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  • ⠀⠀⠀⠀⠀⠀⠀⠀
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🔥𝐂𝐇𝐀𝐒𝐈𝐍𝐆 𝐓𝐇𝐄 “𝐏𝐔𝐌𝐏?🔥by @muscleengineered ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Tag a Friend Who Chases the Pump!⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
📍You go to the gym and do an arm workout and afterwards your arms look like they’ve doubled in size! This is great, but a little while later your muscles deflate and go back to what they were looking like before you went to the gym. This phenomenon many people are familiar with is known as the “pump”. But what is the “pump”?⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
📍The “pump” is actually what we call “transient hypertrophy” (transient=temporary, hypertrophy=muscle size increase). Transient hypertrophy (“pump”) occurs because fluid accumulates in the interstitial spaces of the muscle that comes from the blood plasma which is known as edema. You can also kind of think of it as inflammation.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
📍I’ve seen a lot of Instagram posts about people chasing the pump and not focusing on progressive overload. Focusing more on progressive overload is definitely the way to go if you’re looking to increase muscle size long term. With progressive overload you will definitely still get a pump. If you only go for the pump, it’s not wrong to say you will gain some muscle size, although there is more research needed. By chasing the pump your gains will severely limited because you won’t benefit from progressive overload.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Leave a comment if you found this useful!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#fryve #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #proudbutneversatisfied #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #bodybuildingcom #upperbodyworkout
  • @fryvetips Profile picture

    @fryvetips

    ⠀⠀⠀⠀⠀⠀⠀⠀
    .⠀⠀⠀⠀⠀⠀⠀⠀⠀
    🔥𝐂𝐇𝐀𝐒𝐈𝐍𝐆 𝐓𝐇𝐄 “𝐏𝐔𝐌𝐏?🔥by @muscleengineered ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Tag a Friend Who Chases the Pump!⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    📍You go to the gym and do an arm workout and afterwards your arms look like they’ve doubled in size! This is great, but a little while later your muscles deflate and go back to what they were looking like before you went to the gym. This phenomenon many people are familiar with is known as the “pump”. But what is the “pump”?⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    📍The “pump” is actually what we call “transient hypertrophy” (transient=temporary, hypertrophy=muscle size increase). Transient hypertrophy (“pump”) occurs because fluid accumulates in the interstitial spaces of the muscle that comes from the blood plasma which is known as edema. You can also kind of think of it as inflammation.⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    📍I’ve seen a lot of Instagram posts about people chasing the pump and not focusing on progressive overload. Focusing more on progressive overload is definitely the way to go if you’re looking to increase muscle size long term. With progressive overload you will definitely still get a pump. If you only go for the pump, it’s not wrong to say you will gain some muscle size, although there is more research needed. By chasing the pump your gains will severely limited because you won’t benefit from progressive overload.⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Leave a comment if you found this useful!⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    #fryve #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #proudbutneversatisfied #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #bodybuildingcom #upperbodyworkout

  •  537  4  2 October, 2019
  • 🔥Increase your Training Volume🔥by @fryvetips
-
📌A superset is a form of strength training in which you move quickly from one exercise to a separate exercise without taking a break for rest in between the two exercises. Typically, you will take a brief break to catch your breath or grab a drink of water between sets of an exercise. This also gives time for the muscles to recover. But when doing supersets you move from one set to another without a break.
-
📌Advantages of Superset Workouts 
Supersets can be used as a way to do more exercises in a given length of time. While your muscles are recovering from one set, you are performing another exercise rather than taking a break. You can switch back to the first exercise to perform another set and continue with that pattern until you need a break for a drink or recovery. Supersets place an emphasis on stamina as well as ability, as the lack of a break between sets can be extremely challenging. -
-
📌Drop sets are essentially a technique where you perform an exercise and then drop (reduce) the weight and continue for more reps until you reach failure. Called the "multi-poundage system", this method was discovered in 1947 by Henry Atkins, who was the editor of Body Culture magazine.The reason why drop sets work is that in any given set you are only recruiting a certain amount of musclefibers. By then stripping the weight down and going lighter you recruit different muscle fibers, which should help the muscles achieve growth that couldn’t be achieved by sticking with the same weight.
What Is Rest-Pause Training? -
-
📌Rest-pause training breaks down one set into several mini-sets, with a short rest between each. Depending on the difficulty of the weight you choose, and what you're using this method for, you can take one of two approaches. - -
-
-
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#fitness #gym #bodybuilding #fitnessmotivation #hypertrophy #gymlife #fitnessjourney #muscle #gymmotivation #fit #training #gymtime #fitnessmodel #fitfam #workout #fitnesslife #gymtips #fitnessaddict #nutrition #motivation #fitnessgirl #abs #gymrat #fitnessfreak #lifestyle #mensphysique #fatloss #fryve #musclepump #fitnessgoals
  • @fryvetips Profile picture

    @fryvetips

    🔥Increase your Training Volume🔥by @fryvetips
    -
    📌A superset is a form of strength training in which you move quickly from one exercise to a separate exercise without taking a break for rest in between the two exercises. Typically, you will take a brief break to catch your breath or grab a drink of water between sets of an exercise. This also gives time for the muscles to recover. But when doing supersets you move from one set to another without a break.
    -
    📌Advantages of Superset Workouts
    Supersets can be used as a way to do more exercises in a given length of time. While your muscles are recovering from one set, you are performing another exercise rather than taking a break. You can switch back to the first exercise to perform another set and continue with that pattern until you need a break for a drink or recovery. Supersets place an emphasis on stamina as well as ability, as the lack of a break between sets can be extremely challenging. -
    -
    📌Drop sets are essentially a technique where you perform an exercise and then drop (reduce) the weight and continue for more reps until you reach failure. Called the "multi-poundage system", this method was discovered in 1947 by Henry Atkins, who was the editor of Body Culture magazine.The reason why drop sets work is that in any given set you are only recruiting a certain amount of musclefibers. By then stripping the weight down and going lighter you recruit different muscle fibers, which should help the muscles achieve growth that couldn’t be achieved by sticking with the same weight.
    What Is Rest-Pause Training? -
    -
    📌Rest-pause training breaks down one set into several mini-sets, with a short rest between each. Depending on the difficulty of the weight you choose, and what you're using this method for, you can take one of two approaches. - -
    -
    -
    -
    #fitness #gym #bodybuilding #fitnessmotivation #hypertrophy #gymlife #fitnessjourney #muscle #gymmotivation #fit #training #gymtime #fitnessmodel #fitfam #workout #fitnesslife #gymtips #fitnessaddict #nutrition #motivation #fitnessgirl #abs #gymrat #fitnessfreak #lifestyle #mensphysique #fatloss #fryve #musclepump #fitnessgoals

  •  331  1  30 September, 2019
  • Often when people start cutting they feel that almost everything about their training should change. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Slash the rest periods, tonnes of cardio, and start doing light weights for high reps.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
All big mistakes. Let's explore why:⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
REST PERIODS⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
The research is clear - short rest periods reduce muscle growth (which means less muscle retention on a cut). ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Short rest periods limit how much you can lift, which reduces the stimulus your muscles need to stick around during a diet.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
CARDIO⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Endurance training interferes with muscular adaptations in a dose-dependent fashion. Ie. the more you do, the more likely it is to harm your muscle retention on a cut. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Very low-intensity forms of cardio like walking are unlikely to do this, so can be used to increase energy expenditure without fear of harming your muscle retention.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
LIGHT-WEIGHTS FOR HIGH REPS⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
The best rep ranges for building muscle are also the best rep ranges for retaining muscle. Stick to between 6-15 reps and you can't go wrong.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
TACKLING THE MENTALITY⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
It seems to me that all of the above mistakes arise because people instinctively feel that they need to use their training to lose fat.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
You don't train to lose fat. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
You train to keep your muscle and let the calorie deficit created through your diet take care of the fat loss.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Awesome post by @jameskewfitness⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
#fitness #gym #bodybuilding #fitnessmotivation #hypertrophy #gymlife #fitnessjourney #muscle #gymmotivation #fit #training #gymtime #fitnessmodel #fitfam #workout #fitnesslife #gymtips #fitnessaddict #nutrition #motivation #fitnessgirl #abs #gymrat #fitnessfreak #lifestyle #mensphysique #fatloss #fryve #musclepump #fitnessgoals  #fatloss
  • @fitnessfukrey Profile picture

    @fitnessfukrey

    India

    Often when people start cutting they feel that almost everything about their training should change. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Slash the rest periods, tonnes of cardio, and start doing light weights for high reps.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    All big mistakes. Let's explore why:⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    REST PERIODS⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    The research is clear - short rest periods reduce muscle growth (which means less muscle retention on a cut). ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Short rest periods limit how much you can lift, which reduces the stimulus your muscles need to stick around during a diet.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    CARDIO⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Endurance training interferes with muscular adaptations in a dose-dependent fashion. Ie. the more you do, the more likely it is to harm your muscle retention on a cut. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Very low-intensity forms of cardio like walking are unlikely to do this, so can be used to increase energy expenditure without fear of harming your muscle retention.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    LIGHT-WEIGHTS FOR HIGH REPS⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    The best rep ranges for building muscle are also the best rep ranges for retaining muscle. Stick to between 6-15 reps and you can't go wrong.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    TACKLING THE MENTALITY⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    It seems to me that all of the above mistakes arise because people instinctively feel that they need to use their training to lose fat.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    You don't train to lose fat. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    You train to keep your muscle and let the calorie deficit created through your diet take care of the fat loss.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Awesome post by @jameskewfitness⠀⠀⠀⠀⠀⠀⠀
    ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    #fitness #gym #bodybuilding #fitnessmotivation #hypertrophy #gymlife #fitnessjourney #muscle #gymmotivation #fit #training #gymtime #fitnessmodel #fitfam #workout #fitnesslife #gymtips #fitnessaddict #nutrition #motivation #fitnessgirl #abs #gymrat #fitnessfreak #lifestyle #mensphysique #fatloss #fryve #musclepump #fitnessgoals #fatloss

  •  83  0  29 September, 2019
  • Often when people start cutting they feel that almost everything about their training should change. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Slash the rest periods, tonnes of cardio, and start doing light weights for high reps.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
All big mistakes. Let's explore why:⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
REST PERIODS⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
The research is clear - short rest periods reduce muscle growth (which means less muscle retention on a cut). ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Short rest periods limit how much you can lift, which reduces the stimulus your muscles need to stick around during a diet.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
CARDIO⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Endurance training interferes with muscular adaptations in a dose-dependent fashion. Ie. the more you do, the more likely it is to harm your muscle retention on a cut. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Very low-intensity forms of cardio like walking are unlikely to do this, so can be used to increase energy expenditure without fear of harming your muscle retention.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
LIGHT-WEIGHTS FOR HIGH REPS⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
The best rep ranges for building muscle are also the best rep ranges for retaining muscle. Stick to between 6-15 reps and you can't go wrong.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
TACKLING THE MENTALITY⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
It seems to me that all of the above mistakes arise because people instinctively feel that they need to use their training to lose fat.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
You don't train to lose fat. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
You train to keep your muscle and let the calorie deficit created through your diet take care of the fat loss.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Awesome post by @jameskewfitness⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
#fitness #gym #bodybuilding #fitnessmotivation #hypertrophy #gymlife #fitnessjourney #muscle #gymmotivation #fit #training #gymtime #fitnessmodel #fitfam #workout #fitnesslife #gymtips #fitnessaddict #nutrition #motivation #fitnessgirl #abs #gymrat #fitnessfreak #lifestyle #mensphysique #fatloss #fryve #musclepump #fitnessgoals
  • @fryvetips Profile picture

    @fryvetips

    Often when people start cutting they feel that almost everything about their training should change. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Slash the rest periods, tonnes of cardio, and start doing light weights for high reps.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    All big mistakes. Let's explore why:⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    REST PERIODS⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    The research is clear - short rest periods reduce muscle growth (which means less muscle retention on a cut). ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Short rest periods limit how much you can lift, which reduces the stimulus your muscles need to stick around during a diet.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    CARDIO⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Endurance training interferes with muscular adaptations in a dose-dependent fashion. Ie. the more you do, the more likely it is to harm your muscle retention on a cut. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Very low-intensity forms of cardio like walking are unlikely to do this, so can be used to increase energy expenditure without fear of harming your muscle retention.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    LIGHT-WEIGHTS FOR HIGH REPS⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    The best rep ranges for building muscle are also the best rep ranges for retaining muscle. Stick to between 6-15 reps and you can't go wrong.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    TACKLING THE MENTALITY⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    It seems to me that all of the above mistakes arise because people instinctively feel that they need to use their training to lose fat.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    You don't train to lose fat. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    You train to keep your muscle and let the calorie deficit created through your diet take care of the fat loss.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Awesome post by @jameskewfitness⠀⠀⠀⠀⠀⠀⠀
    ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    #fitness #gym #bodybuilding #fitnessmotivation #hypertrophy #gymlife #fitnessjourney #muscle #gymmotivation #fit #training #gymtime #fitnessmodel #fitfam #workout #fitnesslife #gymtips #fitnessaddict #nutrition #motivation #fitnessgirl #abs #gymrat #fitnessfreak #lifestyle #mensphysique #fatloss #fryve #musclepump #fitnessgoals

  •  599  4  29 September, 2019
  • 📌Characteristics of Male Attractiveness for Women⠀
-⠀@fryvetips
-⠀
To explore this hypothesis the study replicated the experiments on female attractiveness, but substituting male bodies and female raters. 30 female undergraduates (average age 20· 6 [SD 1· 4]) rated colour pictures of 50 men in front view. For each man we measured their waist-chest ratio (WCR, a measure of upper body shape), their waist-hip ratio (WHR, a measure of lower body shape), and their BMI. To ensure there was an equal range of variation of BMI, WCR, and WHR within the image set, we first measured these characteristics from a sample of 214 young men. We then chose 50 pictures representing a range of SD 1· 7 either side of the mean of the distributions of BMI, WCR, and WHR in our sample. The heads of the images were obscured. The images were presented in random order, and the individuals saw the full set of images to familiarise them with the range, before they rated them.⠀
-⠀
The relationship between attractiveness and BMI, WHR, and WCR are showed a simple regression. Individually, all three characteristics were significant contributors to attractiveness rating. Multiple-polynomial regression was used to identify the characteristics that were the best predictors of attractiveness while controlling for the age of the images. WCR was the principal determinant of attractiveness and accounted for 56% of the variance; whereas BMI accounted for only 12· 7% of the additional variance. WHR was not a significant predictor of attractiveness in the model⠀
--------⠀
Martin J Tovée, Douglas S Maisey, Ellen LE Vale, Piers L Cornelissen⠀
The Lancet 353 (9163), 1500, 1999⠀
-⠀
-⠀
-⠀
-⠀
-⠀
-⠀
⠀
#fitness #gym #bodybuilding #fitnessmotivation #hypertrophy #gymlife #fitnessjourney #muscle #gymmotivation #fit #training #gymtime #fitnessmodel #fitfam #workout #fitnesslife #gymtips #fitnessaddict #nutrition #motivation #fitnessgirl #sexy #gymrat #fitnessfreak #attractive #mensphysique #fatloss #fryve #musclepump #fitnessgoals
  • @fitnessfukrey Profile picture

    @fitnessfukrey

    India

    📌Characteristics of Male Attractiveness for Women⠀
    -⠀@fryvetips
    -⠀
    To explore this hypothesis the study replicated the experiments on female attractiveness, but substituting male bodies and female raters. 30 female undergraduates (average age 20· 6 [SD 1· 4]) rated colour pictures of 50 men in front view. For each man we measured their waist-chest ratio (WCR, a measure of upper body shape), their waist-hip ratio (WHR, a measure of lower body shape), and their BMI. To ensure there was an equal range of variation of BMI, WCR, and WHR within the image set, we first measured these characteristics from a sample of 214 young men. We then chose 50 pictures representing a range of SD 1· 7 either side of the mean of the distributions of BMI, WCR, and WHR in our sample. The heads of the images were obscured. The images were presented in random order, and the individuals saw the full set of images to familiarise them with the range, before they rated them.⠀
    -⠀
    The relationship between attractiveness and BMI, WHR, and WCR are showed a simple regression. Individually, all three characteristics were significant contributors to attractiveness rating. Multiple-polynomial regression was used to identify the characteristics that were the best predictors of attractiveness while controlling for the age of the images. WCR was the principal determinant of attractiveness and accounted for 56% of the variance; whereas BMI accounted for only 12· 7% of the additional variance. WHR was not a significant predictor of attractiveness in the model⠀
    --------⠀
    Martin J Tovée, Douglas S Maisey, Ellen LE Vale, Piers L Cornelissen⠀
    The Lancet 353 (9163), 1500, 1999⠀
    -⠀
    -⠀
    -⠀
    -⠀
    -⠀
    -⠀

    #fitness #gym #bodybuilding #fitnessmotivation #hypertrophy #gymlife #fitnessjourney #muscle #gymmotivation #fit #training #gymtime #fitnessmodel #fitfam #workout #fitnesslife #gymtips #fitnessaddict #nutrition #motivation #fitnessgirl #sexy #gymrat #fitnessfreak #attractive #mensphysique #fatloss #fryve #musclepump #fitnessgoals

  •  123  1  29 September, 2019
  • ⠀
🔥TAG a buddy to let him know !!🔥⠀by @fryvetips
-⠀
📌Characteristics of Male Attractiveness for Women⠀
-⠀
-⠀
To explore this hypothesis the study replicated the experiments on female attractiveness, but substituting male bodies and female raters. 30 female undergraduates (average age 20· 6 [SD 1· 4]) rated colour pictures of 50 men in front view. For each man we measured their waist-chest ratio (WCR, a measure of upper body shape), their waist-hip ratio (WHR, a measure of lower body shape), and their BMI. To ensure there was an equal range of variation of BMI, WCR, and WHR within the image set, we first measured these characteristics from a sample of 214 young men. We then chose 50 pictures representing a range of SD 1· 7 either side of the mean of the distributions of BMI, WCR, and WHR in our sample. The heads of the images were obscured. The images were presented in random order, and the individuals saw the full set of images to familiarise them with the range, before they rated them.⠀
-⠀
The relationship between attractiveness and BMI, WHR, and WCR are showed a simple regression. Individually, all three characteristics were significant contributors to attractiveness rating. Multiple-polynomial regression was used to identify the characteristics that were the best predictors of attractiveness while controlling for the age of the images. WCR was the principal determinant of attractiveness and accounted for 56% of the variance; whereas BMI accounted for only 12· 7% of the additional variance. WHR was not a significant predictor of attractiveness in the model⠀
--------⠀
Martin J Tovée, Douglas S Maisey, Ellen LE Vale, Piers L Cornelissen⠀
The Lancet 353 (9163), 1500, 1999⠀
-⠀
-⠀
-⠀
-⠀
-⠀
-⠀
⠀
#fitness #gym #bodybuilding #fitnessmotivation #hypertrophy #gymlife #fitnessjourney #muscle #gymmotivation #fit #training #gymtime #fitnessmodel #fitfam #workout #fitnesslife #gymtips #fitnessaddict #nutrition #motivation #fitnessgirl #sexy #gymrat #fitnessfreak #attractive #mensphysique #fatloss #fryve #musclepump #fitnessgoals
  • @fryvetips Profile picture

    @fryvetips


    🔥TAG a buddy to let him know !!🔥⠀by @fryvetips
    -⠀
    📌Characteristics of Male Attractiveness for Women⠀
    -⠀
    -⠀
    To explore this hypothesis the study replicated the experiments on female attractiveness, but substituting male bodies and female raters. 30 female undergraduates (average age 20· 6 [SD 1· 4]) rated colour pictures of 50 men in front view. For each man we measured their waist-chest ratio (WCR, a measure of upper body shape), their waist-hip ratio (WHR, a measure of lower body shape), and their BMI. To ensure there was an equal range of variation of BMI, WCR, and WHR within the image set, we first measured these characteristics from a sample of 214 young men. We then chose 50 pictures representing a range of SD 1· 7 either side of the mean of the distributions of BMI, WCR, and WHR in our sample. The heads of the images were obscured. The images were presented in random order, and the individuals saw the full set of images to familiarise them with the range, before they rated them.⠀
    -⠀
    The relationship between attractiveness and BMI, WHR, and WCR are showed a simple regression. Individually, all three characteristics were significant contributors to attractiveness rating. Multiple-polynomial regression was used to identify the characteristics that were the best predictors of attractiveness while controlling for the age of the images. WCR was the principal determinant of attractiveness and accounted for 56% of the variance; whereas BMI accounted for only 12· 7% of the additional variance. WHR was not a significant predictor of attractiveness in the model⠀
    --------⠀
    Martin J Tovée, Douglas S Maisey, Ellen LE Vale, Piers L Cornelissen⠀
    The Lancet 353 (9163), 1500, 1999⠀
    -⠀
    -⠀
    -⠀
    -⠀
    -⠀
    -⠀

    #fitness #gym #bodybuilding #fitnessmotivation #hypertrophy #gymlife #fitnessjourney #muscle #gymmotivation #fit #training #gymtime #fitnessmodel #fitfam #workout #fitnesslife #gymtips #fitnessaddict #nutrition #motivation #fitnessgirl #sexy #gymrat #fitnessfreak #attractive #mensphysique #fatloss #fryve #musclepump #fitnessgoals

  •  498  6  28 September, 2019
  • #Repost @bradschoenfeldphd
• • • • • •
Creatine is the only supplement that has well-established benefits for directly building muscle. There are over 1000 published studies supporting its effectiveness. ⁣
⁣
That said, there are a number of supplements that can indirectly help to increase muscle mass. Caffeine and beta alanine are good examples. And protein supplements are highly beneficial if you aren't consuming adequate (~1.6+ g/kg/d) protein in your diet.⁣
⁣
Importantly, supplementation is basically the "cherry on the sundae" when it comes to building muscle. Proper training, nutrition and recovery are paramount in the process; supplements account for only a small percentage of your gains 💪🏽
  • @fryvetips Profile picture

    @fryvetips

    #Repost @bradschoenfeldphd
    • • • • • •
    Creatine is the only supplement that has well-established benefits for directly building muscle. There are over 1000 published studies supporting its effectiveness. ⁣

    That said, there are a number of supplements that can indirectly help to increase muscle mass. Caffeine and beta alanine are good examples. And protein supplements are highly beneficial if you aren't consuming adequate (~1.6+ g/kg/d) protein in your diet.⁣

    Importantly, supplementation is basically the "cherry on the sundae" when it comes to building muscle. Proper training, nutrition and recovery are paramount in the process; supplements account for only a small percentage of your gains 💪🏽

  •  319  3  26 September, 2019
  • 🔥KNOW YOUR BICEPS🔥 by @fryvetips⠀
-⠀
-⠀
📌 Two-Headed Biceps -⠀
The two main actions of the biceps include flexing the elbow and turning your palm and forearm upward, or supinating the hand. The biceps separates at the top of the muscle, attaching to the shoulder blade in two different places. The two heads come together at the bottom of the muscle and attach to your forearm just below the elbow. Because the long or outer head of the biceps crosses two joints -- shoulder and elbow -- it also contributes to shoulder flexion and works with the front shoulder muscle to lift your arm in front of you. -⠀
-⠀
📌Training Two Heads⠀
-⠀
Different types of curls will stress different phases of the range of motion, according to “Optimal Muscle Training” by Ken Kinakin. While the mid-range is stressed by the standing barbell curl, the preacher curl emphasizes the beginning of the movement and the concentration curl puts the most pressure on your biceps toward the end of the flexion. To isolate the short head, perform curls with your arms positioned in front of your body. If you do curls on an incline bench with your arms behind your trunk, you’ll isolate the long head. Also, the flexion strength of your biceps increases the higher your arm is positioned relative to the shoulder. In contrast to a dumbbell curl, which begins with arms down by your sides, a chin-up will put more pressure on your biceps. -⠀
-
📌Although the biceps get all the spotlights, there are four major upper arm elbow flexor muscles: the biceps brachii, the brachialis, the brachioradialis and the teres pronator.  The brachialis is the muscle under the biceps that contributes to elbow flexor size.  If your pronated curling strength is not 82% of your supinated grip strength, your brachialis is weak and most likely under-developed.

You can’t escape it, want big arms? Train the brachialis
-
-
-
-
#fitness #gym #bodybuilding #fitnessmotivation #hypertrophy #gymlife #fitnessjourney #muscle #gymmotivation #fit #training #gymtime #fitnessmodel #fitfam #workout #fitnesslife #gymtips #fitnessaddict #nutrition #motivation #fitnessgirl #abs #gymrat #fitnessfreak #lifestyle #mensphysique #fatloss #fryve #musclepump
  • @fryvetips Profile picture

    @fryvetips

    Salt Lake City, Utah

    🔥KNOW YOUR BICEPS🔥 by @fryvetips
    -⠀
    -⠀
    📌 Two-Headed Biceps -⠀
    The two main actions of the biceps include flexing the elbow and turning your palm and forearm upward, or supinating the hand. The biceps separates at the top of the muscle, attaching to the shoulder blade in two different places. The two heads come together at the bottom of the muscle and attach to your forearm just below the elbow. Because the long or outer head of the biceps crosses two joints -- shoulder and elbow -- it also contributes to shoulder flexion and works with the front shoulder muscle to lift your arm in front of you. -⠀
    -⠀
    📌Training Two Heads⠀
    -⠀
    Different types of curls will stress different phases of the range of motion, according to “Optimal Muscle Training” by Ken Kinakin. While the mid-range is stressed by the standing barbell curl, the preacher curl emphasizes the beginning of the movement and the concentration curl puts the most pressure on your biceps toward the end of the flexion. To isolate the short head, perform curls with your arms positioned in front of your body. If you do curls on an incline bench with your arms behind your trunk, you’ll isolate the long head. Also, the flexion strength of your biceps increases the higher your arm is positioned relative to the shoulder. In contrast to a dumbbell curl, which begins with arms down by your sides, a chin-up will put more pressure on your biceps. -⠀
    -
    📌Although the biceps get all the spotlights, there are four major upper arm elbow flexor muscles: the biceps brachii, the brachialis, the brachioradialis and the teres pronator.  The brachialis is the muscle under the biceps that contributes to elbow flexor size.  If your pronated curling strength is not 82% of your supinated grip strength, your brachialis is weak and most likely under-developed.

    You can’t escape it, want big arms? Train the brachialis
    -
    -
    -
    -
    #fitness #gym #bodybuilding #fitnessmotivation #hypertrophy #gymlife #fitnessjourney #muscle #gymmotivation #fit #training #gymtime #fitnessmodel #fitfam #workout #fitnesslife #gymtips #fitnessaddict #nutrition #motivation #fitnessgirl #abs #gymrat #fitnessfreak #lifestyle #mensphysique #fatloss #fryve #musclepump

  •  359  0  20 September, 2019
  • 🔥CREATE YOUR OWN UPPER BODY WORKOUT🔥 by @fryvetips
-
-
Pick 1-2 exercises per body part and do 2-4 sets of 6-15 reps per exercise.
-
LETS GET IT !! 🔥🔥
  • @fryvetips Profile picture

    @fryvetips

    Salt Lake City, Utah

    🔥CREATE YOUR OWN UPPER BODY WORKOUT🔥 by @fryvetips
    -
    -
    Pick 1-2 exercises per body part and do 2-4 sets of 6-15 reps per exercise.
    -
    LETS GET IT !! 🔥🔥

  •  432  2  15 September, 2019
  • 🔥Applying The Optimal Volume Range To Your Training Frequency🔥 by @fryvetips @samihamidi
-
📌Now, looking at these recommendations, the first question you probably have is:
-
📌Why is it “per week” instead of “per workout?”
-
Basically, this is the optimal total weekly amount of volume you should use for each muscle group and body part.
In order to break it down in terms of what you need to do each workout, you must apply this optimal volume range to your chosen weight training frequency.
Meaning, the exact amount of sets and reps you should do each workout depends on whether you will be training each muscle group/body part once, twice or 3 times per week 📌The Optimal Volume Range
-
In the most simple and basic of terms, the optimal volume range for most people is:
-
For each bigger muscle group: about 60-120 total reps PER WEEK.
-
For each smaller muscle group: about 30-60 total reps PER WEEK.
-
In more specific terms, this breaks down like this:
-
Chest: 60-120 reps per week.

Back: 60-120 reps per week.

Quadriceps: 60-120 reps per week.

Hamstrings: 60-120 reps per week.

Shoulders: 30-60 reps per week.

Biceps: 30-60 reps per week.

Triceps: 30-60 reps per week.

Abs: 30-60 reps per week.
  • @fryvetips Profile picture

    @fryvetips

    🔥Applying The Optimal Volume Range To Your Training Frequency🔥 by @fryvetips @samihamidi
    -
    📌Now, looking at these recommendations, the first question you probably have is:
    -
    📌Why is it “per week” instead of “per workout?”
    -
    Basically, this is the optimal total weekly amount of volume you should use for each muscle group and body part.
    In order to break it down in terms of what you need to do each workout, you must apply this optimal volume range to your chosen weight training frequency.
    Meaning, the exact amount of sets and reps you should do each workout depends on whether you will be training each muscle group/body part once, twice or 3 times per week 📌The Optimal Volume Range
    -
    In the most simple and basic of terms, the optimal volume range for most people is:
    -
    For each bigger muscle group: about 60-120 total reps PER WEEK.
    -
    For each smaller muscle group: about 30-60 total reps PER WEEK.
    -
    In more specific terms, this breaks down like this:
    -
    Chest: 60-120 reps per week.

    Back: 60-120 reps per week.

    Quadriceps: 60-120 reps per week.

    Hamstrings: 60-120 reps per week.

    Shoulders: 30-60 reps per week.

    Biceps: 30-60 reps per week.

    Triceps: 30-60 reps per week.

    Abs: 30-60 reps per week.

  •  221  2  4 September, 2019
  • • • • • • •
Hypertrophy is a component of strength, just like motor skills and nueromuscular efficiency [1], as each of these when developed will aid in the expression of strength. Now, there are instances where muscle size doesn’t play a big a role in strength development, such as in beginner lifters who after just a few weeks of lifting, add like 50lbs to the barbell without really adding muscle.
_
This is a case of developing technical proficiency in the lift/s as well as neural abilities. After a while, strength gains slow down considerably but steady progress is still apparent. All of this is a result of developing each of these components further, muscle size being one of them.
_
The more advanced you become, the more muscle size contributes to strength, about 65% of it. So if you’ve been strength training for a while, have a solid strength base, but feel like you’ve hit a plateau. It would be wise to include some strategies in which to increase muscle mass.
_
According to a recent meta-analysis, you want to do at least 10 sets per week (with adequate stress) per body part, with a frequency of at least 2x per week [2]. So if you haven’t checked those boxes yet, be sure you do with the muscles that contribute to the lift/s you want to get stronger in. 
_
Hypertrophy is about training with adequate stress per set and getting enough volume, not necessarily the weight on the bar. The volume part is important, don’t expect to maximize hypertrophy doing 3 reps with heavy weight. You could certainly do more sets to compensate for volume, but that takes forever, increases injury risk, and additional fatigue. So when training for hypertrophy, moderate rep ranges (6-12) are very practical [3]. If you want to dig deep into this topic, I highly recommend the article [4] by Greg Nuckols on the topic, it’s a long read, but a good one. I hope this helps!
_
I know this post is going to spark up some convo and debate, 😉 
_
Awesome post by @strenghtguide

https://www.ncbi.nlm.nih.gov/pubmed/3057313
https://www.ncbi.nlm.nih.gov/pubmed/27433992
https://www.ncbi.nlm.nih.gov/pubmed/28834797/
https://www.strongerbyscience.com/size-vs-strength/
  • @fryvetips Profile picture

    @fryvetips

    • • • • • •
    Hypertrophy is a component of strength, just like motor skills and nueromuscular efficiency [1], as each of these when developed will aid in the expression of strength. Now, there are instances where muscle size doesn’t play a big a role in strength development, such as in beginner lifters who after just a few weeks of lifting, add like 50lbs to the barbell without really adding muscle.
    _
    This is a case of developing technical proficiency in the lift/s as well as neural abilities. After a while, strength gains slow down considerably but steady progress is still apparent. All of this is a result of developing each of these components further, muscle size being one of them.
    _
    The more advanced you become, the more muscle size contributes to strength, about 65% of it. So if you’ve been strength training for a while, have a solid strength base, but feel like you’ve hit a plateau. It would be wise to include some strategies in which to increase muscle mass.
    _
    According to a recent meta-analysis, you want to do at least 10 sets per week (with adequate stress) per body part, with a frequency of at least 2x per week [2]. So if you haven’t checked those boxes yet, be sure you do with the muscles that contribute to the lift/s you want to get stronger in.
    _
    Hypertrophy is about training with adequate stress per set and getting enough volume, not necessarily the weight on the bar. The volume part is important, don’t expect to maximize hypertrophy doing 3 reps with heavy weight. You could certainly do more sets to compensate for volume, but that takes forever, increases injury risk, and additional fatigue. So when training for hypertrophy, moderate rep ranges (6-12) are very practical [3]. If you want to dig deep into this topic, I highly recommend the article [4] by Greg Nuckols on the topic, it’s a long read, but a good one. I hope this helps!
    _
    I know this post is going to spark up some convo and debate, 😉
    _
    Awesome post by @strenghtguide

    https://www.ncbi.nlm.nih.gov/pubmed/3057313
    https://www.ncbi.nlm.nih.gov/pubmed/27433992
    https://www.ncbi.nlm.nih.gov/pubmed/28834797/
    https://www.strongerbyscience.com/size-vs-strength/

  •  530  6  31 August, 2019
  • HERE IS WHAT YOU NEED TO KNOW...by @fryvetips
-
📍Myofibrillar Hypertrophy
-
Myofibrillar hypertrophy is the growth of muscle contractile parts. Larger fibers would increase force which means more strength and speed, so many call this form of growth the most functional.
Building these components specifically involves…
-
very heavy weight for low reps performed fast (1-6). long rest periods (3+ min). less volume.. -
-
📌Sarcoplasmic Hypertrophy
-
Sarcoplasmic hypertrophy is the growth of plasma, organelles, and non-contractile proteins. This may come from a demand for more glycogen and ATP. The muscles need to last longer with less of a need for maximum strength and speed in briefer periods. This would add to muscle volume, but not grow the fibers themselves for peak force as greatly.
This would add less functional mass. It would reduce relative strength by adding less useful bodyweight. The training methods would fail to match the short bursts required for many sports.
Bodybuilding involves…
-
moderate weights for higher reps (8-15). short rest periods (0-3 min), and more volume.
-
striving for the pump, when blood engorges the muscles.
-
Both size and strength will develop as you go up in weights. Strength will improve first as the body optimizes what it has already. Athletes would stay safer if they just practiced their sport fast instead of lifting that way
- - @samihamidi
-
#fitness #gym #bodybuilding #fitnessmotivation #hypertrophy #gymlife #fitnessjourney #muscle #gymmotivation #fit #training #gymtime #fitnessmodel #fitfam #workout #fitnesslife #gymtips #fitnessaddict #nutrition #motivation #fitnessgirl #fryve #gymrat #fitnessfreak #lifestyle #mensphysique #fatloss #powerlifting #musclepump #fitnessgoals
  • @fryvetips Profile picture

    @fryvetips

    Nicosia District

    HERE IS WHAT YOU NEED TO KNOW...by @fryvetips
    -
    📍Myofibrillar Hypertrophy
    -
    Myofibrillar hypertrophy is the growth of muscle contractile parts. Larger fibers would increase force which means more strength and speed, so many call this form of growth the most functional.
    Building these components specifically involves…
    -
    very heavy weight for low reps performed fast (1-6). long rest periods (3+ min). less volume.. -
    -
    📌Sarcoplasmic Hypertrophy
    -
    Sarcoplasmic hypertrophy is the growth of plasma, organelles, and non-contractile proteins. This may come from a demand for more glycogen and ATP. The muscles need to last longer with less of a need for maximum strength and speed in briefer periods. This would add to muscle volume, but not grow the fibers themselves for peak force as greatly.
    This would add less functional mass. It would reduce relative strength by adding less useful bodyweight. The training methods would fail to match the short bursts required for many sports.
    Bodybuilding involves…
    -
    moderate weights for higher reps (8-15). short rest periods (0-3 min), and more volume.
    -
    striving for the pump, when blood engorges the muscles.
    -
    Both size and strength will develop as you go up in weights. Strength will improve first as the body optimizes what it has already. Athletes would stay safer if they just practiced their sport fast instead of lifting that way
    - - @samihamidi
    -
    #fitness #gym #bodybuilding #fitnessmotivation #hypertrophy #gymlife #fitnessjourney #muscle #gymmotivation #fit #training #gymtime #fitnessmodel #fitfam #workout #fitnesslife #gymtips #fitnessaddict #nutrition #motivation #fitnessgirl #fryve #gymrat #fitnessfreak #lifestyle #mensphysique #fatloss #powerlifting #musclepump #fitnessgoals

  •  355  0  29 August, 2019

Top #fryve Posts

  • Save for later !! 🔥𝐏𝐔𝐋𝐋 𝐇𝐘𝐏𝐄𝐑𝐓𝐑𝐎𝐏𝐇𝐘 𝐃𝐀𝐘🔥 by @fryvetips
-
📌In the “pull” workout you train all the upper body pulling muscles, i.e. the back and biceps.
-
📌This means that you get the maximum overlap of movements within the same workout, and the muscle groups being trained get an overall benefit from this overlap.
  • @fryvetips Profile picture

    @fryvetips

    Lefkosa, Nicosia, Cyprus

    Save for later !! 🔥𝐏𝐔𝐋𝐋 𝐇𝐘𝐏𝐄𝐑𝐓𝐑𝐎𝐏𝐇𝐘 𝐃𝐀𝐘🔥 by @fryvetips
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    📌In the “pull” workout you train all the upper body pulling muscles, i.e. the back and biceps.
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    📌This means that you get the maximum overlap of movements within the same workout, and the muscle groups being trained get an overall benefit from this overlap.

  •  190  1  22 July, 2019
  • 🔥Which one do you like best ?🔥 -
📌Bodybuilding Explained
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Bodybuilding is all about form. At its highest levels, bodybuilders are trying to cultivate aesthetic perfection in the human physique. In other words, bodybuilding is about getting jacked. Bodybuilding is primarily concerned with looks, big muscles, low body fat. It aims to realize the potential of every single muscle in the human body to grow while maintaining balance and cohesion.
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📌CrossFit Explained
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CrossFit is all about function. Rather than emphasizing aesthetics, it focuses on increasing work capacity. It’s trying to make people better at producing a given amount of work in less time than before. If you can go from doing 10 pullups in two minutes to doing 20 pullups in two minutes, you’ve just increased your work capacity. CrossFit wants its athletes to not only lift heavy things, but lift heavy things repeatedly with less rest.
  • @fryvetips Profile picture

    @fryvetips

    Nicosia District

    🔥Which one do you like best ?🔥 -
    📌Bodybuilding Explained
    -
    Bodybuilding is all about form. At its highest levels, bodybuilders are trying to cultivate aesthetic perfection in the human physique. In other words, bodybuilding is about getting jacked. Bodybuilding is primarily concerned with looks, big muscles, low body fat. It aims to realize the potential of every single muscle in the human body to grow while maintaining balance and cohesion.
    -
    📌CrossFit Explained
    -
    CrossFit is all about function. Rather than emphasizing aesthetics, it focuses on increasing work capacity. It’s trying to make people better at producing a given amount of work in less time than before. If you can go from doing 10 pullups in two minutes to doing 20 pullups in two minutes, you’ve just increased your work capacity. CrossFit wants its athletes to not only lift heavy things, but lift heavy things repeatedly with less rest.

  •  422  8  20 August, 2019
  • #Repost @bradschoenfeldphd
• • • • • •
BCAAs remain a popular supplement among bodybuilders and athletes. And yes, consuming BCAAs can help to increase muscle protein synthesis. A study from the lab of Kevin Tipton (see the accompanying image) showed that post-exercise consumption of BCAA increased MPS by 22% more than placebo. Sounds pretty good, right? ⁣
⁣
Here's the rub: The magnitude of the MPS increase was ~50% less than what has been reported with  a dose of whey protein containing similar amounts of BCAAs. In other words, BCAA provides only half the anabolic response of a whole, high-quality protein source. What we can take home from this data is that a full complement of essential amino acids are necessary to optimal build muscle; consuming just a few isolated EAA simply won't get it done. ⁣
⁣
Now when presented with this information, some people start in with "what ifs...". A common response is, "What if I train fasted and want to blunt protein breakdown...". Well, if you consume BCAA, then you aren't training fasted. Other "what if" scenarios also commonly presented include that people generally seem to like the taste, so they enjoy hydrating to a greater extent. And to that, the answer will ultimately be: If you want to take BCAAs, go for it. Adherence is ultimately the most important consideration in any lifestyle routine. But if the goal is to maximally build muscle, whole protein sources that contain the full complement of EAA are the better choice. It's really not debatable.⁣
⁣
As to whether there is any detriment to consuming BCAA, I'd say probably not. However, it is possible that high consumption of isolated amino acids can alter absorption of other EAA, which in turn can have a negative impact on muscle development. You'd have to consume a lot of BCAA for this to occur, but something to be cognizant of. 💪🏽 #gainz
  • @fryvetips Profile picture

    @fryvetips

    #Repost @bradschoenfeldphd
    • • • • • •
    BCAAs remain a popular supplement among bodybuilders and athletes. And yes, consuming BCAAs can help to increase muscle protein synthesis. A study from the lab of Kevin Tipton (see the accompanying image) showed that post-exercise consumption of BCAA increased MPS by 22% more than placebo. Sounds pretty good, right? ⁣

    Here's the rub: The magnitude of the MPS increase was ~50% less than what has been reported with a dose of whey protein containing similar amounts of BCAAs. In other words, BCAA provides only half the anabolic response of a whole, high-quality protein source. What we can take home from this data is that a full complement of essential amino acids are necessary to optimal build muscle; consuming just a few isolated EAA simply won't get it done. ⁣

    Now when presented with this information, some people start in with "what ifs...". A common response is, "What if I train fasted and want to blunt protein breakdown...". Well, if you consume BCAA, then you aren't training fasted. Other "what if" scenarios also commonly presented include that people generally seem to like the taste, so they enjoy hydrating to a greater extent. And to that, the answer will ultimately be: If you want to take BCAAs, go for it. Adherence is ultimately the most important consideration in any lifestyle routine. But if the goal is to maximally build muscle, whole protein sources that contain the full complement of EAA are the better choice. It's really not debatable.⁣

    As to whether there is any detriment to consuming BCAA, I'd say probably not. However, it is possible that high consumption of isolated amino acids can alter absorption of other EAA, which in turn can have a negative impact on muscle development. You'd have to consume a lot of BCAA for this to occur, but something to be cognizant of. 💪🏽 #gainz

  •  103  1  7 August, 2019
  • 🔥𝐕-𝐓𝐀𝐏𝐄𝐑𝐄𝐃 𝐏𝐇𝐘𝐒𝐈𝐐𝐔𝐄🔥 by @fryvetips @fryveofficial
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📌The V-taper has long since been one of the most accepted markers of a good physique.In order to achieve a V-Taper, you’ll need to get as close to the perfect waist:shoulder ratio as possible while still developing muscles in other areas to compliment it. 
Focus on putting muscles to the right areas like;
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📌Upper Chest
Have you seen Arnold Schwarzenegger hitting his classic side chest pose.
His pecs in that pic are full and large. They look like you could set a shaker cup on them and not worry about it falling off. So, gotta build that upper pecs for the V-taper.
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📌The Lats
Building a V-shape taper begins with building the lats. A back as wide as a barn door, is essential when building a taper. Everyone from the kid just starting to workout at home in his cellar, to the seasoned trainee, or contest competitor, is striving to build bigger and wider lats. There are two distinct ways to go about developing good lats and an impressive back.
One of the approaches are to do pull-down movements and chin-ups, and the other is to do rowing movements, and deadlifts. The pull-down type exercises build width, and the rowing moves build thickness. You can't have an impressive back without a combination of the two.
-
📌The Delts
Wide shoulder's with impressive cannonball deltoids are the hallmark of a great V-shape. Having a naturally wide structure surely helps in this regard, but developing thick, round delts, that cap off the shoulder's is attainable by anyone. I personally recommend working all three heads of the deltoid for maximum development.
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📌The Abdominals
A sharply chiseled set of abs is admired by just about everybody. When you're at the beach, or in a bodybuilding contest the first thing that the eyes are drawn to, is your midsection. If it's ripped and tight, then that is a good first impression to make, and also exhibits good overall fitness.
  • @fryvetips Profile picture

    @fryvetips

    Nicosia, Cyprus

    🔥𝐕-𝐓𝐀𝐏𝐄𝐑𝐄𝐃 𝐏𝐇𝐘𝐒𝐈𝐐𝐔𝐄🔥 by @fryvetips @fryveofficial
    -
    📌The V-taper has long since been one of the most accepted markers of a good physique.In order to achieve a V-Taper, you’ll need to get as close to the perfect waist:shoulder ratio as possible while still developing muscles in other areas to compliment it.
    Focus on putting muscles to the right areas like;
    -
    📌Upper Chest
    Have you seen Arnold Schwarzenegger hitting his classic side chest pose.
    His pecs in that pic are full and large. They look like you could set a shaker cup on them and not worry about it falling off. So, gotta build that upper pecs for the V-taper.
    -
    📌The Lats
    Building a V-shape taper begins with building the lats. A back as wide as a barn door, is essential when building a taper. Everyone from the kid just starting to workout at home in his cellar, to the seasoned trainee, or contest competitor, is striving to build bigger and wider lats. There are two distinct ways to go about developing good lats and an impressive back.
    One of the approaches are to do pull-down movements and chin-ups, and the other is to do rowing movements, and deadlifts. The pull-down type exercises build width, and the rowing moves build thickness. You can't have an impressive back without a combination of the two.
    -
    📌The Delts
    Wide shoulder's with impressive cannonball deltoids are the hallmark of a great V-shape. Having a naturally wide structure surely helps in this regard, but developing thick, round delts, that cap off the shoulder's is attainable by anyone. I personally recommend working all three heads of the deltoid for maximum development.
    -
    📌The Abdominals
    A sharply chiseled set of abs is admired by just about everybody. When you're at the beach, or in a bodybuilding contest the first thing that the eyes are drawn to, is your midsection. If it's ripped and tight, then that is a good first impression to make, and also exhibits good overall fitness.

  •  464  1  16 August, 2019
  • We all know drinking water is important. But sometimes it's easy to get caught up in whatever you're doing and forget to drink enough water throughout the day. This could affect your training performance.
-
One research review suggests that athletes should prevent fluid loss of more than 2% of total body weight if they want to maximize performance [1]. Another study looked directly at strength training and found that mild dehydration negatively affects strength performance on the back squat [2].
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Luckily, there's a simple way to see whether you are well-hydrated. From the scientific literature, we know that the "Urine Color Chart" you see in the second slide of this post gives a good indication of hydration status [3]. If you are within points 1-3, you are hydrated just fine. Once you approach point 6 or higher, it's time to start prioritizing hydration. As you probably know, there is also such a thing as drinking too much water. But this shouldn't be a concern if you keep your water intake within reason.
-
For most people, simply drinking according to your thirst will put you in the right ballpark [4]. But if you do this and your urine color is not where it should be, make it easier for yourself to drink more water. Try keeping a water bottle at hand to prevent forgetting to drinking enough water.
-
- credit  @iwannaburnfat

References:
1. https://www.ncbi.nlm.nih.gov/pubmed/17277604
2. https://www.ncbi.nlm.nih.gov/pubmed/17909410
3. https://www.ncbi.nlm.nih.gov/pubmed/7987361
4. https://www.ncbi.nlm.nih.gov/pubmed/21454440
  • @fryvetips Profile picture

    @fryvetips

    We all know drinking water is important. But sometimes it's easy to get caught up in whatever you're doing and forget to drink enough water throughout the day. This could affect your training performance.
    -
    One research review suggests that athletes should prevent fluid loss of more than 2% of total body weight if they want to maximize performance [1]. Another study looked directly at strength training and found that mild dehydration negatively affects strength performance on the back squat [2].
    -
    Luckily, there's a simple way to see whether you are well-hydrated. From the scientific literature, we know that the "Urine Color Chart" you see in the second slide of this post gives a good indication of hydration status [3]. If you are within points 1-3, you are hydrated just fine. Once you approach point 6 or higher, it's time to start prioritizing hydration. As you probably know, there is also such a thing as drinking too much water. But this shouldn't be a concern if you keep your water intake within reason.
    -
    For most people, simply drinking according to your thirst will put you in the right ballpark [4]. But if you do this and your urine color is not where it should be, make it easier for yourself to drink more water. Try keeping a water bottle at hand to prevent forgetting to drinking enough water.
    -
    - credit @iwannaburnfat

    References:
    1. https://www.ncbi.nlm.nih.gov/pubmed/17277604
    2. https://www.ncbi.nlm.nih.gov/pubmed/17909410
    3. https://www.ncbi.nlm.nih.gov/pubmed/7987361
    4. https://www.ncbi.nlm.nih.gov/pubmed/21454440

  •  391  2  22 August, 2019
  • 🔥𝐖𝐈𝐃𝐄𝐑 𝐀𝐑𝐌𝐒🔥by @fryvetips
-
📌The brachialis muscle is located in the upper arm. It lies underneath the biceps muscle. 
Training your brachialis is a great way to help "project" a massive arm because as the brachialis develops, it actually pushes your biceps and triceps further away from one another, making for a wider-appearing arm. Tip: Train the Brachialis First
-
📌The key to bigger arms? Hit the little muscle between the biceps and triceps first in your workout. Here's the best way to do it.

Tips
-
📌Pay respect to the brachialis, the forgotten muscle. Train your brachialis first. Make this overlooked muscle found between the biceps and triceps a priority.
Training your brachialis is a great way to help "project" a massive arm because as the brachialis develops, it actually pushes your biceps and triceps further away from one another, making for a wider-appearing arm. There are a number of different exercises you can use to hit your brachialis:
-
📌Start your workouts with one of the above, preferably one of the first two listed.
  • @fryvetips Profile picture

    @fryvetips

    Kuzey Kıbrıs Türk Cumhuriyeti - Girne

    🔥𝐖𝐈𝐃𝐄𝐑 𝐀𝐑𝐌𝐒🔥by @fryvetips
    -
    📌The brachialis muscle is located in the upper arm. It lies underneath the biceps muscle. 
    Training your brachialis is a great way to help "project" a massive arm because as the brachialis develops, it actually pushes your biceps and triceps further away from one another, making for a wider-appearing arm. Tip: Train the Brachialis First
    -
    📌The key to bigger arms? Hit the little muscle between the biceps and triceps first in your workout. Here's the best way to do it.

    Tips
    -
    📌Pay respect to the brachialis, the forgotten muscle. Train your brachialis first. Make this overlooked muscle found between the biceps and triceps a priority.
    Training your brachialis is a great way to help "project" a massive arm because as the brachialis develops, it actually pushes your biceps and triceps further away from one another, making for a wider-appearing arm. There are a number of different exercises you can use to hit your brachialis:
    -
    📌Start your workouts with one of the above, preferably one of the first two listed.

  •  542  6  25 July, 2019