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smith.julian smith.julian

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JULIAN MICHAEL SMITH  🏆Optimum Nutrition 🏆Golden Aesthetics Code: JULIAN 🏆Bite Meals Code: QUADGUY 🏋Natural Bodybuilder | 6ft : 205-190 👇Membership, ULT, Training👇

http://www.thequadguy.com/

This full workout will be posted to The Daily Pump, on my site, tomorrow! Updated daily. Link in bio
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Flat bench cable skull crusher- using the close grip on these. Grips facing in contracting straight up above your head! Slow and controlled on negatives and pauses on the contractions!
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I love throwing Cable skull crusher variations in as much as I can! You can use almost any tricep press down/lat pulldown attachment there is and do a skull crusher variation with it! Definitely is a good way to change things up!
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#thequadguy #teamon #optimumnutrition #staygolden💥 #goldenaesthetics #triceps

This full workout will be posted to The Daily Pump, on my site, tomorrow! Updated daily. Link in bio
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Single arm cable crossover – Ended my chest session with these! Pauses on contraction with an overhand grip instead of your standard fly grip!
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I have a hard time focusing on my mind muscle connection on a lot of compound pressing movements. So when I can focus on one side at a time, that one muscle gets all of my attention! Can be a game changer for those with poor mind muscle connection.
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Reaching all the way across and grabbing the opposite side for a support bar. Opening up the chest, getting a good stretch every rep, and a good pause on each full contraction!
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#thequadguy #teamon #optimumnutrition #staygolden💥 #goldenaesthetics #chest

I was chopping some wood in the backyard over the weekend and started thinking about how the number messes with us. I'm grabbing these rounds, all different shapes and sizes trying to figure out if I can lift them or not. I realized, I attempted every one, not knowing what they weighed.
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In the gym, we go in and we lift what we think we can do. What we've lifted before. We lift within that comfort zone. But what if the weights didn't have numbers? Would you keep pushing the limit and keep challenging yourself until you reached your full potential? I think a lot of us are bound by these numbers. We see the guy next to us lifting 3 plates, he's about the same size so I should be able to lift that much. We sacrifice form, we get disappointed in ourselves, we lose motivation or make excuses.
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I walk into the gym every day, stoked to lift. I'm excited to see how I can challenge myself, how I can better sculpt my physique. I want to improve and get better but that isn't always quantified in a number on a plate. I don't want to be driven by adding 5 more lbs to my bench each week. I want to escape that comfort zone entirely. I lift by FEEL and not by the numbers.
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I don't want to dog on any method of strength training, just like I don't want to be criticized for what I'm doing. I lift the way I do because it works for me and it makes me happy. But think about it next time you're in the gym: what if there were no numbers printed on the plates? Would it change the way you lift? Would you still find purpose in the gym?
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By the way... the cypress round I was holding was about 7 million pounds.. not that it matters 🤗
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#teamon #optimumnutrition #goldenaesthetics #staygolden💥 #portlandoregon #oregon

This full workout will be posted to The Daily Pump, on my site, tomorrow! Updated daily. Link in bio
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Do you want etched in feathering in your quads when you cut down? These should be in your Arsenal! Every leg day no matter what!
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Leg Extensions- 10 second paused contractions. Each rep. Squeeze as hard as possible!
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Leg extensions are the one exercise that when your quads are fully locked you have the same weight tension as the negative! Ex when at the full positive on a squat, you're standing, and there is not a gnarly tension on the quads! Leg extensions put same tension on the contraction as the stretch
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Tip 👉 I have had many people ask why I put a pad under only one shin. The answer is because some equipment, the way they are designed (aka poorly) allow the foot pad over time to bend and angle more than the side closer to the arm. Basically making it so one leg contracts higher than the other. Putting a pad under my left leg thickens the pad to make it more even!
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#ULTquadguy #teamon #optimumnutrition
#goldenaesthetics #quads

See my butt.. LOOK AT IT!!
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New @goldenaestheticsofficial short shorts are gonna knock your nips off. Be ready for posts about their release!
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This full workout will be posted to The Daily Pump, on my site, tomorrow! Updated daily. Link in bio
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Ultimate hammy compound set! Machine good morning then right into stiff leg deadlifts!
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Just inside shoulder width on the good morning and closer on the stiff legs! You can do machine good mornings on most hack squat machine if you don't have a machine like this!
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Stretch all the way down to the floor, while maintaining good posture in your back (not rounding). Toes and knees pointed straight not bowed out!
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Stiff leg deads are STIFF LEG DEADS, keep minimal bend (DO NOT LOCK OUT THOUGH) in the legs and the only thing that should be moving is your torso!! Hips are the pivot point. This is a difficult range of motion for the hammies! Judge your range of motion of what you can handle not, what I do.

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#ULTquadguy #teamon #optimumnutrition
#legday #glutes

Can't squat without your heels coming up? Can't go past parallel on squats? Want to be able to do sissy squats or other "Tom Platz" style lifts without hurting your toes, ankle or hips?
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Work on your flexibility to increase your mobility!!! You think lying in bed and thinking about benching 500 pounds is gonna make it happen? No, you gotta practice and get better. Same with mobility enhancing work! Practice and it will get better!
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Anyone interested in furthering their mobility? It's as simple as a Google search! Check out upper body or lower body mobility exercises. Or check out the full Monthly Mobility section on my website! New exercises going up soon!
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#thequadguy #stretching #mobility #squats #quads #motivationmonday

Tag a homie, build a thick neck! Make Tom Hardy envious!!!!
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This full workout will be posted to The Daily Pump, on my site, tomorrow! Updated daily! Link in bio
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Wrestling neck bridges- I usually do these for reps! But today doing 5 second holds on contractions per rep!
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Start with a position that would simulate a hip thrust. Instead of your butt leaving the ground and shoulder blades staying on the mat, raise your hips up as well as your shoulder blades putting extra tension on your neck! These are epic!
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#thequadguy #teamon #optimumnutrition #staygolden💥 #goldenaesthetics

This full workout will be posted to The Daily Pump, on my site, tomorrow! Updated daily. Link in bio
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Hanging leg raise- As basic and effective as it gets.
Remember on ab exercises that your hip is the pivot point! The more movement and swinging taking place, the less muscle fibers are being stimulated.
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Notice how on the negative my body starts to swing a little. But I don't contract up until my torso moves forward. Keeping more tension on the abs!
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Also! Notice how I'm curling my torso in a hunched look! Biggest tip to feel ab exercises would be this. A straight torso means you're not crunching and fully contracting down!
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#thequadguy #teamon #optimumnutrition #staygolden💥 #goldenaesthetics

Aldo and I enjoy long bike rides, cruising on our skateboards, and working on that mobility while catching some rays!
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Hope everybody's having a good weekend! Anybody getting out in this nice weather!?
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#portland #oregon #portlandoregon #pdx #pnw #largebreed

This full workout will be posted to The Daily Pump, on my site, tomorrow! Updated daily. Link in bio
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Seated Barbell curls- Getting after some heavy sets midway through my workout! 5 sets of 5 for the ultimate kill!
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Check out that last rep though 👀👀 people wonder why they don't make progress. Because most don't know how to go to true failure! Know what your body is capable of. Most people don't have what it takes to grind through a rep like that! Teach yourself to be mentality stronger so you will become physically stronger 💪
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These allow you to use maximum weight while limiting how much the rest of the body can help (momentum/swinging)! Almost like a rack pull but a rack bicep curl
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Just outside shoulder width grip! For slight focus on the inner head of the bicep!
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#thequadguy #teamon #optimumnutrition #staygolden💥 #goldenaesthetics #biceps

This full workout will be posted to The Daily Pump, on my site, tomorrow! Updated daily. Link in bio
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Seated dumbbell side laterals – more explosive reps, control negatives but no real time under tension tempo! Ended with two double drops!
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👉I have my feet/legs actually elevated up on the bench so my lower body is basically taken out of the movement. We've all been there though! We get that torso momentum going on side laterals basically doing mini deadlifts and flinging that shit up at the sides! That's some leo or aalion crap👈
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Try stuff like this to help isolate the delts. You may not be able to go as heavy, but you're going to stimulate more muscle fibers and get more results!
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#thequadguy #teamon #optimumnutrition #goldenaesthetics #shoulders

Let's talk leg day!
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Leg day has long had a reputation for being the most dreaded day of the week. But how can it be the most dreaded day of the week when you have the most basic half assed work outs?
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Too many people sit comfortably with their rep ranges between 6 and 12. Never really experiencing anything 15 reps or more.
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I remember when I first saw footage of Tom Platz squatting over 500lbs for over 20 reps, in a close stance. It blew me away! It also made me dig deeper into published articles of his training from the old days!
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He talked very frequent about 50 rep Squat days! Something most people nowadays would not even consider doing. Not only not consider, but not even entertain the idea of doing that many reps!
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I adopted almost all of his training philosophies when I was around 18 years old. I said "I want fucking legs like that", so I trained like the dude with the gnarliest fucking legs. I didn't dig into all the science of why he was wrong. I just gave it a shot and liked it!
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Too many people nowadays rely on science and what somebody else tells them to do. I tried what he did, it worked, and I've been doing it ever since! Learn for yourself. Learn to love leg day!
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#goldenera #goldenaesthetics #staygolden💥 #legs #quads #squats #legday

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