this time we go as hard as we can. No flu, no cold, no lack of sleep no problem will be enough to bring you down when you have the weights. They do not care about your problem, they listen and obey! CRUSH IT DAILY👊🏻🐅

Seconds before destruction... No extra sound in your mind other than “you can do it”. Dominating the weights with all you’ve got in every set, knowing that rep after rep you are conquering yourself and not settling down with the same intensity as last week. No, this time we go as hard as we can. No flu, no cold, no lack of sleep no problem will be enough to bring you down when you have the weights. They do not care about your problem, they listen and obey! CRUSH IT DAILY🏻🐅 - 1 day ago

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Full day of eating⭐️
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Worked out tris and shoulders. Sitting at 69KG. This is what I eat everyday, very simple and yet delicious. Rice, chicken, oatmeal, whole eggs, white eggs, milk, and somedays I’ll add a banana to complement my shake with. Before working out I’ll sip a preworkout and 5g of creatine. All this with 3-4 liters of water a day. -
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Currently bulking and loving the fullness and how the extra calories are helping me in my workouts. I recuperate faster in between sets and have more energy overall, even tho I train in a fasted state I still eat on a caloric surplus at the end of the day!! 🤞🏻
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Eating on moderate caloric surplus, with sufficient carbs, proteins and fats, enough hydration and sleep over a sustainable period of time will eventually translate to lean muscle gain (almost no fat). 💪🏼
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#gym #gains #bodybuilding #muscle #exercise #training #workout #workhard #hardwork #fit #fitness #instafit #bulking #diet #shredded #cutting #mealprep #goal #motivation #success #relentless #weights #weight #weightloss #cardio #addicted #ambition #determination #consistency

Full day of eating️ - - Worked out tris and shoulders. Sitting at 69KG. This is what I eat everyday, very simple and yet delicious. Rice, chicken, oatmeal, whole eggs, white eggs, milk, and somedays I’ll add a banana to complement my shake with. Before working out I’ll sip a preworkout and 5g of creatine. All this with 3-4 liters of water a day. - - Currently bulking and loving the fullness and how the extra calories are helping me in my workouts. I recuperate faster in between sets and have more energy overall, even tho I train in a fasted state I still eat on a caloric surplus at the end of the day!! 🤞🏻 - - Eating on moderate caloric surplus, with sufficient carbs, proteins and fats, enough hydration and sleep over a sustainable period of time will eventually translate to lean muscle gain (almost no fat). 🏼 - - - #gym #gains #bodybuilding #muscle #exercise #training #workout #workhard #hardwork #fit #fitness #instafit #bulking #diet #shredded #cutting #mealprep #goal #motivation #success #relentless #weights #weight #weightloss #cardio #addicted #ambition #determination #consistency - 2 days ago

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Bulking way out of hand on the left picture🤣...
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On both pictures I was on a DAILY caloric surplus (eating more calories than what by body was burning) and I STILL looked somewhat lean in the right picture, compared to the left picture. I was storing fat on the left one, and on the right I tried a different route without losing focus on the goal which is losing fat and building muscle simultaneously. Is it possible? Can you still build muscle and loose fat simultaneously? Well, for starters, if you get to lean body fat percentage (10% or below) and manage to build muscle WITHOUT storing any fat then you shouldn’t be worried about trying to do both simultaneously because you would put on lean pounds of muscle without fat gains. To do that, you need to consume maximum 500 more calories than your caloric maintenance level, 200-300 being the average, and exercise consistently. If you insist on doing both, you can try going minus 100 calories of your daily caloric maintenance with enough fats, carbs and protein while always reaching failure when working out (going beyond pain to reach muscle hypertrophy)

Bulking way out of hand on the left picture🤣... - On both pictures I was on a DAILY caloric surplus (eating more calories than what by body was burning) and I STILL looked somewhat lean in the right picture, compared to the left picture. I was storing fat on the left one, and on the right I tried a different route without losing focus on the goal which is losing fat and building muscle simultaneously. Is it possible? Can you still build muscle and loose fat simultaneously? Well, for starters, if you get to lean body fat percentage (10% or below) and manage to build muscle WITHOUT storing any fat then you shouldn’t be worried about trying to do both simultaneously because you would put on lean pounds of muscle without fat gains. To do that, you need to consume maximum 500 more calories than your caloric maintenance level, 200-300 being the average, and exercise consistently. If you insist on doing both, you can try going minus 100 calories of your daily caloric maintenance with enough fats, carbs and protein while always reaching failure when working out (going beyond pain to reach muscle hypertrophy) - 3 days ago

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🏋🏻‍♂️📈📝⏳

🏋🏻‍♂️ - 4 days ago

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Sunday 7AM workout done ✅. Always trying new exercises and preventing plateaus. Super cold outside but weather shouldn’t be an excuse for you. #getit #killit #bodybuilding do whatever you have to do to get that last rep in!

Sunday 7AM workout done . Always trying new exercises and preventing plateaus. Super cold outside but weather shouldn’t be an excuse for you. #getit #killit #bodybuilding do whatever you have to do to get that last rep in! - 5 days ago

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Have the perfect workout👇🏻
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1. Sleep 8 hours night before
2. Drink as much water as possible
3. Take a lot of carbs as a pre workout. Or, if like me, you train fasted▶️ consume a lot of carbs the day before.
4. VERY IMPORTANT: focus during each set and have “mind-muscle connection” 
5. Caffeine and creatine 30 mins before workout -
ENJOY THE PUMPS☠️👍🏻

Have the perfect workout🏻 - 1. Sleep 8 hours night before 2. Drink as much water as possible 3. Take a lot of carbs as a pre workout. Or, if like me, you train fasted️ consume a lot of carbs the day before. 4. VERY IMPORTANT: focus during each set and have “mind-muscle connection” 5. Caffeine and creatine 30 mins before workout - ENJOY THE PUMPS☠️🏻 - 6 days ago

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Post-workout shake today same as usual
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Oatmeal
Milk
Crystal egg whites (NOT a cheap protein powder!)
Banana
Cinnamon -
P: 52g
C: 148g
F: 12g
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Let the gains begin👊🏻!!!

Post-workout shake today same as usual - Oatmeal Milk Crystal egg whites (NOT a cheap protein powder!) Banana Cinnamon - P: 52g C: 148g F: 12g - Let the gains begin🏻!!! - 6 days ago

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HOW TO GO LIGHT WEIGHT AND STILL GET GAINS👇🏻 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ slow tempo reps. This means on the negative phase (eccentric. while the muscle is being stretched) of the exercise you’ll perform it with slow movements with a good 3-5 seconds each rep. While training back, you can squeeze at the middle of the movement (isometric) and recruit your back muscles while having mind-muscle connection. Lastly, the concentric, positive or initial phase in this exercise you want to perform it explosively. It WILL burn! 8-12 reps should be enough. BONUS✅: try resting less in between sets! Talk about pain here. You will be catching your breath within 2 sets.

HOW TO GO LIGHT WEIGHT AND STILL GET GAINS🏻 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ slow tempo reps. This means on the negative phase (eccentric. while the muscle is being stretched) of the exercise you’ll perform it with slow movements with a good 3-5 seconds each rep. While training back, you can squeeze at the middle of the movement (isometric) and recruit your back muscles while having mind-muscle connection. Lastly, the concentric, positive or initial phase in this exercise you want to perform it explosively. It WILL burn! 8-12 reps should be enough. BONUS: try resting less in between sets! Talk about pain here. You will be catching your breath within 2 sets. - 8 days ago

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Different post workout meal for me today! Usually I just go for a shake and oatmeal but I’m treating myself today! Very well deserved as back day today was amazing. Can’t remember last time I had bread🤦🏻‍♂️. Post workout meal is very important and you should incorporate as much protein and carbs as you can handle! Muscle are like a sponge after workout is done and we should take advantage of it🙏🏻 PLUS It’s the time of the day when I’m usually the hungriest 🤣

Different post workout meal for me today! Usually I just go for a shake and oatmeal but I’m treating myself today! Very well deserved as back day today was amazing. Can’t remember last time I had bread🤦🏻‍♂️. Post workout meal is very important and you should incorporate as much protein and carbs as you can handle! Muscle are like a sponge after workout is done and we should take advantage of it🏻 PLUS It’s the time of the day when I’m usually the hungriest 🤣 - 8 days ago

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SWIPE for my 4-YEAR TRANSFORMATION -

2014: focused only on calisthenics and compound movements. Reason why my legs, back and chest are uneven with my arms and shoulders😔 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ 2015: focused only on calisthenics and compound movements with extra weight to unsure progressive overload. More weight, more reps over time ensures gains. ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀ ⠀ 2016: introduced isolated exercises to my workouts and trained now 6 times a week rather than 4.⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀ 2017-2018: Tracking calories and improving mind-muscle connection. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ -If I had to sum up my last 4 years of fitness/bodybuilding I would say hard work and patience. If I had to name one single thing that has helped me the most that would be #mentality 🔑🏆🧠

SWIPE for my 4-YEAR TRANSFORMATION - 2014: focused only on calisthenics and compound movements. Reason why my legs, back and chest are uneven with my arms and shoulders ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ 2015: focused only on calisthenics and compound movements with extra weight to unsure progressive overload. More weight, more reps over time ensures gains. ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀ ⠀ 2016: introduced isolated exercises to my workouts and trained now 6 times a week rather than 4.⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀ 2017-2018: Tracking calories and improving mind-muscle connection. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ -If I had to sum up my last 4 years of fitness/bodybuilding I would say hard work and patience. If I had to name one single thing that has helped me the most that would be #mentality 🧠 - 9 days ago

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Super happy to be able to work hard today🙏🏻!!!! Now that weather is back to normal, (almost) no flu, means no excuses!! Everyday is a new opportunity to improve ourselves a bit more. Let’s not waste it👊🏻

Super happy to be able to work hard today🏻!!!! Now that weather is back to normal, (almost) no flu, means no excuses!! Everyday is a new opportunity to improve ourselves a bit more. Let’s not waste it🏻 - 9 days ago

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IMPORTANCE OF REACHING FAILURE DURING WEIGHT TRAINING👇🏻
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Progressive overload will make your muscle(s) grow. It will cause enough damage to ensure that, with enough rest and nutrients, your muscle(s) will continue to grow overtime. If you are constantly doing the same weight for the same reps with the same tempo training session after training session you are most likely to hit a plateau. Always reaching failure will allow your muscles to continue growing overtime if all the other points (diet, hydration and sleep) are also met. If you feel like quitting on rep #7, try repping 2-3 more and you will succeed at reaching muscle hypertrophy. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
In simple words... ⠀⠀⠀⠀⠀⠀⠀⠀⠀
WORK-HARDER-EVERY-DAY

IMPORTANCE OF REACHING FAILURE DURING WEIGHT TRAINING🏻 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Progressive overload will make your muscle(s) grow. It will cause enough damage to ensure that, with enough rest and nutrients, your muscle(s) will continue to grow overtime. If you are constantly doing the same weight for the same reps with the same tempo training session after training session you are most likely to hit a plateau. Always reaching failure will allow your muscles to continue growing overtime if all the other points (diet, hydration and sleep) are also met. If you feel like quitting on rep #7 , try repping 2-3 more and you will succeed at reaching muscle hypertrophy. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ In simple words... ⠀⠀⠀⠀⠀⠀⠀⠀⠀ WORK-HARDER-EVERY-DAY - 15 days ago

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Getting rid of the fluffy face and stomach from the holiday season takes a few days😷

Getting rid of the fluffy face and stomach from the holiday season takes a few days - 16 days ago

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HOW TO GROW BIG ARMS? 👇🏻 Looks like I’m training chest right? Think again! Look closely, I am actually bringing my elbows IN and that makes all the difference in the world, you go from training pecs to training triceps (triceps is 80% of your arms). Incorporating Close Grip Bench Press and other compound movements like Dips for triceps will allow you to boost your hormone levels which will transform in GAINS! 💪🏼 Keep elbows locked in and mentally focus on your triceps (aka ‘mind muscle connection’). Go slowly, start medium weight and work your way up. Slow negatives controlled positives. It will burn A LOT! Keep going👊🏻 4 sets 6-12 reps with mind-muscle connection and slow tempo reaching failure in every set will help you grow👊🏻

HOW TO GROW BIG ARMS? 🏻 Looks like I’m training chest right? Think again! Look closely, I am actually bringing my elbows IN and that makes all the difference in the world, you go from training pecs to training triceps (triceps is 80% of your arms). Incorporating Close Grip Bench Press and other compound movements like Dips for triceps will allow you to boost your hormone levels which will transform in GAINS! 🏼 Keep elbows locked in and mentally focus on your triceps (aka ‘mind muscle connection’). Go slowly, start medium weight and work your way up. Slow negatives controlled positives. It will burn A LOT! Keep going🏻 4 sets 6-12 reps with mind-muscle connection and slow tempo reaching failure in every set will help you grow🏻 - 16 days ago

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FLUFFY/BLOATED STOMACH BECAUSE OF HOLIDAYS?👇🏻 let me start by saying it is 100% normal and not all of it (as a matter of fact, only a small part) of it is fat. It’s mostly water retention, extra sodium and carbohydrates. How to fix it? How to lose quickly the 5 pounds you gained during christmas? Read below

1 drink tons of water during the next 2-5 days
2 reduce (slightly) carbohydrates and overall calories
3 use the extra calories from the holidays to train harder now and up your daily caloric expenditure 
4 drink green tea and coffee as it will help flush away extra water retention 
Stay consistent 👊🏻

FLUFFY/BLOATED STOMACH BECAUSE OF HOLIDAYS?🏻 let me start by saying it is 100% normal and not all of it (as a matter of fact, only a small part) of it is fat. It’s mostly water retention, extra sodium and carbohydrates. How to fix it? How to lose quickly the 5 pounds you gained during christmas? Read below 1 drink tons of water during the next 2-5 days 2 reduce (slightly) carbohydrates and overall calories 3 use the extra calories from the holidays to train harder now and up your daily caloric expenditure 4 drink green tea and coffee as it will help flush away extra water retention Stay consistent 🏻 - 17 days ago

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HOW YOU TOO CAN BENEFIT FROM SLOW TEMPO SETS👉🏻 This style of training emphasizes on Time Under Tension (your set lasts longer) and it has been proven that to be great for promoting anabolic hormones, fat loss and muscle hypertrophy. Incorporating TUT will allow you to reach greater muscle hypertrophy while burning more fat since you are actually resting less and exercising more. It also feels great, as the burn AKA ‘pump’ is on point👌🏼. How to incorporate it? Start with medium weight and work your way up. In the negative phase of the movement (eccentric- when you are stretching the muscle) perform it slowly and controlled, it should last a good 3-5 seconds. The concentric (when the muscles are being recruited) should be the opposite: explosive and not slow. This style of training also allows you to have perfect form and therefore recruit as much muscle fibers as possible. Push beyond pain!

HOW YOU TOO CAN BENEFIT FROM SLOW TEMPO SETS🏻 This style of training emphasizes on Time Under Tension (your set lasts longer) and it has been proven that to be great for promoting anabolic hormones, fat loss and muscle hypertrophy. Incorporating TUT will allow you to reach greater muscle hypertrophy while burning more fat since you are actually resting less and exercising more. It also feels great, as the burn AKA ‘pump’ is on point🏼. How to incorporate it? Start with medium weight and work your way up. In the negative phase of the movement (eccentric- when you are stretching the muscle) perform it slowly and controlled, it should last a good 3-5 seconds. The concentric (when the muscles are being recruited) should be the opposite: explosive and not slow. This style of training also allows you to have perfect form and therefore recruit as much muscle fibers as possible. Push beyond pain! - 17 days ago

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