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Machine Pulldown for Hypertrophy
👉🏼 Tag a friend who would benefit from this and enter to win a 15 minute Skype video call with me to ask me anything training or nutrition related.
📌 Bookmark this for later reference!
This Hammer Strength pulldown can be a tricky movement to add into your regimen. It's one that seems to place a major load on a part of the muscle, but tends to a have a massive fall off in tension. Because of this, we need to maximize the portion of the movement that you can feel the tension on the working muscles. I encourage you to get out of the idea of using your momentum to reach a certain destination, worry more about CREATING STABILITY 🔒 & CONTRACTING MUSCLES 💪🏼.
💡Now, there are some cues for this exercise with the focus on stimulating the back:
✅ Initiate movement by stabilizing the scapula to allow the lat and other back muscles to fire and maintains constant tension throughout the entire ROM
✅ focuse on driving elbows down, driving chest up, and use a weight that can be controlled throughout entire active ROM - allowing the muscle to dictate the ROM
✅ control the eccentric phase, and isometric squeeze, of each rep
✅ maintain scapular stability (depression) - allows back musculature to contract forcefully
✅Stay in your active range of motion (AROM). The tension should be directed entirely to the back instead of transferring the load to ancillary muscles and joints.
✅Consciously think about squeezing muscles instead of pulling the weight.
✅Spend time where it hurts.
✅Own every inch of the rep!
❌ AVOID the mistake of allowing yourself to "pull" the weight and use momentum to reach a predetermined destination.
🏋🏼‍♀️ I would recommend starting with 4 sets of 6-8 reps, focusing on execution and keeping tension on your back. Start with lighter weight to improve execution and then ramp up intensity. I like to pair this with a movement like a DB Row.
🙋🏼‍♂️Don't forget to tag and friend!
📌Bookmark this for later reference!
Apply for online coaching: 📧austin@physiquedevelopment.com

The glycemic index rates foods on how quickly they raise your blood glucose levels. It's often believed that foods that raise blood glucose levels quickly (high-glycemic foods) should be avoided if fat loss is the goal. .

However, a multitude of experimental studies shows that when calories are controlled, the consumption of high-glycemic foods does not decrease fat loss [1-4]. This implies that you will lose fat if you consume fewer calories than your body requires, regardless of the glycemic index values of the foods you consume. .

With that said, since high-glycemic foods *generally* have little nutritional value and are not filling, it's likely not a good idea to eat a whole lot of these foods. It'll probably leave you hungry most of the time and won't make you feel or function very good. .

But if you are an overall healthy functioning individual that controls caloric intake, consumes mostly nutritious foods, and occasionally enjoys a tasty snack, the glycemic index is not something that should be constantly on your mind. .

1. https://www.ncbi.nlm.nih.gov/pubmed/11093293
2. https://www.ncbi.nlm.nih.gov/pubmed/9174485
3. https://www.ncbi.nlm.nih.gov/pubmed/11477496
4. http://ajcn.nutrition.org/content/65/4/908.long

❌Leg Press Mistake?❌
🙌I always preach a full range of motion when performing any exercise, but at times trying to push the range too much can lead to injury and puts yourself at risk
😖When performing the leg press I used to think it was all about going as low as possible even if that meant getting uncomfortable. By uncomfortable I mean raising your butt way off the pad to get a deeper stretch (❌as shown in the photo). Eventually after doing this workout after workout I hurt my lower back pretty bad
✅In reality, take the leg press as low as you can before your but starts to elevate off the pad. You will get the proper depth for sure and remain injury free, which is more important
💯Train smarter not harder. What I mean by that is over doing an exercise for a month to maybe get “more out of it” is not worth it in the long run when you then have to spend 2 months rehabbing an injury caused by simply acting carelessly
📝If an exercise feels uncomfortable or gives any sort of pain it could mean you are performing it incorrectly or just do not have the proper mobility. Another example of this would be forcing FULL depth squats (ATG) and experiencing some pain from the reps. Work with your current mobility and with ranges of motion and exercises that feel comfortable
👇How do you feel about the leg press? I know many people find it to be inferior to squatting and therefore a waste of time, but I think when done properly and with intensity it can be an essential piece of your routine

Peace and happiness stems from appreciating what you have .. right now. 🙏🏽💯
Wearing @strongliftwear long sleeve hood.
Discount SANZO

It's good to be home 🙌🏼😍✈️

Can you relate lmao 😆?
Tag a friend ⬇️ below!
🔹 @alpha_legends

#Repost @healmedoc (@get_repost)
Beautiful video by @spencerrosko showing these lungs being inflated by a bag valve mask. 😍 Speaking of lungs let's discuss clinical presentations and how to differentiate between Emphysema and Chronic Bronchitis, two different types of Chronic Obstructive Pulmonary Disease (COPD).
Emphysema: The classic presentation of this type of patient consists of a history of smoking and has a gradually labored breathing. If the emphysema is advanced the patient will present with a barrel chest and will demonstrate the use of accessory muscles of respiration, or breathing through pursed lips (to create a positive back pressure, opening the airways and making breathing less laborious). When advanced, the patient is often thin and frail due to muscle wasting, and are often referred to as a "pink-puffer".
A chest radiograph will reveal diminished markings in the periphery with associated low and flat hemidiaphragms. Unfortunately there is no cure.
Chronic Bronchitis. This patient often complains of a chronic productive cough for 3 months or more for at least 2 consecutive years. The patient is often a smoker. Airway blockage occurs as a result of metaplasia of cells, smooth muscle hypertrophy, and increased mucus production. As stated above, chronic cigarette smoking is the most common risk factor. However, air pollution, respiratory infections, and allergies have all been implicated as contributory. Chronic bronchitis and emphysema often coexist in the later stages of #COPD.
Unlike the purely #emphysematous patient, a chronic #bronchitis patient is often overweight and may show some degree of cyanosis. #Dyspnea is also primarily exertion related and pulmonary auscultation will hear rhonci or wheezes. Chest films may show an increase in markings with an associated cardiomegaly. ECG changes may indicate right ventricular #hypertrophy.
If you or a loved one are #experiencing these conditions, please ask us and contact your primary healthcare #physician to prevent any further complications. Stay safe and stay healthy everyone! 🤓
#anatomy #cinesioterapia #diafragma #fisioterapia #treinofuncional #physio #fisioterapeuta #academia


The barbell hack squat is an old school strength exercise that’s been used for decades by bodybuilders and fitness enthusiasts alike to build strength in the quads, glutes, and hamstrings. It also tends to be much more low-back friendly as the load is under the center of mass rather than in front.
Unfortunately, the barbell hack squat can be fairly awkward and feel quite unnatural for many individuals. One of the main reasons for this is that the lifter, in order to avoid having the barbell run into the glutes, essentially has to produce slight anterior hip and knee drift on the concentric phase, at the midpoint of the movement. As a result, this can produce faulty mechanics as the lifter has to contort their body and produce slightly dysfunctional mechanics to complete the lift. Simply put, many lifters will have to abandon the all-important“hips back” cue as the bar simply won’t be able to move into the top position with ideal squat or deadlift mechanics.

It's with those concerns in mind that I worked on this constant tension eccentric isometric hack squat, a variation in which you’ll simply focus on the bottom half of the movement by performing constant tension eccentric isometrics.
To learn how to perform and 10 benefits from this move, follow the link in my bio or go to https://www.advancedhumanperformance.com/blog/make-the-barbell-hack-squat-better

Live well, train hard.

#hacksquat #constanttension #eccentricisometric #quads #glutes #hamstrings
#squatpattern #deadliftpattern #hiphinge #mechanics #loadthehips #anteriorshift #posture #spinalalignment #hypertrophy #occludedstretch #muscledamage #metabolicstress #mechanicaltension #upperback #traps #jointfriendly #mechanics #nomomentum #ahp #drjoelseedman

When it comes to exercise selection, usually the basic movements are generally the best. However, depending on your goals you should also use selective accessory movements that will benefit you reaching your goals. Instead of following exercise "fads" know why you're doing the exercises/movements and determine whether or not they're going to help you reach your goals. .
With that being said I have some exciting news for everyone. I'm going to be holding a give away to give one of my programs to 3 random people later on this week. It will include full nutritional guidance as well as one on one support from me via skype. Stay tuned for more info ☺️🙆🏼


Snack at work on my break --- #Broccoli --- Amazing for numerous reasons... #Vegetable #Vitamins #Minerals ----- Broccoli contains:- Vitamin's A, B6, B12, C, D and E --- Potassium, Magnesium, Calcium, Iron, Phosphorus, Triptophan & Zinc... It has the ability to prevent many types of cancer, improve our digestive system, lower cholesterol, detoxify the body, maximize vitamin and mineral uptake, prevent allergic reactions, boost the immune system, protect the skin, prevent birth defects, lower blood pressure, eliminate inflammation, and improve vision and ocular health... the most amazing thing is that it is only 35 calories per 100 grams... a chocolate bar is like 230 calories at 45 grams so do the maths... it's plain and simple to see how good it is for bodybuilders, athletes, general well being and essential for children as it supplies everything needed for a human being... #Healthiswealth #Health #Diet #Intermittentfasting #Bodybuilding #Strength #Nutrition #Gym #Fitness #Gymlife #Cleaneating #Commitment #Dedication #Motivation #Metabolism #Hypertrophy #Biology #Physiology #Knowledge --- #Shotokan #Karate #Oss --- #Cambridge #TraumaDBC #Peace

Sometimes I like to have a little fun when I lift. 225 "Ray Rows" for 5, after heavy rack pulls. I was so exhausted but oh well 😂😏
It's good to enjoy and have fun during your workouts! 🎥: @ampcal7
#Powerlifter #whey #nutrition #muscle #gains #gym #weightlifting #heavy #powerbuilding #curls #benchpress #deadlift #squat #speed #hypertrophy #fitness #bulking #cutting #agility #weightloss #goals #tone #ripped #abs #workhard #barbellbrigade #strong #supertraining #motivation

So Leg Day got off to a fun start.. Because as expected, the Post-Rave DOMs struck once again🙃
I've mentioned before how any extreme increase in activity can often hinder your performance in upcoming sessions, and that's exactly what happened today.. because Squats 4 x 6 at 100kg felt like I was lifting a Cruise Ship😂🚢
While Warehouse Project on Friday night left me with some unforgettable memories, it did however leave me physically ruined (I won't talk about the hangover). I trained Legs earlier that day (remember WHP was not planned), and combine that with about 30,000 steps across the night, and sitting in a car all day travelling, let's just say my Legs weren't in top condition come Monday Morning!
When I'm usually faced with an extreme increase in activity / NEAT at the end of a training week, I usually do the following things to make sure I'm firing on all cylinders for the next cycle👇
✅8+ hours sleep (more than usual)
✅Micronutrient Intake on point
✅Minimum 3 litres of water
✅Full Body Stretching atleast twice over the weekend
✅Foam Roll / Massage atleast twice
✅Refrain from any further activity
✅Push back the start of the next training week if necessary
I managed to do pretty much all of this above except for Foam Roll (lost it in the gym😑) and push my training back (can't train this weekend because of plans).
Fortunately I matched last weeks numbers on Squats so I didn't lose out, and PB'd on all my accessory work, so atleast I made up for it!
Or you know, you could just not go to raves and risk fucking up your recovery.. but where's the fun in that?😏
#workout #onlinecoach #bodybuilding #powerlifting #crossfit #hypertrophy #gains #gymlife #fitnesslifestyle #igfitness #fitfamuk #health #fitnessmotivation #physique #aesthetics #fitnessmodel #natty #fitspo #strength #mensphysique #muscle #strong #guyswholift #fit #iifym #flexibledieting #gym #instagrambodybuilding #gymshark #squats

Week 5 of the @ldn_muscle Muscle Building Bible. 4x12 at 90kg. Will be keeping things light at the gym this week due to carrying a few knocks from rugby. Not quite deloading but just won't be pushing myself as much as usual.
#gym #gymtraining #gymlife #gymmotivation #gymrat #gymaddict #instagym #weights #weightlifting #weighttraining #powerlifting #bodybuilding #ldnm #benchpress #fitness #fitfam #fitspo #instafit #bulking #chestandback #lightwork #muscle #hypertrophy #instagood #instaday #video

TIP OF THE DAY : This is about the average amount of fat I'll remove for "extra lean ground beef". I know some places in America you can see on the package the fat to meat ratio but in most cases here in Canada it's just classified as "lean, or extra lean". Anyways if you're trying to minimize unnecessary excess calories from your ground meats make sure to half cook it then try your best to drain the fat Because its no small difference in calories or content as you can clearly see (it's like 50% fat).up #foodporn #lifehacks #beef #leanbulk #intermitentfasting #bulkingseason #nutrition #eattogrow #macros #iifym #flexibledieting #healthyfood #personaltraining #heavylifting #powerlifting #strength #conditioning #hypertrophy #bodybuilding #gains #natural #guyswhotrain #guyswholift #fitness #fitspo #fitfam #lifestyle #dedication #discipline

Round of applause. Let me see those hands clap👏🏾😁 Huge congrats and shout out to my Squad Member Kesia Daugherty (Nakesia Hardy) on her 24 POUND weight loss💪🏾 Keep pushing you killing it‼️ CONTACT ME FOR DETAILS @ 314-643-6678 or email me at @ trainwithmikewayne@gmail.com#vegan#vegangains#nutrition#healthy#wellness#healthy#calisthenics#personaltrainer#muscle#weightlifting#workout#cardio#pushday#pullday#legday#chestday#backday#abs#corestrength#vegetables#fruit#chlorella#spirulina#plantbased#cleanbulk#bulkseason#hypertrophy#weightlosstransformation#fatloss#motivation

When you consume food, your body expends energy to digest and process the nutrients in your diet. This is known as the "thermic effect of food" (TEF) [1, 2]. A common misconception is that you need to consume several smaller meals per day to maximize TEF for a "faster metabolism". .

An extensive research review shows that TEF is not influenced by meal frequency when total caloric and macronutrient intake is matched [3]. This helps explain why several review papers show that a low meal frequency doesn't slow down your metabolism or decrease fat loss if calories are controlled [3-5]. .

All in all, if fat loss is the goal and you control your food intake, you can let personal preference dictate how many times you eat per dat. .

1. https://www.ncbi.nlm.nih.gov/pubmed/7733021
2. https://www.ncbi.nlm.nih.gov/pubmed/15507147
3. https://www.ncbi.nlm.nih.gov/pubmed/9155494
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4033492/
5. https://www.ncbi.nlm.nih.gov/pubmed/26384657

That time of the week is here!!! Today's evening hours are the following: 4:30pm, 5:30pm and 6:30pm.
Come in and check us out! 1420 Freitas Park, Turlock CA, 95382.

#rival #strength #conditioning #fitfam #rivalfamily #squats #legday #progression #olympiclifting #humbleddaily #crosstraining #strengthtraining #hypertrophy #gains

Trying out some sumo deadlifts today. 315 for a few sets of 4, after 385 for a set of 3. Not entirely convinced with my back position here, but it felt fine so I'll keep an eye on it. (and looking back at this, I actually think it's within acceptable ranges) In any case, I'm going to keep trying these for a while because I suspect they will suit my proportions better than the conventional style.

Those with experience are encouraged to chime in 🗨 except to say 'der, your back is rounded a little, der'. #nothelpful

Last set on right side of chest from first superset combo 35lbs on first exercise DB Upward Crossover 110lbs on second exercise Crossover (Abdution from bottom up)-new PR #gains #motivationmonday #chest #fitness #hypertrophy #strengthtraining #strengthscience #peakcontraction #chesttraining💪 #pursuit

New video is up on my YouTube channel! @bellarahbek and I got a full body workout in and I show you how to get an hourglass shaped body! ⌛️💪🏽 go to the link in my story to watch!

Workout with my swole sista today @lizzlybeth 💁🏻
Outfit: @wholesalenutritioncenter @csulongbeach @lululemon
Song: (Not) The One by Bebe Rexha

425x10 on the rack pulls supersetted with military press 135x5 (5x5 w/ progressive weight, not sure if it was a PR) #powerlifting #powerbuilding #hypertrophy #volume #trustyouranus #noquit #noexcuses #whitechapel #angrywhitepeoplemusic #lightweight #motivation #rogue #fitness #dmhspec #recovery #deadliftaccessory #elitefts

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