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#Hypertrophy medias

Photos

How  to  Pose:  Side  Chest &  Tricep
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👈SWIPE  to  see  both  poses &  instructions. 
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❤️ Man  I  love  these  poses,  they’re  my  favourites  by  far,  likely  because  I  get  to  show  off  my  strong points &  hide  my  weak  points.  Which  is  a  point  worth  remembering,  in  every  shot  you  hit  you should  be  trying  your  best  to  show  off  your  best &  hide  your  worst.
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🤷🏻‍♂️There  are  various  iterations  of  both  these  poses,  the  ones  shown  are  probably  the  most  classic &  common  ones  you  will  see.  Key  is  to  remember  the  side  chest  is  a  side  CHEST,  so  show  the chest &  not  just  the  bicep,  this  means  rotating  that  rear  shoulder.
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😤Something  a  lot  of  people  find  hard  to  to  get  their  rear  kneecap  dug  into  their  front  facing  leg. This  however  is  very  important,  because  if  you  don’t  do  it  your  hamstring  will  simply  look  awful & very  small  comparatively  to  how  it  could  look.  Like  all  posing  practise  makes  perfect,  so  keep practising!
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⛔️REMEMBER:  save  this  post  via  the  icon  in  the  bottom  right  for  future  use.
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#ReviveStronger
#NaturalBodybuilding
How to Pose: Side Chest & Tricep # 👈SWIPE to see both poses & instructions. # ❤️ Man I love these poses, they’re my favourites by far, likely because I get to show off my strong points & hide my weak points. Which is a point worth remembering, in every shot you hit you should be trying your best to show off your best & hide your worst. # 🤷🏻‍♂️There are various iterations of both these poses, the ones shown are probably the most classic & common ones you will see. Key is to remember the side chest is a side CHEST, so show the chest & not just the bicep, this means rotating that rear shoulder. # 😤Something a lot of people find hard to to get their rear kneecap dug into their front facing leg. This however is very important, because if you don’t do it your hamstring will simply look awful & very small comparatively to how it could look. Like all posing practise makes perfect, so keep practising! # ⛔️REMEMBER: save this post via the icon in the bottom right for future use. # #ReviveStronger  #NaturalBodybuilding 
#100daysofmotivation "A year from now you'll wish you had started today." (Anonymous)
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No matter how much of a struggle you think it may be, no matter how much time, 1 year from now you would wish you started now. 
Always striving to become better!
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#day54 #of100 #day54of100 #motivationalquotes #motivation #motivate #gymmotivation #gym #followme #gymgoals #fitnessmotivation #fitness #fitfam #fitspo #weightsmotivation #weights #diet #cardio #strength #hypertrophy #muscle #training #workout #thankful #healthy #health #uk #england #oxford
#100daysofmotivation  "A year from now you'll wish you had started today." (Anonymous) - - - No matter how much of a struggle you think it may be, no matter how much time, 1 year from now you would wish you started now. Always striving to become better! - - - #day54  #of100  #day54of100  #motivationalquotes  #motivation  #motivate  #gymmotivation  #gym  #followme  #gymgoals  #fitnessmotivation  #fitness  #fitfam  #fitspo  #weightsmotivation  #weights  #diet  #cardio  #strength  #hypertrophy  #muscle  #training  #workout  #thankful  #healthy  #health  #uk  #england  #oxford 
Back doing dips again after ~3 weeks off. Eased back into it with 35 for 3 x 5 which looks a lot cleaner than it felt. No pain anymore which is really nice. Want to be comfortably repping 2 plates in a few months
Back doing dips again after ~3 weeks off. Eased back into it with 35 for 3 x 5 which looks a lot cleaner than it felt. No pain anymore which is really nice. Want to be comfortably repping 2 plates in a few months
The tank has been filled up to account for the huge increases in NEAT this weekend. It's times like these I've just got to force feed a little to hold weight and not set myself back from training when I return home. To be truthfully honest, this has been the first time away I've really noticed the extra bodyweight being carried around. This level of activity has not been easy, surpassing 25k steps per day. Lower back is pumped, ankles are swollen, the NEAT output has been tough. This is simply something I've got to get accustomed to as it comes part and parcel with the goal at hand. Productive pull session ticked off this morning, numbers moving as they should #ChallengeYourself
The tank has been filled up to account for the huge increases in NEAT this weekend. It's times like these I've just got to force feed a little to hold weight and not set myself back from training when I return home. To be truthfully honest, this has been the first time away I've really noticed the extra bodyweight being carried around. This level of activity has not been easy, surpassing 25k steps per day. Lower back is pumped, ankles are swollen, the NEAT output has been tough. This is simply something I've got to get accustomed to as it comes part and parcel with the goal at hand. Productive pull session ticked off this morning, numbers moving as they should #ChallengeYourself 
One way of structuring a workout is to perform agonist and antagonist exercises in pairs. This is a training method called either paired sets, antagonist-agonist supersets, or simply supersets.

When doing paired sets, the muscular contractions of the antagonist exercise seem to have a similar effect to stretching the antagonist, and cause an increase in the number of reps that can be performed. This suggests that workouts using paired sets might be able to increase training volume. ------------------- #sandcresearch #strengthandconditioning #strengthtraining #strength #sportsscience #sportscience #exercisescience #sciencetopractice #evidencebased #evidencebasedpractice #biomechanics #strength #muscle #hypertrophy #superset #supersets #antagonist #pairedset #bodybuilding #bodybuilder
One way of structuring a workout is to perform agonist and antagonist exercises in pairs. This is a training method called either paired sets, antagonist-agonist supersets, or simply supersets. When doing paired sets, the muscular contractions of the antagonist exercise seem to have a similar effect to stretching the antagonist, and cause an increase in the number of reps that can be performed. This suggests that workouts using paired sets might be able to increase training volume. ------------------- #sandcresearch  #strengthandconditioning  #strengthtraining  #strength  #sportsscience  #sportscience  #exercisescience  #sciencetopractice  #evidencebased  #evidencebasedpractice  #biomechanics  #strength  #muscle  #hypertrophy  #superset  #supersets  #antagonist  #pairedset  #bodybuilding  #bodybuilder 
Early morning back and bicep workout focusing on strength and hypertrophy #gymmotivation #strength #hypertrophy #morningmotivation #womenwholift #gains #lifestylechange #nutrition #progression #consistency #fitness #gym #CBPT
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PERFECT LEG DAY🏋🏻 .
🏋🏻Quads👉🏻 4 muscles = VL, VM, VI & RF. Although VL VM & VI are strong knee extensors, research favours the squat over leg extensions to develop them (Signorile et al., 1994, Ebben et al., 2009) BUT if you were to only squat RF might lag behind as it gets little activation in the squat, so to best hit the RF and FULLY develop the quads, leg extensions have shown to be best (Ema et al., 2013, Ebben et al., 2009). The lunge also elicits high activity in the quads & also the glutes (Pincivero et al., 2000). So for total quad development, we recommend a squat/legpress, lunge/split squat & an extension✅
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🍑Glutes👉🏼 You’ve already squatted & lunged but to hit the glutes one more time we advise a thrust as they have been shown to have the greatest glute activation over ANY other deadlift variation (Andersen et.al., 2017). So, thrust for the BOOTAY✅
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🍖Hamstrings👉🏼 3 muscles = ST, SM, BF(long & short head) BUT research shows that their activity during squats & leg presses are relatively modest therefore, for maximal growth, we advise you incorporate further single-joint movements like the RDL & curls to really develop the hammys (McAllister et al., 2014)✅
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🤙🏼 Follow @gym.legends._ for more Motivation 💪💪
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By 👉(@smurray_32
#physio #nutrition #gains#squats #irishfitfam #iifym #fitspo#exercise #physiology #muscle #strength #gymshark #mrolympia #physique #rehab #flexibledieting #workout #hypertrophy #aesthetics #biceps #vegan#powerlifting #fitnesslife #powerbuilding #gymaddict #proteinshake #fitsporation #alphalete #ukfitfam
・・・ PERFECT LEG DAY🏋🏻 . 🏋🏻Quads👉🏻 4 muscles = VL, VM, VI & RF. Although VL VM & VI are strong knee extensors, research favours the squat over leg extensions to develop them (Signorile et al., 1994, Ebben et al., 2009) BUT if you were to only squat RF might lag behind as it gets little activation in the squat, so to best hit the RF and FULLY develop the quads, leg extensions have shown to be best (Ema et al., 2013, Ebben et al., 2009). The lunge also elicits high activity in the quads & also the glutes (Pincivero et al., 2000). So for total quad development, we recommend a squat/legpress, lunge/split squat & an extension✅ . 🍑Glutes👉🏼 You’ve already squatted & lunged but to hit the glutes one more time we advise a thrust as they have been shown to have the greatest glute activation over ANY other deadlift variation (Andersen et.al., 2017). So, thrust for the BOOTAY✅ . 🍖Hamstrings👉🏼 3 muscles = ST, SM, BF(long & short head) BUT research shows that their activity during squats & leg presses are relatively modest therefore, for maximal growth, we advise you incorporate further single-joint movements like the RDL & curls to really develop the hammys (McAllister et al., 2014)✅ . 🤙🏼 Follow @gym.legends._ for more Motivation 💪💪 . By 👉(@smurray_32 #physio  #nutrition  #gains #squats  #irishfitfam  #iifym  #fitspo #exercise  #physiology  #muscle  #strength  #gymshark  #mrolympia  #physique  #rehab  #flexibledieting  #workout  #hypertrophy  #aesthetics  #biceps  #vegan #powerlifting  #fitnesslife  #powerbuilding  #gymaddict  #proteinshake  #fitsporation  #alphalete  #ukfitfam 
Today was #legday !! Use #hypertrophy #trainingmethods like #restpause , #dropsets and #superset #agonist #antagonist for #glutes , #quads and #hamstrings .
#fitness 
#trainsmart 
#personaltrainer 
#personaltrainingcentre 
#crossfit 
#olimpiclifting 
#crosstraining 
#crosslift 
#neverskiplegday 
@crossliftalgarve 
@personal_training_centre 
www.personaltrainingcentre.net
🏋🏻 New Body by Coach New 🏋🏻 ขอโพสท์รูปนี้เพื่อเป็นแรงบันดาลใจให้ใครหลายๆคนที่กําลังลุกขึ้นมาปฏิวัติตัวเองนะครับ #hypertrophy #fitnessnutritionspecialist #nutritionist #nutritionspecialist #newbodybycoachnew #olocnew
Today's pump bought to you by prototype, big noise, total war and about 500 sets of side raises.

#naturalbodybuilding #motivation #fitfam #strongliftwear #bodybuildingmotivation #bodybuilding #thepump #hypertrophy #growth #delts #natty #shoulders #grow #swole #jacked #igym #igym247 #inutrition #icn #inba #90kg #gainz #saycheese
In calcium carbonate we trust AKA the calm before the strong AKA #shamelessboobshot. #Sumodeadlifts + static holds followed by back #hypertrophy. Ok bye. #powerlifting #powerbuilding #liftagram #hangrylifts #fitspo #fitfam #fitSPAM
Finally a decent pain free squat session albeit with a lightish weight. Nice to be moving well again (see what I did Chris?😂) Also high bar is lyyffffff! 
Squats for reps
Speed deads
Pin press (really enjoying this atm)
Curls
Posey posey
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At JDF we cater for all levels of ability and help you reach your goals! Are you ready for the challenge? For information on online and 1-on-1 training packages, check out www.joeldoweyfitness.com or contact joeldoweyfitness@gmail.com for an information pack! ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
#gym #fit #fitfam #motivation #powerlifting #bodybuilding #quads #strength #fitness #muscle  #motivated #squats #aethetics #abs #chest #legs #nutrition #physique #trainer #dietplan  #determination #hypertrophy
Finally a decent pain free squat session albeit with a lightish weight. Nice to be moving well again (see what I did Chris?😂) Also high bar is lyyffffff! Squats for reps Speed deads Pin press (really enjoying this atm) Curls Posey posey ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ At JDF we cater for all levels of ability and help you reach your goals! Are you ready for the challenge? For information on online and 1-on-1 training packages, check out www.joeldoweyfitness.com or contact joeldoweyfitness@gmail.com for an information pack! ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ #gym  #fit  #fitfam  #motivation  #powerlifting  #bodybuilding  #quads  #strength  #fitness  #muscle  #motivated  #squats  #aethetics  #abs  #chest  #legs  #nutrition  #physique  #trainer  #dietplan  #determination  #hypertrophy 
Friday midnight round 2 gym session was Pullups and bench press 5,3,1 with 225lb as my top set. My first attempt at 225lb was shaky as fuck (scrol left for first attempt and see my left side lack in firing off) waited a minute and hit it again telling myself to drive with my left side more to compensate and got the 225lb with more power more balance in that as u can see 💪😁 attention to detail and watching yourself back will 100% help you improve in this game 👌 get after it #flexfriday
Friday midnight round 2 gym session was Pullups and bench press 5,3,1 with 225lb as my top set. My first attempt at 225lb was shaky as fuck (scrol left for first attempt and see my left side lack in firing off) waited a minute and hit it again telling myself to drive with my left side more to compensate and got the 225lb with more power more balance in that as u can see 💪😁 attention to detail and watching yourself back will 100% help you improve in this game 👌 get after it #flexfriday 
Great improvements from John in his conditioning over the last 4 weeks. Starting at 10 rounds 20on/40off, up to 12 rounds and total calories up from 96 the first time he did 12 to 121 this week.

If you haven't done a lot of aerobic training this may well be quite anaerobic to start with, but as your aerobic fitness improves you'll find you start to 'burn' less and work more without fatiguing.

Easy way to measure your work capacity- pick the same intervals, duration and rest and measure total distance or calories. Best each time you repeat it. 💪

#strongonalllevels
Great improvements from John in his conditioning over the last 4 weeks. Starting at 10 rounds 20on/40off, up to 12 rounds and total calories up from 96 the first time he did 12 to 121 this week. If you haven't done a lot of aerobic training this may well be quite anaerobic to start with, but as your aerobic fitness improves you'll find you start to 'burn' less and work more without fatiguing. Easy way to measure your work capacity- pick the same intervals, duration and rest and measure total distance or calories. Best each time you repeat it. 💪 #strongonalllevels 
My very own personal gym. Don't you just love it when you've got the place to yourself.! #bodybuilding #gainz #hypertrophy #strength #gymlife #dadsover40 #weightlifting #muscle #gains #fitafter40 #docsthatlift #fitnessmotivation #trainhard #lift #healthyliving
Guaranteed knowledge 💣💥💣💥
#Repost @traperformance (@get_repost)
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WE ARE GIVING AWAY 2 FREE TICKETS TO... Dr Brad Schoenfeld @bradschoenfeldphd >> Maximizing Muscle Mass Seminar << YOU'LL ALSO WIN A FULLY PAID FOR TWIN ROOM HOTEL FOR THE NIGHT... and 2 DAYS MEAL PREP FROM Nourish Sheffield FOR YOU AND YOUR GUEST. 
How do you enter? 
Simply like and share this post and tag a friend you'd want to come along with you in the comments below. 
That's it. 
The winner will be chosen at random on the 31st September 2017. 
https://www.eventbrite.co.uk/e/brad-schoenfeld-maximizing-muscle-mass-tickets-37189250048?utm_term=eventurl_text ----------------------------------------
Brad rarely speaks in the U.K. so this is a rare and EXCLUSIVE opportunity to listen to his expertise first hand. 
If you appreciate the science behind muscle growth and effective programming for hypertrophy then this full day lecture and seminar event is unmissable. 
And anyone that buys a ticket for Brad's seminar on the 27th can also attend... >> TRA BUSINESS SEMINAR FOR PERSONAL TRAINERS << For FREE!

On the 28th January 2018. Same venue. 
This second day sees @onlinefitnessbusiness Sukh Sidhu -discussing how to GROW AN ONLINE PT BUSINESS... As well as the TRA squad... • Dr Paul Rimmer of Nexus Fitness Content Ltd. @paulrimmerphd • David Stache of David Stache - Nutritionist & Fitness Coach @djstache • Lee Bell of Lee Bell: @musclemechanicuk ... who'll be discussing a variety of niche areas for personal trainer upskilling. 
Limited early bird tickets of 50 available.

TICKETS ARE ON SALE NOW FOR THE EARLY BIRD PRICE OF £195 see link in bio

#fitspo #fitness #personaltrainer #nutrition #training #strength #sports #bodybuilding #muscle #gains #hypertrophy
Guaranteed knowledge 💣💥💣💥 #Repost  @traperformance (@get_repost) ・・・ WE ARE GIVING AWAY 2 FREE TICKETS TO... Dr Brad Schoenfeld @bradschoenfeldphd >> Maximizing Muscle Mass Seminar << YOU'LL ALSO WIN A FULLY PAID FOR TWIN ROOM HOTEL FOR THE NIGHT... and 2 DAYS MEAL PREP FROM Nourish Sheffield FOR YOU AND YOUR GUEST. How do you enter? Simply like and share this post and tag a friend you'd want to come along with you in the comments below. That's it. The winner will be chosen at random on the 31st September 2017. https://www.eventbrite.co.uk/e/brad-schoenfeld-maximizing-muscle-mass-tickets-37189250048?utm_term=eventurl_text ---------------------------------------- Brad rarely speaks in the U.K. so this is a rare and EXCLUSIVE opportunity to listen to his expertise first hand. If you appreciate the science behind muscle growth and effective programming for hypertrophy then this full day lecture and seminar event is unmissable. And anyone that buys a ticket for Brad's seminar on the 27th can also attend... >> TRA BUSINESS SEMINAR FOR PERSONAL TRAINERS << For FREE! On the 28th January 2018. Same venue. This second day sees @onlinefitnessbusiness Sukh Sidhu -discussing how to GROW AN ONLINE PT BUSINESS... As well as the TRA squad... • Dr Paul Rimmer of Nexus Fitness Content Ltd. @paulrimmerphd • David Stache of David Stache - Nutritionist & Fitness Coach @djstache • Lee Bell of Lee Bell: @musclemechanicuk ... who'll be discussing a variety of niche areas for personal trainer upskilling. Limited early bird tickets of 50 available. TICKETS ARE ON SALE NOW FOR THE EARLY BIRD PRICE OF £195 see link in bio #fitspo  #fitness  #personaltrainer  #nutrition  #training  #strength  #sports  #bodybuilding  #muscle  #gains  #hypertrophy 
Quick chest session before the GP Hot Topics Update today at @aecc_aberdeen .
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💪🏼 + 📚 .
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Does your doctor lift? 🤓💁🏻
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www.thisdoctorlifts.com
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#gains #braingains #doctor #gp #knowledge #power #ambition #success #gym #fit #fitness #progress #bodybuilding #strength #muscle #hypertrophy #fitness
Thank you @spartansuppz  @spartansgym for selling me an awesome weight belt! Safety always comes first when lifting heavy!! Weight belts are a useful tool to help take the load or pressure of the lumber spine muscles when performing heavy lifts that your core can not handle. Squats and deadlifts are  common exercises where the belt is used. Strength is key and is king, but don't forget it isn't everything! 
#deadlift #squats #core #back #strengthandconditioning ☺😃💪👍👌✌
Thank you @spartansuppz @spartansgym for selling me an awesome weight belt! Safety always comes first when lifting heavy!! Weight belts are a useful tool to help take the load or pressure of the lumber spine muscles when performing heavy lifts that your core can not handle. Squats and deadlifts are common exercises where the belt is used. Strength is key and is king, but don't forget it isn't everything! #deadlift  #squats  #core  #back  #strengthandconditioning  ☺😃💪👍👌✌
Joe getting after it on our airdyne, 4 months post ACL op, looking strong and moving well..
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There's no excuse to be out of shape. You don't have to be a marathon runner and you don't have to be able to fight five rounds for the UFC title, but there's no acceptable reason for being out of shape. 
Being in shape requires one thing: effort.  And effort requires no talent. None.
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A consistent conditioning protocol will help you recover better, have a lower resting heart rate, decrease body fat levels, improve sleep, and improve your general fitness level. -
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For the everyday health conscious person, it's about having pride in yourself. Respectable levels of conditioning, flexibility, and strength will help you personally, professionally, socially, and most importantly, improve your health.
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Get booked in one of our HIIT classes, first session is FREE. Message for more info..
Joe getting after it on our airdyne, 4 months post ACL op, looking strong and moving well.. - There's no excuse to be out of shape. You don't have to be a marathon runner and you don't have to be able to fight five rounds for the UFC title, but there's no acceptable reason for being out of shape. Being in shape requires one thing: effort. And effort requires no talent. None. - A consistent conditioning protocol will help you recover better, have a lower resting heart rate, decrease body fat levels, improve sleep, and improve your general fitness level. - - For the everyday health conscious person, it's about having pride in yourself. Respectable levels of conditioning, flexibility, and strength will help you personally, professionally, socially, and most importantly, improve your health. - Get booked in one of our HIIT classes, first session is FREE. Message for more info..
你要成長,
你便必須先學習能夠忍受失敗。
失敗是無法避免的事情。
因為不斷地失敗;
便會不斷地進行訓練。
運動員/ 受訓者必須在每一次的成功和失敗中學習。
沒有永遠的成功;
亦沒有永遠的失敗。
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#ninjago #lego #ninjagomovie
#AskKenneth #TeamKenneth #commitment  #strength  #trainerkenneth  #身型改造  #functionalbodybuilding #Bodybuilding  #hypertrophy  #hongkong #hkfitness #fitfam  #personaltrainer #sixpack #abs #vancouverfitness #mensphysique  #hkblogger  #健身教練 #香港  #健身 #減肥 #網上訓練 #線上教練🇭🇰🇨🇦
你要成長, 你便必須先學習能夠忍受失敗。 失敗是無法避免的事情。 因為不斷地失敗; 便會不斷地進行訓練。 運動員/ 受訓者必須在每一次的成功和失敗中學習。 沒有永遠的成功; 亦沒有永遠的失敗。 ... ... #ninjago  #lego  #ninjagomovie  #AskKenneth  #TeamKenneth  #commitment  #strength  #trainerkenneth  #身型改造  #functionalbodybuilding  #Bodybuilding  #hypertrophy  #hongkong  #hkfitness  #fitfam  #personaltrainer  #sixpack  #abs  #vancouverfitness  #mensphysique  #hkblogger  #健身教練  #香港  #健身  #減肥  #網上訓練  #線上教練 🇭🇰🇨🇦
7 weeks out 😱I know I still have a lot to improve, but I continue strong. I am competing with others, but my biggest competition is myself. 😀☀️😅 Shout out to my coach @scoobyprep1_ifbbpro who has been helping me daily with my progress! #fitness #fitgirl #strongnotskinny #taipeilife #contestprep #cleaneating #chicago #chicagofitness #taipei #hypertrophy #nutrition #健身 #健康 #healthylifestyle #healthy #scoobyprep #taiwan
Legs and bench shot from an ants eye perspective mostly, it kinda made easy shots difficult to set up. Pushing to find different interesting angles to keep filming from also pretty happy with the 225 press real clean and quick no spring board off the chest nice an easy.

#powerlifting #USAPL #iifym #Deadliftbrahs
#Macros #SquatOrDie #juggernaut #usapowerlifting #IPF #ChunkybutFunky #TeamCWS
#hypertrophy #building #powerliftersunite #teammuffintop #freekgrip #lvd #slingshot
Legs and bench shot from an ants eye perspective mostly, it kinda made easy shots difficult to set up. Pushing to find different interesting angles to keep filming from also pretty happy with the 225 press real clean and quick no spring board off the chest nice an easy. #powerlifting  #USAPL  #iifym  #Deadliftbrahs  #Macros  #SquatOrDie  #juggernaut  #usapowerlifting  #IPF  #ChunkybutFunky  #TeamCWS  #hypertrophy  #building  #powerliftersunite  #teammuffintop  #freekgrip  #lvd  #slingshot 
When you  been shredding down loosing body fat cutting carbs , you can really see muscle separation a lot more! Although i hate dropping weight and loosing mass , the defined look is growing on me specially when your triceps start popping! 😂💪🏼#diet #muscle #triceps #chestday #shredding #definition #muscleseperation #beastmode #changeiscoming #instafit #hypertrophy #lowcarb #nobulking #arms
160kg for a very shitty rep. Same weight to 2 board for a triple for some overload work. Most weight I've handled on bench so guess its a pb. 
Want to join the team? Not sure where to start but have access to a gym? We offer online coaching to get you started on the right path! Services include;
✅ One on one weekly consultations
✅ Nutritional coaching
✅ Muscle growth
✅ Fat/weight loss
✅ Powerlifting comp prep
✅ General Strength training

#ascendstrength #ascend_strength #ascendproject #bodybuilding #deadlifts #squats #benchpress #obsidianstrength #powerlifting #strengthtraining #strength #hypertrophy #goodlife #goodlifecs #weightloss #transformation #muscle #fitness #positivity #exercise #onlinecoaching #coach
160kg for a very shitty rep. Same weight to 2 board for a triple for some overload work. Most weight I've handled on bench so guess its a pb. Want to join the team? Not sure where to start but have access to a gym? We offer online coaching to get you started on the right path! Services include; ✅ One on one weekly consultations ✅ Nutritional coaching ✅ Muscle growth ✅ Fat/weight loss ✅ Powerlifting comp prep ✅ General Strength training #ascendstrength  #ascend_strength  #ascendproject  #bodybuilding  #deadlifts  #squats  #benchpress  #obsidianstrength  #powerlifting  #strengthtraining  #strength  #hypertrophy  #goodlife  #goodlifecs  #weightloss  #transformation  #muscle  #fitness  #positivity  #exercise  #onlinecoaching  #coach 
#AskKenneth: Training log on 22.9.2017 (Fri) 
Damn! I forgot my intra-carbs
Just had americano and water 
A. Leg curl
B. Back Squat 5 x 5
Plus 20 reps breathing squat 
C1. Hip Thrust
C2. DB Split Squat
D. Leg Press x 100 reps (everyday)
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Squat is a physical & mental game. 
You have to stay 110% focus to "attack" the weight. 
You just can't let negatives things come to your mind even one second. 
In your zone! ...
...
Personally I like this quote: "You either lift weights to get strong, or you get strong to lift weights."
- Todd Lyons, a former elite US lifter
...
...
#squat #legday #onlinecoaching #teamkenneth #commitment  #relentless  #beunstoppable #strengthtraining #fatloss  #strength  #functionalbodybuilding #Bodybuilding  #hypertrophy  #hongkong #hkfitness #fitfam  #personaltrainer #sixpack #vancouverfitness #mensphysique  #hkblogger  #身型改造 #健身教練 #香港  #健身 #減肥 #網上訓練 #線上教練🇭🇰🇨🇦
#AskKenneth : Training log on 22.9.2017 (Fri) Damn! I forgot my intra-carbs Just had americano and water A. Leg curl B. Back Squat 5 x 5 Plus 20 reps breathing squat C1. Hip Thrust C2. DB Split Squat D. Leg Press x 100 reps (everyday) ... ... Squat is a physical & mental game. You have to stay 110% focus to "attack" the weight. You just can't let negatives things come to your mind even one second. In your zone! ... ... Personally I like this quote: "You either lift weights to get strong, or you get strong to lift weights." - Todd Lyons, a former elite US lifter ... ... #squat  #legday  #onlinecoaching  #teamkenneth  #commitment  #relentless  #beunstoppable  #strengthtraining  #fatloss  #strength  #functionalbodybuilding  #Bodybuilding  #hypertrophy  #hongkong  #hkfitness  #fitfam  #personaltrainer  #sixpack  #vancouverfitness  #mensphysique  #hkblogger  #身型改造  #健身教練  #香港  #健身  #減肥  #網上訓練  #線上教練 🇭🇰🇨🇦
First time heavy thrusting in weeks. A solid 260kg /572lbs for 9 reps on my 7th set. Last 3 sets were all 260kg. This was the last set and boy was I knackered. My glutes were absolutely smashed. Still managed to belt out 3 sets each of pendulum squats, leg press, lying hamstring curls superset with abduction machine and 6 sets of standing calf raise machine. A very productive leg/booty day indeed 😁😁😁🍑🍑🍑 #legday #bootybuilding #glutes #bodybuilding #gains #gainsville #fitfam #fitnessjourney #fitness #personaltrainer #gymlife #gymtraining #gymhustle #fitnessprogress #hypertrophy #beastmode #fitspiration #thepump #everydayimhustlin #onthatgrind
First time heavy thrusting in weeks. A solid 260kg /572lbs for 9 reps on my 7th set. Last 3 sets were all 260kg. This was the last set and boy was I knackered. My glutes were absolutely smashed. Still managed to belt out 3 sets each of pendulum squats, leg press, lying hamstring curls superset with abduction machine and 6 sets of standing calf raise machine. A very productive leg/booty day indeed 😁😁😁🍑🍑🍑 #legday  #bootybuilding  #glutes  #bodybuilding  #gains  #gainsville  #fitfam  #fitnessjourney  #fitness  #personaltrainer  #gymlife  #gymtraining  #gymhustle  #fitnessprogress  #hypertrophy  #beastmode  #fitspiration  #thepump  #everydayimhustlin  #onthatgrind 
I am a firm believer in #thingshappenforareason. To me, my current situation is the #universe sending me a reminder that I can't take #feelinggood for granted. Like it or loath it, keeping my body strong and functioning is something I will need to do for the rest of my life. Slacken off and how I currently feel is what I will get. Put the effort in and I'll be rewarded with feeling good. 
With that in mind, I have received my new "feel good again" program, put together by my fabulous Coach @gcpfitness. 
Movement Capacity - Phase 1 has been created specifically for me and my current needs. #fms

The program includes #supersets of 
A1: Strength Endurance based exercise 
A2: Remedial based exercise.

My #tempos have been slowed down to make me think through the muscle to ensure it is REALLY working.  I won't be lifting heavy, but I will still receive #hypertropic benefits from the increased time under tension.

I know this is going to be tough. I will also probably feel quite sore and uncomfortable at first, but the long term benefits trump any short term sorness. #soretodaystrongtomorrow

I can't wait to get started. A #newbeginning is on the horizon. It's time to kick pain to the curb! I can do this!
I am a firm believer in #thingshappenforareason . To me, my current situation is the #universe  sending me a reminder that I can't take #feelinggood  for granted. Like it or loath it, keeping my body strong and functioning is something I will need to do for the rest of my life. Slacken off and how I currently feel is what I will get. Put the effort in and I'll be rewarded with feeling good. With that in mind, I have received my new "feel good again" program, put together by my fabulous Coach @gcpfitness. Movement Capacity - Phase 1 has been created specifically for me and my current needs. #fms  The program includes #supersets  of A1: Strength Endurance based exercise A2: Remedial based exercise. My #tempos  have been slowed down to make me think through the muscle to ensure it is REALLY working. I won't be lifting heavy, but I will still receive #hypertropic  benefits from the increased time under tension. I know this is going to be tough. I will also probably feel quite sore and uncomfortable at first, but the long term benefits trump any short term sorness. #soretodaystrongtomorrow  I can't wait to get started. A #newbeginning  is on the horizon. It's time to kick pain to the curb! I can do this!
Envie de faire des beltsquats d une manière plus sécurisante et plus efficace que d escalader sur deux box avec du poids entre les jambes? ( impossible lourd et dangereux)

Besoin de reposer le bas du dos ou les épaules tout en travaillant toujours les squats?

Besoin d hypertrophie ou d endurance musculaire au niveau des cuisses pour votre crossfit ou sport de force? 
Faite cela en fin de séance comme finisher vous allez adorer💪🏻 Le landmine est recommandé mais pas obligatoire, vous pouvez aussi bloquer la barre dans un coin de salle et sava tenir🙌🏻 Train smart- be fit all life
#bertrandsaugycoach #powerlifting #weightlifting #strongman #crossfit #legs #quads #hypertrophy #pump #beltsquat
Envie de faire des beltsquats d une manière plus sécurisante et plus efficace que d escalader sur deux box avec du poids entre les jambes? ( impossible lourd et dangereux) Besoin de reposer le bas du dos ou les épaules tout en travaillant toujours les squats? Besoin d hypertrophie ou d endurance musculaire au niveau des cuisses pour votre crossfit ou sport de force? Faite cela en fin de séance comme finisher vous allez adorer💪🏻 Le landmine est recommandé mais pas obligatoire, vous pouvez aussi bloquer la barre dans un coin de salle et sava tenir🙌🏻 Train smart- be fit all life #bertrandsaugycoach  #powerlifting  #weightlifting  #strongman  #crossfit  #legs  #quads  #hypertrophy  #pump  #beltsquat 
🔥😳🔥 EPIC TRANSFORMATION!!!
.
From 350 LBS. to 👉🏻 195 LBS.
Never give up!
.
Athlete - @codycable 
What are your thoughts 🤔?
.
COMMENT BELOW 👇🏻!
Tag a friend ⬇️ below!
___________________
🔹 @alpha_legends
🔥😳🔥 EPIC TRANSFORMATION!!! . From 350 LBS. to 👉🏻 195 LBS. Never give up! . Athlete - @codycable What are your thoughts 🤔? . COMMENT BELOW 👇🏻! Tag a friend ⬇️ below! ___________________ 🔹 @alpha_legends
315lb 5×5 moved way better than last week and I feel amazing about my improvements. Still can improve in slight ways but I feel great about my progress in form and function in this lift even in just a few weeks time (and with extra carby calories 💪🍞) followed this up with a PR on sumo's, and some bodybuilding upper chest work. Heading back for a midnight Pullups and a 5,3,1 bench press then back to feast 💪😬 sometimes I feel like an actual athlete haha 😉 #flexfriday
315lb 5×5 moved way better than last week and I feel amazing about my improvements. Still can improve in slight ways but I feel great about my progress in form and function in this lift even in just a few weeks time (and with extra carby calories 💪🍞) followed this up with a PR on sumo's, and some bodybuilding upper chest work. Heading back for a midnight Pullups and a 5,3,1 bench press then back to feast 💪😬 sometimes I feel like an actual athlete haha 😉 #flexfriday 
Last heavy deadlift session of my first hypertrophy block complete 🤗
•
150kg for 5 sets of 7, 6th set AMRAP shown here for 9 reps 😅
I wanted 11 so my estimated 1RM would be over 200kg and a little bit closer to that World Record 😎 but I was dead after 5 sets so I'll take 9🙃
•
Did the mahi and then got ALL the treats and cheats 😏 #kfc •
•
#deadlifts #powerlifting #girlswhopowerlift #STrong #marksmellybell #slingshotgear #feedmefight me @feedmefightme #lifting #gym #gains #muscle #heavy #powerlifter #didlift #fitfam #fitness #notstrongforagirljuststrong #strength #training #grind #progress #motivation #dedication #consistency #kfc #hypertrophy
Last heavy deadlift session of my first hypertrophy block complete 🤗 • 150kg for 5 sets of 7, 6th set AMRAP shown here for 9 reps 😅 I wanted 11 so my estimated 1RM would be over 200kg and a little bit closer to that World Record 😎 but I was dead after 5 sets so I'll take 9🙃 • Did the mahi and then got ALL the treats and cheats 😏 #kfc  • • #deadlifts  #powerlifting  #girlswhopowerlift  #STrong  #marksmellybell  #slingshotgear  #feedmefight  me @feedmefightme #lifting  #gym  #gains  #muscle  #heavy  #powerlifter  #didlift  #fitfam  #fitness  #notstrongforagirljuststrong  #strength  #training  #grind  #progress  #motivation  #dedication  #consistency  #kfc  #hypertrophy 
Depth needs to become a lot more consistent because obviously 🙄 I can squat the weight 😂😂😂
Depth needs to become a lot more consistent because obviously 🙄 I can squat the weight 😂😂😂
180kg/398lbs for a double in which I had to complete the rest in singles due to bad reflux again (last single shown)! Squats this block have felt terrible hopefully next week feels a bit better!
If anyone is interested in any personal training sessions to start your journey or to ensure you are on the right path, shoot me a message or email me at brandonspiterifitness@gmail.com to book in or to find out what awesome packages are available!  Let's begin your journey and start working towards achieving your goals and going BEYOND your expectations💪💪
Services include:
Personal training ✅
Online coaching ✅
Nutritional guidance ✅
Exercise programming ✅
Supplement advice ✅
#teamBSF #BSF #beyond #obsidianstrength #personaltrainer #personaltraining #onlinecoaching #coaching #programming #exercise #powerlifting #bodybuilding #strength #deadlifts #nutrition #health #muscle #fatloss #hypertrophy #progression #squats #bench
180kg/398lbs for a double in which I had to complete the rest in singles due to bad reflux again (last single shown)! Squats this block have felt terrible hopefully next week feels a bit better! If anyone is interested in any personal training sessions to start your journey or to ensure you are on the right path, shoot me a message or email me at brandonspiterifitness@gmail.com to book in or to find out what awesome packages are available! Let's begin your journey and start working towards achieving your goals and going BEYOND your expectations💪💪 Services include: Personal training ✅ Online coaching ✅ Nutritional guidance ✅ Exercise programming ✅ Supplement advice ✅ #teamBSF  #BSF  #beyond  #obsidianstrength  #personaltrainer  #personaltraining  #onlinecoaching  #coaching  #programming  #exercise  #powerlifting  #bodybuilding  #strength  #deadlifts  #nutrition  #health  #muscle  #fatloss  #hypertrophy  #progression  #squats  #bench 
Doing some German Volume Training this block; 10x10 with 60 seconds rest. Whilst the training is very challenging its also very rewarding and getting some mad pumps!

Currently 93.5kg bodyweight on an average of 4,800cals. 
Aspire Pursue Succeed ---------------------------------------------------------
Our gym Iron Strength Sports offers face to face coaching, personalise training programs and supportive environment for strength training. Message us to get started!
--------------------------------------------------------- #IronStrengthSports #AspirePursueSucceed #powerlifting #strength #strengthtraining #strong  #hypertrophy #bodybuilding #muscle #hypertrophy #harrisstabilitysystems #ma1strength #getstrong #gym #fitness #exercise #weights #health #asn #asnfuelled #asndomination #exercise #instafit #lifestyle #fitfam #fitspo #gainz #workout #lift
Doing some German Volume Training this block; 10x10 with 60 seconds rest. Whilst the training is very challenging its also very rewarding and getting some mad pumps! Currently 93.5kg bodyweight on an average of 4,800cals. Aspire Pursue Succeed --------------------------------------------------------- Our gym Iron Strength Sports offers face to face coaching, personalise training programs and supportive environment for strength training. Message us to get started! --------------------------------------------------------- #IronStrengthSports  #AspirePursueSucceed  #powerlifting  #strength  #strengthtraining  #strong   #hypertrophy  #bodybuilding  #muscle  #hypertrophy  #harrisstabilitysystems  #ma1strength  #getstrong  #gym  #fitness  #exercise  #weights  #health  #asn  #asnfuelled  #asndomination  #exercise  #instafit  #lifestyle  #fitfam  #fitspo  #gainz  #workout  #lift 
Another chest back and tri day in the books. Doing my undulating periodization in hypertrophy this week. High time under tensions is a big focus. (Slow reps) #personaltrainer #NASM #iamacpt #hypertrophy #staylitstayfit #420fitness #kushpump #chestday #workout #back #triceps #forgottofilm #tensionband #resistancebands #closetgrow #growyourown
Every ham/glute day I notice the cut is shrinking the 🍑 so I can't wait to start growing again😍 (that and eat more lmao) -

Anyone else think about the NEXT meal while they're eating the CURRENT meal? 🙋🏼 ya me too😂😉 -

I hope everyone had a great Friday and has a wonderfulllllll weekend! ✨ my aunt just got the CUTEST pup so I'll be spending all my time w him for now 🐶😍
Every ham/glute day I notice the cut is shrinking the 🍑 so I can't wait to start growing again😍 (that and eat more lmao) - Anyone else think about the NEXT meal while they're eating the CURRENT meal? 🙋🏼 ya me too😂😉 - I hope everyone had a great Friday and has a wonderfulllllll weekend! ✨ my aunt just got the CUTEST pup so I'll be spending all my time w him for now 🐶😍
Came in today with no plan, walked out with 3 PRs
•Snatch 95kg 5kg PR
•Clean and Jerk 125kg 3kg PR (small Press out but I'll take it)
•Bench 140kg 5kg PR, and 3 plates finally under the belt 
Huge thanks to @szatstrength for the free Olympic program. The work I've put in has shown even with no peak or taper.

#strongman #strongmancardio #strongmantraining #strongmanconditioning #startingstrongman #startingstrength #weightlifting #olympiclifting #powerlifter #powerlifting #bodybuilding #crossfit #jackedandtan #hypertrophy #westside #westsidebarbell #conjugatemethod #clean #cleanandjerk #snatch #mobility #bench #benchpress #chest #chestday #3plates
Came in today with no plan, walked out with 3 PRs •Snatch 95kg 5kg PR •Clean and Jerk 125kg 3kg PR (small Press out but I'll take it) •Bench 140kg 5kg PR, and 3 plates finally under the belt Huge thanks to @szatstrength for the free Olympic program. The work I've put in has shown even with no peak or taper. #strongman  #strongmancardio  #strongmantraining  #strongmanconditioning  #startingstrongman  #startingstrength  #weightlifting  #olympiclifting  #powerlifter  #powerlifting  #bodybuilding  #crossfit  #jackedandtan  #hypertrophy  #westside  #westsidebarbell  #conjugatemethod  #clean  #cleanandjerk  #snatch  #mobility  #bench  #benchpress  #chest  #chestday  #3plates 
Love starting my back lifts with a huge pre-exhaustion set. Don't worry about the number rep (aim for 35 if you have to) keep form tight! The amount of wait should be 35% of your set weight average. Right when you feel the lactic acid build up DO NOT SETTLE. Push for more while maintaining form and isolate the correct muscle bellies.
Love starting my back lifts with a huge pre-exhaustion set. Don't worry about the number rep (aim for 35 if you have to) keep form tight! The amount of wait should be 35% of your set weight average. Right when you feel the lactic acid build up DO NOT SETTLE. Push for more while maintaining form and isolate the correct muscle bellies.
🎶 Falling from mortality, Darkness shines the light for me, I'm Death Infinity. 🎶
#Wednesday13
••••••••••••••••••••••••••••••••••
Two really good workouts for the price of one. (Except not really, recovery comes due) Running isn't the best for strength or muscle gain in terms of cardio choices but I need to do it for PT tests, so I'm gonna keep it up.
••••••••••••••••••••••••••••••••••
AM: 40:00 Easy #ZombiesRun 
PM: Session @ MRV/RPE 7
400m Run, 2x10 Squat + Mobility, 2x5 Jump Squat, 5x5 True Box Jump
Front Squat 4x7 @ 145# + 5x Explosive Broad Jumps
Close Grip Bench 2x11 @ 140#
DB Lat Raise 2x7 @ 30# 
Abs: 2x5 Strict Hanging Leg Raise
Cool-Down: Easy 5:00 Airdyne
••••••••••••••••••••••••••••••••••
#Powerlifting #Gym #Lifting #Training #Fitness #PovertySquat #PersonalTraining #Weights #Squat #Press #Deadlift #BenchPress #JTS #Juggernaut #JuggernautTraining #Gainz #BentOverRow #Strength #MassGain #USAPL #USAPowerlifting #GymJones #GymJonesSalvation #Concept2 #RenaissancePeriodization #OutbreakNutrition #Hypertrophy #OrdoExChaos @outbreaknutrition @zombiesrun_app
🎶 Falling from mortality, Darkness shines the light for me, I'm Death Infinity. 🎶 #Wednesday13  •••••••••••••••••••••••••••••••••• Two really good workouts for the price of one. (Except not really, recovery comes due) Running isn't the best for strength or muscle gain in terms of cardio choices but I need to do it for PT tests, so I'm gonna keep it up. •••••••••••••••••••••••••••••••••• AM: 40:00 Easy #ZombiesRun  PM: Session @ MRV/RPE 7 400m Run, 2x10 Squat + Mobility, 2x5 Jump Squat, 5x5 True Box Jump Front Squat 4x7 @ 145# + 5x Explosive Broad Jumps Close Grip Bench 2x11 @ 140# DB Lat Raise 2x7 @ 30# Abs: 2x5 Strict Hanging Leg Raise Cool-Down: Easy 5:00 Airdyne •••••••••••••••••••••••••••••••••• #Powerlifting  #Gym  #Lifting  #Training  #Fitness  #PovertySquat  #PersonalTraining  #Weights  #Squat  #Press  #Deadlift  #BenchPress  #JTS  #Juggernaut  #JuggernautTraining  #Gainz  #BentOverRow  #Strength  #MassGain  #USAPL  #USAPowerlifting  #GymJones  #GymJonesSalvation  #Concept2  #RenaissancePeriodization  #OutbreakNutrition  #Hypertrophy  #OrdoExChaos  @outbreaknutrition @zombiesrun_app
More #highbar and more #hypertrophy work. Lower back was lit up like a Christmas tree from last workout so I belted up for good measure. Glad I didn't pussy out with the weight. #skwaats #legday #progress #squatsarebadforyourknees #powerlifting #powerbuilding #strengthtraining #strongman #bodybuilding #teamnovastrength @nova_strength
230kg for a single. 5x3 200kg back off.

Want to join the team? Not sure where to start but have access to a gym? We offer online coaching to get you started on the right path! Services include;
✅ One on one weekly consultations
✅ Nutritional coaching
✅ Muscle growth
✅ Fat/weight loss
✅ Powerlifting comp prep
✅ General Strength training

#ascendstrength #ascend_strength #ascendproject #bodybuilding #deadlifts #squats #benchpress #obsidianstrength #powerlifting #strengthtraining #strength #hypertrophy #goodlife #goodlifecs #weightloss #transformation #muscle #fitness #positivity #exercise #onlinecoaching #coach
230kg for a single. 5x3 200kg back off. Want to join the team? Not sure where to start but have access to a gym? We offer online coaching to get you started on the right path! Services include; ✅ One on one weekly consultations ✅ Nutritional coaching ✅ Muscle growth ✅ Fat/weight loss ✅ Powerlifting comp prep ✅ General Strength training #ascendstrength  #ascend_strength  #ascendproject  #bodybuilding  #deadlifts  #squats  #benchpress  #obsidianstrength  #powerlifting  #strengthtraining  #strength  #hypertrophy  #goodlife  #goodlifecs  #weightloss  #transformation  #muscle  #fitness  #positivity  #exercise  #onlinecoaching  #coach 
Did some weird things this morning called cardio and conditioning. 45mins low intensity on the bike finished with 8 rounds of sled push pull. Last round here and im leggy as all hell. Heaps to improve on. -
#searchanddestroy #hypertrophy #volume #nodaysoff #dadstrength #chestday #trusttheprocess #squat #benchpress #deadlift #gym #fitness #squateveryday  #sbd #inzer #titan #powerlifting #powerlifter #powerbuilder #powerliftingaustralia #ipf #homegym #rogueaustralia #DIY #crossfit #weightlifting #pumpingiron
Did some weird things this morning called cardio and conditioning. 45mins low intensity on the bike finished with 8 rounds of sled push pull. Last round here and im leggy as all hell. Heaps to improve on. - #searchanddestroy  #hypertrophy  #volume  #nodaysoff  #dadstrength  #chestday  #trusttheprocess  #squat  #benchpress  #deadlift  #gym  #fitness  #squateveryday  #sbd  #inzer  #titan  #powerlifting  #powerlifter  #powerbuilder  #powerliftingaustralia  #ipf  #homegym  #rogueaustralia  #DIY  #crossfit  #weightlifting  #pumpingiron 
#Repost @marceloscience (@get_repost)
・・・
Tenho visto pelas redes sociais que cada "especialista" responde de forma diferente essa pergunta, mas afinal o que dizem os estudos!
Estudo de Krieger (2010) analisou 55 estudos e utilizou 8 para sua análise.
Os resultados mostraram que o grupo de 4-6 séries por exercício teve em média 80% mais hipertrofia que quem treinou com 1 série.
Já o grupo de 2-3 séries teve 40% mais hipertrofia que o grupo de 1 série.
Sendo assim, se você busca maior hipertrofia e é experiente em treinamento, parece realmente importante treinar com um número maior de séries.
Mas caso seja iniciante, ou não pode ou não quer treinar com maiores volumes, fique tranquilo que também conseguirá ganhos com poucas séries, porém não tão expressivos.
Bons treinos e bons estudos 🙏.
MARQUE QUEM POSSA SE INTERESSAR SOBRE O ASSUNTO E/OU AGREGAR VALOR À DISCUSSÃO
Texto e imagem: @marceloscience #força #marceloscience #treino #single #multiple #sets #musculação #hypertrophy #squat #bodybuilder
Fonte: single vs. multiple sets of resistance exercise for muscle hypertrophy: a meta-analysis, Krieger et al., 2010.
#Repost  @marceloscience (@get_repost) ・・・ Tenho visto pelas redes sociais que cada "especialista" responde de forma diferente essa pergunta, mas afinal o que dizem os estudos! Estudo de Krieger (2010) analisou 55 estudos e utilizou 8 para sua análise. Os resultados mostraram que o grupo de 4-6 séries por exercício teve em média 80% mais hipertrofia que quem treinou com 1 série. Já o grupo de 2-3 séries teve 40% mais hipertrofia que o grupo de 1 série. Sendo assim, se você busca maior hipertrofia e é experiente em treinamento, parece realmente importante treinar com um número maior de séries. Mas caso seja iniciante, ou não pode ou não quer treinar com maiores volumes, fique tranquilo que também conseguirá ganhos com poucas séries, porém não tão expressivos. Bons treinos e bons estudos 🙏. MARQUE QUEM POSSA SE INTERESSAR SOBRE O ASSUNTO E/OU AGREGAR VALOR À DISCUSSÃO Texto e imagem: @marceloscience #força  #marceloscience  #treino  #single  #multiple  #sets  #musculação  #hypertrophy  #squat  #bodybuilder  Fonte: single vs. multiple sets of resistance exercise for muscle hypertrophy: a meta-analysis, Krieger et al., 2010.
Some clips from our workout yesterday! Life in medical school can get incredibly busy but that is NO excuse to not spend time with your significant other! Some things @phoeberaemartin and I do to make sure we get quality time with one another is:
👫Date night every Friday with NO distractions
👫Do our hobbies together. This does NOT mean just your personal hobby. This could involve you sacrificing your time to do something you do not necessarily enjoy to ensure you get to spend time in the presence of the one you love.
👫Do our chores together. Laundry, dishes, ect.
👫Cook our meals together and try to have the majority of our meals together without the television or phones!
💯I am so blessed to have a best friend who loves supports me in everything I do. Such a beautiful journey with my best friend!
Some clips from our workout yesterday! Life in medical school can get incredibly busy but that is NO excuse to not spend time with your significant other! Some things @phoeberaemartin and I do to make sure we get quality time with one another is: 👫Date night every Friday with NO distractions 👫Do our hobbies together. This does NOT mean just your personal hobby. This could involve you sacrificing your time to do something you do not necessarily enjoy to ensure you get to spend time in the presence of the one you love. 👫Do our chores together. Laundry, dishes, ect. 👫Cook our meals together and try to have the majority of our meals together without the television or phones! 💯I am so blessed to have a best friend who loves supports me in everything I do. Such a beautiful journey with my best friend!
Expandimiento de Dorsal.
Con mejor pose y más escuadrado.
#hypertrophy #massgain #bulking #neverfuckingstop
My Journey 👣

Ok...
So I have achieved my first goal which was to lean out (under 200 lbs) naturally to around what I weighed playing football in college...
by changing my diet (plant-based) and altering my training methods. 
Now...
It's time to build my physique, get stronger, and sculpt my frame; therefore, I need to consume the purest and best performance line products I have ever tried to assist with this. 
10 week of Tactical Physique Training...
I am 3 weeks in...
Now that I have my BCAAs & Vegan Protein 
Time to take things to the NEXT LEVEL 💪💪 #Bricks #Physique #Training #Hypertrophy #Fitness #Strength #Performance #IDLife
My Journey 👣 Ok... So I have achieved my first goal which was to lean out (under 200 lbs) naturally to around what I weighed playing football in college... by changing my diet (plant-based) and altering my training methods. Now... It's time to build my physique, get stronger, and sculpt my frame; therefore, I need to consume the purest and best performance line products I have ever tried to assist with this. 10 week of Tactical Physique Training... I am 3 weeks in... Now that I have my BCAAs & Vegan Protein Time to take things to the NEXT LEVEL 💪💪 #Bricks  #Physique  #Training  #Hypertrophy  #Fitness  #Strength  #Performance  #IDLife 
CHEST DAY!!! 120’s on dumbbell bench for another new PR! Wish I could have got video but my photographer and wife @cl3ver_f0xx_143 was pulling spotter duties. Thanks for helping to motivate me, photograph my progress, be my spotter and my lifting partner! #ifbb #hypertrophy #physique #mensphysique #aesthetic #chest #triceps #workout #workoutmotivation #gym #gymlife #couplesfitness #fitness #gains #timeundertension
I still do some bodybuilder things!

#CurlsforErin 4x8-12
DB laterals for that #xframe  4x8-12
And Leg curls for those #babyhams 4x12-15

I was supposed to have 4 more sets of #CurlsforMia but this fucking gym closed at 9p on a Friday 😤

#powerlifting #bodybuilding #naturalbodybuilding #powerbuilder #GoldsGym #hypertrophy #massing #biggernbetter #3dmusclejourney
Grow shoulders Grow!  Strength the high reps, perfect combo for #gainz!  #shoulders #volleyball #volleyballstrong #grow #hypertrophy #hulksmash #purium
Wild Friday night plans: protein cereal ✅ pumping weights ✅ Friday flex ✅ Now to go home and devour some egg breakfast fajitas {for dinner} 😋🍳🌮
Wild Friday night plans: protein cereal ✅ pumping weights ✅ Friday flex ✅ Now to go home and devour some egg breakfast fajitas {for dinner} 😋🍳🌮
New chest vid comin soon for IG and YouTube, click link in bio, comment like subscribe to my channel, stay fit, stay focused... #newbeinfitness #chestday #chestseason #chestpress #benchpress #highvolume #persistent #strength #hypertrophy #lukecage #melanin #ifbbpro #fitexpo #repuation #animosity #trainhard #goodform #bulking #buff #gymshark #ironaddicts #alphamale #houston #tx #lionheart #nutrition #houston #tx #swole #questbar #bangenergy #NGA
New chest vid comin soon for IG and YouTube, click link in bio, comment like subscribe to my channel, stay fit, stay focused... #newbeinfitness  #chestday  #chestseason  #chestpress  #benchpress  #highvolume  #persistent  #strength  #hypertrophy  #lukecage  #melanin  #ifbbpro  #fitexpo  #repuation  #animosity  #trainhard  #goodform  #bulking  #buff  #gymshark  #ironaddicts  #alphamale  #houston  #tx  #lionheart  #nutrition  #houston  #tx  #swole  #questbar  #bangenergy  #NGA 
Bench bench bench ... I have to change my set up  because these benches are too slippery and I keep hitting the hooks 🙃🙃🙃
Bench bench bench ... I have to change my set up because these benches are too slippery and I keep hitting the hooks 🙃🙃🙃
Maryanne pulling 145kg x 6 on block pulls. We find these very effective for her to strengthening the back and the hinge movement without being limited by the legs.

Aspire Pursue Succeed ---------------------------------------------------------
Our gym Iron Strength Sports offers face to face coaching, personalise training programs and supportive environment for strength training. Message us to get started!
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Maryanne pulling 145kg x 6 on block pulls. We find these very effective for her to strengthening the back and the hinge movement without being limited by the legs. Aspire Pursue Succeed --------------------------------------------------------- Our gym Iron Strength Sports offers face to face coaching, personalise training programs and supportive environment for strength training. Message us to get started! ---------------------------------------------------------
🔥😳🔥 EPIC ARM TRANSFORMATION!!!
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Gains on Gainszzz 💪🏻!
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Athlete - .
What do you think 🤔?
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COMMENT BELOW 👇🏻!
Tag a friend ⬇️ below!
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🔹 @alpha_legends
🔥😳🔥 EPIC ARM TRANSFORMATION!!! . Gains on Gainszzz 💪🏻! . Athlete - . What do you think 🤔? . COMMENT BELOW 👇🏻! Tag a friend ⬇️ below! _________________________ 🔹 @alpha_legends
Bench press is the absolute worst and I hate it 
Feeling stronger, still uneven.

#bench #press #benchpress #chest #triceps #strength #training #usapl #a7 #bodybuilding #hypertrophy #gym #fitness #gym #homegym
Week 10 day 5 of #ph3... 5x3 @375 with final set AMRAP... I got 7... very happy with it.  Then @jimmy_quads had a special line up of leg destruction with hack squats (8 reps with 1 sec pause, 8 sec isohold, 8 reps normal was one set) for 5 sets, 5x20 on Eleanor, then single leg leg press, GHR, abductor and adductor. Boneless wings for dinner... #squats #legday #workout #workoutmotivation #gym #gymmotivation #fitness #fitnessmotivation #bodybuilding #powerlifter #powerlifting #hypertrophy #weightlifting #loscampeones
Week 10 day 5 of #ph3 ... 5x3 @375 with final set AMRAP... I got 7... very happy with it. Then @jimmy_quads had a special line up of leg destruction with hack squats (8 reps with 1 sec pause, 8 sec isohold, 8 reps normal was one set) for 5 sets, 5x20 on Eleanor, then single leg leg press, GHR, abductor and adductor. Boneless wings for dinner... #squats  #legday  #workout  #workoutmotivation  #gym  #gymmotivation  #fitness  #fitnessmotivation  #bodybuilding  #powerlifter  #powerlifting  #hypertrophy  #weightlifting  #loscampeones 
Benchity bench bench bench! Not sure if allergies or a cold or both, feeling particularly feeble this morning which is just super with all these reps 🤧#hypertrophy #latinformycoachistryingtokillme #deathbyreps #suckitupbuttercup #girlswhopowerlift #kickyourownarse #headstrong
Personally, I would rather overtrain, than leave the gym knowing I had more fuel left to push. Might sound like broscience, but average effort leads to average results. Test the waters, bend the rules, observe the changes..prosper forward.
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My largest focus nowadays, is working muscles 2-3x a week as opposed to once. Push/Pull/Legs split repeated twice a week, with full body "pump days Sundays". You never know until you try 🤘. Have a great weekend.
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#flexfriday #transformphysique #friday #go110 #asseenincolumbus #alphalete #pushthelimits #overtrain #hypertrophy #bodybuilding
Personally, I would rather overtrain, than leave the gym knowing I had more fuel left to push. Might sound like broscience, but average effort leads to average results. Test the waters, bend the rules, observe the changes..prosper forward. - My largest focus nowadays, is working muscles 2-3x a week as opposed to once. Push/Pull/Legs split repeated twice a week, with full body "pump days Sundays". You never know until you try 🤘. Have a great weekend. . . . . . . #flexfriday  #transformphysique  #friday  #go110  #asseenincolumbus  #alphalete  #pushthelimits  #overtrain  #hypertrophy  #bodybuilding 
Your hesitation speaks to me louder then a million words per minute 💯
Your hesitation speaks to me louder then a million words per minute 💯
Today I ate a bunch of food on the go: protein bars, turkey jerky, chocolate, peanut butter, egg sandwich, and loads of water. It wasn't perfect eating (because surprise there is no such thing and you should run from anyone telling you there is). I wasn't always able to eat on the run like this- not without freaking da fuc out that I was messing up my healthy eating, derailing progress and results, etc. That mentality just doesn't jive anymore and doesn't work for my lifestyle, I need and created a nutritional framework that DOES support eating on the go while still working towards our goals of weight loss or physique change. At least 50 women have signed up to learn the strategies and tools that set people up for long term success in their eating but there's still a spot for you. Come sit with us - I got you. Grab your spot @findyourstrongwithsara before sign-ups close Sunday nite - the challenge starts Monday!! 👏💪🏽🙌🏻#savetimestaysatisfied #mindandbody #moderation #moderationnotdeprivation #satisfaction #diet #nutrition
Today I ate a bunch of food on the go: protein bars, turkey jerky, chocolate, peanut butter, egg sandwich, and loads of water. It wasn't perfect eating (because surprise there is no such thing and you should run from anyone telling you there is). I wasn't always able to eat on the run like this- not without freaking da fuc out that I was messing up my healthy eating, derailing progress and results, etc. That mentality just doesn't jive anymore and doesn't work for my lifestyle, I need and created a nutritional framework that DOES support eating on the go while still working towards our goals of weight loss or physique change. At least 50 women have signed up to learn the strategies and tools that set people up for long term success in their eating but there's still a spot for you. Come sit with us - I got you. Grab your spot @findyourstrongwithsara before sign-ups close Sunday nite - the challenge starts Monday!! 👏💪🏽🙌🏻#savetimestaysatisfied  #mindandbody  #moderation  #moderationnotdeprivation  #satisfaction  #diet  #nutrition 
#Repost @marceloscience (@get_repost)
・・・
Esses dois exercícios são muito utilizados para trabalhar peito e braço, mas qual gera mais hipertrofia?
Em recente estudo de Kikuche (2017), foi comparado o efeito desses 2 exercícios em pessoas que treinaram com carga leve/moderada até a falha muscular.
Foi avaliada hipertrofia de peitoral, tríceps e bíceps.
Os resultados mostraram que NÃO houve diferença significativa entre os grupos.
Indicando que, se treinarmos até a falha, ambos os exercícios são excelentes para ganhos de massa muscular. 
Bons treinos e bons estudos 🙏
MARQUE QUEM POSSA SE INTERESSAR SOBRE O ASSUNTO E/OU AGREGAR VALOR À DISCUSSÃO
Texto e imagem: @marceloscience #força #marceloscience #treino #single #multiple #sets #musculação #hypertrophy #squat #bodybuilder
Fonte: Low-load bench press and push up induce similar muscle hypertrophy and strength gain. Kikuche et al., 2017.
#Repost  @marceloscience (@get_repost) ・・・ Esses dois exercícios são muito utilizados para trabalhar peito e braço, mas qual gera mais hipertrofia? Em recente estudo de Kikuche (2017), foi comparado o efeito desses 2 exercícios em pessoas que treinaram com carga leve/moderada até a falha muscular. Foi avaliada hipertrofia de peitoral, tríceps e bíceps. Os resultados mostraram que NÃO houve diferença significativa entre os grupos. Indicando que, se treinarmos até a falha, ambos os exercícios são excelentes para ganhos de massa muscular. Bons treinos e bons estudos 🙏 MARQUE QUEM POSSA SE INTERESSAR SOBRE O ASSUNTO E/OU AGREGAR VALOR À DISCUSSÃO Texto e imagem: @marceloscience #força  #marceloscience  #treino  #single  #multiple  #sets  #musculação  #hypertrophy  #squat  #bodybuilder  Fonte: Low-load bench press and push up induce similar muscle hypertrophy and strength gain. Kikuche et al., 2017.
#Repost @marceloscience (@get_repost)
・・・
Esses dois exercícios são muito utilizados para trabalhar peito e braço, mas qual gera mais hipertrofia?
Em recente estudo de Kikuche (2017), foi comparado o efeito desses 2 exercícios em pessoas que treinaram com carga leve/moderada até a falha muscular.
Foi avaliada hipertrofia de peitoral, tríceps e bíceps.
Os resultados mostraram que NÃO houve diferença significativa entre os grupos.
Indicando que, se treinarmos até a falha, ambos os exercícios são excelentes para ganhos de massa muscular. 
Bons treinos e bons estudos 🙏
MARQUE QUEM POSSA SE INTERESSAR SOBRE O ASSUNTO E/OU AGREGAR VALOR À DISCUSSÃO
Texto e imagem: @marceloscience #força #marceloscience #treino #single #multiple #sets #musculação #hypertrophy #squat #bodybuilder
Fonte: Low-load bench press and push up induce similar muscle hypertrophy and strength gain. Kikuche et al., 2017.
#Repost  @marceloscience (@get_repost) ・・・ Esses dois exercícios são muito utilizados para trabalhar peito e braço, mas qual gera mais hipertrofia? Em recente estudo de Kikuche (2017), foi comparado o efeito desses 2 exercícios em pessoas que treinaram com carga leve/moderada até a falha muscular. Foi avaliada hipertrofia de peitoral, tríceps e bíceps. Os resultados mostraram que NÃO houve diferença significativa entre os grupos. Indicando que, se treinarmos até a falha, ambos os exercícios são excelentes para ganhos de massa muscular. Bons treinos e bons estudos 🙏 MARQUE QUEM POSSA SE INTERESSAR SOBRE O ASSUNTO E/OU AGREGAR VALOR À DISCUSSÃO Texto e imagem: @marceloscience #força  #marceloscience  #treino  #single  #multiple  #sets  #musculação  #hypertrophy  #squat  #bodybuilder  Fonte: Low-load bench press and push up induce similar muscle hypertrophy and strength gain. Kikuche et al., 2017.
9.22.17 Felt great today (which is surprising since I was sick yesterday). I had an amazing #leg and #shoulder workout. Check out the full workout at @smforfit 
#iam1stphorm #1stphorm #freeworkout #gym #lift #hypertrophy #bodybuilding  #personaltrainer #fitwomen #fitnesswomen #gains #leggains #shouldergains
#Repost from @marceloscience by @quicksave.app
・・・
Esses dois exercícios são muito utilizados para trabalhar peito e braço, mas qual gera mais hipertrofia?
Em recente estudo de Kikuche (2017), foi comparado o efeito desses 2 exercícios em pessoas que treinaram com carga leve/moderada até a falha muscular.
Foi avaliada hipertrofia de peitoral, tríceps e bíceps.
Os resultados mostraram que NÃO houve diferença significativa entre os grupos.
Indicando que, se treinarmos até a falha, ambos os exercícios são excelentes para ganhos de massa muscular. 
Bons treinos e bons estudos 🙏
MARQUE QUEM POSSA SE INTERESSAR SOBRE O ASSUNTO E/OU AGREGAR VALOR À DISCUSSÃO
Texto e imagem: @marceloscience #força #marceloscience #treino #single #multiple #sets #musculação #hypertrophy #squat #bodybuilder
Fonte: Low-load bench press and push up induce similar muscle hypertrophy and strength gain. Kikuche et al., 2017. #InstaSaveApp #QuickSaveApp
#Repost  from @marceloscience by @quicksave.app ・・・ Esses dois exercícios são muito utilizados para trabalhar peito e braço, mas qual gera mais hipertrofia? Em recente estudo de Kikuche (2017), foi comparado o efeito desses 2 exercícios em pessoas que treinaram com carga leve/moderada até a falha muscular. Foi avaliada hipertrofia de peitoral, tríceps e bíceps. Os resultados mostraram que NÃO houve diferença significativa entre os grupos. Indicando que, se treinarmos até a falha, ambos os exercícios são excelentes para ganhos de massa muscular. Bons treinos e bons estudos 🙏 MARQUE QUEM POSSA SE INTERESSAR SOBRE O ASSUNTO E/OU AGREGAR VALOR À DISCUSSÃO Texto e imagem: @marceloscience #força  #marceloscience  #treino  #single  #multiple  #sets  #musculação  #hypertrophy  #squat  #bodybuilder  Fonte: Low-load bench press and push up induce similar muscle hypertrophy and strength gain. Kikuche et al., 2017. #InstaSaveApp  #QuickSaveApp 
TGIF!!!! Happy Friday everyone! Don't forget Tomorrow morning open  gym from 7am-9:30am 1420 Freitas Park, Turlock, CA. 95380

#riva #strength #conditioning #strengthtraining #rivalfamily #fitfam #tgif #favoriteplace #humbleddaily #hypertrophy #progression #shoulders #olympiclifting
9.22.17 Felt amazing today, which was surprising since I was sick yesterday. Had an awesome #legs and #shoulders day! Two of my favorite things to lift ❤️
Legs and Shoulders: 
10min sprint intv
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Single leg press 3x15ea
Curtesy lunges 3x15ea
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Military press 3x12
Arnold press 3x8
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Hip bridges 3x15
Abduction 3x20
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Lateral raises 3x10ea
DB external rot 3x15ea
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Leg extension variety 3x20 of ea
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10min sprint intv
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#iam1stphorm #1stphorm #legday #shoulderday #lift #fitness #heath #fit #fitwomen #fitnesswomen #bodybuildig #bootygains #shouldergains #gains #hypertrophy #liftheavy
9.22.17 Felt amazing today, which was surprising since I was sick yesterday. Had an awesome #legs  and #shoulders  day! Two of my favorite things to lift ❤️ Legs and Shoulders: 10min sprint intv . Single leg press 3x15ea Curtesy lunges 3x15ea . Military press 3x12 Arnold press 3x8 . Hip bridges 3x15 Abduction 3x20 . Lateral raises 3x10ea DB external rot 3x15ea . Leg extension variety 3x20 of ea . 10min sprint intv . #iam1stphorm  #1stphorm  #legday  #shoulderday  #lift  #fitness  #heath  #fit  #fitwomen  #fitnesswomen  #bodybuildig  #bootygains  #shouldergains  #gains  #hypertrophy  #liftheavy 
#treinodojax #trainingJax 
Instagram @jax_oliveira_personal 
Fruto de muito trabalho e dedicação tenho a honra de apresentar um pouco de como são os treinos intensos da preparação dos atletas @jonasm0lina categoria Men's Physique e @barone_luana categoria Wellness 
#jax_oliveira_personal
#dieta @tatigpinto
Créditos da filmagem @juubajnr
#treinodojax #trainingJax

#gym #hipertrofia #muscle #bodybuildinglifestyle #bodybuilding #bodybuilder #insano #nãoaopadrão #fábricademonstros #zicamemo #13memo #gohardorgohome #levelup #hard #up #levelup #treino #treinamentopersonalizado #saúde #condicionamento #insane #hypertrophy #força #foco #fé #GOD #legday
#treinodojax  #trainingJax  Instagram @jax_oliveira_personal Fruto de muito trabalho e dedicação tenho a honra de apresentar um pouco de como são os treinos intensos da preparação dos atletas @jonasm0lina categoria Men's Physique e @barone_luana categoria Wellness #jax_oliveira_personal  #dieta  @tatigpinto Créditos da filmagem @juubajnr #treinodojax  #trainingJax  #gym  #hipertrofia  #muscle  #bodybuildinglifestyle  #bodybuilding  #bodybuilder  #insano  #nãoaopadrão  #fábricademonstros  #zicamemo  #13memo  #gohardorgohome  #levelup  #hard  #up  #levelup  #treino  #treinamentopersonalizado  #saúde  #condicionamento  #insane  #hypertrophy  #força  #foco  #fé  #GOD  #legday