@ejharbs showing that we place a big emphasis on getting stronger at SOS
Although body composition is often the primary goal, don’t neglect getting stronger
There are many benefits to fat loss and hypertrophy when you’re stronger and we will discuss these tomorrow
Here is Emma squatting 115kg In a High Bar Back Squat 💪
[OUR PURPOSE] is to offer the most effective personal training and group class experience in London
Our ethos is to deliver science-led training with impeccable consistency and attention to detail
Our training team are at the forefront of knowledge in movement mechanics, injury rehab and performance training
Personal training sessions at OPUS are of the highest quality, with a team of trainers who are dedicated to understanding your goals, and setting out a clear path to get you there
Our classes are dynamic, engaging and high in energy. With a maximum of 9 clients per class, we’re able to promise that each client is given the care and attention necessary to get the most out of the experience
Spread across three purpose-built studios within the Pall Mall Deposit which are flooded with natural daylight, we have created the perfect environment for you to take your training to the next level
MANCHMAL ist es schwer... MANCHMAL ist es leicht... wichtig ist das Ziel im Auge zu behalten‼️(Anzeige)
⚠️⚠️⚠️⚠️⚠️⚠️⚠️⚠️⚠️⚠️⚠️⚠️⚠️⚠️⚠️⚠️⚠️⚠️ Alle sind hoch motiviert im Januar und wollen ihre Vorsätze jetzt so schnell wie möglich umsetzen! Aber was war die Monate davor? All die Wochen die verstrichen sind, in denen man/Frau sich gedacht hat, im neuen Jahr wird alles anders! Dann geht es los🙋🏻♀️‼️
Die Frage ist nicht was hast du heute falsch gemacht hast, oder ob du gestern undiszipliniert warst... sondern WAS hast du an vielen anderen Tagen gemacht❓❓❓
Das große Ganze solltest du im Blick behalten und ich spreche hier von Jahren, Jahrzehnten! Wie konstant bist du dran geblieben trotz Höhen und Tiefen!? Darauf kommt es an! Und wir können uns vergleichen und uns fertig machen weil wir nicht so gut, so schön, so stark sind wie Andere.... aber darauf kommt es ja nicht an! ::::::::::::::
⚠️ES ZÄHLT NUR WAS DU WILLST - ⚠️ES ZÄHLT NUR WER DU BIST - ⚠️ES ZÄHLT NUR WER DU SEIN WILLST‼️ Also bleib bei dir 💕
💯Coaching @hanspeter.fassbender 💯Supps @officialbodylab24 💯Gym @flexxfitness
A solid shoulders, bench, & arms workout!!! What a good Saturday lift!🤪 Put in work, get it done, & always work on your goals!☝🏽💕 even on weekends I still put in work, no excuses!💯👊🏽 deloading starting tomorrow until next weekend, it’s okay I got this!🙃😓 I deload every 4-6 weeks lol😆
115x3x5 & 135x3x1-2
ss w/Larson bench
Destiny Fulfilled: SSL Athlete and Staten Island’s 🗽own Sir Marcus Browne (@mbrowne718) becomes the borough’s 1st World Champion in a win by unanimous decision against Badou Jack in the WBC 🥊light heavyweight title bout!
4 5417 minutes ago
Set your goals, make a plan then work your plan. If you are up to big things then you need a coach. 🏋🏽♀️🏋🏽♀️
@fisiqueboston we have everything to set you up for success; don’t wait any longer . #bostonfitness#fitmotivation
“You can’t shoot a canon out of a canoe”.
This phrase has two practical takeaways as it relates to strength and conditioning.
1. Train with purpose. Are you trying to get significantly stronger? Then choose the exercises that allow you to produce a good amount of force... because well... strength is force production and we’re trying to train strength right? Bosu ball squats ain’t going to cut it ladies and gentlemen.
2. Be aware of any instability and strengthen the hell out of the muscles around an unstable joint, because they’re probably weak. Are you trying to press heavy weights with unstable shoulders (your shoulders = the canoe)? How about squatting heavy with unsteady hips? If this is the case, then you need to do some work in order to turn your ‘canoe’ into more of a... small rocky island? You get the idea. If you’re this person, you need to work more with loads where you can handle with proper technique in your main lifts and throw in some stability work as supplemental work.
3 2223 minutes ago
⚠️11 weeks ago, sitting in a chair was causing her pain. Read her story below 👇
🔹️Here is @nikolaa1812 (my girlfriend) Trap Bar deadlifting 65kg x 8 at 50kg bodyweight🔹️
Nikola is hypermobile (very flexible), she has had lower back pain for a while, due to poor hip and core control and a lack of stability and stiffness in her muscles to support her joints. So what did we do? got her to lift heavy shit, and get her strong. She now has minimal back pain or pinching, she is doing all kinds of heavy lifting, and is physically moving and feeling better than she has in years!
with only 11 weeks of strength training, she has doubled her strength, she was doing only 32.5kg 11 weeks ago!
If you experience pain and tightness, poor posture and joint pains, for most healthy people, individualised progressive strength training is the cure, not cortisone injections, not bed rest, not even surgery. Move properly, learn to use your body the way it was meant to, and viola, strength and confidence in your body will replace joint pain, inflammation and tightness most people experience, who have simply accepted their situation and put it down to "genetics" or "age", which often just isnt the case
2 1424 minutes ago
It usually takes years and years of improper posture or movement patterns to create back/shoulder/knee pain (unless you injured it in sports of course).
If that is the case, don’t expect to be “healed” in a month after starting a program. It takes time ⏰and effort 💪 (yes you actually have to do work) to reduce pain.
You have to become aware of your own movements and figure out what tendencies trigger the pain (sitting for example).
Reach out if you have any injuries you’d like to work on. We’ve dealt with many issues like back, shoulder and knee pain! You’re not alone and our programs can be tailored to suit your needs for active recovery.
My secret tips to adding 1.2kg of muscle in 1 month...
(I sure hope you didn’t click ‘more’ because you thought there was going to be MuscleTea promo code... #doesntworklikethat)
It’s simple: consistency, adherence, structure.
I’m tracking my macros to ensure I’m hitting my targets (otherwise I tend to under eat) and pushing 2,300 calories in training days.
I have @lift_heavy_princess guiding me through a strength phase now and I’m more focused than ever on it.
I’ve always said that food overpowers supplements, but sometimes the army needs some back-up, so I’ve brought in creatine. Starting with a small amount and tracking progress over a few weeks. My usual staples include BCAAs, citruline malate, hydrolyzed collagen, chromium picolinate and GABA.
The plan is to adhere, remain consistent and follow the structure, and expect at my next appointment with @drmauriciobussoli that the muscle-memory growth has come back!
I will answer any question you have related to this, except what my macros are because my macros are not going to work for you, simply put. I’m working on 350C right now.
Get strong at courtneyforlife.com
🔥𝐕𝐎𝐋𝐔𝐌𝐄 𝐀𝐍𝐃 𝐑𝐄𝐒𝐓 𝐁𝐀𝐒𝐄𝐃 𝐎𝐍 𝐓𝐑𝐀𝐈𝐍𝐈𝐍𝐆 𝐆𝐎𝐀𝐋𝐒🔥 by my dude @muscleengineered.
Tag a Friend Who Needs to See This!
🚨 BUSY GUYS: Do You Struggle Losing Fat? Getting Lean? Get your FREE Done-For-You Meal Plans to Burn Stubborn Fat And Learn The True Science Of How To Burn Fat! (Link in bio 👉🏼@iqphysique96.)
📍This is a basic breakdown of how to get started training toward your goal.
📍It is important to note that warm up sets are not included. These are mainly meant for core exercises like bench, deadlift, squat, etc. Assistance exercises may require a different number of reps, generally higher (never 1 rep max). Of course these rep ranges, sets, and rest intervals don’t apply to all exercises. You need to carefully assess how much load is being used which could help in better identification of how much rest you should take. For example, using heavier weights close to your 1 rep max will typically require longer rest period versus weights that allow you to lift for a lot of reps may only need a short rest period.
📍There is one obvious element missing. Its the assignment of weight. Typically you want to calculate how much weight you should lift for a certain number of reps based off your 1 repetition max lift. You can calculate this is out and figure out you 1RM max and do some math or you can get it from my website for free! All you have to do is leave you email in the box on my website and you’ll get the discount code to get the load calculator for FREE!
As always, DM me if you have any questions!
Hope you found this helpful! Bookmark this so you don’t lose it later!
2008 Human Kinetics
17 12599 hours ago
Hey students! 👋🏽 ⠀
💪Building muscle really comes down to being CONSISTENT with your training and nutrition.
Full Day of Eating:
💚Total Calories - 3,200kcal
🥩Protein - 200g (800kcal)
🍠Carbs - 420g (1,680kcal)
🍳Fat - 80g (720kcal)
When setting up your plan make sure it’s realistic. You will only build muscle if you’re consistent with your training.
A realistic and well programmed regime will help you adhere and hence stay consistent with the process.
Additionally, be patient. Log your workouts and focus on progressing with your lifts (reps/sets or intensity).
I’m super excited to announce that I’ll be releasing a training and nutrition program for young adults looking to build muscle and transform their mindset.
It will be broken down into 2 parts: Body and Mind. If you have any requests for the program and want to be part of the creation of it, please send me a DM!
What’s your favorite muscle building meal? Also would you like to see the recipes for these?
[SWIPE▶️▶️▶️] Snuck in a solid shoulder workout with @mr.sweendogg this AM before clients. It’s currently 7 degrees in Minnesota, but the sun in shining so we’ll take it! If you’re currently somewhere warm comment where, so we can live vicariously through you 😬😜😂 If you’re like us and stuck indoors- try out this shoulder day and let us know what you think. Here’s how it goes:
[Tank and leggings: @ptulaactive ]
1️⃣Machine Shoulder Press: [Face Down]
2️⃣Machine Shoulder Press: [Face forward]
3️⃣Single arm cable lateral raises:
4S/10-12R each side
5️⃣Single Arm dumbbell upright row: [take into account your form, strength, mobility before doing this one.] 4S/10-12R each side
6️⃣START WITH... Cable Rope Front Raise- Bent Over- Palms Down- [Pull Rope apart as you raise]
7️⃣Drop into Cable Rope Front Raises- Standing- Palms Down [pulling apart]:
8️⃣FacePulls: 21 Variation [7-7-7]:
9️⃣Around the worlds [Thumbs up] INTO... Pulses [Thumbs up] INTO... Bent over rear delt flys:
3S/10-12R each movement [OR As many reps as you can squeeze out]