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nathanbrainfitness nathanbrainfitness

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Nathan Brain Fitness  TURN ON POST NOTIFICATIONS ↗️ πŸ”Ί PT Support Manager | Fit n Fast Gyms πŸ”Ί Personal Trainer | #TeamNBF πŸ”Ί Online Coach | Worldwide πŸ‘» Snapchat | brainsnap

Went super saiyan in the gym this morning so I guess you could say things are getting pretty serious 😈

The role of a leader is not to come up with all the great ideas. The role of a leader is to create an environment in which great ideas can happen. @fitnfastgyms πŸ™ŒπŸΌ

Top set single 1️⃣7️⃣0️⃣
Back offs at 3 x 6 x 140kg
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Conventional deadlifts have been a rare feature in my programming in the past 2 years but I've added them back in the last 8 weeks. Slowly building my numbers back up 😎

πŸ‘ GET THRUSTIN' πŸ‘
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One of a few great glute exercises if you wanna be reppin' peaches in the summer!
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1️⃣ Set yourself up so that the edge of the bench is just below your shoulder blades.
2️⃣ Keep your feet inside hip width and slightly turned out.
3️⃣ As you thrust, keep your chin tucked to emphasise posterior pelvic tilt, which in turn limits hyperextension of the lumbar spine.
4️⃣ Squeeze those glutes at the top of the rep.
5️⃣ Attempt to maintain 90 degrees flexion at the knee joint to maximise glute activation. Feet too far forward activates hamstrings and feet too close to body activates quads. .
Happy #hipthrust 😎

SORE DOESN'T MEAN PROGRESS βœ”οΈ
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Yep, you heard correctly. Soreness is not the be all and end all of resistance training progression. As a trainer I've had clients come to me the day after a workout saying "Nath I'm not sore, we need to train harder." 😳
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Soreness is an inflammatory response. Micro-tears in your muscle. However you look at it, your body is under stress and your central nervous system is working overtime to repair your body. If you continue to place your body under this amount of stress, you'll eventually burn out or potentially get injured. ❌
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If you're basing your success in the gym on your soreness post session, it's a quick way to end up out of the gym for a month. #TrainSmarter

Top set 3 x 145kg
Volume sets 3 x 8 x 120kg
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Just starting week 3 in this calorie deficit and strength is still there. I'm currently 2kg down - So far so good! πŸ™ŒπŸΌ

Chipping away at @ptaglobal Behaviour Change in Exercise course. Easily one of the most enjoyable courses I've done to date.
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In this industry, you cannot stand still. Continue to learn, adapt & stay up to date. πŸ“š

Self Myofascial Release and Trigger Point therapy plays such a vital part in preparation and recovery for exercise.
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Mobilising the muscles & joints before a workout will prepare them for optimal movement through full range of motion. βœ…
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Foam rolling after a workout will promote recovery and reduce DOMS (Delayed Onset Muscle Soreness) by reducing inflammation and joint stiffness whilst improving circulation and flexibility.
#TeamNBF

That city lifestyle. πŸ™πŸ™ŒπŸΌ

Confidence isn't walking into a room knowing you're better than everyone else. Confidence is walking into a room not having to compare yourself to anyone. πŸ™ŒπŸΌ #TeamNBF

The bulk ends just shy of 80kg. Even though I'm lighter than I was at the end of last years bulk, I feel healthier and still feel as if I've put on the same amount of muscle. βœ…
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Now it's time to strip back and see what the next 8 weeks looks like. πŸ™ŒπŸΌ

πŸ’ŽWALKING LUNGESπŸ’Ž
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When I say these are my most hated exercise, I don't mean they don't benefit me, because they do a hell of a lot. They are just tough AF! I couldn't recommend these enough πŸ™ŒπŸΌ
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Want to target glutes and hamstrings more? Use a long stride. If you're looking to smash the quads, use a short stride. Regardless, maintain an upright torso, keep your knee in line with your front foot and your weight through your front heel. πŸ‘ŒπŸΌ

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