[PR] Gain and Get More Likes and Followers on Instagram.

brightman_ brightman_

742 posts   2063 followers   537 followings

Joe Brighty  πŸ•° 24 πŸ‡¬πŸ‡§ South London πŸ’» Online Physique Coach πŸ”² G Y M V E R S U S - JOE10 πŸ† UKBFF Champ - 🌎 IFBB Finalist πŸ“Ή YOUTUBE πŸ‘‡πŸ½

https://youtu.be/v7S7eR1DBfc

All the Arnold's shots are bringing back memories man.. big time. 😎
_
On the left you have your perfect example of how not to move on from a show. I got into my best condition of my life and then managed to get like that in 28 days ☹️ crazy isn't it.
_
On the right is the same, drug-free body, but 8 weeks of low calories and HIGH output later.. not to mention the absolute mountain of misery that comes with that.
_
Let me give you some tips
_
1️⃣ DONT spend a whole week binging. It's not good for your mind or your body.
2️⃣ DONT relax all training. Train very hard and keep your cardio level, especially if you need to reach better condition (most of you, me too!)
3️⃣ DO plan your post show period. At LEAST the week after. Having structure will help no end.
_
The worst thing is when the big climax happens and then you have nothing to concentrate on or look forward to.
_

Dropping my pm #flexfriday and I wanted to discuss how you might go about getting bigger arms.
_
Well much like any other part of your body, you'll need to be in a calorie surplus, and you'll need to be progressively overloading every exercise.
_
But here are some things to consider if you really feel you need to grow your arms:
1️⃣ training them at the end of your back/pull or chest/push days is NOT going to be optimal. They'll already have been used and fatigued from your previous lifts. Do they need their own day?
2️⃣ We know frequency is a big player. So perhaps you need to give them their own dedicated day, and then hit them with undulating rep ranges after your push and pull workouts.
3️⃣ I believe your exercises are key. Not many people will build huge arms performing rope pushdowns and single arm cable curls from behind the body ALONE. Prioritise your big, hard lifts. Close grip bench press, heavy barbell curls, weighted dips, heavy hammer curls are good places to start.
4️⃣ is your form good enough? Make sure it is.

What better way to start Friday? Got a busy 12 hours ahead of me with work, physio, and then packing up to go to the wedding tomorrow ☝🏽
_
I planned my training so that I could get all my sessions in around the tasks I had to get done before the weekend (getting a suit, physio etc.).. however it has meant that performance hasn't been as good in the gym this week.
_
Getting to the gym late and doing a lot of steps throughout the day has taken it's toll and I haven't moved forward quite as I'd liked this week. Frustrating but life goes on around the gym and I've certainly made progress nevertheless.. having said that I'm very much looking forward to getting back to business as usual next week. PBs come at me.

Let's #throwback to some wilder times. 2017 has been amazing so far. Let me hit you with 5 things you don't know about me πŸ€·πŸ½β€β™‚οΈ
_
1. I wear contact lenses... and I'm practically blind without them πŸ‘€
2. I recently found my older brother I never knew I had.. and his wonderful family. Shout out @etizzmusic. πŸ’™
3. I have a degree (2:1) in English and Journalism πŸ’πŸ½β€β™‚οΈ
4. When I was 17 I was pushed in front of a car and I broke both bones in my left leg and dislocated my ankle... πŸš—
5. I'm not a bad snowboarder.. for a 100kg guy β˜πŸ½πŸ‚

Ok so here's what I've got for you as it stands. I'm circa two months deep into my structured off season and weighing in at a hefty 230lbs.
_
I've certainly not let things slip too far out of hand yet, as I've said I'm pretty happy with condition at the moment. Performance in the gym is very good on the whole, PBs are being hit and execution is great (as always). _
I know when to move the weight up but I equally know when form is slipping and the weight must return to a more manageable load. This is key, but it takes patience. ✨

Spent the last few hours trying on suits and getting pinned up for tailoring πŸ™„ paying the costs for being bigger than the average human.. and paying through the nose πŸ™ƒ
_
Any how that's over and done with now, so off to the gym we go. Glad to be going somewhere that doesn't discriminate on size πŸ˜…
_
Back thickness day, let's go πŸ”₯

I wasn't always a big(ger) guy. In fact I was fxcking slim and noodle-armed. The picture on the left was uploaded to Facebook 7 years ago today, so I felt it was fitting for today's #transformationtuesday. Maybe I've put 7 inches on my arms since then 😌
_
There was no pressure on me in my initial years of lifting to create attractive content, so I had no interest in being lean all the time. In fact I'd unwittingly been progressively overloading my food and (bro split) lifts for 2 years before I ever thought about trying to lose fat. I never thought about building weaknesses, I thought about getting as big as possible as quick as possible.
_
I urge any young/new lifters who lack in size to adopt this relationship with the gym life. Your progress will go through the roof. ☝🏽

Can ya guess what day it was? πŸ™ƒ
_
So with the news of the new competitions launching in the U.K. next year that will give athletes the chance to become IFBB pro's in one big shot came HUGE motivation, and a huge push. This is massive news for the best physique athletes in the UK and I want to be a part of it. I'll wait to find out show dates and then begin to formulate a plan. IFBB pro has always been the goal, and now there is a VERY clear path.
_
It is very much on.
_
#mondaymotivation

#mondaymotivation this week is to keep smashing my sessions, keep building my body and keep educating myself so that I can be better than this guy, and in turn e better than every other guy on stage.
_
I read @cbum_'s caption the other day about finally knowing what his purpose is. I absolutely loved those words and they were so relatable. I always wonder what I was put on this earth for. Everyone must have some purpose, some talent that they are or aren't aware of. I've always been afraid of not finding that talent, and just drifting through life adequately.
_
I hope I'm on the path to finding what I'm here to do. Next year will tell. ☝🏽πŸ’₯

Got back to a lower body session today following the flare up of my lower back (🎻πŸ˜ͺ) and it was absolute torture ⚠️ some of the good kind of torture this time though!
_
I went in there, tried a set of squats, my back said no, so this time I backed off instead of further hurting myself and dragged my heels over to the leg press. Here's my session that included little to no lower back loading, but still gave me a painful pump πŸš€
_
Close stance leg press: 3x12,12,8
Bulg. Split Squats (smith): 3x10,10,10
Glute Ham Raises: 3x7,7,6
Calf press: 3x10,10,10
Prone Dumbell Leg Curls: 3x10,10,10
Leg extension: 3x15,15,12
_
For all my fellow back sufferers 🌈

Never has my training been set up so specifically for an end goal. I've always just chased size all over but as I've become more knowledgeable of what is required of me as a MP competitor, my training has been set up to grow in the right areas.
_
My arms are a strength of mine, there's no doubt about that, and as an amateur I don't think that is what is going to win me shows. So I'm chasing upper lat width and thickness, and much wider shoulders through bigger medial delts. Finally a much fuller chest. When I get very lean my chest seems to fade off, so keeping that big, full and imposing is going to be key.
_
My favourite exercises for building these 3 areas are:
Dumbbell and Bar Pullovers
Unilateral Upright Rows
DB and BB Incline Pressing
_
@gymversus enhancing that taper brilliantly πŸ—Ώ

Width session ticked off βœ…
_
Weighted pull ups are feeling good at the moment, performed 3 nice sets of 8 with 15kg around my 103kg body. Time to up the weight next week πŸ’πŸ½β€β™‚οΈ
_
I feel like I'm controlling my fat levels very well at the moment, and I feel more and more keen for it to stay that way throughout the off season. If I can continue to gradually build on my size whilst keeping fat relatively low, I'm going to make prep a hell of a lot easier when it finally comes round. That being said, I'm definitely not planning on sacrificing gains for aesthetics as the off season goes on- but that is what this game is all about- being ready to react and adapt to what is happening with your body πŸ—Ώ

Most Popular Instagram Hashtags