swipe to see smith machine leg exercises 😜😜😜
i don’t usually use the smith machine a lot for legs but i thought today i would seeing as my knee is playing up, kept it light so there wasn’t a lot of pressure !! the smith machine is great when trying achieve mobility and depth in squats !! also who cried when this album came out because i did a bunch 😭 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
each exercise 4x 12 reps:
hack squats ⠀⠀⠀⠀⠀⠀⠀⠀⠀
sports bra: @gymsharkwomen
I’m So Proud Of My Booty Gains. Consistency Is The Answer To Your Prayers 🍑 Every Chance I Get To Go And Work Out I’m There 💪🏾. The Gym Has Become A Lifestyle For Me, 👏🏾🔥♥️. Be Consistent And Enjoy It ! You’ll Be A lot Happier Inside And Out 💋
Slots available for our large Sports hall & Astro Pitches this week and next week 🙌. Give us a call on 0151 261 9598 to book!
Tomorrow morning: Circuit Training!
🎉Remember, as part of the @ThisGirlCanUK
campaign, all ladies attending this class for the first time will receive their class FOR FREE 🎉
swipe and save to grow ur wings with me 🦋🦋🦋🦋
these are my go to back exercises, i feel them the most !! sorry about the different angles and lighting, still getting used to filming 😊😊
each exercise 4x 12 reps:
lat pull down
close grip lat pull down
sports bra: @nike
leggings : @gymsharkwomen
100KG PB 😭😭 what’s your squat pb?
i know my depth needs ALOT of work but i am unbelievably happy, never would have thought that i would be able to squat this much weight. i remember when i started and i could barely squat the bar 😭 if i can do it, so can u !! ⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
for today’s heavy squat session, i did a set of 70 for warm up and then jumped straight in to it. i did two sets of each weight shown in this post and my legs are going to hate me tomorrow 😭
Nice session with Chris “the Pagician” Williams today! Thanks alot. Also, great to see my arl mate Brandon “the Don” Daord too. Mark my words, that lad is destined to be Undisputed World Champion at ANY weight class he chooses. Have a good weekend lads, good to catch up! 🥊
FRIDAY’S CLASSES -
Kids Football ⚽️: 4:30-5:30pm for £1
Rock Hard Abs💦: 5:30-6pm for £4.00
Beginners boxing & self defence🥊: 6-7pm for £4.00
Bujinkan 🥋: 7pm-9pm (enquire for prices) ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#gym #friday #kidsfootball #absworkout #selfdefence #boxing #bujinkan
The Gym Group's "new" central gym in Clayton Square is the old EasyGym with new colours and cringe-worthy motivation quotes on the walls. The machines are mostly decent and there's a good range, but they've done nothing to fix the original issues with the gym: a lack of black weight plates (as opposed to the chunky crossfit ones) and low weight stacks for the cable machines. If you want to lift heavy, you're going to find it difficult. Loading more than 250kg of crossfit plates onto the leg press machine, for example, is impossible.
These problems become more frustrating now that the gym has been taken over by a company with two other branches in Liverpool that charge £6/month less!
I expect to see their membership gradually dwindle as people realise they're being taken for a mug.
Oh, and they've got rid of one of the stack leg press machines to make room for a device that will tell you exactly how much muscle mass you've lost not being able to lift heavy.
I was on the verge of cancelling my membership when they announced it was being taken over so I held off to see if they made improvements. There was an opportunity to make it the best value gym in the city, but they sadly missed the mark.
#liverpool #liverpoolgym #lifestyle #gym #gymlife #instagramfitness #instafit #fitfam #muscle #muscles #workout #weighttraining #weightlifting #motivation #gymreviews #liverpoolgyms #thegymgroup #easygym #thegym @thegymgroup @thegymliverpoolcentral
“When God pushes you to the edge of difficulty, trust HIM fully. Either He will catch you when you fall, or teach you how to fly” - Unknown 🏆
today was back day !! deadlifts are getting stronger with every session 😁😁
What a day we had on Saturday, team powerlifting session, followed by an advanced Nutrition Seminar with the great Kerry Kayes at @tierprogymliverpool.
All this leading up to our Team night out at @reddoorlpool
! Each and every person in our team are truly amazing people and the bond we all have is impossible to replicate. As your coach and friend, I love each and every one of you guys. Glad you all enjoyed the night. 💖💃🕺🤗 🏅 🏆
just uploaded my first YouTube vid !! link is in my bio !! I am nervous so please be kind to me 💖💖💖 hope u enjoy xxx
urmmmm these are my favourite leggings evaaaa !!
apparently i can’t keep my eyes open for a pic but EXCITING NEWS !! i am starting my YouTube channel very soon !! so excited but please bare with me i’m gonna be a newbie ☺️
Tae Kwon Do: 6pm-8pm, every Thursday evening at Jubilee Sports Bank! This class is for both ADULTS & CHILDREN 🥋🙏 #taekwondo
‘I need to stop eating so many carbs, that’s the reason I am gaining weight’
The only reason you will have gained weight/body fat will be due to eating too many calories. Potentially from carbs but also from fats and protein too.
Most foods that are high in carbs are the ones that taste boss which usually causes us to eat more of those foods. More food = more calories. Don’t remove carbs completely, aim to moderate them alongside improving your protein intake.
We are here to support you and also help you with motivation just like this dad in the video 😂😂😂 Want to get the best out of your training and have been procrastinating just like the little goalie. Come see us today and find out how we can get you energised and focused on your goals. With a full team of fully insured and registered trainers you are sure to find a gem
#thegymliverpoolone #liverpoolfitness #liverpoolgyms #fitfam #gymlife #instagym
Crazy how you can find old pictures and all the memories come back to you isn’t it!
of a few of my fights growing up. The first one was after I won the Regionals on the way to my first National title, the second is of me beating a friend i’d made at the National Team, a year or so after winning my second National title. The last few are of me in the Junior Chamionships, when I unfortunately lost after starting strong in the fight! .
It’s fair to say that boxing helped make me the man I am today, and if I can give back to the sport by helping you lot, I will always be honoured to and give my best. .
Any other boxers got any old pics from when they where kids? Throw them up! 🥊
SWIPE TO SEE ME BUILD MY LEGS 😋😋
i tried sumo deadlifts for the first time and i loved them !! any advice and tips on my form would be appreciated !! and I’m finally a part of the 3 plate gang 🥳🥳
sumo deadlifts 8x4
hip thrusts 12x4
straight leg dumbbell deads 12x4
hamstring curls 12x5
hip abductors 4x
sports bra: @nike
leggings : @gymsharkwomen
Going the gym, looking at your nutrition and everything is going smoothly. Until that sticking point comes...
Strength has stopped going up, weight isn’t dropping anymore, body fat is staying the same. Frustrating right?
You need so shake things up. If running has been your main exercise, try to throw in some sprints. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you’ve been weight training and doing the same reps with the same weight it’s time to try a new weight or new rep goal.
If you’ve been eating the same calories maybe it’s time to change them slightly?
It can be hard to know if you’re taking the correct steps or not but the only way to know it to give them a go and see what happens.
For any personal training enquires send me a message and I’ll be in touch 💪
Time Under Tension (TUT) 💪🏽 _____________________________________________
Time under Tension is a methodology used by some to stimulate muscle growth. The idea is that the more time under tension you put your muscles through, the more muscle growth you will achieve. That’s not exactly the case, read on and you’ll see why. .
Light loaded, high TUT’s stimulate Type 1 muscle fibre growth via Metabolic Stress, whereas Heavier Loaded, low TUT’s stimulate Type 2 Muscle Fibre growth via Mechanical Tension. .
This indicates to us that focusing on REP Tempo as a priority would result in misdirected efforts, as one wouldn’t be able to adequately optimise and monitor the level of Mechanical Tension with each given set, when compared to prioritising SET Tempo as the main parameter. .
Set tempo (with a focus on MAX reps within the tempo) in my opinion should be the priority, because the more reps you do within the time of the set results in more overall volume for that given set. .
Having said all of this, TUT is just another means to the same end. It’s not a necessary focus, but can be worth a try should you be bored or if you’ve hit a plateau. .
Winners Advice: Focus on lower TUT’s for Compound Lifts at the start of session. Leave the higher TUT’s for isolation/biarticulate exercises towards the end of the session. .
P.S - The NECESSARY FOCUS (ie fundamental principles of Hypertrophy/Muscle Growth) for your workouts should be on; Mechanical Tension, Metabolic Stress & Muscle Damage.
Thursday Finisher! 👊⭕️
. . .
Tonight we have @ko8_fitness
founder Kieran, showing how you can hit your core from different angles with our functional equipment!
. . .
First off we’re going for 45 seconds of KO8 woodchoppers.
Next up we’re sticking with the rotation using the slam ball for 45 seconds.
Finally working the bag with 50 push (teep) kicks and 50 knees 🔥💧
. . .
Also don’t forget to check out our new class RipXtreme! With non existing members getting their first class free with the promo code - WINTERFIT. Just head over to www.hotfit.co.uk 🙌
. . .
#hotfit #liverpool #liverpoolgyms #liverpoolfitness #training #exercise #workout #functionaltraining #ko8 #slamballs #muaythai
There are some amazing body transformations out there that have been done in relatively short time frames, 6, 8, 10, 12 weeks.
Does that mean that you should be expecting to get results in a similar time frame?
Well it depends.
I'm sure we'd all like to have a boss transformation in 6 weeks and having a time frame to aim towards can keep you motivated.
On the other hand you might have other commitments which results in the gym taking the back seat from time to time.
Is taking your time really a bad thing? So long as you're consistently getting closer to your end goal you should be proud of what you’re doing!
If you’re after a little extra push to help you progress, head over to my DM’s for personal training enquiries 💪