Matt Ogus

I teach people how to Build Muscle & Strength, Lose Fat, and Create the Physique of their dreams ⠀ ▫️gymshark athlete ⠀ 👇🏼FREE Lean Muscle Workshop👇🏼

@guinnessworldrecords let’s collab? Today’s Hip Thrusts: 705x6, 635x8, 570x10 ⠀ ————————————————————————— . . . @gymsharktrain #hipthrust #glutes #meangains #mattogus #fitness #bodybuilding
Do you think Grayson is looking more like me or his mom? (Swipe) ⠀ Had a fun time celebrating @chris_elkins son’s birthday today at Chucky Cheese’s. Got to see friends... my brother and nephew. @christianthecollector turned 8 today and I bet Chris feels like it was just yesterday when he was born. How do the rest of you parents feel? ⠀ I saw a post from @ericcressey today about how he resisted the urge to engage in what likely would’ve been an unproductive debate with a few people online, and instead got to spend that time with his two little girls. I Think it’s appropriate to call myself out here before inviting others to try harder to focus more on what matters and less on what doesn’t. I’m as guilty as the next guy. So I’ll take this as an opportunity to remind myself that time is the most valuable resource. You’re going to die one day. And at any given moment, be able to answer yes to “is this one of the best ways you can use your time?” ⠀ Watching this boy grow is truly a rare gift. I hope I always remember that. ⠀ @brittanylesser @graysonogus
Functional Training. Hip Thrust top set: 695x6
💥Top 6 Bulking Tips for Beginners💥 ⠀ 🔑1. Learn how to lift - Spend significant amounts of time learning and improving your compound movements! Prioritize this! Watch tutorials! Have a coach teach you! Yes it will take time. No, you won’t feel instant gratification. But you’ll make more gains - short, medium, and long term ⠀ 🔑2. Progressive Overload - When you’ve established sufficient technical form (always aim to improve it), start focusing on adding small and regular increments to the load on the bar for your compound movements! Linear gains, then double progression method. ⠀ 🔑3. HIT a PROTEIN TARGET! Usually 0.8-1.0 grams per pound bodyweight is great.. You can aim for 1g/lb for simplicity, if you’re relatively lean. ⠀ 🔑4. Keep nutrition “Dumba$$ Simple” - Don’t automatically subscribe to a name brand diet. Just Hit your protein target and *aim* to Consume a total amount of daily calories that (slowly, over time) causes your bodyweight to go the direction you want it to go at the rate you want it to go. Not sure where to begin? Use any calculator you can find anywhere and just get started. Or multiply your bodyweight by 14-16, start consuming that many calories - see what it does to your bodyweight over 1-2 weeks, and go from there (adding perhaps 25 carbs/100calories if you’re under your goal rate of weight gain). If you’re going to stress macros, aim for 20-30% calories from fat (up to 40% if you love higher fat), 0.8-1.0g/lb bodyweight protein, and the rest carbs. I recommend mostly aiming for protein/calories. ⠀ 🔑5. If you are going to weigh yourself… The ONLY time to weigh yourself (for tracking purposes) is after waking, after peeing/pooping, before eating/drinking. Use an app like “Happy Scale” to track weight. Compare week 1’s average weigh in’s to week 2’s average weigh in’s. The difference between average weigh-in tells you what the daily average calorie consumption (and cardio, if any) did. That’s how you use a scale. You don’t attach any emotional weight to it. It’s a TOOL. ⠀ 🔑6. Don’t Fixate on a goal Bulked-Up Weight. (Continued in comments)
Let’s Talk about WARMUP’s - Today’s top-set of OHP, 185x6, around 177 avg BW. - Prior to this: (Flat bench and DB Rows) OHP WARMUP: Bar x8 75x5, 105x3 135x2 155x1 WORK SET: 185x6 - When building strength is the goal, a common mistake is to overdo yourself warming up. I see people training to near failure on warm up sets that they don’t even consider the “work”. This leads to two topics. - 1) traditional pyramid sets - a great way to train for hypertrophy (when sets are taken near failure), but it puts strength gain lower on the priority list. You can, and most people will, still build Strength, but likely not as much as if you were to put heaviest work sets before lighter work sets. That said, traditional pyramid training is an awesome way to train, assuming that you are forcing progress, and if hypertrophy goals and/or higher rep strength > lower rep strength goals. Shit, all things considered and held equal, in some ways it might be safer (if hypertrophy is the primary goal) than reverse pyramids (which I love) since you’re not handling as heavy absolute weights now or in the future. Speculating here. Thoughts @bretcontreras1 ? - 2) Individuals who utilize Straight sets and want as much progress as possible on the absolute weights they’re lifting: There’s a good chance you’re wasting a little to a lot of energy if your warm up sets to get to your first work set resemble a typical high rep pyramid. Let’s say you’re working up to heavy 5’s (or higher rep). If any of your “warm up sets” are taking you within 1-4 reps of failure, that may be a point for hypertrophy, but it’s likely taken away from your performance, volume, and progress on the real work you wanted to do. - In a different galaxy, if either I didn’t care about building/maintaining low to mid repstrength (which is totally fine btw)or didn’t know how to warm up properly, this may have looked like: Bar x10 135x10 155x8 185x3 (compared to 185x6) - Anyway, my point is to get you thinking a little bit. Hopefully this post has done that. - My progression plan for my top-sets in the following weeks are as follows. 190x6, then 195x5, 200x5, then 205x5, then double progression in the 4-6 rep range from there.
Back Squats. Slow down your pace, it’s not a race. Reset between reps. Respect and treat each rep as an individual rep! (Same way you should treat... humans? Wild thought😝) - Do you squat? Why or why not? - I’ve been back squatting pretty much once a week for 12 years now. I’ve gone through a few different styles of squatting but the high bar squat became my old faithful. And has been for 5+ years now. - Currently, My goal with the squat is to get stronger at this movement in the 4-10 rep range. After this period of building strength, I’ll spend some blocks of time training with higher volumes for the goal of muscle growth (but then at heavier weights than the last time I trained higher volumes) - Even when I train lighter and with higher volumes on the squat, I still treat each rep with serious attention. Aiming for Every rep performed the same. Last rep as good as the first few. Aiming to make the next rep better than the last. Tension throughout my entire body every rep. Gripping the floor with my feet. Core braced every rep. Feeling each rep; all the muscles involved, yet also the movement as a whole. - There’s a time and place for training individual muscles with a focus on isolation and metabolic stress, but likely not on a barbell compound movement that you’re training intentionally to get stronger at in low rep ranges. - The squat is one of those exercises where if you’re a beginner, whether you want strength, size, or both, you’re much better off focusing on mastering the exercise and technique than skipping that crucially foundational and ongoing process. - Know your goal for each exercise you’re performing and train accordingly, in a way you enjoy (for adherence). - #squats #legday #motivation #ogus753 #powerlifting #ripped #fatloss #bodybuilding #iifym #flexibledieting #fitfam #fitness #sixpack #shredded #instafit #healthy #style #gymshark #eatclean
Way back Wednesday, my first time strict OHP’ing 225x5. This was summer 2014. - Are you running my program Mean Gains? This exercise is a key lift inside of it. Link in my bio to check it out. - This was a dope workout with @erickanevskiy @vipergq and @pinoyboy4life - The OHP is one of my favorite key lifts. If you can prioritize getting brutally strong at just a handful of key exercises (instead of going to the gym just for a pump or a “good workout”) so many of your lifting and physique goals get accomplished faster and more efficiently. - And personally, I don’t know anyone who can OHP Bodyweight or more for 5+reps, squat over double Bodyweight 5+ reps, and weighted pull-up half their Bodyweight attached for reps, etc, who don’t have impressive physiques! - What do you think? - #OHP #fitness #gymsharktrain #bodybuilding #strength #meangains #legendsofaesthetics #eatclean #iifym #exercise #fitspo #train #training #determination #hardwork
Lying Hamstring Curls with Hip Extension for fully shortened hammies... and a Big Squeeze/Pause!! Tag a homie to try these with next leg day👊🏼😎 - Are you making Mean Gains? This exercise, my entire guide with nutrition, training programs, and videos to build more muscle and strength, faster, is on my site. Link in bio - Compared to hip hinge exercises like RDL’s which greatly load and stress the hamstrings in a stretched position (and cause a lot of muscle damage), the lying leg curls gives an opportunity to focus on the contraction of your hamstrings; the fully shortened position (even more-so than seated leg curls). - What I’m doing here is performing hip extension near the end when I have no more knee flexion left. This shortens the hamstrings even further, for a better SQUEEZE!💪🏼 - Pause in this fully shortened/contracted position for 1-2 seconds. Count 1-2 Mississippi’s (or more) to stay honest! You’ll have to decrease the weight you use. But BOY will you feel it🔥 - To give you a different visualization.. right now... try a bicep curl with your elbow firmly at your side. Squeeze hard. Alternatively, try a bicep curl with your elbow directly in front of you your shoulders, fist by your ears. Which allows you to feel a better “squeeze”? - Regardless of whether you perform them like this or not, Keep your hips firmly on the bench, don’t let that butt stick up higher and higher as You fatigue. You’re getting less of the goal shortened position with every rep. It’s super common, done unconsciously, and most people do it that way... likely you too! - Shorts and acid wash drop-arm by @gymshark - Try this out your next leg day! If you ever have pure Hamstring days or Ham Focused Leg Days (And if RDL or SLDL strength is NOT the priority, but hamstring hypertrophy is) I’d consider putting these BEFORE Romanian deadlifts. - #fitfam #instagrambodybuilding #legday #hamstrings #flex #eatclean #iifym #gymsharktrain #meangains #musclehacks #gym #fit #strong #fitness #muscle #beastmode
Get your shit ready. My Lean Gaining program releases October 1st, 2018
♠𝙄𝙢𝙥𝙧𝙤𝙫𝙚 𝙁𝙧𝙤𝙣𝙩 𝙎𝙦𝙪𝙖𝙩 𝙈𝙤𝙗𝙞𝙡𝙞𝙩𝙮 𝙬𝙞𝙩𝙝 𝙩𝙝𝙚𝙨𝙚 𝙀𝙭𝙚𝙧𝙘𝙞𝙨𝙚𝙨♠ ⠀ 1️⃣ Thoracic Mobility/Lat Stretch. Can be held longer for time (at home, etc) or done pre-front squats for 3-10 reps of 3-10 seconds. (3 reps of 10 secs or 10 reps of 3 secs) ⠀ 2️⃣ Lacrosse Ball smashing the tricep near the elbow. Some people find this helpful, 30-90 secs per side. ⠀ 4️⃣ Shoulder Flexies. Using a comfy OHP grip, take turns flexing one shoulder forward into the front rack position. Sidenote: A friend can also help you stretch a bit in the front rack position by lifting your elbows (weighted bar may be required) ⠀ 5️⃣ Foam Rolling the lats using a variety of arm positions and movement 30-90 secs ⠀ 5️⃣ A deep stretch into shoulder flexion, keep the back neutral (ribs down), don’t let the butt stick out or back arch. Can be held for time or if done pre-workout, I’d recommend trying 10 reps of 3 seconds or a few reps of 10 seconds. ⠀ 6️⃣ Moving onto the wrists. Warm them up before stretching or loading them. 5-10 reps of 2-3 seconds per side. ⠀ 7️⃣ More wrist warmup 10 slow circles each direction ⠀ 8️⃣ Wrist Exercise. Holding Extension and flexion 2-3 seconds, 5-10 reps of each. ⠀ 9️⃣ A Loaded wrist stretch. Be Mindful. Don’t do this if it hurts. Point elbows down towards feed. Using your bodyweight, load a comfortable weight into a ROM you can control. 10 reps of 3 seconds. (Increasing load/range slowly over reps and time) ⠀ 🔟 Loaded wrist stretch to the sides. 5-10 reps of 3 secs per side. ⠀ 11) Supinated wrist extension stretch w/ load. Avoid if pain. 5-10 reps of 3 secs. ⠀ 11) Bonus wrist stretch in flexed position. ⠀ Hope this helps! #frontsquat #frontsquats #mobility #bodybuilding #gymshark @gymsharktrain
❌Wrists Hurt on Front Squats?☠️ ⠀ I recommend addressing the source of that issue and working on your wrist flexibility. Other people may have shoulder flexion issues aside or on top of this, but here’s a quick solution that can likely get you front squatting Immediately (Assuming you’re not comfortable with a traditional grip nor a “tip of the fingers” front rack position). ⠀ Just loop a pair of lifting straps around the barbell, place them around shoulder width apart, grab them nearest to the barbell, loop the strap around your hand for a tighter grip (forgot to show here), and you’re good to go. ⠀ Remember to keep the elbows high, that will allow the bar to rest on your delts. the bar is to be placed on the meat of your shoulders near your throat. ⠀ Now, don’t stop there; work on your wrists, tricep/lats, and thoracic mobility too! I tried posting a few more clips but Instagram wasn’t having it. May post those in the coming days. - #ogus #ogus753 #gymshark #gymsharktrain #meangains #frontsquat #bodybuilding
Do you prefer Pull-ups or Pulldowns? - When it comes to the topic of vertical back movements I typically like doing the movement pattern you see here with cables more than it’s Pull-up w/ weight attached version. - On the other hand, when it comes to “ELBOWS IN FRONT” (closer grip; supinated/neutral) vertical pulls, I love doing Neutral grip (shoulder width) weighted Pull-ups just as much as I love doing neutral grip pulldowns. I like going heavy as fck on these from time to time. - I usually incorporate one weighted and one cable version in my training routine at all times. Similarly, with my horizontal pulling, I like to Incorporate an elbows tucked horizontal pull - like the Dumbbell row, as well as an “elbows high/bit-more flared” pull - like a chest supported row, pendlay row, or seal row (mimicking the my benchpress form) at all times. - I typically have a 1:1 ratio between vertical to horizontal pulling, and most of the time have a 1:1 ratio of pushing to pulling. Sometimes i prioritize things and the ratios get skewed, but I bring things back to my norm eventually, and perhaps (ideally) spend some time in the reverse ratio, if not in volume (main thang) than at least in terms of exercise order (if Jm training Upper/lower where push typically gets prioritized over pull) - By the way, i am sooo flippin excited for my next program release! I’m going to be running this program myself! And feel free to join me all throughout October (and onward) hitting the same lifts and workouts with me. September 28 is tentative release date. - @gymsharktrain #gymshark
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