#quads

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So ummmm yeah... about them leg days 😌 I was not blessed with naturally bigger or muscular legs as you can clearly see on the left. A little 125lbs compared to 155 lbs on the right. It’s taken me six years to get there. Most people want to know “how” and it’s really simple...just keep putting one foot in front of the other and move forward. We may have a set back for a few days or even weeks, but stopping is a sure fire way to get no where.

#TransformationTuesday

#fitmom #girlswithmuscle #wpd #fitfam #strongwomen #bodybuilding #igfitness #igfitmoms  #physique #noexcuses  #npc  #contestprep #passion #dedicated #goals #womensphysique #quads #comtrolledlabs #gains  #quads #calves #inkedbabes #inkedgirls

So ummmm yeah... about them leg days 😌 I was not blessed with naturally bigger or muscular legs as you can clearly see on the left. A little 125lbs compared to 155 lbs on the right. It’s taken me six years to get there. Most people want to know “how” and it’s really simple...just keep putting one foot in front of the other and move forward. We may have a set back for a few days or even weeks, but stopping is a sure fire way to get no where.

#TransformationTuesday

#fitmom #girlswithmuscle #wpd #fitfam #strongwomen #bodybuilding #igfitness #igfitmoms #physique #noexcuses #npc #contestprep #passion #dedicated #goals #womensphysique #quads #comtrolledlabs #gains #quads #calves #inkedbabes #inkedgirls

I could get used to the island life 🌞🌊 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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wake up, lay out in the sun, get a lift in, eat some food, and soak up some sun til sunset. if I could figure out a way to make this my lifestyle, I wouldn’t complain 🌞
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#lifestyle #fitness #motivation #weightlifting #bodybuilding #fitfam #fitchicks #legs #legday #quads #quadzilla #fitspo #inspiration #beach #beachlifestyle #healthyliving #healthylifestyle #fitchick

I could get used to the island life 🌞🌊 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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wake up, lay out in the sun, get a lift in, eat some food, and soak up some sun til sunset. if I could figure out a way to make this my lifestyle, I wouldn’t complain 🌞
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#lifestyle #fitness #motivation #weightlifting #bodybuilding #fitfam #fitchicks #legs #legday #quads #quadzilla #fitspo #inspiration #beach #beachlifestyle #healthyliving #healthylifestyle #fitchick

Let’s talk transformation💪🏾........#transformationtuesday .
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Let me start by saying this is more of a before and after. Left photo was taken 2013, right photo 2020. FYI- I did not work out in 2013. This may not look like a huge transformation to others but to me it is because of what it took for me to reach the photo on the right. .
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Left: unsure of weight but If I had to guess I’m assuming 103lbs-110lbs 
Right: 133lbs
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Gaining weight the natural way is harder than I thought it would be. No mass or weight gainers, no supplements, no surgery, just food. Have I tried them all yes, did they work for me - no. Not because I didn’t want them to but if you’re like me, your body doesn’t react well to these forms of weight gain. I found that my body would not hold down anything that was not consumed through me eating food. That is still the case until this day and that is okay!
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Although your progress may be slower than others all that matters is that you continue to put the work in!! 💯 It is still going to take time, discipline, and consistency!! But you can build it the natural way!! Be your own body goals!
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#transformationtuesday #beforeandafter #someprogressisbetterthannone #fitnessmotivation #gainz #glutes #thicc #fitlifestyle #workout #womenwholift #builtnotbought #weightgainjourney #quads #melaninfitness #blackfitness #ebonyfitfreaks #prettyfitmelanin

Let’s talk transformation💪🏾........ #transformationtuesday .
.
Let me start by saying this is more of a before and after. Left photo was taken 2013, right photo 2020. FYI- I did not work out in 2013. This may not look like a huge transformation to others but to me it is because of what it took for me to reach the photo on the right. .
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Left: unsure of weight but If I had to guess I’m assuming 103lbs-110lbs
Right: 133lbs
.
.
.
Gaining weight the natural way is harder than I thought it would be. No mass or weight gainers, no supplements, no surgery, just food. Have I tried them all yes, did they work for me - no. Not because I didn’t want them to but if you’re like me, your body doesn’t react well to these forms of weight gain. I found that my body would not hold down anything that was not consumed through me eating food. That is still the case until this day and that is okay!
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Although your progress may be slower than others all that matters is that you continue to put the work in!! 💯 It is still going to take time, discipline, and consistency!! But you can build it the natural way!! Be your own body goals!
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#transformationtuesday #beforeandafter #someprogressisbetterthannone #fitnessmotivation #gainz #glutes #thicc #fitlifestyle #workout #womenwholift #builtnotbought #weightgainjourney #quads #melaninfitness #blackfitness #ebonyfitfreaks #prettyfitmelanin

I’ve been struggling lately, but with the help of my amazing team I’m getting back on track. 
Thank you @nelzonj @martfitzh20_bodybuilding

I’ve been struggling lately, but with the help of my amazing team I’m getting back on track.
Thank you @nelzonj @martfitzh20_bodybuilding

Cheesin’ so hard both of our eyes are shut but who cares ilyyyy💕💕
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#fitchick #fitnessgirl #bodybuilding #fitnessmotivation #quads #girlswholift #fitspo #fitfam #fitnessmodel #fitchicks

Cheesin’ so hard both of our eyes are shut but who cares ilyyyy💕💕
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#fitchick #fitnessgirl #bodybuilding #fitnessmotivation #quads #girlswholift #fitspo #fitfam #fitnessmodel #fitchicks

After a few weeks of nagging hip pain, I’m so happy that I got through my entire training pain freeeee😍
I think it’s easy to take our health for granted-we wake up expecting to be ready to go about our business but we have literally no idea what is in store. In my case, my job has gotten a bit more complicated and I had to spend time recuperating, but I’m fine and is SO minor in the grand scheme of things. It’s not always that simple and I try to remind myself that being healthy is such a blessing that we forget about all too often. Have a great week y’all, and always be grateful🤗

After a few weeks of nagging hip pain, I’m so happy that I got through my entire training pain freeeee😍
I think it’s easy to take our health for granted-we wake up expecting to be ready to go about our business but we have literally no idea what is in store. In my case, my job has gotten a bit more complicated and I had to spend time recuperating, but I’m fine and is SO minor in the grand scheme of things. It’s not always that simple and I try to remind myself that being healthy is such a blessing that we forget about all too often. Have a great week y’all, and always be grateful🤗

🧘🏻‍♂️💦🧘🏽‍♂️ Boys that sweat together, stay together!
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As 2020 rolls into full swing, I’ve been really making an effort to treat my body better — and that starts with regular yoga practices & daily stretching! Let me tell you, I am one of the LEAST flexible people on the planet. It’s been great to weight train, increase muscle strength, and see the results I’m looking for... but none of that matters if I can’t move effectively 😂! So here’s to a v bendy 2020 🤪✨ (also @notanothergay came along and now we’re yoga buds!!) 💕

🧘🏻‍♂️💦🧘🏽‍♂️ Boys that sweat together, stay together!
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As 2020 rolls into full swing, I’ve been really making an effort to treat my body better — and that starts with regular yoga practices & daily stretching! Let me tell you, I am one of the LEAST flexible people on the planet. It’s been great to weight train, increase muscle strength, and see the results I’m looking for... but none of that matters if I can’t move effectively 😂! So here’s to a v bendy 2020 🤪✨ (also @notanothergay came along and now we’re yoga buds!!) 💕

Most Recent

So did 2 movements then squats used pad under feet use quads more this was last set 300kg then legcurl reverse legcurl then some heavy legpress finishing at 750kg for plenty reps #squats #quads #legday #legpress #repping300kgsquatclub #silverback #bodybuilder #workforit #gaintrain #gymlife #trainlikeboss @strengthasylum

So did 2 movements then squats used pad under feet use quads more this was last set 300kg then legcurl reverse legcurl then some heavy legpress finishing at 750kg for plenty reps #squats #quads #legday #legpress #repping300kgsquatclub #silverback #bodybuilder #workforit #gaintrain #gymlife #trainlikeboss @strengthasylum

Front Squats 🤪
Excellent variation!! Excited to have reintroduced them into my training. Few months to get this weight up for 10 reps
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#bodybuilding #classic #classicbodybuilding #aesthetics #posing #frankzane #flexing #muscle #gym #lifestyle #committed #dedication #weights #diet #clean #fitness #health #healthandfitness #squats #quads #frontsquats #bannantynes #arnoldschwarzenegger #pca #deanzil

Front Squats 🤪
Excellent variation!! Excited to have reintroduced them into my training. Few months to get this weight up for 10 reps
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#bodybuilding #classic #classicbodybuilding #aesthetics #posing #frankzane #flexing #muscle #gym #lifestyle #committed #dedication #weights #diet #clean #fitness #health #healthandfitness #squats #quads #frontsquats #bannantynes #arnoldschwarzenegger #pca #deanzil

Haven’t done this in a LONG time. Good variation for a finisher to my leg slaughter this morning. As Seth Feroce says,” I’m just trying to look good naked!” 🤙🏻😝 #legs #legsfordays #legday #legworkout #quads #glutes #hamstrings #stifflegdeadlifts #deadlifts #dieliving #staythecourse #hwmf #axeandsledge #sethferoce #allamericanroughneck #ass #fitness #fit #fitnessmotivation #fitfam #fitnessjourney #lifestyle #gym #gymmotivation #gymlife #gymtime #training #jockowillink #discipline

Haven’t done this in a LONG time. Good variation for a finisher to my leg slaughter this morning. As Seth Feroce says,” I’m just trying to look good naked!” 🤙🏻😝 #legs #legsfordays #legday #legworkout #quads #glutes #hamstrings #stifflegdeadlifts #deadlifts #dieliving #staythecourse #hwmf #axeandsledge #sethferoce #allamericanroughneck #ass #fitness #fit #fitnessmotivation #fitfam #fitnessjourney #lifestyle #gym #gymmotivation #gymlife #gymtime #training #jockowillink #discipline

If you listen closely at the beginning you can hear the best motivation words can describe. Anyways about 3 years ago I got really into box squats because I really wanted to work my quads and develop strength. Last time I did box squats was almost 2 years ago and I hit 500lbs for 3. As soon as I walked into the gym last night I said im gonna be a douchbag tonight and box squat 500 again, @omarliftz is my witness. Easy 8 reps but the real goal is to deep squat this in the near future. I prefer deep squats for overall development but sometimes you have to switch it up and have a little fun. Full workout is up on my story, try it out! 🤗
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📷 @j.manza -
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#darcsport #bodybuilding #bodybuildingcom #aesthetic #preworkout #motivation #physique #classicphysique #olympia #gym #fitness #fitnessmotivation #gymshark #vans #vanscult #armsrace #inspire #dedication #npc #ifbb #staunch #koalitygains #catchyalater #easychit #legday #quads #boxsquats #deadlift #power

If you listen closely at the beginning you can hear the best motivation words can describe. Anyways about 3 years ago I got really into box squats because I really wanted to work my quads and develop strength. Last time I did box squats was almost 2 years ago and I hit 500lbs for 3. As soon as I walked into the gym last night I said im gonna be a douchbag tonight and box squat 500 again, @omarliftz is my witness. Easy 8 reps but the real goal is to deep squat this in the near future. I prefer deep squats for overall development but sometimes you have to switch it up and have a little fun. Full workout is up on my story, try it out! 🤗
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📷 @j.manza -
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#darcsport #bodybuilding #bodybuildingcom #aesthetic #preworkout #motivation #physique #classicphysique #olympia #gym #fitness #fitnessmotivation #gymshark #vans #vanscult #armsrace #inspire #dedication #npc #ifbb #staunch #koalitygains #catchyalater #easychit #legday #quads #boxsquats #deadlift #power

Avsnitt 086: Marklyft & Pressar 😊 
Big Beefy ( @olabeazztfactory ) & Lillen ( @anonkarlsson ) kör marklyft och köttar på bra 😊 Lillen fick dessutom kämpat upp 180kg i marklyft för första gången, riktigt bra kämpat!! 😄😈 Själv hade man en ganska lagom och lugn dag med trevliga push pressar & mysig bänkpress 😊 Fick även ett mindre rage i slutet då den jävla bänken står på ett golv som är mer eller mindre gjort av glidmedel -.- 😂 
#beazztfactorygbg #björnenfrånsurte #bigbeefyfrånale

Avsnitt 086: Marklyft & Pressar 😊
Big Beefy ( @olabeazztfactory ) & Lillen ( @anonkarlsson ) kör marklyft och köttar på bra 😊 Lillen fick dessutom kämpat upp 180kg i marklyft för första gången, riktigt bra kämpat!! 😄😈 Själv hade man en ganska lagom och lugn dag med trevliga push pressar & mysig bänkpress 😊 Fick även ett mindre rage i slutet då den jävla bänken står på ett golv som är mer eller mindre gjort av glidmedel -.- 😂
#beazztfactorygbg #björnenfrånsurte #bigbeefyfrånale

Happy Wednesdayyy🤍🌈🌟
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Going to be changing my workouts a lil’ bit as I’ve started to get bored of my old split🤪
Going to be mixing in some new movements and changing weights and reps a bit🏋️‍♂️
Working out for me is always primarily about having fun💫 so I’m looking forward to the chaaange🙌🏻💞
How often do you change up your workouts?💪
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#gymlife #stronggirls #quads #squats #gymjunkie #fitnessinspo #workoutroutine #gymgoals #legday #gymday #fitchick #girlswholift #fitnesslifestyle #girlswithmuscle #weightlifting #musclebuilding

Happy Wednesdayyy🤍🌈🌟
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Going to be changing my workouts a lil’ bit as I’ve started to get bored of my old split🤪
Going to be mixing in some new movements and changing weights and reps a bit🏋️‍♂️
Working out for me is always primarily about having fun💫 so I’m looking forward to the chaaange🙌🏻💞
How often do you change up your workouts?💪
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#gymlife #stronggirls #quads #squats #gymjunkie #fitnessinspo #workoutroutine #gymgoals #legday #gymday #fitchick #girlswholift #fitnesslifestyle #girlswithmuscle #weightlifting #musclebuilding

It’s important to incorporate single leg squat variation into your training, muscle imbalance is a real thing.

It’s important to incorporate single leg squat variation into your training, muscle imbalance is a real thing.

RESTDAY

That day when you walk to the fridge like 100 times and just take a diet coke.. or 2.. or 3..
Also ate a full cucumber 🥒

It doesn’t get more interesting than that.
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Have a nice wednesday🌸
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#wednesday #wednesdaymotivation #rest #restday #bodybuilding #buildingabooty #quads #ifbb #wellness #fitness #wellnessfitness #bifbb #ifbbwellnessfitness #bikinifitness #roadto #weightloss #weightlossyourney #stronger #girlswholift #girlswithmuscles #grinding #cutting #cutlife #transformation #happy #bodypositive #happymind #happylife #lifechanging #bootybuilding

RESTDAY

That day when you walk to the fridge like 100 times and just take a diet coke.. or 2.. or 3..
Also ate a full cucumber 🥒

It doesn’t get more interesting than that.

Have a nice wednesday🌸
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#wednesday #wednesdaymotivation #rest #restday #bodybuilding #buildingabooty #quads #ifbb #wellness #fitness #wellnessfitness #bifbb #ifbbwellnessfitness #bikinifitness #roadto #weightloss #weightlossyourney #stronger #girlswholift #girlswithmuscles #grinding #cutting #cutlife #transformation #happy #bodypositive #happymind #happylife #lifechanging #bootybuilding

Here’s some exercises from my leg day. Hope you enjoy swipe left for the action ⚡️Will be posting more YouTube content soon so stay tuned for that and click the link in my bio. 
Exercise 1 
Dumbell RDL 4 sets 10-12 reps 
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Exercise 2 
Good girls 3 sets 20 reps 
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Exercise 3 
Cable squats 4 sets 15-20 reps 
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Song Dave East - Keisha 
Also just dropped a YouTube video be sure to click the link in my bio and subscribe to my channel. .
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#legday #pistolsquat #heavysquat #legpress #hamstring #hamstringcurls #thickercalves #quads #nikes #vapormax #flyknit #trainers #3 #blue #elite #fitness #fitnesscoach #thick

Here’s some exercises from my leg day. Hope you enjoy swipe left for the action ⚡️Will be posting more YouTube content soon so stay tuned for that and click the link in my bio.
Exercise 1
Dumbell RDL 4 sets 10-12 reps
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Exercise 2
Good girls 3 sets 20 reps
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Exercise 3
Cable squats 4 sets 15-20 reps
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Song Dave East - Keisha
Also just dropped a YouTube video be sure to click the link in my bio and subscribe to my channel. .
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#legday #pistolsquat #heavysquat #legpress #hamstring #hamstringcurls #thickercalves #quads #nikes #vapormax #flyknit #trainers #3 #blue #elite #fitness #fitnesscoach #thick

Follow 👉 @bedeevyfitness . 
If I could give you one piece of advice for general health it would be.... Eat your veggies!!🥦🌽🍅🥕
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What is your favorite vegetable! How do you prepare it? •
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Share to your friends 💯💯⠀⠀⠀⠀⠀⠀⠀⠀⠀
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FOLLOW 👇🏻⠀⠀⠀⠀⠀⠀
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🔥As always, stay deevy!🔥
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#musclebuilding #buildmuscle #pushpulllegs #pushday #pullday#squat #squats #glutes #quads #hamstrings #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam  #myodetox  #mobility  #yogafit  #iifym 
FOLLOW 👇🏻⠀⠀⠀⠀⠀⠀
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FOLLOW 👆🏻

Follow 👉 @bedeevyfitness .
If I could give you one piece of advice for general health it would be.... Eat your veggies!!🥦🌽🍅🥕

What is your favorite vegetable! How do you prepare it? •
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Share to your friends 💯💯⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀

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FOLLOW 👇🏻⠀⠀⠀⠀⠀⠀
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FOLLOW 👆🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🔥As always, stay deevy!🔥
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#musclebuilding #buildmuscle #pushpulllegs #pushday #pullday #squat #squats #glutes #quads #hamstrings #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #myodetox #mobility #yogafit #iifym
FOLLOW 👇🏻⠀⠀⠀⠀⠀⠀
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FOLLOW 👆🏻

Trying a new workout regimen this week and my quads are popping! #quads #squats #deadlift #lunges #allthethings #bodybuidling #backtobasics #2020goals #gripstrength #spartanprep

Trying a new workout regimen this week and my quads are popping! #quads #squats #deadlift #lunges #allthethings #bodybuidling #backtobasics #2020goals #gripstrength #spartanprep

Get to the gym and motherf$$$$$g grind. 🏋🏻‍♀️

Get to the gym and motherf$$$$$g grind. 🏋🏻‍♀️

Hey y’all!!!❤️Happy Wednesday!! It’s cold here in Florida so I’m wearing my favorite sweatshirt! Iowa Born and Raised baby! But for real y’all, it’s cold! I didn’t move to Florida to be cold 😢 🥶 Good thing I have all this meat on me to keep me somewhat warm 😂

Hey y’all!!!❤️Happy Wednesday!! It’s cold here in Florida so I’m wearing my favorite sweatshirt! Iowa Born and Raised baby! But for real y’all, it’s cold! I didn’t move to Florida to be cold 😢 🥶 Good thing I have all this meat on me to keep me somewhat warm 😂

Lil bulking update
Finally broke 151 for morning low weigh in, eating a good 3000 cals a day. Feeling good but it's been such a slow climb lmao.  Expect to get a lil above 160 by marchish. Feeling a good mix of beefy n curvy tho 🤩
WL shit slowly moving along, been stretching my lat and shoulder out and using some percussive therapy which has been helping out a good bit!!
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#girlswholift #girlswhoworkout #bulking #bettereveryday #weightlifting #squats #workout #getbig #fitgirl #shelifts #trainhard #strength #strong #strongwomen #gains #strengthgains #girlygains #girlswithmuscle #strongissexy #fitfam #fitstagram #bodybuilding #bootybuilding  #fitchick #glutes #quads #fitnessmotivation #girlswholiftheavy #thickfit #bodybuilding

Lil bulking update
Finally broke 151 for morning low weigh in, eating a good 3000 cals a day. Feeling good but it's been such a slow climb lmao. Expect to get a lil above 160 by marchish. Feeling a good mix of beefy n curvy tho 🤩
WL shit slowly moving along, been stretching my lat and shoulder out and using some percussive therapy which has been helping out a good bit!!
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#girlswholift #girlswhoworkout #bulking #bettereveryday #weightlifting #squats #workout #getbig #fitgirl #shelifts #trainhard #strength #strong #strongwomen #gains #strengthgains #girlygains #girlswithmuscle #strongissexy #fitfam #fitstagram #bodybuilding #bootybuilding   #fitchick #glutes #quads #fitnessmotivation #girlswholiftheavy #thickfit #bodybuilding

The Daily Punishment. •Leg Extensions. •Squats. •Single Leg Leg Press. •Single Leg Leg Extensions. •Front Squats. •Stand Calf Raises. 
1 warm up set 3-4 working sets of 10-15 rep range. Volume key for today Go heavy as possible with good form make it burn. 
#bodybuilding #fitness #fitnessmotivation #workout #legday #quads #motivation #classic #classicphysique #outworkyourself #secondtonone

The Daily Punishment. •Leg Extensions. •Squats. •Single Leg Leg Press. •Single Leg Leg Extensions. •Front Squats. •Stand Calf Raises.
1 warm up set 3-4 working sets of 10-15 rep range. Volume key for today Go heavy as possible with good form make it burn.
#bodybuilding #fitness #fitnessmotivation #workout #legday #quads #motivation #classic #classicphysique #outworkyourself #secondtonone

LEG DAY WITH NICK THE SLAYER! If you have the means, I highly recommend scheduling some sessions with a certified personal trainer like my buddy @jonesathlete.performance! You can learn so much by being receptive and save yourself a lot of time and energy having experienced eyes guiding you toward your goals. Everyone will have different goals, and a good trainer has the knowledge to help you reach them in the most effective way. This leg day workout was amazing and I know I'll be hurting good for a couple days. #personaltrainer #trainerintraining #legday #legs #strong #strongaf #stronglegs #calves #hammies #quads #quadzilla #squats #deadlifts #glutes Outfit by @nikewomen Shoes by @yorkathleticsmfg Gloves by @barehand.gloves Check out my Story to see Nick's killer calves👀😳💯

LEG DAY WITH NICK THE SLAYER! If you have the means, I highly recommend scheduling some sessions with a certified personal trainer like my buddy @jonesathlete.performance ! You can learn so much by being receptive and save yourself a lot of time and energy having experienced eyes guiding you toward your goals. Everyone will have different goals, and a good trainer has the knowledge to help you reach them in the most effective way. This leg day workout was amazing and I know I'll be hurting good for a couple days. #personaltrainer #trainerintraining #legday #legs #strong #strongaf #stronglegs #calves #hammies #quads #quadzilla #squats #deadlifts #glutes Outfit by @nikewomen Shoes by @yorkathleticsmfg Gloves by @barehand.gloves Check out my Story to see Nick's killer calves👀😳💯

Last leg day at Crunch for a while, had to make it a good one! Struggled walking to the car after this😅 If you can find yourself a @hoistfitness leg press machine, DO IT! Those things are BRUTAL🔥🔥 Bug s/o to @benbuckner3 for joining me in this, good luck walking tomorrow😉
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1. Back Squat 4, 4, 12, 12, 12, 12
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2a. Unilateral Leg Press 4x12, 1xRest-Pause(double leg)
2b. Short Stride Weighted Walking Lunge 4x30yds
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3a. Unilateral Leg Extension 4x15 each leg
3b. BW Lateral Split Squat 4x12
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4a. Hoist Machine Leg Press (partial ROM) 3xFailure
4b. Hip Adductor Machine 3x15
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5a. Lying Hamstring Curl 15, 12, 15, 12
5b. KB Glute Extension 4x10
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6a. Smith Machine Calf Raise 20, 20, 15, 15
6b. DB Split Stance RDL 4x10 each leg
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#getbettertoday #legday #legworkout #squats #squat #quads #quadsworkout #quadzilla #hamstringworkout #hamstrings #strong #health #fitnessmotivation #fitness #fit #gym #gymmotivation #gymlife #gymshark #workout #workoutroutine #bodybuilding #muscle #grind #grindmode #stayhumble #legsfordays #athlete #gains #crunchfitness

Last leg day at Crunch for a while, had to make it a good one! Struggled walking to the car after this😅 If you can find yourself a @hoistfitness leg press machine, DO IT! Those things are BRUTAL🔥🔥 Bug s/o to @benbuckner3 for joining me in this, good luck walking tomorrow😉
-
1. Back Squat 4, 4, 12, 12, 12, 12
-
2a. Unilateral Leg Press 4x12, 1xRest-Pause(double leg)
2b. Short Stride Weighted Walking Lunge 4x30yds
-
3a. Unilateral Leg Extension 4x15 each leg
3b. BW Lateral Split Squat 4x12
-
4a. Hoist Machine Leg Press (partial ROM) 3xFailure
4b. Hip Adductor Machine 3x15
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5a. Lying Hamstring Curl 15, 12, 15, 12
5b. KB Glute Extension 4x10
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6a. Smith Machine Calf Raise 20, 20, 15, 15
6b. DB Split Stance RDL 4x10 each leg
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#getbettertoday #legday #legworkout #squats #squat #quads #quadsworkout #quadzilla #hamstringworkout #hamstrings #strong #health #fitnessmotivation #fitness #fit #gym #gymmotivation #gymlife #gymshark #workout #workoutroutine #bodybuilding #muscle #grind #grindmode #stayhumble #legsfordays #athlete #gains #crunchfitness

Tuesday recap.  Press went better than I thought.  Did 62.5k for my single and went up fairly smooth, will keep gradually increasing.  Lot of shoulder and back today, but good overall.

Press heavy single 62.5k, drop set 4x5 at 52.5k
Snatch grip pendlay row 4x8 at 77.5k
Landmine triple press 3x7 at 25k on bar
Kettlebell single arm row 3x15 at 32k
Dumbbell Arnold press 3x15 at 25lbs each

@morestrength @griffinstrengthandperformance #teammorestrength #powerlifting #deadlift #backquat #squat #bench #weightlifting #usapl #quads #weightliftinglife #liftinglife #workout #strongman

Tuesday recap. Press went better than I thought. Did 62.5k for my single and went up fairly smooth, will keep gradually increasing. Lot of shoulder and back today, but good overall.

Press heavy single 62.5k, drop set 4x5 at 52.5k
Snatch grip pendlay row 4x8 at 77.5k
Landmine triple press 3x7 at 25k on bar
Kettlebell single arm row 3x15 at 32k
Dumbbell Arnold press 3x15 at 25lbs each

@morestrength @griffinstrengthandperformance #teammorestrength #powerlifting #deadlift #backquat #squat #bench #weightlifting #usapl #quads #weightliftinglife #liftinglife #workout #strongman

Ok so here is today's workout. The last two exercises are not my best. Hamstring curls on a ball are very hard to keep balance! 📸 @ball.chloe - thank you because I know you hate it at times 😂 our legs burned so bad after this session. Home to chill now 💕 #legday #legs #quads #strongnotskinny #strongmums #mumsthatlift #fitmums #fitnessmotivation #gym #fitness #fitnessmum #gymmum #gymmotivation #sweaty
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Working with @gwhizz_fitness, if you want help to reach your goals and give you some awesome workouts, Then go contact and follow him! Because he is just fab!

Ok so here is today's workout. The last two exercises are not my best. Hamstring curls on a ball are very hard to keep balance! 📸 @ball.chloe - thank you because I know you hate it at times 😂 our legs burned so bad after this session. Home to chill now 💕 #legday #legs #quads #strongnotskinny #strongmums #mumsthatlift #fitmums #fitnessmotivation #gym #fitness #fitnessmum #gymmum #gymmotivation #sweaty
----------------
Working with @gwhizz_fitness , if you want help to reach your goals and give you some awesome workouts, Then go contact and follow him! Because he is just fab!

⠀
#workoutwednesday leg session, give it a try 😄💪⠀
⠀
(All exercises 4x20/15/10/10)⠀
1)Back squat⠀
2)Leg press ⠀
3)DB goblet squat (heels elevated on plate)⠀
4)DB Stiff legged deadlift ⠀
5)Leg extension ⠀
6)Hamstring curl ⠀
7)Seated calves raise⠀
⠀
#legs #legday #legworkout #workout #gym #gymlife #gymmotivation #fitness #fitnesslifestyle #fitnessmotivation #fitnesstips #health #exercise #bodybuilding #bodybuildingtips #physique #naturalphysique #muscles #quadgoals #quads #hamstrings #glutes #squats #gymwear #fitnessclothing #pursuefitness


#workoutwednesday leg session, give it a try 😄💪⠀

(All exercises 4x20/15/10/10)⠀
1)Back squat⠀
2)Leg press ⠀
3)DB goblet squat (heels elevated on plate)⠀
4)DB Stiff legged deadlift ⠀
5)Leg extension ⠀
6)Hamstring curl ⠀
7)Seated calves raise⠀

#legs #legday #legworkout #workout #gym #gymlife #gymmotivation #fitness #fitnesslifestyle #fitnessmotivation #fitnesstips #health #exercise #bodybuilding #bodybuildingtips #physique #naturalphysique #muscles #quadgoals #quads #hamstrings #glutes #squats #gymwear #fitnessclothing #pursuefitness

100kg CLUB 
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Big shout out too @georgia.becca  this week with a life time PB on hip thrusts ! 
_
Into her 3rd week of the new plan ! Already making brilliant progress! Week 1 we started on 60kg for our top set ! TODAY we smashed 100kg for 10 clean reps again for our top set ! 
Absolutely made up 👏🏻👏🏻
_
Next target is 120kg for 10 reps ! Well done Georgia 💪🏻
_
Any question or enquires for personal training Click the link in my bio and fill out my pre consultation questionnaire ⬆️

100kg CLUB
_
Big shout out too @georgia.becca this week with a life time PB on hip thrusts !
_
Into her 3rd week of the new plan ! Already making brilliant progress! Week 1 we started on 60kg for our top set ! TODAY we smashed 100kg for 10 clean reps again for our top set !
Absolutely made up 👏🏻👏🏻
_
Next target is 120kg for 10 reps ! Well done Georgia 💪🏻
_
Any question or enquires for personal training Click the link in my bio and fill out my pre consultation questionnaire ⬆️

Two modes of derby. Aggressive to getting knocked flat on my ass. 😂 Thanks for the pics @hnotk

Two modes of derby. Aggressive to getting knocked flat on my ass. 😂 Thanks for the pics @hnotk

@daddy_junior__ with the yfz450 with the cut plastics and wide arms 😍👿🔥
#yfz #450R

@daddy_junior__ with the yfz450 with the cut plastics and wide arms 😍👿🔥
#yfz #450R

Meso complete, heading into a deload. 4s are starting to feel pretty comfortable. . . 420x6 rpe-death . Bw-183
. 
#motivation #squats #flex #lift #humpday #legs #pr #sbd #texaspowerlifting #deads #workout #usapl # #fitfam #fit #work #quads #fitspo #powerbuilding #fitness #texas #powerlifting #legday #liftspo #squat #deadlift #strong #ish

Meso complete, heading into a deload. 4s are starting to feel pretty comfortable. . . 420x6 rpe-death . Bw-183
.
#motivation #squats #flex #lift #humpday #legs #pr #sbd #texaspowerlifting #deads #workout #usapl # #fitfam #fit #work #quads #fitspo #powerbuilding #fitness #texas #powerlifting #legday #liftspo #squat #deadlift #strong #ish

#Squat Variation 🤜🏼
Less 🍑, more quads!
Here I’m raising my heels by stepping on 5lb weights. This little addition changes the workout completely!

#Squat Variation 🤜🏼
Less 🍑, more quads!
Here I’m raising my heels by stepping on 5lb weights. This little addition changes the workout completely!

XL hoodies are the 🌊 
EZ DL: 4 X 2 || 385#

@royceda74

XL hoodies are the 🌊
EZ DL: 4 X 2 || 385#

@royceda74

My legs, heck my whole body, is not where I want to be bums it’s better than where I was!! 👏🏼 This is why I say when it comes to progress only person you should be in competition with is you! Someone will always be fitter, more muscular, and stronger so if you compare your journey to someone else’s you will surely fail! #weightloss #weightlossjourney #musclebuilding #girlswithmuscle #futurefigurecompetitor #bodybuilding #girlswholift #legday #legdaygains #quads #quadzilla #gains #gaintrain

My legs, heck my whole body, is not where I want to be bums it’s better than where I was!! 👏🏼 This is why I say when it comes to progress only person you should be in competition with is you! Someone will always be fitter, more muscular, and stronger so if you compare your journey to someone else’s you will surely fail! #weightloss #weightlossjourney #musclebuilding #girlswithmuscle #futurefigurecompetitor #bodybuilding #girlswholift #legday #legdaygains #quads #quadzilla #gains #gaintrain

GLUTE DAY!! •
•
For the past 3-4 months, I have been experiencing excruciating lower back pain to the point where I can barely walk or stand up straight. Every time I did squats or hip thrusts it would flare up and I’d be screwed the rest of the day. •
•
So today before my glute day, I read @bretcontreras1 new book about hip thrusts and implemented what he wrote. His philosophy is keep your ribs down and tuck your chin at the top of the rep. So I tried this and I did NOT feel any stress in my lower back like I typically do. I don’t think y’all know how happy this makes me because I thought I was going to have to take some time off of hip thrusts. Anywho...I kept it light and made to sure to really focus on that squeeze. I think I did 6-7 sets of hip thrusts today, along with some squats with his T-Bell (video). •
•
If y’all don’t follow @bretcontreras1 by now, do yourself a favor and do it. He is incredibly smart and knows what he’s doing 100%. •
•
•
P.S. the preworkout was super strong today and I couldn’t take a clear picture. •
•
Cheers to booty gains. 🥂

GLUTE DAY!! •

For the past 3-4 months, I have been experiencing excruciating lower back pain to the point where I can barely walk or stand up straight. Every time I did squats or hip thrusts it would flare up and I’d be screwed the rest of the day. •

So today before my glute day, I read @bretcontreras1 new book about hip thrusts and implemented what he wrote. His philosophy is keep your ribs down and tuck your chin at the top of the rep. So I tried this and I did NOT feel any stress in my lower back like I typically do. I don’t think y’all know how happy this makes me because I thought I was going to have to take some time off of hip thrusts. Anywho...I kept it light and made to sure to really focus on that squeeze. I think I did 6-7 sets of hip thrusts today, along with some squats with his T-Bell (video). •

If y’all don’t follow @bretcontreras1 by now, do yourself a favor and do it. He is incredibly smart and knows what he’s doing 100%. •


P.S. the preworkout was super strong today and I couldn’t take a clear picture. •

Cheers to booty gains. 🥂

Week 3 Day 3 of the @hybridperformancemethod powerlifting program and whoever put 10reps for squats in there is not a nice person. I am really loving this program and I can already see my bench going up. My 1RM before was 176, today I hit 170x2 and it felt amazing. My deadlift is terrible right now because of my injury and it is a frustrating process 😓
.
.
I can see those quads growing!😍 I swear working out with @npoling6 gives me such drive to go harder and heavier! 
#hybridperformancemethod #gymshark #gymsharkwoman #gymsharktrain #gym #gymmotivation #army #armystrong #quads #legday #growing #benchpress #mark19apparel #redcon1supplements #husbandandwife #husband

Week 3 Day 3 of the @hybridperformancemethod powerlifting program and whoever put 10reps for squats in there is not a nice person. I am really loving this program and I can already see my bench going up. My 1RM before was 176, today I hit 170x2 and it felt amazing. My deadlift is terrible right now because of my injury and it is a frustrating process 😓
.
.
I can see those quads growing!😍 I swear working out with @npoling6 gives me such drive to go harder and heavier!
#hybridperformancemethod #gymshark #gymsharkwoman #gymsharktrain #gym #gymmotivation #army #armystrong #quads #legday #growing #benchpress #mark19apparel #redcon1supplements #husbandandwife #husband

STIMULUS VS FATIGUE
Current BW: 164 385 for 3 reps with 1-2 RIR. New PR .
Focusing on hypertrophy (growth) for this one.. muscles grow when there is tension applied to them. This is from slow, highly fatiguing contractions. So this means there are quite a few ways to go about growing muscle. But there comes a time when doing TOO much can just be raising fatigue and EFFECTIVE stimulus is no longer being applied. .
.
Volume still has to be taken into account! If you lift heavy loads (75-90% of 1RM) but volume is fairly low, then you might not be gaining as much muscle as you want. Doing multiple sets of 12 with 90% of 1RM for squats will raise fatigue at a fast rate. It’s more taxing on the body and joints with that work capacity. Also it just takes MORE out of you and feels like you’ve been hit by a bus or some shit lol so I definitely wouldn’t recommend doing that 😂
.
So more volume equals more gainz right? Not quite. Doing too much at once can be counterproductive to progression in terms of recovery and fatigue. Also, if you are “performing” like 20 sets in one session and still recover well that just means majority of the training was junk volume. One should still keep in mind their individual minimal effective volume (MEV) and maximal recovery volume (MRV) to figure out how much is just enough to create a crazy amount of stimulus and also to recover from in a training session/week. .
INTENSITY + VOLUME will get you the results you’re looking for. There’s more details to it than that, but if you keep in mind to perform reps with proper form and high intensity then you should be good to go. Having that “i give a fuck” attitude about your training will bring you way more results than just going through the motions or performing a shit ton of junk volume
.
PS: If you like to lift heavy shit for your compounds but also like getting wild pumps, I would suggest spreading out your volume and intensity to be able to give your best on each movement. That’s a topic of Reps in Reserve (RIR) for another day 🦍💪🏽😌

STIMULUS VS FATIGUE
Current BW: 164 385 for 3 reps with 1-2 RIR. New PR .
Focusing on hypertrophy (growth) for this one.. muscles grow when there is tension applied to them. This is from slow, highly fatiguing contractions. So this means there are quite a few ways to go about growing muscle. But there comes a time when doing TOO much can just be raising fatigue and EFFECTIVE stimulus is no longer being applied. .
.
Volume still has to be taken into account! If you lift heavy loads (75-90% of 1RM) but volume is fairly low, then you might not be gaining as much muscle as you want. Doing multiple sets of 12 with 90% of 1RM for squats will raise fatigue at a fast rate. It’s more taxing on the body and joints with that work capacity. Also it just takes MORE out of you and feels like you’ve been hit by a bus or some shit lol so I definitely wouldn’t recommend doing that 😂
.
So more volume equals more gainz right? Not quite. Doing too much at once can be counterproductive to progression in terms of recovery and fatigue. Also, if you are “performing” like 20 sets in one session and still recover well that just means majority of the training was junk volume. One should still keep in mind their individual minimal effective volume (MEV) and maximal recovery volume (MRV) to figure out how much is just enough to create a crazy amount of stimulus and also to recover from in a training session/week. .
INTENSITY + VOLUME will get you the results you’re looking for. There’s more details to it than that, but if you keep in mind to perform reps with proper form and high intensity then you should be good to go. Having that “i give a fuck” attitude about your training will bring you way more results than just going through the motions or performing a shit ton of junk volume
.
PS: If you like to lift heavy shit for your compounds but also like getting wild pumps, I would suggest spreading out your volume and intensity to be able to give your best on each movement. That’s a topic of Reps in Reserve (RIR) for another day 🦍💪🏽😌

This makes me happy🤪
.
Well covered 🍑🍑🍑🍑in some Invicta Gear @janainvictawear .
Girls are looking Strong💪🏽🔥
.
#thankyouforyoursupport #invictagirls#unconquered #strongwomen #rais #eachother #happyme#hardwork#support#swissbased#janainvictawear #quads #fitfam#community

This makes me happy🤪
.
Well covered 🍑🍑🍑🍑in some Invicta Gear @janainvictawear .
Girls are looking Strong💪🏽🔥
.
#thankyouforyoursupport #invictagirls #unconquered #strongwomen #rais #eachother #happyme #hardwork #support #swissbased #janainvictawear #quads #fitfam #community

Workout Wednesday! 💪🏼🏋🏼‍♀️
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This workout is similar to our strength and restoration class MWF at 6:30am. Build those muscles and tone that body!
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Leg day focus.
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3x10 split lunge with barbell
.
Superset 1:
3x12 walking lunges
3x12 DB RDL
.
3x15 DB bridge 
3x10 lateral lunge
.
Interested in more workouts like this?
Come check us out! 1st class is free!.
.
#fit #fitness #fitfam #fitnessclass #strength #recovery #buildmuscle #losefat #signuptoday #contactus #legday #quads #hamstrings #glutes #uplift #classtraining #allpeoplewelcome #louisville #gym #betterbodies

Workout Wednesday! 💪🏼🏋🏼‍♀️
.
This workout is similar to our strength and restoration class MWF at 6:30am. Build those muscles and tone that body!
.
Leg day focus.
.
3x10 split lunge with barbell
.
Superset 1:
3x12 walking lunges
3x12 DB RDL
.
3x15 DB bridge
3x10 lateral lunge
.
Interested in more workouts like this?
Come check us out! 1st class is free!.
.
#fit #fitness #fitfam #fitnessclass #strength #recovery #buildmuscle #losefat #signuptoday #contactus #legday #quads #hamstrings #glutes #uplift #classtraining #allpeoplewelcome #louisville #gym #betterbodies

We've got the 2nd @fac__mma card locked and loaded!👊🏼 4 more weeks

We've got the 2nd @fac__mma card locked and loaded!👊🏼 4 more weeks

I know this may be really random, but I’m feeling extremely happy and motivated lately 🤗⠀
⠀
As of the last two weeks, I’ve been waking up at 4 a.m. either to train clients or workout at the gym. To some people, this can seem SUPER unrealistic because 4 a.m. is pretty dang early (had you asked me a month ago, I woulda agreed full heartedly)🥵, but there’s something about getting up while it’s dark outside and getting to work that’s extremely rewarding 🤘🏻⠀
⠀
I feel like I’m actually being productive with my time. I feel like I’m getting sh*t done while others are sleeping. I feel like I’m honestly helping people and helping myself progress towards a bigger purpose ✨🌿⠀
⠀
Not gonna lie, it’s empowering. And I’m loving it 🤓 ⠀
⠀
Oh and fun fact: Dwayne “The Rock” Johnson apparently gets up and gets to work at 3/4 a.m. everyday. And that dude is KILLING THE MF GAME💪🏻 So if you ever need motivation in the morning, just tell yourself to think like The Rock. Get up, get sh*t done, and you WILL be successful. No one can tell you otherwise.

I know this may be really random, but I’m feeling extremely happy and motivated lately 🤗⠀

As of the last two weeks, I’ve been waking up at 4 a.m. either to train clients or workout at the gym. To some people, this can seem SUPER unrealistic because 4 a.m. is pretty dang early (had you asked me a month ago, I woulda agreed full heartedly)🥵, but there’s something about getting up while it’s dark outside and getting to work that’s extremely rewarding 🤘🏻⠀

I feel like I’m actually being productive with my time. I feel like I’m getting sh*t done while others are sleeping. I feel like I’m honestly helping people and helping myself progress towards a bigger purpose ✨🌿⠀

Not gonna lie, it’s empowering. And I’m loving it 🤓 ⠀

Oh and fun fact: Dwayne “The Rock” Johnson apparently gets up and gets to work at 3/4 a.m. everyday. And that dude is KILLING THE MF GAME💪🏻 So if you ever need motivation in the morning, just tell yourself to think like The Rock. Get up, get sh*t done, and you WILL be successful. No one can tell you otherwise.

Bentræning med coach i dag ☠️
Garanti for ømme ben i morgen...
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.
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#legday #legs #quads #bodybuilding #competition #prep #athlete #fit #fitness #figure #figurepro #figureathlete #ifbb #ifbbpro #ifbbfigure #ifbbprofigure #ifbbproleague #npc #npcfigure #arnoldsports #arnold #arnoldprep
.
. 
Tights fra @bodyman_aarhus
Brug koden: Frida10 for 10% rabat

Bentræning med coach i dag ☠️
Garanti for ømme ben i morgen...
.
.
.
#legday #legs #quads #bodybuilding #competition #prep #athlete #fit #fitness #figure #figurepro #figureathlete #ifbb #ifbbpro #ifbbfigure #ifbbprofigure #ifbbproleague #npc #npcfigure #arnoldsports #arnold #arnoldprep
.
.
Tights fra @bodyman_aarhus
Brug koden: Frida10 for 10% rabat

Your glutes are actually the largest group of muscles in your body. They are also quite important, especially because they consist of muscles that work in unison to rotate, abduct, and extend your hip, making them very critical to movement.
-
By activating these muscles, your athletic performance, overall strength, and posture will considerably improve! -
Not to mention helping massively with supporting the lower back and core, thus helping with muscle imbalances and pain management. -
Few more little facts:
-
Blood flow. - 
We spend alot of time in a seated position which compresses the glutes impairs blood flow and neuromuscular function. -
 Muscle balance. -
If your glutes are not activated other muscles such as the hip flexor and quadriceps take over causing a muscle imbalance. . 
Thanks for reading 💪.

Your glutes are actually the largest group of muscles in your body. They are also quite important, especially because they consist of muscles that work in unison to rotate, abduct, and extend your hip, making them very critical to movement.
-
By activating these muscles, your athletic performance, overall strength, and posture will considerably improve! -
Not to mention helping massively with supporting the lower back and core, thus helping with muscle imbalances and pain management. -
Few more little facts:
-
Blood flow. -
We spend alot of time in a seated position which compresses the glutes impairs blood flow and neuromuscular function. -
Muscle balance. -
If your glutes are not activated other muscles such as the hip flexor and quadriceps take over causing a muscle imbalance. .
Thanks for reading 💪.

Just a clip of yesterday’s session @kingsgymofficial we killed Quads warmed up on leg extensions then went to the squat rack from there it was a blur but we went in till failure 🙌🏽 @roseanna_cox definitely goes hard 😩My best training partner so far always pushes me to my limit🙌🏽🏆😁
#legday #quads #squatlow #highreps #dropsets #oldschoolbodybuilding #fitfam #fitnessjourney #instagood #ifbbpro #healthylifestyle #muscle #gymmotivation #dedication #disapline

Just a clip of yesterday’s session @kingsgymofficial we killed Quads warmed up on leg extensions then went to the squat rack from there it was a blur but we went in till failure 🙌🏽 @roseanna_cox definitely goes hard 😩My best training partner so far always pushes me to my limit🙌🏽🏆😁
#legday #quads #squatlow #highreps #dropsets #oldschoolbodybuilding #fitfam #fitnessjourney #instagood #ifbbpro #healthylifestyle #muscle #gymmotivation #dedication #disapline

⁣Legs— feel the quad burn⠀
⠀
SS:⠀
✅Squats 4x10⠀
✅Lunge to leg lift 4x6 each⠀
⠀
✅Leg press/calf raises 4x10/20⠀
⠀
✅Leg extensions 4x10 w/ hold⠀
⠀
SS:⠀
✅Cable Knee drives 4x10 each⠀
✅Lateral Lunge 4x10 each side⠀
⠀
✅Adductions 4x12⠀
•⠀
•⠀
•⠀
#legday #quads #lowerbody #fitness #journey #mothernaturesucks #pushthrough #fitgirl #morninggrind

⁣Legs— feel the quad burn⠀

SS:⠀
✅Squats 4x10⠀
✅Lunge to leg lift 4x6 each⠀

✅Leg press/calf raises 4x10/20⠀

✅Leg extensions 4x10 w/ hold⠀

SS:⠀
✅Cable Knee drives 4x10 each⠀
✅Lateral Lunge 4x10 each side⠀

✅Adductions 4x12⠀
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#legday #quads #lowerbody #fitness #journey #mothernaturesucks #pushthrough #fitgirl #morninggrind

Such A Fun Sesh Yesterday!!! It Was A Chill One 😊🙏🏽🌈Congrats To @rayfletchy For Dropping In For The First Time, Knew You Could Do It!!! 👏🏽💖 @cibsouthflorida @daisy_pushers #Skate #Skater #GoodTimes #RollerSkates #Quads

Such A Fun Sesh Yesterday!!! It Was A Chill One 😊🙏🏽🌈Congrats To @rayfletchy For Dropping In For The First Time, Knew You Could Do It!!! 👏🏽💖 @cibsouthflorida @daisy_pushers #Skate #Skater #GoodTimes #RollerSkates #Quads

¿QUE ES LA INSUFICIENCIA ACTIVA? 🔸Este es un concepto que viene de la cinesiología y de la biomecánica y que es fundamental de ser entendido para el montaje de un programa de entrenamiento eficiente, ya que actúa directamente sobre el entrenamiento de fuerza y ​​hace que determinados ejercicios sean más o menos eficientes para determinados grupos musculares.

Es la incapacidad de un músculo que actúa sobre dos o más articulaciones para ejercer suficiente tensión o acortar lo bastante como para generar un movimiento de amplitud completa en toda las articulaciones al mismo tiempo. 🔸Entonces de manera simplificada, los principales músculos que sufren insuficiencia activa son:
✅Bíceps braquial
✅Tríceps braquial (porción larga)
✅Isquiotibiales (femorales)
✅Recto femoral
✅Recto abdominal
✅Gastrocnemio ❌A veces me impresiona la cantidad de "especialistas" en entrenamiento resistido que tenemos actualmente. Muchos, mal saben ejecutar un agachamiento manteniendo las curvaturas fisiológicas de la columna y ya se hallan en el derecho de dar "consejos" sobre nutrición y entrenamiento.

Imagine entonces, si estas personas saben algo sobre insuficiencia activa, que es un factor fundamental de ser comprendido para cualquier entrenamiento! Para que usted no sea "rehén" de personas así, conozca un poco más sobre este concepto, que interfiere directamente sobre la actividad de las musculaturas estimuladas en la musculación.
#mvpreparacionyreadaptacionfisica  #musclescience #muscle #sentadillas #sentadilla #squats #legsworkout #legs #legsday #quads #cuadriceps #preparacionfisica #fitness #fitnessmotivation #fitnesslifestyle #fuerza #strength #staystrong #cienciadeldeporte #hipertrofia #hypertrophy #power #powerlifting #sportscience #sportlife #coach #motivation #fitfam

¿QUE ES LA INSUFICIENCIA ACTIVA? 🔸Este es un concepto que viene de la cinesiología y de la biomecánica y que es fundamental de ser entendido para el montaje de un programa de entrenamiento eficiente, ya que actúa directamente sobre el entrenamiento de fuerza y ​​hace que determinados ejercicios sean más o menos eficientes para determinados grupos musculares.

Es la incapacidad de un músculo que actúa sobre dos o más articulaciones para ejercer suficiente tensión o acortar lo bastante como para generar un movimiento de amplitud completa en toda las articulaciones al mismo tiempo. 🔸Entonces de manera simplificada, los principales músculos que sufren insuficiencia activa son:
✅Bíceps braquial
✅Tríceps braquial (porción larga)
✅Isquiotibiales (femorales)
✅Recto femoral
✅Recto abdominal
✅Gastrocnemio ❌A veces me impresiona la cantidad de "especialistas" en entrenamiento resistido que tenemos actualmente. Muchos, mal saben ejecutar un agachamiento manteniendo las curvaturas fisiológicas de la columna y ya se hallan en el derecho de dar "consejos" sobre nutrición y entrenamiento.

Imagine entonces, si estas personas saben algo sobre insuficiencia activa, que es un factor fundamental de ser comprendido para cualquier entrenamiento! Para que usted no sea "rehén" de personas así, conozca un poco más sobre este concepto, que interfiere directamente sobre la actividad de las musculaturas estimuladas en la musculación.
#mvpreparacionyreadaptacionfisica #musclescience #muscle #sentadillas #sentadilla #squats #legsworkout #legs #legsday #quads #cuadriceps #preparacionfisica #fitness #fitnessmotivation #fitnesslifestyle #fuerza #strength #staystrong #cienciadeldeporte #hipertrofia #hypertrophy #power #powerlifting #sportscience #sportlife #coach #motivation #fitfam

L E G  D A Y 🦵 
My love hate relationship continues. My quads are on fire baby 🔥 fire! .
Someone please give this workout a go and tell me it’s not just me 😂
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Safe to say my first day back after three days off is harder than I thought! .
Leg Curl - 4 sets of 20
Leg Extension - 4 sets of 20
Barbell Squats - 4 drop sets, 10 reps of heavy, then medium then light weight. 
Front Squats - 4 sets of 10
Leg Press - 4 sets of 15
Bulgarian Split Squats - 4 sets 12 reps per leg 
Calve Raises - 4 sets of 20
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#deadmate #legs #legday #legworkout #squats #frontsquats #barbell #barbellsquats #legpress #splitquats #calves #legextension #legcurl #quads #hamstrings #glutes #booty #bootygainz #workout #fit #gym #gymbunny

L E G D A Y 🦵
My love hate relationship continues. My quads are on fire baby 🔥 fire! .
Someone please give this workout a go and tell me it’s not just me 😂
.
Safe to say my first day back after three days off is harder than I thought! .
Leg Curl - 4 sets of 20
Leg Extension - 4 sets of 20
Barbell Squats - 4 drop sets, 10 reps of heavy, then medium then light weight.
Front Squats - 4 sets of 10
Leg Press - 4 sets of 15
Bulgarian Split Squats - 4 sets 12 reps per leg
Calve Raises - 4 sets of 20
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#deadmate #legs #legday #legworkout #squats #frontsquats #barbell #barbellsquats #legpress #splitquats #calves #legextension #legcurl #quads #hamstrings #glutes #booty #bootygainz #workout #fit #gym #gymbunny

Do you put yourself out there or do you stay in your comfort zone? 
I think the gym is one of the hardest places to get out of your comfort zone. There is so much equipment, there are people all around almost always, and you could have general insecurities. How are you supposed to get better if you don’t push yourself? 
I’ve been at this new gym for about a month now and there’s plenty of new equipment. Equipment I’ve seen before but equipment I’ve never used before. So far I’ve loved getting out of my comfort zone and using this different equipment. I feel as if it’s already made me stronger and it’s made my workouts so much better. 
Next time you step into the gym do something different, try something you’ve never done before you might be surprised at what comes out of it!

Do you put yourself out there or do you stay in your comfort zone?
I think the gym is one of the hardest places to get out of your comfort zone. There is so much equipment, there are people all around almost always, and you could have general insecurities. How are you supposed to get better if you don’t push yourself?
I’ve been at this new gym for about a month now and there’s plenty of new equipment. Equipment I’ve seen before but equipment I’ve never used before. So far I’ve loved getting out of my comfort zone and using this different equipment. I feel as if it’s already made me stronger and it’s made my workouts so much better.
Next time you step into the gym do something different, try something you’ve never done before you might be surprised at what comes out of it!

Workout tip of the day: we have squat with knee to elbow. Make sure you move your hips back when in down down phase of the motion. Make sure to keep your knees out and chest up. After your squat you while bring your knee to your elbow and repeat 10-15 times for 3-4 sets. I used resistance bands but you can use ankle weights or no weights at all. Try it out on your next leg day 😉
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#legday #getfit #gains #squats #abs #legains #toning #hiit #fitnessgoals #gym #trainhard #everydayislegday #gymmotivation #girlswhosquat #booty #bootygains #health #muscle #fitnessmodel #backgirlswholift #instafit #fitnessgirl #abwork #legs #glutes #quads #corework #onlinetrainer #snatchedbydee #girlswholift

Workout tip of the day: we have squat with knee to elbow. Make sure you move your hips back when in down down phase of the motion. Make sure to keep your knees out and chest up. After your squat you while bring your knee to your elbow and repeat 10-15 times for 3-4 sets. I used resistance bands but you can use ankle weights or no weights at all. Try it out on your next leg day 😉
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#legday #getfit #gains #squats #abs #legains #toning #hiit #fitnessgoals #gym #trainhard #everydayislegday #gymmotivation #girlswhosquat #booty #bootygains #health #muscle #fitnessmodel #backgirlswholift #instafit #fitnessgirl #abwork #legs #glutes #quads #corework #onlinetrainer #snatchedbydee #girlswholift

Not posted for a while but I have  still been working on my goals💙 I have been super busy recently with work/clients and being a mum but ALWAYS still make time for the gym, its so important to work on yourself and set yourself achievable goals!

Not posted for a while but I have still been working on my goals💙 I have been super busy recently with work/clients and being a mum but ALWAYS still make time for the gym, its so important to work on yourself and set yourself achievable goals!

GET YOUR GLUTES BURNING 🍑 .
. * 3/4 squat zu ganzem squat - 3 Sätze à 8-12 Wh
* reverse lunges - 3-4 Sätze à 10 Wh pro Bein
* assisted one leg deadlift - 3 sätze a 8-12 Wh pro Bein
* romanian deadlift auf erhöhung - 3-4 Sätze à 8-12 Wh .
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Je nachdem auf welchem Fitness-Level ihr seid könnt ihr zusätzliches Gewicht natürlich anpassen 😊
Achtet bei allen Übungen auf eine korrekte Ausführung und vorallem bei den Deadlift Variationen auf einen geraden Rücken und einen angespannten Rumpf 😊 .
. ▶️ JETZT ABSPEICHERN UND IM NÄCHSTEN TRAINING EINBAUEN 🍑 •
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#glutes #quads #squats #girlswholift #hamstrings #legday #bootybuilding #gains #exercise #physique #girlswithmuscle #abs #muscle #cardio #shesquats #fitnessaddict #strong #squat #gymlife #fitnessmodel #instafit #squatbooty #humpday #getfit #npc #legs #shelifts #girlsthatlift #bikinicompetitor #fitchick

GET YOUR GLUTES BURNING 🍑 .
. * 3/4 squat zu ganzem squat - 3 Sätze à 8-12 Wh
* reverse lunges - 3-4 Sätze à 10 Wh pro Bein
* assisted one leg deadlift - 3 sätze a 8-12 Wh pro Bein
* romanian deadlift auf erhöhung - 3-4 Sätze à 8-12 Wh .
.

Je nachdem auf welchem Fitness-Level ihr seid könnt ihr zusätzliches Gewicht natürlich anpassen 😊
Achtet bei allen Übungen auf eine korrekte Ausführung und vorallem bei den Deadlift Variationen auf einen geraden Rücken und einen angespannten Rumpf 😊 .
. ▶️ JETZT ABSPEICHERN UND IM NÄCHSTEN TRAINING EINBAUEN 🍑 •




#glutes #quads #squats #girlswholift #hamstrings #legday #bootybuilding #gains #exercise #physique #girlswithmuscle #abs #muscle #cardio #shesquats #fitnessaddict #strong #squat #gymlife #fitnessmodel #instafit #squatbooty #humpday #getfit #npc #legs #shelifts #girlsthatlift #bikinicompetitor #fitchick

Just checking in on leg day with my vanilla gorilla @jmag29 lol #bodybuilding #legday #quads #veins

Just checking in on leg day with my vanilla gorilla @jmag29 lol #bodybuilding #legday #quads #veins

😝🤘🏻🤘🏻🤘🏻🤘🏻
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. . #yamaha #yamaharaptor #yamaharaptor700 ##raptor700 #raptor #yamaha_riderss #yamahaquads #quad #quads

😝🤘🏻🤘🏻🤘🏻🤘🏻
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. . #yamaha #yamaharaptor #yamaharaptor700 # #raptor700 #raptor #yamaha_riderss #yamahaquads #quad #quads

Third week of this new full body workout program, 4 sets 335lbs x 4 felt pretty solid.-

Third week of this new full body workout program, 4 sets 335lbs x 4 felt pretty solid.-