When you know the facts, you know what you are working for!
When you know what you are working for, it makes everything feel worthwhile!
When it’s worth working for, you feel a million times better at the end! 😀
This post describes what up to 30 minutes can do, but it is recommended that everyday you do 60 minutes a day! So push yourself to the 60 minutes maybe even more! But Never Give Up!!! ✊
275, then attempted 315 twice. I know I can get it on a good day but today was not that day. I’ve been having some pain in my right groin/adductor area. It might be time for a deload week. My depth isn’t bad but I think it could be lower so I’m going to lower the weight and focus on that.
2 289 hours ago
This year my main focus with my training is to continue to build lean muscle mass and get stronger 💪🏽💫
A1. Romanian Deadlift x 3 sets
B1. Wide Grip Lat Pull Down x 3 sets
C1. Seated Hamstring Curl x 3 Sets
C2. Seated Face Pull x 3 sets
D1. KB Deadlift x 1 max set ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
The reason I don’t have the repetitions written is because my training software tells me how many reps I need to do each week to beat myself from the week before so that I’m always progressing 🤓
For example last week I could do 62.5kg for my Romanian Deadlifts, so this week I am doing 65kg for the same amount of reps. I’m using a reverse pyramid method with this program so with every working set, the weight drops and the reps increase.
The weight you use dictates your repetitions.
When you’re looking to grow muscle, aim to work until near technical failure. You want to be around 2-4 reps away from failing. Is it painful? Umm YES look at my facials!! But it’s like anything.. the more you practice the better you will become ❤️
8 829 hours ago
Easter weekend workout, complete. Don't forget to stretch!
I don’t think I’ve ever done 100lb on a chest press. Never been a big bencher, but I decided to focus on doing ONE program, instead of many. And then I set a PR.🤗
Who would’ve thunk?
Focus is the name of the game. I have a goal to get STRONGER and more MOBILE, so I can get back to Olympic lifting soon. I miss it.😓
Before, I randomly made up a program and did it, but then I’d change the program every time. This may work for some people (the rare ones), but for me, I need repetition. In fact, many people need repetition.
Having workout FOMO can stall any sort of progress. And with so many cool programs out there, it’s easy to see the shiny new workout somewhere else. But as the strength coach, Dan John would say…
“All programs work…for the first 8 weeks.”🤔
So I’m focusing on one program…and the results are coming. Week by week.
❤️Double tap if you think you could use more workout focus.❤️
Smooth block pulls and a messy bench. Please for the love of god, let me get a session where everything goes right. 🙄 I honestly think I went too wide for my comp grip and that’s why it felt so weird. Tomorrow I’m bringing it in to see if I’m actually just weak af or if I’m screwing up my grip. SBD tomorrow. Lit.
Benching 80kg for 5x5 today to achieve a balance of strength and hypertrophy then went for a heavy single of 95kg that probably could’ve been a 100kg if i had gone for it, but still happy with this single on the cut
My ass lookin' CHUNKY.
Enjoying an unrestricted diet, but still feeling body shame on being heavier.... can't win.
Except you can because bench is BAE with a Rep PB of 60kg for 7. Which was an accident as it was supposed to be for 6. @giorgio.hlad counted right. Not me 😂
Great session at @supertraininguk today with the other half @sean_catalystpt and the amazing Lab!! .
It's a shame I'm so damn ill. Basically almost passed out after every rep and set, I was in a cold sweat and coughing and sneezing my way through the session.
127.5kg deads 3 x 4 and 60kg 3 x 6 bench (but in reverse order) ha
3 4812 hours ago
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📍THE SCIENCE OF MUSCLE GROWTH📍by @clinton_sills
We know that there are 3 mechanisms of muscular hypertrophy. Typically most people tend to only be truly making use of #muscledamage as so many guys just overload their muscle within one session so the other two mechanisms tend to be put on the backburner.
If I was to say which is more important, well they all play their role but your primary focus should ideally be put on #mechanicaltension as your prime driver of hypertrophy via the overloading of tension on the working muscle with an increase in load. (no that is not an excuse to simply add 10-15kg to the bar the next time you go lift).
The keyword I used there was overloading of 'tension'. If you simply add weight and lose that tension then what are you actually doing?
Secondly or more so the icing on the cake would be #metabolicstress . Of course, this mechanism is super fun and leads to skin splitting pumps. Don't get carried away on just getting a pump and half-assing it. Still, aim to work with a load that is relevant to the number of reps you are hitting. The intensity still needs to be there.
What mechanism of hypertrophy have you been focusing on?
🥚Egg Whites vs. Whole Eggs 🍳
Both of these options are great choices and BOTH are healthy. Some people will tell you whole eggs are bad.
They most definitely aren’t... 😅
They are full of nutrients, good fats & are friggen delicious!
🥚The white of the egg is called the albumin and is super versatile in cooking. You can whip air into them and use them in baking or give you a bread like consistency. The egg whites lack the nutrients of the yolk & are basically purely protein. Making it super easy if you’re watching calories along with getting high volume protein.
🍳Whole eggs have beneficial nutrients like vitamin D, A, choline, and cholesterol. The myth that eggs are bad because they have cholesterol & are equivalent to 5 cigarettes 🚬 needs to be buried deep in the ocean.
We have study upon study now that shows dietary cholesterol has little to no impact on blood cholesterol levels. Our body can regulate our cholesterol levels and if we eat more, we will produce less. Cholesterol is in every cell of your body. It is used to produce sex hormones.
🥚More to the point, in clinical trials, no association was found between eggs and cardiovascular disease, except maybe in some people with specific pre-existing conditions such as diabetes or hyperglycemia.
🍳The Truth: Eggs are a great source of protein, fats, and other nutrients. Their association with high cholesterol and cardiovascular disease has been severely overblown.
I literally eat 6-10 eggs daily! My HDL, LDL numbers are perfect! Enjoy your eggs my friends! 🍳🥚🍳🥚🍳
Let me know below your favorite egg meal!
Double tap and tag an egg lover 👇⠀⠀⠀
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.⠀⠀ #Repost from @nickkrantzfit⠀
48 1,08930 March, 2019
Today I hit a 290 lb bench press for one rep at 145 lb bodyweight. Although the form wasn’t perfect it made me reflect on all the hard years of bench press to obtain a double body weight bench.
My training style for bench press the past few years (once per week): Incline Bench Press - 6, 8, 10 (heavy, medium, light)
Flat Bench Press - 6, 8, 10 (heavy, medium, light)
Dumbbell Flyes / Cable Flyes - 10, 10, 10 (straight sets all same weight)
Notice something? No gimmicks, no crazy exercises - the fundamentals, progressively overloaded, hundreds & hundreds of times. Go get it team.