Strength vs Hypertrophy🧐
for more content
Working out on vacation?! 🤓
Probably not why you think... ✈️ When out of town I pretty much always get in a few sessions of some sort.
NOT because I’m worried about losing muscle, strength or getting fat. 👨✈️Unless you travel for work often (which is a different kettle of fish, as my travelling clients know) that shouldn’t really be a concern.
I’ll usually make it a deload week, so I’m not really aiming to “kill it” or make massive progress, but just shift some tin and move
But I really think it helps because:
😌 I’ll stress less
😴 I’ll sleep better (jet lag and routine)
🏃🏻I’ll move more (often can be lazy whilst away)
💩 I’ll poop better
💪🏽 I can train with friends
😋 I get a good appetite and enjoy my food
If I go somewhere where we’re active and walking a lot (Disney or Vegas perhaps) it’s not as much of a concern.
I also think this mindset is important for when you’re not away... You don’t “have to” workout
You GET TO workout
Who’s with me??
🚨🚨 TWO REASONS WHY YOUR BICEPS MAY NOT BE GROWING!! 🚨🚨 💪🏼
💪🏼 🚨 TOO MUCH VOLUME--- I for one have been guilty of this too, up until I switched up my workout split. Think about recovery; a vital step in muscle growth, protein synthesis, fibers rebuilding, and many other roles that it plays. Studies show that excessive amounts of volume (somewhere beyond 20 sets per week) can diminish gains.
If your split includes a back, or pull day or even workouts like deadlifts and upright rows, at home pull-ups etc, your getting secondary bicep workout in every set you perform, which acts as a mini set causing metabolic stress.
Then you perform 1 or even 2 arm days a week because let's just face it, every day is arm day 😏 you just easily pumped in about 25-30 sets for your bicep that week.
With that being said, think about the amounts of sets you have set out for your biceps and maybe strategically create a split or routine where you can find your sweet spot on volume and utilize recovery. 🚨TIME UNDER TENSION--- Slow down each rep, control the eccentric movement, this causes extensive muscle breakdown to optimize growth and size. The more time your muscle is resisting the weight, the more strain it is under and more fiber breakdowns will occur.
#bicepworkout #biceps #arms #armsworkout #muscle #bicep
#pump #volume #hypertrophy #workout #training #trainer #personaltrainer #fitness #fitspo #fitnessmotivation #fitformation #protip #fitfam #fitlife #bodybuilding #bodysculpting #buildmuscle #fatloss #gym #gym #curlsforthegirls #alphacraftfitness #campisifitness
Agachamento com maiores amplitudes ou com maiores cargas?
Não é incomum pessoas treinando de maneira ineficaz e muitas vezes lesiva, uma coisa que me chama a atenção durante minha pratica profissional como personal trainer, no que diz respeito particularmente ao exercício agachamento livre, uma grande redução da amplitude em virtude do aumento excessivo da carga externa peso (kg). Convenhamos que peso não é a única variável a ser explorada dentro do treinamento né, ainda mais quando há movimentação irregular da das articulações e redução da amplitude de movimento. Como sempre falo em minhas aulas de pós-graduação pelo Brasil ‘’O agachamento é bom, desde que bem realizado’’ ⠀
Um estudo interessante (Bloomquist et al., 2013) analisou exatamente essa questão da amplitude de movimento no exercício de agachamento. Os autores testaram 17 homens que foram distribuídos em 2 grupos (Grupo DS) que realizou o agachamento profundo 0–120 de flexão do joelho e (Grupo SS) que fez o agachamento parcial 0 a 60 de flexão do joelho. Embora o programa de treinamento tenha sido igual para ambos os grupos, as cargas foram ajustadas para cada exercício. ⠀
Em relação aos resultados encontrados pelos autores, o grupo que treinou com maiores amplitudes utilizando cargas absolutas mais leves, obteve melhores respostas quando comparado ao grupo que treinou com menores amplitudes e maiores cargas.
Moral da história, você não é ‘’burro de carga’’ faça um treino inteligente e uso bons profissionais a seu favor, veja bem, antes que falem merda, por que para criticar existem milhares, mas para contribuir existem poucos, não estou falando para treinar ‘’levinho’’ mas sim, o grupo que explorou maiores amplitudes de movimento com menores cargas, obteve resultados mais significativos na hipertrofia, força e potência muscular.
A só mais uma coisa, sobrecarga excessiva a longo prazo com movimentação irregular, pode sim ser lesivo, agora a amplitude de movimento não. Portanto AGACHE E SEJA FELIZ.
#training #personal #academia #fitness #gym #Consultoria #Mooca #Brain #life #hypertrophy #strength #força #educaçãofísica #Motivação #musculação #marcosrodolfopersonal #hipertrofia #emagrecimento
Ending leg day by stacking shit on stuff and jumping on it... nearly stacked the first one. .
Honestly used to hate legs, and it showed 😂 but without them the rest of me won’t grow so I have pushed myself to like leg day... and now I love it. If you are having trouble with getting motivated with certain parts of your program, go do it with someone you know will push you and keep smashing it!
One-arm High Cable Rows:
14 @ 25kg (De-Load Week)
I think I’m falling in love with hypertrophy and wave loading.
I come out hot, refreshed, occasionally sore as hell, I get to eat a bit more than I planned and maintain weight, and watching some of these numbers go up feels SO good.
Pretty sure @f2fnz
was sending me bench vibes because my standard bench 1RM PB is 50kg; today was two top sets of close grip bench at 45 and 47.5kg for three (and those things are damn hard) with an RPE of roughly 7.5/8.
Body is well and truly awake again getting back into the swing of some solid muscle building blocks.
#liftingwithstrongfriends #babypowerlifter #hypertrophy #benchythings #benchday #womenwholift #girlswhopowerlift #liftheavyshit
Full Back Workout from today!!
A - Assisted Pull Ups 6 x 4
B - Chin Ups 3 x Failure ..
C - Bent Over Row - 12reps (rest for 25sec) - failure (rest for 25sec) failure
D1 - Cable Lat Pull Down 3 x 12
D2 - Straight Arm Pull Over 3 x 12
E1 - Cable Lat Pull Down 3 x 10 -
1 and 1/4reps
Always feel like a need a backpack for all my bits on back day. @d8fitness
bands for dynamic warm up/stretches and asssited pull ups and @myproteinuk
wrist straps for heavy lifts like rack pulls and bent over rows. Makes gripping the bar way easier and takes tension away from the forearms which I always struggle with.
Click the little save and give it a go 👌
Day 4... feeling so good right now!! Just finished another session @strengthcity_sunshinecoast
doing Hypertrophy training smashed through all the workout even though my muscles were still a bit sore but now they’re all warmed up! Then smashed my Nutritional Protein Smoothie bowl with added organic nuts, muesli, and chia seeds absolutely delicious 😋
📍HOW TO TRAIN TRAPS By @bones2_beast
- FREE Hardgainer's Muscle Bundle - Link in Bio📍⠀⠀⠀⠀⠀⠀⠀⠀⠀
➤ Personally I don’t think the traps get enough attention, they can really make a huge difference to a physique. They’re not just the muscle you see either side of your neck, they span much further than this.⠀⠀⠀⠀⠀⠀⠀⠀⠀
➤ They actually take a beating from deadlifting and rowing, however, they can take a huge amount of volume. Plus they recover very fast too, in many ways I see them like the calves of the upper body.⠀⠀⠀⠀⠀⠀⠀⠀⠀
➤ My favourite movements for isolating the traps are barbell & dumbbell shrugs, standing either upright or with a slight lean in the torso. Key I find is avoid jolting the weight up, so just like your calf work you should really emphasise the contraction & squeeze at the top.⠀⠀⠀⠀⠀⠀⠀⠀⠀
➤ I’ve been blessed with solid trap genetics, that’s for sure, but for years all I did was row & shrug. Once I incorporated more direct work, frequently spread through the week, my traps became a standout part of my physique.⠀⠀⠀⠀⠀⠀⠀⠀⠀
What is your go-to Trap builder❓ Comment below!⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you want to learn more about maximising hypertrophy then don’t look any further than @bones2_beast
Muscle Building System For Skinny Men, this all-in-one platform will showcase the most effective starting points to building muscle & how to make progress along your journey. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Click the link in bio to grab your FREE Hargainer's Muscle Bundle in the meantime as the B2B System will open to the public very soon...⠀⠀⠀⠀⠀⠀⠀⠀⠀
Sent via @planoly #planoly #bones2beast #skinnyguys #buildmuscle #ectomorph #bodybuilding #menshealth #mensfitness #strengthtraining #muscle #trapcity #traps #trapworkout #trapshypertrophy #hypertrophy #mensmusclebuilding #health #fitness #physique #hargainer #hardgainercrew #hardgainerlife #shrugs
🔥 Naturally Boosting Testosterone🔥 by @nickkrantzfit
💪🏻The ultimate male hormone.. the almighty testosterone! Whether you’re a big time meat head or a 45 year old male, it’s always important to have healthy testosterone levels.
😴Sleep - Lack of sleep causes numerous health issues. Notably, it decreases testosterone production[1-6] and facilitates fat gainGetting enough quality sleep is so important in so many aspects in life as well.
🏋🏼♂️Physical activity- Resistance training can raise testosterone levels for 15–30 minutes post-exercise.[8-9] More importantly, it can benefit testosterone production in the long run by improving body composition and reducing insulin resistance..
🥗🍕Weight management-Weight gain and the associated chronic diseases, such as cardiovascular disease and type 2 diabetes,[10-11] are strongly linked to decreases in testosterone, particularly in middle-aged and older men. If you gain weight (as fat), your testosterone production drops. Fortunately, if you lose weight, your testosterone production can climb back up.
🔥Eat a healthy, balanced diet, so as to avoid nutritional deficiencies. If your testosterone levels are low, pay attention to your intakes of vitamin D, zinc, and magnesium. Stop lookin for Billy Baddasses newest test booster... they’re just boosting libido and you’re burning cash!
If you find this helpful, tag your swolemate below! Resources are listed below in the comments! 📚
#musclegain #muscles #brotein #proteins #testosterone #muscle #hypertrophy #strength #strengthening #nutritioncoach #nutrition
A lot of progress can be made in 2 weeks, hmu to find out how! Officially starting my “Harden Up for Hard Summer” program 🌈 🎶 lol @f.a.i.t.h.e.r.s
and I will be there Saturday, lmk if you will be too! HMU for a customized diet/workout program to look as good as you can for the rest of summer🙌🏻💪🌈 #BeardedBandit
Nouvelle tentative de max au squat (1RM) à l'issue de 6 semaines de 3-7 ondulatoire d'Emmanuel Legeard, premier protocole de force pour ma part après plusieurs années de yo-yo en terme d'assiduité au squat pour cause de douleurs intempestives. Max fixé à 140kg il y a 6 semaines, et 150kg (poids de corps 72kg) validés aujourd'hui. Rien d'extraordinaire comparé à certains mecs plus expérimentés/spécialisés mais c'est un début satisfaisant pour moi, objectif 165kg avant 2019.
Mon avis sur ce 3-7 ondulatoire, partagé par certaines personnes de mon entourage : hypertrophie notable (qui a ses limites j'imagine), et un gain d'aisance, de technique et d'endurance sous des charges peu maîtrisées auparavant ; ainsi que, comme escompté, un gain de force maximale.
Donc contrat rempli, je re-ferai ce protocole avec plaisir après quelques mois d'hypertrophie.
My new favourite back exercise.
I used to always find it hard to isolate my back muscles. This exercise here really helped change that for me, I’m going lighter with weight, slowing down the repetitions and trying to hold for a second at the top. Can really feel it, Give it a go guys! #workout #backworkout #exercise #hypertrophy
How long do you rest? By @smurray_32
Long rest intervals allow you to fully recover strength between sets and replenish as much ATP as possible which subsequently allows you to then train with more power/force in the following sets. Salles et al (2009) confirmed this, showing rest intervals of 3–5 minutes allowed for greater repetitions over multiple sets when training with loads between 50 & 90% of 1RM. As we know that progressive overload/mechanical tension (MT) is the number 1 key to hypertrophy, by being able to lift more in every set you can thus overload a muscle more & maximise hypertrophy. Now, although mechanical tension is maximized by long rest periods, metabolic fatigue (MF), which is another driver of hypertrophy (2nd most important imo) is compromised (Kraemer et al 1991) & this may then blunt anabolic drive & reducing the potential hypertrophic response.
This is where short rest periods come in as they have shown to generate significant metabolic stress & heighten anabolic processes associated with metabolite build-up (Goto et al 2004) such as alterations in anabolic hormones, cell swelling, free-radical production & an increased activity of growth-oriented transcription factors (Gordon et al 1994) BUT the body will fight back & though you may reap the anabolic benefits of MF, these benefits seem to be then counterbalanced by impairing muscular performance in your following sets (Pincivero et al 1997) thus making short rest intervals suboptimal for maximizing hypertrophic gains.
Practical implications: In order to achieve MAXIMUM hypertrophy you need to be able to produce significant amounts of MF while MAINTAINING a moderate degree of MT. Therefore, what I suggest is that for your compound movements, you rest a full 3-5mins in order to maximise MT but then on isolations, you work with shorter rest periods of 30-60s in order to maximise MF. This way you can reap ALL the benefits and make HELLA Gains!
Half way through the first week of my new program, finally managed to write it all out so I know exactly what I’m doing on each day. Today was legs, wasn’t feeling great after doing heavy deadlifts yesterday. Top set was 120kg for 2 reps. Currently in a slight calorie deficit gonna carry this on for a few more weeks and see where I get.