#musclegain

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So I made a small change to two of my leg day exercises and I thought I would tell you so you could add them to your own leg day! .
🧡: If you did Dumbbell RDLs in the gym and don’t want to stop then just simply do Single Leg RDLs! I am telling you now this is a game changer and they have my hamstrings in bits by the end. .
💜: If you were a regular heavy hip thruster like myself then don’t drop that completely and start doing Single Leg hip thrusts with a slower tempo and a 1 second squeeze at the top! My glutes and hamstrings are on fire by the last set.

I have been getting more of a burn with these two single leg exercises than I did with the original ones in the gym, so you should definitely add them to your leg day if you are lost for exercises✌️

So I made a small change to two of my leg day exercises and I thought I would tell you so you could add them to your own leg day! .
🧡: If you did Dumbbell RDLs in the gym and don’t want to stop then just simply do Single Leg RDLs! I am telling you now this is a game changer and they have my hamstrings in bits by the end. .
💜: If you were a regular heavy hip thruster like myself then don’t drop that completely and start doing Single Leg hip thrusts with a slower tempo and a 1 second squeeze at the top! My glutes and hamstrings are on fire by the last set.

I have been getting more of a burn with these two single leg exercises than I did with the original ones in the gym, so you should definitely add them to your leg day if you are lost for exercises✌️

Staying positive is really hard when it feels like your body just seems to be working against you.⁣
⁣
But after a rather rocky session this morning, I threw some makeup on with the pure goal of just making myself feel good (not that I need makeup to do this but it definitely helps).⁣
⁣
Doing things that make you feel good are essential right now. Even silly things that just bring back a bit of normality.⁣
⁣
So put some makeup on and have your own party! Enjoy yourself and make the most of this beautiful weather ☀️.

Staying positive is really hard when it feels like your body just seems to be working against you.⁣

But after a rather rocky session this morning, I threw some makeup on with the pure goal of just making myself feel good (not that I need makeup to do this but it definitely helps).⁣

Doing things that make you feel good are essential right now. Even silly things that just bring back a bit of normality.⁣

So put some makeup on and have your own party! Enjoy yourself and make the most of this beautiful weather ☀️.

I’m honestly overwhelmed by all the lovely messages I have received from my transformation that I posted on my stories! I will be answering them all later on 😘💖 Hope you are all doing well!! .
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Wearing @gymsharkwomen @alphalete

I’m honestly overwhelmed by all the lovely messages I have received from my transformation that I posted on my stories! I will be answering them all later on 😘💖 Hope you are all doing well!! .
.
Wearing @gymsharkwomen @alphalete

Happy Monday! 💖  I’m planning on writing a to do list for the week and hopefully it would motivate me to be more productive. Some of my goals for this week are to: 🔸Workout 5x and walk 11k steps everyday
🔸Stick to my diet plan 🔸Edit and film YouTube video
🔸Stretch!! (Really bad at this 🙈) 🔸Study 🔸Wake up at 8-9 🔸Film workout videos 🔸Try a new recipe
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What are your goals for the week? ☺️👇
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Wearing @womensbestwear @womensbest

Happy Monday! 💖 I’m planning on writing a to do list for the week and hopefully it would motivate me to be more productive. Some of my goals for this week are to: 🔸Workout 5x and walk 11k steps everyday
🔸Stick to my diet plan 🔸Edit and film YouTube video
🔸Stretch!! (Really bad at this 🙈) 🔸Study 🔸Wake up at 8-9 🔸Film workout videos 🔸Try a new recipe
.
.
What are your goals for the week? ☺️👇
.
.
Wearing @womensbestwear @womensbest

Buenos días mis amores!!! 😍 vamos a empezar el entrenamiento 🏋🏻‍♀️💪🏾⛓ sabéis que toca hoy? No es tan difícil adivinarlo ...😝🍑 •
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💪 #gym #gymlife #workout #gymfreak #toptags #gymtime #gymrat #bodybuilding #gymmotivation #train #fitfam #progress #muscle #training #glúteos #health #gymaddict #instahealth #hulk #body #fit #strong #motivation #determinant #determination #instadaily #musclegain #cleaneating #exercise

Buenos días mis amores!!! 😍 vamos a empezar el entrenamiento 🏋🏻‍♀️💪🏾⛓ sabéis que toca hoy? No es tan difícil adivinarlo ...😝🍑 •


💪 #gym #gymlife #workout #gymfreak #toptags #gymtime #gymrat #bodybuilding #gymmotivation #train #fitfam #progress #muscle #training #glúteos #health #gymaddict #instahealth #hulk #body #fit #strong #motivation #determinant #determination #instadaily #musclegain #cleaneating #exercise

I get a lot of messages through asking how I train with POTS, how I’ve gotten to where I am today.⁣
⁣
I was first properly symptomatic in 2014, when I was literally bed bound. Walking up the stairs was next to impossible and I couldn’t focus on anything.⁣
⁣
I got dizzy everytime I stood up, fainted a handful of times (however quickly learnt to prevent this) and got out of breath doing anything.⁣
⁣
I was incredibly depressed and at the time was going through school. I was bullied continuously about how I was just “faking it” and trying to bunk off.⁣
⁣
I was determined that I would not let this ruin me, so slowly I started walking, literally just to the end of the road and back (which completely knackered me to begin with), then slowly I built it up to a jog.⁣
⁣
At the same time, I started seeing a PT (@pt_fit_tank ) once a week and quickly fell in love with the weight lifting. I started to train more and more and became pretty reliant on it for both my mental and physical health.⁣
⁣
My symptoms slowly became slightly more manageable and it wasn’t until a few years later that I was diagnosed with POTS.⁣
⁣
I was put on a various medications, some helped and some didn’t...a couple of them I am still on now. I saw a number of different consultants and that has lead me down various pathways...ending up here.⁣
⁣
The one thing that has ever been proven to actually help improve POTS is exercise. Medications can support and help symptoms but they won’t actually change anything.⁣
⁣
There is very limited research on POTS and exercise but overtime, my goal is to help change this.

I get a lot of messages through asking how I train with POTS, how I’ve gotten to where I am today.⁣

I was first properly symptomatic in 2014, when I was literally bed bound. Walking up the stairs was next to impossible and I couldn’t focus on anything.⁣

I got dizzy everytime I stood up, fainted a handful of times (however quickly learnt to prevent this) and got out of breath doing anything.⁣

I was incredibly depressed and at the time was going through school. I was bullied continuously about how I was just “faking it” and trying to bunk off.⁣

I was determined that I would not let this ruin me, so slowly I started walking, literally just to the end of the road and back (which completely knackered me to begin with), then slowly I built it up to a jog.⁣

At the same time, I started seeing a PT (@pt_fit_tank ) once a week and quickly fell in love with the weight lifting. I started to train more and more and became pretty reliant on it for both my mental and physical health.⁣

My symptoms slowly became slightly more manageable and it wasn’t until a few years later that I was diagnosed with POTS.⁣

I was put on a various medications, some helped and some didn’t...a couple of them I am still on now. I saw a number of different consultants and that has lead me down various pathways...ending up here.⁣

The one thing that has ever been proven to actually help improve POTS is exercise. Medications can support and help symptoms but they won’t actually change anything.⁣

There is very limited research on POTS and exercise but overtime, my goal is to help change this.

What are you doing with all your free time currently?
•
For myself, I set a daily schedule right down to the half hours. Running a now online training business, starting up my new business with Arbonne online, and also trying to find time away from my phone/laptop has been difficult to say the least.
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My advice to you is to start simple by setting an alarm on your phone to go off every hour. Whenever you hear the alarm, if you haven’t stood up or moved in the last hour, get up and go for a 5 minute walk outside or even just inside your living room. Put the phone down, and look around you.
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Scheduling your day will also help you stay on track with your healthy habits! Schedule in your workout and even your meal and snack times to avoid missing your daily activity and avoid overeating out of boredom 🤦🏻‍♀️
•
What’s your top productivity tip/strategy?

What are you doing with all your free time currently?

For myself, I set a daily schedule right down to the half hours. Running a now online training business, starting up my new business with Arbonne online, and also trying to find time away from my phone/laptop has been difficult to say the least.

My advice to you is to start simple by setting an alarm on your phone to go off every hour. Whenever you hear the alarm, if you haven’t stood up or moved in the last hour, get up and go for a 5 minute walk outside or even just inside your living room. Put the phone down, and look around you.

Scheduling your day will also help you stay on track with your healthy habits! Schedule in your workout and even your meal and snack times to avoid missing your daily activity and avoid overeating out of boredom 🤦🏻‍♀️

What’s your top productivity tip/strategy?

Most Recent

Take care of your body, it’s the only place you have to live 💪🏻
————————————————————————————— #photooftheday #fitfam #musclegain #fitnessfreak #gymrat #homeworkout #instagood #instafit #love #yourself

Take care of your body, it’s the only place you have to live 💪🏻
————————————————————————————— #photooftheday #fitfam #musclegain #fitnessfreak #gymrat #homeworkout #instagood #instafit #love #yourself

Confidence and self love is a constant battle but one worth fighting. ⁣
Once I started to accept myself for who I was and loved my body how it was that’s when my journey started to get easier. ⁣
⁣
This story is hard but I’m going to tell it. I remember being on the floor in my bathroom crying because of how much I hated my body and the fat around my stomach and hip. ⁣
Absolutely hating myself I would have rather not existed than look the way I did. I used to think thoughts like that constantly. ⁣
⁣
Now when thoughts like that start to creep in I have to be mindful and not let them run rampant. ⁣
It doesn’t just change, you have to constantly not let them just continue to swirl around your head.⁣
⁣
If you are feeling similar thoughts. You have to remember your value doesn’t come from how you look and stop them when they start. Say no to the negative and start to affirm yourself.⁣
It will be hard at first but with time and practice you’ll find these positive thoughts start to our number the negatives ❤️

Confidence and self love is a constant battle but one worth fighting. ⁣
Once I started to accept myself for who I was and loved my body how it was that’s when my journey started to get easier. ⁣

This story is hard but I’m going to tell it. I remember being on the floor in my bathroom crying because of how much I hated my body and the fat around my stomach and hip. ⁣
Absolutely hating myself I would have rather not existed than look the way I did. I used to think thoughts like that constantly. ⁣

Now when thoughts like that start to creep in I have to be mindful and not let them run rampant. ⁣
It doesn’t just change, you have to constantly not let them just continue to swirl around your head.⁣

If you are feeling similar thoughts. You have to remember your value doesn’t come from how you look and stop them when they start. Say no to the negative and start to affirm yourself.⁣
It will be hard at first but with time and practice you’ll find these positive thoughts start to our number the negatives ❤️

Wednesday’s workout is here! Try this circuit out and let us know how you like it!
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#mythrc #thrcdowntown #smtx #sanmarcos #sanmarcostx #smtxperience #kyletx #budatx #nbtx #newbraunfels #fitness #workout #shoplocal #weighloss #musclegain

Wednesday’s workout is here! Try this circuit out and let us know how you like it!




#mythrc #thrcdowntown #smtx #sanmarcos #sanmarcostx #smtxperience #kyletx #budatx #nbtx #newbraunfels #fitness #workout #shoplocal #weighloss #musclegain

Gotta Def Get It In It Gets Ugly But It’s UglyGang. The Bro @_cgivens159 Got A Workout In Today Ask He Will Tell You When We Finished Everything I Had Implemented We Both Barely Could Do A Damn Push-up Muscle Failure Real. 
#quarantineworkout 
#Uglygang
#musclegain

Gotta Def Get It In It Gets Ugly But It’s UglyGang. The Bro @_cgivens159 Got A Workout In Today Ask He Will Tell You When We Finished Everything I Had Implemented We Both Barely Could Do A Damn Push-up Muscle Failure Real.
#quarantineworkout
#Uglygang
#musclegain

🥰
• • • • • •
Leave a comment below ! ⬇️
Follow for more ➡️ @thebearmencollective
📸 : @jayzovide
• • • • • •
#viking #beefymen #beefygay #gingerbeard #gayginger #musclepup #muscleup #bulking #bulkingseason #gainz #musclegay #chestworkout #musclegain

🥰
• • • • • •
Leave a comment below ! ⬇️
Follow for more ➡️ @thebearmencollective
📸 : @jayzovide
• • • • • •
#viking #beefymen #beefygay #gingerbeard #gayginger #musclepup #muscleup #bulking #bulkingseason #gainz #musclegay #chestworkout #musclegain

Changing room have the best lighing ever 💪🏋️‍♀️😅
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Follow my Fitness page @wisfit_academy for daily exercise & diet tips 🏋️‍♀️👍
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💪 #gym #gymlife #workout #gymfreak #toptags #gymtime #gymrat #bodybuilding #gymmotivation #train #fitfam #progress #muscle #training #befit #health #gymaddict #instahealth #hulk #body #fit #strong #motivation #determinant #determination #instadaily #musclegain #cleaneating #exercise

Changing room have the best lighing ever 💪🏋️‍♀️😅
.
.
.
.
Follow my Fitness page @wisfit_academy for daily exercise & diet tips 🏋️‍♀️👍
.
.
💪 #gym #gymlife #workout #gymfreak #toptags #gymtime #gymrat #bodybuilding #gymmotivation #train #fitfam #progress #muscle #training #befit #health #gymaddict #instahealth #hulk #body #fit #strong #motivation #determinant #determination #instadaily #musclegain #cleaneating #exercise

👉🥗Have you ever made a Buddha bowl for yourself?
.
It’s a fun way to feel like you’re being treated to a special meal!
.
🥦Basically, it’s a vegetarian salad that consists of small portions of several different kinds of foods – veggies, nuts, grains, and beans – covered in a delicious dressing.

It tends to be chunkier than a regular salad, with heartier ingredients. Your imagination is your only limit!

Green Goddess Bowl
(makes 3 servings)
1 cup (150 g) roasted Brussels sprouts
3 tbsp olive oil, divided
Salt & pepper to taste
1 cup (20 g) kale or spinach
1 tsp minced garlic
½ lemon
1 cup (200 g) cooked brown rice or quinoa
1 cup (200 g) canned garbanzo beans (drain and rinse)
1 sliced avocado
2 tbsp of your favorite healthy dressing

Preheat oven to 425ºF (220ºC). Cut the Brussels sprouts in half and coat with a 1-2 tbsp extra virgin olive oil, salt and pepper. Place on a rimmed baking sheet and roast for 20-25 minutes, until caramelized.

While that’s cooking, saute kale or spinach in with oil and garlic for a few minutes until wilted. Drizzle with lemon juice.

Place quinoa or brown rice in bowls. Top and arrange with brussel sprouts, greens, avocado and garbanzo beans. Drizzle with your favorite dressing. Enjoy!

If you want to check out more and more awesome recipes like this, then go ahead and join my group where we constantly are releasing plenty of recipes for you and the family to try!💪
.
Join here: 
https://www.facebook.com/groups/readyforresults/

👉🥗Have you ever made a Buddha bowl for yourself?
.
It’s a fun way to feel like you’re being treated to a special meal!
.
🥦Basically, it’s a vegetarian salad that consists of small portions of several different kinds of foods – veggies, nuts, grains, and beans – covered in a delicious dressing.

It tends to be chunkier than a regular salad, with heartier ingredients. Your imagination is your only limit!

Green Goddess Bowl
(makes 3 servings)
1 cup (150 g) roasted Brussels sprouts
3 tbsp olive oil, divided
Salt & pepper to taste
1 cup (20 g) kale or spinach
1 tsp minced garlic
½ lemon
1 cup (200 g) cooked brown rice or quinoa
1 cup (200 g) canned garbanzo beans (drain and rinse)
1 sliced avocado
2 tbsp of your favorite healthy dressing

Preheat oven to 425ºF (220ºC). Cut the Brussels sprouts in half and coat with a 1-2 tbsp extra virgin olive oil, salt and pepper. Place on a rimmed baking sheet and roast for 20-25 minutes, until caramelized.

While that’s cooking, saute kale or spinach in with oil and garlic for a few minutes until wilted. Drizzle with lemon juice.

Place quinoa or brown rice in bowls. Top and arrange with brussel sprouts, greens, avocado and garbanzo beans. Drizzle with your favorite dressing. Enjoy!

If you want to check out more and more awesome recipes like this, then go ahead and join my group where we constantly are releasing plenty of recipes for you and the family to try!💪
.
Join here:
https://www.facebook.com/groups/readyforresults/

⬇️Chest & Shoulders⬇️
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Try this superset with your next home workout, it's a killer 🔥 .
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Start with decline Push ups, preferably with your hands raised for a larger range of motion. Think about pushing your hands together as you press for more chest activation. Do these until failure.
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Then move straight into band lateral raises for 30 reps. If you fail at 20, rest for 2 seconds then carry on, and repeat until you hit 30 - a technique caused rest pause sets.
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Give it a try and let me know how you get on!
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➡️ Interested in PT? Message me for more info!
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#gym #gymmotivation #fitness #fitnessmotivation #fitfam #healthylifestyle #healthy #health #lean #leanbulk #workoutprogramme #workoutmotivation #workouttips #workout #workoutplan #musclegain #muscle #cutting #summershredding #weightloss #weightlossmotivation #weightlosstips #gymtips #instafit #heavy #deadlift #legday #exercise #wantage #personaltraining

⬇️Chest & Shoulders⬇️
.
.
Try this superset with your next home workout, it's a killer 🔥 .
.
Start with decline Push ups, preferably with your hands raised for a larger range of motion. Think about pushing your hands together as you press for more chest activation. Do these until failure.
.
.
Then move straight into band lateral raises for 30 reps. If you fail at 20, rest for 2 seconds then carry on, and repeat until you hit 30 - a technique caused rest pause sets.
.
.
Give it a try and let me know how you get on!
.
.
➡️ Interested in PT? Message me for more info!
.
.
#gym #gymmotivation #fitness #fitnessmotivation #fitfam #healthylifestyle #healthy #health #lean #leanbulk #workoutprogramme #workoutmotivation #workouttips #workout #workoutplan #musclegain #muscle #cutting #summershredding #weightloss #weightlossmotivation #weightlosstips #gymtips #instafit #heavy #deadlift #legday #exercise #wantage #personaltraining

What day is it??🧞‍♂️

What day is it??🧞‍♂️

I am constantly asked what supplements do I use, and what company provide the best results?

Well I can honestly say I have tried ALL of the top brands, none of those compared to the results that I got from @phdnutrition products. Not only are they great value, they really work.

PhD Nutrition have a wide range of products to suit any goals that you wish to achieve. My personal favourite is from their Lean Muscle and Body Sculpt range, as this provides the freedom to use such products as Diet Whey, CLA, Lean Degree Fat Burners, BCAA & VMX2 Preworkout.

To someone just starting out, it can become daunting of which products to use. My advise to you is to keep it simple when it comes to supplements For starts, you need a comprehensive Whey Protein to build your muscles which tastes great - my recommendation to you is Diet Whey Belgian Chocolate 👌. Of course, before trying any supplements consult your GP to ensure that the products are suitable for you to use.

In the photo shows all the supplements I use all year round.

1) PhD Diet Whey - Belgian Chocolate 
2) PhD Vmx2 Preworkout - Raspberry Lemonade 
3) PhD Lean Degree Fat Burners

Now you have a basic idea of which direction to head, go smash your workouts and be the best you can be!

#phdnutrition #titanstrong #titan #supplements #goals #preworkout #protein #dietwhey #fatburners #bcaa #musclegain #stayhome #staystrong #homeworkout #personaltrainer

I am constantly asked what supplements do I use, and what company provide the best results?

Well I can honestly say I have tried ALL of the top brands, none of those compared to the results that I got from @phdnutrition products. Not only are they great value, they really work.

PhD Nutrition have a wide range of products to suit any goals that you wish to achieve. My personal favourite is from their Lean Muscle and Body Sculpt range, as this provides the freedom to use such products as Diet Whey, CLA, Lean Degree Fat Burners, BCAA & VMX2 Preworkout.

To someone just starting out, it can become daunting of which products to use. My advise to you is to keep it simple when it comes to supplements For starts, you need a comprehensive Whey Protein to build your muscles which tastes great - my recommendation to you is Diet Whey Belgian Chocolate 👌. Of course, before trying any supplements consult your GP to ensure that the products are suitable for you to use.

In the photo shows all the supplements I use all year round.

1) PhD Diet Whey - Belgian Chocolate
2) PhD Vmx2 Preworkout - Raspberry Lemonade
3) PhD Lean Degree Fat Burners

Now you have a basic idea of which direction to head, go smash your workouts and be the best you can be!

#phdnutrition #titanstrong #titan #supplements #goals #preworkout #protein #dietwhey #fatburners #bcaa #musclegain #stayhome #staystrong #homeworkout #personaltrainer

🔥DIRTY VS CLEAN BULK🔥 from @monsterwolffitness 💪🏻🐺⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
The terms dirty bulk and clean bulk have had different interpretations over the past decade or so. A dirty bulk was understood to mean eating anything and everything possible no matter what in order to gain weight. It was pretty much standard to accumulate a significant amount of fat. A clean bulk meant eating only whole, healthy foods and it was generally understood that you would be gaining weight a bit slower on a clean bulk than on a dirty bulk.⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
However, those definitions were inappropriate and incorrect. There should be no such thing as a dirty bulk and clean bulk. Instead, your “bulk” should always be “clean” which should just mean slow and controlled. Whether you’re eating “dirty” foods or “clean” foods won’t dictate how much fat you gain. You can get fat eating too much oatmeal and chicken. Instead, the amount of fat you gain depends on how many calories above your maintenance you’re eating. You should aim to gain weight slowly at around 2-3 pounds per month. Most of your foods should be whole, healthy sources but there’s nothing wrong with fitting in some non typical foods as well. There is no reason to get fat in order to gain muscle.⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Share this guide with your training partners!⤵️⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
FOLLOW 👇🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
@monsterwolffitness⠀⠀⠀⠀⠀⠀⠀⠀⠀
@monsterwolffitness⠀⠀⠀⠀⠀⠀⠀⠀⠀
@monsterwolffitness⠀⠀⠀⠀⠀⠀⠀⠀⠀
FOLLOW 👆🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔥- STAY DEDICATED -🔥

🔥DIRTY VS CLEAN BULK🔥 from @monsterwolffitness 💪🏻🐺⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
The terms dirty bulk and clean bulk have had different interpretations over the past decade or so. A dirty bulk was understood to mean eating anything and everything possible no matter what in order to gain weight. It was pretty much standard to accumulate a significant amount of fat. A clean bulk meant eating only whole, healthy foods and it was generally understood that you would be gaining weight a bit slower on a clean bulk than on a dirty bulk.⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
However, those definitions were inappropriate and incorrect. There should be no such thing as a dirty bulk and clean bulk. Instead, your “bulk” should always be “clean” which should just mean slow and controlled. Whether you’re eating “dirty” foods or “clean” foods won’t dictate how much fat you gain. You can get fat eating too much oatmeal and chicken. Instead, the amount of fat you gain depends on how many calories above your maintenance you’re eating. You should aim to gain weight slowly at around 2-3 pounds per month. Most of your foods should be whole, healthy sources but there’s nothing wrong with fitting in some non typical foods as well. There is no reason to get fat in order to gain muscle.⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Share this guide with your training partners!⤵️⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
FOLLOW 👇🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
@monsterwolffitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🔥- STAY DEDICATED -🔥

AKA how do I get them GAINZ

This was the first question I was asked during the maximal muscle gain lecture on Saturday.

Most people over complicate muscle gain and focus too much on majoring the minors.

Unless you’re a pro bodybuilder with 10 years + experience then it really doesn’t have to be overly complicated.

To gain muscle we must create a positive nitrogen balance (fancy way of saying creating more muscle protein than we breakdown)

To do this we need to spike muscle protein synthesis as much as possible, when possible.

An easy way to do this is to eat 4-6 meals a day all with a high protein content, with at least 2.5hours between each feeding.

What’s a high protein content?

This depends on the leucine profile in your protein, but to be on the safe side 
0.3-0.5g per kg of protein of your bodyweight (0.5g+ if opting for plant based sources) should be ample.

An easy way to make sure you’re hitting your protein target is:

2-3 meals over the day (0.4g per kg bw per meal)

1 shake (0.3g per kg bw)

1 bolus meal before bed (0.5g per kg bw)

This should ensure you hit 1.6-2g per kg of your bodyweight over the day, but more importantly hitting your leucine threshold per meal, spread out evenly over the day to maximise muscle protein synthesis/ GAINZZ. **vegans may need to increase this recommendation.

If you want to listen to this discussion yo understand a bit more about leucine, why this is recommended, vegan recommendations or you want to listen to any of the other recordings over the weekend drop me a message 💪

#actchangesustain #nutrition #musclegain #leucine #fitness #gym

AKA how do I get them GAINZ

This was the first question I was asked during the maximal muscle gain lecture on Saturday.

Most people over complicate muscle gain and focus too much on majoring the minors.

Unless you’re a pro bodybuilder with 10 years + experience then it really doesn’t have to be overly complicated.

To gain muscle we must create a positive nitrogen balance (fancy way of saying creating more muscle protein than we breakdown)

To do this we need to spike muscle protein synthesis as much as possible, when possible.

An easy way to do this is to eat 4-6 meals a day all with a high protein content, with at least 2.5hours between each feeding.

What’s a high protein content?

This depends on the leucine profile in your protein, but to be on the safe side
0.3-0.5g per kg of protein of your bodyweight (0.5g+ if opting for plant based sources) should be ample.

An easy way to make sure you’re hitting your protein target is:

2-3 meals over the day (0.4g per kg bw per meal)

1 shake (0.3g per kg bw)

1 bolus meal before bed (0.5g per kg bw)

This should ensure you hit 1.6-2g per kg of your bodyweight over the day, but more importantly hitting your leucine threshold per meal, spread out evenly over the day to maximise muscle protein synthesis/ GAINZZ. **vegans may need to increase this recommendation.

If you want to listen to this discussion yo understand a bit more about leucine, why this is recommended, vegan recommendations or you want to listen to any of the other recordings over the weekend drop me a message 💪

#actchangesustain #nutrition #musclegain #leucine #fitness #gym

Put Lisa through a nice little easy leg session tonight 🤣😈 as part of her weekly 1-1 training session.
Here's a couple of videos from it.
💪💪💪
Seriously though, it was a tough one. Lisa's still hitting her training hard and still getting results. 
No gym is no excuse to train.
💪💪💪
Lisa's determined that when we get out she will be holiday ready.
Great session again.
Think I'll try it tomorrow, see what all the complaining was about.🤣🤣
💪💪💪
#derekchristiept
#glasgowgyms #glasgowpts #everlastgym #glasgowforteverlast
#strengthnotsize #musclegain #fatloss #weightloss #proudpt #womanwhotrain #womanwholift #inchloss #beforeandafter #weightlossjourney

Put Lisa through a nice little easy leg session tonight 🤣😈 as part of her weekly 1-1 training session.
Here's a couple of videos from it.
💪💪💪
Seriously though, it was a tough one. Lisa's still hitting her training hard and still getting results.
No gym is no excuse to train.
💪💪💪
Lisa's determined that when we get out she will be holiday ready.
Great session again.
Think I'll try it tomorrow, see what all the complaining was about.🤣🤣
💪💪💪
#derekchristiept
#glasgowgyms #glasgowpts #everlastgym #glasgowforteverlast
#strengthnotsize #musclegain #fatloss #weightloss #proudpt #womanwhotrain #womanwholift #inchloss #beforeandafter #weightlossjourney

Today my @rebel.strength axel arrived 😍

Soo I decided to do a shed load of technique work on cleans, so glad I did, I was buzzing in the first video, lost of work to do but this over under technique is alot more efficient then continental when baby paws give out! 
@guardiansofthegalaxy  spotify playlist providing the motivation 🤠

I genuinely don't think I've ever done more cleans in a session before 😂 followed by lots of accessories! 
#implexusgym #progress #logpress #deadlift  #trainhard #progress #gains #swole #pumped #fitspo #fitness #fitnessmotivation #beastmode #ironaddict #muscle #musclegain #bodybuilding  #powerlifting #letsgochamp #powerbuilding #strength #workout #training #strongman #strengthtraining #strongmantraining #Leeds

Today my @rebel.strength axel arrived 😍

Soo I decided to do a shed load of technique work on cleans, so glad I did, I was buzzing in the first video, lost of work to do but this over under technique is alot more efficient then continental when baby paws give out!
@guardiansofthegalaxy spotify playlist providing the motivation 🤠

I genuinely don't think I've ever done more cleans in a session before 😂 followed by lots of accessories!
#implexusgym #progress #logpress #deadlift   #trainhard #progress #gains #swole #pumped #fitspo #fitness #fitnessmotivation #beastmode #ironaddict #muscle #musclegain #bodybuilding   #powerlifting #letsgochamp #powerbuilding #strength #workout #training #strongman #strengthtraining #strongmantraining #Leeds

WHEN THINGS CHANGE INSIDE YOU THINGS CHANGE AROUND YOU💯💯💪🏻💪🏻💪🏻 #beastmode#goldsgym#bodytransformationchallenge#fitnessmotivation#musclegain#satisfaction#moretocome🔥

WHEN THINGS CHANGE INSIDE YOU THINGS CHANGE AROUND YOU💯💯💪🏻💪🏻💪🏻 #beastmode #goldsgym #bodytransformationchallenge #fitnessmotivation #musclegain #satisfaction #moretocome 🔥

A quick bi & tri workout in the sunshine 🍒 The only benefit of the gyms closing is I now have an excuse for cute photo locations - not just the sweaty free weights area! 🌳 Swipe to see a few clips from today’s session (before my phone storage was used up):
Bicep curls 5x12
Hammer curls 5x12
Tricep overhead extension 5x15
Tricep kickbacks 4x15 (R&L)
Skull crushers 4x15
Tricep dips xAMRAP
I know I’ve neglected training arms without the gym, but if I want to keep progressing with my training, it’s something I’m definitely going to focus on more! 🏋🏽‍♀️ Does anyone else have any focus areas this week? 🍄 #gyminstructor #personaltrainer #homeworkout #outsideworkout #gymgirl #workoutvideo #dumbbells #upper #armworkout #musclegain #strongnotskinny #positivethoughts #health #fitness #happy #selflove

A quick bi & tri workout in the sunshine 🍒 The only benefit of the gyms closing is I now have an excuse for cute photo locations - not just the sweaty free weights area! 🌳 Swipe to see a few clips from today’s session (before my phone storage was used up):
Bicep curls 5x12
Hammer curls 5x12
Tricep overhead extension 5x15
Tricep kickbacks 4x15 (R&L)
Skull crushers 4x15
Tricep dips xAMRAP
I know I’ve neglected training arms without the gym, but if I want to keep progressing with my training, it’s something I’m definitely going to focus on more! 🏋🏽‍♀️ Does anyone else have any focus areas this week? 🍄 #gyminstructor #personaltrainer #homeworkout #outsideworkout #gymgirl #workoutvideo #dumbbells #upper #armworkout #musclegain #strongnotskinny #positivethoughts #health #fitness #happy #selflove

اللهم بقوة تدبيرك , وعظيم عفوك, وسعة حلمك , وفيض كرمك..
أسألك أن تدبرنا بأحسن التدابير, وتلطف بنا , وتنجينا مما يخيفنا ويهمنا.. وتبعد عنا الوباء والبلاء
اللهم لا نضام وأنت حسبنا , ولا نفتقر وأنت ربنا , فاصلح لنا امورنا كلها ،، وارحنا بعد صبرنا. ✨🌷* ❤ **❤ ‏اللهم صلِ و سلم على عبدك ورسولك محمد ﷺ 🌹 ❤ *❤ ‏❀ ** 🌹
‏#gym #gymlife #gymfreak #toptags #gymtime #gymrat #bodybuilding #train #fitfam #muscle #training #health #instahealth #fit #strong #musclegain #exercise
‏‎#الفنون_القتاليه‏ #k1  #ufc #bjj #kyokushin#

اللهم بقوة تدبيرك , وعظيم عفوك, وسعة حلمك , وفيض كرمك..
أسألك أن تدبرنا بأحسن التدابير, وتلطف بنا , وتنجينا مما يخيفنا ويهمنا.. وتبعد عنا الوباء والبلاء
اللهم لا نضام وأنت حسبنا , ولا نفتقر وأنت ربنا , فاصلح لنا امورنا كلها ،، وارحنا بعد صبرنا. ✨🌷* ❤ **❤ ‏اللهم صلِ و سلم على عبدك ورسولك محمد ﷺ 🌹 ❤ *❤ ‏❀ ** 🌹
#gym #gymlife #gymfreak #toptags #gymtime #gymrat #bodybuilding #train #fitfam #muscle #training #health #instahealth #fit #strong #musclegain #exercise
‏‎ #الفنون_القتاليه#k1 #ufc #bjj #kyokushin #

whyy u stole my heart ? @delilovesmills it's here :)

whyy u stole my heart ? @delilovesmills it's here :)

This morning..⁣
⁣
You opened up your Instagram feed to see the people you follow do the following:⁣
⁣
👉🏽 They woke up early, feeing fresh after a perfect night’s sleep⁣
⁣
👉🏽 Done their cardio / steps / trained⁣
⁣
👉🏽 Ate a nutrient-dense and high-protein meal⁣
⁣
👉🏽 Been productive and completed a typical person’s weekly workload in 2 hours⁣
⁣
👉🏽 Read a book that changes their life⁣
⁣
And you feel like you are failing compared to them.⁣
⁣
But guess what?⁣
⁣
You’re not.⁣
⁣
No-one’s routine is exactly the same.⁣
You don’t get brownie points for getting everything done by the minute.⁣
⁣
But it’s not just that...⁣
⁣
Most people are doing exactly the same as you.⁣
⁣
Sitting on Instagram and comparing how they go about their day compared to someone else’s.⁣
⁣
👇🏼👇🏼👇🏼⁣
⁣
So you are NOT slacking..⁣
.. and you certainly aren’t failing.⁣
⁣
This picture of me ‘working on my laptop’🤷🏼‍♂️⁣
⁣
👉🏽 I could’ve just taken it when my laptop wasn’t even on, but pretend I’ve been incredibly busy.⁣
⁣
Are you happy with yourself?⁣
⁣
✅ YES ✅⁣
👉🏽 Then you could ask yourself how you could improve on that. Or you could just continue doing what you’re enjoying. That’s completely fine.⁣
⁣
⛔️ NO ⛔️⁣
👉🏽 Then ask yourself why. Then start to make changes based on that. They don’t have to be instant lifestyle overhauls. It could be as simple as practicing your diaphragmatic breathing, or chewing your food efficiently.⁣
⁣
👇🏼👇🏼👇🏼⁣
⁣
🔥And that’s what Evans Elite 2.0 is about🔥⁣
⁣
◼️We take into consideration◼️⁣
⁣
✅ Your commitments⁣
✅ Your goals⁣
✅ Your eating preferences⁣
✅ Your training preferences⁣
✅ Any injuries past or present⁣
⁣
And with that?⁣
We WILL help you make the progress you deserve.⁣

This morning..⁣

You opened up your Instagram feed to see the people you follow do the following:⁣

👉🏽 They woke up early, feeing fresh after a perfect night’s sleep⁣

👉🏽 Done their cardio / steps / trained⁣

👉🏽 Ate a nutrient-dense and high-protein meal⁣

👉🏽 Been productive and completed a typical person’s weekly workload in 2 hours⁣

👉🏽 Read a book that changes their life⁣

And you feel like you are failing compared to them.⁣

But guess what?⁣

You’re not.⁣

No-one’s routine is exactly the same.⁣
You don’t get brownie points for getting everything done by the minute.⁣

But it’s not just that...⁣

Most people are doing exactly the same as you.⁣

Sitting on Instagram and comparing how they go about their day compared to someone else’s.⁣

👇🏼👇🏼👇🏼⁣

So you are NOT slacking..⁣
.. and you certainly aren’t failing.⁣

This picture of me ‘working on my laptop’🤷🏼‍♂️⁣

👉🏽 I could’ve just taken it when my laptop wasn’t even on, but pretend I’ve been incredibly busy.⁣

Are you happy with yourself?⁣

✅ YES ✅⁣
👉🏽 Then you could ask yourself how you could improve on that. Or you could just continue doing what you’re enjoying. That’s completely fine.⁣

⛔️ NO ⛔️⁣
👉🏽 Then ask yourself why. Then start to make changes based on that. They don’t have to be instant lifestyle overhauls. It could be as simple as practicing your diaphragmatic breathing, or chewing your food efficiently.⁣

👇🏼👇🏼👇🏼⁣

🔥And that’s what Evans Elite 2.0 is about🔥⁣

◼️We take into consideration◼️⁣

✅ Your commitments⁣
✅ Your goals⁣
✅ Your eating preferences⁣
✅ Your training preferences⁣
✅ Any injuries past or present⁣

And with that?⁣
We WILL help you make the progress you deserve.⁣