apfau apfau

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Adam Pfau  🔹Natural Pro Bodybuilder 🔹Training Tips, Diet Hacks, Laughs😁 📧Online Coaching 📧 🎥YT:Pfau Fitness ⬇️Beginner Diet/Training Ebook⬇️

Need help with setting up your diet and routine for your goals? Check out my ebook by clicking the link in my bio 💪🏼.
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Dumbbell rows used to be my least favorite back exercise. I always felt them in my arms, shoulders, and traps but not my back. Once I fixed my form, they moved into my top 3 favorite back exercises.
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You should grab the dumbbell but let your arm hang a bit and focus on retracting your scapula before trying to just grip it and rip it towards you. Otherwise, you will use mostly arms, traps and rear delts instead of your back. Further, do not hyperextend your neck but keep it neutral. Make sure your lower back is tight and then row the dumbbell more towards your hip/rib area instead of straight up. Going straight up towards your chest will engage more of your traps and shoulders and less of your lats. You can do these leaning on a bench or leaning on the dumbbell rack...whichever is more comfortable for you.
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Video edit was done by my friend @muscleengineered. Go give him a follow 😁.
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If you’re interested in working with me 1 on 1 for a custom plan tailored to your goals, send me an email for more information on online coaching 💪🏼.
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#pfaufitness #rows #gym #exercise #exercisetips #workout #fitness #igfitness #gainmuscle #buildmuscle

Need help with setting up your diet and routine for your goals? Check out my ebook by clicking the link in my bio💪🏼.
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I prefer to use a low/no calorie cooking spray over any oil when cooking in order to save calories. Cooking sprays don’t actually have 0 calories. They have 0 calories for a 1/3 second spray and none of us use that little. However, even if it’s not actually 0 calories, it’s significantly less than oil and you’ll still be saving a lot of calories.
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I actually used regular Pam made with canola oil for a while. I never really thought much of it. However, you’re better off avoiding canola oil when possible. Canola oil is marketed as healthy but it goes through an extensive process and most canola oil is genetically modified, refined, and partially hydrogenated to increase its stability. When you see partially hydrogenated oil, that means trans fat (the worst kind of fat). Although the amount in cooking spray is minimal, I see no benefit to using it and I now go with this olive oil spray, avocado spray, or coconut spray.
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If you’re interested in working with me 1 on 1 for a custom plan tailored to your goals, send me an email for more information on online coaching 💪🏼.
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#pfaufitness #fitness #igfitness #buildmuscle #losefat #fatloss #weightloss #igfitness #gainmuscle #calories #nutrition #diet

Need help with setting up your diet and routine for your goals? Check out my ebook by clicking the link in my bio 💪🏼.
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Very helpful post from my friend @meowmeix. A common misconception is that there are certain foods that should be eaten to gain muscle and certain foods for fat loss. The actual foods you eat depending on your goals does not need to drastically change. Rather, the portions of those foods should change. Here are 3 meals and a snack showing how food portions can be tweaked depending on your goals.
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Breakfast Fat Loss: 2 eggs + 2 egg whites, 1/4 avocado, 1/2 cup cherry tomatoes + 1/4 cup mushrooms + 1/4 cup asparagus sautéed + 1 piece Ezekiel toast.
Breakfast Muscle Gain: Added 2 eggs, + 1/4 avocado, + 1 tbsp peanut butter.
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Lunch Fat Loss: 4oz chicken, 1 sweet potato, 1 cup broccoli.
Lunch Muscle Gain - Added 2oz chicken, added 1 banana + 1 tbsp peanut butter.
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Dinner Fat Loss: 4oz wild salmon, 1 cup cauliflower rice, 1 cup mushrooms + 1 cup kale sautéed in 1 tsp olive oil.
Dinner Muscle Gain: Added 2oz salmon, subbed in 1 cup rice for 1 cup cauliflower.
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Snack Fat Loss : 1 cup strawberries + 25g chocolate.
Snack Muscle Gain: 1 cup strawberries + 1 medium banana + 45g chocolate.
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If you’re interested in working with me 1 on 1 for a custom plan tailored to our goals, send me an email for more information on online coaching 💪🏼.
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#pfaufitness #fitness #igfitness #buildmuscle #gainmuscle #losefat #fatloss #macros #diet #iifym #flexibledieting #nutrition #calories

Need help with setting up your diet and routine for your goals? Check out my ebook by clicking the link in my bio 💪🏼.
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The belief that eating carbs at night directly results in fat gain is one of those fitness myths that needs to go away. Eating carbs at night does not automatically cause them to be stored as fat. If you’re in a caloric deficit, you will lose fat regardless of when you eat your carbs. If you work out at night, you probably should be eating a decent amount of your carbs at night. If you work out during the day, then you probably want to have more carbs closer to your workout. However, that’s strictly for performance benefits and if you choose to eat them at night instead, it won’t have a negative impact on body composition.
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If you’re interested in working with me 1 on 1 for a custom plan tailored to your goals, send me an email for more information on online coaching 💪🏼.
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#pfaufitness #fitness #igfitness #gainmuscle #buildmuscle #carbs #calories #nutrition #losefat #fatloss #loseweight #weightloss

Need help with setting up your diet and routine for your goals? Check out my ebook by clicking the link in my bio💪🏼.
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Hammer curls are an excellent exercise to hit the brachialis which is technically a distinct muscle from your bicep. It sits somewhere in between your bicep and tricep. However, when you develop your brachialis, your arm will look thicker. It will also contribute to your biceps appearing larger since the brachialis sort of pushes up against the bicep. Hammer curls train the brachialis as well as your forearms.
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It’s very common for people to do “cheat curls” on these where they use awful form and heavy weights. Hammer curls are an isolation exercise and you should control the weight to make sure you’re actually hitting the correct muscle. Doing each arm simultaneously will reduce the rest time between reps for each arm to give you a more effective workout. You are also less likely to swing and use momentum when you do both arms together. It also saves time 😉.
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Video edit done by my friend @muscleengineered. Go give him a follow and show him some support 💪🏼.
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If you’re interested in working with me 1 on 1 for a custom plan tailored to your goals, send me an email for more information on online coaching 💪🏼.
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#pfaufitness #hammercurls #curls #fitness #gym #workout #exercise #igfitness #biceps #forearms #gainmuscle #buildmuscle

Need help with setting up your diet and routine for your goals? Check out my ebook by clicking the link in my bio 💪🏼.
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Legs...everyone’s favorite right? 😁. Our legs are essentially half of our body yet most people seem to do more weekly sets for their biceps instead 🤔.
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The most effective leg exercises are compound exercises which means they don’t hit just one area of your leg. For example, squats are the king of quad exercises. However, squats also hit your glutes and hamstrings to some extent. Swipe left for a good graphic by @strengthwithsam showing different squat variations. Lunges can be tweaked to emphasize more quads or more glutes/hamstrings but however you do them, they will hit everything. Leg presses are solid as well.
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The exercises that are more hamstring specific are Romanian deadlifts (or stiff leg deadlifts which are similar), glute ham raises, and leg curls (seated or lying).
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Calves are pretty straight forward. I like to do standing calf raises one day during the week and seated on another. If you don’t have calf raise machines at your gym, you can do them on a leg press.
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Although glutes are not specifically mentioned here, your glutes will be hit with just about all of these (squats, lunges, leg presses, deadlifts, glute ham raises in particular). The only other glute specific exercise I would recommend are hip thrusts.
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If you’re interested in working with me 1 on 1 for a custom plan tailored to your goals, send me an email for more information on online coaching 💪🏼.
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#pfaufitness #igfitness #fitness #gainmuscle #buildmuscle #workout #gym #quads #squats #calves #exercise

Need help with setting up your diet and routine for your goals? Check out my ebook by clicking the link in my bio 💪🏼.
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Helpful post from my friend @pheasyque. I often get asked for some effective stretches as well as dealing with shoulder pain so hopefully this helps some of you.
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There are many possible causes of shoulder pain. A big one is shoulder impingement and internal rotation. One of the potential causes of internal rotation and shoulder pain is having tight lats since the lats connect at the front part of the shoulder. If tight lats are one of your issues, give these a try for 3-4 sets of 15 seconds each. They can be performed everyday or as often as you’d like.
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If you’re interested in working with me 1 on 1 for a custom plan tailored to your goals, send me an email for more information on online coaching 💪🏼.
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#pfaufitness #igfitness #fitness #gainmuscle #buildmuscle #workout #losefat #weightloss #fatloss #stretching #mobility

Need help with setting up your diet and routine for your goals? Check out my ebook by clicking the link in my bio 💪🏼.
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Here is a 6 year transformation right in the middle of my lifting journey. The picture on the left was about 3 years in and the picture on the right was about 4 years ago (thanks Adam, I can do math).
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I like this comparison because I’m roughly the same body fat percentage in both so it’s easy to see the difference. These were the years where I made the most progress. I had finally figured out what worked and what was nonsense and put together a solid routine and diet for myself. The result was about 20 pounds of muscle over 6 years which isn’t too bad considering I was no longer a beginner and also spent a lot of time in a caloric deficit since I competed 3 times in those 6 years.
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If you’re interested in working with me 1 on 1 for a custom plan tailored to your goals, send me an email for more information on online coaching 💪🏼.
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#pfaufitness #igfitness #fitness #diet #nutrition #diettips #transformationtuesday #transformation #losefat #weightloss #burnfat #gainmuscle #buildmuscle

Need help with setting up your diet and routine for your goals? Check out my ebook by clicking the link in my bio💪🏼.
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Calves are one of the toughest body parts to develop. Part of the reason is they are fairly dependent on your genetics (to a higher degree than most muscles in my opinion) and they also get trained incorrectly. I'd like to think I have pretty decent calves so I'll share 3 tips on what has helped me the most. Number 3 is the most crucial.
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1. Frequency: Train your calves at least 2-3 times per week with 4-8 sets each workout. You can even do calves at the end of every single workout. Your calves are used to a heavy workload since you've been walking on them your whole life. They can handle the work and you won't be overtraining them.
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2. Form: Make sure you are actually using your calves when you do calf raises. Slow and controlled on the way down and pause for a second at the top. No bouncing or using momentum. Your calves are a small muscle and it's very easy to cheat and take the emphasis off them by letting your ego get in the way. People care about how much you bench, not how much you calf raise.
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3. **Huge Drop Sets**: This is the single technique that has helped my calves the most. On your last set of calf raises, choose a weight you can hit for 8-10 reps. Do a drop set and on the drop set count 3 second negatives and pause for a second at the top of each rep. Go to failure and then do another drop set doing the same thing. Do 3 or 4 of these drop sets with the 3 second negatives and 1 second pause at the top with each set to failure. The set should take 4-5 minutes, your calves will be burning, and it will be the sickest pump you've ever gotten. Do this at least twice per week and your calves will grow. There is an old video on my YouTube channel where I explain this one if you need a visual explanation.
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If you’re interested in working with me 1 on 1 for a custom plan tailored to your goals, send me an email for more information on online coaching 💪🏼.
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#pfaufitness #fitness #igfitness #workout #gym #calves #gainmuscle #buildmuscle #exercise #legday

Need help with setting up your diet and routine for your goals? Check out my ebook by clicking the link in my bio 💪🏼.
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Everyone wants to gain muscle as fast as possible but if you try to rush the process, you’re going to get fat. If you’re a complete beginner, you should aim for 2-3 pounds per month. If you’re an intermediate, 1-2 pounds a month is good. If you’re more advanced, 1 pound is more appropriate.
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First, you should focus your diet on mostly healthy foods and not junk. It’s ok to incorporate some junk but don’t fall into the trap of thinking that bulking means eating garbage. I like an 85/15 split or 90/10.
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Second, focus on compound lifts. You can include isolation exercises as well but developing your overall strength on the main compounds is your best bet to gain overall size and strength.
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Third, get enough sleep. Most people need somewhere between 6 and 9 hours. Sleep is our most powerful recovery tool and that is when your body repairs itself. Getting adequate sleep is a more powerful testosterone booster than any supplement.
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If you’re interested in working with me 1 on 1 for a custom plan tailored to your goals, send me an email for more information on online coaching 💪🏼.
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#pfaufitness #fitness #workout #bulking #diet #diettips #gainmuscle #dirtybulk #gym #nutrition #iifym

For all of my new followers and those of you who weren’t aware, I wrote an ebook last year. (Click the link in my bio to view a free preview and swipe left on this post to see some sneak peeks and what some people have had to say about it ). The goal of this book is to allow you to bypass that initial confusion and frustration stage when you first get into working out and dieting. We've all been there where we have no idea what the best routine or diet to follow is and we hear different opinions from everyone. This will get you on your way to seeing results. The positive feedback I have received from a lot of you has been incredible and if you have purchased it and found it helpful, feel free to send me a DM with your feedback and progress😁.
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Topics include:
1. How To Figure Out Macros
2. 10 Things I Wish I Knew When I Started Lifting
3. Deciding Whether To Bulk or Cut
4. How To Bulk Correctly
5. How To Cut Correctly
6. Sample Diet Plan
7. Recommended Foods
8. Flexible Dieting/IIFYM Explained
9. How To Adjust Calories When You Stall
10. Recommended Workout Routines
11. Sample Workout Routines
12. Cardio Recommendations
13. Supplement Recommendations
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Additionally, if you purchase the book you can email me or DM me any questions and I'll be happy to help.

Need help with setting up your diet and routine for your goals? Check out my ebook by clicking the link in my bio 💪🏼.
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Are you effectively hitting your shoulders with the dumbbell shoulder press? The most common mistake on these is using a shortened range of motion. The lockout uses mostly triceps. Your shoulders are more engaged at the bottom half of the rep. If you’re stopping at parallel, you’re not fully stimulating your shoulders. While I wouldn’t say hitting the dumbbells together at the top is necessarily incorrect, it’s definitely not helpful. When the dumbbells bounce off of each other, your set will be thrown off a little. Focus on keeping your arms in line with your shoulders and bringing your arms below 90 degrees to fully engage your shoulders.
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Video edit done by my friend @muscleengineered. Go give him a follow 💪🏼.
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If you’re interested in working with me 1 on 1 for a custom plan tailored to our goals, send me an email for more information on online coaching 💪🏼.
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#pfaufitness #fitness #igfitness #buildmuscle #gainmuscle #delts #shoulders #shoulderpress #workout #exercise #gym

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