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Joey Carter  PT at Jones' Fitness Biggleswade

Nice little Tri-set as a shoulder finisher after a larger compound movement requiring more weight and less reps, such as 5x5 standing Barbell presses.
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A1. Lateral raise 3x8-10
A2. Front raise 3x8-10
A3. DB Shoulder press 3x8-10
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Take 90/120 seconds rest between rounds and complete x3 rounds.
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The shoulders have intermediate-type fibres therefore respond to short rest intervals, so this will give you a nice little burn.
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Ps, a little bounce from the legs toward the end of this little finisher is sometimes needed to complete the rounds to fatigue. I perhaps should have filmed the first round instead of the last... oh well, a bit of humility never hurt anyone.
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Everybody's bodies are different... (and so are their goals)
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The rules for macronutrients (calories, carbs, fats and proteins) apply differently to each of us and are dependant on a variety of factors. Age, activity level, lifestyle, habits....
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One size does not fit all so don't get hung up on what others are doing.
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I will always lower my carbs when I have had several days where I feel bloated and/ or sluggish. Though when I feel depleted I increase carbs to see me through. Take time to listen to your body, be aware and respond to what it needs rather than what it 'wants'. We all know there is a huge difference.
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Fact is, scales lie. Weight increases with water and food intake at varying stages throughout the day, as well as the pure fact that the fitter you become, the denser your muscles become, thus when you step on those scales, you may not have lost weight, but may weigh a little more.
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Before and after pics are the best mode of monitoring yourself, as well as measurements. Keeping a decent log of these helps keep you on your toes and helps you vary your diet as and when needed. Don't be afraid to selfie it up and share that progress!
_____ #fitness #personaltrainer #beforeandafter #selfiesforareason #beproudofprogress #weightloss #fitness #fitnessmovitation #fitnessgains #fitnessaddict #fitnessforbodyandmind #fitnessblogger #Fitness4freaks #muscle #muscleissexy #musclepups #musclesmatter #musclefitnessfactory #muscleupsmakeyoubeast #musclecontraction #muscleevolve

Wide Grip or Narrow Grip? That's the question...
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The wider you grip the bar (over shoulder-width) the more external rotation you have (where you turn out the shoulder joint) thus the more involvement you have from the inner (short) biceps head.
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The narrower your grip, the more internal rotation you have (shorter than shoulder width) thus the more involvement you have from the outer (long) head. __________
If you want to build your biceps 'peaks' and offer a handsome lad or las directions to the beach (or best Christmas trees), bear in mind that the long head makes up a good proportion of the biceps mass!
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Hold onto that bar about hip width or slightly closer and rep 'em out!
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@trainingwithjc #stotfold #biggleswade #personaltrainer #fitness #fitfam #Biceps #bicepsgrowing #bicepswarrior #bicepsmuscles #bicepscurls #bicepsselfie #bicepsbelike #bicepspeak #bicepsveins #bicepsdontgrowontrees #bicepsofinstagram #bicepsareimportant #bicepsareeverything #bicepshow #BicepsForDays #bicepspose #bicepshurt

If you've stopped seeing progress after months of hard graft and time spent down the gym, you may not be eating the right thing OR rushed/ low quality workouts may be the problem.
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If it's the latter that needs spicing-up, think tempo! Eccentrics are key! This is where you focus on the negative moment, i.e. the movement taking the weight back to its starting position. So from A to B back to A, but taking it back slowly (typically 4-5 seconds) thus placing it under more tension. It allows you to push the muscle beyond the normal point of failure.
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Yes, this uses less muscle BUT those muscles fibres are receiving much more damage. They all thus grow and become bigger and stronger. At this point you will then be able to handle heavier weight concentrically (the movement at the end of lifting a weight moving it from A to B). Thus leading to more muscle mass over time through progressive overload.
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@trainingwithjc #fitness #fitfam #strengthtraining #hypertrophy #mass

Yes. We always bang on about how eggs are great, and I'm sure there will be even more posts on the matter before the year is out! Fact is, they are near the perfect food. .....
In fact, eggs are considered the standard against which all other protein foods are measured. .....
They are also considered a complete protein because they contain all nine essential amino acids (the building blocks of protein). .....
A large egg contains 6.3 grams of protein!
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Don't just take it from us, if Arnie says so, then it is true! Boil, fry, scramble or go for the perfect poach!
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Get that protein in! Regardless of goals, be it muscle mass or weight loss, give a big applause to eggs! .....
#biggleswade #arnoldschwarzenegger #aidenjonesweightlossandfitness #fitness #fitfam #weightloss #buildmuscle

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