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MOST RECENT

Be your own #motivation. Εχεις νιωσει ποτε την ντοπαμινη μετα απο μια καλη προπονηση. Αν οχι γιαυτο δεν εχεις εθιστει ακομη. Join the #ironaddicts #legion. #health #workout #sun #dopamine #nostress #happy #fitness4life #lifestyle .

This workout was literally straight after breaking fast on a few dates, watermelon and water. The power will return soon 😁 #Ramadangains #nolimits
Squats 4x10
Leg press drop set 2x10
Leg extension 4x10 (6secs rest after each 10)
Walking lunges x 3
Sumo deadlifts 3x10

#quads#dropset#legday#workout#pump#squats#glutes#legworkout#bodybuilding#justlift#nodaysoff#ramadanhealth#ramadantraining#iron#ironaddicts#puregym#hammersmith#personaltrainer#iftar#calves#hamstrings#fitnesslifestyle#fitfam#fitnessjourney#gymaddict#gymflow

💬«I don't think I ever got the hang of the writers' room. I love collaborating with people, but I really do my best work alone, and I think I would want to - if I did something again, I think I'd want to take total ownership the way Aaron Sorkin or David Kelley does.» - Diablo Cody

FOLLOW 👉@toptenlifter👈
FOLLOW 👉@toptenlifter👈


#hardworkout #athlete #workoutmotivation #armsworkout #competeharder #ironaddicts #fitnessvideos #workoutvideos #bodypowerexpo #gymtherapy #backandbiceps #beastmodeactivated #musclepharm

Stärke kommt nicht von Gewinnen. Du wächst an Deinen Herausforderungen. Wenn Du auf Widerstände triffst und Dich entscheidest dranzubleiben, das ist Stärke.
➖➖➖➖➖➖➖➖➖➖➖➖➖

The easy road crumbles quickly but through spending countless hours grinding and sharpening my craft I’ll come through the other side with a masterpiece.

READ BELOW!! LEARN WHY PROTEIN IS GREAT FOR WEIGHT LOSS!!
Protein is made up of amino acids. Amino acids are the building blocks for muscle. Without them, it wouldnt be possible to repair and build muscle. But not only is protein essential for muscle growth its a fantastic macronutrient to consume when dieting! Proteins satiety effect helps you to remain full quicker and for longer which helps you to feel less cravings for calories that may result in an unwanted calorie surplus. Protein also has the greatest thermogenic effect of the macronutrients meaning that it burns the most calories in the process of it being broken down, further helping you to decrease your net calorie consumption. COMMENT ANY OTHER TOPICS YOU WOULD LIKE ME TO COVER OR ANY QUESTIONS YOU HAVE🔥🔥

GET HUGE BY FOCUSING ON YOUR MIND-MUSCLE CONNECTION💪🏻 When performing an exercise, focus all of your attention to the muscle that is intended to be placed under stress, imagine that one primary muscle doing all of the work🏋🏼‍♀️ Flexing the muscle during the movement can also help to add more emphasis🔥 Through employed thought more of the power output is shifted from secondary movers onto the focused muscle📚 Greater activation will coincide with the muscle that you internally focus on and this increased muscle activity will help place the muscle under more stress resulting in greater gains💪🏻 HOWEVER dont let this concentration on mind muscle connection distract you from completing the exercise with proper form🏋🏻COMMENT ANY OTHER TOPICS YOU WOULD LIKE ME TO COVER OR ANY QUESTIONS YOU HAVE🔥🔥

STOP STRETCHING BEFORE YOUR WORKOUTS!!!🙅🏻‍♂️Your body has what are known as ingrams, these are stored motor patterns that allow us to be neurologically efficient. When you do static stretching prior to training you temporarily increase the flexibility of the muscles. This creates a disruption in the stored motor pattern and makes it harder for the body to recognise them. So, rather than your body spending time on maximising your strength and performance during the exercises you are performing, it is spending its time on trying to adapt to the different movement🏋🏼‍♀️HOWEVER, this does not mean you shouldn't perform static stretches! They are still important as they help increase muscle length and flexibility which will benefit you in the gym💪🏻 A better warm up may include completing some of the exercises you intend on doing at a lower intensity (less weight and reps).🔥 COMMENT ANY OTHER TOPICS YOU WOULD LIKE ME TO COVER OR ANY QUESTIONS YOU HAVE🔥🔥

GAINS ARE MADE WHILE YOU SLEEP!!💤 When sleeping, your body recovers from the stress you have placed on it in the gym🤕 A lack of sleep has many negative consequences💩In terms of performance, the chances are, when you are sleep deprived, you wont be able to do half the work you normally can😠 People that chronically lack sleep have significantlly slower alertness, slower alertness means both lower mental and motor capcity👎🏻Studies have found that people who are sleep deprived make many more mistakes, if one of these mistakes are made in the gym it could lead to serious injury🙀 When sleep deprived, people tend to have trouble metabolising glucose, this causes you to become tired more quickly during your intense workouts👿
In regards to hormones, studies have shown that individuals who lack sleep have lower overall levels of testosterone than those getting adequate sleep 😴Testosterone is a very well known anabolic hormone that is extremely important for muscle growth💪🏻
Sleep is also important for bringing down the levels of hormones that break down muscle (catabolic hormones)🔥Cortisol, a well known catabolic hormone remains elevated whenever you are sleep deprived🤔 This leads to increased muscle breakdown causing less gains☹️️COMMENT ANY OTHER TOPICS YOU WOULD LIKE ME TO COVER OR ANY QUESTIONS YOU HAVE🔥🔥

The amount of reps you should be doing depends on your goals, resistance training goals are typically based off of building strength, building muscle or increasing muscle endurance🏋🏼‍♀️ Performing one to five repetitions is best for building strength, going at a quick tempo, such as a one second up and one second down cadence and resting at least 3 minutes between sets is recommended at this range💪🏻 At the 6 to 12 rep range, the focus is shifted to muscle growth, performing a slow and controlled tempo, such as three seconds down and 2 seconds up with no more than 90 seconds rest is recommended at this range📚 If your goal is endurance you should be performing in the higher rep ranges, this range can be anywhere between 15 to upwards of 100 reps and will typically stress out the energy system rather than the muscle itself, doing so will allow the body to become more energy efficient by adapting to the metabolic stress🤕A moderate tempo such as 1 second down and 2 seconds up with no more than 90 seconds rest between sets is best for this range🔥 Make sure you are choosing a weight that matches your rep range of choice, if you could still do more reps at the end of your chosen rep range go heavier, dont fall into the trap of stopping without being fatigued just because you have reached a certain number🙅🏻‍♂️

TIPS YOU CAN AND SHOULD APPLY TO ACHIEVE YOUR WEIGHT LOSS GOALS!!🔥 1-Lift weights and do cardio💪🏻 weight training and cardio are often perscribed sperately dependant on peoples goals, cardio is typically suggested for people trying to lose weight weight but the truth is a combination may be best🏋🏼‍♀️ A study found that resistance and aerobic training combined was able to increase fat loss more so than aerobic cardio alone🤕 the combination also resulted in a greater lean mass, this increase in muscle mass requires a greater metabolic cost which means that more calories are being burned⏰ If you choose to do both on the same day you should lift weights first and then do cardio as there is less overlapping fatigue🙅🏻‍♂️2- Find a diet that you can adhere to🍓 There are many eating methods that can help to promote fat loss, such as the keto diet or intermittent fasting and these are great but if you cant stick to them they wont work👎🏻 Find a diet that you will be able to stick to whilst remaining in a calorie deficit📚 3- Track your calories👁 People commonly underestimate the amount of calories they really eat, in fact, a study found that people underreported the amount of calories they consumed by as much as %50!!😱 so make sure that you know the calories you are consuming to ensure you are in a calorie deficit💩 4- Dont change to many things at once👎🏻 Losing weight is a multiple habit changing process and when you try to change many habits at once it becomes very difficult to follow through and could cause you to lose motivation🤔 Try seperating any bad habits you have and focusing on them individually, it may be more time consuming but will cause more sustained motivation levels😇

Karsten with amazing support he was by Jordan's side all the way through the whole prep and back stage 💪😍👍🏆 Cogratulations to Jordan for taking home 1st place
@karstendickie @jordan.fulcher
#swolmates -
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#hercscityplace #hercs

Pre photos

Surprise guest 😉 (40kg)

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