hypertrophy

441,113 Photos and Videos

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💢UNDERRATED FAT LOSS HACKS💢 - 🙇🏼 Created and Credit: cartergood - 👉🏼WHAT'S 1 THING YOU WANT TO CHANGE!? LET ME KNOW IN THE COMMENTS BELOW👈🏼 - The most underrated fat loss hack? Routine. ⠀ Hands down. ⠀ Here’s why ⠀ The truth about weight loss (and fitness in general) is that it’s actually pretty simple. ⠀ Eat in a calorie deficit Eat lots of whole foods Eat plenty of protein ⠀ Do those three things and BOOM —> weight loss will ensue. ⠀ But here’s the rub. ⠀ Yes, weight loss is simple, but it’s not easy. ⠀ Far from easy, actually. ⠀ Losing weight is tough cookies. Keeping that weight off is on a level of its own. ⠀ And it has everything to do with the life you’re living outside of fitness. ⠀ Your job, friends, spouse, , groups, clubs ⠀ All of those things have a gigantic, enormous, colossal impact on your food & activity throughout the day. ⠀ So you have a choice ⠀ Either you ⠀ 1) continue fighting against those things by following intrusive and over-restrictive diets ⠀ or ⠀ 2) you do what you can to work AROUND your busy life. ⠀ Trust me when I say option number 2 is the way to go. ⠀ Reason being, you will always be busy with work, school, , and friends ⠀ Why start some ridiculous fitness plan that’ll ultimately fail you? ⠀ Here’s my advice: ⠀ Take a look at your regular daily routine and figure out what you can start doing right now. ⠀ The three things in this post are a few of the first tasks I have my clients commit to. When you create a routine around your sleep, eating, and activity, it’s easier to manage the less-predictable parts of your life. ⠀ Plus, it helps to build momentum ⠀ Let’s say you build a habit of walking 10 mins every day. Each day you do it, you’re going to build more and more momentum to continue doing it. ⠀ Same thing with your sleep & meals too. ⠀ As those things become more habitual, it gets easier to add a little bit more, then a bit more - If you have any more questions on this topic please make sure to either message me upnorthathletics or check out cartergood page!

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Conférences Bonjour à tous ! La 5èmes édition des journées Gilles Cometti approche (18 et 19 mai 2019) Nous vous informons qu’il reste encore quelques places pour participer à cet événement Pour plus d’informations rendez vous sur notre site internet : www.cepcometti.com - Onglet « formation » - Rubrique « 5èmes journées Cometti » . ➡️ Programme des journées ➡️ Listing des intervenants ➡️ Fiche d’inscription preparationphysique cepcometti musculation hypertrophy puissance explosivite force conferences

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25 Apr 2019 Thu BACK Back workout went very well today. This Pre-Exhaustion work coupled with Rest-Pausing really kicks ass. So, I’ve gone from volume sets to sets taken close to failure (as in the next rep would have led to total failure) and now I am at rest-paused sets. But I have not hit TRUE failure where the muscle is so tired that 1 more rep just will not go – I am just a little bit shy of this stage. So, the next step is to work up to that and then reduce the number of work sets to really make each and every rep count like hell. Once I exhaust this; I will scale it all back to the volume stage and rebuild. Pre-Exhaustion will remain as is – a constant. Back Pre-Exhaustion: Chest Supported High to Low Rows No.3 bands x 40 reps Chest Supported Low to High Rows No.2 x 60 One Arm Straight Lat Pulldowns 2.5 kgs x 50 Inverted Rows to Sternum BW x 10 + 10 + 5 = 25 One Arm Kneeling Cable Rows 10 x 25 Standing Cable Rows 22.5 x 25 Seated Cable Rows 22.5 x 25 V = 250 A1. One Arm Lat Pulldowns: 32.5 kgs x 10 PR + 5 + 3 = 18 reps Rest-Paused 30 x 11 + 4 + 3 = 18 V = 36 B1. One Arm Cable Rows: 32.5 x 10 PR + 5 + 3 = 18 30 x 11 + 6 + 4 = 21 V = 39 C1. Cable Row Shrugs: 15 x 10 + 4 + 2 = 16 3 second static hold at the top of each rep 10 second static hold at the top of the 16th rep challengebarbell erictroythewriter strongdoct rhinomight bodybuilding bodybuilder powerbuilding powerbuilder oldschoolbodybuilding bodybuildingmotivation bodybuildinglifestyle mostmuscular backday lats latspread backthickness backgains getbig eatbiggetbig gains restpause lifting fitness gym workout muscle training diet health intenseworkout pullday hypertrophy musclebuilding

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A pretty run-of-the-mill week when it comes to lifts this week.⁣ ⁣ Top sets were:⁣ 𝟓𝟎𝟕 𝐥𝐛𝐬. 𝐬𝐮𝐦𝐨 𝐟𝐨𝐫 𝟖⁣ 𝟐𝟒𝟎 𝐥𝐛𝐬. 𝐛𝐞𝐧𝐜𝐡 𝐟𝐨𝐫 𝟖⁣ 𝟑𝟕𝟓 𝐥𝐛𝐬. 𝐡𝐢𝐠𝐡 𝐛𝐚𝐫 𝐟𝐨𝐫 𝟗⁣ ⁣ bartellbarbell is having me test the waters with sumo again. Admittedly, positioning looks a little weird, considering I haven’t sumo’d consistently in 6 months or so (particularly, my hip abduction, or lack thereof). Each rep looks speedy individually, but it takes a long time to set up and, boy, hook grip is a bitch. I’ve never been one to sumo with a mixed grip.⁣ ⁣ Otherwise, pretty standard stuff to start the block. I’m excited as ever to see where things land in a couple of weeks. I’m thinking of doing a meet in September/October, but we’ll see how the cards fall together.⁣ ⁣ ⁣ Relevant ;) :⁣ powerlifting deadlift bench squat training fitness fit hypertrophy progression pr nutrition cutting bulking nutrition

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Weight belt broke so I couldn’t add on as much weight as I would like to however I tried to intensify the workout w. A 10lb dumbbell & doing some kick outs to target the core as well as the chest & tries. Definitely felt a great contraction & recommend it for anyone tryna add some new workouts to their routines😁🥳 Ps. Better camera/recording process coming soon so I can put out more content habitually accompanied by a YouTube channel. Until then stay great & prosper!

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Hamstring work today, warmed up with a 4x15 set of 225. Always fun to get a little hypertrophy work in on squats, got a heavy leg day on Monday so I'll keep you all in the loop. hamstrings hypertrophy goodmorningmf

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THE AMAZING BENEFITS OF CARDIO by buycepsindia 💥💥 • Don't forget to follow us  yessbefitig for best fitness content! 💪😎 Tag someone who needs to see this! ⭐ • And apart from those mentioned in the graphic: ➡️Burns fat. Cardio is one of the most effective ways to burn up fat. You'll definitely need a balanced routine of cardio and weights, but cardio is still an incredibly effective way to torch calories and burn through fat stores so you can reveal those muscles you've worked so hard to build ➡️Boosts your energy. That endorphin rush? If cardio's good for anything, it's that. In addition, cardio helps create more mitochondria in your cells, leading to an increase in energy overall ➡️Increases your endurance. Want to be able to work out harder, for longer? You need cardio. Cardio helps with your overall stamina both in and out of the gym ➡️It's quick. You can squeeze in a 15-minute intense cardio session and be done for the day — this is an effective way to ensure you're getting in your exercise more consistently, thus maintaining a healthier body and brain ➡️Improves your mental health. In addition to being a mood-booster, cardio has been proven as a treatment for clinical depression ➡️Pevents disease. Stave off cancer, prevent diabetes, and manage your cholesterol — all by getting your heart rate up a little bit a few times a week ➡️Increases your lifespan. You know what happens when you prevent diseases like cancer and diabetes, right? You live longer ➡️Helps you sleep better. As it turns out, a good cardio sesh can help you get some zzz's. Studies have shown improved sleeping patterns as a result of aerobic exercise ➡️Can improve your skin. Did you know the increased blood flow from cardiovascular exercise can flush out toxins and improve your complexion? Time to book a Spin class. ➖➖➖➖➖ - - cardio  cardioworkout  fittips cardiology  lowerbodyworkout  torontofitness mobilitywod  flexibility  physicaltherapy  yogi cardioday  iifym  hiitcardio  squat  hypertrophy workouttips  workout  physique  physio ftfamindia  myodetox  tspinemobility  physiology flexibledietinglifestyle  buyceps  musclebuilding weightlosstransformation  workout

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Sexta feira ❤️🤷🏻‍♂️ ela tarda mas não falha 😏 ⠀ “Saporra” quer ser um tiranossauro rex com passinho do romano 😂😂😂 meu deus liberte a educação física de todo esse mal 🙏🏻 amém ⠀ Não existe milagre, não existe treino mega ultra especial e não existe segredo. Quando falo a verdade sou bloqueado, xingado bla bla bla e sinceramente não vejo problemas, contando que eu consiga salvar uma ou duas pessoas das mãos de “profissionais” charlatões, me darei por satisfeito. Educação física não é brincadeira, não é palhaçada, não é oba oba, todo mundo entende e quer opinar baseado em relatos pessoais, agora sentar o rabo na cadeira e estudar, ir à congressos, cursos de atualização etc “ninguém” quer né 😉 ⠀ training personal academia fitness gym Consultoria Mooca Brain life hypertrophy strength força educaçãofísica musculação marcosrodolfopersonal hipertrofia emagrecimento Qualidadevida foconadieta dieta PhDstudent saúde vidasaudavel Muscle weigthloss leanmass bodyfat

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Morning dogs! Hoje tivemos uma experiência interessante, a eletroestimulação de corpo inteiro, sob o comando do Prof. caluepapcke . Antes que os gurus, corneteiros e sabichões de plantão se manifestem, já vou logo avisando: o treino não é fácil não, dependendo da carga (estímulo elétrico) você não consegue nem respirar direito. Fiz quase todos os exercícios entre 30-40% do máximo e não foi fácil não! Agora se o resultado final a longo prazo é melhor ou pior, vamos investigar, quando os resultados estiverem prontos aí teceremos nossos comentários. Open your mind buddies 🧐😜👨‍✈️ 50💪 BRUS TOS acsm nsca usa sportnutrition issn appalachianstateuniversity youdogyoutrashyoudirty maispubmed maisleituraporfavor gainz nutricao hypertrophy hypertro phytime exercisescience treinamentodeforçaehipertrofia hipertrofia nutrition nutricaoesportiva estudaquecresce jiujitsu bjjlifestyle bodybuildinglifestyle seucaoseulixosuaimundicie oldschool oss💪👊

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Yesterday's conditioning focused on UPPER BACK and ARMS 3 supersets ▪▫▫▫▫▫▪ ▪ TRX curls ▪TRX Face Pulls to Y-Pulls ▪ DB Closed-Grip Chest Presses ▪ Plank Triceps Extension ▪ Hammer Grip Chin ups ▪ Cable Triceps Pushdowns 15 reps on each of the exercises; modify resistance with TRX by going closer to the horizontal (ground) or the vertical 🎤🎼🎶Velvet by stormzy muscle hypertrophy fitness trx arms upperback sports athlete fitspo fitnessfactory gym gymlife

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Struggling to get a stretch in your pecs? Struggling to develop your chest? Cranky shoulders? . Then maybe the bench press isn’t the answer, for you . Cable pec fly variations are a great addition to your chest training if shoulder pain or lack of development is an issue . There’s plenty of variations, but keeping it simple, use a high to low pulley, mid height, and low to high . When training cable chest flys, do one thing over everything else. Bring your elbows towards your midline with straight arms. You’ll get a great muscle contraction before your hands have even touched . Tip - If your shoulders are internally rotated, ALL of your chest work is going to suffer, leading to weak pecs and shoulder problems . Simple fix - Do a pulling/rowing type movement before pushing. Use face pulls, band pull apart etc. “If your preparation is poor, your performance is going to be worse” . In this clip I’m using a high to low angle. I used face pulls as a primer move. Split stance, chest up, shoulders back and down, lead out with the hands, externally rotate (thumbs up and back) in the top position to get the pec stretch, lead in with the elbows . Slow and controlled, slightly higher rep range, if the arms bend during the set the weight is to heavy for you . Remember, if an exercise doesn’t feel good whilst doing it, it means there’s something wrong. Don’t just keep going, stop, work out what’s happening, fix/change it, then carry on . For more training tips/videos/playlists checkout https:www.youtube.com/user/dickieclark LINK IN BIO . richclarkpt function365 personal training nutrition mindset hypertrophy coaching results chest workout development cableflys trainwithpurpose painfree youtube subscribe

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⠀ Simple barbell finisher at the end of “leg day” to help hypertrophy 💪 🙋‍♂️. ⠀ ⠀ ⠀ 70kg ⠀ 10 e/side reverse lunges 10 squats 60s rest x 5 sets 😵 ⠀⠀ ⠀ .

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Always coming in to kill it! smilecera Has put some hard work into nutrition, form, consistency, and discipline! Set a strong foundation and build on top of it! 💪🏻

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Looking to grow bigger, stronger more functional & aesthetically pleasing trap muscles then you need to be hitting all three parts, which includes the middle traps. The wrap around row allows you to target those middle traps due to you being able to achieve full scapula retraction which allows for the middle traps to be contracted more. Due to the the moment arm being shorter as well due to the elbows being closer to the midline of your body the rear deltoids are taken out of the movement more which allows for the scapula again to be recruited more. It’s not all about the upper traps, you need them to be balanced for complete trap strength and back and shoulder stability. 🏋️‍♂️ 1-2-1 coaching 📈 Results driven coaching 💪 Putting the science back in strength 👁 Visualise your fitness journey 📍 Muscle fusion, Sheffield 📧 mattfitness94 gmail.com trapworkout middletraps scapularstability scapularetraction mountaintraps thickback posteriorchain momentarm hypertrophy hypertrophycoach puttingthesciencebackinstrength trainsmart mindtomuscleconnection matttaggmindtomusclecoach

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Big T 5 stone down and getting stronger week by week 💪 🏋️‍♂️- tomd9309

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⁣ 😆😆😆⁣😆 ⁣ Tell us your opinion about this.⁣ ⁣ Tag your friends ⤵️⤵️⤵️⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ gymfail workoutmeme gymmemes hypertrophy funworkout workoutmemesgymmotivation justlift buildmuscle gainztraingymrat trainsmart musclegrowth alwaysoptimaliifym leangains dankmemesig losefatgainmusclelift leanbody fitnessindustry gymmemesofficialliftheavy flexiblediet exercisescience instamemes dailymeme nflmemes nbamemes wwememes

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Burn outs, finishers, etc. Whatever you want to call them, ending a workout with a few high volume sets to completely burnout a muscle is a great way to build muscle. The idea with this training strategy is to cause what is known as metabolic stress to the muscle. Metabolic stress is considered to be one of the three mechanisms for activating anabolic processes for hypertrophy (muscle growth). Caution though - save these for the end of a session so you can still lift heavy early on to cause mechanical tension and muscle damage - the other two hypertrophy mechanisms! Featured here is an arm superset (2 sets total) of Mercy 30s (that I got from scotthermanfitness !)for the biceps (10 reps wide grip to target the short head of the bicep, 10 reps narrow to target the long head, and 10 reps neutral to burn out both heads) and a Cable Overhead Extension (to failure) for the triceps. Give this a try and your arms will be feeling the burn fitnesseducation fitness fitnessaddict getfit weightlifting strongereveryday exercise fitnessforlife fitforlife fitnesslover superset arms biceps triceps hypertrophy metabolicstress

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💥GOALS💥 • Everyone has different goals. • Whether it’s losing 20 pounds, gaining 10 pounds of muscle, getting broader shoulders, increasing your powerlifting total or training to compete as a cyclist and wanting to deadlift 600 pounds by your 49th birthday. • Everyone’s goals are different, everyone’s lifestyles are different and many people have work, other workout regiments and lives that they have to worry about. • As a coach these variables are extremely important to keep in mind when developing programs for my clients. • Everyone doesn’t need the cookie cutter workout, but everyone does need specific training to match their goals and help them achieve them. • And as a client you have the right to know the why as well. • 🔑KEY FACTORS THAT CHANGE WITH GOALS🔑 • 🔑Calorie Intake 🔑Rest Between Sets 🔑Intensity 🔑Volume 🔑Frequency 🔑Exercises & MORE • All of these factors will change based on your goals, typical rest for HYPERTROPHY work between sets is 30 seconds to a minute, rest between sets for strength is recommended at 2-5 minutes. • Your workout YOUR Program should be based on YOUR GOALS. • If you are looking for an individualized plan based on your goals shoot me a DM or email me at trainwithjake.ohio gmail.com Research 614 coach Fitspo  Fitfam  GymLife FitLife GetStrong Workout hypertrophy TrainHard Gains Strengthtraining nowtakingclients Fitness  Bodybuilding  FitFluential  Gym  GetFit GoalSetting YouCanDoIt FitnessGoals TrainHard Hardworkdedication smtfohio Selfmadetrainingfacility 614fit 614fitfam asseenincolumbus

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Paused high bar single at 80kg today felt really good, as well as the overhead squats, using the incline wedge is really helping to avoid excessive butt wink, whilst I gather the funds to buy some Reebok legacy lifters Haha. Also I think my body have finally become accustomed to squatting 5-6 times a week 💪💪 personaltrainer goals pr deadlift squat bench onlinecoaching competition 60kg bodyweight strong dreams success beast gains whatveganslift veganuscle muscle hypertrophy optimumnutrition summer lifestyle sumo flex deadliftfordays

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🔺IPERTROFIA Quanti tipi di ipertrofia esistono? 📌Vi sono due tipi di ipertrofia: -miofibrillare, dovuta all’aumento delle fibre muscolari; -sarcoplasmatica, dovuta all’aumento del sarcoplasma. 📌Entrambe vengono stimolate durante gli allenamenti con la prevalenza di una a seconda del tipo di allenamento e dei sistemi energetici usati. 📌l’ipertrofia miofibrillare verrà stimolata maggiormente con allenamenti di tipo neurale, quindi: basse ripetizioni, alti carichi, lunghi recuperi e eccentriche prolungate. Essa dà un’aspetto più duro e denso al muscolo. 📌l’ipertrofia sarcoplasmatica, invece, verrà stimolata maggiormente con allenamenti di tipo lattacido, quindi: alte ripetizioni, carichi medio-bassi, recuperi brevi e tecniche ad alta intensità. Essa dà un aspetto più tondo e pieno al muscolo. In modo molto provocativo definisco “ipertrofia vera” quella miofibrillare e “ipertrofia falsa” quella sarcoplasmatica. Perché? Ve lo spiego: la sarcoplasmatica, a differenza della miofibrillare, ha vita molto breve. Infatti già dopo una decina di giorni senza allenamento perde la maggior parte del suo volume. Al contrario, la miofibrillare, a patto che si mangi abbastanza, rimane intatta per un periodo molto più lungo. Da qui traete le vostre conclusioni e se avete voglia di confrontarvi, non esitate a contattarmi.😉 hypertrophy FDN miofibrilla ipertrofia sarcoplasma gym bodybuilding fitness exercise diet powerlifting weightlifting preparatore sportschiro postoftheday picoftheday picoftheweek followforlike followme followforfollowback likeforlikes likeforfollow

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Want a challenge? Add a band to an exercise.⁣ ⁣ I don't know why resistance bands receive so much hate in the fitness industry. They make even the simplest exercise A LOT harder. By making the top portion of the concentric the heaviest portion of the lift.⁣ ⁣ Let me know what posts you want to see more of in the comments below.⁣ ⁣ shoulders traps forearms muslce gains workout gym exercise fitlife gymrat gymtime SaiyanLifestyle grind dedication trainer hypertrophy aesthetics igfitnessfreaks workhard resistancebands uprightrow cardio health

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💥Blood Flow Restriction Training💥 - 💥 Collaboration with thehpm 💪🏼 - 📚 This infographic was based on recently accepted research (4/15/19) and sets out a position stand for blood flow restriction exercise, focusing on its methodology, application and safety, put together from a group of world leading experts in the field - 🎯 It covers the use of blood flow restriction to enhance muscular strength and hypertrophy via training with resistance and aerobic exercise and preventing muscle atrophy using the technique passively - 🤓 For those of you who are unaware, Blood Flow Restriction (BFR) is a training method partially restricting arterial inflow and fully restricting venous outflow in working musculature before, during, or after exercise (Scott et al., 2015). This significantly increases metabolic stress, which is a primary driver of hypertrophic and strength adaptation - 💯 This can be quite helpful for patient/client populations that cannot tolerate traditional heavier loading programs, which can leave them susceptible to muscle atrophy, strength loss, and functional impairment - 💪🏼 OR, it can simply be used as a way to improve hypertrophy, aerobic fitness, and recovery for individuals looking to improve in these areas - 📣 If you currently use or are planning to use BFR training in the future (as a coach, practitioner, or athlete), SAVE this infographic as a guide/cheatsheet to assist in exercise prescription and program design - ⁉️ If you have any questions, please feel free to send a comment, message or email and we'll get back to you as soon as we can!

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🔑. Definitely a great repost for regrann and original by THE nattyknowledge . Breathing while trying to develop lean tissue is super Important. You’re breathing technique😙 will help or hurt you doing your lift🥶. Try inhaling completely during your eccentric movement, and exhaling forcefully during the concentric transition👎👍. This will send oxygen to your muscles to complete the movement, and help activate and engage your core😌.⠀⠀ .⠀⠀ . ⛩ TrainWithBaylore⛩⠀⠀ .⠀⠀ .➖➖➖➖➖➖➖➖➖➖➖➖⠀⠀ . ⠀⠀ Breathing might not seem like the most exciting thing to talk about, but let me tell you if you wanna lift heavy and you wanna lift heavy safely? Gotta breathe and brace properly. I like this pic how it shows the guy filling up with air allll the way around. See how the text says to push the air against your abs, sides and even back? Yep. Do that. It’s not sucking in. Make like you’re about to poop. But then don’t poop. That’s how my coach taught me:)⠀⠀ Regrann from nattyknowledge - Breathing technique is something that may seem trivial, but it is an advanced technique that can make a huge difference.⠀⠀ -⠀⠀ There are a couple of breathing techniques that can be used, but for low rep, heavy weight lifting, I would recommend this breathing technique.⠀⠀ -⠀⠀ Take a deep breath before your rep, and hold it in your belly during your rep then let it out at the end or around the end of your rep.⠀⠀ -⠀⠀ This creates pressure, making you stronger and safer during your lift. -⠀⠀ Another mistake I see when people breath is that they breathe up instead of down. Fill your belly not your chest. You should have a bloated belly if you are doing it right.⠀⠀ -⠀⠀ musclebuilding musclegrowth hypertrophy gainingmuscle powerbuilding musclebuilding buildingmuscle musclemass musclegrowth nattyprofessor nattyknowledge heavylifting squats deadlifts benchpress breathing

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Its been a good lessonive learned alot. About family, friends, and myself most of all. My priorities and whats actually important to me has come more to light as to what actually is needed in my life. When ppl say "no pain, no gain" they arent just talking about the physical. The last 1.5 years have been trying just as much mentally as physically. Determination and consistancy are key. If you can beat the mental game and get out of your own head your body will adjust. Keep pushing, cheers hypertrophy getfit milehigh montana mountains bodybuilder me shreddedlife measurements workout fitnessmemes gainmuscle veteran army fitnessjourney better love fitnessgoals fit scale tattoos dad ps4 motivation humble armydad fitfam friday

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repost marceloscience ・・・ Texto: marceloscience - Estudo anterior de Contreras (2015) verificou que a elevação pélvica tinha MAIOR ativação de GLÚTEOS que o agachamento Já Saeterbakken (2017) mostrou que a elevação pélvica ativa 26% MAIS o GLÚTEO que o levantamento terra Mas e agora, o que diz o recente estudo de Williams (2018)? . Ele comparou ativação do glúteo no agachamento, afundo e elevação pélvica em 12 homens treinados O resultado mostrou que a ELEVAÇÃO PÉLVICA apresentou em média 30% a MAIS de ativação que ambos exercícios Portanto, as evidências estão cada vez mais consistentes que a ELEVAÇÃO PÉLVICA é um excelente exercício para o GLÚTEO Bons treinos e bons estudos 🙏 CURTA E MARQUE QUEM POSSA SE INTERESSAR PELO ASSUNTO E OU AGREGAR VALOR À DISCUSSÃO Texto: marceloscience activity foco bodybulding musculação marceloscience treino hipertrofia strength squat resistancetraining power força squats hypertrophy Fonte: Fonte: A Comparison of Gluteus Maximus, Biceps Femoris, and Vastus Lateralis Electromyographic Activity in the Back Squat and Barbell Hip Thrust Exercises. Contreras et al., 2015. Fonte: Electromyographic comparison of barbell deadlift, hex bar deadlift and hip thrust exercises: a cross-over study, Saeterbakken et al., 2017. Fonte: Activation of the gluteus maximus during performance of the back squat, split squat, and barbell hip thrust and the relationship with maximal sprinting, Williams et al., 2018.

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5 rep PR - 175kg 🙆‍♂️🙆‍♂️🙆‍♂️ 3 quick tips to strength gain: - Bulk up (eating in a surplus) - Train smart (don't over or under do it) - Technique (build that base technique first then progress the weights)

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We beginnen het weekend "as strong as possible". Wat op het moment niet zo heel strong is 😂 Flinke hamburger als lunch gehad dus we compenseren het met de rest van de dag 🍔😁 fitdutchies dutchfitness bodybuilding dutchbodybuilding liftheavy gym fitanddutch krachttraining gettingfit fitness fitfamnl healthy bayesianbodybuilding fitsporation squat deadlift myproteinnl pbp mensphysique powerlifting aesthetics ifbb afvallen fitanddutch homegym garagegym hypertrophy powerbuilding

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This study demonstrated that training arms after legs resulted in significantly greater increases in biceps size compared to training arms only. Study Referenced: Rønnestad, B. R., Nygaard, H., & Raastad, T. (2011). Physiological elevation of endogenous hormones results in superior strength training adaptation. European journal of applied physiology, 111(9), 2249-2259.

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Looking to up your deadlift game?⁣ —⁣ Try building up the weight each set in a pyramid. Here, I’ve done a half pyramid where I’ve dropped one rep each set but simultaneously increased the weight lifted.⁣ —⁣ Set 1: 5 Reps 90KG⁣ Set 2: 4 Reps 100KG⁣ Set 3: 3 Reps 105KG⁣ Set 4: 2 Reps 115KG⁣ —⁣ This is a good technique to allow for the weight to be increased on a weekly basis (progressive overload).⁣ —⁣ During my sets, I like to mix up my style of deadlift, as you can see I’ve used a conventional deadlift stance and the sumo deadlift stance (which I am a huge fan of).⁣ —⁣ Here is the full lower body workout from today:⁣ —⁣ 1) Barbell deadlift 4x5,4,3,2⁣ 2) Barbell front squat 4x8⁣ 3) DB split squat 3x10 (each leg)⁣ 4) DB Romanian deadlift 3x10⁣ 5) Weighted calf Raise 3x10 (each leg)⁣ 6) Hanging knee raise 4x15-20⁣ 7) BW Plank 4x60 Seconds

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BEST GLUTE BUILDER UP THERE Hip thrust, take note, heavy load, lots of reps, Band to shift tension from hamstrings to targeted areas + variation of tempo, full range/partials/isometric hold/pause reps/pre-exhaustion I could keep writing and writing about tools to intensify and affect muscle fibre but foundation is the same. Heavier and More. It works well 👍🏻 Why not wide stand squats or sumo deadlift? Well they got their own place in the training and I am never avoiding them. But! If my goal is to bring out 200% performance squats is just sooner or later crazy load on the upper back of my clients, deadlifts is crazy tension on the lower spine and it can increase lordosis in both examples. If I chose my winner to bring up quality performance and affect gluteus the best way my pick is always HIP THRUSTS. Looking for personal training in Manchester? Free assessment and free gym trial Contact me on: trainwithgav gmail.com 📩 Follow my Instagram: the_physiquecoach manchester personaltraining coach diet training lifestyle transformation fatloss muscles physique physiquecoach health workout crossfit gym squat deadlift pullups cardio hypertrophy motivation work education fitfam

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1 hour ago

Yesterdays fullbody session🌟 (which was was a tough one, cause my body is still somehow in Easter-break mode 🐣) But it was fun though 👇🏼💃🏻💦✨💛 ▪️Bulgarian split squats superset ring chinups 3 x 8 reps + chinups to fail ▪️Cluster set squats with 20 sek pause between each “reps of 3” 70 kg x (3-3-3) x 4 ▪️Hip thrusts 5 x 8 ▪️Bench press superset body ring rows 3x6-8 ▪️cable lat pulldowns superset facepulls 3 x 10-12

962
2 hours ago

repost ・・・ Texto: rafalund , ewso_ e adriangrando ⠀ Estamos sempre em busca de conhecimento para gerar mais resultado para nossos alunos. Acompanhamos grandes pesquisadores do treinamento, assim como os estudos que eles publicam. ⠀ No entanto, os estudos servem apenas como um um guia para aplicar na prática. Os verdadeiros praticantes de Evidência Baseada sintetizam o que sabemos das pesquisas e usam sua sabedoria no contexto de cada individuo para otimizar resultados. ⠀ Um recente estudo, aceito para publicação esse mês, mostrou algumas diferenças entre treinos com objetivo de Força vs Hipertrofia. (Deslize para ver a imagem 2 e 3). ⠀ Embora a ciência nos ajude com o direcionamento para adaptação esperada, essa informação só fará realmente sentido se o aluno seguir o que foi planejado… Caso contrário não haverá resultado! ⠀ Por isso, embora existam diversas variáveis a serem manipuladas para maximizar os resultados de Força e Hipertrofia, elas só farão sentido se houver ADERÊNCIA. ⠀ A aderência ao treinamento é a base do MétodoLund, não apenas para que o aluno atinja seu objetivo, mas para que o exercício possa ser visto com prazer e não obrigação. ⠀ Logo, não adianta prescrever pensando apenas nas recomendações. É preciso escolher dentre as possibilidades sugeridas pela ciência, qual terá maior aderência, para que aí sim, o aluno tenha RESULTADO. ⠀ MétodoLund metodolund strength hypertrophy

280
2 hours ago

Struggle with Shoulder Pressing? . A lot of people simply don't have the shoulder or wrist mobility to comfortably overhead press with a barbell or dumbbell If this is you and you feep pain or discomfort when doing these, try going for a neutral grip like this and see how they feel. You'll still hit your anterior delt really well and it should help with hitting depth as well 👍🏻 stevesmithfitness nortongymwgc

191
2 hours ago

garyvee To all the fans of yesterday I want to challenge you, dwelling on that shit that didn’t work as an excuse as why not to “do” today is a tired played out game and I’m here to tell you, let’s fucking go and live, last week’s news is over! Tag someone who’s ready! Are you ready? Commit to let the past go! - - - - - fitnessmotivation fitnesslife fit fitnessaddict fitspiration musclegain bulking getstrong selfimprovement growthmindset mindsetquotes buildmuscle nutritioncoach transformations workoutroutine gymsession hypertrophy musclegains getripped pumpingiron selftalk healthymindset internationalchestday lightweightbaby nutritionplan countingcalories wholefoods healthydiet weightloss weightlosshelp

191
2 hours ago

Hear Rate Reserve methoda more accurate way to determine your desired cardio zone! I know, I know, I am more of a muscle and strength guy, but folks, cardio is important to! Most people who do cardio training either for sport or physique reason know of the age old method of determining the “zone” you want your heart rate to be in for either fat burning or endurance benefits. 220-age=maximal Heart Rate. That is not trainable, it just is what it is based on your age and will fluctuate obviously as you get olderMax HR will decrease. From there people often then just take say 70% of that if they want to exercise in that zone. That would be (220-age) x .7 Are you following me? So mine would be (220-34) x .7=130.2 beats per minute. That’s great and usefulbut not as accurate as this next method. Heart Rate Reserve=(220-age)+(resting heart rate) x % desired. Using my info it would be (220-34)+ (45) which is my resting heart rate x .7=161.7 beats per minute. See the discrepancy in values? 130.2 bpm compared to 160.7bpm at the same 70% intensity? If you are interested in trying to train in a certain percentage zone give this more accurate formula a try. If you have any questions please let me know! Taking on new clients. Coaching inquiries ⬇️ mathasfitness gmail.com or david biolayne.com

282
2 hours ago

Just a jog tomorrow and the first week is over with. Fatigue defo sets in after the high rep bench press and affects the other exercises so will see what I’ll come up with for Monday’s lifting. Keep smashing your goals everyone 💪🏼. fasting intermittentfasting fastedworkout weights weightlifting fitness gym highrep cutting slimming fatloss fatlossjourney weightloss weightlossjourney health bodyfat workoutroutine beastmode gains me fitnessmotivation instagram fatigue hypertrophy leangains

111
2 hours ago

🚨MEN AND WOMAN AGES 25-55 LOOKING FOR A MEAL PLAN OR WORKOUT PROGRAM DM ME “I’m ready to build”🚨 ➖ How to build the best physique by Chrisfitnyc All muscles need your love and attention, train each of them with the intentions to grow. Here’s are some exercises to those muscles! ➖ Hypertrophy Personaltrainer fitnessPhysique pumpingiron trainharder Fitnessmotivation bodybuilding fitness fitfam gym squat shredded shocktheworld athlete strong mostwontiwill nobodyoutworksme mealprep healthyfood food Healthyrecipes muscles gainz protein fatloss nutrition cleaneating foodstagram carbs cardio

773
2 hours ago

Little weight with maximum tension. I have come to love working with little weights. It’s not the size that matters, it’s how you use it. 🤣 I get to feel every working muscle burning, which in my experience, you don’t get when you are working with heavy load. Because you are too focused on the result (lifting). Your body finds the way to get there with most effective way. For bodybuilding, it is not always the best approach. I do believe in heavy compound movements but/and there are time and places for everything. Right now I am enjoying to be with the insane burns when lactic acid build up and observing how my mind chatters tempt me to stop. Practicing self awareness 💪😌👍 Proudly sponsored by pump_nutritional_supplements spiritualbodybuilder naturalbodybuilding hypertrophy gym personaltrainer dumbbellworkout selfawareness spiritual fitness mindfulness intention

260
1 day ago

Instead of a typical lying Dumbell pull over that only has a certain amount of range under tension because of the line of pull ,Try a cable variation this exercise allows a greater range under tension,Try it bodybuilding hypertrophy resistancetraining trainhard apparel clothing style tshirt muscle brand clothes clothingbrand design clothingline streetstyle hiphop fitness ootd gym like tshirts fitfam tshirtdesign follow streetstyle streetwear streetfashion abs workout lookgoodfeelgood instastyle

24421
2 days ago

. 📚A hipertrofia muscular acontece de maneira progressiva, devido a realização contínua de estímulos anabólicos “treinos”. E com o tempo o crescimento muscular se torna lento, pois fica difícil prolongar o estado anabólico do músculo após o treino 📍Subentende-se que isso pode acontecer devido ao fenômeno denominado, repetições, no qual a realização de treino com os estímulos semelhantes gera baixo dano muscular e consequentemente baixo estímulo anabólico. Por essa razão os métodos de treino como o drop-set, excêntricas forcada, rest pause, regressão de amplitude, entre outras podem promover aquele estímulo que seu músculo nunca recebeu. E isso pode por exemplo, aumentar o dano muscular e prolongar o estado anabólico do músculo 📍Os métodos são indicados para pessoas que já treinam a um tempo, os que iniciaram há pouco tempo, o convencional funciona do mesmo jeito, basta ter paciência 👉🏼Portanto, métodos são para ativar e dar dano muscular, “estresse metabólico “. Dessa forma os diferentes métodos irão estimular o músculo de forma diferente PARA CHEGAR NO NÚMERO QUE VOCÊ QUER, VAI TER QUE CONVIVER TEMPORARIAMENTE COM UM FÍSICO QUE VOCÊ NÃO GOSTA. 👊🏽

71
3 months ago

👤 Já sabemos o quanto é difícil estar com a barriga igual a de um atleta. E que queimar gordura fazendo abdominais é extremamente difícil. Então será que realizar vários exercícios para a mesma região poderá trazer alguma mudança? 📍Os músculos abdominais possuem uma composição de fibras musculares predominantemente “lentas” que são aqueles músculos com pouca hipertrofia e mais resistentes ao exercício, muitas repetições não trarão melhoras significativas ao músculo. Para alcançar o famoso abdômen definido é necessário consumir e ter pouca gordura nessa região alem de ter uma estética significativa. Os famosos “gominhos” serão mais visíveis em pessoas que têm a intersecção tendínea (aquela linha profunda que faz a divisão dos gomos) 📍Mas podemos tentar hipertrofiar o abdômen, trabalhando da mesma forma que você treina outros músculos. Isolar essa musculatura muitas vezes é importante, mas quando queremos treinar com a finalidade de apenas estética, precisamos utilizar um volume de treino e carga similar ao que usamos com outros grupos musculares 👉🏼 O excesso de exercícios abdominais, assim como qualquer outro exercício sem o acompanhamento de um profissional pode levar ao desgaste prematuro das articulações e gerar dores. Então, cuidado com o excesso.

71
7 months ago

📍Quais sao os melhores exercicios para queimar a gordura corporal? 👉🏼 Varias pesquisas sobre atividade física e bem estar vem demonstrando que exercícios físicos tem efeitos positivos ao organismos. Os exercícios físicos melhoram o sistema cardiovascular, o sistema imunológico, a densidade óssea e o fluxo sanguíneo do individuo; além de reduzir a gordura corporal 📍Como queimar gordura? 👉🏼A prática de esporte tem como principal fonte de energia os alimentos que consomem. As calorias provenientes desses alimentos podem ser de: carboidratos, proteínas e gorduras. Durante o exercício físico a primeira fonte de energia é utilizada da corrente sanguínea em forma de “glicose”, e depois dos músculos em forma de glicogênio, as gorduras são utilizadas como substrato energético quando o exercício praticado é de longa duração, leve/moderada intensidade.

161
7 months ago

📍 Olhando dessa forma parece difícil entender, mas calma é muito mais simples que imagina. ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ 👉🏼 A maioria das pessoas ao iniciar um processo de emagrecimento cometem grandes/pequenos equívocos. É um dos principais é sobre o “NÚMERO”, sejam eles obtidos através da biopedância, adipometria, ou simplesmente e a mais comum a balança. 📍 A associação de muito esforço físico a resultados mais rápidos ainda. Quando se pensa dessa forma a única coisa que se consegue é o desânimo e a desistência. Quando pensamos em fazer um treino com qualidade, logo se tem a ideia de que a alimentação também esteja em equilíbrio, para justamente haver esse balanço energético negativo; onde: o gasto calórico é maior que o consumo. 🔎Lembrando que durante esse processo a gordura armazenada nas células adiposas são preenchidas por água, para continuar com o mesmo tamanho. Nosso organismo é inteligente e em qualquer situação de desconforto ele mesmo entra em equilíbrio. Então, esse processo acontece inúmeras vezes até que a água seja excretada e em consequência disso à diminuição celular e os resultados começam a aparecer. ➖➖➖➖➖➖➖➖➖➖ 📍É devido a todo esse processo que muitas pessoas sentem-se “INCHADAS”, mesmo fazendo tudo que deve ser feito. 👉🏼 Toda transformação parece ser fácil, e é de fato: basta fazer o que os profissionais que te acompanham individualmente te propuseram a fazer e ter calma. PARA CHEGAR NO NÚMERO QUE VOCÊ QUER, VAI TER QUE CONVIVER TEMPORARIAMENTE COM UM FÍSICO QUE VOCÊ NÃO GOSTA. 👊🏽

191
8 months ago

. 👉🏼 Para obter os melhores resultados não adianta apelar para as fórmulas mágicas que, muitos insistem em fazer. O segredo será sempre o quão determinado você está para conseguir alcançar 📍📚Quando se fala em perda de peso, o objetivo principal será sempre a dieta, exercícios aeróbios apenas auxiliaram para que tenha maior queima calórica e melhora no sistema cardiovascular O trabalho de força em seu treinamento pode ajudar a perda de gordura corporal, evitando a perda de massa magra. A musculação fará com que haja melhora em suas funções fisiológicas, auxiliando na perda de peso sem que se perca massa magra 📍📚Quando se diz treinamento de força, não referimos apenas ou exatamente a musculação. Pois qualquer trabalho que promova ganho de força continua e um aumento da massa magra está no objetivoCréditos foto kleitinho10 monster_cba . PARA CHEGAR NO NÚMERO QUE VOCÊ QUER, VAI TER QUE CONVIVER TEMPORARIAMENTE COM UM FÍSICO QUE VOCÊ NÃO GOSTA. 👊🏽

181
8 months ago

🗣 Para muitos aquele abdômen definido não importa, mas para a grande maioria o abdômen é um dos músculos mais complexos de trabalhar. 📍Primeiro porque muitos acreditam que o abdômen definido é construído na academia, sendo assim é apenas exercita-lo que logo ele aparecerá. 🤦🏻‍♂️”não é verdade” Saiba que o abdômen primeiramente é construído com seus hábitos alimentares “na cozinha”. A dieta não anula os treinos, nem os treinos anula a dieta, ambos são necessárias para a construção 📍Não estou dizendo que não deve fazer exercícios abdominais, apenas estou lembrando que os exercícios trabalharam os músculos abdominais e não a gordura abdominal. Não importa a quantidade, pode fazer muitos exercícios que, sem uma reeducação alimentar ou uma dieta adequada, seus resultados não irão aparecer 📚📍A REGRA É SIMPLES ➖ dieta . ➖exercícios aeróbios e anaeróbios . ➖exercícios localizados 💡 Antes de tudo, sempre consulte um profissional da área.

111
9 months ago

É importante lembrar que o resultado da musculação provém da recuperação.  Cada treino gera estímulos muscular que é compensado depois com o descanso, gerando aumento de volume e força. Dormir é fundamental e muitas vezes nós não conseguimos fazer isso com a qualidade ou quantidade necessária para uma recuperação ideal.  Então é importante procurarmos melhorar nosso sono, ter um pos treino adequado é uma alimentação saudável. thompsonteam 👊🏽

81
9 months ago

📓📍Muitas pessoas treinam para melhorar o glúteos, braços, peito entre outros mas, o problema é que treinar de qualquer jeito, além de não gerar os resultados esperados, pode aumentar o risco de obter alguma lesão 👉🏼 Por isso cada treino é feito para “um indivíduo, respeitando suas individualidades”, fazer treinos direcionados a outra pessoa pode ser legal, mas não trará resultados satisfatórios 📍Priorize a técnica - utilizar cargas elevadas e executar exercícios de forma errada, só aumentará o risco de lesão e comprometerá seus treinos 👉🏼 Se possível treine com o acompanhamento de um profissional, pois ele saberá qual o melhor método para seu músculo poder ter melhores resultados 📍Priorize amplitude - ao invés de cargas, esse cuidado normalmente gera mais resultados e reduz o risco de alguma lesão 📍Esqueça o celular - essas conversas paralelas na prática só atrasa seus treinos, deixa de ter controle sobre os intervalos entre as séries 📍Concentre-se - a musculatura trabalhada, identificar o músculo alvo, controlar a amplitude, a velocidade de execução, fazem toda diferença ✅Acredite, seu limite normalmente vai além da vontade de parar. 👊🏽