#keepmuscle

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🔥Push day workout🔥
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Follow @dancudes .
If you're like me, push days are one of your favourite days. Getting a nice chest and triceps pump with some boulder shoulders never hurt no one. I get asked frequently how many exercises to do on a push day, or even a pull day for that matter and how to structure them. For me, I like to choose 1 to 2 exercises for my shoulders, triceps, chest and even core. That being said I also know my chest is overdeveloped in comparison to my shoulders and triceps so maybe manipualting that rule so I do 1 exercise for my chest and 2 for triceps and shoulders could be of benefit for me. Notice I don't say you have to do one specific exercise in any category. Instead, I like using a bank of exercises in each category which means you can keep things fresh and change up the exercises each month, week or even each workout. I also like taking 1-3 minutes if rest and staying 1 rep short of failure so I ensure consistent progress. A sample push day for me would be: incline press, overhead press, weighted dips, lateral raises, a superset of tricep kickbacks and skull crushers, wood choppers and planks.
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✅ Follow @dancudes
✅ Follow @dancudes
✅ Follow @dancudes
______________________
#leanmuscle #makegains #gainmuscle #fittips #gymmotivation #squats #deadlifts #leangains #musclebuilding #buildmuscle #weightgain #liftweights #upperbody #weightlosscoach #nutritioncoach #getinshape #musclemass #musclegain #musclegains #trainhardorgohome #trainlikeabeast #gymtips #strengthening #gainmuscle #musclegrowth #legdayworkout #goodworkout #keepmuscle #preworkoutsnack

🔥Push day workout🔥
.
Follow @dancudes .
If you're like me, push days are one of your favourite days. Getting a nice chest and triceps pump with some boulder shoulders never hurt no one. I get asked frequently how many exercises to do on a push day, or even a pull day for that matter and how to structure them. For me, I like to choose 1 to 2 exercises for my shoulders, triceps, chest and even core. That being said I also know my chest is overdeveloped in comparison to my shoulders and triceps so maybe manipualting that rule so I do 1 exercise for my chest and 2 for triceps and shoulders could be of benefit for me. Notice I don't say you have to do one specific exercise in any category. Instead, I like using a bank of exercises in each category which means you can keep things fresh and change up the exercises each month, week or even each workout. I also like taking 1-3 minutes if rest and staying 1 rep short of failure so I ensure consistent progress. A sample push day for me would be: incline press, overhead press, weighted dips, lateral raises, a superset of tricep kickbacks and skull crushers, wood choppers and planks.
.
✅ Follow @dancudes
✅ Follow @dancudes
✅ Follow @dancudes
______________________
#leanmuscle #makegains #gainmuscle #fittips #gymmotivation #squats #deadlifts #leangains #musclebuilding #buildmuscle #weightgain #liftweights #upperbody #weightlosscoach #nutritioncoach #getinshape #musclemass #musclegain #musclegains #trainhardorgohome #trainlikeabeast #gymtips #strengthening #gainmuscle #musclegrowth #legdayworkout #goodworkout #keepmuscle #preworkoutsnack

🔸WHAT MUSCLES ARE BEING WORKED: RDL VS SDL - by @breitfit🔸⠀⠀⠀⠀⠀⠀⠀⠀⠀
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📝 Stiff leg deadlifts are to the romanian deadlift what the front squat is to the back squat: a similar looking sibling with a total different character! What they have in common is the height (upper shin) from where the lifts start and the circumstance that the knees are more (RDL) or less (SDL) bent. Both work the hamstrings, gluteus maximus and the deep spinal erector as main muscles. This is where the similarities end.
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➕ The romanian deadlift is mostly characterized by its lifting mechanic relying on pushing back and pulling forward the hips which at the core makes this a for- and backwards-movement. As a consequence this lift puts a lot of emphasis on the gluteus maximus.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
➕ In the stiff leg deadlift on the other hand the hips stay in place and movement is achieved by hinging. This leads to a bar path that is further away from the body’s centre of mass thus making this exercise more erector spinae dominant.
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🔈 Are you regularly utilizing both lifts and which one is your favourite?
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#gymmotivation #musclegain #gainz #hypertrophy #leanmuscle #musclebuilding #jacked #weightgain #leangains #proteins #weightlosscoach #liftweights #fatlossjourney #postworkoutmeal #workoutlife #musclemass #gainmuscle #fittips #gymtips #personaltrainers #musclegains #musclegrowth #getshredded #journeytofit #trainlikeabeast #keepmuscle #gainzz #trainhardorgohome #workouttips #bodyfat

🔸WHAT MUSCLES ARE BEING WORKED: RDL VS SDL - by @breitfit 🔸⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
📝 Stiff leg deadlifts are to the romanian deadlift what the front squat is to the back squat: a similar looking sibling with a total different character! What they have in common is the height (upper shin) from where the lifts start and the circumstance that the knees are more (RDL) or less (SDL) bent. Both work the hamstrings, gluteus maximus and the deep spinal erector as main muscles. This is where the similarities end.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
➕ The romanian deadlift is mostly characterized by its lifting mechanic relying on pushing back and pulling forward the hips which at the core makes this a for- and backwards-movement. As a consequence this lift puts a lot of emphasis on the gluteus maximus.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
➕ In the stiff leg deadlift on the other hand the hips stay in place and movement is achieved by hinging. This leads to a bar path that is further away from the body’s centre of mass thus making this exercise more erector spinae dominant.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔈 Are you regularly utilizing both lifts and which one is your favourite?
.
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.
.
.
.
.
.
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.
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#gymmotivation #musclegain #gainz #hypertrophy #leanmuscle #musclebuilding #jacked #weightgain #leangains #proteins #weightlosscoach #liftweights #fatlossjourney #postworkoutmeal #workoutlife #musclemass #gainmuscle #fittips #gymtips #personaltrainers #musclegains #musclegrowth #getshredded #journeytofit #trainlikeabeast #keepmuscle #gainzz #trainhardorgohome #workouttips #bodyfat

🔥Plant based macros🔥
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Follow @dancudes .
Plant-based foods are some of the most nutrient-dense foods in the world. They are extremely high in phytonutrients and antioxidants and without them, nutrient deficiencies are sure to occur. What people don't understand about nutrient deficiencies is that they can lead to feeling lethargic, weak, and negatively impact performance in the gym and also increase the likelihood of illness which in itself can keep you away from the gym and getting active let alone simply being healthy in general. These are some of my favourite plant-based food sources for each macronutrient and yes, you can be lean as hell and still eat those carbs on the left hand side.
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✅ Follow @dancudes
✅ Follow @dancudes
✅ Follow @dancudes
______________________
#workout #cardio #hiit #gymmotivation #muscle #musclebuilding #fatlossjourney #proteins #liftweights #postworkoutmeal #nutritioncoach #weightlosscoach #getinshape #fitnesschallenge #upperbody #fitnesstips #fatlosstips #losefat #physiology #musclemass #musclegrowth #caloriedeficit #gymtips #weightlosstips #calorieburn #6packabs #keepmuscle #calorieburn #cardio✔️

🔥Plant based macros🔥
.
Follow @dancudes .
Plant-based foods are some of the most nutrient-dense foods in the world. They are extremely high in phytonutrients and antioxidants and without them, nutrient deficiencies are sure to occur. What people don't understand about nutrient deficiencies is that they can lead to feeling lethargic, weak, and negatively impact performance in the gym and also increase the likelihood of illness which in itself can keep you away from the gym and getting active let alone simply being healthy in general. These are some of my favourite plant-based food sources for each macronutrient and yes, you can be lean as hell and still eat those carbs on the left hand side.
.
✅ Follow @dancudes
✅ Follow @dancudes
✅ Follow @dancudes
______________________
#workout #cardio #hiit #gymmotivation #muscle #musclebuilding #fatlossjourney #proteins #liftweights #postworkoutmeal #nutritioncoach #weightlosscoach #getinshape #fitnesschallenge #upperbody #fitnesstips #fatlosstips #losefat #physiology #musclemass #musclegrowth #caloriedeficit #gymtips #weightlosstips #calorieburn #6packabs #keepmuscle #calorieburn #cardio ✔️

Do you struggle with calories/macros or knowing what to eat in general? Grab the IQ Meal Builder for 15% off this week only with the code: “MY15” at checkout. Link in bio.
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💥Protein Snacks by my friend @roballenfitness💥.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Are you having trouble fitting in more protein in your diet? 🤔
.
Ideally, whether you’re trying to lose weight or build muscle, you should be aiming for around 1 gram of protein per pound of body weight. Sometimes it can be tough to get that much in your regular meals so here are some some good, easy, high protein snack ideas. 😋
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These will not only help you build more muscle but will help keep you feeling full for longer 👍🏼
.
Let me know what your favourite go-to protein snack is 👇🏼👇🏼
.
Questions? Ask away 🤗
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#proteinsnack #proteinsnacks #leangains #postworkoutmeal #fitnessfuel #fitnessfood #losefat #preworkoutmeal #preworkoutsnack #postworkoutsnack #protein #proteinbar #proteinshake #musclemass #gainmuscle #fatloss #fatloss #snackideas #keepmuscle #montrealfitness #proteinsynthesis #eatprotein #weightwatchers #weightmanagement #strengthandconditioning

Do you struggle with calories/macros or knowing what to eat in general? Grab the IQ Meal Builder for 15% off this week only with the code: “MY15” at checkout. Link in bio.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
💥Protein Snacks by my friend @roballenfitness 💥.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Are you having trouble fitting in more protein in your diet? 🤔
.
Ideally, whether you’re trying to lose weight or build muscle, you should be aiming for around 1 gram of protein per pound of body weight. Sometimes it can be tough to get that much in your regular meals so here are some some good, easy, high protein snack ideas. 😋
.
These will not only help you build more muscle but will help keep you feeling full for longer 👍🏼
.
Let me know what your favourite go-to protein snack is 👇🏼👇🏼
.
Questions? Ask away 🤗
.
.
.
#proteinsnack #proteinsnacks #leangains #postworkoutmeal #fitnessfuel #fitnessfood #losefat #preworkoutmeal #preworkoutsnack #postworkoutsnack #protein #proteinbar #proteinshake #musclemass #gainmuscle #fatloss #fatloss #snackideas #keepmuscle #montrealfitness #proteinsynthesis #eatprotein #weightwatchers #weightmanagement #strengthandconditioning

🔥GROCERY LIST FOR FAT LOSS🔥
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Contrary to popular belief, you don't necessarily need to change the foods you eat in order to lose / gain weight. To lose weight, you simply need to be in a calorie deficit for a prolonged period of time.

That being said, when your diet consists of foods that are less calorie dense, it makes that fat loss process much easier to sustain.

When it comes to building your fat loss grocery list, choosing food that is generally lower in calories, higher in protein, & higher in fiber + nutrients will yield the best results in terms of your satiety and health.
________________
Use the following grocery list as a general template to help you out, but feel free to change up any of the items based on your personal preferences.

Yaniv ✌❤
________________

For more fitness & nutrition info:
⚡Follow @nutritionculture
⚡Follow @nutritionculture
⚡Follow @nutritionculture

_________________________
#proteinsnack #proteinsnacks #leangains #postworkoutmeal #fitnessfuel #fitnessfood #losefat #preworkoutmeal #preworkoutsnack #postworkoutsnack #protein #proteinbar #proteinshake #musclemass #gainmuscle #fatloss #fatloss #snackideas #keepmuscle #nutritionculture #proteinsynthesis #eatprotein #weightwatchers #weightmanagement #leanmeat #nutritioninfo #iifym #leangains #musclegrowth #grocerylist
_________________________

🔥GROCERY LIST FOR FAT LOSS🔥
-
-
________________
Contrary to popular belief, you don't necessarily need to change the foods you eat in order to lose / gain weight. To lose weight, you simply need to be in a calorie deficit for a prolonged period of time.

That being said, when your diet consists of foods that are less calorie dense, it makes that fat loss process much easier to sustain.

When it comes to building your fat loss grocery list, choosing food that is generally lower in calories, higher in protein, & higher in fiber + nutrients will yield the best results in terms of your satiety and health.
________________
Use the following grocery list as a general template to help you out, but feel free to change up any of the items based on your personal preferences.

Yaniv ✌❤
________________

For more fitness & nutrition info:
⚡Follow @nutritionculture
⚡Follow @nutritionculture
⚡Follow @nutritionculture

_________________________
#proteinsnack #proteinsnacks #leangains #postworkoutmeal #fitnessfuel #fitnessfood #losefat #preworkoutmeal #preworkoutsnack #postworkoutsnack #protein #proteinbar #proteinshake #musclemass #gainmuscle #fatloss #fatloss #snackideas #keepmuscle #nutritionculture #proteinsynthesis #eatprotein #weightwatchers #weightmanagement #leanmeat #nutritioninfo #iifym #leangains #musclegrowth #grocerylist
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🔸THE EFFECT OF DIFFERENT FEET POSITION IN VARIOUS LEG CURLS - by @breitfit🔸
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📝 The hamstrings are made up of three muscles: the biceps femoris which is located at the outer side of the thigh; the semitendinosus, which is located at the inner side of the thigh and the semimembranosus, which is mostly covered by the semitendinosus. If you trained for perfect symmetrie in your hamstrings both of your “semi” muscles should add up together to about the size of your biceps femoris. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
💥Often times those three parts don’t develop proportionally though as some people tend to develop the biceps femoris first while others develop the “semis” dominantly. This is due to either individual physical structures with regard to the bones or (which is more common), faulty motor control and suboptimal selection of hamstring exercises as well as lack of variety. A great way to overcome those kind of hamstring imbalances is working with different feet positions when doing leg curls:
⠀⠀⠀⠀⠀⠀⠀⠀⠀
➕ If you point your toes out focus shifts on the biceps femoris. If you feel your semis are the dominant ones this is a great way to make leg curls more biceps femoris dominant.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
➕When pointing your toes inwards on the other hand work will focus more on the semis.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔈Ever tried different feet positions when doing leg curls? Tag a friend who should see this!
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#gymmotivation #musclegain #gainz #hypertrophy #leanmuscle #musclebuilding #jacked #weightgain #leangains #hamstrings #legday🍑 #liftweights #legday #postworkoutmeal #workoutlife #musclemass #gainmuscle #fittips #gymtips #personaltrainers #musclegains #musclegrowth #getshredded #journeytofit #trainlikeabeast #keepmuscle #gainzz #trainhardorgohome #workouttips #legcurls

🔸THE EFFECT OF DIFFERENT FEET POSITION IN VARIOUS LEG CURLS - by @breitfit 🔸
⠀⠀⠀⠀⠀⠀⠀⠀⠀
📝 The hamstrings are made up of three muscles: the biceps femoris which is located at the outer side of the thigh; the semitendinosus, which is located at the inner side of the thigh and the semimembranosus, which is mostly covered by the semitendinosus. If you trained for perfect symmetrie in your hamstrings both of your “semi” muscles should add up together to about the size of your biceps femoris. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
💥Often times those three parts don’t develop proportionally though as some people tend to develop the biceps femoris first while others develop the “semis” dominantly. This is due to either individual physical structures with regard to the bones or (which is more common), faulty motor control and suboptimal selection of hamstring exercises as well as lack of variety. A great way to overcome those kind of hamstring imbalances is working with different feet positions when doing leg curls:
⠀⠀⠀⠀⠀⠀⠀⠀⠀
➕ If you point your toes out focus shifts on the biceps femoris. If you feel your semis are the dominant ones this is a great way to make leg curls more biceps femoris dominant.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
➕When pointing your toes inwards on the other hand work will focus more on the semis.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔈Ever tried different feet positions when doing leg curls? Tag a friend who should see this!
.
.
.
.
.
.
.
.
.
.
.
.
.
.
#gymmotivation #musclegain #gainz #hypertrophy #leanmuscle #musclebuilding #jacked #weightgain #leangains #hamstrings #legday 🍑 #liftweights #legday #postworkoutmeal #workoutlife #musclemass #gainmuscle #fittips #gymtips #personaltrainers #musclegains #musclegrowth #getshredded #journeytofit #trainlikeabeast #keepmuscle #gainzz #trainhardorgohome #workouttips #legcurls

🚨🔥 WAYS TO MAKE MORE GAINS 🔥🚨- @trendymantrafitness
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SAVE NOW TO REVIEW LATER 🏋️
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TAG YOUR FRIENDS TO HELP THEM ✔️
.
Comment your favourite one down below! .
.
There are different approaches to muscle buildings and some of the ways are stated below. Definitely try these to make the most out of your Workout session! 🔥
__
Drop Sets: This is when you perform an exercise to failure, then quickly reduce the amount of weight and push out as many more reps as you can with the lighter weight. You can start really heavy, do just 4 to 6 reps, strip some weight, do as many reps as you can, and then strip more weight off and push out more reps.✅
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Super Sets: These are consecutive sets, no rest in between. You can do them for the same muscle, like biceps or triceps, or for opposing muscles like back and chest. You can also do them for unrelated muscle groups like quads and shoulders - a surefire way to get your blood pumping from one end of your Badass to the other.✅
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Giant Sets: These sets target one muscle group by doing three exercises quickly, one right after the other, to failure/fatigue using challenging weights and high reps. You don't have to do these often, but give them a try. They are intense and truly shock the muscles.✅
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➖➖➖➖➖➖
FOLLOW US FOR DAILY FITNESS INFORMATION ⬇️
@trendymantrafitness 
@trendymantrafitness 
@trendymantrafitness .
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#dropset #supersets #workoutroutine #musclegain #exercise #leanmuscle #squats #deadlifts #buildingmuscle #buildmuscle #proteins #getinshape #fitnesschallenge #musclefood #musclegains #musclegrowth #gainmuscle #weightgain #hypertrophy #gainz #trainhardorgohome #strengthening #getshredded #fitnessfam #keepmuscle

🚨🔥 WAYS TO MAKE MORE GAINS 🔥🚨- @trendymantrafitness
.
.
SAVE NOW TO REVIEW LATER 🏋️
.
TAG YOUR FRIENDS TO HELP THEM ✔️
.
Comment your favourite one down below! .
.
There are different approaches to muscle buildings and some of the ways are stated below. Definitely try these to make the most out of your Workout session! 🔥
__
Drop Sets: This is when you perform an exercise to failure, then quickly reduce the amount of weight and push out as many more reps as you can with the lighter weight. You can start really heavy, do just 4 to 6 reps, strip some weight, do as many reps as you can, and then strip more weight off and push out more reps.✅
-
Super Sets: These are consecutive sets, no rest in between. You can do them for the same muscle, like biceps or triceps, or for opposing muscles like back and chest. You can also do them for unrelated muscle groups like quads and shoulders - a surefire way to get your blood pumping from one end of your Badass to the other.✅
-
Giant Sets: These sets target one muscle group by doing three exercises quickly, one right after the other, to failure/fatigue using challenging weights and high reps. You don't have to do these often, but give them a try. They are intense and truly shock the muscles.✅
.
.
.
➖➖➖➖➖➖
FOLLOW US FOR DAILY FITNESS INFORMATION ⬇️
@trendymantrafitness
@trendymantrafitness
@trendymantrafitness .
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.
#dropset #supersets #workoutroutine #musclegain #exercise #leanmuscle #squats #deadlifts #buildingmuscle #buildmuscle #proteins #getinshape #fitnesschallenge #musclefood #musclegains #musclegrowth #gainmuscle #weightgain #hypertrophy #gainz #trainhardorgohome #strengthening #getshredded #fitnessfam #keepmuscle

💥Protein Snacks💥
.
Follow @roballenfitness for more fitness/nutrition info 😊
.
Are you having trouble fitting in more protein in your diet? 🤔
.
Ideally, whether you’re trying to lose weight or build muscle, you should be aiming for around 1 gram of protein per pound of body weight. Sometimes it can be tough to get that much in your regular meals so here are some some good, easy, high protein snack ideas. 😋
.
These will not only help you build more muscle but will help keep you feeling full for longer 👍🏼
.
Let me know what your favourite go-to protein snack is 👇🏼👇🏼
.
Questions? Ask away 🤗
.
.
.
#proteinsnack #proteinsnacks #leangains #postworkoutmeal #fitnessfuel #fitnessfood #losefat #preworkoutmeal #preworkoutsnack #postworkoutsnack #protein #proteinbar #proteinshake #musclemass #gainmuscle #fatloss #fatloss #snackideas #keepmuscle #montrealfitness #proteinsynthesis #eatprotein #weightwatchers #weightmanagement #strengthandconditioning #nutritioninfo #iifym

💥Protein Snacks💥
.
Follow @roballenfitness for more fitness/nutrition info 😊
.
Are you having trouble fitting in more protein in your diet? 🤔
.
Ideally, whether you’re trying to lose weight or build muscle, you should be aiming for around 1 gram of protein per pound of body weight. Sometimes it can be tough to get that much in your regular meals so here are some some good, easy, high protein snack ideas. 😋
.
These will not only help you build more muscle but will help keep you feeling full for longer 👍🏼
.
Let me know what your favourite go-to protein snack is 👇🏼👇🏼
.
Questions? Ask away 🤗
.
.
.
#proteinsnack #proteinsnacks #leangains #postworkoutmeal #fitnessfuel #fitnessfood #losefat #preworkoutmeal #preworkoutsnack #postworkoutsnack #protein #proteinbar #proteinshake #musclemass #gainmuscle #fatloss #fatloss #snackideas #keepmuscle #montrealfitness #proteinsynthesis #eatprotein #weightwatchers #weightmanagement #strengthandconditioning #nutritioninfo #iifym

🔸WHICH EXERCISES TO CHOOSE FOR FAT LOSS - by @breitfit🔸⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
📝 Most people who are fresh to fitness usually strive for losing fat while building some muscle in the process. Besides optimizing crucial lifestyle factors like nutrition, sleep and stress management, regular and consistent training plays a huge role in getting closer and closer towards those goals.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
➕ It is tempting to jump one one of those many routines by pretty and sexy fitness influencers with their rock sharp abs and peach butts. After all they must have build those bodies by doing countless hip thrusts, split squats, sit ups, crunches, donkey kickbacks and clam shells every other day. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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➕Reality however is less sexy as most novice and early intermediate fitness enthusiasts are better advised to lay a solid foundation for years of progress and training success by focussing on achieving fundamental strength of the whole! muscular system as well as proper mobility. That however is best achieved by training the body as a system utilizing the big compound lifts (squats, deadlifts, presses and pulls as well as their variations) instead of betting on too many isolation exercises (those that only involve one joint and very few muscles at a time).⠀⠀⠀⠀⠀⠀⠀⠀⠀
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➕Those compound exercises always involve significantly more muscle mass and trigger a stronger hormonal response in your body due to the higher systemic stress. A leg extension for 4 sets of 10 on the machine is just not as taxing 4x10 back squats at RPE 7-8 and therefore triggers less of a response in your body. Training programs that emphasises compound lifts always generate better muscle growth (and therefore fat loss if all the other fat loss factors are optimized too) than the ones that uses mostly isolation exercises. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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➕That is not a verdict against isolation exercises! Don’t get me wrong here. Those still have their place in a well rounded training program and they can surely be useful when trying to get in additional volume or target specific weak areas.

🔸WHICH EXERCISES TO CHOOSE FOR FAT LOSS - by @breitfit 🔸⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
📝 Most people who are fresh to fitness usually strive for losing fat while building some muscle in the process. Besides optimizing crucial lifestyle factors like nutrition, sleep and stress management, regular and consistent training plays a huge role in getting closer and closer towards those goals.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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➕ It is tempting to jump one one of those many routines by pretty and sexy fitness influencers with their rock sharp abs and peach butts. After all they must have build those bodies by doing countless hip thrusts, split squats, sit ups, crunches, donkey kickbacks and clam shells every other day. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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➕Reality however is less sexy as most novice and early intermediate fitness enthusiasts are better advised to lay a solid foundation for years of progress and training success by focussing on achieving fundamental strength of the whole! muscular system as well as proper mobility. That however is best achieved by training the body as a system utilizing the big compound lifts (squats, deadlifts, presses and pulls as well as their variations) instead of betting on too many isolation exercises (those that only involve one joint and very few muscles at a time).⠀⠀⠀⠀⠀⠀⠀⠀⠀
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➕Those compound exercises always involve significantly more muscle mass and trigger a stronger hormonal response in your body due to the higher systemic stress. A leg extension for 4 sets of 10 on the machine is just not as taxing 4x10 back squats at RPE 7-8 and therefore triggers less of a response in your body. Training programs that emphasises compound lifts always generate better muscle growth (and therefore fat loss if all the other fat loss factors are optimized too) than the ones that uses mostly isolation exercises. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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➕That is not a verdict against isolation exercises! Don’t get me wrong here. Those still have their place in a well rounded training program and they can surely be useful when trying to get in additional volume or target specific weak areas.

Most Recent

People are moving fast.
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Only 2 spots left.
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Better be quick.
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We're putting together a brand new program starting Oct 30th, 2019. This is specifically for men who work from an office or desk job who want to put on a few pounds of muscle and avoid that holiday fluff over the next 60 days. It's a remote program, so you can join from anywhere in the world.

We're looking for 2 more men to test it out at a HUGE DISCOUNT, help us work out the kinks, and get amazing results that we can use as a case study. If that's you, comment 'tell me more' below and I'll message you with the details.

People are moving fast.
.
Only 2 spots left.
.
Better be quick.
.
We're putting together a brand new program starting Oct 30th, 2019. This is specifically for men who work from an office or desk job who want to put on a few pounds of muscle and avoid that holiday fluff over the next 60 days. It's a remote program, so you can join from anywhere in the world.

We're looking for 2 more men to test it out at a HUGE DISCOUNT, help us work out the kinks, and get amazing results that we can use as a case study. If that's you, comment 'tell me more' below and I'll message you with the details.

Have consistent questions about technique, progressions and program design? Perfect reason to hire a coach. Heck, Kyle and I both have multiple coaches for ourselves. Invest in yourself and reap the rewards.

And, just so you know, we're putting together a brand new program starting Oct 30th, 2019. This is specifically for men who work from an office or desk job who want to put on a few pounds of muscle and avoid that holiday fluff over the next 60 days. It's a remote program, so you can join from anywhere in the world.
.
If you'd like to participate comment 'tell me more' below and I'll message you with the details.
.
Only 3 spots left.

Have consistent questions about technique, progressions and program design? Perfect reason to hire a coach. Heck, Kyle and I both have multiple coaches for ourselves. Invest in yourself and reap the rewards.

And, just so you know, we're putting together a brand new program starting Oct 30th, 2019. This is specifically for men who work from an office or desk job who want to put on a few pounds of muscle and avoid that holiday fluff over the next 60 days. It's a remote program, so you can join from anywhere in the world.
.
If you'd like to participate comment 'tell me more' below and I'll message you with the details.
.
Only 3 spots left.

Calling all desk jockeys 👨🏽‍💻
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My brother and I are putting together a brand new program starting Oct 30th, 2019. This is specifically for men who work from an office or desk job who want to put on a few pounds of muscle and avoid that holiday fluff over the next 60 days. It's a remote program, so you can join from ANYWHERE in the WORLD.

We're looking for 6 men to test it out at a HUGE DISCOUNT, help us work out the kinks, and get amazing results that we can use as a case study. If that's you, comment 'tell me more' below and I'll message you with the details.

Calling all desk jockeys 👨🏽‍💻
.
My brother and I are putting together a brand new program starting Oct 30th, 2019. This is specifically for men who work from an office or desk job who want to put on a few pounds of muscle and avoid that holiday fluff over the next 60 days. It's a remote program, so you can join from ANYWHERE in the WORLD.

We're looking for 6 men to test it out at a HUGE DISCOUNT, help us work out the kinks, and get amazing results that we can use as a case study. If that's you, comment 'tell me more' below and I'll message you with the details.

Tb from a few months ago.
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🌟Light Sparing🌟
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I train at surrey school of boxing. Here I am (light) sparing with one the best amateur boxers Jabi
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He has one of the best head, footwork and boxing skills & has a great attitude. If you want to be better, learn from the best. .
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I have to thank Coach Jerry for my boxing skill Improvements. 
@Surrey School Of Boxing.
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➡️Follow @ellabakfitness .
➡️Follow @ellabakfitness .
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#workout #musclegain #personaltrainer #fatloss #fitnessfreak #fitnesschallenge #sportsnutrition #postworkoutmeal #fatlossjourney #proteins #weightgain #liftweights #dietplan #nutritionplan #fitnessfam #getshredded #gymtips #strengthening #sixpackabs #preworkoutmeal #. Rgainmuscle #weightlossprogram #fitnessprogress #diets #calorie #keepmuscle #musclescience #burpees #fitnesstips

Tb from a few months ago.
.
🌟Light Sparing🌟
.
I train at surrey school of boxing. Here I am (light) sparing with one the best amateur boxers Jabi
.
He has one of the best head, footwork and boxing skills & has a great attitude. If you want to be better, learn from the best. .
.
I have to thank Coach Jerry for my boxing skill Improvements.
@Surrey School Of Boxing.
.
.
➡️Follow @ellabakfitness .
➡️Follow @ellabakfitness .
.
#workout #musclegain #personaltrainer #fatloss #fitnessfreak #fitnesschallenge #sportsnutrition #postworkoutmeal #fatlossjourney #proteins #weightgain #liftweights #dietplan #nutritionplan #fitnessfam #getshredded #gymtips #strengthening #sixpackabs #preworkoutmeal #. Rgainmuscle #weightlossprogram #fitnessprogress #diets #calorie #keepmuscle #musclescience #burpees #fitnesstips

First it was happy trails, then this. The color outside and in... the muscle activation then the muscle protein synthesis (get in here good stuff and give me lean!) makes for a flipping 50 life you ❤️!
Flip on your weekend vibes!!!!
What’s your play date look like today??

First it was happy trails, then this. The color outside and in... the muscle activation then the muscle protein synthesis (get in here good stuff and give me lean!) makes for a flipping 50 life you ❤️!
Flip on your weekend vibes!!!!
What’s your play date look like today??

🔸THE EFFECT OF DIFFERENT FEET POSITION IN VARIOUS LEG CURLS - by @breitfit🔸
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📝 The hamstrings are made up of three muscles: the biceps femoris which is located at the outer side of the thigh; the semitendinosus, which is located at the inner side of the thigh and the semimembranosus, which is mostly covered by the semitendinosus. If you trained for perfect symmetrie in your hamstrings both of your “semi” muscles should add up together to about the size of your biceps femoris. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
💥Often times those three parts don’t develop proportionally though as some people tend to develop the biceps femoris first while others develop the “semis” dominantly. This is due to either individual physical structures with regard to the bones or (which is more common), faulty motor control and suboptimal selection of hamstring exercises as well as lack of variety. A great way to overcome those kind of hamstring imbalances is working with different feet positions when doing leg curls:
⠀⠀⠀⠀⠀⠀⠀⠀⠀
➕ If you point your toes out focus shifts on the biceps femoris. If you feel your semis are the dominant ones this is a great way to make leg curls more biceps femoris dominant.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
➕When pointing your toes inwards on the other hand work will focus more on the semis.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔈Ever tried different feet positions when doing leg curls? Tag a friend who should see this!
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#bolafitness #bolafit #dublin #hypertrophy #leanmuscle #getfitwithbola #fit  #bola #leangains #hamstrings #legday🍑 #liftweights #bolafitnutrition #postworkoutmeal #workoutlife #musclemass #gainmuscle #fittips #gymtips #personaltrainers #musclegains #musclegrowth #getshredded #journeytofit #trainlikeabeast #keepmuscle #gainzz #trainhardorgohome #workouttips #legcurls

🔸THE EFFECT OF DIFFERENT FEET POSITION IN VARIOUS LEG CURLS - by @breitfit 🔸
⠀⠀⠀⠀⠀⠀⠀⠀⠀
📝 The hamstrings are made up of three muscles: the biceps femoris which is located at the outer side of the thigh; the semitendinosus, which is located at the inner side of the thigh and the semimembranosus, which is mostly covered by the semitendinosus. If you trained for perfect symmetrie in your hamstrings both of your “semi” muscles should add up together to about the size of your biceps femoris. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
💥Often times those three parts don’t develop proportionally though as some people tend to develop the biceps femoris first while others develop the “semis” dominantly. This is due to either individual physical structures with regard to the bones or (which is more common), faulty motor control and suboptimal selection of hamstring exercises as well as lack of variety. A great way to overcome those kind of hamstring imbalances is working with different feet positions when doing leg curls:
⠀⠀⠀⠀⠀⠀⠀⠀⠀
➕ If you point your toes out focus shifts on the biceps femoris. If you feel your semis are the dominant ones this is a great way to make leg curls more biceps femoris dominant.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
➕When pointing your toes inwards on the other hand work will focus more on the semis.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔈Ever tried different feet positions when doing leg curls? Tag a friend who should see this!
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#bolafitness #bolafit #dublin #hypertrophy #leanmuscle #getfitwithbola #fit #bola #leangains #hamstrings #legday 🍑 #liftweights #bolafitnutrition #postworkoutmeal #workoutlife #musclemass #gainmuscle #fittips #gymtips #personaltrainers #musclegains #musclegrowth #getshredded #journeytofit #trainlikeabeast #keepmuscle #gainzz #trainhardorgohome #workouttips #legcurls

THE EFFECT OF DIFFERENT FEET POSITION IN VARIOUS LEG CURLS - by @breitfit🔸
⠀⠀⠀⠀⠀⠀⠀⠀⠀
📝 The hamstrings are made up of three muscles: the biceps femoris which is located at the outer side of the thigh; the semitendinosus, which is located at the inner side of the thigh and the semimembranosus, which is mostly covered by the semitendinosus. If you trained for perfect symmetrie in your hamstrings both of your “semi” muscles should add up together to about the size of your biceps femoris. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
💥Often times those three parts don’t develop proportionally though as some people tend to develop the biceps femoris first while others develop the “semis” dominantly. This is due to either individual physical structures with regard to the bones or (which is more common), faulty motor control and suboptimal selection of hamstring exercises as well as lack of variety. A great way to overcome those kind of hamstring imbalances is working with different feet positions when doing leg curls:
⠀⠀⠀⠀⠀⠀⠀⠀⠀
➕ If you point your toes out focus shifts on the biceps femoris. If you feel your semis are the dominant ones this is a great way to make leg curls more biceps femoris dominant.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
➕When pointing your toes inwards on the other hand work will focus more on the semis.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔈Ever tried different feet positions when doing leg curls? Tag a friend who should see this!
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#gymmotivation #musclegain #gainz #hypertrophy #leanmuscle #musclebuilding #jacked #weightgain #leangains #hamstrings #legday🍑 #liftweights #legday #postworkoutmeal #workoutlife #musclemass #gainmuscle #fittips #gymtips #personaltrainers #musclegains #musclegrowth #getshredded #journeytofit #trainlikeabeast #keepmuscle #gainzz #trainhardorgohome #workouttips

THE EFFECT OF DIFFERENT FEET POSITION IN VARIOUS LEG CURLS - by @breitfit 🔸
⠀⠀⠀⠀⠀⠀⠀⠀⠀
📝 The hamstrings are made up of three muscles: the biceps femoris which is located at the outer side of the thigh; the semitendinosus, which is located at the inner side of the thigh and the semimembranosus, which is mostly covered by the semitendinosus. If you trained for perfect symmetrie in your hamstrings both of your “semi” muscles should add up together to about the size of your biceps femoris. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
💥Often times those three parts don’t develop proportionally though as some people tend to develop the biceps femoris first while others develop the “semis” dominantly. This is due to either individual physical structures with regard to the bones or (which is more common), faulty motor control and suboptimal selection of hamstring exercises as well as lack of variety. A great way to overcome those kind of hamstring imbalances is working with different feet positions when doing leg curls:
⠀⠀⠀⠀⠀⠀⠀⠀⠀
➕ If you point your toes out focus shifts on the biceps femoris. If you feel your semis are the dominant ones this is a great way to make leg curls more biceps femoris dominant.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
➕When pointing your toes inwards on the other hand work will focus more on the semis.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔈Ever tried different feet positions when doing leg curls? Tag a friend who should see this!
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#gymmotivation #musclegain #gainz #hypertrophy #leanmuscle #musclebuilding #jacked #weightgain #leangains #hamstrings #legday 🍑 #liftweights #legday #postworkoutmeal #workoutlife #musclemass #gainmuscle #fittips #gymtips #personaltrainers #musclegains #musclegrowth #getshredded #journeytofit #trainlikeabeast #keepmuscle #gainzz #trainhardorgohome #workouttips

🔸THE EFFECT OF DIFFERENT FEET POSITION IN VARIOUS LEG CURLS
Follow:@stay_hungry_24x7 🔸
⠀⠀⠀⠀⠀⠀⠀⠀⠀
📝 The hamstrings are made up of three muscles: the biceps femoris which is located at the outer side of the thigh; the semitendinosus, which is located at the inner side of the thigh and the semimembranosus, which is mostly covered by the semitendinosus. If you trained for perfect symmetrie in your hamstrings both of your “semi” muscles should add up together to about the size of your biceps femoris. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
💥Often times those three parts don’t develop proportionally though as some people tend to develop the biceps femoris first while others develop the “semis” dominantly. This is due to either individual physical structures with regard to the bones or (which is more common), faulty motor control and suboptimal selection of hamstring exercises as well as lack of variety. A great way to overcome those kind of hamstring imbalances is working with different feet positions when doing leg curls:
⠀⠀⠀⠀⠀⠀⠀⠀⠀
➕ If you point your toes out focus shifts on the biceps femoris. If you feel your semis are the dominant ones this is a great way to make leg curls more biceps femoris dominant.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
➕When pointing your toes inwards on the other hand work will focus more on the semis.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔈Ever tried different feet positions when doing leg curls? Tag a friend who should see this!
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#gymmotivation #musclegain #gainz #hypertrophy #leanmuscle #musclebuilding #jacked #weightgain #leangains #hamstrings #legday🍑 #liftweights #legday #postworkoutmeal #workoutlife #musclemass #gainmuscle #fittips #gymtips #personaltrainers #musclegains #musclegrowth #getshredded #journeytofit #trainlikeabeast #keepmuscle #gainzz #trainhardorgohome #workouttips #legcurls

🔸THE EFFECT OF DIFFERENT FEET POSITION IN VARIOUS LEG CURLS
Follow:@stay_hungry_24x7 🔸
⠀⠀⠀⠀⠀⠀⠀⠀⠀
📝 The hamstrings are made up of three muscles: the biceps femoris which is located at the outer side of the thigh; the semitendinosus, which is located at the inner side of the thigh and the semimembranosus, which is mostly covered by the semitendinosus. If you trained for perfect symmetrie in your hamstrings both of your “semi” muscles should add up together to about the size of your biceps femoris. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
💥Often times those three parts don’t develop proportionally though as some people tend to develop the biceps femoris first while others develop the “semis” dominantly. This is due to either individual physical structures with regard to the bones or (which is more common), faulty motor control and suboptimal selection of hamstring exercises as well as lack of variety. A great way to overcome those kind of hamstring imbalances is working with different feet positions when doing leg curls:
⠀⠀⠀⠀⠀⠀⠀⠀⠀
➕ If you point your toes out focus shifts on the biceps femoris. If you feel your semis are the dominant ones this is a great way to make leg curls more biceps femoris dominant.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
➕When pointing your toes inwards on the other hand work will focus more on the semis.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔈Ever tried different feet positions when doing leg curls? Tag a friend who should see this!
.
.
.
#gymmotivation #musclegain #gainz #hypertrophy #leanmuscle #musclebuilding #jacked #weightgain #leangains #hamstrings #legday 🍑 #liftweights #legday #postworkoutmeal #workoutlife #musclemass #gainmuscle #fittips #gymtips #personaltrainers #musclegains #musclegrowth #getshredded #journeytofit #trainlikeabeast #keepmuscle #gainzz #trainhardorgohome #workouttips #legcurls

🔸THE EFFECT OF DIFFERENT FEET POSITION IN VARIOUS LEG CURLS - by @breitfit🔸
⠀⠀⠀⠀⠀⠀⠀⠀⠀
📝 The hamstrings are made up of three muscles: the biceps femoris which is located at the outer side of the thigh; the semitendinosus, which is located at the inner side of the thigh and the semimembranosus, which is mostly covered by the semitendinosus. If you trained for perfect symmetrie in your hamstrings both of your “semi” muscles should add up together to about the size of your biceps femoris. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
💥Often times those three parts don’t develop proportionally though as some people tend to develop the biceps femoris first while others develop the “semis” dominantly. This is due to either individual physical structures with regard to the bones or (which is more common), faulty motor control and suboptimal selection of hamstring exercises as well as lack of variety. A great way to overcome those kind of hamstring imbalances is working with different feet positions when doing leg curls:
⠀⠀⠀⠀⠀⠀⠀⠀⠀
➕ If you point your toes out focus shifts on the biceps femoris. If you feel your semis are the dominant ones this is a great way to make leg curls more biceps femoris dominant.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
➕When pointing your toes inwards on the other hand work will focus more on the semis.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔈Ever tried different feet positions when doing leg curls? Tag a friend who should see this!
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#gymmotivation #musclegain #gainz #hypertrophy #leanmuscle #musclebuilding #jacked #weightgain #leangains #hamstrings #legday🍑 #liftweights #legday #postworkoutmeal #workoutlife #musclemass #gainmuscle #fittips #gymtips #personaltrainers #musclegains #musclegrowth #getshredded #journeytofit #trainlikeabeast #keepmuscle #gainzz #trainhardorgohome #workouttips #legcurls

🔸THE EFFECT OF DIFFERENT FEET POSITION IN VARIOUS LEG CURLS - by @breitfit 🔸
⠀⠀⠀⠀⠀⠀⠀⠀⠀
📝 The hamstrings are made up of three muscles: the biceps femoris which is located at the outer side of the thigh; the semitendinosus, which is located at the inner side of the thigh and the semimembranosus, which is mostly covered by the semitendinosus. If you trained for perfect symmetrie in your hamstrings both of your “semi” muscles should add up together to about the size of your biceps femoris. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
💥Often times those three parts don’t develop proportionally though as some people tend to develop the biceps femoris first while others develop the “semis” dominantly. This is due to either individual physical structures with regard to the bones or (which is more common), faulty motor control and suboptimal selection of hamstring exercises as well as lack of variety. A great way to overcome those kind of hamstring imbalances is working with different feet positions when doing leg curls:
⠀⠀⠀⠀⠀⠀⠀⠀⠀
➕ If you point your toes out focus shifts on the biceps femoris. If you feel your semis are the dominant ones this is a great way to make leg curls more biceps femoris dominant.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
➕When pointing your toes inwards on the other hand work will focus more on the semis.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔈Ever tried different feet positions when doing leg curls? Tag a friend who should see this!
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#gymmotivation #musclegain #gainz #hypertrophy #leanmuscle #musclebuilding #jacked #weightgain #leangains #hamstrings #legday 🍑 #liftweights #legday #postworkoutmeal #workoutlife #musclemass #gainmuscle #fittips #gymtips #personaltrainers #musclegains #musclegrowth #getshredded #journeytofit #trainlikeabeast #keepmuscle #gainzz #trainhardorgohome #workouttips #legcurls

🔸THE EFFECT OF DIFFERENT FEET POSITION IN VARIOUS LEG CURLS - by @breitfit🔸
⠀⠀⠀⠀⠀⠀⠀⠀⠀
📝 The hamstrings are made up of three muscles: the biceps femoris which is located at the outer side of the thigh; the semitendinosus, which is located at the inner side of the thigh and the semimembranosus, which is mostly covered by the semitendinosus. If you trained for perfect symmetrie in your hamstrings both of your “semi” muscles should add up together to about the size of your biceps femoris. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
💥Often times those three parts don’t develop proportionally though as some people tend to develop the biceps femoris first while others develop the “semis” dominantly. This is due to either individual physical structures with regard to the bones or (which is more common), faulty motor control and suboptimal selection of hamstring exercises as well as lack of variety. A great way to overcome those kind of hamstring imbalances is working with different feet positions when doing leg curls:
⠀⠀⠀⠀⠀⠀⠀⠀⠀
➕ If you point your toes out focus shifts on the biceps femoris. If you feel your semis are the dominant ones this is a great way to make leg curls more biceps femoris dominant.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
➕When pointing your toes inwards on the other hand work will focus more on the semis.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔈Ever tried different feet positions when doing leg curls? Tag a friend who should see this!
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#gymmotivation #musclegain #gainz #hypertrophy #leanmuscle #musclebuilding #jacked #weightgain #leangains #hamstrings #legday🍑 #liftweights #legday #postworkoutmeal #workoutlife #musclemass #gainmuscle #fittips #gymtips #personaltrainers #musclegains #musclegrowth #getshredded #journeytofit #trainlikeabeast #keepmuscle #gainzz #trainhardorgohome #workouttips #legcurls

🔸THE EFFECT OF DIFFERENT FEET POSITION IN VARIOUS LEG CURLS - by @breitfit 🔸
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📝 The hamstrings are made up of three muscles: the biceps femoris which is located at the outer side of the thigh; the semitendinosus, which is located at the inner side of the thigh and the semimembranosus, which is mostly covered by the semitendinosus. If you trained for perfect symmetrie in your hamstrings both of your “semi” muscles should add up together to about the size of your biceps femoris. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
💥Often times those three parts don’t develop proportionally though as some people tend to develop the biceps femoris first while others develop the “semis” dominantly. This is due to either individual physical structures with regard to the bones or (which is more common), faulty motor control and suboptimal selection of hamstring exercises as well as lack of variety. A great way to overcome those kind of hamstring imbalances is working with different feet positions when doing leg curls:
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➕ If you point your toes out focus shifts on the biceps femoris. If you feel your semis are the dominant ones this is a great way to make leg curls more biceps femoris dominant.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
➕When pointing your toes inwards on the other hand work will focus more on the semis.
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🔈Ever tried different feet positions when doing leg curls? Tag a friend who should see this!
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#gymmotivation #musclegain #gainz #hypertrophy #leanmuscle #musclebuilding #jacked #weightgain #leangains #hamstrings #legday 🍑 #liftweights #legday #postworkoutmeal #workoutlife #musclemass #gainmuscle #fittips #gymtips #personaltrainers #musclegains #musclegrowth #getshredded #journeytofit #trainlikeabeast #keepmuscle #gainzz #trainhardorgohome #workouttips #legcurls

🔸THE EFFECT OF DIFFERENT FEET POSITION IN VARIOUS LEG CURLS - by @breitfit🔸
⠀⠀⠀⠀⠀⠀⠀⠀⠀
📝 The hamstrings are made up of three muscles: the biceps femoris which is located at the outer side of the thigh; the semitendinosus, which is located at the inner side of the thigh and the semimembranosus, which is mostly covered by the semitendinosus. If you trained for perfect symmetrie in your hamstrings both of your “semi” muscles should add up together to about the size of your biceps femoris. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
💥Often times those three parts don’t develop proportionally though as some people tend to develop the biceps femoris first while others develop the “semis” dominantly. This is due to either individual physical structures with regard to the bones or (which is more common), faulty motor control and suboptimal selection of hamstring exercises as well as lack of variety. A great way to overcome those kind of hamstring imbalances is working with different feet positions when doing leg curls:
⠀⠀⠀⠀⠀⠀⠀⠀⠀
➕ If you point your toes out focus shifts on the biceps femoris. If you feel your semis are the dominant ones this is a great way to make leg curls more biceps femoris dominant.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
➕When pointing your toes inwards on the other hand work will focus more on the semis.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔈Ever tried different feet positions when doing leg curls? Tag a friend who should see this!
.
.
.
.
.
.
.
.
.
.
.
.
.
.
#gymmotivation #musclegain #gainz #hypertrophy #leanmuscle #musclebuilding #jacked #weightgain #leangains #hamstrings #legday🍑 #liftweights #legday #postworkoutmeal #workoutlife #musclemass #gainmuscle #fittips #gymtips #personaltrainers #musclegains #musclegrowth #getshredded #journeytofit #trainlikeabeast #keepmuscle #gainzz #trainhardorgohome #workouttips #legcurls

🔸THE EFFECT OF DIFFERENT FEET POSITION IN VARIOUS LEG CURLS - by @breitfit 🔸
⠀⠀⠀⠀⠀⠀⠀⠀⠀
📝 The hamstrings are made up of three muscles: the biceps femoris which is located at the outer side of the thigh; the semitendinosus, which is located at the inner side of the thigh and the semimembranosus, which is mostly covered by the semitendinosus. If you trained for perfect symmetrie in your hamstrings both of your “semi” muscles should add up together to about the size of your biceps femoris. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
💥Often times those three parts don’t develop proportionally though as some people tend to develop the biceps femoris first while others develop the “semis” dominantly. This is due to either individual physical structures with regard to the bones or (which is more common), faulty motor control and suboptimal selection of hamstring exercises as well as lack of variety. A great way to overcome those kind of hamstring imbalances is working with different feet positions when doing leg curls:
⠀⠀⠀⠀⠀⠀⠀⠀⠀
➕ If you point your toes out focus shifts on the biceps femoris. If you feel your semis are the dominant ones this is a great way to make leg curls more biceps femoris dominant.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
➕When pointing your toes inwards on the other hand work will focus more on the semis.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔈Ever tried different feet positions when doing leg curls? Tag a friend who should see this!
.
.
.
.
.
.
.
.
.
.
.
.
.
.
#gymmotivation #musclegain #gainz #hypertrophy #leanmuscle #musclebuilding #jacked #weightgain #leangains #hamstrings #legday 🍑 #liftweights #legday #postworkoutmeal #workoutlife #musclemass #gainmuscle #fittips #gymtips #personaltrainers #musclegains #musclegrowth #getshredded #journeytofit #trainlikeabeast #keepmuscle #gainzz #trainhardorgohome #workouttips #legcurls

Get Movin'! Let's firm up those arms.  One of the hardest muscles to keep toned is the tricep, and they just get worse as we get older.  Here is a great way to keep your arms toned!  #tonedarms #armworkout #tricepsworkout #getmoving #debdutchercoach #healthcoach #wellnesscoach #nutritioncoach #getstrong #getfit #over50 #over60 #fitover60 #womeninspiringwomen #iinhealthcoach #detoxyourlife #renegadesforhealth #buildmuscle #losefat #keepmuscle

Get Movin'! Let's firm up those arms. One of the hardest muscles to keep toned is the tricep, and they just get worse as we get older. Here is a great way to keep your arms toned! #tonedarms #armworkout #tricepsworkout #getmoving #debdutchercoach #healthcoach #wellnesscoach #nutritioncoach #getstrong #getfit #over50 #over60 #fitover60 #womeninspiringwomen #iinhealthcoach #detoxyourlife #renegadesforhealth #buildmuscle #losefat #keepmuscle

Fitness Fact Friday!⁣
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Have you ever been told that all you need to do is consume protein to build muscle? PROTEIN PROTEIN PROTEIN... right?⁣
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Well, not so fast!⁣
-⁣
While you do need to consume adequate protein to retain and build muscle, you may need less than you think!⁣
-⁣
For those trying to gain muscle, assuming you are in a caloric surplus, around 0.8 - 1.0 gram per pound of bodyweight is a good spot.⁣
-⁣
If you are in a caloric deficit, 1 gram per pound is typically still ok, however, there are benefits to increasing it slightly to around 1.2 grams per pound of bodyweight.⁣
-⁣
You need less in a surplus because your body is supplied with adequate nutrients, so protein can just do it's job. ⁣
-⁣
You need more in a deficit because you are putting more demand on your body with less nutrients. So a bit higher protein will aid in ensuring you have enough to help preserve, or maybe even grow muscle!⁣
-⁣
Are these numbers higher or lower than what you have previously thought?⁣
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#fullaffectfitness #infowithaffect #protein #proteinintake #buildingmuscle #buildmuscle #gainmuscle #gainingmuscle #hypertrophy #growmusclesgrow #weightloss #fatloss #loseweight #losefat #weightlossjourney #fatlossjourney #retainmuscle #keepmuscle #nutrition #calories #proteins #carbs #fats #macros #nutritioninfo #nutritiontips #fitnessinfo #fitnesstips #healthinfo #healthtips

Fitness Fact Friday!⁣
-⁣
Have you ever been told that all you need to do is consume protein to build muscle? PROTEIN PROTEIN PROTEIN... right?⁣
-⁣
Well, not so fast!⁣
-⁣
While you do need to consume adequate protein to retain and build muscle, you may need less than you think!⁣
-⁣
For those trying to gain muscle, assuming you are in a caloric surplus, around 0.8 - 1.0 gram per pound of bodyweight is a good spot.⁣
-⁣
If you are in a caloric deficit, 1 gram per pound is typically still ok, however, there are benefits to increasing it slightly to around 1.2 grams per pound of bodyweight.⁣
-⁣
You need less in a surplus because your body is supplied with adequate nutrients, so protein can just do it's job. ⁣
-⁣
You need more in a deficit because you are putting more demand on your body with less nutrients. So a bit higher protein will aid in ensuring you have enough to help preserve, or maybe even grow muscle!⁣
-⁣
Are these numbers higher or lower than what you have previously thought?⁣
-⁣
#fullaffectfitness #infowithaffect #protein #proteinintake #buildingmuscle #buildmuscle #gainmuscle #gainingmuscle #hypertrophy #growmusclesgrow #weightloss #fatloss #loseweight #losefat #weightlossjourney #fatlossjourney #retainmuscle #keepmuscle #nutrition #calories #proteins #carbs #fats #macros #nutritioninfo #nutritiontips #fitnessinfo #fitnesstips #healthinfo #healthtips

"𝗧𝗵𝗿𝗲𝗲 𝘄𝗲𝗲𝗸𝘀 𝗶𝗻𝘁𝗼 𝗽𝗿𝗲𝗽𝗮𝗿𝗮𝘁𝗶𝗼𝗻 𝗳𝗼𝗿 𝗺𝘆 𝗻𝗲𝘅𝘁 𝗰𝗼𝗺𝗽𝗲𝘁𝗶𝘁𝗶𝗼𝗻 𝗮𝗻𝗱 𝗶𝘁𝘀 𝘀𝗼 𝗺𝘂𝗰𝗵 𝗲𝗮𝘀𝗶𝗲𝗿 𝘁𝗵𝗶𝘀 𝘁𝗶𝗺𝗲 𝗮𝗿𝗼𝘂𝗻𝗱 𝗻𝗼𝘄 𝘁𝗵𝗮𝘁 𝗺𝘆 𝗱𝗶𝗴𝗲𝘀𝘁𝗶𝘃𝗲 𝘀𝘆𝘀𝘁𝗲𝗺 𝗶𝘀 𝗿𝘂𝗻𝗻𝗶𝗻𝗴 𝗮𝘁 𝗮 𝗯𝗲𝘁𝘁𝗲𝗿 𝗹𝗲𝘃𝗲𝗹.”⁣
⁣
Remember my Trifecta Mantra for success in overall wellness? ⁣
𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 👉🏻 𝗙𝗶𝘁𝗻𝗲𝘀𝘀 👉🏻 𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀 ! ⁣
Not all supplements are created equal , and here’s a great #TestimonyTuesday sharing just that! Frank Stone shares his experience with Plexus supplements and how it improved his overall performance. In the wellness scene, bodybuilders, athletes, and fitness enthusiasts are adding Plexus into their daily routines across the board!  #bodybuilder #bodyfat #keepmuscle⁣
⁣
𝗙𝗿𝗮𝗻𝗸 𝗦𝘁𝗼𝗻𝗲, 𝘀𝗵𝗮𝗿𝗲𝘀 𝗵𝗶𝘀 𝗲𝘅𝗽𝗲𝗿𝗶𝗲𝗻𝗰𝗲 𝘄𝗶𝘁𝗵 𝗣𝗹𝗲𝘅𝘂𝘀:⁣
⁣
"Hey everyone, I wanted to share my journey with Plexus so far. First I've always thought of myself as being in good shape...I even took first place in a fitness competition! I started with the Plexus Slim back in March 2015 and started seeing improvements in my energy levels and recovery periods right away (within the first week). I lost body fat and weight while keeping the muscle I was working hard to build. About a month or so ago I added the Biocleanse and ProBio5 and have noticed my body has improved dramatically! Over all I'm feeling great, have a slimmer waist, and have continued to add muscle as well! As an added bonus, after suffering for years with acne, I'm virtually acne free!! I'm 3 weeks into my preparation for my next competition and its so much easier this time around now that my digestive system is running at a better level. Can't wait to see what's next with Plexus!!!!"⁣
⁣
Plexus isn't a "diet", it’s a great addition to any regimen and definitely takes hard working health enthusiasts to the next level to help aid in weight loss and boost performance!

"𝗧𝗵𝗿𝗲𝗲 𝘄𝗲𝗲𝗸𝘀 𝗶𝗻𝘁𝗼 𝗽𝗿𝗲𝗽𝗮𝗿𝗮𝘁𝗶𝗼𝗻 𝗳𝗼𝗿 𝗺𝘆 𝗻𝗲𝘅𝘁 𝗰𝗼𝗺𝗽𝗲𝘁𝗶𝘁𝗶𝗼𝗻 𝗮𝗻𝗱 𝗶𝘁𝘀 𝘀𝗼 𝗺𝘂𝗰𝗵 𝗲𝗮𝘀𝗶𝗲𝗿 𝘁𝗵𝗶𝘀 𝘁𝗶𝗺𝗲 𝗮𝗿𝗼𝘂𝗻𝗱 𝗻𝗼𝘄 𝘁𝗵𝗮𝘁 𝗺𝘆 𝗱𝗶𝗴𝗲𝘀𝘁𝗶𝘃𝗲 𝘀𝘆𝘀𝘁𝗲𝗺 𝗶𝘀 𝗿𝘂𝗻𝗻𝗶𝗻𝗴 𝗮𝘁 𝗮 𝗯𝗲𝘁𝘁𝗲𝗿 𝗹𝗲𝘃𝗲𝗹.”⁣

Remember my Trifecta Mantra for success in overall wellness? ⁣
𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 👉🏻 𝗙𝗶𝘁𝗻𝗲𝘀𝘀 👉🏻 𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀 ! ⁣
Not all supplements are created equal , and here’s a great #TestimonyTuesday sharing just that! Frank Stone shares his experience with Plexus supplements and how it improved his overall performance. In the wellness scene, bodybuilders, athletes, and fitness enthusiasts are adding Plexus into their daily routines across the board! #bodybuilder #bodyfat #keepmuscle

𝗙𝗿𝗮𝗻𝗸 𝗦𝘁𝗼𝗻𝗲, 𝘀𝗵𝗮𝗿𝗲𝘀 𝗵𝗶𝘀 𝗲𝘅𝗽𝗲𝗿𝗶𝗲𝗻𝗰𝗲 𝘄𝗶𝘁𝗵 𝗣𝗹𝗲𝘅𝘂𝘀:⁣

"Hey everyone, I wanted to share my journey with Plexus so far. First I've always thought of myself as being in good shape...I even took first place in a fitness competition! I started with the Plexus Slim back in March 2015 and started seeing improvements in my energy levels and recovery periods right away (within the first week). I lost body fat and weight while keeping the muscle I was working hard to build. About a month or so ago I added the Biocleanse and ProBio5 and have noticed my body has improved dramatically! Over all I'm feeling great, have a slimmer waist, and have continued to add muscle as well! As an added bonus, after suffering for years with acne, I'm virtually acne free!! I'm 3 weeks into my preparation for my next competition and its so much easier this time around now that my digestive system is running at a better level. Can't wait to see what's next with Plexus!!!!"⁣

Plexus isn't a "diet", it’s a great addition to any regimen and definitely takes hard working health enthusiasts to the next level to help aid in weight loss and boost performance!

🔥 STRENGTH MOVEMENTS EXAMPLES 🔥
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ANY QUERIES? COMMENT DOWN BELOW 😄
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.
🔥These basic movements are your foundation and can also be a simple but effective way to get strong. Building up your foundation can have much carry over into other avenues that you might want to go down.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⭐️What I mean by that is, as a beginner, or even as an intermediate lifter focusing on the progression of simple first before the flashy or sexy moves will set yourself up for success.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔥Establish your strength with these movements, and the rest will fall into place. I’m talking months of continuous hard work with these movements, aiming to get stronger with them overtime.
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FOLLOW us for DAILY INFORMATION ⬇️
@trendymantrafitness
@trendymantrafitness
@trendymantrafitness .
.
.
.#dropset #supersets #workoutroutine #musclegain #exercise #leanmuscle #squats #deadlifts #buildingmuscle #buildmuscle #proteins #getinshape #fitnesschallenge #musclefood #musclegains #musclegrowth #gainmuscle #weightgain #hypertrophy #gainz #trainhardorgohome #strengthening #getshredded #fitnessfam #keepmuscle

🔥 STRENGTH MOVEMENTS EXAMPLES 🔥
.
.
ANY QUERIES? COMMENT DOWN BELOW 😄
.
.
.
🔥These basic movements are your foundation and can also be a simple but effective way to get strong. Building up your foundation can have much carry over into other avenues that you might want to go down.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⭐️What I mean by that is, as a beginner, or even as an intermediate lifter focusing on the progression of simple first before the flashy or sexy moves will set yourself up for success.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔥Establish your strength with these movements, and the rest will fall into place. I’m talking months of continuous hard work with these movements, aiming to get stronger with them overtime.
.
.
.
FOLLOW us for DAILY INFORMATION ⬇️
@trendymantrafitness
@trendymantrafitness
@trendymantrafitness .
.
.
. #dropset #supersets #workoutroutine #musclegain #exercise #leanmuscle #squats #deadlifts #buildingmuscle #buildmuscle #proteins #getinshape #fitnesschallenge #musclefood #musclegains #musclegrowth #gainmuscle #weightgain #hypertrophy #gainz #trainhardorgohome #strengthening #getshredded #fitnessfam #keepmuscle

Moim zdaniem #trx  to jedna z najlepszych opcji na trening w domu (w zasadzie trening gdziekolwiek, bo TRX mozna zabrac ze soba wszedzie i przymocowac w zasadzie do wszystkiego 🤪) #trxworkout #homeworkoutvideos #sportowyświr #bodybuilding #girlswholift #girlswithmuscles #gymlife #strongissexy #polishgirl  #kulturystyka #polskiesylwetki #weightlifting #gains  #powerandstrenght #muscleandfitness #sculptbadass #strongcurves #keepmuscle #fitnessjourney

Moim zdaniem #trx to jedna z najlepszych opcji na trening w domu (w zasadzie trening gdziekolwiek, bo TRX mozna zabrac ze soba wszedzie i przymocowac w zasadzie do wszystkiego 🤪) #trxworkout #homeworkoutvideos #sportowyświr #bodybuilding #girlswholift #girlswithmuscles #gymlife #strongissexy #polishgirl   #kulturystyka #polskiesylwetki #weightlifting #gains   #powerandstrenght #muscleandfitness #sculptbadass #strongcurves #keepmuscle #fitnessjourney