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MOST RECENT

Looking for a quick, time efficient and effective push-pull superset? .
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This one requires very little space and you don't need to take up multiple pieces of equipment, which I know can be a problem if you train at a busy gym. .
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Current training split at 12 weeks out right now has me hitting each body part twice a week, so in order to do this I like having one day where I pair chest and back together. .
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What are some of your favorite push-pull supersets that you've found to be effective? Drop a comment below and let me know. .
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#I3Training #FrankRich #MasstheticMuscle #Supersets

"Vision without execution is delusion". .
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People talk all day about things they want to do, or goals they have, yet when you dig deeper into their actions and habits you see that what they do doesn't match with what they say. .
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"I want to build a great physique" - yet I don't invest the time learning proper exercise execution or programming. .
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"I want to be shredded and have 6 pack abs" - yet I'm not giving up alchohol or sugar. .
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"I want to compete" - but I don't want to do cardio or have to feel hungry at times. .
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"I want to make more money" - but the minute that clock hits 5 o'clock on Friday I'm out till Monday. .
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These are just a few examples. .
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And this isn't about whether your goals and dreams are right or wrong, we all have the right to dream anything we want. .
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But if you truly want to accomplish something great, and become the greatest version of yourself, stop talking, and start doing. .
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The choice is yours. .
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#I3Training #FrankRich #MasstheticMuscle #MorningMotivation

There is no such thing as a good or bad exercise for everyone. .
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There is only proper or improper form, execution, and application. .
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#I3Training #FrankRich #MasstheticMuscle #ExerciseExecution

True or false? .
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Placing a barbell across your clavicle, or front delts, and squatting immediately takes the movement from being glute/hip dominant to now quad dominant? .
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False. .
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Whether or not a squat is glute or quad dominant is determined by the relationship between knee path travel versus hip travel. .
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If you want your quads to work, your knees must move first, and must move the most. .
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What doing a front squat will do, is for most, put us in a better position to properly execute that love movement. .
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By having the bar in front of us, it forces our hips to stay underneath us to keep us from falling forward. This alone gives us the ability to focus on knees moving first. .
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Also, due to having a slight pelvic tilt in this position, it allows us to have greater range of motion at the bottom, increasing knee extension and getting more quad recruited. .
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Although the front squat does require more core stabilization, the fact that you can't move as much load takes pressure off your spine. .
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In my opinion, front squats can be a great quad exercise, but the set up only puts you in position for better mechanics, you still have to execute properly. .
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#I3Training #FrankRich #MasstheticMuscle #QuadDamn #LegDay

Pain or pleasure? .
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Let me ask you a question... .
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What feeling or emotion do you associate with your training? .
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So many people go into the gym with the mindset of "killing it", or "going to war with the weights", as they feel they have to completely destroy themselves to make progress. .
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I used to be one of these people. .
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Having to listen to hardcore rock or gangster rap just to get myself hyped up enough to be able train. .
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And what was the result? .
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I always associated a negative connotation with the muscle building process. .
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It can be ok to get amped up for a workout, but your mental state going in has a much larger impact on quickly and how well you get out of that stressful state you've just put yourself in. .
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Approaching your training with a positive mindset, one of growth and prosperity is putting you in the right internal environment for long term success. .
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So I want to know, what kind of things do you do to prepare for a workout? .
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#I3Training #FrankRich #MasstheticMuscle #Mindset

what they all been waiting for ain’t it
#frankrich #luxuryfashion #houston

PLAN YOUR EXECUTION. .
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then... .
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EXECUTE YOUR PLAN. .
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#I3Training #FrankRich #MasstheticMuscle #Execution #Plan

We are all born a clean slate. .
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The only way we learn is by doing and succeeding, doing and failing, or by watching others do and either fail or succeed. .
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As we grow, everything about us changes. .
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Our ability to make decisions and take action, our ability to handle situations and stresses, our ability to identify if something is working and pivot quickly. .
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What should also change and continue to grow is our goals and expectations of ourselves. .
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And with these new found goals are greater ambitions, your daily practices and efforts need to evolve to match where you are going. .
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Here's what I mean: .
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Training to lean up or get shredded? - What you did to get to 10% or 12% body fat, will not be the same you'll need to do to get to 6-8%. .
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Want to run faster? - How you prepared and trained for a 10 min mile will be drastically different than training for a 6 min mile. .
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You want to get stronger? - The program you used to bench 225lbs will be very different from one with the goal of benching 350lbs. .
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Want to make more money? - The efficiency at which you worked to make 50k a year will need to improve if you're aiming for 100k. .
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You're in love and want to start a family? - How you prioritize your time when you're single or just dating will be very different once there's little ones running around in diapers. .
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Albert Einstein said, "Once you stop learning, you start dying". .
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I hope you love yourself enough to continue to live your life till the very last breath. .
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#Motivation #MorningMotivation #FrankRich

The FUTURE is a concept, it doesn't exist. There is no such thing as TOMORROW. There never will be, because TIME is always NOW. That's one of the things we DISCOVER when we STOP TALKING to ourselves and stop THINKING. We find there is only PRESENT, only an ETERNAL NOW. •



Photo by @surraca. .
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#I3Training #FrankRich #MasstheticMuscle #LiveInTheMoment

BOOM! .
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The atmosphere in this workout was out of this world! (Swipe to see rest of workout) .
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There's something about putting 10 guys in a gym together, all pushing each other to become better, chasing perfection with every single inch of every rep! .
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Currently sitting at 14 weeks out from WBFF Male Muscle Model Atlanta. .
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In just 2 weeks, bodyweight had dropped 6lbs to 251, and body fat is down 1.5% to just over 11%. .
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Goal for the next few weeks is still a recomp, dropping body fat while continuing to add muscle while calories are still relatively high. . .
Training focus is complete ownership of the weight with the intended muscle. Intensity is high, and volume will continue to increase over the next few weeks while I have the carbs to support it. .
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Here's just a few cues and takeaways from today's workout: .
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With the Hack Squat, our goal was to own the bottom 3 inches of every rep, where it's hardest. You can see we took 3 seconds for the bottom third of each rep, making sure the quads were doing the bulk of the work. Hips and lower back were locked in and driving hard into the pad with a secure pelvis. .
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On the leg extension, we're looking at a consistent tempo throughout, and making sure to complete each and every rep all the way to the top. Driving glutes hard down, the only movement is coming from the knee joint. .
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With the lying leg curls, you can see we had some manual resistance added at the bottom of each rep to better match the strength curve. Make note that my hips are driving hard down and my ass is not coming up as I curl to the top. .
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It is my opinion that if you are truly going to reach your full potential on leg day, it takes having a partner beside you to push you beyond where you'll get by yourself. .
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#I3Training #FrankRich #MasstheticMuscle #Mi40Gym

Who supports your fitness journey? .
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TAG THAT PERSON BELOW! .
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Often times, building our greatest physique can be lonely road. .
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Early morning workouts, time spent meal prepping, missed social events because personal development and rest are at the top of your priority lists are all things that most will not understand, but you may have to face because your goals and success come first. .
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But let's be honest, nobody ever achieves success with their fitness, health, and physique all alone. .
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Coaches, mentors, family and friends are there to keep you motivated and focused on the goal throughout the process. .
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But there is also that ONE PERSON! .
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The one who believes in you more than you do yourself. .
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The one that offers daily encouragement, motivation, and accountability that all your actions are efforts are leading in the right direction. .
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The one that understands just HOW IMPORTANT this really is. .
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And the one that no matter what, will not let you fail or quit. .
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Sure you can do it without them, but the success feels so much greater when you accomplish it together. .
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Who's your ONE person? .
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TAG THEM BELOW! .
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#I3Training #FrankRich #MasstheticMuscle

NY Mag - One might be tempted — just as fruitlessly — to speculate on what might have happened if more of New York’s elites had intervened back then, nonviolently, to block or seriously challenge Trump’s path to power. They had plenty of provocation and opportunities to do so. Trump practiced bigotry on a grand scale, was a world-class liar, and ripped off customers, investors, and the city itself. Yet for many among New York’s upper register, there was no horror he could commit that would merit his excommunication. As with Cohn before him, the more outrageously and reprehensibly Trump behaved, the more the top rungs of society were titillated by him. They could cop out of any moral judgments or actions by rationalizing him as an entertaining con man: a cheesy, cynical, dumbed-down Gatsby who fit the city’s tacky 1980s Gilded Age much as F. Scott Fitzgerald’s more romantic prototype had the soigné Jazz Age of the 1920s. And so most of those who might have stopped Trump gawked like the rest of us as he scrambled up the city’s ladder, grabbing anything that wasn’t nailed down. #newyorkmagazine #frankrich #roycohn #trumptarded #gobacktoqueensshithead #trumptrainwreck #groperinchief #dotard #fraud #grifter #taxevader #fakebillionaire #moneylaunderer #ruiningamerica

Struggling to build your biceps? .
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Here's 1 tip I want you to focus on this week when your training them... .
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As your curling, focus on turning your wrists out, and try and bring your pinky finger to the outside of your shoulder. .
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Most people think of the biceps as only having one function, elbow flexion, when really they are also responsible for supination, or turning out of this wrists. .
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By only being considered with the elbow flexion, or curling aspect, you are leaving a good amount of the biceps out of the movement. .
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Even when curling a straight bar, if you intently think about bringing your pinkies up and out, you will actively recruit more muscle fibers in your biceps. .
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This tip alone will drastically improve your mind to muscle connection and you'll notice new growth after just a few workouts. .
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If you're looking for the plan to add 1 inch to your arms in just 30 days, hit the link in my bio and find out what Neuromuscular Frequency Training is all about. .
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#I3Training #FrankRich #MasstheticMuscle #BigArms

I love pull-ups! .
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In my opinion, they can be one of the best exercises for overall back development, and building a massive, strong back that is necessary for a MASSTHETIC PHYSIQUE. .
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But the problem is almost NOBODY does them properly. .
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And just to be clear, this post is specifically for of you are training for hypertrophy and using the pull-up to build muscle. .
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If your goal is something else, like competing and becoming the best at exercising, then keep doing whatever the hell you call what you're doing. .
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So first off, we have to understand that the pull-up is a great exercise for working the lats when they're fully lengthened (stretched), so make sure to get there. This means arms fully extended, shoulders elevated and retracted forward. .
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Now, from there, first move is to retract scapula down and back, this is putting tension in the muscles you're intending to work. .
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And to make sure your back is doing all the work, I want you to pull yourself without using body english. .
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If you want to dictate what part of the back is doing the work, pay attention to the path of your upper arm. .
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Now remember, there is no advantage to pulling yourself as high as you can, then extending your neck up further to pass the bar. Trust me, you back muscles don't care how long your neck is and the fact that you can move it while hanging. .
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There you go. Tips to improve your pull-ups and build a bigger, stronger back. .
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#I3Training #FrankRich #MasstheticMuscle #PullUps #BackDay

***Put your🎵 on 😎 *** One of the most effective exercises is double rope triceps extension. Reason being is that you can get triceps maximally shortened behind the body.

With one rope you cannot especially if you have broad shoulders you risk injury and won’t get maximal strength or growth in shortened range.

If your gym doesn’t have one long rope use two ropes together in one pin 😎

I know you're probably asking yourself... Should I FLEX today?
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Well it is Friday, so JUST DO IT!!!
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LEGAL DISCLAIMER: The contents within this message are brought to you exclusively by @frankrich_fitness. @Nike has no affiliation with this post. .
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#FlexFriday #JustDoIt #Flex #Nike #I3Training #FrankRich #MasstheticMuscle

Remember, SUCCESS is the progressive realization of a worthy goal or ideal. .
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Anything you aiming to accomplish in life should be based around the habits you develop and the person you become while working towards it. .
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Too many people give up too soon or quit because they are focusing on the "big picture", not realizing that the compounded efforts of their work is bringing them much closer to the actual goal. .
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Stay the course! .
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#I3Training #FrankRich #MasstheticMuscle #Motivation

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