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School Of Muscle  The Ultimate Source For Full Workout Plans And Advice On Fitness, Nutrition & Supps. ๐ŸŒ2M Worldwide Bodybuilding Network ๐Ÿ“ฅDM for business inquiries

Do You Occasionally Drink? If So, Are YOU choosing wisely? ๐Ÿค”.
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Happy Friday! RELAX, It's ok to have a few drinks on the weekend, unless your competing--just be responsible and choose wisely! ๐Ÿ™‚๐Ÿ‘Œ๐Ÿป๐Ÿ‘๐Ÿป. -
When and if--you drink beer, wine, or spirits, the ethanol in those beverages is given priority by your body in metabolism. It stops pretty much everything else and goes to work in a four step process that looks like this:
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Ethanol โ†’ Acetaldehyde โ†’ Acetate โ†’ Acetyl-CoA
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And like protein, and contrary to popular belief, alcohol is not that easily converted to fats. That process is somewhat costly. But all that acetate and acetyl-CoA showing up in the cells does signal to the body that no sugar or fat needs to be burned. So rather than a fat storer, alcohol is more of a fat burning SURPRESSOR.
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By now you're probably thinking, "Hold the hell up! Are you saying alcohol is not as bad as I thought?" What I'm saying is, there's way more to the alcohol story you don't know. And yes, if used intelligently, it probably isn't that bad.
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Final point: Just know that alcohol is a non-nutritive calorie source. It'll drain your levels of B-vitamins, zinc, magnesium and others. This can put you at risk for what's known as long-latency diseases or issues. This is when the metabolism suffers slowly over time due to poor nutrition. So, any time you drink, make sure you supplement with good quality multiple vitamins and mineral supplements, IF YOU DECIDE TO DRINK. Just do it as a responsible adult.
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#musclegain #workoutflow #fridayworkout #healthylifestyle #gains๐Ÿ’ช #npcbikini #ifbb #alphalete #lvft #shredz

โœ… How To Foam Roll Upper Body--Part II. Hit 'Save' & Try It Next Time! You'll Get addicted, I promise. ๐Ÿ™‚
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*Remember: Mobility+Faster Recovery=More Gains
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Do you foam roll your legs and glutes? What about your upper body? It seems like everyone likes to focus on their lower body, but when it comes to their upper body, they hit their upper back and that's about it. Newsflashโ€”your upper body has muscles that should be rolled.
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The purpose of foam rolling is to break up the fascia and adhesions in your muscles that come from being active. Foam rolling is terrific for decreasing post-workout muscle soreness and allowing the body to heal properly. The proper method is to roll on the foam roller until you find a tender spot, which will feel like a bruise. Once you find the tender spot, hold constant pressure for 20 to 30 seconds. Holding the constant pressure breaks up the trigger points or adhesions within the muscle. After holding the pressure, slowly roll through the muscle to work on the fascia.
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Once you break up the adhesions, the muscle will be more pliable, and it will be more therapeutic to work on the fascia, as well. Foam rolling has become popular in the athletic community, but it is used strictly on the lower body. By working out, you create micro-tears in your muscles. Your body heals these tears, and the muscle grows bigger. However, if you stress the muscle too much, your body creates adhesions and muscle spasms that need to be broken up to allow proper healing. This process can happen in any muscle in your body. You need to foam roll after every workout. I personally foam roll my upper and lower body before and after every workout.
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#foamroller #upperbody #upperbodyworkout #postworkout #stretching #healthylifestyle #ifbb #npc #bodygoals #workoutflow #workoutwednesday

๐Ÿค” Which One? Be Honest ๐Ÿ™‚.
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โœ… A somatotype is one of three labels people like to use to describe themselves. Fat guys who say they have trouble losing weight claim to be endomorphs; skinny guys who say they have trouble gaining weight claim to be ectomorphs; and lucky bastards who say they gain muscle no matter what they do call themselves mesomorphs.
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๐Ÿ‘‰๐Ÿป Somatotype:
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It's a popular system of categorization because it seems so cut and dry. If you look like this, then you're called this and you have these natural-born disadvantages, which means you should eat and train like this. That's why it's so appealing to lifters. It's a system of built-in excuses. "Oh, I'm an ecto so it's not my fault I'm 6'3" and 155 pounds. I've got, like, a serious condition."
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The problem is that these categories were originally described in the early-1940s by Dr. William Sheldon, a psychologist, who was using them as a way of predicting personality traits based on one's general appearance. It had nothing at all to do with actual physical improvement.
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Sheldon's work was based on earlier research by Dr. Ernst Kretschmer, a psychiatrist in the 1920s who also attempted to connect the dots between physique and behavior. Kretschmer essentially believed that fat guys were more prone to be happy and skinny guys were most often nervous. The more "extreme" the physique, the more extreme the personality. Yeah, it's about as accurate as it sounds.
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This is the problem with lifters being so quick to slap one of these labels on themselves. It simply doesn't have any real world translation to how they should be training or eating.

Maybe it's mentally reassuring for the underweight newbie to "know" that Frank Zane was an ectomorph too and he still managed to win three Mr. Olympia titles. Maybe the pudgy beginner looks at four-time Mr. O Jay Cutler and thinks, "Wow, if that endomorph can build so much muscle and still get lean, so can I." But neither lifter will get anywhere unless they stop trying to use psychological terms to influence their physical preparation. Drop the labels and deal with yourself as an individual.
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#fitfam #workoutflow #workoutoftheday #cutting #bulking #gains

Want To 'Accelerate' ๐Ÿ•˜ Recovery Time? ๐Ÿ™‚. Hit 'Save' & Try It Next Time. DONT BE LAZY, Try it Once & You'll be addicted ๐Ÿ˜.
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LEG DAY + FOAM ROLL = Faster Recovery = Gains.
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โœ… Foam Rolling Is Best Used After Training, Not Before:
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The only time where foam rolling is warranted in the warm-up is when there's โ€˜notableโ€™ mobility dysfunction present. That means that dysfunction has been evaluated and diagnosed, and part of the course of remediation involves SMR (Self Myofascial Release) techniques as a means to improve positions. For everyone else who's considered a functional mover and doesn't present with pain, there's little to no need for hitting the foam roller before training.
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Why ๐Ÿค”? The cost to benefit ratio isnโ€™t optimal training.. The cost is your time and energy spent on soft tissue work that may in fact do absolutely nothing to improve positions or mobility, while time is taken away from other training methods like strength, conditioning, and sport specific movements.
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Foam rolling is best performed AFTER workouts as a โ€˜recoveryโ€™ method ๐Ÿ‘Œ๐Ÿป. It crept into warm-ups when trainers made the โ€˜false associationโ€™ between foam rolling and enhanced mobility before workouts. But here's why foam rolling is great for recovery ๐Ÿ‘‡๐Ÿผ:
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* For most athletes, there are significant levels of local inflammation, delayed onset muscle soreness, and increased neurological tone in the tissues. So it makes sense to target soft tissues that have been trained earlier in the day or the day before.
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* Extended duration foam rolling sessions that target specific tissues for a few minutes will help stimulate the active muscle pump of the body, clear out inflammation and lymphatic pooling, and tap into the neural recovery system by reducing local tone of the tissues.
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* Rolling helps drive blood into local areas, which allows nutrient exchange and waste to be cleared out.
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๐Ÿ‘๐Ÿป All this speeds up the recovery process as a whole, and can be a powerful mechanism of recovery when routinely practiced.
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#foamroller #stretching #recovery #squats #legday #lowerbody #mobility #mrolympia #npc #ifbb #lvft #shredz #alphalete #workoutflow

๐Ÿ’ช๐Ÿผ'Biceps' Not Growing? 'Save' & Try This Next Time โœ….
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๐Ÿ”‘Here Are Some Friendly Tips You Should Know:
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1.In order to maximize the size of your biceps peak and arm circumference, you can't overlook the brachialis.
2.The brachialis literally pushes the biceps up as it gets bigger, making the biceps appear taller.
3.The key to maximizing recruitment of the brachialis is to do elbow flexion with a neutral or hammer grip.
4.Err toward the slower side of rep speed vs. a quicker tempo in order to maximize the stress placed on the brachialis.
5.The biceps has two distinct heads and it's possible to emphasize one head or the other. Doing barbell curls with a narrower grip will emphasize the long head; wider-grip curls emphasize the short, inner head.
6.Curling the bar to the nose will force the long head of the biceps to contract across both ends, providing a peak contraction.
7.To jumpstart biceps growth, hit them hard on three nonconsecutive days per week for six weeks.
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#biceps #armday #armworkout #ifbb #npc #mrolympia #alphalete #shredz #lvft #aestheticrevolution

โœ… Want Full 3D Shoulders? Hit 'Save' & Try These Out Next Time ๐Ÿ‘Œ๐Ÿป
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โœ…Now that youโ€™ve got an idea of the best shoulder exercises, itโ€™s time to build upon that knowledge with some training advice. Below, Iโ€™ll provide you with some shoulder training advice that you can apply to your workouts.
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Watch Out for Interference with Related Muscles.ย The shoulders are closely related to the chest and triceps. Therefore, you should allow enough rest time between sets, or workouts that train related muscles. Otherwise, itโ€™s possible for the exercises to interfere each other. Note however, that the amount of rest needed depends on the workout; and sometimes interference will be unavoidable or necessary.
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Donโ€™t Forget about the Posterior (Rear) Deltoids.ย The rear deltoids are often underdeveloped since most major shoulder exercises focus on front deltoids. How do you fix this problem? Just be sure to do ample pullย exercises. Some good examples includeย pull upsand variousย bent over rowย exercises. You can also directly target the posterior delts by using isolation exercises such as bent over lateral raises.
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Use Mobility Exercises.ย If you canโ€™t move your arms and shoulders efficiently, then youโ€™re falling short of your shoulder training potential. Tryย shoulder dislocations, which involve gripping a stick (e.g. a broom stick) with a wide grip and bringing it from your front to your back; this is done by swinging it over your head, while keeping your arms extended and back straight. This can be done on your own time, and as part of yourย warm up routine.
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#shoulders #shoulderworkout #delts #bouldershoulders #reardelts #npc #ifbb #mrolympia #lvft #alphalete #shredz #arnoldclassic

โœ… Wanna Try A New Lift? Try The "Clean & Jerk". ๐Ÿ‹๐Ÿผ
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โš ๏ธ: Leave the ego at home. Do NOT go straight to heavy weight. Better yet, perform the movement with just the bar. If you happen to have a gym partner, ask him to film your side profile. Analyze, adjust, repeat ๐Ÿ‘Œ๐Ÿป.
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Like always, have a blessed day and follow ๐Ÿ‘‰๐Ÿป @schoolofmuscle for more ๐Ÿ™‚.
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๐ŸŽฅ: @torokhtiy -
#cleanandjerk #weightlifting #crossfit #hybridlifter #squat #npc #ifbb #crossfitgames #liftweights #workoutflow #mensphysique #mrolympia #lvft #alphalete #shredz

No Gym Today?--Save This To Try At Home ๐Ÿ”ฅ๐Ÿ‘๐Ÿป.
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Follow ๐Ÿ‘‰๐Ÿป @schoolofmuscle for more! .
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#workoutathome #homeworkout #hiitworkout #workoutflow #npc #ifbb #alphalete #shredz #lvft #traininghard

โœ…Try It Out Next BACK Day! ๐Ÿ’ช๐Ÿผ๐Ÿ”ฅ.
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โœ… 6 KEY tips for GROWTH:
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1. Warm Up/Stretch/Visualize
2. SQUEEZE
3. Invest In Some Lifting Straps.
4. Always incorporate the staples: DEADLIFTS/Pull-Up.
5. Track Your Lifting Progress.
6. Try To Hit 2X week, eat, sleep and repeat.
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Follow ๐Ÿ‘‰๐Ÿป @schoolofmuscle for more ๐Ÿ˜€.
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#backworkout #backday #deadlift #npc #ifbb #mensphysique #mrolympia #traininghard

Which 'Look' Do You Prefer ๐Ÿค” ? .
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โœ… Aesthetic OR โœ… Swole.
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Follow ๐Ÿ‘‰๐Ÿป @schoolofmuscle for more ๐Ÿ™‚.
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#aesthetics #swole #fitbody #shredded_academy #mrolympia #ifbb #npc #mensphysique #bodygoals #bodybuilderlifestyle

โœ… 10 Ways To SQUAT. If Those Legs Stopped Growing, Try Mixing It Up With A New Variation ๐Ÿ‘Œ๐Ÿป.
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โœ… Why You NEED to Squat ๐Ÿ˜Šโ˜๐Ÿผ:
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* Squats are mostly known as a leg exercise, but they promote body-wide muscle building by catalyzing an anabolic environment.
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* Squats are also one of the best functional exercises out there, promoting mobility and balance and helping you complete real-world activities with ease
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* Squats also help you to burn more fat, as one of the most time-efficient ways to burn more calories continually is by developing more muscle.
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* Squats have long been criticized for being destructive to your knees, but research shows that when done properly, squats actually improve knee stability and strengthen connective tissue.
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* Squats are one type of exercise that should be a part of virtually everyoneโ€™s fitness routine, as they provide whole-body benefits.
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๐ŸŽต: No Woman No Cry SLAPFISK remix -
#squat #squats #squatguide #squatbooty #squatlife #legworkout #legday #ifbb #npc #mensphysique #alphalete #shredz #lvft #mrolympia

๐Ÿ‘ซ Tag Your Swolemate ๐Ÿ’ช๐Ÿผ.
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Its okay to be single ๐Ÿคท๐Ÿฝโ€โ™‚๏ธ, lossaahhh. You can still try it alone ๐Ÿ’๐Ÿผโ€โ™‚๏ธ.
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โœ… 4 REASONS you should try to workout together:
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1. Couples who work out are physically congruent. It matters.
2. Sex, of course, is better for couples that work out.
3. Food is no longer a source of contention for hard-training couples.
4. Couples who work out have fewer arguments.
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#igfitness #couplesworkout #hisandhers #bfgf #workouttime #workoutflow #girlswhosquat #npc #ifbb #alphalete #mrolympia #lvft #shredz #bodybuildingmotivation

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