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sebgarcia sebgarcia

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Sebastian Garcia  💪20 years old 📚Student 🙌University of Miami 📍Miami/NJ 🏆Natural bodybuilding 📧Email for coaching

With bodybuilding I feel like every day has a purpose. It's the nice thing about being passionate about your work. Whether it's your job, school, or just something you love doing on a daily basis
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Each day there is a clear goal, which I absolutely love. The idea that each day there's a task that needs to be done, big or small that overtime adds up to the big picture
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Each day seems insignificant in the grand scheme to most and it's what loses a bit of that accountability because it's easy to say what's one day. But to me it's what pushes me harder, knowing that each day Its in my control to lay down the bricks for the future

🏆CALVES 101🏆
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❌I feel like the common theme in fitness is that if you don't have good calf genetics they will never grow. This often deters many people from ever training them and if you don't train them they DEFINITELY won't grow
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✅It's all about patience and consistency with calves or any muscle group
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🔥when training calves one of the most important things is to emphasize the stretch so that the muscle is forced to work from the beginning of the motion. Stretch at the bottom for a 3 second count! When doing bounce reps your calf is missing a TON of the work
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🙌FREQUENCY: high volume as well, but a major 🔑 is frequency. Many people who only train legs once a week will most likely only do calves once a week or even skip them altogether after a hard leg session. But since calves are a smaller muscle group they will recover quickly and can handle a good amount of frequency. My advice is 2-3x per week following leg sessions assuming your routine is balanced allowing for this
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💯Anyone else a part of team no calves?- @sebgarcia

🙌Some mom appreciation for this transformation post. The left photo was from when my mom helped me move into college dorms in 2015 summer and the right is after I won my show in 2017 summer
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💯My mom didn't help me with my sport (bodybuilding) by driving me to and from practice a few hours a week. She prepped my meals and cooked for me twice a day for years on end when I started bodybuilding. Not to mention everything else through the years lol
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❤️I think I'd have 20 pounds of muscle less if it wasn't for my moms support. She never questioned my passion for bodybuilding, just supported it
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😂Anyone else making all kinds of gains with the help of mom?- @sebgarcia

❌PRESS DOWN MISTAKE❌
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🚨In the past I thought that if I grabbed a straight bar with an underhand grip (supinated) it would be hitting my triceps from “different angles” resulting in better results and an added means to switch things up
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😑This is a myth, where many believe having your palms up (“reverse grip”, supinated) you are targeting the triceps differently
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💯But, the elbow is straightening in the same exact way in both cases. The triceps function is to extend the elbow and cannot tell the difference between hand placements. Doing it this way is actually significantly less beneficial because you will not be able to use as much of a load and put nearly as much overload and tension on the triceps. In fact a lot of the tension will go to your forearms
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🔑Just from trying these over the years I have experienced exactly this. Even just taking this photo yesterday at the end of the workout I could feel how inferior the reverse grip was in recruiting the triceps as a whole and to maximize it’s strength
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💯Tag a friend who want’s tricep gains- @sebgarcia

Watching the Olympia was incredibly motivating. Not to ever get to that level, but to strive to master my craft and create the perfect physique as I see it
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I have my own vision of classic physique and old school bodybuilding. I don't really think it lines up with any current judging panel, but I don't think a bodybuilder should be so easily swayed by conforming to judging.. I like to admire the insane conditioning some of these athletes obtain whether it's at the Olympia or at the highest natural competitions, but aesthetically it doesn't appeal to me. And I'm not saying that as a cop out because I've gotten that lean or pretty close and while yes it's hard, it's more than doable with a strong mindset and perseverance
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I'd love to some day bring a Steve reeves look to a classic stage and see how the judges respond
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How do you define "classic physique"?

That feeling when you're crushing an arm day and you walk by the mirror and catch a glimpse of the most epic pump you've ever had. Only to to go home 30 minutes later, once the pump has faded, to see in the mirror the same you just twice as small 😂😑
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Who can relate?- @sebgarcia
Also second photo isn't photoshopped, only the one on the left is

In 2014 (16 years old) I did my first competition. I dieted down from 200 pounds to 155 and I expected to look crazy when I dieted down. But, the reality was I had very little muscle, and I ended up looking really skinny
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I was super discouraged with the look, but incredibly motivated to grow. Transitioning from being lean post show to a surplus and growing was something I did with zero issues. Leaving behind the shreds was no big deal because of how unsatisfied I was with the look and knew I had to improve. This is what started my 3 year forever bulk ultimately leading to me being 220 pounds and 20+% body fat
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But, then fast forward 3 years, 2017 at 19 years old, I did my next shred and got on stage. This time was very different because for the first time in training 5 years, I finally felt like I was happy with my physique and achieved a look I wouldn't mind maintaining for the rest of my life honestly
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Because I dieted though for so long, it was near impossible to find the will power to maintain that body fat, as mentally and even physically I was drained and feeling like crap from such a long deficit. In this photo I'm 173 pounds, 10 pounds above my stage weight. I don't want to portray the message that I'm not lean here or unhappy with this physique
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The point I'm try to make in this post is its been so hard to let go of shreds and being lean and focus on growing and getting back in a surplus. Like I said above I never experienced this before, I was always eager to get back to growing and in a surplus
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Yes my future goals are competitive but as far as where I stand now I'm really not sure where I'm headed physique/competition wise to be honest.. But we'll see

💪Easy Bar Bicep Curl💪
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💯Hands down this is my favorite exercise for biceps. I grab closer to the outside of the bar on this one. It allows me more stability than when using dumbbells. When it comes to anything with the arms, I have always felt it more using both arms at a time rather than going unilaterally
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🔑But, this is a big part of bodybuilding/fitness, finding the right exercises, hand placements etc. that give you the least amount of discomfort and allow you to feel the muscle the most and progress at the best rate
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🔥I did 4 sets here with 12-15 reps, controlling the negative, stretching at the bottom, and squeezing the bicep at the top. Something I learned recently with anything bicep related is I like to keep my elbows a bit out in front to simulate an arm blaster. This for me has allowed me to keep tension on my biceps and minimize swinging. The pump is real
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🏆A way that I would incorporate this into my training would be to do it twice per week on either a back day or an arm day. Currently I am training 6 times per week in an upper/lower style, and I do this exercise twice per week. Once on my arm focused upper day, and once on my back focused upper day
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🙌Epic short shorts from @goldenaestheticsofficial
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Give this a try and let me know how it goes!- @sebgarcia

💪Strength vs. hypertrophy?💪
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🔥Saw this post by @adam_pine shared by @chris_elkins , and first off I think its an amazing post that simplifies this topic into a single photo as best as possible. As many of you have seen on my page, I love making/sharing these infographics as I am all about simplicity and practicality when it comes to transforming your body and achieving your fitness goals. But, main reason I am sharing this one is I want to give some of my own commentary on it
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❌Many people often see strength vs. hypertrophy as black and white. “for strength do low reps, for hypertrophy do high reps”, but the reality is your training regardless of your focus should include the full spectrum of rep ranges. But, your focus will dictate the MAJORITY of the rep ranges you use in training
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🚨For me, there are 2 striking differences in the two goals. That being the rep itself, and the philosophy regarding the exercises themselves
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📝When training for hypertrophy, you should take your time in the set, focus on pure quality, controlling the weight, and squeezing/feeling the muscle (this is where the burn/pain barrier is felt). But, when training for strength the idea is to just move the weight from point a to b, explosively, with little attention to whether the desired muscle group is working. A powerlifter doesn’t care if their triceps activate more than their chest on a bench press as long as they are moving maximal weight
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🔑The second big difference is the exercise priority. A powerlifter or strength enthusiast is going to have the majority of their volume coming from 3 major exercises (bench, squat, deadlift), and their goal is to increase and master these movements. While someone training for hypertrophy looks at each movement more as a stepping stone rather than the end goal, and rather than looking to master 3 movements they look to utilize many different movements and angles to achieve their volume
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🙌Which do you prefer strength or hypertrophy?- @sebgarcia

💥DETERMINING MAINTENANCE CALORIES?💥
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🔑When figuring out your maintenance calories there are two ways to go about it. Option 1: You can use an online calculator which will provide a rough estimate, but has the potential of being quite off with certain variables not fully accounted for. Option 2: is through tracking body weight and macros for 2 weeks, which is the one that I prefer and recommend
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✅You will need a body weight scale, food scale, and macro tracking application such as myfitnesspal. After tracking body weight and food intake for 2 weeks, the idea is to have 14 weigh ins and 14 calorie values in order to do the math
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📝Average calorie intake is determined by taking the 14 calorie values together and dividing by 14. The weight data gathered each day should yield two weekly averages
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📚1 pound of adipose tissue contains 3500 calories and can estimate how much of a deficit or surplus you are in. Using the 2 weekly average weights, and the average number of calories: If you gained 1lb in a week, you were eating in a surplus of 500 calories (per day) over the calorie average
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🚨EXAMPLE: Let’s say you gained .2lbs, you multiply 3500x.2, which is 700 calories. So therefore you were in a 700 calorie surplus for the week, and a 100 calorie surplus above maintenance for each day. Then, lets say the average intake over the 14 days was 2100 calories, you know your maintenance is roughly 2000 since you were in a 100 calorie surplus
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💯I got these calculations from the @team3dmj muscle and strength pyramids (nutrition) that I read a while back. HIGHLY recommended to anyone who wants to learn a ton of practical information regarding nutrition and training. I know this might be a lot to take in because of all the numbers so either comment below or DM me if you have questions
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🤔What are your maintenance calories?- @sebgarcia

I believe it's important to not be too critical of your physique at a higher body fat level. If I try to hit some of these poses now in my current state it just looks off
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And it's easy to judge, but in reality, when you're higher in body fat, poses will look totally different. And the same goes for angles
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When you cut down is when it's possible to truly assess, but until then don't be so hard on yourself in certain angles etc. i remember being 220 trying to do the "classic poses" thinking wtf I'm doomed for bodybuilding 😂😂

💪UPPER CHEST 101💪
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🚨When asked what the number one tip would be for increasing muscularity in the upper pecs, it's fairly simple. Just prioritize incline movements. Rather than always focusing on flat barbell bench at the beginning of your workout, start with incline barbell, dumbbell, or even an incline hammer strength
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✅I say this on just about any post regarding training, but that would be to make sure you're using a mind muscle connection. Unfortunately it's hard to just wake up and have a good mind muscle connection, but through constant attention, and training over time, it will develop. Believe it or not practicing posing during my workouts or after in the locker room has helped a lot
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❌DO NOT SHOULDER BENCH! While doing incline movements it could be easier for your front delts to engage especially if you are not retracting your scapula (pinning back shoulder blades). That tip goes for any chest exercise, not just incline, but id say incline presses have the easiest tendency for the shoulders to take over and minimize chest activation. I benched for my entire first year without retracting my scapula and I think it's played a role in my lagging chest
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💥Upper chest or lower chest, which do you prioritize?- @sebgarcia

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