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Are you confused about where to begin with setting up your diet and routine for your goals? Check out my ebook by clicking the link in my bio πŸ’ͺ🏼.
Delts used to be the muscle group that I struggled the most with. Due to a combination of focusing on the wrong exercises and using incorrect form, it took me years to begin developing solid delts. Now, they're actually a strength. These are some of my favorite delt exercises.
Overhead presses have done wonders for me. You can do them seated or standing. I've noticed a tremendous improvement since incorporating them consistently. A close second and possible alternative would be seated Arnold presses but I didn't want to count that as a second exercise since they're similar. Make sure you're using full range of motion though. Otherwise, you're not getting the full benefit.
Lateral raises are the only exercise that I do for side delts. Side delts are hard to hit and there really aren't too many exercises that target them. There are several variations you can do such as using a cable, seated, or standing. I personally like seated with dumbbells.
Rear delts have a few options. You can do rear delt flyes either seated or standing. You can do them with dumbbells or cables. You can use a reverse fly machine or do face pulls.
Overall, shoulders are a tiny muscle group and the most important part is to make sure you're using correct form and feel your shoulders doing the work. It is very easy to cheat with other body parts and that will short change your delts from making optimal progress. You'll notice I didn't include any front delt work. I feel that they get hit enough with chest movements and overhead presses so I don't feel the need to do any additional isolation work for them. If you’re wondering, the sick tank is from @universalusa.

Long post coming tomorrow BUT TONIGHT IM GOING TO DINNER AN IFBB PRO πŸ†πŸ†πŸ†πŸ†πŸ† #WEDIDIT

Huge huge shoutout to my good friend @mikesheffer_ who not only took first in his class in both men's physique and classic physique at the Popeyes fall classic. BUT! He also took the overall in both categories. The man has so much dedication and I couldn't help but be inspired. Humble through and through as well. Proud of you man πŸ’ͺπŸ’―

μ˜€λŠ˜μ€ λ“±μš΄λ™πŸ’ͺ🏾πŸ’ͺ🏾
μ‹œκ°μ  효과λ₯Ό μœ„ν•œ μž˜λ‘ν•œ ν—ˆλ¦¬λ₯Ό λ§Œλ“€κΈ°μœ„ν•΄μ„œλŠ” μ˜†κ΅¬λ¦¬ μš΄λ™ λ…Έλ…Έ!
κ΄‘λ°°μš΄λ™μ„ μ—΄μ‹¬νžˆ ν•΄μ•Όν•œλ‹€λŠ”βœŒπŸΎ
μš”μ¦˜ μžμ„Έ ꡐ정쀑인데...등은 ν•˜λ©΄ ν•  수둝 μ–΄λ €μš΄κ±° κ°™μŠ΅λ‹ˆλ‹€πŸ˜’
1ν™”λ©΄. 원암 덀벨둜우
2ν™”λ©΄. λ ›ν’€ λ‹€μš΄ μ˜€λ²„
3.ν™”λ©΄. λ ›ν’€ λ‹€μš΄ 언더
4.ν™”λ©΄. λ ›ν’€ λ”μš΄ μ™€μ΄λ“œ 페러럴
5.ν™”λ©΄. 밴트 μ˜€λ²„ λ°”λ²¨λ‘œμš°
6.ν™”λ©΄. ν–„λ¨Έ 슀트랭슀 둜우 μ˜€λ²„ 그립
7.ν™”λ©΄. 밴트 μ˜€λ²„ 덀벨 둜우
8.ν™”λ©΄ T.bar 둜우 언더 그립
9.ν™”λ¬œ λ°λ“œλ¦¬ν”„νŠΈ!
-μ‹œν‹°λ“œ 둜우 페러럴 그립(μ˜μƒ λͺ»μ°μ—ˆμ–΄μš”γ… )
였늘 λ“± μ „μ²΄μš΄λ™ γ…‹γ…‹γ…‹
πŸ‘‰πŸΎλ„˜κ²¨μ„œ λ³΄μ„Έμš©β­οΈ
#였늘 #μ•„μΉ¨ #μš΄λ™ #λ“± λ½€μ‹œκΈ° #κ΄‘λ°° μž˜λ‘ν•œ #ν—ˆλ¦¬ 라인 λ§Œλ“€κΈ° #λ“±μ‹  #ν—¬μŠ€νƒ€κ·Έλž¨ #natty #halfnatty #natural #fitness #fit #fitfam
#fitspo #bodybuilding #flexibledieting #health

Safety squat bar box Squat: 515x3
Banded slingshot Bench: 275x3
@alanabolic @serbbrah @fobbewankenobi @_davidluo

#flashbackfriday to some half decent summer shredz as a reminder while I'm closing in on 200lbs and a nice coating of "love" that the shredz are still under there somewhere. Didn't cut down any further and do a show like I had originally wanted because I'm broke bitch. But this year will be a different story 😈 trying to hit @abedadawi level (give my boy a follow, he about to get his pro card this weekend πŸ€™πŸΌπŸ€™πŸΌ)
#workout #3dmj #abs #physique #gym #halfnatty #gains #aesthetic #flexfriday #motivation #lipsettfitness #inspiration #flashbackfriday #teamPES #builtnation #igfitness #sixpackabs #beavisionary #myprotein #mensphysique #instadaily #instagood #instamoment #1stphorm #livefit #fitness #simplyshredded #traininsane #seidwear #apeathletics


Avslutar veckan med mark och armpass med brodern @amin_nopain πŸ’ͺ

πŸ‹οΈ205 lbs/ 93kg x 7 reps. Happy to say I’ve maintained almost all of my strength on my dieting cycle (except for bench which is down maybe a rep at 90% of my 1RM) #wedontliketotalkaboutit . But I’m about to go smash a chest and tricep session so that should be fun. I hope everyone is having a relaxing Sunday!!
πŸ‘»Snapchat: β€˜Liampfitness’

Are you confused about where to begin with setting up your diet and routine for your goals? Check out my ebook by clicking the link in my bio πŸ’ͺ🏼.
Solid post by @theonlinecoach about grip width on the bench press. When I first started lifting, I was told to put my middle fingers on the rings of the bar. I did that for a long time until I realized that was such arbitrary advice. Not all barbells are the same and a person who is 5’4 shouldn’t be using the same grip as someone who is 6’4.
How wide you go depends on several factors such as whether you’re targeting chest or triceps, arm length, mobility and some others. Assuming you are benching for chest, you should place your hands where your elbows and wrists are aligned. This will vary from person to person. Over the years, I’ve slowly made my grip a bit narrower as I realized I had been following the wrong advice for longer than I’d like to admit πŸ™ˆ.

Couldn’t be more motivated for the new week ahead. Things have been going better than ever lately in the gym! πŸ’ͺ🏼 Are you excited too?

Taking #sundayfunday to a whole new level! 😏 - hit a top set of 415x3 then decided to have some fun with my love @alexandragibbb #BaePR

225lbs + Bae x3
315lbs + Bae x1 -
Had to gain her trust first n start with 135, then after 225 I get β€œ225 is for girls, let’s do 315 now” πŸ˜‚πŸ˜«
#fitdad #fitfam #instafit #iifym #macros #fitness #motivation #inspiration #determination #dedication #athlete #halfnatty #fitness #timetogrind #fitcouple #power #bodybuilding #stayhumble #gym #squats #riseabove #gymshark #inzer #rehband #fitlife #aesthetic #ogus753 #goals @teamhousestrong

Push day and making a pose attempt πŸ˜‚
#aesthetics #bulking #gymshark #fitness #halfnatty #17yearsold

The return of Bapi was real today. Ended up with all time PRs on every lift, Squat 520 (15 lb pr) Bench 355 (5lb pr) Deadlift 575 (25 lb pr) for a 1450 total (75 lb total pr) while going 9/9. Couldn't be any happier and a first place finish only made it better. Also great job by @danny_alicea taking first in his division proud of you brother!!!

The only unnatural thing about this picture is the lighting 😜 #halfnatty #gymshark #goldsgym

Appreciate where you are in your journey, even if it's not where you want to be. Every single season serves a purpose.

#chestgains #halfnatty #appreciation

Yooo, i miss these days.. we will meet again aesthetics.. πŸ™„πŸ˜‚
Back when Ole Jake was giving us compliments on the daily haha

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