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1 minute ago

💥LISTEN TO YOUR BODY💥 Ever heard your coach say that; or even say that to you personally. I certainly say it to my athletes. Even in class, during the warm up I’ll ask my athletes to start using the warm up as a tool; a tool to gauge how your body is feeling. Are you more sore than normal or tighter than normal? Has the previous week of training taken it’s toll on your body? Not everyday will be a 100% effort day. Most days won’t even be a 85-90% day. It’s important to be able to take responsibility for your training and to learn how your body reacts in different training stimuli and loading patterns. A part of this responsibility is being able to identify when to listen to your body and potentially either take a non-scheduled rest day, or adapt your programme to be more sympathetic on your body. But what if we’re becoming too cautious? What if we misinterpret our body’s signals? Often I think it can be easier to just make the excuse and adapt our programme too willingly. Maybe we are just feeling a bit demotivated that day, or maybe we are feeling tight and sore from the previous few days. In reality maybe getting through the warm up, promoting some blood flow and getting into your session is all you need to do; rather than just going off programme or manipulating your programme because you’re not feeling 100%. When was the last time anyone walked into the gym honestly feeling 100%. It has to be very infrequent. So perhaps all we need is a bit more discipline with our training? Food for thought. In short. Be disciplined. Be sensible. And learn to differentiate when your body is calling out for an unscheduled rest day [both mentally and physically], and when you just need to bite the bullet and get on with the training you’ve been programmed. There is always a reason and purpose behind a coach’s programming, and if there isn’t or they can’t justify it then you need a new coach!

2 minutes ago

How many times a week should you work out? ⏳ . Welp, you’ve probably already guessed the answer: IT DEPENDS 😜 . ✳️ While I was doing ATS, I was hitting the gym 5 days a week. HOWEVER 👏🏼 I was also under very low stress, getting great sleep (mostly), and had very little going on in my life otherwise If your outside stress is LOW, having MORE FREQUENT workouts may be what your body needs 👍🏼 . ✳️ Now that I’m prepping for the big move, I’ve been getting to the gym 2-3 days a week. HOWEVER that’s because the rest of my life is now HELLA STRESSFUL 😅 I’m anxious/excited about the move, constantly buzzing around trying to finish logistics and packing, and just generally getting lesser quality sleep (waking up a few times a night 🙄) . If your outside stress is HIGH, having LESS FREQUENT workouts may be what your body needs 👏🏼 . No matter what, you have to have enough time for your body to truly recover between your workouts. That amount will change depending on your phase in life ✳️ Starting next week, I’ll be in transit a seriously scary thought visiting family and having limited gym access. I’m still going to try and move a bit each day, but I’m realistically only going to be able to set foot in a gym twice a week if I’m lucky The rest of my movement will be walking around cities and doing living room/basement bodyweight workouts which I’ll be SURE to share with you! I’ll most likely be doing a mix of the mindpumpmedia MAPS Red (Anabolic) & White (Anywhere) programs 😉 . Have you ever reduced your training during a time of stress? How did it work for you? 🤔 Tag a friend that needs to hear this 👇🏼 personaltrainer squat hypertrophy awakentrainingseries mapsanabolic gracefitguide sweatwithkayla girlswholift legworkout mapsanywhere recovery strongnotskinny training legday strengthtraining trainingforlife deadlifts functionalmovement mobility crossfit deadlift tiuteam abworkout bodybuilding workoutvideo workoutideas strengthfeed mindpump imperfectlypaigewellness bootygainz

5 minutes ago

😳BACK WORKOUT: Hypertrophy Edition⠀ ⠀ ▶️Recommended Rest Time: 1-2 minutes⠀ 📊Rep Range: 6-12 reps⠀ ⠀ WEIGHTED PULL UPS: 4x6-8 ⠀ ⠀ T-BAR ROWS: 3x8-10 ⠀ ⠀ LAT PULL DOWNS: 3x10-12 (drop set last set)⠀ ⠀ CHEST SUPPORTED T BAR ROW: 3x10-12 (drop set on last set)⠀ ⠀ FACE PULL ss STRAIGHT ARM PULLDOWN: 3 sets AMRAP⠀ ⠀ 📥SAVE this workout and give it a try!

15 minutes ago

Little bit of this, little bit of that press day position and potentiation. I’m getting to the point where I can start dropping my bilateral prep in favor of unilateral and triplaner work on most days. Here’s a bit of goodness from today. 1. Band Resisted Adductor Drawback W/ Reach- (AIC/BC bias for the nerds) pull heel into medball while tucking pelvis, stack ribcage over pelvis and rotate over femur using oblique, reach and breathe. 2. KB Armbar W/ Rotation- tuck pelvis and squeeze ball to stabilize hips, reach arm to laterally retract ribcage into ground (expanding opposite side for respiration) and rotate slowly. I do this on both sides. 3. Bear Pushup ISO Holds and Medball Slams- keep position (i.e. abs FAM) and hold for 30s, immediately followed with power movement. 4. Lots of benchpress and accessories. compoundperformance

29 minutes ago

𝗛𝗼𝘄 𝗺𝗮𝗻𝘆 𝗽𝘂𝘀𝗵 𝘂𝗽𝘀 𝗰𝗮𝗻 𝘆𝗼𝘂 𝗱𝗼? 🤔. 📚Follow thetrainingmanual for daily fitness/nutrition tips! - A new study finds that middle-aged men who can do more than 40 push-ups in one go had a 96 percent lower risk of cardiovascular disease events compared with those able to do fewer than 10. Furthermore, push-up capacity was more strongly associated with cardiovascular disease risk than the results of submaximal treadmill tests. Other studies have shown that muscular strength is associated with lower cardiometabolic risk independent of cardiorespiratory fitness. Muscular strength has been shown to have an independent protective effect for all-cause mortality and hypertension in healthy males and is inversely associated with metabolic syndrome incidence and prevalence. Best of all is that the test is free and very simple to perform! How many push-ups can you do? Reference article - https:www.hsph.harvard.edu/news/press-releases/push-up-capacity-cardiovascular-disease-events-men/ Repost jameskewfitness - pushup chestworkout chestworkouts homeworkout bodyweighttraining technique pullups pushups movement bodyweightexercisesyoga fitness mobilitywod flexibility physicaltherapy yogi bodybuilding weekendyoga deadlift squat hypertrophy legday workout yogaformen physio irishfitfam myodetox mobility yogafit iifym

35 minutes ago

A gym family that takes tequila shots together stays together until henrythchang leaves 😝⁣ ⁣ Just kidding⁣ Congratulations brother.⁣ Do big things.⁣ And remember⁣ We⁣ Are all⁣ Kings⁣ ⁣ ➖➖➖➖➖➖➖➖⁣ ➖➖➖➖➖➖➖➖⁣ Tags: healthy fitfam fitguys usapl apemanstrong powerlifting pwrlft liftheavy hypertrophy fitspo roadtopro nattygains workoutoftheday orlandofitness summershredding sidesquats deadlifting meetprep squatdepth squatbenchdeadlift strengthtraining natty motivationalquotes gymhumour orlando collegefitness povertybench sbd sbdkneesleeves sbdapparel⁣ ➖➖➖➖➖➖➖➖⁣ ➖➖➖➖➖➖➖➖

35 minutes ago

Contemplating whether this bettyraes ice cream was worth cheating on my diet It definitely fucking was lol. • • If you aren’t trying to get on stage or have a photo shoot done, why in the world would you torture yourself with a 100% adherence diet? • • If you are adhering at a high level, and training at an appropriate level of intensity, an indulgence here and there is NOT going to undo all of your hard work. • • Enjoy what’s left of summer, and eat some freaking ice cream!

50 minutes ago

“What’s my secret to staying you say? Well, She gotta thing for older men” 😂

52 minutes ago

There are 3 ways that I use to promote muscle hypertrophy 1. Mechanical tension ie. lifting heavy 💩. 2. Metabolic stress involving the lactic acid system and 3. Eccentric training. All useful, all should be programmed into your sessions, and all have relative pros and cons. I also regularly apply these 3 principles in the same session. Starting with the emphasis on mechanical loading, and finishing with either metabolic stresses or eccentric loading to increase time under tension and/or stretch the belly of the muscle thats being worked and developing the benefits of each method. destroythemyth

56 minutes ago

Cuando hablamos de hipertrofia muscular, se nos viene a la cabeza una persona con gran desarrollo de su musculatura, sin embargo no necesariamente son fisicoculturistas quienes persiguen este tipo de manifestación de la fuerza. La hipertrofia tiene grandes beneficios no solo estéticos , sino en el ámbito de la salud y el deporte. Actualmente se ha demostrado que son muchos los factores que intervienen en este proceso hipertrófico, y que la Tensión Muscular, el Estrés Metabólico y el Daño Muscular desempeñan un rol importante para tal fin. Algunas sugerencias prácticas para su desarrollo podrían ser: ✓Entrenamientos que produzcan un estrés metabólico significativo mientras se mantiene un moderado grado de tension muscular. ✓Trabajos en rangos de entre 6-12 repet con intervalos o descansos de 60 a 90 segundos. ✓Ejercicios variados en múltiples planos y ángulos. ✓Multiples series en entrenamientos de tipo culturista. ✓Algunas series deberían ser llevadas al fallo muscular concéntrico. ✓Las repeticiones concéntricas realizadas a mayor velocidad que las repeticiones excéntricas. ✓El Entrenamiento debe ser bien periodizado para favorecer la supercompensacion. La hipertrofia es un recurso muy útil cuando se sabe usar strength strengthsports gym hypertrophy hypertrophytraining noparesdeaprender learnalways beagoodtrainer strengthtraining

1 hour ago

💥DIYWORKOUT💥 Here’s An Exercise That Targets The Stubborn “muffintop” & “bra fat” Areas 🔥 Add It To Your Next Workout 💪🏾📈 You Need A Cable Machine Or Band With The Anchor Point As Low As Possible 🚅💨 Keep Your Shoulders Square To The Machine At The Starting Position And Rotate Them 90 Degrees As You Simultaneously Row The Cable. Focus On Maintaining A Tall/Tight Core & Keeping The Rowing Hand Tight To The Body At The End Of The Motion As You Drive Your Elbow Back 🔑 10-15 Rows Per Side For 3-4 Rounds Is Best For Maximum Results ‼️ Core Exercises Are Great For Strength And Power But Ultimately Abs Are Made In The KITCHEN 🥗🍗 diyworkout hulktraining humpdaymotivation

1 hour ago

A good session really boosted my spirits for a rough ish day. Swipe left to see my new deadlift stance because im such a unit 💪🏼 •70kg sumos for 8 repsx4 •50kg strongman deadlift 8 repsx 2 anytimebelfield10kgiveaway musclenation gym bodyupdate chickswholift muscle liftingladies leanmuscle musclegain anytimefitnessaustralia hypertrophy lifting powerlifting gains strengthtraining fitnessprogress bootygains🍑 weightloss fitness fitnessfreaks fitnesslife powerlifting girlswholift quads fitgirls sumodeadlift sumo

1 hour ago

In Part 1 we talked about the differences in accountability and ownership. In this video we talk about how to make the shift from one to the other. While there are countless methods that will help to get us there, I’ve highlighted three methods that I find will offer a lot of insight into our path to ownership. 1: Give a shit. It sounds silly but making sure that what you “want” aligns with your values is paramount in successful change. Doing it for someone else or because you think you should is a quick way to burnout. Don’t half ass anything, gonna have to whole ass it. 2: Be an active participant. Accountability to someone else can help us get started but if we want to make change a part of our long term lifestyle it is imperative that we are the ones steering the ship. 3. Ask for help. Ownership doesn’t just mean owning your strengths, it’s owning your weaknesses as well. Reach out, ask for help from those who have done what you want or a coach or mentor that can help you get there. Own your change and you will see a huge difference in what success looks and feels like.

1 hour ago

A TREAT FOR 70 YRS OLD SHOULDERS (English below) Workout 131/1108. Hade inte så mycket tid idag. En timme. Fick bli ett kortare pass för axlarna. Dropset och pyramidset. Skönt. Hoppas ni har det bra därute hälsar den här 70-åringen. 😊 . ENGLISH: Workout 131/1108. Didn’t have that much time today. An hour. Concluded a workout for my shoulders. Dropsets and pyramid sets. Nice. Hope you’re having a good day out there. Greetings from this Swede of 70. 😄

1 hour ago

Leg Day, Squats were Good to me Today 😊. We should've Carbed Up Beforehand, because the Hunger was Real After Squats 😂. Overall a Good Workout, and it was Nice being with Friends like Always 💯. Have a Great Day, Get those Gains! 💪😁👊. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ •Raw Squat: 385 , RPE: 10. PR: 385 . ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ •Raw Sumo DeadLift: 225 , RPE: 8. PR: 430 . ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ •Leg Press: 630 , RPE: 9. PR: 720 . ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ •Calve Raises: 315 , RPE: 9. PR: 315 . ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ •WILKS: 303.42. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Squats DeadLift CalveRaises WristWraps SBD KneeSleeves SquatShoes Reebok LegacyLifters ChuckTaylors Gym GymLife GymRat PreWorkout SpiderChalk GripStrength StrengthTraining Fitness FitnessAddict FitnessJourney FitnessGoals BodyUnderConstruction FitFam FitSpo FitSpiration Gains HyperTrophy PowerLifting PowerBuilder Motivation

1 hour ago

🦍*𝐏𝐔𝐋𝐋 𝐒𝐓𝐑𝐄𝐍𝐆𝐓𝐇 𝐀𝐍𝐃 𝐇𝐘𝐏𝐄𝐑𝐓𝐑𝐎𝐏𝐇𝐘. 📚follow workout_health_9 for more ⠀⠀⠀⠀⠀⠀⠀⠀ Comment below "PULL" or tag/share with a friend if you enjoy the content/post. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I've been asked a lot about push, pull, legs split So I'll be incorporating some breakdowns of my workouts on these splits here and there. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Here's an sample of one of my workouts for PULL in both the strength and hypertrophy rep range. The basics are to hit the back, biceps, rear delts and traps. If you want to give these a shot and let me know how it goes they'll fit in great into your PPL programming. If you have any questions leave them down below and hit me up. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you made it this far, please comment below "PULL" or tag/share with a friend as it helps me to see that I'm making a difference in your fitness goals. As always, have a great day!, -Ski Credit : skiman.factual.fitness 📌 pumped biceps arms armworkout healthysnack gymtips flexibledieting nutrition nutritiontips yoga fitness mobilitywod flexibility physicaltherapy yogi bodybuilding weekendyoga deadlift squat hypertrophy legday workout yogaformen physio irishfitfam 30daychallenge myodetox mobility yogafit iifym

1 hour ago

Repost physiotrition with get_repost ・・・ 🚨CLICK THE LINK IN MY BIO FOR YOUR FREE KICKSTARTER PROGRAM🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Post by nattyknowledge -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Wrist pain is common, especially during the bench press. One cause of this pain is poor hand and wrist posture. By holding the bar too high up in the hand, your wrist can bend during the bench press, causing pain and giving you a weaker benchpress.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ Grip the bar lower on your hand instead and keep your wrist neutral, stacking your joint under the bar to ensure the safest and the strongest bench press!⁣ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ musclefood fatlossjourney macros irishfitfam deadlifting healthylifestyle gymmemes nutritionfacts nutritional fatlosstips fatlosscoach onlinecoach personaltrainer physiology hypertrophy weightlossideas weightlossdiet healthyme flexibledieting weightlossgoal dietstartstomorrow

1 hour ago

I've pretty much had it with this Hypertrophy phase now 🙈😂 only on week 2 of 4. But i've discovered that anything above 6 reps definitely counts as cardio and makes me want to die Today: . Highbar Squat: 125kg 1x10 followed by 115kg 5x10 Incline Bench: 75kg 3x10 Bicep Curls: 14kg 3x15 Lat Pulldown: 60kg 3x12 power powerlifter powerlifting hypertrophy powerbuilder powerbuilding bodybuilding reps cardio hard grind fitness training gym workout ukpowerlifter ukpowerlifting britishpowerlifter ipf bpu fitfam fitspo ukfitfam ukfitspo pt personaltrainer

1 hour ago

Repost jessemcmeekin with get_repost ・・・ Self-Validation or Movement Outcome? 💊 There’s been some fairly astonishing research into the well-known placebo effect. Most interesting to me are studies that demonstrate the enormous benefits of people who were KNOWINGLY given a placebo, but then told, “This is a sugar pill. It contains no medicine, but the power of the placebo effect and BELIEVING in change can be tremendous.” These individuals saw success rates that in some cases matched people given traditional treatments. 🤯 💊 Trainers, coaches, and clients have a tendency to be at once pretty dogmatic about their own approach(es) and pretty judgemental about others’ approaches. This is as true of movement prep & corrective work as it is of any other aspect of training. 💊 So what’s the point here? An individual’s BELIEF in the value of a particular methodology may be the source of much of its benefit. FMS, PRI, FRC, RPR, SMR these can be dogmas, or they can be tools. If a client is biased towards a particular system that may be enough to MAKE that particular system effective (for them). 💊 Bottom line: is your goal self-validation or movement outcome?

1 hour ago

Self-Validation or Movement Outcome? 💊 There’s been some fairly astonishing research into the well-known placebo effect. Most interesting to me are studies that demonstrate the enormous benefits of people who were KNOWINGLY given a placebo, but then told, “This is a sugar pill. It contains no medicine, but the power of the placebo effect and BELIEVING in change can be tremendous.” These individuals saw success rates that in some cases matched people given traditional treatments. 🤯 💊 Trainers, coaches, and clients have a tendency to be at once pretty dogmatic about their own approach(es) and pretty judgemental about others’ approaches. This is as true of movement prep & corrective work as it is of any other aspect of training. 💊 So what’s the point here? An individual’s BELIEF in the value of a particular methodology may be the source of much of its benefit. FMS, PRI, FRC, RPR, SMR these can be dogmas, or they can be tools. If a client is biased towards a particular system that may be enough to MAKE that particular system effective (for them). 💊 Bottom line: is your goal self-validation or movement outcome?

1 hour ago

Facciamo qualche considerazione sullo stacco convenzionale in ottica bodybuilding ed ipertrofia muscolare. Puntualizziamo che parlare di ipertrofia e forza come due cose separate ed assestanti è concettualmente sbagliato e questo è bene ribadirlo,ma è altresì vero che se vogliamo cercare di valorizzare al massimo una determinata capacità/caratteristica dobbiamo essere consci del fatto che più saremo specifici in quello che facciamo è più riusciremo ad enfatizzare il miglioramento di quest’ ultima. Lo stacco convenzionale o deadlift è un esercizio molto completo che muove parecchie articolazioni e parecchi distretti muscolari. Le principali articolazioni che giocano un ruolo preponderante nella corretta riuscita dell’ esercizio sono la spina, l’ anca è il ginocchio, ci sono tre momenti della forza da battere nello stacco da terra che sono : il momento flessorio alla spina, il momento flessorio all’ anca e il momento flessorio al ginocchio. In base alla morfologia della persona questi momenti da vincere saranno più o meno importanti oltre ovviamente al sovraccarico da movimentare. Lo stacchista ideale è un soggetto con femori corti e braccia lunghe, i distretti muscolari target del deadlift (non gli unici ma quelli target) sono i quadricipiti e tutta la catena cinetica posteriore. Da una prima analisi dell’ esercizio si evince che la mancanza (non totale) di una fase eccentrica porta a non avere un allungamento significativo dei muscoli che entrano in gioco e quindi abbiamo sostanzialmente solo un accorciamento durante poi la fase concentrica che possiamo anche dire che è l’ unica vera fase del movimento. Il costo a livello globale della fatica che uno stacco convenzionale produce è sicuramente non indifferente e senza dubbio un esercizio che non si presta particolarmente bene a lavori metabolici. Uno stacco rumeno che prevede una fase eccentrica dove il movimento di hip-hinge dell’ anca è molto più presente a rigor di logica si sposa meglio in un contesto di bodybuilding con visione più muscolo-centrica. Consci di ciò se vi piace fare il deadlift fatelo lo stesso, è un esercizio che se fatto e programmato bene può assolutamente essere un valido alleato

1 hour ago

❗️Topic of The Day - Mau Otot Cepet Gede? Meal Timing Juga Penting! Bukan rahasia lagi, kalo mau bangun otot, lo harus makan di angka surplus kalori dengan porsi protein yg tinggi. Selama lo makan di angka surplus kalori, dan latihan beban. Otot lo pasti kebentuk. Tapi untuk memaksimalkan hal itu, lo harus perhatikan juga Meal Timing nya. Mana yg lebih bagus? Makan banyak porsi gede 2x sehari. Atau makan porsi lebih kecil tapi 5-6x sehari? Ternyata untuk membentuk otot secara lebih optimal, lo harus makan lebih sering! Kenapa? Alesanya supaya ngejaga otot lo tetep dapet asupan protein yg akan diserap oleh otot (musce protein syntesis) bro. Kondisi saat otot lo menyerap protein disebut kondisi Anabolic. Dimana semakin sering otot lo dalam kondisi anabolic, semakin bagus! Terus kalo gua makan porsi besar cuma 2x sehari, otot gua gabisa gains dong? Tetep bisa! Kan gua bilang selama lo surplus kalori (dan latihan beban, duh) otot lo tetep bisa gede. Tapi ya kurang optimal aja. Kenapa? Karena banyak waktu-waktu anabolic buat otot lo yg kelewat. Great post dari Prof rpdrmike 👍🏻🙏tentang penjelasan simple nya. Terus gimana kalo pas cutting? Lebih efektif makan lebih sering atau makan jarang (Intermittent fasting) nih? Ada yg bisa jawab? 👆🏻 Coba komen dibawah bro. Well jawaban dari gua akan gua upload next post ya! TAG temen lo yg bisa dapet manfaat dari post ini 🚨 ONLINE COACHING (Training, Meal Plan, Consultation) ⬇️⬇️⬇️ SONOFIRONFITNESS.COM sonofironfitness sainsfitness fitnessindonesia onlinecoaching fitnessonlinecoaching fitnessprogram programfitnes programlatihan indofitness suplemenfitness videofitness gerakanfitness bakarlemak sixpack programdiet Diet fitnesindonesia fitnessvideo tipsfitnes workoutoftheday hypertrophy dietsehat suplemenfitnes personaltrainerjakarta cheatmeal flexfriday celebrityfitnessindonesia goldsgymindonesia anytimefitnessindonesia osbondgym

1 hour ago

Frequent meals are superior for muscle-building 💪💪 rp_transformations When you consume a protein-rich meal, you stimulate muscle protein synthesis (MPS) - the process through which you build muscle 🏋🏻‍♂️ MPS peaks about 1.5-2 hours after a meal and returns to baseline after 3-5 hours. 📈 Consuming multiple meals per day allows you to stimulate MPS frequently and spend the majority of the day in an anabolic state 😃 On the other hand, fasting leads to 1-2 big spikes in MPS but the majority of the day is spent in a non-anabolic state 👎 While consuming all of your protein in 1-2 meals may lead to large spikes in protein synthesis, they cannot make up for having missed multiple protein feedings 🙅🏻‍♂️ This visualization represents how multiple protein feedings keep you in an anabolic state throughout the day, while fasting only leads to minimal time where MPS is elevated 📉 All of this being said, if fasting allows you to adhere to your diet then you should follow it. However, if you want to maximize muscle growth, then having multiple protein feedings will be important. Those are the tradeoffs to consider 💪 Credit to Mblacutt for the graph ⭐️ If you want more great information on all things nutrition, including meal timing and frequency amongst countless other topics, check out the RP Diet 2.0 📚 rpstrength rplifestyle rpdietapp diet nutrition consistencyiskey healthylifestyle mealprep science transformation iifym flexibledieting fasting muscle hypertrophy bodybuilding jacked

1 hour ago

Exercise-Induced Changes in Muscle Size do not Contribute to Exercise-Induced Changes in Muscle Strength: There is a surprising lack of experimental evidence that muscle growth is a mechanism for changes in muscle strength. https:t.co/roSRdPOBhb Hypertrophy Resistancetraining strength Metabolism Bodycomposition Muscle Sportscience exercisescience nutrition performance athletes muscle musclebuilding healthy active lifestyle Fitness sports BodyBuilding fitfam Gym musclebuilding athlete weightlifting muscleandhealth Powerlifting

1 hour ago

Combing endurance and cardio on a leg day - Follow TheTrainingManual for daily fitness/nutrition tips &education📚 - This has been quite the issue for all of us but a new study is showing that in order to balance the two that it is possible. JCU's Dr Kenji Doma led the review paper. He said his own work and those of other scientists had previously discovered that resistance training, such as weight lifting, may harm performance in endurance training, such as running, when the two are combined on the same or separate days. The practice of combining the two is called "concurrent training", now that we have that defined Dr. Doma states that the typical recovery rate of resistance training (such as squatting as my art depicts) lasting around 40-60 minutes in a session could take several days post-exercise to recover VS endurance training recovery taking only 24 hours. We wanted to increase the awareness of resistance training-induced fatigue in the hope of encouraging coaches to think about aspects such as the order of the training, the recovery period, training intensity, etc. With this new work, we think we now have a road-map for them to follow. They believe that there are several variables at play here that may effect endurance training post resistance training such as " the intensity of resistance and endurance training sessions, the volume of resistance training, the speed in which resistance training is performed, the recovery period between resistance and endurance training, and the order of resistance and endurance training sessions." "By understanding the influence these variables have, it means that both resistance and endurance training can be prescribed in such a way that minimizes fatigue between modes of training, which could optimize the quality of endurance training sessions. Originally posted by skiman.factual.fitness -⠀⠀⠀⠀⠀⠀⠀ cardio squat squats glutes quads legs pushpulllegs legworkout hamstrings yoga fitness mobilitywod flexibility physicaltherapy yogi bodybuilding weekendyoga deadlift squat hypertrophy legday workout yogaformen physio irishfitfam myodetox mobility yogafit iifym

1 hour ago

Up your boob game 🔥. First step is matching PR weight with PR form. I'm no benhead4life but 105x6 is an all time PR for me and form was pretty solid⁣⁣ ⁣⁣ Incline DB Press is definitely my favorite output exercise for overall chest development, not just "upper chest". With my structure and arch, this is hitting a pretty solid chunk of "pec meat". ⁣⁣ ⁣⁣ If you want to get the most out of your pressing from a muscle development perspective, you need to understand the function of the pecs. It doesn't "push stuff" up, it pulls your upper arm across your body.⁣⁣ ⁣⁣ So when you're pressing (flat, incline, decline) think about driving your biceps across your body rather than just thinking about pushing up.⁣⁣ ⁣⁣ In terms of depth, only go as far as you can actively pull down without any weight. This is the depth that keeps my rotator cuff happy. Happy rotators > all.⁣⁣ ⁣⁣ I also don't recommend squeezing the dumbbells together at the top. There's no load on the pecs when your hands are stacked over your shoulder joint. Keep your hands wide at top to maintain more tension. ⁣ ⁣ Tension > squeezy sensation ⁣⁣ Save the squeeze for your fly variation, ideally cables You do have a chest fly programmed, right 🤨🥴🧐🧐🧐 ⁣ 🎧 parkwaydriveofficial with one of my favorite Breakdowns adamneth

1 hour ago

Hitting a 4 week mini cut before my holidays and this is currently my 5th and final meal of the day, an omelette! Nice and simple to do and still very tasty. Ingredients and macros below: 4 Eggs 50g Chopped Peppers 50g Chopped Onions 40g Light Grated Mature Cheddar Calories: 449 Protein: 6l37g Carbohydrates: 9g Of which sugars is: 6g Fat: 28g Fibre: 2g Limited spaces left for 1-2-1 PT sessions but looking to take on more online clients! Get in touch for my 12 week online transformation package 💪 RichPalmerPT Personaltraining Personaltrainer onetoonetraining gymtraining hometraining onlinetraining progressiveweighttraining hypertrophy strength physiquebuilding bodybuilding nutrition macros calories

1 hour ago

There is a tendency to assume that we lose muscle mass and strength when we reduce our training frequency or workout volume (or both). However, the reality is that we can maintain our previous gains in strength and size by reducing workout volume to a third of the levels in the last training block. sandcresearch strengthandconditioning strengthtraining strength sportsscience biomechanics exercisescience research sciencetopractice performance science infographic infographics hypertrophy muscle musclegrowth muscledamage trainingfrequency trainingvolume detraining

1 hour ago

On palju uuringuid, mis kinnitavad, et lihasmassi saab suurendada nii kōrge kui ka madala intensiivsusega* treenides. Aga oleme ausad - üle viie korduse seerias on sulaselge kardio! *Intensiivsus (intensity of load) teaduskirjanduses on suhteline koormus vōrreldes ühe kordusmaksimumiga, mitte (nagu sageli arvatakse) pingutusaste harjutust sooritades (, mida kutsutakse intensity of effort vōi intesiveness)! Tea erinevust. Jaksu! teadliktreening intensity koixpt hypertrophy personaaltreener cardio spockknows science

1 hour ago

Repost desalles with get_repost ・・・ VOLUME DE TREINAMENTO E HIPERTROFIA MUSCULAR vandrecfdesalles e  gabrieltrajano . Os estudos tem sido inequívocos: existe uma relação de dose-resposta entre volume de treinamento e hipertrofia muscular. Isso foi demonstrado em algumas meta-análises (o maior nível de evidência disponível) Os estudos demonstram que o volume de treinamento está ligado diretamente aos ganhos, e quanto maior ele for, maiores as chances de obter resultados positivos Também encontramos evidências na literatura de que o volume de treinamento é determinante para os ganhos hipertróficos em outros estudos A maioria dos estudos que testaram diferentes variáveis de prescrição (intensidade de carga, número de séries, frequência semanal, intervalo entre as séries e etc) assim como métodos avançados (por ex., drop-sets, pirâmides e etc), quando utilizaram estratégias de equalização do volume total (nº de séries x repetições x carga x frequência) entre os grupos estudados, comumente não apresentaram diferenças nos resultados entre estes grupos Por outro lado, quando essas variáveis ou métodos são aplicados sem a equalização do volume total, permitindo que pelo menos um dos grupos estudados realize um maior volume, esse grupo comumente apresenta maiores ganhos Isso demonstra que boa parte da aplicação desses métodos avançados de treinamento, assim como o aumento do número de séries, frequência semanal ou intervalo entre as séries, promovem hipertrofia não apenas por si, mas por permitirem maior volume Em relação a curva em U invertido, é nebulosa a identificação da dose/volume onde os resultados cessariam Praticamente inexistem dados demonstrando isso, quiça evidência que demonstre onde os resultados passariam a ser negativos Portanto, se alguém é mais resistente para os ganhos de massa muscular, simplesmente aumentar o volume do treinamento, parece ser uma alternativa fácil e eficiente para promover ganhos hipertróficos Ref: Figueiredo VC, de Salles BF, Trajano GS. Volume for Muscle Hypertrophy and Health Outcomes: The Most Effective Variable in Resistance Training. Sport Med. 2018. TrainingVolume TotalVolume Hypertrophy

1 hour ago

Treino, descanso e alimentação! Equilíbrio é tudo! Repost marceloscience with get_repost ・・・ Texto: marceloscience - Estudo de Steven (2017), publicado no mais importante periódico do mundo (New England Journal of Medicine), indica os 3 principais pontos do emagrecimento: . 1) Reduzir o consumo de alimentos industrializarmos, principalmente os com alto teor calórico 2) Praticar atividade física e procurar aumentar o gasto calórico nas atividades do dia a dia 3) Cuidar da qualidade do sono Caso você esteja fazendo esses 3 pontos e não esteja conseguindo emagrecer, aí sim você deve se preocupar com outras questões que possam estar atrapalhando o processo Bons treinos e bons estudos 🙏 CURTA E MARQUE QUEM POSSA SE INTERESSAR SOBRE O ASSUNTO E OU AGREGAR VALOR À DISCUSSÃO Texto: marceloscience muscle marceloscience treino hipertrofia intervalo rest musculação hypertrophy exercicio musculacao bodybuilder bodybuilding training Fonte: Mechanisms, Pathophysiology, and Management of Obesity, Steven et al., 2017.

2 hours ago

Have you had your morning coffee yet?☕️ - Comment down below your coffee order!👇🏻 - Tag a coffee lover!👇🏻 - Most coffee drinkers have 2 reasons they use coffee. Firstly to wake themselves up in the morning to increase alertness and concentration for the start of a working day therefore increasing productivity. The second reason is to increase performance in the gym as caffeine has been shown to help improve strength and endurance.💪 - Coffee also comes with many many other benefits including the ones lifted above such as decreased risk of type 2 diabetes and Alzheimer’s, so a couple of cups of coffee a day could actually help you to live longer👨🏻‍🦳 - FOR ALL THE BEST SUPPLEMENTS AND THE GYM ESSENTIALS - LINK IN BIO❗️ - 👉🏻 Follow physiqueandstrength 👈🏻 👉🏻 Follow physiqueandstrength 👈🏻 👉🏻 Follow physiqueandstrength 👈🏻 - preworkoutdrink caffeinedaily productivitytips coffeebenefits coffeeandfitness

2 hours ago

⁣ Loved this session. ⁣ ⁣ Everyone absolutely smashing it and getting further each round. ⁣ ⁣ We welcomed emmafenwickphotos to her first official Mums and Youngs class now she’s on maternity leave (please get that bag packed) [] •small groups classes• •weightlifting• •tailored programming• •pre/post natal friendly• • fitness• •junior fitness• For more information on classes times and prices, follow the link in bio (Instagram) or click on the link (Facebook) http:www.jppersonaltrainer.org.uk/prices.html tmup=/p/2064731-jp-personal-trainer/ [] personaltrainer | strength | conditioning | coach | fitness | training | workout | healthy | nutrition | exercise | weightlifting | powerlifting | hypertrophy | bodybuilding | cardio | prenatalfitness | postnatalfitness | teenfitness | juniorfitness | JPfitness | health | wellbeing | knowledge | workliftbalance | strongishappy | Richmond | NorthYorkshire | studio

3 hours ago

Recent literature has suggested that protein timing may not be that crucial, HOWEVER these studies tend to be carried out on non trained participants When studies have used trained subjects with optimal protein intake RESULTS SHOW that protein timing can INCREASE GAINZ 💪🍑💪🍑💪🍑 . TAKE AWAY POINTS 1st - make sure you hit your macros/protein goal 2nd - if you already supplement protein use it PRE AND POST for best benefits ✔️✔️✔️ . My go to is - 1 scoop with 2 tea spoons of coffee/milk for pre. Post - double scoop with water 😁😁😁

1 year ago