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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 | 6' 200lbs Membership to The Daily Pump $6 per monthπŸ‘‡

http://www.thequadguy.com/

Paused contractions for better muscle fiber activation and separation! And yeah.. it way cold in the gym today! Beanie save me 😜
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Are you following the Daily Pump? This exercise is part of the workout that I'll be posting tomorrow on the site. Link in bio
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Machine mid row- Explosive reps on these with solid pauses on the full contraction!
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The chest pad is there for a reason, but why do so many people pull their chest off it? People simply use way too much weight and rely on their torso coming off the pad to fully move the weight!
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I personally like to take my butt off the pad, forcing my chest to be pinned up to the pad, forcing my back to take over the entire rep!
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Give this exercise a shot! Tag me in your story if you do. Might wind up on my IG πŸ‘€
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#igers #igdaily #igfit #Igfitfam #Igfitfreaks #instagramfitness #bodybuilder #strong #bodybuildingmotivation #lifestyle #getfit #instagrambodybuilding #aesthetics #healthylife
#weighttraining #cardio #exercises#muscle #hardwork #youcandoit #goalsetter #pdx #back

Build yourself some Tom Hardy traps with these babies!
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Are you following the Daily Pump? This exercise is part of the workout that I'll be posting tomorrow on the site. Link in bio
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Seated bent over barbell shrug- Upper back focus!!! Solid pause on each contraction with just outside shoulder width grip!
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Focus on pulling up wish shoulders, not elbows or hands to put more focus on the traps. Also keeping minimal bend in the arms to take biceps out of the movement!
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Limit torso movement to isolate the upper back more. Only thing that should be moving is shoulders going up and down contracting the traps!
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#igfitness #fitnessfreak #fitnessgoals #goals #fitlifestyle #portland #igfitfam #eatclean #staypositive #positive #dream #gainz #fitness #dreambig #healthyliving #workout #muscles #flex #body #workhard #mylife #exercise #settinggoals
#traps #back

It's Workout Wednesday dudes! Tag a buddy and get after it πŸ™Œ swipe πŸ‘ˆ for video examples!
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Want more workouts like this? My full workout routine posted new, every single day to The Daily Pump! Link in bio
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These workouts work for me! If you wanna give em a try, please do!! But don't come and tweak things for me haha! I have found what works for me! And if it ain't broke, don't fix it
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When hitting back, the top 3 things that I focus on each workout, set, and rep is:
1) Keep shoulders pulled back/retracted during the entire movement while keeping an arch in the back pushing chest forward
2) Use your elbow to pull the weight! It helps take the bicep out and engages your back
3) Always focus on the mind muscle connection! Just like you can flex your bicep into a ball, flex and squeeze your back muscle each rep
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Tempos/Drop sets πŸ‘‡
πŸ‘‰4:0:1:2 - 4 second negative, 0 second
pause on stretch, 1 second positive, 2 second pause on contraction
πŸ‘‰4:0:1:0 - 4 second negative, 0 second
pause on stretch, 1 second positive, 0 second pause on contraction
πŸ‘‰1:2:1:2 - 1 second negative, 2 second
pause on stretch, 1 second positive, 2 second pause on contraction
πŸ‘‰1:0:1:2 - 1 second negative, 0 second
pause on stretch, 1 second positive, 2 second pause on contraction
πŸ‘‰Drop- drop set to the required reps. If it says 10 drop 12, you do 10 reps then lighten the weight and do another 12 reps. No rest in between
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#fitness #fitnesslife #fitnesslifestyle #fitnessmodel #fitnessmotivation #fit #fitnessΒ #fitnesslifestyle #fitlifeΒ  #fitfamΒ  #fitnessaddictΒ #mylife #bodybuilding #bodybuilder #hardwork #flex #healthylife #body #muscleΒ #dream #believe #achieve #oregonΒ #igfitness #igbodybuilding

Dat pelvic thrust first rep.. totally optional πŸ˜πŸ€™
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Are you following the Daily Pump? This exercise is part of the workout that I'll be posting tomorrow on the site. Link in bio
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Standing cable crunch ab/obliques- high reps! 15+ controlled negative and positives!
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Switching between right oblique, left oblique (whatever way you wanna choose first), then back to straight down! All three positions equal 1 rep! So if you shoot for 15 reps it will be 45 total!
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On these remember that your hip is the pivot point! The more movement in the lower body (butt raising and lowering) limits the tension on the abs! Isolate and make em hurt.
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Give this exercise a shot! Tag me in your story if you do. Might wind up on my IG πŸ‘€
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#igfitness #fitnessfreak #fitnessgoals #goals #fitlifestyle #portland #igfitfam #eatclean #staypositive #positive #dream #gainz #fitness #dreambig #healthyliving #workout #muscles #flex #body #workhard #mylife #exercise #settinggoals

Not feeling seated calf raises? Try this variation πŸ’ͺ
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Are you following the Daily Pump? This exercise is part of the workout that I'll be posting tomorrow on the site. Link in bio
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Double leg dumbbell seated calf raise- slow and controlled negatives, explosive positives, and pauses on the top of each contraction!
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I have always had a terrible mind muscle connection in my calves. Switching from machines to dumbbell exercises was a key factor when I start seeing real results!
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Machines usually lock you into a specific range of motion. But when you use dumbbells, they give your body the freedom to move and contract the way your body wants to, not the way a machine wants to.
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Give this exercise a shot! Tag me in your story if you do. Might wind up on my IG πŸ‘€
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#igers #igdaily #igfit #Igfitfam #Igfitfreaks #instagramfitness #bodybuilder #strong #bodybuildingmotivation #lifestyle #getfit #instagrambodybuilding #aesthetics #healthylife
#weighttraining #cardio #exercises#muscle #hardwork #youcandoit #goalsetter #pdx #calves

Mind muscle connection could be the key to your lagging muscle groups, not genetics. Also, don't mind my dry ass elbow.. it was a cold dry winter morning πŸ˜πŸ˜‚
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I hear all the time people blaming genetics for having weaker muscle groups. I don't have genetically gifted triceps, I just have a crazy good mind muscle connection when I train them.
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Since the first time I did a skull crusher, or tricep press down, I felt an immediate contraction in my triceps. The only thing that worked every single time I did triceps was my triceps! Not rear delta, not back. Pure mind muscle connection. I had the exact opposite result from the first time I trained chest, and it's one of my weaker muscles!
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Whether you know it or not, you have a stronger mind muscle connection in your larger more developed muscles.
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When people ask how to bring up lagging muscle groups, it's not genetics, it's not frequency, it's the quality of your training! You don't just double up your shitty workouts, you make your shitty workout better!
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When you have a strong mind muscle connection the primary worked muscle in an exercise will the ONLY muscle burning!
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Left pic πŸ‘ˆ 15 years old, just before getting into bodybuilding style training. Right pic πŸ‘‰ 14 years lifting.
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#fitness #fitnesslife #fitnesslifestyle #fitnessmodel #fitnessmotivation #fit #fitness #fitnesslifestyle #fitlife #fitfam #fitnessaddict #mylife #bodybuilding #bodybuilder #hardwork #flex #healthylife #body #muscle #dream #believe #achieve #oregon #igfitness #igbodybuilding #transformationtuesday

Are you following the Daily Pump? This exercise is part of the workout that I'll be posting tomorrow on the site. Link in bio
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DB floor press- Switching things up and ending with they bad boys!! Tiny arch in the back. Legs flat instead of bent to take lower body out of the movement
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Lower the DB to my lower pecs, brief pause on the ground, then exploding up bringing the DB to more mid pec on the ending contraction.
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Give this exercise a shot! Tag me in your story if you do. Might wind up on my IG πŸ‘€
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#igers #igdaily #igfit #Igfitfam #Igfitfreaks #instagramfitness #bodybuilder #strong #bodybuildingmotivation #lifestyle #getfit #instagrambodybuilding #aesthetics #healthylife
#weighttraining #cardio #exercises#muscle #hardwork #youcandoit #goalsetter #pdx #chest

Are you following the Daily Pump? This exercise is part of the workout that I'll be posting tomorrow on the site. Link in bio
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Double arm DB kick backs- Brief pause on the bottom of the rep to keep momentum out of it, and explosive on positives!
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The key to These Is always limiting movement in the upper arm! It's going to help keep as much tension on the triceps as possible! Is there going to be a little bit of swinging? Absolutely. But if you have a poor mind muscle connection in your triceps, try to make a conscious effort to keep upper arm a little more stationary!!!
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Give this exercise a shot! Tag me in your story if you do. Might wind up on my IG πŸ‘€
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#igfitness #fitnessfreak #fitnessgoals #goals #fitlifestyle #portland #igfitfam #eatclean #staypositive #positive #dream #gainz #fitness #dreambig #healthyliving #workout #muscles #flex #body #workhard #mylife #exercise #settinggoals #triceps

Throwback to about 4 lbs lighter than I am right now!
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I hit chest and triceps earlier this morning. Triceps are definitely one of those muscles that I really enjoy training. Different angles, different sets, different reps, lots of different tempos all go into building a well rounded pair of horseshoes!
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What are some issues you guys have with your triceps? Not feeling a mind muscle connection? Pain in joints?
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There are a number of things going on that could be hindering your tricep development, just got a find a way to get around it!Just figure it out sooner rather than later because the quickest way to building your physique is quality and consistency in your workouts!
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#fitness #fitnesslife #fitnesslifestyle #fitnessmodel #fitnessmotivation #fit #fitness #fitnesslifestyle #fitlife #fitfam #fitnessaddict #mylife #bodybuilding #bodybuilder #hardwork #flex #healthylife #body #muscle #dream #believe #achieve #oregon #igfitness #igbodybuilding #triceps #throwback

End of day 2 here at the 2017 Mr. Olympia πŸ™Œ
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Wanted to thank everybody who came up and said hi to me this year. Honestly blows my mind what a badass group of followers I have! Means the world to me. Cigars tonight! Watch my story to see where I'm at!
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Last but not least! Huge shout/thanks to @optimumnutrition for putting on such an amazing booth this year πŸ€™πŸ™Œ
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#fitness #fitnesslife #fitnesslifestyle #fitnessmodel #fitnessmotivation #fit #fitness #fitnesslifestyle #fitlife #fitfam #fitnessaddict #mylife #bodybuilding #bodybuilder #hardwork #flex #healthylife #body #muscle #dream #believe #achieve #vegas #igfitness #igbodybuilding

Are you following the Daily Pump? This exercise is part of the workout that I'll be posting tomorrow on the site. Link in bio
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Seated barbell underhand front raise- explosive positives, control negative, complete rest on the bottom of the rep! Well outside shoulder width πŸ™Œ
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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 front raise!
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Give this exercise a shot! Tag me in your story if you do. Might wind up on my IG πŸ‘€
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#igfitness #fitnessfreak #fitnessgoals #goals #fitlifestyle #portland #igfitfam #eatclean #staypositive #positive #dream #gainz #fitness #dreambig #healthyliving #workout #muscles #flex #body #workhard #mylife #exercise #settinggoals #vegas

Simple compounds always play the most important role!
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Are you following the Daily Pump? This exercise is part of the workout that I'll be posting tomorrow on the site. Link in bio
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Seated single arm DB curls- Set up as if you are going to do double arm or alternating, but do one side at a time!
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Try to keep your elbow in front of your shoulder as much as possible during the contraction part of the rep. This mimics having a preacher pad behind your tricep which helps engage your biceps more πŸ€™ push that shit to Failure!
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Give this exercise a shot! Tag me in your story if you do. Might wind up on my IG πŸ‘€
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#fitness #fitnesslife #fitnesslifestyle #fitnessmodel #fitnessmotivation #fit #fitness #fitnesslifestyle #fitlife #fitfam #fitnessaddict #mylife #bodybuilding #bodybuilder #hardwork #flex #healthylife #body #muscle #dream #believe #achieve #oregon #igfitness #igbodybuilding

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