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#scienceexplained

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My hamstrings science explained video is now live! 🤙🏼 It covers everything from anatomy and exercise selection to specific training cues and muscle fiber type! Check it out at the link in my bio 👉🏼 @jeffnippard #scienceexplained #rise #hamstrings

About a month ago I did a giveaway, recruiting you guys for suggestions on my next science explained video topic. “How to last longer in bed” got the #1 vote by a landslide 🤔🙄 I’m a man of my word so today I uploaded the most professional and science-based project I could make on the topic. If you haven’t watched it yet, the link is in my bio 👍🏼 @jeffnippard #scienceexplained #datstockphoto #feedingthetrolls

Intermittent fasting science explained is now live! 📽 click the link in my bio or go to YouTube.com/jeffnippard to watch 🤓 #intermittentfasting #scienceexplained #throwback

Wie versprochen, mein Beintraining, der grundlegende Plan & mal meine chaotischen Notizen aus dem Studio 😜 viel Spaß beim Ausprobieren! .
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As promised, my leg training! A screenshot-able version and my messy gym notes to compare 😜 have fun trying it and message me whether you liked it ☺️

My 1 year neck transformation!! It wasn't always the most fun thing to train and I sure got a lot of weird looks in the gym, but I'm definitely confident that direct neck/trap training can make you look more masculine and muscular, especially in clothes 🤷🏼‍♂️
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I just released a new science explained video on neck and trap training and a full neck and trap training guide on my website (strcng.com/neckandtrapguide) .
Video link is in my bio! 🎥🤙🏼
#transformation #necktraining #scienceexplained

Just uploaded my quad science explained video!! 📢🎥 It covers over 15 scientific studies explaining the best exercises, foot positions, stance widths, range of motion, etc etc to optimize development of the quads in 6 minutes 📑 click the link in my bio to watch! 📲 @jeffnippard .
Also, I put out a request on my story to photoshop the people out of this pic for my thumbnail and I was impressed with a lot of your work 🙏🏼 BUT how about this shop job from @aaronglass? 😮 (swipe left to see the original). .
Anyway, if you get the chance to watch, let me know what you think - always appreciate your feedback 🤙🏼 #scienceexplained #quads #haterswillsayitsphotoshop

Grabbed this screenshot while editing my next science explained video - be on the lookout for it tomorrow morning 9am EST! 🔥 #scienceexplained #mostuniqueedityet

The bulking physique! 🥝🍦🍪🥛I spent most of the weekend editing my next science explained video on body recomposition (losing fat and building muscle at the same time) - be on the lookout for an upload early this week 👌🏼#bulkingseason #scienceexplained #thicc

Sex differences in training video just went live! 📢 This is definitely the most effort I've ever put into a video so please show me some support and go check it out! The link is in my bio 👆🏼😄🙏🏼📲 @jeffnippard .
Thank you @stephanie_buttermore, @amandabuccifit and @brian.decosta for helping with the video! 👫👫 #couplegoals #scienceexplained

MOST RECENT

Wie versprochen, mein Beintraining, der grundlegende Plan & mal meine chaotischen Notizen aus dem Studio 😜 viel Spaß beim Ausprobieren! .
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As promised, my leg training! A screenshot-able version and my messy gym notes to compare 😜 have fun trying it and message me whether you liked it ☺️

My hamstrings science explained video is now live! 🤙🏼 It covers everything from anatomy and exercise selection to specific training cues and muscle fiber type! Check it out at the link in my bio 👉🏼 @jeffnippard #scienceexplained #rise #hamstrings

Man, I love this hoodie. Will likely tweak it a bit to make it truly multipurpose✊. Anyways, today's upper-body session looked like:

Bench Press super-setted with Barbell Row.
Incline Dumbbell Press ss with T-Bar Row.
Overhead Press ss with Pull-Ups.
Arnold Press ss with Shrugs and Side Laterals.

3 sets of 8-15 reps per exercise, repeating 3 times per week 🤗

About a month ago I did a giveaway, recruiting you guys for suggestions on my next science explained video topic. “How to last longer in bed” got the #1 vote by a landslide 🤔🙄 I’m a man of my word so today I uploaded the most professional and science-based project I could make on the topic. If you haven’t watched it yet, the link is in my bio 👍🏼 @jeffnippard #scienceexplained #datstockphoto #feedingthetrolls

Next video comes out at midnight! Science of creatine explained! Go follow link in my bio. SUB and hit the bell to get notified when I post!

‘tis the season ❄️❄️❄️
What do you love most about Christmas time? // Was magst du am liebsten an der Weihnachtszeit?

Updated intro and closing for 5AM Grind. Just cleaned it up a bit, and added some very minor (and hopefully unnoticeable) effects.

You’ve probably noticed that I like A LOT of different things. I think that’s fine. I was actually speaking to @isaiahaderogba the other day about how we should treat our interests in a similar way to rotations in a training contract. You'll typically work in one department for 6 months, switch to another department for 6 months, and continue that for two more rotations. Odds are, you’ll finish your training contract liking one department more than another, which leads me to say that you might not know what you want to do right now, simply because you haven’t tried enough things yet.

Go fully in one of your interests for 6 months, switch and repeat. You’ll find out very quickly what you like and dislike. Might start doing some freelance video work once my fitness and then computer science stint is over (1/7/18). Isaiah and myself also ordered a new camera and a microphone to play with💁.

#Repost for all those who skip legs or think squatting is “bad for you knees😒@jeffnippard (@get_repost)
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Just uploaded my quad science explained video!! 📢🎥 It covers over 15 scientific studies explaining the best exercises, foot positions, stance widths, range of motion, etc etc to optimize development of the quads in 6 minutes 📑 click the link in my bio to watch! 📲 @jeffnippard .
Also, I put out a request on my story to photoshop the people out of this pic for my thumbnail and I was impressed with a lot of your work 🙏🏼 BUT how about this shop job from @aaronglass? 😮 (swipe left to see the original). .
Anyway, if you get the chance to watch, let me know what you think - always appreciate your feedback 🤙🏼 #scienceexplained #quads #haterswillsayitsphotoshop

Just uploaded my quad science explained video!! 📢🎥 It covers over 15 scientific studies explaining the best exercises, foot positions, stance widths, range of motion, etc etc to optimize development of the quads in 6 minutes 📑 click the link in my bio to watch! 📲 @jeffnippard .
Also, I put out a request on my story to photoshop the people out of this pic for my thumbnail and I was impressed with a lot of your work 🙏🏼 BUT how about this shop job from @aaronglass? 😮 (swipe left to see the original). .
Anyway, if you get the chance to watch, let me know what you think - always appreciate your feedback 🤙🏼 #scienceexplained #quads #haterswillsayitsphotoshop

New video up at youtube.com/CUFFitness! Link in bio! Explains what we are all about! Drop a like and subscribe. Comment on what you'd like to see! It's my new channel trailer!

Much love, my people.

Heading back to Canada tomorrow morning! 🇨🇦 I wanted to get the next science explained video out tomorrow but I still have a few minutes left to finish (which means another day of editing 😬) so be on the lookout for it Thursday! 🔥 #quads #scienceexplained #homesweethome #soon

New video up about Thanksgiving, tryptophan and sleep! Pretty good video, I think. Drop a like and comment about what you think. Subscribe if you enjoy it and want to see more!

This is how I look 99% of time.

Anyway, let me tell you goons a little story, and give you all some juice you can take away from it.

I was chatting to a woman at one of my graduate interview events. We were reflecting on the interview and on which firm we’d take up - and I brought up how grateful I was to even be in this position (you know ya boy). That day, I had also listened to a HBR podcast on how Chinese people were bringing their manufacturing trade to Africa (AND MAKING IT WORK), despite not having the native language or any of the other supports that we take for granted.
Anyway, she brought up that she was studying full time, had a part time job - to fund her full time education -, and she had a 5 year old kid to take care of! At the moment, I obviously checked myself, calling myself out on all my “hard work” bullshit, but I also said that she must be so grateful. Not because of the kid, though he is a contributor, but on a broader level because she had been forced to optimise herself in a way that not a lot of people would have. No time for dilly-darling on social media, watching TV or any other methods of procrastination.
Real fucking grind.
Let’s all emulate that x

A call-to-action from this is to purposely put yourself in tough situations, so you’d be forced to dig yourself out - and gain a cool trait in the process.
#BreakBeyond #GuessImGettingAKid

Was listening to TED Radio Hour earlier today, and I took away two tips that WE can all apply to bring a marked improvement in pretty much everything we do.

1: FUEL ourselves via what we eat. Eat garbage and perform like garbage, soz. In fact, @stevebartlettsc said it brilliantly. Eat a burger everyday and presto, you’re a burger.

2: SLEEP. Aim for a minimum of 8 hours - Yes, I said minimum lolz.

Two simple tips which will bring a PROFOUND improvement in the day to day performance. Also, video on Mindset going live tonight. It’s really good, I 10/10 recommend it.🤗 #BreakBeyond

Post cut, bulking: Current physique. 142lbs. Averaged 2500 calories per day this week. Not trying to be too strict, just enjoying the winter.

😱 when you realise that the Cosmic Microwave Background noise is just 50kgs of beef ragù frying!! 😋😂😂 #scienceexplained #kitchenscience #bolognese #beef #cheflife #catering #geek #foodporn #beefragu

✖️Bi's/Tri's Superset✖️
1️⃣Cable Tricep Pushdown
2️⃣Cable Bicep Curl
• 3x12-15 of each, no rest between. Give it a try, and let me know what you think •

Pssst. New video, link in bio. It's a good one.

In other news, optimise your approach before complaining about a lack of results.✊

Awesome weekend of riding rain and shine 🌵

Quick workout in the parked just posted to my story. Check it out 🤙
@erinkayzwinger

Getting some b roll for an intermittent fasting science explained today! So excited to edit this one 🎞✂️💻 aiming for a weekend upload so be on the lookout! 👀 #YouTube #scienceexplained #intermittentfasting

It’s been a while but time to release bits of information. I’m going away in a few days to Germany, so I won’t be doing much except spending quality time with my friends!
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Plus... my birthday soon!🎉🎉
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New video is up, check my bio!
#scienceexplained #celeryjuice #healthygut

Foam Rolling: What will it do for you? .
Foam rolling has been on the rise in popularity. This form of movement is known as ‘self-myofascial release,’ which is a very safe and effective hands on technique that involves the application of sustained pressure into the myofascial connective tissue. .
🐥It is said that the goal of foam rolling is to eliminate pain and restore range of motion, aka ‘ROM.’ It has also been said foam rolling will reduce muscle soreness, improve athletic performance amongst other things. But let’s look at the science behind these claims; what is proven to work, and what is not? .
🦆What we know is that foam rolling increases joint range of motion, which you can think of as overall mobility and flexibility. Taking the time to improve mobility and flexibility is significant in increasing overall quality of life, especially as a lifter who may otherwise feel stiff. Foam rolling can also generate blood flow to the area. For this reason, foam rolling may be used as a part of the warm-up and cool down. .
🦅Now, let’s take a look at the less studied claims. D’Amico and Gillis (2017) set out the determine if foam rolling immediately after and four days following high damaging exercise would improve or increase recovery time when compared to a control group that did not have a recovery routine. The results? There was not a significant difference in muscle soreness between the groups; however the foam rolling group did display a faster (but not too meaningful) average recovery time than the non foam rolling group. .
🐬Practical takeaways? Foam rolling may help accelerate some muscle soreness, but not all muscle soreness and not for every individual. Foam rolling will generate blood flow and increase joint range of motion and for this reason, I recommend it’s use. Hope you all found this interesting, be sure to give the page a like if you have not, and message me and questions you may have. Tag a friend who may be curious to read this!

Weeks 1-4 of my 12 week program.
This is a strength/hypertrophy program with the weights for compound movements based off my 1 rep max.
Currently on week 3, and reverse dieting into a caloric surplus. Every 4 weeks I reprogram the hypertrophy movements in order to bring up my weaknesses.
NOTE: This program is specifically tailored for myself to help me reach my goals.

Stephanie and I are off to Vancouver for a couple days and then it’s back to Florida for a few weeks 🛫
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Also 2 quick things:
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1 - I uploaded my advanced glute science explained video feat. @ampollo yesterday! 🍑 If you missed it, check the link in my bio! 📲 @jeffnippard .
2 - I finally launched my glute-specific hypertrophy program (it is a full body routine applying the scientific principles in the video). For launch week, it’s just $19.99! 💸 You can find it on my website: www.strcng.com ⌨️ #scienceexplained #nomad

RAAWWWRRR

Now that we’re finally moved in, I managed to finish up my next science explained video! Been grinding on it all day today and will be up tomorrow. @stephanie_buttermore says it’s my best edit to date 😉 be on the lookout for it 9am EST tomorrow morning! #scienceexplained #mybestwork

Added riding into my workout routine, and have really been enjoying it. Check my story to see the full day 🤙

You know what they say: you can never visit too many pumpkin patches 🎃

Might as well start posting my progression with gymnastic and calisthenic movements. Tuck-back + Round-off with a Tuck-back 🤗

It is often said that a caloric surplus and fat gain must coincide with muscle gain, and that a caloric deficit and muscle loss must coincide with fat loss, but the true nature of things is not that black and white. If you have ever been on point with your diet and exercise, but have noticed your weight go UP on the scale, this post is for you! .
Data from 5 studies (Antonio et al in 2014 and 2015, Campbell et al in 2015, Maltais et al in 2015 and Verdijk et al in 2009 - nearly 250 subjects) showed that two groups in caloric surpluses actually LOST body fat, and two groups in deficits GAINED small amounts of weight or remained around the same weight. It is also interesting to note that in another study (Garthe et al), athletes who consumed their daily metabolic rate in calories gained just as must muscle as athletes in a surplus… but the athletes in a surplus gained 15% fat mass in comparison to 3% for those who were not in a surplus.
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Practical takeaways?
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1️⃣Weight loss is not the most reliable indicator of progress. I have my clients take photos of themselves at least once a month, and take note of the little things, (like clothes fitting looser). .
2️⃣When bulking, it is not necessary to go sumo and eat everything in sight. Take a strategic approach, aim for proper macronutrient ratios and proper lifting technique. .
3️⃣Across all boards, it is noted that protein intake correlated well with changes in muscle mass, but not with fat mass. Sustaining sufficient quantities of protein should be priority in both fat loss and muscle gain. .
4️⃣Understand that body recomposition is normal. If you have gained weight while eating in a deficit, you may have gained muscle. .
This mechanism is not something to aim for, because general rules of a diet should still apply (ie., aim for a slight deficit or a slight surplus depending on your goals). However, it is important to understand this mechanism of fat loss and muscle gain for those who may be confused about their weight on the scale. Hope this cleared things up for those who didn’t know, comment below if you have any questions and tag a friend who needs this! Have a great day everybody!

That feeling when you know it's going to be heavy, so you stare down the weights hoping they'll get lighter 🙏

I'm stuck. One part of me wants to accept a graduate job with all of its relative comforts. Another wants me to pursue fitness entrepreneurship full time, butttt potentially end up living in financial insecurity. The third wants me to pursue both, but I'm quickly learning that time is a limiting factor.

What gets done from 1/1/18 - 1/7/18 will play a big part in what ultimately happens and man, I am so excited.👻 On a side note, it's scary that people think I've got it figured out. I don't know shit. I just wake up early, go to sleep early (sometimes) and learn something new in between.🤗

Quella sensazione che provi quando pensi di non farcela, ma poi..il bilanciere torna su.... 👌
Un ringraziamento speciale a @alessiomigliasso per le riprese.❤😂
La forza continua ad aumentare di settimana in settimana. 💪🏻
120 kg. 💭 non è più il punto di arrivo ma il punto partenza
Possiamo fare di più! Possiamo fare di meglio! 🙏
Allenamento stile power-building
#strenght#squat#shoulder#motivation#aspiration#bodybuildinginstructor#bodybuilding#body#fitness#food#eatclean#shredded#nutrition#scienceexplained#1#gym#gymlife#muscle#train#success#quote#bodybuilder#lifestyle#work#workhard#workout#physique#best#mensphysique#dream

L0L they're not extinct they're just dino-soaring through space

#memes #dinosaur #puns #pun #scienceexplained #earthisflat

✖️DEFICIT DEADLIFTS✖️
• The initial pull off the ground is a weak point for me when deadlifting. To combat this, I implemented deficit deadlifts into my routine. Slow and controlled while focusing on form •

Whether you’re a college student or a strange, nerdy, red-headed, bodybuilding, personal trainer, I would guess that you’ve had eggs within the past week. Whole eggs are underestimated for their nutritious value, as I consistently see people opt for egg whites over the product’s entirety. When someone makes this decision , they’re unfortunately missing out on one of the most touted supplements in the world: Omega-3 fatty acids. So today, let’s talk about omega-3 fatty acids well known benefits, and not so well-known benefits, specifically regarding its effect on strength and size. .
🍳Omega-3 fatty acids are known to reduce symptoms of depression, decrease risk of cardiac death, decrease blood pressure, and decrease waist circumference. .
🥗A recent study conducted by Crestani et al. 2017 also found that the group that took 1.4g/day of omega-3 fatty acids improved their half squat strength, increased lean mass, and decreased body fat percentage slightly more than the group that did not take omega-3’s. This implies that omega-3 fatty acids may have a notable impact on leangains and performance. This, in addition to the consistent evidence that supports omega-3’s positive influence on mental health, makes omega-3’s a wonderful candidate for supplementation! .
🍳Where can you find Omega-3’s? Omega-3’s are also found in salmon, walnuts, chia seeds, herring, flaxseeds, tuna, egg yolks, oysters, and some vegetables like spinach. .
So next time... keep the yolk! Enjoy your Friday, let me know if you have any questions 🙏🏻

Against all odds, not one nip was slipped that day 🙌 ARM TRAINING SCIENCE:
Wanna give some science for this exercise as it demonstrates two things that I always encorporate into an arm day: a unilateral movement, and variation of elbow placement. The importance of unilateral movements should be clear, particularly in arms as we tend to use one all day without the other. Elbow positioning is significant based on the origin of the arm muscles: both bicep heads originate at the scapula, meaning they cross the shoulder joint so varing shoulder flexion (i.e. taking your arm from behind you to in front of you) alters the resistance curve for bicep curls. For triceps, only the long head crosses the shoulder joint; this means extensions with the shoulders flexed (i.e. overhead) recruits the long head far more than pushdowns, without change to the other two heads. It's easy to see why varying elbow placement is crucial to maximal activation of the whole muscle

#biceps #curls #bicepcurls #sportscience #exercisescience #fitness #fit #arms #armscience #trainingscience #scienceexplained #bodybuilding #mensphysique #muscle #workout #instafit #fitfam #fitspo #fitspiration #lifting #gains #armday #igfit #igfitness #instafitness #alphalete #gymshark

*Butt Wink*

What is it? Well it's an odd one, the research I have carried out points to not singular cause, it's a movement and adjustment of multiple joints and sockets

It was previously thought to be tight hamstrings but that is incorrect as the hamstrings are placed in a more relaxed position when squatting

If you're interested in learning more or wanting a video to show the difference get in touch

#back2basics #back2basicstraining #b2b #scienceexperiment #scienceexplained #squatting #squats #squat #legs #injuryprevention #gains #better #fitter #stronger #gymmotivation #personaltrainer #personaldevelopment #changeyourlife

Lighting of peace 🙏

Did you know that the kiwi fruit is the only true superfood? With twice the amount of vitamin C as an orange and a high fibre content amongst many other nutritional benefits it really should be included in your daily diet! Thanks to @jeffnippard for making the YouTube science explained video highlighting these and many more facts about this beautiful jewel of a fruit 🥝I highly recommend visiting his YouTube channel and watching him explain how amazing it really is! #girlswithmuscle #personaltrainer #kiwi #vitaminc #fitfam #fitness #fiber #delicous #nutrition #fitspo #scienceexplained 💥💪🏻🌸

Got my pumpkins, and I'm officially ready for Halloween 🎃

Thinking about adding cleans back into my program 🤔
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👣 Twist Back Singlet from @musclenationofficial
⚡️Workout powered by Best BCAA w/Energy from @BPI_Sports
🔥 Follow and watch @erinkayzwinger 's story for workout and nutrition tips 🔥

Burned out for a cheeky 3-5 days, but feeling goooooood now. Big believer that you really grow from struggle.

I hope you're all bleeding struggling (growing). Cheers @isaiah_yinka for that indirect kick start. Proceeding with the Science Simplified (Easy-to-digest fitness videos) series as planned.✊

✖️HOW TO GROW THOSE HAMMIES✖️
➖Romanian Deadlift➖
• RDLs are very similar to deadlifts, but target the hamstrings •
1️⃣While standing with a barbell in your hand, slowly hinge at the hips to lower the weight
2️⃣Lower the barbell until you can feel a stretch in your hamstrings
3️⃣Keep shins perpendicular to the ground
4️⃣Flex glutes while raising the back back to starting position
• Note: Keep back in a neutral position throughout •
👣 ClimaFlex Tee from @musclenationofficial
⚡️Workout powered by Best BCAA w/Energy from @BPI_Sports
🔥 Follow and watch @erinkayzwinger 's story for workout and nutrition tips 🔥

If you ever find yourself in Cupertino, do not miss out on this dessert!

✖️CURRENT PHYSIQUE✖️
➖5'9" 143lbs➖
• Desk job 5 days a week. Weights 4 days a week. Cardio 2 days a week. Riding my dirt bike 1 day a week. Rock climbing sprinkled in •
• Been cutting for 4 weeks. Bout to put the diet to the side and destroy some delicious food this weekend, then hard cut for 4 more weeks. I'm ready for bulking season •
👣 Twist Back Singlet from @musclenationofficial
⚡️Workout powered by Best BCAA w/Energy from @BPI_Sports
🔥 Follow and watch @erinkayzwinger 's story for workout and nutrition tips 🔥

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