‼️ TRAINING TIPS episode 4: Bulgarian split squats ‼️
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Sometimes referred to as ‘the powerhouse of a leg workout’, split squats are one of the best exercises for working the muscles in your lower body! I chose to focus on this exercise as execution can be tricky for beginners - it tests your balance and you core stability/strength! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Key points to take away from this video:
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✨ Foot placement is key - closer stance hits the quads, wider stance hits the glutes. It’s really important though, that your chosen stance is comfortable - one which doesn’t cause tightness or pain! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
✨ Compared with a barbell squat, more load will be placed on your front leg, so don’t expect to be able to lift the same weight as traditional squats! Go lighter and DON’T sacrifice technique/form! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
✨ There are multiple ways to add weight to this movement, such as holding a dumbbell in both hands or using a barbell. For this video, I am holding a dumbbell in each hands by my side ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
TAG SOMEONE WHO NEEDS TO WATCH THIS ☝🏼 and save for later 😎 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Day 9, workout 🔟
Today was a difficult one, not only did I eat like 🚢 yesterday. My fault, the gym had an area sectioned off, so I had to rethink my squat routine.
The workout 👇🏻
Seated leg press v pull ups, 4 sets, 8-12 reps
Seated hamstring curls v calf raises, 4 sets, 8-12 reps
Seated leg extensions v bicep curls, 4 sets, 8-12 reps
Ski Erg finisher: 40 seconds on, 20 seconds off, 5 rounds 🥵
This is the first time in the last 9 days that a workout felt average, didn’t feel I was able to push myself, couldn’t do the exercises I wanted, and that’s just tough 🚢
I phrase that I try and live by is: The harder I work, the luckier I get.
The opposite I think is also true, today was a prime example. Onwards and upwards and into a new week 💪🏻
#25daysoffitmas #hardworkpaysoff #HWPO #theharderiworktheluckieriget #supersets #nosquats #concept2 #skierg #ski #40
:20 #health #fitness #workout #shipmeansshit #twpersonaltraining #twpt @concept2uk
💥Why you should be doing supersets in your workouts
🎄I personally love adding supersets in my workouts bc they’re the perfect way to save time while keeping muscle tension & workload at a max. -
- 💪Supersets on #armday
are perfect bc while you’re performing triceps exercises, your biceps are recovering and vice versa. Basically, just choose two exercises with antagonist muscle groups (cable triceps pushdown & cable biceps curls) and hit them right after the other without rest in between! You can do this with any ✌️ muscle groups.
❤️ Not only does it get your heart rate going but also maximizes blood flow into your arms for nutrient absorption and a nasty pump😩 Try out some supersets in your next workout or DM me for some cool superset ideas
🤔As always let me know if you have any questions
I realised I had loads of videos of my squat and deadlift but not many of my bench press
Probably because it’s not as impressive.
So here it is, 110kg Bench Press at an RPE of 9.
Aiming to beat 120kg bench press in the New Year for a Personal Best.
Shout out to my amazing spotter 😉
Like ❤ if you 😍 Like a 🙆 Sexy🙆 Body
👉 Tag your fitness loving Friends too.
Snart är det JUL 🎄🎅 Almost Christmas 🎄🤶 #jul
Almost Christmas⛄🎅🎄 don't forget to visit our website www.forrealsupplements.se
🤯 BEST TRICEP EXERCISE (IMO)
☝🏼TIP : Dumbbell skullcrushers are great but doing it on a slight decline is even better! Try to have your elbows slightly behind you as that will increase tricep tension. I dropset the last set with an ez-bar here. Go for 4 sets of 8-12 reps, making sure you squeeze the triceps and feel them throughout 🔥🔥
Make sure to check out my other posts and let me know what would you like to see under the comments section! That will mean a lot 👍🏼
#triceps #armworkout #armday #fitnessjourney #fit #fitfam #fitness #supersets #functionaltraining #alphalete #lululemon
Fully enjoyed this session today!! Quad, Hams and Glute mixed with Skipping to burn those extra cals🔥🔥🔥 - A good warm up and stretch before starting - I made sure to focus on good form over weight to avoid aggravating or causing further injury and slow controlled movements (TUT). - Round one was a primer set to get movement pathways in place, make adjustments for following rounds and how much weight to add. - For the Hack squat I did a wide/forward stance, toes facing slightly out to bring in more Glutes and hams. - The Bench Hip Thrusts I had feet together and Knees apart to target glutes also. - I recorded my time and weight for each round - Rest only as needed. Keep intensity high ✌💪😎 #legworkout #supersets #bootyfordays #healthylifestyle #fitlife #homegym
You remember @devsfan72
from 2 weeks back! He kept going strong while on vacation and we went back to work today. Started with. HIIT circuit to get his heart rate up and generally worked the legs throwing a few back and bicep movements in for “lower body rest” •
In the first video you see me doing a circular band good morning. Due to his lesser ranger of motion we modified it for him where he slipped his feet into the handles of a long resistance band and ended up getting extra work through the hammies due to his toes being elevated. •
Second video-understanding his weakness in single leg balances and lunges I had him use support for the single leg deadlift and move into stationary lunges. His form started to improve as his reps went on 👍🏻 •
Third video-a nice little quad burner paired with concentration curls. Sound on for colorful commentary 🤣•
The ORIGINAL #powerblocks #kettlebellworkout #resistancebands #athomeworkouts #supersets #weightlossjourney #gettingfit #fitness #nasmcpt #skatefitjersey #hamstrings #quads #biceps #juststrongteam #juststrongambassador #merryfitmas
This guy is a GREAT teacher.. He teaches us how to look like an idiot, not gain an ounce of muscle and how to cause injury without a single REP!!!!
So.... I ate a LG Pizza, 2 whoppers, subway, cookies and a lil ice cream,.... but let’s not overlook the Gallon of water during my 2 hr Chest clinic.. moral of the story if you have a lil 💩 of a day with your diet, take it to the gym and not your couch!!!!
Back at it, got some touching up to do. But best believe I’ll be back and better then ever next season. Nobody is going to stop me from getting what’s mine. BigWork on the way
Only have 30 minutes for a workout? ⏰ No problem!
Due to poor time management, I had much less time to get a workout in today, but I was still able to make it an effective workout that got my heart rate up and made me sweaty. How did I do this? I implemented supersets and went to failure more than usual.
What are supersets? 🤔 Supersets are a technique that allow you to speed up the pace of your training and/or intensify your workout. Basically, a superset is combining two types of exercises into one piece without rest between them. For example, today I did a set of straight-leg deadlifts and immediately followed with a set of sumo squats. Then, I took about a minute break between the sets.
What does going to failure mean? Like it sounds, going to failure is doing as many reps as you possibly can in a set. This is an awesome tool to add to your last set of an exercise!
TARGET YOUR BICEPS by @fittestathletix
The two main actions of the biceps include flexing the elbow and turning your palm and forearm upward, or supinating the hand. The biceps separates at the top of the muscle, attaching to the shoulder blade in two different places. The two heads come together at the bottom of the muscle and attach to your forearm just below the elbow. Because the long or outer head of the biceps crosses two joints -- shoulder and elbow -- it also contributes to shoulder flexion and works with the front shoulder muscle to lift your arm in front of you. 📌Training Two Heads.
Different types of curls will stress different phases of the range of motion, according to “Optimal Muscle Training” by Ken Kinakin. While the mid-range is stressed by the standing barbell curl, the preacher curl emphasizes the beginning of the movement and the concentration curl puts the most pressure on your biceps toward the end of the flexion. To isolate the short head, perform curls with your arms positioned in front of your body. If you do curls on an incline bench with your arms behind your trunk, you’ll isolate the long head. Also, the flexion strength of your biceps increases the higher your arm is positioned relative to the shoulder. In contrast to a dumbbell curl, which begins with arms down by your sides, a chin-up will put more pressure on your biceps. 📌Although the biceps get all the spotlights, there are four major upper arm elbow flexor muscles: the biceps brachii, the brachialis, the brachioradialis and the teres pronator. The brachialis is the muscle under the biceps that contributes to elbow flexor size. If your pronated curling strength is not 82% of your supinated grip strength, your brachialis is weak and most likely under-developed.⠀
You can’t escape it, want big arms? Train the brachialis !⠀
#supersets #dropsets #dropset #hiitclass #musclebooty #musclepump #bigbiceps #tricepdips #bodybuilderstyle #bodybuilderfollow #bodybuilderproblems #veganbodybuilder #npcbodybuilder #fit #fitness #gym #gymrat #workout #hiit #biceps #bicep #bicepworkout #pumpingiron #pump #shredded #ripped #sixpackabs #brachialis #bigguns #bigguys
TRAVELING + EXERCISING
It’s not easy.. you’re most likely traveling for fun or for business etc and let’s not lie to ourselves the last thing you want to do is stick to the plan and actually workout...
That’s how I feel at least.
But why let one day to a week throw off your consistency? Just get it done. .
A good way to make the most of your training while on the road is SUPER SETTING
or EMOM training. .
Both essentially get the exercises done quick & effectively. You can take an hour long workout and squeeze it into 24 minutes (and probably sweat more)
These are great ways to train in general, doesn’t necessarily need to be when you travel. .
If you want more of an in depth description of EMOM/Super Setting DM/text/call me!