#musclegrowth

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I wanted to use this photo and the difference in both of my arms (1 being flexed and 1 relaxed)to remind my Gym Ladies to never compare yourself to the girls you see on Instagram in the gym,how can you compare your body you see  standing on a normal angle to someone who’s in the gym flexing? Please remind yourself that everybody is different and that a lot of the time the photos people post to social media are not how they look all the time every day💪 
#gym #musclenation #gymwear #derrimut247 #muscle #musclegrowth

I wanted to use this photo and the difference in both of my arms (1 being flexed and 1 relaxed)to remind my Gym Ladies to never compare yourself to the girls you see on Instagram in the gym,how can you compare your body you see standing on a normal angle to someone who’s in the gym flexing? Please remind yourself that everybody is different and that a lot of the time the photos people post to social media are not how they look all the time every day💪
#gym #musclenation #gymwear #derrimut247 #muscle #musclegrowth

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

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??😂😂🤷🏼‍♂️

BUILDING MUSCLE WHILE STAYING LEAN by @jarrahmartinfitness_wbffpro 🏋🏽‍♂️
-
Building muscle is probably one of the easiest things to do in bodybuilding and it really does surprise me that so many people find it such a difficult challenge. If you want to build muscle all you need to do is train hard and train smart and eat more food then you burn and I am 100% confident you will start growing. You destroy your muscles in the gym and create those tears in the muscle which allows the food you are eating to be absorbed and your muscles build back bigger and stronger.💪
-
Now, the hard part is building muscle but keeping your body fat percentage low at the same time. For this reason a 200-300 calorie surplus is optimal for muscle building❗️
-
A lot of people believe the off season, off season meaning the period where you are no longer looking to drop fat and want to start building muscle, is a time to relax on the diet and as long as you are keeping your calories up you are still going to grow.📈
-
Building muscle through food is a very similar process to dropping fat through food but it is switched the other way around. You need to come up with an original starting diet, which is called your base diet and the very first thing you need to take into consideration is the amount of food are consuming on a day to day basis.✅
-
In week 1 of the bulk you are on the absolute minimum amount of food you can be, you still want carbs in all  meals to keep the metabolism firing but only a small amount of carbs is required in the first week or two.👌
-
You will more then likely not be building any muscle during this period which is fine, all you want to do is monitor your weight on this low amount of food and wait until it stabilizes.⚖️
-
Once your bodyweight has stabilized you increase the amount of carbs in 1 of your meals because you let your bodyweight stabilize and become accustomed to that low amount of food, once you add in more carbs you will build muscle.💪
-
👉🏻 Follow @jarrahmartinfitness_wbffpro 👈🏻
👉🏻 Follow @jarrahmartinfitness_wbffpro 👈🏻
👉🏻 Follow @jarrahmartinfitness_wbffpro 👈🏻
-
#buildingmuscle #buildingmuscles #musclebuilder #caloriesurplus #progressiveoverload

BUILDING MUSCLE WHILE STAYING LEAN by @jarrahmartinfitness_wbffpro 🏋🏽‍♂️
-
Building muscle is probably one of the easiest things to do in bodybuilding and it really does surprise me that so many people find it such a difficult challenge. If you want to build muscle all you need to do is train hard and train smart and eat more food then you burn and I am 100% confident you will start growing. You destroy your muscles in the gym and create those tears in the muscle which allows the food you are eating to be absorbed and your muscles build back bigger and stronger.💪
-
Now, the hard part is building muscle but keeping your body fat percentage low at the same time. For this reason a 200-300 calorie surplus is optimal for muscle building❗️
-
A lot of people believe the off season, off season meaning the period where you are no longer looking to drop fat and want to start building muscle, is a time to relax on the diet and as long as you are keeping your calories up you are still going to grow.📈
-
Building muscle through food is a very similar process to dropping fat through food but it is switched the other way around. You need to come up with an original starting diet, which is called your base diet and the very first thing you need to take into consideration is the amount of food are consuming on a day to day basis.✅
-
In week 1 of the bulk you are on the absolute minimum amount of food you can be, you still want carbs in all meals to keep the metabolism firing but only a small amount of carbs is required in the first week or two.👌
-
You will more then likely not be building any muscle during this period which is fine, all you want to do is monitor your weight on this low amount of food and wait until it stabilizes.⚖️
-
Once your bodyweight has stabilized you increase the amount of carbs in 1 of your meals because you let your bodyweight stabilize and become accustomed to that low amount of food, once you add in more carbs you will build muscle.💪
-
👉🏻 Follow @jarrahmartinfitness_wbffpro 👈🏻
👉🏻 Follow @jarrahmartinfitness_wbffpro 👈🏻
👉🏻 Follow @jarrahmartinfitness_wbffpro 👈🏻
-
#buildingmuscle #buildingmuscles #musclebuilder #caloriesurplus #progressiveoverload

Do you want to build your chest?☑️
-
Comment down below how much you can incline bench press!💯
-
Tag your spotter!👇🏻
-
The incline bench is arguably the best exercise for upper body pushing strength as the 45 degree angle translates nicely into a flat lying bench press or a standing or seated 90 degree shoulder press.🔥
-
Training your upper chest will also  give your chest that plate of armour look, rather then the booby like look just training your lower pecs can give.💯
-
👉🏻 Follow @physiqueandstrength 👈🏻
👉🏻 Follow @physiqueandstrength 👈🏻
👉🏻 Follow @physiqueandstrength 👈🏻
-
#chestgains #bulkingup #progressiveoverload #inclinebench #compoundexercises #buildingmuscle

Do you want to build your chest?☑️
-
Comment down below how much you can incline bench press!💯
-
Tag your spotter!👇🏻
-
The incline bench is arguably the best exercise for upper body pushing strength as the 45 degree angle translates nicely into a flat lying bench press or a standing or seated 90 degree shoulder press.🔥
-
Training your upper chest will also give your chest that plate of armour look, rather then the booby like look just training your lower pecs can give.💯
-
👉🏻 Follow @physiqueandstrength 👈🏻
👉🏻 Follow @physiqueandstrength 👈🏻
👉🏻 Follow @physiqueandstrength 👈🏻
-
#chestgains #bulkingup #progressiveoverload #inclinebench #compoundexercises #buildingmuscle

〰️🔱C A R S V I L L A I N🔱〰️
➖➖➖➖➖➖➖➖➖➖➖➖
🔱Ночная Фурия!😎💣🔱
➖➖➖
🚔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🔱〰️
➖➖➖➖➖➖➖➖➖➖➖➖
🔱Ночная Фурия!😎💣🔱
➖➖➖
🚔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

Do you know how much water you should be drinking?💦
-
Comment down below where you lie on this chart!🎯
-
Tag your friends and follow @physiqueandstrength !👇🏻
-⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
The answer is going to be different for everyone, depending on how big you are, how much exercise you do, the temperature, your intake of other fluids, how much water you eat in food and many other factors.✅
-⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
On the left we have some broad guidelines on water intake which will suit most but by no means all.⁣⁣💧
⁣⁣⁣-
A great way to assess whether you're drinking enough water is to look at the colour of your pee. Ideally, it will be a pale yellow. If it's more of a dark yellow or orangey/brown then you'd benefit from drinking more❗️
-
👉🏻 Follow @physiqueandstrength 👈🏻
👉🏻 Follow @physiqueandstrength 👈🏻
👉🏻 Credit @jameskewfitness 👈🏻
-
#stayhydrated #hydrationiskey #waterbenefits #drinkyourwater #drinkwater #infusedwater

Do you know how much water you should be drinking?💦
-
Comment down below where you lie on this chart!🎯
-
Tag your friends and follow @physiqueandstrength !👇🏻
-⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
The answer is going to be different for everyone, depending on how big you are, how much exercise you do, the temperature, your intake of other fluids, how much water you eat in food and many other factors.✅
-⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
On the left we have some broad guidelines on water intake which will suit most but by no means all.⁣⁣💧
⁣⁣⁣-
A great way to assess whether you're drinking enough water is to look at the colour of your pee. Ideally, it will be a pale yellow. If it's more of a dark yellow or orangey/brown then you'd benefit from drinking more❗️
-
👉🏻 Follow @physiqueandstrength 👈🏻
👉🏻 Follow @physiqueandstrength 👈🏻
👉🏻 Credit @jameskewfitness 👈🏻
-
#stayhydrated #hydrationiskey #waterbenefits #drinkyourwater #drinkwater #infusedwater

💥 Follow my posts this week for the MPHD Academy Lesson on Training Specificity!
-
➕Tag a friend to share some knowledge!
----
➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
-
-
-
#academy #training #muscle #bodybuilder #bodybuilding #science #gains #muscle #education #legday #fit #research #fitgirl #musclegrowth #hypertrophy #carbs #fitness #gainz #training #fitnessjourney #velocity #fitspiration #aminoacids #learn #growth

💥 Follow my posts this week for the MPHD Academy Lesson on Training Specificity!
-
➕Tag a friend to share some knowledge!
----
➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
-
-
-
#academy #training #muscle #bodybuilder #bodybuilding #science #gains #muscle #education #legday #fit #research #fitgirl #musclegrowth #hypertrophy #carbs #fitness #gainz #training #fitnessjourney #velocity #fitspiration #aminoacids #learn #growth

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

Most Recent

3 shows this season, 2 top placings! A very successful first year competing as a Wellness athlete @amyyhym ❤️🏆
.
It’s been an absolute pleasure to work together, I’m very excited for a productive off season. Plans are in place and with Amy’s incredible work ethic I know a lot of progress is going to be made.
.
One to watch next season that’s for sure 💯
.
#Bodybuilding #coaching #preplife #bikiniprep #wellness #Fitnessmodel #picoftheday #Instagood #instafit #instapic #instadaily #Compprep  #musclegrowth #fitnessjourney #happiness #love #bodybuilder #fitness #fitspo #motivation #diet #instagood #photooftheday #workout #instalike #tbt #selfie #girlswholift #humpday

3 shows this season, 2 top placings! A very successful first year competing as a Wellness athlete @amyyhym ❤️🏆
.
It’s been an absolute pleasure to work together, I’m very excited for a productive off season. Plans are in place and with Amy’s incredible work ethic I know a lot of progress is going to be made.
.
One to watch next season that’s for sure 💯
.
#Bodybuilding #coaching #preplife #bikiniprep #wellness #Fitnessmodel #picoftheday #Instagood #instafit #instapic #instadaily #Compprep #musclegrowth #fitnessjourney #happiness #love #bodybuilder #fitness #fitspo #motivation #diet #instagood #photooftheday #workout #instalike #tbt #selfie #girlswholift #humpday

Gli addominali non servono solo a flettere il busto! Allena TUTTE le loro funzioni per un core da vero atleta! 💪🏼💯
.
Eccoti 3 esercizi che puoi svolgere anche a casa (ti basterà un elastico) e che ti permettono di allenare la rotazione, l’anti-rotazione e l’anti-estensione, componenti FONDAMENTALI dell’allenamento di un atleta!
1️⃣ Il primo esercizio farà infiammare i tuoi obliqui, mantenendoli SEMPRE contratti per eseguire sia la rotazione sia la contrazione opposta per fermare il movimento al termine dell’eccentrica.
2️⃣ Il secondo esercizio è PERFETTO per allenare la funzione di anti-rotazione del core. Estendendo e flettendo gli arti si cambia il braccio del momento della forza, imponendo un notevole stress agli addominali.
3️⃣ Il terzo esercizio permette di lavorare ATTIVAMENTE sull’anti-estensione del core, costringendoci a mantenere contratti gli addominali per impedire all’elastico di iper-estendere il tronco.
.
Prova da oggi! Miglioramenti garantiti per il tuo fisico e le tue prestazioni 🔝🏆
.
.
.
#elleffepersonaltraining #metodoelleffe #trainlikeanathlete #addominali #attivitàfisica #sixpackabs #absonfire #absworkouts #coretraining #allenamento #panciapiatta #everydayistrainingday #musclegrowth #eserciziofisico #elasticband

Gli addominali non servono solo a flettere il busto! Allena TUTTE le loro funzioni per un core da vero atleta! 💪🏼💯
.
Eccoti 3 esercizi che puoi svolgere anche a casa (ti basterà un elastico) e che ti permettono di allenare la rotazione, l’anti-rotazione e l’anti-estensione, componenti FONDAMENTALI dell’allenamento di un atleta!
1️⃣ Il primo esercizio farà infiammare i tuoi obliqui, mantenendoli SEMPRE contratti per eseguire sia la rotazione sia la contrazione opposta per fermare il movimento al termine dell’eccentrica.
2️⃣ Il secondo esercizio è PERFETTO per allenare la funzione di anti-rotazione del core. Estendendo e flettendo gli arti si cambia il braccio del momento della forza, imponendo un notevole stress agli addominali.
3️⃣ Il terzo esercizio permette di lavorare ATTIVAMENTE sull’anti-estensione del core, costringendoci a mantenere contratti gli addominali per impedire all’elastico di iper-estendere il tronco.
.
Prova da oggi! Miglioramenti garantiti per il tuo fisico e le tue prestazioni 🔝🏆
.
.
.
#elleffepersonaltraining #metodoelleffe #trainlikeanathlete #addominali #attivitàfisica #sixpackabs #absonfire #absworkouts #coretraining #allenamento #panciapiatta #everydayistrainingday #musclegrowth #eserciziofisico #elasticband

Multiply your efforts with #Stamin- #WeightGainer and keep track your #fitness progress. Gain not only #weight but confidence with our effective #products. #MuscleGrowth #MuscleDeveloper #StaminMillennium

Multiply your efforts with #Stamin - #WeightGainer and keep track your #fitness progress. Gain not only #weight but confidence with our effective #products . #MuscleGrowth #MuscleDeveloper #StaminMillennium

SUMMER MIND, WINTER GRIND🌞❄️.
“MONDAY = LEGDAY”.
.
Waarom benen trainen?. .
• Fysieke symmetrie •  Benen trainen stimuleert aanmaak testosteron en groeihormoon.
.
.

4 Belangrijke oefeningen voor benen trainen
.
• Squat
• Deadlift
• Lunges
• Leg extensions
• Hamstring curls
• Bulgarian squat. .
➠ oefening (1). Barbell front squat ➠ oefening (2). Barbell reverse lunges
➠ oefening (3). Dumbell hamstring curl
➠ oefening (4). Smitmachine Calf raises
➠ oefening (5). Barbell Hip thrust.
.

Btw. Vergeet niet dubbel te klikken en te bewaren voor later✔️
. 🗣STOP MET DAT GEBITCH, LETS GO!
.
SWIPE ⬅️
.

Why training legs?.
.
•Physical symmetry.
•Leg training stimulates the production of testosterone and growth hormone.
.

4 Important leg exercises: .
• Squat
• Deadlift
• Lunges
• Leg extensions
• Hamstring curls
• Bulgarian squat. .

Btw. Don’t forget to double tap and save for later ✔️
.
🗣 STOP THAT BITCHING, LETS GO!
.
SWIPE ⬅️
.
Music credits 🎵: (vibez ) @dababy 
#legday #musclegrowth #training #personaltrainer #mrfitwithme

SUMMER MIND, WINTER GRIND🌞❄️.
“MONDAY = LEGDAY”.
.
Waarom benen trainen?. .
• Fysieke symmetrie • Benen trainen stimuleert aanmaak testosteron en groeihormoon.
.
.

4 Belangrijke oefeningen voor benen trainen
.
• Squat
• Deadlift
• Lunges
• Leg extensions
• Hamstring curls
• Bulgarian squat. .
➠ oefening (1). Barbell front squat ➠ oefening (2). Barbell reverse lunges
➠ oefening (3). Dumbell hamstring curl
➠ oefening (4). Smitmachine Calf raises
➠ oefening (5). Barbell Hip thrust.
.

Btw. Vergeet niet dubbel te klikken en te bewaren voor later✔️
. 🗣STOP MET DAT GEBITCH, LETS GO!
.
SWIPE ⬅️
.

Why training legs?.
.
•Physical symmetry.
•Leg training stimulates the production of testosterone and growth hormone.
.

4 Important leg exercises: .
• Squat
• Deadlift
• Lunges
• Leg extensions
• Hamstring curls
• Bulgarian squat. .

Btw. Don’t forget to double tap and save for later ✔️
.
🗣 STOP THAT BITCHING, LETS GO!
.
SWIPE ⬅️
.
Music credits 🎵: (vibez ) @dababy
#legday #musclegrowth #training #personaltrainer #mrfitwithme

WIDE grip vs CLOSE grip Benching ⁣
The width of your grip will make quite a significant difference to the movement 💡⁣
⁣
Here’s some points to consider...⁣
⁣
WIDE GRIP BENCH PRESS ⁣
⁣
PROS ✅⁣
- Decreases range of motion⁣
- Shortens the lever arm between the bar and shoulder⁣
- Typically more involvement of the chest ⁣
CONS ❌⁣
- Places more strain on the shoulders⁣
- Requires greater shoulder stability⁣
⁣
CLOSE GRIP BENCH PRESS⁣
⁣
PROS ✅⁣
- Places less strain on the shoulders⁣
- Less stability is required from the shoulders ⁣
- Typically more involvement of the triceps and front delts⁣
CONS ❌⁣
- Increases the range of motion⁣
- Increases the lever arm between the bar and the shoulder⁣
⁣
MY OBSERVATIONS ⁣
⁣
I’ve found that a wider grip bench press usually allows people to lift more weight than a closer grip bench press .. but this comes at the expense additional beating of the shoulders .. so a very general recommendation would be to do the majority of your volume on the bench press using a closer grip .. but also incorporate some wide grip work with the purpose of technical development and strength testing 💯 ⁣
⁣
Note that close grip benching is still known to have an enormous carry over to wide grip benching 🔑⁣
⁣
Which grip do you prefer ?? 🤔⁣
⁣
This video was 150kg / 330lb x 3⁣

Credits to @strongbiz for this great post

#nutrition #macros #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift #knowledge #trainsmart #physique #caloriecounting #strengthtraining #flexibledieting #iifym #musclemass #onlinecoach #bodybuilding #personaltrainer #bodybuildingfood #musclegrowth #leangains #leanbody #longevity #flexiblediet #evidencebased #teamscience #education #losefatgainmuscle

WIDE grip vs CLOSE grip Benching ⁣
The width of your grip will make quite a significant difference to the movement 💡⁣

Here’s some points to consider...⁣

WIDE GRIP BENCH PRESS ⁣

PROS ✅⁣
- Decreases range of motion⁣
- Shortens the lever arm between the bar and shoulder⁣
- Typically more involvement of the chest ⁣
CONS ❌⁣
- Places more strain on the shoulders⁣
- Requires greater shoulder stability⁣

CLOSE GRIP BENCH PRESS⁣

PROS ✅⁣
- Places less strain on the shoulders⁣
- Less stability is required from the shoulders ⁣
- Typically more involvement of the triceps and front delts⁣
CONS ❌⁣
- Increases the range of motion⁣
- Increases the lever arm between the bar and the shoulder⁣

MY OBSERVATIONS ⁣

I’ve found that a wider grip bench press usually allows people to lift more weight than a closer grip bench press .. but this comes at the expense additional beating of the shoulders .. so a very general recommendation would be to do the majority of your volume on the bench press using a closer grip .. but also incorporate some wide grip work with the purpose of technical development and strength testing 💯 ⁣

Note that close grip benching is still known to have an enormous carry over to wide grip benching 🔑⁣

Which grip do you prefer ?? 🤔⁣

This video was 150kg / 330lb x 3⁣

Credits to @strongbiz for this great post

#nutrition #macros #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift #knowledge #trainsmart #physique #caloriecounting #strengthtraining #flexibledieting #iifym #musclemass #onlinecoach #bodybuilding #personaltrainer #bodybuildingfood #musclegrowth #leangains #leanbody #longevity #flexiblediet #evidencebased #teamscience #education #losefatgainmuscle

Early researchers identified lactate as a potential source of the fatigue that occurs during high-intensity exercise. As it became clear that lactate was not the main candidate, the accumulation of hydrogen ions (acidosis) and phosphate ions became the focus. 
Many researchers have challenged the role of hydrogen ions in producing reductions in muscle force during fatiguing exercise. Nevertheless, it seems to play a key role in reducing muscle fiber shortening velocity. -------------------- #sandcresearch #strengthandconditioning #strengthtraining #strength #sportsscience #biomechanics #exercisescience #research #sciencetopractice #performance #science #bodybuilding #infographic #infographics #hypertrophy #muscle #musclegrowth #acidosis #contractionvelocity #slowtwitch #fasttwitch #fibertype #fatigue #musclefatigue

Early researchers identified lactate as a potential source of the fatigue that occurs during high-intensity exercise. As it became clear that lactate was not the main candidate, the accumulation of hydrogen ions (acidosis) and phosphate ions became the focus.
Many researchers have challenged the role of hydrogen ions in producing reductions in muscle force during fatiguing exercise. Nevertheless, it seems to play a key role in reducing muscle fiber shortening velocity. -------------------- #sandcresearch #strengthandconditioning #strengthtraining #strength #sportsscience #biomechanics #exercisescience #research #sciencetopractice #performance #science #bodybuilding #infographic #infographics #hypertrophy #muscle #musclegrowth #acidosis #contractionvelocity #slowtwitch #fasttwitch #fibertype #fatigue #musclefatigue

👨‍👩‍👦‍👦FAMILY - IMPORTANCE OF SUPPORT TO YOU?👨‍👩‍👦‍👦
.
COMPETITION - As I continue my research into mindset and associating it with this support - and success in life, PLEASE HELP. .
❤️TO ENTER
.
✅PLEASE ANSWER AND GIVE ME YOUR OPINION ON THE SUPPORT OF FAMILY IN DOING WHAT YOU LOVE IN LIFE
.
✅TAG AS MANY OF YOUR FRIENDS IN THIS POST - EACH TAG IS AN ENTRY
.
SHARE TO YOUR STORY AND TAG ME FOR EXTRA ENTRIES
.
PRIZE IS 3 MONTHS ONLINE COACHING FOR FREE COVERING NUTRITION TRAINING AND SUPPLEMENTATION. IF YOU WIN AND HAVE A COACH I WILL CHANGE THE TO @scitec_uk PRODUCTS TO THE SAME VALUE
.
See my other post about the importance of family and achieving success to me
.
GOOD LUCK! .
#TeamCoachKie #TeamTitanFitness #Bodybuilding #Personaltrainer #Getstrong #trainharder #lovetolift #transformationtuesday #picoftheday #Instagood #instafit #instapic #instadaily #instalift #musclegrowth #fitnessjourney #happiness #toned #bodybuilder #fitness #fitspo #motivation #diet #instagood #photooftheday #instalike #tbt #selfie #humpday #workout

👨‍👩‍👦‍👦FAMILY - IMPORTANCE OF SUPPORT TO YOU?👨‍👩‍👦‍👦
.
COMPETITION - As I continue my research into mindset and associating it with this support - and success in life, PLEASE HELP. .
❤️TO ENTER
.
✅PLEASE ANSWER AND GIVE ME YOUR OPINION ON THE SUPPORT OF FAMILY IN DOING WHAT YOU LOVE IN LIFE
.
✅TAG AS MANY OF YOUR FRIENDS IN THIS POST - EACH TAG IS AN ENTRY
.
SHARE TO YOUR STORY AND TAG ME FOR EXTRA ENTRIES
.
PRIZE IS 3 MONTHS ONLINE COACHING FOR FREE COVERING NUTRITION TRAINING AND SUPPLEMENTATION. IF YOU WIN AND HAVE A COACH I WILL CHANGE THE TO @scitec_uk PRODUCTS TO THE SAME VALUE
.
See my other post about the importance of family and achieving success to me
.
GOOD LUCK! .
#TeamCoachKie #TeamTitanFitness #Bodybuilding #Personaltrainer #Getstrong #trainharder #lovetolift #transformationtuesday #picoftheday #Instagood #instafit #instapic #instadaily #instalift #musclegrowth #fitnessjourney #happiness #toned #bodybuilder #fitness #fitspo #motivation #diet #instagood #photooftheday #instalike #tbt #selfie #humpday #workout

No all salads are equal! ⠀⠀
Credit @soheefit
.
"Salads may be one of the first diet meals you may think of. I can’t tell you how many times I’ve heard, “I just had a salad!” from people who are trying to tidy up their diets and eat better. Unfortunately, not all salads are created equal! ⁣
⁣
Yes, you can absolutely eat a salad that’s very low calorie. But beware of the big salads with lots of delicious, crunchy, deep-fried toppings… the calorie content may shock you! It’s not uncommon for restaurant salads in particular to contain over 1,000 Calories when you factor in the dressing, croutons, avocado/guacamole, etc. which is oftentimes more than a burger. ⁣
⁣
You’re better off creating your own salad and being mindful of what goes into it. Or if you’re eating out, don’t be afraid to kindly ask for substitutions - grilled protein instead of deep-fried, no croutons, dressing on the side, and so on - to keep the calories more reasonable. ⁣
⁣
And of course, on the flip side, if you’re trying to gain weight or you have a lot of wiggle room as far as your calories go, definitely have at it with the calorie-laden salads! ⠀⠀
Save it and apply it 💥
⠀⠀
I am putting a brand new program starting next week 28th of October. Specially 10 busy yet committed people who are ready to finally stop diet cycle and lose up to 6kg in the next 60 days. It’s a remote program, you can join from anywhere in the world. 🔥
⠀⠀
If that’s you, message me with “tell me more” below and I’ll share the details about this existing program
⁣
⁣
#saladcalories #energybalance #fatloss #eatliftthrive ⁣
⁣
store.soheefit.com" #fitnessgoals #fitfam #getfit #lifestylechange #fitnesstips #fitnessmotivation #fitness #bodytransformation #weightloss #weightlossjourney #claudioleitefitness #weightlossprogress #weightlossproblems #weightlosscommunity #gymadvice #overeating #flexibledietinglifestyle #musclegrowth #ipreview via @preview.app

No all salads are equal! ⠀⠀
Credit @soheefit
.
"Salads may be one of the first diet meals you may think of. I can’t tell you how many times I’ve heard, “I just had a salad!” from people who are trying to tidy up their diets and eat better. Unfortunately, not all salads are created equal! ⁣

Yes, you can absolutely eat a salad that’s very low calorie. But beware of the big salads with lots of delicious, crunchy, deep-fried toppings… the calorie content may shock you! It’s not uncommon for restaurant salads in particular to contain over 1,000 Calories when you factor in the dressing, croutons, avocado/guacamole, etc. which is oftentimes more than a burger. ⁣

You’re better off creating your own salad and being mindful of what goes into it. Or if you’re eating out, don’t be afraid to kindly ask for substitutions - grilled protein instead of deep-fried, no croutons, dressing on the side, and so on - to keep the calories more reasonable. ⁣

And of course, on the flip side, if you’re trying to gain weight or you have a lot of wiggle room as far as your calories go, definitely have at it with the calorie-laden salads! ⠀⠀
Save it and apply it 💥
⠀⠀
I am putting a brand new program starting next week 28th of October. Specially 10 busy yet committed people who are ready to finally stop diet cycle and lose up to 6kg in the next 60 days. It’s a remote program, you can join from anywhere in the world. 🔥
⠀⠀
If that’s you, message me with “tell me more” below and I’ll share the details about this existing program


#saladcalories #energybalance #fatloss #eatliftthrive

store.soheefit.com" #fitnessgoals #fitfam #getfit #lifestylechange #fitnesstips #fitnessmotivation #fitness #bodytransformation #weightloss #weightlossjourney #claudioleitefitness #weightlossprogress #weightlossproblems #weightlosscommunity #gymadvice #overeating #flexibledietinglifestyle #musclegrowth #ipreview via @preview.app

Chocolate proats topped with almond butter and Carmel drizzle #sogood #whyhaventidonethisbefore#whey#oatmeal#healthy#musclegrowth#protein#chocolate

Chocolate proats topped with almond butter and Carmel drizzle #sogood #whyhaventidonethisbefore #whey #oatmeal #healthy #musclegrowth #protein #chocolate

بعد از تمرین مطمئن بشین که وعده غذاییتون به اندازه کافی کربوهیدرات  و پروتئین و انرژی داشته باشه تا بدنتون بتونه بهتر ریکاوری بشه
من اینجا واستون دوتا دستور غذایی که یکی برای #کاهش_وزن و یکیش برای #افزایش_وزن میذارم 
۱ سالاد کینوا برای کاهش وزن 
این دستور برای ۴ نفر و کالریش:۲۶۰ 
مواد لازم:کینوا پخته شده :۱۸۰ گرم 
پرتقال : ۲ عدد خورد شده 
فلفل دلمه ای قرمز : ۱ عدد خورد شده 
لوبیا قرمز : ۲۰۰ گرم 
ذرت : ۱۰۰ گرم 
پیاز قرمز : ۱ عدد خورد شده 
گشنیز : ۲ قاشق غذا خوری خورد شده 
نمک و فلفل : به مقدار لازم 
دستور سس سالاد :
روغن زیتون :۲،۵ قاشق غذاخوری
سرکه سیب : ۳ قاشق غذاخوری
عسل :۱ قاشق غذاخوری
همه موادو در یک ظرف مخلوط کنید  #سالاد_کینوا #کاهش_وزن 
۲شیک بادام زمینی برای افزایش وزن 
برای یک نفر کالری :۳۵۰
مواد لازم :
موز : ۲ عدد
شیر پروتئن دار :۲۰۰ میلی لیتر 
کره بادام زمینی :۲ قاشق غذاخوری
پودر کاکائو بدون شکر :  ۲ قاشق چایخوری
همه موادو در میکسر بریزید و باهم مخلوط کنید 
#شیک_بادامزمینی#افزایش_وزن

نوش جونتوووون ‎#بدنسازی#لاغری#چاقی#خوشتیپ#ورزش#رژیم#صبحانه_رژیمی#رژیم#تغذیه#تمرین#رشدعضلات#سیکس_پک
#Fitness#Slimming#Obesity#Handsome#Exercise#Diet#Breakfast_Diet#Diet#Diet#Nutrition#Exercise#MuscleGrowth#6pack

بعد از تمرین مطمئن بشین که وعده غذاییتون به اندازه کافی کربوهیدرات و پروتئین و انرژی داشته باشه تا بدنتون بتونه بهتر ریکاوری بشه
من اینجا واستون دوتا دستور غذایی که یکی برای #کاهش_وزن و یکیش برای #افزایش_وزن میذارم
۱ سالاد کینوا برای کاهش وزن
این دستور برای ۴ نفر و کالریش:۲۶۰
مواد لازم:کینوا پخته شده :۱۸۰ گرم
پرتقال : ۲ عدد خورد شده
فلفل دلمه ای قرمز : ۱ عدد خورد شده
لوبیا قرمز : ۲۰۰ گرم
ذرت : ۱۰۰ گرم
پیاز قرمز : ۱ عدد خورد شده
گشنیز : ۲ قاشق غذا خوری خورد شده
نمک و فلفل : به مقدار لازم
دستور سس سالاد :
روغن زیتون :۲،۵ قاشق غذاخوری
سرکه سیب : ۳ قاشق غذاخوری
عسل :۱ قاشق غذاخوری
همه موادو در یک ظرف مخلوط کنید #سالاد_کینوا #کاهش_وزن
۲شیک بادام زمینی برای افزایش وزن
برای یک نفر کالری :۳۵۰
مواد لازم :
موز : ۲ عدد
شیر پروتئن دار :۲۰۰ میلی لیتر
کره بادام زمینی :۲ قاشق غذاخوری
پودر کاکائو بدون شکر : ۲ قاشق چایخوری
همه موادو در میکسر بریزید و باهم مخلوط کنید
#شیک_بادامزمینی #افزایش_وزن

نوش جونتوووون ‎ #بدنسازی #لاغری #چاقی #خوشتیپ #ورزش #رژیم #صبحانه_رژیمی #رژیم #تغذیه #تمرین #رشدعضلات #سیکس_پک
#Fitness #Slimming #Obesity #Handsome #Exercise #Diet #Breakfast_Diet #Diet #Diet #Nutrition #Exercise #MuscleGrowth #6pack

HAMSTRINGS & BOOTY 🔥 back to training lower body 3 times a week and no session is ever quite the same. Always chopping and changing my sessions.. Ideally I like to do at least 1 really heavy lower body session a week and the other 2 days I try to focus on more reps and less weight, new exercises or working on my weaknesses.. I have a little backlog of recent lower body workouts I have to share with you all, so stay tuned 😋 @thebod_

HAMSTRINGS & BOOTY 🔥 back to training lower body 3 times a week and no session is ever quite the same. Always chopping and changing my sessions.. Ideally I like to do at least 1 really heavy lower body session a week and the other 2 days I try to focus on more reps and less weight, new exercises or working on my weaknesses.. I have a little backlog of recent lower body workouts I have to share with you all, so stay tuned 😋 @thebod_

Start chest pump today with new crazy program!!! Try to do something crazy to get crazy result.😂 Let see what it gonna be like in next 4 weeks.😆💯💪🏼 #fitness #workout #mensfitness #motivation #musclegrowth

Start chest pump today with new crazy program!!! Try to do something crazy to get crazy result.😂 Let see what it gonna be like in next 4 weeks.😆💯💪🏼 #fitness #workout #mensfitness #motivation #musclegrowth

Good quality sleep is crucial for strength training recovery and helps with muscle repair after a strenuous workout. On the flip side, inadequate sleep can interfere with the body’s ability to recover after lifting weights and inhibits the body’s ability to build maximum muscle strength.

Sleep is for the strong.

Good quality sleep is crucial for strength training recovery and helps with muscle repair after a strenuous workout. On the flip side, inadequate sleep can interfere with the body’s ability to recover after lifting weights and inhibits the body’s ability to build maximum muscle strength.

Sleep is for the strong.

Good Programme Check-list 📋
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If your programme ticks all these boxes it is good enough and you can stop doubting it
⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏽Clear enough so you can track whether you're doing more work over time
⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏽Over time you are able to do more work
⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏽You are recovered sufficiently by the time the next week rolls around
⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏽You're not missing out any muscle groups accidentally
⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏽You're training muscle groups at least two times a week
⠀⠀⠀⠀⠀⠀⠀⠀⠀
(That final one isn't necessary, but it is still a very good box to tick)
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you need help ticking any of these boxes with your own programme, just DM me ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#health #fitness #musclegrowth #fatloss #physiquetransformation #physiquedevelopment

Good Programme Check-list 📋
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If your programme ticks all these boxes it is good enough and you can stop doubting it
⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏽Clear enough so you can track whether you're doing more work over time
⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏽Over time you are able to do more work
⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏽You are recovered sufficiently by the time the next week rolls around
⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏽You're not missing out any muscle groups accidentally
⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏽You're training muscle groups at least two times a week
⠀⠀⠀⠀⠀⠀⠀⠀⠀
(That final one isn't necessary, but it is still a very good box to tick)
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you need help ticking any of these boxes with your own programme, just DM me ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#health #fitness #musclegrowth #fatloss #physiquetransformation #physiquedevelopment

-
“Winning the warmup” is a phrase you usually hear in the team-sports world about some joker on the team going way too hard in the warmup for attention. ❌
-
When it comes to the fitness world, your body is your responsibility and if you win the warmup you will train more effectively. ✅
-
3 keys for warmups 🔑:
Raise internal core temperature 🔥
Prepare joints for specific ranges of motion 📐
Progressively load muscles with great technique 💪
-
Structure Your Warm-up:
⚡️Mobilize specific to your needs 5 min
⚡️Cardio/Core/General warmup 5-10 min
⚡️Prime specific joints and movement patterns for training 5-10 min
-
I personally make it a goal to be ready to train after 15 minutes so I’m hustlin’ to get equipment and set up.
-
*if you’re really flexy, getting into the General Warmup first then working on STABILITY could be more appropriate
-
Video example:
3 rds
150m Row
5/5 SA Russian KBS
10 V-Ups
-then-
BB Warmup for Hang Muscle Snatch
Kip Shapes
-then-
3 rds
5 Hang Muscle Snatch
5 TTB
-
Total time + Stretching (not shown) = 14 min
-
-
-
-
-
#Warmup #CrossFitWarmup #MuscleGain #MuscleGrowth #Gains #FunctionalBodybuilding #FBB #LeanMuscleDiet #KeyToGainz #EccentricLoading #MuscularTension #MetabolicStress #MuscleDamage #OlympicWeightlifting #Gymnastics #CrossFitGymnastics #CFGymnastics #GPP #Technique #TosaFit #MKEFit #ProgressiveOverload #CrossFit #CrossFitCoach #CrossFitCompetitor #HWPO #CrossFitMotivation #CVFMHI #MRV

-
“Winning the warmup” is a phrase you usually hear in the team-sports world about some joker on the team going way too hard in the warmup for attention. ❌
-
When it comes to the fitness world, your body is your responsibility and if you win the warmup you will train more effectively. ✅
-
3 keys for warmups 🔑:
Raise internal core temperature 🔥
Prepare joints for specific ranges of motion 📐
Progressively load muscles with great technique 💪
-
Structure Your Warm-up:
⚡️Mobilize specific to your needs 5 min
⚡️Cardio/Core/General warmup 5-10 min
⚡️Prime specific joints and movement patterns for training 5-10 min
-
I personally make it a goal to be ready to train after 15 minutes so I’m hustlin’ to get equipment and set up.
-
*if you’re really flexy, getting into the General Warmup first then working on STABILITY could be more appropriate
-
Video example:
3 rds
150m Row
5/5 SA Russian KBS
10 V-Ups
-then-
BB Warmup for Hang Muscle Snatch
Kip Shapes
-then-
3 rds
5 Hang Muscle Snatch
5 TTB
-
Total time + Stretching (not shown) = 14 min
-
-
-
-
-
#Warmup #CrossFitWarmup #MuscleGain #MuscleGrowth #Gains #FunctionalBodybuilding #FBB #LeanMuscleDiet #KeyToGainz #EccentricLoading #MuscularTension #MetabolicStress #MuscleDamage #OlympicWeightlifting #Gymnastics #CrossFitGymnastics #CFGymnastics #GPP #Technique #TosaFit #MKEFit #ProgressiveOverload #CrossFit #CrossFitCoach #CrossFitCompetitor #HWPO #CrossFitMotivation #CVFMHI #MRV

💯No guesswork - Track, stay consistent and guarantee yourself you’re moving forward.
-
But…
-
It can be tough, it can get overwhelming and it can be stressful if you let it… 🤯
-
🥩Tracking and stay consistent every single day can be enjoyable, addictive and give you the profound results you want if you follow these easy tips.
🍽
Plan the evening before - Don’t do it as you go along unless you’ve got a really relaxing day with no plans… It’s gunna be much easier to look at what you’ve got in the fridge and when you get into bed just relax and get the food into the day and tweak the quantities until everything is perfect, that way when you wake up all you’ve got to do is follow the plan, no thinking, deciding and calculating necessary🌙
🍽
Have treats and make them fit - Don’t go crazy trying to be CLEAN as fuck only to then binge and fall off track. Reward yourself, when you’ve earned them have rewards, sometimes small ones each day, other times big ones and only every week or 2 but ALWAYS… MAKE THEM FIT.🍕
🍽
Keep single macro foods around - When it gets to the end of the day and you have ZERO of 2 macros left and some left for one it can be tough to hit your target without going over one the other 2, so keep single macro foods around, like fruit for carbs, or shakes or chicken for protein, or butter or cheese for fat, it’s gunna be much easier to hit those numbers! 🍌
🍽
Be consistent enough to see results - Theres nothing less enjoyable than putting effort towards something and seeing no return, but that’s exactly what happens if you are only consistent some of the time. Be relentlessly consistent ALL the time, then you will see results and fall in love with the process.‼️
🍽
🔥Enjoy it - Yup, as above… Enjoy it every single day. Enjoy the control, the structure the routine and the changes you see and feel🖤
🍽
If you know someone who needs this send them here! ⬇️
-
FOLLOW👇🏼
@jonnycollinsuk
@jonnycollinsuk
@jonnycollinsuk
FOLLOW👆🏼
-
-
#musclegrowth #hardgainer #weighttogain #skinnytomuscle #musclegain #liftweight #deadlift #squat #legday #buildmuscle #fitsporation #inkedandfit #fitfamuk #ukfitfam #workharder #masscamp #massaccelerator #jonnycollinsuk

💯No guesswork - Track, stay consistent and guarantee yourself you’re moving forward.
-
But…
-
It can be tough, it can get overwhelming and it can be stressful if you let it… 🤯
-
🥩Tracking and stay consistent every single day can be enjoyable, addictive and give you the profound results you want if you follow these easy tips.
🍽
Plan the evening before - Don’t do it as you go along unless you’ve got a really relaxing day with no plans… It’s gunna be much easier to look at what you’ve got in the fridge and when you get into bed just relax and get the food into the day and tweak the quantities until everything is perfect, that way when you wake up all you’ve got to do is follow the plan, no thinking, deciding and calculating necessary🌙
🍽
Have treats and make them fit - Don’t go crazy trying to be CLEAN as fuck only to then binge and fall off track. Reward yourself, when you’ve earned them have rewards, sometimes small ones each day, other times big ones and only every week or 2 but ALWAYS… MAKE THEM FIT.🍕
🍽
Keep single macro foods around - When it gets to the end of the day and you have ZERO of 2 macros left and some left for one it can be tough to hit your target without going over one the other 2, so keep single macro foods around, like fruit for carbs, or shakes or chicken for protein, or butter or cheese for fat, it’s gunna be much easier to hit those numbers! 🍌
🍽
Be consistent enough to see results - Theres nothing less enjoyable than putting effort towards something and seeing no return, but that’s exactly what happens if you are only consistent some of the time. Be relentlessly consistent ALL the time, then you will see results and fall in love with the process.‼️
🍽
🔥Enjoy it - Yup, as above… Enjoy it every single day. Enjoy the control, the structure the routine and the changes you see and feel🖤
🍽
If you know someone who needs this send them here! ⬇️
-
FOLLOW👇🏼
@jonnycollinsuk
@jonnycollinsuk
@jonnycollinsuk
FOLLOW👆🏼
-
-
#musclegrowth #hardgainer #weighttogain #skinnytomuscle #musclegain #liftweight #deadlift #squat #legday #buildmuscle #fitsporation #inkedandfit #fitfamuk #ukfitfam #workharder #masscamp #massaccelerator #jonnycollinsuk

BUILDING MUSCLE WHILE STAYING LEAN by @jarrahmartinfitness_wbffpro 🏋🏽‍♂️
-
Building muscle is probably one of the easiest things to do in bodybuilding and it really does surprise me that so many people find it such a difficult challenge. If you want to build muscle all you need to do is train hard and train smart and eat more food then you burn and I am 100% confident you will start growing. You destroy your muscles in the gym and create those tears in the muscle which allows the food you are eating to be absorbed and your muscles build back bigger and stronger.💪
-
Now, the hard part is building muscle but keeping your body fat percentage low at the same time. For this reason a 200-300 calorie surplus is optimal for muscle building❗️
-
A lot of people believe the off season, off season meaning the period where you are no longer looking to drop fat and want to start building muscle, is a time to relax on the diet and as long as you are keeping your calories up you are still going to grow.📈
-
Building muscle through food is a very similar process to dropping fat through food but it is switched the other way around. You need to come up with an original starting diet, which is called your base diet and the very first thing you need to take into consideration is the amount of food are consuming on a day to day basis.✅
-
In week 1 of the bulk you are on the absolute minimum amount of food you can be, you still want carbs in all  meals to keep the metabolism firing but only a small amount of carbs is required in the first week or two.👌
-
You will more then likely not be building any muscle during this period which is fine, all you want to do is monitor your weight on this low amount of food and wait until it stabilizes.⚖️
-
Once your bodyweight has stabilized you increase the amount of carbs in 1 of your meals because you let your bodyweight stabilize and become accustomed to that low amount of food, once you add in more carbs you will build muscle.💪
-
👉🏻 Follow @jarrahmartinfitness_wbffpro 👈🏻
👉🏻 Follow @jarrahmartinfitness_wbffpro 👈🏻
👉🏻 Follow @jarrahmartinfitness_wbffpro 👈🏻
-
#buildingmuscle #buildingmuscles #musclebuilder #caloriesurplus #progressiveoverload

BUILDING MUSCLE WHILE STAYING LEAN by @jarrahmartinfitness_wbffpro 🏋🏽‍♂️
-
Building muscle is probably one of the easiest things to do in bodybuilding and it really does surprise me that so many people find it such a difficult challenge. If you want to build muscle all you need to do is train hard and train smart and eat more food then you burn and I am 100% confident you will start growing. You destroy your muscles in the gym and create those tears in the muscle which allows the food you are eating to be absorbed and your muscles build back bigger and stronger.💪
-
Now, the hard part is building muscle but keeping your body fat percentage low at the same time. For this reason a 200-300 calorie surplus is optimal for muscle building❗️
-
A lot of people believe the off season, off season meaning the period where you are no longer looking to drop fat and want to start building muscle, is a time to relax on the diet and as long as you are keeping your calories up you are still going to grow.📈
-
Building muscle through food is a very similar process to dropping fat through food but it is switched the other way around. You need to come up with an original starting diet, which is called your base diet and the very first thing you need to take into consideration is the amount of food are consuming on a day to day basis.✅
-
In week 1 of the bulk you are on the absolute minimum amount of food you can be, you still want carbs in all meals to keep the metabolism firing but only a small amount of carbs is required in the first week or two.👌
-
You will more then likely not be building any muscle during this period which is fine, all you want to do is monitor your weight on this low amount of food and wait until it stabilizes.⚖️
-
Once your bodyweight has stabilized you increase the amount of carbs in 1 of your meals because you let your bodyweight stabilize and become accustomed to that low amount of food, once you add in more carbs you will build muscle.💪
-
👉🏻 Follow @jarrahmartinfitness_wbffpro 👈🏻
👉🏻 Follow @jarrahmartinfitness_wbffpro 👈🏻
👉🏻 Follow @jarrahmartinfitness_wbffpro 👈🏻
-
#buildingmuscle #buildingmuscles #musclebuilder #caloriesurplus #progressiveoverload

Who is down for a BANANA SPLIT?🍌Love this one from @grapestocrepes 👌🏻 Let’s throw in a tbsp of peanut butter and some extra almonds to ramp up the calories to more like 550 💪🏻
.
.
No cooking required and it's perfectly balanced with carbs, fats, and protein🙌🏻
.
.
dEATS:
5oz Greek yogurt
1 tbsp granola
1 tbsp almonds
1/4 cup berries
3/4 tsp almond butter
1 banana
.
.
Slice banana in half long ways. Next, place yogurt in the middle and top with all your other ingredients!🍴
.
.
.
#weightgain #gainweight #weightgaining #gainingweight #weightgainfood #weightgainmeals #gainweightfast #gainedweight #muscle #muscles #musclegain #musclegains #musclemeals #musclefoods #musclefood #musclebuilding #musclemass #gainmass #musclegrowth #musclefitness #musclegainz #losefatgainmuscle #gainmuscle #gainmuscles #highcalories #highcalorie #highcalo #ectomorph

Who is down for a BANANA SPLIT?🍌Love this one from @grapestocrepes 👌🏻 Let’s throw in a tbsp of peanut butter and some extra almonds to ramp up the calories to more like 550 💪🏻
.
.
No cooking required and it's perfectly balanced with carbs, fats, and protein🙌🏻
.
.
dEATS:
5oz Greek yogurt
1 tbsp granola
1 tbsp almonds
1/4 cup berries
3/4 tsp almond butter
1 banana
.
.
Slice banana in half long ways. Next, place yogurt in the middle and top with all your other ingredients!🍴
.
.
.
#weightgain #gainweight #weightgaining #gainingweight #weightgainfood #weightgainmeals #gainweightfast #gainedweight #muscle #muscles #musclegain #musclegains #musclemeals #musclefoods #musclefood #musclebuilding #musclemass #gainmass #musclegrowth #musclefitness #musclegainz #losefatgainmuscle #gainmuscle #gainmuscles #highcalories #highcalorie #highcalo #ectomorph

Posted @withrepost • @nattyknowledge Inspired by good friend @skiman.factual.fitness , we present you the overhead press- a staple for any shoulder workout.⁠
⁠
When performing the exercise, your grip should be just outside of shoulder width and you should aim to keep your arms vertical to the floor.⁠
⁠
It is very common to see slanted or angled arms, which results in the misalignment of your joints and consequently leads to a less stable and inefficient pressing movement.⁠
⁠
@myoprynt nutrition⁠
⁠
⁠ ⁠
⁠ ⁠
⁠
#musclebuilding #musclegrowth #hypertrophy #gainingmuscle #powerbuilding #musclebuilding #buildingmuscle #musclemass #musclegrowth #nattyprofessor #nattyknowledge #bodybuilding #naturalbodybuilding #overheadpress #pushday #musclebuilding #fitnessmotivation #powerlifting #physio #physicaltherapy #physiosinpowerlifting #physiosincrossfit

Posted @withrepost@nattyknowledge Inspired by good friend @skiman.factual.fitness , we present you the overhead press- a staple for any shoulder workout.⁠

When performing the exercise, your grip should be just outside of shoulder width and you should aim to keep your arms vertical to the floor.⁠

It is very common to see slanted or angled arms, which results in the misalignment of your joints and consequently leads to a less stable and inefficient pressing movement.⁠

@myoprynt nutrition⁠

⁠ ⁠
⁠ ⁠

#musclebuilding #musclegrowth #hypertrophy #gainingmuscle #powerbuilding #musclebuilding #buildingmuscle #musclemass #musclegrowth #nattyprofessor #nattyknowledge #bodybuilding #naturalbodybuilding #overheadpress #pushday #musclebuilding #fitnessmotivation #powerlifting #physio #physicaltherapy #physiosinpowerlifting #physiosincrossfit

Left: this morning
Right: exactly 2 years ago
.
SOOOO much has happened in the last 2 years but the main thing is I’m stronger, smarter and have bigger legs 😏
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.
.
.
.
.
#musclegrowth #musclegain #timehop #2017 #changeisgood #nowandthen #motivation #growth #strong #growthmindset #strongwomen #keepgrowing #timetomaketheselegsgrow #happymonday #fitmom #fitness #happy #motivationmonday

Left: this morning
Right: exactly 2 years ago
.
SOOOO much has happened in the last 2 years but the main thing is I’m stronger, smarter and have bigger legs 😏
.
.
.
.
.
.
#musclegrowth #musclegain #timehop #2017 #changeisgood #nowandthen #motivation #growth #strong #growthmindset #strongwomen #keepgrowing #timetomaketheselegsgrow #happymonday #fitmom #fitness #happy #motivationmonday

This should be the spirit every Mondays. Know that something good will always happen. When you wake up on a Monday morning, you should feel happy, inspired, and motivated to make the best start to the week. Monday is the perfect day for a fresh start, so make something great happen for yourself today.
.
.
#kavencoresg #confinementcare 
#healthylifestyle #keepitup #exercise #kavencorexbridaljourney
#healthyjourney 
#withencore 
#travelwithencore
#mealreplacementshake #boost #strength #immunesupport #bloodsugarbalance #cholesterolcontrol #digestivesystem #recoverydrink #cardiovascularhealth #chocolate #coffee #matcha #chai #vanilla #musclegrowth #weightmanagement

This should be the spirit every Mondays. Know that something good will always happen. When you wake up on a Monday morning, you should feel happy, inspired, and motivated to make the best start to the week. Monday is the perfect day for a fresh start, so make something great happen for yourself today.
.
.
#kavencoresg #confinementcare
#healthylifestyle #keepitup #exercise #kavencorexbridaljourney
#healthyjourney
#withencore
#travelwithencore
#mealreplacementshake #boost #strength #immunesupport #bloodsugarbalance #cholesterolcontrol #digestivesystem #recoverydrink #cardiovascularhealth #chocolate #coffee #matcha #chai #vanilla #musclegrowth #weightmanagement

QUADS QUADS QUADS: The leg extension is a fantastic machine for building your quadricep muscles, & changing your feet position can have a massive effect on which muscles you’re targeting. •

The quads are split into three main muscles (see next slide ➡️): the vastus lateralis (outer), the rectus femoris (middle) & the vastus medialis (inner). •

As this video demonstrates, keeping your feet straight targets the middle muscle the most, toes pointed outwards will work your inner muscle the most, whist toes pointing inwards targets the outer muscle. •

If your goal is muscle growth, it’s worth adding variations of foot positions into your training routine to ensure all muscles are being worked evenly & growth is symmetrical. •

It’s also worth training legs individually to ensure growth & strength is obtained equally in both legs👌🏼 •

One final tip: muscle growth happens during the negative part of the rep, when the muscle is being lengthened. For your quads, that’s starting with your legs straight (when the muscle is at its shortest), & lowering your feet back down. Make sure that part of the rep is slow & controlled for the most gains 💪🏼 •

Start the week strong fam 🖤💜

QUADS QUADS QUADS: The leg extension is a fantastic machine for building your quadricep muscles, & changing your feet position can have a massive effect on which muscles you’re targeting. •

The quads are split into three main muscles (see next slide ➡️): the vastus lateralis (outer), the rectus femoris (middle) & the vastus medialis (inner). •

As this video demonstrates, keeping your feet straight targets the middle muscle the most, toes pointed outwards will work your inner muscle the most, whist toes pointing inwards targets the outer muscle. •

If your goal is muscle growth, it’s worth adding variations of foot positions into your training routine to ensure all muscles are being worked evenly & growth is symmetrical. •

It’s also worth training legs individually to ensure growth & strength is obtained equally in both legs👌🏼 •

One final tip: muscle growth happens during the negative part of the rep, when the muscle is being lengthened. For your quads, that’s starting with your legs straight (when the muscle is at its shortest), & lowering your feet back down. Make sure that part of the rep is slow & controlled for the most gains 💪🏼 •

Start the week strong fam 🖤💜

4 BEST TIPS FOR MUSCLE RECOVERY by @thefitnessnco⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Recovery is ABSOLUTELY CRUCIAL for muscle growth, and is often overlooked by many people. Doing the following 4 things properly can significantly improve your recovery. -⠀⠀⠀⠀⠀⠀⠀⠀⠀
1) REST DAYS: Allowing your body more time to rest from your workouts gives the muscle more time to repair and rebuild. Take 1-4 rest days a week, depending on your training split.⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
2) SLEEP: This is the MOST IMPORTANT! Sleep is when the muscle really grows. Try your best to get a minimum on 7 hours a night.⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
3) EAT ENOUGH: Our body feeds on the calories we put into it. Having a proper caloric intake can really help with fatigue reduction. The best way to tell is normally to just eat enough to at least feel satisfied.⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
4) PROTEIN: Protein is a very important macro in recovery, as it repairs the muscle cells that we damage through our workouts. Try to get 1g of protein per pound.⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you feel like you aren't fully recovering, chances are you're not doing one of these things, or you might be overdoing it on your training a bit. Make sure you keep these in check in order to maximize your recovery!⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Which of these is the biggest struggle for you? Let me know in the comments!⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
#workingout #leanmuscle #healthy #motivationmonday #onlinecoaching #fatlosstips #gymtips #gym⠀⠀⠀⠀⠀⠀⠀⠀⠀
#gymmotivation #fitness #nutrition #weightloss #getshredded #musclebuilding #buildmuscle⠀⠀⠀⠀⠀⠀⠀⠀⠀
#nutritional #diethacks #fittips #musclegrowth #healthymindset #vegetables #fatlossjourney⠀⠀⠀⠀⠀⠀⠀⠀⠀
#healthychoice #diethacks #gymproblems #cardio workout #cardio #muscle #gymlife #musclegains

4 BEST TIPS FOR MUSCLE RECOVERY by @thefitnessnco ⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Recovery is ABSOLUTELY CRUCIAL for muscle growth, and is often overlooked by many people. Doing the following 4 things properly can significantly improve your recovery. -⠀⠀⠀⠀⠀⠀⠀⠀⠀
1) REST DAYS: Allowing your body more time to rest from your workouts gives the muscle more time to repair and rebuild. Take 1-4 rest days a week, depending on your training split.⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
2) SLEEP: This is the MOST IMPORTANT! Sleep is when the muscle really grows. Try your best to get a minimum on 7 hours a night.⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
3) EAT ENOUGH: Our body feeds on the calories we put into it. Having a proper caloric intake can really help with fatigue reduction. The best way to tell is normally to just eat enough to at least feel satisfied.⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
4) PROTEIN: Protein is a very important macro in recovery, as it repairs the muscle cells that we damage through our workouts. Try to get 1g of protein per pound.⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you feel like you aren't fully recovering, chances are you're not doing one of these things, or you might be overdoing it on your training a bit. Make sure you keep these in check in order to maximize your recovery!⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Which of these is the biggest struggle for you? Let me know in the comments!⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
#workingout #leanmuscle #healthy #motivationmonday #onlinecoaching #fatlosstips #gymtips #gym ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#gymmotivation #fitness #nutrition #weightloss #getshredded #musclebuilding #buildmuscle ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#nutritional #diethacks #fittips #musclegrowth #healthymindset #vegetables #fatlossjourney ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#healthychoice #diethacks #gymproblems #cardio workout #cardio #muscle #gymlife #musclegains

🔱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

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 🚀
-
HOW TO BUILD SERIOUS MUSCLE by @theskinnysurvivor
-
What’s your current training goals?🤔
-
High Protein: It’s well established that to build muscle and subsequently strength, you’re going to have to eat a high protein diet (.8-1.2g/lb per day).✅
-
Eat enough calories: To build muscle, ideally you want to be in a caloric surplus. This means eating enough food to grow. If you’re currently struggling with putting on size, you’re going to need to eat more. As well as this, make sure you’re eating sufficient protein.
-
Progressive Overload: You need to increase reps, sets and weight over time to keep the body from adapting and getting comfortable staying the same. The key to growth is continually forcing the body to grow so it can handle new loads.
-
Stay consistent and never strive for perfection. Consistency beats perfection all the time. Life isn’t perfect and neither will you be. We all have slip ups, but the key is to not let the slip ups stop you on your path to greatness. -
If you know someone who needs this send them here!⤵️
-
FOLLOW 👇🏻
@theskinnysurvivor 
@theskinnysurvivor 
@theskinnysurvivor 
FOLLOW 👆🏻
.
#musclegrowth #buildmuscle #weighttogain #skinnytomuscle #legday #squats #gymlife #fitsporation #fitlife #fitspo #fitnesssucess

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 🚀
-
HOW TO BUILD SERIOUS MUSCLE by @theskinnysurvivor
-
What’s your current training goals?🤔
-
High Protein: It’s well established that to build muscle and subsequently strength, you’re going to have to eat a high protein diet (.8-1.2g/lb per day).✅
-
Eat enough calories: To build muscle, ideally you want to be in a caloric surplus. This means eating enough food to grow. If you’re currently struggling with putting on size, you’re going to need to eat more. As well as this, make sure you’re eating sufficient protein.
-
Progressive Overload: You need to increase reps, sets and weight over time to keep the body from adapting and getting comfortable staying the same. The key to growth is continually forcing the body to grow so it can handle new loads.
-
Stay consistent and never strive for perfection. Consistency beats perfection all the time. Life isn’t perfect and neither will you be. We all have slip ups, but the key is to not let the slip ups stop you on your path to greatness. -
If you know someone who needs this send them here!⤵️
-
FOLLOW 👇🏻
@theskinnysurvivor
@theskinnysurvivor
@theskinnysurvivor
FOLLOW 👆🏻
.
#musclegrowth #buildmuscle #weighttogain #skinnytomuscle #legday #squats #gymlife #fitsporation #fitlife #fitspo #fitnesssucess

WHAT'S THE BEST FORM OF CARDIO??⠀
⠀
The answer is simple - any exercise you enjoy that elevates your heart rate.⠀
⠀
Cardio is defined by exercise that increases heart rate - this can take many forms: Jogging; cycling swimming; a Zumba class; a circuit class; rowing; even a brisk walk - as long as your heart rate increases to around 55 to 85 percent of your maximum heart rate for at least 20 to 30 minutes will get the best results. (Max heart rate is approx 220 minus your age). ⠀
⠀
The important thing is to choose an activity that you enjoy - no point committing to hours on a treadmill if this is going to bore you and you won't stick at it. ⠀
⠀
✅ Pick an activity you enjoy⠀
⠀
✅ Work for at least 20 - 30 minutes⠀
⠀
✅ Invest in heart rate monitor or smart watch with heart rate measuring capabilities so you can track your HR⠀
⠀
✅ Perform some form of cardio on a daily basis⠀
⠀
But remember, if committing to cardio is difficult due to time restraints, look to increase your general movement through out the day in other ways - go for a walk, walk up stairs rather than taking a lift/escalator, walk across the office to a colleague for a conversation rather than sending an email - simple changes like this can have a huge impact. ⠀
⠀
FitSELF - helping busy professionals be their best self.

WHAT'S THE BEST FORM OF CARDIO??⠀

The answer is simple - any exercise you enjoy that elevates your heart rate.⠀

Cardio is defined by exercise that increases heart rate - this can take many forms: Jogging; cycling swimming; a Zumba class; a circuit class; rowing; even a brisk walk - as long as your heart rate increases to around 55 to 85 percent of your maximum heart rate for at least 20 to 30 minutes will get the best results. (Max heart rate is approx 220 minus your age). ⠀

The important thing is to choose an activity that you enjoy - no point committing to hours on a treadmill if this is going to bore you and you won't stick at it. ⠀

✅ Pick an activity you enjoy⠀

✅ Work for at least 20 - 30 minutes⠀

✅ Invest in heart rate monitor or smart watch with heart rate measuring capabilities so you can track your HR⠀

✅ Perform some form of cardio on a daily basis⠀

But remember, if committing to cardio is difficult due to time restraints, look to increase your general movement through out the day in other ways - go for a walk, walk up stairs rather than taking a lift/escalator, walk across the office to a colleague for a conversation rather than sending an email - simple changes like this can have a huge impact. ⠀

FitSELF - helping busy professionals be their best self.

WHAT'S THE BEST FORM OF CARDIO??⠀
⠀
The answer is simple - any exercise you enjoy that elevates your heart rate.⠀
⠀
Cardio is defined by exercise that increases heart rate - this can take many forms: Jogging; cycling swimming; a Zumba class; a circuit class; rowing; even a brisk walk - as long as your heart rate increases to around 55 to 85 percent of your maximum heart rate for at least 20 to 30 minutes will get the best results. (Max heart rate is approx 220 minus your age). ⠀
⠀
The important thing is to choose an activity that you enjoy - no point committing to hours on a treadmill if this is going to bore you and you won't stick at it. ⠀
⠀
✅ Pick an activity you enjoy⠀
⠀
✅ Work for at least 20 - 30 minutes⠀
⠀
✅ Invest in heart rate monitor or smart watch with heart rate measuring capabilities so you can track your HR⠀
⠀
✅ Perform some form of cardio on a daily basis⠀
⠀
But remember, if committing to cardio is difficult due to time restraints, look to increase your general movement through out the day in other ways - go for a walk, walk up stairs rather than taking a lift/escalator, walk across the office to a colleague for a conversation rather than sending an email - simple changes like this can have a huge impact. ⠀
⠀
FitSELF - helping busy professionals be their best self.

WHAT'S THE BEST FORM OF CARDIO??⠀

The answer is simple - any exercise you enjoy that elevates your heart rate.⠀

Cardio is defined by exercise that increases heart rate - this can take many forms: Jogging; cycling swimming; a Zumba class; a circuit class; rowing; even a brisk walk - as long as your heart rate increases to around 55 to 85 percent of your maximum heart rate for at least 20 to 30 minutes will get the best results. (Max heart rate is approx 220 minus your age). ⠀

The important thing is to choose an activity that you enjoy - no point committing to hours on a treadmill if this is going to bore you and you won't stick at it. ⠀

✅ Pick an activity you enjoy⠀

✅ Work for at least 20 - 30 minutes⠀

✅ Invest in heart rate monitor or smart watch with heart rate measuring capabilities so you can track your HR⠀

✅ Perform some form of cardio on a daily basis⠀

But remember, if committing to cardio is difficult due to time restraints, look to increase your general movement through out the day in other ways - go for a walk, walk up stairs rather than taking a lift/escalator, walk across the office to a colleague for a conversation rather than sending an email - simple changes like this can have a huge impact. ⠀

FitSELF - helping busy professionals be their best self.

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

I wanted to use this photo and the difference in both of my arms (1 being flexed and 1 relaxed)to remind my Gym Ladies to never compare yourself to the girls you see on Instagram in the gym,how can you compare your body you see  standing on a normal angle to someone who’s in the gym flexing? Please remind yourself that everybody is different and that a lot of the time the photos people post to social media are not how they look all the time every day💪 
#gym #musclenation #gymwear #derrimut247 #muscle #musclegrowth

I wanted to use this photo and the difference in both of my arms (1 being flexed and 1 relaxed)to remind my Gym Ladies to never compare yourself to the girls you see on Instagram in the gym,how can you compare your body you see standing on a normal angle to someone who’s in the gym flexing? Please remind yourself that everybody is different and that a lot of the time the photos people post to social media are not how they look all the time every day💪
#gym #musclenation #gymwear #derrimut247 #muscle #musclegrowth

فسيولوجيا (أليه) نمو العضلات 
بعد التمرين ، يقوم جسمك بإصلاح أو استبدال ألياف العضلات التالفة، حيث يتم دمج ألياف العضلات معًا لتشكيل خيوط بروتين عضلية جديدة أو عضل ليفي. 
هذه الخلايا العضلية التي يتم إصلاحها تزداد عددا و سماكة مما يؤدي الى تضخيم و نمو العضلات. ملاحظه: بناء الالياف العضليه لا يحدث أثناء رفع الأثقال بل يحدث أثناء الراحة.

إذا كيف يمكنك بالفعل إضافة خلايا عضليه إلى خلايا العضلات الخاصة بك؟ هذا هو المكان الذي تأتي فيه خلايا خاصه تسمى "الأقمار الصناعية" وتتصرف مثل الخلايا الجذعية لعضلاتك. عند تفعيلها ، فإنها تساعد على إضافة المزيد من النوى إلى خلايا العضلات وبالتالي تسهم بشكل مباشر في نمو الخلايا العضلية.

قد يكون تنشيط خلايا الأقمار الصناعية هو العامل الجيني المفرق بين الافراد؛ ما يجعل البعض لديه عضلات تنمو بشكل اسرع من غيره.

إذن يصبح السؤال هو كيف تقوم بتنشيط خلايا القمر الصناعي هذه لزيادة نمو العضلات؟ انظر الى البوست 😉💙 The Physiology Of Muscle Growth

After you workout, your body repairs or replaces damaged muscle fibers through a cellular process where it fuses muscle fibers together to form new muscle protein strands or myofibrils. These repaired myofibrils increase in thickness and number to create muscle hypertrophy (growth). Muscle growth occurs whenever the rate of muscle protein synthesis is greater than the rate of muscle protein breakdown. This adaption, however, does not happen while you actually lift the weights. Instead, it occurs while you REST.

So how do you actually add muscle to your muscle cells? This is where Satellite cells come in and act like stem cells for your muscles. When activated, they help to add more nuclei to the muscle cells and therefore contribute directly to the growth of myofibrils (muscle cells). Activating these satellite cells may be the difference between what allows certain “genetic freaks” to grow massive muscles and what makes other people “hard-gainers.” So then the question becomes, how do you activate these satellite cells to increase muscle growth? Look to the post 😉💙

فسيولوجيا (أليه) نمو العضلات
بعد التمرين ، يقوم جسمك بإصلاح أو استبدال ألياف العضلات التالفة، حيث يتم دمج ألياف العضلات معًا لتشكيل خيوط بروتين عضلية جديدة أو عضل ليفي.
هذه الخلايا العضلية التي يتم إصلاحها تزداد عددا و سماكة مما يؤدي الى تضخيم و نمو العضلات. ملاحظه: بناء الالياف العضليه لا يحدث أثناء رفع الأثقال بل يحدث أثناء الراحة.

إذا كيف يمكنك بالفعل إضافة خلايا عضليه إلى خلايا العضلات الخاصة بك؟ هذا هو المكان الذي تأتي فيه خلايا خاصه تسمى "الأقمار الصناعية" وتتصرف مثل الخلايا الجذعية لعضلاتك. عند تفعيلها ، فإنها تساعد على إضافة المزيد من النوى إلى خلايا العضلات وبالتالي تسهم بشكل مباشر في نمو الخلايا العضلية.

قد يكون تنشيط خلايا الأقمار الصناعية هو العامل الجيني المفرق بين الافراد؛ ما يجعل البعض لديه عضلات تنمو بشكل اسرع من غيره.

إذن يصبح السؤال هو كيف تقوم بتنشيط خلايا القمر الصناعي هذه لزيادة نمو العضلات؟ انظر الى البوست 😉💙 The Physiology Of Muscle Growth

After you workout, your body repairs or replaces damaged muscle fibers through a cellular process where it fuses muscle fibers together to form new muscle protein strands or myofibrils. These repaired myofibrils increase in thickness and number to create muscle hypertrophy (growth). Muscle growth occurs whenever the rate of muscle protein synthesis is greater than the rate of muscle protein breakdown. This adaption, however, does not happen while you actually lift the weights. Instead, it occurs while you REST.

So how do you actually add muscle to your muscle cells? This is where Satellite cells come in and act like stem cells for your muscles. When activated, they help to add more nuclei to the muscle cells and therefore contribute directly to the growth of myofibrils (muscle cells). Activating these satellite cells may be the difference between what allows certain “genetic freaks” to grow massive muscles and what makes other people “hard-gainers.” So then the question becomes, how do you activate these satellite cells to increase muscle growth? Look to the post 😉💙

Everyday we are faced with opportunities. Some are good, some are bad, some are hard, others are easier but, are they?
-
-
To take an easy option seems logical. It’s easy but, are you happy? Can you live with that decision for the rest of your life knowing you lived a full and exciting life? -
-
I’ve never heard anyone say “to be successful, I didn’t have to work at it” because it’s not easy. Success, there’s another word which is usually perceived as financial! All the money in the world doesn’t add up to success if you are lonely and miserable. -
-
Everyday we are faced with opportunities, to be better, to work harder, to work on our relationships, to build relationships, to build a better world for younger generations. -
-
How you gonna spend your Monday? -
-
Get out there and get after it 😁👌🏻💪🏻
-
-
#calories #measuring #simplemethods #musclegrowth #weightmanagement #health #fitness #help #edinburgh #coaching #pt #onlinecoach #heretohelp #bodybuilder #knowledge #lifecoach #lifecoaching #nutrition #bodybuilding #Y3T #Y3Textremeperformance #TeamY3T #Y3Tdisciple #Redcon1 #higheststateofreadiness

Everyday we are faced with opportunities. Some are good, some are bad, some are hard, others are easier but, are they?
-
-
To take an easy option seems logical. It’s easy but, are you happy? Can you live with that decision for the rest of your life knowing you lived a full and exciting life? -
-
I’ve never heard anyone say “to be successful, I didn’t have to work at it” because it’s not easy. Success, there’s another word which is usually perceived as financial! All the money in the world doesn’t add up to success if you are lonely and miserable. -
-
Everyday we are faced with opportunities, to be better, to work harder, to work on our relationships, to build relationships, to build a better world for younger generations. -
-
How you gonna spend your Monday? -
-
Get out there and get after it 😁👌🏻💪🏻
-
-
#calories #measuring #simplemethods #musclegrowth #weightmanagement #health #fitness #help #edinburgh #coaching #pt #onlinecoach #heretohelp #bodybuilder #knowledge #lifecoach #lifecoaching #nutrition #bodybuilding #Y3T #Y3Textremeperformance #TeamY3T #Y3Tdisciple #Redcon1 #higheststateofreadiness

Morning rise and grind 💪🏼 with a lil extra cardio on the end cause I had a curry LN 😅🤦🏻‍♀️ •
•
•
•
•
•
•
#workout #fitness #motivation #goals #fmfitness #personaltrainer #soon #workhardplayhard #endurance #musclegrowth #weightloss #inprogress #gymshark #alphalete #workoutclothes #myprotein #nutrition

Morning rise and grind 💪🏼 with a lil extra cardio on the end cause I had a curry LN 😅🤦🏻‍♀️ •






#workout #fitness #motivation #goals #fmfitness #personaltrainer #soon #workhardplayhard #endurance #musclegrowth #weightloss #inprogress #gymshark #alphalete #workoutclothes #myprotein #nutrition

Hamstring focus in my workout.

Having a problem with your squat technique? It might be weak and short hamstring.
Because your hamstrings cross the knee and hip joints, they bend your knees and draw your hips backwards. So have a stretched and strong hamstring helps to get lower during the squat and keep the correct technique.

Conclusion:
Hamstrings contribute to functional motion, speed, mobility and stabilization of knees, hips and spine.

Make sure you work your hamstring! ☝

Having trouble or need help with training? Drop me a 📩 kamilhlinapt@gmail.com
PT Sessions available.

Hamstring focus in my workout.

Having a problem with your squat technique? It might be weak and short hamstring.
Because your hamstrings cross the knee and hip joints, they bend your knees and draw your hips backwards. So have a stretched and strong hamstring helps to get lower during the squat and keep the correct technique.

Conclusion:
Hamstrings contribute to functional motion, speed, mobility and stabilization of knees, hips and spine.

Make sure you work your hamstring! ☝

Having trouble or need help with training? Drop me a 📩 kamilhlinapt@gmail.com
PT Sessions available.