#teamjps

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Huge transformation from one of the JPS favourites Aless. - While being very career driven and doing her best to maintain a social life, Aless knew these weren’t excuses and has still dedicated consistent time and effort to her training and diet. - Director of Science @hot_and_dongerous  has focused on the basics with Aless such as improving dietary habits, gaining strength, slow and steady declines in scale weight appreciating the body she has. And we think the results speak for themselves. - We couldn’t be more proud of you Aless, and we thank you for keeping Lyndon in-line... We know that’s hard work! - #TeamJPS #RaisingTheStandards
The secret behind every popular FAD diet... - Caloric restriction! - No matter what the dietary intervention, weight loss is induced via creating an energy deficit. - Some of these approaches can indeed be injurious long term to health and mental well being due to the excessive restriction of foods and food groups. - #TeamJPS #RaisingTheStandards - #bodybuilding #diet #fitness #lifting #weights #nutrition #flexibledieting #cleaneating #food #fatloss #weightloss #muscle #bodyconposition #weightloss
Training tips for females... - It’s commonly believed that women are just smaller versions of men and thus they should train the same as males... - Whilst the principles of program design hold true, irrespective of gender, there are however some major sex differences that should be accounted for when designing a program for female physique development. - 1️⃣ Women respond well to higher rep training. In a nutshell, females are more fatigue resistant than men. Due to trained females seeing a greater proportion of hypertrophy of type 1 (slow twitch fibers), woman can generally perform more reps at a given intensity when compared to men. Therefore, females will often see improved gains with training a movement in higher rep ranges and lower loading zones. - 2️⃣ Women can train with greater volumes. Since women have higher estrogen levels, they can recover quicker from training and tolerate more training volume than men before overreaching. Estrogen is an anti-catabolic hormone that aids in muscle repair, reduces protein break-down during exercise and protects against muscle damage. We’ve found that on average, our female clients generally tolerate 10-20% greater volumes than our males (as m assured by number of hard working sets per week). - 3️⃣ Women fair well with higher frequencies. Since women recover a little quicker than men, they not only bounce back quicker from a single set of an exercise, but also a training session. Meaning that they recover quicker between sessions and can thus train a muscle group or movement can more frequently within a microcycle. This ties in with point number 2, as training with greater volumes will often require higher frequencies in order to distribute the volume throughout the week. - Physique competitor @fitnique_ has come leaps and bounds in 2018, with significant improvements in her muscularity, despite being at a lower body weight. - To work with our coaches, email hello@jpshealthandfitness.com.au or sign up via the website. - #TeamJPS #RaisingTheStandard - #fitness #fitnessmodel #model #transformation #bodybuilding #physique #strong #shoulders #arms #quads #personaltraining #melbourne
There’s a lot of BS out there. Here’s a couple good rules of thumb for starters... ⠀⠀⠀⠀⠀⠀⠀⠀⠀ @Regrann from @jpshealth_fitness - There is a plethora of nutrition advice online these days... - And not all information is created equally! - From dogmatic approaches to nutrition, to flat out pseudoscience that not only is erroneous, but often dangerous, you must think twice and then a third, fourth and fifth time when taking any advice related to diet! - We are fortunate enough to work with and collaborate with some high quality practitioners who put out scientifically founded, unbiased and sensible information! - If you’re not sure where to start, check out: 👉🏼Mac Nutrition University @macnutrition @martinnutrition 👉🏼Alan Aragon’s Research Review @thealanaragon 👉🏼 Weightology Weekly @james.krieger 👉🏼 MASS (Monthly Applications in Strength Sports) @helms3dmj @gregnuckols and Mike Zourdos. - Remember, any advice that is extreme or sounds too good to be true, should likely be avoided. - #TeamJPS #RaisingTheStandards - #fitness #nutrition #information #strong #strength #lift #weights #iifym #flexibledieting #strong #strength #diet #weightloss #fatloss
More food, more weight loss? - What is this voodo? - Well, unfortunately it’s not magic. Swipe across to see the graphic outlining why... - When we set up our clients fat loss phase, we prioritise setting an appropriate calorie intake. - Large, aggressive deficits have their time and place for sure. But in many cases, the diet becomes unsustainable and the client will have difficulty adhering to the plan. - In many cases after our clients experience rapid initial weight loss, we increase their calorie intake gradually to slow down their rate of loss and ensure they can adhere to the plan. - Despite eating more food, the client continues to see weight fall off as they are still at a deficit, albeit smaller. - It’s not due to any physiological voodoo - they are simply adhering to a calorie deficit over a longer period than they otherwise would if they remained on their starting calorie intake. - Living legend @gigggggggggg has dominated her fat loss phase, and now as we move into Christmas it’s time to maintain and accept some welcomed, but controlled weight gain! - Have you experienced this? If so, let us know in the comments. - To work with our coaches, email hello@jpshealthandfitness.com.au or sign up via our website. - #teamJPS #RaisingTheStandard - #fit #fitness #transformation #abs #sixpack #bikini #flexibledieting #iifym #macros #strong #strength #personaltraining #melbourne
There is a plethora of nutrition advice online these days... - And not all information is created equally! - From dogmatic approaches to nutrition, to flat out pseudoscience that not only is erroneous, but often dangerous, you must think twice and then a third, fourth and fifth time when taking any advice related to diet! - We are fortunate enough to work with and collaborate with some high quality practitioners who put out scientifically founded, unbiased and sensible information! - If you’re not sure where to start, check out: 👉🏼Mac Nutrition University @macnutrition @martinnutrition 👉🏼Alan Aragon’s Research Review @thealanaragon 👉🏼 Weightology Weekly @james.krieger 👉🏼 MASS (Monthly Applications in Strength Sports) @helms3dmj @gregnuckols and Mike Zourdos. - Remember, any advice that is extreme or sounds too good to be true, should likely be avoided. - #TeamJPS #RaisingTheStandards - #fitness #nutrition #information #strong #strength #lift #weights #iifym #flexibledieting #strong #strength #diet #weightloss #fatloss
Epic progress over the past 12 months for online client @sam_fitness10. - The biggest change Sam made was shifting his focus from always dieting for weight loss to embracing weight gain. - The results speak for themselves. - @mrfitness__ producing the goods as per usual! - - To work with our coaches online, email hello@jpshealthandfitness.com.au or sign up via our website! - #TeamJPS #RaisingTheStandards - #fitness #transformation #bulk #gains #strong #progress #physique #bodybuilding #gym #barbell #personaltraining #melbourne
Make sure you have a plan for getting back into training. - Something we see far too often is people deciding to take a break from tracking or training over the Christmas period, then only returning after an extended lay off, or not at all. - While it is completely reasonable to take a break, there are for more important things in life than some weight on the bar or food on the scale, we just recommend you have a return to training/tracking plan in place prior to taking the break. - If you just decide you’ll get back into when you feel ready, you won’t end up getting back into the swing of things until your resentful for how much you’ve been eating or how lazy you’ve been. - By all means take a break, but have a date that you will return to doing at least some moderating of your food and exercise, and stick to it! - Director of science @hot_and_dongerous will be bringing sexy back! - #TeamJPS #RaisingTheStandards
The results from our latest 10 Weeks To Lean online fat loss program were incredible! - Congratulations to our top 3 who each took home a share of cash and other prize giveaways! - To join our next intake starting on Jan 14th and transform your approach to fitness, click the link in our bio. - #TeamJPS #RaisingTheStandard
💯Standardizing technique. - 🏋🏻‍♀️We know that for hypertrophy progressive overload needs to occur. - 🤨But how do you really know your progressing? Getting stronger and adding reps or sets on your lifts? - 👍🏻Making sure your technique is the same or better across training weeks is needed. Otherwise you may be fooling yourself and not realizing what needs to be adjusted on time so you can keep progressing. - ⬇️It’s really common for people to start a set with full range of motion and proper mechanics but as fatigue kicks in you start decreasing either the range of motion or the quality of the reps. - ✖️That’s not real progress. So, if you train by yourself like me, one tip I can give you is to film yourself on the lifts you think you may be cheating. And if you find out you really are then do another set addressing the faults and pause for a second or two during the set to realize how it truly feels to do the same movement with good form. - 🧠Then, you can memorize that feeling and use that for consequent sets and training weeks. Building that standard you will recall to know when you DO need to add load or reps. - ⏳It’s worth the time and the patience. I promise. - #laupersonaltrainer #fitness #TeamJPS #delts #lats #upperbodyworkout #training #entrenadorapersonal #personaltrainer #porquenoahora #puebla #mexico #coach #entrenamientopersonal #entrenamientopersonalizado #mexico #gimnasio #pesas #muscle #buildingmuscle #progressiveoverload #musclebuilding
😍😍😍 Woooowwwww Go #TeamJPS @myjpsonline we love this!!❤️❤️❤️ JPS...this is very Instagrammable 🎁 #MerryChristmas #Jamaica #Pepperlights #Travel #NightLights #JPS #Christmas #christmasdecotations #Wanderlust
Want to learn more about training for muscle muscle growth? - If you missed our webinar last weekend on hypertrophy, you’re in luck. We have just released the 3x hour presentation for digital download. - Click the link in our bio to get all your brain gains with @bdminor @hot_and_dongerous And @jacobschepis_jps - #TeamJPS #RaisingTheStandard - #fitness #fit #muscle #strong #strength #hypertrophy #training #train #gym #bodybuilding #evidencebased #science
I was introduced to MYOREPS by @nunez3dmj this summer during the fitness summit in St.louis. After experimenting with it for few months I have been sprinkling it in my clients training protocol for added volume. Great post by @jacobschepis_jps ......... #Repost @jacobschepis_jps (@get_repost ) ・・・ What’s the training objective when aiming to build muscle? - High force production at slow velocities. This is what creates mechanical tension. - Now, large magnitudes of tension will drive hypertrophy, but volume aka duration or exposure to that tension is equally important. - That being said, often the rate limiting factor in folk getting in sufficient volumes to grow is time. And myoreps and modified cluster sets (as coach @bdminor has me currently doing) are how I get the job done when time is limited! - By extending the set in fatigues conditions - we get more stimulating reps, and voila more mechanical tension. - Credit to Borge Fagerli who first introduced me to myoreps! - #TeamJPS #trainingprogram #trainingtips #workouttips #myrorep #metabolic #metabolicconditioning #metabolicstress #training #fitness #bodybuildinglifestyle #bodybuilder #fitness #fitspo #strive #striveforgreatness #transform #transformationtuesday #onlinetrainer #onlinecoach #fitnesscoach #beastmode
Online client Lauren has come leaps and bounds in 2018... - “after over a year with my first PT, training with her 3 times a week , doing extreme amounts of cardio and eating below 1200 calories everyday (with weekly binges) and the second photo is from today!! So I just wanted to say thank you for all your help so far and for helping me to learn to eat, lift heavier and trust the process”... - Don’t fear the food or the iron ladies and remember - physique development is a patient gals game, so invest in learning and taking the high road towards your goals. - Epic work from Head Coach @lukey.thorn. To work with our team, email hello@jpshealthandfitness.com.au - #TeamJPS #RaisingTheStandard - #fitness #fit #transformation #lift #abs #glutes #physique #bikini #personaltraining #melbourne
How long should you keep a movement in your training program? - As long as: -📈You’re making progress. Adding load, reps or sets during your training cycle (4-6 weeks) - -🤕It’s not painful. You’re not having aches or pains constantly by performing that exercise. - -👍🏻You’re technique is good and proficient and allows you to load the muscles you want properly. - -😀You enjoy it! Many times we need to do things we don’t want, however, if you have another alternative for that muscle that you enjoy better there’s no reason why you should keep the variation you dislike. - So, if the answer to all of this is YES then there’s no reason to change it. You can keep it and keep making gains! - Neutral and narrow grip pull downs are now into the mix! This is gonna allow me to build muscle and strength on the lats that hopefully translates to a better chin up and overall physique. - This post is inspired by a recent one I saw from @rpdrmike - #laupersonaltrainer #TeamJPS #backday #lats #latsfordays #bringingsexyback #entrenadorapersonal #personaltrainer #gymlife #pesas #gimnasio #buildingmuscle #muscles #pullday #training #trainingday #mexico #personaltraining #vidasana #vidaactiva #entrenadorpersonalizado #onlinecoaching
“Once you start lifting weights you’re screwed for life” - This is a statement I heard today and other times before. Always from people that don’t train (impressively even doctors), or at least haven’t done it seriously for longer than some months. - It’s commonly believed that the muscle you build through resistance training will convert to fat if you stop and you’ll end up with in a much worse place than if you just never lift weights. - We all have a baseline of how much muscle and fat we carry, and we can increase the amount of muscle through training and the amount of fat through staying on a caloric surplus for long enough. - If you have built a lot of muscle and suddenly you stop training you’ll start to lose some of the adaptations you’ve made, but much slower than it took you to build them. - You would lose muscle if you don’t use it or expose it to a stimuli that’s high enough for your body to sense that it needs to keep it. It won’t happen overnight but if you never come back to it you would return to your baseline or starting point. But, what’s truly worrying is that, as you age, you will end up with less and less muscle risking not only how you look but your health too. Just take a look around and see how people that has never trained depend on others to do things, like carrying the bags with groceries, or even the ability to go to the bathroom by themselves once they’re old. - So, in my opinion, not lifting weights because you would build muscle and then you’ll have to keep training to maintain it (and increase it) is like saying you prefer living in a hotel room and never buying your own house because then you’ll have to clean it. Yes, it may appear more comfortable for some, but at the end you’re gonna end up spending much more money than you would like. - 4 sets of RDLs with 66 kg because I know which my choice is. - #laupersonaltrainer #TeamJPS #legday #entrenadorapersonal #puebla #mexico #strong #strengthening #liftingweights #gymlife #trainhard #trainsmart #personaltrainer #porquenoahora #hamstrings #deadlift #barbelltraining #muscle #buildingmuscle #fitnessmyths #evidencebasedtraining
Shockingly, I almost never see supplement safety being discussed. To give an example of an extraordinarily safe supplement, melatonin has been studied at dosages 250x higher than the dosage (300mcg) required to induce sleep and regulate the circadian rhythm, with no adverse effects reported. To be sure, I don’t recommend the use of such a high dosage, but melatonin’s safety profile remains remarkable. #LiftingForLife #TeamJPS #EvidenceBasedFitness #ScienceBasedSupplementation #Melatonin #Sleep
Believe it or not, creatine has some really cool neurochemical & psychiatric effects, including possibly reducing depressive symptoms. Admittedly, double-blind, placebo-controlled trials in non-methamphetamine using subjects are needed before strong conclusions can be drawn. Nonetheless, this is an exciting result! #LiftingForLife #TeamJPS #EvidenceBasedFitness #ScienceBasedSupplementation #Creatine #Depression #ItSynergizesWithMethBro
No one ever got super big or strong for just one hard training session, or a week, or a month or even a year. - That’s why seeing things through a larger lens it’s important. Understanding that how you manage fatigue is equally as important as exercise selection is key. - Understanding that no all sessions need to be overloading is one of the biggest things I’ve learned the last year. - Treat your body like you just have one, because you do. - Happy Friday! - #laupersonaltrainer #teamJPS #fitness #womenwholift #bench #strong #strengthtraining #trainhard #trainsmart #entrenadora #entrenadorapersonal #muscle #musclebuilding
@Regrann from @jpshealth_fitness - It’s not sugar, carbs, processed foods or fat alone that increase food consumption... - So, let’s talk about the factors which influence our how many calories we consume... - Modern day foods are designed in such a way that they are not very filling, are cheap, easy to access and take minimal time to prepare. - The foods which typically result contribute to a greater amount of calories consumed per meal or day are those which are energy dense and highly palatable. These foods are extremely rewarding and thus, we generally eat more of them. - Whilst we advocate an inclusive diet for any goal, too much flexibility in food choices (especially if they are energy dense and hyper palatable) may not be a good idea when trying to lose weight. - This is why most popular diets work, they reduce or eliminate major high-reward energy dense foods! - Our advice when dieting for fat loss: 👉🏼 Minimise consumption of energy dense foods, swapping them for high volume foods; 👉🏼 Eat plenty of protein(1.6-2.2g per kg of bodyweight) 👉🏼 Eat plenty of fiber ~15g per 1000kcal; 👉🏼 Modulate the palatability of your foods to ensure they are enjoyable enough so that you don’t hate your diet, but don’t trigger an eating rampage! - #TeamJPS #RaisingTheStandards - #nutrition #food #diet #flexibledieting #health #iifym #macros #physique #bodybuilding #fit #fitness #personaltraining #melbourne
It’s not sugar, carbs, processed foods or fat alone that increase food consumption... - So, let’s talk about the factors which influence our how many calories we consume... - Modern day foods are designed in such a way that they are not very filling, are cheap, easy to access and take minimal time to prepare. - The foods which typically result contribute to a greater amount of calories consumed per meal or day are those which are energy dense and highly palatable. These foods are extremely rewarding and thus, we generally eat more of them. - Whilst we advocate an inclusive diet for any goal, too much flexibility in food choices (especially if they are energy dense and hyper palatable) may not be a good idea when trying to lose weight. - This is why most popular diets work, they reduce or eliminate major high-reward energy dense foods! - Our advice when dieting for fat loss: 👉🏼 Minimise consumption of energy dense foods, swapping them for high volume foods; 👉🏼 Eat plenty of protein(1.6-2.2g per kg of bodyweight) 👉🏼 Eat plenty of fiber ~15g per 1000kcal; 👉🏼 Modulate the palatability of your foods to ensure they are enjoyable enough so that you don’t hate your diet, but don’t trigger an eating rampage! - #TeamJPS #RaisingTheStandards - #nutrition #food #diet #flexibledieting #health #iifym #macros #physique #bodybuilding #fit #fitness #personaltraining #melbourne
The crew getting around coach @alicia_movefit after she smoked her first meet last Sunday at the JPS Open IV. - After many years training for physique, Alicia sought out a new challenge, one that would shift the focus from aesthetics to performance. - She had a great first outing on the platform with 7/9 and multiple PBs. - More importantly, her attitude was exemplary, nothing but focus with plenty of smiles in between. - #TeamJPS #RaisingTheStandard - #powerlifting #powerliftingaustralia #squat #bench #deadlift #strong #strength
How many exercises should I do for a given muscle group? - The answer will depend on: ❓What is (or are) the function(s) of that muscle? - ❓How many and which joints are involved - ❓In what frequency are you gonna train that muscle? How many times per week? - ❓What equipment do you have available? - ❓And how skill are you with the movements you wanna pick? - Basically you should aim to train the muscle in all their functions. So, if the lats are involved in shoulder extension, and adduction (principally) it’s a good idea to include some form of vertical pull like the chin up and an horizontal pull like the bent over row. - Then, we know a frequency of at least 2 times it’s gonna be the best for muscle growth so you can do the pendlay row on one day going for low reps and heavy-ish weight and then another day for moderate to higher reps on another form of row that doesn’t tax as much the low back and erectors as the prone dumbbell row. - Finally, if you’re just getting started with lifting weights then you probably wanna focus on learning and mastering the basics before moving to more complex variations. - The prone dumbbell row is a way easier exercise than the pendlay row and friendlier to the low back so for beginners it’s a good option to build up strenght on the function of the lats of shoulder adduction. - Finally, i would encourage you to use variation as needed and better focus on mastering the execution of fewer lifts and progressively overload them before adding more or switching to other exercises. - #laupersonaltrainer #TeamJPS #fitness #barbelltraining #musclebuilding #entreandorapersonal #personaltrainer #coach #puebla #mexico #lats #porquenoahora #training #backday #exerciseselection #coach #pernaltrainer #gimnasio #pesas #strength #hypertrophy
How many times have you... - 👉🏼Started a new diet, only to realise that there is no end and said screw it... OR - 👉🏼Been dieting for weeks and months and nailing the plan, only to experience low energy, high hunger and eventually thrown in the towel? - These are two of the most common issues many of our new clients face. They can’t see the light at the end of the tunnel and feel dieting and energy restriction are a forever thing. Or, they get started, lose some weight and burn out. - This is where diet breaks can help. We recently interviewed leading expert @jacksonpeos on the JPS podcast regarding his research on diet breaks for athletes. Be sure to check out the interview! - #TeamJPS #RaisingTheStandards - #fitness #fit #strong #strength #nutrition #diet #dietbreak #bodybuilding #physique
Squat check list and the importance of not rushing the set up. - Many people underestimate the importance of a proper set up, without realizing that the set begins the moment you place the first hand on the bar. - I find useful to have both a checklist and a routine for every single set, including warm ups and working sets. Independently if you’re gonna go heavy or not that much. - Here’s my personal check list: - ✅Make sure you grip the bar evenly and with the narrowest grip that your shoulder mobility allows. - ✅Get under the bar placing it on your traps. - ✅Squeeze and pull the bar hard into your traps making sure your hips are right under the bar. - ✅Take a deep breath into your belly, making sure you push that air down and into the sides and back of you torso. - ✅Hold it, squeeze the glutes hard and unrack the bar by extending your knees and hips, like you’d do in a parcial squat. - ✅Take one small step directly back, so you don’t hit the rack. - ✅Take a second larger step with the other foot placing back and out to the side “. - ✅Take one final step with the opposite foot aligning both feet into your preferred stance width. - ✅Exhale and take another big breath as you did when unracking the bar. Make sure you squeeze your glutes as well to set your hips directly under the bar and brace hard. - ✅Descent in a control manner. - ✅Push the floor away and stand up as fast as you can while controlling the load and keeping the bar over mid foot. - ✅Repeat. - 67.5 kg for a single on a deload week which were supposed to be 65. Felt incredibly easy! Same with back off sets at 60 kg when they were supposed to be 50. - #laupersonaltrainer #teamJPS #fitness #squat #legday #technique #bracing #squatsetup #trainhard #trainsmart #strong #buildingmuscle #musclebuilding #entrenadorapersonal #coach #personaltrainer #strengthtraining #barbelltraining #practice #puebla #mexico #gimnasio #entrenamientoonline #onlinecoaching
Today we wrapped up our final @powerliftingaustralia meet for 2018! - The 40 lifters put on an absolute clinic today, with some superb performances. - A huge thank you to the competitors, referees, spotters, loaders, tech desk, souvlaki boys, volunteers and the 300 people who came through the doors to support powerlifting! - #TeamJPS #RaisingTheStandard - #powerliftingaustralia #powerlifting #squat #bench #deadlift
- I love training. - I love competing also, but the pursuit of physical progression and knowledge has always been the thing which gives me the greatest thrill. I love monotony and routine, and I thrive on the delayed gratification that comes from making sacrifices and being uncomfortable. - The single most important distinction in life, is to distinguish between an opportunity to be seized, and a temptation to be resisted. I'm so thankful that my past decisions and sacrifices have culminated in a life and career where I can share my passion with others. - Anyway, here's today's set of sumo deadlifts. RPE piss. Moved how it should.
Tomorrow is our final @powerliftingaustralia meet for 2018! - We have 40 lifters competing in what will be a spectacle for all. - Come down to support the lifters, enjoy a snag or two and get amongst it. - #TeamJPS #RaisingTheStandard - #powerlifting #powerliftingaustralia #squat #bench #deadlift
Your warm up should be as specific as needed. - The purpose of the warm up is to get you physically and mentally ready to perform whatever task you need to. - So, first, it needs to be specific to the task. If you’re gonna sprint 100 m then that’s gonna need a much different preparation than just getting your body ready to jog 2 miles. - Then, even if you’re performing the same task your warm up may need to be adjusted depending in a few factors: -How intense the activity is gonna be. Squatting for 10 reps versus squatting for a 1 rep max. -The environment temperature and your body temperature. When it’s cold Elmore extensive warm ups may be needed. Same if you training first in the morning versus after several hours being awake and active. - The possible limitations you currently have to perform the task. Like me, currently experiencing tightness on my pec and front self which makes it harder and uncomfortable to perform some movements like pull ups and rows. - So, here’s just an example of what @jacobschepis_jps coach prescribed me for getting my shoulder joint acclimated to perform the motions I need to complete my upper body sessions. - 1️⃣First, some pec release with the barbell, getting that tissue loosen up. 2️⃣ Foam tolling the T-spine. Again, loosen up the tissues so I can then use that range of motion. 3️⃣Wall Slides on Foam Roll. Now, actually moving the joint but with purpose and consciousness. Engaging my shoulder blades, depressing, retracting and elevating them. 4️⃣Serrates punch with dumbbells. This drill strengthens the serrates muscles that are in charge of the protraction of the scapula and that plays a big role on overhead pressing and pulling movements And overall shoulder health. - Disclaimer: this post is only to show how a warm up may also need to be super specific for the individual. Not a physiotherapist so if you’re dealing with shoulder discomfort you can give this a try but first address it with your physiotherapist :) #laupersonaltrainer #TeamJPS #fitness #warmup #strong #healthy #toofittoquit #activelife #activeliving #gimnasio #entrenadorapersonal #training #flexfriday #shoulders #upoerbodyworkout #deltsday
CHAQUE REP COMPTE ! - En particulier sur les gros mouvement, vous devriez traiter chaque rep bar à vide de votre warm up comme si c’était une tentative de 1rep Max - La technique doit être la même a 20 ou 200kg, et pour qu’elle soit parfaite, il faut la travailler, encore et encore, sous toutes les charges - #Repost @jpshealth_fitness with @make_repost ・・・ And don’t you forget it! - Pictured is coach @alicia_movefit squatting an empty bar with the same focus as she would in her heavy singles, she explains why this is so important. - One of the key things us coaches encourage with our clients is to always move with intention. Being able to ‘switch on’ when the load is sub-maximal, for example during in a warm up set, or through a de-load week, is a dead giveaway as to whether someone is technically proficient in a lift and ready to progress with their load down the track. - The ability to harness enough stability to control the movement of an empty bar can be just as challenging, and arguably even more difficult than executing correct technique for a heavier set. It’s essential to get your technique cue’s down pat before the load gets to that threatening stage, because by then the only thing you can think about pushing hard so you don’t get crushed - A huge component of developing strength is the neural adaptations that come about from repetition under resistance. In other words, your brain will get better at telling your muscles what to do the more you practices a lift. Every rep, good or bad, will contribute to the movement patterns that are engrained in your nervous system, so you want to make sure your always practicing the right way. - No matter whether it’s your very first warm up rep, or your 1RM, every single rep should be treated as if it’s the most important one you will do. - #TeamJPS #RaisingTheStandards - #personaltraining #powerliftingmotivation #powerbuilding #powerlifting #fitness #fit #fitlife #teamshape #fitfrench #frenchfit #fitfrenchies #fitnessfrance #muscu #muscuaddict #powerlifter #powerbuilder #rehab
Can you say, thicc, solid, tight? - Featured is athlete @ryanmarinelli ’s progress since working with us this year. - Ryan has obviously made some serious physical progress (you should see his legs) but more importantly, he has dramatically improved his approach to training. - The most noteworthy changes we have made this year have been: 👉🏼 Refining his technique on all major lifts; 👉🏼 Selecting appropriate weekly and per session volumes for each muscle group; 👉🏼 Implementing progression schemes that best align with each exercise and his goals; and 👉🏼 Managing training stress and fatigue. - Sounds simple enough right? That’s because it is, but we still see a lot of folk missing the forest for the trees when it comes to programming for physique development. - Ryan’s progress in 2018 has been incredible given he already had a very sound base, and a true testament to his willingness to learn and evolve as an athlete. - If you want to work with our coaches, email hello@jpshealthandfitness.com.au to book your consultation today! - Enjoy your trip to Mt Everest brother! Even though the conditions will foster nothing but catabolism, it’ll be an experience like none other! #TeamJPS #RaisingTheStandard - #back #muscle #gain #strong #strength #transformation #bicep #lats #physique #bodybuilding
Contento y orgullo de poder viajar y conocer a la mentes más brillantes del Fitness en el mundo. Australia 🇦🇺... Ahí estaremos 🤗. #Repost @jacobschepis_jps with @make_repost ・・・ We have a phenomenal line up for the @jpshealth_fitness #UEBC19 . - @rpdrmike @helms3dmj @jeffnippard @martinnutrition @james.krieger @bdminor @dannylennon_sigma @rpdrjames @vitaminphd @menno.henselmans - The conference will be held at the Melbourne Convention centre on the 28-30th of June 2019. - Early bird tickets are available, link in my bio to secure yours before they sell out! - #TeamJPS
Excited to be speaking at this! #Repost @jpshealth_fitness (@get_repost ) ・・・ Only 4 early bird tickets left! - We have a phenomenal line up for the Ultimate Evidence Based Conference next year... - @rpdrmike @helms3dmj @jeffnippard @martinnutrition @james.krieger @bdminor @dannylennon_sigma @rpdrjames @vitaminphd @menno.henselmans - The conference will be held at the Melbourne Convention centre on the 28-30th of June 2019. - Early bird tickets are available, link in my bio to secure yours before they sell out! #UEBC19 - #TeamJPS #RaisingTheStandards
Only 4 early bird tickets left! - We have a phenomenal line up for the Ultimate Evidence Based Conference next year... - @rpdrmike @helms3dmj @jeffnippard @martinnutrition @james.krieger @bdminor @dannylennon_sigma @rpdrjames @vitaminphd @menno.henselmans - The conference will be held at the Melbourne Convention centre on the 28-30th of June 2019. - Early bird tickets are available, link in my bio to secure yours before they sell out! #UEBC19 - #TeamJPS #RaisingTheStandards
- Rated Perceived Exertion (RPE) is frequently used in strength sports and many coaches use it as a way to choose the intensity of the session based on their readiness on that particular day. - Unfortunately, there are many fallacies in this approach. People’s Ego or neuroticism usually impacts their rating and can either overestimate or underestimate respectively . - RPE should be unbiased and experience plays a huge part in doing so. No one is nowhere near accurate when starting a new movement, the skill of RPE comes as you become more familiar within the execution. Even an intermediate lifter who has never done a movement, their rating would most likely not be accurate due to their incompetency. - RPE should also be based around the sticky point of the lift and not the whole movement. For example, if lock out in deadlift is a weakness then the lifter should rate the RPE based on that lock out point. Each part of the movement requires various level of effort so it doesn’t make sense to choose the easiest part as the benchmark (RPE) - #squats #powerlifting #bench #deadlifts #gym #strength #coach #bodybuilding #nutrition #diet #fatloss #muscle #fat #teamjps #biceps #curls #hypertrophy #grow
And don’t you forget it! - Pictured is coach @alicia_movefit squatting an empty bar with the same focus as she would in her heavy singles, she explains why this is so important. - One of the key things us coaches encourage with our clients is to always move with intention. Being able to ‘switch on’ when the load is sub-maximal, for example during in a warm up set, or through a de-load week, is a dead giveaway as to whether someone is technically proficient in a lift and ready to progress with their load down the track. - The ability to harness enough stability to control the movement of an empty bar can be just as challenging, and arguably even more difficult than executing correct technique for a heavier set. It’s essential to get your technique cue’s down pat before the load gets to that threatening stage, because by then the only thing you can think about pushing hard so you don’t get crushed - A huge component of developing strength is the neural adaptations that come about from repetition under resistance. In other words, your brain will get better at telling your muscles what to do the more you practices a lift. Every rep, good or bad, will contribute to the movement patterns that are engrained in your nervous system, so you want to make sure your always practicing the right way. - No matter whether it’s your very first warm up rep, or your 1RM, every single rep should be treated as if it’s the most important one you will do. - #TeamJPS #RaisingTheStandards - #personaltraining #melbourne
Can bodyweight movements build muscle? - As always, the answer is very much context dependent. - Bodyweight movements such as push ups, pull ups, dips and even squats and lunges can defiantly build muscle as long as the tension on the targeted muscles is high enough and so is the amount of work (volume) performed in your entire program for that given muscle group. - So, what’s sufficient tension? Something that’s challenging enough for you in a rep range from 1-30ish can be sufficient. - If you can do a bodyweight movement for more than that then it’s probably a better idea to add external load to it or increase the difficulty by switching to a variation that allows you to increase the a amount of tension on the muscle. - For example, body weight squats even for sets of 50 are just gonna produce unnecessary fatigue ob my quads but it’s not a stress that my body needs to make an adaptation in order to adapt to it. It is too easy. - Pull ups on the other hand are definitely a challenge and so they provide enough tension for my lats, rhomboids, traps, etc. - Push ups are in the middle so I can do them for 30 reps plus but having them right after bench press and incline press, when my pecs, delts and triceps are already fatigued, can serve as metabolite work, so basically “the pump” which is a route to build muscle as well as mechanical tension is. - #laupersonaltrainer #TeamJPS #fitness #strong #toofittoquit #porquenoahora #strongissexy #muscles #back #chestday #pushups #delts #triceps #entrenadora #entrenadorapersonal #strongissexy #training #pump #sciencebased #trainingday #gym #gymlife #personaltrainer #coach #entrenamientoonline #onlinecoach #trainhard #trainsmart
Power couple Adrian and Renee finishing off their session with @alicia_movefit , super-setting some upper body accessory work and conditioning for legs on the prowler. - Just a few weeks into their training at JPS and they are already seeing significant improvements to their movement, energy levels and have seen a couple of kilo’s drop on the scales from simply controlling their calorie intake. - They say couples that train together stay together, and at this rate these two show no signs of being an exception! - Whether its because of the accountability and support that a significant other can provide at home, some extra time spent together during a busy working week or just experiencing those post-workout endorphins at the same time, we are confident that training in pairs can help your achieve long term results, both in the gym and out 😉 #teamjps #portmelbourne #fitness #couplegoals #fitspo #conditioning #health #trainhard #personaltraining
Bench Press Technic - Souvenir de l’université : “vérifier tout le temps que la personne a le dos plat, plaqué contre le banc ! “ ... @gaetanmorcel 😂 - Sans même rentrer dans les détails d’une technique pour le power, le bench c’est pieds au sol pour pousser avec les jambes, dos cambrer, abdos + fessiers contractés, omoplates collées ensemble et tirées vers le bas du dos par les dorsaux - #Repost @jpshealth_fitness with @make_repost ・・・ Is benching with an arch safe? - You betcha, in fact it’s even safer than not having an arch. - The arch allows for a stable base of support, packing in the upper back to allow for greater loading of the pecs, the prime mover in the bench press. - The size of the arch is highly dependent on the size and shape of an individuals rib cage as well as spinal position/mobility. - The bench press is best performed with at least a moderate amount of arching, with individuals who have competitive powerlifting aspirations seeking to maximise the amount of arch they can achieve to decrease the ROM as much as possible to press the greatest amount of weight! - Be sure to check out @jps_education for more content like this team! - #TeamJPS #RaisingTheStandard - #bench #benchpress #strong #strength #powerlifting #bodybuilding #barbell #personaltraining #benchpress #education #powerliftingmotivation #powerbuilding #powerbuilder #teamshape #fitness #fitfrenchies
Why is technique so important for strength and hypertrophy? - When working with a client I put a lot of emphasis on practicing good technique across the lifts and do the same with myself. - When it comes to hypertrophy having a good technique allows you to place tension on the targeted muscles so they can then grow on size and therefore be able to produce more force once the adaptation to that stress has been made. - Also, when tracking your progress it’s important to standardize what good technique is, so you’re making sure your really progressing on your training and not just adding load to a movement that seems to be transforming into another movement different to what is supposed to be and move like. - However, when it comes to strength what’s also important is the efficiency of the movement. For example. On a Back Squat you want the barbell to move up and down in a vertical fashion, making sure the load stays in the middle of your foot that’s where you can produce much force through the ground and then transfer it to the bar through your muscles and joints. - It’s important to realize that this takes time and it takes practice. When training for strength and using heavier loads than 6RM sometimes you’ll find yourself doing not so effective sets like I did today on my top set at 70 kg. - Small details here play a lot. Not setting the bar correctly on your back, losing tension at the bottom and silly things like using socks that slip a bit on the ground can make a huge difference. - The goal here isn’t to perform “perfectly” but it is a must to recognize those details and progress by correcting them so your reps, if not perfect are more efficient as the weeks, months and years go by. - Still, happy”ish” with my mental Strenght for going for this load and also the one I used for my back off sets shown next :). Time to analyze snd correct :). #laupersonaltrainer #TeamJPS #athlete #fitness #strong #striveforprogress #training #monday #squats #grinding #backsquat #legday #quads #strengthtraining #fitness #workout #trainingday #porquenoahora #barbelltraining #mindset #strength #muscles #musclebuilding #progress #techniquefirst
#InsideJPS .Take a sneak peak at @alicia_movefit taking client Jason through a session. Jason giving everyone a great example of how to incorporate fun with his strength training 🤪. #personaltraining #teamjps #melbourne #fitness #fitspo #gains #raisethestandard #strength #portmelbourne #personaltrainer #liftweights #ladygaga #getfit
Comp today at the @ynepf Open. Had a solid day of going 9/9. Here’s how the day went: . Squat: 160/170/180 (7.5kg PB) Bench: 90/95/100 (5kg PB) Deadlift: 180/190/200 (17.5kg Pb) Total: 480kg (30kg PB) . Today was tough, probably the toughest mentally and the most demanding. Handling myself at a comp is the hardest thing I’ll ever do in powerlifting, but for some reason I’m getting a nack for it 😂 . Loved it today tho, my first perfect run in a comp and I’m proud of what I’ve achieved with this total! . Special thanks goes out to @jacobschepis_jps and @jpshealth_fitness. With your continuing support and coaching, I’m currently thriving with my numbers and becoming a better athlete! . Special thanks also goes out @emilyburnand94 although she couldn’t join me on the day. Her constant support and kicks up the backside really do keep me on track and I can’t thank her enough for that ❤️ . Onto the 2019 and the next one 💪🏻💪🏻 . #squat #lowbarsquat #benchpress #pausebenchpress #deadlift #powerlifting #powerlifter #powerliftingislife #fitness #fitnessmotivation #fitnessproject #strengthproject #powerliftingmotivation #strengthathlete #strenthtraining #transformation #gettingthere #injurycomeback #teamjps #personaltrainer #coach #powerliftingcoach #powerliftingcoaching #powerliftingcompetition #success #ynepf #mentalsuccess #winnerwinnerchickendinner
Sometimes it’s ok to take a step back. - Pressing movements come so natural to me. Specially push ups and bench press variations. I can lift pretty heavy loads relative to my body weight for multiple reps. However, pulling movements are not the same story. - The pendlay row is an exercise that hasn’t progressed in load as much as I’d like. Having them the day after deadlifts has an impact on this of course. In fact, i have had to switch them for another rowing variation twice in a row because my hamstrings, glutes and entire posterior chain is still sore from deadlifting the day before. - Today I woke up incredibly fresh, as if I hadn’t deadlifted at all yesterday. So instead of going for the wife grip seated row as I was doing I decided to give the pendlay row another shot. - Because I was pretty calm I could see and feel del the very beginning which things I needed to focus on. - So, without any hurry and taking my time on the set up, i focused on two things only: grabbing the floor with my feet and thinking each rep as a single: taking my time to reset, brace and pack up my lats on each single rep. - Turned out pretty well. In fitness and life in many cases you have to take two steps back to have a wider vision of the things you can improve, and then come back. - #laupersonaltrainer #TeamJPS #pendlayrow @fitness #backday #bringingsexyback #strong #buildingmuscle #musclebuilding #entrenadorapersonal #puebla #mexico #gymlife #barbelltraining #resistancetraining #flexfriday #backday #strongwomen #training #lats #latsfordays #buildingmuscle #musculacion #entrenamientodefuerza #fuerza #stronger #porquenoahora
- 105 KG top single ✅✅ - This is 95% of my previous 1RM which is fair to say it feels like a lot less now. I think the due to Bench’s high technicality, majority of training should be sub maximal with higher frequency. Majority of the work has been done within 70-80% of 1RM which has given me the chance to adjusting my technique to get a more efficient Bar path. - Thanks Dad @frankiebes.pt for lift off #squats #powerlifting #bench #deadlifts #gym #strength #coach #bodybuilding #nutrition #diet #fatloss #muscle #fat #teamjps #biceps #curls #hypertrophy #grow
¿Qué tan importante es el músculo para la fuerza? - Bastante. - 💪Cuánto músculo tengas, sobre todo si eres avanzado en el entrenamiento podrá determinar HASTA EL 65% DE TU FUERZA. - 🧠Otra parte lo dictará qué tan eficiente seas para utilizar ese músculo: eficiencia neurológica. Que tiene que ver con qué tan bueno eres no solo para activar voluntariamente el músculo sino también para hacerlo con la secuencia y coordinación necesaria. Que tan hábil y qué tanto domines el movimiento a probar contará bastante también. - 🛠Por último, la mecánica de tu cuerpo (cómo estás “armado”) influirá también en qué tan bueno eres para cada movimiento. - 🏋🏻‍♀️Así que, si con el tiempo, vas utilizando cargas mayores para el mismo número de series y repeticiones entonces y tu técnica y rango de movimiento se mantienen constantes, ten por seguro que no solo estás volviéndote más fuerte y más hábil en dicho movimiento, también estas construyendo músculo. - 85 for a double at a 6-7 RPE according the kangaroo king. Training for kangaroo 🦘lifting competition in 🇦🇺 @jacobschepis_jps - #laupersonaltrainer #TeamJPS #deadlift #strong #stronger #barbelltraining #raisingthestandard #puebla #entrenamiento #entrenadorapersonal #personaltrainer #musclebuilding #buildingmuscle #porquenoahora #training #legday #hamstrings #strengthtraining #musculacion #pesas #gimnasio #toofittoquit #bestoftheday #personalbest #anditkeepsgettingbetter
It was a HUUUUUGE week 💃 。 This weeks top doubles of: Squat 115kg Bench 55kg Deadlift 140kg 。 There was a moment this week where I looked at the bar and thought to myself “when did this happen, when did these numbers become something that was programmed for me”💭 。 I definitely back myself much more these days, and don’t over think the weight 。 @jacobschepis_jps , you teach, I try to follow along, but boy, we’re getting somewhere 🙌🏾 。 #TeamJPS #RaisingTheStandards
#TeamJPS  to Fix 2,000 Streetlights for November Having exceeded our October target for streetlight repairs (2,544 street lamps fixed, surpassing the target of 2,000), we are scheduled to fix another 2,000 streetlights by the end of November. Read more & view schedule in the news section of our website: https://www.jpsco.com/jps-to-fix-2000-streetlights/
#TeamJPS  to Fix 2,000 Streetlights for November Having exceeded our October target for streetlight repairs (2,544 street lamps fixed, surpassing the target of 2,000), we are scheduled to fix another 2,000 streetlights by the end of November. Read more and to see schedule visit the news section of our website :https://www.jpsco.com/jps-to-fix-2000-streetlights/
Repost @jpshealth_fitness (@get_repost ) ・・・ We take our responsibility as contest prep coaches seriously! - #TeamJPS #RaisingTheStandard - #bodybuilding #physique #fitnessmodel #bikinimodel #personaltraining ------------------------------------------------------------------------ #Ernährungsberater #danielsFuNcoaching #morenutrition #IIFYM #fitfamgermany #fitfamdach #fitfamde #fitüber30 #abgerechnetwirdamstrand #abnehmen #abnehmen2018 #gesundabnehmen #muskelaufbau #fettabbau #mannheim #Frankfurt #heidelberg #karlsruhe #darmstadt ------------------------------------------------------------------------ 🦊 SPARE mit DFC10 bei deiner Bestellung auf @MOREnutrition.de 🔟 % 💶💳 ESSENTIALS 🐟 Omega3 Fettsäuren, 🌞 Vitamine D3 + K2 NEU: Mit 🐡 Fischgelatine, #halal und für #Pescetarier geeignet EVERY WORKOUT u. a. mit Kreatin, Koffein, Theanin (calm focus) und Kollagenhydrolysat (für die Gelenke) TOTAL PROTEIN Wheyprotein & Casein zur Optimierung der Muskelproteinsynthese ------------------------------------------------------------------------ Checkt auf jeden Fall auch diese Fitties aus: 😃😍 🔹@fabi.lity 🔸@sabrina_wo 🔹@herr_erdnussbutter_rennt 🔸@frau_erdnussbutter_rennt 🔹@bleib_knackig 🔸@eileen_fit_lifestyle 🔹@360pt.mahdi.shubbar 🔸@bianca_giurgiu 🔹@diepsychotherapeutin 🔸@eiswuerfelimschuh
- Top single @ 160 Week 1 of new training block with slight lower volume and higher intensity. Will be doing more singles this block as we are planning to test before I head to the states. - This is the first time which I will be testing in the gym without actually competing. To be honest, not having a set competition date allows me to focus more on training and the process rather than worrying about the competition day. - #squats #powerlifting #bench #deadlifts #gym #strength #coach #bodybuilding #nutrition #diet #fatloss #muscle #fat #teamjps #biceps #curls #hypertrophy #grow
The second thing that should remain constant independently of what nutrition phase your going through is prioritizing non processed foods over processed ones. - The rule of 80%/20% can apply here too. So this means 8 out of 10 food choices you make must come from foods like: - 🐟 🥩 🥚 fresh protein sources like fish, chicken, meat, eggs - 🍎 🥦 fruits and veggies - 🥑 🥜 and fat sources as nuts and avocados, as well as the natural fat contained on some protein sources as beef or fatty fish like salmon. - 🍚 🌽 whole grain carb sources like tortillas, rice, oatmeal, etc as well as legumes like green peas and beans. - Although your energy balance and overall calorie intake will determine whether you lose, gain or maintain weight you performance and overall functioning will be dramatically diminished or improved dependent on how you nourish your body. - You wouldn’t use cheap fuel for a Ferrari, would you? - #laupersonaltrainer #TeamJPS #fitness #entrenadoronline #entrenadorapersonal #puebla #mexico #nutrition #fatloss #musclebuilding #buildingmuscle #strong #health #healthy #lifestyle #training #protein #flexibledieting #stronger #veggies #dailyhabits #dailychoices #rawfoods #lifestyle #estilodevida #vidasana #vidaactiva #pesas #gimnasio
Our mentorship course includes not just basic exercise demo videos of key lifts, but detailed explanations of how to correctly perform exercises, the common mistakes and issues you’ll face with your clients and how to correct them. - This is a snippet from module 8, teaching movement! - Enrolment is open via the link in our bio! - #TeamJPS #RaisingTheStandard
What should remain constant independently of what nutrition phase your in? - YOUR RESISTANCE TRAINING - If your main goal is to change how your body looks then building muscle should be a number one priority. - When dieting, for example, lifting weights will allow us to maintain the muscle we already have and (in case of beginners and overweight individuals) you can build new muscle tissue while losing fat. Higher training volumes will be needed in order to maintain the muscle mass than if we were eating at a surplus or at maintenance. So, ditching the weights for the cardio isn’t a smart choice if you want to look leaner and muscular and not just “smaller”. - If you’re diet is set up so you can maintain your bodyweight you may not need as much training stimulus as you would do if dieting. It takes much less than you may think to keep the muscle there once it’s built. Hitting each body part once per week can be sufficient. This is important specially when life gets in the way and for some reason you can train as frequently as you’d like. - Finally, if you’re eating on a surplus like I am you definitely want to put those extra calories into good use. So this is the time to push not only the volume but the intensity too because you have enough resources to recover from hard training and make sure you end up gaining as much muscle and less fat during this phase. - #laupersonaltrainer #fitness #TeamJPS #buildingmuscle #strong #biceps #trainhard #trainsmart #resistancetraining #strengthtraining #liftingweights #entrenadorapersonal #puebla #mexico #porquenoahora #stronger #curls #armday #pullday #entrenadoronline #onlinecoach #personaltrainer #musculacion #pesas #gimnasio #dumbbells #training #fitness
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