#musclegrowth

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What are you doing during quarantine?
It’s quarantine day 20 for me. At this point you’re probably going crazy, losing your mind, running out of things to do?? I’m glad to say I’ve found positivity out of this time. I’ve been able to shift my focus towards my personal/business goals more, enjoy things I was too busy for before, and focus more on mind & body.

One thing I’ve been able to do during this time is rekindle my love for soccer. I played for 17 years going to D1 college. I stopped 2.5 years ago after I graduated and haven’t touched a ball since. But because of this, I’ve been able to get out, mess around, and enjoy my love for the sport again. It feels so good to do something that really makes me happy.

My point: don’t just focus on the negatives during this time. Find something positive in every day ☀️
What’s something you’ve done during quarantine that you haven’t done in a while??

What are you doing during quarantine?
It’s quarantine day 20 for me. At this point you’re probably going crazy, losing your mind, running out of things to do?? I’m glad to say I’ve found positivity out of this time. I’ve been able to shift my focus towards my personal/business goals more, enjoy things I was too busy for before, and focus more on mind & body.

One thing I’ve been able to do during this time is rekindle my love for soccer. I played for 17 years going to D1 college. I stopped 2.5 years ago after I graduated and haven’t touched a ball since. But because of this, I’ve been able to get out, mess around, and enjoy my love for the sport again. It feels so good to do something that really makes me happy.

My point: don’t just focus on the negatives during this time. Find something positive in every day ☀️
What’s something you’ve done during quarantine that you haven’t done in a while??

💭 Make progress, not excuses 💪🏼⭐️. Lockdown might mean no gym but it also means no social events, office snacks and meals out - no obstacles to get in the way of your nutrition goals and training routine 🥗🍗🥇. Some people only see the negatives in this situation but you could also see it as an opportunity to improve, eat more home cooked foods, get fitter and come back into normality, ready to book a holiday and already be looking and feeling fitter and healthier 💪🏼. What’s your excuse? .
For online coaching and training plans send me a message or email 📧 @laurajsfitnessonlinecoaching .
#musclegrowth #workoutathome #hometraining #gains #musclegain #homefitness #stayfit #fitnesschallenge #stayhome #homeworkouts #homeworkoutplan #workoutsathome #homebootyprogram #girlswhotrain #onlinepersonaltraining #onlinept #onlinefitnesscoach

💭 Make progress, not excuses 💪🏼⭐️. Lockdown might mean no gym but it also means no social events, office snacks and meals out - no obstacles to get in the way of your nutrition goals and training routine 🥗🍗🥇. Some people only see the negatives in this situation but you could also see it as an opportunity to improve, eat more home cooked foods, get fitter and come back into normality, ready to book a holiday and already be looking and feeling fitter and healthier 💪🏼. What’s your excuse? .
For online coaching and training plans send me a message or email 📧 @laurajsfitnessonlinecoaching .
#musclegrowth #workoutathome #hometraining #gains #musclegain #homefitness #stayfit #fitnesschallenge #stayhome #homeworkouts #homeworkoutplan #workoutsathome #homebootyprogram #girlswhotrain #onlinepersonaltraining #onlinept #onlinefitnesscoach

Sunday Evening Reminders:
🌸 it’s okay if things didn’t go as you’d hoped for this week. Tomorrow is a new day & you can try again.
🌸 you don’t have to train today if you really don’t want to, despite what the entire population of Instagram tells you. 🌸 it’s okay if you don’t track your macros/calories. You are allowed to eat whatever you want.
🌸 Sleeping in doesn’t mean you’ve set yourself up for a day of failure. We all need to sleep & extra sleep is needed sometimes. Your day starts when you wake up! .
🌸 it’s okay if you ate chocolate for breakfast, life is short, sometimes you gotta treat yourself 🤷🏼‍♀️
🌸 Laying on the couch all day binge watching series or movies is nothing to feel guilty about. you need rest & relaxing days too.
🌸 if you cried today, thats okay. We all cry & have bad days. What’s important is to know that whatever is going on right now and the feelings you are feeling will pass. Things will and always do get better. 🦋🌻 .
What I’m trying to get at is that it’s so easy to compare what we do with what those on social media are doing & feel guilty/strange if we are not doing what is seen to be the ‘norm’. Your life is yours, so don’t let some stranger on the internet make you feel like you’re doing things wrong because you are not. 
You do you & look after your wellbeing 🤗
#youdoyou

Sunday Evening Reminders:
🌸 it’s okay if things didn’t go as you’d hoped for this week. Tomorrow is a new day & you can try again.
🌸 you don’t have to train today if you really don’t want to, despite what the entire population of Instagram tells you. 🌸 it’s okay if you don’t track your macros/calories. You are allowed to eat whatever you want.
🌸 Sleeping in doesn’t mean you’ve set yourself up for a day of failure. We all need to sleep & extra sleep is needed sometimes. Your day starts when you wake up! .
🌸 it’s okay if you ate chocolate for breakfast, life is short, sometimes you gotta treat yourself 🤷🏼‍♀️
🌸 Laying on the couch all day binge watching series or movies is nothing to feel guilty about. you need rest & relaxing days too.
🌸 if you cried today, thats okay. We all cry & have bad days. What’s important is to know that whatever is going on right now and the feelings you are feeling will pass. Things will and always do get better. 🦋🌻 .
What I’m trying to get at is that it’s so easy to compare what we do with what those on social media are doing & feel guilty/strange if we are not doing what is seen to be the ‘norm’. Your life is yours, so don’t let some stranger on the internet make you feel like you’re doing things wrong because you are not.
You do you & look after your wellbeing 🤗
#youdoyou

I haven’t worn makeup in days now, I haven’t bought anything other than food or even driven anywhere. I’m learning a new skill and I get to spend lots of time with my favourite person.. Isolation isn’t going that bad 🌟

I haven’t worn makeup in days now, I haven’t bought anything other than food or even driven anywhere. I’m learning a new skill and I get to spend lots of time with my favourite person.. Isolation isn’t going that bad 🌟

IDEAL CORONA BREAKFAST SMOOTHIE from @monsterwolffitness 💪🏻🐺⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
It's corona time and the best thing i could imagin as a snack is a self made banana berry smoothe. This is a perfect protein snack to get some healthy proteins and vitamins. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Ingredients:⠀⠀⠀⠀⠀⠀⠀⠀⠀
1 1/2 cups milk⠀⠀⠀⠀⠀⠀⠀⠀⠀
1/2 banana⠀⠀⠀⠀⠀⠀⠀⠀⠀
1 scoops whey⠀⠀⠀⠀⠀⠀⠀⠀⠀
1/4 cup of oats⠀⠀⠀⠀⠀⠀⠀⠀⠀
60g berrys⠀⠀⠀⠀⠀⠀⠀⠀⠀
1/2 cup skyr⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Macros: P:55 C:90 F:10⠀⠀⠀⠀⠀⠀⠀⠀⠀
Calories: 730⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Share these signs with a friend who needs more protein!👇🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
FOLLOW 👇🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
@monsterwolffitness⠀⠀⠀⠀⠀⠀⠀⠀⠀
@monsterwolffitness⠀⠀⠀⠀⠀⠀⠀⠀⠀
@monsterwolffitness⠀⠀⠀⠀⠀⠀⠀⠀⠀
FOLLOW 👆🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔥- STAY DEDICATED -🔥

IDEAL CORONA BREAKFAST SMOOTHIE from @monsterwolffitness 💪🏻🐺⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
It's corona time and the best thing i could imagin as a snack is a self made banana berry smoothe. This is a perfect protein snack to get some healthy proteins and vitamins. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Ingredients:⠀⠀⠀⠀⠀⠀⠀⠀⠀
1 1/2 cups milk⠀⠀⠀⠀⠀⠀⠀⠀⠀
1/2 banana⠀⠀⠀⠀⠀⠀⠀⠀⠀
1 scoops whey⠀⠀⠀⠀⠀⠀⠀⠀⠀
1/4 cup of oats⠀⠀⠀⠀⠀⠀⠀⠀⠀
60g berrys⠀⠀⠀⠀⠀⠀⠀⠀⠀
1/2 cup skyr⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Macros: P:55 C:90 F:10⠀⠀⠀⠀⠀⠀⠀⠀⠀
Calories: 730⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Share these signs with a friend who needs more protein!👇🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
FOLLOW 👇🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
@monsterwolffitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀
@monsterwolffitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀
@monsterwolffitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀
FOLLOW 👆🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔥- STAY DEDICATED -🔥

🔥How to gain muscle🔥 by @dancudes⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Building muscle mass is definitely a challenge. It involves a lot of trial and error and sometimes becomes a psychological battle between you and your goals. With that being said, building muscle is absolutely doable and you can absolutely do it given you do the right things. Too many people are focused on the wrong things such as: isolation exercises (because every muscle gets its own day), pre-workout supplements (because you need your pre-workout chemicals. How else are you going to perform in the gym?), ego lifting (form means nothing. It's all about how much you can lift), and not eating enough food (usually because of fear of getting fat). Here is the thing, there are a bunch of things we need to do to ensure we are building muscle and focusing those mentioned above are not them. You need to: focus on compound lifts (they stimulate the most muscle groups and the most hormonal output to put your body in an anabolic environment), having a good pre-workout (you know, like coffee, green tea, and whole foods. Not chemicals), focusing on form and technique (it's not how much you can bench. It's how much you can bench with proper form), and eating in a surplus (making small, incremental adjustments as you go is the key. It is slow growth but it is the way. You won't get fat from eating to support hypertrophy). ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Did I miss any? Leave a comment below.⤵️⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
FOLLOW 👇🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
@monsterwolffitness⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
@monsterwolffitness⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
@monsterwolffitness⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
FOLLOW 👆🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔥- STAY DEDICATED -🔥

🔥How to gain muscle🔥 by @dancudes ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Building muscle mass is definitely a challenge. It involves a lot of trial and error and sometimes becomes a psychological battle between you and your goals. With that being said, building muscle is absolutely doable and you can absolutely do it given you do the right things. Too many people are focused on the wrong things such as: isolation exercises (because every muscle gets its own day), pre-workout supplements (because you need your pre-workout chemicals. How else are you going to perform in the gym?), ego lifting (form means nothing. It's all about how much you can lift), and not eating enough food (usually because of fear of getting fat). Here is the thing, there are a bunch of things we need to do to ensure we are building muscle and focusing those mentioned above are not them. You need to: focus on compound lifts (they stimulate the most muscle groups and the most hormonal output to put your body in an anabolic environment), having a good pre-workout (you know, like coffee, green tea, and whole foods. Not chemicals), focusing on form and technique (it's not how much you can bench. It's how much you can bench with proper form), and eating in a surplus (making small, incremental adjustments as you go is the key. It is slow growth but it is the way. You won't get fat from eating to support hypertrophy). ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Did I miss any? Leave a comment below.⤵️⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
FOLLOW 👇🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
@monsterwolffitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
@monsterwolffitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
@monsterwolffitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
FOLLOW 👆🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔥- STAY DEDICATED -🔥

life is only as good as your mindset🦋🌻
with everything going on right now it’s easy to focus on all the negatives & complain about everything that’s going wrong... but that’s not going to get you anywhere. 
It’s not going to change anything. 
The only thing complaining does is take the present moment away from you. You cannot control everything in life, but you can control your mindset💫
You need to learn to stop being a victim of your circumstances. Take action to either change your situation or change your thinking. Rewire your brain to see the positives in every situation. It’s difficult, but it’s necessary. 
You finally have that time to focus on you, do the things you’ve always wanted to do but ‘never had the time.’ Well now you’ve all the time in the world, so what’s stopping you?

Do an online course, start baking again, paint pictures, learn a new language, take up yoga, & improve your mindset! 🦋

The minute you learn that there is always a positive to every situation the better your life will become 🥰🤗 A happy mindset = a happy life
stay positive & stay safe 🌸🌼

life is only as good as your mindset🦋🌻
with everything going on right now it’s easy to focus on all the negatives & complain about everything that’s going wrong... but that’s not going to get you anywhere.
It’s not going to change anything.
The only thing complaining does is take the present moment away from you. You cannot control everything in life, but you can control your mindset💫
You need to learn to stop being a victim of your circumstances. Take action to either change your situation or change your thinking. Rewire your brain to see the positives in every situation. It’s difficult, but it’s necessary.
You finally have that time to focus on you, do the things you’ve always wanted to do but ‘never had the time.’ Well now you’ve all the time in the world, so what’s stopping you?

Do an online course, start baking again, paint pictures, learn a new language, take up yoga, & improve your mindset! 🦋

The minute you learn that there is always a positive to every situation the better your life will become 🥰🤗 A happy mindset = a happy life
stay positive & stay safe 🌸🌼

Most Recent

Transformation post. So happy I am not that flat and thin anymore.( I don't have many pics from that time that aren't in huge sweaters)  Stress ate my body - my immune system was failing , I was on and off prednisone way too often .. .bikini pic I had started to poof out a little from prednisone but was still shapeless)
.
Ive always been active but this was my first time Putting in a bulk ( albeit a small one) - slowing down - eating more - focusing on growth .. those things saved me.
.
It's a process- I'm still not as lean as I want to be but I certainly feel more feminine ❤️🍑 building SHAPE.
.
.
#fightforfit #selfcare #fitnesstransformation #bodybuilding #buildabooty #buildcurves #girlswholift #fitfam #fitness #changeyourbody #🍑 #glutegains #gains #musclegrowth #gymlife

Transformation post. So happy I am not that flat and thin anymore.( I don't have many pics from that time that aren't in huge sweaters) Stress ate my body - my immune system was failing , I was on and off prednisone way too often .. .bikini pic I had started to poof out a little from prednisone but was still shapeless)
.
Ive always been active but this was my first time Putting in a bulk ( albeit a small one) - slowing down - eating more - focusing on growth .. those things saved me.
.
It's a process- I'm still not as lean as I want to be but I certainly feel more feminine ❤️🍑 building SHAPE.
.
.
#fightforfit #selfcare #fitnesstransformation #bodybuilding #buildabooty #buildcurves #girlswholift #fitfam #fitness #changeyourbody #🍑 #glutegains #gains #musclegrowth #gymlife

Time to grow!⁣
Here’s my upper body workout from today and how it makes me feel...⁣
⁣
⚠️To be honest it feels like I’ve lost sooo much muscle since my injury. ⁣
⁣
I used to shoulder press 30 lb dumbbells for 6. (WHICH I WAS SO PUMPED ABOUT)⁣
⁣
Right now I struggle with 15lbs.😩⁣
⁣
We all go through fluctuations with our muscle. ⁣
⁣
I need to remember that I CAN build it back up. ⁣
⁣
𝐈 𝐰𝐢𝐥𝐥 𝐠𝐞𝐭 𝐛𝐚𝐜𝐤 𝐭𝐨 𝐰𝐡𝐞𝐫𝐞 𝐈 𝐮𝐬𝐞𝐝 𝐭𝐨 𝐛𝐞.✅ ⁣
⁣
If you’re feeling discouraged right now because you can’t live as heavy as you’re normally used to know that it will be ok!⁣
⁣
𝐘𝐨𝐮’𝐥𝐥 𝐠𝐞𝐭 𝐢𝐭 𝐛𝐚𝐜𝐤 .⁣
⁣
Now that I have dumbbells I can start shaping my upper body again! ⁣
⁣
My goal is to work on my shoulders. ⁣
⁣
Here’s the workout:⁣
⁣
🔴High plank (single arm alternating) - if you’re don’t have dumbbells!⁣
⁣
🔴High plank with dumbbell lift 3 x 30 sec ⁣
⁣
🔴 Lateral Raise 3x10⁣
⁣
🔴 Seated single arm lat raise - hold 2 seconds at the top. 3x10/arm ⁣
⁣
🔴 Shoulder press 3x12

Time to grow!⁣
Here’s my upper body workout from today and how it makes me feel...⁣

⚠️To be honest it feels like I’ve lost sooo much muscle since my injury. ⁣

I used to shoulder press 30 lb dumbbells for 6. (WHICH I WAS SO PUMPED ABOUT)⁣

Right now I struggle with 15lbs.😩⁣

We all go through fluctuations with our muscle. ⁣

I need to remember that I CAN build it back up. ⁣

𝐈 𝐰𝐢𝐥𝐥 𝐠𝐞𝐭 𝐛𝐚𝐜𝐤 𝐭𝐨 𝐰𝐡𝐞𝐫𝐞 𝐈 𝐮𝐬𝐞𝐝 𝐭𝐨 𝐛𝐞.✅ ⁣

If you’re feeling discouraged right now because you can’t live as heavy as you’re normally used to know that it will be ok!⁣

𝐘𝐨𝐮’𝐥𝐥 𝐠𝐞𝐭 𝐢𝐭 𝐛𝐚𝐜𝐤 .⁣

Now that I have dumbbells I can start shaping my upper body again! ⁣

My goal is to work on my shoulders. ⁣

Here’s the workout:⁣

🔴High plank (single arm alternating) - if you’re don’t have dumbbells!⁣

🔴High plank with dumbbell lift 3 x 30 sec ⁣

🔴 Lateral Raise 3x10⁣

🔴 Seated single arm lat raise - hold 2 seconds at the top. 3x10/arm ⁣

🔴 Shoulder press 3x12

Today’s fire leg/glute workout!! ⠀
⠀
I grouped exercises together that I superset for each slide. ⠀
⠀
Here’s how it went:⠀
⠀
Warm up-⠀
• 3 x20 SL sliding lunges ⠀
SS⠀
• 3 x 20 SL lateral sliding lunges ⠀
⠀
Working Sets-⠀
• 3 x 12-8 Sumo Deadlifts ⠀
SS⠀
• 3 x 15-10 Romanian Deadlifts ⠀
⠀
• 3 x 12-8 Back Squats ⠀
SS⠀
• 3 x 15 Plie Landmine pulses ⠀
⠀
• 3 x 8-15 Plie Squats with immediate dropset ⠀
⠀
• 3 x 10 Seated Goodmornings (really make that mind muscle connection with your hammies and glutes, it’s easy for your low back to take over completely here) ⠀
SS⠀
• 3 x 10 Wide Leg Goodmornings ⠀
⠀
• 3 x 20 weighted pistol squat variations ⠀
⠀
Finisher: ⠀
(Not videoed) Weighted wall squat for as long as possible! I used two 45’s and made it 2 minutes and couldn’t feel my legs! Lol ⠀
⠀
Happy Monday my peeps!🥰 ⠀
⠀
Song: The Way You Move ⠀
Artist: OutKast ⠀
⠀
#cpt #legday #lowerbodyworkout #legworkout #glutes #heavyliftings #weightlifting #freeworkouts #personaltrainer  #fitness #fitnesscoach #onlinepersonaltrainer #postpartumfitness #gymfreak #fitnessaddict #musclegrowth #hypertrophy #muscularlegs

Today’s fire leg/glute workout!! ⠀

I grouped exercises together that I superset for each slide. ⠀

Here’s how it went:⠀

Warm up-⠀
• 3 x20 SL sliding lunges ⠀
SS⠀
• 3 x 20 SL lateral sliding lunges ⠀

Working Sets-⠀
• 3 x 12-8 Sumo Deadlifts ⠀
SS⠀
• 3 x 15-10 Romanian Deadlifts ⠀

• 3 x 12-8 Back Squats ⠀
SS⠀
• 3 x 15 Plie Landmine pulses ⠀

• 3 x 8-15 Plie Squats with immediate dropset ⠀

• 3 x 10 Seated Goodmornings (really make that mind muscle connection with your hammies and glutes, it’s easy for your low back to take over completely here) ⠀
SS⠀
• 3 x 10 Wide Leg Goodmornings ⠀

• 3 x 20 weighted pistol squat variations ⠀

Finisher: ⠀
(Not videoed) Weighted wall squat for as long as possible! I used two 45’s and made it 2 minutes and couldn’t feel my legs! Lol ⠀

Happy Monday my peeps!🥰 ⠀

Song: The Way You Move ⠀
Artist: OutKast ⠀

#cpt #legday #lowerbodyworkout #legworkout #glutes #heavyliftings #weightlifting #freeworkouts #personaltrainer #fitness #fitnesscoach #onlinepersonaltrainer #postpartumfitness #gymfreak #fitnessaddict #musclegrowth #hypertrophy #muscularlegs

Taka mała różnica po 8 miesiącach, u góry - stan aktualny („w budowie” - 4500 kcl) - na dole -  końcówka redukcji (2700 kcl) jakieś 8 miesięcy temu. Najtrudniejsze aktualnie to ćwiczenie tylko w domu, głównie z własnym ciężarem, a że ważę 94 kg to daje radę😅😂😅 Wsparcie: @bezwuad_44 @mateusz_stypula 
#gym #gymshark #homegym #krakowgym #fitbody #gymchalenge #workhard #polishboy #bodychange #dieta #cardio #muscle #musclegrowth #masa #liczkalorie #krakow #sport #getfit

Taka mała różnica po 8 miesiącach, u góry - stan aktualny („w budowie” - 4500 kcl) - na dole - końcówka redukcji (2700 kcl) jakieś 8 miesięcy temu. Najtrudniejsze aktualnie to ćwiczenie tylko w domu, głównie z własnym ciężarem, a że ważę 94 kg to daje radę😅😂😅 Wsparcie: @bezwuad_44 @mateusz_stypula
#gym #gymshark #homegym #krakowgym #fitbody #gymchalenge #workhard #polishboy #bodychange #dieta #cardio #muscle #musclegrowth #masa #liczkalorie #krakow #sport #getfit

This stay inside order is no fun y’all. Still can’t find any racks to use for squats but I’m makin it work -

Find and do whatever you can to keep those gains💪🏽 come out on top. Keep eating, keep working, and stay safe!

This stay inside order is no fun y’all. Still can’t find any racks to use for squats but I’m makin it work -

Find and do whatever you can to keep those gains💪🏽 come out on top. Keep eating, keep working, and stay safe!

Do you agree??
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Like this content? Follow below ⬇️⬇️⬇️⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀
Post by @smurray_32⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏻 Follow @beehanfitness👈🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
#musclegrowth #buildmuscle #skinnytomuscle #weighttogain #buildmuscles
#fitnesslife #fitnessgoals #fitnesscoach #buildmuscleburnfat #weightgain #gymadvice #weightgainjourney #hardgainer #workoutmotivation #gainweight #gymtips #gymrat #gymlife
#musclegain #getstrong #onlinecoaching #functionalfitness #nutritionalfacts #nutritiontip #weightlosss #weightlossjourney2020 #fatlossjourney #fatlosstips #healthyme #irishfitfam

Do you agree??
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Like this content? Follow below ⬇️⬇️⬇️⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀
Post by @smurray_32 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏻 Follow @beehanfitness 👈🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
#musclegrowth #buildmuscle #skinnytomuscle #weighttogain #buildmuscles
#fitnesslife #fitnessgoals #fitnesscoach #buildmuscleburnfat #weightgain #gymadvice #weightgainjourney #hardgainer #workoutmotivation #gainweight #gymtips #gymrat #gymlife
#musclegain #getstrong #onlinecoaching #functionalfitness #nutritionalfacts #nutritiontip #weightlosss #weightlossjourney2020 #fatlossjourney #fatlosstips #healthyme #irishfitfam

Click on link in our bio to get FREE HIIT eBook. 📚 
_⁠ .
. 💥BW VS WEIGHT💥
.
. .
Body weight exercises and weighted exercises both have their Benefits. If your looking to increase muscle size and strength, then you want to be doing mostly weighted exercises. If your goal is to improve your flexibility, balance and muscle endurance, you want to be doing mostly body weight exercises.
.
.
Like this post? Save it! 📤
Turn on post notifications📲
.
.
.
.
#jprofitness#yogagirlchallenge#quadsworkout#tricepworkout#hamstringworkout#fitnessvideos#gymclothsaddict#hamstringworkout#pushpulllegs#glutesworkout#deadliftparty#yogaforkids#dietfoods#dietplans#mealmplanner#workoutinstyle#workoutapparel#pullday#squatgoals#workoutmom#workouttip#fitnessindia#bodybuildingmotivation#mobilitywod#hypertrophytraining#musclegrowth#musclefitness#poleworkout#physiques#fatlossfood

Click on link in our bio to get FREE HIIT eBook. 📚
_⁠ .
. 💥BW VS WEIGHT💥
.
. .
Body weight exercises and weighted exercises both have their Benefits. If your looking to increase muscle size and strength, then you want to be doing mostly weighted exercises. If your goal is to improve your flexibility, balance and muscle endurance, you want to be doing mostly body weight exercises.
.
.
Like this post? Save it! 📤
Turn on post notifications📲
.
.
.
.
#jprofitness #yogagirlchallenge #quadsworkout #tricepworkout #hamstringworkout #fitnessvideos #gymclothsaddict #hamstringworkout #pushpulllegs #glutesworkout #deadliftparty #yogaforkids #dietfoods #dietplans #mealmplanner #workoutinstyle #workoutapparel #pullday #squatgoals #workoutmom #workouttip #fitnessindia #bodybuildingmotivation #mobilitywod #hypertrophytraining #musclegrowth #musclefitness #poleworkout #physiques #fatlossfood

THE PLEDGE OF STRENGTH

I challenge you to take this pledge with me, right here. Right now.

You’ll get stronger from this & You won’t give up on yourself.

Listen.

Each of us have witnessed how quickly life can be altered.

I know that for a lot of us, both Desperation & Anxiety (D&A) have grown during this time.

It’s hard not to give into D&A, especially when this time in our lives can quite literally be a breeding ground for them.

I must admit, that I’ve allowed for this to happen.

I understand what it feels like to have a solid routine helping me get the results I wanted in the gym to suddenly not having that.

But listen.

When you have the mindset that success is always the most likely outcome, even in the worst of times, then actions that would normally be seen as risks become seen as opportunities for growth.

10 years ago all that I was ever told about my life’s aspirations was that they were dumb; purely illogical.

That it was too unlikely & that my chances of success were slim, therefore to pursue my passions/aspirations was an illogical choice.

If I had listened to this advice, aka chosen what was deemed the most “logical” choice at the time, I’d most likely be living a life absent of passion & full of settlement.

I didn’t want this for my life & still don’t want this for my life.

You better believe that I’m NOT going to let COVID deter me from living out the potential of my life.

And neither should you.

Whoever you are reading this, if you are brave enough to begin, & strong enough to stay committed, then this is where you prove that the “illogical” is in actuality “logical” & that dream of yours is quite literally achievable against all odds.

Confidence will naturally rise, yourself feeling unstoppable, your pursuit towards your goals relentless & D&A getting fucked HARD in the ass.

It’s never too late to begin & show others what is possible, including yourself.

You’re more resilient than you know.

So I ask you again.

Take this pledge with me, right here. Right now.

You will get stronger from this.

You will not give up on yourself.

Success always, & forever, will outnumber failure.

You just have to truly believe & take action.

THE PLEDGE OF STRENGTH

I challenge you to take this pledge with me, right here. Right now.

You’ll get stronger from this & You won’t give up on yourself.

Listen.

Each of us have witnessed how quickly life can be altered.

I know that for a lot of us, both Desperation & Anxiety (D&A) have grown during this time.

It’s hard not to give into D&A, especially when this time in our lives can quite literally be a breeding ground for them.

I must admit, that I’ve allowed for this to happen.

I understand what it feels like to have a solid routine helping me get the results I wanted in the gym to suddenly not having that.

But listen.

When you have the mindset that success is always the most likely outcome, even in the worst of times, then actions that would normally be seen as risks become seen as opportunities for growth.

10 years ago all that I was ever told about my life’s aspirations was that they were dumb; purely illogical.

That it was too unlikely & that my chances of success were slim, therefore to pursue my passions/aspirations was an illogical choice.

If I had listened to this advice, aka chosen what was deemed the most “logical” choice at the time, I’d most likely be living a life absent of passion & full of settlement.

I didn’t want this for my life & still don’t want this for my life.

You better believe that I’m NOT going to let COVID deter me from living out the potential of my life.

And neither should you.

Whoever you are reading this, if you are brave enough to begin, & strong enough to stay committed, then this is where you prove that the “illogical” is in actuality “logical” & that dream of yours is quite literally achievable against all odds.

Confidence will naturally rise, yourself feeling unstoppable, your pursuit towards your goals relentless & D&A getting fucked HARD in the ass.

It’s never too late to begin & show others what is possible, including yourself.

You’re more resilient than you know.

So I ask you again.

Take this pledge with me, right here. Right now.

You will get stronger from this.

You will not give up on yourself.

Success always, & forever, will outnumber failure.

You just have to truly believe & take action.

Just running with what I've got here.
Weird looking but delicious 😋
I've done over 16 thousand steps, a Lower Weights session & joined in my gym's Legs, Bums & Tums online class for a bit of extra fun 👍
And I'm starving 💪
#girlswholift #legday #womenwholift #girlswholiftheavy #girlgains #workout #strongwoman #strengthtraining #resistancetraining #jsachallenge #musclepump #caloriesurplus #glutes #neatup247 #hamstrings #strong #glutepump #musclegain #fitnessmotivation #musclegrowth #gains #gymmotivation #jsam #glutebuilding #musclebuilding

Just running with what I've got here.
Weird looking but delicious 😋
I've done over 16 thousand steps, a Lower Weights session & joined in my gym's Legs, Bums & Tums online class for a bit of extra fun 👍
And I'm starving 💪
#girlswholift #legday #womenwholift #girlswholiftheavy #girlgains #workout #strongwoman #strengthtraining #resistancetraining #jsachallenge #musclepump #caloriesurplus #glutes #neatup247 #hamstrings #strong #glutepump #musclegain #fitnessmotivation #musclegrowth #gains #gymmotivation #jsam #glutebuilding #musclebuilding

How #BoyScout am I....#dumbbells MF-ers.  Lol!

People have said things about my #belt of choice; well it's multifunctional.

Lol!  I'm not #trendy at all I just make #TShirtsAndJeans look good 
#homeworkouts #musclegrowth #homesolutions

How #BoyScout am I.... #dumbbells MF-ers. Lol!

People have said things about my #belt of choice; well it's multifunctional.

Lol! I'm not #trendy at all I just make #TShirtsAndJeans look good
#homeworkouts #musclegrowth #homesolutions

🚨SHARE THIS POST AND TAG TWO FRIENDS FOR A CHANCE TO WIN A FREE SPOT ON THE "PEACHY BUM PROGRAMME"🚨⁠
.⁠
By @cmccfitness⁠
.⁠
I am delighted to announce that over the last few weeks I have been working hard to put together a package for girls who are looking to take their physique to the next level for summer, which will be launched this Friday, the 10th of April⁠
.⁠
To sweeten the launch more I am running a competition to give one lucky girl a chance to wins FREE spot on the programme! all you have to do is⁠
-LIKE THE POST⁠
-SHARE IT TO YOUR STORY⁠
-TAG 2 FRIENDS⁠
.⁠
This programme will suit any girl looking to lose weight or who is looking to tone up areas of their body so that they are ready for summertime!⁠
.⁠
Before anyone asks, this can be done in the comforts of your home! I have come up with ways to complete sessions even if you don't have weights!⁠
.⁠
This programme includes: ⁠
Consultation questionnaire⁠
Glute focused programme⁠
Meal plan with sample calories⁠
Nutrition manual⁠
Full video support ⁠
Private Whatsapp group (max 4 people)⁠
Recipe book (48+ recipes)⁠
.⁠
So if you do want to look and feel amazing for the summer please get in contact ASAP! I am only taking on a limited number so that I can work closely with you to achieve your goal⁠
.⁠
DM me "PEACHY" to sign up!⁠
.⁠
⁠
Like this content? Follow our below⬇️⁠
👉🏻 Follow @cmccfitness👈🏻⁠
.⁠
🔥Do you want affordable and effective online coaching which will get you results even in the comforts of your own home? DM me "I WANT IN" to find out more⁠🔥⁠
.⁠
#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

🚨SHARE THIS POST AND TAG TWO FRIENDS FOR A CHANCE TO WIN A FREE SPOT ON THE "PEACHY BUM PROGRAMME"🚨⁠
.⁠
By @cmccfitness
.⁠
I am delighted to announce that over the last few weeks I have been working hard to put together a package for girls who are looking to take their physique to the next level for summer, which will be launched this Friday, the 10th of April⁠
.⁠
To sweeten the launch more I am running a competition to give one lucky girl a chance to wins FREE spot on the programme! all you have to do is⁠
-LIKE THE POST⁠
-SHARE IT TO YOUR STORY⁠
-TAG 2 FRIENDS⁠
.⁠
This programme will suit any girl looking to lose weight or who is looking to tone up areas of their body so that they are ready for summertime!⁠
.⁠
Before anyone asks, this can be done in the comforts of your home! I have come up with ways to complete sessions even if you don't have weights!⁠
.⁠
This programme includes: ⁠
Consultation questionnaire⁠
Glute focused programme⁠
Meal plan with sample calories⁠
Nutrition manual⁠
Full video support ⁠
Private Whatsapp group (max 4 people)⁠
Recipe book (48+ recipes)⁠
.⁠
So if you do want to look and feel amazing for the summer please get in contact ASAP! I am only taking on a limited number so that I can work closely with you to achieve your goal⁠
.⁠
DM me "PEACHY" to sign up!⁠
.⁠

Like this content? Follow our below⬇️⁠
👉🏻 Follow @cmccfitness 👈🏻⁠
.⁠
🔥Do you want affordable and effective online coaching which will get you results even in the comforts of your own home? DM me "I WANT IN" to find out more⁠🔥⁠
.⁠
#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

❗️Simply take it PRE to help support rapid fat loss, unleash extreme energy and focus, boost your endurance, get MASSIVE muscle PUMPS, and crush your absolute worst food cravings. It’s the PRE that gets you CUT. And it’s all packed inside 9 explosive little grams of fat-melting, power-pumping awesomeness called Pre-CUTS💯 #fatburner #shredded #preworkout #loseweightfast #tastegood #workout #cardio #musclegrowth #bodybuilding #workoutathomemom

❗️Simply take it PRE to help support rapid fat loss, unleash extreme energy and focus, boost your endurance, get MASSIVE muscle PUMPS, and crush your absolute worst food cravings. It’s the PRE that gets you CUT. And it’s all packed inside 9 explosive little grams of fat-melting, power-pumping awesomeness called Pre-CUTS💯 #fatburner #shredded #preworkout #loseweightfast #tastegood #workout #cardio #musclegrowth #bodybuilding #workoutathomemom

In frame : @fernando_chala 💪

In frame : @fernando_chala 💪

HOW TO USE THE ELASTIC GYM WORKOUT SET😍🔥💪🏻 Train everywhere you want with the Elastic Gym workout set, you don’t even have to leave your house!
✅Easy to use for beginners and experienced athlete
✅take your personal gym outside or inside ✅Train every muscle group💪🏼 Get your own one NOW with an discount not less then 50% and FREE shipping🤯🤩 LINK IN BIO⬆️⬆️ #alwaysoptimal #liftheavy y#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

HOW TO USE THE ELASTIC GYM WORKOUT SET😍🔥💪🏻 Train everywhere you want with the Elastic Gym workout set, you don’t even have to leave your house!
✅Easy to use for beginners and experienced athlete
✅take your personal gym outside or inside ✅Train every muscle group💪🏼 Get your own one NOW with an discount not less then 50% and FREE shipping🤯🤩 LINK IN BIO⬆️⬆️ #alwaysoptimal #liftheavy y #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

•Lets talk muscle growth•

Building👏🏻Muscle👏🏻Takes👏🏻Time👏🏻
You’re not going to become she-hulk over night unless maybe you’re taking some crazy anabolics. A technique commonly talked about for muscle growth is progressive overload. Progressive overload is the loading of the muscle in order to produce strain that signals the body to adapt and overcome. Workout intensity, volume, frequency, and time under tension all play a role in progressive overload but it is important to focus on one aspect at a time rather than trying to do all four at once. You don’t want to put too much stress on your body. Not to mention, you should never sacrifice form to accomplish progressive overload. 
Each of these principles are a good way for you to vary your workout techniques and continue to work the muscle in new ways. That being said, CONSISTENCY IS KEY 🔑 
To grow muscle you need to train hard, be consistent, and be patient. Any sort of change that’s worth while will take time. 
#workhard #progressiveoverload #emptythetank #militarychicks #girlswholift #liftheavy #muscle #girlswithmuscle #strongwomen #fitnessjourney #fitnessmotivation #fitandstrong #fitnessmotivation #strongissexy #fitnesslifestyle #stayfit #healthyandhappy #healthandfitness #myfitnessjourney2020 #tilyoucollapse #tilyoucollapseleggings #trainhard #fitness #flex #motivationmonday #musclegrowth #fitchicks #fitnessaddict #getstronger #buildmuscle

•Lets talk muscle growth•

Building👏🏻Muscle👏🏻Takes👏🏻Time👏🏻
You’re not going to become she-hulk over night unless maybe you’re taking some crazy anabolics. A technique commonly talked about for muscle growth is progressive overload. Progressive overload is the loading of the muscle in order to produce strain that signals the body to adapt and overcome. Workout intensity, volume, frequency, and time under tension all play a role in progressive overload but it is important to focus on one aspect at a time rather than trying to do all four at once. You don’t want to put too much stress on your body. Not to mention, you should never sacrifice form to accomplish progressive overload.
Each of these principles are a good way for you to vary your workout techniques and continue to work the muscle in new ways. That being said, CONSISTENCY IS KEY 🔑
To grow muscle you need to train hard, be consistent, and be patient. Any sort of change that’s worth while will take time.
#workhard #progressiveoverload #emptythetank #militarychicks #girlswholift #liftheavy #muscle #girlswithmuscle #strongwomen #fitnessjourney #fitnessmotivation #fitandstrong #fitnessmotivation #strongissexy #fitnesslifestyle #stayfit #healthyandhappy #healthandfitness #myfitnessjourney2020 #tilyoucollapse #tilyoucollapseleggings #trainhard #fitness #flex #motivationmonday #musclegrowth #fitchicks #fitnessaddict #getstronger #buildmuscle

"You have the information, you own the situation!" In case you still don't know what this community is about, let me remind you.

This community is all about mindset and fitness.

All the videos that I post will teach you how to have a win-win fitness journey-social life. That means you can enjoy the moments with your friends and family but you still have to take care of your calorie budget.

Take care! 💪

Full video in the bio!

"You have the information, you own the situation!" In case you still don't know what this community is about, let me remind you.

This community is all about mindset and fitness.

All the videos that I post will teach you how to have a win-win fitness journey-social life. That means you can enjoy the moments with your friends and family but you still have to take care of your calorie budget.

Take care! 💪

Full video in the bio!

I‘ll find a way. Or I‘ll make one.
And that goes for everything! ☝🏼
.
#fitness #motivation #mindset #liftheavy #musclegrowth #womanwholift #happy #bestversion #gym #workout #passion #lovewhatyoudo #focus

I‘ll find a way. Or I‘ll make one.
And that goes for everything! ☝🏼
.
#fitness #motivation #mindset #liftheavy #musclegrowth #womanwholift #happy #bestversion #gym #workout #passion #lovewhatyoudo #focus

The quicker I can get back to this place, the better. Cannot wait to see everyone in there again, back to progressing, working hard and in happy moods
.
More importantly, I cannot wait for structure again. I don't know about anybody else but I'm starting to forget what day it is 😅
.
#gym #fitness #exercise #betterdays #progression #personaltrainer #business #lifestyle

The quicker I can get back to this place, the better. Cannot wait to see everyone in there again, back to progressing, working hard and in happy moods
.
More importantly, I cannot wait for structure again. I don't know about anybody else but I'm starting to forget what day it is 😅
.
#gym #fitness #exercise #betterdays #progression #personaltrainer #business #lifestyle

Keep moving regardless of what you have ... use your body weight. Posted @withregram • @nutritiontactics 💪🏻How much training is needed to avoid loss of muscle mass gains?⁣
⁣
🛌Gaining muscle mass is a slow process. However, muscle mass is can be lost quickly during muscle disuse, e.g. during prolonged bed rest or when in a cast. A less extreme example of muscle disuse is detraining (i.e. training less or not at all). How fast do you lose muscle if you stop training or when ⁣training volume is reduced?⁣
⁣
🏋🏻This study investigated the effect of detraining on muscle mass and strength gains. Subjects first performed a 16-week resistance training phase. During this phase, they performed 27 sets for the quadriceps muscle. Subsequently, subjects performed either 3 sets per week (1/9th original training ⁣volume) or stopped training at all for 32 weeks.⁣
⁣
🚷The subjects that did no training at all during the 32 weeks lost 30% of their muscle size. ⁣However, subjects that performed 1/9th of the original training volume did not lose any muscle size.⁣
⁣
↔️As for muscle strength, the no training group did not show a decrease in strength. The 1/9th training group even showed a small increase in strength.⁣
⁣
👴🏼Note that these results were for young adults (20-35 yr). The present study also investigated older males (60-75 yr), in which 1/3rd of the original training volume (i.e. 9 sets per week) did not seem effective keep gains in muscle mass, but 1/9th of the training volume was effective to keep strength gains. ⁣
⁣
💡In conclusion, a low training volume is enough to maintain muscle mass and strength gains made from a high-volume training program. ⁣
⁣
👆See bio for the article with clickable link to the study reference and to the next infographic in the resistance exercise series.
⁣
#homeworkout #quarantine #musclegrowth #gymsclosed #bodybuilding #musclegain #muscleloss #musclelossprevention #smarttraining #useitorloseit #deload #trainingvolume #strength

Keep moving regardless of what you have ... use your body weight. Posted @withregram@nutritiontactics 💪🏻How much training is needed to avoid loss of muscle mass gains?⁣

🛌Gaining muscle mass is a slow process. However, muscle mass is can be lost quickly during muscle disuse, e.g. during prolonged bed rest or when in a cast. A less extreme example of muscle disuse is detraining (i.e. training less or not at all). How fast do you lose muscle if you stop training or when ⁣training volume is reduced?⁣

🏋🏻This study investigated the effect of detraining on muscle mass and strength gains. Subjects first performed a 16-week resistance training phase. During this phase, they performed 27 sets for the quadriceps muscle. Subsequently, subjects performed either 3 sets per week (1/9th original training ⁣volume) or stopped training at all for 32 weeks.⁣

🚷The subjects that did no training at all during the 32 weeks lost 30% of their muscle size. ⁣However, subjects that performed 1/9th of the original training volume did not lose any muscle size.⁣

↔️As for muscle strength, the no training group did not show a decrease in strength. The 1/9th training group even showed a small increase in strength.⁣

👴🏼Note that these results were for young adults (20-35 yr). The present study also investigated older males (60-75 yr), in which 1/3rd of the original training volume (i.e. 9 sets per week) did not seem effective keep gains in muscle mass, but 1/9th of the training volume was effective to keep strength gains. ⁣

💡In conclusion, a low training volume is enough to maintain muscle mass and strength gains made from a high-volume training program. ⁣

👆See bio for the article with clickable link to the study reference and to the next infographic in the resistance exercise series.

#homeworkout #quarantine #musclegrowth #gymsclosed #bodybuilding #musclegain #muscleloss #musclelossprevention #smarttraining #useitorloseit #deload #trainingvolume #strength

Keep moving regardless of what you have ... use your body weight. Posted @withregram • @nutritiontactics 💪🏻How much training is needed to avoid loss of muscle mass gains?⁣
⁣
🛌Gaining muscle mass is a slow process. However, muscle mass is can be lost quickly during muscle disuse, e.g. during prolonged bed rest or when in a cast. A less extreme example of muscle disuse is detraining (i.e. training less or not at all). How fast do you lose muscle if you stop training or when ⁣training volume is reduced?⁣
⁣
🏋🏻This study investigated the effect of detraining on muscle mass and strength gains. Subjects first performed a 16-week resistance training phase. During this phase, they performed 27 sets for the quadriceps muscle. Subsequently, subjects performed either 3 sets per week (1/9th original training ⁣volume) or stopped training at all for 32 weeks.⁣
⁣
🚷The subjects that did no training at all during the 32 weeks lost 30% of their muscle size. ⁣However, subjects that performed 1/9th of the original training volume did not lose any muscle size.⁣
⁣
↔️As for muscle strength, the no training group did not show a decrease in strength. The 1/9th training group even showed a small increase in strength.⁣
⁣
👴🏼Note that these results were for young adults (20-35 yr). The present study also investigated older males (60-75 yr), in which 1/3rd of the original training volume (i.e. 9 sets per week) did not seem effective keep gains in muscle mass, but 1/9th of the training volume was effective to keep strength gains. ⁣
⁣
💡In conclusion, a low training volume is enough to maintain muscle mass and strength gains made from a high-volume training program. ⁣
⁣
👆See bio for the article with clickable link to the study reference and to the next infographic in the resistance exercise series.
⁣
#homeworkout #quarantine #musclegrowth #gymsclosed #bodybuilding #musclegain #muscleloss #musclelossprevention #smarttraining #useitorloseit #deload #trainingvolume #strength

Keep moving regardless of what you have ... use your body weight. Posted @withregram@nutritiontactics 💪🏻How much training is needed to avoid loss of muscle mass gains?⁣

🛌Gaining muscle mass is a slow process. However, muscle mass is can be lost quickly during muscle disuse, e.g. during prolonged bed rest or when in a cast. A less extreme example of muscle disuse is detraining (i.e. training less or not at all). How fast do you lose muscle if you stop training or when ⁣training volume is reduced?⁣

🏋🏻This study investigated the effect of detraining on muscle mass and strength gains. Subjects first performed a 16-week resistance training phase. During this phase, they performed 27 sets for the quadriceps muscle. Subsequently, subjects performed either 3 sets per week (1/9th original training ⁣volume) or stopped training at all for 32 weeks.⁣

🚷The subjects that did no training at all during the 32 weeks lost 30% of their muscle size. ⁣However, subjects that performed 1/9th of the original training volume did not lose any muscle size.⁣

↔️As for muscle strength, the no training group did not show a decrease in strength. The 1/9th training group even showed a small increase in strength.⁣

👴🏼Note that these results were for young adults (20-35 yr). The present study also investigated older males (60-75 yr), in which 1/3rd of the original training volume (i.e. 9 sets per week) did not seem effective keep gains in muscle mass, but 1/9th of the training volume was effective to keep strength gains. ⁣

💡In conclusion, a low training volume is enough to maintain muscle mass and strength gains made from a high-volume training program. ⁣

👆See bio for the article with clickable link to the study reference and to the next infographic in the resistance exercise series.

#homeworkout #quarantine #musclegrowth #gymsclosed #bodybuilding #musclegain #muscleloss #musclelossprevention #smarttraining #useitorloseit #deload #trainingvolume #strength

Believe it or not the picture on the left was after I had been lifting for a little over a year. I'm not kidding when I say I have always been extremely skinny with a small frame. I had a hell of a time putting on muscle. It wasnt until about year 1.5-2 years in that I started noticing much in the way of real visual progression.

__

Many of the applications I receive from young men are due to them feeling low self esteem, insecure or are wanting to change in terms of their aesthetics. Reasons vary, but the end goals are very similar.
__

In my own experiences I can remember feeling the exact same way.  Sometimes, that’s all it takes to get started. Once you get going and start feeling and looking different then your goals take on a life of their own. After that, you pretty much just get addicted to the process. At least I did.

__

Progress doesn’t happen overnight. You have to stick with it for lifetime. Take your time. Learn the nuances of the process and familiarize yourself with your own body, training and nutrition. Learn to overcome obstacles without giving up. Keep your long term goals in sight, but set a few short term ones too. There isn’t anything wrong with short term goals as well.

__

My own original goal was to look good because of some insecurities. Your goals will change over time, that I can assure you.
__

But, whatever it takes to get you going is the right goal for you.

Believe it or not the picture on the left was after I had been lifting for a little over a year. I'm not kidding when I say I have always been extremely skinny with a small frame. I had a hell of a time putting on muscle. It wasnt until about year 1.5-2 years in that I started noticing much in the way of real visual progression.

__

Many of the applications I receive from young men are due to them feeling low self esteem, insecure or are wanting to change in terms of their aesthetics. Reasons vary, but the end goals are very similar.
__

In my own experiences I can remember feeling the exact same way. Sometimes, that’s all it takes to get started. Once you get going and start feeling and looking different then your goals take on a life of their own. After that, you pretty much just get addicted to the process. At least I did.

__

Progress doesn’t happen overnight. You have to stick with it for lifetime. Take your time. Learn the nuances of the process and familiarize yourself with your own body, training and nutrition. Learn to overcome obstacles without giving up. Keep your long term goals in sight, but set a few short term ones too. There isn’t anything wrong with short term goals as well.

__

My own original goal was to look good because of some insecurities. Your goals will change over time, that I can assure you.
__

But, whatever it takes to get you going is the right goal for you.

🚨FOLLOW @tomthetrainerfitness TODAY IF YOU WANT TO BREAKTHROUGH YOUR FITNESS BARRIERS!!🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀
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💥Lose 10lbs by Summer💥 by @roballenfitness⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
For those who haven’t started working on their summer body yet, it’s not too late (You’re cutting it close though) - Mother Nature has been nice enough to give us all extra time this year⠀⠀⠀⠀⠀⠀⠀⠀⠀
�.�I⠀⠀⠀⠀⠀⠀⠀⠀⠀
f you’re not sure how many cals to eat per day just DM me your current height and weight and I’ll tell you 😊⠀⠀⠀⠀⠀⠀⠀⠀⠀
)�.�⠀⠀⠀⠀⠀⠀⠀⠀⠀
2 months to lose 10 lbs is still doable! 556 fewer cals per day. That’s a good workout and a cookie or glass of wine less per day. It really adds up over 2 months though! I know it’s not as easy as it sounds but it can be if you’ve got the right mindset. You’ve just got to be as consistent as possible with it⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you do splurge and go over, no problem - get back to it the next day. Just don’t give up. Track your stuff as best you can. Make it a priority. You deserve it. 👊⠀⠀⠀⠀⠀⠀⠀⠀⠀
🏼�.�⠀⠀⠀⠀⠀⠀⠀⠀⠀
☀️If you need some extra help, I’ve got a great promotion on my fat loss program going right now - just check the link in my bio 💪🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Like this content? Follow below ⬇️⬇️⬇️⠀⠀⠀⠀⠀⠀⠀⠀⠀
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👉🏻 Follow @tomthetrainerfitness 👈🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
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👉🏻 Follow @tomthetrainerfitness 👈🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🔥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!!🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
💥Lose 10lbs by Summer💥 by @roballenfitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
For those who haven’t started working on their summer body yet, it’s not too late (You’re cutting it close though) - Mother Nature has been nice enough to give us all extra time this year⠀⠀⠀⠀⠀⠀⠀⠀⠀
�.�I⠀⠀⠀⠀⠀⠀⠀⠀⠀
f you’re not sure how many cals to eat per day just DM me your current height and weight and I’ll tell you 😊⠀⠀⠀⠀⠀⠀⠀⠀⠀
)�.�⠀⠀⠀⠀⠀⠀⠀⠀⠀
2 months to lose 10 lbs is still doable! 556 fewer cals per day. That’s a good workout and a cookie or glass of wine less per day. It really adds up over 2 months though! I know it’s not as easy as it sounds but it can be if you’ve got the right mindset. You’ve just got to be as consistent as possible with it⠀⠀⠀⠀⠀⠀⠀⠀⠀
�.⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you do splurge and go over, no problem - get back to it the next day. Just don’t give up. Track your stuff as best you can. Make it a priority. You deserve it. 👊⠀⠀⠀⠀⠀⠀⠀⠀⠀
🏼�.�⠀⠀⠀⠀⠀⠀⠀⠀⠀
☀️If you need some extra help, I’ve got a great promotion on my fat loss program going right now - just check the link in my bio 💪🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Like this content? Follow below ⬇️⬇️⬇️⠀⠀⠀⠀⠀⠀⠀⠀⠀
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👉🏻 Follow @tomthetrainerfitness 👈🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🔥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!🔥

Methods to Build Muscle by @musclemonsters⠀⠀⠀⠀⠀⠀⠀⠀⠀
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People always ask, "what is the best workout routine for muscle growth?"⠀⠀⠀⠀⠀⠀⠀⠀⠀
. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
My question to you is, if there were a "best" routine, don't you think we'd all be on it and experiencing great results?⠀⠀⠀⠀⠀⠀⠀⠀⠀
. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Look, there is no "best" workout rouinte, only best principles. As long as you can manage to recover from your training and gradually increase volume, you'll build muscle (assuming your nutrition is in order).⠀⠀⠀⠀⠀⠀⠀⠀⠀
. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
To put it simply, there is no "best", only best for YOU.⠀⠀⠀⠀⠀⠀⠀⠀⠀
. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here are a few examples of training methods you can follow to build muscle.⠀⠀⠀⠀⠀⠀⠀⠀⠀
. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#buildmuscle #muscle #gainweight #bulkup #gainmuscle #gainsize #jacked #musclegrowth #skinnytomuscle  #buildmuscles #fitlifestyle #iifym #protein #gymworkout #gym #getstrong #gains #healthy #fitnessadvice #fitnesstips #musclegain #nutrition #training #exercise #getbig #workout #weightlifting #getbuff #gymlife #gymtips

Methods to Build Muscle by @musclemonsters ⠀⠀⠀⠀⠀⠀⠀⠀⠀
. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
People always ask, "what is the best workout routine for muscle growth?"⠀⠀⠀⠀⠀⠀⠀⠀⠀
. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
My question to you is, if there were a "best" routine, don't you think we'd all be on it and experiencing great results?⠀⠀⠀⠀⠀⠀⠀⠀⠀
. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Look, there is no "best" workout rouinte, only best principles. As long as you can manage to recover from your training and gradually increase volume, you'll build muscle (assuming your nutrition is in order).⠀⠀⠀⠀⠀⠀⠀⠀⠀
. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
To put it simply, there is no "best", only best for YOU.⠀⠀⠀⠀⠀⠀⠀⠀⠀
. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here are a few examples of training methods you can follow to build muscle.⠀⠀⠀⠀⠀⠀⠀⠀⠀
. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#buildmuscle #muscle #gainweight #bulkup #gainmuscle #gainsize #jacked #musclegrowth #skinnytomuscle #buildmuscles #fitlifestyle #iifym #protein #gymworkout #gym #getstrong #gains #healthy #fitnessadvice #fitnesstips #musclegain #nutrition #training #exercise #getbig #workout #weightlifting #getbuff #gymlife #gymtips

HEAVY WEIGHT vs LIGHT WEIGHT by @musclemonsters⠀⠀⠀⠀⠀⠀⠀⠀⠀
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When it comes to lifting heavy vs light weight, one thing needs to be made certain, you should do both. Both lighter and heavier weights at their different rep ranges, have benefits that the other doesn’t.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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For example, low rep heavy work will lead to an increase in overall muscular strength, whereas, high rep lighter work has a great place for adding volume to lagging body parts, helping them to grow.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Low rep training puts a heavy emphasis on technique, which can often be compromised in higher rep sets. However, due to the high intensities of low rep training, there may be a higher risk of injury & greater intra and post workout recovery times.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Both rep ranges can also be beneficial towards injury rehab. However, high rep ranges offer a more ideal risk to reward ratio. High rep endurance training also helps to cause hypertrophy through metabolic damage and limits actual muscle damage, which is ideal during recovery⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
At the end of the day, both heavy and lighter weights can lead to muscle growth and increases in strength. The goal is to utilise both in your fitness journey.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Know somebody afraid to lift some heavy weights? TAG them below⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#buildmuscle #muscle #gainweight #bulkup #gainmuscle #gainsize #jacked #musclegrowth #skinnytomuscle  #buildmuscles #fitlifestyle #iifym #protein #gymworkout #gym #getstrong #gains #healthy #fitnessadvice #fitnesstips #musclegain #nutrition #training #exercise #getbig #workout #weightlifting #getbuff #gymlife #gymtips

HEAVY WEIGHT vs LIGHT WEIGHT by @musclemonsters ⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
When it comes to lifting heavy vs light weight, one thing needs to be made certain, you should do both. Both lighter and heavier weights at their different rep ranges, have benefits that the other doesn’t.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
For example, low rep heavy work will lead to an increase in overall muscular strength, whereas, high rep lighter work has a great place for adding volume to lagging body parts, helping them to grow.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Low rep training puts a heavy emphasis on technique, which can often be compromised in higher rep sets. However, due to the high intensities of low rep training, there may be a higher risk of injury & greater intra and post workout recovery times.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Both rep ranges can also be beneficial towards injury rehab. However, high rep ranges offer a more ideal risk to reward ratio. High rep endurance training also helps to cause hypertrophy through metabolic damage and limits actual muscle damage, which is ideal during recovery⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
At the end of the day, both heavy and lighter weights can lead to muscle growth and increases in strength. The goal is to utilise both in your fitness journey.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Know somebody afraid to lift some heavy weights? TAG them below⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#buildmuscle #muscle #gainweight #bulkup #gainmuscle #gainsize #jacked #musclegrowth #skinnytomuscle #buildmuscles #fitlifestyle #iifym #protein #gymworkout #gym #getstrong #gains #healthy #fitnessadvice #fitnesstips #musclegain #nutrition #training #exercise #getbig #workout #weightlifting #getbuff #gymlife #gymtips

🚨Follow @thebestgymtips for top quality daily fitness content! 🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
💪🏻Progressive Overload💪🏻 by @nickkrantzfit⠀⠀⠀⠀⠀⠀⠀⠀⠀
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👉🏻In order for a muscle to grow, strength to be gained, performance to increase, or for any similar improvement to happen, the human body must be forced to adapt to a tension that is above and beyond what it has previously experienced.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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👉🏻This method isn’t just specialized for strength training, this is going to increase all aspects of your workout. This is where tracking your workouts is HUGE!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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📝You need to know what sets and weights you did the previous week. So that for 4 months straight you aren’t continuously doing 4 sets of 135lbs and wondering why you’re not getting any stronger or gaining more mass. 🤦🏼‍♂️⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you want results, you need to push the weight, push the reps, add an additional 5lbs this week. That 5lbs will go a loooong way in your journey!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Questions??? Ask below! 😘⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#buildmuscle #muscle #gainweight #bulkup #gainmuscle #gainsize #jacked #musclegrowth #skinnytomuscle  #buildmuscles #fitlifestyle #iifym #protein #gymworkout #gym #getstrong #gains #healthy #fitnessadvice #fitnesstips #musclegain #nutrition #training #exercise #getbig #workout #weightlifting #getbuff #gymlife #gymtips

🚨Follow @thebestgymtips for top quality daily fitness content! 🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀
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💪🏻Progressive Overload💪🏻 by @nickkrantzfit ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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👉🏻In order for a muscle to grow, strength to be gained, performance to increase, or for any similar improvement to happen, the human body must be forced to adapt to a tension that is above and beyond what it has previously experienced.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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👉🏻This method isn’t just specialized for strength training, this is going to increase all aspects of your workout. This is where tracking your workouts is HUGE!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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📝You need to know what sets and weights you did the previous week. So that for 4 months straight you aren’t continuously doing 4 sets of 135lbs and wondering why you’re not getting any stronger or gaining more mass. 🤦🏼‍♂️⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you want results, you need to push the weight, push the reps, add an additional 5lbs this week. That 5lbs will go a loooong way in your journey!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Questions??? Ask below! 😘⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#buildmuscle #muscle #gainweight #bulkup #gainmuscle #gainsize #jacked #musclegrowth #skinnytomuscle #buildmuscles #fitlifestyle #iifym #protein #gymworkout #gym #getstrong #gains #healthy #fitnessadvice #fitnesstips #musclegain #nutrition #training #exercise #getbig #workout #weightlifting #getbuff #gymlife #gymtips

WHO YOU GOT?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Like for Proper 12.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Comment for Budweiser.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Hope you enjoy tonight no matter what the plans are!⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Please drink responsibly.⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
#buildmuscle #muscle #gainweight #bulkup #gainmuscle #gainsize #jacked #musclegrowth #skinnytomuscle  #buildmuscles #fitlifestyle #iifym #protein #gymworkout #gym #getstrong #gains #healthy #fitnessadvice #fitnesstips #musclegain #nutrition #training #exercise #getbig #workout #weightlifting #getbuff #gymlife #gymtips

WHO YOU GOT?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Like for Proper 12.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Comment for Budweiser.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Hope you enjoy tonight no matter what the plans are!⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Please drink responsibly.⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
#buildmuscle #muscle #gainweight #bulkup #gainmuscle #gainsize #jacked #musclegrowth #skinnytomuscle #buildmuscles #fitlifestyle #iifym #protein #gymworkout #gym #getstrong #gains #healthy #fitnessadvice #fitnesstips #musclegain #nutrition #training #exercise #getbig #workout #weightlifting #getbuff #gymlife #gymtips

WHICH TYPE OF CARDIO IS BEST? by @PAULFFIT⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
FOLLOW @paullfit for daily fitness tips! Save, and share this with a friend!⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
🏃🏼‍♀️ When it comes to cardio, there are different types. For now, I will just be comparing two that are the main focus of many people trying to get in shape:⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
🚶🏼‍♂️Low intensity steady state (LISS). Think walking, hiking, leisurely bike ride⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
🕺High intensity interval training (HIIT). Sprints, battle ropes, med ball work, and tons more variants⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
🤔The question is which one is best?⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Well, like most things, the answer isn’t so black and white.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
The real question is, which is best FOR YOU? And the answer to that depends on many things, most importantly your goals, and your lifestyle⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Both have pros and cons⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
LISS⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
❌Takes longer⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
❌Not as many types⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
✅Less impact/risk of injury⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
✅Does not need to be recovered from/can be done more⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
HIIT⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
❌High impact, can risk injury⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
❌Can cause soreness/can be hard to recover from⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
✅Much more time efficient⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
✅Almost infinite variations⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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❓There are arguments to be made for both sides, but I will leave it at this: what do you enjoy more? What will you do consistently? What can you fit into your schedule? Which makes you feel better both during and after?⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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💯That’s the one for you⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
SHARE THIS WITH SOMEONE WHO IS CONFUSED ABOUT CARDIO ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#buildmuscle #muscle #gainweight #bulkup #gainmuscle #gainsize #jacked #musclegrowth #skinnytomuscle  #buildmuscles #fitlifestyle #iifym #protein #gymworkout #gym #getstrong #gains #healthy #fitnessadvice #fitnesstips #musclegain #nutrition #training #exercise #getbig #workout #weightlifting #getbuff #gymlife #gymtips

WHICH TYPE OF CARDIO IS BEST? by @PAULFFIT ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
FOLLOW @paullfit for daily fitness tips! Save, and share this with a friend!⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
🏃🏼‍♀️ When it comes to cardio, there are different types. For now, I will just be comparing two that are the main focus of many people trying to get in shape:⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
🚶🏼‍♂️Low intensity steady state (LISS). Think walking, hiking, leisurely bike ride⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
🕺High intensity interval training (HIIT). Sprints, battle ropes, med ball work, and tons more variants⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
🤔The question is which one is best?⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Well, like most things, the answer isn’t so black and white.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
The real question is, which is best FOR YOU? And the answer to that depends on many things, most importantly your goals, and your lifestyle⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Both have pros and cons⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
LISS⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
❌Takes longer⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
❌Not as many types⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
✅Less impact/risk of injury⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
✅Does not need to be recovered from/can be done more⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
HIIT⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
❌High impact, can risk injury⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
❌Can cause soreness/can be hard to recover from⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
✅Much more time efficient⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
✅Almost infinite variations⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
❓There are arguments to be made for both sides, but I will leave it at this: what do you enjoy more? What will you do consistently? What can you fit into your schedule? Which makes you feel better both during and after?⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
💯That’s the one for you⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
SHARE THIS WITH SOMEONE WHO IS CONFUSED ABOUT CARDIO ⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
#buildmuscle #muscle #gainweight #bulkup #gainmuscle #gainsize #jacked #musclegrowth #skinnytomuscle #buildmuscles #fitlifestyle #iifym #protein #gymworkout #gym #getstrong #gains #healthy #fitnessadvice #fitnesstips #musclegain #nutrition #training #exercise #getbig #workout #weightlifting #getbuff #gymlife #gymtips

Great quote here here!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Always make sure to remember your 'why', the reason that you're still going, the thing that gets you up in the morning.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#buildmuscle #muscle #gainweight #bulkup #gainmuscle #gainsize #jacked #musclegrowth #skinnytomuscle  #buildmuscles #fitlifestyle #iifym #protein #gymworkout #gym #getstrong #gains #healthy #fitnessadvice #fitnesstips #musclegain #nutrition #training #exercise #getbig #workout #weightlifting #getbuff #gymlife #gymtips

Great quote here here!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Always make sure to remember your 'why', the reason that you're still going, the thing that gets you up in the morning.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
#buildmuscle #muscle #gainweight #bulkup #gainmuscle #gainsize #jacked #musclegrowth #skinnytomuscle #buildmuscles #fitlifestyle #iifym #protein #gymworkout #gym #getstrong #gains #healthy #fitnessadvice #fitnesstips #musclegain #nutrition #training #exercise #getbig #workout #weightlifting #getbuff #gymlife #gymtips

GUIDE TO GYM EQUIPMENT by @godbuiltfitness⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I was in the gym the other day, and I was wondering how much the trap bar weighs. So I figured to add a guide of all the tools in the weight room that don’t really have a label of the weight on it. This will allow you to correctly write down the right weight being performed for your workouts without wasting time tryna to figure out how much the bar weighs.  Tag someone who need to see this ⠀⠀⠀⠀⠀⠀⠀⠀⠀
FOLLOW👇⠀⠀⠀⠀⠀⠀⠀⠀⠀
@godbuiltfitness⠀⠀⠀⠀⠀⠀⠀⠀⠀
@godbuiltfitness⠀⠀⠀⠀⠀⠀⠀⠀⠀
@godbuiltfitness⠀⠀⠀⠀⠀⠀⠀⠀⠀
FOLLOW👆⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
#buildmuscle #muscle #gainweight #bulkup #gainmuscle #gainsize #jacked #musclegrowth #skinnytomuscle  #buildmuscles #fitlifestyle #iifym #protein #gymworkout #gym #getstrong #gains #healthy #fitnessadvice #fitnesstips #musclegain #nutrition #training #exercise #getbig #workout #weightlifting #getbuff #gymlife #gymtips

GUIDE TO GYM EQUIPMENT by @godbuiltfitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I was in the gym the other day, and I was wondering how much the trap bar weighs. So I figured to add a guide of all the tools in the weight room that don’t really have a label of the weight on it. This will allow you to correctly write down the right weight being performed for your workouts without wasting time tryna to figure out how much the bar weighs. Tag someone who need to see this ⠀⠀⠀⠀⠀⠀⠀⠀⠀
FOLLOW👇⠀⠀⠀⠀⠀⠀⠀⠀⠀
@godbuiltfitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀
@godbuiltfitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀
@godbuiltfitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀
FOLLOW👆⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
#buildmuscle #muscle #gainweight #bulkup #gainmuscle #gainsize #jacked #musclegrowth #skinnytomuscle #buildmuscles #fitlifestyle #iifym #protein #gymworkout #gym #getstrong #gains #healthy #fitnessadvice #fitnesstips #musclegain #nutrition #training #exercise #getbig #workout #weightlifting #getbuff #gymlife #gymtips

Dodge challenger in the forest
Like ☑️☑️☑️☑️☑️☑️☑️☑️☑️☑️
______________________________
Comment ☑️☑️☑️☑️☑️☑️☑️☑️
______'________________________  Follow ☑️☑️☑️☑️☑️☑️☑️☑️
_______________________________
@green_evil_392 
@hr242004 @rollin.performance 
@alone.hv.603 @dodge_charger_do_slubu  #japanesemuscle #mechanics #muscletech #musclefood #bmw_2c19x #musclebuilding #musclecarzone #moparmuscle #beamerboy #musclecars #musclecingz #musclebeach #allamericanmuscle #modernmuscle #indomuscle # musclegirls #musclegrowth #lookdodia #dodge #challenger #mops #cardib

Dodge challenger in the forest
Like ☑️☑️☑️☑️☑️☑️☑️☑️☑️☑️
______________________________
Comment ☑️☑️☑️☑️☑️☑️☑️☑️
______'________________________ Follow ☑️☑️☑️☑️☑️☑️☑️☑️
_______________________________
@green_evil_392
@hr242004 @rollin.performance
@alone.hv.603 @dodge_charger_do_slubu   #japanesemuscle #mechanics #muscletech #musclefood #bmw_2c19x #musclebuilding #musclecarzone #moparmuscle #beamerboy #musclecars #musclecingz #musclebeach #allamericanmuscle #modernmuscle #indomuscle # musclegirls #musclegrowth #lookdodia #dodge #challenger #mops #cardib

Following on from my previous post about macros, I wanted to also emphasise that foods do not just contain one macros they are a blend of all 3. Some foods contain very little of other macros that it doesn’t really matter, however, others contain a lot of both. In these cases, you need to take this into consideration when combining your meals. .
.
So here’s a few examples of high protein carbohydrates. If you’re having these foods in your meal then you need to consider both the carbohydrates and protein aspect of these foods. If you are having these protein sources in your meal as well as others e.g. meat. Then you could be consuming too much protein which you will basically just wee out 🤷🏼‍♀️ this is a waste of food, money and can in the long term damage your kidneys and give you kidney stones... not nice. Although, just remember that when you are using plant based proteins instead of animal protein you need a varied combination to achieve 100% of the amino acids the body needs. .
.
So I hope that was helpful! I hope everyone has a lovely Monday full of good nutritious food 💕 .
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▪️MELISSA’s Nutritional coaching ▪️@make_itnutrition 
#nutritionist #consultancy #mealplans #nutritioneducation #weightloss #musclegrowth #diseasemanagement #macros #protein #carbohydrates #fat #lifting #transformation #liftingheavy #discoverunder3k #psychology

Following on from my previous post about macros, I wanted to also emphasise that foods do not just contain one macros they are a blend of all 3. Some foods contain very little of other macros that it doesn’t really matter, however, others contain a lot of both. In these cases, you need to take this into consideration when combining your meals. .
.
So here’s a few examples of high protein carbohydrates. If you’re having these foods in your meal then you need to consider both the carbohydrates and protein aspect of these foods. If you are having these protein sources in your meal as well as others e.g. meat. Then you could be consuming too much protein which you will basically just wee out 🤷🏼‍♀️ this is a waste of food, money and can in the long term damage your kidneys and give you kidney stones... not nice. Although, just remember that when you are using plant based proteins instead of animal protein you need a varied combination to achieve 100% of the amino acids the body needs. .
.
So I hope that was helpful! I hope everyone has a lovely Monday full of good nutritious food 💕 .
.
.
.
▪️MELISSA’s Nutritional coaching ▪️@make_itnutrition
#nutritionist #consultancy #mealplans #nutritioneducation #weightloss #musclegrowth #diseasemanagement #macros #protein #carbohydrates #fat #lifting #transformation #liftingheavy #discoverunder3k #psychology

LEG SESSION
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Front Squat 3 x 10
Single Leg RDL 3 x 10 e/s
Nordic Hamstring Lowers 3 x 6
Weighted Lunges 4 x 8 e/s
Calf Raises 4 x 15
Weighted Plank 3 x 45 secs
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I performed the lunges and calf raises as a super set. A superset is where the two exercise are performed back to back with the rest coming once the second exercise is complete 👍🏻
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.
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After the session I did some passing and line out throwing so I don’t get out of touch whilst this period of lockdown is occurring 🏉
.
.
.
#legday #legworkout #squats #strengthandconditioning #musclegrowth #rugby #skills #passing #throwing

LEG SESSION
.
.
.
Front Squat 3 x 10
Single Leg RDL 3 x 10 e/s
Nordic Hamstring Lowers 3 x 6
Weighted Lunges 4 x 8 e/s
Calf Raises 4 x 15
Weighted Plank 3 x 45 secs
.
.
.
I performed the lunges and calf raises as a super set. A superset is where the two exercise are performed back to back with the rest coming once the second exercise is complete 👍🏻
.
.
.
After the session I did some passing and line out throwing so I don’t get out of touch whilst this period of lockdown is occurring 🏉
.
.
.
#legday #legworkout #squats #strengthandconditioning #musclegrowth #rugby #skills #passing #throwing

Follow @ripped.hub ⠀
👇🔥The Home-Workout🔥👇
⠀
To turn this into a Circuit style workout, perform the exercises on one row (from left to right) for either 8-15 repetitions or for a set amount of time, like 50 seconds (lower or higher, depending on your fitness level) and then move on to the next exercise without resting.
⠀
After you’ve performed all exercises on one row, you can rest for 60 seconds (or more/less, depending on your fitness level) and then start with either the same exercises or the next row.
⠀
Continue for either 3-6 circuits (rounds of rows) or up until you’ve finishing all of them (again, adjust according to your fitness level).
⠀
👇🏼
Credit @jonashereora
Follow @ripped.hub 
Follow @ripped.hub 
Follow @ripped.hub 
#rippedhub
👆🏼
.
#leaveyourprynt #myoprynt #myocore #musclebuilding#musclegrowth #hypertrophy #gainingmuscle#powerbuilding #musclebuilding #buildingmuscle#musclemass #musclegrowth #nattyprofessor#nattyknowledge #bodybuilding #naturalbodybuilding#legday #squatday #legworkout #legworkouts#chestworkout #backworkout #fitness #fitnessmotivation

Follow @ripped.hub
👇🔥The Home-Workout🔥👇

To turn this into a Circuit style workout, perform the exercises on one row (from left to right) for either 8-15 repetitions or for a set amount of time, like 50 seconds (lower or higher, depending on your fitness level) and then move on to the next exercise without resting.

After you’ve performed all exercises on one row, you can rest for 60 seconds (or more/less, depending on your fitness level) and then start with either the same exercises or the next row.

Continue for either 3-6 circuits (rounds of rows) or up until you’ve finishing all of them (again, adjust according to your fitness level).

👇🏼
Credit @jonashereora
Follow @ripped.hub
Follow @ripped.hub
Follow @ripped.hub
#rippedhub
👆🏼
.
#leaveyourprynt   #myoprynt   #myocore   #musclebuilding #musclegrowth   #hypertrophy   #gainingmuscle #powerbuilding   #musclebuilding   #buildingmuscle #musclemass   #musclegrowth   #nattyprofessor #nattyknowledge   #bodybuilding   #naturalbodybuilding #legday   #squatday   #legworkout   #legworkouts #chestworkout   #backworkout   #fitness   #fitnessmotivation

Who’s missing this right now?😞
➖➖➖➖➖➖➖➖➖➖➖➖
📲Follow @nocardioarmy
📲Follow @nocardioarmy
📲Follow @nocardioarmy
➖➖➖➖➖➖➖➖➖➖➖➖
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#fitfam #squats #muscle #musclegrowth #gymlife #gymmotivation #instafit #instafitness #workouttips #gymmemes #legday #armday #deadlift #fitspo #girlswholift #powerlifting

Who’s missing this right now?😞
➖➖➖➖➖➖➖➖➖➖➖➖
📲Follow @nocardioarmy
📲Follow @nocardioarmy
📲Follow @nocardioarmy
➖➖➖➖➖➖➖➖➖➖➖➖
-
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#fitfam #squats #muscle #musclegrowth #gymlife #gymmotivation #instafit #instafitness #workouttips #gymmemes #legday #armday #deadlift #fitspo #girlswholift #powerlifting