#musclegrowth

Tag posts on Instagram

231.6k posts

Top Posts

QUICK BICEPS-GUIDE 💪🏽
—
To make sure that everyone of you is making solid biceps gains, pay attention to those five key aspects at biceps growth.
—
1.High Frequency
Train your biceps between 2-4 times a week.
2.High Volume
Mostly your biceps tolerates a lot of volume so make sure you do a lot of volume
3.Less Weight
It doesn’t matter how much you can curl. Mind Muscle Connection > Weight!
4.Good Pump
A very good pump is a good indicator that your training is successful
5.Variation
Make sure to have a good variation in your training routine. Mention every head and function of your bicep.
—
If your goal is to grow your biceps, you should definitely mention those five aspects.
Keep growing folks 💪🏽.
—
💡What do you think is very important for biceps growth?💡
—
#fitness #bodybuilding #naturalbodybuilding #naturalbodybuilder #biceps #bizeps #gnbf #bicepsworkout #bicepscurls #bicepsflex #bicepstraining #triceps #trizeps #rockanutrition #musclegrowth #muscle #muskelaufbau #krafttraining #myprotein #jumpersfitness #teemoscience #probroarmy #hammerstrength #bodybuildingcom #bodybuildingnation

QUICK BICEPS-GUIDE 💪🏽

To make sure that everyone of you is making solid biceps gains, pay attention to those five key aspects at biceps growth.

1.High Frequency
Train your biceps between 2-4 times a week.
2.High Volume
Mostly your biceps tolerates a lot of volume so make sure you do a lot of volume
3.Less Weight
It doesn’t matter how much you can curl. Mind Muscle Connection > Weight!
4.Good Pump
A very good pump is a good indicator that your training is successful
5.Variation
Make sure to have a good variation in your training routine. Mention every head and function of your bicep.

If your goal is to grow your biceps, you should definitely mention those five aspects.
Keep growing folks 💪🏽.

💡What do you think is very important for biceps growth?💡

#fitness #bodybuilding #naturalbodybuilding #naturalbodybuilder #biceps #bizeps #gnbf #bicepsworkout #bicepscurls #bicepsflex #bicepstraining #triceps #trizeps #rockanutrition #musclegrowth #muscle #muskelaufbau #krafttraining #myprotein #jumpersfitness #teemoscience #probroarmy #hammerstrength #bodybuildingcom #bodybuildingnation

5 NO GO‘S FOR MUSCLEGROWTH ⛔️
—
If your goal is max. musclegrowth, you should definitely avoid these five things.
-
1.alcohol
2.cigarettes
3.caloric deficit
4.inconsistency
5.missing mind-muscle-connection
—
There are way more than this five no go‘s but you should definitely pay those five attention!
—
💡Tell me one more No Go💡
—
#fitness #bodybuilding #naturalbodybuilding #naturalbodybuilder #bizeps #biceps #gnbf #bizepstraining #bicepsflex #bicepscurls #bicepscurl #trizeps #triceps #rockanutrition #musclegrowth #muskelaufbau #krafttraining #muskeln #myprotein #teemoscience #probroarmy #jumpersfitness #hammerstrength #bodybuildinglifestyle #bodybuildingnation

5 NO GO‘S FOR MUSCLEGROWTH ⛔️

If your goal is max. musclegrowth, you should definitely avoid these five things.
-
1.alcohol
2.cigarettes
3.caloric deficit
4.inconsistency
5.missing mind-muscle-connection

There are way more than this five no go‘s but you should definitely pay those five attention!

💡Tell me one more No Go💡

#fitness #bodybuilding #naturalbodybuilding #naturalbodybuilder #bizeps #biceps #gnbf #bizepstraining #bicepsflex #bicepscurls #bicepscurl #trizeps #triceps #rockanutrition #musclegrowth #muskelaufbau #krafttraining #muskeln #myprotein #teemoscience #probroarmy #jumpersfitness #hammerstrength #bodybuildinglifestyle #bodybuildingnation

FITNESS?

This is what is defined as FITNESS.

Running at the age of 80 and 103 when people find it hard even move is truly inspiring.

_

This is possible only if you KEEP MOVING.

The sooner you realise, the better it is for your health.

_

Follow 👉 @fitculprit_by_hora .
.
.

______________________________________
𝗗𝗠 𝗙𝗢𝗥 𝗢𝗡𝗟𝗜𝗡𝗘 𝗖𝗢𝗡𝗦𝗨𝗟𝗧𝗔𝗧𝗜𝗢𝗡🌟
______________________________________

FITNESS?

This is what is defined as FITNESS.

Running at the age of 80 and 103 when people find it hard even move is truly inspiring.

_

This is possible only if you KEEP MOVING.

The sooner you realise, the better it is for your health.

_

Follow 👉 @fitculprit_by_hora .
.
.

______________________________________
𝗗𝗠 𝗙𝗢𝗥 𝗢𝗡𝗟𝗜𝗡𝗘 𝗖𝗢𝗡𝗦𝗨𝗟𝗧𝗔𝗧𝗜𝗢𝗡🌟
______________________________________

DO YOU AGREE? by @kadefit⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Follow @healthy.fitness_01 for more motivation like this⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Why do  you lift?  I want to hear from you below⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
#musclebuilding #naturalmuscle #workout #buildmuscle #muscle #gymload #naturalbodybuilding #fitnessmotivation #musclegrowth #musclegain #gainweight #finessmotivation #bodybuildingmotivation #gymtip #goals #fitspo #musclescience #workoutroutine #musclemass #naturalbodybuilder #musclestrength #exerciseprogram #workoutroutine
#fitnessmodel #bodybuildinglifestyle

DO YOU AGREE? by @kadefit ⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Follow @healthy.fitness_01 for more motivation like this⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Why do you lift? I want to hear from you below⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
#musclebuilding   #naturalmuscle   #workout   #buildmuscle   #muscle   #gymload   #naturalbodybuilding   #fitnessmotivation   #musclegrowth   #musclegain   #gainweight   #finessmotivation   #bodybuildingmotivation   #gymtip   #goals   #fitspo   #musclescience   #workoutroutine   #musclemass   #naturalbodybuilder   #musclestrength   #exerciseprogram   #workoutroutine
#fitnessmodel   #bodybuildinglifestyle

🙌🏼 Weighted Ab Circuit For the Win 🙌🏼
•
Happy Monday team hope you’re all killing this start to the week after a beaut weekend!
•
When it comes to training your abs it’s easy to forget that they’re are just like other muscles and need progressive overload to build them!
•
So if you’re looking to build a well defined set of abs you need to make sure you’ve got some weighted exercises in there 👍🏼 Here’s my favourite weighted ab Circuit for you to try 🙌🏼
•
1️⃣ Kettlebell Crunch x20
2️⃣ Russian Twists x20
3️⃣ Cable Twists x10 (each side)
•
♻️ Take a minute rest after each circuit and repeat three times.
•
Give this a go next time you’re in the gym and be prepared to feel that amazing ab burn 🔥🔥🔥
•
#musclefibres #beavisionary #ukfitness #athletictraining #gyminspiration #gymaddicts #fitnessaddiction #fitnessworkout #musclegrowth #getstrong #gymfit #fitnessbody #fitmotivation #igfit #workoutmotivation #fitspiration #progress #fitnessjourney #fitness #fitnesslifestyle #abs #ab #abworkout #absworkout #abscircuit #abcircuit #abtraining #abstraining

🙌🏼 Weighted Ab Circuit For the Win 🙌🏼

Happy Monday team hope you’re all killing this start to the week after a beaut weekend!

When it comes to training your abs it’s easy to forget that they’re are just like other muscles and need progressive overload to build them!

So if you’re looking to build a well defined set of abs you need to make sure you’ve got some weighted exercises in there 👍🏼 Here’s my favourite weighted ab Circuit for you to try 🙌🏼

1️⃣ Kettlebell Crunch x20
2️⃣ Russian Twists x20
3️⃣ Cable Twists x10 (each side)

♻️ Take a minute rest after each circuit and repeat three times.

Give this a go next time you’re in the gym and be prepared to feel that amazing ab burn 🔥🔥🔥

#musclefibres #beavisionary #ukfitness #athletictraining #gyminspiration #gymaddicts #fitnessaddiction #fitnessworkout #musclegrowth #getstrong #gymfit #fitnessbody #fitmotivation #igfit #workoutmotivation #fitspiration #progress #fitnessjourney #fitness #fitnesslifestyle #abs #ab #abworkout #absworkout #abscircuit #abcircuit #abtraining #abstraining

🔥Common misconceptions in fitness 🔥
.
Follow @dancudes .
There are many misconceptions in the fitness industry. We all know about the misconceptions towards carbs and fasting and all that, but there are also misconceptions that lead people (including myself years ago) to think you have to train 7 days a week at the highest possible intensity to get the quickest possible results. This often leads to overtraining, poor health, fatigue, lack of recovery and lack of results unfortunately. You don't have to obliterate your body to get results and doing so won't get you faster ones. Quite opposite actually. Be patient, train intelligently, focus on recovery and get results.
.
➡️Follow @dancudes
➡️Follow @dancudes
➡️Follow @dancudes
.
#squats #deadlifts #workoutroutine #musclegain #workouts #buildmuscle #musclebuilding #weightgain #postworkoutmeal #sportsnutrition #upperbody #jacked #liftweights #leangains #proteins #musclemass #buildingmuscle #musclegains #gainmuscle #musclegrowth #strengthening #physiology #fittips #gymtips #fitnessmeals #workouttips #goodworkout #gainzz #preworkoutsnack

🔥Common misconceptions in fitness 🔥
.
Follow @dancudes .
There are many misconceptions in the fitness industry. We all know about the misconceptions towards carbs and fasting and all that, but there are also misconceptions that lead people (including myself years ago) to think you have to train 7 days a week at the highest possible intensity to get the quickest possible results. This often leads to overtraining, poor health, fatigue, lack of recovery and lack of results unfortunately. You don't have to obliterate your body to get results and doing so won't get you faster ones. Quite opposite actually. Be patient, train intelligently, focus on recovery and get results.
.
➡️Follow @dancudes
➡️Follow @dancudes
➡️Follow @dancudes
.
#squats #deadlifts #workoutroutine #musclegain #workouts #buildmuscle #musclebuilding #weightgain #postworkoutmeal #sportsnutrition #upperbody #jacked #liftweights #leangains #proteins #musclemass #buildingmuscle #musclegains #gainmuscle #musclegrowth #strengthening #physiology #fittips #gymtips #fitnessmeals #workouttips #goodworkout #gainzz #preworkoutsnack

🚨FOLLOW @tomthetrainerfitness TODAY IF YOU WANT TO BREAKTHROUGH YOUR FITNESS BARRIERS!!🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀ 💪I'm offering 40% off my Beginners Fast Fat Loss Frequency Program until February 24th! If you are in your first year of lifting and want to lose at least 20lbs of body fat go to the link in my Bio right now! 💪⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
WHEN YOU DO SOMETHING NEW! by @tomthetrainerfitness⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
😤 This applies To Any Part Of Your Life, Not Just Fitness⠀⠀⠀⠀⠀⠀⠀⠀⠀
____⠀⠀⠀⠀⠀⠀⠀⠀⠀
People will laugh and make fun of you for doing things because in reality they are scared to give it a try.. they’re nervous to look like a fool trying to get in shape, they’re too nervous to try out something new like yoga that they’ve never done before.. they’re scared to follow their own dreams so instead they will make fun of you⠀⠀⠀⠀⠀⠀⠀⠀⠀
_____⠀⠀⠀⠀⠀⠀⠀⠀⠀
My message to all of you today is to block out all negativity. You make the changes you need to make your life better for you. Don’t ever not do something that you want to do because you’re afraid of what others might say because one day they’ll look at you and say damn I wish I did that and you’ll be their motivation.⠀⠀⠀⠀⠀⠀⠀⠀⠀
____⠀⠀⠀⠀⠀⠀⠀⠀⠀
Today’s a good day to have a good day, take advantage of today everyone!!⠀⠀⠀⠀⠀⠀⠀⠀⠀
_____⠀⠀⠀⠀⠀⠀⠀⠀⠀
Caption by @selfcultured_ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
.

🚨FOLLOW @tomthetrainerfitness TODAY IF YOU WANT TO BREAKTHROUGH YOUR FITNESS BARRIERS!!🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀ 💪I'm offering 40% off my Beginners Fast Fat Loss Frequency Program until February 24th! If you are in your first year of lifting and want to lose at least 20lbs of body fat go to the link in my Bio right now! 💪⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
WHEN YOU DO SOMETHING NEW! by @tomthetrainerfitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
😤 This applies To Any Part Of Your Life, Not Just Fitness⠀⠀⠀⠀⠀⠀⠀⠀⠀
____⠀⠀⠀⠀⠀⠀⠀⠀⠀
People will laugh and make fun of you for doing things because in reality they are scared to give it a try.. they’re nervous to look like a fool trying to get in shape, they’re too nervous to try out something new like yoga that they’ve never done before.. they’re scared to follow their own dreams so instead they will make fun of you⠀⠀⠀⠀⠀⠀⠀⠀⠀
_____⠀⠀⠀⠀⠀⠀⠀⠀⠀
My message to all of you today is to block out all negativity. You make the changes you need to make your life better for you. Don’t ever not do something that you want to do because you’re afraid of what others might say because one day they’ll look at you and say damn I wish I did that and you’ll be their motivation.⠀⠀⠀⠀⠀⠀⠀⠀⠀
____⠀⠀⠀⠀⠀⠀⠀⠀⠀
Today’s a good day to have a good day, take advantage of today everyone!!⠀⠀⠀⠀⠀⠀⠀⠀⠀
_____⠀⠀⠀⠀⠀⠀⠀⠀⠀
Caption by @selfcultured_ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
.

Why muscle soreness is not a good indication of an effective workout 👇🏻👇🏻
.
Many people chase after the sensation of being so sore after a workout & when that doesn’t happen, they feel the workout wasn’t “good” or that they haven’t done enough. However, if your goal is to build muscle, burn fat, increase strength, etc., then chasing soreness is NOT an effective way to train.
.
Muscle soreness following a workout is known as Delayed Onset Muscle Soreness (aka DOMS) and it is experienced about 24-72 hours after a new / unaccustomed workout or activity. If you do not experience DOMS after a workout, it DOES NOT mean your workout was less effective. In many cases, this is a sign that your body is becoming more familiar with working out and recovering better!
.
some GOOD indicators of an effective workout 👇🏻
✔️ increasing strength each session (progressive overload)
✔️ improving exercise form / movement quality
✔️ experiencing an elevated mood & feeling energized post workout
.
yes you want to feel like you’ve challenged yourself but you don’t want to feel dead! 💀 & you should definitely be taking rest days. Remember more does not always mean better!

Why muscle soreness is not a good indication of an effective workout 👇🏻👇🏻
.
Many people chase after the sensation of being so sore after a workout & when that doesn’t happen, they feel the workout wasn’t “good” or that they haven’t done enough. However, if your goal is to build muscle, burn fat, increase strength, etc., then chasing soreness is NOT an effective way to train.
.
Muscle soreness following a workout is known as Delayed Onset Muscle Soreness (aka DOMS) and it is experienced about 24-72 hours after a new / unaccustomed workout or activity. If you do not experience DOMS after a workout, it DOES NOT mean your workout was less effective. In many cases, this is a sign that your body is becoming more familiar with working out and recovering better!
.
some GOOD indicators of an effective workout 👇🏻
✔️ increasing strength each session (progressive overload)
✔️ improving exercise form / movement quality
✔️ experiencing an elevated mood & feeling energized post workout
.
yes you want to feel like you’ve challenged yourself but you don’t want to feel dead! 💀 & you should definitely be taking rest days. Remember more does not always mean better!

🚨FOLLOW @tomthetrainerfitness TODAY IF YOU WANT TO BREAKTHROUGH YOUR FITNESS BARRIERS!!🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀ 💪I'm offering 40% off my Beginners Fast Fat Loss Frequency Program until February 24th! If you are in your first year of lifting and want to lose at least 20lbs of body fat go to the link in my Bio right now! 💪⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Nothing but 💪 by @purehealtnfitness⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
We always recommend the compounds like pull ups and rows for bicep growth... but this is a nice graphic showing how different isolation movements hit different heads. Nothing wrong with a few bicep curls to finish the pull day.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
What’s your favorite bicep movement? Comment below ⬇️⬇️⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Like this content? Follow below⬇️⬇️⬇️⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏻 Follow @tomthetrainerfitness 👈🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏻 Follow @tomthetrainerfitness 👈🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏻 Follow @tomthetrainerfitness 👈🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔥If you like this post, please comment/tag/share with a friend to give the best free fitness advice to as many people as possible!! Help me make a difference in everyone’s fitness goals. Thanks for following! Tom!🔥

🚨FOLLOW @tomthetrainerfitness TODAY IF YOU WANT TO BREAKTHROUGH YOUR FITNESS BARRIERS!!🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀ 💪I'm offering 40% off my Beginners Fast Fat Loss Frequency Program until February 24th! If you are in your first year of lifting and want to lose at least 20lbs of body fat go to the link in my Bio right now! 💪⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Nothing but 💪 by @purehealtnfitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
We always recommend the compounds like pull ups and rows for bicep growth... but this is a nice graphic showing how different isolation movements hit different heads. Nothing wrong with a few bicep curls to finish the pull day.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
What’s your favorite bicep movement? Comment below ⬇️⬇️⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Like this content? Follow below⬇️⬇️⬇️⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏻 Follow @tomthetrainerfitness 👈🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏻 Follow @tomthetrainerfitness 👈🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏻 Follow @tomthetrainerfitness 👈🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔥If you like this post, please comment/tag/share with a friend to give the best free fitness advice to as many people as possible!! Help me make a difference in everyone’s fitness goals. Thanks for following! Tom!🔥

Most Recent

HORRID DAY = BEAST TIME IN GYM.

Today I was yelled at by a customer who got mad because I simply asked her to repeat her order. I was called ugly.

I came home to pee in the house from the dog, and not to mention had to write a good “friend” off- all of this was taken out in the gym!

HORRID DAY = BEAST TIME IN GYM.

Today I was yelled at by a customer who got mad because I simply asked her to repeat her order. I was called ugly.

I came home to pee in the house from the dog, and not to mention had to write a good “friend” off- all of this was taken out in the gym!

STRENGTH VS. HYPERTROPHY by @yo_raman_jaat_
-
If you enjoy my content, make sure to follow me, @fitnes_town for daily fitness content 😁.
-
The difference between strength and hyPERtrophy is a topic I’ve discussed multiple times. However, it’s still one of the most common questions I get. So, here is my explanation💪🏼.
-
Generally, lower reps are for strength and higher reps are for hypertrophy (size). However, most of us are trying to get bigger and stronger. Additionally, building strength helps with hypertrophy (size) as well. Therefore, you shouldn't be doing one or the other but instead should incorporate both.
-
How you incorporate both can vary. You can follow an upper/lower split or push/pull/legs where you have dedicated strength days and dedicated hypertrophy days. Another option is to start every workout with a main compound lift (like bench or squats) and work in low rep ranges for strength. After that lift, the rest of the workout would be focused on hypertrophy (higher reps). A third option is to separate your training into blocks focused on strength cycles and hypertrophy cycles.
-
Theoretically, you can gain strength without gaining size although the two go hand in hand and incorporating both will likely yield better results no matter what your primary goal is. Furthermore, you should always be focused on progressive overload (adding more weight and/or reps over time) on both strength and hypertrophy workouts if you want to continue progressing.
-
#gymfitunion#hypertrophy #strengthtraining #buildmuscle #musclegains #leangains #strengthgains #weightlifting #lifting #liftingweights #howtobuildmuscle #weighttraining #gains #musclegrowth #fitnesstips #workouttips

STRENGTH VS. HYPERTROPHY by @yo_raman_jaat_
-
If you enjoy my content, make sure to follow me, @fitnes_town for daily fitness content 😁.
-
The difference between strength and hyPERtrophy is a topic I’ve discussed multiple times. However, it’s still one of the most common questions I get. So, here is my explanation💪🏼.
-
Generally, lower reps are for strength and higher reps are for hypertrophy (size). However, most of us are trying to get bigger and stronger. Additionally, building strength helps with hypertrophy (size) as well. Therefore, you shouldn't be doing one or the other but instead should incorporate both.
-
How you incorporate both can vary. You can follow an upper/lower split or push/pull/legs where you have dedicated strength days and dedicated hypertrophy days. Another option is to start every workout with a main compound lift (like bench or squats) and work in low rep ranges for strength. After that lift, the rest of the workout would be focused on hypertrophy (higher reps). A third option is to separate your training into blocks focused on strength cycles and hypertrophy cycles.
-
Theoretically, you can gain strength without gaining size although the two go hand in hand and incorporating both will likely yield better results no matter what your primary goal is. Furthermore, you should always be focused on progressive overload (adding more weight and/or reps over time) on both strength and hypertrophy workouts if you want to continue progressing.
-
#gymfitunion #hypertrophy #strengthtraining #buildmuscle #musclegains #leangains #strengthgains #weightlifting #lifting #liftingweights #howtobuildmuscle #weighttraining #gains #musclegrowth #fitnesstips #workouttips

Wow 8 weeks out @icn_wa time is just flying by!! My coach @aliciagowans_wbffpro is happy with where I’m at and I’m really happy as well. I’m feeling strong, focused, a little tired, a little (sometimes a lot) hungry, but I’ve got this!! I’m not a heels person so I’m working really hard on my posing, but definitely can’t wait for the posing classes to commence to really get it down to a fine art and running smoothly.

Wow 8 weeks out @icn_wa time is just flying by!! My coach @aliciagowans_wbffpro is happy with where I’m at and I’m really happy as well. I’m feeling strong, focused, a little tired, a little (sometimes a lot) hungry, but I’ve got this!! I’m not a heels person so I’m working really hard on my posing, but definitely can’t wait for the posing classes to commence to really get it down to a fine art and running smoothly.

Posted @withregram • @allmaxtraining Get double💥 the IMPACT and the kind of motivation you need to train with intensity! IMPACT Igniter drives extreme energy through a powerful blend of intense stimulants and advanced focus through cognitive enhancement agents.
•
IMPACT Pump will help you power the pump and grow the muscle with GlycerPump Powder for vein-popping vascularity.💪
•
Trouble with those darn pre-workout clumps? Intense ingredients have the tendency to easily clump up! So make sure you store your PRE in a cool and dry space.
‼️Tip: If clumping occurs freeze for 24 hours and then shake vigorously. 
__
#ALLMAXTraining #preworkout #impactigniter #impactpump #musclegrowth #musclepump #teamallmax  #iamextreme #igfit #igfitness #biggerpump

Posted @withregram@allmaxtraining Get double💥 the IMPACT and the kind of motivation you need to train with intensity! IMPACT Igniter drives extreme energy through a powerful blend of intense stimulants and advanced focus through cognitive enhancement agents.

IMPACT Pump will help you power the pump and grow the muscle with GlycerPump Powder for vein-popping vascularity.💪

Trouble with those darn pre-workout clumps? Intense ingredients have the tendency to easily clump up! So make sure you store your PRE in a cool and dry space.
‼️Tip: If clumping occurs freeze for 24 hours and then shake vigorously. 
__
#ALLMAXTraining #preworkout #impactigniter #impactpump #musclegrowth #musclepump #teamallmax #iamextreme #igfit #igfitness #biggerpump

🔥(Water fried) chicken thighs🔥
I used water as my "oil". Just be sure to cover the chicken so they don't get dry.  I never measure anything so this is all personal preference on how much or little you'd want. I slathered the thighs in the following:
• big and small bell peppers
• mini tomatoes • green onion
• minced garlic- 1/4tsp
• chicken bouillon- 1/4tsp
• garlic and onion powder
• garlic salt and pepper
▪︎Ready in about 10 minutes and serve over rice🤤
.
.
#nomnom #sogood #chickenthighs #eathealthy #planahead #chef #igfitfam #igfitchick #igfit #fitchick #inbabikini #musclegrowth #girlswholift #girlswithmuscle #girlswhosquat #naturalathlete

🔥(Water fried) chicken thighs🔥
I used water as my "oil". Just be sure to cover the chicken so they don't get dry. I never measure anything so this is all personal preference on how much or little you'd want. I slathered the thighs in the following:
• big and small bell peppers
• mini tomatoes • green onion
• minced garlic- 1/4tsp
• chicken bouillon- 1/4tsp
• garlic and onion powder
• garlic salt and pepper
▪︎Ready in about 10 minutes and serve over rice🤤
.
.
#nomnom #sogood #chickenthighs #eathealthy #planahead #chef #igfitfam #igfitchick #igfit #fitchick #inbabikini #musclegrowth #girlswholift #girlswithmuscle #girlswhosquat #naturalathlete

Throw back Thursday to me winning my first Arm Wrestling contest. Been three years since and I learned so much since. Of Course, #MarcioBarboza WAL world Champ, giving me my award. Gosh I was huge and heavy back then. I trained naturally for this and just eat and eat, and I came out gigantic. Whether a person does it naturally or not is none of my business. People claim hardcore natty, and then they take pictures with dudes and post them up, who take millions of dollars worth of Gear, admittedly; Kinda hypocritical 🤔.. I love all walks of life. People make mistakes. Let’s grow and help each other out. I learn new natural tricks a lot of the time and I share those tricks to help people out. People are just unaware of their actions and it’s up to us to lend an open hand to lift them up! Let’s grow together! #jesus #godfirst #dontcaststones #imperfectisperfect #armwrestling #wal #npc #ifbb #bodybuilding #musclegrowth #mentalgrowth #spiritualgrowth

Throw back Thursday to me winning my first Arm Wrestling contest. Been three years since and I learned so much since. Of Course, #MarcioBarboza WAL world Champ, giving me my award. Gosh I was huge and heavy back then. I trained naturally for this and just eat and eat, and I came out gigantic. Whether a person does it naturally or not is none of my business. People claim hardcore natty, and then they take pictures with dudes and post them up, who take millions of dollars worth of Gear, admittedly; Kinda hypocritical 🤔.. I love all walks of life. People make mistakes. Let’s grow and help each other out. I learn new natural tricks a lot of the time and I share those tricks to help people out. People are just unaware of their actions and it’s up to us to lend an open hand to lift them up! Let’s grow together! #jesus #godfirst #dontcaststones #imperfectisperfect #armwrestling #wal #npc #ifbb #bodybuilding #musclegrowth #mentalgrowth #spiritualgrowth

@nattyknowledge The Romanian deadlift (RDL), is an excellent exercise for targeting the hamstrings. However, some people might have trouble "feeling" their hamstrings being worked when performing this exercise.

By elevating your toes an inch or two (a small plate works beautifully), you can pre-stretch your hamstrings, which will create a greater stretch overall. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Elevating the toes is unnecessary for those that have tight hamstrings. If you are in this category, it is better to perform the RDL with your feet flat.

Created by @nattyknowledge ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#nattyknowledge #fitnessmadesimple #legday #leanmuscle #musclegain #leangains #musclebuilding #gymmotivation #fitnesschallenge #liftweights #postworkoutmeal #jacked #getinshape #weightlosscoach #losefat #musclemass #gainsville #buildingmuscle #journeytofit #trainhardorgohome #musclefood #trainlikeabeast #musclegrowth #workouttips #legdayworkout #musclebuilding #musclegrowth #naturalbodybuilding #preworkoutmeal #hypertrophy

@nattyknowledge The Romanian deadlift (RDL), is an excellent exercise for targeting the hamstrings. However, some people might have trouble "feeling" their hamstrings being worked when performing this exercise.

By elevating your toes an inch or two (a small plate works beautifully), you can pre-stretch your hamstrings, which will create a greater stretch overall. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Elevating the toes is unnecessary for those that have tight hamstrings. If you are in this category, it is better to perform the RDL with your feet flat.

Created by @nattyknowledge ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#nattyknowledge #fitnessmadesimple #legday #leanmuscle #musclegain #leangains #musclebuilding #gymmotivation #fitnesschallenge #liftweights #postworkoutmeal #jacked #getinshape #weightlosscoach #losefat #musclemass #gainsville #buildingmuscle #journeytofit #trainhardorgohome #musclefood #trainlikeabeast #musclegrowth #workouttips #legdayworkout #musclebuilding #musclegrowth #naturalbodybuilding #preworkoutmeal #hypertrophy

A quick recap: These tips helped me a ton!
⠀
1️⃣ Eat more! This doesn’t mean eat everything in sight, but make sure to consume a substantial amount of calories every day. Think like this... if you want to build a house and you have the plans and the workers, but no material, then it won’t get built. Same goes with muscle... you need a sufficient amount of protein, carbs, and fats as material to build up muscle mass. A good rule of thumb is to eat at least 1 gram of protein per lb. of body weight.
2️⃣ Focus on compound lifts. So many people want bigger arms and they start grinding out hundreds of bicep curls and tricep extensions, but don’t work on bench-press, overhead-press, deadlifts, and squats. The isolation exercises should be a cherry on the top, rather than the main workout.
3️⃣ Heavy weight. Just to be clear, don’t 1 rep max all the time, or try to lift weight that is too heavy for you. Instead, lift with moderately heavy weight to build strength, and include progressive overload into your lifting routine! If you don’t give your muscles a new stimulus, they probably won’t grow. If your curling 70lb. for an easy 3 sets of 10 reps, then try bumping the weight up to 75-80lb. As the weight goes up, you might only be able to get 5-6 reps per set, but now you have provided your muscles with a different stimulus, and your body will become stronger.
4️⃣ Don’t neglect other muscles. Yes, you can get big arms by just training arms, but proportion is important. The term “chicken legs” is a real thing. You don’t want to have big arms and tiny legs... trust me!
⠀
⠀
⠀#morningornight #biggerarms #bigbiceps #bigtriceps #musclegrowth #chickenlegs #chickenlegsyndrome #growingarms #howtogetbigarms #fitnessmotivation #fitness #fitnessjourney #fitnesstips

A quick recap: These tips helped me a ton!

1️⃣ Eat more! This doesn’t mean eat everything in sight, but make sure to consume a substantial amount of calories every day. Think like this... if you want to build a house and you have the plans and the workers, but no material, then it won’t get built. Same goes with muscle... you need a sufficient amount of protein, carbs, and fats as material to build up muscle mass. A good rule of thumb is to eat at least 1 gram of protein per lb. of body weight.
2️⃣ Focus on compound lifts. So many people want bigger arms and they start grinding out hundreds of bicep curls and tricep extensions, but don’t work on bench-press, overhead-press, deadlifts, and squats. The isolation exercises should be a cherry on the top, rather than the main workout.
3️⃣ Heavy weight. Just to be clear, don’t 1 rep max all the time, or try to lift weight that is too heavy for you. Instead, lift with moderately heavy weight to build strength, and include progressive overload into your lifting routine! If you don’t give your muscles a new stimulus, they probably won’t grow. If your curling 70lb. for an easy 3 sets of 10 reps, then try bumping the weight up to 75-80lb. As the weight goes up, you might only be able to get 5-6 reps per set, but now you have provided your muscles with a different stimulus, and your body will become stronger.
4️⃣ Don’t neglect other muscles. Yes, you can get big arms by just training arms, but proportion is important. The term “chicken legs” is a real thing. You don’t want to have big arms and tiny legs... trust me!


#morningornight #biggerarms #bigbiceps #bigtriceps #musclegrowth #chickenlegs #chickenlegsyndrome #growingarms #howtogetbigarms #fitnessmotivation #fitness #fitnessjourney #fitnesstips

💯REDEFINING “PROGRESS”
.
Yo -
.
Feel like you’re not making any progress?
.
Look again…
.
I’d argue this:
.
Your making progress, it’s just not progress that anyone sees (yet)
.
Huh?
.
Well, correct me if I’m wrong, but I feel like we think of progress as the stuff that’s going to get us attention/recognition
.
For example, posting a drastic transformation pic on IG, hitting a new PR in the gym for everyone to see, finally winning the award you’ve been after for years…
.
That’s not “progress,” those are outcomes. Outcomes that occur as a result of the progress you’ve been making behind the scenes for weeks, months, years, DECADES even…
.
So, just because nobody recognizes it yet doesn’t mean that you aren’t improving…
.
To further engrain this point, let me give you an example.
.
Let’s say you’re trying to gain muscle, so you start keeping track of your food (as you should)
.
Now, fast forward one month, and you’ve yet to see any progress in the mirror and your weight has stayed exactly the same.
.
On the surface, there’s no “progress” to be found
.
But, let’s put our detective hats on and look a little deeper…
.
In those four weeks, you’ve:
.
✅Gone from never tracking your food to feeling confident using MyFitnessPal to track
.
✅Gone from struggling to come close to your daily targets and now you’re hitting them like it’s nobody’s business
.
And many more victories that often fly under the radar
.
And you know what?
.
‼️Those forms of progress (hitting daily targets, becoming skilled in tracking your food) will LEAD to the desired outcome of muscle gain (or whatever your goal is) down the line
.
Make sense?
.
So, from a fellow Type-A individual, please stop beating yourself up. You’re progressing just fine :)
.
Need some extra help? Text me at 818-210-4351. I got you ❤️

💯REDEFINING “PROGRESS”
.
Yo -
.
Feel like you’re not making any progress?
.
Look again…
.
I’d argue this:
.
Your making progress, it’s just not progress that anyone sees (yet)
.
Huh?
.
Well, correct me if I’m wrong, but I feel like we think of progress as the stuff that’s going to get us attention/recognition
.
For example, posting a drastic transformation pic on IG, hitting a new PR in the gym for everyone to see, finally winning the award you’ve been after for years…
.
That’s not “progress,” those are outcomes. Outcomes that occur as a result of the progress you’ve been making behind the scenes for weeks, months, years, DECADES even…
.
So, just because nobody recognizes it yet doesn’t mean that you aren’t improving…
.
To further engrain this point, let me give you an example.
.
Let’s say you’re trying to gain muscle, so you start keeping track of your food (as you should)
.
Now, fast forward one month, and you’ve yet to see any progress in the mirror and your weight has stayed exactly the same.
.
On the surface, there’s no “progress” to be found
.
But, let’s put our detective hats on and look a little deeper…
.
In those four weeks, you’ve:
.
✅Gone from never tracking your food to feeling confident using MyFitnessPal to track
.
✅Gone from struggling to come close to your daily targets and now you’re hitting them like it’s nobody’s business
.
And many more victories that often fly under the radar
.
And you know what?
.
‼️Those forms of progress (hitting daily targets, becoming skilled in tracking your food) will LEAD to the desired outcome of muscle gain (or whatever your goal is) down the line
.
Make sense?
.
So, from a fellow Type-A individual, please stop beating yourself up. You’re progressing just fine :)
.
Need some extra help? Text me at 818-210-4351. I got you ❤️

How often do you consider cross-training when you’re planning your workouts? 〰️ Cross-training emphasizes mixing up workouts based on strength training, aerobics, and flexibility. This could be running and swimming 🏊🏽‍♀️ weight training and yoga 🧘🏻‍♂️& even football and ballet. .
.
“Cross-training limits the stress that occurs on a specific muscle group because different activities use muscles in slightly different ways.” -Elizabeth Quinn
.
.
#iambionic #riseabove #bionicnutrition #wellnessin2020 #crosstraining #musclegrowth #injuryreduction #flexibility #aerobics #workoutvariations

How often do you consider cross-training when you’re planning your workouts? 〰️ Cross-training emphasizes mixing up workouts based on strength training, aerobics, and flexibility. This could be running and swimming 🏊🏽‍♀️ weight training and yoga 🧘🏻‍♂️& even football and ballet. .
.
“Cross-training limits the stress that occurs on a specific muscle group because different activities use muscles in slightly different ways.” -Elizabeth Quinn
.
.
#iambionic #riseabove #bionicnutrition #wellnessin2020 #crosstraining #musclegrowth #injuryreduction #flexibility #aerobics #workoutvariations

Ate ~60g carbs preworkout and dang it freakin shows 💪🏻
.
.
Haven’t been hungry at breakfast so been eating my oats w my lunch and it makes for v nice pumps in the gym but also makes me not want to eat dinner until 5:30pm which then makes me not want to eat again before bed but I feel like this is working for me 🤙🏻 so we thriving .
.
I feel like a switch has been flipped where now I want to maintain weight but not for the sole purpose f getting more food, but for the fact that I’m feeling good & in a groove & I like the way I look and feel💃🏼 finally getting in the sweet spot .
.
More carbs more pumps more muscle LFG
.
.
#carbsarefriends #shoulderworkout #reversedieting #deltpump #offseasonfeels

Ate ~60g carbs preworkout and dang it freakin shows 💪🏻
.
.
Haven’t been hungry at breakfast so been eating my oats w my lunch and it makes for v nice pumps in the gym but also makes me not want to eat dinner until 5:30pm which then makes me not want to eat again before bed but I feel like this is working for me 🤙🏻 so we thriving .
.
I feel like a switch has been flipped where now I want to maintain weight but not for the sole purpose f getting more food, but for the fact that I’m feeling good & in a groove & I like the way I look and feel💃🏼 finally getting in the sweet spot .
.
More carbs more pumps more muscle LFG
.
.
#carbsarefriends #shoulderworkout #reversedieting #deltpump #offseasonfeels

🥑 TO LOSE YOUR WEIGHT EASILY 🔜 Visit 𝗟𝗜𝗡𝗞 𝗜𝗡 𝗕𝗜𝗢 👉 @slimfit.success ...
---
🥑 To join in with the 21 Day Smoothie Slim Detox, you will need to download the eBook from my website 📗📲
---
This eBook contains all of the information, recipes, shopping list and full step-by-step guide that you will need for the 21 days! 💚 You can download the eBook from the 𝗟𝗜𝗡𝗞 𝗜𝗡 𝗕𝗜𝗢 👉 @slimfit.success

🥑 TO LOSE YOUR WEIGHT EASILY 🔜 Visit 𝗟𝗜𝗡𝗞 𝗜𝗡 𝗕𝗜𝗢 👉 @slimfit.success ...
---
🥑 To join in with the 21 Day Smoothie Slim Detox, you will need to download the eBook from my website 📗📲
---
This eBook contains all of the information, recipes, shopping list and full step-by-step guide that you will need for the 21 days! 💚 You can download the eBook from the 𝗟𝗜𝗡𝗞 𝗜𝗡 𝗕𝗜𝗢 👉 @slimfit.success

Spending a couple of days on the road - a quick trip to Santa Barbara. Figured I’d knock off a few pics at the same time. Hotel room lighting can be tricky but this one turned out pretty good. What do you think?

Spending a couple of days on the road - a quick trip to Santa Barbara. Figured I’d knock off a few pics at the same time. Hotel room lighting can be tricky but this one turned out pretty good. What do you think?

Sorry y’all, I’ve been MIA.
.
My job has been under cyber attack so its been a little crazy but I’m happy that I was finally able to get a good workout in, courtesy of @paleomg’s new power program!
.
This beginner workout will have your legs fired up, in a good way. Every time I do her workouts, I always end up drenched in sweat.
.
Y’all know I’m the queen of improvising and since I didn’t have a step bench at home, my fireplace did the trick.
.
// BEGINNER WORKOUT //
🔥 High Knee Step-Ups
🔥 Speed Step-Ups
🔥 BodyWeight Sumo Squats
🔥 Banded Donkey Kicks
🔥 Step Lunges
🔥 Lateral Banded Walk
.
Band: @cristinacapron
.
.
.
#loseweightnaturally #curvyfitness #curvygirlfitness #fithasnosize #focused2bfit #healthylivingjourney #workoutselfie #healthchoices #slimmingdown #losingweightjourney#bemindful #weightlost #healthybodyhealthymind #musclegrowth #resistancetraining#wellnessjourney #icandothis #followmyjourney #weightlosscommunity #strongereveryday #athomegym

Sorry y’all, I’ve been MIA.
.
My job has been under cyber attack so its been a little crazy but I’m happy that I was finally able to get a good workout in, courtesy of @paleomg ’s new power program!
.
This beginner workout will have your legs fired up, in a good way. Every time I do her workouts, I always end up drenched in sweat.
.
Y’all know I’m the queen of improvising and since I didn’t have a step bench at home, my fireplace did the trick.
.
// BEGINNER WORKOUT //
🔥 High Knee Step-Ups
🔥 Speed Step-Ups
🔥 BodyWeight Sumo Squats
🔥 Banded Donkey Kicks
🔥 Step Lunges
🔥 Lateral Banded Walk
.
Band: @cristinacapron
.
.
.
#loseweightnaturally #curvyfitness #curvygirlfitness #fithasnosize #focused2bfit #healthylivingjourney #workoutselfie #healthchoices #slimmingdown #losingweightjourney #bemindful #weightlost #healthybodyhealthymind #musclegrowth #resistancetraining #wellnessjourney #icandothis #followmyjourney #weightlosscommunity #strongereveryday #athomegym

@maryna_oleksina_fitness
Whey Protein Concentrate has very low levels of fat and carbohydrates which helps you reduce unwanted body fat and increase overall lean muscle mass. It also has a very high nutritional value, and is one of the best dietary sources of high quality protein. It is highly digestible and absorbed quickly compared to other proteins.
@worldwidenutritionfl whey protein powder is perfectly formulated to enhance muscle growth, repair muscles and tissues, and boost recovery time. 
Available at www.worldwidenutrition.com or tap the link in my bio.
•
#supplementsthatwork #supplements #supplement #supps #supplementstore #supplementshop #wheyprotein #protein #proteinshake #proteinpowder #wheyproteinpowder #gains #gainz #musclegain #musclegrowth #growmusclesgrow #recovery #weightloss #leanmuscle #leanmusclemass

@maryna_oleksina_fitness
Whey Protein Concentrate has very low levels of fat and carbohydrates which helps you reduce unwanted body fat and increase overall lean muscle mass. It also has a very high nutritional value, and is one of the best dietary sources of high quality protein. It is highly digestible and absorbed quickly compared to other proteins.
@worldwidenutritionfl whey protein powder is perfectly formulated to enhance muscle growth, repair muscles and tissues, and boost recovery time.
Available at www.worldwidenutrition.com or tap the link in my bio.

#supplementsthatwork #supplements #supplement #supps #supplementstore #supplementshop #wheyprotein #protein #proteinshake #proteinpowder #wheyproteinpowder #gains #gainz #musclegain #musclegrowth #growmusclesgrow #recovery #weightloss #leanmuscle #leanmusclemass

Great little post on what you have to do to build great muscle. Progressive overload. The bigger you get, the bigger you lift.
.
Follow @fitaf83
Follow @fitaf83
. 
#Repost @jameskewfitness
• • • • • •
So many people get caught up in faddy exercise routines that they forget (or never learned) that the fundamental driver behind muscle growth is progressive overload.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣#alwaysoptimal #liftheavy #macros #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift #trainsmart #physique #caloriecounting #iifym #musclemass #onlinecoach #bodybuilding #onlinecoaching #chinup #bodybuildingfood #musclegrowth #leangains #leanbody #longevity #evidencebased #teamscience #losefatgainmuscle

Great little post on what you have to do to build great muscle. Progressive overload. The bigger you get, the bigger you lift.
.
Follow @fitaf83
Follow @fitaf83
.
#Repost @jameskewfitness
• • • • • •
So many people get caught up in faddy exercise routines that they forget (or never learned) that the fundamental driver behind muscle growth is progressive overload.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ #alwaysoptimal #liftheavy #macros #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift #trainsmart #physique #caloriecounting #iifym #musclemass #onlinecoach #bodybuilding #onlinecoaching #chinup #bodybuildingfood #musclegrowth #leangains #leanbody #longevity #evidencebased #teamscience #losefatgainmuscle

Another no filter back update. Once this construction is done I think I can get some better pics but I’m doing my best for the time being. My clients are making sure I do my pics! 1 more week. It’s crazy how much progress we are making. The group challenge where I’m doing what you’re doing is almost over but if anyone wants the hole 6 week plan let me know.  #goals
#training #followthrough #chest #shoulders #bench #bigpecs
#swfitnesschallenge #muscle #musclegrowth #fitness  #bettereveryday
#fitnesscoach #coach #crossfit #bodybuilding #powerlifting  #redcon1

One week away from the 6 week bigger chest and shoulders challenge. Join the party send me a dm!

Hit me up for personalized coaching or just basic programming. We can work together to reach your goals. 
Follow my Redcon1 link for 20% off the best supplements in the industry! Or use code T20SWanzer at checkout. 
http://www.redcon1.com/?aff=8813

Another no filter back update. Once this construction is done I think I can get some better pics but I’m doing my best for the time being. My clients are making sure I do my pics! 1 more week. It’s crazy how much progress we are making. The group challenge where I’m doing what you’re doing is almost over but if anyone wants the hole 6 week plan let me know. #goals
#training #followthrough #chest #shoulders #bench #bigpecs
#swfitnesschallenge #muscle #musclegrowth #fitness #bettereveryday
#fitnesscoach #coach #crossfit #bodybuilding #powerlifting #redcon1

One week away from the 6 week bigger chest and shoulders challenge. Join the party send me a dm!

Hit me up for personalized coaching or just basic programming. We can work together to reach your goals.
Follow my Redcon1 link for 20% off the best supplements in the industry! Or use code T20SWanzer at checkout.
http://www.redcon1.com/?aff=8813

Solid post from • @jameskewfitness -
-
People often talk about weight loss and fat loss as if they're the same thing.⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
They're not.⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Imagine we have 2 identical twins, called Larry and Barry. Both are overweight and weigh 90 kilos.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Larry decides he's going to lose weight by cutting his calories and doing lots of cardio and over the course of a year, he loses 15kg!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
However, when Larry reaches his goal weight of 75kg, he still can't work out why he's still got some belly fat left.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Barry, takes a different approach. Rather than doing cardio, he focusses on weight training and getting stronger in the gym. Barry also makes sure to eat enough protein to optimise muscle growth and recovery, whilst also making sure he is in a calorie deficit.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
The end result is that even though Barry and Larry have lost exactly the same amount of weight, Barry looks much leaner and more muscular than Larry!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
This is because Barry GAINED muscle, whilst losing fat. So even though he only dropped 15kg in body WEIGHT, he dropped 19kg of FAT!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Larry on the other hand actually lost some muscle mass, because he didn't lift weights or eat enough protein :(⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
That means only 12kg of the 15 kg he lost was fat.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
So, if you're thinking you need to 'focus on cardio to lose the weight first' and then later on intend to start weight training later on.. you're doing it wrong! ⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
The time to start lifting weights is NOW!⁣
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
#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 #iifym

Solid post from • @jameskewfitness -
-
People often talk about weight loss and fat loss as if they're the same thing.⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
They're not.⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Imagine we have 2 identical twins, called Larry and Barry. Both are overweight and weigh 90 kilos.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Larry decides he's going to lose weight by cutting his calories and doing lots of cardio and over the course of a year, he loses 15kg!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
However, when Larry reaches his goal weight of 75kg, he still can't work out why he's still got some belly fat left.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Barry, takes a different approach. Rather than doing cardio, he focusses on weight training and getting stronger in the gym. Barry also makes sure to eat enough protein to optimise muscle growth and recovery, whilst also making sure he is in a calorie deficit.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
The end result is that even though Barry and Larry have lost exactly the same amount of weight, Barry looks much leaner and more muscular than Larry!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
This is because Barry GAINED muscle, whilst losing fat. So even though he only dropped 15kg in body WEIGHT, he dropped 19kg of FAT!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Larry on the other hand actually lost some muscle mass, because he didn't lift weights or eat enough protein :(⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
That means only 12kg of the 15 kg he lost was fat.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
So, if you're thinking you need to 'focus on cardio to lose the weight first' and then later on intend to start weight training later on.. you're doing it wrong! ⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
The time to start lifting weights is NOW!⁣
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
#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 #iifym

405x10 DEADLIFT PR.
181lbs - No Seatbelt.
500lbs is coming 🐺

405x10 DEADLIFT PR.
181lbs - No Seatbelt.
500lbs is coming 🐺

#Repost @jameskewfitness
・・・
I see a lot of people sitting straight up when they perform the lat pulldown.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Sitting straight up puts more emphasis on your rear delts and upper back instead of your lats.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Instead, have a slight lean, straight upper back, slight curve in the lower back, chest puffed out and pull through the elbows.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Always avoid swinging the weight, as this momentum will rob your lats of the tension they need to grow!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Credit to @nattyknowledge for this great content!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Want to learn how to lose fat and get lean the right way?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#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

#Repost @jameskewfitness
・・・
I see a lot of people sitting straight up when they perform the lat pulldown.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Sitting straight up puts more emphasis on your rear delts and upper back instead of your lats.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Instead, have a slight lean, straight upper back, slight curve in the lower back, chest puffed out and pull through the elbows.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Always avoid swinging the weight, as this momentum will rob your lats of the tension they need to grow!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Credit to @nattyknowledge for this great content!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Want to learn how to lose fat and get lean the right way?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#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

Dumbbell Hammies and Glutes 🍑🔥
•
Barbell Squats and Barbell Deadlifts are not the only ways to target our hamstrings and glutes (though they are VERY important lifts). There are plenty of way to target our posterior chain without having to load up the bar. Especially if you are currently experiencing a lot of knee and low back pain, you need find more movements to target those legs 🔑 Here are 3 dumbbell movements that will light up those hammies and glutes‼️
•
1️⃣ Deficit Dumbbell Deadlifts
2️⃣ Staggered Stance RDLs
3️⃣ Lying Dumbbell Hamstring Curls
•
#legday #hamstrings #glutes #dumbbell #bootybuilding #nochickenlegs #musclegrowth #athlete #fitfam #bodybuilding #work

Dumbbell Hammies and Glutes 🍑🔥

Barbell Squats and Barbell Deadlifts are not the only ways to target our hamstrings and glutes (though they are VERY important lifts). There are plenty of way to target our posterior chain without having to load up the bar. Especially if you are currently experiencing a lot of knee and low back pain, you need find more movements to target those legs 🔑 Here are 3 dumbbell movements that will light up those hammies and glutes‼️

1️⃣ Deficit Dumbbell Deadlifts
2️⃣ Staggered Stance RDLs
3️⃣ Lying Dumbbell Hamstring Curls

#legday #hamstrings #glutes #dumbbell #bootybuilding #nochickenlegs #musclegrowth #athlete #fitfam #bodybuilding #work

Maverik the the Bully 
Took him a couple tries to get use to it but he got it eventually. Since i cant walk him yet beacause he still needs 2 more shots we gotta improvise.
#shredd#musclegrowth#Diet#bullymax

Maverik the the Bully
Took him a couple tries to get use to it but he got it eventually. Since i cant walk him yet beacause he still needs 2 more shots we gotta improvise.
#shredd #musclegrowth #Diet #bullymax

Sending positive vibes

Sending positive vibes

:
Smoked 2.0
•high energy
•enhanced performance
•thermogenic
-
Smoked 2.0 is a revised product by alchemy labs that is based off the original Smoked. Performance and energy wise, this product has always been great. But, in this series, they removed a large portion of the black pepper extract, making the product taste so much better!

@alchemy_labs 
@crossfitanomaly @crossfitseguin @burnnewbraunfels @9round_new_braunfels @jourdain_12_12 @mhwong_99 @jenhoranifbbpro @zaclangstoncresap @milton_vincik93 @jourdainsheronutritionspot 
#musclegrowth #fatloss #energy #mass #heronutritioncenter #heronutritioncenterseguin #heronutritioncentertakeover #alchemylabs #strength #size #ifbb #npc #bodybuilding #crossfit #powerlifting #oilfield

:
Smoked 2.0
•high energy
•enhanced performance
•thermogenic
-
Smoked 2.0 is a revised product by alchemy labs that is based off the original Smoked. Performance and energy wise, this product has always been great. But, in this series, they removed a large portion of the black pepper extract, making the product taste so much better!

@alchemy_labs
@crossfitanomaly @crossfitseguin @burnnewbraunfels @9round_new_braunfels @jourdain_12_12 @mhwong_99 @jenhoranifbbpro @zaclangstoncresap @milton_vincik93 @jourdainsheronutritionspot
#musclegrowth #fatloss #energy #mass #heronutritioncenter #heronutritioncenterseguin #heronutritioncentertakeover #alchemylabs #strength #size #ifbb #npc #bodybuilding #crossfit #powerlifting #oilfield

ABSSSS🔥🔥🔥
⠀⠀
I actually really enjoy doing ab circuits haha!!😝 They can be so quick and effective and just a little something extra to add to the end of your workout!✨
⠀⠀
WORKOUT🔥
Complete 30 each, 3-4 rounds
⠀⠀
1️⃣ 90-90 crunch

2️⃣ Plank jacks

3️⃣ Bicycle + Russian twist

4️⃣ V-up hold

5️⃣ Side plank star rotations

6️⃣ Windmill
⠀⠀
7️⃣ Corkscrew

8️⃣ Weighted flutter kicks

9️⃣ Side to side plank

Let me know if you give this one a try!💜
⠀⠀
SWIPE, SAVE, and TRY💦
⠀⠀
•
•
•
•
•
•
#abs #fitgirl #girlswithabs #abworkout #athomeworkout #athomeabs #abcircuit #fitness #health #wellness #musclegrowth #gymshark #gymshark66 #balance #getfitwithwhit #alivebywhitney #gymshark66challenge

ABSSSS🔥🔥🔥
⠀⠀
I actually really enjoy doing ab circuits haha!!😝 They can be so quick and effective and just a little something extra to add to the end of your workout!✨
⠀⠀
WORKOUT🔥
Complete 30 each, 3-4 rounds
⠀⠀
1️⃣ 90-90 crunch

2️⃣ Plank jacks

3️⃣ Bicycle + Russian twist

4️⃣ V-up hold

5️⃣ Side plank star rotations

6️⃣ Windmill
⠀⠀
7️⃣ Corkscrew

8️⃣ Weighted flutter kicks

9️⃣ Side to side plank

Let me know if you give this one a try!💜
⠀⠀
SWIPE, SAVE, and TRY💦
⠀⠀






#abs #fitgirl #girlswithabs #abworkout #athomeworkout #athomeabs #abcircuit #fitness #health #wellness #musclegrowth #gymshark #gymshark66 #balance #getfitwithwhit #alivebywhitney #gymshark66challenge

STRENGTH VS. HYPERTROPHY by @apfau
-
If you enjoy my content, make sure to follow me, @gym_fit_union for daily fitness content 😁.
-
The difference between strength and hyPERtrophy is a topic I’ve discussed multiple times. However, it’s still one of the most common questions I get. So, here is my explanation💪🏼.
-
Generally, lower reps are for strength and higher reps are for hypertrophy (size). However, most of us are trying to get bigger and stronger. Additionally, building strength helps with hypertrophy (size) as well. Therefore, you shouldn't be doing one or the other but instead should incorporate both.
-
How you incorporate both can vary. You can follow an upper/lower split or push/pull/legs where you have dedicated strength days and dedicated hypertrophy days. Another option is to start every workout with a main compound lift (like bench or squats) and work in low rep ranges for strength. After that lift, the rest of the workout would be focused on hypertrophy (higher reps). A third option is to separate your training into blocks focused on strength cycles and hypertrophy cycles.
-
Theoretically, you can gain strength without gaining size although the two go hand in hand and incorporating both will likely yield better results no matter what your primary goal is. Furthermore, you should always be focused on progressive overload (adding more weight and/or reps over time) on both strength and hypertrophy workouts if you want to continue progressing.
-
#gymfitunion#hypertrophy #strengthtraining #buildmuscle #musclegains #leangains #strengthgains #weightlifting #lifting #liftingweights #howtobuildmuscle #weighttraining #gains #musclegrowth #fitnesstips #workouttips

STRENGTH VS. HYPERTROPHY by @apfau
-
If you enjoy my content, make sure to follow me, @gym_fit_union for daily fitness content 😁.
-
The difference between strength and hyPERtrophy is a topic I’ve discussed multiple times. However, it’s still one of the most common questions I get. So, here is my explanation💪🏼.
-
Generally, lower reps are for strength and higher reps are for hypertrophy (size). However, most of us are trying to get bigger and stronger. Additionally, building strength helps with hypertrophy (size) as well. Therefore, you shouldn't be doing one or the other but instead should incorporate both.
-
How you incorporate both can vary. You can follow an upper/lower split or push/pull/legs where you have dedicated strength days and dedicated hypertrophy days. Another option is to start every workout with a main compound lift (like bench or squats) and work in low rep ranges for strength. After that lift, the rest of the workout would be focused on hypertrophy (higher reps). A third option is to separate your training into blocks focused on strength cycles and hypertrophy cycles.
-
Theoretically, you can gain strength without gaining size although the two go hand in hand and incorporating both will likely yield better results no matter what your primary goal is. Furthermore, you should always be focused on progressive overload (adding more weight and/or reps over time) on both strength and hypertrophy workouts if you want to continue progressing.
-
#gymfitunion #hypertrophy #strengthtraining #buildmuscle #musclegains #leangains #strengthgains #weightlifting #lifting #liftingweights #howtobuildmuscle #weighttraining #gains #musclegrowth #fitnesstips #workouttips

People often talk about weight loss and fat loss as if they're the same thing.⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
They're not.⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Imagine we have 2 identical twins, called Larry and Barry. Both are overweight and weigh 90 kilos.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Larry decides he's going to lose weight by cutting his calories and doing lots of cardio and over the course of a year, he loses 15kg!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
However, when Larry reaches his goal weight of 75kg, he still can't work out why he's still got some belly fat left.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Barry, takes a different approach. Rather than doing cardio, he focusses on weight training and getting stronger in the gym. Barry also makes sure to eat enough protein to optimise muscle growth and recovery, whilst also making sure he is in a calorie deficit.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
The end result is that even though Barry and Larry have lost exactly the same amount of weight, Barry looks much leaner and more muscular than Larry!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
This is because Barry GAINED muscle, whilst losing fat. So even though he only dropped 15kg in body WEIGHT, he dropped 19kg of FAT!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Larry on the other hand actually lost some muscle mass, because he didn't lift weights or eat enough protein :(⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
That means only 12kg of the 15 kg he lost was fat.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
So, if you're thinking you need to 'focus on cardio to lose the weight first' and then later on intend to start weight training later on.. you're doing it wrong! ⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
The time to start lifting weights is NOW!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
#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

People often talk about weight loss and fat loss as if they're the same thing.⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
They're not.⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Imagine we have 2 identical twins, called Larry and Barry. Both are overweight and weigh 90 kilos.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Larry decides he's going to lose weight by cutting his calories and doing lots of cardio and over the course of a year, he loses 15kg!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
However, when Larry reaches his goal weight of 75kg, he still can't work out why he's still got some belly fat left.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Barry, takes a different approach. Rather than doing cardio, he focusses on weight training and getting stronger in the gym. Barry also makes sure to eat enough protein to optimise muscle growth and recovery, whilst also making sure he is in a calorie deficit.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
The end result is that even though Barry and Larry have lost exactly the same amount of weight, Barry looks much leaner and more muscular than Larry!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
This is because Barry GAINED muscle, whilst losing fat. So even though he only dropped 15kg in body WEIGHT, he dropped 19kg of FAT!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Larry on the other hand actually lost some muscle mass, because he didn't lift weights or eat enough protein :(⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
That means only 12kg of the 15 kg he lost was fat.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
So, if you're thinking you need to 'focus on cardio to lose the weight first' and then later on intend to start weight training later on.. you're doing it wrong! ⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
The time to start lifting weights is NOW!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
#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

Use these exercises to build an impressive upper body! ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Now before you go THREE rules to remember.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
1. Use perfect form. Nobody is going to be impressed by you throwing around heavy weights with awful form. Use a full range of motion and make sure you have some control over the eccentric (lower phase) of each rep you perform.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
2. Progressive Overload. You have to be getting stronger if you want to gain muscle. Record your workouts and try to lift a bit more than you did last time (without sacrificing your form). If you're still lifting the same weights 6 months from now, your muscles will still be the same size. Progressive overload is key.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
3. Be Consist and have patience. Serious muscle growth takes time. Keep showing up and putting the work in.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣--⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Want to learn how to lose fat and get lean the right way? Download your FREE guide 'The 5 Fundamentals of Fat Loss' - 
Follow ⁣@muscles_union ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Got a question? Comment below or DM me!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
#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

Use these exercises to build an impressive upper body! ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Now before you go THREE rules to remember.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
1. Use perfect form. Nobody is going to be impressed by you throwing around heavy weights with awful form. Use a full range of motion and make sure you have some control over the eccentric (lower phase) of each rep you perform.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
2. Progressive Overload. You have to be getting stronger if you want to gain muscle. Record your workouts and try to lift a bit more than you did last time (without sacrificing your form). If you're still lifting the same weights 6 months from now, your muscles will still be the same size. Progressive overload is key.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
3. Be Consist and have patience. Serious muscle growth takes time. Keep showing up and putting the work in.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣--⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Want to learn how to lose fat and get lean the right way? Download your FREE guide 'The 5 Fundamentals of Fat Loss' -
Follow ⁣@muscles_union ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Got a question? Comment below or DM me!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
#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

Design your own push day - by @jameskewfitness⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Pick 2 exercises from each category and design your own push day.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
The key to making gains is to learn how to execute these exercises with perfect form, then focus on progressive overload whilst maintaining your perfect form.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
#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

Design your own push day - by @jameskewfitness ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Pick 2 exercises from each category and design your own push day.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
The key to making gains is to learn how to execute these exercises with perfect form, then focus on progressive overload whilst maintaining your perfect form.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
#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

Introducing the amazing ingredient Boron. Found in our T-MAXX formula, this mineral is known for positively releasing free testosterone levels along with many other benefits. Swipe through to learn more.

Introducing the amazing ingredient Boron. Found in our T-MAXX formula, this mineral is known for positively releasing free testosterone levels along with many other benefits. Swipe through to learn more.

Okay check it out. I have been so excited to see this. •
The first column is one week into being plant based. The last column is a little over a year. You can see my body fat has gone down and my MUSCLE HAS STAYED THE SAME!!!
•
I don’t really do meal plans right now, I eat clean, a lot of fruit and lift about 3 times a week. •
We don’t need to make things too complicated. I feel amazing and love my body. I eat pretty healthy and get in my micro nutrients. •
Second pic is current and on the right before plant based. Much less inflammation.

Okay check it out. I have been so excited to see this. •
The first column is one week into being plant based. The last column is a little over a year. You can see my body fat has gone down and my MUSCLE HAS STAYED THE SAME!!!

I don’t really do meal plans right now, I eat clean, a lot of fruit and lift about 3 times a week. •
We don’t need to make things too complicated. I feel amazing and love my body. I eat pretty healthy and get in my micro nutrients. •
Second pic is current and on the right before plant based. Much less inflammation.

Pull/Push/Legs & Abs Routines: 💪Want to maximize muscle building and fat burning at the same time by doing a six day split? Try this series of Pull/Push/Legs & Abs workouts that I will be posting over the next 3 days. • For the six-day split, one major benefit of a push/pull plan is the increased frequency with which you hit your muscles. Mon/Th Pull, Tu/Fri Push, Wed/Sat Legs & Abs, Sun rest. • Typical bodybuilding routines, where a muscle is trained only once a week don’t necessarily build muscle or burn fat the way some of us want. For the majority, muscle protein synthesis needs to be regenerated every 48-72 hours – so training part of the body once a week won’t suffice. • Only have 3 days in the gym? Do Mon Pull, Wed Push, Fri Legs & Abs and try and get in some at home cardio or hiit style workouts on Tu/Th/Sat.
💪 Day 1 Pull Routine:
*60-90 sec rest between sets
*mod-heavy weight, last 2 reps should be a hard!
1️⃣ Pull-ups 4x8, assisted if needed
2️⃣ Bent Over Barbell Row 3x12
3️⃣ Barbell Curl 3x10
4️⃣ V-Grip Cable Row 3x12
5️⃣ Lateral Pulldown 3x12

Pull/Push/Legs & Abs Routines: 💪Want to maximize muscle building and fat burning at the same time by doing a six day split? Try this series of Pull/Push/Legs & Abs workouts that I will be posting over the next 3 days. • For the six-day split, one major benefit of a push/pull plan is the increased frequency with which you hit your muscles. Mon/Th Pull, Tu/Fri Push, Wed/Sat Legs & Abs, Sun rest. • Typical bodybuilding routines, where a muscle is trained only once a week don’t necessarily build muscle or burn fat the way some of us want. For the majority, muscle protein synthesis needs to be regenerated every 48-72 hours – so training part of the body once a week won’t suffice. • Only have 3 days in the gym? Do Mon Pull, Wed Push, Fri Legs & Abs and try and get in some at home cardio or hiit style workouts on Tu/Th/Sat.
💪 Day 1 Pull Routine:
*60-90 sec rest between sets
*mod-heavy weight, last 2 reps should be a hard!
1️⃣ Pull-ups 4x8, assisted if needed
2️⃣ Bent Over Barbell Row 3x12
3️⃣ Barbell Curl 3x10
4️⃣ V-Grip Cable Row 3x12
5️⃣ Lateral Pulldown 3x12

3 reasons you should want a chin-up:
•
✔️It’s badass to pull your own body weight.
✔️It’s a tangible goal that will make you smile once achieved.
✔️Abs.
•
While I find it difficult to make templated programs (like the one above) with no specific person in mind, the above is an example of what I would to give a client who listed chin-ups among their goals. Pick your “level” and try the program for 4-8 weeks before moving on to the next level.
•
⭐️Beginner:
Day 1.
A. Neutral Grip Lat Pull-down 3x8, 2-3 minutes rest
•
Day 2.
A. Inverted Row 3x12, 90-120 seconds rests.
B. Hollow hold (You can modify this by bending knees) 3x15-60second hold, 1 minute rest.
•
Day 3:
A. Hanging Scapular Retraction 3x8-20, 60 second rest.
B. Bicep curls 3x15; 60 second rest.
•
⭐️Intermediate:
Day 1.
A. 40X1  Negatives 3xAMRAP, 4-5 minutes rest.
•
Day 2: Assisted chin-ups 3x10-15.
•
Day 3. Rack Pull-ups 3x6-10.
•
⭐️Advanced:
Day 1.
A. Chin-up 3xAMRAP, 4-5 minutes rest.
•
Day 2. 
A. Chin-ups, 3x1-5 reps (should NOT be close to max number) start with 2 minutes rest & take 5-10 seconds of rest each week.
•
Day 3.
A. Tempo chin-up (3011), 3xAMRAP, 3-4 minutes rest.
•
❓Questions about exercises or modifications 👇.
•

#healthylifestyle #exercisescience #exercisepsychology #exerciseadvice #fitnesslovers #personaltraining #musclegrowth #strengths #exerciseforlife #putinwork #weightlossideas #makeitfun #happierandhealthier #trainhowyoulike #torunornottorun #resistancetraining #shapedbyscience #howtogetabs #behaviorchange

3 reasons you should want a chin-up:

✔️It’s badass to pull your own body weight.
✔️It’s a tangible goal that will make you smile once achieved.
✔️Abs.

While I find it difficult to make templated programs (like the one above) with no specific person in mind, the above is an example of what I would to give a client who listed chin-ups among their goals. Pick your “level” and try the program for 4-8 weeks before moving on to the next level.

⭐️Beginner:
Day 1.
A. Neutral Grip Lat Pull-down 3x8, 2-3 minutes rest

Day 2.
A. Inverted Row 3x12, 90-120 seconds rests.
B. Hollow hold (You can modify this by bending knees) 3x15-60second hold, 1 minute rest.

Day 3:
A. Hanging Scapular Retraction 3x8-20, 60 second rest.
B. Bicep curls 3x15; 60 second rest.

⭐️Intermediate:
Day 1.
A. 40X1 Negatives 3xAMRAP, 4-5 minutes rest.

Day 2: Assisted chin-ups 3x10-15.

Day 3. Rack Pull-ups 3x6-10.

⭐️Advanced:
Day 1.
A. Chin-up 3xAMRAP, 4-5 minutes rest.

Day 2.
A. Chin-ups, 3x1-5 reps (should NOT be close to max number) start with 2 minutes rest & take 5-10 seconds of rest each week.

Day 3.
A. Tempo chin-up (3011), 3xAMRAP, 3-4 minutes rest.

❓Questions about exercises or modifications 👇.


#healthylifestyle #exercisescience #exercisepsychology #exerciseadvice #fitnesslovers #personaltraining #musclegrowth #strengths #exerciseforlife #putinwork #weightlossideas #makeitfun #happierandhealthier #trainhowyoulike #torunornottorun #resistancetraining #shapedbyscience #howtogetabs #behaviorchange

A simple illustration on what foods to bulk with. 
Particularly with Cashew (I prefer almonds) and of course COFFEE!

Ultimately a good exercise regime is not paramount to a good result in the gym. 
CHANGING YOUR EATING HABIT will change this. -
Eating these foods aren't paramount in order for a good result but they should be a somewhat a staple whilst bulking. I'm a firm believer of also eating foods you enjoy in moderation because your success is determined by consistency. Moderation is key.
-
@vin.fit

#musclegrowth #buildmuscle #skinnytomuscle #weighttogain #buildmuscles
#fitnesslife #fitnessgoals #fitnessfreak #gymrat #gymlife
#musclegain #getstrong #onlinecoaching #chestday #fitfamuk
#fitfamgermany #fitfamde #buildmuscleburnfat #weightgain #gymadvice #weightgainjourney #hardgainer #ectomorph #gainweight #gymtips #getjacked #workouttips #gymbeast #musclebuilding #gainsize

A simple illustration on what foods to bulk with.
Particularly with Cashew (I prefer almonds) and of course COFFEE!

Ultimately a good exercise regime is not paramount to a good result in the gym.
CHANGING YOUR EATING HABIT will change this. -
Eating these foods aren't paramount in order for a good result but they should be a somewhat a staple whilst bulking. I'm a firm believer of also eating foods you enjoy in moderation because your success is determined by consistency. Moderation is key.
-
@vin.fit

#musclegrowth #buildmuscle #skinnytomuscle #weighttogain #buildmuscles
#fitnesslife #fitnessgoals #fitnessfreak #gymrat #gymlife
#musclegain #getstrong #onlinecoaching #chestday #fitfamuk
#fitfamgermany #fitfamde #buildmuscleburnfat #weightgain #gymadvice #weightgainjourney #hardgainer #ectomorph #gainweight #gymtips #getjacked #workouttips #gymbeast #musclebuilding #gainsize

DIETS VS CALORIES @vikingtrainingnutrition⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Everyone seems to want to brag about the diet they are trying, or ask me about Keto.  Or brag about being a Vegan/Vegetarian (just being honest, I'm sure you know someone too). the there is the carnivore diet, which is ... interesting.⠀⠀⠀⠀⠀⠀⠀⠀⠀
. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
The only diet I've ever had really was eating 'Clean' or Paleo. I would largely avoid Grain and Milk product, and anything over processed. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
The stone cold truth about fat loss though, is that it comes down to the calories you eat and the calories you exert. You have to be in a caloric deficit. People will say things like 'I lost weight without being in a caloric deficit' you may have lost weight without REALIZING you were in a caloric deficit, but I can promise you, that you were in a caloric deficit⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
I heard something very interesting on the @muscleforlife podcast, they really don't fund studies on Calorie deficits anymore. It has just been so thoroughly proven, that it would be a waste of time and money to do it anymore. Some diets might have mysteries that are still being researched however, like Keto and long term effects on heart health. Or B12 deficiency and amino acid/protein profiles of a vegan diet.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Most people will freak out at the idea of measuring, counting and weighting their food, but it doesn't always have to be that way. You can just apply small behavioral changes; use smaller plates, fill up on protein and veggies first, eat till 80% full, get more steps in a day, take the stairs instead of the elevator, park further away from the entrance. this things will work. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
I'm not trying to hate on any diet, if you tried a certain diet and it worked I'm happy for you 100%. I'm just trying to point out that having to conform to a diet because you feel it is the only way to lose weight, even if it makes you miserable, is not true. Sustainability is your best option. being able to enjoy the foods you've liked your whole life, and have grown up with, will help you stick to it

DIETS VS CALORIES @vikingtrainingnutrition ⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Everyone seems to want to brag about the diet they are trying, or ask me about Keto. Or brag about being a Vegan/Vegetarian (just being honest, I'm sure you know someone too). the there is the carnivore diet, which is ... interesting.⠀⠀⠀⠀⠀⠀⠀⠀⠀
. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
The only diet I've ever had really was eating 'Clean' or Paleo. I would largely avoid Grain and Milk product, and anything over processed. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
The stone cold truth about fat loss though, is that it comes down to the calories you eat and the calories you exert. You have to be in a caloric deficit. People will say things like 'I lost weight without being in a caloric deficit' you may have lost weight without REALIZING you were in a caloric deficit, but I can promise you, that you were in a caloric deficit⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
I heard something very interesting on the @muscleforlife podcast, they really don't fund studies on Calorie deficits anymore. It has just been so thoroughly proven, that it would be a waste of time and money to do it anymore. Some diets might have mysteries that are still being researched however, like Keto and long term effects on heart health. Or B12 deficiency and amino acid/protein profiles of a vegan diet.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Most people will freak out at the idea of measuring, counting and weighting their food, but it doesn't always have to be that way. You can just apply small behavioral changes; use smaller plates, fill up on protein and veggies first, eat till 80% full, get more steps in a day, take the stairs instead of the elevator, park further away from the entrance. this things will work. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
I'm not trying to hate on any diet, if you tried a certain diet and it worked I'm happy for you 100%. I'm just trying to point out that having to conform to a diet because you feel it is the only way to lose weight, even if it makes you miserable, is not true. Sustainability is your best option. being able to enjoy the foods you've liked your whole life, and have grown up with, will help you stick to it