A detailed infographic of sticking/weak points in the powerlifts in the sport of powerlifting- the squat, bench press and deadlift. This information is taken from the work of legendary powerlifting coach Louie Simmons from Westside Barbell.
This infographic supplies information as to how to effectively address these weak areas and get them stronger through specific accessory exercises.
“I saw Regiona George wearing army pants and flip flops so i bought army pants and flip flops” YALL. Isn’t it funny how we all laugh at this quote from Mean Girls, yet WE DO THE SAME THING! HEAR ME OUT, because the wave of social marketing is upon us and y’all are taking part, whether you’re leveraging it or not... you’re IN IT! .
Social marketing is literally the idea that each one of us has influence over the people in our lives. Think about when your friend Becky went to starbs and got a new fancy double espresso sugar free caramel mocha no whip frappalatte and posted it on her insta story. You know becky is always spot on with the things she orders, so you screen shot it and next time you walk into starbs, you pull that screenshot out and you order the same drink! BAM. Influenced. Another example is when that new restaurant opens up down the road and your sister goes to try it and comes back and let’s you know that the brusselsprout appetizer is SPOT ON and the veggie burger is a little dry so you should try the chicken parm instead. BAM. INFLUENCED. A third example is when you buy a new pair of leggings THAT ARE ACTUALLY SQUAT PROOF and you decide to let your friends know #duh .
See my point here? You’re in it, my friends. Social marketing is SIMPLY the idea that we all have the ability to impact society around us, through our own experiences. When we have a good experience, we tell people about it! Especially with social media, everybody is in the loop with what everyone is doing, what new things they’re trying, and how they’re liking it. WE ARE ALL, essentially, BRAND AMBASSADORS without even knowing it. You trust who you know because knowing that your friend becky LOVESSSSS her new mascara is more reliable than seeing Beyoncé on the tv “claiming” that she wears it. .
So, think about it: You’re doing it anyway. You’re giving and taking recommendations ON THE DAILY. I say all this to just give you a quick reminder not to stick your nose up at things you don’t know about. Because it could actually make a lot more sense than your initial judgements might let you believe. .
ps. top is @lululemon and bottoms are @wearwolfclothinguk 😉 #openminded
Happy Friday.🤠 This mornings leg workout ~hurted~ 😅
I did hip thrusts with a 3 second pause at the top followed by sumo dead lifts and it was killer.😅💪 I know my glutes will thank me for this workout later! -
In terms of motivation/ dedication/ discipline, I have noticed a HUGE change from last semester. I couldn’t even be bothered to wake up and go to my 8am class last semester, but now I’m at the gym by 7am three days a week.🙌😱 I’m loving my morning workouts, and just loving my workouts in general. Im killing it inside the gym and inside the classroom and I’m so happy. 💕 When you exercise, eat good, and sleep good you really do feel like a whole different person! -
Tan: @rossaselftanning tropical bronze
Leggings: @gymshark flex
Sports bra: @lululemon
Shoes: @vans classic high top
👊🏼MY BIGGEST FITNESS GOAL👊🏼
My biggest fitness goal right now is to work up to a FULL bodyweight pull-up! The struggle is real y'all 😂
I've been adding assisted pull-ups into my routine a few days a week, because practice makes perfect, right?! If we want something, we've gotta put in the effort and get to WORK💪🏼
Tell me a big fitness goal you're working on right now‼️
Quick Back & Biceps Superset Session 💪🏻
1. Lat pulldown & Seated row
2. Bent over rows & barbell bicep curls
3. Single arm dumbbell row & hammer curls
Supersets means doing one exercise straight after the other, so make sure not to rest in between.
Do each exercise for 3/4 sets with 12-15reps for each, (I normally do 10 reps for single arm exercises, and 15 reps for isolation movements ie. bicep curls and hammer curls)
Killlllller upper body workout today left me feeling so strong 💪🏼💪🏼 took it super easy on the cardio because I’m still chesty 😷 but smashed out my chest/tris/shoulders workout. It’s not obvious in pics yet but I’m finally seeing my triceps pop out after I train them! As always loveeeee that shoulder definition 😍😍 •
Like and save this for later! ✌🏼
• bench press (20kg) 4x12
• incline DB flye (6kg) 4x12
• incline DB press (6kg) 4x12
• cable flye (9kg) 4x15
• tricep cable pushdown (12kg) 3x12
• tricep DB press/extension (6kg) 4x12
• tricep dip with weight (10kg) 3x10
• arnold press (12kg) 4x12
• DB single arm lateral raise (3kg) 4x10
• bent over rear delt flye (3kg) 4x12
2 3510 hours ago
Really enjoyed upper body today as I LOVE training shoulders! Had such a good week of hitting my workouts and diet, it really does feel amazing staying on track and I think it shows on my body too.
This routine I’ve got myself into now feels SO right and is working so well for me. No unhealthy thoughts, no binges, and still no chocolate after 18 days!
Excited for an active weekend, also planning on either going for a run this afternoon or doing an at home hiit/abs/yoga workout. Suggestions?🤔 Have a wonderful Friday!🥰
➡️BICEP ➕TRICEP WORKOUT⬅️
🔥SWIPE for a bicep and tricep focused upper body killlllllaaaa workout. Shampooing my hair was really difficult after this workout... my arms are actually noodles 😩
➡️LIKE & SAVE FOR YOUR NEXT GYM SESHHHH
—— —— ——-
Complete all three without any rest in between = 1 set
CROSS BODY HAMMER CURLS
SINGLE ARM TRICEP EXTENSION
30 seconds of pushups
10 second rest
30 seconds of burpees
-Some unilateral work from yesterday's lower body training session: Single leg elevated heel taps weighted, and one of my favorites- Rear Foot Elevated Split Squats. -I was having a conversation with a co worker yesterday regarding the fundamentals and "setting the foundation". Fundamentals such as squatting(and its variations), hinging, upper body pressing, and upper body pulling. We were more talking about lower body training, and how people now seem to skip past the fundamentals(or even stop doing them, such as squatting and hinging), and do these "innovative" Instagram or Youtube exercises- thinking this will build them the physique they want.
-No. Especially if you are natural as in not taking roids or anything like that, and have no physical limitations, you better be putting on a load or holding onto one, and performing some type of squat(split squat variations included), or hinge pattern. These movements will set the foundation of your physique, and then as time goes on you can maybe add in these more "innovative" exercises. -The basics work phenomenally. They are the cake and icing, while everything else is the sprinkles. And this is coming from someone who is natural themselves 💁♂️🙋♂️. It's not easy doing the fundamentals- it's tiring- but the pay off is unquestionable.
- And a PSA: If you want to trick yourself to see how strong you are, keep on loading up that leg press. rybostrength.com
3 4614 hours ago
👏🏼 CHEST & TRI’S BABY 👏🏼
Fire full upper body workout for you!! Don’t forget to double TAP! 🤗💗
Here we goooo goooo!
1️⃣3 x 12 reps | Skull crushers
2️⃣3 x 12 reps | Chest press
3️⃣3 x 12 reps | Tricep extensions
4️⃣ 3 x 12 reps | Machine chest press
5️⃣ 3 x 10 reps each side | Single arm cable push down
6️⃣ 3 x 12 reps | Low cable fly
7️⃣ 3 x 10reps | Incline tricep push-up
🎵 Cool Again by Shoffy
Who is going to try this one!! 🤩
When I can eat what do I eat? Well I shouldn’t be having the spinach tortilla but this is dinner; it’s 1/2 avocado, minced mushrooms, zucchini, salsa, vegan ref.beans (aka no lard), ginger and of course Tapatio. Portion size is too much but its a solid food day so I’m taking it!
Whilst I was living with my sister her partner started coming to the gym with me. Now that I’m gone I’ve decided to make videos for her to follow along instead of reading a description and I thought I may as well share it with you 😋🙌🏻 This is a super quick BACK workout that requires little equipment
All of these exercises are supersets (two videos per slide)
1. 4 X 10 - Lat pull down SS Low cable row
2. 4 X 10 - Lat push down SS Double handle close grip pull down
3. 4 X 10 - Bar seated row SS Overhead one arm lat pull down
4. 3 X 10 - Bent over dumbbell row. This is a triple drop set, pick a weight that’s heavy for you and do 10 reps, drop the weight by a few kilos and do another 10 reps, drop the weight and do 10 more reps, that’s one set. This will make you want to cry!🔥😭 Remember to always drive your elbows back, pause and squeeze the muscle you’re working for a few seconds and got slow on the return of the weight!
If you like this sort of content make sure you double tap and leave a comment below so I know what you do and don’t want to see 🥰
7 5015 hours ago
Bomb Shoulder Burnout (using ONE barbell only) 💣
Burnouts are a great way to end your workout with a bang 💥
These exercises (typically performed circuit style) add metabolic stress which aids in muscle growth, strength and development.
Because your shoulder muscles are small, they tend to exhaust a lot quicker.
Especially when performing multiple exercises back to back-so be sure to pick a weight that’s on the lighter side for this one!
Grab a barbell and lez get to work 💪🏼
1️⃣Rear Delt Row
3️⃣Shoulder Press Complex
Perform one exercise after the other resting 45-60s inbetween sets
Spread the love and tag your gym buddy below 👯♀️👇🏼
17 8715 hours ago
Well, if you buy the same type @inov_8 as @realworld_tactical, you dont turn Into him overnight 🤣 they are some pretty nice training shoes.
I did make it up to 10mins straight on the AirDyne at ~60rpms so that's a new cardiovascular PR. Did a Doug young inspired bench workout with 20-30sec rest on the 6x6 accessories. Added in these at the end, 3 rounds of 5 pushups and 50lb medicine ball throws. Progressing into more conditionig/cardiovascular with workouts inspired by @realworld_tactical and @zevenesh after almost 5 years of mainly Squat, Bench and Deads.
HAVE SOME FUN! 🎡
If you're not enjoying going to the gym/working out, then you're doing it wrong! Working out should not be a chore! You should enjoy yourself and enjoy what you're doing. If you're not, try a different way! Maybe running isn't for you, but Zumba is. Maybe you don't like weightlifting 🏋 but kickboxing is where you truly smile. Maybe you hate organized classes and prefer going for walks. AWESOME! 👏🏼 it doesn't matter what you choose. What matters is that you find your place and you ENJOY it. •
Today was one of those days where my motivation was non-existent. I spent my morning with a crying baby, a busy toddler, and I was completely exhausted. BUT I know that those are the days I need to go in order to refresh my mind 💨🌻 I didn't plan my workout, I just moved. I played. I explored new movements. I had fun. This is my playground and I love it. •
Movement: unnamed. I'm leaning towards Bear 🐻 Sprawl. Only because my face in the mirror is ferocious mid set 😂🙈🤗
Happy Thursday friends! 🖤
Chest, shoulders, and tricep workout below!
Honestly: do you enjoy working your upper body?
I’ve spoken to so many women who admit they avoid it! I could give you a million and one reasons to lift upper bod, but probably the real best part will always be watching the dude next to you’s expression turn from concern to shock as you successfully bench close to what he has on the bar 😉 just saying.
🔹floor press 4 x 8
🔸single arm Arnold press with isometric lateral hold 4 x 10 each side
🔹alternating single arm to bilateral flies 3 x 10
🔸dumbbell skull crushers 3 x 12
🔸alternating L raise 3 x 10
NYC training / online coaching: Miriamfried.com (link in bio)
If you've ever had a few weeks off the #gym, you might feel conflicted as to how start back up again and what style of #workout will most benefit your main goal 😦
That's ok! 😃 There's a few different ways to approach this scenario. Here's my advice for you below, but let me know in the COMMENTS which way you like to train 👇
➡ 1) Just simply go back to what split you were on before you had a break.
➡ 2) Combine multiple #muscle groups into one workout, instead of focusing on one muscle group only.
➡ 3) Utilise some total body #workouts for a few sessions to get things moving again in a safe manner with moderate weight being lifted.
➡ 4) Or, as you can see in the #photo above, you can apply an Upper Body day. Typically followed by a Lower Body day. This is less draining yet still beneficial, compared to the total body method above.
I've returned back home to #Sydney this past week and applied to 4th method. It's goal is to get everything moving again and promote the movements both physically and neurologically before lifting heavier in following weeks. Re-establishing that mind-muscle-connection which is so important for muscle growth.
I prefer to select 1 #exercise per muscle group, and to hit each muscle at least 3 times that particular #training week. I aim for 5 sets on each of these exercises. So do the math... 5 sets x 3 seperate workouts for that muscle = still plenty of volume by the end of that training week.
💡 Point is, there's many different ways to skin a cat that will ultimately lead to the same end result. As long as progressive overload principles are still achieved 👍
5 Day Workout Split to BUILD MUSCLE by @peter_bowman
If 5 days of training is what suits you, then I highly recommend an Upper Lower, Push Pull Legs split! Reason being is that you will be hitting everything 2x a week which is ideal for frequency.
However, you will also be able to get in a good amount of volume since your in the gym 5 days per week. Personally, I like being in the gym, but if you don’t, a full body split can work great! However you will be missing out on a lot of volume which I believe is necessary to take your physique to the next level.
Listed above are some of my favorite exercises for each of the corresponding days. Highly recommend giving this split a try if you haven’t before! Let me know what you think!
69 11223:39 PM Dec 19, 2018
✨ BACK ATTACK ✨
I absolutely love utilizing the cable machine for back exercises so I can get a bit creative. Here are some exercises for you to try on your next back day!
1️⃣ 3 x 10 reps each side | Single arm seated row
2️⃣ 4 x 10 reps | Low cable row
3️⃣ 4 x 10 reps | Seated rope pull
4️⃣ 4 x 10 reps | Behind the head rope pull
5️⃣ 3 x 10 reps | Banded assisted pull ups
Song: La Di Day Lennon Stella
This is one of my favourite songs right now, but I think I am bias because I love the series Nashville. 🎶🙌🏼 Anyone else? 💗
⚡️ FULL BODY WORKOUT ⚡️- Dumbbell only
High quality workout, low quality lighting 🤣 I didn’t want to disrupt the other people in the studio so this lighting was the only option!! You can do this workout at the gym or at home. Don’t forget to save for lataaa! 💗
HERE WE GOO! ✨
▪️3 x 12 reps | Sumo squat to upright row
▪️3 x 12 reps | RDL to dumbbell row
▪️3 x 10 reps | Tricep kick backs to rear delt fly
▪️3 x 8 reps each side | Plank rows
▪️3 x 8 reps each side | Stationary lunge to bicep curl
▪️3 x 12 reps | In and out crunch
Song: Emotion by Astrid S
Comment below, what did you workout today? 👇🏼👇🏼