#naturalbodybuilding

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Throwback of the Minnesota Mayhem Natural Bodybuilding Championships...an experience so surreal it blurs the lines between a dream & reality.

Throwback of the Minnesota Mayhem Natural Bodybuilding Championships...an experience so surreal it blurs the lines between a dream & reality. - 2 minutes ago

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All I want for christmas is GAINZ 💪🏼💪🏼💪🏼!!! Santa be like...no lift no gift 🎁🏋️‍♀️☝🏼😜 #keepinitnatty
#eatsleepliftrepeat
#offseason
#aintnothingbutapeanut
#fuelyourmusclesright
#iifym 
#flexibledieting
#leanbulking
#christmasgainz
#christmasbulkingtime 
#postcompetitiongainz 
#bodybuildinglifestyle 
#naturalbodybuilder 
#naturalbodybuilding
#gnbf
#naturalathlete
#proudtobenatty 
#strongdaddy
#liftheavy
#gaspambassador 
#officialgasp 
@officialgasp 
#semperathleta 
#semperathletacom

All I want for christmas is GAINZ 💪🏼💪🏼💪🏼!!! Santa be like...no lift no gift 🎁🏋️‍♀️☝🏼😜 #keepinitnatty #eatsleepliftrepeat #offseason #aintnothingbutapeanut #fuelyourmusclesright #iifym #flexibledieting #leanbulking #christmasgainz #christmasbulkingtime #postcompetitiongainz #bodybuildinglifestyle #naturalbodybuilder #naturalbodybuilding #gnbf #naturalathlete #proudtobenatty #strongdaddy #liftheavy #gaspambassador #officialgasp @officialgasp #semperathleta #semperathletacom - 3 minutes ago

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185x2x8( singole ogni 30 sec)
La cosa curiosa è che questo peso 2 anni fa era il mio massimale. Da quando ho iniziato a seguire la scuola di culturismo naturale spagnolo i miei massimali sono schizzati in 2 anni chissà quest' anno cosa uscirà!!! La progressione dei carichi è la cosa più importante ricordatevelo🔥
DEADLIFT
2017/2018 185
2018/2019 200
2019/2020 ??? #homegymlife #homegyms
 #bodybuilding #powerlifting #powerbuilding #power #escueladeculturismonaturalrobertoamorosi #naturalbodybuilding #natural #coachingonline #coaching #healtylifestyle #healthylife #healtyfood #panca #stacchi #squat #fondamentali #squatsquatsquat #squatchallenge #noexcuses #workout #burn #burningman #wnbf #bull #bunker #holebunker

185x2x8( singole ogni 30 sec) La cosa curiosa è che questo peso 2 anni fa era il mio massimale. Da quando ho iniziato a seguire la scuola di culturismo naturale spagnolo i miei massimali sono schizzati in 2 anni chissà quest' anno cosa uscirà!!! La progressione dei carichi è la cosa più importante ricordatevelo🔥 DEADLIFT 2017/2018 185 2018/2019 200 2019/2020 ??? #homegymlife #homegyms #bodybuilding #powerlifting #powerbuilding #power #escueladeculturismonaturalrobertoamorosi #naturalbodybuilding #natural #coachingonline #coaching #healtylifestyle #healthylife #healtyfood #panca #stacchi #squat #fondamentali #squatsquatsquat #squatchallenge #noexcuses #workout #burn #burningman #wnbf #bull #bunker #holebunker - 3 minutes ago

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Return at #gym #oldschool #naturalbodybuilding #lifefitness

Return at #gym #oldschool #naturalbodybuilding #lifefitness - 4 minutes ago

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Posing Client Mihi has already started Posing Sessions for next Season!! This is commitment!  Doesn’t matter if the comp is next year, or if it’s Xmas or “that time of the year” - commitments should never be out aside due to parties or food!  Love it!  That’s my kinda girl 👏🏽😎!!
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#commitment #fit #fitness #naturalbodybuilding #personaltrainer #mealprep #cleaneating #health #motivation #stayingontrack #virginactivefitpro #womenempowerment #wearestrongertogether #commitment #fitspo #proudcoach #nutritioncoach

Posing Client Mihi has already started Posing Sessions for next Season!! This is commitment! Doesn’t matter if the comp is next year, or if it’s Xmas or “that time of the year” - commitments should never be out aside due to parties or food! Love it! That’s my kinda girl 👏🏽😎!! . . #commitment #fit #fitness #naturalbodybuilding #personaltrainer #mealprep #cleaneating #health #motivation #stayingontrack #virginactivefitpro #womenempowerment #wearestrongertogether #commitment #fitspo #proudcoach #nutritioncoach - 7 minutes ago

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Where are you on the Investment continuum?⁣
⁣
The first question to ask yourself at the start of an Investment phase is ‘what do you want?’⁣
⁣
Having come a long way from the start of your journey, it’s important to spend time thinking about how you plan to upgrade yourself to 2.0.⁣
⁣
There’s typically two ways to approach this that falls on a continuum:⁣
⁣
1) The Lifestyle Solution⁣
This is about refining and continuing to build your structure, strategy and systems so that you can stay in shape year round. It’s learning how to ‘maintain easier’, which is a goal in itself, and requires a big shift in behaviour patterns, identity and mindset.⁣
⁣
2) The Muscle Builder⁣
⁣
This is all about making drastic improvements to your physique through setting personal records on the food plate and in the weight room, embracing some extra ‘fluff’ in the process, and laying down a bigger foundation.⁣
⁣
If you’ve hit your Checkpoint and navigated through Consolidation, it’s likely you can resonate with both. Both are inevitably linked and feed off each other, and the majority of you will find yourself in the middle. You want to make improvements to your physique while also refining your lifestyle solutions. ⁣
⁣
How you fall on this continuum will depend on your psychology, background and long-term goal.⁣
⁣
To read examples of how these factors may determine your Investment Phase strategy, check out the article linked in our below and be sure to check out today’s podcast of #RNTFitnessRadio, which is all about this phase!⁣
⁣
https://www.rntfitness.co.uk/investment-phase/⁣

Where are you on the Investment continuum?⁣ ⁣ The first question to ask yourself at the start of an Investment phase is ‘what do you want?’⁣ ⁣ Having come a long way from the start of your journey, it’s important to spend time thinking about how you plan to upgrade yourself to 2.0.⁣ ⁣ There’s typically two ways to approach this that falls on a continuum:⁣ ⁣ 1) The Lifestyle Solution⁣ This is about refining and continuing to build your structure, strategy and systems so that you can stay in shape year round. It’s learning how to ‘maintain easier’, which is a goal in itself, and requires a big shift in behaviour patterns, identity and mindset.⁣ ⁣ 2) The Muscle Builder⁣ ⁣ This is all about making drastic improvements to your physique through setting personal records on the food plate and in the weight room, embracing some extra ‘fluff’ in the process, and laying down a bigger foundation.⁣ ⁣ If you’ve hit your Checkpoint and navigated through Consolidation, it’s likely you can resonate with both. Both are inevitably linked and feed off each other, and the majority of you will find yourself in the middle. You want to make improvements to your physique while also refining your lifestyle solutions. ⁣ ⁣ How you fall on this continuum will depend on your psychology, background and long-term goal.⁣ ⁣ To read examples of how these factors may determine your Investment Phase strategy, check out the article linked in our below and be sure to check out today’s podcast of #RNTFitnessRadio , which is all about this phase!⁣ ⁣ https://www.rntfitness.co.uk/investment-phase/⁣ - 9 minutes ago

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280kg (617lb) rack pulls for nath today from just below the knee after some time off... Followed by some 260 banded .
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#flex #naturalbodybuilding #grow #fitnessmotivation #likeforfollow #likeforlikes #gym #fitness #fit #training #exercise #motivation #healthy  #diet #athlete #bodybuilder #bodybuilding #aesthetics  #model  #FitFam #FitLife #Fitness  #FitnessAddict #raw #fitness

280kg (617lb) rack pulls for nath today from just below the knee after some time off... Followed by some 260 banded . . . . . . . . . . #flex #naturalbodybuilding #grow #fitnessmotivation #likeforfollow #likeforlikes #gym #fitness #fit #training #exercise #motivation #healthy #diet #athlete #bodybuilder #bodybuilding #aesthetics #model #FitFam #FitLife #Fitness #FitnessAddict #raw #fitness - 10 minutes ago

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2008>>>2018. I don’t give a shit how bad you want progress “right now”. Your true level of motivation exposes itself in 6 months, 2 years, 10 years, 15 years. Do you still want it as badly as you do now? Only time will tell how bad you really want something, and most don’t want it as much as they think.

2008>>>2018. I don’t give a shit how bad you want progress “right now”. Your true level of motivation exposes itself in 6 months, 2 years, 10 years, 15 years. Do you still want it as badly as you do now? Only time will tell how bad you really want something, and most don’t want it as much as they think. - 12 minutes ago

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Back Staples
4/6 exercises shown from yesterday’s back training 👉🏼👇🏼
Top Set Training, chasing intensity and quality.
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A1: Chest Supported T-Bar
- 1x5 + drop
B1: Chest Supported DB Row (pronated)
- 1x5-7 top set
C1: Lat Pull Down (myo reps)
- 1 top set 10-12 + myo reps
D1: Pullover Variation
- 1 top set, 10-12 reps + partials from stretch to failure
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These 4 exercises are a great back workout within itself if you’re pressed for time.
Focus on improving set quality one way or another
(form, tempo, weight, reps)
As many as possible ideally, however it doesn’t always work that way. #onward
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#backday #fitness #bodybuilding #naturalbodybuilding #coaching #training

Back Staples 4/6 exercises shown from yesterday’s back training 👉🏼👇🏼 Top Set Training, chasing intensity and quality. . A1: Chest Supported T-Bar - 1x5 + drop B1: Chest Supported DB Row (pronated) - 1x5-7 top set C1: Lat Pull Down (myo reps) - 1 top set 10-12 + myo reps D1: Pullover Variation - 1 top set, 10-12 reps + partials from stretch to failure . These 4 exercises are a great back workout within itself if you’re pressed for time. Focus on improving set quality one way or another (form, tempo, weight, reps) As many as possible ideally, however it doesn’t always work that way. #onward . #backday #fitness #bodybuilding #naturalbodybuilding #coaching #training - 12 minutes ago

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#405x1 #365x3 #thankyou #fitfam @zack_erdner23 @derrekgazdik #naturalbodybuilding #loveyourself #gratitude #positivevibes #deadlift #gymmotivation #fitnessmotivation #yoga #bodybuilding #bikini #smile #love #fitnessaddict #goodvibes #be #singersongwriter #ripped #shredded

#405x1 #365x3 #thankyou #fitfam @zack_erdner23 @derrekgazdik #naturalbodybuilding #loveyourself #gratitude #positivevibes #deadlift #gymmotivation #fitnessmotivation #yoga #bodybuilding #bikini #smile #love #fitnessaddict #goodvibes #be #singersongwriter #ripped #shredded - 14 minutes ago

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12 weeks no cardio (4 to go) 🙌🏻
#offseason #bulkingseason #gains 
#naturalbodybuilding #physique 
#weightlifting #weightgainjourney 
#fitness #fitnessmotivation #thick #muscle #aesthetic #shoulderday 
#nutrition #sportsnutrition #feedme 
#heavylifting #oldguys #dadbod 🎥 @jlefko12

12 weeks no cardio (4 to go) 🙌🏻 #offseason #bulkingseason #gains #naturalbodybuilding #physique #weightlifting #weightgainjourney #fitness #fitnessmotivation #thick #muscle #aesthetic #shoulderday #nutrition #sportsnutrition #feedme #heavylifting #oldguys #dadbod 🎥 @jlefko12 - 16 minutes ago

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so many opinions

building a physique? “oh must be nice to have good genetics”
staying healthy? “wow she can’t just live a little”
gained weight? “now she needs to go on a diet”
educating people on social media? “that’s stupid”
starting a business? “that won’t last long”
not succeeding? “I told you so”

people aren’t willing to step out of their comfort zones, and once they see somebody else do it, they get angry. it’s even easier to talk behind a screen.

but the negativity is only fueling my fire. 
while they’re out partying every night, I’m taking care of my health. 
while they’re sleeping in every morning, I’m up and working. 
while they’re laughing at me, I’m helping other women.

in the future, while they’re miserable in their entry level jobs, I will be laughing at them.
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#gymlife #cleaneating #bodytransformation #fitnessgoals #healthychoices #trainhard #sixpack #igfit #arms #legday #bigbench #powerbuilding #healthandfitness #getstrong #gymlifestyle #healthier #absworkout #naturalbodybuilding #fitnessforlife #healthychoice #vqfit #personaltrainingstudio #overheadpress #gymgoals #getfitstayfit #juststrongambassador #abscheck #gluteday

so many opinions building a physique? “oh must be nice to have good genetics” staying healthy? “wow she can’t just live a little” gained weight? “now she needs to go on a diet” educating people on social media? “that’s stupid” starting a business? “that won’t last long” not succeeding? “I told you so” people aren’t willing to step out of their comfort zones, and once they see somebody else do it, they get angry. it’s even easier to talk behind a screen. but the negativity is only fueling my fire. while they’re out partying every night, I’m taking care of my health. while they’re sleeping in every morning, I’m up and working. while they’re laughing at me, I’m helping other women. in the future, while they’re miserable in their entry level jobs, I will be laughing at them. . . . . . #gymlife #cleaneating #bodytransformation #fitnessgoals #healthychoices #trainhard #sixpack #igfit #arms #legday #bigbench #powerbuilding #healthandfitness #getstrong #gymlifestyle #healthier #absworkout #naturalbodybuilding #fitnessforlife #healthychoice #vqfit #personaltrainingstudio #overheadpress #gymgoals #getfitstayfit #juststrongambassador #abscheck #gluteday - 20 minutes ago

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Damm. I'm running out of room on this leg press...😲
#18Plates #CalfRaise #mi40nation #Gains #NaturalBodybuilding #WeightsBeforeDates

Damm. I'm running out of room on this leg press...😲 #18Plates #CalfRaise #mi40nation #Gains #NaturalBodybuilding #WeightsBeforeDates - 20 minutes ago

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Training has been 🔥🔥🔥 lately. This week set an all time PR for high bar squats of 495 x 4 (easy) and an all time half board PR of 345 x 5 on bench!⁣
⁣
High bar squats are very challenging for me as have long femurs and it’s very difficult for me not to fold over in the bottom of the squat. Typically my high bar is 15-18% below my low bar squat so hitting this weight bodes VERY well for my low bar competition squat and high bar doesn’t appear to be beating me up as much. ⁣
⁣
Bench has been going well. When I’m not close to competition I alternate pressing from boards and dumbbell pressing. When I do too much competition bench pressing I have a tendency to aggravate my left pec. By just putting 1/2-1 board on the bar, it takes away the pain. Additionally, my sticking point is not off the chest but a few inches off, so whatever I can board press from this level translates 100% lb for lb to my competition bench press in my experience. In order to prevent my pecs from loosing their flexibility I also do the dumbbell presses so they don’t get too tight. This also does not aggravate my pec. ⁣
⁣
I decided to bypass prepping for the @arnoldsports meet because every time I’ve tried to do that meet after nationals I’ve gotten injured. My next targeted meet is the Europa Orlando. Looking forward to putting in a big total and qualifying for nationals in 2020. Let’s go!⁣
⁣
To get in on the pre-sale of our newest ebook on reverse dieting, click the link in my bio!

Training has been 🔥🔥🔥 lately. This week set an all time PR for high bar squats of 495 x 4 (easy) and an all time half board PR of 345 x 5 on bench!⁣ ⁣ High bar squats are very challenging for me as have long femurs and it’s very difficult for me not to fold over in the bottom of the squat. Typically my high bar is 15-18% below my low bar squat so hitting this weight bodes VERY well for my low bar competition squat and high bar doesn’t appear to be beating me up as much. ⁣ ⁣ Bench has been going well. When I’m not close to competition I alternate pressing from boards and dumbbell pressing. When I do too much competition bench pressing I have a tendency to aggravate my left pec. By just putting 1/2-1 board on the bar, it takes away the pain. Additionally, my sticking point is not off the chest but a few inches off, so whatever I can board press from this level translates 100% lb for lb to my competition bench press in my experience. In order to prevent my pecs from loosing their flexibility I also do the dumbbell presses so they don’t get too tight. This also does not aggravate my pec. ⁣ ⁣ I decided to bypass prepping for the @arnoldsports meet because every time I’ve tried to do that meet after nationals I’ve gotten injured. My next targeted meet is the Europa Orlando. Looking forward to putting in a big total and qualifying for nationals in 2020. Let’s go!⁣ ⁣ To get in on the pre-sale of our newest ebook on reverse dieting, click the link in my bio! - 22 minutes ago

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RELATIVE INTENSITÄTEN
⠀
Letzter Mikrozyklus des ersten Mesos Post Prep. Alles neue Übungen. Alle 0-1RIR.
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Im Training mit relativen Intensitäten zu arbeiten, ist, wenn RICHTIG ANGEWANDT, extrem sinnig und kann in besserem Momentum und somit langfristigem Progress, weniger hohem Verletzungsrisiko und mehr Trainingsstimulus sorgen. Intelligentes Programming  beinhaltet an der richtigen Stelle beide Enden des für Hypertrophie relevanten Spektrums, somit 3-4RIR, aber eben auch 0-1RIR.
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RIR richtig anzuwenden, dauert allerdings, wenn man damit noch nie gearbeitet hat meist einige Monate.
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Die Prep hat mich gelehrt auch unter extremen Umständen wirklich hart zu trainieren. Dieser Skill wird meinen Progress in der Improvement Season sehr zu Gute kommen.
⠀
Strebt danach, diesen Skill kontinuierlich zu verbessern, überdenkt es aber auch nicht und tut einfach euer bestes. Regelmäßig filmen und mit eurem subjektivem Empfinden abgleichen. Immer besser werden. Lernen und Erfahrungen machen. Langfristig somit WIRKLICH akkurat einschätzen.
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Lernt, wo ihr dazu tendiert zu früh aufzuhören und/oder, wo ihr zu hart pusht. Dies ist stark abhängig von der jeweiligen Muskelgruppe und Übung.
⠀
Eure letzte Rep sollte sich abgesehen von der konzentrischen Geschwindigkeit nicht signifikant von der ersten unterscheiden. In den meisten Fällen zumindest.
⠀
Die Rationale für kontrolliertes Momentum bei Übungen, die je mehr der Muskel ermüdet, sehr schwer in eine maximal verkürzte Position zu bekommen sind, besteht.
⠀
Ihr solltet aber definitiv technisches und nicht konzentrisches Muskelversagen als 0RIR Proxy nutzen, wenn es um komplexe Bewegungen mit höherem Verletzungsrisiko geht.
⠀
Seid ihr am Anfang des Zyklus, bleibt evtl. etwas konservativer, um euch nicht das Momentum zu nehmen. Spät im Zyklus, wenn 0-1RIR anstehen und ihr euch unsicher seid, ob ihr mehr machen könnt: Probiert es! Sicheres Setting vorausgesetzt. Daraus dann lernen und adaptieren.
⠀
Seid euch auch bewusst, dass es einfacher wird akkurat einzuschätzen, je näher ihr dem Muskelversagen kommt und je niedriger die angepeilte WDH-Zahl ist. Gerade bei Sätzen mit vielen WDH und mehr RIR wichtig.

RELATIVE INTENSITÄTEN ⠀ Letzter Mikrozyklus des ersten Mesos Post Prep. Alles neue Übungen. Alle 0-1RIR. ⠀ Im Training mit relativen Intensitäten zu arbeiten, ist, wenn RICHTIG ANGEWANDT, extrem sinnig und kann in besserem Momentum und somit langfristigem Progress, weniger hohem Verletzungsrisiko und mehr Trainingsstimulus sorgen. Intelligentes Programming beinhaltet an der richtigen Stelle beide Enden des für Hypertrophie relevanten Spektrums, somit 3-4RIR, aber eben auch 0-1RIR. ⠀ RIR richtig anzuwenden, dauert allerdings, wenn man damit noch nie gearbeitet hat meist einige Monate. ⠀ Die Prep hat mich gelehrt auch unter extremen Umständen wirklich hart zu trainieren. Dieser Skill wird meinen Progress in der Improvement Season sehr zu Gute kommen. ⠀ Strebt danach, diesen Skill kontinuierlich zu verbessern, überdenkt es aber auch nicht und tut einfach euer bestes. Regelmäßig filmen und mit eurem subjektivem Empfinden abgleichen. Immer besser werden. Lernen und Erfahrungen machen. Langfristig somit WIRKLICH akkurat einschätzen. ⠀ Lernt, wo ihr dazu tendiert zu früh aufzuhören und/oder, wo ihr zu hart pusht. Dies ist stark abhängig von der jeweiligen Muskelgruppe und Übung. ⠀ Eure letzte Rep sollte sich abgesehen von der konzentrischen Geschwindigkeit nicht signifikant von der ersten unterscheiden. In den meisten Fällen zumindest. ⠀ Die Rationale für kontrolliertes Momentum bei Übungen, die je mehr der Muskel ermüdet, sehr schwer in eine maximal verkürzte Position zu bekommen sind, besteht. ⠀ Ihr solltet aber definitiv technisches und nicht konzentrisches Muskelversagen als 0RIR Proxy nutzen, wenn es um komplexe Bewegungen mit höherem Verletzungsrisiko geht. ⠀ Seid ihr am Anfang des Zyklus, bleibt evtl. etwas konservativer, um euch nicht das Momentum zu nehmen. Spät im Zyklus, wenn 0-1RIR anstehen und ihr euch unsicher seid, ob ihr mehr machen könnt: Probiert es! Sicheres Setting vorausgesetzt. Daraus dann lernen und adaptieren. ⠀ Seid euch auch bewusst, dass es einfacher wird akkurat einzuschätzen, je näher ihr dem Muskelversagen kommt und je niedriger die angepeilte WDH-Zahl ist. Gerade bei Sätzen mit vielen WDH und mehr RIR wichtig. - 25 minutes ago

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Ready for the war zone💯 
@icn_czech 6.6.2020 PLZEŇ 💪🏼
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#classic #classicphysique #physique #bodybuilding #naturalbodybuilding #aesthetic #gym #gymtime #fit #fitness #motivation #fitnessmotivation #2020 #icn #icnczech #icnworld

Ready for the war zone💯 @icn_czech 6.6.2020 PLZEŇ 💪🏼 . . . #classic #classicphysique #physique #bodybuilding #naturalbodybuilding #aesthetic #gym #gymtime #fit #fitness #motivation #fitnessmotivation #2020 #icn #icnczech #icnworld - 25 minutes ago

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AnYtHiNg Is PoSslbLe If YoU aRe TrUIY COMMITED bUt ArE yOu TRUIY cOmMiTeD?
____________________________________________

#naturalbodybuilding#isymfs#gymaddict#workouttime#focused#morethanmuscle#nutrition#protein#food#grindallday#discipline#believetoachieve#gymlife#fitnesslifestyle

AnYtHiNg Is PoSslbLe If YoU aRe TrUIY COMMITED bUt ArE yOu TRUIY cOmMiTeD? ____________________________________________ #naturalbodybuilding #isymfs #gymaddict #workouttime #focused #morethanmuscle #nutrition #protein #food #grindallday #discipline #believetoachieve #gymlife #fitnesslifestyle - 26 minutes ago

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FREE SHIPPING plus 10% OFF on WRAPS and SLEEVES...
•
SHOP 👉🏻www.IRONREBEL.com
FORGE YOUR OWN PATH

FREE SHIPPING plus 10% OFF on WRAPS and SLEEVES... • SHOP 👉🏻www.IRONREBEL.com FORGE YOUR OWN PATH - 28 minutes ago

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OFF SEASON “MUST DO’S”💪!
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The goal on everyone's off season, is to gain as much muscle as possible, with the fewest fat gains.
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💪The ultimate goal, is to have more muscle mass next time on stage and present a better version of ourselves.
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But how can we achieve this?
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✅The most important thing, is to keep PROGRESSING IN THE GYM, on every rep range, especially on the 6+ reps.
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Why?
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🔴Because on lower reps, we may have progression coming from neural adaptations, when on 6+ reps, it’s kinda certain that we have muscle gains.
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So, aim to beat your previous numbers on every training session!
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✅Next, we should be in a CALORIC SURPLUS. Even a small one.
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While a big surplus may be counterproductive in terms of the muscle/fat gains ratio, a surplus is required to be in an optimal environment to gain muscles.
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🔴Of course we can gain muscles in maintenance or even in a deficit, HOWEVER, it’s not optimal and it can’t be forever.
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So, aim to have even a small caloric surplus.
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✅Then, we have PROTEIN. A caloric surplus alone isn’t enough. An adequate amount of protein is necessary to build new muscles. Research AND practical application is kinda broad here.
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Aim to have AT LEAST 1.8-2gr/kg of BW (0.9-1gr/lbs).
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🔴To be honest, my personal recommendation is for more protein, around 2,5-3gr/kg (1.2-1.4gr/lbs), but the above numbers can still do the work.
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✅Let’s move on to SLEEP.
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Sleep is crucial on every phase. I mean CRUCIAL!
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Aim to have 7-9 hours per day (night), and try to keep the schedule stable, because of circadian rhythms.
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✅And last but not least, we have PATIENCE!
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🔴No one natural athlete has built a significant amount of muscles in a SHORT period of time.
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So be consistent and have patience!
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These are some basic off season “do’s”.
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What’s your thoughts? How do you approach off season?
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#SBScoaching
#OffSeason
#GetBigger

OFF SEASON “MUST DO’S”💪! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The goal on everyone's off season, is to gain as much muscle as possible, with the fewest fat gains. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 💪The ultimate goal, is to have more muscle mass next time on stage and present a better version of ourselves. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ But how can we achieve this? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✅The most important thing, is to keep PROGRESSING IN THE GYM, on every rep range, especially on the 6+ reps. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Why? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔴Because on lower reps, we may have progression coming from neural adaptations, when on 6+ reps, it’s kinda certain that we have muscle gains. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So, aim to beat your previous numbers on every training session! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✅Next, we should be in a CALORIC SURPLUS. Even a small one. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ While a big surplus may be counterproductive in terms of the muscle/fat gains ratio, a surplus is required to be in an optimal environment to gain muscles. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔴Of course we can gain muscles in maintenance or even in a deficit, HOWEVER, it’s not optimal and it can’t be forever. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So, aim to have even a small caloric surplus. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✅Then, we have PROTEIN. A caloric surplus alone isn’t enough. An adequate amount of protein is necessary to build new muscles. Research AND practical application is kinda broad here. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Aim to have AT LEAST 1.8-2gr/kg of BW (0.9-1gr/lbs). ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔴To be honest, my personal recommendation is for more protein, around 2,5-3gr/kg (1.2-1.4gr/lbs), but the above numbers can still do the work. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✅Let’s move on to SLEEP. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Sleep is crucial on every phase. I mean CRUCIAL! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Aim to have 7-9 hours per day (night), and try to keep the schedule stable, because of circadian rhythms. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✅And last but not least, we have PATIENCE! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔴No one natural athlete has built a significant amount of muscles in a SHORT period of time. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So be consistent and have patience! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ These are some basic off season “do’s”. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ What’s your thoughts? How do you approach off season? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #SBScoaching #OffSeason #GetBigger - 28 minutes ago

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Bring deinen Rücken auf ein neues Level! Part 2!

5️⃣Schwung
Versuche den Schwung bei deiner Übungsausführung so gering wie möglich zu halten. Nutz ihn nicht, um dadurch mehr Gewicht bewegen zu können!

6️⃣Pre-Activation
Implementiere vor deinen Compound Lifts 2-3 „leichte“ Sätze Pullovers, um gezielt deine Rückenmuskulatur anzusteuern und zu aktivieren! In den meisten Fällen wird deine Performance nicht darunter leiden sondern im Gegenteil eher besser (kein Muskelversagen vorausgesetzt). ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 7️⃣Unilateral
Hast Du Probleme deinen Latissimus gezielt anzusteuern? Dann führe deine Übungen doch mal unilateral aus! Vorteile? Du hast es dadurch einfacher dich auf die Technik zu konzentrieren und Du kannst deutlich mehr in den Strech gehen -> größere ROM. Zudem kannst Du kannst dich deutlich mehr in die Lateralflexion (Neigung zur Seite) begeben und damit einen weitere Funktion des Latissimus ausnutzen!

8️⃣Schrägbank
Rudervarianten mit Hilfe der Schrägbank sind ein deutlich leichteres Movement als reine horizontale Bodyweight Rudervarianten (Pendlay Rows, Bent Over Rows). Durch die Schrägbank reduzierst Du den benötigten Arbeitsaufwand und Du kannst dich voll und ganz auf das Erlernen der richtigen Technik fokussieren. Hast Du die richtige Technik erlernt, ist es an der Zeit Kraft aufzubauen und Deinen Progress zu forcieren.

9️⃣Ähnliche Movements
Dann implementiere Übungen mit ähnlichen Movement Pattern. Diese erlauben Dir extra Volumen zu einem ähnlichen Stimulus zu generieren. Du kannst dein Movement in einer höheren Wiederholungszahl fortsetzen, bei einer sehr ähnlichen Range of Motion! Stagnieren deine Pull-Ups? Dann implementiere zusätzlich Lat Pulldowns. Pulls-Ups + Pulldowns = Top Ergebnis.

Ich hoffe die Tipps haben Dir gefallen und Du kannst den ein oder anderen Tipp in deinem Training umsetzten❓

#fitone #johnreedfitness #fitx #mcfit #cleverfit #nuernberg #fitfam #fitfamgermany #fitnessgermany #fitfamde #kraftsport #muskelaufbau #muskeln #bizeps #fettabbau #flexibledieting #flexibleseating #trainieren #lats #keineausrede #naturalbodybuilding #derwilleindir #machdichwahr #vonnichtskommtnichts #rückentraining

Bring deinen Rücken auf ein neues Level! Part 2! 5️⃣Schwung Versuche den Schwung bei deiner Übungsausführung so gering wie möglich zu halten. Nutz ihn nicht, um dadurch mehr Gewicht bewegen zu können! 6️⃣Pre-Activation Implementiere vor deinen Compound Lifts 2-3 „leichte“ Sätze Pullovers, um gezielt deine Rückenmuskulatur anzusteuern und zu aktivieren! In den meisten Fällen wird deine Performance nicht darunter leiden sondern im Gegenteil eher besser (kein Muskelversagen vorausgesetzt). ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 7️⃣Unilateral Hast Du Probleme deinen Latissimus gezielt anzusteuern? Dann führe deine Übungen doch mal unilateral aus! Vorteile? Du hast es dadurch einfacher dich auf die Technik zu konzentrieren und Du kannst deutlich mehr in den Strech gehen -> größere ROM. Zudem kannst Du kannst dich deutlich mehr in die Lateralflexion (Neigung zur Seite) begeben und damit einen weitere Funktion des Latissimus ausnutzen! 8️⃣Schrägbank Rudervarianten mit Hilfe der Schrägbank sind ein deutlich leichteres Movement als reine horizontale Bodyweight Rudervarianten (Pendlay Rows, Bent Over Rows). Durch die Schrägbank reduzierst Du den benötigten Arbeitsaufwand und Du kannst dich voll und ganz auf das Erlernen der richtigen Technik fokussieren. Hast Du die richtige Technik erlernt, ist es an der Zeit Kraft aufzubauen und Deinen Progress zu forcieren. 9️⃣Ähnliche Movements Dann implementiere Übungen mit ähnlichen Movement Pattern. Diese erlauben Dir extra Volumen zu einem ähnlichen Stimulus zu generieren. Du kannst dein Movement in einer höheren Wiederholungszahl fortsetzen, bei einer sehr ähnlichen Range of Motion! Stagnieren deine Pull-Ups? Dann implementiere zusätzlich Lat Pulldowns. Pulls-Ups + Pulldowns = Top Ergebnis. Ich hoffe die Tipps haben Dir gefallen und Du kannst den ein oder anderen Tipp in deinem Training umsetzten❓ #fitone #johnreedfitness #fitx #mcfit #cleverfit #nuernberg #fitfam #fitfamgermany #fitnessgermany #fitfamde #kraftsport #muskelaufbau #muskeln #bizeps #fettabbau #flexibledieting #flexibleseating #trainieren #lats #keineausrede #naturalbodybuilding #derwilleindir #machdichwahr #vonnichtskommtnichts #rückentraining - 30 minutes ago

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