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#mindvsmuscle

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Got this row variation from @cody.boomboom - I don't know where the fuck he got it from but I'm a fan.
Implement this in your program especially if you have a hard time activating your lats.
@ahhrealmarv looking buff πŸ’ͺ🏽 #LiveTheCode
#VigorStrong
#MindVsMuscle

We are calling out @kaisafit to get it done πŸ’ͺ
from @theobowie using @RepostRegramApp - πŸ’₯Embrace The Suck ChallengeπŸ’₯
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@lukahocevar picked up this bullshit ass Bamboo Barbell from Middle Earth so of course my curiosity got the best of me and had to take it for a test drive. Crazy stability work! Tag a friend you want to see try this exercise 😎
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Alright, front loaded walking lunges - love this exercise for accessory work. Most people have trouble keeping anterior (front) core engaged when under heavy load, me included. This forces me into a good position as I have to drive my elbows up to keep the weight racked and supported. If wrist mobility is an issue for you, try with kettlebells or dumbbells to keep a neutral wrist.
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Haven't done back squats in almost two years but daily mobility work allowed me to perform 2 sets 15-20 reps pain free πŸ™ŒπŸ½ and the pump was forreal. β€’
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#LiveTheCode
#MindVsMuscle
#VigorStrong
#GluteDoctor

πŸ’₯Insane Landmine ComplexπŸ’₯

Got this complex from @benbrunotraining and it's a beast. β€’ Perform the exercises below with no break in between β€’ Front Loaded Squat x8 β€’ Single Arm Press x8/side β€’ Single Arm Row x8/side β€’ Once completed, rest for 90 seconds and repeat for 3-4 rounds (depends) β€’ Pick a weight that you can press with quality

#LiveTheCode
#VigorStrong
#MindVsMuscle

Quickly becoming one of my favorites is the 1/2 Kneeling Band Row. A great accessory exercise that will not only pump your lats up but light up your core as well. β€’ Keep one knee up, opposite knee on the ground and squeeze that glute to lock hip in extended position β€’ Ribcage compressed, abs tight β€’ The knee that's down, you will reach up with the arm on the same side. Even in end range the band should still have tension. β€’ Pull the elbow down towards the ribcage, pause and release with control
Add me on #Snapchat for more free content daily πŸ‘»(username in bio)
Enjoy your pump πŸ’ͺ🏽 #LiveTheCode
#VigorStrong
#MindVsMuscle

Here's a monster metabolic finisher for you and your training partner. β€’ Put 3 minutes on the clock β€’ Partner 1 starts with 10 Squat Thrusters as partner 2 performs a squat hold β€’ Once you complete 10 thrusters, switch roles with your partner and repeat for 3 minutes

Enjoy. Your body, especially your quads, will thank you for it!

#LiveTheCode
#VigorStrong
#MindVsMuscle
#SundayWarrior

✌🏽 Exercises That Will Crush Your Glutes πŸ‘‰πŸ½ Single Leg RDL x10/side πŸ‘‰πŸ½ KB Goblet Squat x10 β€’ Repeat for 3 rounds and keep the break to 90 seconds
#LiveTheCode
#MindVsMuscle
#VigorStrong

Repost from @theobowie
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πŸ’₯FitTip To Bulletproof Your ShouldersπŸ’₯
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4.5 million people in the United States visit their doctor due to shoulder pain each year - resulting in surgery. Many of them can't do things like play with their kids or reach the top shelf of their pantry without pain.
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It's crazy to me that doctors tend to send people to physical therapy after surgery instead of before πŸ€” - before I go any further I say that in some cases surgery is necessary but 4.5 million each year is a little excessive in my opinion.
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The shoulder is the most mobile joint in the human body but often lacks stability. There are 17 muscles that attach to the scapula and doing dumbbell presses isn't providing the PREHAB that you need.
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Here's an external rotation drill that you can do before you push/pull that will help improve your shoulder function and prevent injury. Here's how to do it:
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πŸ‘‰πŸ½ Start with bands (light resistance) in the pits of your elbows making sure there is slight tension in the bands.
πŸ‘‰πŸ½ Push your elbows back maintaining the 90 degree angle and squeeze your shoulder blades together with a slight pause in end range.
πŸ‘‰πŸ½ Control back to starting position and repeat for desired rep count (8-12)
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Rod performed 2 sets of 8 reps before getting into some DB Floor Presses
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#LiveTheCode
#MindVsMuscle
#VigorGround

Another episode of #MindVsMuscle is available now on ITunes! @cody.boomboom and myself provide simple tips for you to improve your squat and prevent low back pain.
Subscribe now! Link in my bio

#LiveTheCode
#VigorStrong

NEW EPISODE πŸ‘‰πŸ½ "How to build a better back [ #FitTip ].
Learn our top tips and strategies to build your back in today's episode (Less than 15 min long).
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Some of our strategies may actually surprise you...
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[ LINK IN PROFILE - SUBSCRIBE, RATE & REVIEW πŸ˜‰ ].
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#MindVsMuscle
#Fitness
#Podcast

MOST RECENT

πŸ’₯ 3 Things You Must Warm Up Pre Training πŸ‹πŸΌ
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1.) HIPS
- Start with some mobility, then fire them up with some glute and/or hamstring activation. Failing to do this, especially before squats/deads, while indefinitely lead to injury or nagging pains.
2.) T-SPINE
- This is the mid back and helps with majority of our rotation and the ability to stay tall/upright. Without this, your bench, OHP, squat, and so much more suffer.
3.) SHOULDERS
- 75% or more of the guys I see, have some kind of nagging shoulder injury or issue that's caused by the shoulders. Open them up, then activate your upper back to keep posture on point and training form tight.
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#BOOMBOOMPERFORMANCE
#VIGORGROUND
#MINDVSMUSCLE

Lesson of the week and for the remainder of my prep: REMEMBER TO HAVE FUN!!!! #whysoserious #mindvsmuscle #berkeleyequinox #equinoxpersonaltrainer #prep #bikinibodybuilding πŸ“·| @carolinamoser_

πŸ’₯Today's Dumbbell WorkoutπŸ’₯
By @theobowie
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Here's how to do it πŸ‘‡
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1a) DB RDL ISO Hold - 4x20-30 seconds + 8 Reps
1b) DB Incline Bench ISO Hold - 4x20-30 seconds + 8 Alternating Reps Per Side *
2a) Rotational Lunge - 4x8/side
2b) Chest Supported Row - 4x12 w/ Pause
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3a) Rolling Tricep Extensions - 4x8-12
3b) Supinated Curls - 4x8-12
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#MindVsMuscle

πŸ’ŠπŸ€” Supplements...?!
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Do you need them? No.
Can they help your results? Absolutely.
Which ones? Not the ones you think...
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#BOOMBOOMPERFORMANCE
#VIGORGROUND
#MINDVSMUSCLE

Want Boulder Shoulders?! β˜„οΈ
Try This Complex Out πŸ‘ŠπŸ»
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The key here is "Time Under Tension" and practicing a VERY important type of training for hypertrophy - "Metabolite Training".
It'll burn, it's supposed too!
But it's a great finisher to an upper body workout.
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Perform 3-4 rounds of 6-10 reps each, WITHOUT letting go of the DB's!
Switch it up and pick your own movements too, but perform them in this complex based fashion.
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#MINDVSMUSCLE
#PODCAST

3 Must Try Upper Back Exercises πŸ”₯
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TRY THESE:
1.) Cable Scarecrows (go light, focus on tension, perform in high reps)
2.) Forward Lean Cable Shrugs (moderate weight, elevate AND retract Scapula, pause at top for 2-5 seconds and squeeze HARD)
3.) Landmine X-Raises (go light, focus on ROM, slow tempo)
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Since we just got a free motion machine at Vigor, I've been putting it to work and the constant resistance curve has been a great way to light up my traps and rear delts on upper body days.
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#BOOMBOOMPERFORMANCE
#VIGORGROUND
#MINDVSMUSCLE

Every next level of life will demand a different version of you. Isn't it time to find out how much better you can be? That extra rep, that cardio session you don't want to do, getting up earlier, making choices that support your GOALS. Why not do it?! Because it hurts, its uncomfortable, or embarrassing at times? Or do you not want it that bad because its not as easy as you thought? I've been through all of these feelings throughout my journey and know it does get easier to build the habit, but it will always be harder if YOU make it that way. Stop wishing and Make it as simple as possible in your head. Do your research. Do what fits YOUR lifestyle. Get a trainer. Do whatever you have to in order to reach your goals. This journey is not about instant gratification. You must EARN IT!!! #mindvsmuscle #passionperseverancepurpose #pushpastlimits #youvsyou #teamlindseyfox #equinoxpersonaltrainer #berkeleyequinox

{Episode 86 πŸŽ™}
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Summer Shredding, Cutting Body Fat, Binge Eating Prevention and MORE!
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Click the link in our bio to listen to the latest episode of #MindVsMuscle and be sure to leave us a 5 ⭐️ rating/review

4️⃣ Exercises To Boost Your Deadlift ☠️
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The compound lifts are key, but without your accessory exercises to follow its hard to progress and push past plateaus in those lifts.
In other words... you can't "only" deadlift.
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The Top 4 Accessory Exercises That Improved My Deadlift:
1️⃣ Straight Arm and Lat Pull Downs
When I built up my lats, I could handle more on the bar. Period. Lats are KEY for a bigger deadlift.
2️⃣ Hip Thrusts
These will not only build your glute strength and mass to help you deadlift more weight, but they'll help increase your hip drive during that top half of the deadlift.
When you get the bar above your knees... it can start to be a grinder, but having explosive hips can help you power through that phase effortlessly.
3️⃣ Staggered RDL's
Being able to isolate my hamstrings really helped increase my deadlift. But my favorite way has always been one ham at a time.
This will build muscle, increase strength, allows you to create more time under tension, and with the staggered position it saves your low back.
4️⃣ Reverse Hypers
Something I've only recently added as we just got the machine at Vigor, is the reverse hypers. Been at it for a good 4 weeks straight and it's already improving my low back and glute strength!
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What're the top 4 things that helped your deadlift? Comment below πŸ‘‡πŸ»
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#BOOMBOOMPERFORMANCE
#VIGORGROUND
#MINDVSMUSCLE

Shaun Week day 1 complete! Who cares that it's 11:30pm 😏
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Survived day 1 πŸ™ŒπŸΌ cautiously curious what the rest of this week will bring πŸ€”
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I've decided to focus πŸ’― on being a challenger this week and go ALL IN on my workouts & nutrition game. Going to take it one day at time and "trust & believe" in the process. ✨

BFR πŸ’‰πŸ’ͺπŸ»πŸ‘€ { Aka "Blood Flow Restriction" Training }
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What? How? Why? And if it's even safe?!
Coach @cody.boomboom breaks it down so you can learn how to take your arm and leg #gainz to an entirely different level while using TINY weights.
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#MindVsMuscle
#Podcast

Ahhh!! It's Monday! It's the start of Shaun Week: Insane Focus. Super excited & yes slightly terrified 😬
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Standby for further announcements of progress and survival. I have no intention of quitting. Stubborn streak taking over πŸ˜‰
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To my ladies completing the challenge with me ..... we got this!!!

{ Form > Weight }
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A lot of people are so concerned with how much weight they can lift or how many reps they can bang out, that they sacrifice their form and because of that lose tension in the muscle, activate the target muscle way less, and often times just end up with nagging injuries.
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Back training is a good example...
Are you retracting your scapula when you perform rows?
Are you depressing it when you do pull downs and chin ups?
Are you keeping tension or are you swinging yourself and the weights around?
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Don't get me wrong...
To get strong, you have to lift some heavy shit and build up to some big numbers.
But when it comes to building muscle, performing accessory work, and avoiding injuries to promote longevity in the gym...
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Form, tension and control trumps it all because we must consider movement, joint health, the stretch phase, blood flow, muscular tension, etc.
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{ Coaching Link In Profile }
#BOOMBOOMPERFORMANCE
#VIGORGROUND
#MINDVSMUSCLE

Thursday's Training Session πŸ’ͺπŸ»πŸ‹πŸΌ
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Kettlbell Squats
Clean & Presses
Chin Ups
And TRX Pikes.
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A complete program includes all the movement patterns (whether that be per day or per week).
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Get a hip hinge, a push, a pull, another pull, a knee dominant move and something for your core and you're GOLDEN.
Happy Thursday MVM Family, Get After it! πŸ‘ŠπŸ»
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#MindVsMuscle
#Podcast

#Repost @cody.boomboom (@get_repost) { To Deadlift Heavier & Stay Pain Free πŸ‘‰πŸ» Create Tension First }
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I was on a weekly coaching call for a client today and we had a conversation about:
"The Pull Before The Pull".
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When you grab a barbell, there's that little bit of wiggle room. That slack in the bar.
This is a chance to pull, before you pull.
Meaning you crush the bar, dig your feet into the floor, pull that slack as hard as possible packing your shoulders, and create as much tension in your lats as possible.
I call it "anchoring yourself into the floor".
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This is HUGE if you want to deadlift heavy without protracting your shoulders, shooting your hips up, rounding your back and injuring yourself.
AKA if you want a great deadlift.
Next time you deadlift... pull before you pull and watch how much better your deadlift form is.
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πŸ“Έ by @paosanchez
#BOOMBOOMPERFORMANCE
#VIGORGROUND
#MINDVSMUSCLE

{ To Deadlift Heavier & Stay Pain Free πŸ‘‰πŸ» Create Tension First }
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I was on a weekly coaching call for a client today and we had a conversation about:
"The Pull Before The Pull".
-
When you grab a barbell, there's that little bit of wiggle room. That slack in the bar.
This is a chance to pull, before you pull.
Meaning you crush the bar, dig your feet into the floor, pull that slack as hard as possible packing your shoulders, and create as much tension in your lats as possible.
I call it "anchoring yourself into the floor".
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This is HUGE if you want to deadlift heavy without protracting your shoulders, shooting your hips up, rounding your back and injuring yourself.
AKA if you want a great deadlift.
Next time you deadlift... pull before you pull and watch how much better your deadlift form is.
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πŸ“Έ by @paosanchez
#BOOMBOOMPERFORMANCE
#VIGORGROUND
#MINDVSMUSCLE

Love Seattle traffic. Thankful for #mindvsmuscle podcasts

{ Today's Finisher - Try This ✊🏻 }
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a.) Sled Pull - 40-50 Yards
b.) DB Posterior Flyes - 20 Reps
c.) Chaos Farmers Walks - 40-50 Yards
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Today I did 4 rounds as fast as I could get it done, but many times when I do circuits like this at the end of my training sessions I prefer to set a timer.
A lot of the time, I'll just play this song and get as many rounds as possible during it (since @losangelesconfidential spits for 20ish minutes straight).
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My go to program is to grab a sled, push or pull, and pick 2-3 other exercises to follow:
β€’ Exercise #1 should be some kind of row or pull.
β€’ Exercise #2 should be something for your core or just any carry variation.
β€’ Exercise #3, if you choose, can be another one of those 2 or a push of some kind.
The goal here should be to elevate your heart rate on order to create the Metabolic effect intended,
Work your core,
Hit your posterior chain hard,
And to keep the entire finisher full body focused.
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πŸŽ₯ by @instamichaelnow
#BOOMBOOMPERFORMANCE
#VIGORGROUND
#MINDVSMUSCLE
{ Coaching Application in Profile }

Flowing through the week like... full body flow this morning. #justtrain #kettlebellworkout #onnit #livefit #dallastx #ufcgym #reebock #mindvsmuscle #justmove #kettlejitsu

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