#hypertrophy Instagram Photos & Videos

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Latest #hypertrophy Posts

  • “What’s in a muscle?” Okay I can’t believe some people don’t know this, but muscle is mostly made out of water. What baffles me is people drink no where close to the amount of water your body needs!

If you’re serious about building muscle you need to drink half to one gallon of day. 
Thanks @roballenfitness for the idea!
  • “What’s in a muscle?” Okay I can’t believe some people don’t know this, but muscle is mostly made out of water. What baffles me is people drink no where close to the amount of water your body needs!

    If you’re serious about building muscle you need to drink half to one gallon of day.
    Thanks @roballenfitness for the idea!

  •  73  1  13 minutes ago
  • I never usually take leg pictures, so here's a few
  • I never usually take leg pictures, so here's a few

  •  4  1  13 minutes ago
  • All work no play 🤝
What else can I say...
Online programs dropping this month
Stay tuned ⏳ 
#NoDaysOff I breathe, eat & sleep this💯
  • All work no play 🤝
    What else can I say...
    Online programs dropping this month
    Stay tuned ⏳
    #NoDaysOff I breathe, eat & sleep this💯

  •  52  1  41 minutes ago
  • Its not sexy, it’s just the first thing I do every time I walk into the gym
_
People always seemed to be asking about warmup. No matter what’s on the training agenda for the day, this is how I start. 
_
This simple maneuver “Jefferson Curl” makes my back feel amazing and releases all the tension. 
_
I can literally feel the resetting of the scapula into alignment.
_
Start with 1-2 reps without weight. Just let the arms hang. I will often kinda wiggle side to side and get a little bit of movement in the upper back while weightless. 
_
Then progress to light DBs. The 45# barbell might be too much if you aren’t familiar with this. 
_
Once you get comfortable with it, feel free to stand on a riser to get a bigger depression of the scap at the bottom 
_
I know people do this for strength work, as well. @andersvarner says he does sets with the 80s. 
_
Maybe one day. For now, I super dig it for warmup and releasing tension before training. 
_
Give it a try and let me know what you think! 
_
#warmup #jeffersoncurl #jeffersoncurls #scapula #bodyprep #workout #gym #fitness #hypertrophy #crossfit #bodybuilding #naturalbodybuilding #backday #legday #deadlift #strength #weightlifting #everyday #healthy #backpain #lowback #lowbackpain #mobility
  • Its not sexy, it’s just the first thing I do every time I walk into the gym
    _
    People always seemed to be asking about warmup. No matter what’s on the training agenda for the day, this is how I start.
    _
    This simple maneuver “Jefferson Curl” makes my back feel amazing and releases all the tension.
    _
    I can literally feel the resetting of the scapula into alignment.
    _
    Start with 1-2 reps without weight. Just let the arms hang. I will often kinda wiggle side to side and get a little bit of movement in the upper back while weightless.
    _
    Then progress to light DBs. The 45# barbell might be too much if you aren’t familiar with this.
    _
    Once you get comfortable with it, feel free to stand on a riser to get a bigger depression of the scap at the bottom
    _
    I know people do this for strength work, as well. @andersvarner says he does sets with the 80s.
    _
    Maybe one day. For now, I super dig it for warmup and releasing tension before training.
    _
    Give it a try and let me know what you think!
    _
    #warmup #jeffersoncurl #jeffersoncurls #scapula #bodyprep #workout #gym #fitness #hypertrophy #crossfit #bodybuilding #naturalbodybuilding #backday #legday #deadlift #strength #weightlifting #everyday #healthy #backpain #lowback #lowbackpain #mobility

  •  56  2  1 hour ago
  • So yesterday was spent studying the fundamentals of movement & stability paying particular attention to the 3 hubs of stability in the body; the spine, the hips and the shoulders.
.
It was awesome to see the direct correlation between stability in these areas and ability to create output in the surrounding muscles as well as getting a better understanding of how this principal governs exercise selection.
.
Today we spent the morning studying the squat and deadlift and exploring the best ways to safely load muscles through these movements while maintaining internal stability and joint integrity.
.
The final portion of the day was spent putting the theory to the test on the gym floor with an intense 4 station superset circuit for legs.
.
A1 prone ham curl
A2 banded RDL
B1 quad extension 
B2 heel elevated DB squat
C1 high stance leg press 
C2 DB walking lunge 
D1 pendulum squat
D2 step up
.
Despite this evenings wobley legs I cant wait to do it all again tomorrow!
.
#musclecamp #bpak #themuscledoctor #education #learning #strongmind #strongbody #strength #hypertrophy #quads #glutes #hamstrings #deadlift #squat #lunge #move #stability #personaltrainer #growth #power #knowledge #improvement #instapic  #fitnesslife
  • So yesterday was spent studying the fundamentals of movement & stability paying particular attention to the 3 hubs of stability in the body; the spine, the hips and the shoulders.
    .
    It was awesome to see the direct correlation between stability in these areas and ability to create output in the surrounding muscles as well as getting a better understanding of how this principal governs exercise selection.
    .
    Today we spent the morning studying the squat and deadlift and exploring the best ways to safely load muscles through these movements while maintaining internal stability and joint integrity.
    .
    The final portion of the day was spent putting the theory to the test on the gym floor with an intense 4 station superset circuit for legs.
    .
    A1 prone ham curl
    A2 banded RDL
    B1 quad extension
    B2 heel elevated DB squat
    C1 high stance leg press
    C2 DB walking lunge
    D1 pendulum squat
    D2 step up
    .
    Despite this evenings wobley legs I cant wait to do it all again tomorrow!
    .
    #musclecamp #bpak #themuscledoctor #education #learning #strongmind #strongbody #strength #hypertrophy #quads #glutes #hamstrings #deadlift #squat #lunge #move #stability #personaltrainer #growth #power #knowledge #improvement #instapic #fitnesslife

  •  15  3  1 hour ago
  • #Repost @thetrainingmanual
HOW MUCH OF WHAT MACRO? 
Tag a friend that could use this guide!👇⠀ - Carbohydrates, particularly glucose, are the body’s preferred fuel source. Explosive and strength-based sports use your anaerobic system, which relies on carbohydrates in the form of glycogen. As well as this, high glycogen levels are associated with higher levels of muscle protein synthesis and lower levels of cortisol. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Protein’s main role in the is for growth and repair, but it also plays a major role in enzymatic activites and can be used for energy. In terms of training, recent research suggests that roughly 1.6g/kg is optimal for maximising hypertrophy. Of course, you can eat more than this and I’d suggest a range of between 1.6-2g/kg, as eating more protein may allow you to suppress your appetite, which can be a big help to those with massive appetites.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Fat is often seen as the evil of the macronutrients, but it is vital for optimal endocrine function. The endocrine system is responsible for the production of testosterone, which is key for muscle growth & maintenance. It also acts to help absorption of fat-soluble vitamins such as A,D,E &K.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
__________________
Be sure to turn on our post notifications to never miss a post! 📲
__________________
As always, let us know if you have any questions at all! 🤓
.

#protein #proteins #Nutrition #nutritiontips #diet #dieting #healthysnack  #healthyeating #digestion #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding  #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #idoportal  #myodetox  #mobility  #yogafit  #iifym
  • #Repost @thetrainingmanual
    HOW MUCH OF WHAT MACRO?
    Tag a friend that could use this guide!👇⠀ - Carbohydrates, particularly glucose, are the body’s preferred fuel source. Explosive and strength-based sports use your anaerobic system, which relies on carbohydrates in the form of glycogen. As well as this, high glycogen levels are associated with higher levels of muscle protein synthesis and lower levels of cortisol. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Protein’s main role in the is for growth and repair, but it also plays a major role in enzymatic activites and can be used for energy. In terms of training, recent research suggests that roughly 1.6g/kg is optimal for maximising hypertrophy. Of course, you can eat more than this and I’d suggest a range of between 1.6-2g/kg, as eating more protein may allow you to suppress your appetite, which can be a big help to those with massive appetites.⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Fat is often seen as the evil of the macronutrients, but it is vital for optimal endocrine function. The endocrine system is responsible for the production of testosterone, which is key for muscle growth & maintenance. It also acts to help absorption of fat-soluble vitamins such as A,D,E &K.⠀⠀⠀⠀⠀⠀⠀⠀⠀
    .⠀⠀⠀⠀⠀⠀⠀⠀⠀
    __________________
    Be sure to turn on our post notifications to never miss a post! 📲
    __________________
    As always, let us know if you have any questions at all! 🤓
    .

    #protein #proteins #Nutrition #nutritiontips #diet #dieting #healthysnack #healthyeating #digestion #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #idoportal #myodetox #mobility #yogafit #iifym

  •  6  0  1 hour ago
  • “There is no key to success. But the key to failure is trying to please everyone” 💭
  • “There is no key to success. But the key to failure is trying to please everyone” 💭

  •  19  3  1 hour ago
  • Episode 1 of Foundational Principals: Progression/Regression where we take “basic” exercises (no, not white girl basic) and discuss proper execution, regression ideas for beginners, and progressions for more advanced trainees. ⠀
⠀
Today we are discussing the classic push up. Great exercise for all whether this is your first day in the gym or you’ve been training for 20 years. ⠀
⠀
Set Up:⠀
- Hands a bit wider than shoulder width⠀
- Glutes/stomach squeezed for bracing and stability throughout movement⠀
- Hands “screw into” the ground pushing the elbow pits forward⠀
- Head neutral and in-line with the body throughout (can use a broom stick for feedback)⠀
⠀
Execute:⠀
- descend slowly to the floor, lowering torso and hips together, with elbows making a 45 degree angle to the trunk⠀
- Think about “squeezing the floor together” with your hands throughout the movement for maximum contraction. This step is key and makes or breaks the difficulty in the exercise. If you squeeze like a 6 year old, it won’t do much. If you squeeze as if you are trying to move the floor together, you’re on the right track⠀
- Tempo is 3-4 seconds down and 3-4 seconds back up ⠀
⠀
Videos 2 and 3 are simple ways to regress the exercise to help you execute while working your way towards the standard push up.⠀
⠀
Videos 4 and 5 are progressions where the stability is challenged and resistance is added for more difficulty. ⠀
⠀
Try your next push ups with the above tips in mind and let me know what you think. ⠀
⠀
#fitness #gym #fit #workout #fitnessmotivation #health #fitspoquote #strength #Hypertrophy #gymlife #podcast #fitspiration #weightedpullups #pump #meathead #somanyhashtags #ryourogue #rogue #roguefitness #1stphorm #iam1stphorm
  • Episode 1 of Foundational Principals: Progression/Regression where we take “basic” exercises (no, not white girl basic) and discuss proper execution, regression ideas for beginners, and progressions for more advanced trainees. ⠀

    Today we are discussing the classic push up. Great exercise for all whether this is your first day in the gym or you’ve been training for 20 years. ⠀

    Set Up:⠀
    - Hands a bit wider than shoulder width⠀
    - Glutes/stomach squeezed for bracing and stability throughout movement⠀
    - Hands “screw into” the ground pushing the elbow pits forward⠀
    - Head neutral and in-line with the body throughout (can use a broom stick for feedback)⠀

    Execute:⠀
    - descend slowly to the floor, lowering torso and hips together, with elbows making a 45 degree angle to the trunk⠀
    - Think about “squeezing the floor together” with your hands throughout the movement for maximum contraction. This step is key and makes or breaks the difficulty in the exercise. If you squeeze like a 6 year old, it won’t do much. If you squeeze as if you are trying to move the floor together, you’re on the right track⠀
    - Tempo is 3-4 seconds down and 3-4 seconds back up ⠀

    Videos 2 and 3 are simple ways to regress the exercise to help you execute while working your way towards the standard push up.⠀

    Videos 4 and 5 are progressions where the stability is challenged and resistance is added for more difficulty. ⠀

    Try your next push ups with the above tips in mind and let me know what you think. ⠀

    #fitness #gym #fit #workout #fitnessmotivation #health #fitspoquote #strength #Hypertrophy #gymlife #podcast #fitspiration #weightedpullups #pump #meathead #somanyhashtags #ryourogue #rogue #roguefitness #1stphorm #iam1stphorm

  •  6  0  1 hour ago
  • Marklyft ger fint flöde🏋️‍♂️🤼‍♂️
  • Marklyft ger fint flöde🏋️‍♂️🤼‍♂️

  •  7  1  1 hour ago
  • So you had a big weekend? You ate a lot of food? Drank a few fancy cocktails? Cool.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here’s a couple of reasons why you really, really don’t need to punish yourself w/ kale and a side of air today.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
1. Although eating next-to-no calories after a day of tasty, round items might seem like repentance for ‘your sins’, don’t forget it’s TOTALLY COOL/FINE/CHILL to have a weekend where you eat for the sake of eating. Really.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
2. Restricting like a mf will most likely lead to you feeling like a piece of shit. And as a result, lead to bingeing. Which is not a v nice cycle to be in and certainly not the building blocks for a happy, balanced relationship with food. It’s completely counter-productive to your goal.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
So yeah.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Pick your self up.⁣⠀⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Shake yourself off⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Get your veggies in⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Lift some heavy shit⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Enjoy some delicious things.⁣⠀⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
And continue on with your damn life.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Credit to @lucymountain for this awesome post!⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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
  • So you had a big weekend? You ate a lot of food? Drank a few fancy cocktails? Cool.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⠀⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Here’s a couple of reasons why you really, really don’t need to punish yourself w/ kale and a side of air today.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⠀⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    1. Although eating next-to-no calories after a day of tasty, round items might seem like repentance for ‘your sins’, don’t forget it’s TOTALLY COOL/FINE/CHILL to have a weekend where you eat for the sake of eating. Really.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⠀⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    2. Restricting like a mf will most likely lead to you feeling like a piece of shit. And as a result, lead to bingeing. Which is not a v nice cycle to be in and certainly not the building blocks for a happy, balanced relationship with food. It’s completely counter-productive to your goal.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⠀⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    So yeah.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⠀⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Pick your self up.⁣⠀⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Shake yourself off⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Get your veggies in⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Lift some heavy shit⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Enjoy some delicious things.⁣⠀⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    And continue on with your damn life.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Credit to @lucymountain for this awesome post!⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    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

  •  28  0  1 hour ago
  • 🚨FOLLOW @THEEQACADEMY FOR ALL THINGS MINDSET, MOTIVATION & HEALTH🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⭕️LOW CABLE CHEST FLYES by @pheasyque ⭕️⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Since yesterday I posted the high cable variation, I had to draw this one too as requested. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
This exercise is recommended for those people who want to add some more volume to their chest routine & bring up some lagging parts. Just like any other chest movement, it'll be extremely important for you to keep your scapulas depressed and adducted (pulled down and back) in order to properly execute, and get the most, out of this exercise. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
As you set up for the exercise, you want to grab both cables and stay in the middle, one foot step forward for a stable & solid set up and both arms slightly bent to your sides in order to prevent stress at the biceps tendon. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Extend your arms to the lower side (straight out at both sides) in a wide arc until you feel a stretch on your chest. Breathe in through your chest/diaphragm as you perform this portion of the movement and keep in mind that throughout the movement, the arms and torso should remain stationary, allowing the movement only to occur at the shoulder joint. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Come up with your arms as you're about to hug a very wide person and then come down. Repeat.⠀⠀⠀⠀⠀⠀⠀⠀⠀
. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#musclefood #fatlossjourney #macros #irishfitfam #deadlifting #healthylifestyle #gymmemes #nutritionfacts #nutritional #fatlosstips #fatlosscoach #onlinecoach #personaltrainer #physiology #hypertrophy #weightlossideas #weightlossdiet #healthyme #flexibledieting #weightlossgoal #dietstartstomorrow
  • 🚨FOLLOW @THEEQACADEMY FOR ALL THINGS MINDSET, MOTIVATION & HEALTH🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀
    .⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⭕️LOW CABLE CHEST FLYES by @pheasyque ⭕️⠀⠀⠀⠀⠀⠀⠀⠀⠀
    .⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Since yesterday I posted the high cable variation, I had to draw this one too as requested. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    This exercise is recommended for those people who want to add some more volume to their chest routine & bring up some lagging parts. Just like any other chest movement, it'll be extremely important for you to keep your scapulas depressed and adducted (pulled down and back) in order to properly execute, and get the most, out of this exercise. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    As you set up for the exercise, you want to grab both cables and stay in the middle, one foot step forward for a stable & solid set up and both arms slightly bent to your sides in order to prevent stress at the biceps tendon. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Extend your arms to the lower side (straight out at both sides) in a wide arc until you feel a stretch on your chest. Breathe in through your chest/diaphragm as you perform this portion of the movement and keep in mind that throughout the movement, the arms and torso should remain stationary, allowing the movement only to occur at the shoulder joint. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Come up with your arms as you're about to hug a very wide person and then come down. Repeat.⠀⠀⠀⠀⠀⠀⠀⠀⠀
    . ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    #musclefood #fatlossjourney #macros #irishfitfam #deadlifting #healthylifestyle #gymmemes #nutritionfacts #nutritional #fatlosstips #fatlosscoach #onlinecoach #personaltrainer #physiology #hypertrophy #weightlossideas #weightlossdiet #healthyme #flexibledieting #weightlossgoal #dietstartstomorrow

  •  118  2  1 hour ago
  • 🚨FOLLOW @THEEQACADEMY FOR ALL THINGS MINDSET, MOTIVATION & HEALTH🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⭕️LOW CABLE CHEST FLYES by @pheasyque ⭕️⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Since yesterday I posted the high cable variation, I had to draw this one too as requested. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
This exercise is recommended for those people who want to add some more volume to their chest routine & bring up some lagging parts. Just like any other chest movement, it'll be extremely important for you to keep your scapulas depressed and adducted (pulled down and back) in order to properly execute, and get the most, out of this exercise. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
As you set up for the exercise, you want to grab both cables and stay in the middle, one foot step forward for a stable & solid set up and both arms slightly bent to your sides in order to prevent stress at the biceps tendon. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Extend your arms to the lower side (straight out at both sides) in a wide arc until you feel a stretch on your chest. Breathe in through your chest/diaphragm as you perform this portion of the movement and keep in mind that throughout the movement, the arms and torso should remain stationary, allowing the movement only to occur at the shoulder joint. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Come up with your arms as you're about to hug a very wide person and then come down. Repeat.⠀⠀⠀⠀⠀⠀⠀⠀⠀
. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#musclefood #fatlossjourney #macros #irishfitfam #deadlifting #healthylifestyle #gymmemes #nutritionfacts #nutritional #fatlosstips #fatlosscoach #onlinecoach #personaltrainer #physiology #hypertrophy #weightlossideas #weightlossdiet #healthyme #flexibledieting #weightlossgoal #dietstartstomorrow
  • 🚨FOLLOW @THEEQACADEMY FOR ALL THINGS MINDSET, MOTIVATION & HEALTH🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀
    .⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⭕️LOW CABLE CHEST FLYES by @pheasyque ⭕️⠀⠀⠀⠀⠀⠀⠀⠀⠀
    .⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Since yesterday I posted the high cable variation, I had to draw this one too as requested. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    This exercise is recommended for those people who want to add some more volume to their chest routine & bring up some lagging parts. Just like any other chest movement, it'll be extremely important for you to keep your scapulas depressed and adducted (pulled down and back) in order to properly execute, and get the most, out of this exercise. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    As you set up for the exercise, you want to grab both cables and stay in the middle, one foot step forward for a stable & solid set up and both arms slightly bent to your sides in order to prevent stress at the biceps tendon. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Extend your arms to the lower side (straight out at both sides) in a wide arc until you feel a stretch on your chest. Breathe in through your chest/diaphragm as you perform this portion of the movement and keep in mind that throughout the movement, the arms and torso should remain stationary, allowing the movement only to occur at the shoulder joint. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Come up with your arms as you're about to hug a very wide person and then come down. Repeat.⠀⠀⠀⠀⠀⠀⠀⠀⠀
    . ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    #musclefood #fatlossjourney #macros #irishfitfam #deadlifting #healthylifestyle #gymmemes #nutritionfacts #nutritional #fatlosstips #fatlosscoach #onlinecoach #personaltrainer #physiology #hypertrophy #weightlossideas #weightlossdiet #healthyme #flexibledieting #weightlossgoal #dietstartstomorrow

  •  51  0  1 hour ago
  • 🚨FOLLOW @THEEQACADEMY FOR ALL THINGS MINDSET, MOTIVATION & HEALTH🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⭕️LOW CABLE CHEST FLYES by @pheasyque ⭕️⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Since yesterday I posted the high cable variation, I had to draw this one too as requested. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
This exercise is recommended for those people who want to add some more volume to their chest routine & bring up some lagging parts. Just like any other chest movement, it'll be extremely important for you to keep your scapulas depressed and adducted (pulled down and back) in order to properly execute, and get the most, out of this exercise. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
As you set up for the exercise, you want to grab both cables and stay in the middle, one foot step forward for a stable & solid set up and both arms slightly bent to your sides in order to prevent stress at the biceps tendon. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Extend your arms to the lower side (straight out at both sides) in a wide arc until you feel a stretch on your chest. Breathe in through your chest/diaphragm as you perform this portion of the movement and keep in mind that throughout the movement, the arms and torso should remain stationary, allowing the movement only to occur at the shoulder joint. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Come up with your arms as you're about to hug a very wide person and then come down. Repeat.⠀⠀⠀⠀⠀⠀⠀⠀⠀
. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#musclefood #fatlossjourney #macros #irishfitfam #deadlifting #healthylifestyle #gymmemes #nutritionfacts #nutritional #fatlosstips #fatlosscoach #onlinecoach #personaltrainer #physiology #hypertrophy #weightlossideas #weightlossdiet #healthyme #flexibledieting #weightlossgoal #dietstartstomorrow
  • 🚨FOLLOW @THEEQACADEMY FOR ALL THINGS MINDSET, MOTIVATION & HEALTH🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀
    .⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⭕️LOW CABLE CHEST FLYES by @pheasyque ⭕️⠀⠀⠀⠀⠀⠀⠀⠀⠀
    .⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Since yesterday I posted the high cable variation, I had to draw this one too as requested. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    This exercise is recommended for those people who want to add some more volume to their chest routine & bring up some lagging parts. Just like any other chest movement, it'll be extremely important for you to keep your scapulas depressed and adducted (pulled down and back) in order to properly execute, and get the most, out of this exercise. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    As you set up for the exercise, you want to grab both cables and stay in the middle, one foot step forward for a stable & solid set up and both arms slightly bent to your sides in order to prevent stress at the biceps tendon. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Extend your arms to the lower side (straight out at both sides) in a wide arc until you feel a stretch on your chest. Breathe in through your chest/diaphragm as you perform this portion of the movement and keep in mind that throughout the movement, the arms and torso should remain stationary, allowing the movement only to occur at the shoulder joint. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Come up with your arms as you're about to hug a very wide person and then come down. Repeat.⠀⠀⠀⠀⠀⠀⠀⠀⠀
    . ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    #musclefood #fatlossjourney #macros #irishfitfam #deadlifting #healthylifestyle #gymmemes #nutritionfacts #nutritional #fatlosstips #fatlosscoach #onlinecoach #personaltrainer #physiology #hypertrophy #weightlossideas #weightlossdiet #healthyme #flexibledieting #weightlossgoal #dietstartstomorrow

  •  62  0  1 hour ago
  • 🚨FOLLOW @THEEQACADEMY FOR ALL THINGS MINDSET, MOTIVATION & HEALTH🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⭕️LOW CABLE CHEST FLYES by @pheasyque ⭕️⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Since yesterday I posted the high cable variation, I had to draw this one too as requested. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
This exercise is recommended for those people who want to add some more volume to their chest routine & bring up some lagging parts. Just like any other chest movement, it'll be extremely important for you to keep your scapulas depressed and adducted (pulled down and back) in order to properly execute, and get the most, out of this exercise. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
As you set up for the exercise, you want to grab both cables and stay in the middle, one foot step forward for a stable & solid set up and both arms slightly bent to your sides in order to prevent stress at the biceps tendon. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Extend your arms to the lower side (straight out at both sides) in a wide arc until you feel a stretch on your chest. Breathe in through your chest/diaphragm as you perform this portion of the movement and keep in mind that throughout the movement, the arms and torso should remain stationary, allowing the movement only to occur at the shoulder joint. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Come up with your arms as you're about to hug a very wide person and then come down. Repeat.⠀⠀⠀⠀⠀⠀⠀⠀⠀
. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#musclefood #fatlossjourney #macros #irishfitfam #deadlifting #healthylifestyle #gymmemes #nutritionfacts #nutritional #fatlosstips #fatlosscoach #onlinecoach #personaltrainer #physiology #hypertrophy #weightlossideas #weightlossdiet #healthyme #flexibledieting #weightlossgoal #dietstartstomorrow
  • 🚨FOLLOW @THEEQACADEMY FOR ALL THINGS MINDSET, MOTIVATION & HEALTH🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀
    .⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⭕️LOW CABLE CHEST FLYES by @pheasyque ⭕️⠀⠀⠀⠀⠀⠀⠀⠀⠀
    .⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Since yesterday I posted the high cable variation, I had to draw this one too as requested. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    This exercise is recommended for those people who want to add some more volume to their chest routine & bring up some lagging parts. Just like any other chest movement, it'll be extremely important for you to keep your scapulas depressed and adducted (pulled down and back) in order to properly execute, and get the most, out of this exercise. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    As you set up for the exercise, you want to grab both cables and stay in the middle, one foot step forward for a stable & solid set up and both arms slightly bent to your sides in order to prevent stress at the biceps tendon. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Extend your arms to the lower side (straight out at both sides) in a wide arc until you feel a stretch on your chest. Breathe in through your chest/diaphragm as you perform this portion of the movement and keep in mind that throughout the movement, the arms and torso should remain stationary, allowing the movement only to occur at the shoulder joint. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Come up with your arms as you're about to hug a very wide person and then come down. Repeat.⠀⠀⠀⠀⠀⠀⠀⠀⠀
    . ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    #musclefood #fatlossjourney #macros #irishfitfam #deadlifting #healthylifestyle #gymmemes #nutritionfacts #nutritional #fatlosstips #fatlosscoach #onlinecoach #personaltrainer #physiology #hypertrophy #weightlossideas #weightlossdiet #healthyme #flexibledieting #weightlossgoal #dietstartstomorrow

  •  44  0  1 hour ago
  • 🚨FOLLOW @THEEQACADEMY FOR ALL THINGS MINDSET, MOTIVATION & HEALTH🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⭕️LOW CABLE CHEST FLYES by @pheasyque ⭕️⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Since yesterday I posted the high cable variation, I had to draw this one too as requested. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
This exercise is recommended for those people who want to add some more volume to their chest routine & bring up some lagging parts. Just like any other chest movement, it'll be extremely important for you to keep your scapulas depressed and adducted (pulled down and back) in order to properly execute, and get the most, out of this exercise. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
As you set up for the exercise, you want to grab both cables and stay in the middle, one foot step forward for a stable & solid set up and both arms slightly bent to your sides in order to prevent stress at the biceps tendon. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Extend your arms to the lower side (straight out at both sides) in a wide arc until you feel a stretch on your chest. Breathe in through your chest/diaphragm as you perform this portion of the movement and keep in mind that throughout the movement, the arms and torso should remain stationary, allowing the movement only to occur at the shoulder joint. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Come up with your arms as you're about to hug a very wide person and then come down. Repeat.⠀⠀⠀⠀⠀⠀⠀⠀⠀
. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#musclefood #fatlossjourney #macros #irishfitfam #deadlifting #healthylifestyle #gymmemes #nutritionfacts #nutritional #fatlosstips #fatlosscoach #onlinecoach #personaltrainer #physiology #hypertrophy #weightlossideas #weightlossdiet #healthyme #flexibledieting #weightlossgoal #dietstartstomorrow
  • 🚨FOLLOW @THEEQACADEMY FOR ALL THINGS MINDSET, MOTIVATION & HEALTH🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀
    .⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⭕️LOW CABLE CHEST FLYES by @pheasyque ⭕️⠀⠀⠀⠀⠀⠀⠀⠀⠀
    .⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Since yesterday I posted the high cable variation, I had to draw this one too as requested. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    This exercise is recommended for those people who want to add some more volume to their chest routine & bring up some lagging parts. Just like any other chest movement, it'll be extremely important for you to keep your scapulas depressed and adducted (pulled down and back) in order to properly execute, and get the most, out of this exercise. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    As you set up for the exercise, you want to grab both cables and stay in the middle, one foot step forward for a stable & solid set up and both arms slightly bent to your sides in order to prevent stress at the biceps tendon. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Extend your arms to the lower side (straight out at both sides) in a wide arc until you feel a stretch on your chest. Breathe in through your chest/diaphragm as you perform this portion of the movement and keep in mind that throughout the movement, the arms and torso should remain stationary, allowing the movement only to occur at the shoulder joint. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Come up with your arms as you're about to hug a very wide person and then come down. Repeat.⠀⠀⠀⠀⠀⠀⠀⠀⠀
    . ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    #musclefood #fatlossjourney #macros #irishfitfam #deadlifting #healthylifestyle #gymmemes #nutritionfacts #nutritional #fatlosstips #fatlosscoach #onlinecoach #personaltrainer #physiology #hypertrophy #weightlossideas #weightlossdiet #healthyme #flexibledieting #weightlossgoal #dietstartstomorrow

  •  110  0  1 hour ago
  • Pullup PR
  • Pullup PR

  •  10  5  1 hour ago
  • 8 reps @ 180kg, I will go Super Saiyan 💪
  • 8 reps @ 180kg, I will go Super Saiyan 💪

  •  17  2  1 hour ago
  • 𝐁𝐄𝐓𝐓𝐄𝐑 𝐌𝐎𝐁𝐈𝐋𝐈𝐓𝐘 = 𝐁𝐄𝐓𝐓𝐄𝐑 𝐆𝐀𝐈𝐍𝐒💪⁣
⁣
Do you take time to become more mobile/flexible?⁣
⁣
If not you’re missing out on a lot of muscle gains!⁣
...⁣
As we repetitively participate in resistance training, our muscles will begin to shorten, UNLESS we regularly stretch. Besides your dynamic stretching routine that you do (or should be doing) before your workout, we should actively be doing a static stretching routine to help aid in our mobility/flexibility. ⁣
...⁣
When a muscle/joint is more mobile/flexible, that means we have a greater Range Of Motion (ROM) in that area. Therefore when a muscle/joint has a greater ROM you’re able to get a more effective workout because you’re allowing that muscle/joint to perform within its optimal ROM.⁣
...⁣
However, when you don’t regularly stretch, your muscles become shortened and very immobile/tight. Being in this state with a muscle/joint that has a limited ROM, significantly reduces the muscle activation and stimulus since it’s not going through its optimal ROM. ⁣
...⁣
Here’s the takeaway: make sure every day, preferably before bedtime (also not directly before workout), you’re participating in a 15-40 minute static stretching routine. In doing so, you’ll feel amazing and you’ll be able to allow your body to move through it’s optimal ROM’s.⁣
...⁣
@nsimainyang has a great playlist of stretching routines on YouTube called #smoothpanther I use them personally everyday and I feel amazing💯 I highly advise you do so too! Trust me! your body and older self will love you for it!⁣
...⁣
Now accepting clients!⁣
Online and In-person!⁣
⁣
FIRST SESSION FREE!⁣
⁣
Email or DM me to get started!⁣
  • 𝐁𝐄𝐓𝐓𝐄𝐑 𝐌𝐎𝐁𝐈𝐋𝐈𝐓𝐘 = 𝐁𝐄𝐓𝐓𝐄𝐑 𝐆𝐀𝐈𝐍𝐒💪⁣

    Do you take time to become more mobile/flexible?⁣

    If not you’re missing out on a lot of muscle gains!⁣
    ...⁣
    As we repetitively participate in resistance training, our muscles will begin to shorten, UNLESS we regularly stretch. Besides your dynamic stretching routine that you do (or should be doing) before your workout, we should actively be doing a static stretching routine to help aid in our mobility/flexibility. ⁣
    ...⁣
    When a muscle/joint is more mobile/flexible, that means we have a greater Range Of Motion (ROM) in that area. Therefore when a muscle/joint has a greater ROM you’re able to get a more effective workout because you’re allowing that muscle/joint to perform within its optimal ROM.⁣
    ...⁣
    However, when you don’t regularly stretch, your muscles become shortened and very immobile/tight. Being in this state with a muscle/joint that has a limited ROM, significantly reduces the muscle activation and stimulus since it’s not going through its optimal ROM. ⁣
    ...⁣
    Here’s the takeaway: make sure every day, preferably before bedtime (also not directly before workout), you’re participating in a 15-40 minute static stretching routine. In doing so, you’ll feel amazing and you’ll be able to allow your body to move through it’s optimal ROM’s.⁣
    ...⁣
    @nsimainyang has a great playlist of stretching routines on YouTube called #smoothpanther I use them personally everyday and I feel amazing💯 I highly advise you do so too! Trust me! your body and older self will love you for it!⁣
    ...⁣
    Now accepting clients!⁣
    Online and In-person!⁣

    FIRST SESSION FREE!⁣

    Email or DM me to get started!⁣

  •  11  5  1 hour ago

Top #hypertrophy Posts

  • 𝐏𝐑𝐎𝐓𝐄𝐈𝐍 𝐅𝐎𝐑 𝐌𝐔𝐒𝐂𝐋𝐄 𝐆𝐑𝐎𝐖𝐓𝐇
⠀
How much protein do you really need a day to build a muscle? There are a lot of speculations around the optimal protein intake per body weight. Here is what we know based on a meta-analysis and some recent research. This is a general recommendation and starting point as protein intake will vary amongst individuals. 💥swipe left for more info on training💥⏪ Protein intake up to 1.6 grams per kg of body weight a day seems to change the amount of lean mass put on according to (Morton et al 2018) after that there seems to be no added benefit according to the meta-analysis. This is a good starting point in figuring out your daily intake and shows us that the RDA recommendation of .8 g may be too low.
⠀
Like I mention that this number may also vary depending on training style, response to resistance training, calorie intake and many others. Someone who is consuming less calories may require a greater amount of protein to preserve and build lean mass. It is also important to mention that higher protein  diets do not affect kidney function adversely in healthy adults as shown by (Devries MC et al 2018)
⠀
It is important to focus on your protein intake during the day if you’re training, fats and carbs are super important as well but are very easily consumed. On the other hand, consuming larger amounts of protein may be more difficult because of its high satiety.
⠀
For example, for a person 80kg in weight that is 128g of protein a day that is around 3 chicken breasts or 420 grams. It’s a lot when you put it that way right, have you been eating enough? Want to know more about training, check out my ebook in the link above⬆️
  • 𝐏𝐑𝐎𝐓𝐄𝐈𝐍 𝐅𝐎𝐑 𝐌𝐔𝐒𝐂𝐋𝐄 𝐆𝐑𝐎𝐖𝐓𝐇

    How much protein do you really need a day to build a muscle? There are a lot of speculations around the optimal protein intake per body weight. Here is what we know based on a meta-analysis and some recent research. This is a general recommendation and starting point as protein intake will vary amongst individuals. 💥swipe left for more info on training💥⏪ Protein intake up to 1.6 grams per kg of body weight a day seems to change the amount of lean mass put on according to (Morton et al 2018) after that there seems to be no added benefit according to the meta-analysis. This is a good starting point in figuring out your daily intake and shows us that the RDA recommendation of .8 g may be too low.

    Like I mention that this number may also vary depending on training style, response to resistance training, calorie intake and many others. Someone who is consuming less calories may require a greater amount of protein to preserve and build lean mass. It is also important to mention that higher protein diets do not affect kidney function adversely in healthy adults as shown by (Devries MC et al 2018)

    It is important to focus on your protein intake during the day if you’re training, fats and carbs are super important as well but are very easily consumed. On the other hand, consuming larger amounts of protein may be more difficult because of its high satiety.

    For example, for a person 80kg in weight that is 128g of protein a day that is around 3 chicken breasts or 420 grams. It’s a lot when you put it that way right, have you been eating enough? Want to know more about training, check out my ebook in the link above⬆️

  •  906  11  8 hours ago
  • 𝐏𝐑𝐎𝐓𝐄𝐈𝐍 𝐓𝐈𝐌𝐈𝐍𝐆 ⠀

Don’t miss the anabolic window has to be one of the most overused myths out there next to don’t let your knees pass your toes during squatting. You can’t miss the anabolic window its about 20ft by 20ft. Jokes aside, there isn’t anything wrong with timing your protein, it just can make things more difficult than they need to be. You should be trying to eat your chicken breast and broccoli on the train to work because you don’t want to miss your anabolic window. ⏪💥For more info on working out, swipe left💥 ⠀

The fact of the matter is that total protein intake is the key driver of hypertrophy not when you take it, as supported by (Schoenfeld et al 2017, Candow et al 2006). Of course its not to say totally disregard timing and try to eat 200 g of protein in one sitting, but just have a balanced intake around your workouts when you wake up and when you got to sleep. ⠀

Anecdotally, I think most people don’t get enough protein as it is, and forcing themselves to eat at certain times makes it even harder to get their intake. So the main point is, just focus on getting your total daily protein intake by the end of the day don’t time it like clockwork. Unless you do this for a living, then it’s a different story you may have to like Thor, or Brian shaw, but for most of us it’s a non issue. ⠀

Do you know anyone that always has to have a protein shake right after the gym to avoid missing the anabolic window.
  • 𝐏𝐑𝐎𝐓𝐄𝐈𝐍 𝐓𝐈𝐌𝐈𝐍𝐆 ⠀

    Don’t miss the anabolic window has to be one of the most overused myths out there next to don’t let your knees pass your toes during squatting. You can’t miss the anabolic window its about 20ft by 20ft. Jokes aside, there isn’t anything wrong with timing your protein, it just can make things more difficult than they need to be. You should be trying to eat your chicken breast and broccoli on the train to work because you don’t want to miss your anabolic window. ⏪💥For more info on working out, swipe left💥 ⠀

    The fact of the matter is that total protein intake is the key driver of hypertrophy not when you take it, as supported by (Schoenfeld et al 2017, Candow et al 2006). Of course its not to say totally disregard timing and try to eat 200 g of protein in one sitting, but just have a balanced intake around your workouts when you wake up and when you got to sleep. ⠀

    Anecdotally, I think most people don’t get enough protein as it is, and forcing themselves to eat at certain times makes it even harder to get their intake. So the main point is, just focus on getting your total daily protein intake by the end of the day don’t time it like clockwork. Unless you do this for a living, then it’s a different story you may have to like Thor, or Brian shaw, but for most of us it’s a non issue. ⠀

    Do you know anyone that always has to have a protein shake right after the gym to avoid missing the anabolic window.

  •  1,177  24  19 September, 2019
  • : I’m posting this to be transparent with you guys, not all my sets are pretty. I tried to hit the 110s today for a set after doing 105s for 6 and then I finished with the 100s. Form was super rough here and definitely needs to sharpened up, next chest day we’ll be better 💪🏽💯 Credit :  @tristynleeofficial

Follow ➡️ @gymhealthcenter
  • : I’m posting this to be transparent with you guys, not all my sets are pretty. I tried to hit the 110s today for a set after doing 105s for 6 and then I finished with the 100s. Form was super rough here and definitely needs to sharpened up, next chest day we’ll be better 💪🏽💯 Credit : @tristynleeofficial

    Follow ➡️ @gymhealthcenter

  •  1,849  18  7 September, 2019
  • 𝐄𝐀𝐓𝐈𝐍𝐆 𝐁𝐄𝐅𝐎𝐑𝐄 𝐄𝐗𝐄𝐑𝐂𝐈𝐒𝐄.
⠀
Glycogen depletion is one of the causes of fatigue when it comes to exercising. Depending on the when you last ate and your workout intensity this can affect your workout volume and performance. This problem can be attenuated through the ingestion of carbohydrates.
🔺Swipe left for ebook info ⏪🔺
⠀
Carbohydrate intake has been reviewed quite a bit in the literature when it comes to aerobic performance, however when it comes to resistance training the data is up and coming.  Previous research hinted that carbohydrate intake prior to exercise can improve performance due to the decreased demand on muscle glycogen.  Some recent research has shown that it may improve your performance when it comes to resistance training by increasing the amount of volume and decreasing fatigue.
⠀
A proper meal prior to training with around 40-50 g of carbs should be enough to aid in workout performance. Our bodies are very sensitive to carbohydrates that some tests have shown that just swishing a sweet drink for a period will improve performance. Also a side note if you have not read my previous post on fasted cardio; it does not make a difference when it comes to weight loss or calories burned
⠀
Save your money on pre-workout and just have some food before training. Tag someone to help them with their workout
  • 𝐄𝐀𝐓𝐈𝐍𝐆 𝐁𝐄𝐅𝐎𝐑𝐄 𝐄𝐗𝐄𝐑𝐂𝐈𝐒𝐄.

    Glycogen depletion is one of the causes of fatigue when it comes to exercising. Depending on the when you last ate and your workout intensity this can affect your workout volume and performance. This problem can be attenuated through the ingestion of carbohydrates.
    🔺Swipe left for ebook info ⏪🔺

    Carbohydrate intake has been reviewed quite a bit in the literature when it comes to aerobic performance, however when it comes to resistance training the data is up and coming. Previous research hinted that carbohydrate intake prior to exercise can improve performance due to the decreased demand on muscle glycogen. Some recent research has shown that it may improve your performance when it comes to resistance training by increasing the amount of volume and decreasing fatigue.

    A proper meal prior to training with around 40-50 g of carbs should be enough to aid in workout performance. Our bodies are very sensitive to carbohydrates that some tests have shown that just swishing a sweet drink for a period will improve performance. Also a side note if you have not read my previous post on fasted cardio; it does not make a difference when it comes to weight loss or calories burned

    Save your money on pre-workout and just have some food before training. Tag someone to help them with their workout

  •  1,531  49  12 September, 2019
  • 𝐕𝐎𝐋𝐔𝐌𝐄 𝐓𝐑𝐀𝐈𝐍𝐈𝐍𝐆 𝐅𝐎𝐑 𝐌𝐔𝐒𝐂𝐋𝐄 𝐆𝐑𝐎𝐖𝐓𝐇
⠀
In the past few years an idea that higher frequency training is better for hypertrophy has been floating around due to a few research papers. This has prompted the quick fix of train each body part 3x a week and you’ll grow them regardless if you’re putting enough volume in it. Thankfully some new research came out and can put this misinformation to sleep.
⠀🔺swipe left for ebook info like this 🔺
First paper (Gomez et al. 2018) compared low-frequency and high-frequency splits with equated volume. One consisted of training each muscle group specifically ones a week; the next trained a full body routine training each muscle group multiple times a week. After 8 weeks they compared pre training and post muscle mass finding no difference between routines as far as strength and muscle gain.
⠀
The next study, (Schoenfeld et al 2018) compared low volume training routines to high volume in an 8 week training routine. At the end of the 8 weeks they compared strength and muscle gain between the 3 groups. The results showed no difference for strength gains between the low, moderate and high volume groups. On the other hand, the higher volume group they had a significantly greater increase in muscle size. This is further supported by (Klemp A et al. 2017) which found that when volume is equated rep ranges do not show significant difference in hypertrophy. Showing us, that muscle hypertrophy seems to follow a dose relationship between training volume and hypertrophy. ⠀
What does this mean; this shows us that if your goal is to maximize muscle growth a higher volume split is better to achieve your goal. On the other hand, if your goal is strength gain you may potentially benefit from a lower volume split. This is how I designed my hypertrophy program actually based on a high volume single body part a day system if anyone is interested it is available in the link in my bio.
⠀
Tag someone who is looking to grow some muscle and is struggling. Also, to calculate your volume (sets*reps*weight)
  • 𝐕𝐎𝐋𝐔𝐌𝐄 𝐓𝐑𝐀𝐈𝐍𝐈𝐍𝐆 𝐅𝐎𝐑 𝐌𝐔𝐒𝐂𝐋𝐄 𝐆𝐑𝐎𝐖𝐓𝐇

    In the past few years an idea that higher frequency training is better for hypertrophy has been floating around due to a few research papers. This has prompted the quick fix of train each body part 3x a week and you’ll grow them regardless if you’re putting enough volume in it. Thankfully some new research came out and can put this misinformation to sleep.
    ⠀🔺swipe left for ebook info like this 🔺
    First paper (Gomez et al. 2018) compared low-frequency and high-frequency splits with equated volume. One consisted of training each muscle group specifically ones a week; the next trained a full body routine training each muscle group multiple times a week. After 8 weeks they compared pre training and post muscle mass finding no difference between routines as far as strength and muscle gain.

    The next study, (Schoenfeld et al 2018) compared low volume training routines to high volume in an 8 week training routine. At the end of the 8 weeks they compared strength and muscle gain between the 3 groups. The results showed no difference for strength gains between the low, moderate and high volume groups. On the other hand, the higher volume group they had a significantly greater increase in muscle size. This is further supported by (Klemp A et al. 2017) which found that when volume is equated rep ranges do not show significant difference in hypertrophy. Showing us, that muscle hypertrophy seems to follow a dose relationship between training volume and hypertrophy. ⠀
    What does this mean; this shows us that if your goal is to maximize muscle growth a higher volume split is better to achieve your goal. On the other hand, if your goal is strength gain you may potentially benefit from a lower volume split. This is how I designed my hypertrophy program actually based on a high volume single body part a day system if anyone is interested it is available in the link in my bio.

    Tag someone who is looking to grow some muscle and is struggling. Also, to calculate your volume (sets*reps*weight)

  •  2,264  28  13 September, 2019
  • 🐔Know Your Chicken! 🐔
.
🍗Chicken is an extremely popular option when it comes to lean protein, as it packs a considerable amount into a single serving without a lot of fat!
.
👨‍🍳Plus, it’s easy to cook at home and available in most restaurants. Chicken dishes can be found on just about any menu, & literally cooked a million different ways!
.
🧐But you may wonder exactly how many calories are in that chicken on your plate.
.
🐓Chicken comes in many cuts, including breasts, thighs, wings and drumsticks. Each cut contains a different number of calories and a different proportion of protein to fat.
.
❤️Listed above are a couple different favorite chicken options. They are listed per 100 grams of consumption!
.
⬇️Below, let me know what your favorite chicken go-to is!
.
👉🏻 Follow @physiqueandstrength 👈🏻
👉🏻 Follow @physiqueandstrength 👈🏻
👉🏻 Credit @nickkrantzfit 👈🏻
.
.
.
#proteinpacked #highprotein #highproteindiet #proteindiet #musclebuildingfoods #bodybuildingfood
  • 🐔Know Your Chicken! 🐔
    .
    🍗Chicken is an extremely popular option when it comes to lean protein, as it packs a considerable amount into a single serving without a lot of fat!
    .
    👨‍🍳Plus, it’s easy to cook at home and available in most restaurants. Chicken dishes can be found on just about any menu, & literally cooked a million different ways!
    .
    🧐But you may wonder exactly how many calories are in that chicken on your plate.
    .
    🐓Chicken comes in many cuts, including breasts, thighs, wings and drumsticks. Each cut contains a different number of calories and a different proportion of protein to fat.
    .
    ❤️Listed above are a couple different favorite chicken options. They are listed per 100 grams of consumption!
    .
    ⬇️Below, let me know what your favorite chicken go-to is!
    .
    👉🏻 Follow @physiqueandstrength 👈🏻
    👉🏻 Follow @physiqueandstrength 👈🏻
    👉🏻 Credit @nickkrantzfit 👈🏻
    .
    .
    .
    #proteinpacked #highprotein #highproteindiet #proteindiet #musclebuildingfoods #bodybuildingfood

  •  3,345  37  19 September, 2019