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🌬❄️☃️ #TBT
It is that time of the year again 🙌🏻#itsgettingcoldoutside #furtime #furcoat #mycalvins

RelaX bodybuilder.. who says am single? Am dating a 90lbs dumbbell ❤💪
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#gymIsLife #biceps #bulkingup #goldsgym

The weights are just a small part of it all #motivation

Sweaty Bench or Not Re-Racking?

MOST RECENT

You know it was a kickass workout when you have veins popping out......especially #foreheadveins 👍😁. Surprisingly in decent shape at 173lbs. #bulkingup #offseasonshape

How they treat u🤔is exactly how they feel about u!believe them n leave them😏 coz world is full of choices😉 be a chooser not a looser😎😂 #ifbb #ifbbpro #massthetic #aesthetix_era #protanofficial #belegend #vqfit #muscle #muscles #shredz #gainz #bulking #bulkingseason #bulkingup #bulkingoficial #asian #indian #india #delhi #delhiboy #instagram #delhigram

Moody Blk/w pic good arm session making progress shoulders and arms are benefiting from this years bulk #fitover40 #fitover50 #fitatfifty #bulking #bulkingseason #bulkingup #eatbigtogetbig#fitness #fitnessmotivation #fitdad#fitgranddad#nevergiveup #notdoneyet

The weights are just a small part of it all #motivation

Meal prepping was a lot easier when @brianmkramer just told me what to eat lol #meal #mealprep #chicken #bulkingup #bulking

All this week I been trying out the new techniques in my new training program which my new coach has set me to do I love the new challenges but I hate the struggle 😂😂 gotta keep it up though mans needs to beast it for a couple of months 😎🤙🏾💪🏾💪🏾💯🔥💥 #fitnessbeast #fitnessmotivation #newtraining #thestruggleisreal #fitnessjourney #newme #beastmode #somethingnew #disabilityornot #disabledperson #disabled #bodybuilding #bulkingup #bulkingseason

@enterthebao: K-Pop Braised beef on top Furikake Fries. I had zero expectations for these fries. Only thought I had was that they are fries and dear Lord, I love fries. Let me tell you. These fries were really good. They had the braised beef on top which the juices from that infiltrated the fries just enough to where the fries are not soggy at all. Sweet, salty, with good herb flavors! Will be back!! Hitting shoulder and triceps today ready to goooooo. Then cheat day tomorrow 😍
Almost finished with last weeks cheat day pictures!! It’s like 4pm at this point in the day!

Guys, sorry I haven’t posted in a while. Shit man life’s busy when you’re a hamstar 🐹⭐️ #fishstix #protein #gains #fithammies #bulkingup #summerbod #butitswinter #whocares

BRO SPLIT vs PUSH/PULL SPLIT by @jmaxfitness
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Another intermediate program that I like to recommend is the Push/Pull split.
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Use it to train each muscle 2x per week. The first half of the week is dedicated to strength (4-8 rep range), and the second half the week is dedicated to hypertrophy (8-12 rep range).
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On push days, you train your pushing muscles (chest, shoulders, triceps, quads, calves).
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On pull days, you train your pulling muscles (horizontal back, vertical back, biceps, glutes, hamstrings, rear delts).
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Much better than those bro splits, especially the split on the left! Keep following that one and your right arm will be bigger than your left (I had to include Darth Vader on this one as I'm seeing the Last Jedi tonight!)
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What's your current workout split? Let me know below.
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#brosplit #broscience #broworkout #workoutsplit #workoutday #bodybuilding #starwars #darthvader #bulking #cutting #bulkingseason #bulkseason #bulkingup #bulkup #bulklife #cuttingseason #gainmuscle #buildmuscle #musclegain #aesthetic #gainingmuscle #pumpup #aestheticaf #strongaf #pumpingiron #doyouevenlift #meatheadproblems #buildingmuscle #jmaxfitness #instabodybuilding

For training, the research shows that we should train each muscle 2-3x per week, as this will allow us to maximize weekly volume and intensity. For example, what's going to build more muscle, bench pressing 185lbs for 9 sets of 10 reps on Monday, or bench pressing 195lbs for 3 sets of 10 reps on Monday, Wednesday, and Friday?
Research also supports longer rest periods between sets. This will allow you to use more weight without fatiguing, thus increasing your volume (Volume = sets x reps x weight). But, there is some research that shows you can adapt to shorter rest periods, allowing you to get more of a pump, which also builds muscle. So in a nutshell, I'd use longer rest periods 80% of the time and short rest periods 20% of the time.
For protein requirements, the absolute bare minimum you'd want to eat per day to grow is 1.7g/kg/day. So if you're 80kg, that's a MINIMUM of 136g per day. With that being said, it's easier to just eat more protein, thus why we recommend striving for 1g/lb. Aim high so if you fail, you're still getting your minimum.
For carb requirements, you'll want to eat 3g/kg/day. So if you're 80kg, that's 240g of carbs per day. This will ensure that glycogen stores in your muscles are full and primed for the best performance in the gym.
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#musclescience #bodybuildingscience #bodybuilding #bulking #cutting #bulkingseason #bulkseason #bulkingup #bulkup #bulklife #cuttingseason #gainmuscle #buildmuscle #musclegain #aesthetic #gainingmuscle #pumpup #aestheticaf #strongaf #pumpingiron #doyouevenlift #meatheadproblems #buildingmuscle #jmaxfitness #instabodybuilding #quadzilla #bodybuildingnation #Thenoexcusecrew

Single arm lat pull down! Give these a go next time to finish your back work out 💪
15 reps each arm then 10 reps together × 4 sets .
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#backday #reardelts #traps #lats #girlswithmuscle #chickswholift #fitchicks #youryear #inkedgirls #miletune #spaclubsnoarlunga #aussiesummer #shread #bulkingup #armsworkout #fitspo #chasedreams #goals

5 lbs is still a PR 460 going up not pretty but it's there😁😁🤘

Doubles at 425 and 455, sometimes you just gotta push that shit up💪

BUILDING MUSCLE: WHAT DOES THE RESEARCH SAY? by @jmaxfitness -
There's been a ton of fantastic research published in the past 10-15 years that has given us some amazing insights on how to train to build muscle.
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For training, the research shows that we should train each muscle 2-3x per week, as this will allow us to maximize weekly volume and intensity. For example, what's going to build more muscle, bench pressing 185lbs for 9 sets of 10 reps on Monday, or bench pressing 195lbs for 3 sets of 10 reps on Monday, Wednesday, and Friday?
-
Research also supports longer rest periods between sets. This will allow you to use more weight without fatiguing, thus increasing your volume (Volume = sets x reps x weight). But, there is some research that shows you can adapt to shorter rest periods, allowing you to get more of a pump, which also builds muscle. So in a nutshell, I'd use longer rest periods 80% of the time and short rest periods 20% of the time.
-
For protein requirements, the absolute bare minimum you'd want to eat per day to grow is 1.7g/kg/day. So if you're 80kg, that's a MINIMUM of 136g per day. With that being said, it's easier to just eat more protein, thus why we recommend striving for 1g/lb. Aim high so if you fail, you're still getting your minimum.
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For carb requirements, you'll want to eat 3g/kg/day. So if you're 80kg, that's 240g of carbs per day. This will ensure that glycogen stores in your muscles are full and primed for the best performance in the gym.
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Which one of these findings surprised you the most? Let me know below.
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#musclescience #bodybuildingscience #bodybuilding #bulking #cutting #bulkingseason #bulkseason #bulkingup #bulkup #bulklife #cuttingseason #gainmuscle #buildmuscle #musclegain #aesthetic #gainingmuscle #pumpup #aestheticaf #strongaf #pumpingiron #doyouevenlift #meatheadproblems #buildingmuscle #jmaxfitness #instabodybuilding #quadzilla #bodybuildingnation #meathead #elitefts #gunshow

A true work of art. If you love a good waffle @presswaffleco is your place to go. It’s not just any waffle. It is a liege waffle. Im not waffologist but is a badass waffle. It is their Waffle Monte Cristo. I have never had a monte cristo before, until now. I’m glad this was my first one, but I’m also sad because the bar is now set so high. Amazing concept, amazing food. I will be back to try the rest of the menu!!

🌬❄️☃️ #TBT
It is that time of the year again 🙌🏻#itsgettingcoldoutside #furtime #furcoat #mycalvins

The scale isn't showing much success but these #arms and #shoulders definitely are showing a #change and #progress #hammerandchisel #bulkingup #chiselingaway

Marry Christmas from Weapons Squad🤘 #festive #gruntstyle

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Goooooood Mornin💫💫💫
今日は金曜日🤩
今日はSTARWARS 公開日😁😁
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早起きして
エニタイムきて朝トレして
今日の仕事は撮影関連のサポート🤪🤪
会社もどってまた仕事して
映画🎬🎬🎬
最高やん😘😘😘
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#alldaycoffee コーヒー #ラテ #カフェラテ #コーヒースタンド #カフェ巡り#coffee #coffeelatte #latte #coffeestand
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#食べる事も筋トレも好き #食べて動く#筋トレ #筋トレ女子 #トレーニー #増量中 #増量期
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#fitness #fitnessgirl #fitnesslifestyle #workout #training #bulkup #bulkingup #bulking #anytimefitness #healthylifestyle #healthylife

Finally getting some results #bulkingup

"La vita è semplice, non va complicata." ..Interpretazione (personale) di "one more light" 😊✌
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#dedicata #present #motivation #BeyondOrdinary #helpPeople #mood #soul #zappateSullaChitarra #bulkingup #love #strong #man

Started tracking macros instead of just calories - I’m excited to see how the next three weeks will pan out
I am still bulking but I realize while tracking calories - I sill wasn’t knowing the difference between my carbs fat and protein intake
Now I can to see the results I was looking for ! I use MyFitnessPal

#Repost @jmaxfitness
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BRO DIET VS MUSCLE DIET by @jmaxfitness -
Bro diets suck, are not fun and are not sustainable for 99% of the people reading this.
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Which means you probably shouldn't be doing a bro diet.
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Instead, I recommend a flexible diet. One where you track your macros (Calories and protein). For calories, use the formula in the image above. So if you're 150lbs, eat between 2,400 - 2,700 Calories per day. For protein, if you're 150lbs, eat a minimum of 123g of protein per day.
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From these calories, at least 80% should be "clean" foods (meat, poultry, fish, vegetables, potatoes, rice, oatmeal, fruits etc). The other 20% can come from whatever you want including ice cream, pizza, cookies or whatever your heart desires. For example, if you're eating 2,700 Calories per day, 2,160 Calories go towards "clean" foods, and 540 Calories can come from WHATEVER you want to eat.
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I like this approach because it gets you results, but it's much more sustainable. How many times have you tried a Bro Diet and wanted to shoot yourself after a single day? How many times have you "cheated" on your bro diet and binged? This is much less likely to happen if you're eating a flexible diet. Just remember, if Joffrey Lannister, Darth Vader, Biff Tannen, and Lord Voldemort were to start dieting, they would all use Bro Diets. This should put things in perspective for you.
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If someone you know is trying to build muscle, then send them here.
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#proteinshake #brodiet #musclediet #macros #iifym #ifitfitsyourmacros #flexibledieting #flexiblediet #nutrition #weighttraining #HIIT #cardio #bulking #cutting #bulkingseason #bulkseason #bulkingup #bulkup #bulklife #cuttingseason #gainmuscle #buildmuscle #musclegain #strongaf #pumpingiron #doyouevenlift #meatheadproblems #truenutrition #jmaxfitness

Hartiat paskaks 👊🏻 #building #bulkingup

I keep telling myself to cut down on food and save money but I'm still spending so much for lunch :( normally my lunch spending is about $12 -$16+, been eating so much for months already T.T
#bulkingup #fatdieme #spendmoneyonfood #brokefromeating #needtostartdieting #dietplease #stopeatingsomuch #mindoverbody

Fat Loss: Slow Vs Fast by @bachperformance 
Fast fat loss can be considered a 20-25% caloric deficit.
Most folks will be hard-pressed to lose more than 2-3 pounds of PURE fat in a week, even when doing everything right. *THIS does not apply to significantly overweight or obese folks.* 👉Slow and steady weight loss would be a deficit of roughly 10-15% below maintenance calories. 
A slower approach allows you time to change habits so you can lose fat & keep it off. 
You wont get too hangry and want to naw off you’re arm for calories. 
This is the best method for long-term, sustainable fat loss. 
But it’s easy to lose momentum when starting a fat loss diet when you don’t see immediate results. Sure, you can say, “suck it up” but frankly, momentum with fat loss is incredibly important. 👉 This is where short-term, aggressive diets excel. 
You’ll drop fat faster and build momentum to stay consistent.
Still, you shouldn’t do them if you have a poor relationship with food and irregular eating. 
If you use aggressive fat loss diets, do so for 3-4 weeks. Then, get back to a slow and steady approach.
So, which is best?
If you’ve got a decent amount of fat to lose, use an aggressive fat loss diets for a jump-start. Then, get back to a slow and steady approach for the best of both worlds. 
Comments and questions? Drop them below. .
#bodybuilding #HIIT #strengthtrain #bulking #cutting #bulkingseason #bulkseason #bulkingup #bulkup #bulklife #cuttingseason #gainmuscle #buildmuscle #musclegain #aesthetictumblr #aestheticshot #aestheticarmy #aestheticaf #strongaf #pumpingiron #doyouevenlift #meatheadproblems #truenutrition #instabodybuilding #quadzilla #bodybuildingnation #meathead #elitefts #atlantafitness

Santa came early! And he’s handing out the cutting stacks like candy canes. Order today and get 20% discount when you use code SALE20 at checkout. Hit the link in our bio to order today.

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