#hypertrophy Instagram Photos & Videos

hypertrophy - 496.5k posts

🔥Shoulder Day🔥  Day 11
1. DUMBBELLS SHOULDER PRESS-4 sets 12-15 reps
2. CABLE LATERAL RAISE- 4 sets 15-20reps 
3. SMITH MACHINE SHOULDER PRESS-4 sets 12-15
4. CABLE FACE PULLS- 4 sets 15 reps •
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#shoulder #shoulderworkout #shouldersworkout #shoulderday #shoulderstrength #chestworkouts #shreddedacademy #shreddedunion #musclefitness #youagainstyou #fitnessaddicts #fitnessmodel #mindsetmatters #powerbuilding #hypertrophy #bodybuildingnation #makinggains #hardworkout #saveit #liftinglife #alphalete #buildyourlegacy #fitnessmotivation #fitnesslife #bodybuilding

🔥Shoulder Day🔥 Day 11
1. DUMBBELLS SHOULDER PRESS-4 sets 12-15 reps
2. CABLE LATERAL RAISE- 4 sets 15-20reps
3. SMITH MACHINE SHOULDER PRESS-4 sets 12-15
4. CABLE FACE PULLS- 4 sets 15 reps •











#shoulder #shoulderworkout #shouldersworkout #shoulderday #shoulderstrength #chestworkouts #shreddedacademy #shreddedunion #musclefitness #youagainstyou #fitnessaddicts #fitnessmodel #mindsetmatters #powerbuilding #hypertrophy #bodybuildingnation #makinggains #hardworkout #saveit #liftinglife #alphalete #buildyourlegacy #fitnessmotivation #fitnesslife #bodybuilding

8 0 7 minutes ago
WOOOOOHOOOOO❗️Thank you all for 2,000 followers❣️
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Here’s an arm workout in return that will have your sleeves ready to pop off by the end of the workout and make them super toned🤣💪🏼
. 
I loooooove throwing in close grip bench on my arm days to boost my flat bench frequency to twice a week 👍😋
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I am very excited to keep posting my daily workouts and to see where this page takes me 😊😎
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SWIPE ➡️SAVE📍and throw a LIKE ❤️
. ☠️ARM DAY☠️
💪🏼Overhead Tricep Extension Machine 3x12
💪🏼Preacher Curls Machine 4xFailure (Heavy Enough weight where it is around 10-15 reps)
💪🏼Close Grip Bench 3x8
💪🏼Hammer Curls 3x8 (Each Arm)
💪🏼Face Pulls 3x15
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#arms #armworkout #biceps #fitness #fitfam #fitspo #fitstagram #womensfitness #motivation #weighttraining #fitnessmotivation #instalike #glutes #follow #like #likeforlike #like4like #follow4like #innovapharm #hypertrophy #gymshark #gymsharkwomen #beavisionary #love #instagood #summer #gains #instagoodmyphoto #fitgirl

WOOOOOHOOOOO❗️Thank you all for 2,000 followers❣️
.
Here’s an arm workout in return that will have your sleeves ready to pop off by the end of the workout and make them super toned🤣💪🏼
.
I loooooove throwing in close grip bench on my arm days to boost my flat bench frequency to twice a week 👍😋
.
I am very excited to keep posting my daily workouts and to see where this page takes me 😊😎
.
SWIPE ➡️SAVE📍and throw a LIKE ❤️
. ☠️ARM DAY☠️
💪🏼Overhead Tricep Extension Machine 3x12
💪🏼Preacher Curls Machine 4xFailure (Heavy Enough weight where it is around 10-15 reps)
💪🏼Close Grip Bench 3x8
💪🏼Hammer Curls 3x8 (Each Arm)
💪🏼Face Pulls 3x15



#arms #armworkout #biceps #fitness #fitfam #fitspo #fitstagram #womensfitness #motivation #weighttraining #fitnessmotivation #instalike #glutes #follow #like #likeforlike #like4like #follow4like #innovapharm #hypertrophy #gymshark #gymsharkwomen #beavisionary #love #instagood #summer #gains #instagoodmyphoto #fitgirl

31 3 10 minutes ago
My form felt so locked in today. Easy sets of 5 with 435.

@pizzabloat there's hope for me yet...

My form felt so locked in today. Easy sets of 5 with 435.

@pizzabloat there's hope for me yet...

9 1 18 minutes ago
Thanks to my sister for taking the kids for the day. Lindsey and I spent a much needed day together. It’s been a while since we’ve been able to spend a day like this. It can be easy to let work, schedules, hobbies, and kids get in the way of working on our marriage, and the results can be devastating. We’ve resolved to be more intentional with our marriage. It was a fun day teaching her to log press, spending time at the art festival, eating good food, and watching a movie. #wife #family #strongmantraining #daydate

Thanks to my sister for taking the kids for the day. Lindsey and I spent a much needed day together. It’s been a while since we’ve been able to spend a day like this. It can be easy to let work, schedules, hobbies, and kids get in the way of working on our marriage, and the results can be devastating. We’ve resolved to be more intentional with our marriage. It was a fun day teaching her to log press, spending time at the art festival, eating good food, and watching a movie. #wife #family #strongmantraining #daydate

41 1 23 minutes ago
I had the amazing opportunity today to attend a great seminar with one of the veterans of bodybuilding! @mountaindog1
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John was very knowledgeable and provided great information with every question that was asked. Apart from being a great bodybuilder and coach,
John was an all around genuine person. He was super humble and more than happy to have a conversation with every person that came up to him.
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I want to say thank you to John for coming to Omaha and sharing his knowledge with everyone and I want to thank @tim_rexiusnutrition for providing such great events at his gyms!
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It was a great experience and I'm happy I was given the opportunity.
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#naturalbodybuilding #team3dmj #bodybuilding #hypertrophy #fitness #ironheavngym #ironheaven #ironheavenomaha #ironheavengym  #lifting #beevidencebased #knowledge #pushyourself #positivity #strengthtraining

I had the amazing opportunity today to attend a great seminar with one of the veterans of bodybuilding! @mountaindog1
-
John was very knowledgeable and provided great information with every question that was asked. Apart from being a great bodybuilder and coach,
John was an all around genuine person. He was super humble and more than happy to have a conversation with every person that came up to him.
-
I want to say thank you to John for coming to Omaha and sharing his knowledge with everyone and I want to thank @tim_rexiusnutrition for providing such great events at his gyms!
-
It was a great experience and I'm happy I was given the opportunity.
.
.
#naturalbodybuilding #team3dmj #bodybuilding #hypertrophy #fitness #ironheavngym #ironheaven #ironheavenomaha #ironheavengym #lifting #beevidencebased #knowledge #pushyourself #positivity #strengthtraining

14 0 24 minutes ago
Getting ready to start the wife in my bootcamp-no-bullshit-routine on Monday. I know she's gonna hate me for a bit but she will love the results. Im going to spend some time poking a bear in the morning but i know she will love the results.
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#hypertrophy #getfit #bodybuilder #crossfit #gains #naturalbodybuilder #shreddedlife #bodybuildinglifestyle #weekend #fitnessmemes #gainmuscle #veteran #army #fitnessjourney #ectomorph #fitnessgoals #fit #workout #tattoos #dad #deadlift #montana #legday #legs #rowing

Getting ready to start the wife in my bootcamp-no-bullshit-routine on Monday. I know she's gonna hate me for a bit but she will love the results. Im going to spend some time poking a bear in the morning but i know she will love the results.
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#hypertrophy #getfit #bodybuilder #crossfit #gains #naturalbodybuilder #shreddedlife #bodybuildinglifestyle #weekend #fitnessmemes #gainmuscle #veteran #army #fitnessjourney #ectomorph #fitnessgoals #fit #workout #tattoos #dad #deadlift #montana #legday #legs #rowing

2 0 24 minutes ago
Despite looking like an RPE 11, 430 lbs felt weightless and super controlled. Not really sure what happened but don't really care. Haven't had a good feeling squat single in a while so this was a big confidence booster. Backoff 4s with 363 lbs were decent but I was pretty gassed. Then I ate a cinnamon bun and felt better. Bench 4s with 248 lbs moved great.
3 weeks out.
@timthebodeau
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#adelantebarbellclub #powerlifting #powerlifter #squat #bench #deadlift #weight #training #weightlifting #lift #legs #chest #back #push #pull #power #squats #benchpress #deadlifts #competition #compete #meet #volume #team #usapl #sumo #conventional #hypertrophy #vegan #vegetarian

Despite looking like an RPE 11, 430 lbs felt weightless and super controlled. Not really sure what happened but don't really care. Haven't had a good feeling squat single in a while so this was a big confidence booster. Backoff 4s with 363 lbs were decent but I was pretty gassed. Then I ate a cinnamon bun and felt better. Bench 4s with 248 lbs moved great.
3 weeks out.
@timthebodeau
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#adelantebarbellclub #powerlifting #powerlifter #squat #bench #deadlift #weight #training #weightlifting #lift #legs #chest #back #push #pull #power #squats #benchpress #deadlifts #competition #compete #meet #volume #team #usapl #sumo #conventional #hypertrophy #vegan #vegetarian

16 0 24 minutes ago
It was a pleasure speaking for @nscaofficial today in Portland! I gave two talks...one on the science of obesity, and the other on nutrition for hypertrophy. Thank you @wcconditioning for organizing the event.
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#Repost @drreyescscs
• • • • • •
James Krieger @james.krieger of @weightology kicking off Day 2 of the @nscaofficial Northwest Regional Conference, presenting on the science of obesity.
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#science #obesity #personaltraining #trainereducation #personaltrainer #weightology #education #nutrition #exercise #strengthtraining #strengthandconditioning #nsca #northwest #pacificnorthwest #portland #hypertrophy #scienceofsize #muscle #weightloss #fatloss

It was a pleasure speaking for @nscaofficial today in Portland! I gave two talks...one on the science of obesity, and the other on nutrition for hypertrophy. Thank you @wcconditioning for organizing the event.
-----------
#Repost @drreyescscs
• • • • • •
James Krieger @james.krieger of @weightology kicking off Day 2 of the @nscaofficial Northwest Regional Conference, presenting on the science of obesity.
--------
#science #obesity #personaltraining #trainereducation #personaltrainer #weightology #education #nutrition #exercise #strengthtraining #strengthandconditioning #nsca #northwest #pacificnorthwest #portland #hypertrophy #scienceofsize #muscle #weightloss #fatloss

56 2 25 minutes ago
@nattyknowledge

Do ab exercises burn belly fat?
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A study found that participants who performed direct ab training 5 times/week for 6 weeks found no loss in belly fat.
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This suggests that dieting (caloric deficit) is necessary in order to get a 6-pack and pairing it with direct ab training is the best!
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@myoprynt
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https://journals.lww.com/nsca-jscr/Fulltext/2011/09000/The_Effect_of_Abdominal_Exercise_on_Abdominal_Fat.27.aspx
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#leaveyourprynt #myoprynt #myocore #musclebuilding #musclegrowth #hypertrophy #gainingmuscle #powerbuilding #musclebuilding #buildingmuscle #musclemass #musclegrowth #nattyprofessor #nattyknowledge #bodybuilding #naturalbodybuilding #abs #abexercises #sixpack #6pack #absworkout

@nattyknowledge

Do ab exercises burn belly fat?
-
A study found that participants who performed direct ab training 5 times/week for 6 weeks found no loss in belly fat.
-
This suggests that dieting (caloric deficit) is necessary in order to get a 6-pack and pairing it with direct ab training is the best!
-
@myoprynt
-
https://journals.lww.com/nsca-jscr/Fulltext/2011/09000/The_Effect_of_Abdominal_Exercise_on_Abdominal_Fat.27.aspx
-
#leaveyourprynt #myoprynt #myocore #musclebuilding #musclegrowth #hypertrophy #gainingmuscle #powerbuilding #musclebuilding #buildingmuscle #musclemass #musclegrowth #nattyprofessor #nattyknowledge #bodybuilding #naturalbodybuilding #abs #abexercises #sixpack #6pack #absworkout

2 0 29 minutes ago
Yay hyper trophy work! Back work is the staple of my assistance work. Gotta get that back to move big weight! Plus I finally found an angle where my legs look halfway decent and then shoulders and arm work featuring the shakiest cameraman ever known aka spencer hahaha

#hypertrophy #assistancework #volume #bodybuilding #pump #pumpwork #angles #upperbody #workout #exercise #fitness #planning #programming #buildafoundation #powerlifting #60kg #build #grow #back #shoulders #arms 
#smallbutstrong

Yay hyper trophy work! Back work is the staple of my assistance work. Gotta get that back to move big weight! Plus I finally found an angle where my legs look halfway decent and then shoulders and arm work featuring the shakiest cameraman ever known aka spencer hahaha

#hypertrophy #assistancework #volume #bodybuilding #pump #pumpwork #angles #upperbody #workout #exercise #fitness #planning #programming #buildafoundation #powerlifting #60kg #build #grow #back #shoulders #arms
#smallbutstrong

12 0 33 minutes ago
Recently I was invited by Steve from The Grassroots Football Podcast to dispell some of the myths around youth athletic development, as well to discuss why Strength & Conditioning is an important of training for all age groups, as well as dispelling some of the myths around youth training…

Click the bio link for more! #soccer #football #youthathletes #youthsports #athleticdevelopment #coaching #strength #speed #power #youthstrengthandconditioning  #sportperformance #sportscience #fundamentals #rugby #athleticevolution #sportsscience #strengthtraining #injuryprevention #hypertrophy #nutrition #edinburgh #scotland #grassroots #coach #pt #fitfam

Recently I was invited by Steve from The Grassroots Football Podcast to dispell some of the myths around youth athletic development, as well to discuss why Strength & Conditioning is an important of training for all age groups, as well as dispelling some of the myths around youth training…

Click the bio link for more! #soccer #football #youthathletes #youthsports #athleticdevelopment #coaching #strength #speed #power #youthstrengthandconditioning #sportperformance #sportscience #fundamentals #rugby #athleticevolution #sportsscience #strengthtraining #injuryprevention #hypertrophy #nutrition #edinburgh #scotland #grassroots #coach #pt #fitfam

2 0 38 minutes ago
Off season training has been a ton of hypertrophy so far...looking forward to seeing the results in a few months

#volume #teenpowerlifting #garagegym #hypertrophy #bicepcheck #tinyarms #powerlifter #offseason #girlswholift #hardwork #training #results #getsome

Off season training has been a ton of hypertrophy so far...looking forward to seeing the results in a few months

#volume #teenpowerlifting #garagegym #hypertrophy #bicepcheck #tinyarms #powerlifter #offseason #girlswholift #hardwork #training #results #getsome

4 1 38 minutes ago
Woke up at a new all-time low. 
Proceeded to get a fat back pump. 
295 in the Nike's, standing ab wheel while one handle falls off mid rep, 20,20,15,15 on pull ups and some db rows for the pics. 
@coachdanno @tylertrent21 @maxwell_feld  @c_b_fitness16 @chickfila 
#powerlifting #bodybuilding #physique #weightlifting #usapl #uspa #ipf #ifbb #girlswholift #fitness #gymselfie #flex #aesthetics #bikini #shredded #fitchick
#backday #hypertrophy #lats #bootybuilding

Woke up at a new all-time low.
Proceeded to get a fat back pump.
295 in the Nike's, standing ab wheel while one handle falls off mid rep, 20,20,15,15 on pull ups and some db rows for the pics.
@coachdanno @tylertrent21 @maxwell_feld @c_b_fitness16 @chickfila
#powerlifting #bodybuilding #physique #weightlifting #usapl #uspa #ipf #ifbb #girlswholift #fitness #gymselfie #flex #aesthetics #bikini #shredded #fitchick
#backday #hypertrophy #lats #bootybuilding

22 4 39 minutes ago
👖Are you tired of your old gym pants/leggings? Do you want something different?! Check out our store in the bio. These clothes aren’t just for looking good! It’s also very comfortable and doesn’t restrict movement like most gym clothes. would! If you use discount code (Stepstoahealthieryou2019) you’ll get a 15% discount on your order “Working your arms” by @stepstoahealthieryou 
In order to make your arms as strong as you want them to be. You need to work on the multiple heads of the biceps and triceps. I gave you some great exercises for your arms to make them as strong as possible.

Like all bigger muscles you need to work them out 2x-3x times a week to optimize muscle growth! Eat enough protein and train hard and you’ll get those big arms in no time!

👖Are you tired of your old gym pants/leggings? Do you want something different?! Check out our store in the bio. These clothes aren’t just for looking good! It’s also very comfortable and doesn’t restrict movement like most gym clothes. would! If you use discount code (Stepstoahealthieryou2019) you’ll get a 15% discount on your order “Working your arms” by @stepstoahealthieryou
In order to make your arms as strong as you want them to be. You need to work on the multiple heads of the biceps and triceps. I gave you some great exercises for your arms to make them as strong as possible.

Like all bigger muscles you need to work them out 2x-3x times a week to optimize muscle growth! Eat enough protein and train hard and you’ll get those big arms in no time!

125 1 40 minutes ago
Pendlay Rows: 205 5x8
T-Bar Rows: 195 5x10
Consistency, good form, and PROGRESSIVE OVERLOAD for legitimate results! 💪🏿
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DM me for personal training!
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#HypeBodyFitness
#DESTROYexcuses

Pendlay Rows: 205 5x8
T-Bar Rows: 195 5x10
Consistency, good form, and PROGRESSIVE OVERLOAD for legitimate results! 💪🏿
-
DM me for personal training!
-
#HypeBodyFitness
#DESTROYexcuses

20 2 40 minutes ago
Raging up 300 kg with sheer will when it shouldn't be even possible. 90 kg bodyweight.

6th time I lift this weight. Last time I attempted this weight, in February, I even failed. Got it halfway - I uploaded it, and it pissed me off not go get it when I should have it easily. But today I knew I was mentally so locked in I would not fail, even tho I was physically not well prepared. Next step is to rep it. If I can get it for 2 reps, I should at least get 315-318 kg as a max. If I can get it for 3, I should get 325-328 kg. When I get it for 4 reps, my max will be about 335-337 kg. That won't happen before 2020 tho. Maybe even 2021, it all depends. I don't rush these things, and I am full aware of how long this takes, and how the process goes when you reach certain weights/levels.

A lot of work to do. After a few weeks of feeling fucked up, I'm so fucking back. In 7 days, I've had 4 deadlift days now. Did 260 kg on straight bar on the 10th of August, then 290 kg in trap bar on the 13th. Then 250 kg yesterday, 16th (straigth bar - it was my second workout of the day). And 300 kg trap bar today. Also done a ton of volume in between + squatted and benched. Benched 135 kg on the 14th, squatted 180 kg for 3 deep reps below parallell on the 12th etc. Done pulldowns, cable cross, 50 kg x 20 in pushdowns, 29 reps of bodyweight pullups, 140 kg x 1 in seated shoulder press in a machine (my PR was 120 in that same machine last year - exactly a year ago) etc.

320 kg in trap bar incoming.

Terror - TRUST NO FACE 🔥🔥🔥 "Trust no face
Or disguise
I'm not leaving, no compromise

Screaming out
But nothing helps
You push on to survive
Better days never came
It's eating you alive

Screaming out
But nothing helps
You push on to survive
Better days never came
It's eating you alive

Push on, push on
I've seen better days
Break away

Take by force
Take what's yours
Violent thoughts
Like a storm
Every day
No remorse"

#powerlifter#hypertrophy#workout#powerlifting#powerbuilding#gymila#sats#elixia#weightlifting#passion#nocco#gymgrossisten#tyngre#xlife#proteinfabrikken#styrkeløft#curls#biceps#curl#pullups#arms#adrenline#rage#attack#tyngre#bodybuilding#punkrock

Raging up 300 kg with sheer will when it shouldn't be even possible. 90 kg bodyweight.

6th time I lift this weight. Last time I attempted this weight, in February, I even failed. Got it halfway - I uploaded it, and it pissed me off not go get it when I should have it easily. But today I knew I was mentally so locked in I would not fail, even tho I was physically not well prepared. Next step is to rep it. If I can get it for 2 reps, I should at least get 315-318 kg as a max. If I can get it for 3, I should get 325-328 kg. When I get it for 4 reps, my max will be about 335-337 kg. That won't happen before 2020 tho. Maybe even 2021, it all depends. I don't rush these things, and I am full aware of how long this takes, and how the process goes when you reach certain weights/levels.

A lot of work to do. After a few weeks of feeling fucked up, I'm so fucking back. In 7 days, I've had 4 deadlift days now. Did 260 kg on straight bar on the 10th of August, then 290 kg in trap bar on the 13th. Then 250 kg yesterday, 16th (straigth bar - it was my second workout of the day). And 300 kg trap bar today. Also done a ton of volume in between + squatted and benched. Benched 135 kg on the 14th, squatted 180 kg for 3 deep reps below parallell on the 12th etc. Done pulldowns, cable cross, 50 kg x 20 in pushdowns, 29 reps of bodyweight pullups, 140 kg x 1 in seated shoulder press in a machine (my PR was 120 in that same machine last year - exactly a year ago) etc.

320 kg in trap bar incoming.

Terror - TRUST NO FACE 🔥🔥🔥 "Trust no face
Or disguise
I'm not leaving, no compromise

Screaming out
But nothing helps
You push on to survive
Better days never came
It's eating you alive

Screaming out
But nothing helps
You push on to survive
Better days never came
It's eating you alive

Push on, push on
I've seen better days
Break away

Take by force
Take what's yours
Violent thoughts
Like a storm
Every day
No remorse"

#powerlifter #hypertrophy #workout #powerlifting #powerbuilding #gymila #sats #elixia #weightlifting #passion #nocco #gymgrossisten #tyngre #xlife #proteinfabrikken #styrkeløft #curls #biceps #curl #pullups #arms #adrenline #rage #attack #tyngre #bodybuilding #punkrock

8 0 46 minutes ago
👌The Best Time To Consume Protein👌
👇 Tag a friend that could use this 👇
⁣⁣⁣- Follow @TheTrainingManual for daily fitness/nutrition tips & education📚
- 
There are 2 main goals with daily protein consumption. ⁣⠀⠀
⁣⠀⠀
The most important is to hit the total daily target.⁣⠀⠀
⁣⠀⠀
Of secondary but still significant importance is to distribute that amount throughout the day to maximize muscle protein synthesis.⁣⁣⁣⠀⠀
⁣⠀⠀
Somewhere between 3-5 feedings a day seems to be the sweetspot for maximising MPS.⁣⠀⠀
⁣⁣⁣⠀⠀
If you enjoy intermittent fasting or choose not to eat in the mornings, that’s fine. ⁣⠀⠀
⁣⠀⠀
Consuming protein upon waking is likely better than waiting another 6 hours before eating (add on sleeping time and that‘s 14 hours without protein coming in), but this is a minor detail in comparison to finding a way of eating that works best for you and your schedule.⁣⁣⁣⠀⠀
--⁣⠀⠀
⠀⠀
Great post by @jameskewfitness ⁣⠀⠀
Got a question? Comment below or DM me!⁣⠀⠀
⁣⠀⠀
#protein #proteins #sleep #Nutrition #nutritiontips #diet #dieting #healthysnack  #healthyeating #digestion #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding  #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam  #mobility  #yogafit  #iifym #foodie

👌The Best Time To Consume Protein👌
👇 Tag a friend that could use this 👇
⁣⁣⁣- Follow @TheTrainingManual for daily fitness/nutrition tips & education📚
-
There are 2 main goals with daily protein consumption. ⁣⠀⠀
⁣⠀⠀
The most important is to hit the total daily target.⁣⠀⠀
⁣⠀⠀
Of secondary but still significant importance is to distribute that amount throughout the day to maximize muscle protein synthesis.⁣⁣⁣⠀⠀
⁣⠀⠀
Somewhere between 3-5 feedings a day seems to be the sweetspot for maximising MPS.⁣⠀⠀
⁣⁣⁣⠀⠀
If you enjoy intermittent fasting or choose not to eat in the mornings, that’s fine. ⁣⠀⠀
⁣⠀⠀
Consuming protein upon waking is likely better than waiting another 6 hours before eating (add on sleeping time and that‘s 14 hours without protein coming in), but this is a minor detail in comparison to finding a way of eating that works best for you and your schedule.⁣⁣⁣⠀⠀
--⁣⠀⠀
⠀⠀
Great post by @jameskewfitness ⁣⠀⠀
Got a question? Comment below or DM me!⁣⠀⠀
⁣⠀⠀
#protein #proteins #sleep #Nutrition #nutritiontips #diet #dieting #healthysnack  #healthyeating #digestion #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding  #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #mobility  #yogafit  #iifym #foodie

18 0 46 minutes ago
I often use seated movements to supplement my strength on the compound movements. For example, this seted dumbbell OHP is a great way to help focus the tension solely of the delt. 
#hypertrophy #training #gains #muscle #fitness

I often use seated movements to supplement my strength on the compound movements. For example, this seted dumbbell OHP is a great way to help focus the tension solely of the delt.
#hypertrophy #training #gains #muscle #fitness

1 0 47 minutes ago
Want to see how well your glutes are working? When you have a minute, try this. 
_
Cross the leg over the knee like I have, then try not to move anything else, and use the glute to lift the knee as high off the floor as possible. This largely eliminates the hamstrings from the picture. And it’s much harder than it looks. If you’ve got under-active glutes, this will definitely expose that. _
Mine can use work. 
_
Left side like Gary Berteer. 
_
#strengthtraining #bodybuilding #strengthandconditioning #hypertrophy #glutes #glutetraining #buttworkout #butttraining #gluteworkout

Want to see how well your glutes are working? When you have a minute, try this.
_
Cross the leg over the knee like I have, then try not to move anything else, and use the glute to lift the knee as high off the floor as possible. This largely eliminates the hamstrings from the picture. And it’s much harder than it looks. If you’ve got under-active glutes, this will definitely expose that. _
Mine can use work.
_
Left side like Gary Berteer.
_
#strengthtraining #bodybuilding #strengthandconditioning #hypertrophy #glutes #glutetraining #buttworkout #butttraining #gluteworkout

186 11 55 minutes ago
Die Intensität nimmt zu - es macht wieder Spaß. Nach 4 Wochen Trainingspause nun wieder mit einem Raketenstart 🚀 am „Eisen“.
Nun wird auch der Trainingserfolg dokumentiert. Jetzt heißt es Durchhaltevermögen. ✅ 
P.S erstes Foto von meinen Beinen ☝️☺️so schlimm ? 😂
#ernährungsplan #schultertraining #3ersplit #fitness #muskelaufbau #sport #kraftsport #hypertrophy #beintraining #stärke #disziplin #respekt #kampfsport #ehrgeiz #erfolge #fettreduktion #durchhaltevermögen #bodybuilding #supplements #coach #muskulatur #bodytransformation

Die Intensität nimmt zu - es macht wieder Spaß. Nach 4 Wochen Trainingspause nun wieder mit einem Raketenstart 🚀 am „Eisen“.
Nun wird auch der Trainingserfolg dokumentiert. Jetzt heißt es Durchhaltevermögen. ✅
P.S erstes Foto von meinen Beinen ☝️☺️so schlimm ? 😂
#ernährungsplan #schultertraining #3ersplit #fitness #muskelaufbau #sport #kraftsport #hypertrophy #beintraining #stärke #disziplin #respekt #kampfsport #ehrgeiz #erfolge #fettreduktion #durchhaltevermögen #bodybuilding #supplements #coach #muskulatur #bodytransformation

16 0 1 hour ago
Rows & Flys
Client: @vindesophie 💪
Trainer: @cat1814 🙋‍♀️
---------------- #backworkout #backday 
#hypertrophy #shermanoaks #boutiquefitness 
@york_barbell_official

Rows & Flys
Client: @vindesophie 💪
Trainer: @cat1814 🙋‍♀️
---------------- #backworkout #backday
#hypertrophy #shermanoaks #boutiquefitness
@york_barbell_official

3 1 1 hour ago
Great breakdown by @flexibledietinglifestyle **New to Tracking Your Macros!?!?⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here’s a Cheat Sheet to help you know which foods help you hit your macro goals!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
✳️ The Macronutrient Cheat Sheet!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
❇️ For each one of us, we have a specific goal of protein, carbs, and fats that we need to hit in order to reach our goals. These are our Macronutrients.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
For most of us when we first start tracking our macros, we have a hard time consistently hitting them. And it's not our fault. It's just practice and figuring out what foods provide which macros. 🙂⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
✅ So I made this simple cheat sheet displaying which foods can be categorized as providing which macros!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
✳️ Here's how it broken down:⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏻 Carb Sources⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏻 Carbs + Protein Sources⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏻 Protein Sources⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏻 Protein + Fat Sources⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏻 Fat Sources⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
✅ So as you can see, some foods provide solely one macronutrient while others provide some of more than one.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
#alwaysoptimal #liftheavy #macros #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift #myfitnesspal #trainsmart #physique #caloriecounting #flexibledieting #iifym #musclemass #onlinecoach #bodybuilding #onlinecoaching #chinup #bodybuildingfood #musclegrowth #leangains #leanbody #longevity #flexiblediet #evidencebased #teamscience #nutribollocks #losefatgainmuscle

Great breakdown by @flexibledietinglifestyle **New to Tracking Your Macros!?!?⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here’s a Cheat Sheet to help you know which foods help you hit your macro goals!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
✳️ The Macronutrient Cheat Sheet!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
❇️ For each one of us, we have a specific goal of protein, carbs, and fats that we need to hit in order to reach our goals. These are our Macronutrients.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
For most of us when we first start tracking our macros, we have a hard time consistently hitting them. And it's not our fault. It's just practice and figuring out what foods provide which macros. 🙂⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
✅ So I made this simple cheat sheet displaying which foods can be categorized as providing which macros!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
✳️ Here's how it broken down:⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏻 Carb Sources⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏻 Carbs + Protein Sources⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏻 Protein Sources⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏻 Protein + Fat Sources⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏻 Fat Sources⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
✅ So as you can see, some foods provide solely one macronutrient while others provide some of more than one.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
#alwaysoptimal #liftheavy #macros #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift #myfitnesspal #trainsmart #physique #caloriecounting #flexibledieting #iifym #musclemass #onlinecoach #bodybuilding #onlinecoaching #chinup #bodybuildingfood #musclegrowth #leangains #leanbody #longevity #flexiblediet #evidencebased #teamscience #nutribollocks #losefatgainmuscle

8 0 1 hour ago
Barbell row 🔥💪🏼 Swipe ➡️
Targets your upper back muscles! 
4 sets - 10 reps.

1. Stand with your feet hip width apart. Barbell should be position over your feet.
2. Bend down & grab the bar shoulder width apart. Make sure it’s over hand grip.
3. Keep your core tight & back flat
4. Initiate the movement by pulling your elbows towards your hips & squeezing your shoulder blades together. Pause for 1-2 seconds.
5. Reset.

Barbell row 🔥💪🏼 Swipe ➡️
Targets your upper back muscles!
4 sets - 10 reps.

1. Stand with your feet hip width apart. Barbell should be position over your feet.
2. Bend down & grab the bar shoulder width apart. Make sure it’s over hand grip.
3. Keep your core tight & back flat
4. Initiate the movement by pulling your elbows towards your hips & squeezing your shoulder blades together. Pause for 1-2 seconds.
5. Reset.

47 7 1 hour ago
I weighed in at 206lbs this morning. I have been limiting carbs in my diet for the past couple months so a little weight loss is expected, considering my carb intake before. With less carbs I also feel sharper cognitively and don’t have that mid-day fatigue that I used to. Going to start strength training, as I have just been focusing on my physique as of late. Today I got back into bench with at 225lbs 5x5.

I weighed in at 206lbs this morning. I have been limiting carbs in my diet for the past couple months so a little weight loss is expected, considering my carb intake before. With less carbs I also feel sharper cognitively and don’t have that mid-day fatigue that I used to. Going to start strength training, as I have just been focusing on my physique as of late. Today I got back into bench with at 225lbs 5x5.

49 5 1 hour ago
WHAT A DAY!!! Once again what the sport is truly about, 5 people, 3 different classes, all working together to make each other better, nothing better then getting a group of passionate goal driven people together! 💪🤙 killed some back with these guys and girls 😎 @tyrell_robison_fit
@jmonsta36
@micah_allenn
@g.swole .
.#prep #liftheavy #instagrambodybuilding #makaveilmotivation #hypertrophy #loveitkillit
#npc #Fitspo #FitnessGoals #friends #classicphysique #Hardworkdedication #GymMotivation  #DreamBig  #Iwill #Findyourstrong #Eatclean  #Nutrition #MealPrep #Fitfam  #GymLife  #NoPainNoGain  #Workout #TrainHard #Gains #Strengthtraining  #Fitness #Bodybuilding #Gym #NoExcuses

WHAT A DAY!!! Once again what the sport is truly about, 5 people, 3 different classes, all working together to make each other better, nothing better then getting a group of passionate goal driven people together! 💪🤙 killed some back with these guys and girls 😎 @tyrell_robison_fit
@jmonsta36
@micah_allenn
@g.swole .
. #prep #liftheavy #instagrambodybuilding #makaveilmotivation #hypertrophy #loveitkillit
#npc #Fitspo #FitnessGoals #friends #classicphysique #Hardworkdedication #GymMotivation  #DreamBig  #Iwill #Findyourstrong #Eatclean  #Nutrition #MealPrep #Fitfam  #GymLife  #NoPainNoGain  #Workout #TrainHard #Gains #Strengthtraining  #Fitness #Bodybuilding #Gym #NoExcuses

45 7 1 hour ago
Some clips from today’s leg session-
Banded rack pulls had my back absolutely fried.
Finished the session with sets of 40 on the meh extension and leg press, literally feel like vomiting after these🤮🤮🤮
Can see from the second video I look defeated by the end😂
I always like to Try and aim to start off my sessions with some heavy compounds then move on to the accessory work like leg curls and leg extension etc.

Some clips from today’s leg session-
Banded rack pulls had my back absolutely fried.
Finished the session with sets of 40 on the meh extension and leg press, literally feel like vomiting after these🤮🤮🤮
Can see from the second video I look defeated by the end😂
I always like to Try and aim to start off my sessions with some heavy compounds then move on to the accessory work like leg curls and leg extension etc.

32 3 1 hour ago
I love machine based squats. If I had to pick just ONE exercise for quad growth it would be the smith machine squat. It allows you to put all of the tension exactly where you need it, and allows you to get a range of motion far beyond where you could safely go with barbells.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
No matter how great your technique is - you’re going to find that your lower back fatigues before your quads and hip extensors on a barbell back squat.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I’m not saying don’t do them - I definitely program them in at certain times of my training (and my clients) - but just understand that you don’t HAVE to do them to get results when the goal is hypertrophy.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Most people’s biomechanics just aren’t suited to be able to load up there quads in a back squat, no matter how mobile or strong they already are. If you are struggling to progress your barbell squats - using a smith machine or even a great hack squat/pendalum machine would be a really efficient way to progress your squat and build muscle.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Happy lifting + progressing 💪🏽

I love machine based squats. If I had to pick just ONE exercise for quad growth it would be the smith machine squat. It allows you to put all of the tension exactly where you need it, and allows you to get a range of motion far beyond where you could safely go with barbells.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
No matter how great your technique is - you’re going to find that your lower back fatigues before your quads and hip extensors on a barbell back squat.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I’m not saying don’t do them - I definitely program them in at certain times of my training (and my clients) - but just understand that you don’t HAVE to do them to get results when the goal is hypertrophy.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Most people’s biomechanics just aren’t suited to be able to load up there quads in a back squat, no matter how mobile or strong they already are. If you are struggling to progress your barbell squats - using a smith machine or even a great hack squat/pendalum machine would be a really efficient way to progress your squat and build muscle.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Happy lifting + progressing 💪🏽

27 1 1 hour ago
Trabalhando e me divertindo ou me divertindo e trabalhando? Sinceramente não sei, mas que teve a continência oficial ao General T isso teve! 🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣
Obrigado mais uma vez alunos de Caruaru pela atenção, recepção e interesse! Vocês são PHODA!!!🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣
______________________________________________________
#50💪 #BRUS #TOS #acsm #nsca #usa #sportnutrition #issn #appalachianstateuniversity #youdogyoutrashyoudirty #maispubmed #maisleituraporfavor #gainz
#nutricao #hypertrophy #hypertrophytime #exercisescience #treinamentodeforçaehipertrofia #hipertrofia #nutrition #nutricaoesportiva #estudaquecresce #jiujitsu #bjjlifestyle #bodybuildinglifestyle

Trabalhando e me divertindo ou me divertindo e trabalhando? Sinceramente não sei, mas que teve a continência oficial ao General T isso teve! 🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣
Obrigado mais uma vez alunos de Caruaru pela atenção, recepção e interesse! Vocês são PHODA!!!🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣
______________________________________________________
#50💪 #BRUS #TOS #acsm #nsca #usa #sportnutrition #issn #appalachianstateuniversity #youdogyoutrashyoudirty #maispubmed #maisleituraporfavor #gainz
#nutricao #hypertrophy #hypertrophytime #exercisescience #treinamentodeforçaehipertrofia #hipertrofia #nutrition #nutricaoesportiva #estudaquecresce #jiujitsu #bjjlifestyle #bodybuildinglifestyle

134 3 1 hour ago
Get In, Get Out! ———————————————————————————
Back squats 3x3-5
-
Leg press 4x8-12
-
Leg extensions 3x20 + Drop-set
-
Seated calf press 4x8-15 (not recorded)
———————————————————————————
#fitness #fatloss #hypertrophy #musclegain #strength #strengthtraining #power #powertraining #nutrition #gym #gymlife #workout #training #bodybuilding #powerlifting #physique #fitfam #fitfamuk #instagram #strongman #pt #personaltrainer #coach #personalcoach #nutritioncoaching #onlinetrainer #manchester #oldham #salford

Get In, Get Out! ———————————————————————————
Back squats 3x3-5
-
Leg press 4x8-12
-
Leg extensions 3x20 + Drop-set
-
Seated calf press 4x8-15 (not recorded)
———————————————————————————
#fitness #fatloss #hypertrophy #musclegain #strength #strengthtraining #power #powertraining #nutrition #gym #gymlife #workout #training #bodybuilding #powerlifting #physique #fitfam #fitfamuk #instagram #strongman #pt #personaltrainer #coach #personalcoach #nutritioncoaching #onlinetrainer #manchester #oldham #salford

12 0 1 hour ago
KEYS TO MUSCLE GROWTH: Not too heavy. Not too light.

Choosing what weight to put on the bar comes down to picking a weight that will stimulate mechanical overload, without causing too much fatigue and without using too much glycogen (stored carbohydrate in the muscle). You need to avoid wasting energy on unnecessary reps and sets that are unimportant for muscle growth. If you could achieve the same or better results in the gym with less reps would you do it?

You see, we want you to stimulate growth and have the necessary resources (in the form of glycogen and amino acids) available to be able to build muscle!

It’s a bit like a boxing match, you need to get your attack in then get away before being floored.

It feels like going in the gym and trashing yourself is the brave thing to do, however 25 years into training I would now argue it’s far more brave to stick to a program, keep a little in the tank and trust in the process rather than throwing the kitchen sink at it every session.

Train hard today, but train in a way that you can train hard tomorrow or the next day too.
.
.
.
.
.
#StormFitness #personaltraining #personaltrainer #newcastleupontyne #gym #fitness #personaltrainernewcastle #personaltrainingnewcastle #fitfam #wellness #health #instafit #strength #getstrong #musclegain #strengthandconditioning #muscle #bodybuilding #flexibility #motivation #goals #gymlife #fitnessmotivation #buildmuscle #hypertrophy #hypertrophycoach #hypertrophytraining

KEYS TO MUSCLE GROWTH: Not too heavy. Not too light.

Choosing what weight to put on the bar comes down to picking a weight that will stimulate mechanical overload, without causing too much fatigue and without using too much glycogen (stored carbohydrate in the muscle). You need to avoid wasting energy on unnecessary reps and sets that are unimportant for muscle growth. If you could achieve the same or better results in the gym with less reps would you do it?

You see, we want you to stimulate growth and have the necessary resources (in the form of glycogen and amino acids) available to be able to build muscle!

It’s a bit like a boxing match, you need to get your attack in then get away before being floored.

It feels like going in the gym and trashing yourself is the brave thing to do, however 25 years into training I would now argue it’s far more brave to stick to a program, keep a little in the tank and trust in the process rather than throwing the kitchen sink at it every session.

Train hard today, but train in a way that you can train hard tomorrow or the next day too.
.
.
.
.
.
#StormFitness #personaltraining #personaltrainer #newcastleupontyne #gym #fitness #personaltrainernewcastle #personaltrainingnewcastle #fitfam #wellness #health #instafit #strength #getstrong #musclegain #strengthandconditioning #muscle #bodybuilding #flexibility #motivation #goals #gymlife #fitnessmotivation #buildmuscle #hypertrophy #hypertrophycoach #hypertrophytraining

13 2 1 hour ago
🚨FOLLOW @danieleditofano FOR ALL THINGS HEALTH, FITNESS, MINDSET & MONEY🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔥How to get strong🔥⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Follow @dancudes .⠀⠀⠀⠀⠀⠀⠀⠀⠀
One of the most common questions I get is "Dan, how do I get strong??”. And though strength can be displayed in many different ways such as being able to hold a back lever or deadlift 3x your bodyweight, the process to get strong is the same. First and foremost, you have to train heavy which is also a relative term. For beginners, staying in the higher rep ranges, 10-20, at the beginning will build strength whereas as you get more fit, you'll need to dip to those lower rep ranges such as the 4 to 7 or so. Next, you have to train with perfect form meaning that 5 quality reps are always going to be better than 10 crappy ones. Form means proper muscle activation and safety so you're not only going to get the benefits of the exercise but also train long enough without an injury to actually get those results. Next, you have to train with progressive overload meaning you're increasing the reps, weight, time under tension, etc which makes the exercise harder, pushes your body farther than what it is used to which means it has to adapt. And lastly, you got to do all of the above consistently, for a long period of time.⠀⠀⠀⠀⠀⠀⠀⠀⠀
. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#musclefood #fatlossjourney #macros #irishfitfam #deadlifting #healthylifestyle #gymmemes #nutritionfacts #nutritional #fatlosstips #fatlosscoach #onlinecoach #personaltrainer #physiology #hypertrophy #weightlossideas #weightlossdiet #healthyme #flexibledieting #weightlossgoal #dietstartstomorrow

🚨FOLLOW @danieleditofano FOR ALL THINGS HEALTH, FITNESS, MINDSET & MONEY🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔥How to get strong🔥⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Follow @dancudes .⠀⠀⠀⠀⠀⠀⠀⠀⠀
One of the most common questions I get is "Dan, how do I get strong??”. And though strength can be displayed in many different ways such as being able to hold a back lever or deadlift 3x your bodyweight, the process to get strong is the same. First and foremost, you have to train heavy which is also a relative term. For beginners, staying in the higher rep ranges, 10-20, at the beginning will build strength whereas as you get more fit, you'll need to dip to those lower rep ranges such as the 4 to 7 or so. Next, you have to train with perfect form meaning that 5 quality reps are always going to be better than 10 crappy ones. Form means proper muscle activation and safety so you're not only going to get the benefits of the exercise but also train long enough without an injury to actually get those results. Next, you have to train with progressive overload meaning you're increasing the reps, weight, time under tension, etc which makes the exercise harder, pushes your body farther than what it is used to which means it has to adapt. And lastly, you got to do all of the above consistently, for a long period of time.⠀⠀⠀⠀⠀⠀⠀⠀⠀
. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#musclefood #fatlossjourney #macros #irishfitfam #deadlifting #healthylifestyle #gymmemes #nutritionfacts #nutritional #fatlosstips #fatlosscoach #onlinecoach #personaltrainer #physiology #hypertrophy #weightlossideas #weightlossdiet #healthyme #flexibledieting #weightlossgoal #dietstartstomorrow

317 3 1 hour ago
Love, hate, shoulder press... and the importance of progressive overload.

Let's be honest: shoulder press is a b*tch. You train it consistenly, you improve your technique, you do a lot of other shoulder work and still you do not improve. But it pays off to be patient. In my opinion there is no better upper body strength test than shoulder press and it developed my upper traps and shoulders like nothing else. During the journey of getting better at shoulder press, two things were particularly important: - constant technical feedback with videos and hands on training by @bearystrongstefan - progressive overload with microplates: the possibility to increase by 0.5-1kg steps makes the difference and every serious gym should give you the chance to do so. If you can just increase by 2,5kg steps it could take you ages until you can increase the load. Increasing mechanical tension in form of progressive overload is a big driver of hypertrophy. And who does not want hypertrophy?

#bodybuilding #naturalbodybuilding #stregthtraining #hypertrophy #hypertrophytraining #fitnessmotivation #fitnesslifestyle #fitfam #liftingfoodies #foodieswholift #intelligentstrength #nobullshit #dasgym #strengthcoach #bodybuildingcoach #bodyrecomposition #frequency #volume #keepmoving #bearystrong 
28.5kg x 6 @10 📹@bearystrongstefan

Love, hate, shoulder press... and the importance of progressive overload.

Let's be honest: shoulder press is a b*tch. You train it consistenly, you improve your technique, you do a lot of other shoulder work and still you do not improve. But it pays off to be patient. In my opinion there is no better upper body strength test than shoulder press and it developed my upper traps and shoulders like nothing else. During the journey of getting better at shoulder press, two things were particularly important: - constant technical feedback with videos and hands on training by @bearystrongstefan - progressive overload with microplates: the possibility to increase by 0.5-1kg steps makes the difference and every serious gym should give you the chance to do so. If you can just increase by 2,5kg steps it could take you ages until you can increase the load. Increasing mechanical tension in form of progressive overload is a big driver of hypertrophy. And who does not want hypertrophy?

#bodybuilding #naturalbodybuilding #stregthtraining #hypertrophy #hypertrophytraining #fitnessmotivation #fitnesslifestyle #fitfam #liftingfoodies #foodieswholift #intelligentstrength #nobullshit #dasgym #strengthcoach #bodybuildingcoach #bodyrecomposition #frequency #volume #keepmoving #bearystrong
28.5kg x 6 @10 📹@bearystrongstefan

10 0 1 hour ago
Struggling to add muscle mass? Here's a few tips that you'll need to make sure you're nailing. -

1. Progressive training; -

We need to ensure that our training is progressing overtime. This will mainly come through an increase in volume in training overtime which can be achieved via increases in sets, reps and weight lifted etc. -

This won't always be so straightforward and linear. But if progression is being made as time goes on, you're doing well. -

2. Progressive eating; -

Like training, our caloric intake will also likely need to increase over time (for a number of reasons, one of which we will get on to). If not simply to ensure we are fueling the increase in training and maintaining a calorie surplus. -

3. Recovery; -

We NEED to make sure we are recovering from our training. If we aren't recovering, we won't get the required response/adaptation, which is muscle growth. -

So make adjustments to training, as stated above. But make sure you can recover from it! -

Obviously these points are individual dependant in terms of how exactly you make these changes, change in weight, volume, calories, recovery needs etc. -

And it will take time and patience to not only get to grips with these points but to also see the changes, so be exactly that, patient. -

If you struggle to gain weight/add muscle mass drop me a message and I'll answer any questions you have. -

#musclegain #weightgain #mattptfitness #fitness #fitnesslifestyle

Struggling to add muscle mass? Here's a few tips that you'll need to make sure you're nailing. -

1. Progressive training; -

We need to ensure that our training is progressing overtime. This will mainly come through an increase in volume in training overtime which can be achieved via increases in sets, reps and weight lifted etc. -

This won't always be so straightforward and linear. But if progression is being made as time goes on, you're doing well. -

2. Progressive eating; -

Like training, our caloric intake will also likely need to increase over time (for a number of reasons, one of which we will get on to). If not simply to ensure we are fueling the increase in training and maintaining a calorie surplus. -

3. Recovery; -

We NEED to make sure we are recovering from our training. If we aren't recovering, we won't get the required response/adaptation, which is muscle growth. -

So make adjustments to training, as stated above. But make sure you can recover from it! -

Obviously these points are individual dependant in terms of how exactly you make these changes, change in weight, volume, calories, recovery needs etc. -

And it will take time and patience to not only get to grips with these points but to also see the changes, so be exactly that, patient. -

If you struggle to gain weight/add muscle mass drop me a message and I'll answer any questions you have. -

#musclegain #weightgain #mattptfitness #fitness #fitnesslifestyle

5 1 1 hour ago
What’s the number one most important aspect of a fat loss phase 
A sustained calorie deficit. No matter what you hear on social media, the news, your family friend, the number one most important factor of fat loss in a calorie deficit. What does this mean? It means eating less calories than you consume. Research is very clear, it doesn’t matter what style of dieting you choose, it’s about eating in a deficit. (We are strictly talking about weight LOSS) There are plenty of researchers who spend their lives dedicated to this field. 
What we know so far 
1. Eating in a calorie deficit is king. No matter what you hear, this is the number one aspect of dieting
2. Everyone has a baseline metabolic rate (maintenance calories). Yes, some peoples may be lower than others but we all have one
3. Keto, carnivore, Atkins, upside etc, is not better or worse for a sustained deficit. It’s about what you adhere to the most. There’s no magic here.
4. This is more anecdotal but, sustained calorie deficits should be coupled with periodic diet breaks at a re-calculated maintenance to preserve LBM. Sustained calorie deficits can be very taxing
Below I am going to post researchers I have followed over the years. I’d highly recommend buying Layne Norton’s “fat loss forever”. In my opinion, it’s one of the number one evidence based books on fat loss to date. A lot of people are trying to reinvent the wheel. There’s a reason why people have a hard time keeping weight off. Drastic weight loss is usually followed by gaining weight, actually more weight, with metabolic damage occurring simultaneously. I know it’s hard to find good information when everyone has their own way. Figure out what you adhere to the most, it’s probably not magic. 
Disclaimer: This is not intended to be taken as medical advice, always consult your physician 
As always thanks for reading!

What’s the number one most important aspect of a fat loss phase
A sustained calorie deficit. No matter what you hear on social media, the news, your family friend, the number one most important factor of fat loss in a calorie deficit. What does this mean? It means eating less calories than you consume. Research is very clear, it doesn’t matter what style of dieting you choose, it’s about eating in a deficit. (We are strictly talking about weight LOSS) There are plenty of researchers who spend their lives dedicated to this field.
What we know so far
1. Eating in a calorie deficit is king. No matter what you hear, this is the number one aspect of dieting
2. Everyone has a baseline metabolic rate (maintenance calories). Yes, some peoples may be lower than others but we all have one
3. Keto, carnivore, Atkins, upside etc, is not better or worse for a sustained deficit. It’s about what you adhere to the most. There’s no magic here.
4. This is more anecdotal but, sustained calorie deficits should be coupled with periodic diet breaks at a re-calculated maintenance to preserve LBM. Sustained calorie deficits can be very taxing
Below I am going to post researchers I have followed over the years. I’d highly recommend buying Layne Norton’s “fat loss forever”. In my opinion, it’s one of the number one evidence based books on fat loss to date. A lot of people are trying to reinvent the wheel. There’s a reason why people have a hard time keeping weight off. Drastic weight loss is usually followed by gaining weight, actually more weight, with metabolic damage occurring simultaneously. I know it’s hard to find good information when everyone has their own way. Figure out what you adhere to the most, it’s probably not magic.
Disclaimer: This is not intended to be taken as medical advice, always consult your physician
As always thanks for reading!

13 11 1 hour ago
Victory is reserved for those who are willing to pay it’s price 🖤

Victory is reserved for those who are willing to pay it’s price 🖤

289 24 1 hour ago
🚨1 DAY LEFT TO APPLY! I’m looking for 10 individuals that want to gain 10lbs in the next 16 weeks for my of 𝙈𝙚𝙜𝙖 𝙈𝙪𝙨𝙘𝙡𝙚 𝘾𝙖𝙨𝙚 𝙎𝙩𝙪𝙙𝙮!
.
𝗜𝗳 𝘆𝗼𝘂’𝗿𝗲 𝗿𝗲𝗮𝗱𝘆 𝗳𝗼𝗿 𝗴𝘂𝗮𝗿𝗮𝗻𝘁𝗲𝗲𝗱 𝗿𝗲𝘀𝘂𝗹𝘁𝘀, 𝘁𝘆𝗽𝗲 “10LBS” 𝗯𝗲𝗹𝗼𝘄 & 𝗜 𝘄𝗶𝗹𝗹 𝗿𝗲𝘀𝗽𝗼𝗻𝗱 𝘁𝗼 𝘆𝗼𝘂 𝘄𝗶𝘁𝗵 𝘁𝗵𝗲 𝗮𝗽𝗽𝗹𝗶𝗰𝗮𝘁𝗶𝗼𝗻! Let’s be honest for a second... 🤔
.🥚Egg Whites vs. Whole Eggs 🍳
.
Both of these options are great choices and BOTH are healthy. Some people will tell you whole eggs are bad.
.
They most definitely aren’t... 😅
.
They are full of nutrients, good fats & are friggen delicious!
.
🥚The white of the egg is called the albumin and is super versatile in cooking. You can whip air into them and use them in baking or give you a bread like consistency. The egg whites lack the nutrients of the yolk & are basically purely protein. Making it super easy if you’re watching calories along with getting high volume protein.
.
🍳Whole eggs have beneficial nutrients like vitamin D, A, choline, and cholesterol. The myth that eggs are bad because they have cholesterol & are equivalent to 5 cigarettes 🚬 needs to be buried deep in the ocean.
.
We have study upon study now that shows dietary cholesterol has little to no impact on blood cholesterol levels. Our body can regulate our cholesterol levels and if we eat more, we will produce less. Cholesterol is in every cell of your body. It is used to produce sex hormones.
.
🥚More to the point, in clinical trials, no association was found between eggs and cardiovascular disease, except maybe in some people with specific pre-existing conditions such as diabetes or hyperglycemia.[1]
.
🍳The Truth: Eggs are a great source of protein, fats, and other nutrients. Their association with high cholesterol and cardiovascular disease has been severely overblown.
.
I literally eat 6-10 eggs daily! My HDL, LDL numbers are perfect! Enjoy your eggs my friends! 🍳🥚🍳🥚🍳
.
📚Resources:
Shin JY, et al . Am J Clin Nutr. (2013)
.
Let me know below your favorite egg meal!
.
.
.
#eggs #proteins  #musclegrowth #hypertrophy ##powerbuilding #musclebuilding #buildingmuscle #musclemass #musclegrowth #nickkrantzfit

🚨1 DAY LEFT TO APPLY! I’m looking for 10 individuals that want to gain 10lbs in the next 16 weeks for my of 𝙈𝙚𝙜𝙖 𝙈𝙪𝙨𝙘𝙡𝙚 𝘾𝙖𝙨𝙚 𝙎𝙩𝙪𝙙𝙮!
.
𝗜𝗳 𝘆𝗼𝘂’𝗿𝗲 𝗿𝗲𝗮𝗱𝘆 𝗳𝗼𝗿 𝗴𝘂𝗮𝗿𝗮𝗻𝘁𝗲𝗲𝗱 𝗿𝗲𝘀𝘂𝗹𝘁𝘀, 𝘁𝘆𝗽𝗲 “10LBS” 𝗯𝗲𝗹𝗼𝘄 & 𝗜 𝘄𝗶𝗹𝗹 𝗿𝗲𝘀𝗽𝗼𝗻𝗱 𝘁𝗼 𝘆𝗼𝘂 𝘄𝗶𝘁𝗵 𝘁𝗵𝗲 𝗮𝗽𝗽𝗹𝗶𝗰𝗮𝘁𝗶𝗼𝗻! Let’s be honest for a second... 🤔
.🥚Egg Whites vs. Whole Eggs 🍳
.
Both of these options are great choices and BOTH are healthy. Some people will tell you whole eggs are bad.
.
They most definitely aren’t... 😅
.
They are full of nutrients, good fats & are friggen delicious!
.
🥚The white of the egg is called the albumin and is super versatile in cooking. You can whip air into them and use them in baking or give you a bread like consistency. The egg whites lack the nutrients of the yolk & are basically purely protein. Making it super easy if you’re watching calories along with getting high volume protein.
.
🍳Whole eggs have beneficial nutrients like vitamin D, A, choline, and cholesterol. The myth that eggs are bad because they have cholesterol & are equivalent to 5 cigarettes 🚬 needs to be buried deep in the ocean.
.
We have study upon study now that shows dietary cholesterol has little to no impact on blood cholesterol levels. Our body can regulate our cholesterol levels and if we eat more, we will produce less. Cholesterol is in every cell of your body. It is used to produce sex hormones.
.
🥚More to the point, in clinical trials, no association was found between eggs and cardiovascular disease, except maybe in some people with specific pre-existing conditions such as diabetes or hyperglycemia.[1]
.
🍳The Truth: Eggs are a great source of protein, fats, and other nutrients. Their association with high cholesterol and cardiovascular disease has been severely overblown.
.
I literally eat 6-10 eggs daily! My HDL, LDL numbers are perfect! Enjoy your eggs my friends! 🍳🥚🍳🥚🍳
.
📚Resources:
Shin JY, et al . Am J Clin Nutr. (2013)
.
Let me know below your favorite egg meal!
.
.
.
#eggs #proteins #musclegrowth #hypertrophy # #powerbuilding #musclebuilding #buildingmuscle #musclemass #musclegrowth #nickkrantzfit

350 14 1 hour ago
Good Back Session. Worked the Lats hard today. Now time to enjoy the weekend.  #bodybuilding #powerlifting #fitness #fitlife #fitlifestyle #strengthtraining #hypertrophy #dedication #weekendwarrior #backday #uglyhandsome #fitfat #weightlossjourney

Good Back Session. Worked the Lats hard today. Now time to enjoy the weekend. #bodybuilding #powerlifting #fitness #fitlife #fitlifestyle #strengthtraining #hypertrophy #dedication #weekendwarrior #backday #uglyhandsome #fitfat #weightlossjourney

17 1 2 hours ago
WHAT MAY BE YOUR BEST SLEEP TIME by @skiman.factual.fitness
- - 👇Comment below whether your a BEAR/WOLF/DOLPHIN/LION👇
- 
I came across a great topic/research done by Dr. Michael Breus and wanted to share with you on perhaps finding out what type of sleeper you might be.

Basically chronotypes are a termed used to determine whether you are early bird or a night owl.

Bears tend to sleep and wake according to the sun, feeling most energetic during the daytime and having no trouble falling asleep at night. Their peak productivity occurs in the mid-morning and dips during the mid-afternoon slump. They represent 50% of the population.

Wolves (also known as night owls) go to sleep and wake later than others. Their peak productivity happens in the middle of the day and in the evening after everyone else has already logged off. Wolves represent 15-20% of the population.

Lions (also known as early birds) wake up early and are most productive in the morning. They get most of their productivity in before noon, so they’re naturally tired by the evening and go to sleep early. Lions represent 15-20% of the population.

Dolphins are light sleepers who have difficulty following a regular sleep routine due to more frequent nighttime awakenings. Their most productive in the mid-morning to early afternoon. Dolphins represent 10% of the population. (1)

Dr. Breus also has a quiz that you can take in order to find out your own chronotype at thepowerofwhenquiz.com (1)Sleep researcher Dr. Michael Breus popularized the theory of four chronotypes in his 2016 book The Power of When.

Hope that helps!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#morningperson #sleepytime #sleep #sleepy #nutrition #bedtime #goodsleep #sleepwell #didyouknow #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #stretch #mobility #stretching #yogafit #iifym

WHAT MAY BE YOUR BEST SLEEP TIME by @skiman.factual.fitness
- - 👇Comment below whether your a BEAR/WOLF/DOLPHIN/LION👇
-
I came across a great topic/research done by Dr. Michael Breus and wanted to share with you on perhaps finding out what type of sleeper you might be.

Basically chronotypes are a termed used to determine whether you are early bird or a night owl.

Bears tend to sleep and wake according to the sun, feeling most energetic during the daytime and having no trouble falling asleep at night. Their peak productivity occurs in the mid-morning and dips during the mid-afternoon slump. They represent 50% of the population.

Wolves (also known as night owls) go to sleep and wake later than others. Their peak productivity happens in the middle of the day and in the evening after everyone else has already logged off. Wolves represent 15-20% of the population.

Lions (also known as early birds) wake up early and are most productive in the morning. They get most of their productivity in before noon, so they’re naturally tired by the evening and go to sleep early. Lions represent 15-20% of the population.

Dolphins are light sleepers who have difficulty following a regular sleep routine due to more frequent nighttime awakenings. Their most productive in the mid-morning to early afternoon. Dolphins represent 10% of the population. (1)

Dr. Breus also has a quiz that you can take in order to find out your own chronotype at thepowerofwhenquiz.com (1)Sleep researcher Dr. Michael Breus popularized the theory of four chronotypes in his 2016 book The Power of When.

Hope that helps!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#morningperson #sleepytime #sleep #sleepy #nutrition #bedtime #goodsleep #sleepwell #didyouknow #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #stretch #mobility #stretching #yogafit #iifym

13 0 2 hours ago
Doing all the Gironda rows this morning and hypertrophy tings @joeldowey_coach has put in the program and @kiralystrengthandconditioning just cant keep away from the cake 🍑🍑 also trying to get my baby biceps to grow 😭💪🏾 #lgbtpowerlifting #fitnessgays #hypertrophy #backworkout #fitnessmotivation #gymmotivation @truegrittraining1

Doing all the Gironda rows this morning and hypertrophy tings @joeldowey_coach has put in the program and @kiralystrengthandconditioning just cant keep away from the cake 🍑🍑 also trying to get my baby biceps to grow 😭💪🏾 #lgbtpowerlifting #fitnessgays #hypertrophy #backworkout #fitnessmotivation #gymmotivation @truegrittraining1

30 4 2 hours ago
BANDED SUMO DEADLIFT 
Im starting to build great momentum now with my dead’s  after knee surgery .... BANDED dead’s are a great exercise for re-inforcing good technique...keeping the bar close as possible via the latts....chest open ..push then pull... Banded deads have always been a great assistant exercise for my sumo deads... it teaches you to correctly set up and use the latts as much as possible.. lack of latt activation is one of the most neglected areas of a good deadlift.

#j7healthcentre #hypertrophy #sumodeadlift #core #manchesterpersonaltrainer  #muscle  #gymmotivation #javeno #fitnessmotivation #fitness #strength  #Manchester fitness #manchestergym #strength #gymclass # #fitfam #core #dedication #gymlife #instafit

BANDED SUMO DEADLIFT
Im starting to build great momentum now with my dead’s after knee surgery .... BANDED dead’s are a great exercise for re-inforcing good technique...keeping the bar close as possible via the latts....chest open ..push then pull... Banded deads have always been a great assistant exercise for my sumo deads... it teaches you to correctly set up and use the latts as much as possible.. lack of latt activation is one of the most neglected areas of a good deadlift.

#j7healthcentre #hypertrophy #sumodeadlift #core #manchesterpersonaltrainer #muscle #gymmotivation #javeno #fitnessmotivation #fitness #strength #Manchester fitness #manchestergym #strength #gymclass # #fitfam #core #dedication #gymlife #instafit

14 0 2 hours ago

Top #hypertrophy posts

Adding a handcuff to biceps curls throws the external rotators of the arm into the mix, and makes for a nasty finisher to arm or back training. 
_
The goal is to keep the band as stretched as possible while performing the curls, and I find the supinated grip best. 
_
Won’t take too much weight to feel these. 
_
Get like Diddy. 
_
#strengthtraining #bodybuilding #strengthandconditioning #hypertrophy #biceps #bicepsworkout #armtraining #armworkout #arms #armday #armdayworkout #shoulders

Adding a handcuff to biceps curls throws the external rotators of the arm into the mix, and makes for a nasty finisher to arm or back training.
_
The goal is to keep the band as stretched as possible while performing the curls, and I find the supinated grip best.
_
Won’t take too much weight to feel these.
_
Get like Diddy.
_
#strengthtraining #bodybuilding #strengthandconditioning #hypertrophy #biceps #bicepsworkout #armtraining #armworkout #arms #armday #armdayworkout #shoulders

827 33 12 August, 2019
Sometimes strength is not the goal, but size is. Building muscle mass is as much a science as it is an art, and attempting to take the pursuit of hypertrophy to extremes can bring muscle mass gains but leave your connective tissue at risk. Be sure to build in movements that specifically address connective tissue during hypertrophy training to protect your joints. High repetition band work is an easy way to address this issue--think terminal knee extensions (also known as TKE's) for 30+ reps a set, 100 total band pushdowns or curls, 200+ banded lying leg curls, etc. Perform any of these with control and intention, don't be sloppy in your execution of multiple reps. ⁣
⁣
You might get bored, but you might also avoid being bored waiting in a surgery intake room later on. Want to know how much less expensive bands are than surgery to reconnect a tricep tendon? Hit elitefts.com

Sometimes strength is not the goal, but size is. Building muscle mass is as much a science as it is an art, and attempting to take the pursuit of hypertrophy to extremes can bring muscle mass gains but leave your connective tissue at risk. Be sure to build in movements that specifically address connective tissue during hypertrophy training to protect your joints. High repetition band work is an easy way to address this issue--think terminal knee extensions (also known as TKE's) for 30+ reps a set, 100 total band pushdowns or curls, 200+ banded lying leg curls, etc. Perform any of these with control and intention, don't be sloppy in your execution of multiple reps. ⁣

You might get bored, but you might also avoid being bored waiting in a surgery intake room later on. Want to know how much less expensive bands are than surgery to reconnect a tricep tendon? Hit elitefts.com

1,980 24 9 August, 2019
The importance of iron is becoming increasingly clear. A well-balanced diet should provide enough iron, but iron deficiencies are still pretty common [1]. Next to overall well-being, iron deficiencies may also harm training performance since it decreases oxygen delivery to muscle [2]. (Impaired oxygen delivery to muscle = fatigue more quickly)
-
When you're not getting ample amounts of a certain vitamin or mineral, supplementation is an option. But as the first step, I prefer looking into ways you can alter your existing diet to get more iron.
-
Meats are well-known sources of iron. There are also plenty of plant-based sources of iron. It's worth mentioning here though that plant-based iron sources contain non-heme iron, which has a lower absorption rate [3]. Luckily, there's a simple way to improve the absorption rate of non-heme iron.
-
Vitamin C increases the absorption of iron [4], so you can improve the nutritional quality of your daily "veggie snack" by combining foods like lentil soup (iron source) with a kiwi (vitamin C source) or as showcased in the first picture, a kale salad with some orange slices [5].
-
References:
1. https://www.ncbi.nlm.nih.gov/pubmed/29986781
2. https://www.ncbi.nlm.nih.gov/pubmed/26224330
3. https://www.ncbi.nlm.nih.gov/pubmed/12936958
4. https://www.ncbi.nlm.nih.gov/pubmed/3304065
5. MASS Research Review, Volume 2, Issue 2 - Dr. Eric Helms

The importance of iron is becoming increasingly clear. A well-balanced diet should provide enough iron, but iron deficiencies are still pretty common [1]. Next to overall well-being, iron deficiencies may also harm training performance since it decreases oxygen delivery to muscle [2]. (Impaired oxygen delivery to muscle = fatigue more quickly)
-
When you're not getting ample amounts of a certain vitamin or mineral, supplementation is an option. But as the first step, I prefer looking into ways you can alter your existing diet to get more iron.
-
Meats are well-known sources of iron. There are also plenty of plant-based sources of iron. It's worth mentioning here though that plant-based iron sources contain non-heme iron, which has a lower absorption rate [3]. Luckily, there's a simple way to improve the absorption rate of non-heme iron.
-
Vitamin C increases the absorption of iron [4], so you can improve the nutritional quality of your daily "veggie snack" by combining foods like lentil soup (iron source) with a kiwi (vitamin C source) or as showcased in the first picture, a kale salad with some orange slices [5].
-
References:
1. https://www.ncbi.nlm.nih.gov/pubmed/29986781
2. https://www.ncbi.nlm.nih.gov/pubmed/26224330
3. https://www.ncbi.nlm.nih.gov/pubmed/12936958
4. https://www.ncbi.nlm.nih.gov/pubmed/3304065
5. MASS Research Review, Volume 2, Issue 2 - Dr. Eric Helms

1,071 25 3 hours ago
Box Squat Saturday, Instagramless Ted Toalston style. Here Ted is hitting 900 for his top reverse band single and a final warmup at 850 before it (second video). Ted tends to like to have the weight completely deloaded at the top of his reverse band work to allow him to build into feeling heavier and heavier weights heading into meet day--Ted's next meet is in December. Look for more near-flawless box squatting from Ted in the months to come.

Box Squat Saturday, Instagramless Ted Toalston style. Here Ted is hitting 900 for his top reverse band single and a final warmup at 850 before it (second video). Ted tends to like to have the weight completely deloaded at the top of his reverse band work to allow him to build into feeling heavier and heavier weights heading into meet day--Ted's next meet is in December. Look for more near-flawless box squatting from Ted in the months to come.

1,431 22 10 August, 2019
🚨1 DAY LEFT TO APPLY! I’m looking for 10 individuals that want to gain 10lbs in the next 16 weeks for my of 𝙈𝙚𝙜𝙖 𝙈𝙪𝙨𝙘𝙡𝙚 𝘾𝙖𝙨𝙚 𝙎𝙩𝙪𝙙𝙮!
.
𝗜𝗳 𝘆𝗼𝘂’𝗿𝗲 𝗿𝗲𝗮𝗱𝘆 𝗳𝗼𝗿 𝗴𝘂𝗮𝗿𝗮𝗻𝘁𝗲𝗲𝗱 𝗿𝗲𝘀𝘂𝗹𝘁𝘀, 𝘁𝘆𝗽𝗲 “10LBS” 𝗯𝗲𝗹𝗼𝘄 & 𝗜 𝘄𝗶𝗹𝗹 𝗿𝗲𝘀𝗽𝗼𝗻𝗱 𝘁𝗼 𝘆𝗼𝘂 𝘄𝗶𝘁𝗵 𝘁𝗵𝗲 𝗮𝗽𝗽𝗹𝗶𝗰𝗮𝘁𝗶𝗼𝗻! Let’s be honest for a second... 🤔
.🥚Egg Whites vs. Whole Eggs 🍳
.
Both of these options are great choices and BOTH are healthy. Some people will tell you whole eggs are bad.
.
They most definitely aren’t... 😅
.
They are full of nutrients, good fats & are friggen delicious!
.
🥚The white of the egg is called the albumin and is super versatile in cooking. You can whip air into them and use them in baking or give you a bread like consistency. The egg whites lack the nutrients of the yolk & are basically purely protein. Making it super easy if you’re watching calories along with getting high volume protein.
.
🍳Whole eggs have beneficial nutrients like vitamin D, A, choline, and cholesterol. The myth that eggs are bad because they have cholesterol & are equivalent to 5 cigarettes 🚬 needs to be buried deep in the ocean.
.
We have study upon study now that shows dietary cholesterol has little to no impact on blood cholesterol levels. Our body can regulate our cholesterol levels and if we eat more, we will produce less. Cholesterol is in every cell of your body. It is used to produce sex hormones.
.
🥚More to the point, in clinical trials, no association was found between eggs and cardiovascular disease, except maybe in some people with specific pre-existing conditions such as diabetes or hyperglycemia.[1]
.
🍳The Truth: Eggs are a great source of protein, fats, and other nutrients. Their association with high cholesterol and cardiovascular disease has been severely overblown.
.
I literally eat 6-10 eggs daily! My HDL, LDL numbers are perfect! Enjoy your eggs my friends! 🍳🥚🍳🥚🍳
.
📚Resources:
Shin JY, et al . Am J Clin Nutr. (2013)
.
Let me know below your favorite egg meal!
.
.
.
#eggs #proteins  #musclegrowth #hypertrophy ##powerbuilding #musclebuilding #buildingmuscle #musclemass #musclegrowth #nickkrantzfit

🚨1 DAY LEFT TO APPLY! I’m looking for 10 individuals that want to gain 10lbs in the next 16 weeks for my of 𝙈𝙚𝙜𝙖 𝙈𝙪𝙨𝙘𝙡𝙚 𝘾𝙖𝙨𝙚 𝙎𝙩𝙪𝙙𝙮!
.
𝗜𝗳 𝘆𝗼𝘂’𝗿𝗲 𝗿𝗲𝗮𝗱𝘆 𝗳𝗼𝗿 𝗴𝘂𝗮𝗿𝗮𝗻𝘁𝗲𝗲𝗱 𝗿𝗲𝘀𝘂𝗹𝘁𝘀, 𝘁𝘆𝗽𝗲 “10LBS” 𝗯𝗲𝗹𝗼𝘄 & 𝗜 𝘄𝗶𝗹𝗹 𝗿𝗲𝘀𝗽𝗼𝗻𝗱 𝘁𝗼 𝘆𝗼𝘂 𝘄𝗶𝘁𝗵 𝘁𝗵𝗲 𝗮𝗽𝗽𝗹𝗶𝗰𝗮𝘁𝗶𝗼𝗻! Let’s be honest for a second... 🤔
.🥚Egg Whites vs. Whole Eggs 🍳
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Both of these options are great choices and BOTH are healthy. Some people will tell you whole eggs are bad.
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They most definitely aren’t... 😅
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They are full of nutrients, good fats & are friggen delicious!
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🥚The white of the egg is called the albumin and is super versatile in cooking. You can whip air into them and use them in baking or give you a bread like consistency. The egg whites lack the nutrients of the yolk & are basically purely protein. Making it super easy if you’re watching calories along with getting high volume protein.
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🍳Whole eggs have beneficial nutrients like vitamin D, A, choline, and cholesterol. The myth that eggs are bad because they have cholesterol & are equivalent to 5 cigarettes 🚬 needs to be buried deep in the ocean.
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We have study upon study now that shows dietary cholesterol has little to no impact on blood cholesterol levels. Our body can regulate our cholesterol levels and if we eat more, we will produce less. Cholesterol is in every cell of your body. It is used to produce sex hormones.
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🥚More to the point, in clinical trials, no association was found between eggs and cardiovascular disease, except maybe in some people with specific pre-existing conditions such as diabetes or hyperglycemia.[1]
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🍳The Truth: Eggs are a great source of protein, fats, and other nutrients. Their association with high cholesterol and cardiovascular disease has been severely overblown.
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I literally eat 6-10 eggs daily! My HDL, LDL numbers are perfect! Enjoy your eggs my friends! 🍳🥚🍳🥚🍳
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📚Resources:
Shin JY, et al . Am J Clin Nutr. (2013)
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Let me know below your favorite egg meal!
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#eggs #proteins #musclegrowth #hypertrophy # #powerbuilding #musclebuilding #buildingmuscle #musclemass #musclegrowth #nickkrantzfit

350 14 1 hour ago
It's no secret that barbell squats are highly effective for lower body muscle growth. But as mentioned in a previous post, there is no single "must-do" exercise in your training if you want to grow your legs. One of the most popular alternatives people use for back squats is the leg press. Let's look into whether the leg press truly is an effective alternative.
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A 2018 study compared the leg press with barbell squats over a 10-week training period and found similar lower body muscle growth when training volume was matched [1]. So in terms of growing your quads, the leg press is a great option. A key difference between the leg press and squat worth discussing is that with a back squat you need to stabilize a bar on your back and with leg presses you don't. This has benefits and drawbacks. The benefit is that with a leg press you put less strain on your low-back. The drawback is that your spinal erector muscles won't be put to work.
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Now, since free-weight exercises more closely mimic sport-specific movements, the barbell squat may be more effective for sports performance [2, 3]. Think about functions like sprints speed & vertical jump. But even for sports performance, you don't have to rely solely on back squats. There's good research in rugby players showing similar increases in sprint speed between groups using just the barbell back squat or Bulgarian split squats [4].
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All in all, the point of this post is to show that the back squat is a great exercise, but it's not the only great exercise out there. Using exercises like the leg press, Bulgarian split squat, front squats etc. can also help you gain more lower body muscle and perform better in any sport that requires lower body strength.
-
References:
1. https://www.ncbi.nlm.nih.gov/pubmed/27735888
2. https://www.ncbi.nlm.nih.gov/pubmed/14658137
3. https://www.ncbi.nlm.nih.gov/pubmed/26439782
4. https://www.ncbi.nlm.nih.gov/pubmed/26200193

It's no secret that barbell squats are highly effective for lower body muscle growth. But as mentioned in a previous post, there is no single "must-do" exercise in your training if you want to grow your legs. One of the most popular alternatives people use for back squats is the leg press. Let's look into whether the leg press truly is an effective alternative.
-
A 2018 study compared the leg press with barbell squats over a 10-week training period and found similar lower body muscle growth when training volume was matched [1]. So in terms of growing your quads, the leg press is a great option. A key difference between the leg press and squat worth discussing is that with a back squat you need to stabilize a bar on your back and with leg presses you don't. This has benefits and drawbacks. The benefit is that with a leg press you put less strain on your low-back. The drawback is that your spinal erector muscles won't be put to work.
-
Now, since free-weight exercises more closely mimic sport-specific movements, the barbell squat may be more effective for sports performance [2, 3]. Think about functions like sprints speed & vertical jump. But even for sports performance, you don't have to rely solely on back squats. There's good research in rugby players showing similar increases in sprint speed between groups using just the barbell back squat or Bulgarian split squats [4].
-
All in all, the point of this post is to show that the back squat is a great exercise, but it's not the only great exercise out there. Using exercises like the leg press, Bulgarian split squat, front squats etc. can also help you gain more lower body muscle and perform better in any sport that requires lower body strength.
-
References:
1. https://www.ncbi.nlm.nih.gov/pubmed/27735888
2. https://www.ncbi.nlm.nih.gov/pubmed/14658137
3. https://www.ncbi.nlm.nih.gov/pubmed/26439782
4. https://www.ncbi.nlm.nih.gov/pubmed/26200193

2,495 65 9 August, 2019
Deadlifts #hypertrophy
Every rep is challenging in hypertrophy 💪

Deadlifts #hypertrophy
Every rep is challenging in hypertrophy 💪

4,733 28 3 August, 2019
🔥Heavy or light weights🔥
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Follow @dancudes !
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There is a great debate between lifting with heavy or light weights. Some people think that you always have to lift heavy no matter what. Others think lifting heavy is only for strength training athletes and that the 8 to 12 rep range is where all the gains are made. However, you should be lifting all weights in all rep ranges. With the acception of a beginner who I believe should lift with light to moderate weights and work their way down throughout time to heavier weights, it is evident that lifting both heavy and lighter (a relative term) weights are paramount for building muscle mass. I'm addition, there are benefits to each that the other doesn't necessarily have. I like to structure my workout where I train with heavier loads at the beginning of my workout when I'm the freshest and lighter loads near the end though you can even structure your week so one workout is dedicated to heavier loads and the other is dedicated to lighter loads (e.g. upper heavy, lower heavy, upper light, lower light). Regardless, train with all weights in all rep ranges to build the most amount of muscle, become strong and functional, and be a well-rounded lean and fit individual.
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Do you train with heavy or light weight? Let me know in the comments below.
.
✅ Follow @dancudes
✅ Follow @dancudes
✅ Follow @dancudes
______________________
#gymmotivation #musclegain #gainz #hypertrophy #leanmuscle #musclebuilding #jacked #weightgain #leangains #proteins #weightlosscoach #liftweights #fatlossjourney #postworkoutmeal #workoutlife #musclemass #gainmuscle #fittips #gymtips #personaltrainers #musclegains #musclegrowth #getshredded #journeytofit #trainlikeabeast #keepmuscle #gainzz #trainhardorgohome #workouttips

🔥Heavy or light weights🔥
-
Follow @dancudes !
-
There is a great debate between lifting with heavy or light weights. Some people think that you always have to lift heavy no matter what. Others think lifting heavy is only for strength training athletes and that the 8 to 12 rep range is where all the gains are made. However, you should be lifting all weights in all rep ranges. With the acception of a beginner who I believe should lift with light to moderate weights and work their way down throughout time to heavier weights, it is evident that lifting both heavy and lighter (a relative term) weights are paramount for building muscle mass. I'm addition, there are benefits to each that the other doesn't necessarily have. I like to structure my workout where I train with heavier loads at the beginning of my workout when I'm the freshest and lighter loads near the end though you can even structure your week so one workout is dedicated to heavier loads and the other is dedicated to lighter loads (e.g. upper heavy, lower heavy, upper light, lower light). Regardless, train with all weights in all rep ranges to build the most amount of muscle, become strong and functional, and be a well-rounded lean and fit individual.
-
Do you train with heavy or light weight? Let me know in the comments below.
.
✅ Follow @dancudes
✅ Follow @dancudes
✅ Follow @dancudes
______________________
#gymmotivation #musclegain #gainz #hypertrophy #leanmuscle #musclebuilding #jacked #weightgain #leangains #proteins #weightlosscoach #liftweights #fatlossjourney #postworkoutmeal #workoutlife #musclemass #gainmuscle #fittips #gymtips #personaltrainers #musclegains #musclegrowth #getshredded #journeytofit #trainlikeabeast #keepmuscle #gainzz #trainhardorgohome #workouttips

2,799 41 16 August, 2019
HOW TO STAY MOTIVATED 📈

The hardest part about fitness is staying motivated. It's so easy to skip gym sessions and fall off your diet.. we've been there and so has everyone else in the industry! 
Here 3 KEY ways to get back on track and stay motivated 🤓

1. Write down your goals 📈

This is probably the easiest yet most effective way for you to reach your goals. If it's written down, what's to stop you? If your goal is just an idea in your head, you're not going to make it happen. When you actually put those thoughts on paper, you can physically see what you want to accomplish.. instead of imagining it.

2. Surround yourself with like-minded people

Why on earth would you surround yourself with negative energy? It makes your life 10x harder if your friends don't lift you up. The more positivity you have in life, the more likely you'll stay motivated to accomplish whatever it is you want 💪

3. Get some good ole' sleep... and wake up early

This is very hard ESPECIALLY when you work a lot or go to school. You don't need 8 hours of sleep to be productive the next day. If you do.. sleep earlier and wake up earlier. In general, the most successful people wake up before everyone else so they can be 1 step ahead of the game. Why not start your day early? No excuses fitfam 😒

What do YOU do to stay motivated?? Comment below 🤩

#shreddedacademy #shreddedunion #musclefitness #youagainstyou #fitnessaddiction #fitnessmodeling #mindsetmatters #powerbuilding #hypertrophy #bodybuildingnation #makinggains #hardworkout #saveit #liftinglife #summershredding #buildyourlegacy #twins #gymshark #gymsharktrain #youngarnoldschwarzenegger

HOW TO STAY MOTIVATED 📈

The hardest part about fitness is staying motivated. It's so easy to skip gym sessions and fall off your diet.. we've been there and so has everyone else in the industry!
Here 3 KEY ways to get back on track and stay motivated 🤓

1. Write down your goals 📈

This is probably the easiest yet most effective way for you to reach your goals. If it's written down, what's to stop you? If your goal is just an idea in your head, you're not going to make it happen. When you actually put those thoughts on paper, you can physically see what you want to accomplish.. instead of imagining it.

2. Surround yourself with like-minded people

Why on earth would you surround yourself with negative energy? It makes your life 10x harder if your friends don't lift you up. The more positivity you have in life, the more likely you'll stay motivated to accomplish whatever it is you want 💪

3. Get some good ole' sleep... and wake up early

This is very hard ESPECIALLY when you work a lot or go to school. You don't need 8 hours of sleep to be productive the next day. If you do.. sleep earlier and wake up earlier. In general, the most successful people wake up before everyone else so they can be 1 step ahead of the game. Why not start your day early? No excuses fitfam 😒

What do YOU do to stay motivated?? Comment below 🤩

#shreddedacademy #shreddedunion #musclefitness #youagainstyou #fitnessaddiction #fitnessmodeling #mindsetmatters #powerbuilding #hypertrophy #bodybuildingnation #makinggains #hardworkout #saveit #liftinglife #summershredding #buildyourlegacy #twins #gymshark #gymsharktrain #youngarnoldschwarzenegger

1,408 76 9 August, 2019