‼️CONCENTRATE ON CURLS‼️
If you are wanting to add size to those guns 💪 doing concentration curls is def up there to have in your routines.
Doing this movement isolates the bicep, it focuses on the one bicep at the one time creating a much stronger mind muscle connection. I prefer doing these bent over rather than seated to allow the arm to hang down giving more work to the bicep.
What I find works best with this is either high rep range of 50s or drop set. This will give a crazy pump after.
Once you detach from the things that are out of your control and allow things to go whatever way and just focus on what you can control the more relaxed you become and the more centred you feel within yourself. Be strong stay fearless.
#fearless #fearlessliving #armday #thirstythursday #physique #hypertrophy #aesthetic #mindset #depression #anxiety #goodlifegraceville #goodlifegym #graceville #healthylifestyle
Feeling yesterday's leg workout today!!!
workout included----->>>> A1 4 x 10 squats
A2 4 x 60 toe taps on step
A3 4 x 20 KB swings
B1 3 x 10 DB deadlift on steps
B2 1 x plate pushers 😷
C1 3 x 10/10 reverse lunges
C2 3 x 15 side to side jumps
D1 3 x 10/10 Bulgarian split squat
D2 3 x 10 KB squat into press
D3 3 x 12 Spanish squat with band
heartrate was elevated throughout this workout!!felt great! give it a go!
Throw back to summer, the best time of the year!
HOW TO GROW A GORILLA BACK 🦍🦍🦍 .
When you actually walk into a gym and make an exercise selection based on a muscle group that you want to target, MAKE SURE YOU TARGET IT. To do this, it means that the line of pull should directly intercept the targeted muscle 🤔🤔🤔 .
For example, if you set yourself up for a row to target the LATS then you need to ROW WITH YOUR LATS. 🦋🦋This means the line of pull should be going down aiming somewhere to your lower mid spine. IF you say you ROW TO YOUR MID CHEST, then the line of pull is changed and it now tragets the TRAPS AND UPPER BACK MUSCLEATTURE MORE; due to the Line of force change. .
WHAT DOES THIS MEAN?? YOUR LATS SIMPLY ARNT DOING THE WORK. This could be the reason why you still have a tiny V shape taper and no wings! 👀👀👀 .
CUES TO ACTUALLY TARGET YOUR LATS ON LOW PULLEY ROW
1) drive upper arm down and back to low mid spine 🎯🎯🎯
2) maintain tension in lats on the eccentric (still forcing upper arm down.↘️↘️↘️
3) don't allow to much movement of scapula during row
4) get some straps to ensure you actually fatigue your lats 💪💪💪
"need to rebuild my entire core and start over from zero"
Recently injured my lower back because i took a brake from working out and when i started lifting again i went too heavy too soon. It felt ok after a few days without leg day but shoulder workouts was painful too. Went to a doctor and he said two weeks rest from lifting, but i ignored him the first few days. Didn't feel too bad, and I have to lift stuff at work. Suddenly i felt that stabbing pain again and decided to go home.
Now i haven't been at work for a whole week but i'll be back on monday i guess. It will be a while until everything is back to normal, i need to rebuild my entire core stamina and start over from zero with squats, deadlifts and other leg exercises. Have been forced to skip or "easify" many other exercises too, if they require core stamina. What did i learn from this? • Don't take a break from the gym, it's not worth it. • You loose your core strength faster than the rest of your strenght.
#strength #workout #fitness #rebuild #heavymetal #metalguy #longhair #man #selfie #hotguy #lowerbackpain #totalrebuild #lifting #coreworkout #rebuildstrength #hotmetalguy #muscles #musclepain #naproxen #hypertrophy #longhairedmen #lowerback
How’s the post chest day pout 😂😂😂 Fk knows what I was doing. Sorry @jackhoskins3
for kinda getting in your way 🤫 #ogpose
That moment 😍😍 Follow me @Gainzbuildr
for daily gym & fitness memes!😎💪
A few key tips when trying to build muscle:
✨Lift weights that challenge you and make sure you are progressing over time: don’t be afraid to lift heavy and train hard but always remember the importance of good technique!
✨Don’t do too much cardio: now this doesn’t mean you should avoid cardio as it’s important to be physically fit and it will benefit you when performing heavy lifts; however just be aware of the amount you are doing and make your main goal lifting!
✨Quality over quantity: It’s actually far better to perform to the best of your ability with good form than do multiple exercises with poor execution and no thought behind it. Always remember to make each rep count 🖤
A little snippet of @dalesheridan
training session last night..
• Drill 1:
MOBILITY - Over head squat with the 20kg Olympic barbell. We got reps for days, great conditioning! This exercise should open up the hips, glutes, erector spinae (lower back) by activating the motor units and muscle fibres needed in his lower half ready for the next DRILL. This has been paying off big time over the last few months (with and without a weighted load). His posture, core stability and leg strength have improved massively making his strikes even more solid than they already are!.
• Drill 2:
PLYOMETRICS - Kneeling squat jump, followed into a tuck jump (bringing the knees up high into the chest, followed by two power kicks (either side)..
• Drill 3:
Boxing speed work - Getting them hooks in, finding them angles, working high/low. Need to get that tempo faster, but making good progress every week..
We are aiming to get our first fight in next year. Absolutely buzzing to see him use his tools and put it all into practice in 2019, proud of his performance and growth!.
CONSISTENCY IS KEY 🔑🙏🏽
🚨ATTENTION: Busy Guys Who Want To Lose Fat In The Next 16 Weeks. Get your FREE Done-For-You Meal Plans to Burn Stubborn Fat! Check out the link in my bio @iqphysique96.
You know when you are starting to lean down and can kinda see your abs but not really?
And at the same time, your core limits you during compound movements without you even knowing?
Stop doing so many darn crunches. Focus on compound movements that indirectly train your core like squats, deadlifts, overhead presses, rows, and all their variants. Now these movements will not maximally recruit core musculature, so you have to make sure to include direct core movements that target each muscle.
I will save anatomy for another time, but including an a variety of movements like the ones above will help you strengthen your core. And yes, crunches can definitely be incorporated. Just make sure you don't only use them!
It takes me a lot of time to make these posts. So if you enjoyed this one, please like it and tag a friend. If you have any questions, feel free to DM me!
P.S. Did you see my new YouTube video on water retention and how to reduce it? Click the link in my bio to check it out @iqphysique96.
#core #abs #situps #crunch #crunches #workout #workouts #exercise #exercises #muscle #losefat #fatloss #gym #gymplan #hypertrophy #workoutplan #gymplan #mensfitness #menfitness #menshealth #fitness
Massive shoulder workout! My delts are popping!
Black Friday is just around the corner! Follow my link in Bio for the craziest Redcon1 deal ever! DM me with any questions!
Today taking my deadlift PR to 275lb and trying clean and jerk first time with 135lb.
I am not good with olympic lifting but recently I am getting training by @you_african
who have been powerlifting for years. In return, I am teaching him how to increase his core strength, which is a big part of Calisthenics.
2 trainers, one good in Calisthenics one good in powerlifting. Both are each others teachers and each others students at the same time. Weird Friendship 🤔
Been thinking about being in touch about coaching? 🤔
Nows your opportunity!🤠
Two face-to-face coaching slots have become available, 1 x 6am and 1 x 7am!🤘🏻
This is the first time in three years I’ve had availability in these slots so if you’re keen, act quick because they will go fast!🏃♂️🏃🏼♀️
Slide into my DM’s for more info!📩
6x6 @ 90 .
Body felt stiff and wasn't moving well. Need to lift my stretching/mobility and recovery game. .
There is always an area that we can improve in.. whether that is our nutrition, mindset, mobility, goal setting or sleep patterns.
What area do you need to pay a little extra attention to at the moment? .
It's a constant juggle.. but what else would you rather do besides juggling?... 🤡