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Breakfast is the most important meal of the day. Eating a nutritious breakfast sets the tone for the day and promotes weight maintenance and weight loss by maintaining blood glucose levels and your metabolism.

#shake #f1 #cafelatte #mango #avocado #almondmilk #weightlossjourney #weightloss #postpartumweightloss #postpartumfitness #postpartumworkout #postpartumhealth #newmum #healthymeal #healthyfood #deliciousfood #fruits #herbalife #consistency  #burnfat #gainmuscle #breakfast #21Daychallenge #june17 #day17of21 #summer #monday 
Aarenas.goherbalife.com

Breakfast is the most important meal of the day. Eating a nutritious breakfast sets the tone for the day and promotes weight maintenance and weight loss by maintaining blood glucose levels and your metabolism.

#shake #f1 #cafelatte #mango #avocado #almondmilk #weightlossjourney #weightloss #postpartumweightloss #postpartumfitness #postpartumworkout #postpartumhealth #newmum #healthymeal #healthyfood #deliciousfood #fruits #herbalife #consistency #burnfat #gainmuscle #breakfast #21Daychallenge #june17 #day17of21 #summer #monday
Aarenas.goherbalife.com

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Membangun otot adalah proses, ada step-by-step nya bro. Kalo disederhanakan, kira-kira bagannya seperti piramida ini. Latihan menjadi dasar dari membangun otot, didukung dengan nutrisi sampai dengan recovery. Semua aspek punya persentase prioritasnya masing-masing, jadi jangan sampai ketuker ya bro!

Membangun otot adalah proses, ada step-by-step nya bro. Kalo disederhanakan, kira-kira bagannya seperti piramida ini. Latihan menjadi dasar dari membangun otot, didukung dengan nutrisi sampai dengan recovery. Semua aspek punya persentase prioritasnya masing-masing, jadi jangan sampai ketuker ya bro!

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GM‼️ Champions! Hope Everyone Enjoyed Their Fathers👔Day Weekend! Time To Get Back On Track And Start Week Off Strong👊🏽💪🏾
The Best way to Start My Day‼️
BREAKFAST FOR A CHAMP 🍓🥜😋
It has been said, that how you start your day is how you finish your day! 
Happy Motivation Monday👊🏽

GM‼️ Champions! Hope Everyone Enjoyed Their Fathers👔Day Weekend! Time To Get Back On Track And Start Week Off Strong👊🏽💪🏾
The Best way to Start My Day‼️
BREAKFAST FOR A CHAMP 🍓🥜😋
It has been said, that how you start your day is how you finish your day!
Happy Motivation Monday👊🏽

Smoothies are one of my favourite ways to get in micronutrients and protein 🍍🥒🍌
.
TROPICAL GREEN SMOOTHIE
. 
Serves: 1
Ingredients:
100g fresh pineapple
50g frozen banana
100g cucumber
Handful of baby spinach
Pinch of ginger
1 scoop of True Protein Vanilla Vegan 85
1 scoop of True Protein greens powder
1 tsp coconut water powder
200ml water
.
Method:
1. Put all the ingredients excluding the water and powders into a bag/container and store in the freezer.
2. Blend together all the frozen ingredients, water and powders to serve.
.
Per Serve
Calories: 271
Kilojoules:1133.9
MACRONUTRIENTS
Protein: 30.2
Carbohydrates: 37.9
Fats: 0.4
.
.
.
.
#mealprep #mealideas #smoothie #greensmoothie #trueprotein #healthysmoothies #foodforfuel #healthyfoodideas #balanceddiet #healthyrecipes  #flatlay #balancedmeal  #gainmuscle #macros #iifym #macrosnutrients #thebod #thebodambassador #fitnessjourney #fitnessblogger #theboddiscountcode #thebodrestart2019 #thebodfood #healthysnack #foodphotography #contentcreator

Smoothies are one of my favourite ways to get in micronutrients and protein 🍍🥒🍌
.
TROPICAL GREEN SMOOTHIE
. 
Serves: 1
Ingredients:
100g fresh pineapple
50g frozen banana
100g cucumber
Handful of baby spinach
Pinch of ginger
1 scoop of True Protein Vanilla Vegan 85
1 scoop of True Protein greens powder
1 tsp coconut water powder
200ml water
.
Method:
1. Put all the ingredients excluding the water and powders into a bag/container and store in the freezer.
2. Blend together all the frozen ingredients, water and powders to serve.
.
Per Serve
Calories: 271
Kilojoules:1133.9
MACRONUTRIENTS
Protein: 30.2
Carbohydrates: 37.9
Fats: 0.4
.
.
.
.
#mealprep #mealideas #smoothie #greensmoothie #trueprotein #healthysmoothies #foodforfuel #healthyfoodideas #balanceddiet #healthyrecipes #flatlay #balancedmeal #gainmuscle #macros #iifym #macrosnutrients #thebod #thebodambassador #fitnessjourney #fitnessblogger #theboddiscountcode #thebodrestart2019 #thebodfood #healthysnack #foodphotography #contentcreator

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Mad Skills🔥💪@britthertz
.
👉@gymstruggler 💪

Mad Skills🔥💪@britthertz
.
👉@gymstruggler 💪

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It’s the last week of contest prep meal plan and this is what’s on the menu. Next week we start peek week! .

@bgf_lirio 
#mealprep #mealprepsunday #mealplan #contestprepdiet #bodybylirio #iam1stphorm

It’s the last week of contest prep meal plan and this is what’s on the menu. Next week we start peek week! .

@bgf_lirio
#mealprep #mealprepsunday #mealplan #contestprepdiet #bodybylirio #iam1stphorm

ARE YOU MAKING THIS CRUCIAL TIME WASTING MISTAKE⁉️⚠️⁣
⁣
Follow @andrewmarsham_fitness For more⚠️⚠️
⁣
You’re trying to piece it all together. ⁣
⁣
This article says “Train to failure” ⁣
That YouTube video says “Avoid training to failure”⁣
The magazine says “These are the top 10 muscle building foods”. ⁣
The media says “Don’t eat those foods!” ⁣
⁣
Who is right, what direction do you go? It’s all so confusing🤯⁣
⁣
I totally understand where you are at. This was me 4/5 years ago I would spend hours on end going through YouTube, reading articles and blogs. ⁣
⁣
Only resulted in me being ⁣
- Confused ⁣
- Stressed ⁣
- Frustrated ⁣
- No idea where to start ⁣
- Wasting hours on end of my day⁣
⁣
I want to help you avoid all this. The one way to shortcut all this pain and confusion is to hire a coach. ⁣
⁣
Think about your fitness journey as climbing a mountain. There’s times it’s easy, parts that it’s incredibly steep and times you want to give up. But can you imagine the feeling when you get to the top?😏⁣
⁣
But for that journey I guarantee you would hire a guide. Someone who has done it before and can lead you the best path. (The one without sheer cliffs😅)⁣
⁣
I’m here to be that guide for you. If you want to start climbing that mountain today then reach out! ⁣
⁣
If you’re ready to build more muscle and confidence than you thought was possible then DM me or apply in my bio to get started today‼️⁣
⁣
Most coaches sell a quick fix. I offer you a new way if life 🙏🏼⁣
⁣
#fitnessgoals2019 #musclegoals #fatlossgoals #healthgoals #gymgoal #gymgoals #fitgoal #lifegoal #transformationgoals #successgoals #successgoal #motivationgoals #dailygoals #fitnessgoal #gainmuscle #successlife #lifesuccess #goalsetters #goalsetting2019⁣ #fitnessprogram #fitnessplanning #gymroutine #workoutroutinevideos ⁣

ARE YOU MAKING THIS CRUCIAL TIME WASTING MISTAKE⁉️⚠️⁣

Follow @andrewmarsham_fitness For more⚠️⚠️

You’re trying to piece it all together. ⁣

This article says “Train to failure” ⁣
That YouTube video says “Avoid training to failure”⁣
The magazine says “These are the top 10 muscle building foods”. ⁣
The media says “Don’t eat those foods!” ⁣

Who is right, what direction do you go? It’s all so confusing🤯⁣

I totally understand where you are at. This was me 4/5 years ago I would spend hours on end going through YouTube, reading articles and blogs. ⁣

Only resulted in me being ⁣
- Confused ⁣
- Stressed ⁣
- Frustrated ⁣
- No idea where to start ⁣
- Wasting hours on end of my day⁣

I want to help you avoid all this. The one way to shortcut all this pain and confusion is to hire a coach. ⁣

Think about your fitness journey as climbing a mountain. There’s times it’s easy, parts that it’s incredibly steep and times you want to give up. But can you imagine the feeling when you get to the top?😏⁣

But for that journey I guarantee you would hire a guide. Someone who has done it before and can lead you the best path. (The one without sheer cliffs😅)⁣

I’m here to be that guide for you. If you want to start climbing that mountain today then reach out! ⁣

If you’re ready to build more muscle and confidence than you thought was possible then DM me or apply in my bio to get started today‼️⁣

Most coaches sell a quick fix. I offer you a new way if life 🙏🏼⁣

#fitnessgoals2019 #musclegoals #fatlossgoals #healthgoals #gymgoal #gymgoals #fitgoal #lifegoal #transformationgoals #successgoals #successgoal #motivationgoals #dailygoals #fitnessgoal #gainmuscle #successlife #lifesuccess #goalsetters #goalsetting2019#fitnessprogram #fitnessplanning #gymroutine #workoutroutinevideos

Slight obsession with @ryderwear and their seamless range… If you can't tell. 😂🤷 ALYSHA10 gets you 10% off. 💲💲💲#teamryderwear

Slight obsession with @ryderwear and their seamless range… If you can't tell. 😂🤷 ALYSHA10 gets you 10% off. 💲💲💲 #teamryderwear

Seated Row⁣
👉 Click @mitakadi_ for more⁣⁣⁣⁣
💪 Check Link in Bio⁣
📷 Image By: @nattyknowledge⁣
⁣⁣⁣
The seated row is such a simple movement, but I constantly see people performing it wrong all the time.⁣
⁣
Some mistakes include moving the weight too fast uncontrolled, not having your shoulder blades retracted and not squeezing your elbows back contract.⁣
⁣
Make sure your mindful of these points to build a thick back!⁣
⁣
#muscleguy #musclemotivation #calisthenicstraining #crossfitguys #fitnessenthusiast #musclemen #exercisedaily #performbetter #physiquecompetitor #instafitsociety #gainmuscle #getripped #crossfitaddict #gymworkout #gymtherapy #doyoueven #workoutmotivation #trainingday #morningworkout #musclegain

Seated Row⁣
👉 Click @mitakadi_ for more⁣⁣⁣⁣
💪 Check Link in Bio⁣
📷 Image By: @nattyknowledge
⁣⁣⁣
The seated row is such a simple movement, but I constantly see people performing it wrong all the time.⁣

Some mistakes include moving the weight too fast uncontrolled, not having your shoulder blades retracted and not squeezing your elbows back contract.⁣

Make sure your mindful of these points to build a thick back!⁣

#muscleguy #musclemotivation #calisthenicstraining #crossfitguys #fitnessenthusiast #musclemen #exercisedaily #performbetter #physiquecompetitor #instafitsociety #gainmuscle #getripped #crossfitaddict #gymworkout #gymtherapy #doyoueven #workoutmotivation #trainingday #morningworkout #musclegain

Wair for it... 😁
"When you’re that strong the weights put themselves away 👀👀😂
👉200kg 🏋️‍♀️ #BackUpYourBullshit
Big Love
The Beast"
.
👉 Follow @global_strength 🔥
👉 Follow @global_strength 🔥
👉 Follow @global_strength 🔥
.
Via @eddiehallwsm
.
#justlift #contestprep #pumpingiron #bodybuildingnation #bodybuildinglifestyle #bodybuildingfood #deadlifting #powerliftingmotivation #hypertrophy #gainmuscle #delts #armday #lats #buildyourbody #backdayworkout #gymshark #cuttingseason #npcphysique #biceps #oldschoolbodybuilding #musclemodel
Tricep push down one arm with hand supported
.
Dengan menggunakan tangan satunya sebagai support saat melakukan gerakan ini, itu akan sangat membantu kita dalam mengunci posisi sikut kita dan membantu kita lebih fokus pada otot tricep kita.
Sehingga muscle mind connection kita lebih baik dan rusaknya muscle fiber juga lebih dalam.
.
Follow, like, and share 👍👍👍👍
. 
#fitness #fit #fitnessmotivation #gym #gymmotivation #N0T0_Team #sehat #hidupsehat #olahraga #online_coaching #workout #workoutroutine #workouts #gainmuscle #fitlife #musclebuilding #indonesiafitness #indonesiahealthy #bodybuilding #bodybuildinglifestyle #bodybuildingmotivation #instagrambodybuilding #tricepexercises #tricepworkout

Tricep push down one arm with hand supported
.
Dengan menggunakan tangan satunya sebagai support saat melakukan gerakan ini, itu akan sangat membantu kita dalam mengunci posisi sikut kita dan membantu kita lebih fokus pada otot tricep kita.
Sehingga muscle mind connection kita lebih baik dan rusaknya muscle fiber juga lebih dalam.
.
Follow, like, and share 👍👍👍👍
.
#fitness #fit #fitnessmotivation #gym #gymmotivation #N0T0_Team #sehat #hidupsehat #olahraga #online_coaching #workout #workoutroutine #workouts #gainmuscle #fitlife #musclebuilding #indonesiafitness #indonesiahealthy #bodybuilding #bodybuildinglifestyle #bodybuildingmotivation #instagrambodybuilding #tricepexercises #tricepworkout

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Chest Supported Dumbbell Row is effective and safe for you. 👍
.
It takes the pressure off your lower back. And your lower back doesn’t need to stabilize and your hamstrings don’t need full mobility.🎯
. 
This allows you to isolate the movement and completely focus on your upper back. 💯
.
.
.
.
.
#backworkout #musclemania #muscle #gainmuscle #girlswithmuscles #musclemass #musclefood #weighttraining #traininghard #trainingday #trainingmotivation #trainingsession #bodybuilder #bodybuilding #bodybuildingaddict #bodybuildingfood #teenbodybuilder #naturalbodybuilder #bodybuildingwomen #bodybuildingmotivation #femalebodybuilder #bodybuildinglifestyle #bodybuildinglife #bodybuilderlifestyle #gymfitness #gym #gymvideos #gymbeast #gymfreaks

Chest Supported Dumbbell Row is effective and safe for you. 👍
.
It takes the pressure off your lower back. And your lower back doesn’t need to stabilize and your hamstrings don’t need full mobility.🎯
.
This allows you to isolate the movement and completely focus on your upper back. 💯
.
.
.
.
.
#backworkout #musclemania #muscle #gainmuscle #girlswithmuscles #musclemass #musclefood #weighttraining #traininghard #trainingday #trainingmotivation #trainingsession #bodybuilder #bodybuilding #bodybuildingaddict #bodybuildingfood #teenbodybuilder #naturalbodybuilder #bodybuildingwomen #bodybuildingmotivation #femalebodybuilder #bodybuildinglifestyle #bodybuildinglife #bodybuilderlifestyle #gymfitness #gym #gymvideos #gymbeast #gymfreaks

🔥How to build muscle mass🔥 .
Building muscle mass is hard. It is simplistic in the sense that you simply just got to train hard with progressive overload and a small caloric surplus, but it is a grind. Right now, I am in more of a skill building phase, but I'm about a month off a mass building phase where I went from 155lbs to 170lbs in 9 months. To build muscle mass, you need to make sure you're doing the right things that I have covered on this page multiple times, but also some things that people don't always remember. For example, I see people doing 10 different exercises for a single muscle in a single workout because you have to "shock the muscle". By no means is this necessary, but rather only 2 to 4 exercises per muscle group is optimal. Furthermore, chasing the pump and half-repping is not ideal. Though a nice pump is awesome, only chasing it is not optimal to build muscle because it typically means you're not producing enough mechanical tension. In terms of range of motion, please take the muscle through its full ROM. In calisthenics, the rule is it doesn't count unless you lock out and I believe this should apply for all modalities of training. Finally, focus on your form. Don't neglect it in favour of more weight. Quality of your reps matters way more than the weight in the bar especially in terms of muscular activation force production. You can put a ton of effort in, but unless you out in the right effort, your results will be near wasted.
.
Follow @dancudes
_____________________
#leanmuscle #muscle #musclegain #fitnesstips #workout #leangains #gainzz #upperbody #jacked #musclefood #weightlosscoach #nutritioncoach #buildmuscle #musclebuilding #postworkoutmeal #buildingmuscle #workouttips #physiology #musclemass #fitnessfam #journeytofit #musclegains #trainharder #trainhardorgohome #gymtips #gainmuscle #musclegrowth #calorie #gainzzzz #AmaritoFitnessHub

🔥How to build muscle mass🔥 .
Building muscle mass is hard. It is simplistic in the sense that you simply just got to train hard with progressive overload and a small caloric surplus, but it is a grind. Right now, I am in more of a skill building phase, but I'm about a month off a mass building phase where I went from 155lbs to 170lbs in 9 months. To build muscle mass, you need to make sure you're doing the right things that I have covered on this page multiple times, but also some things that people don't always remember. For example, I see people doing 10 different exercises for a single muscle in a single workout because you have to "shock the muscle". By no means is this necessary, but rather only 2 to 4 exercises per muscle group is optimal. Furthermore, chasing the pump and half-repping is not ideal. Though a nice pump is awesome, only chasing it is not optimal to build muscle because it typically means you're not producing enough mechanical tension. In terms of range of motion, please take the muscle through its full ROM. In calisthenics, the rule is it doesn't count unless you lock out and I believe this should apply for all modalities of training. Finally, focus on your form. Don't neglect it in favour of more weight. Quality of your reps matters way more than the weight in the bar especially in terms of muscular activation force production. You can put a ton of effort in, but unless you out in the right effort, your results will be near wasted.
.
Follow @dancudes
_____________________
#leanmuscle #muscle #musclegain #fitnesstips #workout #leangains #gainzz #upperbody #jacked #musclefood #weightlosscoach #nutritioncoach #buildmuscle #musclebuilding #postworkoutmeal #buildingmuscle #workouttips #physiology #musclemass #fitnessfam #journeytofit #musclegains #trainharder #trainhardorgohome #gymtips #gainmuscle #musclegrowth #calorie #gainzzzz #AmaritoFitnessHub

I am not the strongest
—
I mean I do ok, but I’m not the strongest by a long shot.
—
Since the beginning of the year I realised how lacking in lower back development I was. Probably later than I should have realised.
—
Due to the removal of barbell squats and deadlifts from my rotation (they just don’t do very well for me) I haven’t really had many movements that place much requirement on it. Maybe some rows.
—
So these have been put in since around January and back extension sets have been increased.
—
RDL’s have gone from 100kg to 140kg with reps matched. First few weeks being probably a little more neurological progress (maybe less as I was alright at the movement) then muscular.
—
Moral of the story? Don’t be me and Shy away from the big stuff, it will probably bite you in the arse at some stage.

I am not the strongest

I mean I do ok, but I’m not the strongest by a long shot.

Since the beginning of the year I realised how lacking in lower back development I was. Probably later than I should have realised.

Due to the removal of barbell squats and deadlifts from my rotation (they just don’t do very well for me) I haven’t really had many movements that place much requirement on it. Maybe some rows.

So these have been put in since around January and back extension sets have been increased.

RDL’s have gone from 100kg to 140kg with reps matched. First few weeks being probably a little more neurological progress (maybe less as I was alright at the movement) then muscular.

Moral of the story? Don’t be me and Shy away from the big stuff, it will probably bite you in the arse at some stage.

Side Lateral Raise increase shoulder mobility. Makes your shoulder stronger and larger. 💯
. 
If you brace correctly throughout the lift, your core also benefits, and muscles in the upper back, arms and neck will also feel the strain after a few sets. 💪
.
.
.
.
.
#gymfitness #gym #gymvideos #gymbeast #workoutplan #streetworkout #workout #workoutideas #workoutoftheday #workoutvideos #fitnesstrainer #fitness #fitnessjunkie #fitnessgirl #fitnessmotivation #fitnessmom #fitnesslife #fitnessaddict #fitnesspro #musclemania #muscle #gainmuscle #girlswithmuscles #musclemass #musclefood #bodybuilder #bodybuilding

Side Lateral Raise increase shoulder mobility. Makes your shoulder stronger and larger. 💯
.
If you brace correctly throughout the lift, your core also benefits, and muscles in the upper back, arms and neck will also feel the strain after a few sets. 💪
.
.
.
.
.
#gymfitness #gym #gymvideos #gymbeast #workoutplan #streetworkout #workout #workoutideas #workoutoftheday #workoutvideos #fitnesstrainer #fitness #fitnessjunkie #fitnessgirl #fitnessmotivation #fitnessmom #fitnesslife #fitnessaddict #fitnesspro #musclemania #muscle #gainmuscle #girlswithmuscles #musclemass #musclefood #bodybuilder #bodybuilding

🔥How to get a beastly chest🔥
_____
 Follow @musclemenfitness
_____
The pecs are one of the foundational muscle groups everyone wants to build. A big and strong chest not only looks good, but it is important for functional strength and transfers into almost all contact sports such as football, hockey, and MMA as well as other daily activities. Here we have a list of some of the best exercises such as press and bench variations, pushup variations, dip variations, and some miscellaneous work such as cable cross overs, flys and presses. With your pecs, you want to train them 2 to 3 times a week (I like a full body split or a push/pull split personally) with 10-20 sets of 6-12 reps per set per week depending on your fitness level (less volume for beginners and more volume for more intermediate and advanced trainees). It is also important to train the chest explosively on the concentric portion of the movement whilst controlling the eccentric, lowering, portion of the exercise where you lower the weight and stretch the pecs. It is also good to get a good amount of variety in terms of exercises to ensure each part of the pecs are being targetted and have the potential to grow. 
_____
Let me know your favourite chest exercise below.
_______________
Cr:  @dancudes
#workout #muscle #chestworkout #chestday #fitnessaddict #upperbody #lifting #liftingweights #musclefood #weightgain #buildmuscle #musclebuilding #leangains #liftweights #postworkoutmeal #weightlosscoach #musclemass #fitnessfam #fitnessmeals #gainmuscle #musclegrowth #gains💪 #nutritionplan #calorie #workouttips #gymtips #chestworkouts #buildmuscles

🔥How to get a beastly chest🔥
_____
Follow @musclemenfitness
_____
The pecs are one of the foundational muscle groups everyone wants to build. A big and strong chest not only looks good, but it is important for functional strength and transfers into almost all contact sports such as football, hockey, and MMA as well as other daily activities. Here we have a list of some of the best exercises such as press and bench variations, pushup variations, dip variations, and some miscellaneous work such as cable cross overs, flys and presses. With your pecs, you want to train them 2 to 3 times a week (I like a full body split or a push/pull split personally) with 10-20 sets of 6-12 reps per set per week depending on your fitness level (less volume for beginners and more volume for more intermediate and advanced trainees). It is also important to train the chest explosively on the concentric portion of the movement whilst controlling the eccentric, lowering, portion of the exercise where you lower the weight and stretch the pecs. It is also good to get a good amount of variety in terms of exercises to ensure each part of the pecs are being targetted and have the potential to grow.
_____
Let me know your favourite chest exercise below.
_______________
Cr: @dancudes
#workout #muscle #chestworkout #chestday #fitnessaddict #upperbody #lifting #liftingweights #musclefood #weightgain #buildmuscle #musclebuilding #leangains #liftweights #postworkoutmeal #weightlosscoach #musclemass #fitnessfam #fitnessmeals #gainmuscle #musclegrowth #gains 💪 #nutritionplan #calorie #workouttips #gymtips #chestworkouts #buildmuscles

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@jameskewfitness -  Up to a point, more protein does equal more muscle gain, but there is not a direct linear relationship between protein intake and muscle gain.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
The relationship is actually logarithmic in nature, meaning you get less and less marginal benefit for each additional gram of protein you eat.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
So whilst it is really important to hit your protein target, it's not the end of the world if you're a few grams under. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Now the optimal protein dosage is fairly hotly contested topic.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
The values I have given are in relation to how much LEAN body mass you have, not total body mass. Calculating protein off total body mass exaggerates protein requirements for people who are overweight, which means calculating it off lean body mass more appropriate.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
You need less protein when in a calorie surplus than you do in a deficit. This is because the likelihood of muscle loss is higher in a deficit and a higher protein helps to offset this risk. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Leaner individuals need a higher protein intake as again the risk of muscle loss is higher. This means that the numbers I have suggested in this graph are more suitable for a lean individual who is dieting, than someone who is not so lean and in a surplus. Around 1g/pound lean body mass would be plenty in this scenario.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Studies - Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation 2014 - protein recommendation 1.1-1.4 g/pound lean bodyweight.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Effect of Whey Protein in Conjunction With a Caloric-Restricted Diet and Resistance Training 2017 - observed benefits up to 3g/kg body weight. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
#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

@jameskewfitness - Up to a point, more protein does equal more muscle gain, but there is not a direct linear relationship between protein intake and muscle gain.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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The relationship is actually logarithmic in nature, meaning you get less and less marginal benefit for each additional gram of protein you eat.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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So whilst it is really important to hit your protein target, it's not the end of the world if you're a few grams under. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Now the optimal protein dosage is fairly hotly contested topic.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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The values I have given are in relation to how much LEAN body mass you have, not total body mass. Calculating protein off total body mass exaggerates protein requirements for people who are overweight, which means calculating it off lean body mass more appropriate.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You need less protein when in a calorie surplus than you do in a deficit. This is because the likelihood of muscle loss is higher in a deficit and a higher protein helps to offset this risk. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Leaner individuals need a higher protein intake as again the risk of muscle loss is higher. This means that the numbers I have suggested in this graph are more suitable for a lean individual who is dieting, than someone who is not so lean and in a surplus. Around 1g/pound lean body mass would be plenty in this scenario.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Studies - Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation 2014 - protein recommendation 1.1-1.4 g/pound lean bodyweight.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Effect of Whey Protein in Conjunction With a Caloric-Restricted Diet and Resistance Training 2017 - observed benefits up to 3g/kg body weight. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
#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

Need help with setting up your diet and routine for your goals? Follow @gym_ability
Credit by @apfau
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If you want to build your traps, the best exercise is deadlifts. However, if you need a bit more for them to grow, dumbbell shrugs are an effective exercise. The range of motion is so small on shrugs that people tend to go way too heavy. Focus on controlling the reps with a nice contraction at the top. Do not roll your shoulders back. Your traps are not stimulated by rolling your shoulders and you’re just putting yourself at a higher risk for injury.
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If you’re interested in working with me 1 on 1 for a custom plan tailored to your goals, send me an email for more information on online coaching 💪🏼.
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#pfaufitness #fitness #igfitness #gainmuscle #buildmuscle #exercise #workout #gym #traps #shrugs

Need help with setting up your diet and routine for your goals? Follow @gym_ability
Credit by @apfau
-
If you want to build your traps, the best exercise is deadlifts. However, if you need a bit more for them to grow, dumbbell shrugs are an effective exercise. The range of motion is so small on shrugs that people tend to go way too heavy. Focus on controlling the reps with a nice contraction at the top. Do not roll your shoulders back. Your traps are not stimulated by rolling your shoulders and you’re just putting yourself at a higher risk for injury.
-
If you’re interested in working with me 1 on 1 for a custom plan tailored to your goals, send me an email for more information on online coaching 💪🏼.
-
#pfaufitness #fitness #igfitness #gainmuscle #buildmuscle #exercise #workout #gym #traps #shrugs

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—🦶🏾《 痛風》🦶🏾— .

痛風是關節炎的一種,當血液裡的尿酸太高,就會造成關節發炎。急性痛風通常只會影響一個固定的關節,而慢性痛風因著重復性的疼痛和發炎,會影響多於一個關節。

痛風患者的關節液中能看見典型的尿酸結晶。如果尿酸在血液內累積,可能會形成結晶沉積在關節,使關節腫脹發炎,造成疼痛。痛風可以影響任何關節,但最常發生在大腳趾上,手指、腳趾等較小關節 也容易有痛風。

為什麼會有痛風?痛風通常較容易發生在吃很多肉、喝很多啤酒或超重的人身上,根據研究,飲食習慣因素佔痛風成因的12%,與酒精、添加果糖的飲料、肉類和海鮮類的攝取有很強的關聯性。

預防痛風或控制痛風 : ✋🏾少喝酒,以免痛風出現/復發
✋🏾控制飲食,少吃含嘌呤食物
✋🏾改變生活方式,培養良好生活習慣
✋🏾過重的人進行體重管理

#痛風真係好痛🌚
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@keepworkout_eliteprohk 
#痛風#改善#嘌呤食物#體重管理#尿酸#關節炎#gout#attitude#change#mindset #healthcare#health #change#keepfit #worklifebalance#workoutroutine #weight#gain #core #workout #fitness #muscle#gym #lossweight #gainmuscle#eliteprosportshk

.
—🦶🏾《 痛風》🦶🏾— .

痛風是關節炎的一種,當血液裡的尿酸太高,就會造成關節發炎。急性痛風通常只會影響一個固定的關節,而慢性痛風因著重復性的疼痛和發炎,會影響多於一個關節。

痛風患者的關節液中能看見典型的尿酸結晶。如果尿酸在血液內累積,可能會形成結晶沉積在關節,使關節腫脹發炎,造成疼痛。痛風可以影響任何關節,但最常發生在大腳趾上,手指、腳趾等較小關節 也容易有痛風。

為什麼會有痛風?痛風通常較容易發生在吃很多肉、喝很多啤酒或超重的人身上,根據研究,飲食習慣因素佔痛風成因的12%,與酒精、添加果糖的飲料、肉類和海鮮類的攝取有很強的關聯性。

預防痛風或控制痛風 : ✋🏾少喝酒,以免痛風出現/復發
✋🏾控制飲食,少吃含嘌呤食物
✋🏾改變生活方式,培養良好生活習慣
✋🏾過重的人進行體重管理

#痛風真係好痛 🌚
.
.
@keepworkout_eliteprohk
#痛風 #改善 #嘌呤食物 #體重管理 #尿酸 #關節炎 #gout #attitude #change #mindset #healthcare #health #change #keepfit #worklifebalance #workoutroutine #weight #gain #core #workout #fitness #muscle #gym #lossweight #gainmuscle #eliteprosportshk

This is Rotator Cuff Warm-Up Exercise. 🙅‍♂️
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The Rotator Cuff is a group of muscles and tendons that surround the shoulder joint, keeping the head of your upper arm bone firmly within the shallow socket of the shoulder. 👍
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A rotator cuff injury can cause a dull ache in the shoulder. That's why, before starting your shoulder workout, it is smart to do the Rotator Cuff Warm-Up Exercise!
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#musclemania #muscle #gainmuscle #girlswithmuscles #musclemass #musclefood #weighttraining #traininghard #trainingday #trainingmotivation #trainingsession #bodybuilder #bodybuilding #bodybuildingaddict #bodybuildingfood #teenbodybuilder #naturalbodybuilder #bodybuildingwomen #bodybuildingmotivation #femalebodybuilder #bodybuildinglifestyle #bodybuildinglife #bodybuilderlifestyle #exerciseroutine #exercisevideo #exercise #exercisemotivation #bodyweightexercises #homeexercises

This is Rotator Cuff Warm-Up Exercise. 🙅‍♂️
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The Rotator Cuff is a group of muscles and tendons that surround the shoulder joint, keeping the head of your upper arm bone firmly within the shallow socket of the shoulder. 👍
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A rotator cuff injury can cause a dull ache in the shoulder. That's why, before starting your shoulder workout, it is smart to do the Rotator Cuff Warm-Up Exercise!
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#musclemania #muscle #gainmuscle #girlswithmuscles #musclemass #musclefood #weighttraining #traininghard #trainingday #trainingmotivation #trainingsession #bodybuilder #bodybuilding #bodybuildingaddict #bodybuildingfood #teenbodybuilder #naturalbodybuilder #bodybuildingwomen #bodybuildingmotivation #femalebodybuilder #bodybuildinglifestyle #bodybuildinglife #bodybuilderlifestyle #exerciseroutine #exercisevideo #exercise #exercisemotivation #bodyweightexercises #homeexercises

Most of us know we would probably benefit from drinking more water. ⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
But exactly how much should you drink?⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
The answer is going to be different for everyone, depending on how big you are, how much exercise you do, the temperature, your intake of other fluids, how much water you eat in food and many other factors.⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
On the left we have some broad guidelines on water intake which will suit most but by no means all.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
A great way to assess whether you're drinking enough water is to look at the colour of your pee. Ideally, it will be a pale yellow. If it's more of a dark yellow or orangey/brown then you'd benefit from drinking more! ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Want to learn how to lose fat and get lean the right way? Download your FREE guide 'The 5 Fundamentals of Fat Loss' - link in bio ⁣⠀⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ #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

Most of us know we would probably benefit from drinking more water. ⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
But exactly how much should you drink?⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
The answer is going to be different for everyone, depending on how big you are, how much exercise you do, the temperature, your intake of other fluids, how much water you eat in food and many other factors.⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
On the left we have some broad guidelines on water intake which will suit most but by no means all.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
A great way to assess whether you're drinking enough water is to look at the colour of your pee. Ideally, it will be a pale yellow. If it's more of a dark yellow or orangey/brown then you'd benefit from drinking more! ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Want to learn how to lose fat and get lean the right way? Download your FREE guide 'The 5 Fundamentals of Fat Loss' - link in bio ⁣⠀⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ #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

Hands up if you love a simple snack!🙌🏼⠀⠀⠀
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Recently a client asked me if it’s bad to eat in the evening before bed😴 She said she typically gets hungry around 8 or 9 pm on most nights, but has been trying so hard to avoid her pantry because she’s fearful if she eats something it will hold her back from losing weight🙈⠀
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This feeling of FEAR is all too familiar for me. I used to avoid eating in the evening to cut back on calories to maintain my weight🙋🏼‍♀️ It wasn’t until I learned that eating before bed will NEVER lead to weight gain unless you are eating more than what your body needs!👏🏼👏🏼👏🏼⠀
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This is why I encourage my clients to snack mindfully in the evening before they go to bed… especially if they are HUNGRY!🤪 If your stomach is growling 2-3 hours after dinner, that’s your body’s way of saying FEED ME! So instead of avoiding food, allow yourself to have a small snack plate. This way you satisfy your craving and balance your blood sugar making weight loss easier and stress free!🙏🏻⠀
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Is there a certain time of day you’re fearful to eat? I used to think eating right before bed meant the food would turn to fat which I now know is a MYTH! I break down these nutrition myths in my 1:1 Weight Loss Program where I transform your mindset from FEARFUL😫to FUELING😍 when it comes to food. If you’re ready to take action and start losing weight to finally be the best version of yourself💃🏼 apply for my program! Link in bio!💫⠀
by-@sorority.nutritionist .
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#freestyle #fresh #instalove #veg #preworkout #gainmuscle #healthyliving #instalike #fitfood #healthyfats #burnfat #veggie #getfit #oil #getlean #chef #mushrooms #lunch #raw #fittrainers #prilaga #postworkout #veggiebuzzing #musclefood #transform #protein #poachedeggs #toneup #fitnessmotivation #salmon

Hands up if you love a simple snack!🙌🏼⠀⠀⠀
.⠀
Recently a client asked me if it’s bad to eat in the evening before bed😴 She said she typically gets hungry around 8 or 9 pm on most nights, but has been trying so hard to avoid her pantry because she’s fearful if she eats something it will hold her back from losing weight🙈⠀
.⠀
This feeling of FEAR is all too familiar for me. I used to avoid eating in the evening to cut back on calories to maintain my weight🙋🏼‍♀️ It wasn’t until I learned that eating before bed will NEVER lead to weight gain unless you are eating more than what your body needs!👏🏼👏🏼👏🏼⠀
.⠀
This is why I encourage my clients to snack mindfully in the evening before they go to bed… especially if they are HUNGRY!🤪 If your stomach is growling 2-3 hours after dinner, that’s your body’s way of saying FEED ME! So instead of avoiding food, allow yourself to have a small snack plate. This way you satisfy your craving and balance your blood sugar making weight loss easier and stress free!🙏🏻⠀
.⠀
Is there a certain time of day you’re fearful to eat? I used to think eating right before bed meant the food would turn to fat which I now know is a MYTH! I break down these nutrition myths in my 1:1 Weight Loss Program where I transform your mindset from FEARFUL😫to FUELING😍 when it comes to food. If you’re ready to take action and start losing weight to finally be the best version of yourself💃🏼 apply for my program! Link in bio!💫⠀
by-@sorority.nutritionist .
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#freestyle #fresh #instalove #veg #preworkout #gainmuscle #healthyliving #instalike #fitfood #healthyfats #burnfat #veggie #getfit #oil #getlean #chef #mushrooms #lunch #raw #fittrainers #prilaga #postworkout #veggiebuzzing #musclefood #transform #protein #poachedeggs #toneup #fitnessmotivation #salmon

@theskinnysurvivor with @ezrepostapp

When I lost my excuses I found my results. 🐺
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Comment below “No Excuses” if you can relate!
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#skinnyguy #hardgainer #ectomorph #gainweight #buildmuscle #gainmuscle #getstronger #getjacked #getbig #gainsize

@theskinnysurvivor with @ezrepostapp

When I lost my excuses I found my results. 🐺
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Comment below “No Excuses” if you can relate!
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#skinnyguy #hardgainer #ectomorph #gainweight #buildmuscle #gainmuscle #getstronger #getjacked #getbig #gainsize

🚨MEN AND WOMAN AGES 25-55 LOOKING FOR A DIET PLAN AND WORKOUT PROGRAM MESSAGE ME “I’m ready to build”🚨 ➖
Benefits you get from lifting weights by @Chrisfitnyc
Follow @health._tips
➖
By now you all know that lifting weights has its benefits but you might not know exactly what they are and what’s happening to your body on the inside so here’s what increases vs what’s decreasing when lifting weights and not lifting weights.
——
Comment below and tag someone who’s trying to build muscle
_______
#brooklyntrainer #nutritiontips #fitnesscoach #musclebuilding #fitsporation #hypertrophy #justlift #musclebuilding #6pack #workouttime #muscle #buildmuscle #protein #sleep #compoundlifts #gainmuscle #musclebuilding #proteinfood #getstrong #compoundmovement #fitness #gym #personaltrainer #clients #bodybuilding #gainz #burnfat

🚨MEN AND WOMAN AGES 25-55 LOOKING FOR A DIET PLAN AND WORKOUT PROGRAM MESSAGE ME “I’m ready to build”🚨 ➖
Benefits you get from lifting weights by @Chrisfitnyc
Follow @health._tips

By now you all know that lifting weights has its benefits but you might not know exactly what they are and what’s happening to your body on the inside so here’s what increases vs what’s decreasing when lifting weights and not lifting weights.
——
Comment below and tag someone who’s trying to build muscle
_______
#brooklyntrainer #nutritiontips #fitnesscoach #musclebuilding #fitsporation #hypertrophy #justlift #musclebuilding #6pack #workouttime #muscle #buildmuscle #protein #sleep #compoundlifts #gainmuscle #musclebuilding #proteinfood #getstrong #compoundmovement #fitness #gym #personaltrainer #clients #bodybuilding #gainz #burnfat

💪🏼😎There is a lot of bullshit products in the supplement industry! Don’t be fooled!
If there’s any supplements that I highly recommend would be these three - protein, creatine & caffeine.

Once again these supplements are not necessary by any means, and you can see great results without them. However if you do want to step up your game you can look to these supplements as tools for a little extra help.

PROTEIN - for convenience it makes it easier to get more protein in for the day to help with recovery and hitting your daily protein goals.

CREATINE - there is countless scientific evidence proving creatine can assist with muscle growth and strength. Take 5mg a day that’s all that’s needed.

CAFFEINE- caffeine is a useful tool to use to improve your workouts, for example coffee, sugar free energy drinks or pre workout. It will help with your energy, buzz and training performance. It is especially good to combat tiredness and low motivation.
Better workouts = better results.

💪🏼😎There is a lot of bullshit products in the supplement industry! Don’t be fooled!
If there’s any supplements that I highly recommend would be these three - protein, creatine & caffeine.

Once again these supplements are not necessary by any means, and you can see great results without them. However if you do want to step up your game you can look to these supplements as tools for a little extra help.

PROTEIN - for convenience it makes it easier to get more protein in for the day to help with recovery and hitting your daily protein goals.

CREATINE - there is countless scientific evidence proving creatine can assist with muscle growth and strength. Take 5mg a day that’s all that’s needed.

CAFFEINE- caffeine is a useful tool to use to improve your workouts, for example coffee, sugar free energy drinks or pre workout. It will help with your energy, buzz and training performance. It is especially good to combat tiredness and low motivation.
Better workouts = better results.

🔥How to build muscle mass🔥 by @all_workout_centre .
Follow @all_workout_centre .
Building muscle mass is hard. It is simplistic in the sense that you simply just got to train hard with progressive overload and a small caloric surplus, but it is a grind. Right now, I am in more of a skill building phase, but I'm about a month off a mass building phase where I went from 155lbs to 170lbs in 9 months. To build muscle mass, you need to make sure you're doing the right things that I have covered on this page multiple times, but also some things that people don't always remember. For example, I see people doing 10 different exercises for a single muscle in a single workout because you have to "shock the muscle". By no means is this necessary, but rather only 2 to 4 exercises per muscle group is optimal. Furthermore, chasing the pump and half-repping is not ideal. Though a nice pump is awesome, only chasing it is not optimal to build muscle because it typically means you're not producing enough mechanical tension. In terms of range of motion, please take the muscle through its full ROM. In calisthenics, the rule is it doesn't count unless you lock out and I believe this should apply for all modalities of training. Finally, focus on your form. Don't neglect it in favour of more weight. Quality of your reps matters way more than the weight in the bar especially in terms of muscular activation force production. You can put a ton of effort in, but unless you out in the right effort, your results will be near wasted.
.
➡️Follow @all_workout_centre ➡️Follow @all_workout_centre ➡️Follow @all_workout_centre 
_____________________
#leanmuscle #muscle #musclegain #fitnesstips #workout #leangains #gainzz #upperbody #jacked #musclefood #weightlosscoach #nutritioncoach #buildmuscle #musclebuilding #postworkoutmeal #buildingmuscle #workouttips #physiology #musclemass #fitnessfam #journeytofit #musclegains #trainharder #trainhardorgohome #gymtips #gainmuscle #musclegrowth #calorie #fatlosscoach #gainzzzz

🔥How to build muscle mass🔥 by @all_workout_centre .
Follow @all_workout_centre .
Building muscle mass is hard. It is simplistic in the sense that you simply just got to train hard with progressive overload and a small caloric surplus, but it is a grind. Right now, I am in more of a skill building phase, but I'm about a month off a mass building phase where I went from 155lbs to 170lbs in 9 months. To build muscle mass, you need to make sure you're doing the right things that I have covered on this page multiple times, but also some things that people don't always remember. For example, I see people doing 10 different exercises for a single muscle in a single workout because you have to "shock the muscle". By no means is this necessary, but rather only 2 to 4 exercises per muscle group is optimal. Furthermore, chasing the pump and half-repping is not ideal. Though a nice pump is awesome, only chasing it is not optimal to build muscle because it typically means you're not producing enough mechanical tension. In terms of range of motion, please take the muscle through its full ROM. In calisthenics, the rule is it doesn't count unless you lock out and I believe this should apply for all modalities of training. Finally, focus on your form. Don't neglect it in favour of more weight. Quality of your reps matters way more than the weight in the bar especially in terms of muscular activation force production. You can put a ton of effort in, but unless you out in the right effort, your results will be near wasted.
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➡️Follow @all_workout_centre ➡️Follow @all_workout_centre ➡️Follow @all_workout_centre
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#leanmuscle #muscle #musclegain #fitnesstips #workout #leangains #gainzz #upperbody #jacked #musclefood #weightlosscoach #nutritioncoach #buildmuscle #musclebuilding #postworkoutmeal #buildingmuscle #workouttips #physiology #musclemass #fitnessfam #journeytofit #musclegains #trainharder #trainhardorgohome #gymtips #gainmuscle #musclegrowth #calorie #fatlosscoach #gainzzzz

Alternate Dumbbell Curl 💪 - Keeps one arm stationary while you curl the other and alternate between sides!
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This allows you to fully concentrate on one arm at a time, taking full advantage of the mind-muscle connection;
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#bicepsworkout #bodybuilder #bodybuilding #bodybuildingaddict #naturalbodybuilder #bodybuildingmotivation #bodybuildinglifestyle #bodybuildinglife #musclemania #muscle #gainmuscle #musclemass #weighttraining #traininghard #trainingday #trainingmotivation #trainingsession #gymfitness #gym #gymvideos #gymbeast #gymfreaks #gymtime #gymmotivation #gymfit #gymlife #fitnessmodels #fitnessfam

Alternate Dumbbell Curl 💪 - Keeps one arm stationary while you curl the other and alternate between sides!
.
This allows you to fully concentrate on one arm at a time, taking full advantage of the mind-muscle connection;
.
.
.
.
.
#bicepsworkout #bodybuilder #bodybuilding #bodybuildingaddict #naturalbodybuilder #bodybuildingmotivation #bodybuildinglifestyle #bodybuildinglife #musclemania #muscle #gainmuscle #musclemass #weighttraining #traininghard #trainingday #trainingmotivation #trainingsession #gymfitness #gym #gymvideos #gymbeast #gymfreaks #gymtime #gymmotivation #gymfit #gymlife #fitnessmodels #fitnessfam

Day #1 :: Un poco más de hoy. Primer día de nuestro viaje y han gozado bastante 😅, si este día tiene 24 horas  para mi ha sido doble 🤣🤣 y aún no termina, ahora toca bañarlos y a dormir que Mañana nos espera otro día más de diversión. .
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#anaomarbetterlife #activelifestyle #business  #nutrition #family #letsgetfit #health #loseweight #gainmuscle #motivation #getfit #vacation #results #entrepreneur #loveyourself #starttoday #bestday #desicion #ourworld #picoftheday #music #goals #love #travellife

Day #1 :: Un poco más de hoy. Primer día de nuestro viaje y han gozado bastante 😅, si este día tiene 24 horas para mi ha sido doble 🤣🤣 y aún no termina, ahora toca bañarlos y a dormir que Mañana nos espera otro día más de diversión. .
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#anaomarbetterlife #activelifestyle #business #nutrition #family #letsgetfit #health #loseweight #gainmuscle #motivation #getfit #vacation #results #entrepreneur #loveyourself #starttoday #bestday #desicion #ourworld #picoftheday #music #goals #love #travellife

This is me. I stand at 61 inches tall. Approximately 130lbs 
My goal is to lose the excesses fat and gain muscle. Here’s my journey 
#fitness #fitnessjourney #firstpost #imafraid #losefat #gainmuscle #shortgirls

This is me. I stand at 61 inches tall. Approximately 130lbs
My goal is to lose the excesses fat and gain muscle. Here’s my journey
#fitness #fitnessjourney #firstpost #imafraid #losefat #gainmuscle #shortgirls