nathanbrainfitness

Nathan Brain Fitness

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PT Support Manager | Fit n Fast Gyms
Personal Trainer | #TeamNBF
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I have a love hate relationship with deadlifts. Some days they feel awesome, other days they feel disgusting. 3 top set singles at 170kg and then 4 sets of 5 at 140kg back offs. 😎

I have a love hate relationship with deadlifts. Some days they feel awesome, other days they feel disgusting. 3 top set singles at 170kg and then 4 sets of 5 at 140kg back offs. 😎 - 3 days ago

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Priorities 😉

As I’m an early riser & someone who prefers to train in the morning, it’s essential I get 50% of my carbs in either side of my training session.

This shake consists of oats, dextrose, whey protein, glutamine, creatine & almond milk. 800 calories of gains 😎

High insulin carbs either side of your workout help your energy levels whilst training and your anabolic response post training. Plus you get an awesome pump 💪🏼 Also caffeine, well.. Just because! 😂

Priorities As I’m an early riser & someone who prefers to train in the morning, it’s essential I get 50% of my carbs in either side of my training session. This shake consists of oats, dextrose, whey protein, glutamine, creatine & almond milk. 800 calories of gains 😎 High insulin carbs either side of your workout help your energy levels whilst training and your anabolic response post training. Plus you get an awesome pump 🏼 Also caffeine, well.. Just because! - 3 days ago

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I have to smash my legs with ridiculous volume to get any sort of size in them. It takes me 6 months to get some thickness about them and 6 weeks to lose it if I’m not on point with my training & nutrition. ❌
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Understand what works for you. I train a Push/Pull/Rest split twice per week. Which means I’m hitting everything twice a week minimum. 😉
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Over the coming 9 months I’ll be working my calories up slowly, to avoid excessive fat gain. Time to build! 💪🏼

I have to smash my legs with ridiculous volume to get any sort of size in them. It takes me 6 months to get some thickness about them and 6 weeks to lose it if I’m not on point with my training & nutrition. . Understand what works for you. I train a Push/Pull/Rest split twice per week. Which means I’m hitting everything twice a week minimum. . Over the coming 9 months I’ll be working my calories up slowly, to avoid excessive fat gain. Time to build! 🏼 - 7 days ago

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Starting the year strong at @fitnfastgyms with 10 PT’s ready to start their journey. What an awesome two days! Good luck guys 👍🏼🙌🏼

Starting the year strong at @fitnfastgyms with 10 PT’s ready to start their journey. What an awesome two days! Good luck guys 🏼🏼 - 11 days ago

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➡️ Bench Supported Row ⬅️
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Unlike a bent over row, it takes the pressure off the lumbar & allows you to focus on the activation of upper/mid back completely without allowing momentum.
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Keep the tempo nice and slow, and your shoulder blades retracted to allow for maximal activation of the target muscle. ✔️

️ Bench Supported Row ️ - Unlike a bent over row, it takes the pressure off the lumbar & allows you to focus on the activation of upper/mid back completely without allowing momentum. - Keep the tempo nice and slow, and your shoulder blades retracted to allow for maximal activation of the target muscle. ️ - 15 days ago

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Dumbbell One Arm Rollouts 💯
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This exercise is a great progression of the double arm rollout, as it challenges your front functional line of fascia, trunk stability and core strength. 🙌🏼
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Start on the knees and work your way up to your feet once you’re ready. #EarnYourProgressions ✔️

Dumbbell One Arm Rollouts - This exercise is a great progression of the double arm rollout, as it challenges your front functional line of fascia, trunk stability and core strength. 🏼 - Start on the knees and work your way up to your feet once you’re ready. #EarnYourProgressions ️ - 17 days ago

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W1D2 - Pull (A) ✅
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I’ve been deadlifting beltless and strapless for a while now but worked up to a nice 170kg at 6RPE. 💪🏼
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I’m going to continue to lift raw (without any equipment) as long as I can. I found myself relying on my belt, straps and oly shoes a bit too much last year so it’s time to rebuild.

W1D2 - Pull (A) - I’ve been deadlifting beltless and strapless for a while now but worked up to a nice 170kg at 6RPE. 🏼 - I’m going to continue to lift raw (without any equipment) as long as I can. I found myself relying on my belt, straps and oly shoes a bit too much last year so it’s time to rebuild. - 18 days ago

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BOX JUMPS 📦
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1️⃣ Box jumps actually help boost bone density as there’s relatively low joint impact in comparison to other plyometric exercises.
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2️⃣ “Box Jumps are great for developing power and firing up the central nervous system and are therefore perfect to add prior to weight training” - Pro vertical jump and speed coach Jack Woodrup.
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3️⃣ They challenge both hip flexion and extension, which in turn, help develop movements such as the snatch and other olympic lifts due to its aggressive hip extension requirements.
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4️⃣ They have a high cardiovascular demand on the body. Your body consumes a greater amount of oxygen during this dynamic movement which trains your body to use oxygen more efficiently to pump blood to the muscles.
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Throw them into your next workout and let me know how you go 😉💪🏼

BOX JUMPS - 1️⃣ Box jumps actually help boost bone density as there’s relatively low joint impact in comparison to other plyometric exercises. - 2️⃣ “Box Jumps are great for developing power and firing up the central nervous system and are therefore perfect to add prior to weight training” - Pro vertical jump and speed coach Jack Woodrup. - 3️⃣ They challenge both hip flexion and extension, which in turn, help develop movements such as the snatch and other olympic lifts due to its aggressive hip extension requirements. - 4️⃣ They have a high cardiovascular demand on the body. Your body consumes a greater amount of oxygen during this dynamic movement which trains your body to use oxygen more efficiently to pump blood to the muscles. - Throw them into your next workout and let me know how you go 🏼 - 18 days ago

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New year, same me... Just better! 😎

New year, same me... Just better! 😎 - 19 days ago

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This mornings posterior chain volume session. All rep ranges were between 12-20 with a 1 second tempo for all phases 💯
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Tinkering with the tempo of an exercise can make a hell of a difference. Slow it down, control the weight & enjoy the gains 😎

This mornings posterior chain volume session. All rep ranges were between 12-20 with a 1 second tempo for all phases . Tinkering with the tempo of an exercise can make a hell of a difference. Slow it down, control the weight & enjoy the gains 😎 - 21 days ago

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I’ve never been a big advocate of ‘New Years Resolutions’. If you want something, start right now! 💯
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In saying that, if you’re on a break from work or on a family holiday, sometimes things can wait. Be realistic about what you’re setting out to achieve and put your plan in place to crush it when the time is right. For a lot of people, that’s January 1st, and that’s fine with me. ✅
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NBF will be expanding its services online in 2018. For only the price of a coffee a day, you can get your own periodised program and support from an exercise professional. If this is something you’re keen on, flick me a message. What have you got to lose?! 😎

I’ve never been a big advocate of ‘New Years Resolutions’. If you want something, start right now! . In saying that, if you’re on a break from work or on a family holiday, sometimes things can wait. Be realistic about what you’re setting out to achieve and put your plan in place to crush it when the time is right. For a lot of people, that’s January 1st, and that’s fine with me. . NBF will be expanding its services online in 2018. For only the price of a coffee a day, you can get your own periodised program and support from an exercise professional. If this is something you’re keen on, flick me a message. What have you got to lose?! 😎 - 22 days ago

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Life is heavy, so get fucking strong! 💯
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2018 is going to be a monster. I will be better, stronger and more focused and determined than ever! ✅

Life is heavy, so get fucking strong! . 2018 is going to be a monster. I will be better, stronger and more focused and determined than ever! - 24 days ago

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The one thing I’ve learnt over the years is that the gym will be there tomorrow. Christmas & holidays are for family & time with loved ones. 💪🏼
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I used to get caught up on missing one gym session around this time of the year. What an unhealthy obsession. ❌
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Don’t get me wrong, if you enjoy getting into the gym at this time of the year, that’s fantastic. But always remember, one or two days off will not offset 1 year of hard work. 🙌🏼

The one thing I’ve learnt over the years is that the gym will be there tomorrow. Christmas & holidays are for family & time with loved ones. 🏼 . I used to get caught up on missing one gym session around this time of the year. What an unhealthy obsession. . Don’t get me wrong, if you enjoy getting into the gym at this time of the year, that’s fantastic. But always remember, one or two days off will not offset 1 year of hard work. 🏼 - 25 days ago

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Wishing all of my fantastic followers and supporters a very Merry Christmas. 🎄 
Thank you for another incredible year. 2018 will be bigger and better than ever.

Wishing all of my fantastic followers and supporters a very Merry Christmas. Thank you for another incredible year. 2018 will be bigger and better than ever. - 26 days ago

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When you’re at the movies and walk past a mirror that gives off the illusion you actually have calves, you must take a photo. 😂🐮

When you’re at the movies and walk past a mirror that gives off the illusion you actually have calves, you must take a photo. - 1 month ago

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Ever heard of a motor engram?
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It’s basically your ability to perform a movement without having to consciously think about the mechanics of it - Like brushing your teeth or folding your arms. 👍🏼
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It takes 300-500 repetitions to learn a new movement from scratch and create a motor engram.
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But to re-learn a movement it takes 10x longer! Thats 3000 to 5000 repetitions to learn the correct technique. This emphasises the importance on doing something right the first time. 🙌🏼 #PerfectPractice

Ever heard of a motor engram? . It’s basically your ability to perform a movement without having to consciously think about the mechanics of it - Like brushing your teeth or folding your arms. 🏼 . It takes 300-500 repetitions to learn a new movement from scratch and create a motor engram. . But to re-learn a movement it takes 10x longer! Thats 3000 to 5000 repetitions to learn the correct technique. This emphasises the importance on doing something right the first time. 🏼 #PerfectPractice - 1 month ago

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🔥 Conventional vs Sumo 🔥
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First video is my third attempt at my first powerlifting comp - A 185kg conventional struggle. 😓
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Swipe ➡️ is my second attempt at my second powerlifting comp - A 190kg sumo with great speed. ✔️
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Starting to miss powerlifting and am feeling quite weak at the moment. Time to get stuck back into strength training & get these lifts back 🙌🏼💪🏼💯

Conventional vs Sumo . First video is my third attempt at my first powerlifting comp - A 185kg conventional struggle. . Swipe ️ is my second attempt at my second powerlifting comp - A 190kg sumo with great speed. ️ . Starting to miss powerlifting and am feeling quite weak at the moment. Time to get stuck back into strength training & get these lifts back 🏼🏼 - 1 month ago

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💎 REALISTIC EXPECTATIONS 💎
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I’ll never be comp lean.
I’ll never squat, bench or deadlift records for my bodyweight.
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You’re probably thinking, that’s really pessimistic? I don’t. I know my priorities and these two things aren’t one. I compete against myself. No one else.
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I enjoy a few beers or glasses of wine on a weekend 🍷 🍺 
I eat pizza and chocolate quite regularly 🍕 🍫 
I skip training sessions if I’m tired. ✖️
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So why would I expect A+ results with a B- effort? This is the problem. People want the result and they want it yesterday with minimal effort. If you’re serious about something and you want it that bad, either make it a priority or change your goals to something that is more important to you. ✔️
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You can’t have your cake & eat it too! Take your pick! 🍰

REALISTIC EXPECTATIONS . I’ll never be comp lean. I’ll never squat, bench or deadlift records for my bodyweight. . You’re probably thinking, that’s really pessimistic? I don’t. I know my priorities and these two things aren’t one. I compete against myself. No one else. . I enjoy a few beers or glasses of wine on a weekend I eat pizza and chocolate quite regularly I skip training sessions if I’m tired. ️ . So why would I expect A+ results with a B- effort? This is the problem. People want the result and they want it yesterday with minimal effort. If you’re serious about something and you want it that bad, either make it a priority or change your goals to something that is more important to you. ️ . You can’t have your cake & eat it too! Take your pick! - 1 month ago

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