#musclegrowth photos & videos

174.1k Posts

A true friend accepts who you are, but also helps you become who you should be/wanna be! –
Today I was highly debating a rest day to finally get some relaxing time In with my pups and relax my muscles a bit! but my bestie knows me best and knows the goals I wanna achieve and got my booty into the gym!  And I’m so grateful she did because its always one of my favorite workouts when my bestie is training a long side of me! Thanks @liversfett for always pushing me to be my best self and to reach my goals daily! Don’t know where I’d be without you! P.s. she’s also the one that convinced me to start my fitness IG! –
Who’s your bestie that inspires you and pushing you to achieve your goals! Tag them below to show them some love! 
Outfit: @gymshark @gymsharkwomen Flex Sports Bra &  Energy Seamless Leggings ––
@1upnutrition supplements: code NEVE 
@alphapackfitness : code NEVE

A true friend accepts who you are, but also helps you become who you should be/wanna be! –
Today I was highly debating a rest day to finally get some relaxing time In with my pups and relax my muscles a bit! but my bestie knows me best and knows the goals I wanna achieve and got my booty into the gym! And I’m so grateful she did because its always one of my favorite workouts when my bestie is training a long side of me! Thanks @liversfett for always pushing me to be my best self and to reach my goals daily! Don’t know where I’d be without you! P.s. she’s also the one that convinced me to start my fitness IG! –
Who’s your bestie that inspires you and pushing you to achieve your goals! Tag them below to show them some love!
Outfit: @gymshark @gymsharkwomen Flex Sports Bra & Energy Seamless Leggings ––
@1upnutrition supplements: code NEVE
@alphapackfitness : code NEVE

What’s the best way to grow muscle?⁣⁣
⁣⁣
Every time I get asked this question, I tend to muddle it up with too much info 👎🏻 ⁣
To keep it simple: ⁣⁣
⁣⁣
1. Eat enough, or at a surplus 🍌⁣⁣
2. Make sure you’re eating enough protein 🥩⁣⁣
3. Use compound movements 🏋🏼‍♀️⁣⁣
⁣⁣
Above is a video of one of my favorite glute targeting compounds; the sumo squat 🏋🏼‍♀️! I like this one specifically because you can FEEL it working 💪🏻⁣⁣
⁣⁣
Compounds are the best for growing muscles because they use more muscles during the lift, which allows you to lift more 👆🏻weight safely. To grow muscles you have to reach ‘progressive overload’ or basically tire out your muscles 😴. ⁣
⁣
There are tons of ways to grow muscles 💪🏻, but compounds are more efficient ⌛️, so next time you head to the gym, try and get under a barbell especially if you’re trying to grow those gloots ladies 😉

What’s the best way to grow muscle?⁣⁣
⁣⁣
Every time I get asked this question, I tend to muddle it up with too much info 👎🏻 ⁣
To keep it simple: ⁣⁣
⁣⁣
1. Eat enough, or at a surplus 🍌⁣⁣
2. Make sure you’re eating enough protein 🥩⁣⁣
3. Use compound movements 🏋🏼‍♀️⁣⁣
⁣⁣
Above is a video of one of my favorite glute targeting compounds; the sumo squat 🏋🏼‍♀️! I like this one specifically because you can FEEL it working 💪🏻⁣⁣
⁣⁣
Compounds are the best for growing muscles because they use more muscles during the lift, which allows you to lift more 👆🏻weight safely. To grow muscles you have to reach ‘progressive overload’ or basically tire out your muscles 😴. ⁣

There are tons of ways to grow muscles 💪🏻, but compounds are more efficient ⌛️, so next time you head to the gym, try and get under a barbell especially if you’re trying to grow those gloots ladies 😉

✖️STOP PURSUING BALANCE✖️
⠀
The idea of “perfect balance” is a total fallacy. Especially if you’re someone who is or strives to be a high achiever.
⠀
If you’re trying to perform the best you can in an area of your life, there will most likely be another area suffering. The key here is to be aware of that and know that is perfectly okay and completely normal. It is a fallacy to expect complete balance at all times.
⠀
If you’re heavily focused on improving your fitness, you may very well have other areas of your life that are “suffering.” It just might be the “season” of a particular area of your life. You'll have seasons of your family, fitness, business, academics, etc. Just like we have the seasons of fall, winter, spring, and summer.
⠀
You might have had a period of time where you were focused purely on building your business or furthering your career. And in doing so other areas of your life fell behind and "suffered." Again, this was just a season of your life as you had to let go of other things to pursue your career to the fullest extent possible.
⠀
There will be areas of life that spike above the rest as we move through the ebbs and flow of life.
⠀
So don’t beat yourself up about not attaining a sense of “balance” in your life if one area is flourishing and another is suffering.

You've probably been told it's "bad" if you don't have balance in your life and it's something you should strive to have. However, as you can see that's further from the truth.
⠀
Nothing has to completely give, but the moment you're fully focusing on one thing, the other has to suffer because you're not spending time on that thing in the moment, and that's okay.
⠀
Just be aware, have the capacity to remain present in the moment, and be fully engaged in what you're focusing on. Present people are who make the biggest impact and have the best performance in the moment. Remember that.

✖️STOP PURSUING BALANCE✖️

The idea of “perfect balance” is a total fallacy. Especially if you’re someone who is or strives to be a high achiever.

If you’re trying to perform the best you can in an area of your life, there will most likely be another area suffering. The key here is to be aware of that and know that is perfectly okay and completely normal. It is a fallacy to expect complete balance at all times.

If you’re heavily focused on improving your fitness, you may very well have other areas of your life that are “suffering.” It just might be the “season” of a particular area of your life. You'll have seasons of your family, fitness, business, academics, etc. Just like we have the seasons of fall, winter, spring, and summer.

You might have had a period of time where you were focused purely on building your business or furthering your career. And in doing so other areas of your life fell behind and "suffered." Again, this was just a season of your life as you had to let go of other things to pursue your career to the fullest extent possible.

There will be areas of life that spike above the rest as we move through the ebbs and flow of life.

So don’t beat yourself up about not attaining a sense of “balance” in your life if one area is flourishing and another is suffering.

You've probably been told it's "bad" if you don't have balance in your life and it's something you should strive to have. However, as you can see that's further from the truth.

Nothing has to completely give, but the moment you're fully focusing on one thing, the other has to suffer because you're not spending time on that thing in the moment, and that's okay.

Just be aware, have the capacity to remain present in the moment, and be fully engaged in what you're focusing on. Present people are who make the biggest impact and have the best performance in the moment. Remember that.

Who struggles to feel their lats during back exercises?
_
There are plenty of good lat activation exercises out there, but those don’t always work. And maybe you feel one side, but still struggle to feel the other side.
_
Some people just neurologically have issues activating certain muscles. So if that’s the case, let’s try something new. Instead of isolating the lats as a single muscle, let’s INTEGRATE them into a system of muscles that like to work together. In my opinion that’s one of the best ways to create an actual neurological change that will help get certain muscles fired up.
_
In this video I’m targeting my left lat as that’s usually the side people tend to have a hard time connecting with.
_
Here’s the setup:
_
1. Start with your feet at shoulder width, then take a half step forward with your left foot. Make sure you can sense your left heel, and right big toe/inner arch of your foot.
2. While holding your hands out in front of you, with a band in your left hand, exhale out of your mouth to pull your ribs down so that your back rounds forward a little bit.
3. Breathe in through your nose, trying to expand your mid back with air.
4. Exhale out of your mouth and pull back with your left hand and reach forward with your right as far as possible.
5. Hold this position for 1-2 seconds, squeezing your left lat as hard as possible and reaching forward with the right.
6. Slowing return to the starting position as you inhale through your nose.
7. Repeat this for as many reps as needed to get your lats fired up like you’ve never felt them before 🔥🔥🔥
_
And just like that you used SEVERAL muscles to help you find that left lat 🤯
_
The human body is VERY interconnected. Many components (especially muscles) have functional relationships, so they like to work together. In my experience a lot of issues can be solved when you actually look beyond the specific area where the “problem” is 🤔
_
If you guys try this out let me know how you like it!!

Who struggles to feel their lats during back exercises?
_
There are plenty of good lat activation exercises out there, but those don’t always work. And maybe you feel one side, but still struggle to feel the other side.
_
Some people just neurologically have issues activating certain muscles. So if that’s the case, let’s try something new. Instead of isolating the lats as a single muscle, let’s INTEGRATE them into a system of muscles that like to work together. In my opinion that’s one of the best ways to create an actual neurological change that will help get certain muscles fired up.
_
In this video I’m targeting my left lat as that’s usually the side people tend to have a hard time connecting with.
_
Here’s the setup:
_
1. Start with your feet at shoulder width, then take a half step forward with your left foot. Make sure you can sense your left heel, and right big toe/inner arch of your foot.
2. While holding your hands out in front of you, with a band in your left hand, exhale out of your mouth to pull your ribs down so that your back rounds forward a little bit.
3. Breathe in through your nose, trying to expand your mid back with air.
4. Exhale out of your mouth and pull back with your left hand and reach forward with your right as far as possible.
5. Hold this position for 1-2 seconds, squeezing your left lat as hard as possible and reaching forward with the right.
6. Slowing return to the starting position as you inhale through your nose.
7. Repeat this for as many reps as needed to get your lats fired up like you’ve never felt them before 🔥🔥🔥
_
And just like that you used SEVERAL muscles to help you find that left lat 🤯
_
The human body is VERY interconnected. Many components (especially muscles) have functional relationships, so they like to work together. In my experience a lot of issues can be solved when you actually look beyond the specific area where the “problem” is 🤔
_
If you guys try this out let me know how you like it!!

Killed arms today 💪🏻im sooo happy to be getting back into my routine! It feels so good to be back in the gym, and now im pushing myself more than ever before. The gym isn't just an obssesion, it's a lifestyle 🦈💙
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#gym #gymrat #gymlife #fit #fitgirls #fitness #fitnessblog #lifting #girlswholift #yeahilift #weightlifting #exercise #nike #giantfitness #crunchdelran #booty #squats #legs #musclegrowth #bodypositvity #legday #muscle #gainingweightiscool #gymshark #gymsharkwomen #ghostlifestyle #beseen #arms #bisandtris

Killed arms today 💪🏻im sooo happy to be getting back into my routine! It feels so good to be back in the gym, and now im pushing myself more than ever before. The gym isn't just an obssesion, it's a lifestyle 🦈💙
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.
.
.
.
#gym #gymrat #gymlife #fit #fitgirls #fitness #fitnessblog #lifting #girlswholift #yeahilift #weightlifting #exercise #nike #giantfitness #crunchdelran #booty #squats #legs #musclegrowth #bodypositvity #legday #muscle #gainingweightiscool #gymshark #gymsharkwomen #ghostlifestyle #beseen #arms #bisandtris

#Repost @jameskewfitness
• • • • • •
The first step to calculate your calorie intake is to find out your body weight in pounds. If you only know your weight in kilos, you can multiply by 2.2 to get the number of pounds.⁣⁣⁣⁣
⁣⁣⁣⁣
To LOSE weight - multiply your weight in pounds by 11-13. Go for the lower end of the range if you're pretty inactive and the higher end of the range if you are very active. ⁣⁣⁣⁣
⁣⁣⁣⁣
If you're significantly overweight, you may be better off calculating your calorie target based upon your GOAL body weight. Be aware that this approach may result in faster weight loss, but it also may make the diet harder to stick to, and thus harm your progress in the long run.⁣⁣⁣⁣
⁣⁣⁣⁣
To MAINTAIN your weight, multiply your body weight by 14-15.⁣⁣⁣⁣
⁣⁣⁣⁣
To GAIN weight, multiply by 16-20. (Again shoot for the lower end of the range if you're inactive and the higher end of the range if you're very active.)⁣⁣⁣⁣
⁣⁣⁣⁣
The number that you get after doing the calculation is only an ESTIMATE!⁣⁣⁣⁣
⁣⁣⁣
Metabolic rate varies between individuals, so you will need to track your intake and adjust based on how your own individual weight responds.⁣⁣⁣⁣
⁣⁣⁣⁣
Finally, remember that doing only 1 or 2 weigh ins a week is NOT going to give you a good idea of how your weight is responding to a given calorie intake.⁣⁣⁣⁣
⁣⁣⁣⁣
Scale weight can bounce around a LOT from day to day due to water weight fluctuations (not fat!). ⁣⁣⁣⁣
⁣⁣⁣⁣
I'd advise that you take an average of your weekly to weigh-ins, and compare that to the following weeks average⁣⁣.⁣⁣
⁣⁣⁣⁣
This will give you a much better idea of the true direction of weight change, and you can then adjust your calorie intake in response to that change.⁣⁣⁣⁣
--⁣⁣
Download your FREE guide 'The 5 Fundamentals of Fat Loss' - link in bio ⁣⁣
⁣⁣
Got a question? Comment below or DM me!⁣⁣
⁣⁣
#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 #nutribol

#Repost @jameskewfitness
• • • • • •
The first step to calculate your calorie intake is to find out your body weight in pounds. If you only know your weight in kilos, you can multiply by 2.2 to get the number of pounds.⁣⁣⁣⁣
⁣⁣⁣⁣
To LOSE weight - multiply your weight in pounds by 11-13. Go for the lower end of the range if you're pretty inactive and the higher end of the range if you are very active. ⁣⁣⁣⁣
⁣⁣⁣⁣
If you're significantly overweight, you may be better off calculating your calorie target based upon your GOAL body weight. Be aware that this approach may result in faster weight loss, but it also may make the diet harder to stick to, and thus harm your progress in the long run.⁣⁣⁣⁣
⁣⁣⁣⁣
To MAINTAIN your weight, multiply your body weight by 14-15.⁣⁣⁣⁣
⁣⁣⁣⁣
To GAIN weight, multiply by 16-20. (Again shoot for the lower end of the range if you're inactive and the higher end of the range if you're very active.)⁣⁣⁣⁣
⁣⁣⁣⁣
The number that you get after doing the calculation is only an ESTIMATE!⁣⁣⁣⁣
⁣⁣⁣
Metabolic rate varies between individuals, so you will need to track your intake and adjust based on how your own individual weight responds.⁣⁣⁣⁣
⁣⁣⁣⁣
Finally, remember that doing only 1 or 2 weigh ins a week is NOT going to give you a good idea of how your weight is responding to a given calorie intake.⁣⁣⁣⁣
⁣⁣⁣⁣
Scale weight can bounce around a LOT from day to day due to water weight fluctuations (not fat!). ⁣⁣⁣⁣
⁣⁣⁣⁣
I'd advise that you take an average of your weekly to weigh-ins, and compare that to the following weeks average⁣⁣.⁣⁣
⁣⁣⁣⁣
This will give you a much better idea of the true direction of weight change, and you can then adjust your calorie intake in response to that change.⁣⁣⁣⁣
--⁣⁣
Download your FREE guide 'The 5 Fundamentals of Fat Loss' - link in bio ⁣⁣
⁣⁣
Got a question? Comment below or DM me!⁣⁣
⁣⁣
#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 #nutribol

Life will only change when you become more committed to your dreams than you are to your comfort zone ✨
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Won’t you join me GlitterU.com?

Life will only change when you become more committed to your dreams than you are to your comfort zone ✨
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.
Won’t you join me GlitterU.com?

Been having my girl film a lot of the workout videos i’ve been posting which has been super helpful. Just wanted to give her some public recognition and love ❤️.

Been having my girl film a lot of the workout videos i’ve been posting which has been super helpful. Just wanted to give her some public recognition and love ❤️.

"Bodybuilding is much like any other sport. To be successful, you must dedicate yourself 100% to your training, diet and mental approach." - @schwarzenegger
Not that im a body builder YET lol but good quote - a quick selfie from last nights Delt Destroyer! and lil Chest and Tris 💪
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#shoulderday #physique #fitness #chestworkout #gains #musclegrowth #femalephysique #healthyliving #healthylifestyle #cleaneating #cheatmeal #triceps #delts #nikepro #workoutdemo #muscles #hustle #girlswholift #weightlifting #compoundlifts #trainingday #girlswithtattoos #revolution #deadlift #musclegains #coreworkout #weightlossjourney #gymwear #tattooedgirls

"Bodybuilding is much like any other sport. To be successful, you must dedicate yourself 100% to your training, diet and mental approach." - @schwarzenegger
Not that im a body builder YET lol but good quote - a quick selfie from last nights Delt Destroyer! and lil Chest and Tris 💪
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#shoulderday #physique #fitness #chestworkout #gains #musclegrowth #femalephysique #healthyliving #healthylifestyle #cleaneating #cheatmeal #triceps #delts #nikepro #workoutdemo #muscles #hustle #girlswholift #weightlifting #compoundlifts #trainingday #girlswithtattoos #revolution #deadlift #musclegains #coreworkout #weightlossjourney #gymwear #tattooedgirls

#Repost @joshwdubs
・・・
It’s National EMSculpt Week and the #celebrities are coming out to get in on the action! What other aesthetic treatment out there has this much buzz?! “Nobody” 🎼 😉 @keithsweat
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#emsculpt #emsculptweek #celebrity #keithsweat #gunshow #artist #musician #nobody #sixpackabs #musclegrowth #hardbody #nationalemsculptweek #ripped #toned #core #corestrength #abs #absworkout #menshealth #strong #strength #balance #energy #stamina #muscle #fat #buildmuscle #burnfat

#Repost @joshwdubs
・・・
It’s National EMSculpt Week and the #celebrities are coming out to get in on the action! What other aesthetic treatment out there has this much buzz?! “Nobody” 🎼 😉 @keithsweat
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.
#emsculpt #emsculptweek #celebrity #keithsweat #gunshow #artist #musician #nobody #sixpackabs #musclegrowth #hardbody #nationalemsculptweek #ripped #toned #core #corestrength #abs #absworkout #menshealth #strong #strength #balance #energy #stamina #muscle #fat #buildmuscle #burnfat

Do you ever drink smoothies as a tool to hitting your macros?🤔
-
Comment down below your smoothie recipe👇🏻
-
Tag your gym buddies👇🏻
-
Smoothies are a great way of making nutritious foods taste absolutely delicious. They can also be a great way to get lots of calories in whilst bulking or fill you up on low calories whilst cutting🥤
-
The top smoothie is a great example that will fill you up on low calories because the berries contain a high fibre content and thicken up the shake, it also contains the lower calorie almond milk to save calories🍓
-
You could also add spinach or kale to your smoothies if you find it difficult to get your greens in🥬
-
The middle smoothie is a great example of a bulking shake that is higher in calories but still highly nutritious from the choice of carbs sources. Whilst the bottom smoothie is simply just a yolo smoothie if your having a cheat day😋
-
An example of a smoothie that I have been having recently is 37.5g white chocolate protein, 15g almonds, 120g mixed berries and a handful of spinach. I do not like spinach nor almonds but this gives me a great opportunity to add healthy fats and highly nutritious greens into my diet without tasting them. This shake equates to 420 calories🔥
#proteinshakes #proteinshake#smoothierecipe #smoothierecipes#massgainer #bulkingfood #dietfoods#losefat#gainmuscle #buildmuscle#musclegain #leanprotein#hypertrophy #trainsmart#musclegrowth#summershredding #musclefood#leanbody #gainingmuscle#leangains #musclescience #iifym#intermittentfasting#caloriedeficit #countingcalories#musclemass #gymworkout#getshredded
by @foodandfit101

Do you ever drink smoothies as a tool to hitting your macros?🤔
-
Comment down below your smoothie recipe👇🏻
-
Tag your gym buddies👇🏻
-
Smoothies are a great way of making nutritious foods taste absolutely delicious. They can also be a great way to get lots of calories in whilst bulking or fill you up on low calories whilst cutting🥤
-
The top smoothie is a great example that will fill you up on low calories because the berries contain a high fibre content and thicken up the shake, it also contains the lower calorie almond milk to save calories🍓
-
You could also add spinach or kale to your smoothies if you find it difficult to get your greens in🥬
-
The middle smoothie is a great example of a bulking shake that is higher in calories but still highly nutritious from the choice of carbs sources. Whilst the bottom smoothie is simply just a yolo smoothie if your having a cheat day😋
-
An example of a smoothie that I have been having recently is 37.5g white chocolate protein, 15g almonds, 120g mixed berries and a handful of spinach. I do not like spinach nor almonds but this gives me a great opportunity to add healthy fats and highly nutritious greens into my diet without tasting them. This shake equates to 420 calories🔥
#proteinshakes #proteinshake #smoothierecipe #smoothierecipes #massgainer #bulkingfood #dietfoods #losefat #gainmuscle #buildmuscle #musclegain #leanprotein #hypertrophy #trainsmart #musclegrowth #summershredding #musclefood #leanbody #gainingmuscle #leangains #musclescience #iifym #intermittentfasting #caloriedeficit #countingcalories #musclemass #gymworkout #getshredded
by @foodandfit101

CHEST/TRICEPS 😊 ⁣⁣
⁣⁣
PR’d today on some exercises because I’m feeling healthy, confident, and working towards goals. Again, go in feeling confident that you can do it. 👏🏼 Then DO IT. 👏🏼⁣⁣
⁣⁣ ⁣⁣
Today’s Workout:⁣⁣
1️⃣ BB Bench Press- 1 x 10, 1 x 8, 1 x 6, 1 x 4, 1 x 2 (increased weight each set) ⁣⁣
2️⃣ DB Bench Press- 3 x 8 ⁣⁣
3️⃣ Plate Press- 3 x 6 ⁣
4️⃣Assisted Tricep Dips- 3 x 8⁣⁣
5️⃣Unassisted Tricep Dip- 1 x 1 😂😂😂👏🏼 ⁣⁣
6️⃣Tricep Cable Extensions- 3 x 8 ⁣⁣
7️⃣One Arm Tricep Cable Extensions- 2 x 6 (looks easy, but it should definitely 🔥🔥🔥) ⁣⁣
⁣⁣
⁣⁣
Enjoy the burn 🙌🏼 Get those arms lookin good for 👙 season ⁣and 🍹 holdin’ ⁣
⁣⁣
⁣⁣
#chestday #chestworkout #triceps #armday #jednorthwomen #confidence #gymgirls #fitlife #weights #gymvideos #gains #healthy #workout #musclegrowth #motivation

CHEST/TRICEPS 😊 ⁣⁣
⁣⁣
PR’d today on some exercises because I’m feeling healthy, confident, and working towards goals. Again, go in feeling confident that you can do it. 👏🏼 Then DO IT. 👏🏼⁣⁣
⁣⁣ ⁣⁣
Today’s Workout:⁣⁣
1️⃣ BB Bench Press- 1 x 10, 1 x 8, 1 x 6, 1 x 4, 1 x 2 (increased weight each set) ⁣⁣
2️⃣ DB Bench Press- 3 x 8 ⁣⁣
3️⃣ Plate Press- 3 x 6 ⁣
4️⃣Assisted Tricep Dips- 3 x 8⁣⁣
5️⃣Unassisted Tricep Dip- 1 x 1 😂😂😂👏🏼 ⁣⁣
6️⃣Tricep Cable Extensions- 3 x 8 ⁣⁣
7️⃣One Arm Tricep Cable Extensions- 2 x 6 (looks easy, but it should definitely 🔥🔥🔥) ⁣⁣
⁣⁣
⁣⁣
Enjoy the burn 🙌🏼 Get those arms lookin good for 👙 season ⁣and 🍹 holdin’ ⁣
⁣⁣
⁣⁣
#chestday #chestworkout #triceps #armday #jednorthwomen #confidence #gymgirls #fitlife #weights #gymvideos #gains #healthy #workout #musclegrowth #motivation

There are a lot of factors that we need to consider when discussing muscle growth. It not simply about going to the gym and lifting the heaviest weight. Muscle takes a long time to grow. Your body can only put on 1-2 lbs of lean muscle every 30 days. If you gain 5 lbs in a month and think it’s all muscle then you have the concept completely wrong. It’s a slow anabolic process which only works if you are patient and train effectively. Start with the basics and select the best compound exercises such as squats, deadlifts, bench press, etc for your routine. Begin your sets with a lighter weight and continue to add weight as your progress with your sets. Ideally, you want the weight to decrease your reps and not fatigue. Once you become comfortable with an exercise, modify the exercise to make it more difficult. A simple modification is improving form or increasing time under tension. Lastly, give your muscles adequate time to heal and grow. Studies have shown that protein synthesis is increased when essential amino acids + carbs are ingested following weight resistance exercise. There are 4 simple steps you can incorporate today into your routine for better results! Lift hard, but more importantly, lift smart! Thanks @strengthcoachtherapy 
#fitness #fitnessmotivation #yoga #meditation #nutrition #health #healthylifestyle #wellness #mentalhealth #motivation #mentality #happy #happiness #determination #strong #gains #awareness #diet #dedication #mindfulness #positivevibes #gym #confidence #strength #athlete #train #muscle #musclegrowth

There are a lot of factors that we need to consider when discussing muscle growth. It not simply about going to the gym and lifting the heaviest weight. Muscle takes a long time to grow. Your body can only put on 1-2 lbs of lean muscle every 30 days. If you gain 5 lbs in a month and think it’s all muscle then you have the concept completely wrong. It’s a slow anabolic process which only works if you are patient and train effectively. Start with the basics and select the best compound exercises such as squats, deadlifts, bench press, etc for your routine. Begin your sets with a lighter weight and continue to add weight as your progress with your sets. Ideally, you want the weight to decrease your reps and not fatigue. Once you become comfortable with an exercise, modify the exercise to make it more difficult. A simple modification is improving form or increasing time under tension. Lastly, give your muscles adequate time to heal and grow. Studies have shown that protein synthesis is increased when essential amino acids + carbs are ingested following weight resistance exercise. There are 4 simple steps you can incorporate today into your routine for better results! Lift hard, but more importantly, lift smart! Thanks @strengthcoachtherapy
#fitness #fitnessmotivation #yoga #meditation #nutrition #health #healthylifestyle #wellness #mentalhealth #motivation #mentality #happy #happiness #determination #strong #gains #awareness #diet #dedication #mindfulness #positivevibes #gym #confidence #strength #athlete #train #muscle #musclegrowth

•••
Food is fuel 💪🏼
.
🥑The food you eat everyday dictates how your body will function. Be as consistent as you can, but allow yourself to be present in the moments you have with the people you love. .
. 🥞Don’t forget to eat the foods you enjoy just don’t go overboard with it. Everything in moderation. .
🔥Life’s worth more than having abs, the number of the scale or how lean you got over the summer. .
.
💥The food you eat should fuel you, but you gotta treat yo self too.
.
.
.
#food #fitness  #wellness #motivation #progressnotperfection #gymlife #musclegrowth #balance  #fitnessmotivation #mobility #consistency #flex #fitcouple #healthyliving #fatloss #mentalgrowth #powerlifting #paleo #keto #macros #IIFYM #healthyhabits #nutritiontips #strong #eattothrive #gains #strength #flexiblelifestyle  #cultivatingstrngth

•••
Food is fuel 💪🏼
.
🥑The food you eat everyday dictates how your body will function. Be as consistent as you can, but allow yourself to be present in the moments you have with the people you love. .
. 🥞Don’t forget to eat the foods you enjoy just don’t go overboard with it. Everything in moderation. .
🔥Life’s worth more than having abs, the number of the scale or how lean you got over the summer. .
.
💥The food you eat should fuel you, but you gotta treat yo self too.
.
.
.
#food #fitness #wellness #motivation #progressnotperfection #gymlife #musclegrowth #balance #fitnessmotivation #mobility #consistency #flex #fitcouple #healthyliving #fatloss #mentalgrowth #powerlifting #paleo #keto #macros #IIFYM #healthyhabits #nutritiontips #strong #eattothrive #gains #strength #flexiblelifestyle #cultivatingstrngth

✨I Choose Growth✨
.
Left: December 31, 2018.
Right: May 17, 2019
.
For 5 months, I quit “cutting”. I ate more food. Loosened the reigns.
.
I leaned into growth. I chose to focus on building, rather than shaping. And though it’s been five months of slow progress, I have made progress.
.
Your strength will come when you commit to it. It takes grit, work, and patience. But it will come. 💛
.
.
.
#squatbenchdeadlift #girlswhopowerlift #healthyfood #megsquats #onestrongbitch #progress #progresspic #girlgainz #strongerbytheday #strongnotskinny💪 #strongwomen #stayhydrated💦 #strongerbythedaysquad #musclegrowth #growthmindset

✨I Choose Growth✨
.
Left: December 31, 2018.
Right: May 17, 2019
.
For 5 months, I quit “cutting”. I ate more food. Loosened the reigns.
.
I leaned into growth. I chose to focus on building, rather than shaping. And though it’s been five months of slow progress, I have made progress.
.
Your strength will come when you commit to it. It takes grit, work, and patience. But it will come. 💛
.
.
.
#squatbenchdeadlift #girlswhopowerlift #healthyfood #megsquats #onestrongbitch #progress #progresspic #girlgainz #strongerbytheday #strongnotskinny 💪 #strongwomen #stayhydrated 💦 #strongerbythedaysquad #musclegrowth #growthmindset

BEST WAY TO ISOLATE CHEST (UPPER CHEST FOCUS) by @leroynewyen

SAVE this for your next chest workout 💾

1️⃣ Set the cables low, take one or two steps forward until you feel the stretch of your pecs. Plant and position your feet into a staggered stance.

2️⃣ You want your shoulder blades to be retracted and depressed (exactly as they would be in a bench press), you’ll have stronger contraction in your chest than you would if you round your back forward.

3️⃣ EXERNALLY rotate the shoulders in which you want to put the pec in its most lengthened position before executing the FLY.

4️⃣ Execute the FLY - Draw the cables up and across at the same time while pulling the insides of your elbows together. Again, make sure feel the hard CONTRACTION in your upper pec.

5️⃣ INTERNALLY rotate your shoulders and elbows until your hand position reaches at the top, where your thumbs are facing next to each other.

6️⃣ Then on the negatives you want to reverse the motion (slow and controlled) back down to the bottom, allowing your pecs to stretch while externally rotating at the same time.

Hope this helps! I personally find this to be very effective especially since my chest is my weak point.

Credits to @jeffnippard

#chestworkout #chestflys #cableworkout #exerciseoftheday #workouttips #hypertrophy #musclegrowth #buildmuscles #trainingtips #exercisetips #chesttraining #fitnesstips #gymshark #gymsharktrain #upperbodyworkout #chestdayeveryday #chestdayworkout

BEST WAY TO ISOLATE CHEST (UPPER CHEST FOCUS) by @leroynewyen

SAVE this for your next chest workout 💾

1️⃣ Set the cables low, take one or two steps forward until you feel the stretch of your pecs. Plant and position your feet into a staggered stance.

2️⃣ You want your shoulder blades to be retracted and depressed (exactly as they would be in a bench press), you’ll have stronger contraction in your chest than you would if you round your back forward.

3️⃣ EXERNALLY rotate the shoulders in which you want to put the pec in its most lengthened position before executing the FLY.

4️⃣ Execute the FLY - Draw the cables up and across at the same time while pulling the insides of your elbows together. Again, make sure feel the hard CONTRACTION in your upper pec.

5️⃣ INTERNALLY rotate your shoulders and elbows until your hand position reaches at the top, where your thumbs are facing next to each other.

6️⃣ Then on the negatives you want to reverse the motion (slow and controlled) back down to the bottom, allowing your pecs to stretch while externally rotating at the same time.

Hope this helps! I personally find this to be very effective especially since my chest is my weak point.

Credits to @jeffnippard

#chestworkout #chestflys #cableworkout #exerciseoftheday #workouttips #hypertrophy #musclegrowth #buildmuscles #trainingtips #exercisetips #chesttraining #fitnesstips #gymshark #gymsharktrain #upperbodyworkout #chestdayeveryday #chestdayworkout

Before and after my #legday #workout •
•
The #magic of #lifting
•
•
I don’t really have any deep message to share with the world, I just wanted to see for myself the difference in #muscle size, and it absolutely amazes me how much of a difference there is! •
•
#musclegrowth #strong #strongwomen #girlswholift #weightlifting #legworkout #gluteworkout #buttworkout #gym #gymlife #gymaddict #fitness #fit #fitlife

Before and after my #legday #workout

The #magic of #lifting


I don’t really have any deep message to share with the world, I just wanted to see for myself the difference in #muscle size, and it absolutely amazes me how much of a difference there is! •

#musclegrowth #strong #strongwomen #girlswholift #weightlifting #legworkout #gluteworkout #buttworkout #gym #gymlife #gymaddict #fitness #fit #fitlife

Push ups are a great exercise for developing your chest, triceps, shoulders and core.⁣⠀
⁣⠀
Here’s a breakdown to help you execute a basic push-up correctly:⁣⠀
⁣⠀
Begin with hands placed directly under shoulders and feet slightly wider than hip-width distance apart on the floor.⁣⠀
⁣⠀
Lower your chest to touch floor. Always aim to go as low as you can, using a full range of motion.⁣⠀
⁣⠀
Push palms into the floor and extend arms to press body back up to start position.⁣⠀
⁣⠀
Note: The wider you place your hands, the more you’ll work your chest muscles. The closer you place your hands and the tighter your elbows are to your body, the more you’ll work your triceps.⁣⠀
⁣⠀
Once you can 20-30 reps with good form at a given stage, you should consider moving up and giving the next stage a try to make it more difficult and keep pushing for progressive overload!⁣⠀
--⁣⠀
⁣⠀
Got a question? Comment below or DM me!⁣⠀
⁣⠀
#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

Push ups are a great exercise for developing your chest, triceps, shoulders and core.⁣⠀
⁣⠀
Here’s a breakdown to help you execute a basic push-up correctly:⁣⠀
⁣⠀
Begin with hands placed directly under shoulders and feet slightly wider than hip-width distance apart on the floor.⁣⠀
⁣⠀
Lower your chest to touch floor. Always aim to go as low as you can, using a full range of motion.⁣⠀
⁣⠀
Push palms into the floor and extend arms to press body back up to start position.⁣⠀
⁣⠀
Note: The wider you place your hands, the more you’ll work your chest muscles. The closer you place your hands and the tighter your elbows are to your body, the more you’ll work your triceps.⁣⠀
⁣⠀
Once you can 20-30 reps with good form at a given stage, you should consider moving up and giving the next stage a try to make it more difficult and keep pushing for progressive overload!⁣⠀
--⁣⠀
⁣⠀
Got a question? Comment below or DM me!⁣⠀
⁣⠀
#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

hi I’m Paige and I know I went MIA but I’m back 💯💯 so for a little update: I officially started my bulking phase !! (Technically a week ago but who’s counting). Currently I’m eating 
Cals: ~2200
Protein: 165 g
Carbs: 192.5g
Fat: 85.5g
I feel way more educated about all of this and what I’m going to be doing for the next 6 months to a year is slowly raising my cals (up by 100 every week) till I reach 2600 then raise them again until I stop gaining weight. My goal is to build muscle so I’m going to lifting heavy weights like crazyyy (I already do but it’s time to keep track of PR’s)!!!! I’m doing a combo of compound lifting (deadlifts, squats, etc) and accessory lifting (other stuffff). I’m also doing this to increase my metabolism because more muscle = more cals burned at rest = faster metabolism 😅 hopefully going to record some workouts and post them as the weeks go by and keep you updated on my bulk!! 🤙🏼

hi I’m Paige and I know I went MIA but I’m back 💯💯 so for a little update: I officially started my bulking phase !! (Technically a week ago but who’s counting). Currently I’m eating
Cals: ~2200
Protein: 165 g
Carbs: 192.5g
Fat: 85.5g
I feel way more educated about all of this and what I’m going to be doing for the next 6 months to a year is slowly raising my cals (up by 100 every week) till I reach 2600 then raise them again until I stop gaining weight. My goal is to build muscle so I’m going to lifting heavy weights like crazyyy (I already do but it’s time to keep track of PR’s)!!!! I’m doing a combo of compound lifting (deadlifts, squats, etc) and accessory lifting (other stuffff). I’m also doing this to increase my metabolism because more muscle = more cals burned at rest = faster metabolism 😅 hopefully going to record some workouts and post them as the weeks go by and keep you updated on my bulk!! 🤙🏼

I think this story is important please share. 
At this time of my life I was probably at the best shape of my life and had body dysmorphia. 
What is body dysmorphia

A mental illness involving obsessive focus on a perceived flaw in appearance.
The flaw may be minor or imagined. But the person may spend hours a day trying to fix it. The person may try many cosmetic procedures or exercise to excess.

My body dysmorphia was really bad. At this time I had this poor relationship with food. I had a binge mentality. In this picture above I  was not happy even though I presented it. I just finish going to marble slab with my sister and just three down over 1500 calories of sweets. I would also kill myself in the weigh room/ cardio. I created a negative self image this was the problem. 
Many times Fit people have the same issues as people who are physically unfit.  We can be our own worst enemy. 
Now it’s not about,  not caring what food you put in your mouth or what you perceive as self love. Don’t go crazy thinking this is love. It’s about having a relationship with caring about health and not just your looks. With health comes aesthetics and with love of your body comes a healthy mind. 
Its practice about learning how to be critically of yourself and being honest without creating this negative self image. This is the hardest part. I know my abs can get a lot better but I also know take my time and they will come. I don’t want to create this binge eating mentality. I have created this relationship with food and exercise that is healthy. 
My advice is to take your time and learn your needs. Each person has an individual variance. Learn what’s sustainable. 
If you need help feel free to contact message me for help. 
P.S now I look at this photo and I think damn I wasn’t that bad. I thought I was to fat at times and too skinny at times. #mentalhealth #exercise #workout #safitness #fitness #health #santiagocize #musclegrowth #psychology

I think this story is important please share.
At this time of my life I was probably at the best shape of my life and had body dysmorphia.
What is body dysmorphia

A mental illness involving obsessive focus on a perceived flaw in appearance.
The flaw may be minor or imagined. But the person may spend hours a day trying to fix it. The person may try many cosmetic procedures or exercise to excess.

My body dysmorphia was really bad. At this time I had this poor relationship with food. I had a binge mentality. In this picture above I was not happy even though I presented it. I just finish going to marble slab with my sister and just three down over 1500 calories of sweets. I would also kill myself in the weigh room/ cardio. I created a negative self image this was the problem.
Many times Fit people have the same issues as people who are physically unfit. We can be our own worst enemy.
Now it’s not about, not caring what food you put in your mouth or what you perceive as self love. Don’t go crazy thinking this is love. It’s about having a relationship with caring about health and not just your looks. With health comes aesthetics and with love of your body comes a healthy mind.
Its practice about learning how to be critically of yourself and being honest without creating this negative self image. This is the hardest part. I know my abs can get a lot better but I also know take my time and they will come. I don’t want to create this binge eating mentality. I have created this relationship with food and exercise that is healthy.
My advice is to take your time and learn your needs. Each person has an individual variance. Learn what’s sustainable.
If you need help feel free to contact message me for help.
P.S now I look at this photo and I think damn I wasn’t that bad. I thought I was to fat at times and too skinny at times. #mentalhealth #exercise #workout #safitness #fitness #health #santiagocize #musclegrowth #psychology

Do this exercise as part of a #superset to #trigger #extra #growth... Dumbbell High Pull.
This workout adds size and definition  to your #shoulders to #bulkup the arms. 
Keep the back straight, and pull the weights up. Shrug the shoulders to continue  pulling the #dumbbells up, then into the #shoulderpress. Lower the #weights to the starting position and #repeat.. #upwardrows #musclegrowth #weighttraining #gymsession #highintensity
Look in the mirror,  that's your #competition...... #biceps
#mirrorselfie #fitness #workout #gym #liftweights #gains  #armsday #gymantix #flowrate

Do this exercise as part of a #superset to #trigger #extra #growth ... Dumbbell High Pull.
This workout adds size and definition to your #shoulders to #bulkup the arms.
Keep the back straight, and pull the weights up. Shrug the shoulders to continue pulling the #dumbbells up, then into the #shoulderpress . Lower the #weights to the starting position and #repeat .. #upwardrows #musclegrowth #weighttraining #gymsession #highintensity
Look in the mirror,  that's your #competition ...... #biceps
#mirrorselfie #fitness #workout #gym #liftweights #gains #armsday #gymantix #flowrate

Back workout with bent-over rows as finisher. Got my girl by my side and muscles on my mind! Reach out for remote PT workouts. #musclegrowth #musclememory #deltoids #reardelts #latpulldowns #lats #backworkout #strongback #core #strength #remotept #remoteprogramming #independenttrainer #nasm #certifiedtrainer #nutritioncoach #staystrong #buildmuscle #healthandwellness
I’ve noticed booty gains since .... 1. Going deeper into my squats 
2. Squeezing my Glutes before pushing through the motion
3. Challenging myself with the weight 
4. Doing glute activation exercises before compound movements 
#wbff #bikinicompetitor #fitmoms #fitchicks #fitspo #bootybuilding #bootygains🍑 #musclegrowth #gymtime #gymshark #weightlifting #fitnesstransformation ##bikiniprep #bikinifit

I’ve noticed booty gains since .... 1. Going deeper into my squats
2. Squeezing my Glutes before pushing through the motion
3. Challenging myself with the weight
4. Doing glute activation exercises before compound movements
#wbff #bikinicompetitor #fitmoms #fitchicks #fitspo #bootybuilding #bootygains 🍑 #musclegrowth #gymtime #gymshark #weightlifting #fitnesstransformation # #bikiniprep #bikinifit

MASS MOVES BY @OAKBUILTFITNESS
Don't forget to follow @superhuman.fit for more fitness content -
If you're on the quest to pack on some mass, these 6 planes of movement need to make up the bulk of your routines...
-
...Pull your balls out your purse and get ready to move some weight, my G.
-
Lower push to build up the legs. Think squat variations and leg press.
-
Hinge movements for the posterior chain. Lifts like deadlifts, RDL's, and rack pulls will hit the hammies, glutes, lats, traps, and core giving you all the juice.
-
Vertical push for the shoulders, triceps, a little upper chest action and some trap. Think overhead press variations
-
Vertical pull for some back width. Pull ups, chin ups, lat pulldowns, etc
-
Horizontal push for that juicy chest, front delts, and tricep action. Bench press, incline bench, dips, etc
-
Horizontal pull for a back thicker than a snicker. Row variations are the money here. Pro Tip: Wide overhand grip for the upper back, close underhand or parallel grip for the lats.
-
Get strong as hell in these 6 movement patterns with some big ol' compound lifts and you'll have a one way ticket to juice town.
-
Tag a friend that needs to see this! #OakBuilt
-
-
-
-
- 
#powerliftinglife  #muscleup  #gainster  #buildmuscle #musclebuilding #gymmeme #gymfail #fitjourney  #fitnesslove #workoutmode  #workoutplan #fitnessphysique #buildingmuscle #bodybuilderproblems  #musclegrowth #powerbuilding #shreddedlife #shreddedbody #zyzzbrah #zyzzlegacy #shreddedabs #getripped #getrippedordiemirin #getshredded #getshreddedordiemirin #rippedabs #peeled #shreddy #shreddedlife

MASS MOVES BY @OAKBUILTFITNESS
Don't forget to follow @superhuman.fit for more fitness content -
If you're on the quest to pack on some mass, these 6 planes of movement need to make up the bulk of your routines...
-
...Pull your balls out your purse and get ready to move some weight, my G.
-
Lower push to build up the legs. Think squat variations and leg press.
-
Hinge movements for the posterior chain. Lifts like deadlifts, RDL's, and rack pulls will hit the hammies, glutes, lats, traps, and core giving you all the juice.
-
Vertical push for the shoulders, triceps, a little upper chest action and some trap. Think overhead press variations
-
Vertical pull for some back width. Pull ups, chin ups, lat pulldowns, etc
-
Horizontal push for that juicy chest, front delts, and tricep action. Bench press, incline bench, dips, etc
-
Horizontal pull for a back thicker than a snicker. Row variations are the money here. Pro Tip: Wide overhand grip for the upper back, close underhand or parallel grip for the lats.
-
Get strong as hell in these 6 movement patterns with some big ol' compound lifts and you'll have a one way ticket to juice town.
-
Tag a friend that needs to see this! #OakBuilt
-
-
-
-
-
#powerliftinglife #muscleup #gainster #buildmuscle #musclebuilding #gymmeme #gymfail #fitjourney #fitnesslove #workoutmode #workoutplan #fitnessphysique #buildingmuscle #bodybuilderproblems #musclegrowth #powerbuilding #shreddedlife #shreddedbody #zyzzbrah #zyzzlegacy #shreddedabs #getripped #getrippedordiemirin #getshredded #getshreddedordiemirin #rippedabs #peeled #shreddy #shreddedlife

Come track your progress with us! 
Free body scans for Atlanta residents!

Figure out where your fitness level is currently and we will help you figure out the next route to take!

404-661-4331 call us today!

Come track your progress with us!
Free body scans for Atlanta residents!

Figure out where your fitness level is currently and we will help you figure out the next route to take!

404-661-4331 call us today!

Had a great back & traps session this afternoon💪🏻 I managed to get a really good connection with my muscles! Think I’m finally getting the hang of the mind muscle connection with my back!😎 #backworkout#selfie#backday#backandtraps#anytimefitness#traps#Gym#Fitness#FitnessJourney#HealthJourney#WeightLifting#MuscleGrowth#Workout#Motivation#GettingFit#GetFit#GymLife#motivation#FitnessAddict#Exercise#Lifestyle#Training#Spamforspam#BodyBuilding#FemaleFitness#FitJourney#2019

Had a great back & traps session this afternoon💪🏻 I managed to get a really good connection with my muscles! Think I’m finally getting the hang of the mind muscle connection with my back!😎 #backworkout #selfie #backday #backandtraps #anytimefitness #traps #Gym #Fitness #FitnessJourney #HealthJourney #WeightLifting #MuscleGrowth #Workout #Motivation #GettingFit #GetFit #GymLife #motivation #FitnessAddict #Exercise #Lifestyle #Training #Spamforspam #BodyBuilding #FemaleFitness #FitJourney #2019

Today’s the LAST day to sign up for our 8 Week Transformation Challenge!! It’s also the first day of the challenge!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you’ve been wanting to reach a goal but never followed through and pushed yourself, this is a great opportunity for you to do so! You’re given the tools you need: informative videos, our help, and a group of people ready to hit the ground running with you.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
PLUS you get the chance to win a trip for two🌴😎
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Are you convinced yet?! Join us & make a commitment to transform your body. Click the link in the bio to enter before it’s too late!!

Today’s the LAST day to sign up for our 8 Week Transformation Challenge!! It’s also the first day of the challenge!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you’ve been wanting to reach a goal but never followed through and pushed yourself, this is a great opportunity for you to do so! You’re given the tools you need: informative videos, our help, and a group of people ready to hit the ground running with you.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
PLUS you get the chance to win a trip for two🌴😎
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Are you convinced yet?! Join us & make a commitment to transform your body. Click the link in the bio to enter before it’s too late!!

Arms day today🤙🏼
👇🏼👇🏼👇🏼👇🏼👇🏼
EZ Curls
Skull Crushers
😴
ISO Cable Curls
ISO Cable Kickbacks
😴
Cable Curls
Cable Tricep Extensions
☝🏼☝🏼☝🏼☝🏼☝🏼
✨🏋🏻‍♂️🤙🏻✨🏋🏻‍♂️🤙🏻✨🏋🏻‍♂️🤙🏻✨🏋🏻‍♂️🤙🏻✨🏋🏻‍♂️🤙🏻✨🏋🏻‍♂️🤙🏻✨🏋🏻‍♂️🤙🏻✨🏋🏻‍♂️🤙🏻✨

Arms day today🤙🏼
👇🏼👇🏼👇🏼👇🏼👇🏼
EZ Curls
Skull Crushers
😴
ISO Cable Curls
ISO Cable Kickbacks
😴
Cable Curls
Cable Tricep Extensions
☝🏼☝🏼☝🏼☝🏼☝🏼
✨🏋🏻‍♂️🤙🏻✨🏋🏻‍♂️🤙🏻✨🏋🏻‍♂️🤙🏻✨🏋🏻‍♂️🤙🏻✨🏋🏻‍♂️🤙🏻✨🏋🏻‍♂️🤙🏻✨🏋🏻‍♂️🤙🏻✨🏋🏻‍♂️🤙🏻✨

Just received ATP Labs: Strength & Muscle Mass combo. It's about to go down at the gym after work this evening 💪🏾😉👍🏾 #fitness #musclegrowth
_  Thanks @atp_labs

Just received ATP Labs: Strength & Muscle Mass combo. It's about to go down at the gym after work this evening 💪🏾😉👍🏾 #fitness #musclegrowth
_ Thanks @atp_labs

A standard ‘structured’ Chest routine 💪🏼 Here I start with 1) ➡️ Flat Dumbbell Press! This hits all heads of the pectorals, and works each side independently and evenly! 2) ➡️ Decline Bench Press! Compound movement to focus on the lower pectorals. 3) ➡️ Incline Dumbbell Flys! Isolation movement to target upper heads of the pectorals. This is a GOOD routine because it targets ALL heads/parts of the Chest. It contains a compound lift, an isolation exercise and two single-arm exercises to help strengthen any weaknesses and prevent imbalances 💪🏼💪🏼💪🏼🥑 #chestday #chestworkout #pecs #pectorals #benchpress #dumbbellworkout #declinebenchpress #upperchest #lowerchest #structuredworkouts #workoutroutine #ketolifestyle #ketolove #bodybuilding #gymrat #physique #healthybody #lowcarbdiet #paleolife #fitness #gymfit #aesthetic #beastmode #pump #nevergiveup #personaltraining  #musclegrowth #athlete #shredded #weightloss

A standard ‘structured’ Chest routine 💪🏼 Here I start with 1) ➡️ Flat Dumbbell Press! This hits all heads of the pectorals, and works each side independently and evenly! 2) ➡️ Decline Bench Press! Compound movement to focus on the lower pectorals. 3) ➡️ Incline Dumbbell Flys! Isolation movement to target upper heads of the pectorals. This is a GOOD routine because it targets ALL heads/parts of the Chest. It contains a compound lift, an isolation exercise and two single-arm exercises to help strengthen any weaknesses and prevent imbalances 💪🏼💪🏼💪🏼🥑 #chestday #chestworkout #pecs #pectorals #benchpress #dumbbellworkout #declinebenchpress #upperchest #lowerchest #structuredworkouts #workoutroutine #ketolifestyle #ketolove #bodybuilding #gymrat #physique #healthybody #lowcarbdiet #paleolife #fitness #gymfit #aesthetic #beastmode #pump #nevergiveup #personaltraining #musclegrowth #athlete #shredded #weightloss

💥 Burnout sets are a classic strategy to maximize fatigue and muscle stimulation, however, they can get boring. If you’re looking for a new way to maximize fatigue and stimulation, give cluster sets a shot. Start with a weight around your 15 rep max and perform 5-8 reps, rest for 10-15 seconds, and repeat for 3-4 minutes. The first few clusters will be easy, but once you’re a minute or two in it gets really fun. Try these on isolation movements or machines for best effects – compound free weight movements will probably be too taxing to go much longer than 1-2 minutes.
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➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#training #hypertrophy #musclegrowth #science #bodybuilder #bodybuilding #sports #research #gains #gainz #education #figure #fit #clusterset #fitchick #burnout #fitness #fitnessaddict #muscle #fitnessjourney #fitnessmotivation #fitspiration #fitspo #exercisescience

💥 Burnout sets are a classic strategy to maximize fatigue and muscle stimulation, however, they can get boring. If you’re looking for a new way to maximize fatigue and stimulation, give cluster sets a shot. Start with a weight around your 15 rep max and perform 5-8 reps, rest for 10-15 seconds, and repeat for 3-4 minutes. The first few clusters will be easy, but once you’re a minute or two in it gets really fun. Try these on isolation movements or machines for best effects – compound free weight movements will probably be too taxing to go much longer than 1-2 minutes.
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➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#training #hypertrophy #musclegrowth #science #bodybuilder #bodybuilding #sports #research #gains #gainz #education #figure #fit #clusterset #fitchick #burnout #fitness #fitnessaddict #muscle #fitnessjourney #fitnessmotivation #fitspiration #fitspo #exercisescience

**Abs on fire!!**🔥🔥🔥
Here are some of the #weeklyabs workouts I do. Since it's very easy to get bored doing core exercises, I make sure to not repeat them every week, therefore will incorporate #absdays into the profile videos.
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Why is the core strength important? Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony. Even though it takes aerobic activity to burn abdominal fat, core exercises strenghten and tone the underlying muscles. Have a nice day guys ❤️
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#fitspo #fitnessgirls #fitwomen #absworkout #core #sixpack #sixpackgirls  #bootygains #glutegains #glutes #fitassbabes #fitnessmodel #gluteworkouts
#bootyworkout #lowerbodyworkout #glutegrowth #gymlife #trainforlife #bodyengineers #musclegrowth
#getfit #gethealthy #naturalmuscle #bootybuilding
#bootyscience #glutescience #glutewarmup

**Abs on fire!!**🔥🔥🔥
Here are some of the #weeklyabs workouts I do. Since it's very easy to get bored doing core exercises, I make sure to not repeat them every week, therefore will incorporate #absdays into the profile videos.
.
Why is the core strength important? Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony. Even though it takes aerobic activity to burn abdominal fat, core exercises strenghten and tone the underlying muscles. Have a nice day guys ❤️
.
.
.
#fitspo #fitnessgirls #fitwomen #absworkout #core #sixpack #sixpackgirls #bootygains #glutegains #glutes #fitassbabes #fitnessmodel #gluteworkouts
#bootyworkout #lowerbodyworkout #glutegrowth #gymlife #trainforlife #bodyengineers #musclegrowth
#getfit #gethealthy #naturalmuscle #bootybuilding
#bootyscience #glutescience #glutewarmup

💥Decline Bench Abs Workout💥⁣⁣
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SUMMER’S HERE! Give this abs routine a go to get your core popping! This routine will smash your abs from all angles so let’s goooo 🤩💪!⁣⁣
⁣⁣
⚠️Remember to save this post so you can try it out in the gym later⚠️⁣⁣
⁣⁣
‼️4 Exercises‼️⁣⁣
⁣⁣
1.  Decline Sit Ups⁣⁣
⁣⁣
2. Decline Twisting Sit Ups (Elbows To Knees) ⁣⁣
⁣⁣
3. Decline Hanging Sit Ups ⁣⁣
⁣⁣
4. Decline Hanging Twisting Sit Ups (Elbows To Knees) ⁣⁣
⁣⁣
🔥🔥Full workout details below 🔥🔥⁣⁣
⁣⁣
‼️All 4 Exercises (back to back) = 1 Round ‼️⁣⁣
⁣⁣
REST TIMES: ⏱ Aim for 60-90 seconds rest between rounds!⁣⁣
⁣⁣
⚫️ Advanced: 4 rounds / 10 reps each exercise.⁣⁣
🔵 Intermediate: 3 rounds / 8 reps each exercise.⁣⁣
⚪️ Beginner: 2 rounds / 6 reps each exercise.⁣⁣
⁣⁣
EXERCISE 1: Decline Sit Ups⁣⁣
⁣⁣
EXERCISE 2: Decline Twisting Sit Ups (Elbows To Knees) ⁣⁣
⁣⁣
EXERCISE 3: Decline Hanging Sit Ups ⁣⁣
⁣⁣
EXERCISE 4: Decline Hanging Twisting Sit Ups (Elbows To Knees) ⁣⁣
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⚠️MAKE SURE YOU WATCH THE LAST CLIP FOR HELP ON HOW TO SET UP THE BENCH OR YOU’RE GONNA FLY OFF 😂🚀⚠️⁣⁣
⁣⁣
As always hit us up in the comments to let us know how you got on or if you need any help⚡⁣

💥Decline Bench Abs Workout💥⁣⁣
⁣⁣
SUMMER’S HERE! Give this abs routine a go to get your core popping! This routine will smash your abs from all angles so let’s goooo 🤩💪!⁣⁣
⁣⁣
⚠️Remember to save this post so you can try it out in the gym later⚠️⁣⁣
⁣⁣
‼️4 Exercises‼️⁣⁣
⁣⁣
1. Decline Sit Ups⁣⁣
⁣⁣
2. Decline Twisting Sit Ups (Elbows To Knees) ⁣⁣
⁣⁣
3. Decline Hanging Sit Ups ⁣⁣
⁣⁣
4. Decline Hanging Twisting Sit Ups (Elbows To Knees) ⁣⁣
⁣⁣
🔥🔥Full workout details below 🔥🔥⁣⁣
⁣⁣
‼️All 4 Exercises (back to back) = 1 Round ‼️⁣⁣
⁣⁣
REST TIMES: ⏱ Aim for 60-90 seconds rest between rounds!⁣⁣
⁣⁣
⚫️ Advanced: 4 rounds / 10 reps each exercise.⁣⁣
🔵 Intermediate: 3 rounds / 8 reps each exercise.⁣⁣
⚪️ Beginner: 2 rounds / 6 reps each exercise.⁣⁣
⁣⁣
EXERCISE 1: Decline Sit Ups⁣⁣
⁣⁣
EXERCISE 2: Decline Twisting Sit Ups (Elbows To Knees) ⁣⁣
⁣⁣
EXERCISE 3: Decline Hanging Sit Ups ⁣⁣
⁣⁣
EXERCISE 4: Decline Hanging Twisting Sit Ups (Elbows To Knees) ⁣⁣

⚠️MAKE SURE YOU WATCH THE LAST CLIP FOR HELP ON HOW TO SET UP THE BENCH OR YOU’RE GONNA FLY OFF 😂🚀⚠️⁣⁣
⁣⁣
As always hit us up in the comments to let us know how you got on or if you need any help⚡⁣

A quick tip on bent-over rows!⠀
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A common mistake I see people make when performing bent-over rows is looking up. It might seem harmless, just checking your form in the mirror, but it causes stress on your spine, which could result in injuries. Instead, keep the neck neutral for the safest and strongest form!⠀
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check out @alex079495
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#leaveyourprynt #myoprynt #myocore #musclebuilding #musclegrowth #hypertrophy #gainingmuscle #powerbuilding #musclebuilding #buildingmuscle #musclemass #musclegrowth #nattyprofessor #nattyknowledge #bodybuilding #naturalbodybuilding #rows #bentoverrows #safespine

A quick tip on bent-over rows!⠀
-⠀
A common mistake I see people make when performing bent-over rows is looking up. It might seem harmless, just checking your form in the mirror, but it causes stress on your spine, which could result in injuries. Instead, keep the neck neutral for the safest and strongest form!⠀
-⠀
check out @alex079495
-⠀
#leaveyourprynt #myoprynt #myocore #musclebuilding #musclegrowth #hypertrophy #gainingmuscle #powerbuilding #musclebuilding #buildingmuscle #musclemass #musclegrowth #nattyprofessor #nattyknowledge #bodybuilding #naturalbodybuilding #rows #bentoverrows #safespine

I’m going to ask you two questions, and I want you to be 100% honest answering them...⁣⁣
Now, on a scale of 1-10, how well do you stick with your nutrition goals Friday through Sunday? (1 being “not at all” and 10 being “absolutely perfect”)⁣⁣
⠀⁣⁣
If you answered honestly, then you might have found the answer to why you might be struggling.⁣
⠀⁣⠀⁣⁣
Usually, I’ll get an 8 or a 9 for the first question, and then a 5, 4, 3, or lower score for the weekend…⁣⁣
⠀⁣⁣
Then they’ll say, “well, I see so-and-so eating pizza on his Instagram story, and he’s always looking lean!”⁣⁣
⠀⁣⁣
But how often do you *really* see that going down?⁣⁣
⠀⁣⁣
Is it every single night of the week?⁣⁣
⁣
Is it every Thursday through Sunday?⁣⁣
⁣
Or, is it just once or sometimes twice a week?⁣⁣
⠀⁣⁣
Listen.⁣⁣
⁣
Dieting is hard work.⁣⁣
⠀⁣⁣
But luckily, you don’t have to be 100% perfect.⁣⁣
⠀⁣⁣
You can go over your calories and eat pizza (or whatever fun food you want) on occasion and still get incredible results.⁣⁣
⠀⁣⁣
But “occasionally” doesn’t mean overeating 3-4 times every single weekend. 😉⁣⁣
⠀⁣⁣
If you know you struggle with staying on track Friday through Sunday, here's my advice:⁣⁣
⠀⁣⁣
1⃣ Plan Ahead of Time- to the best of your ability, at least. ⠀ ⁣⁣
⁣
2⃣ Track Ahead of Time - Figure out what you'll be eating and plan it into your calorie goals. Do the same if you know you'll be having a few drinks, too.⁣⁣
⠀⁣⁣
3⃣ Adjust Accordingly - if you know you'll be having a high-calorie evening, try to keep your meals lighter during the day, and try to focus on protein & veggies to keep you full.⁣
-⁣
Credit to @cartergood for this great content!⁣
-⁣
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 ⁣
⁣
Got a question? Comment below or DM me!⁣
⁣
#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

I’m going to ask you two questions, and I want you to be 100% honest answering them...⁣⁣
Now, on a scale of 1-10, how well do you stick with your nutrition goals Friday through Sunday? (1 being “not at all” and 10 being “absolutely perfect”)⁣⁣
⠀⁣⁣
If you answered honestly, then you might have found the answer to why you might be struggling.⁣
⠀⁣⠀⁣⁣
Usually, I’ll get an 8 or a 9 for the first question, and then a 5, 4, 3, or lower score for the weekend…⁣⁣
⠀⁣⁣
Then they’ll say, “well, I see so-and-so eating pizza on his Instagram story, and he’s always looking lean!”⁣⁣
⠀⁣⁣
But how often do you *really* see that going down?⁣⁣
⠀⁣⁣
Is it every single night of the week?⁣⁣

Is it every Thursday through Sunday?⁣⁣

Or, is it just once or sometimes twice a week?⁣⁣
⠀⁣⁣
Listen.⁣⁣

Dieting is hard work.⁣⁣
⠀⁣⁣
But luckily, you don’t have to be 100% perfect.⁣⁣
⠀⁣⁣
You can go over your calories and eat pizza (or whatever fun food you want) on occasion and still get incredible results.⁣⁣
⠀⁣⁣
But “occasionally” doesn’t mean overeating 3-4 times every single weekend. 😉⁣⁣
⠀⁣⁣
If you know you struggle with staying on track Friday through Sunday, here's my advice:⁣⁣
⠀⁣⁣
1⃣ Plan Ahead of Time- to the best of your ability, at least. ⠀ ⁣⁣

2⃣ Track Ahead of Time - Figure out what you'll be eating and plan it into your calorie goals. Do the same if you know you'll be having a few drinks, too.⁣⁣
⠀⁣⁣
3⃣ Adjust Accordingly - if you know you'll be having a high-calorie evening, try to keep your meals lighter during the day, and try to focus on protein & veggies to keep you full.⁣
-⁣
Credit to @cartergood for this great content!⁣
-⁣
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 ⁣

Got a question? Comment below or DM me!⁣

#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