Carsen / Online Coach ( @trainwithcarsen ) Instagram Profile

trainwithcarsen

Carsen / Online Coach

Train Smart⚡️Build Fast
@prozis Discount Code- CarsenPZ

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Carsen / Online Coach Profile Information

  • 4 Exercises To Build Defined Shoulders by @trainwithcarsen 
_

OVERHEAD PRESS⚡️- presses should be your main lift when it comes to building your shoulders. Whether it be standing overhead press, seated military press, or Dumbbell shoulder press, make sure you are focusing on getting stronger every week. Whether that be adding more weight to the bar, or adding another set. 
_

LATERAL RAISES⚡️- lateral raises are intended to work the lateral portion of your deltoid (shoulder muscle). These are best performed with cables for high reps. The reason cables are more effective here is because you can maximize tension with cables, as opposed to with dumbbells where tension is lost at the bottom of the movement.

_

FACE PULLS⚡️- this should be one of the most frequently performed exercises in your routine. Face-pulls are your bread and butter for better posture and healthy shoulders. They aim to work the rear deltoid, along with your external rotators, both of which are severely under worked muscles (leading to poor posture). Whether you start your workout with face-pulls, or end them with face-pulls, start to add them in to every workout. 
_

DIPS⚡️- “what? I thought dips were a Tricep exercise?”. Dips are one of the best upper body exercises you can be doing because of the multitude of muscles it incorporates. Primarily dips works your chest, shoulders and Tricep. And because it is such a challenging exercise, I recommend doing dips on shoulder day as well to get the most bang for your buck. 
_____________

#squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #weightlifting #bodybuilding #fitnessnutrition #diet #dietplan #gymtips #fitnesstips #exercise #exercisemotivation #sportsnutrition #muscle #chestday #legday #exceedyourself #prozis #prozisteam #sportperformance
  • 4 Exercises To Build Defined Shoulders by @trainwithcarsen
    _

    OVERHEAD PRESS⚡️- presses should be your main lift when it comes to building your shoulders. Whether it be standing overhead press, seated military press, or Dumbbell shoulder press, make sure you are focusing on getting stronger every week. Whether that be adding more weight to the bar, or adding another set.
    _

    LATERAL RAISES⚡️- lateral raises are intended to work the lateral portion of your deltoid (shoulder muscle). These are best performed with cables for high reps. The reason cables are more effective here is because you can maximize tension with cables, as opposed to with dumbbells where tension is lost at the bottom of the movement.

    _

    FACE PULLS⚡️- this should be one of the most frequently performed exercises in your routine. Face-pulls are your bread and butter for better posture and healthy shoulders. They aim to work the rear deltoid, along with your external rotators, both of which are severely under worked muscles (leading to poor posture). Whether you start your workout with face-pulls, or end them with face-pulls, start to add them in to every workout.
    _

    DIPS⚡️- “what? I thought dips were a Tricep exercise?”. Dips are one of the best upper body exercises you can be doing because of the multitude of muscles it incorporates. Primarily dips works your chest, shoulders and Tricep. And because it is such a challenging exercise, I recommend doing dips on shoulder day as well to get the most bang for your buck.
    _____________

    #squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #weightlifting #bodybuilding #fitnessnutrition #diet #dietplan #gymtips #fitnesstips #exercise #exercisemotivation #sportsnutrition #muscle #chestday #legday #exceedyourself #prozis #prozisteam #sportperformance
  •  1,882  42  23 hours ago

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  • What To Look For On The Scale by @trainwithcarsen 
_

The scale is a good indicator of progress for your fitness goals. You need to understand what your weight is doing on a weekly basis in order to asses your current routine, and plan ahead. The problem is, most people don’t know how to weigh themselves correctly, and also don’t know what to look for on the scale. They simply want to see that number go up or down. Here are the proper weekly scale guidelines.

_

WEIGHT LOSS✅: -1-2 lbs/week. That is the max weight you should be losing in a week. 1-2 lbs a week is a sustainable goal for the long haul. Let’s put it in perspective: 1-pound is 3500 calories, right? So say you wanted to lose 2-pounds in a week. That means that you would need 7000 less calories in a week than you are currently accustom to. While this can be done through both dieting and exercise, 1000 calorie deficit a day is about the max you should aim for. Anything more is unrealistic and not sustainable. 
_

LEAN GAIN✅: +.5-1 lbs/week. When it comes to stacking on lean muscle, it is a much slower process than weight loss. If your goal is to put on muscle mass while also staying lean, the weight on the scale will slowly go up each week. This will assure that you are still gaining muscle, and not a lot of fat with it. 
_

BULK✅: +1-2 lbs/week.  When it comes to a bulk phase, you are loading up on calories at a high rate in order to produce the most significant muscle gain results. While eating in a caloric surplus is best to maximize muscle mass, it will also result in some fat gain. Typically the bulk phase (roughly 6-months or more) will be followed by a cutting phase to reduce the body fat that was accumulated during the bulk. 
_____________

#squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #weightlifting #bodybuilding #fitnessnutrition #diet #dietplan #gymtips #fitnesstips #exercise #exercisemotivation #sportsnutrition #muscle #chestday #legday #exceedyourself #prozis #prozisteam #sportperformance
  • What To Look For On The Scale by @trainwithcarsen
    _

    The scale is a good indicator of progress for your fitness goals. You need to understand what your weight is doing on a weekly basis in order to asses your current routine, and plan ahead. The problem is, most people don’t know how to weigh themselves correctly, and also don’t know what to look for on the scale. They simply want to see that number go up or down. Here are the proper weekly scale guidelines.

    _

    WEIGHT LOSS✅: -1-2 lbs/week. That is the max weight you should be losing in a week. 1-2 lbs a week is a sustainable goal for the long haul. Let’s put it in perspective: 1-pound is 3500 calories, right? So say you wanted to lose 2-pounds in a week. That means that you would need 7000 less calories in a week than you are currently accustom to. While this can be done through both dieting and exercise, 1000 calorie deficit a day is about the max you should aim for. Anything more is unrealistic and not sustainable.
    _

    LEAN GAIN✅: +.5-1 lbs/week. When it comes to stacking on lean muscle, it is a much slower process than weight loss. If your goal is to put on muscle mass while also staying lean, the weight on the scale will slowly go up each week. This will assure that you are still gaining muscle, and not a lot of fat with it.
    _

    BULK✅: +1-2 lbs/week. When it comes to a bulk phase, you are loading up on calories at a high rate in order to produce the most significant muscle gain results. While eating in a caloric surplus is best to maximize muscle mass, it will also result in some fat gain. Typically the bulk phase (roughly 6-months or more) will be followed by a cutting phase to reduce the body fat that was accumulated during the bulk.
    _____________

    #squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #weightlifting #bodybuilding #fitnessnutrition #diet #dietplan #gymtips #fitnesstips #exercise #exercisemotivation #sportsnutrition #muscle #chestday #legday #exceedyourself #prozis #prozisteam #sportperformance
  •  910  14  17 April, 2019

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  • Row Variations by @trainwithcarsen 
_

Rows are the single most important exercise you should be doing in the gym and here’s why:
✅Rows play a pivotal row in developing upper back strength. This is important because your upper back strength is a staple of your upper body posture. Meaning, when you have a strong upper back it works to help retract your shoulders, allowing for tall posture. This will help tremendously to avoid shoulder injury/pain because we know when your shoulders start to slump forward, it’s bad news for that shoulder joint.

_

I am aware that you are rowing, but are you rowing enough❓Rows should be incorporated into your routine multiple times a week, and I would even argue that they could be implemented into every workout session. They act as a great warmup exercise as they work to engage your back muscles and tidy up your posture. 
_

If you’ve built a strong friendship with the seated cable row, that’s good, I’m happy for the two of you, but it’s time to add in more row variations to your routine. Let this graphic act as a guide to implementing more row variations. And don’t worry, the seated cable row machine won’t be mad that you are cheating on it with other variations. It will be happy for you.

_

Let me know in the comments what other row variations I missed! 
_____________

#squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #weightlifting #bodybuilding #fitnessnutrition #diet #dietplan #gymtips #fitnesstips #exercise #exercisemotivation #sportsnutrition #muscle #chestday #legday #exceedyourself #prozis #prozisteam #sportperformance
  • Row Variations by @trainwithcarsen
    _

    Rows are the single most important exercise you should be doing in the gym and here’s why:
    ✅Rows play a pivotal row in developing upper back strength. This is important because your upper back strength is a staple of your upper body posture. Meaning, when you have a strong upper back it works to help retract your shoulders, allowing for tall posture. This will help tremendously to avoid shoulder injury/pain because we know when your shoulders start to slump forward, it’s bad news for that shoulder joint.

    _

    I am aware that you are rowing, but are you rowing enough❓Rows should be incorporated into your routine multiple times a week, and I would even argue that they could be implemented into every workout session. They act as a great warmup exercise as they work to engage your back muscles and tidy up your posture.
    _

    If you’ve built a strong friendship with the seated cable row, that’s good, I’m happy for the two of you, but it’s time to add in more row variations to your routine. Let this graphic act as a guide to implementing more row variations. And don’t worry, the seated cable row machine won’t be mad that you are cheating on it with other variations. It will be happy for you.

    _

    Let me know in the comments what other row variations I missed!
    _____________

    #squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #weightlifting #bodybuilding #fitnessnutrition #diet #dietplan #gymtips #fitnesstips #exercise #exercisemotivation #sportsnutrition #muscle #chestday #legday #exceedyourself #prozis #prozisteam #sportperformance
  •  2,516  23  16 April, 2019

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  • Leg Press Foot Placement by @iqphysique96 
_

The leg press is pre-dominantly a quad exercise. But you can emphasize certain muscles more by adjusting your foot stance.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Putting your feet higher + wider causes less knee flexion but a little more hip flexion. WideningThus your hamstrings and glutes will have a greater range of motion (ROM) and thus do more work.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Putting your feet lower will target more quads because there is less hip flexion but more knee flexion. Thus your quads will do more work.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Regardless of how you do it, remember that we all have our own individual anatomy. You can only put your feet so high and wide or so low and narrow until it will cause less tension on the muscle.
⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#legday#quads#legpress#squats#exercise#exercises#exercisetechnique#fitness#menshealth#mensfitness#menhealth#dadswholift#fitfather #squats #gluteworkout #deadlift #pullups #legdayworkout #legday
  • Leg Press Foot Placement by @iqphysique96
    _

    The leg press is pre-dominantly a quad exercise. But you can emphasize certain muscles more by adjusting your foot stance.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Putting your feet higher + wider causes less knee flexion but a little more hip flexion. WideningThus your hamstrings and glutes will have a greater range of motion (ROM) and thus do more work.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Putting your feet lower will target more quads because there is less hip flexion but more knee flexion. Thus your quads will do more work.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Regardless of how you do it, remember that we all have our own individual anatomy. You can only put your feet so high and wide or so low and narrow until it will cause less tension on the muscle.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    #legday #quads #legpress #squats #exercise #exercises #exercisetechnique #fitness #menshealth #mensfitness #menhealth #dadswholift #fitfather #squats #gluteworkout #deadlift #pullups #legdayworkout #legday
  •  4,937  62  11 April, 2019
  • Why You Should Deadlift by @trainwithcarsen 
_

The deadlift is one of the most beneficial moves you can (and should) be doing in the gym❗️The reason people tend to avoid the deadlift is because they fear it could “injure their lower back”. The truth is, bad form (with any big lift) can lead to injury. However, performing the deadlift with proper form will help you to avoid injuries in the long hall. 
_

There is not enough space in this caption section for me to explain the multitude of benefits the deadlift has to offer, or the large mass of muscle groups that are incorporated into this single lift. But what I can say is that the deadlift will give you the biggest bang for your buck in the gym. Period.

_

HOW CAN YOU START❓It all starts with learning proper form. There are countless videos on YouTube on how to deadlift properly. You can also hire a trainer to coach you on how to properly execute the deadlift. If the barbell conventional deadlift seems intimidating to you, start with dumbbells or cables. Here you can still learn proper movement pattern before stepping up to the barbell deadlift. 
_

P.S💢-if you’re ready to take action on building your ripped summer body - send me a direct message today and we can get you on the right path to achieving your ultimate physique.

_____________

#squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #weightlifting #bodybuilding #fitnessnutrition #diet #dietplan #gymtips #fitnesstips #exercise #exercisemotivation #sportsnutrition #muscle #chestday #legday #exceedyourself #prozis #prozisteam #sportperformance
  • Why You Should Deadlift by @trainwithcarsen
    _

    The deadlift is one of the most beneficial moves you can (and should) be doing in the gym❗️The reason people tend to avoid the deadlift is because they fear it could “injure their lower back”. The truth is, bad form (with any big lift) can lead to injury. However, performing the deadlift with proper form will help you to avoid injuries in the long hall.
    _

    There is not enough space in this caption section for me to explain the multitude of benefits the deadlift has to offer, or the large mass of muscle groups that are incorporated into this single lift. But what I can say is that the deadlift will give you the biggest bang for your buck in the gym. Period.

    _

    HOW CAN YOU START❓It all starts with learning proper form. There are countless videos on YouTube on how to deadlift properly. You can also hire a trainer to coach you on how to properly execute the deadlift. If the barbell conventional deadlift seems intimidating to you, start with dumbbells or cables. Here you can still learn proper movement pattern before stepping up to the barbell deadlift.
    _

    P.S💢-if you’re ready to take action on building your ripped summer body - send me a direct message today and we can get you on the right path to achieving your ultimate physique.

    _____________

    #squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #weightlifting #bodybuilding #fitnessnutrition #diet #dietplan #gymtips #fitnesstips #exercise #exercisemotivation #sportsnutrition #muscle #chestday #legday #exceedyourself #prozis #prozisteam #sportperformance
  •  2,700  63  9 April, 2019
  • Build Strength/Build Size by @trainwithcarsen 
_

Undulating your rep ranges is ideal for maximizing muscle growth❗️When you’re a beginner, sure, you can go with the flow, hit the weights until your muscles fatigue, and you will stack on some muscle in the process. However, when you start to advance with your training, building muscle does not come as easily as it once did. 
_

What does undulating your rep ranges mean❓It means that you need to be programming multiple rep ranges into your training to produce the greatest outcome. In order to do so, you need to understand the different rep ranges.

_

STRENGTH⚡️- strength training serves one purpose: to get stronger. Here you are working to move the heaviest weight possible, without breaking form, from point A to point B. Barbell compound moves are your focus here. Barbells allow you to lift heavy loads, while compound lifts work to activate multiple muscle groups into a single lift. ✅Your rep range here is 1-5 reps. 
You have to be getting stronger if you want to grow. The stronger you are, the more weight you can lift, the more muscle you can build. 
_

HYPERTROPHY⚡️- works to increase the size of the muscle cell and allows them to hold more fluid, giving them the appearance of looking bigger. ✅Your rep range here is 6-12. This can be done with barbells or dumbbells, although I recommend dumbbells when working in the 6-12 rep range. You are also still working with compound lifts here. 
_

Strength and hypertrophy splits can be done in the same week, or on separate weeks. It just depends on how you Program it. 💢If you are struggling to build muscle and gain size, send me a DM today and we can discuss how my 1-on-1 coaching program can 10X your results in the gym. 
____________

#squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #weightlifting #bodybuilding #fitnessnutrition #diet #dietplan #gymtips #fitnesstips #exercise #exercisemotivation #sportsnutrition #muscle #chestday #legday #exceedyourself #prozis #prozisteam #sportperformance
  • Build Strength/Build Size by @trainwithcarsen
    _

    Undulating your rep ranges is ideal for maximizing muscle growth❗️When you’re a beginner, sure, you can go with the flow, hit the weights until your muscles fatigue, and you will stack on some muscle in the process. However, when you start to advance with your training, building muscle does not come as easily as it once did.
    _

    What does undulating your rep ranges mean❓It means that you need to be programming multiple rep ranges into your training to produce the greatest outcome. In order to do so, you need to understand the different rep ranges.

    _

    STRENGTH⚡️- strength training serves one purpose: to get stronger. Here you are working to move the heaviest weight possible, without breaking form, from point A to point B. Barbell compound moves are your focus here. Barbells allow you to lift heavy loads, while compound lifts work to activate multiple muscle groups into a single lift. ✅Your rep range here is 1-5 reps.
    You have to be getting stronger if you want to grow. The stronger you are, the more weight you can lift, the more muscle you can build.
    _

    HYPERTROPHY⚡️- works to increase the size of the muscle cell and allows them to hold more fluid, giving them the appearance of looking bigger. ✅Your rep range here is 6-12. This can be done with barbells or dumbbells, although I recommend dumbbells when working in the 6-12 rep range. You are also still working with compound lifts here.
    _

    Strength and hypertrophy splits can be done in the same week, or on separate weeks. It just depends on how you Program it. 💢If you are struggling to build muscle and gain size, send me a DM today and we can discuss how my 1-on-1 coaching program can 10X your results in the gym.
    ____________

    #squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #weightlifting #bodybuilding #fitnessnutrition #diet #dietplan #gymtips #fitnesstips #exercise #exercisemotivation #sportsnutrition #muscle #chestday #legday #exceedyourself #prozis #prozisteam #sportperformance
  •  1,452  21  7 April, 2019