#hypertrophy 202.118K Posts

This is what coach means by taking a break from training... No heavy lifting for a while. I forgot how painful these are, and to think I make my clients do them! 😂 💁‍♀️ . I haven’t actually had splits squats in my program for about 3 years and now the memories are flooding back. Then he went and added these heel elevated squats as well... Jelly legs leaving the gym!! 😣 _ Front foot elevated split squats 2x15e 4010 Heels elevated squats 2x15 4010
Pre xmas 1 rep max testing this week @easy_st.pt 🏋🏼💪🏋🏼💪🏋🏼 💪🏋🏼💪🏋🏼6 months back in training now after 6 months out and everything is going in the right direction. Training is probably the most consistent it's ever been and I've found a plan that suits me down to the ground. 6 x resistance sessions per week Upper push Upper pull Legs X 2 days on each Calorie surplus for about 4 months and the heaviest I've ever been at 91kg (feeling fluffy but that's life) only another 5 months of bulking to go 🙈🏋🏼💪🍎🍔🍌🍰🥑 Bench press and military press done today: Bench 120kg Mil press 70kg Squats, deadlifts and measurements to come thurs/fri before a week away resting the joints and the mind. #heavylifting #strengthtraining #strength #hypertrophy #gym #weights #benchpress #deadlift #militarypress #squats #easyst #pt #personaltraining #personaltrainer #rochdale #norden #bulking #flexibledieting #macros #iifym
Another from yesterday with Sarah sumo deadlifting 77kg for a 5rm. Solid progress since introducing the variation 8 weeks ago #pb
Cardio 😅3x10 50kg low bar volume sets for a new training block. It's good to see where my squat needs improvement. This block I'll be working on depth. Stay tuned haha @kieran.kong #powerlifting #squats #squat #cardio #anytimefitness #sbd #loadedlifting #dye #dyeseamless #doyoueven #hypertrophy #reps #chickenlittle #smol
NO DAYS OFF Due to computer issues I haven't been able to finish this edit. I get my computer back Tuesday so the full video will go up Thursday evening. Stay tuned. @rtaugustine * * * * -noexcuses -noapologies -noremorse #forareasonnotforaseason #nodaysoff #allornothing #monday #mondaymotivation #youtube #backandbiceps #fitness #healthandfitness #bodybuilding #goals #physique #hypertrophy #aesthetics #noexcuses #gymlife #lifestyle #gains #muscle #motivation #discipline #progress #dedication #gains #muscle #mensphysique #classicphysique #musclemodel #donttalkaboutitbeaboutit
Arnold press ft the lankiest monkey arms ever 💪🏽🐒 still working on technique but this is a staple for my shoulder workouts at the moment #arnoldpress #shoulderworkout #girlswholift #fitfam #mondaymotivation #monday #workout #gym #hypertrophy #bouldershoulders #goals #noexcuses #getout #hiitworkout #lean #progress #myprotein
Also from tonight - Its been a while since i have done weighted dips as you can probably tell 😂 But i supersetted them with bodyweight close grip pull ups for 5 sets until failure.. i think the filmed set was my 3rd set - Started arm day heavy to change it up. It went something like this, all supersets x10 x5 sets - EZ Bar curls + Close grip benchpress Pull ups + weighted dips One arm cable concentration curls + one arm tricep cable pull downs Hammer curls + kickbacks Cross over curls + barbell skull crushers - Athlean x 21 finisher My own random tricep finisher - #pump #musclemindconnection #hypertrophy #volume #superset #dips #pullups #athleanx #jeffcavalier #arms #armday #bicep #tricep #gym #gymlife #workout #healthyliving #healthyeating #healthy #burn #muscle #growth #strength #monday #motivation #mondaymotivation
Again! 12 week transformation for my boy @iamabikhan who is a coach I brought it to @upfitnessau to work with me. Abi asked me to help get him into the best shape of his life, and in 12 weeks Abi got fucking jacked running my advanced fat loss method. He went from 99kg down to 87kg whilst putting on big time muscle... and yes he is natural. It’s funny, lately people think I specialise just in general population transformations. Man, all I did was train personal trainers the last few years people forget. I specialise in getting EVERYONE transformations. I’m constantly backing up all my talk with result after result, no Australian coach is even half putting out. Really, no ones even close to what I’m doing, whilst doing it with very busy people. Abi did my advanced fat loss program, which is hard, very hard. Abi works 12 hour days whilst catching a 2 hour train each way to work, all because he wanted to come to UP to lean from me. Despite high stress and 4-5 hours of sleep, we have yet another epic transformation. His 12 week block looked like this - ACC 1 - GBC 4 x 10-12 - INT 1 - Heavy light method - ACC 2 - Giant sets A1-A4 - B1-B4 - INT 2 - Post Exhaustion Method - As you can see, this stuff works. Time and time again, with vastly different coaches. The mark of an elite coach is being able to get results with all types of people. -
🦄Feeling Murvy (muscular/curvy ☺️)! Truth: I gained 13 pounds since my competition. 📈I was not as adherent to my macros as I hoped to be. ❌I am happy with the way I look. I am getting stronger. 💪I am lifting more weight than I ever have before. 🏋️‍♀️I am not vascular right now. I miss my bicep vein 😂. I am excited to be in official “prep” for my next competition. 👙👠🏆 ———— #checkinwithcoach #murvy #musclesandcurves #strongereveryday #girlswithmuscle #bodybuilding #bodybuildingcom #fitness #fitnesslifestyle #competitor #girlswhotrain #girlswhosquat #sarahnullfitness #upstateempirefitness #1stphorm #iam1stphorm #followmeto1st #gains #hypertrophy #bouldershoulders #quadgains #glutegains #cardiohairdontcare #wedothework
Assess-Plan-Progress-Adapt-Repeat Key principles here at PeakYourPhysique. Know who are you are & what your starting point is. (Take photos/body measurements & test strength on exercises). . Create a plan based on what you can currently tolerate whilst keeping in mind to progress those variables. . Keep consistent & progress will follow, number one reason for failure isn't because of a plan but lack of adherence & consistency. . You will hit a plateau & struggle, however your "starting point" will be completely different. Re-asses & repeat the steps again. . . . #Assess #assessment #plan #progress #progression #gym #hypertrophy #physique #bodybuilding #lean #offseason #quote #motivation #motivationmonday #personaltrainer #coach #fit #fitness #bodytransformation #surrey #wallington #fitfam #fitspo #consitency #adaptation #muscle #muscles #ukfitfam
I am now doing PTs at our gym Iron Strength Sports! 🤗🤗 With Steph having all the fun with PTs I thought I'll join in as well. I can help you with motivation, accountability, getting a kickass session, technique and be your best friend you can talk to about anything for the next 45mins. We got Mondays and Fridays available. Message me if you are interested! 1 off session $60.00 Pack of 5 1:1 sessions $50.00 p/session Pack of 10 1:1 sessions $45 p/session P.S. I think im a bit nicer than Steph Aspire Pursue Succeed
Midway through this cruise phase, holding 120 upon wake so I know this weight is mine now. Still a long way to go, but we are moving forwards in the right direction. The priority now is simply to create the best environment possible to maximise adaptive response come January when we begin pushing again. Another 20lbs on top of this next year and we might actually start looking like a bodybuilder. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #TrainedByJP #ChallengeYourself #Project2018
Never skip back day. The lats pull the focus from the obliques also known as love handles also known as my worst enemy. People call me "big" but I owe it all to my upper back the muscles that gave my wings. You also work the biceps and rear delts. I owe my "swole/big" look to my lats. Im actually hella chunky🐼😂. Other muscles that create the "big" illusion are traps, glutes, triceps, chest, hamstrings and calves. Without them all id look like Ehonda or kungfupanda. #fitness #fitnessenthusiast #powerbuilding #powerlifting #bodybuilding #hypertrophy #bigback #biglats #muscles #gym #yesiyell #roar #backday #lats #SeanERA #thablacksheepbeast #movingforward
Top Quarter Squats. I haven't done these in years and certainly not at 140kg. I've never experienced the bar bending - this was the highlight of my day 😂. I actually finished off with a set of 150kg x8. My goal is to be able to squat 140kgx3 by the end of next year. It's time to put some work in😏. --------------------------------------------------------- #squats #quads #progressiveoverload #strength #hypertrophy #motivation #glutes #squat #gym #bosschick #athlete #fitgirls #fitchicks #girlswithmuscle #lift #girlswholift #bossgirls #training #bodybuilding #aesthetics #fitnessaddict #photooftheday #gymjunkie #fitness #adelaidepersonaltrainer #adelaidestrengthcoach #bnfitness #igdaily
Ive lost 6lbs ish this week from pushing so hard with heavy PR lifts all week and with a new job keeping me busy daily. That as well as fasting at least 13 hours a day I've noticed this year's bulk is almost on its own become a "lean bulk" for my lack of being able to put on weight without just saying fuck my macros and getting fat( which is a good thing I'm so able to stay lean). With that said I'm beyond happy with how strong I'm getting even below 200lb, and I look great for this time of year Where I'm usually well beyond my healthy bodyfat range and feel like shit because of a poor dirty bulk diet. Keeping veggies and macros in check and cardio sparingly I'm still in a good range for feeling ok to pop my shirt off lol. (How I judge if I'm too fat or not lol) 💪😁 #flex #backgains #leanbulk #thicc #bulkingseason #nutrition #eattogrow #macros #iifym #flexibledieting #healthyfood #personaltraining #training #heavylifting #powerlifting #strength #conditioning #hypertrophy #bodybuilding #gains #natural #guyswhotrain #guyswholift #guyswithbeards #fitness #fitspo #fitfam #lifestyle #dedication #discipline
We all know someone who supposedly “breaks the rules”. They sleep like 4 hours per night, sit in front of a computer until 3am, yet they still train everyday and supposedly feel great. You know someone, right? ☕️ • Do you think they are actually healthy? 😕 • FUCK NO😩 • When we are chronically stressed, or sleep deprived, we don’t really know that we are. You see, you feel good. You’ve got this supposedly unwavering energy. You are bouncing around and feel indestructible. In the gym, you’re hyped up, smashing PBs💪🏽 • In reality, you just have zero awareness of the fact that your body is holding on for dear life (okay, not that serious). Your stress response can take you pretty far, to be honest. Although it is often referred to as an acute stress response, most people can get by shoving caffeine into themselves, constantly fidgeting to keep themselves awake and feeling good, and beating themselves up in the gym which makes them “feel better”. Although you are “not tired”, you still don’t want to spend too long sitting on a bus or anything, god no, because you will probably fall asleep without your normal hyped up lifestyle🤷🏽‍♂️ • It’s a mask. You can get by, in the short term, running as this glucocorticoid and catecholamine fuelled mess. Things like fasting or eating low carbohydrate meals probably makes you feel more energetic, because god forbid the carbohydrates would interfere with the action of your beloved adrenaaaaaaaaliiiiinnnnneeee🤯 • It won’t last, though. Trust me, I’ve been there. You are sleep deprived, you just don’t know it. Your body wants you to stop thrashing it. The worst part is, it is only when you actually stop to take a break that you will feel the “rebound fatigue” set in. I’ve been there🙅🏽‍♂️ • So, please, for yourself, if this is you, drop the act. The worst part about the effects of sleep deprivation and/or chronic stress is the fact that you lose the awareness of how shit you actually feel. It is only when you look back and reflect on those episodic, random heart palpitations, periods of dizziness, short term memory loss etc. that you realise how stupid you were😔 #BeHappy
We love research, it's fantastic to see & it certainly aids our coaching. # 😐However, it can be dissapointing at times because the majority is done on people who have barely picked up a weight. # 📚This is just how it is with research, because getting trained athletes into a research lab is 10 x more difficult. They have goals outside of helping the researchers & don't want to give up control of their training. # ⏰Plus studies are shorter term in nature, this means even if we had very advanced people being used we might not see much happen. This is because as we know adaptions slow down as we advance, meaning studies would need to be much longer. # ➕Plus other things also to consider; studies take averages, they may be badly controlled for & the design & tools to test changes might not really be ideal. Not to mention the cost. # ✌🏼So this by no means says training research is pointless, but it does mean we need to remember who the subjects were & how does that relate to us. # #ReviveStronger #TrainingStudies
I would go so far as to say it’s pretty cold this morning. Monday morning, preworkout, shoulders and arms, prechristmas hypertrophy bulk. Man I love this shit. . . . #beard #beardgang #beards #beardsofinstagram #gym #homegym #garagegym #workout #weightlifting #weights #bodybuilding #winterhat #hat #bulk #bulking #bulkingseason #badbacklifter #dumbbell #dumbbellpress #beanie @berghaus #hypertrophy
⌚️Are you sick of wasting time.... Tired of not being where you want to be.... Had enough of not seeing the body that’s looking back at you in the mirror... 1️⃣: Make the decision now! . 2️⃣:They’ll always be tomorrow... will it happen...? . 3️⃣:Make the change today! The time is now! . 4️⃣Your one decision away from the best Version of yourself! . .For PT or personalised programmes DM or email.... ✉️Chris.cc.training @gmail.com . . #cccoaching #personaltrainer #coach #tgim #investinyourself #youoweyou #mondaymotivation #hardwork #training #mealplan #strength #fitness #hypertrophy #getfit #getstrong #getlean #leeds #batley #jdgyms #jdgymsbatley #thetimeisnow #etinspires #ericthomas
ARMS ARE 🔥🔥🔥🔥🔥 - Ever since i saw @athleanx video on @schwarzenegger classic 21's i have never done them the same again. I won't explain the science behind it, Jeff says it best on his Youtube channel.. I'll just tell you my biceps feel swole as fk! - Watch his video and give it a try! - #athleanx #21s #biceps #musclemindconnection #muscle #arms #curls #bodybuilding #pump #hypertrophy #workout #gym #gymlife #health #healthyliving #healthyeating #exercise #beatsaudio #fit #fitness #monday #motivation #mondaymotivation #journey #burn #armday
After numerous visits to the physiotherapist and chiropractor, I was diagnosed with lateral pelvic tilt as well as anterior pelvic tilt toward the left side. This was causing a disk bulge leading to some pretty bad pain in my low back. With some adjustments and a lot of mobility work, I squatted today with no pain for the first time in over 9 weeks, just a bit of residual tightness. I only worked with 100kg but boy am I stoked to start progressing again. Oh and here’s some RPE Sub 0 Bench with 100kg too @benchpressandcuddles #Shedsquad #shedstrong #stephenmethods #strength #hypertrophy #squatbooty #peachgang #powerlifting #boringmatters #squat #benchpress #deadlift #skwaats #strong #powerliftingaustralia #ipf #girlswholift #strongisthenewskinny
One of my favourite unilateral movements is the single leg Romanian deadlift, because it makes you really focus on your balance, control and proper activation of glutes and hams. Start off doing them with just your bodyweight before adding weight... and don’t rush! You’re not a drinking bird toy. Interesting to see the difference in balance between my right and left legs. Not shown: the multiple times I fell over standing on my right 😂
Prehab Day 12/17/17 - 3101 Tempo Squat Sett 6of6 180lbs x6 reps. Buttwink? Or just baggy shirt. Idk - Bulgarian Splits Set 3of3 40lbs x16/Leg Not Filmed: Banded Monster walks, Unilateral Leg ext/Leg Curl, Sumo Squats, Adductor and Abductor work Side note: @ dude in the back deadlifting, you’re not a powerlifter, your form is garbage, that isn’t a sumo deadlift, stop dropping inconsequential amounts of weight on the floor. In short kindly make your way to the nearest exit. Asswipe #sundayfunday #squat #splitsquat #fitness #lifestyle #boston #weightlifting #cardio #glutes #hamstring #quads #physique #bodybuilding #fitfam #iifym #fitspo #aesthetics #tempo #functionaltraining #gym #hypertrophy #workout #igers
💎SAY NO TO FAILURE💎 Success is a mind game. Having round the clock coaching & constant motivation is a reason why our clients have an unwavering determination to reach their goals. We could not be more proud of them!
My fitness journey started (poorly) on the left when I was 15 years old. I’ve made almost every beginners mistake in the book on the way, and now - at 20 years old I’m confident that I’ve gained a strong foundation of knowledge in the category of fitness. I’m by no means the most yolked or swole guy you’ll find on Instagram, but I do aim to provide legitimate knowledge to those following - whether it be nutrition or lifting related. Feel free to message me anytime with questions regarding anything whatsoever. Thank you for the support! Stats: Left: Current: Age: 15 Age: 20 Height: ~5’3” Height: 5’6” Weight: 188lbs Weight: ~145lbs BF %: Unknown BF %: ~13-14% • #fitness #motivation #fitnesstips #fattofit #fitnessjourney #lifting #fat #strengthtraining #hypertrophy #bodybuilding #gains #proudbutneversatisfied #alphalete #alphamindset
Smashing the incline bench alot more lately as my strength has been going up on these. Just like on flat bench press, the key is to stabilise the shoulder blades and lats. I ‘PUFF’ the chest out to help with this and engage my core throughout the movement. PB of 100kg/225lbs for 4 reps. This was also done after flat bench. Spotted by gym buddy @claira.natasha who if you havent noticed has some mean ass delts. #chestday #benchpress #bodybuilding #gains #gainsville #fitfam #fitnessjourney #fitness #personaltrainer #gymlife #gymtraining #gymhustle #fitnessprogress #hypertrophy #beastmode #fitspiration #thepump #everydayimhustlin #onthatgrind
New approach to training, specific to new goals. Not waiting until the new year to start, working towards them now. Excited to see where this new program takes me • Find something you genuinely enjoy doing and it will become apart of your lifestyle no matter what time of year it is✌🏼️ • Wearing @echt_apparel seamless legging range. • • • • #bodybuilding #figure #fitness #competitor #offseason #chasingdreams #cantstopwontstop #strengthtraining #progressiveoverload #hypertrophy #gym #gymmotivation #iifym #flexibledieting #icnqld #anb #inba #awnbs #powerlifting #motivation #fitspo #fitnessmodel #goals #goodlife #nike #lifestyle #opc #onpointcoaching #teambc
370 for 3x5. The goal was 5x5, but couldn’t quite make it. Still happy to hit a 5 rep PR for 3 sets. #mrfit
Goes to show that you don’t have to lift for hours a day to make progress! The first photo is from three months ago and the second from today! I lift heavily for each muscle group about once a week and have been doing HIIT at least once a week and I’ve made some progress! I’ve finally found what’s maintainable for me! I used to track macros and workout for more than an hour a day, but now I eat when I’m hungry, stop when I’m full, eat what I want in moderation and lift when my body feels good and take a break when I know my body isn’t recovering. It has taken me a lot of time to get where I am today, but I’ve finally to the point where I know what I enjoy and I stick to that! I enjoy feeling strong and if that means gaining a few pounds here or there I’m fine with it cause I’m not chasing a number I’m chasing a feeling!! Do what YOU enjoy! I’ve tried to like running long distances, but it just wasn’t sustainable for me! Lifting is what I have found great joy in and what has helped me compete with myself to come the best version of me that I can be!!! Please let me know if I can help you in reaching your goals!!! @allstarnutrition_wausau
Oly lifting today, started a new phase in which @simon_mccoy_weightlifting is clearly trying to kill me Temp up near 40 Celsius in this room Squat up to 170kg (first 5 sets in story) Power Snatch 70kg Clean 105kg for FUCKING 5s Snatch Pull 113kg Push Press 86kg #olympiclifting #weightlifting #powerlifting #powerlifter #crossfit #bodybuilding #hypertrophy #strongman #strongmantraining #strongmanconditioning #startingstrongman #startingstrength #jackedandtan #squateveryday #belessfat #volume #squats #skwaats #deepcheeks #clean #overhead #overheadpress #shoulders #shoulderpress
🤔 Is protein powder necessary for progress? . As many of you know, I work with clients that are not blessed with an abundance of time on their hands to prepare meals or even sit down for a meal. This is where protein powders come in handy. . Whether my clients goal is fat loss, muscle gain, or both, I like to advise they intake at least one shake per day to help hit their protein targets for the day. . 🏃🏼💨 Up early and on the go first thing? A quick 2 scoops on the go can help get a solid 40g of protein while keeping you satisfied for hours until you're able to sit down for your first meal. . SELECT Protein by @pescience is what I recommend to my clients. I like SELECT for it's awesome macros, taste, and mix of both whey + casein (helps keep you full for longer). . My clients just use code (current) at checkout to get 30% off their order. Try it out and see for yourself! . **All commissions made from my code are given to the @pencilsofpromise charity.
💪🏼💪🏼 Took the 45s for a ride earlier today. Excuse the faces and leaning it was like my 4th set 😂 Special thanks to @dillonharding_13 for calling me a lil bitch because I was questioning whether I should lift today. Haven’t gotten much rest lately so I really should focus on that while I’m on break from school, but I’m glad I went. ————————————————————————Song: blackbear - Gucci Linen (feat. 2 Chainz) ----------------------------------------------------Cut’s going pretty well but Christmas should prove a worthy foe to tracking. Just gonna eat intuitively when I encounter something I can’t track and limit myself to like 20 cookies a day. ---------------------------------------------------- Officially joined a new gym back home and I’ve had a great experience so far. Quality equipment and pretty good hours. It’s basically always empty too so I haven’t had to wait for anything yet. ————————————————————— #lifting #weightlifting #physique #aesthetics #bodybuilding #aesthetic #instafit #workout #mensphysique #fitspo #hypertrophy #fit #fitfam #flexibledieting #iifym #gains #muscle #protein #bulking #cutting #curls #biceps #triceps #vtaper #arms #teenbodybuilding #curls4thegirls
A little bicep work after back is a great combo if you feel your biceps are lacking.. if you feel anybody part is lacking just hit it twice a week, that's what @schwarzenegger said! #maxmusclesantacruz #lifting #sundayvibes #gym #fitnessmotivation #consistency #hammercurl #inclinecurls
#Repost from @heynickmitchell ・・・ What if I told you that I’ve a brand new book ready for pre-order on Amazon, that fills a gap I think is desperately needed, all about the fundamentals of intelligent program design for hypertrophy (muscles building) workouts? ——————————————————— What if I told you that just by pre-ordering you’d be in with a chance of winning a fully year of FREE online coaching from UP?!—————————————————- Check out the link in my bio, I honestly think that if you follow me this will be a book that will benefit you. ——————————————————— #hypertrophy #musclebuilding #bodybuilding #weighttraining #nickmitchell #upfitness #losangeles #fitnessbook #personaltrainer #personaltraining
What you see on these ladies’ faces is the look of well-earned, peachy satisfaction after a BFC Booty Class... What you do not see is the sweat equity they put in to get there: • 10 minutes of full body opening, energizing, and connecting via self-myofascial release and dynamic movement •35minutes of moving, grooving, toning, and owning their bodies • 5-10 minutes of metabolic conditioning that torched any gas left in their legs and lungs •5-10 minutes of active stretching and diaphragmatic breathing AMPT classes are intelligently-programmed to allow you to shape your mind and lift your spirit while physically, carving your desired physique, building a durable body, and creating functional fitness is my style. In short “, achieving swoleness thru wholeness.” In this Booty Class, functional movements utilized included: -Squats -Lunges -Hinges/Deadlifts All to future-proof your body against injury, especially of the back. By learning proper hip flexion and extension in the gym, en route to building a strong posterior chain, your everyday movement outside of the gym—in activities such as lifting up the laundry basket, groceries, kids, or tying your shoes, will be much less dangerous and much more of an opportunity to flex your booty gains. New classes open now. Contact me if you’d like to train!
- Are you doing 5x10 or something? - Yup. - Don't pass out. #sumsitallup #pukecicles