Sod the air show, all about the gunshow 💪🏼🦈
Huge respect to this man💪💪💪
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I really gotta get to bed. Food, workouts, run, later dudes! See you tomorrow, goodnight!
Find your focus...and don't lose sight of it. Greatness isn't something that happens overnight...you gotta be consistent.
"Long term consistency beats short term intensity"....Bruce Lee
💪🏼Tired of doing the same boring curls all day to build your biceps? 😰 Put the dumbbells down and try this super set designed to hit not just the biceps, but the all important brachialis muscle. If we can develop the brachialis we can add WIDTH to our arms that the biceps alone can’t achieve this resulting in bigger, more impressive arms.
So, the first exercise is an overhand narrow grip curl from an inverted row set up on the smith machine. (HEY, THE SMITH MACHINE DOES SERVE A PURPOSE AFTER ALL! 🤣) We choose an overhand grip to pronate the forearm and take the focus off of the biceps and place them more so onto the brachialis. The narrow grip further accentuates this focus. From here we want to curl the back of our forearms to our face rather than row our elbows behind our body like in an inverted row. This is an important distinction. Make sure you aren’t rowing, but rather CURLING your body weight up to the bar.
After we rep out on those, we’ll switch to an underhand curl and widen our grip. This puts the biceps at a bigger advantage which is important after we just destroyed the brachialis if we want to continue to overload the arms and train trough failure.
Together, we can hit both the brachialis and the biceps to get a more complete arm workout you’ll be sure to feel tomorrow!
PRO TIP: Adjust the difficulty here by standing more upright to make the exercises easier, or more parallel to the floor to make them harder. Happy training! 💪🏼
Backday super set finisher! 🔥✈️💪🏻 —————————————-
Cable Pullover X Low Cable row.
Re watching this made me realise I should be standing more upright in the second movement, however the burn this superset gives me as a finisher is ridiculous.
Bonus tip - to help improve mind muscle connection with my back, I’ve been practising rear lat spread (pose) for a third of my resting period to really maintain blood in the muscle. Give this superset a shot for 4 sets at 15 reps while increasing the weight each set 🔥🔥🔥
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A sure way to grow some size on your thighs is working those hamstrings! Quick variation on a traditional hamstring curl that will take your leg workouts to the next level!
: Keeping those feet together helps better isolate the hamstrings.
: Move through your full range of motion that will allow for you to hit the entire hamstring and achieve the most amount of tears.
: Hit that superset with half hamstring curls to really exhaust those muscles and get you that real good good pump!
Hello friends! I would like to use this post to clear a little air. .
Do I have an unusually large butt? No. Am I super lean everywhere else? Hell no, not anymore! And I am the most muscular girl you follow? Not even close. .
But I’ve been super lean after tearing my muscles and mind apart. I’ve been big. I know the shit it takes to get the results you want - no short cuts, no bullshit. Do I choose live a more balanced life now? Yes. But the fact of the matter here, is that change is HARD and you have to WORK.
And yes - the biggest example here would be my ass. I never had one. And even when I started lifting, it did not come easy. The fact is that I made it grow through trial and error, struggle, and working my fucking ass off (or on?).
Sure, there are tons of females with a bubble butt much bigger than mine. They may have amazing genetics that allow them to grow their glutes the way the majority cannot. They are lean, they have their skinny tea and supplements, and they are also pushing an agenda. I’m not saying you have to listen to a damn thing I write - I’m saying I will never bullshit you. .
#bullshitradar #realbootygrowth #bodybuilding #tellitlikeitis #passion #thickstems #love #hustle #dropsets #supersets #girlswholift #workhard #dontbullshityourself #fitnesseducation #hammies #picoftheday #bestoftheday #strugglebus
Do you like supersets?
SAVE FOR LATER! ↗️
SUPERSETS FOR HARDGAINERS? [by @oakleyoday
If you are a hardgainer or trying to put on mass, supersets aren’t necessarily a bad thing. I do them myself here and there.
However, they should be kept to a minimum when trying to gain muscle, progressive overload (getting stronger) is super important. By doing supersets, it won’t allow you to have the highest amount of energy compared to doing an exercise alone. This won’t allow you to lift as much weight and will decrease the total amount of volume you do. For this reason, i think your main compound movements that are focusing on strength should always be performed alone when the goal is muscle gain.
A good reason to use supersets is when you are short on time and need to get in your workout as quick and effectively as possible. Also, because it really boosts the intensity of your workout. They are an extremely great tool during a fat loss phase.
Overall, supersets are a great tool and have a time and place to be utilized. As a hardgainers or someone trying to gain mass, I wouldn’t do them too often, but throw them in here and there to up the intensity of your workouts.
#superset #supersets #hardgainer #odayfitness #oakley #oakleyoday #mass #massgainer #buildmuscle #gainmuscle #musclegain #musclebuilding #aesthetic #science #gym #fitness #results #skinnytoripped #ectomorph #intensity #optimaltraining #train #workout #gains
Superset finisher. Love doing this to finish off my back and chest! Mainly because it really pumps the blood into the muscles which promotes faster recovery. "INTENSITY" ✔️
4 sets of 15 reps... NO REST .. NO REST... NO REST. 💪
DM me with any questions!
Good news... I made it 24 hours without having my damn Instagram hacked 😂😂.
I get questions very often asking about what specific workout plan I follow and what not.
I don’t usually follow anything specific, I like to switch it up on a week to week basis.
Today’s leg day was comprised of lots of volume and supersets.
Reps - 20,15,12,10,8
Back Squats/stiff leg deads
Hack Squats/lying leg curls
Leg Extensions/kneeling leg curls
Standing Calf Raise/seated calf raise
Definitely a crazy burn after this one.
If you need help setting up a good program, let me know and I got you!
Let’s do this!! 👊🏽✨ Warm up 10 min (only 15 sec rests)
Front squats (light weight) x overhead ball slams
8 squats x 15 slams x 3
Lunges (squat bar) x side ball slams
8 lunges x 15 slams x 3
Dead lifts (heavy) x curtsies (heavy)
8 lifts x 8 per side curtsies x 3
Jump squats x side squats
25 jumps x 10 side squats x 3
Most people have busy schedules and trying to fit in exercise can be challenging.
Supersets can be a time efficient way to get a full body workout in a short period of time for instance in a lunch hour.
Supersets are alternating two different exercises with no rest in between.
Supersetting is great for a number of reasons
1. Saves Time
2. Offers a greater challenge than traditional workouts
3. Creates variety and encourages new muscle growth
4. Eliminates the natural tendency to rest too long between sets
Here’s an example workout you could try:- 3 sets 10 reps 30-45 secs rest in between sets
1 Bench Press
1 Single Arm Rows
2 Barbell Squats
2 Kettlebell Swings
3 Push Press
3 Upright Row
4 Bicep Curl
4 Tricep Pulldowns
5 Russian twist with plate
5 Med ball sit ups
#supersets #superset #personaltrainer #andover #strengthtraining #endurance
To you, yes you who is trying to exercise but sometimes don’t know where to start. Let’s talk today about lunges...
What are they and why do them?
They are a unilateral exercise, meaning they train one side of your body at a time. This in turn improves your...
🌟Balance and Coordination 🌟Everyday movement 🌟Even out any muscle imbalances by strengthening your weaker side!
🌟Stretches your hip flexors which are tight in most people
When I teach others on how to start doing these I always say start from the bottom up.
There are many ways this can be done but if your learning, start with the basics:
- knee behind toes
- keep upright
- use the wall to balance - back foot on your toes
- lift yourself upright
- the further you lean forward, the more you will feel it in your glutes and hamstrings.
As you improve your strength and balance, add weight...
One of my fav supersets, weighted lunges with push ups...what a burn. -
Don’t keep thinking about it, put those trainers on, grab your water and movvveeeeeeee 💚
Promise you’ll feel better for it x
#lunges #supersets #lovetotrain #balance #coordination #improveyourself #youareimportant #projectme #fitness #fitfam #getfit #fitmom #sweateveryday #bodypositive #thefitlife #dreambig #teamself #shapesquad #fitnessvideo #lowerbodyworkout #tbt #justdoit #alwaysinbeta
jerks + jump squats ✨ what a pairing!!