• #hypertrophy

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    Drop sets. 
A drop set is when you continue an exercise with a lower weight.  Do a heavy set to one or two reps shy of failure, then immediately reduce the load (grab lighter dumbbells, move the pin in the weight stack, or slide a few plates off the bar) by 10% or more and do as many reps as possible. To extend this further, you can build up to multiple sets with drops on each one over time. 
Drop sets are a great way to increase muscle mass because you continue training the target muscles past the point where they’d normally give out, which heightens the stimulus they get. They create muscular and metabolic stress by increasing blood flow into the muscles, getting the heart pumping, and most importantly, fatigue the muscles to ensure muscle growth. 
You can watch both of us perform a drop set for bench dumbbell rows. 

#dropset #liftheavy #back #biceps #shoulder #workout #workoutvideo #fitness #fitnesslife #giveitatry #beastmode #strong #strength #buildmuscle #hypertrophy #fit #fotmom #fitdad #fitfam #lift #fitnessmotivation #lafitness
    Williams’ Fitness - @sweet_as_fit_fam  Instagram Profile - enidealkilo.com
    sweet_as_fit_fam
    0

    Drop sets. A drop set is when you continue an exercise with a lower weight. Do a heavy set to one or two reps shy of failure, then immediately reduce the load (grab lighter dumbbells, move the pin in the weight stack, or slide a few plates off the bar) by 10% or more and do as many reps as possible. To extend this further, you can build up to multiple sets with drops on each one over time. Drop sets are a great way to increase muscle mass because you continue training the target muscles past the point where they’d normally give out, which heightens the stimulus they get. They create muscular and metabolic stress by increasing blood flow into the muscles, getting the heart pumping, and most importantly, fatigue the muscles to ensure muscle growth. You can watch both of us perform a drop set for bench dumbbell rows. #dropset#liftheavy#back#biceps#shoulder#workout#workoutvideo#fitness#fitnesslife#giveitatry#beastmode#strong#strength#buildmuscle#hypertrophy#fit#fotmom#fitdad#fitfam#lift#fitnessmotivation#lafitness

    Never look down on anyone unless you’re helping them up
    Jeanette 🦁 - @jeanetteastor  Instagram Profile - enidealkilo.com
    jeanetteastor
    3

    Never look down on anyone unless you’re helping them up

    #mondaymotivation 
Still holding at 195lbs
That's 135lbs lost. It's taken me a year and a half to get here, but with a #caloricdeficient and #hypertrophy training I've been able to stay on track. It also helps to find a gym where u feel comfortable.  Mines @anytimefitnessmiltonfl and Its the Best Ever. #beyourowninspiration 
#weightlossjourney #weightlosstransformation #weightloss #weighttraining #weightlifting #gym #gymtime #bodygoals #obesetobeast #fitness #fitlife #fitfam #fit #instafit #instagram #instagood #instafitness #getoffyourass #lovemygym
    Ryan Robinson - @monkey_zen_x  Instagram Profile - enidealkilo.com
    monkey_zen_x
    0

    #mondaymotivation Still holding at 195lbs That's 135lbs lost. It's taken me a year and a half to get here, but with a #caloricdeficientand #hypertrophytraining I've been able to stay on track. It also helps to find a gym where u feel comfortable. Mines @anytimefitnessmiltonfland Its the Best Ever. #beyourowninspiration #weightlossjourney#weightlosstransformation#weightloss#weighttraining#weightlifting#gym#gymtime#bodygoals#obesetobeast#fitness#fitlife#fitfam#fit#instafit#instagram#instagood#instafitness#getoffyourass#lovemygym

    How To Be Successful With Your Nutrition 🥩⁣
⁣
The key rule.... ⁣
⁣
Never Miss Twice. ⁣
⁣
What do I mean by that? ⁣
⁣
We all know that life and throw us a curve ball now and again. Trust me, that’s ok  ⁣
⁣
 There will be days when you have to work late. ⁣
⁣
 There will be days when you want to go out with friends. ⁣
⁣
 There will be days when you are just fucking knackered. ⁣
⁣
These things happen and they can cause you to go off plan food wise or miss a gym session. ⁣
⁣
It happens, that’s life ⁣
⁣
Enter ️️️️ NEVER MISS TWICE. ⁣
⁣
 So you might miss one workout but you god damn don’t miss two! ⁣
⁣
 You might eat out with friends and enjoy a glass of wine but you bloody make sure that breakfast is on point the next morning ⁣
⁣
Just because you slipped up don’t make you a failure ⁣
⁣
The more you build better habits the better you’ll feel and the less you’ll miss. ⁣
⁣
What separates the successful people from those that don’t succeed is the ability to get back on track quickly. ⁣
⁣
Just PLAN for when you MISS ⁣
⁣
#TeamProjectF1T ⁣
#JustTurnUp ⁣
#BetterThanYesterday ⁣
    Lee - @projectf1t  Instagram Profile - enidealkilo.com
    projectf1t
    1

    How To Be Successful With Your Nutrition 🥩⁣ ⁣ The key rule.... ⁣ ⁣ Never Miss Twice. ⁣ ⁣ What do I mean by that? ⁣ ⁣ We all know that life and throw us a curve ball now and again. Trust me, that’s ok ⁣ ⁣ There will be days when you have to work late. ⁣ ⁣ There will be days when you want to go out with friends. ⁣ ⁣ There will be days when you are just fucking knackered. ⁣ ⁣ These things happen and they can cause you to go off plan food wise or miss a gym session. ⁣ ⁣ It happens, that’s life ⁣ ⁣ Enter ️️️️ NEVER MISS TWICE. ⁣ ⁣ So you might miss one workout but you god damn don’t miss two! ⁣ ⁣ You might eat out with friends and enjoy a glass of wine but you bloody make sure that breakfast is on point the next morning ⁣ ⁣ Just because you slipped up don’t make you a failure ⁣ ⁣ The more you build better habits the better you’ll feel and the less you’ll miss. ⁣ ⁣ What separates the successful people from those that don’t succeed is the ability to get back on track quickly. ⁣ ⁣ Just PLAN for when you MISS ⁣ ⁣ #TeamProjectF1T#JustTurnUp#BetterThanYesterday

    Chest & Tri's!

New Routine again ha! Looking after no1 & making sure I get those rests in. 
Worked well, felt good wahoo!

Workout:

Incline Dumbbell Bench Press
Flared Elbow Tricep Extension
Incline Dumbbell Fly
Unilateral Tricep Extension
Flat Smith Bench Press
Flat Smith Close Grip Bench Press
Standing Plate Push
Hanging Oblique Pulls to finish!! #workout #mondaymotivation #workoutdone #chestandtris #triceps #mondayworkout #workoutmotivation #benchpress #newroutine #motivationmonday #bodybuilderinthemaking #bodybuilder #obliques #xercise4less #bodybuilding #dedicated #focusonwhatmatters #stressreliever #mytherapy #mysanctuary #hypertrophy #traininglife #gymrat #gymlass #girlswholift #womenwholiftweights #weights #fitmum #mumswholift #x4l
    Emma Manning - @emmacazz  Instagram Profile - enidealkilo.com
    emmacazz
    0

    Chest & Tri's! New Routine again ha! Looking after no1 & making sure I get those rests in. Worked well, felt good wahoo! Workout: Incline Dumbbell Bench Press Flared Elbow Tricep Extension Incline Dumbbell Fly Unilateral Tricep Extension Flat Smith Bench Press Flat Smith Close Grip Bench Press Standing Plate Push Hanging Oblique Pulls to finish!! #workout#mondaymotivation#workoutdone#chestandtris#triceps#mondayworkout#workoutmotivation#benchpress#newroutine#motivationmonday#bodybuilderinthemaking#bodybuilder#obliques#xercise4less#bodybuilding#dedicated#focusonwhatmatters#stressreliever#mytherapy#mysanctuary#hypertrophy#traininglife#gymrat#gymlass#girlswholift#womenwholiftweights#weights#fitmum#mumswholift#x4l

    [The reverse hyperextension]

The king when it comes to muscular development and injury prevention of the lower back. The the reverse hyper is the only machine that allows flexion and extension of the spine promoting recovery and developing muscle simultaneously in the lower back. With the reverse hyper you can vary the loads, using lighter loads at higher volume can act great as a prehab-rehab tool on upper days, and using heavy loads on lower days to build the muscles of the hips, glutes, hamstrings and lower back. ———————————————————————————
#WestsideBarbell #Conjugate #ConjugateMethod #ReverseHyper #ReverseHyperExtension #Strength #StrengthTraining #Prehab #Rehab #Hypertrophy #Power #Powerlifting #MaxEffort #DynamicEffort #Squat #Deadlift #RogueFitness
    Gino Castucci - @ginocastucci  Instagram Profile - enidealkilo.com
    ginocastucci
    0

    [The reverse hyperextension] The king when it comes to muscular development and injury prevention of the lower back. The the reverse hyper is the only machine that allows flexion and extension of the spine promoting recovery and developing muscle simultaneously in the lower back. With the reverse hyper you can vary the loads, using lighter loads at higher volume can act great as a prehab-rehab tool on upper days, and using heavy loads on lower days to build the muscles of the hips, glutes, hamstrings and lower back. ——————————————————————————— #WestsideBarbell#Conjugate#ConjugateMethod#ReverseHyper#ReverseHyperExtension#Strength#StrengthTraining#Prehab#Rehab#Hypertrophy#Power#Powerlifting#MaxEffort#DynamicEffort#Squat#Deadlift#RogueFitness

    NO, IT DOESN'T SUCK
- What's your favourite day of the week? - 
___________________
Follow @dailyfitness18 for Daily fitness & nutrition info!! 
___________________
Our lives are guided by the attitude we have towards any external events. If your mindset is negative prior to facing a situation, then you will most likely perceive the situation as negative. If you have a positive mindset, then you will find a way to be happy about it, regardless of how bad it may seem.
___________________
It doesn't matter whether the glass is half full or half empty. What matters is that you have a glass.
___________________
Tag a friend that needs to see this!
__________________
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! 🤓
___________________
Great post by @nutritionculture .
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#positivity #habits #staypositive #motivation #postivevibes #lifestylechange #nutrition  #behappy #lifeadvice  #didyouknow #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #stretch #myodetox #mobility #yogafit
    Daily Fitness - @dailyfitness18  Instagram Profile - enidealkilo.com
    dailyfitness18
    1

    NO, IT DOESN'T SUCK - What's your favourite day of the week? - ___________________ Follow @dailyfitness18for Daily fitness & nutrition info!! ___________________ Our lives are guided by the attitude we have towards any external events. If your mindset is negative prior to facing a situation, then you will most likely perceive the situation as negative. If you have a positive mindset, then you will find a way to be happy about it, regardless of how bad it may seem. ___________________ It doesn't matter whether the glass is half full or half empty. What matters is that you have a glass. ___________________ Tag a friend that needs to see this! __________________ 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! 🤓 ___________________ Great post by @nutritionculture. . . . . . .. #positivity#habits#staypositive#motivation#postivevibes#lifestylechange#nutrition #behappy#lifeadvice #didyouknow#yoga#fitness#mobilitywod#flexibility#physicaltherapy#yogi#bodybuilding#weekendyoga#deadlift#squat#hypertrophy#legday#workout#yogaformen#physio#irishfitfam#stretch#myodetox#mobility#yogafit

    What 19lbs of fat loss looks like from the side angle 
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Incredible work in just 11 weeks from online client @markdavies16!
    #AJPerformance - @adamjamesparr  Instagram Profile - enidealkilo.com
    adamjamesparr
    1

    What 19lbs of fat loss looks like from the side angle . Incredible work in just 11 weeks from online client @markdavies16!

    If you want strong abdominals and specifically want your obliques (side abs) to show, try theses movements. You can do them at home! Luna loves them so much she wanted to join!
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Start off with toe touches, make sure your back is straight and your hips rock the least amount possible while touching opposite hand to opposite foot. 15 on ea foot 🦶 🦶 🦶 .
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Then try Russian twists! (Dog optional)
Make sure you keep your spine straight, core tight, twist side to side. 20 ea side
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The last one are Johnny C’s. Go in and out of plank position, do 15 on ea hand.
**REPEAT PROCESS 3 TIMES**
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#trainingtips #trainertips #personaltrainer #strength #mobility #lowerback #posteriorchain #trainerchallenge #compundlift #nashvillegym #lifting #bodybuilding #heavyweight #hypertrophy #training #deadlift #back #backday #gymtime #gym #puppy #pupworkout #pupexercise #puppypower
    Niko Sikkel - @trainerniko  Instagram Profile - enidealkilo.com
    trainerniko
    1

    If you want strong abdominals and specifically want your obliques (side abs) to show, try theses movements. You can do them at home! Luna loves them so much she wanted to join! . . Start off with toe touches, make sure your back is straight and your hips rock the least amount possible while touching opposite hand to opposite foot. 15 on ea foot 🦶 🦶 🦶 . . Then try Russian twists! (Dog optional) Make sure you keep your spine straight, core tight, twist side to side. 20 ea side . . The last one are Johnny C’s. Go in and out of plank position, do 15 on ea hand. **REPEAT PROCESS 3 TIMES** . . . . . #trainingtips#trainertips#personaltrainer#strength#mobility#lowerback#posteriorchain#trainerchallenge#compundlift#nashvillegym#lifting#bodybuilding#heavyweight#hypertrophy#training#deadlift#back#backday#gymtime#gym#puppy#pupworkout#pupexercise#puppypower

    Wie du das nächste Level erreichst!
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Du trainierst hart und regelmäßig, musst deine WODs aber immer noch skalieren?
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45kg über den Kopf zu bringen ist noch eine riesen Challenge?
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Und die Schmerzen beim Weightlifting müssen auch mal weg?
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Dann wird es Zeit, dass du an deinem Fundament arbeitest!
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Dieses Fundament steht und fällt mit deiner Maximalkraft:
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100kg Clean? Schwierig, wenn 120 beim Frontsquat noch nicht drin sind.
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HSPU? Wenn du nicht 75% deines Körpergewichts überkopf drücken kannst wird das eher nix.
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Box Jumps? Die Kniebeuge hat einen enormen Übertrag auf deine Sprungkraft.
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Willst du ein detailliertes System, welches deine #Kraft in den Grundübungen durch die Decke schießen lässt?
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Dann hol dir JETZT dein kostenloses Erstgespräch (Link in der BIO) und bewirb für einen Platz in meinem Coaching!
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Mache dir sämtliche Fortschritte zu Nutze, tritt aus der Durchschnittlichkeit heraus und mach dich bereit für ein völlig neues Level!
    Manuel Kisilak - @manuel_kisilak  Instagram Profile - enidealkilo.com
    manuel_kisilak
    1

    Wie du das nächste Level erreichst! . Du trainierst hart und regelmäßig, musst deine WODs aber immer noch skalieren? . 45kg über den Kopf zu bringen ist noch eine riesen Challenge? . Und die Schmerzen beim Weightlifting müssen auch mal weg? . Dann wird es Zeit, dass du an deinem Fundament arbeitest! . Dieses Fundament steht und fällt mit deiner Maximalkraft: . 100kg Clean? Schwierig, wenn 120 beim Frontsquat noch nicht drin sind. . HSPU? Wenn du nicht 75% deines Körpergewichts überkopf drücken kannst wird das eher nix. . Box Jumps? Die Kniebeuge hat einen enormen Übertrag auf deine Sprungkraft. . Willst du ein detailliertes System, welches deine #Kraftin den Grundübungen durch die Decke schießen lässt? . Dann hol dir JETZT dein kostenloses Erstgespräch (Link in der BIO) und bewirb für einen Platz in meinem Coaching! . Mache dir sämtliche Fortschritte zu Nutze, tritt aus der Durchschnittlichkeit heraus und mach dich bereit für ein völlig neues Level!

    Deadlift specific programming leaving me dead! Holla at me for a very personal program! #lostwolfacademy #iwillsucceed
    Harry Wood PT - @lostwolfpersonaltraining  Instagram Profile - enidealkilo.com
    lostwolfpersonaltraining
    1

    Deadlift specific programming leaving me dead! Holla at me for a very personal program! #lostwolfacademy#iwillsucceed

    PROGRESSIVELY OVERLOAD⠀⠀⠀⠀⠀⠀⠀⠀⠀
(By @blaze_athletics)⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Progressive overload is simply referring to an increase in stress applied to the body over time. This can be done in several different ways.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Progressive overload is necessary for continued muscle growth. Your body adapts to the stress you put it under over time. So, be sure to incorporate some of these techniques to ensure that you are constantly progressing.⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Tag someone who needs to see this!⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#fitness #health #workout #caloriecounting #liftingweights #physiology #leangains #intermittentfasting #trainharder #highprotein #personaltrainer #fitnessfam #fitnesslove #benchpress #nutritiontips #hypertrophy #noahlecountfit #fitnessmotivation #gains #deadlifts #absworkout #chestworkout #armday #dietstartstomorrow #dietplan #flexiblediet #instafitness #fitnessfreaks #workouttips #pumpingiron
    Noah LeCount | Gain Muscle - @noahlecountfit  Instagram Profile - enidealkilo.com
    noahlecountfit
    1

    PROGRESSIVELY OVERLOAD⠀⠀⠀⠀⠀⠀⠀⠀⠀ (By @blaze_athletics)⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Progressiveoverload is simply referring to an increase in stress applied to the body over time. This can be done in several different ways.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Progressive overload is necessary for continued muscle growth. Your body adapts to the stress you put it under over time. So, be sure to incorporate some of these techniques to ensure that you are constantly progressing.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tag someone who needs to see this!⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ - ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #fitness#health#workout#caloriecounting#liftingweights#physiology#leangains#intermittentfasting#trainharder#highprotein#personaltrainer#fitnessfam#fitnesslove#benchpress#nutritiontips#hypertrophy#noahlecountfit#fitnessmotivation#gains#deadlifts#absworkout#chestworkout#armday#dietstartstomorrow#dietplan#flexiblediet#instafitness#fitnessfreaks#workouttips#pumpingiron

    WANT TO LOSE FATS AND GAIN MUSCLES EFFECTIVELY? DOWNLOAD YOUR FREE GUIDE TO TRACK CALORIES AND MACROS NOW!⠀⠀⠀⠀⠀⠀⠀⠀⠀
Link in bio @hockfitness⠀⠀⠀⠀⠀⠀⠀⠀⠀
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HIIT Workouts by @dancudes⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Follow @hockfitness for daily fitness content!⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
HIIT workouts are one of my favourite ways to train. They are short, sweet and to the point whilst challenging yourself to push through 10-20 minutes of intense overload. While they are certainly not for the faint of heart, they definitely can be part of a great training program as they not only develop the anaerobic system, but also have aerobic benefits as well. They burn a ton of calories, preserve muscle mass, and can be done anywhere anytime. Generally, I like a work:rest ratio of either 1:1 or 1:0.5 (really extreme, but gets the job done). What ratio someone uses strongly depends on their time, goals, and fitness level. I highly suggest a ratio of 1:2 or more for beginners to allow for ample rest and play with the ratios as they see fit to their fitness level and progress. Do you like HIIT workouts? Let me know below.⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
#fatloss #physiology #nutritiontips #irishfitfam #summershredding #fitnesscoach #musclebuilding #fatlossjourney #macronutrients #mealplan #weightloss #flexibleeating #balanceddiet #fitsporation #myfitnesspal #dietstartstomorrow #weightlossprogress #weightlossinspiration #weightlossprogress #hypertrophy #justlift #armday #cardiosucks #musclebuilding #getripped #gainscity #irishfitfam #ukfitfam #hiit #6pack
    Hock▪️Online Fat Loss Expert - @hockfitness  Instagram Profile - enidealkilo.com
    hockfitness
    0

    WANT TO LOSE FATS AND GAIN MUSCLES EFFECTIVELY? DOWNLOAD YOUR FREE GUIDE TO TRACK CALORIES AND MACROS NOW!⠀⠀⠀⠀⠀⠀⠀⠀⠀ Link in bio @hockfitness⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ HIITWorkouts by @dancudes⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Follow@hockfitnessfor daily fitness content!⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ HIIT workouts are one of my favourite ways to train. They are short, sweet and to the point whilst challenging yourself to push through 10-20 minutes of intense overload. While they are certainly not for the faint of heart, they definitely can be part of a great training program as they not only develop the anaerobic system, but also have aerobic benefits as well. They burn a ton of calories, preserve muscle mass, and can be done anywhere anytime. Generally, I like a work:rest ratio of either 1:1 or 1:0.5 (really extreme, but gets the job done). What ratio someone uses strongly depends on their time, goals, and fitness level. I highly suggest a ratio of 1:2 or more for beginners to allow for ample rest and play with the ratios as they see fit to their fitness level and progress. Do you like HIIT workouts? Let me know below.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ #fatloss#physiology#nutritiontips#irishfitfam#summershredding#fitnesscoach#musclebuilding#fatlossjourney#macronutrients#mealplan#weightloss#flexibleeating#balanceddiet#fitsporation#myfitnesspal#dietstartstomorrow#weightlossprogress#weightlossinspiration#weightlossprogress#hypertrophy#justlift#armday#cardiosucks#musclebuilding#getripped#gainscity#irishfitfam#ukfitfam#hiit#6pack

    Is there life after calorie tracking?⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Good news...⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Yes, there is. ⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
In the long run, most people probably want to be able to eat a healthful diet without having to track every last morsel of food. Some people love calorie tracking, but others really don't. Regardless of whether or not you like it, it is probably a good idea to be able to manage your nutrition without dependence on an application (although not necessary). ⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you'd like to hear our thoughts on life after calorie tracking, check out our latest podcast at the link in our bio, or simply search for TriageMethod on YouTube, iTunes, SoundCloud, Spotify, or our website.
    Online Coaching & Education - @triagemethod  Instagram Profile - enidealkilo.com
    triagemethod
    2

    Is there life after calorie tracking?⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Good news...⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Yes, there is. ⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ In the long run, most people probably want to be able to eat a healthful diet without having to track every last morsel of food. Some people love calorie tracking, but others really don't. Regardless of whether or not you like it, it is probably a good idea to be able to manage your nutrition without dependence on an application (although not necessary). ⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you'd like to hear our thoughts on life after calorie tracking, check out our latest podcast at the link in our bio, or simply search for TriageMethod on YouTube, iTunes, SoundCloud, Spotify, or our website.

    Whatever a number on the scales tells.

Whatever a before and after shows.

Whatever someone’s opinion of you is.

Confidence in your own skin and health will always outweigh any of these.
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#BespokeNutrition #Nutritioncoach #Coaching #Education #Fitfam #Diet  #Training #Fitness #MuscleGain #Hypertrophy #FatLoss #Strength #Health #Physique #Conditioning #Progress #Transformation #Motivation  #Irishfitfam #Igfitness #Ukfitfam
    Bespoke Nutrition - @paulosullivan_bespokenutrition  Instagram Profile - enidealkilo.com
    paulosullivan_bespokenutrition
    0

    Whatever a number on the scales tells. Whatever a before and after shows. Whatever someone’s opinion of you is. Confidence in your own skin and health will always outweigh any of these. . . #BespokeNutrition#Nutritioncoach#Coaching#Education#Fitfam#Diet #Training#Fitness#MuscleGain#Hypertrophy#FatLoss#Strength#Health#Physique#Conditioning#Progress#Transformation#Motivation #Irishfitfam#Igfitness#Ukfitfam

    #chest and #biceps was phenomenal today!  Hit chest/ biceps supersets. 
4 supersets 8-10 reps

Cable bench/ DB seated curls

Jammer press/ spider curls

Low incline cable fly/ single arm cable flys

#Armday
#armworkout
#chestday #strength #hypertrophy
    Ben Booker - @thebenbooker  Instagram Profile - enidealkilo.com
    thebenbooker
    1

    #chestand #bicepswas phenomenal today! Hit chest/ biceps supersets. 4 supersets 8-10 reps Cable bench/ DB seated curls Jammer press/ spider curls Low incline cable fly/ single arm cable flys #Armday #armworkout #chestday#strength#hypertrophy

    Not the best squats today (been on my feet all day must have tiered me out a little) 185x3 then these 175x4 followed by high bar squats#legday
    Matthew Tatman - @tats_training  Instagram Profile - enidealkilo.com
    tats_training
    1

    Not the best squats today (been on my feet all day must have tiered me out a little) 185x3 then these 175x4 followed by high bar squats#legday

    Where should you look during your deadlifts by @fittrainers
⠀
As you should in all exercises, your neck should be in a neutral position. This reduces strain in your neck and keeps equal pressure on your spinal cord.
⠀
As much as you want to check yourself out in the mirror, don't look up. This will squeeze the spinal cord and cause your hips to drop to relieve that pressure.
⠀
Looking down is also bad. It will relax your upper back and cause it to round.
⠀
#musclebuilding #musclegrowth #hypertrophy #gainingmuscle #powerbuilding #musclebuilding #buildingmuscle #musclemass #musclegrowth #deadlift #fittrainers #bodybuilding #naturalbodybuilding #deadlifts #backday #cobraback
    instatructor - @instatructor  Instagram Profile - enidealkilo.com
    instatructor
    1

    Where should you look during your deadlifts by @fittrainers ⠀ Asyou should in all exercises, your neck should be in a neutral position. This reduces strain in your neck and keeps equal pressure on your spinal cord. ⠀ As much as you want to check yourself out in the mirror, don't look up. This will squeeze the spinal cord and cause your hips to drop to relieve that pressure. ⠀ Looking down is also bad. It will relax your upper back and cause it to round. ⠀ #musclebuilding#musclegrowth#hypertrophy#gainingmuscle#powerbuilding#musclebuilding#buildingmuscle#musclemass#musclegrowth#deadlift#fittrainers#bodybuilding#naturalbodybuilding#deadlifts#backday#cobraback

    Algunas de las diapositivas de mi pasada presentación del trabajo final de grado (TFG)
.
Los estudios que no sacan las conclusiones esperadas o que tienen limitaciones también sirven para la ciencia y para que futuros estudios tengan pistas y no cometan los mismos errores
.
En un futuro publicaré alguna infografía sobre como enfatizar el trabajo para el conjunto de músculos posterior de la pierna. #papers 🤓 #science #hypertrophy #tricepssurae #gastrocnemius #soleus
    Albert Fernández Gou - @albertgoufit  Instagram Profile - enidealkilo.com
    albertgoufit
    0

    Algunas de las diapositivas de mi pasada presentación del trabajo final de grado (TFG) . Los estudios que no sacan las conclusiones esperadas o que tienen limitaciones también sirven para la ciencia y para que futuros estudios tengan pistas y no cometan los mismos errores . En un futuro publicaré alguna infografía sobre como enfatizar el trabajo para el conjunto de músculos posterior de la pierna. #papers🤓 #science#hypertrophy#tricepssurae#gastrocnemius#soleus

    Some of tonight's back off sets from my push session.

Top sets:

DB Press
- 50.0 kgs x 7 reps
- 45.0 kgs x 10 reps
 Shoulder Press - 140.0 kgs x 6 reps
- 120.0 kgs x 9 reps
Incline Chest Press - 120.0 kgs x 4 reps
- 100.0 kgs x 8 reps

#push #powerbuilding #chestday #delts #bodybuilding #nbba #gyms #gymgrind #hypertrophy #motivation #pressing #progression
    02selleg_lifting - @02selleg  Instagram Profile - enidealkilo.com
    02selleg
    1

    Some of tonight's back off sets from my push session. Top sets: DB Press - 50.0 kgs x 7 reps - 45.0 kgs x 10 reps Shoulder Press - 140.0 kgs x 6 reps - 120.0 kgs x 9 reps Incline Chest Press - 120.0 kgs x 4 reps - 100.0 kgs x 8 reps #push#powerbuilding#chestday#delts#bodybuilding#nbba#gyms#gymgrind#hypertrophy#motivation#pressing#progression

    Trying to incorporate overhead presses in push days as a staple to upper body strength training as opposed to just sticking to DB presses ️ Also, don’t sleep on these especially when it comes to rehabilitative training purposes
•
I’ve been setting up my set and rep ranges to a couple warm up sets followed by 4x5 on heavier days at 70-75% of my 1 rep maxes followed by a 90% for a set of 2.
•
#weightlifting #training #strengthtraining #overheadpress #ohp #passion #personaltrainer #staple #hypertrophy #progressiveoverload #offseason #process #npc #npcbikini #npcbikinicompetitor
    Camille Paulos - @_camilleplift  Instagram Profile - enidealkilo.com
    _camilleplift
    0

    Trying to incorporate overhead presses in push days as a staple to upper body strength training as opposed to just sticking to DB presses ️ Also, don’t sleep on these especially when it comes to rehabilitative training purposes • I’ve been setting up my set and rep ranges to a couple warm up sets followed by 4x5 on heavier days at 70-75% of my 1 rep maxes followed by a 90% for a set of 2. • #weightlifting#training#strengthtraining#overheadpress#ohp#passion#personaltrainer#staple#hypertrophy#progressiveoverload#offseason#process#npc#npcbikini#npcbikinicompetitor

    Follow my friend @anaiszanotti ️ #gymstruggler
    1.4m Fitness Fam - @gymstruggler  Instagram Profile - enidealkilo.com
    gymstruggler
    6

    Follow my friend @anaiszanotti️ #gymstruggler

    You’re going to have bad days.
•
Times when you show up to.
Work.
The gym.
A Date.
An Event.
A Party.
Working On A Project.
•
And you think you’re going to knock it out of the park.
•
NO, you KNOW you’re going to crush it.
•
It’s what’s you’ve prepared for, what you’re worked for.
•
And then it doesn’t work. You fail at the project. It doesn’t go as planned. The weight doesn’t move.
•
And it sucks.
•
You then have choice, stay positive, think of why it didn’t work and how you can change those factors and move forward.
Or focus on the failure not learn anything and stay stagnant.
•
I’d suggest the first one.
405 will happen in the next 4 months.
•
But in the meantime here is my failed 405 attempt for your viewing pleasure.
•
Thanks @shawnericdavis for the spot.
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#Research #614 #coach #supplements #nakednutrition #creatine #Fitfam #GymLife #Pullups #GetStrong #Chinups #hypertrophy #Chinup #Gains #Strengthtraining #Fitness #Bodybuilding #FitFluential #Gym #GetFit #GoalSetting #YouCanDoIt #FitnessGoals #TrainHard #Hardworkdedication #smtfohio #Selfmadetrainingfacility
    Jake Coffman - @trainwithjake.ohio  Instagram Profile - enidealkilo.com
    trainwithjake.ohio
    3

    You’re going to have bad days. • Times when you show up to. Work. The gym. A Date. An Event. A Party. Working On A Project. • And you think you’re going to knock it out of the park. • NO, you KNOW you’re going to crush it. • It’s what’s you’ve prepared for, what you’re worked for. • And then it doesn’t work. You fail at the project. It doesn’t go as planned. The weight doesn’t move. • And it sucks. • You then have choice, stay positive, think of why it didn’t work and how you can change those factors and move forward. Or focus on the failure not learn anything and stay stagnant. • I’d suggest the first one. 405 will happen in the next 4 months. • But in the meantime here is my failed 405 attempt for your viewing pleasure. • Thanks @shawnericdavisfor the spot. . . . . . . . . #Research#614#coach#supplements#nakednutrition#creatine#Fitfam #GymLife#Pullups#GetStrong#Chinups#hypertrophy#Chinup#Gains#Strengthtraining#Fitness #Bodybuilding #FitFluential #Gym #GetFit#GoalSetting#YouCanDoIt#FitnessGoals#TrainHard#Hardworkdedication#smtfohio#Selfmadetrainingfacility

    CREATE YOUR OWN UPPER BODY WORKOUT 🤩
•
Don't forget to follow @stealth_flames
for best fitness content! 
Tag someone who needs to see this! ⭐

Sometimes we follow well set up programs, but some of the workouts we can’t really get into simply because we don’t enjoy them. To make good progress, you need to stick to a routine, so it’s best you do a program with workouts you get excited about. Well here’s a chance to make your own!
-
To make a good upper body workout, try to include 1-2 exercises for each body part listed above, pick a number of sets (between 2 and 4) and a number of reps (between 6-15 reps), If you’re making this upper body workout for a strength day, feel free to lower the reps for some of the exercises.
-
Pick the exercises you feel work best for you. Pick the workouts you love to do. A set routine that makes you pumped to get in the gym is the one that is gonna help you make progress. NOW GO TO THE GYM AND KILL IT!!!
-
What’s your favorite upper body exercise? Comment down below! -
#workoutroutine #chestday #chestworkout #pecs #workouttips #musclebuilding #musclegain #gymtips #gymhelp #gymadvice #strength #hypertrophy #pushup #flexibility #physicaltherapy #yogi #bodybuilding #iifym #deadlift #hypertrophy #physio #fitfamindia #gymtips #myodetox #tspinemobility #flexibledietinglifestyle #hipmobility #buyceps #stretchdaily #stealth_flames
    @stealth_flames  Instagram Profile - enidealkilo.com
    stealth_flames
    0

    CREATE YOUR OWN UPPER BODY WORKOUT 🤩 • Don't forget to follow @stealth_flames forbest fitness content! Tag someone who needs to see this! ⭐ Sometimes we follow well set up programs, but some of the workouts we can’t really get into simply because we don’t enjoy them. To make good progress, you need to stick to a routine, so it’s best you do a program with workouts you get excited about. Well here’s a chance to make your own! - To make a good upper body workout, try to include 1-2 exercises for each body part listed above, pick a number of sets (between 2 and 4) and a number of reps (between 6-15 reps), If you’re making this upper body workout for a strength day, feel free to lower the reps for some of the exercises. - Pick the exercises you feel work best for you. Pick the workouts you love to do. A set routine that makes you pumped to get in the gym is the one that is gonna help you make progress. NOW GO TO THE GYM AND KILL IT!!! - What’s your favorite upper body exercise? Comment down below! - #workoutroutine#chestday#chestworkout#pecs#workouttips#musclebuilding#musclegain#gymtips#gymhelp#gymadvice#strength#hypertrophy#pushup#flexibility#physicaltherapy#yogi#bodybuilding#iifym#deadlift#hypertrophy#physio#fitfamindia#gymtips#myodetox#tspinemobility#flexibledietinglifestyle#hipmobility#buyceps#stretchdaily#stealth_flames

    • Upper Body • 
Combination of classic hypertrophy movements with some functional/athletic exercises too. I wasn’t able to find a place to film the bench press or pull ups but swipe to see the rest of the workout!

Warm up: 50 calorie assault bike (alternating 5 cal easy and 5 cal hard)
 9 x5 Bench press (decrease the weight every 3 sets) - no video
 3 x6 Military press complex (1 rep is left, right, and both arms)
 3 x12 Upright dumbbell row
 5 x10 Push ups
 3 x12 Lat pull down // 1 full Clock plank
 5 Assisted Pull ups // 6 Plank windmills - no video
 3 x6 Land mine single arm press // 3 x6 landmine rotation

A superset is when you do 2 exercises back to back with no rest in between (shown by a // in between the movements). Happy Monday! Hope you have a great start to your week! .
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.
#functionalfitness #hypertrophy #musclegains #personaltrainer #upperbodyweighttraining #armday #gymshark #girlswholift #womenfitness
    Grace Bellman - @grace.b.fit  Instagram Profile - enidealkilo.com
    grace.b.fit
    3

    • Upper Body • Combination of classic hypertrophy movements with some functional/athletic exercises too. I wasn’t able to find a place to film the bench press or pull ups but swipe to see the rest of the workout! Warm up: 50 calorie assault bike (alternating 5 cal easy and 5 cal hard) 9 x5 Bench press (decrease the weight every 3 sets) - no video 3 x6 Military press complex (1 rep is left, right, and both arms) 3 x12 Upright dumbbell row 5 x10 Push ups 3 x12 Lat pull down // 1 full Clock plank 5 Assisted Pull ups // 6 Plank windmills - no video 3 x6 Land mine single arm press // 3 x6 landmine rotation A superset is when you do 2 exercises back to back with no rest in between (shown by a // in between the movements). Happy Monday! Hope you have a great start to your week! . . . #functionalfitness#hypertrophy#musclegains#personaltrainer#upperbodyweighttraining#armday#gymshark#girlswholift#womenfitness

    ⭕️HOW DO YOU COME UP FROM A SQUAT? (CONCENTRIC)⭕️⁣ by @pheasyque ⁣- Follow @P.T.Pete for daily fitness/nutrition tips and knowledge! - 
After having studied my sqatting experience and technique extensively, I velieve that these 3 cues are the most important to remember when coming out of the hole: ⁣
⁣- In a sense, you want to make sure the weight remains mid foot, preventing the barbell from pushing forward, while maintaining intra abdominal pressure as you come up to probide stability for the lower back. ⁣
⁣- Easier said than done? Most definitely, especially when the weight becomes very heavy or you're trying PRs. ⁣
⁣- 1️⃣ Make sure you're elbows aren't unconciously flaring backwards. Make the concious effort to keep them down to allow the barbell (weight) to maintain its position and stay mid foot. ⁣
⁣- 2️⃣ Hold your breath when you're down and only exhale at the top, before the next rep: you want to keep your lower back stable and prevent it from rounding so you need to take a big breath and hold it in your belly. Not doing it can increase the chances of rounding as the weight increases. ⁣- ⁣
3️⃣ Keep the weight mid foot. ⁣
⁣- These are the 3 cues I believe everyone should master, when coming out of the squat hole. Ic you can do these all, I promise you'll be able to train better and more safely, and maybe even end up loving squats (if you hate them). ⁣
⁣.
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.
.
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#technique #squats #glutes #quads #hamstrings #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #idoportal #idoportalmethod #myodetox #shouldermobility #mobility #hipmobility #yogafit #stretchdaily⁣ #iifym
    Peter O Reilly FRCms P.T. 🇮🇪 - @p.t.pete  Instagram Profile - enidealkilo.com
    p.t.pete
    0

    ⭕️HOW DO YOU COME UP FROM A SQUAT? (CONCENTRIC)⭕️⁣ by @pheasyque⁣- Follow @P.T.Petefor daily fitness/nutrition tips and knowledge! - After having studied my sqatting experience and technique extensively, I velieve that these 3 cues are the most important to remember when coming out of the hole: ⁣ ⁣- In a sense, you want to make sure the weight remains mid foot, preventing the barbell from pushing forward, while maintaining intra abdominal pressure as you come up to probide stability for the lower back. ⁣ ⁣- Easier said than done? Most definitely, especially when the weight becomes very heavy or you're trying PRs. ⁣ ⁣- 1️⃣ Make sure you're elbows aren't unconciously flaring backwards. Make the concious effort to keep them down to allow the barbell (weight) to maintain its position and stay mid foot. ⁣ ⁣- 2️⃣ Hold your breath when you're down and only exhale at the top, before the next rep: you want to keep your lower back stable and prevent it from rounding so you need to take a big breath and hold it in your belly. Not doing it can increase the chances of rounding as the weight increases. ⁣- ⁣ 3️⃣ Keep the weight mid foot. ⁣ ⁣- These are the 3 cues I believe everyone should master, when coming out of the squat hole. Ic you can do these all, I promise you'll be able to train better and more safely, and maybe even end up loving squats (if you hate them). ⁣ ⁣. . . . . . . . #technique#squats#glutes#quads#hamstrings#yoga#fitness#mobilitywod#flexibility#physicaltherapy#yogi#bodybuilding#weekendyoga#deadlift#squat#hypertrophy#legday#workout#yogaformen#physio#irishfitfam#idoportal#idoportalmethod#myodetox#shouldermobility#mobility#hipmobility#yogafit#stretchdaily⁣#iifym

    A L-carnitina é uma amina naturalmente produzida pelo organismo a partir dos 
aminoácidos lisina e metionina. Sua principal função é participar do metabolismo de lipídios, 
desempenhando papel fundamental no transporte desses do citoplasma para a matriz mitocondrial, 
onde são oxidados. Por isso, a suplementação com L-carnitina tem sido associada à melhora da 
performance em indivíduos fisicamente ativos. Entretanto, os dados da literatura mostram-se 
contraditórios quando a suplementação de L-carnitina é utilizada com a finalidade de melhorar o 
rendimento durante exercícios aeróbios. Apesar 
dos pressupostos teóricos mostrarem potenciais efeitos positivos, estudos controlados não chegaram a esses resultados. Portanto devemos ter muito cuidado ao extrapolar resultados de pesquisas, pois nem sempre o que os pressupostos teóricos dizem vão se refletir na realidade da prática esportiva, o que os estudos mostram é que ela não tem efeito no emagrecimento, haja vista que não adianta eu ter mais transportadores se eu não tenho necessidade do substrato energético. Por isso economize esse dinheiro e invista em uma consulta com um nutricionista esportivo para adequar sua dieta e um personal trainer para ajustar seu treino, e não se esqueça de descansar, o descanso é uma parte fundamental na busca pelos resultados. 
#educaçãofisica #bioquímica #hipertrofia #nutricao #lifestyle #nutrição #fitness #fitnesscoach #fitnessgoals #fisiologia #fitnesslifestyle #fitnesstips #bodybuilding 
#nutriçãoesportiva #nutricaoesportiva #treinoresistido #smartfit #musculacao #fisiologiadoexercicio #exercicephysiology #fitlife #nutricaosemterrorismo #belem #emagrecimento #vidasaudavel#exercicephysiology #hypertrophy #exercisescience #suplemetos #bodybuildinglifestyle
    Prof. Pedro Bona - @profbona  Instagram Profile - enidealkilo.com
    profbona
    1

    A L-carnitina é uma amina naturalmente produzida pelo organismo a partir dos aminoácidos lisina e metionina. Sua principal função é participar do metabolismo de lipídios, desempenhando papel fundamental no transporte desses do citoplasma para a matriz mitocondrial, onde são oxidados. Por isso, a suplementação com L-carnitina tem sido associada à melhora da performance em indivíduos fisicamente ativos. Entretanto, os dados da literatura mostram-se contraditórios quando a suplementação de L-carnitina é utilizada com a finalidade de melhorar o rendimento durante exercícios aeróbios. Apesar dos pressupostos teóricos mostrarem potenciais efeitos positivos, estudos controlados não chegaram a esses resultados. Portanto devemos ter muito cuidado ao extrapolar resultados de pesquisas, pois nem sempre o que os pressupostos teóricos dizem vão se refletir na realidade da prática esportiva, o que os estudos mostram é que ela não tem efeito no emagrecimento, haja vista que não adianta eu ter mais transportadores se eu não tenho necessidade do substrato energético. Por isso economize esse dinheiro e invista em uma consulta com um nutricionista esportivo para adequar sua dieta e um personal trainer para ajustar seu treino, e não se esqueça de descansar, o descanso é uma parte fundamental na busca pelos resultados. #educaçãofisica#bioquímica#hipertrofia#nutricao#lifestyle#nutrição#fitness#fitnesscoach#fitnessgoals#fisiologia#fitnesslifestyle#fitnesstips#bodybuilding #nutriçãoesportiva#nutricaoesportiva#treinoresistido#smartfit#musculacao#fisiologiadoexercicio#exercicephysiology#fitlife#nutricaosemterrorismo#belem#emagrecimento#vidasaudavel#exercicephysiology#hypertrophy#exercisescience#suplemetos#bodybuildinglifestyle

    This is my 5star Nutrition no BullS**t review of Chaotic Labs Hypnotic

Overall I give it 4 out of 5 stars ⭐️⭐️⭐️⭐️ This was my experience from taking a half dose last night. 
If there are ANY other supplements you all are thinking about trying and would like me to give a review on let me know and I will do my best to give you an honest Unbiased review.  @5starnutritioncedarpark @5starzack ——————————————————————————————————————————
Instagram:@peaknutritionandfitness
YouTube: Peak Nutrition & Fitness
Twitter: Juggernaut@231—————————
—————————————————————#juggernaut #gallongear #cerberus #champ #1stplace #weightgain #weightcut #pump #ussstrongman #weightloss #hypertrophy #texas #guns #workhard #compete #unitedstatesstrongman #onlinecoaching #lean #noslack #yoke #lean #pull #lats #drive #noexcuses #strongman #champion #personaltrainer #followforfollow #dontgetcaughtnaked
    Jon “Juggernaut” Currey - @peaknutritionandfitness  Instagram Profile - enidealkilo.com
    peaknutritionandfitness
    2

    This is my 5star Nutrition no BullS**t review of Chaotic Labs Hypnotic Overall I give it 4 out of 5 stars ⭐️⭐️⭐️⭐️ This was my experience from taking a half dose last night. If there are ANY other supplements you all are thinking about trying and would like me to give a review on let me know and I will do my best to give you an honest Unbiased review. @5starnutritioncedarpark@5starzack—————————————————————————————————————————— Instagram:@peaknutritionandfitness YouTube:Peak Nutrition & Fitness Twitter: Juggernaut@231————————— —————————————————————href='https://enidealkilo.com/tag/juggernaut' title='juggernaut Instagram photos and videos - enidealkilo.com'>#juggernaut#gallongear#cerberus#champ#1stplace#weightgain#weightcut#pump#ussstrongman#weightloss#hypertrophy#texas#guns#workhard#compete#unitedstatesstrongman#onlinecoaching#lean#noslack#yoke#lean#pull#lats#drive#noexcuses#strongman#champion#personaltrainer#followforfollow#dontgetcaughtnaked

    ENJOY THE PROCESS!⁣
⁣
There's something to be said about having fun while working for your goals. ⁣
⁣
I see so many walk around the gym with the mean look on or complaining about their diet all the time blah blah. ⁣
⁣
Truth is. Nobody wants to hear it. 
Nobody cares if your diet sucks or your hardcore gym face is in full effect. 5 years from now you can have just as good if not better results if you backed off the Ego and enjoyed the process more.⁣
⁣
Emotions are Physical is a term that I heard recently and is soo true.  Think about the time you crushed a Personal Record on the bench press. How did that make you feel. Pretty damn good and I bet it showed to others around you how Proud you were you Got that lift. But if your only waiting for the Big Lifts to enjoy things, your missing out on 90% of enjoying the bigger picture and the Journey it took to get there, the friends you may make along the way Or even the opportunities that may have presented themselves had you been open to them. ⁣
⁣
My point here is Learn to enjoy the process and in doing so your Victories will be much sweeter. COMMENT HELL YAH I AM! IF your enjoying the process ⬇️⬇️⬇️⬇️
.
.
#fitnessjourney 
#enjoytheprocess
    Fitness and Nutrition coach - @morris_muscle  Instagram Profile - enidealkilo.com
    morris_muscle
    2

    ENJOY THE PROCESS!⁣ ⁣ There's something to be said about having fun while working for your goals. ⁣ ⁣ I see so many walk around the gym with the mean look on or complaining about their diet all the time blah blah. ⁣ ⁣ Truth is. Nobody wants to hear it. Nobody cares if your diet sucks or your hardcore gym face is in full effect. 5 years from now you can have just as good if not better results if you backed off the Ego and enjoyed the process more.⁣ ⁣ Emotions are Physical is a term that I heard recently and is soo true. Think about the time you crushed a Personal Record on the bench press. How did that make you feel. Pretty damn good and I bet it showed to others around you how Proud you were you Got that lift. But if your only waiting for the Big Lifts to enjoy things, your missing out on 90% of enjoying the bigger picture and the Journey it took to get there, the friends you may make along the way Or even the opportunities that may have presented themselves had you been open to them. ⁣ ⁣ My point here is Learn to enjoy the process and in doing so your Victories will be much sweeter. COMMENT HELL YAH I AM! IF your enjoying the process ⬇️⬇️⬇️⬇️ . . #fitnessjourney #enjoytheprocess

    Starting this week with a BANG  (#seewhatididthere #dadjokes #happyfathersday) Entering an aggressive #hypertrophy block so I'm trying something new. Fueling up pre-workout with a @bangenergy  Yeah yeah... I've been lifting almost 7 years and I'm just now using caffeine to boost my workout. I'm always a step behind. It's just my style. Time to grow some thicc quads like @marisainda  #girlcrush #goals 🦵 
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#legday #gains #squats #bootygoals #girlsthatlift #strong #liftheavy #caffinated #neverskipmonday
    Kasey Smith - @definedfitness_ut  Instagram Profile - enidealkilo.com
    definedfitness_ut
    1

    Starting this week with a BANG (#seewhatididthere#dadjokes#happyfathersday)Entering an aggressive #hypertrophyblock so I'm trying something new. Fueling up pre-workout with a @bangenergy Yeah yeah... I've been lifting almost 7 years and I'm just now using caffeine to boost my workout. I'm always a step behind. It's just my style. Time to grow some thicc quads like @marisainda #girlcrush#goals🦵 . . . #legday#gains#squats#bootygoals#girlsthatlift#strong#liftheavy#caffinated#neverskipmonday

    Repost @topgymtips
by @media.repost: .⠀⠀⠀⠀⠀⠀⠀⠀⠀
PUSH/PULL/LEGS by @kruckifitness⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you are doing a push/pull/legs split, you really have lots of options to choose from when it comes to your exercises. Here's a great list of exercise options you can do for each day. Here's how you can set it all up to make the perfect PPL routine for yourself:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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First, pick 2-3 exercises per body part for each of the #push, #pull and leg days. Make sure they're exercises you enjoy. Next, make sure you have 1 strength day and 1 hypertrophy day for each section for the week. For #strength, focus on using the 1-8 rep range, and the 6-15 rep range for hypertrophy. The exercises don't need to be the same for strength and #hypertrophy, but some can be the same if you like. Here's an example:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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LEGS (STRENGTH DAY): Squat: 4 Sets, 3-5 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀
Deadlift: 4 Sets, 3-5 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀
Lunges: 4 Sets, 6-8 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀
Hamstring Curls: 4 Sets, 6-8 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀
Standing Calf Raises: 4 Sets, 6-8 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀
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LEGS (HYPERTROPHY DAY)⠀⠀⠀⠀⠀⠀⠀⠀⠀
Leg Press: 3 Sets, 10-12 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀
Leg Extensions: 4 Sets, 12-15 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀
Romanian Deadlift: 4 Sets, 10-12 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀
Seated Calf Raises: 5 Sets, 12-15 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Again, this is just an example, you don't have to do these leg days exact, it's just supposed to give you an idea.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Once you have determined those things for each push, pull and leg day, you'll be all set!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What is your favorite exercise on this list? Let me know in the comments!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#topgymtips #irishfitfam #squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs#absworkout #gains #powerlifting #weightlossjourney #instafitness #eatclean #fitfam #dietplan #dietstartstomorrow #fitnessmeals #flexibledieting #muscle #sportperformance
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    2

    Repost @topgymtips by@media.repost:.⠀⠀⠀⠀⠀⠀⠀⠀⠀ PUSH/PULL/LEGS by @kruckifitness⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Ifyou are doing a push/pull/legs split, you really have lots of options to choose from when it comes to your exercises. Here's a great list of exercise options you can do for each day. Here's how you can set it all up to make the perfect PPL routine for yourself:⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ First, pick 2-3 exercises per body part for each of the #push,#pulland leg days. Make sure they're exercises you enjoy. Next, make sure you have 1 strength day and 1 hypertrophy day for each section for the week. For #strength,focus on using the 1-8 rep range, and the 6-15 rep range for hypertrophy. The exercises don't need to be the same for strength and #hypertrophy,but some can be the same if you like. Here's an example:⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ LEGS (STRENGTH DAY): Squat: 4 Sets, 3-5 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀ Deadlift: 4 Sets, 3-5 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀ Lunges: 4 Sets, 6-8 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀ Hamstring Curls: 4 Sets, 6-8 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀ Standing Calf Raises: 4 Sets, 6-8 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ LEGS (HYPERTROPHY DAY)⠀⠀⠀⠀⠀⠀⠀⠀⠀ Leg Press: 3 Sets, 10-12 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀ Leg Extensions: 4 Sets, 12-15 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀ Romanian Deadlift: 4 Sets, 10-12 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀ Seated Calf Raises: 5 Sets, 12-15 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Again, this is just an example, you don't have to do these leg days exact, it's just supposed to give you an idea.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Once you have determined those things for each push, pull and leg day, you'll be all set!⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ What is your favorite exercise on this list? Let me know in the comments!⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ #topgymtips#irishfitfam#squats#deadlift#armday#chestworkout#fitness#fit#fitnessmotivation#gym#gymmotivation#gymshark#abs#absworkout#gains#powerlifting#weightlossjourney#instafitness#eatclean#fitfam#dietplan#dietstartstomorrow#fitnessmeals#flexibledieting#muscle#sportperformance

    ️Gym Goals️ . .

As a training and nutrition coach, I find that PERFORMANCE goals are often the best way to motivate clients and show them that they are progressing, even if the scale doesn’t reflect it right at this very second in time. . .

Sustainable fat loss and optimal muscle building both take time, so while you are plugging away at those goals, I find it to be very valuable to prioritize training goals instead of obsessing over physical appearance. And guess what? When you can shift your mindset to killing your workouts and progressing, the physical portion FOLLOWS! . .

One of the biggest performance goals I find that clients want to achieve is an UNASSISTED PULL UP. . .

If you cannot do a bodyweight pull up right now, start with adding band tension or using a assisted machine, and you will be there in no time! . .

How many pull ups can you do?  . .

#InGearFitness #GetInGear #Hypertrophy #ScienceBased #ProperExecution #ExerciseScience #PersonalTraining #24HourGym #Gym #StuartGym #Stuart #FloridaFitness #Powerlifting #Bodybuilding #GymMotivation #Coaching #FitnessCoaching #BestSelf #TreasureCoast #WorkoutTips #FitnessTips #Fitness #Workout #Health #Strength #Motivation #FitnessMotivation #FlexibleDieting
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    ️Gym Goals️ . . As a training and nutrition coach, I find that PERFORMANCE goals are often the best way to motivate clients and show them that they are progressing, even if the scale doesn’t reflect it right at this very second in time. . . Sustainable fat loss and optimal muscle building both take time, so while you are plugging away at those goals, I find it to be very valuable to prioritize training goals instead of obsessing over physical appearance. And guess what? When you can shift your mindset to killing your workouts and progressing, the physical portion FOLLOWS! . . One of the biggest performance goals I find that clients want to achieve is an UNASSISTED PULL UP. . . If you cannot do a bodyweight pull up right now, start with adding band tension or using a assisted machine, and you will be there in no time! . . How many pull ups can you do? . . #InGearFitness#GetInGear#Hypertrophy#ScienceBased#ProperExecution#ExerciseScience#PersonalTraining#24HourGym#Gym#StuartGym#Stuart#FloridaFitness#Powerlifting#Bodybuilding#GymMotivation#Coaching#FitnessCoaching#BestSelf#TreasureCoast#WorkoutTips#FitnessTips#Fitness#Workout#Health#Strength#Motivation#FitnessMotivation#FlexibleDieting

    ROAD TO NATURAL 200KG RAW BENCHPRESS
Powerbuilding/hypertrophy cycle
Week 27 Day 1

LOWER+BACK 1:
Bulgarian SS 2x8 bw
Squat 6x6 110/130/2x150/170 
Paused Squat 130x7 
Romanian DL 4x8 120/130/2x140
Barbell row 1x6 130/3x10 100
GHR 2x10 bw
Tric extension 3x10 50

Good fucking morning everyone! (Gods, I miss Rich Piana). Today was great squat day with with my love @tlmoeom and powerlifting team @whitewalker95 & @onlyaga. I managed to score two great PRs: 170kg for 6 with last one paused and 130kg for 7 paused squats. All felt light and good. I had only an hour and a half today cause of clinical psychology exam, so I haven't completed all accessories. I'll add them tomorrow. My left rectus femoris tends to get stiff on bulgarian squats so I need to put more time into couch stretching the shit out of it. Other than that I feel stronger week by week and think about putting my 1rm to the test in 3 weeks. This 230kg/over500lbs squat is around the corner.

#roadtonatural200kgrawbenchpress #benchpress #strenght #gym #workout #technique #powerbuilding #physicaltherapy #hypertrophy #fizjoterapia #Powerlifting #powerlifter #beard  #Powerliftingmotivation #motivation #workfuckingharder #enjoytheprocess #honey #perfectcouple️
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    1

    ROAD TO NATURAL 200KG RAW BENCHPRESS Powerbuilding/hypertrophy cycle Week 27 Day 1 LOWER+BACK 1: Bulgarian SS 2x8 bw Squat 6x6 110/130/2x150/170 Paused Squat 130x7 Romanian DL 4x8 120/130/2x140 Barbell row 1x6 130/3x10 100 GHR 2x10 bw Tric extension 3x10 50 Good fucking morning everyone! (Gods, I miss Rich Piana). Today was great squat day with with my love @tlmoeomand powerlifting team @whitewalker95& @onlyaga.I managed to score two great PRs: 170kg for 6 with last one paused and 130kg for 7 paused squats. All felt light and good. I had only an hour and a half today cause of clinical psychology exam, so I haven't completed all accessories. I'll add them tomorrow. My left rectus femoris tends to get stiff on bulgarian squats so I need to put more time into couch stretching the shit out of it. Other than that I feel stronger week by week and think about putting my 1rm to the test in 3 weeks. This 230kg/over500lbs squat is around the corner. #roadtonatural200kgrawbenchpress#benchpress#strenght#gym#workout#technique#powerbuilding#physicaltherapy#hypertrophy#fizjoterapia#Powerlifting#powerlifter#beard #Powerliftingmotivation#motivation#workfuckingharder#enjoytheprocess#honey#perfectcouple️

    Do you work 12 hour shifts?
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Comment down below how you fit in your gym sessions!
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Tag your work buddies!
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The routine of someone that works 12 hour shifts can be tricky given the fact when your shift finishes you are tired and don’t feel like working out.
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Unfortunately having such long shifts means you either have to sacrifice some relaxation time at home or sacrifice your workout therefore I recommend training on off days from work and a couple of days a week that you work to add up to 3-4 gym sessions a week which is enough to make progress.
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Take a prepped meal in to work with you to eat on break and some healthy snacks that include protein.
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For all the BEST supplements on the market and the gym essentials- LINK IN BIO️
-
 Follow @physiqueandstrength 
 Follow @physiqueandstrength 
 Follow @physiqueandstrength 
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#mealplans #nutritionplan #mealplanner #12hourshift #dailyfooddiary #healthymealplan
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    18

    Do you work 12 hour shifts? - Comment down below how you fit in your gym sessions! - Tag your work buddies! - The routine of someone that works 12 hour shifts can be tricky given the fact when your shift finishes you are tired and don’t feel like working out. - Unfortunately having such long shifts means you either have to sacrifice some relaxation time at home or sacrifice your workout therefore I recommend training on off days from work and a couple of days a week that you work to add up to 3-4 gym sessions a week which is enough to make progress. - Take a prepped meal in to work with you to eat on break and some healthy snacks that include protein. - For all the BEST supplements on the market and the gym essentials- LINK IN BIO️ - Follow @physiqueandstrength Follow @physiqueandstrength Follow @physiqueandstrength - href='https://enidealkilo.com/tag/mealplans' title='mealplans Instagram photos and videos - enidealkilo.com'>#mealplans#nutritionplan#mealplanner#12hourshift#dailyfooddiary#healthymealplan

    WHAT BUILDS MORE MUSCLE? 
Everybody wants to be a Bodybuilder but ain't nobody wanna lift no heavy ass weight.
That's what Ronnie said back in the days, pushing the idea of the necessity of lifting heavy in order to grow thick and strong muscles.
Conventional wisdom has convinced us that high reps and light weights builds muscle endurance and makes little contribution to gains in muscle mass, while heavier weights in the low to moderate rep range, on the other hand, has long been accepted as the best way to maximize muscle growth.
But is that the truth?
 In reality, research has shown multiple times that light loads produce the same amount of hypetrophy when compared to heavy loads, when volume is matched. [1], [2], [3], [4]
Does this mean that heavy training is overrated? ..Obviously not, since there're many more things to take into consideration.
..But that's content for another post.
Who wants me to share more posts about this topic? Spam the comment section down below and like this post!
References:
1) https://www.ncbi.nlm.nih.gov/m/pubmed/
22518835/
2) https://www.ncbi.nlm.nih.gov/m/pubmed/
27174923/
3) https://www.ncbi.nlm.nih.gov/m/pubmed/
18978616/
4) https://www.ncbi.nlm.nih.gov/m/pubmed/
25530577/
#fitnesstips #gymtips #stretch #weightlifting #gym #models #gains #liftweights #student #healthylifestyle #workouttips #getinshape #buildmuscle #workout #food #guys #girls
#health #healthyfood #wealth #moneyflip #money #protein #testosterone #wheyprotein #bodybuilding #musclemass #musclegain #hypertrophy
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    WHAT BUILDS MORE MUSCLE? Everybody wants to be a Bodybuilder but ain't nobody wanna lift no heavy ass weight. That's what Ronnie said back in the days, pushing the idea of the necessity of lifting heavy in order to grow thick and strong muscles. Conventional wisdom has convinced us that high reps and light weights builds muscle endurance and makes little contribution to gains in muscle mass, while heavier weights in the low to moderate rep range, on the other hand, has long been accepted as the best way to maximize muscle growth. But is that the truth? In reality, research has shown multiple times that light loads produce the same amount of hypetrophy when compared to heavy loads, when volume is matched. [1], [2], [3], [4] Does this mean that heavy training is overrated? ..Obviously not, since there're many more things to take into consideration. ..But that's content for another post. Who wants me to share more posts about this topic? Spam the comment section down below and like this post! References: 1) https://www.ncbi.nlm.nih.gov/m/pubmed/ 22518835/ 2) https://www.ncbi.nlm.nih.gov/m/pubmed/ 27174923/ 3) https://www.ncbi.nlm.nih.gov/m/pubmed/ 18978616/ 4) https://www.ncbi.nlm.nih.gov/m/pubmed/ 25530577/ #fitnesstips#gymtips#stretch#weightlifting#gym#models#gains#liftweights#student#healthylifestyle#workouttips#getinshape#buildmuscle#workout#food#guys#girls #health#healthyfood#wealth#moneyflip#money#protein#testosterone#wheyprotein#bodybuilding#musclemass#musclegain#hypertrophy

    Every squats differently based on their anatomy. Today I’m addressing specifically those of us that have been blessed with LONG femurs.

As you can see, Olympic level weightlifter Lu Xiaojun has a MUCH more optimal front squat position than myself, and that my femurs are literally almost hitting my elbows. Why do we look so different? (Apart from the obvious things like strength levels, gender, race, etc. 🤣)
.
Individuals with long thigh bones or femurs, will need to lean farther forward to keep a load centered over their midfoot. This is especially true when the long femurs are coupled with a short torso. This is just the biomechanics of the way their body is made.

We all know that keeping an upright torso is crucial for proper mechanics during front squats, high bar back squats, cleans, and snatches. Are we long femured people doomed?

Not so fast. As someone blessed with this trait, I have found that several things helped to improve my position:
Weightlifting shoes
Repeated exposure to the positions
Back extensor and core strength

I have been able to successfully do weightlifting without great sacrifice in position, but let me tell you that it took YEARS for me to be able to get into those positions.

Find yourself unskilled in the anatomy department as well? You may need to put in some extra work, but don’t give up! While we may never be able to out-squat our short femur long torso friends (jerks), we can find ways to make it work!

Tag a friend with some longgg legs! 🦒
    Megan Graham PT,DPT,SCS,CSCS - @docmegs  Instagram Profile - enidealkilo.com
    docmegs
    2

    Every squats differently based on their anatomy. Today I’m addressing specifically those of us that have been blessed with LONG femurs. As you can see, Olympic level weightlifter Lu Xiaojun has a MUCH more optimal front squat position than myself, and that my femurs are literally almost hitting my elbows. Why do we look so different? (Apart from the obvious things like strength levels, gender, race, etc. 🤣) . Individuals with long thigh bones or femurs, will need to lean farther forward to keep a load centered over their midfoot. This is especially true when the long femurs are coupled with a short torso. This is just the biomechanics of the way their body is made. We all know that keeping an upright torso is crucial for proper mechanics during front squats, high bar back squats, cleans, and snatches. Are we long femured people doomed? Not so fast. As someone blessed with this trait, I have found that several things helped to improve my position: Weightlifting shoes Repeated exposure to the positions Back extensor and core strength I have been able to successfully do weightlifting without great sacrifice in position, but let me tell you that it took YEARS for me to be able to get into those positions. Find yourself unskilled in the anatomy department as well? You may need to put in some extra work, but don’t give up! While we may never be able to out-squat our short femur long torso friends (jerks), we can find ways to make it work! Tag a friend with some longgg legs! 🦒

    #segundou e o que faz a diferença é a continuidade. Existem várias fases, respeite-as sem perder a constância.
.
.
🧘‍️
#lpf
#posparto
#técnicabarriganegativa
.
️Procure um Profissional capacitado em #educacaofisica e  #lowpressurefitness para lhe atender.
.
#anatelespersonal 
#AlogamentoEstático
#saúde 
#wellness 
#mulheresquetreinam 
#womentraining 
#exercíciofísico 
#physicalexercise 
#physicaltraining 
#physicalhealth 
#mentalhealth
#emagrecimento 
#treinofeminino 
#hypertrophy 
#run
#running
#corrida
#mundofitness 
#saudementalefisica 
#TreineComAsAmigas 
#PersonalDeSucesso
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    #segundoue o que faz a diferença é a continuidade. Existem várias fases, respeite-as sem perder a constância. . . 🧘‍️ #lpf #posparto #técnicabarriganegativa . ️Procureum Profissional capacitado em #educacaofisicae #lowpressurefitnesspara lhe atender. . #anatelespersonal #AlogamentoEstático #saúde #wellness #mulheresquetreinam #womentraining #exercíciofísico #physicalexercise #physicaltraining #physicalhealth #mentalhealth #emagrecimento #treinofeminino #hypertrophy #run #running #corrida #mundofitness #saudementalefisica #TreineComAsAmigas #PersonalDeSucesso

    Shoulders! Headless hater BB shrugs 230x4x10, BB OHP where my dumb phone cut the weight out but that smile and shimmy after the set is real af 90x3x8, and accessories. A goal this year is 95 for sets of 10 because I want to graduate from baby plates. My ego needs to chill. Haha oh well, that ego also is part of my drive so I'll keep it 🤷‍️🤷‍️ 24 days out🤩🤩🤩 BW 120 #hypertrophy #shoulders #deltoids #traps #24daysout #meetprep #almostthere #strong #girlswithmuscles #girlswholift #56kg
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    15

    Shoulders! Headless hater BB shrugs 230x4x10, BB OHP where my dumb phone cut the weight out but that smile and shimmy after the set is real af 90x3x8, and accessories. A goal this year is 95 for sets of 10 because I want to graduate from baby plates. My ego needs to chill. Haha oh well, that ego also is part of my drive so I'll keep it 🤷‍️🤷‍️ 24 days out🤩🤩🤩 BW 120 #hypertrophy#shoulders#deltoids#traps#24daysout#meetprep#almostthere#strong#girlswithmuscles#girlswholift#56kg

    Something that has been helping me a ton recently has been calm, methodical breathing, and visualization before a big lift. So many times you see guys yelling, growling, and stomping around, and while there may be a time for that on very rare occasions, I’ve found that methodology to be sub par. It wastes energy and many times the lifter relies on sheer emotion to move the weight. If you’re training intelligently your plan should have lead to this moment. It’s time to calm your mind, visualize the the hundreds of reps you’ve done in training and execute the exact same technique you’ve been practicing. If the plan is sound, trust it and execute. #focus #visualization  #practice #control @ragnarokstrengthequipment @allostaticlabs @theperformancevibe @fights.on
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    3

    Something that has been helping me a ton recently has been calm, methodical breathing, and visualization before a big lift. So many times you see guys yelling, growling, and stomping around, and while there may be a time for that on very rare occasions, I’ve found that methodology to be sub par. It wastes energy and many times the lifter relies on sheer emotion to move the weight. If you’re training intelligently your plan should have lead to this moment. It’s time to calm your mind, visualize the the hundreds of reps you’ve done in training and execute the exact same technique you’ve been practicing. If the plan is sound, trust it and execute. #focus#visualization #practice#control@ragnarokstrengthequipment@allostaticlabs@theperformancevibe@fights.on

    Who doesn't want to develop their biceps, right? If you're like me and you mostly train your biceps with free weights, it's useful to keep the resistance curve of a bicep curl in mind.
-
When you curl the weight up while your arms are extended, most of the resistance is applied to the biceps when your arms are at a 90-degree angle. When you curl with your arms a bit more flexed (like on a preacher curl), more resistance is applied to the biceps while they're stretched [1]. So using exercises that train your biceps at multiple shoulder angles makes sense.
-
This will allow you to maximally load your biceps in both flexed and stretched positions. In the first slide of this post, you can see the two exercises I enjoy to do in my bicep training. The seated DB bicep curl + DB preacher curls.
-
To finish off, using cable bicep exercises can also be effective for loading the biceps properly in almost all parts of its range of motion. So you have plenty of options when it comes to effective bicep training. Since most bicep curl variations are pretty simple and require little practice, you can change up your bicep exercises quite frequently to try new exercises.
-
References:
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3737788/
- 
Music by @iamryanlittle - after the rain. via @hellothematic
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    iwannaburnfat
    22

    Who doesn't want to develop their biceps, right? If you're like me and you mostly train your biceps with free weights, it's useful to keep the resistance curve of a bicep curl in mind. - When you curl the weight up while your arms are extended, most of the resistance is applied to the biceps when your arms are at a 90-degree angle. When you curl with your arms a bit more flexed (like on a preacher curl), more resistance is applied to the biceps while they're stretched [1]. So using exercises that train your biceps at multiple shoulder angles makes sense. - This will allow you to maximally load your biceps in both flexed and stretched positions. In the first slide of this post, you can see the two exercises I enjoy to do in my bicep training. The seated DB bicep curl + DB preacher curls. - To finish off, using cable bicep exercises can also be effective for loading the biceps properly in almost all parts of its range of motion. So you have plenty of options when it comes to effective bicep training. Since most bicep curl variations are pretty simple and require little practice, you can change up your bicep exercises quite frequently to try new exercises. - References: 1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3737788/ - Music by @iamryanlittle- after the rain. via @hellothematic

    My legs are totally destructed after a tom platz's legs workout style...high intensity sets from 10 to 35 reps with the heaviest weight...But now i'm totally happy! #legsworkout #hypertrophy #musclegrowth #oldstyle #oldschoolbodybuilding #allenamentogambe #serielunghe #highintensity
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    luisfromc8464
    0

    My legs are totally destructed after a tom platz's legs workout style...high intensity sets from 10 to 35 reps with the heaviest weight...But now i'm totally happy! #legsworkout#hypertrophy#musclegrowth#oldstyle#oldschoolbodybuilding#allenamentogambe#serielunghe#highintensity

    First push workout of the bulking season. For the next 5 to 6 months I chose to workout for 5 days a week having a push, pull, legs split and a day for upper body and another for lower and by that hitting muscles groups at least twice a week. I'll start by aiming for 2k kcals a day and hope to increase weigh around 0,2-0,4kgs per week in order to gain as minimal fat as possible.

#calories #fatloss #muscle #gym #fitness #bodybuilding #transformation #supplements #nutrition #shredded #fit #workout #shred #diet #dieta #nutricao #motivacao #hipertrofia #perderpeso #macros #losefat #gainmuscle #buildmuscle #loseweight #caloriecouting #musclegrowth #hypertrophy #transformação
    Paulo Vinhas - @vinhas1981  Instagram Profile - enidealkilo.com
    vinhas1981
    1

    First push workout of the bulking season. For the next 5 to 6 months I chose to workout for 5 days a week having a push, pull, legs split and a day for upper body and another for lower and by that hitting muscles groups at least twice a week. I'll start by aiming for 2k kcals a day and hope to increase weigh around 0,2-0,4kgs per week in order to gain as minimal fat as possible. #calories#fatloss#muscle#gym#fitness#bodybuilding#transformation#supplements#nutrition#shredded#fit#workout#shred#diet#dieta#nutricao#motivacao#hipertrofia#perderpeso#macros#losefat#gainmuscle#buildmuscle#loseweight#caloriecouting#musclegrowth#hypertrophy#transformação

    Bench

Triples and doubles
172.5kg/165kg/155kg

Just trying to keep this momentum going at the moment everything is on track

#powerlifting #squat #bench #deadlift #strength #strengthtraining #strongman #weightlifting #gymlife #gymbro #ipf #britishpowerlifting #howmuchyabench #hypertrophy #chestday
    Jeff Ocrah - @jeffocrah  Instagram Profile - enidealkilo.com
    jeffocrah
    2

    Bench Triples and doubles 172.5kg/165kg/155kg Just trying to keep this momentum going at the moment everything is on track #powerlifting#squat#bench#deadlift#strength#strengthtraining#strongman#weightlifting#gymlife#gymbro#ipf#britishpowerlifting#howmuchyabench#hypertrophy#chestday

    Deadlift 185x2x2
180x2x4
165x6x3
Remo pently 100x6x3
90x10
Dominadas al pecho x3
Bíceps x3 
Circuito metabólico 
#naturalbodybuilding #powerbuilding #hypertrophy #culturismonatural #workout #classicphysique #crossfit #power #deadlift #gym #gymmotivation #fitness #entrenamiento #personaltrainer
    Fernando Cacicedo - @fer_protrainer  Instagram Profile - enidealkilo.com
    fer_protrainer
    0

    Deadlift 185x2x2 180x2x4 165x6x3 Remo pently 100x6x3 90x10 Dominadas al pecho x3 Bíceps x3 Circuito metabólico #naturalbodybuilding#powerbuilding#hypertrophy#culturismonatural#workout#classicphysique#crossfit#power#deadlift#gym#gymmotivation#fitness#entrenamiento#personaltrainer

    MESSAGE ME @upnorthathletics IF YOU ARE LOOKING FOR A NUTRITION / WORKOUT PROGRAM CATERED TO YOU⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
WENDY'S EDITION by @upnorthathletics⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
WHAT'S YOUR FAVOURITE WENDY'S ITEM?! LET ME KNOW IN THE COMMENTS BELOW!⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Sometimes you are rushed and need to grab something quick. Many people look to fast food when this happens. I made this info graph to show people that there are fewer calorie options. Fast food doesn’t have to put you overboard on your calories in one meal. For example, someone might think the homestyle chicken sandwich is a better option than a burger but the homestyle chicken is deep fried and has many added oils and fats which can increase the calories quickly. Having the grilled chicken sandwich instead will save you around 200 calories ! If you still want to order your favorite sandwich, you can save up to 100 by not adding any of the sauces 🤔.⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
️If you enjoyed this post please make sure to follow me @upnorthathletics and like, share and comment or tag someone you think would benefit from this‍️!⠀⠀⠀⠀⠀⠀⠀⠀⠀
---⠀⠀⠀⠀⠀⠀⠀⠀⠀
#gainz #bulking #workoutfit #diet #nutrition #workoutideas #fitnesspro #fitnesstrainer #fatlosstips #workout #musclefood #hypertrophy #fitnesslove #dietplan #fitnessguru #trainharder #shreddedlife #getshredded #nutritioncoaching #exercisetips #exercisephysiology #weightlossadvice #gainztrain #nutritiontips #fatlosshelp #fitlife #gainmuscle #fitnesstime #pumpingiron #eatcleanfood
    Jereymi • Nutrition Coach - @upnorthathletics  Instagram Profile - enidealkilo.com
    upnorthathletics
    17

    MESSAGE ME @upnorthathleticsIF YOU ARE LOOKING FOR A NUTRITION / WORKOUT PROGRAM CATERED TO YOU⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ WENDY'S EDITION by @upnorthathletics⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ WHAT'SYOUR FAVOURITE WENDY'S ITEM?! LET ME KNOW IN THE COMMENTS BELOW!⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Sometimes you are rushed and need to grab something quick. Many people look to fast food when this happens. I made this info graph to show people that there are fewer calorie options. Fast food doesn’t have to put you overboard on your calories in one meal. For example, someone might think the homestyle chicken sandwich is a better option than a burger but the homestyle chicken is deep fried and has many added oils and fats which can increase the calories quickly. Having the grilled chicken sandwich instead will save you around 200 calories ! If you still want to order your favorite sandwich, you can save up to 100 by not adding any of the sauces 🤔.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ ️If you enjoyed this post please make sure to follow me @upnorthathleticsandlike, share and comment or tag someone you think would benefit from this‍️!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ---⠀⠀⠀⠀⠀⠀⠀⠀⠀ #gainz#bulking#workoutfit#diet#nutrition#workoutideas#fitnesspro#fitnesstrainer#fatlosstips#workout#musclefood#hypertrophy#fitnesslove#dietplan#fitnessguru#trainharder#shreddedlife#getshredded#nutritioncoaching#exercisetips#exercisephysiology#weightlossadvice#gainztrain#nutritiontips#fatlosshelp#fitlife#gainmuscle#fitnesstime#pumpingiron#eatcleanfood

    SA ECCENTRIC PUSH-UPS  1. Set-up with equal pressure on each foot and the hand. 2. Keep hips and shoulders square with ground, lower on a 5 count  3. Use up hand to guide yourself down if needed - ex: working hand may do 80% and the other hand takes 20% during the strengthening phase #13asos #saeccentricpushup #hypertrophy #armworkout #athleticfighter #powerlifting #repeffort #strongman #stabilization #strengthtraining #strengthandconditioning #musclegain #muscle #strong #strength #power #tactical #core #coreworkout #tacticalstrengthandconditioning #ltad #athlete #functionaltraining #performance #workout #triceps #training #sportsperformance #coach #nsca
    Rob Schwartz MEd CSCS RSCC - @athleticfighter  Instagram Profile - enidealkilo.com
    athleticfighter
    1

    SA ECCENTRIC PUSH-UPS 1. Set-up with equal pressure on each foot and the hand. 2. Keep hips and shoulders square with ground, lower on a 5 count 3. Use up hand to guide yourself down if needed - ex: working hand may do 80% and the other hand takes 20% during the strengthening phase #13asos#saeccentricpushup#hypertrophy#armworkout#athleticfighter#powerlifting#repeffort#strongman#stabilization#strengthtraining#strengthandconditioning#musclegain#muscle#strong#strength#power#tactical#core#coreworkout#tacticalstrengthandconditioning#ltad#athlete#functionaltraining#performance#workout#triceps#training#sportsperformance#coach#nsca

    “Training gives us an outlet for suppressed energies created by stress and thus tones the spirit just as exercise conditions the body.”_____________________________________________________________Don't wait until you've reached your goal to be proud of yourself. Be proud of every step you take toward reaching that goal.______________________DM  if you want to change your physique and your lifestyle________________________________________Paid online traning and  diet plans for all age groups/Online Traning/specialist in weight loss and muscle gain___________________________________________________________________________________________for fitness related queries .
DM me or write me an email :-
Email-id:- Rajeshbhandari_7787@yahoo.coom
ID:- @rajbhandari92
#chestday #core #hitgymharder #hiitworkout #aesthetic #arnoldschwarzenegger #pushharder #power #gorilla #focusonyourself #fitnessphotography #fitnessworld #fitnesslife #hardworkout #hypertrophy #healthylifestyle #chandigarh #cardioworkout #bodybuildingmotivation #bodybuilder #bodypositive #bodybuildingnation #masti #insta #instagrambodybuilding #musclemania #gymshark #yogafitness #yogafitness
    R.J FITNESS 🏋️‍♂️ - @rajbhandari92  Instagram Profile - enidealkilo.com
    rajbhandari92
    2

    “Training gives us an outlet for suppressed energies created by stress and thus tones the spirit just as exercise conditions the body.”_____________________________________________________________Don't wait until you've reached your goal to be proud of yourself. Be proud of every step you take toward reaching that goal.______________________DM if you want to change your physique and your lifestyle________________________________________Paid online traning and diet plans for all age groups/Online Traning/specialist in weight loss and muscle gain___________________________________________________________________________________________for fitness related queries . DM me or write me an email :- Email-id:- Rajeshbhandari_7787@yahoo.coom ID:-@rajbhandari92 href='https://enidealkilo.com/tag/chestday' title='chestday Instagram photos and videos - enidealkilo.com'>#chestday#core#hitgymharder#hiitworkout#aesthetic#arnoldschwarzenegger#pushharder#power#gorilla#focusonyourself#fitnessphotography#fitnessworld#fitnesslife#hardworkout#hypertrophy#healthylifestyle#chandigarh#cardioworkout#bodybuildingmotivation#bodybuilder#bodypositive#bodybuildingnation#masti#insta#instagrambodybuilding#musclemania#gymshark#yogafitness#yogafitness

    FORGET THE DAD BOD this father's day and GET JACKED  .

Here I have client @__chris__reed__ (43) who is just back from his traveling in thiland and back in the deep end. .

Here is our chest Finisher that I made up . Add it to your chest/push workout for some extra volume or a great pump at end of usual workout.
I'm calling it Floor fly's madness: .

1a) DB FLOOR FLYS (working concentric phase/coming up just before touch floor)
1b) DB ECCENTRIC FLY TO FLOOR 6-8 (resist weight down full stretch. Then alter body position to press weights back up to starting position)
1c) DB FLOOR PRESS - MAX .

This combination just milks the titties for all they are worth (pardon the pun 🤪) working the concentric to failure(fly) - then the eccentric (stronger during this part) then a mechanical drop set to normal press to finish. Basically = More time under tension/Great stretch/complete failure. .
Oh and it's shoulder friendly due to limited range of motion from the floor!!! Have fun
    Jordan Neale - @hypertrophyjodo  Instagram Profile - enidealkilo.com
    hypertrophyjodo
    2

    FORGET THE DAD BOD this father's day and GET JACKED . Here I have client @__chris__reed__(43) who is just back from his traveling in thiland and back in the deep end. . Here is our chest Finisher that I made up . Add it to your chest/push workout for some extra volume or a great pump at end of usual workout. I'm calling it Floor fly's madness: . 1a) DB FLOOR FLYS (working concentric phase/coming up just before touch floor) 1b) DB ECCENTRIC FLY TO FLOOR 6-8 (resist weight down full stretch. Then alter body position to press weights back up to starting position) 1c) DB FLOOR PRESS - MAX . This combination just milks the titties for all they are worth (pardon the pun 🤪) working the concentric to failure(fly) - then the eccentric (stronger during this part) then a mechanical drop set to normal press to finish. Basically = More time under tension/Great stretch/complete failure. . Oh and it's shoulder friendly due to limited range of motion from the floor!!! Have fun

    Dia 29 de junho há mais e melhores wait for it .. 🤘
    Bragarov - @bragarov  Instagram Profile - enidealkilo.com
    bragarov
    1

    Dia 29 de junho há mais e melhores wait for it .. 🤘

    An empty gym lead to a bomb ass leg day yesterday:

Started with: 135x4x25 each exercise 
Stiff legged deadlifts 
Jefferson Squats 
Barbell hack squat 
Superset with:
Lying leg curl :4x25

And then moved on to squats

Entire Squat circuit 
Regular stance: 315x10x10
Sumo Stance feet elevated: 225x4x25
Cannonball feet elevated: 135x2x50
Narrow stance:135x2x50
SM Squats close stance  toes elevated : 225x4x25

Superset with:
Vertical Leg Press: 4x25
Step ups: 4x25 each leg  #workouts #trainer #levelup #veteran #trainhard #gains #themoreyouknow #strengthtraining #hypertrophy #endurance #intensity #volume #frequency #mass #aesthetics #exercisescience #exercisephysiology #squat #bench  #deadlift #sbd #conditioning #powerbuilding #staynaturalmyfriends #sharingiscaring #payitforward
    joseph marshall - @thejosephmarshall  Instagram Profile - enidealkilo.com
    thejosephmarshall
    0

    An empty gym lead to a bomb ass leg day yesterday: Started with: 135x4x25 each exercise Stiff legged deadlifts Jefferson Squats Barbell hack squat Superset with: Lying leg curl :4x25 And then moved on to squats Entire Squat circuit Regular stance: 315x10x10 Sumo Stance feet elevated: 225x4x25 Cannonball feet elevated: 135x2x50 Narrow stance:135x2x50 SM Squats close stance toes elevated : 225x4x25 Superset with: Vertical Leg Press: 4x25 Step ups: 4x25 each leg #workouts#trainer#levelup#veteran#trainhard#gains#themoreyouknow#strengthtraining#hypertrophy#endurance#intensity#volume#frequency#mass#aesthetics#exercisescience#exercisephysiology#squat#bench #deadlift#sbd#conditioning#powerbuilding#staynaturalmyfriends#sharingiscaring#payitforward

    #hypertrophy

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