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There is an element of internal rotation of the shoulder created by the pecs. What this means is, if your shoulders are depressed and scapula retracted, the chest muscles are responsible for taking your palms facing eachother with arms extended and turning your palms down, so now your thumbs are facing each other. .
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So if your goal is using the cable fly to work the chest in its shortest and most contracted position, you are going to benefit greatly from turning palms facing down. This small change in hand position will have a major impact on the well you can contact the most inner pec fibers. .
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Make sure when doing so that you are consciously paying attention to shoulder depression. You want to make sure you are not elevating those shoulders or shrugging at the lats, this is going to get the front delt involved in the movement. .
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Another thing I like doing, is using a bench to do a seated version of the movement. This allows for greater scapula support and stabilization and one less thing I have to worry about when trying to focus on the chest contraction. .
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I know with tomorrow being International Chest Day, you are going to be tempted to max out on Bench Press, and see how much you can lift. But if you spend the time mastering this movement, your chest will grow faster than it will with a 300-400lb pound. I GUARANTEE IT!!! .
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#I3Training #FrankRich #MasstheticMuscle #MasstheticMechanics #ChestDay

Tonight @davidhmandel & #frankrich & I had the yummiest dinner at #joebeef in Montreal. So looking forward to @justforlaughs tomorrow! @veephbo

#Repost @officialjld
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Tonight @davidhmandel & #frankrich & I had the yummiest dinner at #joebeef in Montreal. So looking forward to @justforlaughs tomorrow! @veephbo

Kanu fahre😄🌊❤ @clbfvb #frankrich#fun#sun#water#24km 😥😅

Nimm dich in acht😋 #chateau #ichfinddich #frankrich #chef

I only have 3wishes for my birthday....1 Celebrate my birthday with @Frank Edwards....#Frankrich boy.and Spirit Money in motion#Spirit Inflence#Daysman#when i see you i would tell you the remaining 2wishes i pray and hope my Birthday wish come to pass

.."ya can't fight a tidal wave"...#newyorkmagazine #frankrich KaBOOM🙌🙌🙌🙌

MOST RECENT

The quality of life that we have and opportunity to live is directly related to the health and the sturdiniess of the vessel that we get to experience it with. .
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ONE BODY - ONE LIFE!!! .
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📸 Photo by @surraca 📸 .
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#I3Training #FrankRich #MasstheticMuscle #OneBodyOneLife #MondayMotivation

There is an element of internal rotation of the shoulder created by the pecs. What this means is, if your shoulders are depressed and scapula retracted, the chest muscles are responsible for taking your palms facing eachother with arms extended and turning your palms down, so now your thumbs are facing each other. .
.
So if your goal is using the cable fly to work the chest in its shortest and most contracted position, you are going to benefit greatly from turning palms facing down. This small change in hand position will have a major impact on the well you can contact the most inner pec fibers. .
.
Make sure when doing so that you are consciously paying attention to shoulder depression. You want to make sure you are not elevating those shoulders or shrugging at the lats, this is going to get the front delt involved in the movement. .
.
Another thing I like doing, is using a bench to do a seated version of the movement. This allows for greater scapula support and stabilization and one less thing I have to worry about when trying to focus on the chest contraction. .
.
I know with tomorrow being International Chest Day, you are going to be tempted to max out on Bench Press, and see how much you can lift. But if you spend the time mastering this movement, your chest will grow faster than it will with a 300-400lb pound. I GUARANTEE IT!!! .
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#I3Training #FrankRich #MasstheticMuscle #MasstheticMechanics #ChestDay

DOUBLE-TAP if you want BIG ARMS! 👊💪

Very few things in this world are completely linear, strength and the ability for your muscles to produce force being one of them. .
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Meaning: the relationship between the strength of your muscles at one end of a movement compared to the other end of the movement will be significantly greater, and as you approach the weaker end, the strength will drop at a faster rate. .
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Enter in the use of accommodating resistance, bands or chains. .
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Because your strength, or ability to produce force will either grow or drop off significantly at the end points of the range of motion, you want to use the chains in a way to match this. .
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Take the squat for example, we are all really really strong at the top of a squat and weak at the bottom, which is why it is very common to see people overloading the bar with more weight than they should be handling, only to complete 1/4 rep partials at the top. .
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To match my body's natural strength profile, I have added the use of chains as accommodating resistance, but as you can see, I have overloaded them at the bottom, so the entire stack of chains is off the ground when I'm at the top of squat, and am relatively strong, then as I descend to the bottom, there is a rapid decrease in load because the weight of the chains becomes stacked on the ground. .
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By knowing how to match my body's natural strength profile with the resistance profile of a movement, I become much more efficient with my training, and can focus on completely exhausting the muscle fibers with fewer movements. .
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Make sure to tag your homies who want an educated approach to training. .
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#I3Training #FrankRich #MasstheticMuscle #Squats

FLEXING - Acceptable any day but mandatory on Friday! .
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#FlexFriday #I3Training #FrankRich #MasstheticMuscle

🚨MASSTHETIC MECHANICS - Barbell Bench Press 🚨 .
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Often times, one of the first movements that we learn when we first step foot in a gym, the Barbell Bench Press is known as a great strength builder for Chest. So much to the point, that egos, confidence, and reputations within lifting circles are built around "How Much You Bench" .
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But what about building muscle, and hypertrophy training? How should the Barbell Bench Press be executed to maximize muscle growth? .
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Just like every exercise, it starts with what is your intention? If you're using the Bench Press to build muscle, then understand that it is a chest movement, and your goal needs to be eliminating the assistance of any other body part. .
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Starting with your set up, abs locked down, shoulders depressed, and lower back pressed into the pad. Hand placement should be just outside the elbows with forearms perpendicular to the floor. This will ensure that the tension is placed on the pecs and off the triceps and front delts. .
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With execution, focus on elbows out and elbows in, and imagine squeezing your hands together while maintaining the a tight grip firmly on the bar. .
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Is the Barbell Bench Press the best exercise for building a complete chest? No. But there is a place for it in your training, as long as your internal cues and execution are in place. Don't focus on what's going on with the bar, but more about what is happening inside the muscle. .
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Tag your homies who always start International Chest Day with Bench Press. .
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#I3Training #FrankRich #MasstheticMuscle #MasstheticMechanics #BenchPress #InternationalChestDay

🚨 MASSTHETIC MECHANICS - Seated Leg Curl 🚨 .
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What's the difference between the Seated Hamstring Curl and the Lying Hamstring Curl? And what's the best option for muscle growth? .
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Well to answer this question you must first understand that the hamstring serves 2 primary function, knee flexion and hip extension, and also that the hamstring is made up of 3 major muscle heads (Biceps Femoris, Semimembranous, Semitendinosus). .
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Now both movements involve knee flexion, or bending of the knee, but with the Lying Hamstring Curl, you maintain in straight position, so there is no real hip extension involved. The Lying Hamstring Curl predominately works the outer hamstring (Biceps Femoris). .
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In a Seated Hamstring Curl though, you are able to bend at the waist, which has great hip extension, while maintaining a very stable environment, compared to an RDL. This position really allows you to work the hamstrings in their most lengthened state. The Seated Curl will work the other two heads the Lying Curl doesn't much better. .
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So in closing, to maximize muscle growth and build a well balanced and MASSTHETIC PHYSIQUE, you will need both movements in your training, programmed with an INTENTIONAL approach. .
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Make sure to tag your homies who need to focus on their hamstrings! .
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#I3Training #FrankRich #MasstheticMuscle #MasstheticMechanics

In addition to its primary function as an elbow extensor, the long head of the triceps (the one the sits on the back of the arm and gives it the horseshoe appearance), attaches at the scapula and is responsible for slightly shoulder extension. .
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Meaning, if you are going to fully contract and shorten that muscle, there needs to be some movement of the shoulder joint. .
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Typical movements to work this muscle include bench or machine dips and close grip presses, but many times it's hard to keep other muscles out of the movements. .
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So one of my favorite go-to exercises for full triceps development is this variation of a dull cable pressdown. .
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By having the dual ropes attached at separate cables, I can keep the line of cable in direct line with my elbow joint. This allows me to keep stress, tension, and torque off the elbow, and strictly provide tension through the muscle. Once I'm fully contracted, the length of the ropes allow me to slightly move my upper behind me (you can see this movement is very small and is totally initiated with the long head of the tricpes). By contracting the triceps first, they remain contracted as my arms move behind me, increasing total time under tension and really giving a massive amount of blood into the muscle, causing an extreme pump. I'll finish the set off with just a few partial pressdowns. .
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In building a MASSTHETIC PHYSIQUE, it does require isolation exercises for all body parts, but learning the most efficient way to do them will improve productivity in the gym, leading to greater gains! .
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Tag your homies who never skip arm day! .
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#I3Training #FrankRich #MasstheticMuscle #ArmDay

Success is little like wrestling a gorilla... You don't quit when you're tired, you quit when you're done.




#SilverbackGorilla #Silverback #I3Training #FrankRich #MasstheticMuscle

The MIND is a POWERFUL FORCE. It can ENSLAVE us or EMPOWER us. It can plunge us into the depths of MISERY or take us to the heights of ECSTASY! . •


LEARN TO USE THE POWER WISELY! .




📷 Photo by @ryanboyer_ 📷
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#I3Training #FrankRich #MasstheticMuscle #Mindset

🎥 New Video Alert 🎥 (Link in bio) .
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Upper body supersets for chest and back to help you accelerate muscle growth. .
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Supersets are a great tool to use to train individual body parts by there are also many benefits to using supersets for opposing or antagonist muscle groups. .
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In this video, we go over, discuss, and break down 3 specific supersets that you can used in one workout or over the course of multiple workouts for chest and back to help you increase your metabolic threshold, increase density and frequency of workouts, and accelerate muscle growth. .
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#I3Training #FrankRich #MasstheticMuscle #YouTube

🚨MASSTHETIC MECHANICS - Barbell Bench Press 🚨 .
.
Often times, one of the first movements that we learn when we first step foot in a gym, the Barbell Bench Press is known as a great strength builder for Chest. So much to the point, that egos, confidence, and reputations within lifting circles are built around "How Much You Bench" .
.
But what about building muscle, and hypertrophy training? How should the Barbell Bench Press be executed to maximize muscle growth? .
.
Just like every exercise, it starts with what is your intention? If you're using the Bench Press to build muscle, then understand that it is a chest movement, and your goal needs to be eliminating the assistance of any other body part. .
.
Starting with your set up, abs locked down, shoulders depressed, and lower back pressed into the pad. Hand placement should be just outside the elbows with forearms perpendicular to the floor. This will ensure that the tension is placed on the pecs and off the triceps and front delts. .
.
With execution, focus on elbows out and elbows in, and imagine squeezing your hands together while maintaining the a tight grip firmly on the bar. .
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Is the Barbell Bench Press the best exercise for building a complete chest? No. But there is a place for it in your training, as long as your internal cues and execution are in place. Don't focus on what's going on with the bar, but more about what is happening inside the muscle. .
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Tag your homies who always start International Chest Day with Bench Press. .
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#I3Training #FrankRich #MasstheticMuscle #MasstheticMechanics #BenchPress #InternationalChestDay

Ferie mit de leibste... 3 Wuche Frankrich fix plant🙌 1 Wuche mit Yvi 1 Wuche mit Rincy alles jahre widr 😘😍 freu mii mit eu😍 #ferie #mitmineladys #frankrich #fréjus #nizza #monaco #sttropez #uswmechömet😍

•••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••
IF YOU DON'T KNOW WHERE YOU'RE GOING, YOU MIGHT WIND UP SOMEPLACE ELSE! •••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••
#I3Training #FrankRich #MasstheticMuscle #YogiBerra

🎥 New Video Alert 🎥 (Link in bio) .
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Upper body supersets for chest and back to help you accelerate muscle growth. .
.
Supersets are a great tool to use to train individual body parts by there are also many benefits to using supersets for opposing or antagonist muscle groups. .
.
In this video, we go over, discuss, and break down 3 specific supersets that you can used in one workout or over the course of multiple workouts for chest and back to help you increase your metabolic threshold, increase density and frequency of workouts, and accelerate muscle growth. .
.
#I3Training #FrankRich #MasstheticMuscle #YouTube

Rack Pulls are known to be a great alternative to Deadlifts on back day, due to the fact that by stopping just below the knee you eliminate the use of hamstrings and glutes in pulling the weight off the floor. .
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At the same time though, the resistance profile of this movement doesn't make it ideal for targeting lats in the shortened position, when you're at the top of the movement with the lats fully contracted. .
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Adding resistance bands to a fixed objext down and in front of you, will force you to further engage the lats at the top, as long as you maintain bar path and don't allow the bands to pull your forward. These have been referred to or called Sweeping Rack Pulls, because you are sweeping the weight back at the top to avoid falling forward. .
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This slight adjustment to the resistance profile of a movement that normally doesn't work the lats, changes it to be a great option as a MAX OUTPUT movement to start a workout in. The entire back is involved and a large amount of muscle fiber requirement plus the added benefits to the CNS shock because this is a movement where you want to move heavy weights! .
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Keep in mind though, the bands will be pulling you forward, so make sure to keep core engaged and maybe start with a slightly lighter weight that what you normally work with. .
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Give it a shot next back day as your first movement and let me know what you think. .
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#I3Training #FrankRich #MasstheticMuscle #RackPulls

We came... We trained... We CONQUERED! .
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Another successful Massthetic Muscle Camp is in the books! .
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Beyond honored to bring guys like this together on a regular basis and push them beyond what they believe they're capable of. So proud of the energy, intensity, and support they brought today. .
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The morning started with a high intensity, high volume hypertrophy back workout. A quick break after that where my good friend, @chandler_jerrico of @rebuilt_meals supplied lunch for everyone. We finished the day off with more of a metabolic focused leg workout. .
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Stay tuned for the full recap and footage coming your way soon! .
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Hope to see you at a Massthetic Muscle Camp soon! .
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#I3Training #FrankRich #MasstheticMuscle #MuscleCamp

We talk a lot of foot position/placement with the leg press in terms of what muscles we are going to target in the legs - feet high and wide for hamstring focus, feet low and closer for quads, and a neutral stance for more even distribution throughout the legs. .
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But what about once our feet are in place, and we are executing our reps... Should we consciously be thinking about what are feet are doing? .
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If we don't pay attention to how our feet are placed and in contact with the sled, we can end up putting our knees in a very vulnerable position. .
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Something that is very common when performing this exercise, and any variation of leg press or squat movement, is the buckling of the knees, especially when working with heavier weights. .
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What this causes is any tension or load you have placed on the muscle to be moved over to your knee and ankle joints. Not only is this limiting time under tension with the muscle, but its causing an extreme amount of stress on those joints, and will eventually lead to an injury, and the inability to train this exercise. .
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To prevent this from happening, think about "spreading the floor" with your feet, almost as if you are grabbing the floor/or leg press press sled with your toes. This is going to ensure proper weight distribution throughout the feet. From there, you can even think about slightly shifting the weight to the outsides of your feet, it time this will become to feel natural. .
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And then, as you are executing your reps, just make sure your knee path is in line with your toes. .
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I don't know about you, but my goal is to continue to train and build muscle for the next 30, 40, or even 50 years. So I make sure to do everything I can to preserve health and longevity of my joints. .
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Double tap and comment if you agree. .
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#I3Training #FrankRich #MasstheticMuscle #MuscleCamp

We came... We trained... We CONQUERED! .
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Another successful Massthetic Muscle Camp is in the books! .
.
Beyond honored to bring guys like this together on a regular basis and push them beyond what they believe they're capable of. So proud of the energy, intensity, and support they brought today. .
.
The morning started with a high intensity, high volume hypertrophy back workout. A quick break after that where my good friend, @chandler_jerrico of @rebuilt_meals supplied lunch for everyone. We finished the day off with more of a metabolic focused leg workout. .
.
Stay tuned for the full recap and footage coming your way soon! .
.
Hope to see you at a Massthetic Muscle Camp soon! .
.
#I3Training #FrankRich #MasstheticMuscle #MuscleCamp

Are you training intelligently and with the right approach to build muscle while avoiding injury? .
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Even the best program and workouts can still fall short if the execution is lagging. .
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With MASSTHETIC MUSCLE, we not only teach you exactly what you need to do to ACCELERATE YOUR MUSCLE GROWTH, but we also go over the HOW and the WHY. .
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Tomorrow morning we welcome in a new batch of men looking to learn the most effective way to build muscle and become the greatest versions of themselves. .
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In honor of Massthetic Muscle Camp going down, you can save 40% off the complete MASSTHETIC MUSCLE program this weekend. .
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All you have to do is hit the link in my bio and enter code, camp40, at checkout. .
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Are you willing to make the decision to invest in yourself and join the MOVEMENT? .
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@iamjimmyb
@jlbtpa
@kevinshieldsfitness
@ryanboyer_
@kylermax_fit .
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#I3Training #FrankRich #MasstheticMuscle #MuscleCamp

WHAT IS ACTION?
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Action is commonplace, right action is not. As a discipline, it's not any kind of action that will do, but DIRECTED action. Everything must be done in the service of the whole. Step by step, action by action, we'll dismantle the obstacles in front of us. With persistence and flexibility, we'll act in the best interest of our goals. Action requires courage.
Our movements and decisions define us: we must be sure to act with deliberation, boldness, and persistence. Those are the attributes of right and effective action. Nothing else. ---------------------------------------------------------------------------------
Action is the solution and the cure to our predicaments. .
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Photo credit to the amazing @surraca. .
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#I3Training #FrankRich #MasstheticMuscle #Action #Morningmotivation

#frankrich 😎😎😎

🚨 MASSTHETIC MECHANICS - Parallel Bar Dips 🚨 .
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Here's one of those movements that your setup, body position, and execution is extremely important not just in avoiding injury, but in what actual muscles are being worked. .
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If you want to target the triceps, maintain a much more upright torso. .
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For chest, you will want a slight lean forward. .
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In both cases, make sure your elbows stay over your hands, meaning your shoulders will wind up in front of them. This is going to reduce tension and torque placed on both joints. .
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Keep your abs engaged and maintain a tight body throughout the entire range of motion. Avoid allowing hips and legs to swing at all, most find that a slight bend at the knees and crossing of the feet help with stabilization. .
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Don't be in a rush to add weight. Master the movement first, making sure you are working the intended muscle, and when you are ready, add weights with either a belt around the waist or chains over your shoulders. .
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This is great movement to use towards the beginning of a workout. Due to all the stabilization required, avoid using it as a finisher. .
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#I3Training #FrankRich #MasstheticMuscle #Dips #MasstheticMechanics

🎥 New Video Alert 🎥 (Link in bio) .
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How to build muscle using the Precision Hypertrophy Principles in order to create the PERFECT CHEST WORKOUT. .
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While there is no perfect workout that will everyone at every time, there are key principles that can be applied in an intelligent and intentional way to help you create the most effective chest workout to build muscle. .
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#I3Training #FrankRich #MasstheticMuscle #YouTube #PerfectWorkout

Now its time for me to draw my mentor @frankrichboy ..pls help me retag him 😂
#d #lovedrawing🎨 #smartart #frankedwards #frankrichboy #frankrich #iamopepraiz #opepraiz #fine

Every Inch, Every Rep - OWN IT! .
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Photo by @ryanboyer_ .
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#I3Training #FrankRich #MasstheticMuscle #OwnIt

The lats do not attach anywhere at the elbow, so anytime we can do a lat movement that does not involve the bending of the elbow, the better job we will have at keeping tension on that muscle, and avoiding the use of secondary muscles in the biceps and forearms. This is the reason that straight arm pulldowns and pullovers are great exercises for that lats. .
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This variation of a seated cable row very much mimics the movement you would do with a standing straight arm pulldown, but the added support of the bench you are sitting on adds a layer of stabilization that you don't get standing. .
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Now you can see it is limited range of motion, so you will want to make sure you are complimenting it with other movements on back day. But this is a great option to be used either at the beginning of your workout as an activation exercise, or at the end when you're trying to target and exhaust that last few muscle fibers. .
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Make sure the movement starts by first depressing the shoulder blades down, and think about pulling them down to your hips the entire time. Once your elbows reach the point they are no longer moving back, imaging squeezing them into your sides, this will help initiate the rotational function of the lat into the spine. .
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You will not need a lot of weight on this movement, but when you get the execution down, you will really feel those lats firing. .
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Shoutout to my homie and MASSTHETIC MUSCLE Member @transformationbymigz for the video credit! .
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#I3Training #FrankRich #MasstheticMuscle #Lats #BackDay

You can't control time. It's going to pass, whether you want it to or not.. AND THAT'S THE TRUTH! .
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What you can control though, is the decisions you make, and the actions you take during that time. .
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Where do you want to be in 1 month, 2 months, or 3 months from now? .
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If you continue to do the same things you're currently doing, chances are you're going to be exactly where you are right now! .
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So are you willing to make a change? .
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I am offering MASSTHETIC MUSCLE at an all time low price of just $19. Everything you need to build and sculpt your greatest physique, starting right NOW! .
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Just hit the link in my bio and join the MOVEMENT today! . .
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What do you have to lose? .
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#I3Training #FrankRich #MasstheticMuscle #GetStarted

Small, subtle changes to body positioning and setup, hand placement, and mechanical execution of a movement will have a major impact on what particular muscle is involved and targeted during an exercise. That's why it vitally important to be INTENTIONAL with every exercise you do. .
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By using 2 cable handles attached to the landmine t-bar row, I am able to maintain more of an upright position with my upper body. That, combined my the positioning of my stance, I can make this movement really focused on upper back, traps, and rear delts, which are extremely important muscles in building a MASSTHETIC PHYSIQUE! The cable handles also have a more free movement and range of motion, putting much less stress on elbow and wrist joints. .
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There are thousands of programs out there to help you build muscle. But if you are truly serious about achieving your greatest physique, then you need to understand the little details that will maximize your genetic potential. .
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You still have time to pick up the complete MASSTHETIC MUSCLE program for just $19. Hit the link in my bio and download your copy today! .
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#I3Training #FrankRich #MasstheticMuscle #MasstheticMechanics


INTENTIONAL with my purpose...

INTEGRATED with my methods...

INTENSE with my execution... .



#I3Training #FrankRich #MasstheticMuscle #Purpose

👒beest huet💜 #frankrich#isch#lit 🔥

Will you be joining us? .
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In a little over a week from now we will be holding the next MASSTHETIC MUSCLE CAMP at @powerhousegymathleticclub in Tampa, FL. .
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A group of hard working, dedicated men learning the most effective and optimal way to build and sculpt their greatest physiques, backed by science. .
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Wanna know how you can be there? .
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Message me today to find out now! .
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Also, if you have yet to pick up the complete 12 week program that will change the way you train forever, hit the link in my bio and grab it today for the extremely discounted price of just $19 (offer good till Monday at midnight) .
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@iamjimmyb
@kylermax_fit
@jlbtpa
@kevinshieldsfitness
@ryanboyer_
@chandler_jerrico .
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#I3Training #FrankRich #MasstheticMuscle #MuscleCamp

@frankrichboy in Ilorin, it was an honor to present this to him, come tonight by 9pm winner's chapel Gaa Iman Ilorin, kwara state.
#frankrichboy #frankrich #frankedwards #magepraise #instachoir #rocktown #art #artstudio #artvideo #drawing #drawingoftheday #photooftheday #nigeria #nigeriaartist #hyperrealistic #artwork

If your goal is optimizing body composition & building your greatest physique, a MASSTHETIC PHYSIQUE, then you need to pay close attention to nutrient timing & insulin sensitivity. .
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Carbohydrates are a necessary building block for muscle, as they provide our bodies with fuel & are stored as glycogen in the muscles as long as our insulin sensitivity is high, if we become insulin resistant, those carbs will be shuttled into fat cells. .
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The longer we can go without elevating insulin, which occurs when we consume carbohydrates (especially simple carbs), the more insulin sensitive we will become. .
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This is why in the time leading up to training, whether we train in the morning, afternoon, or evening, we should consume a high protein & fat diet. This will keep your body burning fat as the primary source of fuel & improve cognitive function, overall focus, & clarity. .
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Then, as we begin to exercise/train, our body is at a heightened state of insulin sensitivity & any carbs we consume at this time will solely go into the muscles, there is zero chance of elevating insulin resistance here. .
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You want to opt for something that has a high insulin release & doesn't pull excess water into the gut or cause bloating. Vitargo and/or branch cyclic dextrin are my 2 recommendations. (I use Cluster Bomb by @redcon1, use code 'T10FrankR' for 10% off). .
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In addition to the insulin release, you want to stimulate protein synthesis at this time. Taking in complete proteins can be challenging, so adding essential amino acids (EAAs) or branched chain amino acids (BCAAs) to the drink is the best option. .
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I recommend starting to drink this about 15 mins into your workout & continue to sip on it until finished training. .
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This will also buy you some time with the 'anabolic window' so it won't be absolutely necessary to down a protein shake as you walk to your car. You'll have about 60-90 mins to get home, settled, then get a nice solid meal consisting of more protein and carbs in you. .
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Drop a comment & let me know if you've had any experience with intra-workout carbs. .
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#I3Training #FrankRich #MasstheticMuscle #Redcon1

HapiBirthDay to the MainTrigga
#FrankRich..

One of the great benefits of working with and integrating machines into your training is that everything is stabilized and you are working within a consistent movement pattern. This allows you to focus solely on the working muscle and really overload it with tension. .
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What I've done here is add 2 resistance bands to this chest press. These bands will get progressively tighter as the handles get further away, really overloading the top of the movement, something that is challenging to do with traditional free weights. .
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Don't be fearful of using machines in a muscle building phase. There are tons of benefits and when applied with the right intention, can be a great compliment to all of your other training. .
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Bonus gains come when you master the barking and growling as well! .
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#I3Training #FrankRich #MasstheticMuscle #ChestDay

Gratitude is the healthiest of all human emotions. The more you express gratitude for what you have, the more likely you will have even more to express gratitude for. .
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#I3Training #FrankRich #MasstheticMuscle #Gratitude #MondayMotivation

Pick it up for the #cardiB cover story, stay for the #rebeccatraister and #frankrich truthbombs about our current moment re predators facing repercussions and getting ready for the possibility of the next, worse #posttrump #demagogue

It is QUALITY rather than QUANTITY that matters. .
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Photo credit to @ryanboyer_
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#I3Training #FrankRich #MasstheticMuscle #Seneca

Quand ton meilleur ami @lilian67 t'accueille chez lui... il annonce le programme 😂✌️ // #elections #Politique #Politics #Politik #Amitié #Friendship #Freundschaft #Gundershoffen #Alsace #Elsass #France #Frankreich #Frankrich #Europe #Europa

Many fitness "experts" and trainers have told us that simply moving the bar from the back to the front on squats is going to work our quads more. And unfortunately this is not true. .
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Both front and back squats require hip flexion, knee flexion, and dorsiflexion during the eccentric and hip extension, knee extension, and plantar flexion during the concentric. The 2 movements work the exact same muscles. .
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In addition, in an article published in the Journal of Strength and Conditioning in 2009, EMG activity in each muscle group (quads,hams,glutes) was shown to be nearly identical. .
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The biggest difference in the 2 lifts is going to be in upper body mechanics. Because there is an element of shoulder rotation involved in performing a back squat, individuals who lack external rotation may have a difficult time getting in a comfortable position, this throwing off the mechanics of the entire movement due to over compensation. .
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In addition, the change in the center of mass due to the placement of the bar, allows there to be less compressive forces and shear at the knee joints and extensors. This means that front squats may be a better alternative for anyone suffering from or dealing with knee pains, problems, or joint issues. .
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The front squat is also going to allow you to get the same level of muscle recruitment with lighter loads, so it's a great alternative to be used if you feel like your body and CNS is becoming overworked or fatigued and not recovery like it should be. .
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At the end of the day, if your goal is building a MASSTHETIC PHYSIQUE, you are going to need to learn to execute and master both movements! So spend some time with both, then make the educated decision on which one is best for your goals at the current time. .
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Shoutout to my man and Massthetic Muscle member, @transfromationbymiqz for always making me look big and strong! .
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#I3Training #FrankRich #MasstheticMuscle #Squats

EFFICIENT - achieving maximum productivity with minimum wasted effort or expense. .
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This is a word that is rarely used. Everyone talks about "going hard" or "crushing it", but the reason you may not be getting the results that you want or deserve is because you are inefficient in your activities. .
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When it comes to physique development, the better you can get at efficient movement patterns and exercise execution, and eliminating unnecessary involvement of assisting muscles, means that you can isolate a particular muscle, decreasing the total number of exercises and/or sets it takes to achieve the desired goal. .
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This will speed up recovery processes and allow you to increase frequency at which you train those muscles. .
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It will also be less taxing and stressful on the overall CNS, and keep you from reaching periods or overtraining or system fatigue. .
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In life, the more efficient you become in how and where you invest your time and efforts, will allow you to focus on the things that really matter and move you closer to your goals and dreams. .
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Become EFFICIENT, and watch your muscle growth accelerate and the quality of your life improve. .
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#I3Training #FrankRich #MasstheticMuscle #Efficient

🎥 New Video Alert (Link in bio) 🎥
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Massthetic Muscle Camp 2
Metabolic Workout For MUSCLE GROWTH (Chest, Delts, & Biceps) .
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The boys are back for round 2 of the Massthetic Muscle Camp series. .
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This was the 2nd workout of the day and the focus here wad creating a metabolic response in the body while maintaining constant tension throughout the entire movement and making sure we were executing every single set and rep with perfect form. .
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Make sure to pay attention to the breakthrough moment that @kylermax_fit had. .
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@jlbtpa
@kevinshieldsfitness
@iamjimmyb
@ryanboyer_
@rebuilt_meals
@chandler_jerrico
@stephanyblue_wbffpro
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#I3Training #FrankRich #MasstheticMuscle #YouTube

🚨MASSTHETIC MECHANICS - Bodyweight Bench Dips 🚨
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We know based on its name that the triceps consist of 3 different muacle heads (long head, lateral head, and medial head). Each of these heads has different origin points and slightly different functions with which they are responsible. .
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Both the lateral and the medial head act as elbow extensors, and can be worked with most of the "traditional" exercises and movements like pressdowns, kickbacks, over head extensions. .
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The long head though, which is predominately responsible for giving the triceps that "horse shoe" shape attaches just underneath the scapula and is responsible for adduction of the arm (bringing the arm closer to the body). .
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Because of its attachment point and function, the long head needs to be worked with movements that are going to have a little shoulder extension involved, and can get your elbows back behind you. Close grip pushups or presses are great movements to work the long head, but the problem here is many people allow their chest to take over in these movements. .
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Enter the Bodyweight Bench Dips. Very similar to the other 2 as far as how the triceps is worked, and it is much easier to keep the chest out of the movement. Make sure to keep core engaged and locked down, and focus on keeping arms as close to your body as possible while driving your elbows back. .
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An advanced move would be to add weight by stacking plates on your lap. But make sure to keep secondary muscles out of the movement. .
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If you want an impressive set of arms, you need to build all 3 heads of the triceps, and no better movement to work the long head than the bench dip. .
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#I3Training #FrankRich #MasstheticMuscle #MasstheticMechanics

#tbt to when the Great Hall was the business lounge! Quite an assortment of architectural design in this room with the fireplace being of Jacobean character, the south doorcase being Renaissance, and a touch of modern design with the fireplace jib door 📷 check out @jdh_weddings for a more modern view of what we're up to in the Great Hall.
#jesmonddenehouse #jesmondhistory #greathall #historyphotographed #northeast #northeasthistory #ukhistory #northeasthotels #hotelsuk #architecturephotographed #1897 #frankrich

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