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#hypertrophy

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TOP POSTS

Are you getting the most from your weight training?
Im lifting weights a number of years now and I can safely say I have tried every system out there as regards weight training.
I have falling into the trap of training to lift the heaviest in the gym and competed in strongman events and won a few however my goal was always to be a certian shape, aesthetics were always number one for me.

So was lifting the heaviest weight the most beneficial thing I could have done?

Absolutely not is the answer,
Yes by all means you need to lift heavy (which is subjective) to grow but what I was doing was becoming strong not aesthetically pleasing which was my actual goal.

Its only since educating myself on what the difference is between hypertrophy (10 -15 reps) style training vs strength(6-8 reps) training is that I saw where I was going wrong.

From a guys point of view its very hard to leave your ego at the door and lift lighter weights than coming in and going straight for the big dumbbells,

The minute I changed my stlye of training and focused on my mind muscle connection and listened to my body I started to change shape in the way I always wanted to.

In short your training has to be inline with your specific goals not your ego
I see so many young lads that play sport that needs them to be agile and quick but yet they are trying to lift heavy which will just injure them and slow them down,

However if they did explosive movements and worked within the right parameters then their sport would improve dramatically.

Interested in knowing more then drop me a message and see if I can help you achieve your goals.

#fit #fitness #trainhard #hypertrophy #strength #trainsmart #goalsetting #onlinecoaching #onlineprogramme

Going for some neck hypertrophy this bulk.
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Training it 3 times a week with Lateral Flexion, Extension and Flexion.
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As it's not easiest to add load to have been using increasing reps week to week with flexion and lateral flexion exercises. Extension I have a harness so utilising a linear loading strategy.
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The neck tends not to require much volume in general and also as its so undertrained in most people. So each day is 3 sets all with higher rep ranges.
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Have taken measurements so hoping to see a good increase in muscle size here over the 12 weeks.

Bae and I just finished up a quick workout at the hotel gym and now going to grab some dinner at @fork_boise 💪🏼 Cheers to those who have clinched a win in their first round of fantasy football playoffs 🏈

Training split 101 by @smurray_32
👇🏼Definitions👇🏼
•Bro splits👉🏼 Train each muscle group 1x/wk on separate days with a f**ck tonne of volume e.g. chest day Monday, back day Tuesday etc.
•Full body/upper, lower splits👉🏼 train multiple muscle groups in each session with slightly less volume e.g. an upper day where you train chest, back, shoulders and arms all together.

Science👉🏼 As a NATURAL, higher frequencies i.e. training a muscle 2-3x/wk seem to be more optimal for hypertrophy than training a muscle 1x/wk, even when volume is the same (Schoenfeld et al., 2016) i.e. even though total volume is the same, 30sets of legs done in 1 session/wk is less effective as doing the same 10sets of legs but 3x/wk. Why? Protein synthetic response. MPS (the key to growth) can be stimulated via both protein ingestion & training and it’s been shown that training induced MPS can in fact stay elevated for up to 48hrs post workout (Phillips et.al., 1997, Burd et al., 2012). As keeping MPS elevated is vital to maximise growth, this shows how leaving it 7days until you train a muscle again is leaving you with 5 whole days where MPS is down at baseline when in reality you can/should be ready to train again in 2dys thus being able to reap the benefits of additional MPS.

The bro split👉🏼 Bodybuilders can get away with smashing a muscle with 100sets/workout due to the use of anabolics 💉 which improve recovery and increase MPS (Fahey, 1998, Sheffield, 2000) but as a natural, you don’t have this and thus spreading that volume out with higher frequencies will always be superior.

Implications👉🏼 There does seem to be a benefit to more frequent training sessions if max muscle is the goal. Knowing this it’s therefore best to directly work each muscle at least 2x/wk, any less and you’re probably not stimulating MPS frequently enough to optimize hypertrophy.

#physio #nutrition #gains#squats #irishfitfam #iifym #eatclean #exercise #physiology #muscle #strength #gymshark #bulking #physique #rehab #flexibledieting #workout #hypertrophy #aesthetics #biceps #vegan#powerlifting #fitnesslife #powerbuilding #gymaddict #proteinshake #fitsporation #alphalete #ukfitfam #cheatmeal

Your ability to ASK has the chance to change your life.
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Here is a picture after a lift with a buddy from down under, @isaacdavidson_.
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Isaac and I have very similar stories in how we have gotten to be in the positions that we are currently in. Things started with an emotional dark place in our lives. A time where we were not sure where life was headed and were being lead in a direction we were not entirely proud of with people who were toxic.
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This moment was followed by a moment of enlightenment. A moment of purpose. It was in this moment where things started to change for the better. One decision lead to another, which lead to another. We both were in a position to ASK the people we looked up to within our industry for an opportunity. An opportunity to learn and become the best at what we do. We both ASKED the questions that no one else was willing to ask and it just so happened that we asked at the right time. Our questions were matched with the answers to work under some of the brightest people in the industry. Our ability to ask has lead us both down a path that many will not have the opportunity to walk.
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I mention our stories to let you know that you may be one question away from the greatest thing that could happen to you. Your ability to put yourself out there and ASK could change your life forever.
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As we approach the new year, there will be many of you who will sit back and watch as others chase after their dreams. You may even poke fun at the people putting themselves out there. I encourage you to not be the one sitting back and watching. Get up and put yourself out there. And remember, your ability to ASK in 2018 could change your life forever.

Looking to make a change? My 6 week #fit6 program is available on my website,
Lauramichellefitness.com. This program is aimed to help you lean out and tone up, and I have used this exact program on myself. There's a mobile friendly version so you can take it with you to the gym, and it includes: .
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-6 weeks of workouts that progress as you go along .
-comes with videos of me doing every exercise + form tips under each exercise .
-each workout is laid out in a chart that includes sets, reps, rest times and space to track your progress .
-modifications on more challenging exercises- program can be used by people of all fitness levels! .
-customizable cardio recommendations . -
-guide to tracking macros -
-teaches you how to easily calculate your own macros manually .
-supplement recommendations .
-my favourite recipes -
-grocery list by macronutrient .
#fit6 lauramichellefitness.com

Informative post by @soheefit about rep ranges for max gainz. 💪 Tag a workout buddy who loves to lift!👌👍🙌
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For a long time, it was considered a well-known “fact” in the bodybuilding world that you HAD to lift heavy in the weight room, no matter what, in order gain muscle. I admittedly touted this information for a while, too. However, research in recent years spearheaded by @bradschoenfeld has found that in fact, moderate and low loads are just as effective at building muscle as high loads are. •
Of course, this is NOT to say that we should all pick up the pink dumbbells and do curls for 50+ reps. You should absolutely still push yourself and strive to get stronger in the higher reps for body composition improvements. This is, however, great news for those of you who prefer to perform higher repetitions without increasing your risk of injury due to form breakdown.

I’ve been making the switch over the past couple of years to higher reps for the vast majority of my clients unless they specifically state strength goals. Remember, “high,” “moderate,” and “low” loads are entirely relative to the individual. What’s considered heavy for someone else might be light for you and vice versa. •
References:
Schoenfeld, B. J., Peterson, M. D., Ogborn, D., Contreras, B., & Sonmez, G. T. (2015). Effects of low-vs. high-load resistance training on muscle strength and hypertrophy in well-trained men. The Journal of Strength & Conditioning Research, 29(10), 2954-2963.
Schoenfeld, B. J., Contreras, B., Vigotsky, A. D., & Peterson, M. (2016). Differential Effects of Heavy Versus Moderate Loads on Measures of Strength and Hypertrophy in Resistance-Trained Men. Journal of sports science & medicine, 15(4), 715.
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#hypertrophy #strengthgains #buildmuscle #musclegrowth #gainsville #strengthtraining #buuldstrength #eatprotein #challengeyourself #progressiveoverload #consistencymatters #becausemuscles #surefatloss

#IntheOpen 💥 Whose countin the days ?💪🏽🙃 @crossfitgames @crossfit
#17point5

MOST RECENT

Practiced some posing after my lift yesterday! It’s a little disappointing when abs aren’t where they have been but I’m enjoying the bulk, as it is happening very slowly and not getting out of hand!

Going for some neck hypertrophy this bulk.
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Training it 3 times a week with Lateral Flexion, Extension and Flexion.
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As it's not easiest to add load to have been using increasing reps week to week with flexion and lateral flexion exercises. Extension I have a harness so utilising a linear loading strategy.
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The neck tends not to require much volume in general and also as its so undertrained in most people. So each day is 3 sets all with higher rep ranges.
#
Have taken measurements so hoping to see a good increase in muscle size here over the 12 weeks.

Do you want to get some added motivation to stick with your news years resolution? Are you wanting a change up from the program you have been doing? Do you want to get stronger, lose weight, move faster, and feel better? If the answer is yes to any of these questions, you may want to consider joining us @aiga_performance this January, to take part in our first annual fitness challenge HYPERSHRED! We will be manipulating volume and intensity in order to maximize results, and while keeping your workouts to 3 days a week for 1 hour each session. I have attached the details and if interested feel free to contact me. #performance #hypertrophy #movement #health #fitness #training

👉🏼STANDING LAT PUSH-DOWN: ❌ vs ✅
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I've seen people mess these up in plenty of different ways, but this mistake specifically seems to take the 🎂 for most common...
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💡The idea of cable lat push-downs is this:

🔝 At the top of the movement the lats are fully stretched.

➡️⬅️ As the lats contract and the shoulder blades are squeezed together, the gripped piece should move in a downward curve from shoulder height to near the waistline 🤙🏼

💪🏼 The goal is that the contraction of those lats is essentially what moves the gripped piece through its path of motion, therefore moving the weight 🖖🏼

❌ In the LEFT pic, I'm using my arms to simply push the bar down in front of my body 👎🏼

✅ In the RIGHT pic, i'm actually driving the weight with my lats, pulling my shoulders back and getting a full contraction 👍🏼
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🙌🏼 Here's a main lesson to take from these:

Although you should NEVER just assume that your form is correct (do your research first!), the best way to know for sure is if you can FEEL the target muscle(s) working 😲

👉🏼 So, if you find yourself doing these pushdowns but don't feel your back being engaged, chances are, you need to adjust 🤓

W9 - D1:
Back into the swing of things after some dodgy, on-and-off, well-and-then-unwell days I had last week! 🙄
Squats: 4 x 10 at 85 kg
Bench: 4 x 10 at 65 kg
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#Hypertrophy #HypertrophyBlock #GoodStartToTheWeek #PowerliftingUK #BritishPowerlifting #Powerlifting #NPSAlumni #TeamTSS #BeginnerPowerlifter #Powerlifter #WeightLifting #MyYellowGym #Gym #Squats #Bench #BenchFiend #Deadlift #IPF #IPFRaw #GoPro #GoProHERO5

It’s 24°F outside today in Michigan. The #garagegym workouts are getting chilly but perfect opportunity to wear the adult sized onesie my wife, @ericalynn_85 , got me for my bday last month. Almost a #santa outfit! Superset barbell bench with 45° angled DB rows. 225lbs/102kgs x 11,8,6. I shouldn’t have done the 11th rep that first set. The accumulated fatigue diminished the subsequent sets. .
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#powerlifting #squats #bench #deadlift #bodybuilding #weightlifting #fitness #fitfam #crossfit #gettingstronger #dadbod #gravitusapp #crossfitfam #personaltrainer #gym #strongman #garagegymlife #garagegymexperiment #homegym #hypertrophy #rows #superset #toocold #onesie

"Nothing exposes character more than the way you treat people you think you don't need" I've noticed some of this throughout my prep. Thankful for the real ones. You know who you are, and I do too. Grinding to accomplish something great and I'm bringing all my real ones with me. 😤💪🏾🔛🔝🔜 2018, Stay Tuned 👀
---------------------------------------------------Major Progression
Snap Chat: Major2oh
#Aspirations #Ambition #Success #progress #NPCClassicPhysique #Fit #fitness #gains #mass #massbuilding #muscle #hypertrophy #abs #core #fitspo #strength #strengthtraining #exercise #NPC #Classicphysique #eatclean #bodybuilding #physique #Majorfitdailychallenge #healthy #vascularity #powerbodybuilding #alpha #ironaddict #Diesel

✅In all seriousness dough, atrophy isn't good as you get older. If you neglect strength training for long periods of time you will lose muscle.
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👉🏽Besides looking less awesome, you will also have less stability and cushion to absorb force as atrophy occurs. Carrying groceries will also get harder.
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🙌🏾Fortunately the fix is quite simple and that's to simply lift weights a few times a week. You'll build muscle instead of losing it and feel deeply empowered for the rest of your life!
#atrophy #hypertrophy #musclebuilding #bulking #bulk #cut #muscles #legmuscles #glutes #legday #backday #pushday #fullbodyworkout #pullups #loseweight #lifetips #gymmemes #biceps #fitness #goingtothegym #diet

I don’t know about anyone else but I love starting the week with an intense sweaty gym session, to set the tone for the rest of the week 😅💪💪🔥 Lots of Supersets, Compound Moves & Minimal Rest, & your guaranteed to keep your heart rate up & burn a shed load of calories!!! I burnt 676 calories according to my Fitbit 😉💪🔥 Swipe to see the workout in full & save the post to try it out the next time your at the gym , make sure to let me know how you got on 👌➡️➡️➡️➡️➡️➡️➡️➡️➡️➡️➡️➡️➡️
#jdgyms #jdgym #jdgymsalford #jdsgymssalford #salford #manchester #workout #wotd #fullbodyworkout #girlswholift #girlswhosquat #personaltrainer #femalepersonaltrainer #femalepersonaltrainermanchester #glutes #hypertrophy #compound #weightraining #workoutplan #gymshark #gymsharkwomen #sports #squats #tattoos #girlswithtattoos

Nother high volume day. Was aiming for 10x10 with 215 on the floor press but only managed 8. I could have waited longer in between sets and got the 10, but that’s not really the main goal right now. I wanted to keep the pace so I stopped and hit my incline DB (4x15) and my circuit. Rolling right along.... #powerlifting #powerlifter #squat #benchpress #deadlift #floorpress #volume #conditioning #hypertrophy #uspa #uspaflorida #floridapowerlifting #roadto350 #roadto1400 #181 #83kg #manyweeksout

Looking to improve cognitive function! Come by the store and check out our products from 1st Phorm!

When the tee says train like a saiyan prince...you train like a saiyan prince

Absolutely fucked but upped all my weights on squats and deadlifts by 5kg tonight from last week's workout matching same reps per set. Top set of squats was 105kg for 8 reps. Then top set of deadlifts was 145kg for 5 which is a pr on sumo. Quads were on fire and heart was racing 🤙💪

405 for some 5’s. Not much to say aside from that it felt a little tough but it seemed to have moved well. 2 more weeks.

Me and my brother @jacobsch88 getting an awesome back and Bi's workout in this morning. Lots of volume! Finished arms with failure drill on cable curls to 50reps. Definitely destroyed our arms off after everything else. Back definition is slowly getting better.
#gainz #backday #bulkingseason #bodybuilding #npc #heavy #hypertrophy #arms #biceps #tnation #fitness #fitfam #goodvibes #apocalypse #feral #volume #lats #pullups #rows @impact.labs @xnstores @nutrithority

Bored of your traditional ab routine? Tired of countless crunches and leg raises? Chuck in this TRX circuit to spice up your programme! #WorkoutOfTheWeek

Working on new article! A full article with everything about tempo in training. Soon you can download it on our website!

Front Squat for Muscle Growth!
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👉🏼 Tag a friend who would benefit from this!
📌 Bookmark this for later reference!
🧐 READ entire caption and watch video for full understanding.
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🔥 Build Bigger Legs! 🔥
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Advice given to my Clients: ✅
Find hand placement that is comfortable for you. Foot placement shoulder width apart. Brace core, flex glutes and descend into squat. Maintain tension in quads/glutes, descend to parallel. Drive knees outward, drive elbows upward, and flex glutes as you ascend out of the bottom of the squat. Maintain core tension throughout.
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🏋🏼‍♀️ programming advise:
+ 2-3x per week
+ 3-4sets
+ 6-12reps
+ 45-90 seconds rest between sets
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🙋🏼‍♂️Don't forget to tag a friend!
📌Bookmark this for later reference!
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@physiquedevelopment_
Apply for online coaching: 📧austin@physiquedevelopment.com
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Super shaky and slow safety bar squats after high bar squats for 5sets of 10... RIP quads 😭 loving the new programme and looking forward to seeing the hypertrophy gainz cross over to strength in my next strength block in the new year. Thanks for the programme @marisainda - definitely recommend her book Fuerza for a good read and some great programmes 💪🏼💪🏼 #powerlifting #powerlifter #safetysquats #squat #sbd #lululemon #hypertrophy #gym #quads #gains #strength

Erectors are still acting up after last week's deadlifts. Programming called for squats for 7x7x255lbs, shown is set #5. I toughed it out and finished all the sets, these were definitely harder than they should have been. Might have go lighter the next couple of training sessions.
#powerlifting #powerlifter #oldschooliron #tntstrength #madhatter #squat #strength #health #fitness #progress #relentless #mambamentality #hypertrophy

Strengthen your core!
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Does your profession require you being sedentary?
Then you should have a specific workout programme to help you lengthen and strengthen muscles that have become short and weak over time.
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Specific areas you should focus on include your hips, shoulders and the muscles around your abdominal region. .
A focussed workout programme can help you fix any existing injuries and/or please poprevent any potential injuries waiting to happen.
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Side planks are an excellent core strengthening exercise that you should include in your workouts. Performed regularly they will help you strengthen your core and improve your stability.
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For more information on how you can inprove your health, fitness and lifestyle visit www.jermaynewilliams.com

This isolation exercise is a right burner! - writes Halo's Catherine @cs_personaltraining - Rather than doing your usual glute kickbacks, try turning your foot out each time, I promise you you’ll feel the difference 😧🍑 #gluteexercise #kickbacks #gluteworkout #booty #trythis

Inverted static hold rows

Overhand grip

Abs and glutes tight
Start dead hang and initiate movements from shoulder blades ( note how bottom of each rep I drop my shoulder blades before pulling myself up)

Pull up so bar touches the bottom of your chest and pause
To maximise the tension on the upper back muscles pause at the top for anything from
3-10 seconds
Ps if you struggle to feel your back muscles engage in exercises this pause technique will fry your upper back
#majorfatloss

New bootcamps starts in January #row #backworkout #garagegym #personaltrainer #invertedrows #hypertrophy #fitfam #bodybuilding #weightloss #weightlosstransformation #girlswholift #fitness #mondaymotivation #trainingday

Starting off prep with 355 for 12s. Legs for sure weren't ready for this volume, neither was my cardio. But ready or not I'm 3 months out. #powerlifting #squats #death #cardino #hypertrophy

Sometimes you want more than the same old #postworkout drink of #proteinpowder mixed with water....for something new, try this next time- either #preworkout or post#workout .... #lowcalorie , #highprotein , high in #antioxidants , #calcium and #vitamin D...Everything your #body needs for #muscle #hypertrophy and its #antiinflammatory ! #recipe: 1 scoop vanilla #protein powder, 1/4 cup skim #milk , 1 cup nonfat plain #greekyogurt , #blueberries , 1 #banana (and whatever other #fruit you want)...then add the #vitamins seen in the pic.... #omega3 is an important component of aiding in the #recovery process post workout due to its anti inflammatory properties. #happy #workout everyone!! Remember to consume protein 30 mins prior to #lifting and within 1 hour after #exercise to receive maximum #gains 👍💪

✨Monica Tadros, MD FACS, Dual Board Certified in ENT & Facial Plastics briefly discusses Sleep Apnea. Watch this video to learn more about obstructive sleep apnea and the available treatments✨
👈 Swipe left for Part 2.
☎️ Call us to schedule your consultation at: (201) 408-5430.
📩 Email for more info: info@drmonicatadros.com
🌐 Visit our website: Link in bio!
#plasticsurgey #drtadros #plasticsurgeon #surgeon #botox #restylane #nosejob #rhinoplasty #otoplasty #facialplasticsurgery #lips #juvederm #aesthetic
#lipfillers #aesthetic #sinus #sinusitis #headache #sinusinfection #runnynose #Sleepapnea #congestion #allergy #hypertrophy #chronicpain #patient #results

One of my favorite pushing moves for hypertrophy, hits all your pushing muscles really well #upperbody #hypertrophy #chest #chestday #triceps #frontdelts #push #finisher #fitness #fitlife #getstrong #bulk #leanbulk #leanbulking #bulking

And “the official......”

💥💥Nerd Alert!💥💥 *

There is merit in the old saying 'if you don't use it, you lose it' especially when it comes to muscle atrophy (muscle wastage). *

Skeletal muscle adapts its mass as a consequence of physical activity, metabolism and hormones. Inactivity or catabolic conditions lead to muscle loss via signalling pathways such as the ubiquitin-proteasome and autophagy-lysosome systems. *

It is when the rate of protein degradation exceeds the rate of protein synthesis that losses in muscle mass occur. *

In other words, in order to maintain and build muscle (GAINS), you need to ensure your muscles receive:
- 💪🏼 appropriate resistance stimulus (weights etc...). - 🍎 proper nutrition to fuel protein synthesis (macronutrients). - 😴 adequate recovery through rest and sleep (ensuring hormonal environment supports muscle growth).
- 💧sufficient water to maintain optimal extra- and intra-cellular signalling pathway functions. *

#kluedinwithklusch #kluedin #biochemist #biochemistry #fitness #BelfastPT #irishfitfam #healthcoach #eat
#knowledge #education #nutritionist #nutrients #nutrition #brainpower #muscles #musclescience #hypertrophy #gains #understanding #health #wellbeing #lifestyle #life

PROTOCOLLO #23.
Hypertrophy-Scientific Protocol
Lo valuto come un allenamento contro resistenza applicabile al mondo del Fitness Moderno. In questo protocollo vengono racchiuse le metodiche moderne applicabili al Bodybuilding, scagliandosi contro i vecchi "miti allenanti" degli anni passati.

Non si cerca l'invenzione di una nuova metodologia, bensì come espresso nella parola "Protocollo" si radunano varie metodiche che si sono dimostrate vincenti ai fini ipertrofici.
In Protocollo#23 si parla di Sovraccarico Progressivo, di Timer Under Tension , di Fase Eccentrica e Concentrica, di esercizi Multiarticolari e di attività Cardiovascolare.

PROTOCOLLO#23 si compone di tecniche moderne applicate al mondo del Fitness e costituisce un risultato sicuro verso l'IPERTROFIA MUSCOLARE.

Mandiamo in pensione il vecchio "NO PAIN NO GAIN" che rappresenta solo un concetto errato di Allenamento Tecnico.
Creiamo un allenamento sopraffino. "BREAK YOUR LIMITS : crea il giusto allenamento di qualità". Davide Ferraro
11/12/2017

#fitness #bb #dimagrimento #ipertrofiamuscolare #hypertrophy #nutrition #tecnica #23 #davideferraro #csen #bodybuilding #squat #girls #man #bodytransformation #f4f #follow #motivationalquotes #personaltrainer #gym #gymlife

Nach einen hardcore Beinetag das beste Ding du machen könntest ist bisschen Bewegung!-> so los gehts!😊👌💪
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Let's go for a walk ->> moving is the best thing you can do after a hardcore leg day 👌💪😊
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WHY?->> when you move you promote blood flow and increase the heat in the muscle ->> this way all the" waste " still trapped there after your training will be flushed away and nutritional "ingredients "will be brought to the muscle for repair and recovery 👌💪
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#fitnesslife #fitness #fitnesstrainer #fitfamgermany #fitnessdeutschland #fitnessscience #deutschland #bayernfitness #gohardorgohome #fitfamaustria #fitnessscience #bodybuilding #fitnessmotivation #personaltrainer #hypertrophy #muskelaufbau #musclebuilding #fitnessinfo #kraftsport #trainingstyle #bodyscience #fitnessgirl #gympassion #motivation #lovingweights #stongwomen #gymlover #hypertrophy #gym #ausdauer #legday #letsgoforawalk

Rack is in!

1st session with the rack:

Workout A: 5 rounds YGIG

25 cal air bike
5 back squat 120kg
10 strict pull ups
15 kb shrugs (40kg kbs)

Workout B: 10 - 1
100kg floor press
100kg bent over row

Db curl - 17.5kg db
Laying db tricep extension 17.5kg db

Fun fun! Bit of everything today!

Pursue the passion!! #strength #hypertrophy #endurance #rack #weights #fitnesswins #fun

Another strategy of the supposed "nonplayer" is to demand equality in every area of life. Everyone must be treated alike, whatever their status and strength.

But if, to avoid the taint of power, you attempt to treat everyone equally and fairly, you will confront the problem that some people do certain things better than others.

Treating everyone equally means ignoring their differences, elevating the less skillful and suppressing those who excel. Again, many of those who behave this way are actually deploying another power strategy.

Redistributing people’s rewards in a way that THEY determine.

#aesthetics #fitness #fit #work #workout #diet #food #cutting #bulk #strong #training #health #abs #gainz #instafit #muscle #hypertrophy #personaltrainer #weightlifting #ambition #natty #gym #flex #goals #motivation #progress #malmö #sweden

Just wanna begin by stating these are simply guidelines and are not concrete facts. As always, context of each individual goal needs to be considered when deciding what rep range will work best for them.
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You may have heard from the local meathead at your gym that the 8-12 rep range is best for those who want to build muscle. While this is somewhat true, there are times to go outside this range to maximize muscle growth over time.
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So, why the 6-12 rep range? There is nothing magical about this certain range; it simply allows us to accumulate the most volume compared to the other rep ranges. And, remember, volume (weight used x sets x reps) is the *main* driver of muscle growth.
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Now, just because the 6-12 range is best for volume accumulation, that doesn't mean the other ranges are useless.
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The lower range (1-5 reps) helps build strength and power. If you get stronger, you can usually use more weight in the 6-12 rep range. Then in the 12-20 rep range it helps build muscular endurance, can help with connective tissue, and can be great for metabolite training (ze pumps, bro).
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Main point: if muscle growth is your goal, spend ~75% in the 6-12 range and ~25% in the other ranges. They are all useful in their own way. #AllRepsMatter

Strength-
Training for Strength. While choosing a weight at which you can do just 8-12 reps builds muscle, it also builds strength, no doubt. But that weight is not optimal for strength building. When focusing on maximizing your strength, you want to train with even heavier loads, ones you can lift for just 1-6 reps
Hypertrophy-Hypertrophy-Specific Training (HST) is a method of strength training intended to induce the fastest muscle growth, or hypertrophy, possible, without losing efficacy over an extended period of time.
Endurance-Muscular endurance – Your heaviest sets should be greater than 12 repetitions. Aim for a range from 12 to 20 reps. Obviously you won't be able to lift heavy amounts of weight for 20 reps, so you'll be lifting lighter loads.
#strength #hypertrophy #endurance #lovewhatudo

Ljudi bez nogu rade zgibove u invalidskim kolicima. Nik Vujicic pliva,ljudi sa cerebralnom paralizom treniraju. Ako imas losije uslove od njih onda je opravdano sto nisi fizicki aktivan! Nemas vise whey-a? Daleko ti je teretana? Prehladjen si?
#teretana #gym #personalnitrener #onlinetrener #novisad #srbija #noexcuses #nema #izgovora #izgovori #weightlifting #bodyweightraining #planoviishrane #treningprogrami #muscle #workout24 #hypertrophy #abs #sixpack #nevergiveup #coach #instafit #instalike #instagramer #fitspo #gains #gainz #instafitness #swole #picoftheday

Lower volume phases for bodybuilders, do they have a place?
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🤔As we know when it comes to growing additional lean tissue we need progressive volumes at sufficient intensities. So why would a bodybuilder purposefully draw their volume back for a period of time?
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❓What happens when we accumulate volume? We add additional fatigue, we wear at our joints & our risk of overt-training increases.
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❓What happens when we accumulate fat during a massing higher volume phase? We become less insulin sensitive & our P-Ratio falls out of our favour.
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⛔️Essentially our body begins to resist muscle growth. What do you do when you're using all your hypertrophy tricks (tension, stress, damage), are highly fatigued & therefore a little resistant to growth? You enter a low volume phase 🙂 or what we call at Revive Stronger a Primer Phase.
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✅ This then primes you for future muscle growth, allowing fatigue to drop off & re-sensitise growth pathways. You can then enter a very successful cut if required or continue to mass.
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👉Do you ever utilise lower volume periods? I have found them to be invaluable to successfully continuing to add lean tissue for the long-term.
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📝 BOR 80kg for 3x6 with 3RIR
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#ReviveStronger
#PrimerPhase

Eating my lentils and praying for booty gains 🤞🏼🍑#5daysstrong

Pull ups on pull ups on pull ups for this hypertrophy phase! 3x10 today (my last one I only got 9 😔). •








#staveoff #ygk #ygkfitness #kingston #pullup #lifting #girlswholift #gwpl #powerlifting #powerlifter #girlswhopowerlift #crossfit #hypertrophy #fitspo #instafit #illgetthatlastset #hybridaf

👊🏾SingleLegDeadlift + TRX SingleLegSquat👊🏾
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(Hamstrings, Quadriceps, Glutes)
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👉🏾 10-12 reps of your own body weight on each leg ▪️
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👉🏾 Benefits - Improves coordination, improves core stability, core strength ▪️
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👉🏾 This exercise improves performance in other compound exercises such as: Sumo Dead Lifts and Walking Lunges
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Are you training this week? Let me know in the comments below!
#365_workout ##fitnessmotivation #nikewear #trainingday ##strengthtraining #hypertrophy #musclemadness #gainage #gymsharkmen #ebonyfitnessfreak #afrofitness #nutrition #truebeast #mondaymotivation #legday #365 #365workout #trainingday #deadlifts #deadliftsfordays #fitness #strength #goham #TRX #corestability #gymtime #gymlife

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