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SUSTAINABLE DIET by @kruckifitness
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One of the great things about flexible dieting is it allows you to attain your goals of rather building muscle or losing fat while still enjoying the foods that you love. The key to doing so is eating them in moderation. This is where the 80/20 rule comes in. 80% of your calories should come from from healthy, whole foods, like fruits, veggies, meats, healthy fats, etc, and 20% can come from whatever you really love, like chips, candy, ice cream, wings, sugary cereal, cookies, doughnuts, pizza, burgers, or whatever snack you crave.
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Doing this makes things much easier to stay in terms of sustainability with your diet. Eating our favorite foods in moderation keeps us from caving and eventually binging on them in the future. It also creates a wonderful relationship with food. We satisfy our cravings, still hit our calories, and it simply makes the process of losing fat or building muscle a lot easier.
-
What's your favorite food from each side? Let me know in the comments!
-
#buildmuscle #muscle #muscleman #lift #liftweights #strength #strengthtraining #flexibledieting #iifym #musclegain #bodybuildinglifestyle  #caloriecounting  #fatloss #workouts  #workoutroutine #hiitworkout #hiittraining  #liss #weightlosstips #weightlossjourney #weightlossgoals  #dietstartsmonday #dietfood  #upperbodyworkout  #proteine #gains💪 #gainmuscle #eatbig #losefat #fitnessfreaks

SUSTAINABLE DIET by @kruckifitness
-
One of the great things about flexible dieting is it allows you to attain your goals of rather building muscle or losing fat while still enjoying the foods that you love. The key to doing so is eating them in moderation. This is where the 80/20 rule comes in. 80% of your calories should come from from healthy, whole foods, like fruits, veggies, meats, healthy fats, etc, and 20% can come from whatever you really love, like chips, candy, ice cream, wings, sugary cereal, cookies, doughnuts, pizza, burgers, or whatever snack you crave.
-
Doing this makes things much easier to stay in terms of sustainability with your diet. Eating our favorite foods in moderation keeps us from caving and eventually binging on them in the future. It also creates a wonderful relationship with food. We satisfy our cravings, still hit our calories, and it simply makes the process of losing fat or building muscle a lot easier.
-
What's your favorite food from each side? Let me know in the comments!
-
#buildmuscle #muscle #muscleman #lift #liftweights #strength #strengthtraining #flexibledieting #iifym #musclegain #bodybuildinglifestyle #caloriecounting #fatloss #workouts #workoutroutine #hiitworkout #hiittraining #liss #weightlosstips #weightlossjourney #weightlossgoals #dietstartsmonday #dietfood #upperbodyworkout #proteine #gains 💪 #gainmuscle #eatbig #losefat #fitnessfreaks

🔸WHY YOU SHOULD FOCUS ON YOUR CORE AND GLUTES WHEN LOCKING OUT YOUR DEADLIFT - by @breitfit🔸
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📝 One of the biggest fears when it comes to deadlifts are lower back injuries. I can’t stress it enough: deadlifts don’t injure your back, it’s flaws in the lifter’s form that can cause this.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
➕ One of those typical flaws is excessive overextending of the lower back when locking out the deadlift. Often times this movement pattern resembles that of an anterior pelvic tilt which is when your pelvis is rotated forward thus forcing your spine to curve. The problem here is the combination of load and overextended lumbar spine which can lead to compressions of your discs in this area.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
➕ Often times this is not due to serious underlying conditions but just a lack of proper motor control. In order to address that make sure your core is engaged !throughout! the whole lift and that you utilize a proper diaphragmatic breathing technique. Often times lifters don’t enter the lockout phase with a braced core which proves fatal as there is no way to properly brace it anymore once your reached the lockout. ⠀⠀⠀⠀⠀⠀⠀
➕ In addition to that make sure to squeeze your glutes when locking out. This ensures your pelvic being slightly pushed forward into a more spinal friendly position.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Happy Glute and Core-squeezing. Give it a try and let me know how it worked for you!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔥🔈🔥Tag a friend who should see this! I truly appreciate every like, comment and share!
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#musclebuilding #buildmuscle #pushpulllegs #pushday #pullday #squat #squats #glutes #quads #hamstrings #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #girlswhodeadlift #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #deadlifting #deadlifts #mobility #yogafit #iifym

🔸WHY YOU SHOULD FOCUS ON YOUR CORE AND GLUTES WHEN LOCKING OUT YOUR DEADLIFT - by @breitfit 🔸
⠀⠀⠀⠀⠀⠀⠀⠀⠀
📝 One of the biggest fears when it comes to deadlifts are lower back injuries. I can’t stress it enough: deadlifts don’t injure your back, it’s flaws in the lifter’s form that can cause this.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
➕ One of those typical flaws is excessive overextending of the lower back when locking out the deadlift. Often times this movement pattern resembles that of an anterior pelvic tilt which is when your pelvis is rotated forward thus forcing your spine to curve. The problem here is the combination of load and overextended lumbar spine which can lead to compressions of your discs in this area.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
➕ Often times this is not due to serious underlying conditions but just a lack of proper motor control. In order to address that make sure your core is engaged !throughout! the whole lift and that you utilize a proper diaphragmatic breathing technique. Often times lifters don’t enter the lockout phase with a braced core which proves fatal as there is no way to properly brace it anymore once your reached the lockout. ⠀⠀⠀⠀⠀⠀⠀
➕ In addition to that make sure to squeeze your glutes when locking out. This ensures your pelvic being slightly pushed forward into a more spinal friendly position.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Happy Glute and Core-squeezing. Give it a try and let me know how it worked for you!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔥🔈🔥Tag a friend who should see this! I truly appreciate every like, comment and share!
.
.
.
#musclebuilding #buildmuscle #pushpulllegs #pushday #pullday #squat #squats #glutes #quads #hamstrings #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #girlswhodeadlift #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #deadlifting #deadlifts #mobility #yogafit #iifym

THE SCIENCE BEHIND THE PUMP FOR MUSCLE GROWTH - read below👇
- 
Follow @P.T.Pete for daily fitness/nutrition tips & education📚
- 
If you’ve ever felt the burn of an exercise or had the “pump” in the gym, then you’ve felt the effects of metabolic stress. Scientists used to question bodybuilders when they said the “pump” caused their muscles to become larger. After more investigation, it seems as though they were onto something.
- 
Metabolic stress causes cell swelling around the muscle, which helps to contribute to muscle growth without necessarily increasing the size of the muscle cells. This is from the addition of muscle glycogen, which helps to swell the muscle along with connective tissue growth. This type of growth is known as sarcoplasmic hypertrophy and is one of the ways that people can get the appearance of larger muscles without increases in strength.
- 
For muscle breakdown and growth to occur you must force your muscles to adapt by creating stress that is different than the previous threshold your body has already adapted to. This is can be done by , continually changing your exercises so that you can damage more total muscle fibers and pushing your muscles to fatigue while getting a “pump.” After the workout is completed, the most important part begins which is adequate rest and providing ample fuel to your muscles so they can regenerate and grow.
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#buildmuscle #muscular #musclebuilding #deadlifts  #backworkout #legworkout #backday #squat #squats #glutes #quads #hamstrings #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #mobility #yogafit #iifym

THE SCIENCE BEHIND THE PUMP FOR MUSCLE GROWTH - read below👇
-
Follow @P.T.Pete for daily fitness/nutrition tips & education📚
-
If you’ve ever felt the burn of an exercise or had the “pump” in the gym, then you’ve felt the effects of metabolic stress. Scientists used to question bodybuilders when they said the “pump” caused their muscles to become larger. After more investigation, it seems as though they were onto something.
-
Metabolic stress causes cell swelling around the muscle, which helps to contribute to muscle growth without necessarily increasing the size of the muscle cells. This is from the addition of muscle glycogen, which helps to swell the muscle along with connective tissue growth. This type of growth is known as sarcoplasmic hypertrophy and is one of the ways that people can get the appearance of larger muscles without increases in strength.
-
For muscle breakdown and growth to occur you must force your muscles to adapt by creating stress that is different than the previous threshold your body has already adapted to. This is can be done by , continually changing your exercises so that you can damage more total muscle fibers and pushing your muscles to fatigue while getting a “pump.” After the workout is completed, the most important part begins which is adequate rest and providing ample fuel to your muscles so they can regenerate and grow.
.
.
.
.
.
.
#buildmuscle #muscular #musclebuilding #deadlifts #backworkout #legworkout #backday #squat #squats #glutes #quads #hamstrings #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #mobility #yogafit #iifym

Do you know what Progressive Overload is?🤔 👇Find out what it is below👇
- 
Follow @P.T.Pete for daily fitness/nutrition tips & education📚
- 
Underlying all progression of natural muscle growth is the ability to continually put more stress on the muscles. This stress is a major component involved in the growth of a muscle and disrupts homeostasis within your body. The stress and subsequent disruption in homeostasis causes three main mechanisms that spur on muscle growth.
- 
In order to produce muscle growth, you have to apply a load of stress greater than what your body or muscles had previously adapted too. How do you do this? The main way is to lift progressively heavier weights or to increase your training volume.
- 
This additional tension on the muscle helps to cause changes in the chemistry of the muscle, allowing for growth factors that include mTOR activation and satellite cell activation.
Muscular tension also most dramatically effects the connection of the motor units with the muscle cells.
- 
An important, but often neglected step in creating a custom workout plan involves choosing a progression plan. Progression, also called progressive overload, is the addition of weight over time.
Progression begins on the set level, with the addition of reps. Eventually when we are capable of performing a quality number of reps per set, we add weight to make the set more challenging once again.
- 
Progressive overload is the fuel that drives muscle gains. Without progression, or the addition of weight over time, you won't see much in the way of muscle gains. While the muscle building process does not require you to train for absolute strength, it does require you to dramatically improve your strength above and beyond where it is now.
- 
Remember this truth: no one with a substantial amount of muscle mass is weak. Focus on progressing in standard hypertrophy – muscle building – rep ranges. -

Do you know what Progressive Overload is?🤔 👇Find out what it is below👇
-
Follow @P.T.Pete for daily fitness/nutrition tips & education📚
-
Underlying all progression of natural muscle growth is the ability to continually put more stress on the muscles. This stress is a major component involved in the growth of a muscle and disrupts homeostasis within your body. The stress and subsequent disruption in homeostasis causes three main mechanisms that spur on muscle growth.
-
In order to produce muscle growth, you have to apply a load of stress greater than what your body or muscles had previously adapted too. How do you do this? The main way is to lift progressively heavier weights or to increase your training volume.
-
This additional tension on the muscle helps to cause changes in the chemistry of the muscle, allowing for growth factors that include mTOR activation and satellite cell activation.
Muscular tension also most dramatically effects the connection of the motor units with the muscle cells.
-
An important, but often neglected step in creating a custom workout plan involves choosing a progression plan. Progression, also called progressive overload, is the addition of weight over time.
Progression begins on the set level, with the addition of reps. Eventually when we are capable of performing a quality number of reps per set, we add weight to make the set more challenging once again.
-
Progressive overload is the fuel that drives muscle gains. Without progression, or the addition of weight over time, you won't see much in the way of muscle gains. While the muscle building process does not require you to train for absolute strength, it does require you to dramatically improve your strength above and beyond where it is now.
-
Remember this truth: no one with a substantial amount of muscle mass is weak. Focus on progressing in standard hypertrophy – muscle building – rep ranges. -

THE 4 “MORE’S” OF BUILDING MUSCLE by @kruckifitness
-
When trying to build muscle, simply doing specific things more will be very beneficial along the way. Here’s 4 things I would try to do more to make ore muscle building progress.
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(1) MORE OVERLOAD: You need to be progressively overloading consistently if you want your muscle to grow. This can be done through the process of progressive overload. Try to increase your training volume weekly by adding reps, sets or weight.
-
(2) MORE CALORIES: You gotta eat more to gain more muscle. Make sure you’re in a caloric surplus, or you simply won’t make any good progress. Aim to eat 16-18 calories per pound of bodyweight.
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(3) MORE WATER: You need to drink plenty of water. Doing so will help aid in muscle recovery and also aid in digestion. Aim to drink 2/3 of your bodyweight (lbs) in ounces.
-
(4) MORE SLEEP: Sleep is when the muscle really grows. If you don’t sleep enough, you’re decreasing the time for your muscles to recover. Try to get 7-9 hours/night.
-
Which one do you need to do more? Let me know in the comments!
-
#eatbig #buildmuscle #kruckifitness #muscle #musclebuilding #gainmuscle #musclegains #musclemania #gymmemes #musclefood #wheyprotein  #strengthtraining #strengthandconditioning #strengthening #gainmuscle #gains💪 #fitnesslife #fitnessfreaks #fitnesstips #gymflo #gymshark #fitnessboy #creatine #workouts #workoutroutine #workouts #goodworkout #gotothegym #bodybuildinglifestyle #bodybuildinglife

THE 4 “MORE’S” OF BUILDING MUSCLE by @kruckifitness
-
When trying to build muscle, simply doing specific things more will be very beneficial along the way. Here’s 4 things I would try to do more to make ore muscle building progress.
-
(1) MORE OVERLOAD: You need to be progressively overloading consistently if you want your muscle to grow. This can be done through the process of progressive overload. Try to increase your training volume weekly by adding reps, sets or weight.
-
(2) MORE CALORIES: You gotta eat more to gain more muscle. Make sure you’re in a caloric surplus, or you simply won’t make any good progress. Aim to eat 16-18 calories per pound of bodyweight.
-
(3) MORE WATER: You need to drink plenty of water. Doing so will help aid in muscle recovery and also aid in digestion. Aim to drink 2/3 of your bodyweight (lbs) in ounces.
-
(4) MORE SLEEP: Sleep is when the muscle really grows. If you don’t sleep enough, you’re decreasing the time for your muscles to recover. Try to get 7-9 hours/night.
-
Which one do you need to do more? Let me know in the comments!
-
#eatbig #buildmuscle #kruckifitness #muscle #musclebuilding #gainmuscle #musclegains #musclemania #gymmemes #musclefood #wheyprotein #strengthtraining #strengthandconditioning #strengthening #gainmuscle #gains 💪 #fitnesslife #fitnessfreaks #fitnesstips #gymflo #gymshark #fitnessboy #creatine #workouts #workoutroutine #workouts #goodworkout #gotothegym #bodybuildinglifestyle #bodybuildinglife

Some great reality checks here😉👇🏻 #repost @liftrunbang
If you don’t know what Occam’s Razor is, then it’s the philosophical principle that the simplest answer is usually the correct one.
-
The two problems above usually have some fairly simplistic answers.  Yet the net is filled with highly confused people about how to see these things come to fruition.
-
“I can’t grow muscle.”
-
What you really mean most likely is that you’re past the noob gains, and are frustrated that it’s slow going now.  Here’s what you need to understand.
-
Muscle growth is slow after the noob gains.  It will be slow from here on out.  The best way to facilitate growth is to focus on the following...
1.  Getting stronger and mechanically loading the muscle.
2. That means progressive overload in a rep range that allows you to get enough stimulating reps for growth in.  Typically that’s sets of 6-10 to failure.
3. This means repeating exercises for a long period of time and to stop having training ADD.
-
It also means eating enough to support the growth process.  That’s called a calorie surplus. If you’re trying to hang on to your abs while growing maximally then that’s counter productive.  Train to grow - eat to grow.
-
Can’t lose fat?
-
Think you’re already in a deficit?
-
If you’re not losing at all, then most likely you’re not in an energy deficit.  So it’s very likely you need to actually weigh and track your intake for a while, and that includes everything you eat.  Even the little bites here and there.  You’d be surprised at what you’re sneaking in but not counting when you aren’t actively tracking.
-
Move more.  Take the stairs.  Park far away from the buildings you’re going into.  Take a stroll every morning or evening if you’re not already.  The only way you’re going to lose fat is to create an energy deficit.  There’s no secrets here.
-
Both of these require patience, effort, and consistency. If you’re lacking in any of those then don’t expect the results you’re not working for.
-
Thanks for coming to my Ted talk.

Some great reality checks here😉👇🏻 #repost @liftrunbang
If you don’t know what Occam’s Razor is, then it’s the philosophical principle that the simplest answer is usually the correct one.
-
The two problems above usually have some fairly simplistic answers. Yet the net is filled with highly confused people about how to see these things come to fruition.
-
“I can’t grow muscle.”
-
What you really mean most likely is that you’re past the noob gains, and are frustrated that it’s slow going now. Here’s what you need to understand.
-
Muscle growth is slow after the noob gains. It will be slow from here on out. The best way to facilitate growth is to focus on the following...
1. Getting stronger and mechanically loading the muscle.
2. That means progressive overload in a rep range that allows you to get enough stimulating reps for growth in. Typically that’s sets of 6-10 to failure.
3. This means repeating exercises for a long period of time and to stop having training ADD.
-
It also means eating enough to support the growth process. That’s called a calorie surplus. If you’re trying to hang on to your abs while growing maximally then that’s counter productive. Train to grow - eat to grow.
-
Can’t lose fat?
-
Think you’re already in a deficit?
-
If you’re not losing at all, then most likely you’re not in an energy deficit. So it’s very likely you need to actually weigh and track your intake for a while, and that includes everything you eat. Even the little bites here and there. You’d be surprised at what you’re sneaking in but not counting when you aren’t actively tracking.
-
Move more. Take the stairs. Park far away from the buildings you’re going into. Take a stroll every morning or evening if you’re not already. The only way you’re going to lose fat is to create an energy deficit. There’s no secrets here.
-
Both of these require patience, effort, and consistency. If you’re lacking in any of those then don’t expect the results you’re not working for.
-
Thanks for coming to my Ted talk.

🔥TIMELINE OF RESULTS🔥
.
Follow @roballenfitness for more fitness/nutrition info 👊🏼
.
Here’s a great post by @skiman.factual.fitness outlining what kind of results you should expect realistically 👍🏼
.
I know that everyone is in a big hurry to make huge transformations and the point of this post is to not deter individuals from what is possible but to educate them into what is more realistic whenever it does come down to what to expect with transforming your body.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Its going to hard work regardless of who you are, its' not easy. If it were, everyone in the gym would look amazing and that's not the case.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
What to expect is at the beginning of your journey is to lose some big time weight, you've been feeding your body all kinds of different foods. If you are new to tracking etc. expect to lose a ton of water, we normally call this a flush. It's not fat, it's just water i.e. junk weight
.
Next comes to the subtle changes, belts loosening up, clothes feeling a bit different, you start to feel better and that the progress is working. Now besides you noticing differences, here comes all the people around you noticing changes. Of course this feels great because it's validation that you are on the right track
.
You further see even more drastic changes, body fat levels drop, you stay focused and stick to the process i.e. "trust in the process".
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Everything is going great, you are on cloud 9!!! You feel great, you start to walk with your head up high, confidence is through the roof. You pick out new clothes, you feel good and you look good.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Finally, it's the final nail in the coffin. It's your lifestyle, it's like brushing your teeth now. What may of seemed impossible a year ago is the norm. People around can't believe the will power you possess. The determination to do this over and over again. You are disciplined. It's is now your LIFE!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Let me know if you’ve got any questions 🤔
.
.
.
.
#leangains #fitness #iifym #results #bodytransformation #workouttips #workoutmotivation #iifymgirls #gymternet #montrealfitness #losefat #fatloss #weightloss #weightwatchers #weightmanagement #buildmuscle #strengthtraining

🔥TIMELINE OF RESULTS🔥
.
Follow @roballenfitness for more fitness/nutrition info 👊🏼
.
Here’s a great post by @skiman.factual.fitness outlining what kind of results you should expect realistically 👍🏼
.
I know that everyone is in a big hurry to make huge transformations and the point of this post is to not deter individuals from what is possible but to educate them into what is more realistic whenever it does come down to what to expect with transforming your body.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Its going to hard work regardless of who you are, its' not easy. If it were, everyone in the gym would look amazing and that's not the case.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
What to expect is at the beginning of your journey is to lose some big time weight, you've been feeding your body all kinds of different foods. If you are new to tracking etc. expect to lose a ton of water, we normally call this a flush. It's not fat, it's just water i.e. junk weight
.
Next comes to the subtle changes, belts loosening up, clothes feeling a bit different, you start to feel better and that the progress is working. Now besides you noticing differences, here comes all the people around you noticing changes. Of course this feels great because it's validation that you are on the right track
.
You further see even more drastic changes, body fat levels drop, you stay focused and stick to the process i.e. "trust in the process".
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Everything is going great, you are on cloud 9!!! You feel great, you start to walk with your head up high, confidence is through the roof. You pick out new clothes, you feel good and you look good.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Finally, it's the final nail in the coffin. It's your lifestyle, it's like brushing your teeth now. What may of seemed impossible a year ago is the norm. People around can't believe the will power you possess. The determination to do this over and over again. You are disciplined. It's is now your LIFE!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Let me know if you’ve got any questions 🤔
.
.
.
.
#leangains #fitness #iifym #results #bodytransformation #workouttips #workoutmotivation #iifymgirls #gymternet #montrealfitness #losefat #fatloss #weightloss #weightwatchers #weightmanagement #buildmuscle #strengthtraining

Most Recent

⚡Follow @the.fitness.buffs for more fitness & nutrition info!! 💪
___________________
Endurance
High Rep Low Weight
Reps: 15+
Endurance training focuses on specific goals, like for sports and repping out exercises as much as you can. Some Hypertrophy is involved but not maximized.

Hypertrophy
Medium Rep Medium Weight
Reps: 8-12 
For all Bodybuilders, hypertrophy is all about building muscle and maximizing gains. Some strength will be involved.

Strength
Low Rep High Weight
Reps: 4-6
For all trying to maximize strength gains and Increase weight on lifts. Workouts will mostly include compound lifts and some hypertrophy will be involved.

Max Strength
Low Rep High-Max Weight
Reps: 1-3
For all competeting lifters or someone whos trying to figure out their 1 rep max to calculate certain percentages for workouts (Example: 1 set of 8 reps 70% of 1 rep max).
___________________
Tag a friend that needs to see this!👇
___________________
Be sure to turn on our post notifications to never miss a post! 📲
__________________
#musclescience #gymfit #naturalbodybuilding #workoutroutine #exercise #nutrition #weightgain #musclebuilding #musclegain #muscle #fitnessfam #buildmuscle #musclebuilding #getshredded #jacked #armworkout #liftweights #upperbody #trainlikeabeast #trainhardorgohome #bulkseason #musclemass #naturalbodybuilder #musclegains #lowerbody #journeytofit #workouttips #fittips #fitsagram #fitnessmotivation

⚡Follow @the.fitness.buffs for more fitness & nutrition info!! 💪
___________________
Endurance
High Rep Low Weight
Reps: 15+
Endurance training focuses on specific goals, like for sports and repping out exercises as much as you can. Some Hypertrophy is involved but not maximized.

Hypertrophy
Medium Rep Medium Weight
Reps: 8-12
For all Bodybuilders, hypertrophy is all about building muscle and maximizing gains. Some strength will be involved.

Strength
Low Rep High Weight
Reps: 4-6
For all trying to maximize strength gains and Increase weight on lifts. Workouts will mostly include compound lifts and some hypertrophy will be involved.

Max Strength
Low Rep High-Max Weight
Reps: 1-3
For all competeting lifters or someone whos trying to figure out their 1 rep max to calculate certain percentages for workouts (Example: 1 set of 8 reps 70% of 1 rep max).
___________________
Tag a friend that needs to see this!👇
___________________
Be sure to turn on our post notifications to never miss a post! 📲
__________________
#musclescience #gymfit #naturalbodybuilding #workoutroutine #exercise #nutrition #weightgain #musclebuilding #musclegain #muscle #fitnessfam #buildmuscle #musclebuilding #getshredded #jacked #armworkout #liftweights #upperbody #trainlikeabeast #trainhardorgohome #bulkseason #musclemass #naturalbodybuilder #musclegains #lowerbody #journeytofit #workouttips #fittips #fitsagram #fitnessmotivation

TESTOSTERONE the muscle building hormones of human body.🏋️‍♂️ Why is TESTOSTERONE important?🤔 👉 Helps in gaining Lean Muscle Mass
👉 Boosts Metabolism
👉 Amazing Sex Drive
👉 Helps in Fat Loss
👉 Builds Strength
👉 Keeps you Active all day
👉 Keeps you in a Happy mood 👉 Increases your thinking capability
👉 Helps in Hair Growth
👉 Less Risk related to Heart 》Is your Testosterone level going down?? 》Are you feeling tired all day?? 》Are you experiencing muscle loss while gaining more fat percentage on your body?? 》Dealing with hair loss?? 》Depressed?? Here are some ways which can help you in naturally to boost up your testosterone levels.

Try to use these techniques and change your life from fat to fit, from sleepy to actice, from sad to happy.😃😄 Follow LEAN MUSCLE💪💪 for more new fitness content. 
#leangains #leanprotein #leanmuscle #leanbody #leanbodyworkout #workout #gymshark #gyms #gymtime #fitness #fitnesspro #fitnessenthusiast #gymaddict #exercises #bodybuilder #bodygoals #testosterone #testosteronebooster #buildmuscle #gainer #musclegainer #musclebuilder

TESTOSTERONE the muscle building hormones of human body.🏋️‍♂️ Why is TESTOSTERONE important?🤔 👉 Helps in gaining Lean Muscle Mass
👉 Boosts Metabolism
👉 Amazing Sex Drive
👉 Helps in Fat Loss
👉 Builds Strength
👉 Keeps you Active all day
👉 Keeps you in a Happy mood 👉 Increases your thinking capability
👉 Helps in Hair Growth
👉 Less Risk related to Heart 》Is your Testosterone level going down?? 》Are you feeling tired all day?? 》Are you experiencing muscle loss while gaining more fat percentage on your body?? 》Dealing with hair loss?? 》Depressed?? Here are some ways which can help you in naturally to boost up your testosterone levels.

Try to use these techniques and change your life from fat to fit, from sleepy to actice, from sad to happy.😃😄 Follow LEAN MUSCLE💪💪 for more new fitness content.
#leangains #leanprotein #leanmuscle #leanbody #leanbodyworkout #workout #gymshark #gyms #gymtime #fitness #fitnesspro #fitnessenthusiast #gymaddict #exercises #bodybuilder #bodygoals #testosterone #testosteronebooster #buildmuscle #gainer #musclegainer #musclebuilder

🔸ARM ANGLES INFLUENCE MUSCLE PROMINENCE IN THE FLAT DB BENCH PRESS  by @breitfit🔸⁣
⠀⠀⠀⠀⠀⠀⠀⠀⠀⁣
📝 I can’t stress enough how important it is to regularly tweak your exercises in order to keep progressing. A great way to tweak your bench press is switching from barbells to dumbbells regularly. But it doesn’t stop here. Just as vary grip width in the barbell bench press you can also adjust your dumbbell bench press by using different grips (supinated, pronated and neutral) as well as different arm angles. Even though you will always recruit all the relevant muscles that are involved in pressing, shifting arm angles (and grips) will make a difference regarding which muscle group gets more emphasis (which matters mostly in the lower position of the lift).⁣
⠀⠀⠀⠀⠀⠀⠀⠀⠀⁣
➕ When pressing around 70 degrees you will have a lot of emphasis on the sternocostal head of your Pectoralis Major muscle (= middle chest).⁣
⠀⠀⠀⠀⠀⠀⠀⠀⠀⁣
➕ When operating at an angle lower than 50 degrees emphasis shifts to the Anterior Deltoid, clavicular head of the Pectoralis Major (upper chest), and Triceps. Another benefit of this arm angle is an increased mobility of your shoulders in this position as well as less stress on these joints. This is why (dumbbell) bench pressing with smaller angles is a great way to keep pressing while having shoulder issues without increasing those issues further.⁣
⠀⠀⠀⠀⠀⠀⠀⠀⠀⁣
🔈 Tag a friend who should see this! 🔈⁣
⁣
Stay fit - Niklas 💪🏼♥️⁣
___________________________⁣
#musclebuilding #buildmuscle #pushpulllegs #pushday #fitness #bodybuilding #hypertrophy #workout #yogaformen #yogafit #benchpressing #benchpress #benchpressday #benchpresstips #chestdayworkout #chestworkouts #chestandtriceps #chestpress #chestworkout #chestday #chestexercise #chestdaybestday #fitnessislife #dumbbells #fitnesstips #fitnessinspo #fitnessgram #gymtips #dumbbells #dumbbellworkout

🔸ARM ANGLES INFLUENCE MUSCLE PROMINENCE IN THE FLAT DB BENCH PRESS by @breitfit 🔸⁣
⠀⠀⠀⠀⠀⠀⠀⠀⠀⁣
📝 I can’t stress enough how important it is to regularly tweak your exercises in order to keep progressing. A great way to tweak your bench press is switching from barbells to dumbbells regularly. But it doesn’t stop here. Just as vary grip width in the barbell bench press you can also adjust your dumbbell bench press by using different grips (supinated, pronated and neutral) as well as different arm angles. Even though you will always recruit all the relevant muscles that are involved in pressing, shifting arm angles (and grips) will make a difference regarding which muscle group gets more emphasis (which matters mostly in the lower position of the lift).⁣
⠀⠀⠀⠀⠀⠀⠀⠀⠀⁣
➕ When pressing around 70 degrees you will have a lot of emphasis on the sternocostal head of your Pectoralis Major muscle (= middle chest).⁣
⠀⠀⠀⠀⠀⠀⠀⠀⠀⁣
➕ When operating at an angle lower than 50 degrees emphasis shifts to the Anterior Deltoid, clavicular head of the Pectoralis Major (upper chest), and Triceps. Another benefit of this arm angle is an increased mobility of your shoulders in this position as well as less stress on these joints. This is why (dumbbell) bench pressing with smaller angles is a great way to keep pressing while having shoulder issues without increasing those issues further.⁣
⠀⠀⠀⠀⠀⠀⠀⠀⠀⁣
🔈 Tag a friend who should see this! 🔈⁣

Stay fit - Niklas 💪🏼♥️⁣
___________________________⁣
#musclebuilding #buildmuscle #pushpulllegs #pushday #fitness #bodybuilding #hypertrophy #workout #yogaformen #yogafit #benchpressing #benchpress #benchpressday #benchpresstips #chestdayworkout #chestworkouts #chestandtriceps #chestpress #chestworkout #chestday #chestexercise #chestdaybestday #fitnessislife #dumbbells #fitnesstips #fitnessinspo #fitnessgram #gymtips #dumbbells #dumbbellworkout

Good morning!! It’s Monday and this is a big week.  My new clients will learn about micronutrients this week. 
You hear me talk about macronutrients (macros) all the time, so what are they?

Macros are the main groups of food that make up our whole food nutrition in the FASTer Way. We focus on the big 3...carbs, protein, and fat.  In our program, we don’t count calories, instead we count the macros that we eat every day. 
That means we don’t cut out one food group or another. Because your body needs all three!! You need carbs to regulate hormones and provide energy. You need protein to build lean muscle. And you you need fat for optimal brain and body function.

I will be teaching my clients to stop counting calories and start to count macros; to think about food as fuel that our bodies need. 
So have a great week and get those macros in!! #monday #macro #macros #trackingmacros #buildmuscle #hormonebalance #brainhealth #foodisfuel #fasterwaytofatloss #fasterwaytofatlosscoach #fasterwaywithmeg #fastermeg

Good morning!! It’s Monday and this is a big week. My new clients will learn about micronutrients this week.
You hear me talk about macronutrients (macros) all the time, so what are they?

Macros are the main groups of food that make up our whole food nutrition in the FASTer Way. We focus on the big 3...carbs, protein, and fat. In our program, we don’t count calories, instead we count the macros that we eat every day.
That means we don’t cut out one food group or another. Because your body needs all three!! You need carbs to regulate hormones and provide energy. You need protein to build lean muscle. And you you need fat for optimal brain and body function.

I will be teaching my clients to stop counting calories and start to count macros; to think about food as fuel that our bodies need.
So have a great week and get those macros in!! #monday #macro #macros #trackingmacros #buildmuscle #hormonebalance #brainhealth #foodisfuel #fasterwaytofatloss #fasterwaytofatlosscoach #fasterwaywithmeg #fastermeg

CHEST WORKOUT
-
▶Dm us for Affordable Training & Nutrition Programs
▶Follow & share gym_fit_union for more daily videos⠀⠀⠀⠀⠀⠀⠀⠀⠀
▶Tag your friends so they can enjoy this post⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
#foodporn #food #foodgasm #fitness⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
#fitnessmotivation #losefatfast #buildmuscle #bodybuilder #gym #gymtime #leanmuscle #fitnessaddict #buildmuscle #healthyfood #healtylife #follow #videoedits #love #gym #gymlife #gymtime #fitnesstips #fitnesstipsters

CHEST WORKOUT
-
▶Dm us for Affordable Training & Nutrition Programs
▶Follow & share gym_fit_union for more daily videos⠀⠀⠀⠀⠀⠀⠀⠀⠀
▶Tag your friends so they can enjoy this post⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
#foodporn #food #foodgasm #fitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
#fitnessmotivation #losefatfast #buildmuscle #bodybuilder #gym #gymtime #leanmuscle #fitnessaddict #buildmuscle #healthyfood #healtylife #follow #videoedits #love #gym #gymlife #gymtime #fitnesstips #fitnesstipsters

🔥 Rear-foot elevated split squat + single-leg deadlift combo 👇🏻⁣
⁣
⏩ Both rear-foot elevated split squats (RFEs) and single-leg deadlifts (SLDLs) are staples in my own training, so I always try to make it a priority to do both movements (or slight variations) 1-2x a week. As I've been shorter on time lately, though, I've been seeking out how to make adjustments to maximize the time I have to train. ⁣
⁣
✅ This RFE + SLDL combo fits the bill here as it's a doozy of a pairing that essentially hammers the entire lower body in a unilateral fashion. It's valuable in that it forces every muscle in the quads, glutes, and hamstrings to withstand constant tension, provide ample stability, and maintain full-body control throughout the entire duration of both movements.⁣
⁣
👌🏻 One of the reasons I like this combination is because both movements have similar loading capacities, which means that it doesn't require short-changing one exercise for the other with dissimilar loads (e.g., a lunge to overhead press combo, which makes the lunge aspect of it essentially worthless as the overhead press requires significantly lighter loads). In the past I've talked about how unilateral training isn't solely reserved for high-rep ranges, so I like pushing the limits here in terms of loading as long as I can keep my technique dialed in. ⁣
⁣
📝 Granted, these are both fairly advanced movements, so going out for the first time and trying to perform 4 sets of 10 reps on each side here is more than likely going to end up poorly. If you're not there yet, master the static split squat first, the SLDL next, and progress to this combination only when you're ready for it.

🔥 Rear-foot elevated split squat + single-leg deadlift combo 👇🏻⁣

⏩ Both rear-foot elevated split squats (RFEs) and single-leg deadlifts (SLDLs) are staples in my own training, so I always try to make it a priority to do both movements (or slight variations) 1-2x a week. As I've been shorter on time lately, though, I've been seeking out how to make adjustments to maximize the time I have to train. ⁣

✅ This RFE + SLDL combo fits the bill here as it's a doozy of a pairing that essentially hammers the entire lower body in a unilateral fashion. It's valuable in that it forces every muscle in the quads, glutes, and hamstrings to withstand constant tension, provide ample stability, and maintain full-body control throughout the entire duration of both movements.⁣

👌🏻 One of the reasons I like this combination is because both movements have similar loading capacities, which means that it doesn't require short-changing one exercise for the other with dissimilar loads (e.g., a lunge to overhead press combo, which makes the lunge aspect of it essentially worthless as the overhead press requires significantly lighter loads). In the past I've talked about how unilateral training isn't solely reserved for high-rep ranges, so I like pushing the limits here in terms of loading as long as I can keep my technique dialed in. ⁣

📝 Granted, these are both fairly advanced movements, so going out for the first time and trying to perform 4 sets of 10 reps on each side here is more than likely going to end up poorly. If you're not there yet, master the static split squat first, the SLDL next, and progress to this combination only when you're ready for it.

💥5 Keys and tips before starting a prep 💥 .

With competition prep season upon us, I pulled out this picture from the prep files to give some good thoughts about things to do before a prep. .

Here are 5 tips I recommend before starting a contest prep: . - 🔑 Make sure you are fully emotionally and mentally stable and prepared for your prep. There will be a roller coaster throughout the process and you need to ensure you’re fully able to handle that. . - 🔑 The people closest to you need to be fully onboard and supportive, if not, remove them from your life or limit them temporarily during this process. We would hope those around you always support you but in reality this sport is odd, people won’t understand, and you can’t have the negative around you. . - 🔑 Be financially set and stable!! Having to drop out of a prep due to finances is a terrible thing and can be quite embarrassing, it happened to me years ago before I ever did my first show. Also, we don’t want to see you starting a gofundme for your hobby. . - 🔑 Reverse diet yourself and be at a low cardio level with your metabolism at a stable level before prepping. This will set you up for a much more successful and easier prep. . - 🔑 Hire a coach. Unless you’ve prepped for countless shows and fully understand your body, what it needs, how you should make correct changes etc then you shouldn’t be prepping yourself. Even then I always will still recommend a coach, because if the best of every sport has a coach/trainer why wouldn’t you?

💥5 Keys and tips before starting a prep 💥 .

With competition prep season upon us, I pulled out this picture from the prep files to give some good thoughts about things to do before a prep. .

Here are 5 tips I recommend before starting a contest prep: . - 🔑 Make sure you are fully emotionally and mentally stable and prepared for your prep. There will be a roller coaster throughout the process and you need to ensure you’re fully able to handle that. . - 🔑 The people closest to you need to be fully onboard and supportive, if not, remove them from your life or limit them temporarily during this process. We would hope those around you always support you but in reality this sport is odd, people won’t understand, and you can’t have the negative around you. . - 🔑 Be financially set and stable!! Having to drop out of a prep due to finances is a terrible thing and can be quite embarrassing, it happened to me years ago before I ever did my first show. Also, we don’t want to see you starting a gofundme for your hobby. . - 🔑 Reverse diet yourself and be at a low cardio level with your metabolism at a stable level before prepping. This will set you up for a much more successful and easier prep. . - 🔑 Hire a coach. Unless you’ve prepped for countless shows and fully understand your body, what it needs, how you should make correct changes etc then you shouldn’t be prepping yourself. Even then I always will still recommend a coach, because if the best of every sport has a coach/trainer why wouldn’t you?

MONDAY.
Show up.
Put in the work.
Get it done.
Progress is built by taking steps everyday towards your goals.
Even if they are tiny steps.
Tiny steps forward ARE STILL STEPS FORWARD.
Choose to take a step forward today.
I promise it will be worth it.
❤
.
.
.
.
.
#LiveLifeToTheFull #LifeMoreAbundant #TellYourStory #DocumentYourJourney #StayTheCourse #HealthJourney #CrushYourGoals #OneStepAtATime #GetOutOfYourWay #BuildYourLife #GetYouSome #GymDayEveryDay #GirlsWhoLift #GirlsWhoGym #ShowUpForYourLife #BeABetterYou #DoItAnyway #WorkOnYou #StrongNotSkinny #BuildMuscle #MoveYourBody #LoveYourself #MondayMotivation

MONDAY.
Show up.
Put in the work.
Get it done.
Progress is built by taking steps everyday towards your goals.
Even if they are tiny steps.
Tiny steps forward ARE STILL STEPS FORWARD.
Choose to take a step forward today.
I promise it will be worth it.

.
.
.
.
.
#LiveLifeToTheFull #LifeMoreAbundant #TellYourStory #DocumentYourJourney #StayTheCourse #HealthJourney #CrushYourGoals #OneStepAtATime #GetOutOfYourWay #BuildYourLife #GetYouSome #GymDayEveryDay #GirlsWhoLift #GirlsWhoGym #ShowUpForYourLife #BeABetterYou #DoItAnyway #WorkOnYou #StrongNotSkinny #BuildMuscle #MoveYourBody #LoveYourself #MondayMotivation

Does Everything You Eat Have To Be Organic and Grass Fed?🥦🥩
.
There is a tendency in the nutrition world for people to post pictures of organic and grass-fed meals that say, “eat this” because the quality is better.
.
It’s true that you need to spend 90 percent of your time eating whole, minimally processed foods if you want to be healthy.
.
Two quick ways to identify processed foods are:
.
1️⃣If it’s incapable of rotting
.
2️⃣Whenever you see the words “fat-free or low-fat”, think of the words…chemical shit storm.
.
Does this mean you have to buy all organic and grass fed?
.
No.
.
It’s all about YOUR priorities.
.
I’m a meat eater so Grass Fed Beef and Chicken are worth spending more money on to me.
.
Whatever your beliefs are one thing we should all do when possible is buy local.
.
Veggies and Nuts I get at a regular store and search for the best quality at a price that’s in my budget.
.
Eating healthy means focusing, on eating a variety of fruits and veggies (eat the rainbow baby) and lean proteins.
.
Don’t forget that a calorie is still a calorie, so don’t get crazy.😜
.
Oh yeah, spend most of your time shopping the perimeter aisles of the grocery store, your abs will thank you for it.
.
P.S. Spots for my 28-Day Challenge Dallas will be fillin’ up fast. Down to five spots left.
.
If you want to get lean for the holidays and set yourself for a...
.
A. Huge fat loss Win for the rest of the year.
.
B. Optimize insulin sensitivity so you can add lean muscle (and not fat) this winter, give me a 🙂 in the comments and I'll message you the details.

Does Everything You Eat Have To Be Organic and Grass Fed?🥦🥩
.
There is a tendency in the nutrition world for people to post pictures of organic and grass-fed meals that say, “eat this” because the quality is better.
.
It’s true that you need to spend 90 percent of your time eating whole, minimally processed foods if you want to be healthy.
.
Two quick ways to identify processed foods are:
.
1️⃣If it’s incapable of rotting
.
2️⃣Whenever you see the words “fat-free or low-fat”, think of the words…chemical shit storm.
.
Does this mean you have to buy all organic and grass fed?
.
No.
.
It’s all about YOUR priorities.
.
I’m a meat eater so Grass Fed Beef and Chicken are worth spending more money on to me.
.
Whatever your beliefs are one thing we should all do when possible is buy local.
.
Veggies and Nuts I get at a regular store and search for the best quality at a price that’s in my budget.
.
Eating healthy means focusing, on eating a variety of fruits and veggies (eat the rainbow baby) and lean proteins.
.
Don’t forget that a calorie is still a calorie, so don’t get crazy.😜
.
Oh yeah, spend most of your time shopping the perimeter aisles of the grocery store, your abs will thank you for it.
.
P.S. Spots for my 28-Day Challenge Dallas will be fillin’ up fast. Down to five spots left.
.
If you want to get lean for the holidays and set yourself for a...
.
A. Huge fat loss Win for the rest of the year.
.
B. Optimize insulin sensitivity so you can add lean muscle (and not fat) this winter, give me a 🙂 in the comments and I'll message you the details.

Workouts built to help women feel strong and confident. Try 7-days of fitness training for free! @shockfitapp 
www.shocktraining.com

Workouts built to help women feel strong and confident. Try 7-days of fitness training for free! @shockfitapp
www.shocktraining.com

We can't promise you that it will be easy, but we can promise you that it will be worth it 🏋🏾‍♀️ High Intensity Interval Training at Zone.

Location : @footballfactoryja

For more details, give us a call at 1-876-885-4696

#hiit #hiitworkout #hiitcardio
#hiittraining #hiitcircuit
#hiitburn #hiitclass #hiitchallenge #hiitabs  #bodyweighthiit #hiitlegs #hiitarms #hiitabs #gym #gymmotivation #gymlife #bodyweightworkout #buildmuscle #weightloss #loseweight #weightlosstransformation #exercise #exercisemotivation #workout #workoutmotivation #fitness #fitnessmotivation #cardioexercises

We can't promise you that it will be easy, but we can promise you that it will be worth it 🏋🏾‍♀️ High Intensity Interval Training at Zone.

Location : @footballfactoryja

For more details, give us a call at 1-876-885-4696

#hiit #hiitworkout #hiitcardio
#hiittraining #hiitcircuit
#hiitburn #hiitclass #hiitchallenge #hiitabs #bodyweighthiit #hiitlegs #hiitarms #hiitabs #gym #gymmotivation #gymlife #bodyweightworkout #buildmuscle #weightloss #loseweight #weightlosstransformation #exercise #exercisemotivation #workout #workoutmotivation #fitness #fitnessmotivation #cardioexercises

#Repost @nutritionculture
・・・
🔥THE TRUTH ABOUT FAT LOSS🔥
-
-
________________
Not losing fat?

It’s not because of your hormones.

Nor is it because of your metabolism.

Genetics? Nope not that.

Hmm.. could it be your insulin? Nope. That’s not it either.

You’re not losing fat because the “calorie deficit” you’ve been on has actually been a calorie surplus this whole time.

Here’s what you should do: Track your weight for a week in the AM and PM and note down the numbers. Add up the numbers and find the weekly average. Compare it to the previous week and see if you’ve made progress. If you haven’t, readjust your calories and repeat.

But don’t go and blame other factors for your weight loss when you can’t stay consistent with your calorie deficit for a 1month+.

#Repost @nutritionculture
・・・
🔥THE TRUTH ABOUT FAT LOSS🔥
-
-
________________
Not losing fat?

It’s not because of your hormones.

Nor is it because of your metabolism.

Genetics? Nope not that.

Hmm.. could it be your insulin? Nope. That’s not it either.

You’re not losing fat because the “calorie deficit” you’ve been on has actually been a calorie surplus this whole time.

Here’s what you should do: Track your weight for a week in the AM and PM and note down the numbers. Add up the numbers and find the weekly average. Compare it to the previous week and see if you’ve made progress. If you haven’t, readjust your calories and repeat.

But don’t go and blame other factors for your weight loss when you can’t stay consistent with your calorie deficit for a 1month+.

Let's start this week off right! Time to set the pace! Everyday is a new change to get better! ❤👑

Let's start this week off right! Time to set the pace! Everyday is a new change to get better! ❤👑

No thanks carbs!

No thanks carbs!

Our office is NOW OFFERING EMSCULPT, EMTONE, and VANQUISH treatments!!
What does this mean?
Non invasive muscle building, fat burning, cellulite reduction, and skin tightening/firming in areas such as abdomen, buttocks, legs, and arms. ITS TRUE! 
Swipe to see Emsculpt and Emtone in action! 
Call for more information or to set up a consultation today! #emsculpt #fatreduction #burnfat #buildmuscle

Our office is NOW OFFERING EMSCULPT, EMTONE, and VANQUISH treatments!!
What does this mean?
Non invasive muscle building, fat burning, cellulite reduction, and skin tightening/firming in areas such as abdomen, buttocks, legs, and arms. ITS TRUE!
Swipe to see Emsculpt and Emtone in action!
Call for more information or to set up a consultation today! #emsculpt #fatreduction #burnfat #buildmuscle

Cu toti stim ca sportul este un izvor de sănătate , prospeţime si un factor de longevitate, dar multi dintre noi nu ne folosim de el. Asa ca intrebarea mea este cand vei incepe sa te bucuri la maxim de toate beneficile acestuia ?
.
.
.
#cardio #team #join #cardioclass #greatness #community #joinus #action #training #loseweightnow #herbalifenutrition #buildmuscle #gabrielbalan #boys #girls #results #trainwithus #brasov #miercureaciuc #bucuresti #toplita #pilates #fitness #functionalcircuit #wecandoit #youcandoit #starttoday #joinmyteam #onlinecoaching  #wellnessclub #trainwithus

Cu toti stim ca sportul este un izvor de sănătate , prospeţime si un factor de longevitate, dar multi dintre noi nu ne folosim de el. Asa ca intrebarea mea este cand vei incepe sa te bucuri la maxim de toate beneficile acestuia ?
.
.
.
#cardio #team #join #cardioclass #greatness #community #joinus #action #training #loseweightnow #herbalifenutrition #buildmuscle #gabrielbalan #boys #girls #results #trainwithus #brasov #miercureaciuc #bucuresti #toplita #pilates #fitness #functionalcircuit #wecandoit #youcandoit #starttoday #joinmyteam #onlinecoaching #wellnessclub #trainwithus

Trained this 13 year old beast yesterday to be more physical when he plays basketball.  I put a weighted vest on him and made him go through me, a 205lbs grown man.  This kid is special!  @noahyohannes__  #fit #fitness #broscience #bulking #flexibility #buildmuscle #cuttingseason #musclegain #aesthetictumblr #aestheticarmy #strongaf #pumpingiron #doyouevenlift #sportsspecifictraining #truenutrition #hectormania_fitness #sportstraining #sports #meathead #elitefts #health #fitnessmotivation #fitnessinspiration #gains #weare24

Trained this 13 year old beast yesterday to be more physical when he plays basketball. I put a weighted vest on him and made him go through me, a 205lbs grown man. This kid is special! @noahyohannes__ #fit #fitness #broscience #bulking #flexibility #buildmuscle #cuttingseason #musclegain #aesthetictumblr #aestheticarmy #strongaf #pumpingiron #doyouevenlift #sportsspecifictraining #truenutrition #hectormania_fitness #sportstraining #sports #meathead #elitefts #health #fitnessmotivation #fitnessinspiration #gains #weare24

Lentils, a superfood filled with all the nutrients you need... specially proteins.
Do you know that a cup of lentil contains 18 grams of protein????
Are you ready to build more muscles? ..
Lentejas, el superalimento lleno de los nutrientes que tu cuerpo necesita... especialmente proteinas.
Sabias, una taza de lentejas contiene 18 gramos de proteinas?
Estas listo para hacer musculos?

#healthybitezdfw
#mondaymotivation #happymonday

Lentils, a superfood filled with all the nutrients you need... specially proteins.
Do you know that a cup of lentil contains 18 grams of protein????
Are you ready to build more muscles? ..
Lentejas, el superalimento lleno de los nutrientes que tu cuerpo necesita... especialmente proteinas.
Sabias, una taza de lentejas contiene 18 gramos de proteinas?
Estas listo para hacer musculos?

#healthybitezdfw
#mondaymotivation #happymonday

The best in progress support supplement to get you through the training of the day.  #teamgreenoctober19  Code: Sking10 saves you 10% off now!
Follow the link in my profile. 
#musclegen #fitnessmotivation #strongman #Powerlifting #protein #supplements #nutrition #preworkout #gainz #buildmuscle #fitness #FocusOnYourGoal #Train4U #Fifty1notfinished 🤘
@musclegen_militia

The best in progress support supplement to get you through the training of the day. #teamgreenoctober19   Code: Sking10 saves you 10% off now!
Follow the link in my profile.
#musclegen #fitnessmotivation #strongman #Powerlifting #protein #supplements #nutrition #preworkout #gainz #buildmuscle #fitness #FocusOnYourGoal #Train4U #Fifty1notfinished 🤘
@musclegen_militia

🔥The Only 6 Shoulders Exercises You will Ever Need! 
_
➡️Follow @thegoldlane_ For Daily Fitness Advices 👆🔥
⠀
↪️SAVE |TAG A FRIEND WHO SHOULD SEE IT! ⠀
⠀ 
Looking to make your shoulder broader? ⠀
💯Build bigger, broader shoulders with these 6 powerful exercises! .
What is your favorite shoulders exercise? Comment below 👇
_
Follow 👉🏻 @thegoldlane_👈🏻
Follow 👉🏻 @thegoldlane_👈🏻 .
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#bodybuilding #gympost #gainsville #pushday #getswole #pushworkout #fitnesspage #fitnessislife #fitfam #gymbeast#training  #onlinepersonaltraining #aesthetics #reps #abworkout #musclegains #fitaddict #liftingweights #fitnessfreak #fitnessmotivation #fitnessdk
#fitnessfreak#fitneslife 
#onlinetrainer #buildmuscle

🔥The Only 6 Shoulders Exercises You will Ever Need!
_
➡️Follow @thegoldlane_ For Daily Fitness Advices 👆🔥

↪️SAVE |TAG A FRIEND WHO SHOULD SEE IT! ⠀
⠀ 
Looking to make your shoulder broader? ⠀
💯Build bigger, broader shoulders with these 6 powerful exercises! .
What is your favorite shoulders exercise? Comment below 👇
_
Follow 👉🏻 @thegoldlane_ 👈🏻
Follow 👉🏻 @thegoldlane_ 👈🏻 .
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#bodybuilding #gympost #gainsville #pushday #getswole #pushworkout #fitnesspage #fitnessislife #fitfam #gymbeast #training #onlinepersonaltraining #aesthetics #reps #abworkout #musclegains #fitaddict #liftingweights #fitnessfreak #fitnessmotivation #fitnessdk
#fitnessfreak #fitneslife
#onlinetrainer #buildmuscle

Sorry it’s a bit late in the day for a Monday Motivation but I’ve only just finished work 😎

It doesn’t matter if you went a bit mad at the weekend, life is too short to worry about it, just accept it and move on. It’s ok to have a blow out every now and then, just as long as it’s not every day. 💪🏼☺️. # #fitnessmotivation #fitness #fit #gym #personaltrainer #happy #exercise #liftweights #fitchick #girlswholift #motivation #bestrong #helpswithanxiety #depressionhelp #happyplace #keepgoing #newyou #workingonyourself #eatyourveg #vegetables #healthyeating #health #newyou #loseweight #toneup #buildmuscle #keepgoing #youcandoit #smashgoals #weightloss #willpower

Sorry it’s a bit late in the day for a Monday Motivation but I’ve only just finished work 😎

It doesn’t matter if you went a bit mad at the weekend, life is too short to worry about it, just accept it and move on. It’s ok to have a blow out every now and then, just as long as it’s not every day. 💪🏼☺️. # #fitnessmotivation #fitness #fit #gym #personaltrainer #happy #exercise #liftweights #fitchick #girlswholift #motivation #bestrong #helpswithanxiety #depressionhelp #happyplace #keepgoing #newyou #workingonyourself #eatyourveg #vegetables #healthyeating #health #newyou #loseweight #toneup #buildmuscle #keepgoing #youcandoit #smashgoals #weightloss #willpower

Kim Kardashian da Emsculpt uygulaması ile aynı anda hem kas yapıyor hem de yağ yakıyor.
💎
Emsculpt Uygulamamız ile ilgili Ayrıntılı Bilgi ve Randevu Almak için 02623112131 numaralı telefonumuzdan bize ulaşabilirsiniz.
💎
#songulbulca #drsongulbulca #izmit #kocaeli #adapazarı #dermatoloji #kozmetoloji #thesamebutbetter #eskisindendahaguzel #loqoom #Emsculpt #emsculpttr #emsculpt #btlaesthetics #buildmuscle #popokaldırma #baklavakarın #bodybuilding #nonsurgical #yağyakma #bölgeselincelme #bodytransformation #workoutmotivation #noninvasive #buttocksculpting #abdomen #newteknology #fatdissolving #nonthermal #vücutgeliştirme

Kim Kardashian da Emsculpt uygulaması ile aynı anda hem kas yapıyor hem de yağ yakıyor.
💎
Emsculpt Uygulamamız ile ilgili Ayrıntılı Bilgi ve Randevu Almak için 02623112131 numaralı telefonumuzdan bize ulaşabilirsiniz.
💎
#songulbulca #drsongulbulca #izmit #kocaeli #adapazarı #dermatoloji #kozmetoloji #thesamebutbetter #eskisindendahaguzel #loqoom #Emsculpt #emsculpttr #emsculpt #btlaesthetics #buildmuscle #popokaldırma #baklavakarın #bodybuilding #nonsurgical #yag ̆yakma #bo ̈lgeselincelme #bodytransformation #workoutmotivation #noninvasive #buttocksculpting #abdomen #newteknology #fatdissolving #nonthermal #vu ̈cutgeliştirme

Let’s kick off the week right!
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Don’t let Monday stop you from giving it your all 👊🏼
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🎬: @emily_andzulis
SUPPS: @musclegenresearch
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🚨Code: MM10 saves you 10% off now!
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#musclegen #musclegenresearch #weightlosstransformation #weightlossjourney #weightloss #fitnessmotivation #fitness #protein #supplements #nutrition #preworkout #npc #bodybuilding #weightloss #gainz #buildmuscle #fitness #fitbody

Let’s kick off the week right!
-
Don’t let Monday stop you from giving it your all 👊🏼
-
-
🎬: @emily_andzulis
SUPPS: @musclegenresearch
-
-
🚨Code: MM10 saves you 10% off now!
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-
-
#musclegen #musclegenresearch #weightlosstransformation #weightlossjourney #weightloss #fitnessmotivation #fitness #protein #supplements #nutrition #preworkout #npc #bodybuilding #weightloss #gainz #buildmuscle #fitness #fitbody

Dumbbells and cables are both amazing tools you can use to build muscle in the gym.
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I’m not saying one is better than the other, but one can be better than the other in certain situations for different exercises.
-
It can be a way for you to switch up your workout and confuse your muscles a bit by changing to cables if you were using dumbbells for flyes.
-
👉Follow (@noexcusescommunity) for more👈
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#musclebuilding #buildmuscle #pushpulllegs #pushday
#pullday #squat #squats #glutes #quads #hamstrings #yoga
#fitness #mobilitywod #flexibility #physicaltherapy #yogi
#bodybuilding #weekendyoga #deadlift #squat #hypertrophy
#legday #workout #yogaformen #physio #irishfitfam
#myodetox #mobility #yogafit #noexcusescommunity

Dumbbells and cables are both amazing tools you can use to build muscle in the gym.
-
I’m not saying one is better than the other, but one can be better than the other in certain situations for different exercises.
-
It can be a way for you to switch up your workout and confuse your muscles a bit by changing to cables if you were using dumbbells for flyes.
-
👉Follow (@noexcusescommunity ) for more👈
-
-
-
-
#musclebuilding #buildmuscle #pushpulllegs #pushday
#pullday #squat #squats #glutes #quads #hamstrings #yoga
#fitness #mobilitywod #flexibility #physicaltherapy #yogi
#bodybuilding #weekendyoga #deadlift #squat #hypertrophy
#legday #workout #yogaformen #physio #irishfitfam
#myodetox #mobility #yogafit #noexcusescommunity

• Meal prep this week wasn’t the prettiest and that's ok. It doesn't have to be. ~~~
• We often make soups when we have leftover vegetables that we know we won't eat in time. • Shrimp stir-fry • Chicken Vegetable Quinoa Soup ~~~
One thing I want to bring up is that you don't have to meal prep to build muscle or live a healthy lifestyle. ~~~
I do this because it makes my life easier during the week. ~~~
I want you to do whatever works best for you. Everyone is different. ~~~
• I hope everyone has a wonderful Monday! .
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.
#mealprepking #soupseason #stirfryveggies #foodlover #seasonalfoods #nutrition #liftweights #buildmuscle #registereddietician #happymonday😊

• Meal prep this week wasn’t the prettiest and that's ok. It doesn't have to be. ~~~
• We often make soups when we have leftover vegetables that we know we won't eat in time. • Shrimp stir-fry • Chicken Vegetable Quinoa Soup ~~~
One thing I want to bring up is that you don't have to meal prep to build muscle or live a healthy lifestyle. ~~~
I do this because it makes my life easier during the week. ~~~
I want you to do whatever works best for you. Everyone is different. ~~~
• I hope everyone has a wonderful Monday! .
.
.
#mealprepking #soupseason #stirfryveggies #foodlover #seasonalfoods #nutrition #liftweights #buildmuscle #registereddietician #happymonday 😊

HOW TO LOSE BODY FAT?⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here’s a great post that really breaks down the difference between what will actually work vs. what is being pushed to us everyday online, on TV and in magazines. Here’s what @maxweberfit had to say:⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
😤 One of the most frustrating things about trying to lose body fat is the abundance of information on “the internet” telling you (often with misinformation) about a bunch of different things that either *do* work, or *don’t* work...⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🙄 And to make matters worse, so much of this information (the vast majority) is complete crap. It’s useless. It’s gimmicky marketing behind billions of dollars in ad spend...⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🤷🏻‍♂️ So what the heck should you believe?!⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
✅ Well, the good news is that there are people in the industry that are giving you the real, honest, science-backed truth about what works and what doesn’t work. About where to invest your time, and where to save your money.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔥 So if you’re looking to lose body fat, take a look at the infographic above and learn for yourself what to avoid, and what to pursue! And trust me... no matter what, it’s going to take some hard work and patience! Got it?!⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Tag a friend that would benefit from hearing this!⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#workingout #leanmuscle #healthy #motivationmonday #onlinecoaching #fatlosstips #gymtips #gym⠀⠀⠀⠀⠀⠀⠀⠀⠀
#gymmotivation #fitness #nutrition #weightloss #getshredded #musclebuilding #buildmuscle⠀⠀⠀⠀⠀⠀⠀⠀⠀
#nutritional #diethacks #fittips #musclegrowth #healthymindset #vegetables #fatlossjourney⠀⠀⠀⠀⠀⠀⠀⠀⠀
#healthychoice #diethacks #gymproblems #cardio workout #cardio #muscle #gymlife #musclegains

HOW TO LOSE BODY FAT?⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here’s a great post that really breaks down the difference between what will actually work vs. what is being pushed to us everyday online, on TV and in magazines. Here’s what @maxweberfit had to say:⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
😤 One of the most frustrating things about trying to lose body fat is the abundance of information on “the internet” telling you (often with misinformation) about a bunch of different things that either *do* work, or *don’t* work...⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🙄 And to make matters worse, so much of this information (the vast majority) is complete crap. It’s useless. It’s gimmicky marketing behind billions of dollars in ad spend...⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🤷🏻‍♂️ So what the heck should you believe?!⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
✅ Well, the good news is that there are people in the industry that are giving you the real, honest, science-backed truth about what works and what doesn’t work. About where to invest your time, and where to save your money.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔥 So if you’re looking to lose body fat, take a look at the infographic above and learn for yourself what to avoid, and what to pursue! And trust me... no matter what, it’s going to take some hard work and patience! Got it?!⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Tag a friend that would benefit from hearing this!⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#workingout #leanmuscle #healthy #motivationmonday #onlinecoaching #fatlosstips #gymtips #gym ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#gymmotivation #fitness #nutrition #weightloss #getshredded #musclebuilding #buildmuscle ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#nutritional #diethacks #fittips #musclegrowth #healthymindset #vegetables #fatlossjourney ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#healthychoice #diethacks #gymproblems #cardio workout #cardio #muscle #gymlife #musclegains

Try these moves or tag a friend!
— 
Follow @GymTipsTV for daily healthy & fitness videos📺
_ -4 MOVES FOR STRONGER ABS
 The moves above are definitely a little more on the advanced side of things, but they cover the entire spectrum of maintaining a hollow body position, maintaining a neutral alignment, covering anti-rotation, and incorporating hip flexion.
-
These don’t need to all be utilized in the same workout - choose 1 to 2 of them that you like and might find beneficial and put them in as accessory movements to what you’re already doing and then perform 3-4 sets.
-
We hope this post helped you out!✌️💙💪!
.
.
#corestrengthening #buildmuscle #absworkout #chestworkout #chestday #armworkout #pushpulllegs #pushday #pullday #squats #gymtips #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #mobility #yogafit #iifym

Try these moves or tag a friend!

Follow @GymTipsTV for daily healthy & fitness videos📺
_ -4 MOVES FOR STRONGER ABS
The moves above are definitely a little more on the advanced side of things, but they cover the entire spectrum of maintaining a hollow body position, maintaining a neutral alignment, covering anti-rotation, and incorporating hip flexion.
-
These don’t need to all be utilized in the same workout - choose 1 to 2 of them that you like and might find beneficial and put them in as accessory movements to what you’re already doing and then perform 3-4 sets.
-
We hope this post helped you out!✌️💙💪!
.
.
#corestrengthening #buildmuscle #absworkout #chestworkout #chestday #armworkout #pushpulllegs #pushday #pullday #squats #gymtips #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #mobility #yogafit #iifym

Greatness does not come easy.⁣
⁣
Work while the others sleep.⁣
⁣
Work while the others party.⁣
⁣
It may be hard at first. Yet, it's the price you must pay to be great.⁣
⁣
Sacrificing your Friday nights or bad habits may suck, but it will pay off. Greatness does not come easy and thats why few are so successful.⁣
⁣
You will begin to notice the separation between you and those around you. Thats ok.⁣
⁣
You may lose friends or peers but that's because you remind them of the dreams they gave up on.⁣
⁣
If you stay dedicated and disciplined, the right people will eventually come along.⁣
⁣
Stop wasting your time with people who sit around and complain.⁣
⁣
Start surrounding yourself with people who get shit done and have similar goals.⁣
⁣
Greatness does not come easy, you will have to pay the price. Yet, it will pay off when you reach your goals.⁣
⁣
Stop settling for average and make a change to be better, and do better.⁣
_____________________⁣
#creatine #fitnessnutrition #fitnesstips #buildmuscle #proteins #sportsnutrition #nutritioncoach #nutritionfacts #musclegrowth #fatlossjourney #weightlossideas #weightlosschallenge #dietplan #dietitian #dietetics #igbodybuilding #morethanfitness #nutritionfacts #diettips #calorie #caloriecontrol #trackingcalories #motivation101 #besuccessful #fatlosshelp #diettips #alphalete #alphaleteathletics #ghostlifestyle

Greatness does not come easy.⁣

Work while the others sleep.⁣

Work while the others party.⁣

It may be hard at first. Yet, it's the price you must pay to be great.⁣

Sacrificing your Friday nights or bad habits may suck, but it will pay off. Greatness does not come easy and thats why few are so successful.⁣

You will begin to notice the separation between you and those around you. Thats ok.⁣

You may lose friends or peers but that's because you remind them of the dreams they gave up on.⁣

If you stay dedicated and disciplined, the right people will eventually come along.⁣

Stop wasting your time with people who sit around and complain.⁣

Start surrounding yourself with people who get shit done and have similar goals.⁣

Greatness does not come easy, you will have to pay the price. Yet, it will pay off when you reach your goals.⁣

Stop settling for average and make a change to be better, and do better.⁣
_____________________⁣
#creatine #fitnessnutrition #fitnesstips #buildmuscle #proteins #sportsnutrition #nutritioncoach #nutritionfacts #musclegrowth #fatlossjourney #weightlossideas #weightlosschallenge #dietplan #dietitian #dietetics #igbodybuilding #morethanfitness #nutritionfacts #diettips #calorie #caloriecontrol #trackingcalories #motivation101 #besuccessful #fatlosshelp #diettips #alphalete #alphaleteathletics #ghostlifestyle

Just another day in the office 🏋🏻‍♂️
.
Friday’s deadlift session testing out my new singlet 🎽
.
2 sets 1 rep - 281kg/620lb
.
Body weight - 159-pounds🧘🏻‍♂️
.
October 11th, 2019
.
Seven days until we fly out to Ireland to step on the platform.✈️
.
Eyes on the prize!🏆
.
Questions?👇🏼👇🏼👇🏼
.
Feel free to share.🙌🏼
.
Here for you,
❤️ Coach Aljay 🦛
.
.
.
.
.
#powerlifting #team3dmj #powerlifter #powerliftingmotivation #uspapower #uspacalifornia #iplpower #usapl #bodybuilding #bodybuilder #bodybuildingmotivation #fitnessjourney #strengthtraining #gymmotivation #deadlift #deadlifts #deadlifting #sumodeadlift #filipinopowerlifter #filstrength

Just another day in the office 🏋🏻‍♂️
.
Friday’s deadlift session testing out my new singlet 🎽
.
2 sets 1 rep - 281kg/620lb
.
Body weight - 159-pounds🧘🏻‍♂️
.
October 11th, 2019
.
Seven days until we fly out to Ireland to step on the platform.✈️
.
Eyes on the prize!🏆
.
Questions?👇🏼👇🏼👇🏼
.
Feel free to share.🙌🏼
.
Here for you,
❤️ Coach Aljay 🦛
.
.
.
.
.
#powerlifting #team3dmj #powerlifter #powerliftingmotivation #uspapower #uspacalifornia #iplpower #usapl #bodybuilding #bodybuilder #bodybuildingmotivation #fitnessjourney #strengthtraining #gymmotivation #deadlift #deadlifts #deadlifting #sumodeadlift #filipinopowerlifter #filstrength

What is the best rep range for you? It depends!⠀
Source: @teds.lift.help⠀
...⠀
🔹Heavy (1-6 reps): Heavy lifting is known for quickly building strength. Working in this rep range will help you get stronger and bigger. It releases the biggest hormonal response (Testosterone, etc) that will help you build muscle and burn fat. Because of this, this rep range burns the most calories after you are done with your workout. Note that you need good form to avoid injury when lifting heavy.⠀
...⠀
🔹 Medium (6-12 reps): Lifting in the 6-12 rep range (or 8-15 to some people) is known for hypertrophy. Hypertrophy is the increase in the size of your muscle cells, which is why this rep range gives you a big pump. It’s a good rep range for adding muscle mass, and because of the volume and intensity you can train with, it often burns the most calories during a workout.⠀
...⠀
🔹Light (12-20 reps): This rep range is better at increasing muscle endurance than strength, but it’s still important for progressive overload. Also, because of the lighter weight, a lot of people have an easier time with the mind to muscle connection. If you have bad joint problems or previous surgeries, lighter loads also put less stress on your joints.⠀
...⠀
All rep ranges have their place in a program and all burn calories and can help you build muscle. If you don’t utilize one of these rep ranges, try it out and you’ll probably get good results since your muscles haven’t been overloaded in that style recently. ...⠀
Tag someone that loves training at the gym!⠀
#reps #reprange #heavylifting #hypertrophy #muscleendurance #strength #endurance #burncalories #buildmuscle #muscle #calories #jointhealth #gainz #bigpump #mindmuscleconnection ⠀
https://buff.ly/2FvdQpY⠀
https://buff.ly/2AYoAu8

What is the best rep range for you? It depends!⠀
Source: @teds.lift.help
...⠀
🔹Heavy (1-6 reps): Heavy lifting is known for quickly building strength. Working in this rep range will help you get stronger and bigger. It releases the biggest hormonal response (Testosterone, etc) that will help you build muscle and burn fat. Because of this, this rep range burns the most calories after you are done with your workout. Note that you need good form to avoid injury when lifting heavy.⠀
...⠀
🔹 Medium (6-12 reps): Lifting in the 6-12 rep range (or 8-15 to some people) is known for hypertrophy. Hypertrophy is the increase in the size of your muscle cells, which is why this rep range gives you a big pump. It’s a good rep range for adding muscle mass, and because of the volume and intensity you can train with, it often burns the most calories during a workout.⠀
...⠀
🔹Light (12-20 reps): This rep range is better at increasing muscle endurance than strength, but it’s still important for progressive overload. Also, because of the lighter weight, a lot of people have an easier time with the mind to muscle connection. If you have bad joint problems or previous surgeries, lighter loads also put less stress on your joints.⠀
...⠀
All rep ranges have their place in a program and all burn calories and can help you build muscle. If you don’t utilize one of these rep ranges, try it out and you’ll probably get good results since your muscles haven’t been overloaded in that style recently. ...⠀
Tag someone that loves training at the gym!⠀
#reps #reprange #heavylifting #hypertrophy #muscleendurance #strength #endurance #burncalories #buildmuscle #muscle #calories #jointhealth #gainz #bigpump #mindmuscleconnection
https://buff.ly/2FvdQpY⠀
https://buff.ly/2AYoAu8

A year ago TSF was offered a unique opportunity to help out a local college that didn’t necessarily have the guidance to start up a real Strength and Conditioning program. 
_____

Outside of TSF we have duties of programming and coaching 8 Varsity sports with over 100 athletes combined. 
_____

Meredith College has had 4 strength coaches in the last 5 or so years. Most of the time at a small D-3 school their athletic program is used at a stepping stone for coaches who just finished their GA position and want to get back to a big school. 
_____

We saw that having a space of our own and the means to support the school locally we could be of great help, even if it’s just consistency for the kids and the where-with-all to advise coaches and faculty properly on how to build a good strength program. 
_____

Taking this opportunity last year also gave us the additional coaching opportunities to make this a full time career for Joe, Erin and Graham. This is so very important for our clients too so that you receive consistency just like we bring to MC.
_____

Sometimes our schedule doesn’t match up great to see every client at TSF all the time, just know we are developing our craft to better serve you. We wear lots of hats as SF coaches and we love every minute of it!! See ya at the gym!!!

A year ago TSF was offered a unique opportunity to help out a local college that didn’t necessarily have the guidance to start up a real Strength and Conditioning program.
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Outside of TSF we have duties of programming and coaching 8 Varsity sports with over 100 athletes combined.
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Meredith College has had 4 strength coaches in the last 5 or so years. Most of the time at a small D-3 school their athletic program is used at a stepping stone for coaches who just finished their GA position and want to get back to a big school.
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We saw that having a space of our own and the means to support the school locally we could be of great help, even if it’s just consistency for the kids and the where-with-all to advise coaches and faculty properly on how to build a good strength program.
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Taking this opportunity last year also gave us the additional coaching opportunities to make this a full time career for Joe, Erin and Graham. This is so very important for our clients too so that you receive consistency just like we bring to MC.
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Sometimes our schedule doesn’t match up great to see every client at TSF all the time, just know we are developing our craft to better serve you. We wear lots of hats as SF coaches and we love every minute of it!! See ya at the gym!!!