We are our own worst critics. There will be days when I look in the mirror and think I’ve made little progress for the work and hours I’ve put into the gym over the past year + but this is your mind playing tricks on you. Don’t let it demotivate you but rather keep striving for progress. Give this back attack a go on your next back day session 💪🏼 12-15 reps on each exercise x 4 👊🏻 leggings @neuapparel
When your favourite slice is back just in time for your post comp treat !! 🎉🎉 LIFE MADE 💃🏼💃🏼
Weight Loss vs Weight Gain by @themealprepmanual
This meal is the perfect meal prep dish. It keeps amazingly well in the fridge, heats up in the microwave like a dream, and most importantly it tastes amazing 😎
My secret to gaining weight is rice and beans. I’ve always been one to struggle with putting on weight, finding it difficult to get enough calories in. When I lived in São Paulo, Brazil I lost 14lbs the first 3 weeks I was there because I hadn’t discovered eating at restaurants was cheaper than buying my own food and I wasn’t eating enough. On top of that I was also walking 10,000+ steps per day. After I had the realization that I could eat out every meal I began eating rice and beans 2 times a day, as lots of Brazilians do, and the weight started to come back. By the day it was time to come back to the states I had gained all my weight back. Now whenever I decide it’s time to try and put on some size again, I rely on rice and beans. It is highly palatable, lots of calories, and super easy to eat. If any of you are like me and struggle to put on size, try rice and beans. You get some protein and fiber from it as well 😎😎
Calorie information for weight gain and weight loss will be different for everyone. Adjust accordingly!! The picture is meant to act as a visual for what it could look like.
👉🏼 Follow @diet_hacks
for more daily tips 👈🏼
#food #igdaily #gains #crossfit #ukfitfam #zyzz #gym #foodie #gymrat #health #iifym #food #flexibledieting #carbs #fitfam #gymshark #fitness #instadaily #mensphysique #workout #alphalete #eatclean #shredded #postworkout #intermittentfasting #backday
BUILDING MUSCLE by @workout_.collage
DM for Credit @jmaxfitness
Last night, I posted about how you should be doing big compound lifts 80% (at least) of the time to build muscle.
This is a general rule, but everyone is different. Some people don't even need to do isolation exercises. For example, beginners can build a great body with 100% compound exercises.
I only recommend using isolation exercises on lagging body parts. So if your calves aren't growing, then isolate them. If you want your delts to grow faster than the rest of your body, then isolate them. This is how you need to think about training. Only do something if it's needed.
As you probably know, I built my quads pretty quickly due to training them 3-4x per week, but then I started doing other routines that called for leg extensions. This was stupid and not needed. My quads were already too developed for my body, so doing more quad work made no sense. So instead, I started isolating my hamstrings (which need some work).
If you're looking for a quick fix in your training, then focus on the exercises on the left and use them more often than the exercises on the right. When in doubt, just ask yourself "What would Cersei Lannister do?...and then do the opposite.
What's your favourite compound exercise(s)? Let me know below.
#buildmuscle #gainmuscle #musclescience #musclegrowth #musclescientist #getstrong #muscleman #muscled #musclegain #jmaxfitness #musclemodel #musclemen #muscleboy #muscleguy #musclefit #musclekingz #deadlifting #squatlife #squatday #benchpress #benchday #deadliftday #legday #armday #chestday #backday #latspread #chinup #pullup #strongman
Shortest on stage 😂
It’s all love ❤️ 1 year and 13 days out
나도 오빠 처럼 잘하고싶당 키킼😂😂😂😂😂😂😂🤣🤣🤣🤣 얼릉 집청소 하구 센터 가야지~❤️ 승모좀 제발 안쓰고 싶다!! ㅠㅠ운동할때도 일을할때도 다 승모만 뭉치네.... 흐으으응
Longing for a big sexy back 💪🏽 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ And the energy to do something with my hair for the gym 🙄 #backday
Never been a heavier bencher but me and @peter_fit_
have been working hard on it the last month and have noticed big changes.. • 1Rep MAX (315lbs) 140kg & easy working sets @ (225lbs) 100kg for 10/12reps
Another session yesterday with @alilalexander
getting in some more muscle up training. Her strength for these is flying through the roof 🤯💪🏽 #hollowayfitness
Lift those weights, boost that CONFIDENCE!
125x26 close narrow grip bench at 148. Bench is getting really strong!!!! 💪💪 one more post for the day. Really hungry for what’s next. 😜
200x20 low bar squat at 148.