#halfnatty

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#tbt to the 2013 brother-sister Puerto Rico pose down. Who wins? On a side note, my sister has always been strong. She can do several pull-ups despite never lifting weights and she used to beat some of my friends in arm wrestling when I was in elementary school and she was like 5 or 6 lol. Must be genetics 😁.
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Are you struggling to figure out how to set up your diet and routine for your goals? Check out my new E-Book by clicking the link in my bio πŸ‘πŸΌ

How to Build an upper chest or any muscle:
While maintaining good form, get stronger through a variety of rep ranges at an exercise (or multiple) that use the muscle(s) you want to build. Really that simple. For most major compounds you might use your strength of sets you're capable of doing in the 4-10 rep range to serve as a marker of your progress, and for isolation movements the 10-15 rep range. These aren't set in stone of course, and building strength in slightly lower or higher rep ranges will also help accomplish your goals, though the bulk of your training probably doesn't need to be there.
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Assuming form is similar and Time under tension is relatively equal (you're not just skipping the eccentric/negative more and more as you get "stronger") your upper chest is going to be significantly bigger when you can Incline Benchpress 225 for 3 sets of 8-10 versus 185 for 3 sets of 8-10. When you can squat 315 for sets of 8, you best believe your quads are going to be much bigger and more developed than where they're at when you're hitting 135 for sets of 8.
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If you're looking for the ultimate development, basically getting close AF to your natural limit (you never EVER reach it), get to and maintain insane relative strength for 5-10+ years.
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You're not going to see progress every time you check the mirror. by focusing on performance and increasing your numbers on key exercises, you'll know you're making progress on your physique regardless if you check the mirror or not.
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In the pursuit of muscular development, learn and apply the fundamentals. For all lifters, Especiallllly for beginners and intermediates wanting to build muscle, the main priority and focus of your training should be progressive overload.
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This solid set powered by:
Shirt @lochype πŸ‘ˆπŸΌ LAUNCHING TODAY 5PM PTZ
Shorts: @gymshark Perforated shorts
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Make sure you grab my @Ogus753 program for building strength and size
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For shredding/fat loss (achieving the Lean Muscular Physique) go to my program @sixpackshredding

Tuning everything this month & next month for the Olympia for some great opportunities to network at the expo & also shoot with @fitmediachannelofficial πŸŽ₯
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Exercise Leg Curls‡️
5 sets
20,15,10,8,8 drop 15 drop 15
Make sure you squeeze all the way to the top pause and negative back down control the weight as much as possible for the best results in quadricep develop.
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What's your favorite Leg Exercise?
Comment _____ below πŸ‘‡πŸ½ 🚨2 Phases of Easy to Perform Exercises & Customized 8 Week Cutting/Bulking Programs available for both Male & Females! Simply email me or DM for more Info πŸ“©
Christianfleenor@hotmail.comπŸ“¨
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Full outfit by: @jed_north -
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Free tips on Exercises‡️
πŸ‘‰πŸ½@christian.fleenor

Yesterdays leg workout felt really good. Give it a try.
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5x8 Leg Press
4x10 Barbell Squats
3x12 Dumbbell Stiff Legged Deadlifts
3x15 Leg Extension
3x15 Leg Curl
4x20 Standing Calf Raise
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πŸ‘πŸ”₯

λ‚˜ μΉ­μ°¬ν•΄μ€˜μ—¬
πŸ‘πŸΎπŸ‘πŸΎπŸ‘πŸΎπŸ‘πŸΎπŸ‘πŸΎπŸ‘πŸΎ
γ…‹γ…‹γ…‹γ…‹γ…‹γ…‹γ…‹
λ°”λ²¨ν”„λ‘ νŠΈν”„λ ˆμŠ€ 20ν‚€λ‘œ...ν•œκ°œλ„ νž˜λ“€μ—ˆλŠ”λ°
4개 ν•˜κ³ ~ 12ν‚€λ‘œλ‘œ 더 ν•΄λ²„λ Έμ–΄μš”πŸ˜œπŸ˜œπŸ˜œ
κ·Έλž˜μ„œ 였늘 기뢄이 μ‘°μœΌλ‹€
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였늘 μš΄λ™ μ’…λ₯˜ μ’€ λ§Žμ•„μš”
πŸ‘‰πŸΎλ‚΄ λΈ”λ‘œκ·Έμ— λ‹€ μ˜¬λ Έμ–΄μš”.❀️
#νŠΈμœ™ν΄μ¨λ‹ˆ7 #μ¨λ‹ˆμš΄λ™μΌμ§€
#λͺΈμ„λ””μžμΈν•˜λΌ
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1.레이즈 μ›œμ—… 2μ„ΈνŠΈ
2.μ‹œν‹°λ“œ 바벨 ν”„λ‘ νŠΈ ν”„λ ˆμŠ€ + λ ˆν„°λŸ΄ 레이즈 μ»΄νŒŒμš΄λ“œ 5μ„ΈνŠΈ
3. μ‹œν‹°λ“œ 덀벨 μˆ„λ” ν”„λ ˆμŠ€ + μ—…λΌμ΄νŠΈ 둜우 μ»΄νŒŒμš΄λ“œ 4μ„ΈνŠΈ
4.νŽ˜μ΄μŠ€ν’€ + λ²€νŠΈμ˜€λ²„ λ ˆν„°λŸ΄ 레이즈 μ»΄νŒŒμš΄λ“œ 4μ„ΈνŠΈ
5.바벨컬 4μ„ΈνŠΈ
6.νˆ¬μ•” 덀벨컬+ νˆ¬μ•” 해머컬 μ»΄νŒŒμš΄λ“œ 4μ„ΈνŠΈ
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#였늘 #μ–΄κΉ¨ ν„Έλ¦°λ‚  #μ›œμ—… λΆ€ν„° ν„Έλ¦Ό γ…‹γ…‹γ…‹ #μš΄λ™ν•˜λŠ”μ—¬μž #μ•„μΉ¨ #μš΄λ™ #μ˜μƒ #곡유 #λΈ”λ‘œκ·Έ #이두 #볡뢀 도 ν–ˆμŒ #힘 μŒ”μ§€μž..썬 #ν—¬μŠ€νƒ€κ·Έλž¨ #μ„Ήμ‹œν•œμ–΄κΉ¨ #라인 λ§Œλ“€κΈ° #natty #halfnatty #natural #fitness #fit #fitfam #fitspo #bodybuilding #flexibledieting #health

Last set of 10x3 460lb #deadlift - my shins were so bloody during this session, this last set was sooo brutal 😫 ... thanks to @alexandragibbb for yelling at me n not letting me quit! New low weigh in this morning 191.8 πŸ’ͺ🏼 ... watch to the end πŸ˜‚πŸ™ŒπŸΌ
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#fitdad #fitfam #instafit #iifym #macros #fitness #motivation #inspiration #determination #dedication #athlete #halfnatty #boutthatlife #timetogrind #freakofnature #power #bodybuilding #stayhumble #neversettle #neverquit #riseabove #gymshark #inzer #gym #fitlife #aesthetic #ogus753 #throwbackthursday @teamhousestrong @ogus753

I woke up extremely unmotivated not wanting to do a thing, but that's all about to change. You can't love the grind when it's convenient, and when motivation is non-existent allow dedication to takes it's place. Remember that you control the mood you want to be in every day. It's time to work! πŸ”₯
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Happy Thursday family! πŸ™ŒπŸ½
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Stay tuned for an announcement tomorrow. πŸ”₯
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#motivation #naturalbodybuilding #halfnatty #team3dmj #weightloss #ripped #health #fatloss #gym #bodybuilding #iifym #flexibledieting #fitfam #fitness #aethetics #fit #shredded #workout #abs #muscles #transformation #mensphysique #fitnessmodel #mensphysique #gymshark #inspiration #natty #life #style

πŸ’ͺ🏼
The pipes are holding steady at 18"
I've been lucky enough to maintain my muscle while waiting for my chest to heal. Just wait until I can lift heavy again✊🏼
LETS GET IT!!

Current Fitness Goal: Stay as lean as possible and gain as much muscle as possible... Also go into the gym and smash as many heavy ass weights as possible πŸ’ͺπŸ’ͺπŸ’ͺπŸ’ͺπŸ’ͺπŸ’ͺπŸ’―πŸ’―πŸ’―

MOST RECENT

Chest day tomorrow. How about you?

πŸ’₯PRE SHOW VS. POST SHOWπŸ’₯
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πŸ”₯The first few weeks after a competition are the most crucial in a bodybuilder's diet. After dieting for over 12 weeks, one's metabolism is at its highest and switching from a caloric deficit to a surplus will allow the muscles to soak up all the food to repair damage tissue and increase strength.
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πŸ€¦πŸ»β€β™‚οΈMany individuals after a competition decide to take a full week off from training and eat anything they want. By doing this, they have a bad rebound where instead of taking advantage of their high metabolism, they let it crash and all the food goes straight to the fat storages.
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🍎If you are transitioning from a shredding to a bulking phase, I would recommend you first go through a maintenance diet for a few weeks. This allows your body to slowly transition from one phase to the other without going through a bad rebound and gaining all the weight/fat back.
πŸ’₯TAG A FRIEND WHO WOULD FIND THIS HELPFUL!πŸ’₯

Feels this morning.

Messing around with some low bar squats today. Shoutout to @_kenzilla for introducing me to this form. I can definitely see myself using it more often.. Sorry for the shit lighting😬

πŸ€·πŸ»β€β™‚οΈ

Fueled by plants 🌱 #vegangains #halfnatty #morningworkout

There was more Saints fan in Costa Mesa than Chargers πŸ€”. On another note there was a QB challenge and @javonalvin and I competed to see who is the better QB. Guess who won #WhoDatNation

Safe to say, the best days to do compounds, is when they're not planned. PR 405x1 out of NOWHERE. I haven't deadlifted in like 3 weeks and haven't been consistently working out but fuaaaaa I'm stokedπŸ˜‚
#Gymmotivation#Squats#FlatBench#Deadlifts#Gymshark#Alphalete#EverForward#C4#Biceps#Triceps#Gains#GymIsLife#24HourFitness#LegDay#GymMemes#Chipotle#aesthetics#Nutrition#Fitness#DoYouEven#Macros#HalfNatty#barbellbrigade#innatewear

Go check out my guy @camthemutant We actually went to school together and re United over Instagram by a post by @ejmwellness . My dude is killing it. His transformation is the opposite from my own. I have been losing weight while he has been packing on the Muscle. He's filled with positivity, helpful fitness and nutrition tips. He also is putting out some YouTube videos that are worth checking our as well!
https://youtu.be/XGtKK5fXtss

posterior chain circuit: 1 rep 275lb deadlift into 8 reps 75lb goblet squat, 7 rounds

it feels good to be back in the place where i belong #home

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