Første bentræning i hus siden før nytår, uden problemer med min lænd 👏🏼🥳 Mon det går den rigtige vej efterhånden 🤞🏼 #detskulleforevigesmedetselfie
Finally starting to show up this prep. I feel a little behind but got up and did a 30 minute fasted cardio session on the stair master.
Gonna snow today so figured I’d get to the gym just in case they shut down later. Happy hump day ! Be safe everyone !
How it feels trying to get to the end of the week! 😂
I really enjoyed last night at the gym! Weighted sprints are hard 🏃🏻♀️but so much fun! I did them and I didn’t face plant!! Now, that’s what I call progress! 💪🏻 Happy Hump Day! 🍑
It’s confusing and complicated. You just don’t know what exercises to choose or whether to work out 3 times or 4. By @chadhargrove1
When you stop by my page, and read on of my posts, I just want you get the truth and nothing more.
This stuff doesn’t have to be complicated. You’ve got a life, the last thing you need is for more complicated fitness information.
So, writing a workout.
You need exercises.
You need sets, you need reps.
And you need to make time. 30-60 is enough.
This little template above would cover the whole body. All of the major movements, plus a few body part “isolation” moves.
For the bigger movements, go with 3 or 4 sets and 6-12 reps. 6 if you wanna go heavier and focus on strength. Closer to 12 if you like lighter weights and more chance to raise your heart rate, maybe get a sweat and feel the burn.
Not that it matters all that much. Low reps won’t make you bulky and high reps doesn’t tone or burn fat. They all work. The difference isn’t as important as you think.
The key is you get in there and add some weight and work hard.
This template, as simple as it looks, can give you tons of variety as each of those boxes has an unlimited amount of variation.
Here’s a really simple example:
1. Kettlebell Deadlift 3x10
2. Dumbbell Bench Press 3x12
3. Goblet Squat to Bench 3x12
4. Seated Cable Row 3x12
5. Split Squat 3x8/side
6. Tricep Pressdowns 3x15
7. Bicep Curls 3x15 (easy to pair these with Pressdowns)
You can pair these up if you want to.
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👉🏼 Follow @prodiettips & @profitnesscircle for more daily tips 👈🏼
Some of tonight’s action:
225kg x 5
120kg x 5 CG Bench
Called on some inspiration by @thorbjornsson and @larrywheels, aka Icelandic screaming, seemed to work pretty well on the 225 set (sound ⬆️). Happy lifting boiz 💪🏼
Keep Calm and Love Red! 💪
Love this Hoodie
Link in Bio
Just a white boy trying to grow a booty 🍑
It’s important for us fellas to hit their glutes too, ain’t just for the ladies. Been including glutes into my leg day workouts because I was having lower back pain which I was told it’s because of my glutes are weak af, so time to show the females up in these booty videos 😛
Final set of 6 here going for 180kgs and getting a decent 5 reps, form ain’t perfect but this was my first hitting hip thrust for 4-5 months so give me a break 🤷🏽♂️
BEFORE STARTING ⬇️
Glutes activation exercises before the first 3 sets! 🔟 Booty band hip thrust 🔟 Single leg hip thrust (each leg) 🔟 Crab walks each way
Get Strong/Get a Pump by @regular.fitness.update
When it comes to stacking on rock solid muscle, you have two key areas you need to be focusing on - mechanical tension & metabolic stress. In other words, lifting heavy and getting a pump.
These two muscle building mechanisms are tools you MUST be using to build muscle mass. In order to do so effectively, you need to understand how to program them.
GET STRONG✅ - 80% of the time you should be focusing on strength training. This involves working with compound lifts in a lower rep range, driving heavy weight. Focus on getting stronger each week and stick to the key compound lifts (bench press, deadlift, squat, OHP). _
GET A PUMP✅ - 20% of the time you should be focusing on getting a pump. A pump is a term used to describe when there is an increase in blood flow to a muscle, leading to lactic acid build up, which is key for muscle building. This is know as metabolic stress. Here you need to be focusing on isolation lifts (targeting 1 muscle group), working with higher reps at a lighter weight. You should feel like your muscle is about to burst out of your skin! High reps, low weight, push past the burn!! ___________________
#squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #weightlifting #bodybuilding #fitnessnutrition #diet #dietplan #gymtips #fitnesstips #exercise #exercisemotivation #sportsnutrition #muscle #chestday #legday #alphalete #prozis #athlete #sportperformance
Most people are guilty of overtraining!
However the fact is training creates a stimulus for muscle growth or an adaptation to occur and we must then prove the muscles and nervous system with TIME to Recover and Allow this change to occur.
Recoverability varies for each individual, trial and error is the best way to learn what works but even then each week things can change. -Training Volume
I have 3 rest days per week and usually manage more than 5 weeks consistent training without deloading. Sometimes planning a deload around an off week, like holidays or break away can be very beneficial.
Deloading should result in taking one step back to keep moving forward, following the rest period or time away from training with acute and systemic fatigue dropping!
Horse riding in the mountains. Zero people around. Take me back @blackcurrants_ 🇧🇬🐎🖤
Jumper & leggings are from @alphalete 🖤
Comment down below where is your favourite place you’ve visited so far☺️☺️🤔🌎
I am @myproteinuk affiliate☺️ And I have a commission link http://tidd.ly/433e1241 (can also find this link on my IG bio description). If you BUY THRU THIS LINK I will earn some dollar that keep me going in this fitness life🖤 You don’t have to do this, but every little counts🖤 I recommend MyProtein products not because I’m affiliate, but because I genuinely love the brand. Their products are tasty, are of good quality and the prices are very affordable👏🏼 Not only that, I will also give you my discount code AMBITION that will give you up to 3️⃣5️⃣Off❗️🔥😇🦁🖤
alphalete clothing. Literally the best performance pieces I’ve ever owned. Stretchy, breathable & Most Important - STAYS ON THE WAIST🍑😍🍑🔥
#bodybuildinggirl #fitnessblog #weightlossjourney #leanphysiquewithaugusta
Hopefully going to have the first summer shredding video up today or tomorrow💪🏻📷
Your body won't go where your mind doesn't push it.
P.S: It is freaking cold here! ❄😬
Pull day! Probably my favourite day of the week. I love training back. I’m definitely feeling my workouts more, I’m sore from yesterday’s push workout and now I’m sore from today’s! 💪🏻
Hey cutie, don’t forget to drink your water today and forget the haters 😚. Not sure how much water to drink Swipeee ➡️
Still recovering from my elbow injury 💔 but hopefully will be able to hit the sauna and pool today for some rest and exercise 😤 back in the gym next Monday if all goes to plan
If you look very very closely, maybe with a magnifying glass, there's some abs appearing 😅
Normally never train abs but trying to hit them 2/3x per week.
Hanging leg raises, cable crunch and a plank X5 sets. Simple and effective. People often forget they're a muscle, so they need to grow. Using weights in cable crunch and plate on my back when planking help thicken and grow them.
This means you can see your abs at higher bodyfat 🙌
Trust the process 🔥
Ready to reach your fitness goals 💪
One-On-One Personal Training and Online Coaching Available 📲
Get started today click link in my bio @_mejiafit OR email [email protected]gmail.com 📧
What’s going on guys! Never really done a #workoutwednesday before but just thought I’d share a clip from my latest YouTube video working out with @rileycurryfitness -
No better exercise to build biceps than with a simple barbell curl.. if you want to make it tougher, add drop sets for AMRAP too 😉
What are you training today Comment below! ⬇️
What is up team It’s hump day and ya boy has been in the bag this week. My body is adapting to the high volume and I don’t feel like I’m dying during my workouts. Hope y’all are bagging it up as well ✌🏽
Plan is OFFICIALLY DONE | All GOD 🙏🏽 | UND | BradshawFitness | Comment down below if you want me to drop it SOON!
My kind of mirror selfie 💎✨
Free the nipples ✊🏾🚿✨
Can’t wait to go back to the gym
Might as well post it on the main aswell👀 Make sure to follow my other account @reupru_fitness for more💪🏽