#pinkdumbbells

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Shoulder Pump/10

The last couple of weeks I’ve had to scale back my volume and frequency with training. I’ve been burning through some of the busiest periods in my career - travelling to teach, consults, coaching clients and writing content - and it’s taking its toll. Anyone who’s been coached by me or attended one of my seminars will know that I barely stop to go to the bathroom, let alone eat or take a break. So I usually need a good week or so of hibernation to recuperate afterwards.

Being economical has always been at the forefront of my programming. I believe you should always find the most efficient way to elicit a training response. You only have a finite number of resources to play with - and wasting it on more work for the sake of it is a great way to burn yourself out. If something can be achieved in less reps, sets or total number of exercises - it’s probably a good idea to do that. No wasted effort - especially when dealing with extra workload and stress.

So with that in mind, I’ve tapered my training for Arms & Shoulders down to 1 movement each per training cycle - and this is one of my favourites for delts. The Full Range Compound Lateral.

It should be pretty obvious - but pay attention to the lean and dynamic nature of the movement. This takes the delts through a more complete contractile range - placing them on a complete stretch where they would not normally receive one.

Run the Rack with these - work up in sets of 10 to a max weight, then do one drop set of doom all the way back down til you’re failing on the #pinkdumbbells right when the gym hottie walks past. Don’t worry, you probably never had a chance with her anyway. Serves you right for perving while you should be training, punk.

#themusclemechanic

Work till it pays off! #Repost @lukesandoe
・・・
This prep has been HARD with lots of ups and downs! I'm on the home stretch now with @mattjansen8 being there every step. Here's some of the ups and my favourite parts of bodybuilding. Lifting heavy slag iron! @granitesupplementseu @ironrebeleurope @official_otomix @rippedgymbasildon @bodyalignmentclinic @blchow1 @architects #bodybuilding #ifbbpro #thickerthanasnicker #progressiveoverload #dothehardstuff #pinkdumbbells #dctraining #ironrebelstrong #GraniteSupplements #campjansen

3 variations of the STRAIGHT ARM PULL DOWN and my take on why you should incorporate all 3 at some point in your training.

1. From the left (mid range)

This variation I like especially as a pre activation for the lats, the serratus anterior and basically all of the muscles that keep your posture upright. This move will also benefit exercises such as the plank, and all pressing variations.

2. Top right (fully lengthened)

This version allows you to work the lats in full shoulder flexion (raise your arms above the head while keeping the ribs pulled down), the upper back muscles. I make sure when I stretch the back muscles such as the lats, and rear delts, I also contract my upper chest, trapezius, the rhomboids, the front and medial deltoids.

3. Bottom right (fully shortened)

By doubling up the rope, not only can I get a little more range than the first variation, but I can also get the lats fully shortened as I get to the bottom of the movement (where most if not all people are weak), while working full extension of the shoulder (which will also target both the long head of the triceps, and rear deltoids in their shortest positions). Finish all moves with a slight external rotation of the upper arm to bring in the trapezius, teres, lower and mid traps.

This will further improve posture and strength in the posterior chain in exercises such as the dead lift and it's variations.
Enjoy!! www.johnpaulpt.co.uk #pinkdumbbells #onlinecoaching #thebestversionofyou #johnpaulpt

"I just wanna tone"

Time under tension tricep superset. Saturday pump. #weights #triceps #pinkdumbbells

#pinkdumbbells ♥️♥️♥️

MOST RECENT

Time under tension tricep superset. Saturday pump. #weights #triceps #pinkdumbbells

Sesión de press terminada. Aquí os dejo una pequeña parte del entreno de hoy. El press con mancuernas es a repes ligeramente altas e intentando aislar el pectoral de la mejor forma posible y con un segundo de máxima contracción. El segundo ejercicio es una triserie aunque solo se ve la primera parte de ella, elevación frontal con barra con dos agarres y luego un remo al mentón, todo a altas repes y con #pinkdumbbells como le gusta al coach @jbs4f Seguimos tratando de mejorar día a día y corrigiendo fallos, la perfección no existe pero hay aue tratar de rozarla. #bodybuilding #bodybuilder #gym #training #chestday #chest #press #mcfit #mcfitnuevosministerios #gymtime #team #s4f #personaltrainer #eatclean #traindirty #hustle #getbig #stronger #fitness #fit #ink #train #pain #pump #shoulders #physique #Madrid #culturismo

New DB's @priority6 all of us started somewhere, usually around the 1kg mark.... respect the #pinkdumbbells unfortunately not @watsongymequipment dumbbells but they will do for the mo! Enjoy! I will be using them daily!
Pleas me don't drop and run, they live as shown under the dumbbell rack 😬

#gainz #selfimprovement #education #getlean #p6programming #muscle #abs #squats #priority6 #eatclean #fatloss #commitment #instafit #fitness #diet #weightloss #health #nutrition #knowledge #food #commitment #alwaysimprovealwaysevolvenevergiveup #recipe #leanbody #gym #oxfordgym #paleo #sgfspeedropes #bodybuilding

Watching these clips has me all fired up to throw around some heavy ass weight this off season!!! No more spinning my wheels, it's back to old school basics with heavy progressive over load this off season. But first we kill the national stage, then Monday it's back to work! #Repost @lukesandoe (@get_repost)
・・・
This prep has been HARD with lots of ups and downs! I'm on the home stretch now with @mattjansen8 being there every step. Here's some of the ups and my favourite parts of bodybuilding. Lifting heavy slag iron! #bodybuilding #thickerthanasnicker #progressiveoverload #dothehardstuff #pinkdumbbells #dctraining #ironrebelstrong #campjansen

Work till it pays off! #Repost @lukesandoe
・・・
This prep has been HARD with lots of ups and downs! I'm on the home stretch now with @mattjansen8 being there every step. Here's some of the ups and my favourite parts of bodybuilding. Lifting heavy slag iron! @granitesupplementseu @ironrebeleurope @official_otomix @rippedgymbasildon @bodyalignmentclinic @blchow1 @architects #bodybuilding #ifbbpro #thickerthanasnicker #progressiveoverload #dothehardstuff #pinkdumbbells #dctraining #ironrebelstrong #GraniteSupplements #campjansen

#Repost @lukesandoe with @repost.apps
This prep has been HARD with lots of ups and downs! I'm on the home stretch now with @mattjansen8 being there every step. Here's some of the ups and my favourite parts of bodybuilding. Lifting heavy slag iron! @granitesupplementseu @ironrebeleurope @official_otomix @rippedgymbasildon @bodyalignmentclinic @blchow1 @architects #bodybuilding #ifbbpro #thickerthanasnicker #progressiveoverload #dothehardstuff #pinkdumbbells #dctraining #ironrebelstrong #GraniteSupplements #campjansen #fitness #gym

#Repost @lukesandoe (@get_repost)
・・・
This prep has been HARD with lots of ups and downs! I'm on the home stretch now with @mattjansen8 being there every step. Here's some of the ups and my favourite parts of bodybuilding. Lifting heavy slag iron! @granitesupplementseu @ironrebeleurope @official_otomix @rippedgymbasildon @bodyalignmentclinic @blchow1 @architects #bodybuilding #ifbbpro #thickerthanasnicker #progressiveoverload #dothehardstuff #pinkdumbbells #dctraining #ironrebelstrong #GraniteSupplements #campjansen

This prep has been HARD with lots of ups and downs! I'm on the home stretch now with @mattjansen8 being there every step. Here's some of the ups and my favourite parts of bodybuilding. Lifting heavy slag iron!
For those asking. The song is "Architects - A Match Made In Heaven" 🤘🏻
@granitesupplementseu @ironrebeleurope @official_otomix @rippedgymbasildon @bodyalignmentclinic @blchow1 @architects #bodybuilding #ifbbpro #thickerthanasnicker #progressiveoverload #dothehardstuff #pinkdumbbells #dctraining #ironrebelstrong #GraniteSupplements #campjansen

Entreno de domingo completado. Seguimos dándole caña al punto más débil y algo van respondiendo. El truco de esto es la constancia, el trabajo y un punto de locura que es bastante importante. Extensión a extensión la cosa va hacia delante. #workout #Sunday #training #legday #bodybuilding #fitness #fit #motivation #ink #selfie #legs #quads #pinkdumbbells #lightweight #loyalty #mcfit #mcfitnuevosministerios #bodybuilder #getbig #diet #eatclean #Madrid #summer #s4fordie

Repost from @anymanfitness
This goes for those stupid jelly dumbbells too. If you didn't hurt yourself picking up the groceries your probably won't hurt yourself picking up a dumbbell more than 2 pounds.

Shoulder Pump/10

The last couple of weeks I’ve had to scale back my volume and frequency with training. I’ve been burning through some of the busiest periods in my career - travelling to teach, consults, coaching clients and writing content - and it’s taking its toll. Anyone who’s been coached by me or attended one of my seminars will know that I barely stop to go to the bathroom, let alone eat or take a break. So I usually need a good week or so of hibernation to recuperate afterwards.

Being economical has always been at the forefront of my programming. I believe you should always find the most efficient way to elicit a training response. You only have a finite number of resources to play with - and wasting it on more work for the sake of it is a great way to burn yourself out. If something can be achieved in less reps, sets or total number of exercises - it’s probably a good idea to do that. No wasted effort - especially when dealing with extra workload and stress.

So with that in mind, I’ve tapered my training for Arms & Shoulders down to 1 movement each per training cycle - and this is one of my favourites for delts. The Full Range Compound Lateral.

It should be pretty obvious - but pay attention to the lean and dynamic nature of the movement. This takes the delts through a more complete contractile range - placing them on a complete stretch where they would not normally receive one.

Run the Rack with these - work up in sets of 10 to a max weight, then do one drop set of doom all the way back down til you’re failing on the #pinkdumbbells right when the gym hottie walks past. Don’t worry, you probably never had a chance with her anyway. Serves you right for perving while you should be training, punk.

#themusclemechanic

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