#musclegain photos & videos

1.2m Posts

REVERSE PYRAMID TRAINING✌🏽 Why I think this method of training is the best when it come to gains in general. With RPT it allows you to lift to your full potential, I.e the point where gains are maximised and not impacted by fatigue. Because it’s your first lift, you will be your freshest. RPT in a nutshell is starting off with your heaviest lift first for low reps, then lowering the weight and increasing reps as the sets go on. 
EXAMPLE
1x4-6, 1x6-8, 1x8-10, 1x10-12.
For starters, This doesn’t mean you don’t warm up.
Personally I like to use the 8-5-3 warm up method. For example I am maxing out on the 40s so my warm up and RPT looks like this - 
WARM UP - 18kgx8, 26kgx5, 34kgx3
FIRST SET - 40kgx4-6, For the 2nd, 3rd, 4th set can depend on personal preference but I suggest you lower the weight by 10-15% each
BUT once you hit 6 reps in that first set (your heaviest set) - you increase the weight the following week and try get in the 4-6 rep range etc. This is a good indication your getting stronger
.
@maxsprotein Red Tee
SWIPE 👉🏽 To see today’s pre/intra workout stack.
.
#MAXSprotein #teamMAXS #LifesTooShortToBeSmall #fitness #gym #weights #bodybuilding #fasting #fatloss #musclegain #personaltrainer #fitnessfirst #bondi #sydney #kingscross #roarpt #roar #roarpotential

REVERSE PYRAMID TRAINING✌🏽 Why I think this method of training is the best when it come to gains in general. With RPT it allows you to lift to your full potential, I.e the point where gains are maximised and not impacted by fatigue. Because it’s your first lift, you will be your freshest. RPT in a nutshell is starting off with your heaviest lift first for low reps, then lowering the weight and increasing reps as the sets go on.
EXAMPLE
1x4-6, 1x6-8, 1x8-10, 1x10-12.
For starters, This doesn’t mean you don’t warm up.
Personally I like to use the 8-5-3 warm up method. For example I am maxing out on the 40s so my warm up and RPT looks like this -
WARM UP - 18kgx8, 26kgx5, 34kgx3
FIRST SET - 40kgx4-6, For the 2nd, 3rd, 4th set can depend on personal preference but I suggest you lower the weight by 10-15% each
BUT once you hit 6 reps in that first set (your heaviest set) - you increase the weight the following week and try get in the 4-6 rep range etc. This is a good indication your getting stronger
.
@maxsprotein Red Tee
SWIPE 👉🏽 To see today’s pre/intra workout stack.
.
#MAXSprotein #teamMAXS #LifesTooShortToBeSmall #fitness #gym #weights #bodybuilding #fasting #fatloss #musclegain #personaltrainer #fitnessfirst #bondi #sydney #kingscross #roarpt #roar #roarpotential

🔥BUILD YOUR CHEST WITH BENCH PRESS🔥
. 
Bench press is one of the quickest roads to a bigger chest. Varying from flat, incline, decline positions - all isolate different parts of your pecs. 💪
.
Cost to follow me - $0.00👑
⁣⁣.
.⁣⁣
✅100% Custom
✅Males & Females
✅Flexible dieting
✅Carb Cycling
✅Choose your favourite foods
✅24/7 support
✅Perfectly calculated for you
✅Includes Macros & Calories
✅Cater for all intolerances
.
🚨GET STARTED 📲Send a DM Now @topteirphysiques
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#musclescience #gymfit #naturalbodybuilding #workoutroutine #exercise #nutrition #weightgain #musclebuilding #musclegain #muscle #fitnessfam #buildmuscle #musclebuilding #getshredded #jacked #armworkout #liftweights #upperbody #trainlikeabeast #trainhardorgohome #bulkseason #musclemass #naturalbodybuilder #musclegains #lowerbody #journeytofit #workouttips #fittips #fitsagram #fitnessmotivation

🔥BUILD YOUR CHEST WITH BENCH PRESS🔥
.
Bench press is one of the quickest roads to a bigger chest. Varying from flat, incline, decline positions - all isolate different parts of your pecs. 💪
.
Cost to follow me - $0.00👑
⁣⁣.
.⁣⁣
✅100% Custom
✅Males & Females
✅Flexible dieting
✅Carb Cycling
✅Choose your favourite foods
✅24/7 support
✅Perfectly calculated for you
✅Includes Macros & Calories
✅Cater for all intolerances
.
🚨GET STARTED 📲Send a DM Now @topteirphysiques
.
.
.
#musclescience #gymfit #naturalbodybuilding #workoutroutine #exercise #nutrition #weightgain #musclebuilding #musclegain #muscle #fitnessfam #buildmuscle #musclebuilding #getshredded #jacked #armworkout #liftweights #upperbody #trainlikeabeast #trainhardorgohome #bulkseason #musclemass #naturalbodybuilder #musclegains #lowerbody #journeytofit #workouttips #fittips #fitsagram #fitnessmotivation

OATMEAL!!!!!
There is nothing wrong with "Quick", or instant oats. This type of oatmeal is made up of more thinly rolled or cut oats that absorb water much more easily and thus cook faster.
.
GOOD CARBS: About 11% of the carbs is fiber, while 85% is starch. Oats are very low in sugar, with only 1% coming from sucrose.

STARCH: The starch in oats is different than the starch in other grains allowing it to be the perfect #FitFood:
🏋🏾‍♀️Rapidly digested starch (7%)
⏰Slowly digested starch (22%)
🚽Resistant starch (25%) FIBER: Oats offer more soluble fiber (Beta Glucans) than other grains, leading to slower digestion, increased fullness, and appetite suppression.
Beta Glucan binds to cholesterol  then carries these acids down your digestive tract and eventually out of of your body thus LOWERING CHO
.
VITAMINS/MINERALS: Oats offer high amounts of many age/breakdown fighting vitamins and minerals, such as manganese, phosphorus, copper, B vitamins, iron, selenium, magnesium, and zinc.
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#fatlossfood #weightloss #musclegain #energyfoods #diabeticfriendly #eatclean #foodprep #fitfood #fatloss #motivation #amfitness #fitfam #loveyourself #selflove #fitness #fitnessmotivation #gymmotivation #healthylifestyle #fitchicks #foodforthought  #gymnerd #sportsmedicine #fitnessfood #nutrition #sportsnutrition #wellness #wholefoods #glutenfree #WhatchyaEatnWednesdays #whatchyaeatnwednesday

OATMEAL!!!!!
There is nothing wrong with "Quick", or instant oats. This type of oatmeal is made up of more thinly rolled or cut oats that absorb water much more easily and thus cook faster.
.
GOOD CARBS: About 11% of the carbs is fiber, while 85% is starch. Oats are very low in sugar, with only 1% coming from sucrose.

STARCH: The starch in oats is different than the starch in other grains allowing it to be the perfect #FitFood :
🏋🏾‍♀️Rapidly digested starch (7%)
⏰Slowly digested starch (22%)
🚽Resistant starch (25%) FIBER: Oats offer more soluble fiber (Beta Glucans) than other grains, leading to slower digestion, increased fullness, and appetite suppression.
Beta Glucan binds to cholesterol then carries these acids down your digestive tract and eventually out of of your body thus LOWERING CHO
.
VITAMINS/MINERALS: Oats offer high amounts of many age/breakdown fighting vitamins and minerals, such as manganese, phosphorus, copper, B vitamins, iron, selenium, magnesium, and zinc.
.
.
#fatlossfood #weightloss #musclegain #energyfoods #diabeticfriendly #eatclean #foodprep #fitfood #fatloss #motivation #amfitness #fitfam #loveyourself #selflove #fitness #fitnessmotivation #gymmotivation #healthylifestyle #fitchicks #foodforthought #gymnerd #sportsmedicine #fitnessfood #nutrition #sportsnutrition #wellness #wholefoods #glutenfree #WhatchyaEatnWednesdays #whatchyaeatnwednesday

Looking at what’s in the menu for the morning! Boss I’m tired! 😂😂😂 Lord pray for my legs! ⚰️⚰️⚰️♿️♿️♿️
_______________________________________________
#GymMeme #Humor #Funny #BeastMode
 _______________________________________________

#KJF👑🦍 #WeightLoss #MuscleGain #Transformation 
#Frederick #Maryland 
_______________________________________________
#Fitness #FitnessAddict #FitnessLifestyle #FitLife #Fitspo #FitFam #FitnessMotivation #FitnessInspiration  #Weightlifting #Bodybuilding #Athlete #Aesthetics #NoDaysOff #Dedication #Passion #Commitment #InvestInYourself #FitnessJourney

Looking at what’s in the menu for the morning! Boss I’m tired! 😂😂😂 Lord pray for my legs! ⚰️⚰️⚰️♿️♿️♿️
_______________________________________________
#GymMeme #Humor #Funny #BeastMode
_______________________________________________

#KJF 👑🦍 #WeightLoss #MuscleGain #Transformation
#Frederick #Maryland
_______________________________________________
#Fitness #FitnessAddict #FitnessLifestyle #FitLife #Fitspo #FitFam #FitnessMotivation #FitnessInspiration #Weightlifting #Bodybuilding #Athlete #Aesthetics #NoDaysOff #Dedication #Passion #Commitment #InvestInYourself #FitnessJourney

@elavait  Not all calories are created equal.Different foods go through different metabolic pathways in your body.They can have vastly different effects on your hunger, hormones and the number of calories you burn.Here are some weight-loss-friendly foods that are supported by science:
..
🥬Leafy greens -- are an excellent addition to your weight loss diet. Not only are they low in calories but also high in fiber that helps keep you feeling full.
..
🐟Salmon -- is high in both protein and omega-3 fatty acids, making it a good choice for a healthy weight loss diet.
..
🥠Beans and legumes -- are a good addition to your weight loss diet. They’re both high in protein and fiber, contributing to feelings of fullness and a lower calorie intake.
..
🥑Avocados -- are a good example of a healthy fat source you can include in your diet while trying to lose weight. Just make sure to keep your intake moderate.
..
🌱Chia seeds -- are very high in fiber, which fills you up and reduces appetite. For this reason, they can be useful on a weight loss diet.

Combining nutrition and exercise together for a healthy you. 😇Check out ELAVAIT Page to get 2 weeks  ELAVAIT PRO for FREE 📕

#elavait #health #loveit #healthy #avocadotoast #powerfood #healthyfood #instafood #nomnomnomnom #brunch #fitfood #foodpic #lifestyle #healthylife #lovelife #yummy #vegan #paleo #keto #sportsnutrition #diet #vegetarian #balanceddiet #meal #healthymeal #mealprepideas #losefat #gains #musclegain #weightloss

@elavait Not all calories are created equal.Different foods go through different metabolic pathways in your body.They can have vastly different effects on your hunger, hormones and the number of calories you burn.Here are some weight-loss-friendly foods that are supported by science:
..
🥬Leafy greens -- are an excellent addition to your weight loss diet. Not only are they low in calories but also high in fiber that helps keep you feeling full.
..
🐟Salmon -- is high in both protein and omega-3 fatty acids, making it a good choice for a healthy weight loss diet.
..
🥠Beans and legumes -- are a good addition to your weight loss diet. They’re both high in protein and fiber, contributing to feelings of fullness and a lower calorie intake.
..
🥑Avocados -- are a good example of a healthy fat source you can include in your diet while trying to lose weight. Just make sure to keep your intake moderate.
..
🌱Chia seeds -- are very high in fiber, which fills you up and reduces appetite. For this reason, they can be useful on a weight loss diet.

Combining nutrition and exercise together for a healthy you. 😇Check out ELAVAIT Page to get 2 weeks ELAVAIT PRO for FREE 📕

#elavait #health #loveit #healthy #avocadotoast #powerfood #healthyfood #instafood #nomnomnomnom #brunch #fitfood #foodpic #lifestyle #healthylife #lovelife #yummy #vegan #paleo #keto #sportsnutrition #diet #vegetarian #balanceddiet #meal #healthymeal #mealprepideas #losefat #gains #musclegain #weightloss

What motivated me is that whenever I pick up my short, everybody go silence for 3s lol. That’s when I know I made good fk*** progress. 🔥
No days off, because I’m a savage 👺
Hungry for that Pro status 🥇
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Come check @pacific_island_fitness out! This gym is sick AF! .
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@flex.ft_los @vuongtrieu2010 @tam.ng1704 @hung_sb @npc_ifbb_midwest @npcnewsonlineofficialpage
#bodybuilding #bodybuilder #classicphysique #shredzarmy #npc #fitness #fst7training #pumped #asianetics #jednorth #fitnessmotivation #instafit #livefit #savage #nobodyoutworksme #beastmode #bodybuildingcom #menphysique #gymmotivation #gymshark #lvft #gains #instagrambodybuilding #workout #musclegain

What motivated me is that whenever I pick up my short, everybody go silence for 3s lol. That’s when I know I made good fk*** progress. 🔥
No days off, because I’m a savage 👺
Hungry for that Pro status 🥇
.
.
.
Come check @pacific_island_fitness out! This gym is sick AF! .
.
@flex.ft_los @vuongtrieu2010 @tam.ng1704 @hung_sb @npc_ifbb_midwest @npcnewsonlineofficialpage
#bodybuilding #bodybuilder #classicphysique #shredzarmy #npc #fitness #fst7training #pumped #asianetics #jednorth #fitnessmotivation #instafit #livefit #savage #nobodyoutworksme #beastmode #bodybuildingcom #menphysique #gymmotivation #gymshark #lvft #gains #instagrambodybuilding #workout #musclegain

Androdrol bulking ProHormone. Build size and strength w/ our oral testosterone made cleaner then the original Pros! @meccanutrition

This product requires a PCT and carries steroid gains without the side effects❕ When it comes to cycles we only get the best and truly want the best for YOU❗️ @meccanutrition ———————————————————————-
#MeccaNutrition #MuscleGain #Test #Muscle #Bodybuilding #Strength #Abs #Bulk #SummerBody

Androdrol bulking ProHormone. Build size and strength w/ our oral testosterone made cleaner then the original Pros! @meccanutrition

This product requires a PCT and carries steroid gains without the side effects❕ When it comes to cycles we only get the best and truly want the best for YOU❗️ @meccanutrition ———————————————————————-
#MeccaNutrition #MuscleGain #Test #Muscle #Bodybuilding #Strength #Abs #Bulk #SummerBody

NEED MORE GLUTE WORK. Ahh the essential to a solid lock out in a deadlift. There’s always room for more glute work and it’s important and helpful in so many ways. In this case my lock out would have been smoother. Always a work in progress 🤛🏻
.🎥308x1
#peakingthangs
#twoinahalfweeksout
#smashweightopen2019 .
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#deadlifts #uspapower #platformready .
#powerlifting #powerliftingwomen #squats #lowbarsquats  #legday #uspa #deadlifts #conventionaldeadlifts #girlswhopowerlift #ironmongersgym #SBD #fitness #fitnessmotivation #bodybuilding #iifym #intuitiveeating #confidence #bestrongaf #northcountystrongestgym #sdlargestpowerliftinggym #builtwithheavyweight #vivobarefoot #delts #musclegain

NEED MORE GLUTE WORK. Ahh the essential to a solid lock out in a deadlift. There’s always room for more glute work and it’s important and helpful in so many ways. In this case my lock out would have been smoother. Always a work in progress 🤛🏻
.🎥308x1
#peakingthangs
#twoinahalfweeksout
#smashweightopen2019 .
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#deadlifts #uspapower #platformready .
#powerlifting #powerliftingwomen #squats #lowbarsquats #legday #uspa #deadlifts #conventionaldeadlifts #girlswhopowerlift #ironmongersgym #SBD #fitness #fitnessmotivation #bodybuilding #iifym #intuitiveeating #confidence #bestrongaf #northcountystrongestgym #sdlargestpowerliftinggym #builtwithheavyweight #vivobarefoot #delts #musclegain

“And into the forest I go, To lose my mind & find my SOUL!” 🌳 #johnmuir

“And into the forest I go, To lose my mind & find my SOUL!” 🌳 #johnmuir

LIMITED EDITION! Ending soon! .💥
Only 3 Hours Remaining To Get My New Limited Edition T-Shirt, Get yours NOW. Click Here To Buy ( LINK IN BIO👉🏾) ==>> @dwayne_therockj 👤💥 .
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“Project Rock is not a brand, it’s a movement. It’s a core belief, that I 100% don’t care what color you are, how old you are, where you come from or what you do for a living. The only thing I care about is you and me, building the belief that regardless of whatever the odds, we can overcome and achieve—but it all starts with the work we’re willing to put in with our two hands."—Dwayne Johnson. 👊
Follow ➡️ @mr.dwayne.johnson
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#focus #fitness #projectrock #therock #fitnessmotivation #motivation #rockdelta #musclegain #muscle #bodybuilding #bodytransformation #ChaseGreatnessCollection #1 #hardestworkerintheroom #goals #fitnessgoals #abs #gym #bodygoals #workout #training #IronParadise #dwaynejohnson #nopainnogain @therock #hardwork #underarmour  #projectfocus #health #healthy #lifetsyle #goals

LIMITED EDITION! Ending soon! .💥
Only 3 Hours Remaining To Get My New Limited Edition T-Shirt, Get yours NOW. Click Here To Buy ( LINK IN BIO👉🏾) ==>> @dwayne_therockj 👤💥 .
.
“Project Rock is not a brand, it’s a movement. It’s a core belief, that I 100% don’t care what color you are, how old you are, where you come from or what you do for a living. The only thing I care about is you and me, building the belief that regardless of whatever the odds, we can overcome and achieve—but it all starts with the work we’re willing to put in with our two hands."—Dwayne Johnson. 👊
Follow ➡️ @mr.dwayne.johnson
.
.
#focus #fitness #projectrock #therock #fitnessmotivation #motivation #rockdelta #musclegain #muscle #bodybuilding #bodytransformation #ChaseGreatnessCollection #1 #hardestworkerintheroom #goals #fitnessgoals #abs #gym #bodygoals #workout #training #IronParadise #dwaynejohnson #nopainnogain @therock #hardwork #underarmour #projectfocus #health #healthy #lifetsyle #goals

Try these swap! And u can have  popcorn 🍿, just no salt and sugar! 😍 -
#onlinefatlosscoaching
#mastercoacheugene⠀
#Coachsngeugene
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For my online fat loss coaching program, click link in bio
Coach Eugene📲 + 65 8687 2882 •⠀
We coach people worldwide. .
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#sgdad #sgdaddies #sgparent #sgdadblogger #weightloss #healthyhabits #fatloss #weightlossplan #dieting #fitness #fatlosscoach #onlinecoach #weightlosstips #fatlosstips #lazadaSingapore #musclegain #sgdadbod #dadbodtransform #anytimefitness #trueftness #yoga #herbalifenutrition #herbalifecoach

Try these swap! And u can have popcorn 🍿, just no salt and sugar! 😍 -
#onlinefatlosscoaching
#mastercoacheugene
#Coachsngeugene
.
.
For my online fat loss coaching program, click link in bio
Coach Eugene📲 + 65 8687 2882 •⠀
We coach people worldwide. .
.
.
.
.⠀
#sgdad #sgdaddies #sgparent #sgdadblogger #weightloss #healthyhabits #fatloss #weightlossplan #dieting #fitness #fatlosscoach #onlinecoach #weightlosstips #fatlosstips #lazadaSingapore #musclegain #sgdadbod #dadbodtransform #anytimefitness #trueftness #yoga #herbalifenutrition #herbalifecoach

Not all calories are created equal.Different foods go through different metabolic pathways in your body.They can have vastly different effects on your hunger, hormones and the number of calories you burn.Here are some weight-loss-friendly foods that are supported by science:
..
🥬Leafy greens -- are an excellent addition to your weight loss diet. Not only are they low in calories but also high in fiber that helps keep you feeling full.
..
🐟Salmon -- is high in both protein and omega-3 fatty acids, making it a good choice for a healthy weight loss diet.
..
🥠Beans and legumes -- are a good addition to your weight loss diet. They’re both high in protein and fiber, contributing to feelings of fullness and a lower calorie intake.
..
🥑Avocados -- are a good example of a healthy fat source you can include in your diet while trying to lose weight. Just make sure to keep your intake moderate.
..
🌱Chia seeds -- are very high in fiber, which fills you up and reduces appetite. For this reason, they can be useful on a weight loss diet.

Combining nutrition and exercise together for a healthy you. 😇Sign-up for the exclusive launch list on @elavait to get 2 weeks  ELAVAIT PRO for FREE 📕  #health #loveit #healthy #avocadotoast #powerfood #healthyfood #instafood #nomnomnomnom #brunch #fitfood #foodpic #lifestyle #healthylife #lovelife #yummy #vegan #paleo #keto #sportsnutrition #diet #vegetarian #balanceddiet #meal #healthymeal #mealprepideas #losefat #gains #musclegain #weightloss

Not all calories are created equal.Different foods go through different metabolic pathways in your body.They can have vastly different effects on your hunger, hormones and the number of calories you burn.Here are some weight-loss-friendly foods that are supported by science:
..
🥬Leafy greens -- are an excellent addition to your weight loss diet. Not only are they low in calories but also high in fiber that helps keep you feeling full.
..
🐟Salmon -- is high in both protein and omega-3 fatty acids, making it a good choice for a healthy weight loss diet.
..
🥠Beans and legumes -- are a good addition to your weight loss diet. They’re both high in protein and fiber, contributing to feelings of fullness and a lower calorie intake.
..
🥑Avocados -- are a good example of a healthy fat source you can include in your diet while trying to lose weight. Just make sure to keep your intake moderate.
..
🌱Chia seeds -- are very high in fiber, which fills you up and reduces appetite. For this reason, they can be useful on a weight loss diet.

Combining nutrition and exercise together for a healthy you. 😇Sign-up for the exclusive launch list on @elavait to get 2 weeks ELAVAIT PRO for FREE 📕 #health #loveit #healthy #avocadotoast #powerfood #healthyfood #instafood #nomnomnomnom #brunch #fitfood #foodpic #lifestyle #healthylife #lovelife #yummy #vegan #paleo #keto #sportsnutrition #diet #vegetarian #balanceddiet #meal #healthymeal #mealprepideas #losefat #gains #musclegain #weightloss

Heartache brings out the most beautiful and profound thoughts. Sometimes we need to lose another to find ourselves. 😏😌 I’ve been writing again and my soul feels so happy. Writing and music makes my soul at peace. 
#reckless 
#dedication #hardwork  #cantstopme #cantstopwontstop
#fitness #fitnessjourney #fitfam #fitsisters #fitmama #weightloss #weightlossjourney #trusweat #trusweatlife #overcomingobesity #fightingobesity #overweight #obese #obesetobeast #gains #muscle #musclegain #gymlife #gymislife #gymrat  #ilovegym #imdatinggym #liftheavyshit #weightlifting

Heartache brings out the most beautiful and profound thoughts. Sometimes we need to lose another to find ourselves. 😏😌 I’ve been writing again and my soul feels so happy. Writing and music makes my soul at peace.
#reckless
#dedication #hardwork #cantstopme #cantstopwontstop
#fitness #fitnessjourney #fitfam #fitsisters #fitmama #weightloss #weightlossjourney #trusweat #trusweatlife #overcomingobesity #fightingobesity #overweight #obese #obesetobeast #gains #muscle #musclegain #gymlife #gymislife #gymrat #ilovegym #imdatinggym #liftheavyshit #weightlifting

I needed this reminder today
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Maybe you did, too 🤜🏽🤛🏼

I needed this reminder today
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.
Maybe you did, too 🤜🏽🤛🏼

"Ask not for a lighter burden, but for broader shoulders" - Proverb

Excuse the ugly faces, these loads were not light 😂
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#Miami #Fitness #gym #ufcgymkendall #kendall #coralgables #brickell #southbeach #miamibeach #pinecrest #wynwood #athlete #personaltrainer #diet #health #workout #bodybuilding #sports #lifestyle #fitnessmodel #weightloss #fatloss #musclegain #results #coach #bodybuilder #model #strong #healthy
DELOADING/RESTORATION
———————————————-
Working harder and harder and seeing no results or even the loss of progress?

Continually working out and not scheduling any rest periods or reduced training volume/intensity isn’t helping you achieve what you want to achieve in the gym. Some people, I’ve been guilty of it myself, will work even harder and more often when they’re not seeing results. Really, we should be doing the complete opposite.
—————————————————
❗️❗️“It is vital to remember that tissue repair and growth occur predominantly during the restoration and transition periods between training sessions and not during heavy loading phases”- Verkoshansky
—————————————————-
🗣So what’s the solution? Don’t forget to deload and implement periods of reduced training intensity/volume which promote restoration and rejuvenation.
. 📌Here are a few ways of doing it:
.
•Schoenfeld recommends a 3:1 ratio (weeks) of training to deloading as a good starting point.
.
•Incorporate daily undulating periodisation. This means that how hard you go in the gym varies daily. For example, you could have hard/heavy sessions at the start of the week, medium sessions in the middle and easy/light sessions towards the end of the week, giving your body time to recover and restore.
.
•You could start looking into tracking your heart rate variability or as you get to know your body very well, simply go hard on days you feel great, and take it easy on days you don’t. The issue with this approach for those who don’t have a good grasp on their body is that they struggle to know when they should back off or go harder.
....................................................
***As always, all of this depends on the individual! Some people need longer deload and restoration periods while others don’t need as long. Experiment and find out what works best for you.

DELOADING/RESTORATION
———————————————-
Working harder and harder and seeing no results or even the loss of progress?

Continually working out and not scheduling any rest periods or reduced training volume/intensity isn’t helping you achieve what you want to achieve in the gym. Some people, I’ve been guilty of it myself, will work even harder and more often when they’re not seeing results. Really, we should be doing the complete opposite.
—————————————————
❗️❗️“It is vital to remember that tissue repair and growth occur predominantly during the restoration and transition periods between training sessions and not during heavy loading phases”- Verkoshansky
—————————————————-
🗣So what’s the solution? Don’t forget to deload and implement periods of reduced training intensity/volume which promote restoration and rejuvenation.
. 📌Here are a few ways of doing it:
.
•Schoenfeld recommends a 3:1 ratio (weeks) of training to deloading as a good starting point.
.
•Incorporate daily undulating periodisation. This means that how hard you go in the gym varies daily. For example, you could have hard/heavy sessions at the start of the week, medium sessions in the middle and easy/light sessions towards the end of the week, giving your body time to recover and restore.
.
•You could start looking into tracking your heart rate variability or as you get to know your body very well, simply go hard on days you feel great, and take it easy on days you don’t. The issue with this approach for those who don’t have a good grasp on their body is that they struggle to know when they should back off or go harder.
....................................................
***As always, all of this depends on the individual! Some people need longer deload and restoration periods while others don’t need as long. Experiment and find out what works best for you.

Views like this are to die for! Wouldn’t you agree?! 😍

Views like this are to die for! Wouldn’t you agree?! 😍

I know I know... it’s been a few!  Coaching, getting my L1 and starting a new job has me backed up on things but going to do better!  So here you go!  With summer coming it’s sandwich time why not have something tasty on your sandwich that’s fat free and will go a bit further!  If you give this a try let me know how much you enjoyed it!! 🥪 🥪🥪.
#
#performancemacros #nutritioncoaching #nutrition #sciencebasedresults #individualcoaching #individualresults #foodprep #iifym #nutritioncoach #macros #macrocounting #flexibledieting #healthylifestyle #oneononecoaching #healthcoach #healthcoaching #everydaypeople #athletes #athlete #weightloss #musclegain #strong #buildingstronghealthybodies

I know I know... it’s been a few! Coaching, getting my L1 and starting a new job has me backed up on things but going to do better! So here you go! With summer coming it’s sandwich time why not have something tasty on your sandwich that’s fat free and will go a bit further! If you give this a try let me know how much you enjoyed it!! 🥪 🥪🥪.
#
#performancemacros #nutritioncoaching #nutrition #sciencebasedresults #individualcoaching #individualresults #foodprep #iifym #nutritioncoach #macros #macrocounting #flexibledieting #healthylifestyle #oneononecoaching #healthcoach #healthcoaching #everydaypeople #athletes #athlete #weightloss #musclegain #strong #buildingstronghealthybodies

Be sure to use my code DeezGunz25 💪 and save 50%💰 #Repost @insanelabz with @make_repost
・・・
Insane Whey is @insanelabz premium whey protein to build strength and lean muscle, it is best used before or after a workout - or anytime additional protein is beneficial. We have 60 serving jugs available or single serving to try out!
-
May 21st-22nd spend $50 after code uses and receive a drawstring and shaker!
-
#insanelabz #jointheasylum #teaminsanelabz #wheyprotein #protein #muscle #insane #greattaste #bodybuilding #supps #musclegain #fitnesslife

Be sure to use my code DeezGunz25 💪 and save 50%💰 #Repost @insanelabz with @make_repost
・・・
Insane Whey is @insanelabz premium whey protein to build strength and lean muscle, it is best used before or after a workout - or anytime additional protein is beneficial. We have 60 serving jugs available or single serving to try out!
-
May 21st-22nd spend $50 after code uses and receive a drawstring and shaker!
-
#insanelabz #jointheasylum #teaminsanelabz #wheyprotein #protein #muscle #insane #greattaste #bodybuilding #supps #musclegain #fitnesslife

You see that picture on the left? That’s what happens when you forget to love yourself.....
•
I’ve always considered myself to be a very loving, caring and giving person. But I came to a point in my  life where I gave so much of myself to my home, my marriage and my child that I completely forgot about me. Not realizing that by not taking care of me, I wasn’t really taking care of my family like I thought I was. I wasn’t giving them the best version of me only bits and pieces that were left.
•
My transformation started a long time ago and it started when I began to grow internally on a mental and spiritual level. The physical part started a year ago but even that part has just improved my mentality and confidence. •
I encourage you all to be giving and to be loving. But don’t short change people, give them and show them the best you by loving you. #transformationtuesday #transformation #mytransphormationstartstoday

You see that picture on the left? That’s what happens when you forget to love yourself.....

I’ve always considered myself to be a very loving, caring and giving person. But I came to a point in my life where I gave so much of myself to my home, my marriage and my child that I completely forgot about me. Not realizing that by not taking care of me, I wasn’t really taking care of my family like I thought I was. I wasn’t giving them the best version of me only bits and pieces that were left.

My transformation started a long time ago and it started when I began to grow internally on a mental and spiritual level. The physical part started a year ago but even that part has just improved my mentality and confidence. •
I encourage you all to be giving and to be loving. But don’t short change people, give them and show them the best you by loving you. #transformationtuesday #transformation #mytransphormationstartstoday

Today we went into Durham town center. We had a walk around and found the cathedral which was impressive. We then had some lunch at tango which was amazing! It was proper comfort food which is always a win for me and bill. Then we walked around the rest of the town center and found the castle... which is right next to the cathedral 🙈. So lots of up and down hills! I found a lovely cake place so obviously bill brought me a slice, well... two slices 🤷. I got some Oreo cake and a cookie dough stack. Bill got a brookie type creation, it was brownie, and blondie with cookies. We then came home and chilled after all that walking and went to the entertainment in the evening which was... interesting. -
Breakfast today was a raspberry crown, blueberries, raspberries and a muller light. I brought a toffee and a banana one and switched a few spoonfuls of each so made banoffee.
I had a mid morning snack of this graze box, it was pretty basic, just some chocolate drops and a bit of dried fruit really.
Lunch at tangos was the big silly philly which consisted of 2 burgers, Swiss cheese, peppers and mushroom in a sub. I had this with sweet potato fries. Bill got a cheese bomb which is a big melty pot of cheese, so I had some of that on my chips!
I had Oreo cake from the bakery, it was ok, the Oreo was a bit stale though 🤔. I’ve not found a place that does better cake than muffin break yet. I also had some of this cinnamon coke I found which is amazing!
Dinner was a salad because oddly I wasn’t very hungry 😂, I had watercress, tomato, cucumber, ham with salad cream and some grapes.
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#7monthspostpartum #fitmummy #fitmumlife #gainz #womenwholift #strength #food #foodie #iifym #fooddiary #whatiatetoday #musclegain #breastfeeding #restday #holiday #grazebox #muller #tangodurham @tangodurham #swisscheese #burger #cake #oreo #oreocake #salad #castle #stack #coke #itsallaboutthecake @itsallaboutthecake_

Today we went into Durham town center. We had a walk around and found the cathedral which was impressive. We then had some lunch at tango which was amazing! It was proper comfort food which is always a win for me and bill. Then we walked around the rest of the town center and found the castle... which is right next to the cathedral 🙈. So lots of up and down hills! I found a lovely cake place so obviously bill brought me a slice, well... two slices 🤷. I got some Oreo cake and a cookie dough stack. Bill got a brookie type creation, it was brownie, and blondie with cookies. We then came home and chilled after all that walking and went to the entertainment in the evening which was... interesting. -
Breakfast today was a raspberry crown, blueberries, raspberries and a muller light. I brought a toffee and a banana one and switched a few spoonfuls of each so made banoffee.
I had a mid morning snack of this graze box, it was pretty basic, just some chocolate drops and a bit of dried fruit really.
Lunch at tangos was the big silly philly which consisted of 2 burgers, Swiss cheese, peppers and mushroom in a sub. I had this with sweet potato fries. Bill got a cheese bomb which is a big melty pot of cheese, so I had some of that on my chips!
I had Oreo cake from the bakery, it was ok, the Oreo was a bit stale though 🤔. I’ve not found a place that does better cake than muffin break yet. I also had some of this cinnamon coke I found which is amazing!
Dinner was a salad because oddly I wasn’t very hungry 😂, I had watercress, tomato, cucumber, ham with salad cream and some grapes.
-
#7monthspostpartum #fitmummy #fitmumlife #gainz #womenwholift #strength #food #foodie #iifym #fooddiary #whatiatetoday #musclegain #breastfeeding #restday #holiday #grazebox #muller #tangodurham @tangodurham #swisscheese #burger #cake #oreo #oreocake #salad #castle #stack #coke #itsallaboutthecake @itsallaboutthecake_

Believe in yourself to keep working hard everyday! No matter how tired you are keep pushing to the pain! Lets get it! It’s Tuesday motivation world! Everyday is another day to get better!💪🏾💪🏾💯 ✅#fitnessmotivation #gymmotivation #bodybuildingmotivation #bodybuilder #powerlifting #believeinyourself #classicphysique #physique #hardwork #weightloss #cardioworkout #musclegain #nodaysoff #staypositive @ronniecoleman8 #stayfocused @themusclemagician @jerseyshoresupplements @rsmathletedoc @provenpokeco @danieldbs @nick_walker39 @kyle.wilkes  @melo4282 💪🏾💯🏋🏻‍♂️

Believe in yourself to keep working hard everyday! No matter how tired you are keep pushing to the pain! Lets get it! It’s Tuesday motivation world! Everyday is another day to get better!💪🏾💪🏾💯 ✅ #fitnessmotivation #gymmotivation #bodybuildingmotivation #bodybuilder #powerlifting #believeinyourself #classicphysique #physique #hardwork #weightloss #cardioworkout #musclegain #nodaysoff #staypositive @ronniecoleman8 #stayfocused @themusclemagician @jerseyshoresupplements @rsmathletedoc @provenpokeco @danieldbs @nick_walker39 @kyle.wilkes @melo4282 💪🏾💯🏋🏻‍♂️

I apologize for the sweaty pics but it’s a hugeeeeeeeee goal buster for me. So it was day two of cardio and I’m absolutely dead (don’t let the smiles fool you!) It took me a couple minutes more today to hit those 2 miles but I got 3 extra minutes in on the stairclimber!! The first pic was after the treadmill and the second after the stairclimber. Needless to say, I was dropping everywhere. Thank god that listening to @postmalone helped finish this out because even with the preworkout, I was feeling sluggish. Now I’m making a pot of split pea soup, walk the dog and it’s off to bed to wake up to workout with @kay_fitl1fe!
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#weightwatchersfreestyle @ww #weightlossmotivation #weightlosstransformation #weightlossjourney #musclegain #weightlossjourney2019 #weightlifting #weightlosshelp #weightlossupport #weightlossgoal #healthyeating #weightloss #losingweight #healthyliving #slimmingbooty #slimmingdown #goals #healthyrecipes #wecandoit #exercise #gymlife #911dispatcher #plussize #dispatcherlife #workoutmotivation #workout #fitbit

I apologize for the sweaty pics but it’s a hugeeeeeeeee goal buster for me. So it was day two of cardio and I’m absolutely dead (don’t let the smiles fool you!) It took me a couple minutes more today to hit those 2 miles but I got 3 extra minutes in on the stairclimber!! The first pic was after the treadmill and the second after the stairclimber. Needless to say, I was dropping everywhere. Thank god that listening to @postmalone helped finish this out because even with the preworkout, I was feeling sluggish. Now I’m making a pot of split pea soup, walk the dog and it’s off to bed to wake up to workout with @kay_fitl1fe!
...
#weightwatchersfreestyle @ww #weightlossmotivation #weightlosstransformation #weightlossjourney #musclegain #weightlossjourney2019 #weightlifting #weightlosshelp #weightlossupport #weightlossgoal #healthyeating #weightloss #losingweight #healthyliving #slimmingbooty #slimmingdown #goals #healthyrecipes #wecandoit #exercise #gymlife #911dispatcher #plussize #dispatcherlife #workoutmotivation #workout #fitbit

Been getting my gym time in in the am, but sometimes you just need some outdoor time 🌅⁣
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#fitness #fitgoals #weightloss #weightlossjourney #transformation #musclegain #weightlifting #girlswholift #fitfam #gethealthy #workinprogress #cardio #cardioishardio #healthy #slowandsteady #earlymorning #sunset #lake #haddonlake
Upper/Lower Split for strength and size 💪🏾
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The first half of the week is geared towards getting stronger in the 1-8 rep range. Strength builds muscle. There's a reason why everyone in the gym always looks the same year-in and year-out, and it's because they don't train to get stronger. On top of this, the strength you build at the start of the week allows you to eventually lift more weight later in the week for your Hypertrophy (muscle building) days.
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For the Hypertrophy days, you're working in the 8-12 rep range (sometimes all the way up to 20 reps, just not in this example). The goal is to get a pump, feel the contraction in your muscles, and trying to adding weight or reps in the given rep ranges.
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Try this workout out and let me know how it goes. Tag a gym buddy who’d do this routine with you.
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#trainwithade #workouttips #gymtips #bulking #cutting  #gainmuscle #musclegain #healthcoach #gainingmuscle #upperbodyworkout #buildmuscle #doyoueven #buildingmuscle #simeonpanda #instabodybuilding #syattfitness #justlift #powerlift #strengthtraining

Upper/Lower Split for strength and size 💪🏾
.
The first half of the week is geared towards getting stronger in the 1-8 rep range. Strength builds muscle. There's a reason why everyone in the gym always looks the same year-in and year-out, and it's because they don't train to get stronger. On top of this, the strength you build at the start of the week allows you to eventually lift more weight later in the week for your Hypertrophy (muscle building) days.
.
For the Hypertrophy days, you're working in the 8-12 rep range (sometimes all the way up to 20 reps, just not in this example). The goal is to get a pump, feel the contraction in your muscles, and trying to adding weight or reps in the given rep ranges.
.
Try this workout out and let me know how it goes. Tag a gym buddy who’d do this routine with you.
.
#trainwithade #workouttips #gymtips #bulking #cutting #gainmuscle #musclegain #healthcoach #gainingmuscle #upperbodyworkout #buildmuscle #doyoueven #buildingmuscle #simeonpanda #instabodybuilding #syattfitness #justlift #powerlift #strengthtraining

Our Sculpt Diva @theloveenasharma
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Her Beautiful Transformation Journey started at 65kg and putting in her Effort, Sweat and Tears, she ended her package with 58kg. Marching forward proudly to her new season to hit the 55kg mark.
Kudos to you and let's Grind Harder for the next season
.
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#2019goals#sgfitness#healthylifestyle#gymgoals#sculptfitnesssociety#gym#transformations#personaltrainer#sgpersonaltrainer#sgpersonaltraining#boxing#muaythai#weights#groupclasses#hiitworkout#zumba#yoga#thesculptjourney#change#functionaltraining#weightlifting#bodygoals#hustleforthatmuscle#weightlossjourney#musclegain

Our Sculpt Diva @theloveenasharma
----------------------------------
Her Beautiful Transformation Journey started at 65kg and putting in her Effort, Sweat and Tears, she ended her package with 58kg. Marching forward proudly to her new season to hit the 55kg mark.
Kudos to you and let's Grind Harder for the next season
.
.
#2019goals #sgfitness #healthylifestyle #gymgoals #sculptfitnesssociety #gym #transformations #personaltrainer #sgpersonaltrainer #sgpersonaltraining #boxing #muaythai #weights #groupclasses #hiitworkout #zumba #yoga #thesculptjourney #change #functionaltraining #weightlifting #bodygoals #hustleforthatmuscle #weightlossjourney #musclegain

Breakfast 😊
Vegetable Noodle with Honey Roasted Chicken breast
(Out of frame I hv honey roasted chicken breast 200 gm, Im not put it in this pics bcz the picture will be not beautiful lol🤭)
》when you eat protein in the morning. Protein helps the body build and repair tissues. It also assists the body in fighting infection, generating hormones and forming enzymes. You feel fuller and remain full for a longer period of time when you eat protein in the morning than you do when you eat only cereal or toast. The sustaining effects of protein include more energy plus better focus and concentration. You will likely be more efficient with your tasks and accomplish more when you have included protein in your morning meal.《
♡ Wish u all hv a nice day ♡
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#plehomemade #eatsmart #healthyfood #healthyeating #healthylifestyle #healthymeals #foodporn #foodiesofinstagram #foodie #delicious #yummy #80food20exercise #muscleup #musclefoods #mealprep #easymeals #foodblogger #healthyeatinghabits #musclegain #buildmuscle #muscle #healthybody #cleanfood #workoutfood #whatieatinaday #mealprep #foodprep #musclemeals #noodles #protein

Breakfast 😊
Vegetable Noodle with Honey Roasted Chicken breast
(Out of frame I hv honey roasted chicken breast 200 gm, Im not put it in this pics bcz the picture will be not beautiful lol🤭)
》when you eat protein in the morning. Protein helps the body build and repair tissues. It also assists the body in fighting infection, generating hormones and forming enzymes. You feel fuller and remain full for a longer period of time when you eat protein in the morning than you do when you eat only cereal or toast. The sustaining effects of protein include more energy plus better focus and concentration. You will likely be more efficient with your tasks and accomplish more when you have included protein in your morning meal.《
♡ Wish u all hv a nice day ♡
.
#plehomemade #eatsmart #healthyfood #healthyeating #healthylifestyle #healthymeals #foodporn #foodiesofinstagram #foodie #delicious #yummy #80food20exercise #muscleup #musclefoods #mealprep #easymeals #foodblogger #healthyeatinghabits #musclegain #buildmuscle #muscle #healthybody #cleanfood #workoutfood #whatieatinaday #mealprep #foodprep #musclemeals #noodles #protein

Squat day done! First day back after getting my ass kicked by a nasty cold all last week, hello quad pump!

#wodbottom #wodbottomambassador @wodbottom #quadpump #legday #squats #quadzilla #liftheavy #womenwholift #womenwithmuscles #gym #fitspo #getstrong #vancityfitness #vancityfitfam #fitfluential #musclegain

Squat day done! First day back after getting my ass kicked by a nasty cold all last week, hello quad pump!

#wodbottom #wodbottomambassador @wodbottom #quadpump #legday #squats #quadzilla #liftheavy #womenwholift #womenwithmuscles #gym #fitspo #getstrong #vancityfitness #vancityfitfam #fitfluential #musclegain

If you don’t know your body type take my quiz. Link in bio @stephencampolo -
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INCREASE YOUR NATURAL GROWTH HORMONE by @lionstrengthfitness
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These tips will increase your HGH
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Focus on compounds and your on your way.
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#musclescience #gymfit #naturalbodybuilding #workoutroutine #exercise #nutrition #weightgain #musclebuilding #musclegain #muscle #fitnessfam #buildmuscle #musclebuilding #getshredded #jacked #armworkout #liftweights #upperbody #trainlikeabeast #trainhardorgohome #bulkseason #musclemass #naturalbodybuilder #musclegains #lowerbody #journeytofit #workouttips #fittips #fitsagram #fitnessmotivation
Before this nutrition, I struggled to eat breakfast. If I did, it was a slice of toast running out the door or a coffee on the way to school. I was tired ALL the time. My metabolism had crashed. I was fluffy and puffy. I had lost all confidence. 🙅🏻‍♀️
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Now all I do is sip on a yummy superfood smoothie every morning, nourish my body with solid nutrients and vitamins and let the system run the show. I swear, this system was MADE for busy people! 🙌🏼
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I have ALL the energy. I have been able to maintain a comfy weight without living at the gym. My metabolism has skyrocketed and I can say I now feel good in the mirror! 💃 -
Friends, it really can be this simple, 
I promise.😘

Before this nutrition, I struggled to eat breakfast. If I did, it was a slice of toast running out the door or a coffee on the way to school. I was tired ALL the time. My metabolism had crashed. I was fluffy and puffy. I had lost all confidence. 🙅🏻‍♀️
-
Now all I do is sip on a yummy superfood smoothie every morning, nourish my body with solid nutrients and vitamins and let the system run the show. I swear, this system was MADE for busy people! 🙌🏼
-
I have ALL the energy. I have been able to maintain a comfy weight without living at the gym. My metabolism has skyrocketed and I can say I now feel good in the mirror! 💃 -
Friends, it really can be this simple,
I promise.😘

Not all calories are created equal.Different foods go through different metabolic pathways in your body.They can have vastly different effects on your hunger, hormones and the number of calories you burn.Here are some weight-loss-friendly foods that are supported by science:
..
🥬Leafy greens -- are an excellent addition to your weight loss diet. Not only are they low in calories but also high in fiber that helps keep you feeling full.
..
🐟Salmon -- is high in both protein and omega-3 fatty acids, making it a good choice for a healthy weight loss diet.
..
🥠Beans and legumes -- are a good addition to your weight loss diet. They’re both high in protein and fiber, contributing to feelings of fullness and a lower calorie intake.
..
🥑Avocados -- are a good example of a healthy fat source you can include in your diet while trying to lose weight. Just make sure to keep your intake moderate.
..
🌱Chia seeds -- are very high in fiber, which fills you up and reduces appetite. For this reason, they can be useful on a weight loss diet.

Combining nutrition and exercise together for a healthy you. 😇Click the link in the bio to get 2 weeks ELAVAIT PRO for FREE 📕

#elavait #health #loveit #healthy #avocadotoast #powerfood #healthyfood #instafood #nomnomnomnom #brunch #fitfood #foodpic #lifestyle #healthylife #lovelife #yummy #vegan #paleo #keto #sportsnutrition #diet #vegetarian #balanceddiet #meal #healthymeal #mealprepideas #losefat #gains #musclegain #weightloss

Not all calories are created equal.Different foods go through different metabolic pathways in your body.They can have vastly different effects on your hunger, hormones and the number of calories you burn.Here are some weight-loss-friendly foods that are supported by science:
..
🥬Leafy greens -- are an excellent addition to your weight loss diet. Not only are they low in calories but also high in fiber that helps keep you feeling full.
..
🐟Salmon -- is high in both protein and omega-3 fatty acids, making it a good choice for a healthy weight loss diet.
..
🥠Beans and legumes -- are a good addition to your weight loss diet. They’re both high in protein and fiber, contributing to feelings of fullness and a lower calorie intake.
..
🥑Avocados -- are a good example of a healthy fat source you can include in your diet while trying to lose weight. Just make sure to keep your intake moderate.
..
🌱Chia seeds -- are very high in fiber, which fills you up and reduces appetite. For this reason, they can be useful on a weight loss diet.

Combining nutrition and exercise together for a healthy you. 😇Click the link in the bio to get 2 weeks ELAVAIT PRO for FREE 📕

#elavait #health #loveit #healthy #avocadotoast #powerfood #healthyfood #instafood #nomnomnomnom #brunch #fitfood #foodpic #lifestyle #healthylife #lovelife #yummy #vegan #paleo #keto #sportsnutrition #diet #vegetarian #balanceddiet #meal #healthymeal #mealprepideas #losefat #gains #musclegain #weightloss

dinner was quick and simple👩‍🍳got together some cut up veggies that I had in the fridge, shrimp, and #caulirice and threw ‘em in a pan. All I cooked with was bone 🦴 broth. Some extra micros— broccoli 🥦 sprouts. The fat source was avocado 🥑 (obviously, what else😅)and on the bottom was white jasmine rice 🍚. Season with whatever you fancy 💁‍♀️

dinner was quick and simple👩‍🍳got together some cut up veggies that I had in the fridge, shrimp, and #caulirice and threw ‘em in a pan. All I cooked with was bone 🦴 broth. Some extra micros— broccoli 🥦 sprouts. The fat source was avocado 🥑 (obviously, what else😅)and on the bottom was white jasmine rice 🍚. Season with whatever you fancy 💁‍♀️

Eating healthy does not have to lighten your wallet. There are of course cost ranges depending on brand and cut of meat etc. but, these are the averages.
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Meagan Nelson presented this data today in her talk on Protein Proliferation.

Eating healthy does not have to lighten your wallet. There are of course cost ranges depending on brand and cut of meat etc. but, these are the averages.
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Meagan Nelson presented this data today in her talk on Protein Proliferation.

A little shoulder separation never hurt nobody

A little shoulder separation never hurt nobody