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4 METHODS TO BUILD MUSCLE ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
People always ask, "what is the best workout routine for muscle growth?"⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
My question to you is, if there where a "best" routine, don't you think we'd all be on it and experiencing great results?⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Look, there is no "best" workout rouinte, only best principles. As long as you can manage to recover from your training and gradually increase volume, you'll build muscle (assuming your nutrition is in order).⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here are a few examples of training methods you can follow to build muscle.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
1️⃣ GERMAN VOLUME TRAINING⠀⠀⠀⠀⠀⠀⠀⠀⠀
GVT or 10 sets of 10 is basically 10 sets of a compound lift where you shoot for doing 10 repetitions each set or 100 reps total.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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2️⃣ NON-LINEAR PERIODISATION⠀⠀⠀⠀⠀⠀⠀⠀⠀
With this type of periodization schedule, training volume and intensity doesn’t follow a distinct pattern and may change on a session by session basis. During one session, you might do high reps, low intensity and the next high intensity, low volume. By doing this you expose your muscles to variable amounts of stress from session to session.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
3️⃣ THE DUP METHOD⠀⠀⠀⠀⠀⠀⠀⠀⠀
DUP is a method of programming that has you performing a core set of movements three or more times per week, working in different rep ranges with each session. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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3️⃣ STRONG LIFTS 5X5⠀⠀⠀⠀⠀⠀⠀⠀⠀
5x5 training is one of the original and most popular muscle mass building programs being used by elite bodybuilders and athletes. It's designed to hit a muscle group hard 2-3 times per week, while still providing enough recovery time to promote significant muscle growth. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Share this guide with your training partners!⤵️⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
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FOLLOW 👇🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀ @stay_hungry_24x7 ⠀⠀
FOLLOW 👆🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔥- STAY HUNGRY -🔥 #bigbiceps #bigtriceps #armgains #bigarms  #pheasyque #backandbiceps #germanvolumetraining #trainingprinciples #chestgains #triceps #stayhungry

4 METHODS TO BUILD MUSCLE ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
People always ask, "what is the best workout routine for muscle growth?"⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
My question to you is, if there where a "best" routine, don't you think we'd all be on it and experiencing great results?⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Look, there is no "best" workout rouinte, only best principles. As long as you can manage to recover from your training and gradually increase volume, you'll build muscle (assuming your nutrition is in order).⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here are a few examples of training methods you can follow to build muscle.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
1️⃣ GERMAN VOLUME TRAINING⠀⠀⠀⠀⠀⠀⠀⠀⠀
GVT or 10 sets of 10 is basically 10 sets of a compound lift where you shoot for doing 10 repetitions each set or 100 reps total.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
2️⃣ NON-LINEAR PERIODISATION⠀⠀⠀⠀⠀⠀⠀⠀⠀
With this type of periodization schedule, training volume and intensity doesn’t follow a distinct pattern and may change on a session by session basis. During one session, you might do high reps, low intensity and the next high intensity, low volume. By doing this you expose your muscles to variable amounts of stress from session to session.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
3️⃣ THE DUP METHOD⠀⠀⠀⠀⠀⠀⠀⠀⠀
DUP is a method of programming that has you performing a core set of movements three or more times per week, working in different rep ranges with each session. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
3️⃣ STRONG LIFTS 5X5⠀⠀⠀⠀⠀⠀⠀⠀⠀
5x5 training is one of the original and most popular muscle mass building programs being used by elite bodybuilders and athletes. It's designed to hit a muscle group hard 2-3 times per week, while still providing enough recovery time to promote significant muscle growth. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Share this guide with your training partners!⤵️⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
FOLLOW 👇🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀ @stay_hungry_24x7 ⠀⠀
FOLLOW 👆🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔥- STAY HUNGRY -🔥 #bigbiceps #bigtriceps #armgains #bigarms #pheasyque #backandbiceps #germanvolumetraining #trainingprinciples #chestgains #triceps #stayhungry

🔥German Volume Training🔥
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Follow @roballenfitness for more fitness/nutrition info 💪🏼
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German Volume Training (GVT) has been around for a long time. It’s been used by bodybuilders and athletes to pack on added muscle
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The formula is quite simple. Pick 2 compound movements that are opposing each other (ie chest and back) and alternate them doing 10 reps of each back to back and taking a 90 second break afterwards. Repeat this 10 times. Once you can achieve 10 x 10 of an exercise, add about 5% more weight the next time you do it. Straightforward way of getting in a lot of volume and utilizing progressive overload. After you’re done, you can add a few exercises for each body part and do 3-4 sets of 10 reps of each. Simple and efficient workout.
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Give it a try 👊🏼 - let me know if you have any questions 😉
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#weightloss #fatloss #health #healthylifestyle #workout #fitness #leanmusclemass #fitfam #leanmuscle #bodytransformation #exercise #summerbodygoals #nutrition #weightlossjourney #fitspiration #muscle #fatlossprogram #nutritiontips #fatlosstips #fitnessjourney #montrealfitness #fitnessmotivation #germanvolumetraining #gymtime #strengthtraining #gymlife #summerbody #musclemass

🔥German Volume Training🔥
.
Follow @roballenfitness for more fitness/nutrition info 💪🏼
.
German Volume Training (GVT) has been around for a long time. It’s been used by bodybuilders and athletes to pack on added muscle
.
The formula is quite simple. Pick 2 compound movements that are opposing each other (ie chest and back) and alternate them doing 10 reps of each back to back and taking a 90 second break afterwards. Repeat this 10 times. Once you can achieve 10 x 10 of an exercise, add about 5% more weight the next time you do it. Straightforward way of getting in a lot of volume and utilizing progressive overload. After you’re done, you can add a few exercises for each body part and do 3-4 sets of 10 reps of each. Simple and efficient workout.
.
Give it a try 👊🏼 - let me know if you have any questions 😉
.
.
.
#weightloss #fatloss #health #healthylifestyle #workout #fitness #leanmusclemass #fitfam #leanmuscle #bodytransformation #exercise #summerbodygoals #nutrition #weightlossjourney #fitspiration #muscle #fatlossprogram #nutritiontips #fatlosstips #fitnessjourney #montrealfitness #fitnessmotivation #germanvolumetraining #gymtime #strengthtraining #gymlife #summerbody #musclemass

4 METHODS TO BUILD MUSCLE BY @jmaxfitness -
Luckily, if you want to build muscle, there are many ways to skin the cat.
-
With that being said, you will make the most progress is you stick to the program. Stick to it for a least 8 weeks. The goal with every workout is to beat or tie last workout’s performance. So that means doing the same reps and weight, or adding a rep, or adding 5lbs. With that being said, here are some methods to build muscle:
-
German Volume Training. A classic. Do 10 sets of 10 reps on each major muscle group.
-
The DUP Method. A modern classic. When I tell people they need to train each muscle group 3 times per week, this is how you accomplish it. You’ll use 3 different set and rep schemes: 4x4, 4x8, and 3x12. The 4x4 day is a strength day. This allows you to lift more when you train to build muscle. The 3x12 day is pure muscle building. The 4x8 day is for strength and mass.
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Non-Linear Periodization. If you are going to train a muscle twice per week, then NLP is the way to go. You will have a strength day (5x5) and a muscle building day (4x12).
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Stronglifts 5x5. This is a classic beginner program. You will do 5 sets of 5 reps on every major lift (muscle group). The goal is to build strength (and dense muscle follows).
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#stronglifts #germanvolumetraining #nonlinearperiodization #phattraining #thedupmethod #dailyundulatingperiodization #buildmuscle #gainmuscle #musclescience #musclegrowth #musclescientist #setsandreps #muscleman #muscled #musclegain #jmaxfitness #musclemodel #musclemen #muscleboy #muscleguy #musclefit #musclekingz #deadlifting #squatlife #squatday #benchpress #benchday #deadliftday #legday

4 METHODS TO BUILD MUSCLE BY @jmaxfitness -
Luckily, if you want to build muscle, there are many ways to skin the cat.
-
With that being said, you will make the most progress is you stick to the program. Stick to it for a least 8 weeks. The goal with every workout is to beat or tie last workout’s performance. So that means doing the same reps and weight, or adding a rep, or adding 5lbs. With that being said, here are some methods to build muscle:
-
German Volume Training. A classic. Do 10 sets of 10 reps on each major muscle group.
-
The DUP Method. A modern classic. When I tell people they need to train each muscle group 3 times per week, this is how you accomplish it. You’ll use 3 different set and rep schemes: 4x4, 4x8, and 3x12. The 4x4 day is a strength day. This allows you to lift more when you train to build muscle. The 3x12 day is pure muscle building. The 4x8 day is for strength and mass.
-
Non-Linear Periodization. If you are going to train a muscle twice per week, then NLP is the way to go. You will have a strength day (5x5) and a muscle building day (4x12).
-
Stronglifts 5x5. This is a classic beginner program. You will do 5 sets of 5 reps on every major lift (muscle group). The goal is to build strength (and dense muscle follows).
-
#stronglifts #germanvolumetraining #nonlinearperiodization #phattraining #thedupmethod #dailyundulatingperiodization #buildmuscle #gainmuscle #musclescience #musclegrowth #musclescientist #setsandreps #muscleman #muscled #musclegain #jmaxfitness #musclemodel #musclemen #muscleboy #muscleguy #musclefit #musclekingz #deadlifting #squatlife #squatday #benchpress #benchday #deadliftday #legday

**TEASER** of New program
👉🏽GVT 10x10
🔹Presented & Designed by JEET SELAL(Sports Science and Nutrition Expert, Fitness Australia)
_____
✸FREE online Muscle & Strength Building Program releasing on Jeet Selal Aesthetics YOUTUBE Channel.
✸ Release Date: 20 January 2019
.
▪️Plateau Breaking Techniques
▪️Old School Protocol
▪️Off season mass gain Training 
______
✸Wait for it!! 👋SHARE THE VIDEO !! #gadarworkout #musclebuildingplan #jeetselalaesthetics #jeetselal #himlayanstallion #trainwithjeetselal #germanvolumetraining #drugfreeindia #freetrainingprogram

**TEASER** of New program
👉🏽GVT 10x10
🔹Presented & Designed by JEET SELAL(Sports Science and Nutrition Expert, Fitness Australia)
_____
✸FREE online Muscle & Strength Building Program releasing on Jeet Selal Aesthetics YOUTUBE Channel.
✸ Release Date: 20 January 2019
.
▪️Plateau Breaking Techniques
▪️Old School Protocol
▪️Off season mass gain Training
______
✸Wait for it!! 👋SHARE THE VIDEO !! #gadarworkout #musclebuildingplan #jeetselalaesthetics #jeetselal #himlayanstallion #trainwithjeetselal #germanvolumetraining #drugfreeindia #freetrainingprogram

Yesterday I did the most mentally and physically challenging workout I’ve ever done: German Volume Training. It’s a 10 x 10, meaning you do 10 reps, rest 60 seconds and start your next set of 10 until you’ve completed 100 reps. Yes it is as insane as it sounds! Tempo is key here, 4:0:2 - 4 seconds for eccentric lengthening the muscle (lowering of the barbell to chest on bench press and slowly returning the bar away from you in a row), 0 seconds of rest at the bottom and then 2 seconds for concentric shortening of the muscle (pushed the barbell back up in a bench, and pulling bar towards your body in a seated row). The weight chosen to accomplish the 10 x 10 is  about 60% of your estimated one rep max (the most weight you could possibly do just one time). This means by the end of those 10 reps, you are struggling. Repeat 10 times. You can add difficulty by supersetting the workout, and doing two 10 x 10s instead of just one with only 90-120 seconds of rest between. Of course you know I had to try this, as I always try to push to my physical limits safely. I bench pressed with 45lbs for my 10 x 10, rested 90 seconds and immediately went to a 60 lb seated straight bar row. During the bench press part, I fatigued greatly by the 6th set, muscles shaking and me wondering how I could finish, I pushed through and had nothing left by the 100th rep. I curled up on the floor to covet my minute and a half of rest. Then came the row. My training buddy for the class, Isak, cheered me through and encouraged me, and by set 5 (rep 150 total) my forearms were burning, red and felt like they couldn’t go on, but I knew I could find the strength. I pulled on, and by rep 70 I believed my forearms were dying and I was at my limit. Something amazing happened in my mind at this point, a breakthrough of sorts. THIS is what Wonder Warriors @wonderwarriorsco is about✨ Using fitness to strengthen the mind and emotional state✨ While doing this form of training, I literally could not focus on ANYTHING else besides moving the weight and the mental struggle and desire to accomplish the task. It was its own state of meditation and flow. Around the 7th final set, [cont in comments]

Yesterday I did the most mentally and physically challenging workout I’ve ever done: German Volume Training. It’s a 10 x 10, meaning you do 10 reps, rest 60 seconds and start your next set of 10 until you’ve completed 100 reps. Yes it is as insane as it sounds! Tempo is key here, 4:0:2 - 4 seconds for eccentric lengthening the muscle (lowering of the barbell to chest on bench press and slowly returning the bar away from you in a row), 0 seconds of rest at the bottom and then 2 seconds for concentric shortening of the muscle (pushed the barbell back up in a bench, and pulling bar towards your body in a seated row). The weight chosen to accomplish the 10 x 10 is about 60% of your estimated one rep max (the most weight you could possibly do just one time). This means by the end of those 10 reps, you are struggling. Repeat 10 times. You can add difficulty by supersetting the workout, and doing two 10 x 10s instead of just one with only 90-120 seconds of rest between. Of course you know I had to try this, as I always try to push to my physical limits safely. I bench pressed with 45lbs for my 10 x 10, rested 90 seconds and immediately went to a 60 lb seated straight bar row. During the bench press part, I fatigued greatly by the 6th set, muscles shaking and me wondering how I could finish, I pushed through and had nothing left by the 100th rep. I curled up on the floor to covet my minute and a half of rest. Then came the row. My training buddy for the class, Isak, cheered me through and encouraged me, and by set 5 (rep 150 total) my forearms were burning, red and felt like they couldn’t go on, but I knew I could find the strength. I pulled on, and by rep 70 I believed my forearms were dying and I was at my limit. Something amazing happened in my mind at this point, a breakthrough of sorts. THIS is what Wonder Warriors @wonderwarriorsco is about✨ Using fitness to strengthen the mind and emotional state✨ While doing this form of training, I literally could not focus on ANYTHING else besides moving the weight and the mental struggle and desire to accomplish the task. It was its own state of meditation and flow. Around the 7th final set, [cont in comments]

PROGRAM OVERVIEW of New program
🔹GVT 10 x 10🔹
[Watch Full video in YouTube now: link in bio☝🏽]
_____
👉🏽GVT 10x10 Muscle Building Complete program :
🔹Presented & Designed by JEET SELAL(Sports Science and Nutrition Expert, Fitness Australia)
_____
✸FREE online Muscle & Strength Building Program released on Jeet Selal Aesthetics YOUTUBE Channel. ▪️Plateau Breaking Techniques
▪️Old School Protocol
▪️Off season mass gain Training
▪️Nutrition Plan
▪️Supplement Plan
▪️Workout Plan
▪️Male & Female 
______
✸Jaake dekhiye kiska Intezaar hai? 👋SHARE THE VIDEO !! #gadarworkout #musclebuildingplan #jeetselalaesthetics #jeetselal #himlayanstallion #trainwithjeetselal #germanvolumetraining #drugfreeindia #freetrainingprogram

PROGRAM OVERVIEW of New program
🔹GVT 10 x 10🔹
[Watch Full video in YouTube now: link in bio☝🏽]
_____
👉🏽GVT 10x10 Muscle Building Complete program :
🔹Presented & Designed by JEET SELAL(Sports Science and Nutrition Expert, Fitness Australia)
_____
✸FREE online Muscle & Strength Building Program released on Jeet Selal Aesthetics YOUTUBE Channel. ▪️Plateau Breaking Techniques
▪️Old School Protocol
▪️Off season mass gain Training
▪️Nutrition Plan
▪️Supplement Plan
▪️Workout Plan
▪️Male & Female
______
✸Jaake dekhiye kiska Intezaar hai? 👋SHARE THE VIDEO !! #gadarworkout #musclebuildingplan #jeetselalaesthetics #jeetselal #himlayanstallion #trainwithjeetselal #germanvolumetraining #drugfreeindia #freetrainingprogram

Today is the day I’m paying for my diet restricting method I’ve been following for about a month now.. my immune system fell and I literally fell like 💩. My nose is running, my throat feels like I’ve swallowed a hedgehog and I’m going from sweating fo shivering like I’m in a menopause 🥵🥶
But still here I am. Instead of rest day in my jammies, I’ve decided to hit at least a short and “moderate” (yeah, who am I kidding) workout session. As I’m under serious fatigue with ability to focus 0, I’ve chosen a GVT (German volume training) RDL set, that I managed to complete in under 20 minutes🤘
Full workout was nice and simple, a get in & get out job. Not yet sure if my decision was good (will discover that later when I’ll cool down 😬), but that’s what dedication means to me 🤷🏻‍♀️..
_
So namaste beautiful people, wish you all a splendid day 🙌
_
#dedication #germanvolumetraining #gvt #deadlift #goalseeker #dontforgetwhyyoustarted #stayfocused #gymlife #gymaddict #keepgoing #tuesdayworkout #fitnesstrainer #getinshape #simpledoesit #keepitsimple #fitnessgirl #weights #barbellworkout #keeppushing #sweat #romaniandeadlift #mymorning

Today is the day I’m paying for my diet restricting method I’ve been following for about a month now.. my immune system fell and I literally fell like 💩. My nose is running, my throat feels like I’ve swallowed a hedgehog and I’m going from sweating fo shivering like I’m in a menopause 🥵🥶
But still here I am. Instead of rest day in my jammies, I’ve decided to hit at least a short and “moderate” (yeah, who am I kidding) workout session. As I’m under serious fatigue with ability to focus 0, I’ve chosen a GVT (German volume training) RDL set, that I managed to complete in under 20 minutes🤘
Full workout was nice and simple, a get in & get out job. Not yet sure if my decision was good (will discover that later when I’ll cool down 😬), but that’s what dedication means to me 🤷🏻‍♀️..
_
So namaste beautiful people, wish you all a splendid day 🙌
_
#dedication #germanvolumetraining #gvt #deadlift #goalseeker #dontforgetwhyyoustarted #stayfocused #gymlife #gymaddict #keepgoing #tuesdayworkout #fitnesstrainer #getinshape #simpledoesit #keepitsimple #fitnessgirl #weights #barbellworkout #keeppushing #sweat #romaniandeadlift #mymorning

Even if you slack off (like me this week) for reasons out of your control: life, studies, work, stress, sickness - it’s never too late to “jump back on the horse😉” for your health. It doesn’t even have to be right away, I always feel guilty if I’m gaining weight or losing fitness but why? I don’t have a competition next week, I’m doing it for my health and mind and not for aesthetics or other people, that’s something I have to remind myself of in these times like this week. Getting out and doing a big ride yesterday, great exercise and fresh air, made me feels worlds better. I don’t look that much different but my brain feels so much better. I’ll get back to this picture and on track again, just have to remember this picture is not the goal, it’s the journey that brings me there. Sending you all so much love, understanding and encouragement, wherever you are in your journey. ✨

Even if you slack off (like me this week) for reasons out of your control: life, studies, work, stress, sickness - it’s never too late to “jump back on the horse😉” for your health. It doesn’t even have to be right away, I always feel guilty if I’m gaining weight or losing fitness but why? I don’t have a competition next week, I’m doing it for my health and mind and not for aesthetics or other people, that’s something I have to remind myself of in these times like this week. Getting out and doing a big ride yesterday, great exercise and fresh air, made me feels worlds better. I don’t look that much different but my brain feels so much better. I’ll get back to this picture and on track again, just have to remember this picture is not the goal, it’s the journey that brings me there. Sending you all so much love, understanding and encouragement, wherever you are in your journey. ✨

Today’s workout was a struggle. I hadn’t eaten much today, and didn’t feel the energy I usually would heading into a workout. Halfway through I felt a small headache coming on on top of that.
.
I could have skipped the workout today having waited until 7pm to start. Thanks to the amazing @natalee_barker I got just the push I needed to get the work in. .
Having a network that helps you remember your goals and push to make progress makes a big difference. A friend you know in real life, or one you only know online, or in my case my amazing wife, makes a HUGE DIFFERENCE!
.
My goal is to be that for any of you who need it. Feel free to DM me or leave a comment or whatever you need to get over that little hump.
.
What’s been your major struggle lately? Have anything you overcame that you’re proud of?
.
Today’s Workout:
10 min warmup
Bench Press 10 sets of 10 reps
.
#selfie #fitnessselfie #fitselfie #mountainside #getfit #chestday #vibrant #fitnessmotivation #fitjourney #fitfam #volumetraining #gvt #germanvolumetraining

Today’s workout was a struggle. I hadn’t eaten much today, and didn’t feel the energy I usually would heading into a workout. Halfway through I felt a small headache coming on on top of that.
.
I could have skipped the workout today having waited until 7pm to start. Thanks to the amazing @natalee_barker I got just the push I needed to get the work in. .
Having a network that helps you remember your goals and push to make progress makes a big difference. A friend you know in real life, or one you only know online, or in my case my amazing wife, makes a HUGE DIFFERENCE!
.
My goal is to be that for any of you who need it. Feel free to DM me or leave a comment or whatever you need to get over that little hump.
.
What’s been your major struggle lately? Have anything you overcame that you’re proud of?
.
Today’s Workout:
10 min warmup
Bench Press 10 sets of 10 reps
.
#selfie #fitnessselfie #fitselfie #mountainside #getfit #chestday #vibrant #fitnessmotivation #fitjourney #fitfam #volumetraining #gvt #germanvolumetraining

Most Recent

🇺🇸Fitness is not about being better than someone else, it’s about being better than you used to be.
🇮🇹Fitness non è essere meglio di qualcun altro, è essere meglio di ciò che sei abituato ad essere.
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#gym #gymmotivation #gymlife

🇺🇸Fitness is not about being better than someone else, it’s about being better than you used to be.
🇮🇹Fitness non è essere meglio di qualcun altro, è essere meglio di ciò che sei abituato ad essere.
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#gym #gymmotivation #gymlife

🇺🇸When my body shouts ‘STOP’, my mind screams ‘NEVER’.
🇮🇹Quando il mio corpo grida 'STOP', la mia mente urla 'MAI'
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#gym #gymmotivation #gymlife

🇺🇸When my body shouts ‘STOP’, my mind screams ‘NEVER’.
🇮🇹Quando il mio corpo grida 'STOP', la mia mente urla 'MAI'
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#gym #gymmotivation #gymlife

German Volume Training har stået på i fem uger nu. Som @jakobrumley også oplevede, så er det nemt at køre død i. Træningerne føles utroligt lange. Til gengæld er der både øgning i udholdenhed og masse at spore, især på stængerne 🦵🏽 Jeg agter at fuldføre, selvom at mere varieret split lokker. Det vil sige at jeg har tre uger tilbage i alt, og én uge tilbage inden jeg skal over i fase 2, hvor gentagelserne sættes ned til 6 og belastning øges. Der arbejdes på et nyt 4-split 💪🏼 Stay tuned...
#fitness #strength #bodybuilding #germanvolumetraining #hypertrophy #shredded #gymrat #weightlifting

German Volume Training har stået på i fem uger nu. Som @jakobrumley også oplevede, så er det nemt at køre død i. Træningerne føles utroligt lange. Til gengæld er der både øgning i udholdenhed og masse at spore, især på stængerne 🦵🏽 Jeg agter at fuldføre, selvom at mere varieret split lokker. Det vil sige at jeg har tre uger tilbage i alt, og én uge tilbage inden jeg skal over i fase 2, hvor gentagelserne sættes ned til 6 og belastning øges. Der arbejdes på et nyt 4-split 💪🏼 Stay tuned...
#fitness #strength #bodybuilding #germanvolumetraining #hypertrophy #shredded #gymrat #weightlifting

***DM ME IF INTERESTED IN THIS PROVERBS 27:17 TANK TOP!! AVAILABLE IN MEN'S & WOMEN'S TANK TOPS & MEN'S T SHIRTS!!***
German Volume Training for shoulders is done, and man was that brutal. I struggled with the shoulder presses, the last 3 sets failed at 8 😩😩😩 DEFINITELY worth giving a try if you're looking for a new program to follow. #biblesandbarbells #bibleverse #christianity #christianclothing #evangelism #faith #faithandfitness #fitnessapparel #gainzforgod #glorytogod #godsword #godovergains #jesusismyspotter #ironsharpensiron #germanvolumetraining #highvolumetraining #shoulderworkout #tanktop #proverbs2717 #24hourfitness @24chinosupersport @24hourfitness

***DM ME IF INTERESTED IN THIS PROVERBS 27:17 TANK TOP!! AVAILABLE IN MEN'S & WOMEN'S TANK TOPS & MEN'S T SHIRTS!!***
German Volume Training for shoulders is done, and man was that brutal. I struggled with the shoulder presses, the last 3 sets failed at 8 😩😩😩 DEFINITELY worth giving a try if you're looking for a new program to follow. #biblesandbarbells #bibleverse #christianity #christianclothing #evangelism #faith #faithandfitness #fitnessapparel #gainzforgod #glorytogod #godsword #godovergains #jesusismyspotter #ironsharpensiron #germanvolumetraining #highvolumetraining #shoulderworkout #tanktop #proverbs2717 #24hourfitness @24chinosupersport @24hourfitness

“Attachment leads to jealousy, the shadow of greed that is”- #yoda  in taoism we practice non attachment. This does not mean that we don’t care about anything or anyone, rather we let things play out how they do and accept whatever the outcome is. We set aside our egos for a deeper understanding. For example: it’s easy to become attached to something like your #sixpack but realizing you have to sacrifice them in order to bulk up is a natural part of the process. It’s that time of the year again. Only 2 weeks till I start #germanvolumetraining looking forward to seeing all the spring transformations that are about to take place #bodybuilding #fitnessmotivation #training #trainhard #diet #fitnessmotivation #naturalist #nocheatdays #bulk #bulkingseason #protien

“Attachment leads to jealousy, the shadow of greed that is”- #yoda in taoism we practice non attachment. This does not mean that we don’t care about anything or anyone, rather we let things play out how they do and accept whatever the outcome is. We set aside our egos for a deeper understanding. For example: it’s easy to become attached to something like your #sixpack but realizing you have to sacrifice them in order to bulk up is a natural part of the process. It’s that time of the year again. Only 2 weeks till I start #germanvolumetraining looking forward to seeing all the spring transformations that are about to take place #bodybuilding #fitnessmotivation #training #trainhard #diet #fitnessmotivation #naturalist #nocheatdays #bulk #bulkingseason #protien

The duration of the rest interval is generally a function of the muscle mass. Meaning larger muscle groups require longer rest intervals and vice versa. .
Rest intervals are also a huge indicator of the outcome of the program & what to expect out of it. .
In GVT we follow what is known as “Constant Loading”, meaning the lifter is expected to maintain the same weight throughout all the sets, with no change in load. The goal here is to have REPEATED exposure to the given load, to create strength adaptations.
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Pay attention to the word “REPEATED”, this applies to all the parameters, including REST INTERVALS.
If the rest intervals are NOT followed precisely and the lifter ends up resting based on feel, they’ll find themselves taking longer periods of rest towards the last couple sets, and the load is no longer “REPEATED”, and a new stimulus is now introduced; altering the whole concept of the program.
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#centricforce #centricforcetraining #centricforceveteran #gvt #germanvolumetraining #strengthtraining #strengthandconditioning #musclemass #massgain #bulk #bulklife #bulktips #bodybuilding

The duration of the rest interval is generally a function of the muscle mass. Meaning larger muscle groups require longer rest intervals and vice versa. .
Rest intervals are also a huge indicator of the outcome of the program & what to expect out of it. .
In GVT we follow what is known as “Constant Loading”, meaning the lifter is expected to maintain the same weight throughout all the sets, with no change in load. The goal here is to have REPEATED exposure to the given load, to create strength adaptations.
.
Pay attention to the word “REPEATED”, this applies to all the parameters, including REST INTERVALS.
If the rest intervals are NOT followed precisely and the lifter ends up resting based on feel, they’ll find themselves taking longer periods of rest towards the last couple sets, and the load is no longer “REPEATED”, and a new stimulus is now introduced; altering the whole concept of the program.
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#centricforce #centricforcetraining #centricforceveteran #gvt #germanvolumetraining #strengthtraining #strengthandconditioning #musclemass #massgain #bulk #bulklife #bulktips #bodybuilding

🇺🇸 Work so hard that when you look in the mirror you being proud of yourself
🇮🇹 Lavora così duramente che quando ti guardi allo specchio tu sia orgoglioso di te stesso
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#gym #gymmotivation #gymlife

🇺🇸 Work so hard that when you look in the mirror you being proud of yourself
🇮🇹 Lavora così duramente che quando ti guardi allo specchio tu sia orgoglioso di te stesso
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#gym #gymmotivation #gymlife

Focus... Always...💪🏻❤️
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#gym #gymmotivation #gymlife

Focus... Always...💪🏻❤️
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#gym #gymmotivation #gymlife

Just some good Ol’ fashion #GERMANVOLUMETRAINING 
Enjoying the process even if the progress is slow. I train for health as my lifestyle. The physical aspect is a bonus when you just live it. Take the vanity aspect out of it and work on your heart. 
Treat your body with the love and respect it deserves as you would want someone else to treat you. Train with love and passion. Take it one day at a time. It doesn’t have to be extensive, use your time wisely, and train for quality not quantity. There are no shortcuts, magic pills or supplements to get there faster. And if there is its not good for you. Most vitamins, minerals, and supplements can come from natural sources. 
Take the time to do your research, ask questions, and go through trial and error. What you will experience in the journey, good and bad, can only benefit you with a positive perspective. Don’t doubt yourself and start believing. You will be amazed at what you are capable of. Remember, you can’t always be motivated which is why you have to remain disciplined. Cheers and God Bless You❤️🙏🏻
#PraiseGod #ChristLight #Blessed #Humble #Authentic #Train #Respect #Nutrition #Think #Love #Passion #journey #Workout #Fit #Lifestyle #Progress #Thegym #Ifbb #natural #Health #Positive #Vitamins #Minerals
#Englewood #Real #Discipline  #Athletic #Nike #Asics

Just some good Ol’ fashion #GERMANVOLUMETRAINING
Enjoying the process even if the progress is slow. I train for health as my lifestyle. The physical aspect is a bonus when you just live it. Take the vanity aspect out of it and work on your heart.
Treat your body with the love and respect it deserves as you would want someone else to treat you. Train with love and passion. Take it one day at a time. It doesn’t have to be extensive, use your time wisely, and train for quality not quantity. There are no shortcuts, magic pills or supplements to get there faster. And if there is its not good for you. Most vitamins, minerals, and supplements can come from natural sources.
Take the time to do your research, ask questions, and go through trial and error. What you will experience in the journey, good and bad, can only benefit you with a positive perspective. Don’t doubt yourself and start believing. You will be amazed at what you are capable of. Remember, you can’t always be motivated which is why you have to remain disciplined. Cheers and God Bless You❤️🙏🏻
#PraiseGod #ChristLight #Blessed #Humble #Authentic #Train #Respect #Nutrition #Think #Love #Passion #journey #Workout #Fit #Lifestyle #Progress #Thegym #Ifbb #natural #Health #Positive #Vitamins #Minerals
#Englewood #Real #Discipline #Athletic #Nike #Asics

I’m tired said my body, I can’t do it said my mind, but I still haven’t made it said my heart. SO I GOT OFF MY ASS AND GOT RIGHT BACK TO THE GRIND🦍
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(🗣Never fear change cause change can make you a better YOU without looking back even if have to change the ppl around you 🤷🏽‍♂️)” #bigregg81 #pumpthatshit #pts #2020 #getfit #healthyliving #motivation #gohardorgohome #workoutvideos #bigfella #letsgetit #bodybuilding #instafit #muscle #picoftheday #instagood #gym #nofilter #hardbody #fitness #negu #life #lifestyle #germanvolumetraining #summer #goals #weightloss  #instafit #facts #fabolous

I’m tired said my body, I can’t do it said my mind, but I still haven’t made it said my heart. SO I GOT OFF MY ASS AND GOT RIGHT BACK TO THE GRIND🦍
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(🗣Never fear change cause change can make you a better YOU without looking back even if have to change the ppl around you 🤷🏽‍♂️)” #bigregg81 #pumpthatshit #pts #2020 #getfit #healthyliving #motivation #gohardorgohome #workoutvideos #bigfella #letsgetit #bodybuilding #instafit #muscle #picoftheday #instagood #gym #nofilter #hardbody #fitness #negu #life #lifestyle #germanvolumetraining #summer #goals #weightloss #instafit #facts #fabolous

Versione Puffo 😂💪🏻🇮🇹🇺🇸
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#gym #gymmotivation #gymlife

Versione Puffo 😂💪🏻🇮🇹🇺🇸
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#gym #gymmotivation #gymlife

I had the absolute fear coming into this session as last week floored me... But I hit 90 Reps across the 10 sets at 122.5kg!

Really happy with that volume, quite lenient with rest periods pushing 2/2.5 mins towards the end - but I'm still pretty happy with that effort today.

Final set filmed - think you can see the reflief when it was all over!

Ice Bath and food required! ***excuse my mistake on the session break down this was actually Day 4 / Week 2 - Legs***

I had the absolute fear coming into this session as last week floored me... But I hit 90 Reps across the 10 sets at 122.5kg!

Really happy with that volume, quite lenient with rest periods pushing 2/2.5 mins towards the end - but I'm still pretty happy with that effort today.

Final set filmed - think you can see the reflief when it was all over!

Ice Bath and food required! ***excuse my mistake on the session break down this was actually Day 4 / Week 2 - Legs***

Don't wait to get the weights (440kgs)...use the surrounded resources to kill your Quads ...happy weekend guys!!!!!🏋️‍♀️🏋🏽‍♀️🏋️‍♀️🏋️‍♀️🏋️🏋️
#legsday #legsworkout #fit #bestworkout #germanvolumetraining #quads #musclebuilding #bodybuildingmotivation #bodybuilder #strengthandconditioning #fitness #squats #legpress #workout #workoutmotivation #gym #quadsday #musclepump

Don't wait to get the weights (440kgs)...use the surrounded resources to kill your Quads ...happy weekend guys!!!!!🏋️‍♀️🏋🏽‍♀️🏋️‍♀️🏋️‍♀️🏋️🏋️
#legsday #legsworkout #fit #bestworkout #germanvolumetraining #quads #musclebuilding #bodybuildingmotivation #bodybuilder #strengthandconditioning #fitness #squats #legpress #workout #workoutmotivation #gym #quadsday #musclepump

***DM ME IF INTERESTED IN THIS BLUE ORIGINAL DESIGN T-SHIRT!!!***
Meme is DEFINITELY me after the holidays 😩😩😩 but I'm getting back on track now. No more excuses. My body is the Temple of the Holy Spirit after all, and it's a gift from God, gotta take care of it. This back day was brutal. Simple, but brutal. 32,000 lbs of total volume, gotta love German Volume Training! #biblesandbarbells #bibleverse #christianity #christianclothing #evangelism #faith #faithandfitness #fitnessapparel #gainzforgod #glorytogod #godsword #godovergains #jesusismyspotter #ironsharpensiron #germanvolumetraining #highvolumetraining #backday #fitness19chino @fitness19chino

***DM ME IF INTERESTED IN THIS BLUE ORIGINAL DESIGN T-SHIRT!!!***
Meme is DEFINITELY me after the holidays 😩😩😩 but I'm getting back on track now. No more excuses. My body is the Temple of the Holy Spirit after all, and it's a gift from God, gotta take care of it. This back day was brutal. Simple, but brutal. 32,000 lbs of total volume, gotta love German Volume Training! #biblesandbarbells #bibleverse #christianity #christianclothing #evangelism #faith #faithandfitness #fitnessapparel #gainzforgod #glorytogod #godsword #godovergains #jesusismyspotter #ironsharpensiron #germanvolumetraining #highvolumetraining #backday #fitness19chino @fitness19chino

You ever have a cold in the summer? That shit be the worse but It gets better though!! Oh-oh-oh-oh, it's gon' be a cold summer
Devil tryna take ya soul from ya
Callin' but he got my old number
Oh-oh-oh-oh, it's gon' be a cold summer
I'm chillin' for the whole summer
No feelings for the whole summer
🥶🥵🥶🥵🥶🥵🥶🥵
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(🗣Never fear change cause change can make you a better YOU without looking back even if have to change the ppl around you 🤷🏽‍♂️)” #bigregg81 #pumpthatshit #pts #2020 #getfit #healthyliving #motivation #gohardorgohome #workoutvideos #bigfella #letsgetit #bodybuilding #instafit #muscle #picoftheday #instagood #gym #nofilter #hardbody #fitness #negu #life #lifestyle #germanvolumetraining #summer #goals #weightloss  #instafit #facts #fabolous

You ever have a cold in the summer? That shit be the worse but It gets better though!! Oh-oh-oh-oh, it's gon' be a cold summer
Devil tryna take ya soul from ya
Callin' but he got my old number
Oh-oh-oh-oh, it's gon' be a cold summer
I'm chillin' for the whole summer
No feelings for the whole summer
🥶🥵🥶🥵🥶🥵🥶🥵
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(🗣Never fear change cause change can make you a better YOU without looking back even if have to change the ppl around you 🤷🏽‍♂️)” #bigregg81 #pumpthatshit #pts #2020 #getfit #healthyliving #motivation #gohardorgohome #workoutvideos #bigfella #letsgetit #bodybuilding #instafit #muscle #picoftheday #instagood #gym #nofilter #hardbody #fitness #negu #life #lifestyle #germanvolumetraining #summer #goals #weightloss #instafit #facts #fabolous

This exercise is known as GVT ( German Volume Training ) 100 Reps over 10 sets!

Do not go too heavy , you wanna be choosing a weight where if you were to do 20 Reps to failure 
I choose 80KG

Resting Period 60-90sec Max

Finish your exercise with other exercises as you would normally

@gymsharktrain 
#gymshark66

This exercise is known as GVT ( German Volume Training ) 100 Reps over 10 sets!

Do not go too heavy , you wanna be choosing a weight where if you were to do 20 Reps to failure
I choose 80KG

Resting Period 60-90sec Max

Finish your exercise with other exercises as you would normally

@gymsharktrain
#gymshark66

My Friday mood at the gym 👆🏽I’m a whole new Vibe⚡️all 2020 get like me or get left behind 🤷🏽‍♂️
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(🗣Never fear change cause change can make you a better YOU without looking back even if have to change the ppl around you 🤷🏽‍♂️)” #bigregg81 #pumpthatshit #pts #2020 #getfit #healthyliving #motivation #gohardorgohome #workoutvideos #bigfella #letsgetit #bodybuilding #instafit #muscle #picoftheday #instagood #gym #nofilter #hardbody #fitness #negu #life #lifestyle #germanvolumetraining #summer #goals #weightloss  #instafit #facts #change

My Friday mood at the gym 👆🏽I’m a whole new Vibe⚡️all 2020 get like me or get left behind 🤷🏽‍♂️
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(🗣Never fear change cause change can make you a better YOU without looking back even if have to change the ppl around you 🤷🏽‍♂️)” #bigregg81 #pumpthatshit #pts #2020 #getfit #healthyliving #motivation #gohardorgohome #workoutvideos #bigfella #letsgetit #bodybuilding #instafit #muscle #picoftheday #instagood #gym #nofilter #hardbody #fitness #negu #life #lifestyle #germanvolumetraining #summer #goals #weightloss #instafit #facts #change

Final GVT of the week ending with #sumodeadlift
 this one was horrible because I couldn’t even progress on my last four sets but we did and we achieved!

10x10 Sumo Deadlift GVT
2x70 / 4x80 / 4x90
3x15 Hack Squat 60
3x10 2sec Calf Press 73
3x15 Calf Press 45

3x10 Straight Curl 36
3x10 Hammer Curl 9
3x7 DB Curl Complex 7

3x12 Weighted Crunch 2
3x10 V Sit Crunch
3x5 Holding Leg Raise 3

I have managed to lose 1.5kgs since I started controlling my calorie intake two weeks ago. The real test comes this weekend as I am seeing friends and heading out. Wish me luck and if I eat shit I will post it!
Have a blessed week all!

#lovelifteat #fatrunningbengali #germanvolumetraining

Final GVT of the week ending with #sumodeadlift
this one was horrible because I couldn’t even progress on my last four sets but we did and we achieved!

10x10 Sumo Deadlift GVT
2x70 / 4x80 / 4x90
3x15 Hack Squat 60
3x10 2sec Calf Press 73
3x15 Calf Press 45

3x10 Straight Curl 36
3x10 Hammer Curl 9
3x7 DB Curl Complex 7

3x12 Weighted Crunch 2
3x10 V Sit Crunch
3x5 Holding Leg Raise 3

I have managed to lose 1.5kgs since I started controlling my calorie intake two weeks ago. The real test comes this weekend as I am seeing friends and heading out. Wish me luck and if I eat shit I will post it!
Have a blessed week all!

#lovelifteat #fatrunningbengali #germanvolumetraining

You're going to go through tough times “that's life”. But don’t sit around expecting a pitty party while going through those tough times. Get up and be tougher than whatever it is being thrown your way even if you get knocked Get Back Up & Give It More Fight!! Always remember yesterday is not ours to recover, but tomorrow is ours to win or lose.
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(🗣Never fear change cause change can make you a better YOU without looking back even if have to change the ppl around you 🤷🏽‍♂️)” #bigregg81 #pumpthatshit #pts #2020 #getfit #healthyliving #motivation #gohardorgohome #workoutvideos #bigfella #letsgetit #bodybuilding #instafit #muscle #picoftheday #instagood #gym #nofilter #hardbody #fitness #negu #life #lifestyle #germanvolumetraining #summer #goals #weightloss  #instafit #facts #change

You're going to go through tough times “that's life”. But don’t sit around expecting a pitty party while going through those tough times. Get up and be tougher than whatever it is being thrown your way even if you get knocked Get Back Up & Give It More Fight!! Always remember yesterday is not ours to recover, but tomorrow is ours to win or lose.
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(🗣Never fear change cause change can make you a better YOU without looking back even if have to change the ppl around you 🤷🏽‍♂️)” #bigregg81 #pumpthatshit #pts #2020 #getfit #healthyliving #motivation #gohardorgohome #workoutvideos #bigfella #letsgetit #bodybuilding #instafit #muscle #picoftheday #instagood #gym #nofilter #hardbody #fitness #negu #life #lifestyle #germanvolumetraining #summer #goals #weightloss #instafit #facts #change

Pronated DB flies 
Niby zwykłe rozpiętki śle nie do końca. Dzięki zastosowaniu nachwyt jestem w stanie lepiej rozciągać klatkę nie doprowadzając do utraty napięcia. Dodatkowo w ty chwycie bicepsy są mniej rozciągane co tez poprawia izolacje w stronę mięśnia piersiowego 😉

#upperbodyworkout #chestworkout #chestday #germanvolumetraining #bodybuilding #strengthtraining #progress #bodytransformation

Pronated DB flies
Niby zwykłe rozpiętki śle nie do końca. Dzięki zastosowaniu nachwyt jestem w stanie lepiej rozciągać klatkę nie doprowadzając do utraty napięcia. Dodatkowo w ty chwycie bicepsy są mniej rozciągane co tez poprawia izolacje w stronę mięśnia piersiowego 😉

#upperbodyworkout #chestworkout #chestday #germanvolumetraining #bodybuilding #strengthtraining #progress #bodytransformation

Leg day #2 
Run 8mph 10 min, lunges, leg curls, glute exercise, calves’ raises and abs 10 of 10 attempted with increased weight by 25% and a little shuffle in between 😂😱🤗🔥🤘🏋️‍♀️ #gvt #germanvolumetraining #edm #reggeaton #music #fitness #getit #swole #legs #abs #sixpack #doit #fitness #producer #dj @fitbeep @nuttyfoodiefitness

Leg day #2
Run 8mph 10 min, lunges, leg curls, glute exercise, calves’ raises and abs 10 of 10 attempted with increased weight by 25% and a little shuffle in between 😂😱🤗🔥🤘🏋️‍♀️ #gvt #germanvolumetraining #edm #reggeaton #music #fitness #getit #swole #legs #abs #sixpack #doit #fitness #producer #dj @fitbeep @nuttyfoodiefitness

"No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable." As I grow one year older, I am reminded that age is just a number; mind over matter! So to celebrate, I treated myself to 100 reps of deadlifts to strengthen my back. 2 sets of 10 at 135, 2 sets of 10 at 185, 2 sets of 10 at 225, 2 sets of 10 at 275, and 2 sets of 10 at 315 for a total of 22700lbs moved! Shown are sets 5 and 10.
The greatest birthday gift I have ever been blessed with is this body and I want to make it as strong as possible so that I may do great things and protect my friends and family. Semper Fi and strong my friends 💪😎 #glorytogod #gymlife #gymrat #powerlifting #powerlifter #deadlifts #birthday #workout #germanvolumetraining #alightthatnevercomes #areyouready #plusultra

"No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable." As I grow one year older, I am reminded that age is just a number; mind over matter! So to celebrate, I treated myself to 100 reps of deadlifts to strengthen my back. 2 sets of 10 at 135, 2 sets of 10 at 185, 2 sets of 10 at 225, 2 sets of 10 at 275, and 2 sets of 10 at 315 for a total of 22700lbs moved! Shown are sets 5 and 10.
The greatest birthday gift I have ever been blessed with is this body and I want to make it as strong as possible so that I may do great things and protect my friends and family. Semper Fi and strong my friends 💪😎 #glorytogod #gymlife #gymrat #powerlifting #powerlifter #deadlifts #birthday #workout #germanvolumetraining #alightthatnevercomes #areyouready #plusultra

Sumo deadlift 10x10

Sumo deadlift 10x10

🇺🇸When is your bulking period and your abs starts to disappear 😂
🇮🇹Quando è il tuo periodo di massa e i tuoi addominali cominciano a scomparire 😂
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#gym #gymmotivation #gymlife

🇺🇸When is your bulking period and your abs starts to disappear 😂
🇮🇹Quando è il tuo periodo di massa e i tuoi addominali cominciano a scomparire 😂
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#gym #gymmotivation #gymlife

Great to be back at it today, even if a little wobbly 😂. Wanna give this gvt leg session a go?
Here it is:
10 x 10 barbell squat and 10 x 10 stiff leg deadlift superseded
10 x 10 Bulgarian split squat (each leg) and 10 x 10 kettlebell swings supersetted

Remember to go lighter than normal due to the intensity.  Let me know how you get on, even reply with your videos below 😃 #germanvolumetraining
#puregym_colne #dannypilkingtonpt

Great to be back at it today, even if a little wobbly 😂. Wanna give this gvt leg session a go?
Here it is:
10 x 10 barbell squat and 10 x 10 stiff leg deadlift superseded
10 x 10 Bulgarian split squat (each leg) and 10 x 10 kettlebell swings supersetted

Remember to go lighter than normal due to the intensity. Let me know how you get on, even reply with your videos below 😃 #germanvolumetraining
#puregym_colne #dannypilkingtonpt

When I look in the mirror I see a few scars but I know who I am. If you begin to believe you see something other then yourself for who you are then your looking in the wrong mirror!!! Stay true to yourself and know your worth it will carry you a loooong way. 🦍
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(🗣Never fear change cause change can make you a better YOU without looking back even if have to change the ppl around you 🤷🏽‍♂️)” #bigregg81 #pumpthatshit #pts #2020 #getfit #healthyliving #motivation #gohardorgohome #workoutvideos #bigfella #letsgetit #bodybuilding #instafit #muscle #picoftheday #instagood #gym #nofilter #hardbody #fitness #negu #life #lifestyle #germanvolumetraining #summer #goals #weightloss  #instafit #facts #tbt

When I look in the mirror I see a few scars but I know who I am. If you begin to believe you see something other then yourself for who you are then your looking in the wrong mirror!!! Stay true to yourself and know your worth it will carry you a loooong way. 🦍
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(🗣Never fear change cause change can make you a better YOU without looking back even if have to change the ppl around you 🤷🏽‍♂️)” #bigregg81 #pumpthatshit #pts #2020 #getfit #healthyliving #motivation #gohardorgohome #workoutvideos #bigfella #letsgetit #bodybuilding #instafit #muscle #picoftheday #instagood #gym #nofilter #hardbody #fitness #negu #life #lifestyle #germanvolumetraining #summer #goals #weightloss #instafit #facts #tbt

ALL ABOUT GVT IS LIVE!! Go listen, the link is in the bio or search “fit n’ sh*t” on Apple podcasts! All about GVT is dissecting German volume training, aka the 10x10 method. I’ll be digging through the good, the bad, and even drop a little sample workout in there with tempo’s and supersets! Hope you guys enjoy! .
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#fitness #fitnesstraining #fit #fitnessmotivation #traininghard #training #trainingday #olympicweightlifting #olympic #olympiclifting #germanvolumetraining #podcast #business #entertainment #fun #work #workouts #workout #workoutmotivation #listen

ALL ABOUT GVT IS LIVE!! Go listen, the link is in the bio or search “fit n’ sh*t” on Apple podcasts! All about GVT is dissecting German volume training, aka the 10x10 method. I’ll be digging through the good, the bad, and even drop a little sample workout in there with tempo’s and supersets! Hope you guys enjoy! .
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#fitness #fitnesstraining #fit #fitnessmotivation #traininghard #training #trainingday #olympicweightlifting #olympic #olympiclifting #germanvolumetraining #podcast #business #entertainment #fun #work #workouts #workout #workoutmotivation #listen

🇺🇸Little by little I will reach my goals 💪🏻🏋️‍♂️
🇮🇹A poco a poco raggiungerò i miei obiettivi 💪🏻🏋️‍♂️
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#gym #gymmotivation #gymlife

🇺🇸Little by little I will reach my goals 💪🏻🏋️‍♂️
🇮🇹A poco a poco raggiungerò i miei obiettivi 💪🏻🏋️‍♂️
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#gym #gymmotivation #gymlife

Going old school today with some German volume training courtesy of @coachmilligan  great workout, looks easier than it actually is especially if you nail the weights correct. Added in a set of 5 abs roll outs after each set and finished off with 3 x max plank.
#benchpress #germanvolumetraining #strengthandconditioning #fitness #abslikeslabs #fitpittroon #project40

Going old school today with some German volume training courtesy of @coachmilligan great workout, looks easier than it actually is especially if you nail the weights correct. Added in a set of 5 abs roll outs after each set and finished off with 3 x max plank.
#benchpress #germanvolumetraining #strengthandconditioning #fitness #abslikeslabs #fitpittroon #project40

🇺🇸365 lbs of lightness🏋️‍♂️💪🏻
🇮🇹365 libbre di leggerezza🏋️‍♂️💪🏻
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#gym #gymmotivation #gymlife

🇺🇸365 lbs of lightness🏋️‍♂️💪🏻
🇮🇹365 libbre di leggerezza🏋️‍♂️💪🏻
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#gym #gymmotivation #gymlife

I needed a shirt for my gym class today so pulled one out I haven’t worn in a while. It’s just a tad too big now. 
You may not see the changes when you look in the mirror everyday, you may fixate on that number on the scale way more than you should, you may struggle on some days more than others but when you put on a shirt that used to fit and now you are swimming it in, it makes you realize just how far you’ve come, that all the hard work is paying off, gives you a push to keep going, and to trust the process. 
#weightlossmotivation #fitnessjourney #pcos #pcosweightloss #girlsthatlift #gymaddict #gymrat #trainhard #goals #bodypositive #weightlifting #strengthtraining #germanvolumetraining #fitnessgoals #gymlife #bodygoals #pushyourself #legdayeveryday #squatsfordays #squats #deadlifts #benching #trusttheprocess #slowandsteady #size10/12tosize2/4

I needed a shirt for my gym class today so pulled one out I haven’t worn in a while. It’s just a tad too big now.
You may not see the changes when you look in the mirror everyday, you may fixate on that number on the scale way more than you should, you may struggle on some days more than others but when you put on a shirt that used to fit and now you are swimming it in, it makes you realize just how far you’ve come, that all the hard work is paying off, gives you a push to keep going, and to trust the process.
#weightlossmotivation #fitnessjourney #pcos #pcosweightloss #girlsthatlift #gymaddict #gymrat #trainhard #goals #bodypositive #weightlifting #strengthtraining #germanvolumetraining #fitnessgoals #gymlife #bodygoals #pushyourself #legdayeveryday #squatsfordays #squats #deadlifts #benching #trusttheprocess #slowandsteady #size10 /12tosize2/4

GVT FOR ATHLETES by @centricforce .
Not every athlete will benefit from a GVT program. In fact the majority will suffer from gaining too much mass, as the excessive bulk can definitely make it difficult to resist fatigue.
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Considering that GVT will mostly hypertrophy the slow-twitch fibres, and in most contact sports, the fast twitch fibres are the ones that will clear lactic acid. It’s important to understand that the muscle fibres used in any given exercise should be specific to the sport.
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Another downfall here is those who start a GVT program close to the season, will have a hard time getting accustomed to their new body weight and performing at the highest level.
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Even in the case of high endurance sport, those athletes should only focus on increasing strength with minimal weight gain. We call this Relative Strength.
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However, many athletes can definitely gain a lot from increasing muscle mass, and maintaining that in-season, such as linemen, boxers, wrestlers, powerlifters, bodybuilders etc.
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#Centricforce #centricforcetraining #centricforceveteran #athletes #athlete #athletetraining #athletedevelopment #strengthandconditioning #strengthtraining #strengthandconditioningcoach #strengthgains #bulk #mass #germanvolumetraining #offseason #sports #contactsports

GVT FOR ATHLETES by @centricforce .
Not every athlete will benefit from a GVT program. In fact the majority will suffer from gaining too much mass, as the excessive bulk can definitely make it difficult to resist fatigue.
.
Considering that GVT will mostly hypertrophy the slow-twitch fibres, and in most contact sports, the fast twitch fibres are the ones that will clear lactic acid. It’s important to understand that the muscle fibres used in any given exercise should be specific to the sport.
.
Another downfall here is those who start a GVT program close to the season, will have a hard time getting accustomed to their new body weight and performing at the highest level.
.
Even in the case of high endurance sport, those athletes should only focus on increasing strength with minimal weight gain. We call this Relative Strength.
.
However, many athletes can definitely gain a lot from increasing muscle mass, and maintaining that in-season, such as linemen, boxers, wrestlers, powerlifters, bodybuilders etc.
.
#Centricforce #centricforcetraining #centricforceveteran #athletes #athlete #athletetraining #athletedevelopment #strengthandconditioning #strengthtraining #strengthandconditioningcoach #strengthgains #bulk #mass #germanvolumetraining #offseason #sports #contactsports

Cheeky chest session. 
German volume training bench press, 50kg.

Duplicated for incline bench press. 
Dumbbell flys flat bench, 10kg.

Cable flys, 12.5kg. 
Rep it out until you can’t rep anymore. 
Finished with some bicep isolation. 
60 minutes bang on. 
#muscletash #workout #workoutmotivation #chestworkout #chestday #weights #weighttraining #benchpress #germanvolumetraining #reps #fitnessmotivation #fitness #fitnessblogger #bodybuilding #gains #pump #physique #ukgym #gym #cableflys #healthy #healthylifestyle #getitdone

Cheeky chest session.
German volume training bench press, 50kg.

Duplicated for incline bench press.
Dumbbell flys flat bench, 10kg.

Cable flys, 12.5kg.
Rep it out until you can’t rep anymore.
Finished with some bicep isolation.
60 minutes bang on.
#muscletash #workout #workoutmotivation #chestworkout #chestday #weights #weighttraining #benchpress #germanvolumetraining #reps #fitnessmotivation #fitness #fitnessblogger #bodybuilding #gains #pump #physique #ukgym #gym #cableflys #healthy #healthylifestyle #getitdone

German volume training to protokół wykorzystywany między innymi przez trenerow sportów siłowych do zwiększenia ilości masy mięśniowej. Tradycyjne GVT zakłada wykonanie dwóch wielostawowych ćwiczeń w 10 seriach po 10 powtórzeń w zakresie ok 60%RM. Warto zwrócić uwagę, ze w tradycyjnych założeniach GVT przewiduje krótkie, 60-90s przerwy co ma doprowadzić do potęgowania mechanizmu zmeczeniowego i szybszej pełnej rekrutacji wysokoprogowych jednostek motorycznych.
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W badaniu z 2018r Hackett i wsp, postanowili sprawdzić efekty GVT na 12 wytrenowanych mężczyznach, z czego warunkiem wytrenowania był tu (tylko) minimum rok stażu. Badacze zamierzali sprawdzić jakie różnice wynikna ze zmniejszenia ilości objętości o polowe. Powstała wiec grupa 10ciu oraz 5ciu serii. Badanie trwało 12 tygodni. System treningowy gdzie w dniu 1 trenowano klatke i górę pleców, w 2 nogi a w 3ci barki i ramiona. Serie wykonywanego na 60-90%RM w większości do niepowodzenia.
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Nie odnotowano szczególnych różnic w przyroście siły maksymalnej oraz beztłuszczowej masy ciała. Oznacza to, że grupa wykonująca model 5cio seryjny dostarczała wystarczająca ilość stymulacji by maksymalnie możliwie progresiwac. Grupa wykonująca dwa razy więcej pracy, wychodziła poza MAV lecz prawdopodobnie nie poza MRV gdyż odnotowywali takie same (a nie gorsze) efekty.
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Badanie jest w mojej opinii kolejnym potwierdzeniem kwestii maksymalnej efektywnej objętości. Po pierwsze po przekroczeniu jej pułapu nie będziemy osiągać już więcej, po drugie zależy ona od tego jak ciężko trenujemy (RPE). Im serie maja mniejszy RIR tym więcej stymulacji w każdej z nich dostarczymy i tym mniej będziemy musieli ich wykonać być osiągnąć MAV.
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Czy wyniki badania są uniwersalne? Na pewno nie. Na nasza granice maksymalnej objętości efektywnej wpływa masa czynników. Prawdopodobnie gdyby uczestnicy byli np lepiej wytrenowani oraz lepiej się regenerowali ich forma granica MAV była by wyższa i grupa wykonująca więcej serii zanotowała by przewagę.
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Jeśli grafika się podobała, proszę udostepnij ja ma instastory 😻
#gvt #germanvolumetraining #trening #adaptacje #treningsilowy #silownia #naturalnakulturystyka #kulturystyka #ebm

German volume training to protokół wykorzystywany między innymi przez trenerow sportów siłowych do zwiększenia ilości masy mięśniowej. Tradycyjne GVT zakłada wykonanie dwóch wielostawowych ćwiczeń w 10 seriach po 10 powtórzeń w zakresie ok 60%RM. Warto zwrócić uwagę, ze w tradycyjnych założeniach GVT przewiduje krótkie, 60-90s przerwy co ma doprowadzić do potęgowania mechanizmu zmeczeniowego i szybszej pełnej rekrutacji wysokoprogowych jednostek motorycznych.
.
.
.
W badaniu z 2018r Hackett i wsp, postanowili sprawdzić efekty GVT na 12 wytrenowanych mężczyznach, z czego warunkiem wytrenowania był tu (tylko) minimum rok stażu. Badacze zamierzali sprawdzić jakie różnice wynikna ze zmniejszenia ilości objętości o polowe. Powstała wiec grupa 10ciu oraz 5ciu serii. Badanie trwało 12 tygodni. System treningowy gdzie w dniu 1 trenowano klatke i górę pleców, w 2 nogi a w 3ci barki i ramiona. Serie wykonywanego na 60-90%RM w większości do niepowodzenia.
.
.
.
Nie odnotowano szczególnych różnic w przyroście siły maksymalnej oraz beztłuszczowej masy ciała. Oznacza to, że grupa wykonująca model 5cio seryjny dostarczała wystarczająca ilość stymulacji by maksymalnie możliwie progresiwac. Grupa wykonująca dwa razy więcej pracy, wychodziła poza MAV lecz prawdopodobnie nie poza MRV gdyż odnotowywali takie same (a nie gorsze) efekty.
.
.
.
Badanie jest w mojej opinii kolejnym potwierdzeniem kwestii maksymalnej efektywnej objętości. Po pierwsze po przekroczeniu jej pułapu nie będziemy osiągać już więcej, po drugie zależy ona od tego jak ciężko trenujemy (RPE). Im serie maja mniejszy RIR tym więcej stymulacji w każdej z nich dostarczymy i tym mniej będziemy musieli ich wykonać być osiągnąć MAV.
.
.
.
Czy wyniki badania są uniwersalne? Na pewno nie. Na nasza granice maksymalnej objętości efektywnej wpływa masa czynników. Prawdopodobnie gdyby uczestnicy byli np lepiej wytrenowani oraz lepiej się regenerowali ich forma granica MAV była by wyższa i grupa wykonująca więcej serii zanotowała by przewagę.
.
Jeśli grafika się podobała, proszę udostepnij ja ma instastory 😻
#gvt #germanvolumetraining #trening #adaptacje #treningsilowy #silownia #naturalnakulturystyka #kulturystyka #ebm