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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Another helpful post by @pheasyque. Most people perform the dumbbell shoulder press with their arms at a 90 degree angle. It’s not necessarily wrong but if you do it that way, your chest is more likely to fall forward and it’s more difficult to keep your shoulder blades tucked back. I did them this way for years and never really felt my shoulders were being worked that well. If you bring your elbows in more, it’s easier to keep your chest up and shoulder blades tucked back. You’ll probably feel it more in your shoulders this way. I also like to do Arnold presses because there is a greater range of motion and I find the movement triggers a mental cue for me to keep my elbows tucked in.
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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 #shoulders #delts #gym #workout #exercise #workouttips #exercisetips

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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So first off, I am not an apple cider vinegar hater. I actually take it everyday and have for years. However, people seem to think it’s some magical potion that can do everything from melting fat to curing diseases. If you’re taking it with the hope that you will lose fat, you’ll be disappointed. I personally take it because I’ve noticed it really helps my immune system. That’s pretty much all I notice. Will it help with some of the other issues that some people claim? Perhaps it might help. It doesn’t hurt to take it as I see no negative effects other than destroying your enamel so it’s a good idea to dilute it and use a straw. Just don’t expect a miracle.
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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 #losefat #burnfat #weightloss #diet #diettips #nutrition

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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Tricep pushdowns are one of my go to tricep isolation exercises. There are various attachments you can use including this rope. I prefer the rope when I’m doing higher reps because it really enables you to get a strong contraction in your tricep at the bottom when you spread the rope. This will also emphasize the medial head of the tricep a bit more compared with a bar attachment or if you choose not to spread the rope although any tricep pushdown will still hit both heads. Try holding it for a second for an extra burn.
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Video credit goes to my man Hammad @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 #igfitness #fitness #triceps #workout #exercise #exercisetips #workouttips #gym

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 tricep has three heads including the lateral head, the long head, and the medial head. Although you can emphasize different heads with different variations of exercises, all three heads will be involved to some extent in tricep exercises. Additionally, if you’re focusing on plenty of compound movements such as chest presses and shoulder presses, you’ll already be getting a good amount of tricep work.
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The lateral head is the most visible head. Tricep pushdowns with a bar primarily hit it. Dips are another exercise for this head. The long head is the back portion of the tricep which is primarily hit with overhead exercises. The medial head is the least visible and sits right below the long head. Tricep pushdowns with a rope, instead of a bar emphasize it a bit more although any tricep pushdown will still hit both heads.
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Overall, all three heads have a similar function so you’re probably already hitting each to some extent. If you find one area is lagging, you could look to incorporate more exercises for that head.
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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 #bodybuilding #gainmuscle #buildmuscle #triceps #biceps #workout #gym #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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The actual process to build muscle is not overly complicated. The most difficult part is being patient and accepting the fact that it takes time.
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First, ditch the body part splits. I’ve discussed this in a ton of posts recently so I’m not going to go into much detail in this post but training body parts more often as a natural lifter will yield better results.
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Second, commit yourself to staying in a caloric surplus for a minimum of 6 months. Like I said, gaining muscle takes time and if you alternate between bulking and cutting too often you will really be spinning your wheels. I was very guilty of this. At the first sign of some fat gain I wanted to cut. Building muscle requires a caloric surplus and a caloric surplus will yield some fat gain. Accept this, suck it up, and keep your surplus at around 300 calories to keep that fat gain to an absolute minimum.
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Third, there are supplements that can help you but they will only be useful if you’re doing the “big three” correctly (training, diet, recovery). No supplement will help you gain muscle if you’re following an awful routine, not eating enough, and not sleeping enough.
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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 #bulking #buildmuscle #gainmuscle #losefat #weightloss #fatloss

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’ve been seeing lot of “fake natty” debates recently so I wanted to repost this to provide some perspective on what can be achieved naturally and how much more is possible than what too many people seem to believe. (That mustache is also epic.) The guy on the left is Bobby Pandour during the early 1900's BEFORE steroids were even in existence. This guy was 100% natural and there's really no debating that. On the right is myself, over 100 years later, also natural. We look pretty similar. Think about all of the advances in training and nutrition just over the last few years alone: intermittent fasting, macros, higher frequency training, etc. Now think about how much training and nutrition changed over the last 100 years. This guy was not eating optimally or training optimally yet still had a very impressive physique. If he was in existence today applying modern approaches, I bet he would blow the physique in this picture away...naturally if he chose to remain that way.
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You can achieve a very impressive physique naturally. I get so many messages from guys who are discouraged after only 3-6 months. This takes time. It is disappointing to see how little some people think they can achieve without assistance. If a guy from the 1900's can look like that without optimal training and nutritional information, then you can look good with all of the knowledge we have today.
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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 #natty #workout #gym #bodybuilding #motivation #transformation #gainmuscle #buildmuscle #losefat #burnfat #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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Here’s a helpful post from @equalution showing the nutrition info for different cuts of chicken. I’m a breast man myself because it’s high in protein and low in fat. I prefer to choose leaner meats and then add fats to the meals by adding foods like guacamole or cheese to it. However, there is nothing wrong with selecting a higher fat/lower protein chicken source like drumsticks or wings. Those aren’t my preferences since I like the breast the best but if you enjoy it and hit your macros at the end of the day, you’ll be ok 👍🏼.
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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 #chicken #protein #mealprep #nutrition #diettips #calories #macros

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 follow up to a recent post I made discussing another three myths that exist in fitness.
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You cannot “tone” a muscle. A muscle will look leaner by losing fat. You lose fat by controlling your diet and eating in a caloric deficit. Generally, you should lift as heavy as you had been prior to cutting in order to preserve as much muscle as possible. Suddenly lifting light weights is a good way to lose some muscle while dieting.
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Static stretching should be done AFTER not BEFORE lifting (or off days). You should warm up and do some mobility work/dynamic stretching prior to lifting but save the static stretching for after as doing it prior can actually weaken your performance.
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Free weights are great and have a lot of benefits but that doesn’t mean machines must be avoided. Some machines can be very effective and if you find a machine you like, you shouldn’t avoid it because you think it makes you less hardcore. A combination of free weights and machines is probably your best bet.
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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 #gym #workout #workouttips #gainmuscle #buildmuscle

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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Most people do calves at the end of leg day when they are exhausted so it’s natural to want to rush through them. However, if you are currently a member of #teamnocalves and want to come join me on #teamcalves then you need to train your calves correctly. Don’t bounce at the bottom and rush the reps. Instead, focus on the stretch at the bottom and the squeeze at the top. You already made it through squats by this point. Just focus for a few extra minutes before you wrap up your leg workout 💪🏼.
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Video edit by my friend @muscleengineered. Give him a follow to show 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 #igfitness #fitness #gym #workout #workouttips #calves #exercisetips #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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So, what's more important? Your workout routine or your diet? BOTH!
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I often see people throw around numbers such as diet dictates 83.2737% of your results while your routine is 16.7273%. I don’t really see a point in trying to place a number on how important each aspect is since you should be focusing on both equally.
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Both are important. Training provides the stimulus you need to grow if you’re bulking or maintain muscle if you’re cutting. Your diet will dictate whether you are actually eating enough to be gaining muscle or in a caloric deficit to be losing fat. Simply put, they’re both important and if either is off, your results will be suboptimal. They say that abs are made in the kitchen. However, I don’t think that’s completely accurate unless you do planks on your kitchen counter...which I’ve done...multiple times 🤨.
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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 #losefat #buildmuscle #gainmuscle #workout #exercise #gym #diet #nutrition #fatloss #weightloss #loseweight #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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We all want big biceps. Just like bench press is the lift non lifters always ask about, biceps are the muscle we always get asked to flex 💪🏼. Here’s my advice for developing biceps.
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First, don’t have an “arms” day. Your biceps don’t need to be trained for an hour. They’re a tiny muscle and just a couple of exercises 2-3 times per week will give you better results than trying to blast them once per week.
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Second, there are no exercises you should feel like you have to do for biceps. Barbell curls are looked at as the king of bicep exercises. I never really felt them much though. Cable curls don’t sound as hardcore but I have a much better feel for them. Go with the exercises where you feel the best mind muscle connection and not necessarily the one you think you have to do.
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Lastly, you’re not going to have big biceps if everything else is small. Don’t lose sight of trying to develop your entire body. If you do that, your biceps will grow. On the other hand, if you only focus on biceps and neglect everything else, you probably won’t get great results and even if you did, you’d look funny with big biceps and nothing else 😂.
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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 #workout #gym exercise #igfitness #fitness #bodybuilding #biceps #triceps #gainmuscle #buildmuscle

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