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Demolishing Shoulder Day 🔥
–

Holy fit fam... when I say demolishing shoulder day... it was a demolishing shoulder day! My shoulders were DEAD 💀after this workout to the point where I definitely couldn’t drive! Have you ever had a killer workout like that! If so, you definitely wanna give this workout a bookmark/save for your next shoulder day 📚! –
Reminder: It’s bulking season for me so all these sets are HEAVY weight... if not in bulking season up the reps to 10-12 and weight you would normally use! 
1️⃣ DB Arnold press 8 reps x4 
2️⃣ Seated DB side raises 8 reps x3 
3️⃣ Alternating DB front raises 8 reps x3 
4️⃣ One arm cable upright rows 8 reps x4 
5️⃣a. Lying rear delt flys 8 reps 
5️⃣b. Bent over rear delt raises 8 reps (x3) 
6️⃣ DB shrugs 8 reps x4 –

Outfit: @gymshark @gymsharkwomen Ultra seamless sports bra & Flawless knit leggings –

@tula Skincare: code NEVEFRALEY

Demolishing Shoulder Day 🔥


Holy fit fam... when I say demolishing shoulder day... it was a demolishing shoulder day! My shoulders were DEAD 💀after this workout to the point where I definitely couldn’t drive! Have you ever had a killer workout like that! If so, you definitely wanna give this workout a bookmark/save for your next shoulder day 📚! –
Reminder: It’s bulking season for me so all these sets are HEAVY weight... if not in bulking season up the reps to 10-12 and weight you would normally use!
1️⃣ DB Arnold press 8 reps x4
2️⃣ Seated DB side raises 8 reps x3
3️⃣ Alternating DB front raises 8 reps x3
4️⃣ One arm cable upright rows 8 reps x4
5️⃣a. Lying rear delt flys 8 reps
5️⃣b. Bent over rear delt raises 8 reps (x3)
6️⃣ DB shrugs 8 reps x4 –

Outfit: @gymshark @gymsharkwomen Ultra seamless sports bra & Flawless knit leggings –

@tula Skincare: code NEVEFRALEY

I’m Scared 💀 (Ft. Back & Bicep Workout) –

Happy Monday fit fam! It is official it’s Bulking season for me... it’s time for me to start growing and gaining strength. Honestly this change is definitely scary for me... Change in general can be scary, but you know what is scarier? Allowing fear to stop you from growing, evolving & progressing! Although I’ve never really bulked because my metabolism is SO FAST 💨... I’m setting my fear aside and ready to put my heart and soul into this bulk! Have you bulked before if so any advice you can give me would be super helpful! –
It’s bulking season so all these sets are HEAVY... if not in bulking season up the reps to 10-12 and  weight that you would use for that rep range! 
1️⃣ Lat pull downs 8 reps x4 
2️⃣ Reverse grip EZ bar rows 8 reps x4 
3️⃣a. Cable t-bar rows 8 reps 
3️⃣b. Chin ups until failure (x4) 
4️⃣a. Straight arm pull downs 8 reps 
4️⃣b. DB Bicep curls 8 reps (x4) 
5️⃣ EZ bar preacher curls 8 reps x4 
6️⃣ Hammer curls 8 reps x4 –

Outfit: @gymshark @gymsharkwomen Recess Sports bra & Camo Leggings –

@tula Skincare: code NEVEFRALEY

I’m Scared 💀 (Ft. Back & Bicep Workout) –

Happy Monday fit fam! It is official it’s Bulking season for me... it’s time for me to start growing and gaining strength. Honestly this change is definitely scary for me... Change in general can be scary, but you know what is scarier? Allowing fear to stop you from growing, evolving & progressing! Although I’ve never really bulked because my metabolism is SO FAST 💨... I’m setting my fear aside and ready to put my heart and soul into this bulk! Have you bulked before if so any advice you can give me would be super helpful! –
It’s bulking season so all these sets are HEAVY... if not in bulking season up the reps to 10-12 and weight that you would use for that rep range!
1️⃣ Lat pull downs 8 reps x4
2️⃣ Reverse grip EZ bar rows 8 reps x4
3️⃣a. Cable t-bar rows 8 reps
3️⃣b. Chin ups until failure (x4)
4️⃣a. Straight arm pull downs 8 reps
4️⃣b. DB Bicep curls 8 reps (x4)
5️⃣ EZ bar preacher curls 8 reps x4
6️⃣ Hammer curls 8 reps x4 –

Outfit: @gymshark @gymsharkwomen Recess Sports bra & Camo Leggings –

@tula Skincare: code NEVEFRALEY

You don’t go to the gym if you don’t take pics.. right??😂😂🤷🏼‍♂️

You don’t go to the gym if you don’t take pics.. right??😂😂🤷🏼‍♂️

WHICH DO YOU THINK IS MORE DIFFICULT?
.
FOLLOW for more tips on EATING HEALTHY🥗 and GETTING FIT💪
👉@dirtifitness
👉@dirtifitness
👉@dirtifitness
.
.
Whenever someone wants to lose weight, two variables (aside form sleep) play a key role; diet and working out. For whatever reason, everyone's first assumption is that training is the hard part.
Getting to the gym, lifting with compound movements and overloading the body progressively over time. Maybe it isn't everyone's first choice of something to do after work, but that isn't the hard part.
.
In fact, going to the gym and lifting is quite easy in nature. What is hard is eating healthy consistently.
.
Focusing on whole foods, not stuffing yourself and eating based on your activity, that is difficult especially doing it consistently over time. Difficult doesn't mean impossible though. Far from. Eating healthy involves making decisions and choices at first that may not be your first choices nor the choices you want and it involves self control.
.
People always say that your abs are made in the kitchen and I believe that whole heartedly. You can work out has hard and long as you want, but if your diet isn't in check and you're not eating well consistently and your enot developing lifestyle habits, you'll never achieve the results you want. Training is easy, but diet is where the effort has to be.
.
Do you agree that diet is harder than training? Let me know in the comments below.
.
.
.
.
Credit: @dancudes
#musclebuilding #musclegrowth #hypertrophy #gainingmuscle #powerbuilding #musclebuilding #buildingmuscle #musclemass #musclegrowth #bodybuilding #naturalbodybuilding #abs #workout #sixpack #bench #squat #deadlift

WHICH DO YOU THINK IS MORE DIFFICULT?
.
FOLLOW for more tips on EATING HEALTHY🥗 and GETTING FIT💪
👉@dirtifitness
👉@dirtifitness
👉@dirtifitness
.
.
Whenever someone wants to lose weight, two variables (aside form sleep) play a key role; diet and working out. For whatever reason, everyone's first assumption is that training is the hard part.
Getting to the gym, lifting with compound movements and overloading the body progressively over time. Maybe it isn't everyone's first choice of something to do after work, but that isn't the hard part.
.
In fact, going to the gym and lifting is quite easy in nature. What is hard is eating healthy consistently.
.
Focusing on whole foods, not stuffing yourself and eating based on your activity, that is difficult especially doing it consistently over time. Difficult doesn't mean impossible though. Far from. Eating healthy involves making decisions and choices at first that may not be your first choices nor the choices you want and it involves self control.
.
People always say that your abs are made in the kitchen and I believe that whole heartedly. You can work out has hard and long as you want, but if your diet isn't in check and you're not eating well consistently and your enot developing lifestyle habits, you'll never achieve the results you want. Training is easy, but diet is where the effort has to be.
.
Do you agree that diet is harder than training? Let me know in the comments below.
.
.
.
.
Credit: @dancudes
#musclebuilding #musclegrowth #hypertrophy #gainingmuscle #powerbuilding #musclebuilding #buildingmuscle #musclemass #musclegrowth #bodybuilding #naturalbodybuilding #abs #workout #sixpack #bench #squat #deadlift

Trust is powerful.⁣
⁣
Yet so many break it.⁣
⁣
Why build a foundation built on lies that will⁣
only eventually crumble?⁣
⁣
Build a foundation that is stable and strong from honesty and trust.⁣
_____________________⁣⁣
#creatine #fitnessnutrition #fitnesstips #buildmuscle #proteins #sportsnutrition #nutritioncoach #nutritionfacts #musclegrowth #fatlossjourney #weightlossideas #weightlosschallenge #dietplan #dietitian #dietetics #igbodybuilding #morethanfitness #nutritionfacts #diettips #calorie #caloriecontrol #trackingcalories #motivation101 #besuccessful #alphalete #alphaleteathletics #quotesworld #quotesforyou #quotesforlife

Trust is powerful.⁣

Yet so many break it.⁣

Why build a foundation built on lies that will⁣
only eventually crumble?⁣

Build a foundation that is stable and strong from honesty and trust.⁣
_____________________⁣⁣
#creatine #fitnessnutrition #fitnesstips #buildmuscle #proteins #sportsnutrition #nutritioncoach #nutritionfacts #musclegrowth #fatlossjourney #weightlossideas #weightlosschallenge #dietplan #dietitian #dietetics #igbodybuilding #morethanfitness #nutritionfacts #diettips #calorie #caloriecontrol #trackingcalories #motivation101 #besuccessful #alphalete #alphaleteathletics #quotesworld #quotesforyou #quotesforlife

Do you agree with this claim? Yes or No. it’s the best way to bring happinesses to everyone👇
.
👇To know HEALTHY tips & find out how to LOSE WEIGHT on Instagram👍
➖➖➖➖➖➖➖➖➖➖➖
👉 Follow us @weightloss_centr
_______________________________
.
.
#liftlife #8020rule #caloriesburned #leanbulk #caloriesdeficit #musclegrowth #caloriesurplus #musclemorph #fatlosstips #braingains #losefatgainmuscle #loseweightfast #gymadvice #fitnesshealthy #workoutplan #usefultips #musclegain #musclemass #weightlossresults #buildingmuscle #barbell #sixpackchallenge #weightlossrecipes #caloriecounting #caloriescounting #coreworkout #healthychoice #healthyquotes

Do you agree with this claim? Yes or No. it’s the best way to bring happinesses to everyone👇
.
👇To know HEALTHY tips & find out how to LOSE WEIGHT on Instagram👍
➖➖➖➖➖➖➖➖➖➖➖
👉 Follow us @weightloss_centr
_______________________________
.
.
#liftlife #8020rule #caloriesburned #leanbulk #caloriesdeficit #musclegrowth #caloriesurplus #musclemorph #fatlosstips #braingains #losefatgainmuscle #loseweightfast #gymadvice #fitnesshealthy #workoutplan #usefultips #musclegain #musclemass #weightlossresults #buildingmuscle #barbell #sixpackchallenge #weightlossrecipes #caloriecounting #caloriescounting #coreworkout #healthychoice #healthyquotes

Have you smashed your Monday?🔨
-
Comment down below how many of these you managed to do today!👇🏻
-
This list shouldn’t just be specified to Monday but the start of the new week is when most people begin good habits or try to become a better person.✅
-
Certain things on this list you may not be able to do for different reasons or may not want. for example I’m currently following an intermittent fasting diet because my current goal is fat loss, and I find dieting easier when I fast in the morning and save my calories for later in the day. I have eaten in a deficit however and hit my calorie and macro goals so I have smashed my day of eating, do not worry if something gets in the way of you hitting all 10 just try to do your best.👌
-
Tag your friends who you think need to smash their Tuesday!👇🏻
-
👉🏻Follow @physiqueandstrength 👈🏻
👉🏻 Follow @physiqueandstrength 👈🏻
👉🏻 Credit @corebodyfitness 👈🏻
-
#mondayinspiration #mondaymotivations #mondaygoals #fitnessmonday #productivity #healthymonday

Have you smashed your Monday?🔨
-
Comment down below how many of these you managed to do today!👇🏻
-
This list shouldn’t just be specified to Monday but the start of the new week is when most people begin good habits or try to become a better person.✅
-
Certain things on this list you may not be able to do for different reasons or may not want. for example I’m currently following an intermittent fasting diet because my current goal is fat loss, and I find dieting easier when I fast in the morning and save my calories for later in the day. I have eaten in a deficit however and hit my calorie and macro goals so I have smashed my day of eating, do not worry if something gets in the way of you hitting all 10 just try to do your best.👌
-
Tag your friends who you think need to smash their Tuesday!👇🏻
-
👉🏻Follow @physiqueandstrength 👈🏻
👉🏻 Follow @physiqueandstrength 👈🏻
👉🏻 Credit @corebodyfitness 👈🏻
-
#mondayinspiration #mondaymotivations #mondaygoals #fitnessmonday #productivity #healthymonday

SHIFT YOUR GRIP FOR BIGGER BICEPS
.
FOLLOW for more tips on EATING HEALTHY🥗 and GETTING FIT💪
👉@dirtifitness
👉@dirtifitness
👉@dirtifitness
.
.
if you have ever struggled to grow your biceps and find yourself reaching a plateau here is a helpful tip that might help you!
.
Simply shifting your grip a little bit causes an imbalance of weights in your hand.. This puts more weight on the outside and makes it naturally pronate more.
.
This will make it harder for you to supinate it during a curl, activating your biceps more without increasing the weight.
.
.
.
.
Credit: @nattyknowledge
#musclebuilding #musclegrowth #hypertrophy #gainingmuscle #powerbuilding #musclebuilding #buildingmuscle #musclemass #musclegrowth #nattyprofessor #nattyknowledge #bodybuilding #naturalbodybuilding #armday #biceps #arms

SHIFT YOUR GRIP FOR BIGGER BICEPS
.
FOLLOW for more tips on EATING HEALTHY🥗 and GETTING FIT💪
👉@dirtifitness
👉@dirtifitness
👉@dirtifitness
.
.
if you have ever struggled to grow your biceps and find yourself reaching a plateau here is a helpful tip that might help you!
.
Simply shifting your grip a little bit causes an imbalance of weights in your hand.. This puts more weight on the outside and makes it naturally pronate more.
.
This will make it harder for you to supinate it during a curl, activating your biceps more without increasing the weight.
.
.
.
.
Credit: @nattyknowledge
#musclebuilding #musclegrowth #hypertrophy #gainingmuscle #powerbuilding #musclebuilding #buildingmuscle #musclemass #musclegrowth #nattyprofessor #nattyknowledge #bodybuilding #naturalbodybuilding #armday #biceps #arms

🔱C A R S V I L L A I N🔱〰️
➖➖➖➖➖➖➖➖➖➖➖➖
🔱Левая сторона или правая?🤔💥👇🔱
➖➖➖
🚔Подпишись на меня, иначе будешь оштрафован😅✊🚔
➖➖➖
〰️Сотрудничать в direct @carsvillain 🖤↙️
➖➖➖
#japanesemuscle #americanmusclecars #muscletech #musclefood #prilaga #musclebuilding #musclecarzone #moparmuscle #musclecars #americanmusclecar #musclekingz #musclebeach #allamericanmuscle #modernmuscle #indomuscle #muscle #musclegirls #muscles #musclegrowth

🔱C A R S V I L L A I N🔱〰️
➖➖➖➖➖➖➖➖➖➖➖➖
🔱Левая сторона или правая?🤔💥👇🔱
➖➖➖
🚔Подпишись на меня, иначе будешь оштрафован😅✊🚔
➖➖➖
〰️Сотрудничать в direct @carsvillain 🖤↙️
➖➖➖
#japanesemuscle #americanmusclecars #muscletech #musclefood #prilaga #musclebuilding #musclecarzone #moparmuscle #musclecars #americanmusclecar #musclekingz #musclebeach #allamericanmuscle #modernmuscle #indomuscle #muscle #musclegirls #muscles #musclegrowth

Most Recent

Big eats big gains period... Banana topped blue berry waffles, scrambled eggs,hash brown,bacon and sausage!!!🤤🥞💪💯
#gains #protein #breakfastfordinner #milk #musclegrowth #goodfood #fullmeal #fuelyourbody

Big eats big gains period... Banana topped blue berry waffles, scrambled eggs,hash brown,bacon and sausage!!!🤤🥞💪💯
#gains #protein #breakfastfordinner #milk #musclegrowth #goodfood #fullmeal #fuelyourbody

@mohsinkhanfitness
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If you love fitness and if you wanna build muscle you must FOLLOW ME @mens_physique_india  for more effective content 😊 wish you a nice day and see you on the next post 😎💪🏼
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DM FOR POST 💌
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Real Fitness , Art of Bodybuing #realfitness #artofbodybuilding #fitness #men #fitspiration #fitnessmotivation #physiquecompetitor #physique #alphalete #gym #lift #workout #musclemania #naturalbodybuilding #exercise #musclegrowth #iifymrecipes #bratlife #inspiration #coimbatore #kovai #coimbatorepayan #coimbatorian #coimbatorefitnessclub 
@mens_physique_india #mensphysiqueindia

@mohsinkhanfitness
_
.
.
If you love fitness and if you wanna build muscle you must FOLLOW ME @mens_physique_india for more effective content 😊 wish you a nice day and see you on the next post 😎💪🏼
.
.
DM FOR POST 💌
.
.
.
Real Fitness , Art of Bodybuing #realfitness #artofbodybuilding #fitness #men #fitspiration #fitnessmotivation #physiquecompetitor #physique #alphalete #gym #lift #workout #musclemania #naturalbodybuilding #exercise #musclegrowth #iifymrecipes #bratlife #inspiration #coimbatore #kovai #coimbatorepayan #coimbatorian #coimbatorefitnessclub
@mens_physique_india #mensphysiqueindia

Here’s how to Deadlift with proper form:⁣⁣
Via @muscle.matics 
1. Stand with your mid-foot under the barbell⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
2. Bend over and grab the bar with a shoulder-width grip⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
3. Bend your knees until your shins touch the bar⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
4. Lift your chest up and straighten your lower back⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
5. Take a big breath, hold it, and stand up with the weight⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
6. Hold the weight for a second at the top, with locked hips and knees. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
7. Then return the weight to the floor by moving your hips back while bending your legs. Rest a second at the bottom and repeat. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Your lower back must stay neutral to avoid injury. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Rounding it during heavy Deadlifts is dangerous for your spine. It puts uneven pressure on your spinal discs which can injure them. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Always Deadlift with a neutral lower back – maintain the natural inward curve of your lower spine.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
The fastest way to increase your Deadlift is to improve your form. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
By pulling more efficiently, you can use more muscles and Deadlift heavier weights. This results in more strength and muscle gain. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
--⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
#alwaysoptimal #liftheavy #macros #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift #myfitnesspal #trainsmart #physique #caloriecounting #flexibledieting #iifym #musclemass #onlinecoach #bodybuilding #onlinecoaching #chinup #bodybuildingfood #musclegrowth #leangains #leanbody #longevity #flexiblediet #evidencebased #teamscience #nutribollocks #losefatgainmuscle

Here’s how to Deadlift with proper form:⁣⁣
Via @muscle.matics
1. Stand with your mid-foot under the barbell⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
2. Bend over and grab the bar with a shoulder-width grip⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
3. Bend your knees until your shins touch the bar⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
4. Lift your chest up and straighten your lower back⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
5. Take a big breath, hold it, and stand up with the weight⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
6. Hold the weight for a second at the top, with locked hips and knees. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
7. Then return the weight to the floor by moving your hips back while bending your legs. Rest a second at the bottom and repeat. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Your lower back must stay neutral to avoid injury. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Rounding it during heavy Deadlifts is dangerous for your spine. It puts uneven pressure on your spinal discs which can injure them. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Always Deadlift with a neutral lower back – maintain the natural inward curve of your lower spine.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
The fastest way to increase your Deadlift is to improve your form. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
By pulling more efficiently, you can use more muscles and Deadlift heavier weights. This results in more strength and muscle gain. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
--⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
#alwaysoptimal #liftheavy #macros #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift #myfitnesspal #trainsmart #physique #caloriecounting #flexibledieting #iifym #musclemass #onlinecoach #bodybuilding #onlinecoaching #chinup #bodybuildingfood #musclegrowth #leangains #leanbody #longevity #flexiblediet #evidencebased #teamscience #nutribollocks #losefatgainmuscle

Caffeine is, no doubt, becoming a sip to make you stay awake and energized in this ongoing era. I always hear people debating about pre and post workout caffeine consumption, which put me in front of you with this post. Let's quickly begin ☕
.
One thing to remember is that level of cortisol increases when caffeine is consumed. This makes you more aware and adrenaline filled beast. Meanwhile, your glycogen levels falls down slowly (as energy is being stored by the body during workout).
Consuming caffeine post workout may fire up the cortisol level, which is already high, and thus slows down your natural recovery process, inflammation, headache etc ( check it out in images above).
.
Let's see what studies have to say in this.
.
Pre Workout Consumption: Study shows that consumption of caffeine before workout can help in fat loss, elevate performance, promotes spinal cord excitability and muscle fiber recruitment and decreases perceptions of fatigue & muscle pain. 
It's side effects are Muscle Cramps, Fatigue, Constipation, Irregular Heart Rate (over-conumption especially).
.
Post Workout Consumption: Study shows that consumption of caffeine + carbohydrates after endurance training increases the muscle glucose availability.
Alone caffeine consumption can blunt the performance and muscle recovery.
It's side effects are Fatigue, Weakness, Vomiting, Chest Pain, Nausea, Irregular Heart Rate.
.
When you take in caffeine.. ?
.
#BackedByScience #Caffeine #Preworkout #Postworkout #Fatloss #MuscleGrowth #Blogger

Caffeine is, no doubt, becoming a sip to make you stay awake and energized in this ongoing era. I always hear people debating about pre and post workout caffeine consumption, which put me in front of you with this post. Let's quickly begin ☕
.
One thing to remember is that level of cortisol increases when caffeine is consumed. This makes you more aware and adrenaline filled beast. Meanwhile, your glycogen levels falls down slowly (as energy is being stored by the body during workout).
Consuming caffeine post workout may fire up the cortisol level, which is already high, and thus slows down your natural recovery process, inflammation, headache etc ( check it out in images above).
.
Let's see what studies have to say in this.
.
Pre Workout Consumption: Study shows that consumption of caffeine before workout can help in fat loss, elevate performance, promotes spinal cord excitability and muscle fiber recruitment and decreases perceptions of fatigue & muscle pain.
It's side effects are Muscle Cramps, Fatigue, Constipation, Irregular Heart Rate (over-conumption especially).
.
Post Workout Consumption: Study shows that consumption of caffeine + carbohydrates after endurance training increases the muscle glucose availability.
Alone caffeine consumption can blunt the performance and muscle recovery.
It's side effects are Fatigue, Weakness, Vomiting, Chest Pain, Nausea, Irregular Heart Rate.
.
When you take in caffeine.. ?
.
#BackedByScience #Caffeine #Preworkout #Postworkout #Fatloss #MuscleGrowth #Blogger

SUPPORTS MUSCLE BUILDING & WEIGHT GAIN GOALS
Serious Mass is the ultimate in weight gain formulas. With 1,250 calories per serving and 50 grams of protein for muscle recovery support, this instantized powder makes the ideal post-workout and between meals shake for sizing up your goals. Serious Mass provides you with the tools you need to pack on the pounds and help you develop the physique you’ve always wanted.

Adding Calories Has Never Been This Easy or Tasted So Good
1,250 Calories
50 Grams of Blended Protein
Over 250 Grams of Carbohydrates with NO ADDED SUGAR
Creatine, Glutamine and Glutamic Acid
25 Vitamins and Essential Minerals
INGREDIENT	AMOUNT	HELPS SUPPORT
CALORIES	1,250	BOOSTING CALORIE INTAKE
PROTEIN	50G	BUILDING & MAINTAINING MUSCLE
CARBS	OVER 250G	FUELING INTENSE WORKOUTS
HOW TO USE
2 scoops in 24 fluid ounces of cold water, milk, or beverage of choice makes one serving of SERIOUS MASS. New users may find it beneficial to begin with 1/2 of a serving daily for the first week and then gradually increase to 1 serving a day. SERIOUS MASS is designed to have serious calories, protein and carbohydrates – making this a convenient way to get extra calories throughout your day. .#musclestrength #musclegrowth #transformation#nutrexresearch .#optimumnutrition .
.
Come and get your stack ASAP and start your process.

Get yours NOW!!
@supplementworld.lk_sri_lanka 📍Location - no 26B highlevel road, kottawa, Pannipitiya ☎️Call us on 0777996228

SUPPORTS MUSCLE BUILDING & WEIGHT GAIN GOALS
Serious Mass is the ultimate in weight gain formulas. With 1,250 calories per serving and 50 grams of protein for muscle recovery support, this instantized powder makes the ideal post-workout and between meals shake for sizing up your goals. Serious Mass provides you with the tools you need to pack on the pounds and help you develop the physique you’ve always wanted.

Adding Calories Has Never Been This Easy or Tasted So Good
1,250 Calories
50 Grams of Blended Protein
Over 250 Grams of Carbohydrates with NO ADDED SUGAR
Creatine, Glutamine and Glutamic Acid
25 Vitamins and Essential Minerals
INGREDIENT AMOUNT HELPS SUPPORT
CALORIES 1,250 BOOSTING CALORIE INTAKE
PROTEIN 50G BUILDING & MAINTAINING MUSCLE
CARBS OVER 250G FUELING INTENSE WORKOUTS
HOW TO USE
2 scoops in 24 fluid ounces of cold water, milk, or beverage of choice makes one serving of SERIOUS MASS. New users may find it beneficial to begin with 1/2 of a serving daily for the first week and then gradually increase to 1 serving a day. SERIOUS MASS is designed to have serious calories, protein and carbohydrates – making this a convenient way to get extra calories throughout your day. . #musclestrength #musclegrowth #transformation #nutrexresearch . #optimumnutrition .
.
Come and get your stack ASAP and start your process.

Get yours NOW!!
@supplementworld.lk_sri_lanka 📍Location - no 26B highlevel road, kottawa, Pannipitiya ☎️Call us on 0777996228

SUPPORTS MUSCLE BUILDING & WEIGHT GAIN GOALS
Serious Mass is the ultimate in weight gain formulas. With 1,250 calories per serving and 50 grams of protein for muscle recovery support, this instantized powder makes the ideal post-workout and between meals shake for sizing up your goals. Serious Mass provides you with the tools you need to pack on the pounds and help you develop the physique you’ve always wanted.

Adding Calories Has Never Been This Easy or Tasted So Good
1,250 Calories
50 Grams of Blended Protein
Over 250 Grams of Carbohydrates with NO ADDED SUGAR
Creatine, Glutamine and Glutamic Acid
25 Vitamins and Essential Minerals
INGREDIENT	AMOUNT	HELPS SUPPORT
CALORIES	1,250	BOOSTING CALORIE INTAKE
PROTEIN	50G	BUILDING & MAINTAINING MUSCLE
CARBS	OVER 250G	FUELING INTENSE WORKOUTS
HOW TO USE
2 scoops in 24 fluid ounces of cold water, milk, or beverage of choice makes one serving of SERIOUS MASS. New users may find it beneficial to begin with 1/2 of a serving daily for the first week and then gradually increase to 1 serving a day. SERIOUS MASS is designed to have serious calories, protein and carbohydrates – making this a convenient way to get extra calories throughout your day. .#musclestrength #musclegrowth #transformation#nutrexresearch .#optimumnutrition .
.
Come and get your stack ASAP and start your process.

Get yours NOW!!
@supplementworld.lk_sri_lanka 📍Location - no 26B highlevel road, kottawa, Pannipitiya ☎️Call us on 0777996228

SUPPORTS MUSCLE BUILDING & WEIGHT GAIN GOALS
Serious Mass is the ultimate in weight gain formulas. With 1,250 calories per serving and 50 grams of protein for muscle recovery support, this instantized powder makes the ideal post-workout and between meals shake for sizing up your goals. Serious Mass provides you with the tools you need to pack on the pounds and help you develop the physique you’ve always wanted.

Adding Calories Has Never Been This Easy or Tasted So Good
1,250 Calories
50 Grams of Blended Protein
Over 250 Grams of Carbohydrates with NO ADDED SUGAR
Creatine, Glutamine and Glutamic Acid
25 Vitamins and Essential Minerals
INGREDIENT AMOUNT HELPS SUPPORT
CALORIES 1,250 BOOSTING CALORIE INTAKE
PROTEIN 50G BUILDING & MAINTAINING MUSCLE
CARBS OVER 250G FUELING INTENSE WORKOUTS
HOW TO USE
2 scoops in 24 fluid ounces of cold water, milk, or beverage of choice makes one serving of SERIOUS MASS. New users may find it beneficial to begin with 1/2 of a serving daily for the first week and then gradually increase to 1 serving a day. SERIOUS MASS is designed to have serious calories, protein and carbohydrates – making this a convenient way to get extra calories throughout your day. . #musclestrength #musclegrowth #transformation #nutrexresearch . #optimumnutrition .
.
Come and get your stack ASAP and start your process.

Get yours NOW!!
@supplementworld.lk_sri_lanka 📍Location - no 26B highlevel road, kottawa, Pannipitiya ☎️Call us on 0777996228

Here’s how to Deadlift with proper form:⁣⁣
Via @fitness _model.1 ⁣⁣-
1. Stand with your mid-foot under the barbell⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
2. Bend over and grab the bar with a shoulder-width grip⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
3. Bend your knees until your shins touch the bar⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
4. Lift your chest up and straighten your lower back⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
5. Take a big breath, hold it, and stand up with the weight⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
6. Hold the weight for a second at the top, with locked hips and knees. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
7. Then return the weight to the floor by moving your hips back while bending your legs. Rest a second at the bottom and repeat. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Your lower back must stay neutral to avoid injury. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Rounding it during heavy Deadlifts is dangerous for your spine. It puts uneven pressure on your spinal discs which can injure them. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Always Deadlift with a neutral lower back – maintain the natural inward curve of your lower spine.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
The fastest way to increase your Deadlift is to improve your form. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
By pulling more efficiently, you can use more muscles and Deadlift heavier weights. This results in more strength and muscle gain. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
--⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
#alwaysoptimal #liftheavy #macros #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift #myfitnesspal #trainsmart #physique #caloriecounting #flexibledieting #iifym #musclemass #onlinecoach #bodybuilding #onlinecoaching #chinup #bodybuildingfood #musclegrowth #leangains #leanbody #longevity #flexiblediet #evidencebased #teamscience #nutribollocks #losefatgainmuscle

Here’s how to Deadlift with proper form:⁣⁣
Via @fitness _model.1 ⁣⁣-
1. Stand with your mid-foot under the barbell⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
2. Bend over and grab the bar with a shoulder-width grip⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
3. Bend your knees until your shins touch the bar⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
4. Lift your chest up and straighten your lower back⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
5. Take a big breath, hold it, and stand up with the weight⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
6. Hold the weight for a second at the top, with locked hips and knees. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
7. Then return the weight to the floor by moving your hips back while bending your legs. Rest a second at the bottom and repeat. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Your lower back must stay neutral to avoid injury. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Rounding it during heavy Deadlifts is dangerous for your spine. It puts uneven pressure on your spinal discs which can injure them. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Always Deadlift with a neutral lower back – maintain the natural inward curve of your lower spine.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
The fastest way to increase your Deadlift is to improve your form. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
By pulling more efficiently, you can use more muscles and Deadlift heavier weights. This results in more strength and muscle gain. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
--⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
#alwaysoptimal #liftheavy #macros #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift #myfitnesspal #trainsmart #physique #caloriecounting #flexibledieting #iifym #musclemass #onlinecoach #bodybuilding #onlinecoaching #chinup #bodybuildingfood #musclegrowth #leangains #leanbody #longevity #flexiblediet #evidencebased #teamscience #nutribollocks #losefatgainmuscle

Feeling like you could be more active but you just can't seem to find the time for a full gym routine. 
We get that. 
That is why we started Charge Fitness here in Leduc! To help make a healthier lifestyle more attainable for ALL people. 
EMS training is just 2 x 20 mins per week and it doesn't matter what your fitness level is! EMS is perfect for all levels of fitness.

#yegfitness #tobusy #notenoughtime #workingoutsucks #butthisdoesnt #amplifyyourresults #jointhecharge #emstraining #xbody #weightloss #musclegrowth #posture #20minuteworkout #transformations

Feeling like you could be more active but you just can't seem to find the time for a full gym routine.
We get that.
That is why we started Charge Fitness here in Leduc! To help make a healthier lifestyle more attainable for ALL people.
EMS training is just 2 x 20 mins per week and it doesn't matter what your fitness level is! EMS is perfect for all levels of fitness.

#yegfitness #tobusy #notenoughtime #workingoutsucks #butthisdoesnt #amplifyyourresults #jointhecharge #emstraining #xbody #weightloss #musclegrowth #posture #20minuteworkout #transformations

To busy to workout?! Not anymore! Charge fitness is only 20 minutes 2x / week. 
We are here to help you become the healthiest strongest version of you yet! Book in today for your first FREE session. 
#yegfitness #tobusy #notenoughtime #workingoutsucks #butthisdoesnt #amplifyyourresults #jointhecharge #emstraining #xbody #weightloss #musclegrowth #posture #20minuteworkout #transformations

To busy to workout?! Not anymore! Charge fitness is only 20 minutes 2x / week.
We are here to help you become the healthiest strongest version of you yet! Book in today for your first FREE session.
#yegfitness #tobusy #notenoughtime #workingoutsucks #butthisdoesnt #amplifyyourresults #jointhecharge #emstraining #xbody #weightloss #musclegrowth #posture #20minuteworkout #transformations

Life is about taking on new challenges. We can’t get complacent. We need to find new ways to challenge ourselves and continue to grow. A couple new challenges I recently started are becoming a NJ real estate agent and signing up for a half marathon. Find ways to dig deep and better yourself

Life is about taking on new challenges. We can’t get complacent. We need to find new ways to challenge ourselves and continue to grow. A couple new challenges I recently started are becoming a NJ real estate agent and signing up for a half marathon. Find ways to dig deep and better yourself

Foam roller love.
.
Pause and take some time if you hit a sore spot.
.
Roll every side of your quads/upper leg.
.
Sit on it and get your glutes.
.
Roll out your calves. Fronts, back, sides.
.
Roll on your back. Hug yourself and roll your upper back. Put the other arm on top and roll your upper back.
.
Turn on your side. Roll out your lats and all the way to your shoulder. There will be a tender spot up there. Spend some time there.
.
Roll on your belly. Roll out your pecs. And get the edge of the roller in on one side of your groin. It should be tender a bit.
.
Now you’re done. This has great benefits for sleep as well!

Do you foam roll?

Comment below👇

Foam roller love.
.
Pause and take some time if you hit a sore spot.
.
Roll every side of your quads/upper leg.
.
Sit on it and get your glutes.
.
Roll out your calves. Fronts, back, sides.
.
Roll on your back. Hug yourself and roll your upper back. Put the other arm on top and roll your upper back.
.
Turn on your side. Roll out your lats and all the way to your shoulder. There will be a tender spot up there. Spend some time there.
.
Roll on your belly. Roll out your pecs. And get the edge of the roller in on one side of your groin. It should be tender a bit.
.
Now you’re done. This has great benefits for sleep as well!

Do you foam roll?

Comment below👇

Demolishing Shoulder Day 🔥
–

Holy fit fam... when I say demolishing shoulder day... it was a demolishing shoulder day! My shoulders were DEAD 💀after this workout to the point where I definitely couldn’t drive! Have you ever had a killer workout like that! If so, you definitely wanna give this workout a bookmark/save for your next shoulder day 📚! –
Reminder: It’s bulking season for me so all these sets are HEAVY weight... if not in bulking season up the reps to 10-12 and weight you would normally use! 
1️⃣ DB Arnold press 8 reps x4 
2️⃣ Seated DB side raises 8 reps x3 
3️⃣ Alternating DB front raises 8 reps x3 
4️⃣ One arm cable upright rows 8 reps x4 
5️⃣a. Lying rear delt flys 8 reps 
5️⃣b. Bent over rear delt raises 8 reps (x3) 
6️⃣ DB shrugs 8 reps x4 –

Outfit: @gymshark @gymsharkwomen Ultra seamless sports bra & Flawless knit leggings –

@tula Skincare: code NEVEFRALEY

Demolishing Shoulder Day 🔥


Holy fit fam... when I say demolishing shoulder day... it was a demolishing shoulder day! My shoulders were DEAD 💀after this workout to the point where I definitely couldn’t drive! Have you ever had a killer workout like that! If so, you definitely wanna give this workout a bookmark/save for your next shoulder day 📚! –
Reminder: It’s bulking season for me so all these sets are HEAVY weight... if not in bulking season up the reps to 10-12 and weight you would normally use!
1️⃣ DB Arnold press 8 reps x4
2️⃣ Seated DB side raises 8 reps x3
3️⃣ Alternating DB front raises 8 reps x3
4️⃣ One arm cable upright rows 8 reps x4
5️⃣a. Lying rear delt flys 8 reps
5️⃣b. Bent over rear delt raises 8 reps (x3)
6️⃣ DB shrugs 8 reps x4 –

Outfit: @gymshark @gymsharkwomen Ultra seamless sports bra & Flawless knit leggings –

@tula Skincare: code NEVEFRALEY

A few things I wish I would have realized and started implementing in my journey earlier that has helped me out tremendously lately!
.
When it comes to heavier compound movements such as deadlifts, squats, bench ext. You want to make sure you slowly build up to your working weight.
.
Working weight-the weight that you will be using for your working sets.
.
For example: In this video my sets were 3 sets of 5 reps. So I slowly worked my way up to 185 & then started my full sets of 5.
.
Weights:
➖just the bar 45lbs 10 reps
➖95lbs x 4 with 2 minute rest
➖115lbs x 4 with 2 minute rest
➖135lbs x 2 with 2 minute rest
➖155lbs x 2 with 3 minute rest
➖175lbs x 2 with 3 minute rest
➖working set 185 lbs. 3x5 with 3-4 min rest between sets.
➰Usually do 3-5 minutes on a cardio machine before heading to the bar!
.
Another thing I used to rush wayyyyyyy to much was my rest periods.
With my first two years mainly being on my lunch I was constantly short on time. Which in my head meant I needed to jam as much as I could in the time I had.
.
What was really happening was I wasn’t giving my muscles enough time warm up or to rest between sets. So I would either A)Burn out really quickly or B)Not be able to lift heavy enough weight to make some progress!
.
To think your body can go from sitting at a desk to instantly lifting heavy weight is asking way to much of your body. A lot of the times not being fully warmed up or rested leads to an injury.
.
I will go in more depth about rest periods in another post & but thought this would be helpful for some since I didn’t know when I first started. So many gains wasted but that is all part of the journey! Learning, growing, failing, then grow some more!
.
Had to add in the last slide with a new PR of 185lbs for 3 sets of 5 reps! 😤
GOAL~BE STRONG AF!! 🏋🏻‍♀️
.
Leggings are @ptulaactive

A few things I wish I would have realized and started implementing in my journey earlier that has helped me out tremendously lately!
.
When it comes to heavier compound movements such as deadlifts, squats, bench ext. You want to make sure you slowly build up to your working weight.
.
Working weight-the weight that you will be using for your working sets.
.
For example: In this video my sets were 3 sets of 5 reps. So I slowly worked my way up to 185 & then started my full sets of 5.
.
Weights:
➖just the bar 45lbs 10 reps
➖95lbs x 4 with 2 minute rest
➖115lbs x 4 with 2 minute rest
➖135lbs x 2 with 2 minute rest
➖155lbs x 2 with 3 minute rest
➖175lbs x 2 with 3 minute rest
➖working set 185 lbs. 3x5 with 3-4 min rest between sets.
➰Usually do 3-5 minutes on a cardio machine before heading to the bar!
.
Another thing I used to rush wayyyyyyy to much was my rest periods.
With my first two years mainly being on my lunch I was constantly short on time. Which in my head meant I needed to jam as much as I could in the time I had.
.
What was really happening was I wasn’t giving my muscles enough time warm up or to rest between sets. So I would either A)Burn out really quickly or B)Not be able to lift heavy enough weight to make some progress!
.
To think your body can go from sitting at a desk to instantly lifting heavy weight is asking way to much of your body. A lot of the times not being fully warmed up or rested leads to an injury.
.
I will go in more depth about rest periods in another post & but thought this would be helpful for some since I didn’t know when I first started. So many gains wasted but that is all part of the journey! Learning, growing, failing, then grow some more!
.
Had to add in the last slide with a new PR of 185lbs for 3 sets of 5 reps! 😤
GOAL~BE STRONG AF!! 🏋🏻‍♀️
.
Leggings are @ptulaactive

If you talk about it, it's a dream. 
If you envision it, it's a dream.
But if you schedule it, it's real.
... personal growth.
#goals #itsamindset #personalgrowth #personaldevelopment #musclegrowth #mentalgrowth #614 #motivate #fitlife #findthepositives #everyonestruggles #development #scheduleit #regiment #talkaboutit #dreamit #envisionit #makeitreal

If you talk about it, it's a dream.
If you envision it, it's a dream.
But if you schedule it, it's real.
... personal growth.
#goals #itsamindset #personalgrowth #personaldevelopment #musclegrowth #mentalgrowth #614 #motivate #fitlife #findthepositives #everyonestruggles #development #scheduleit #regiment #talkaboutit #dreamit #envisionit #makeitreal

Headed to the beach at the weekend for a fun shoot with @andoromero19 - a photographer based in San Diego. I’ll be sharing some of the pics over the coming days and weeks... here’s the first photo! What do you think?

Headed to the beach at the weekend for a fun shoot with @andoromero19 - a photographer based in San Diego. I’ll be sharing some of the pics over the coming days and weeks... here’s the first photo! What do you think?

🔥Why you need a strong core🔥
.
Follow @dancudes
.
A strong core is absolutely everything in my opinion. Way too often, people focus and prioritize on the wrong thing in the gym which is get strong and jacked as hell by lifting heavy loads and slamming the weights. Now that's great and I agree, lifting heavy is awesome, but the priority for all gym goers should be a strong core for both performance reasons and health reasons. So before you start lifting heavy, let's ensure you can do so safely and reap the benefits of the heavy loads. Here is why you need a strong core:
.
👉You can lift heavier: when you have sa strong core and your spinal column and body is stabilized, you reduce energy leaks in the kinetic chain meaning. This leads to stronger, more powerful contractions of the muscles required to lift the load and reduces compensation from other muscles, usually synergistic muscles.
👉Reduce the likelihood of injury: by ensuring your core is strong, your spine is going to be stabilized throughout everyday activities and through various exercises which reduces stress on the back as well as compensation from other muscles due to poor form which can lead to overuse injuries especially if the muscles that are compensating are not meant to handle heavy loads placed on them.
👉To have a healthy back: one of the biggest problems in our world is lower back injuries and while that is often caused by tight hip flexor a and poor posture, it is also caused by a weak abdominal wall and deep spinal stabilizers.
.
Don't neglect the core. My favourite core exercises are planks and deadbugs and then progressing to more advanced ones like hanging leg raises and wood choppers and cable crunches and ice cream makers.
.
✅ Follow @dancudes
✅ Follow @dancudes
______________________
#getlean #musclegain #exercise #workouts #highprotein #fatlossjourney #proteins #getinshape #personaltrainers #weightlosscoach #postworkoutmeal #upperbody #leangains #musclefood #buildmuscle #losefat #trainlikeabeast #trainhardorgohome #getshredded #sixpackabs #healthyweightloss #journeytofit #workouttips #gymtips #fittips #workoutlife #musclegrowth #preworkoutsnack #postw

🔥Why you need a strong core🔥
.
Follow @dancudes
.
A strong core is absolutely everything in my opinion. Way too often, people focus and prioritize on the wrong thing in the gym which is get strong and jacked as hell by lifting heavy loads and slamming the weights. Now that's great and I agree, lifting heavy is awesome, but the priority for all gym goers should be a strong core for both performance reasons and health reasons. So before you start lifting heavy, let's ensure you can do so safely and reap the benefits of the heavy loads. Here is why you need a strong core:
.
👉You can lift heavier: when you have sa strong core and your spinal column and body is stabilized, you reduce energy leaks in the kinetic chain meaning. This leads to stronger, more powerful contractions of the muscles required to lift the load and reduces compensation from other muscles, usually synergistic muscles.
👉Reduce the likelihood of injury: by ensuring your core is strong, your spine is going to be stabilized throughout everyday activities and through various exercises which reduces stress on the back as well as compensation from other muscles due to poor form which can lead to overuse injuries especially if the muscles that are compensating are not meant to handle heavy loads placed on them.
👉To have a healthy back: one of the biggest problems in our world is lower back injuries and while that is often caused by tight hip flexor a and poor posture, it is also caused by a weak abdominal wall and deep spinal stabilizers.
.
Don't neglect the core. My favourite core exercises are planks and deadbugs and then progressing to more advanced ones like hanging leg raises and wood choppers and cable crunches and ice cream makers.
.
✅ Follow @dancudes
✅ Follow @dancudes
______________________
#getlean #musclegain #exercise #workouts #highprotein #fatlossjourney #proteins #getinshape #personaltrainers #weightlosscoach #postworkoutmeal #upperbody #leangains #musclefood #buildmuscle #losefat #trainlikeabeast #trainhardorgohome #getshredded #sixpackabs #healthyweightloss #journeytofit #workouttips #gymtips #fittips #workoutlife #musclegrowth #preworkoutsnack #postw

Anyone else love deadlifts????⁣
-⁣
-⁣
Happy to say that 285lbs went up for a solid 6 reps. Haven’t gone this heavy in awhile but I credit this to my new weight training and diet regimen. It’s working for me, it might work for you ✅⁣
-⁣
-⁣
🍱WHAT I’M EATING🍱⁣
Currently following a “IIFYM” (If it fits your macros) bulking diet with a moderate fat intake (in an attempt to keep fat gain minimal). Basically my carb count is through the roof and i’m eating at least 1g protein/lb of body weight a day.  So far i’ve put on 6 lbs sitting at 162lbs currently.  I started about 2 weeks ago (I’m sure this weight is mostly water). I definitely look fluffier, but the strength gains & weight training stamina are well worth it.⁣
-⁣
-⁣
🏋🏽‍♂️HOW I’M TRAINING🏋🏽‍♂️⁣
Alongside a push/pull/leg split I am trying to combine both heavy lifting and volume work for each day.  I keep the heavy lifting for the big compound lifts like squats on leg day, deadlifts on pull day and bench press on push day.  After the heavy lifting I incorporate higher volume accessory muscle work to really put the muscle under load in hopes that growth will happen.⁣
-⁣
-⁣
Happy Tuesday folks!  Feel free to share your training tips in the comments ⬇️⬇️⬇️ or tag a friend who may want to try this game plan 💪🏽⁣
-⁣
-⁣
#transformationtuesday #trainingtuesday #rdxsports #youngla #eosfitness #alphalete #thedeadlift #fitnurse #pushday #pullday #legday #gymregimen #fittips #fitlife #strengthgains #weightgain #bulking #carbsoncarbs #nurseswholift #eateverything #becomebetter #hardworkpaysoff #getbettertoday #gymgrind #liftheavy #highvolume #musclegrowth

Anyone else love deadlifts????⁣
-⁣
-⁣
Happy to say that 285lbs went up for a solid 6 reps. Haven’t gone this heavy in awhile but I credit this to my new weight training and diet regimen. It’s working for me, it might work for you ✅⁣
-⁣
-⁣
🍱WHAT I’M EATING🍱⁣
Currently following a “IIFYM” (If it fits your macros) bulking diet with a moderate fat intake (in an attempt to keep fat gain minimal). Basically my carb count is through the roof and i’m eating at least 1g protein/lb of body weight a day. So far i’ve put on 6 lbs sitting at 162lbs currently. I started about 2 weeks ago (I’m sure this weight is mostly water). I definitely look fluffier, but the strength gains & weight training stamina are well worth it.⁣
-⁣
-⁣
🏋🏽‍♂️HOW I’M TRAINING🏋🏽‍♂️⁣
Alongside a push/pull/leg split I am trying to combine both heavy lifting and volume work for each day. I keep the heavy lifting for the big compound lifts like squats on leg day, deadlifts on pull day and bench press on push day. After the heavy lifting I incorporate higher volume accessory muscle work to really put the muscle under load in hopes that growth will happen.⁣
-⁣
-⁣
Happy Tuesday folks! Feel free to share your training tips in the comments ⬇️⬇️⬇️ or tag a friend who may want to try this game plan 💪🏽⁣
-⁣
-⁣
#transformationtuesday #trainingtuesday #rdxsports #youngla #eosfitness #alphalete #thedeadlift #fitnurse #pushday #pullday #legday #gymregimen #fittips #fitlife #strengthgains #weightgain #bulking #carbsoncarbs #nurseswholift #eateverything #becomebetter #hardworkpaysoff #getbettertoday #gymgrind #liftheavy #highvolume #musclegrowth

Here’s how to Deadlift with proper form:⁣⁣
Via @jameskewfitness
⁣⁣-
1. Stand with your mid-foot under the barbell⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
2. Bend over and grab the bar with a shoulder-width grip⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
3. Bend your knees until your shins touch the bar⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
4. Lift your chest up and straighten your lower back⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
5. Take a big breath, hold it, and stand up with the weight⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
6. Hold the weight for a second at the top, with locked hips and knees. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
7. Then return the weight to the floor by moving your hips back while bending your legs. Rest a second at the bottom and repeat. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Your lower back must stay neutral to avoid injury. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Rounding it during heavy Deadlifts is dangerous for your spine. It puts uneven pressure on your spinal discs which can injure them. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Always Deadlift with a neutral lower back – maintain the natural inward curve of your lower spine.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
The fastest way to increase your Deadlift is to improve your form. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
By pulling more efficiently, you can use more muscles and Deadlift heavier weights. This results in more strength and muscle gain. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
--⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
#alwaysoptimal #liftheavy #macros #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift #myfitnesspal #trainsmart #physique #caloriecounting #flexibledieting #iifym #musclemass #onlinecoach #bodybuilding #onlinecoaching #chinup #bodybuildingfood #musclegrowth #leangains #leanbody #longevity #flexiblediet #evidencebased #teamscience #nutribollocks #losefatgainmuscle

Here’s how to Deadlift with proper form:⁣⁣
Via @jameskewfitness
⁣⁣-
1. Stand with your mid-foot under the barbell⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
2. Bend over and grab the bar with a shoulder-width grip⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
3. Bend your knees until your shins touch the bar⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
4. Lift your chest up and straighten your lower back⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
5. Take a big breath, hold it, and stand up with the weight⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
6. Hold the weight for a second at the top, with locked hips and knees. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
7. Then return the weight to the floor by moving your hips back while bending your legs. Rest a second at the bottom and repeat. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Your lower back must stay neutral to avoid injury. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Rounding it during heavy Deadlifts is dangerous for your spine. It puts uneven pressure on your spinal discs which can injure them. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Always Deadlift with a neutral lower back – maintain the natural inward curve of your lower spine.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
The fastest way to increase your Deadlift is to improve your form. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
By pulling more efficiently, you can use more muscles and Deadlift heavier weights. This results in more strength and muscle gain. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
--⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
#alwaysoptimal #liftheavy #macros #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift #myfitnesspal #trainsmart #physique #caloriecounting #flexibledieting #iifym #musclemass #onlinecoach #bodybuilding #onlinecoaching #chinup #bodybuildingfood #musclegrowth #leangains #leanbody #longevity #flexiblediet #evidencebased #teamscience #nutribollocks #losefatgainmuscle

New blog post is up regarding postpartum health/fitness. I ramble through a lot of it and I know 99% of you don’t care but, if I can help or inspire just one person, then my work here is done! I am no expert, pro, “fit queen”, or nutritionist either so take what I say with a grain of salt.
-
There are some pictures at the end of the blog post that were a little rough for me to post so, please be kind 😌 If you have any questions about any of it, please let me know! 🙏🏼 {As always, link in the bio} -
Also, don’t judge my grammar. Sleep deprived and dealing with a grumpy teething infant 😴

New blog post is up regarding postpartum health/fitness. I ramble through a lot of it and I know 99% of you don’t care but, if I can help or inspire just one person, then my work here is done! I am no expert, pro, “fit queen”, or nutritionist either so take what I say with a grain of salt.
-
There are some pictures at the end of the blog post that were a little rough for me to post so, please be kind 😌 If you have any questions about any of it, please let me know! 🙏🏼 {As always, link in the bio} -
Also, don’t judge my grammar. Sleep deprived and dealing with a grumpy teething infant 😴

I don’t know if y’all remember when I started this journey... but I couldn’t even do a sit up.

And now I’m doing a rotating twisted sit-up, adding all kinds of variations to my workouts.

I love the progression that my body is making.

I took a few days off from working out and immediately, I felt the need to release some endorphins.

Oh my gosh, I had no idea the impact it has on your mental clarity and body when you don’t workout.

Feelin’ much better after this sweat sesh. What have you gained from working out? Drop a message!

I also think it’s time to go down a size in clothes. Creature of habit, I recently bought this new shirt in an XL, not realizing that I’ve lost a lot of inches!
.
.
.
#selfreflection
#loseweightnaturally #curvyfitness #curvygirlfitness #fithasnosize #focused2bfit 
#healthylivingjourney #workoutselfie #healthchoices #slimmingdown #losingweightjourney
#bemindful #weightlost #healthybodyhealthymind #musclegrowth #resistancetraining
#wellnessjourney #icandothis #followmyjourney #weightlosscommunity #strongereveryday

I don’t know if y’all remember when I started this journey... but I couldn’t even do a sit up.

And now I’m doing a rotating twisted sit-up, adding all kinds of variations to my workouts.

I love the progression that my body is making.

I took a few days off from working out and immediately, I felt the need to release some endorphins.

Oh my gosh, I had no idea the impact it has on your mental clarity and body when you don’t workout.

Feelin’ much better after this sweat sesh. What have you gained from working out? Drop a message!

I also think it’s time to go down a size in clothes. Creature of habit, I recently bought this new shirt in an XL, not realizing that I’ve lost a lot of inches!
.
.
.
#selfreflection
#loseweightnaturally #curvyfitness #curvygirlfitness #fithasnosize #focused2bfit
#healthylivingjourney #workoutselfie #healthchoices #slimmingdown #losingweightjourney
#bemindful #weightlost #healthybodyhealthymind #musclegrowth #resistancetraining
#wellnessjourney #icandothis #followmyjourney #weightlosscommunity #strongereveryday

Esto fue una semana antes de la competencia, qué bonitos recuerdos sobre esta disciplina 🥰 
Ya estoy ansioso por volver a competir pero con mucha más preparación. .
.
.
.
No olvides pasar por el perfil de @mossnfit y ver la tienda!
.
.
.
.
.

#healthylifestyle #gimnasio #modelosmasculinos #modelofit #modelofitness #mensphysique #modelfit #ejerciciofisico #fitnessaddict #motivacion #fitnessmodel #motivaciongym #malemodel #cdmx #modelo #modelofitness #fotografofitness #fitcdmx
#gymlife #fitnessaddiction #fitfam #fitspiration #barebellworkout #barebells #buildyourbody #musclegains #musclegrowth #liftingmotivation #backday #weightstrainning

Esto fue una semana antes de la competencia, qué bonitos recuerdos sobre esta disciplina 🥰
Ya estoy ansioso por volver a competir pero con mucha más preparación. .
.
.
.
No olvides pasar por el perfil de @mossnfit y ver la tienda!
.
.
.
.
.

#healthylifestyle #gimnasio #modelosmasculinos #modelofit #modelofitness #mensphysique #modelfit #ejerciciofisico #fitnessaddict #motivacion #fitnessmodel #motivaciongym #malemodel #cdmx #modelo #modelofitness #fotografofitness #fitcdmx
#gymlife #fitnessaddiction #fitfam #fitspiration #barebellworkout #barebells #buildyourbody #musclegains #musclegrowth #liftingmotivation #backday #weightstrainning

KB OFFSET BULGARIAN SPLIT SQUATS

The Bulgarian split squat is one of the best glute exercises. This modification  adds more tension to the glute medius.

The glute med. is used to ensure correct hip alignment during a squat or lunge. Without this muscle contraction we will see a lateral translation (shifting) of the hip.

By adding a KB to the opposite side of the leg being used, a higher demand is placed upon the glute med.

Give these a try!

KB OFFSET BULGARIAN SPLIT SQUATS

The Bulgarian split squat is one of the best glute exercises. This modification adds more tension to the glute medius.

The glute med. is used to ensure correct hip alignment during a squat or lunge. Without this muscle contraction we will see a lateral translation (shifting) of the hip.

By adding a KB to the opposite side of the leg being used, a higher demand is placed upon the glute med.

Give these a try!

I ain’t worried bought them other girls that you had

I ain’t worried bought them other girls that you had

🔥 Shoulder 💪🏻 👉Görmesini istediğiniz arkadaşlarınızı yoruma etiketleyebilirsiniz.
👉Destek olmak için beğenmeyi, yorum yapmayı ve kaydetmeyi unutmayın ✔
👉Yeni gönderilerimizi görmek için sizde bizi takip edebilirsiniz @fitkalp ✔ #musclebuilding #musclegrowth #hypertrophy #gainingmuscle #lats #buildingmuscle #musclemass #strengthtraining #strength #muscles #functionalfitness #mobilitywod #liftingweights #fitnessaddicted #strongbody #pullday #fitnessinspiration #backday #backtraining #backdayworkout #upperbodyworkout #weighttraining #upperbody #barbellrows #pendlayrows #gymtips #fitnesstip #fitnesstips #gymtips

🔥 Shoulder 💪🏻 👉Görmesini istediğiniz arkadaşlarınızı yoruma etiketleyebilirsiniz.
👉Destek olmak için beğenmeyi, yorum yapmayı ve kaydetmeyi unutmayın ✔
👉Yeni gönderilerimizi görmek için sizde bizi takip edebilirsiniz @fitkalp#musclebuilding #musclegrowth #hypertrophy #gainingmuscle #lats #buildingmuscle #musclemass #strengthtraining #strength #muscles #functionalfitness #mobilitywod #liftingweights #fitnessaddicted #strongbody #pullday #fitnessinspiration #backday #backtraining #backdayworkout #upperbodyworkout #weighttraining #upperbody #barbellrows #pendlayrows #gymtips #fitnesstip #fitnesstips #gymtips

Protein! One of the three macronutrients. Swipe through to learn more about the importance, how much is recommended for muscle growth, and some good sources you can incorporate day to day! 🍽🥜🍳🍗🌱
.
.
When I first started weight training, I thought that I needed a ton of fancy supplements to help me build muscle, but now I balance it out by getting more of my protein from food sources! .
.
I do usually use Vega Protein and Greens 🥬 post-workout because it has protein and a serving or two of greens from spinach and kale 🌿 .
.
What kind of protein do you use? Whey or plant-based? What’s your favorite?? .
.
#girlswholift #plantbased #plantbasedprotein #protein #learnsomethingnew #macronutrients #learnaboutfood #eatrealfoods #eatyourprotein #vega #nutrition #musclegrowth #personaltrainer #fitnessmotivation #fitnessjourney #wellness #fitfam #strengthtraining #supplementsthatwork #proteinpowder @vega_team

Protein! One of the three macronutrients. Swipe through to learn more about the importance, how much is recommended for muscle growth, and some good sources you can incorporate day to day! 🍽🥜🍳🍗🌱
.
.
When I first started weight training, I thought that I needed a ton of fancy supplements to help me build muscle, but now I balance it out by getting more of my protein from food sources! .
.
I do usually use Vega Protein and Greens 🥬 post-workout because it has protein and a serving or two of greens from spinach and kale 🌿 .
.
What kind of protein do you use? Whey or plant-based? What’s your favorite?? .
.
#girlswholift #plantbased #plantbasedprotein #protein #learnsomethingnew #macronutrients #learnaboutfood #eatrealfoods #eatyourprotein #vega #nutrition #musclegrowth #personaltrainer #fitnessmotivation #fitnessjourney #wellness #fitfam #strengthtraining #supplementsthatwork #proteinpowder @vega_team

SIMPLIFYING ACCUMULATION AND INTENSIFICATION PHASES AND HOW THEY RELATE TO MUSCLE GROWTH. -

ACCUMULATION = SARCOPLASMIC HYPTROPHY. -

This type of hypertrophy is also known as ‘cell swelling.' During this phase, more volume, higher reps and a lower intensity (or % of 1RM) is used. The muscle adapts by increasing the number of mitochondria in the cell. It also leads to the elevation of enzymes that are involved in glycolytic and oxidative pathways. Overall, there is a much higher amount of metabolic adaptations taking place. -

Many traditional bodybuilders only use this method of training. -

INTENSIFICAITON = MYOFIBRILLAR HYPERTROPHY. -

This is the type of training that many weightlifters, powerlifters and athletes use as it is focused on increased strength production. And depending on the persons genetics, training age, and training frequency, it can also lead to large increases in muscle mass.- -

This phase is all about lower volumes, lower reps, and heavier weights. Here contractile proteins are synthesized and filament density increases. -

The premise of using this accumulation and intensification model is so that the muscle we develop will not only look good, but will also be strong. Plus, when you increase myofibriliar hypertrophy, it allows us to use heavier loads during our volume training. -

Program each phase to last 3-4 weeks. It's a great model for muscle growth.

SIMPLIFYING ACCUMULATION AND INTENSIFICATION PHASES AND HOW THEY RELATE TO MUSCLE GROWTH. -

ACCUMULATION = SARCOPLASMIC HYPTROPHY. -

This type of hypertrophy is also known as ‘cell swelling.' During this phase, more volume, higher reps and a lower intensity (or % of 1RM) is used. The muscle adapts by increasing the number of mitochondria in the cell. It also leads to the elevation of enzymes that are involved in glycolytic and oxidative pathways. Overall, there is a much higher amount of metabolic adaptations taking place. -

Many traditional bodybuilders only use this method of training. -

INTENSIFICAITON = MYOFIBRILLAR HYPERTROPHY. -

This is the type of training that many weightlifters, powerlifters and athletes use as it is focused on increased strength production. And depending on the persons genetics, training age, and training frequency, it can also lead to large increases in muscle mass.- -

This phase is all about lower volumes, lower reps, and heavier weights. Here contractile proteins are synthesized and filament density increases. -

The premise of using this accumulation and intensification model is so that the muscle we develop will not only look good, but will also be strong. Plus, when you increase myofibriliar hypertrophy, it allows us to use heavier loads during our volume training. -

Program each phase to last 3-4 weeks. It's a great model for muscle growth.

Sleep has a bigger impact on hitting fitness and health goals than many of us realize! It is critical for: - healthy brain activity
- reducing cortisol (stress) levels
- keeping your risk for obesity low
- muscle recovery and growth
.
Making sure that you and your family are getting enough sleep is a huge step towards creating healthy lifestyle habits!
.
So how much sleep do you need? Aim for 6-8 hours of sleep a night if you’re an adult 👍🏻 Kiddos vary depending on age, but they should be hitting some where between 8-12 hours if they are over 3 years old.
.
Fluff those pillows and make your sleep a priority tonight 😁

Sleep has a bigger impact on hitting fitness and health goals than many of us realize! It is critical for: - healthy brain activity
- reducing cortisol (stress) levels
- keeping your risk for obesity low
- muscle recovery and growth
.
Making sure that you and your family are getting enough sleep is a huge step towards creating healthy lifestyle habits!
.
So how much sleep do you need? Aim for 6-8 hours of sleep a night if you’re an adult 👍🏻 Kiddos vary depending on age, but they should be hitting some where between 8-12 hours if they are over 3 years old.
.
Fluff those pillows and make your sleep a priority tonight 😁

If you’re still struggling to Gain Weight Click the Link in My Bio to get my FREE Full Nutrition Guide to help you Gain Your First 10 Pounds of Rock Hard Muscle 🚀
-
YOUR LEG WORKOUT CHEAT SHEET by @theskinnysurvivor
-
What’s your favourite leg exercise?🤔
-
Here’s a cheat sheet to help you when it comes to your next leg day.
-
Personally, I train legs twice per week, once in the lower rep ranges (strength day) and once in the higher rep ranges (hypertrophy day).
-
With these exercises you need to implement some form of progressive overload. Increase weights, reps or sets. You need to continually overload your muscles somehow.
-
These two days fit in perfectly with an upper/lower split. But can also work if you’re doing a push pull legs split!
-
If you know someone who needs this send them here!⤵️
-
FOLLOW 👇🏻
@theskinnysurvivor 
@theskinnysurvivor 
@theskinnysurvivor 
FOLLOW 👆🏻
.
#musclegrowth #buildmuscle #weighttogain #skinnytomuscle #legday #squats #gymlife #fitsporation #powerlifting #biglegs #deadlifts

If you’re still struggling to Gain Weight Click the Link in My Bio to get my FREE Full Nutrition Guide to help you Gain Your First 10 Pounds of Rock Hard Muscle 🚀
-
YOUR LEG WORKOUT CHEAT SHEET by @theskinnysurvivor
-
What’s your favourite leg exercise?🤔
-
Here’s a cheat sheet to help you when it comes to your next leg day.
-
Personally, I train legs twice per week, once in the lower rep ranges (strength day) and once in the higher rep ranges (hypertrophy day).
-
With these exercises you need to implement some form of progressive overload. Increase weights, reps or sets. You need to continually overload your muscles somehow.
-
These two days fit in perfectly with an upper/lower split. But can also work if you’re doing a push pull legs split!
-
If you know someone who needs this send them here!⤵️
-
FOLLOW 👇🏻
@theskinnysurvivor
@theskinnysurvivor
@theskinnysurvivor
FOLLOW 👆🏻
.
#musclegrowth #buildmuscle #weighttogain #skinnytomuscle #legday #squats #gymlife #fitsporation #powerlifting #biglegs #deadlifts

How to BUILD MUSCLE in THREE HOURS PER WEEK..GUARANTEED!⁣
⁣
Click the link in our Bio to find out how..⁣
⁣
#musclegrowth⁣
#buildmusclefast⁣
#musclemadesimple⁣
#easymusclegrowth⁣
#musclefast⁣
#getbig⁣
#growfaster⁣
#prohormones⁣
#prohormone⁣
#dheapros⁣
#tren⁣
#testosterone⁣
#trt⁣
#built⁣
#testosterone⁣
#getbig⁣
#leanmuscle2019⁣
#testosteronehacks⁣
#besttestbooster⁣
#testboosters⁣
#Testosterone⁣
#TRTBEST⁣
#BestTRTdose⁣
#leanout⁣
#purelinenutrition⁣
#purelinetestojet⁣
#buildmusclefast⁣
#increaseleanmuscle⁣
#burnfat

How to BUILD MUSCLE in THREE HOURS PER WEEK..GUARANTEED!⁣

Click the link in our Bio to find out how..⁣

#musclegrowth
#buildmusclefast
#musclemadesimple
#easymusclegrowth
#musclefast
#getbig
#growfaster
#prohormones
#prohormone
#dheapros
#tren
#testosterone
#trt
#built
#testosterone
#getbig
#leanmuscle2019
#testosteronehacks
#besttestbooster
#testboosters
#Testosterone
#TRTBEST
#BestTRTdose
#leanout
#purelinenutrition
#purelinetestojet
#buildmusclefast
#increaseleanmuscle
#burnfat

Time to grow boyzzzzz⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Disagree with this post?⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Let me know in the comments!!!⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀ #crossfitwomen⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
#weightlossprogress #weightlossproblems #weightlosscommunity #pushpulllegs #gymadvice #weightlossjourney #hypertrophy #overeating #mobilitywod #flexibility #physicaltherapy #yogi #yogabody #iifym #deadlift #squat #hypertrophy #physio #ukfitfam #healthyeating #drinkwater #myodetox #powerbuilding #flexibledietinglifestyle #hipmobility #musclegrowth #bingeeating

Time to grow boyzzzzz⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Disagree with this post?⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Let me know in the comments!!!⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀ #crossfitwomen ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
#weightlossprogress #weightlossproblems #weightlosscommunity #pushpulllegs #gymadvice #weightlossjourney #hypertrophy #overeating #mobilitywod #flexibility #physicaltherapy #yogi #yogabody #iifym #deadlift #squat #hypertrophy #physio #ukfitfam #healthyeating #drinkwater #myodetox #powerbuilding #flexibledietinglifestyle #hipmobility #musclegrowth #bingeeating

HOW TO BUILD A GODLY THOR PHYSIQUE
.
.
.
.
. 
Getting big to look like Thor will take a long time. But it is an incredibly impressive accomplishment when done. .
Make sure you lift heavy, apply progressive overload to your routine and keep consistent. Be in the gym a minimum of 4 times a week and do both compound movements and isolation exercises. This will give you the best results when it comes to muscle growth. .
. .
.
.
#thor #thorphysique #marvel 
#gymgrind #gymmotivation #gymtime #musclegrowth #gainsseason #workout #fitlife

HOW TO BUILD A GODLY THOR PHYSIQUE
.
.
.
.
.
Getting big to look like Thor will take a long time. But it is an incredibly impressive accomplishment when done. .
Make sure you lift heavy, apply progressive overload to your routine and keep consistent. Be in the gym a minimum of 4 times a week and do both compound movements and isolation exercises. This will give you the best results when it comes to muscle growth. .
. .
.
.
#thor #thorphysique #marvel
#gymgrind #gymmotivation #gymtime #musclegrowth #gainsseason #workout #fitlife

Montanna and I on our first trial of couples vlogging! we’re learning okay?! 😂🤷🏼‍♂️

Montanna and I on our first trial of couples vlogging! we’re learning okay?! 😂🤷🏼‍♂️

BACK WIDTH and  BACK THICKNESS by @vikingtrainingnutrition
.
When it comes to back training, the difference between width and thickness, will come down to the movements you are doing .
Vertical pulling exercises, will build those wings, and give you a nice V taper. Horizontal pulling exercises, will add to that width.
.
Of course no back day would be complete with the mighty deadlift !

BACK WIDTH and BACK THICKNESS by @vikingtrainingnutrition
.
When it comes to back training, the difference between width and thickness, will come down to the movements you are doing .
Vertical pulling exercises, will build those wings, and give you a nice V taper. Horizontal pulling exercises, will add to that width.
.
Of course no back day would be complete with the mighty deadlift !