#jmaxfitness

3,547 posts

Loading...
REP RANGES FOR MUSCLE by @jmaxfitness - High reps and low weights, or low reps and high weights? You may be wondering the answer. It's simpler than you think. - Use all rep ranges and go as heavy as you can without sacrificing form. For straight up muscle building, spend your time in the Hypertrophy range. This will build you a solid balance of Fast Twitch and Slow Twitch muscle. - BUT, you also need to train in other rep ranges to grow. You can just expect to train 8-12 reps the rest of your life and make progress. Many of the old school bodybuilders built their bodies in the Functional Hypertrophy range. It allowed them to build strength and mass at the same time. This builds strong, dense muscle. - On top of this, you'll need some Endurance Hypertrophy. This means using reps higher than 12 (12-20 reps). This also includes drop sets. - Lastly, be patient and give it time. King's Landing wasn't built in a day and neither will your body. Keep your eyes peeled tomorrow morning as I'll break down the rep ranges even FURTHER so you know how much time you need to dedicate towards each rep range. - If someone you know is trying to build muscle, then send them here. - #highreps #buildmuscle #gainmuscle #musclescience #musclegrowth #musclescientist #setsandreps #muscleman #muscled #musclegain #jmaxfitness #musclemodel #musclemen #muscleboy #muscleguy #lightweight #musclekingz #deadlifting #squatlife #squatday #benchpress #benchday #deadliftday #legday #armday #chestday #heavyweights #lowreps #bulking #bulkup
Loading...
FOLLOW @shredded1union2 If you want to build muscle mass, there are hundreds of different training programs you could choose from to help you achieve that goal. And although many of them will give you decent results, at least for a while, if you want to build the maximum amount of muscle in the shortest possible time, you really can’t beat a full-body workout routine. Give this workout. ✔️TAG YOUR GYM PALS #stronglifts #germanvolumetraining #nonlinearperiodization #phattraining #thedupmethod #dailyundulatingperiodization #buildmuscle #gainmuscle #musclescience #musclegrowth #musclescientist #setsandreps #muscleman #muscled #musclegain #jmaxfitness #musclemodel #musclemen #muscleboy #muscleguy #musclefit #musclekingz #deadlifting #squatlife #squatday #benchpress #benchday #deadliftday #legday
INTERMITTENT FASTING PROS AND CONS by @jmaxfitness - I've been using Intermittent Fasting (IF) for years. - Why? - Because I think it's the ultimate tool for your lifestyle. - I love being able to not eat during the day in exchange for eating large meals in the evening with family, friends, or a hot date. - On top of this, it's easier to avoid all the healthy breakfast and lunch foods at work, and you have full control over your hunger (after about 2 weeks into it). - The only thing I hate about it is that you will feel cold during the fast, and your breath stinks. - On top of this, don't tell people that you're fasting (they'll think you're crazy), and you might get "Hangry" (at least at first or when it's time to break you fast). - If someone you know would be interested in this, then send them here. - #intermittentfasting #fasting #leangains #fastingmonth #fastday #iifym #cutting #getcut #fatloss #fatlossjourney #fatlossmurah #badbreath #badbreath #jmaxfitness #weightlosssuccess #weightlossgoals #weightlossstory #calorie #calories #macros #macrocounting #bodybuildinglifestyle #bodybuildingnation #fastinglife #rippedbody #jacked #shreddedlife #shredding
Walking Lunges •Step Forward and put weight through the heel. •Have a slight forward Over the front foot. •Drag the heel of the working as you take your next stride to maximise hip extension •Repeat Process. - #bulking #cutting #bulkingseason #bulkseason #bulkingup #bulkup #bulklife #cuttingseason #gainmuscle #buildmuscle #musclegain #aesthetic #gainingmuscle #pumpup #aestheticaf #strongaf #pumpingiron #doyouevenlift #meatheadproblems #buildingmuscle #jmaxfitness #instabodybuilding #quadzilla #bodybuildingnation #meathead #elitefts #gunshow #bodybuilding #bodybuildinglifestyle
Fitness Myths: TERMINATED💥 📸 by @tjmrobertson 👈 💥Many Pros & Cons of Fasted Cardio vs Fed Cardio (mostly based on personal preference), but fasted cardio is not superior to fed cardio - 💥Being a T-800 is Anabolic. Fasting is not ...do you really think NOT eating is anabolic? It would make zero sense from a physiological perspective. Now if you like to fast in order to create a deficit for fat loss then by all means do so. Intermittent Fasting can be a great tool: ‪❌ Magical diet which leads to increase fat burning. ‬ ‪✅ A tool which allows you to create a caloric deficit.‬ ‪❌ Skipping Breakfast means you are more anabolic‬ ‪✅ Allows for less frequent, but larger meals (if that’s your preference)‬ ‪❌ Not ideal if you prefer early morning weight training ‬ ‪✅ Easier to avoid eating unhealthy or high calorie foods because you are literally not eating‬ ‪✅Just as easy to over eat calories when you break fast coz you get Hangry! 😂‬ - - - - ‪#intermittentfasting #fasting #leangains #fastingmonth #fastday #iifym #cutting #getcut #fatloss #fatlossjourney #fatlossmurah #badbreath #whitewalker #jmaxfitness #weightlosssuccess #weightlossgoals #weightlossstory #calorie #calories #macros #macrocounting #bodybuildinglifestyle #bodybuildingnation #if #fastinglife #rippedbody #jacked #shreddedlife #shredding
GET A TONED BODY by @rpstrength - In general, women tend to overestimate how much body fat they are carrying and often fall into the trap of thinking fat loss is going to get them the “toned” look they are after. # The default solution in most of these cases is to severely restrict how much food they are eating and hop on the treadmill for endless hours of cardio. The result is – at best – some fat loss with equal, if not, greater amounts of muscle loss and a look that’s far from they outcome they were after, and at worst, binge eating episodes caused by the frustration of not seeing the results they are working so hard for. # If you are a woman who has been through a similar situation or who wants to join a gym with the hopes of changing their body shape, here’s how you get the “toned” body of your dreams: - Go to the gym with the intent of trying to build muscle, cause that’s what the gym is for, not for fat loss. Focus on primarily compound lifts that target the body parts you’re trying to develop and lift weights that are actually challenging (meaning, you can’t do more than 15 or so reps with them). While ensuring proper execution, try to get stronger over time, adding weights and/or reps whenever you can. # Due to biological and habitual reasons, most women don’t get anywhere near the amount of protein they would need to support their training and recovery. Try to get around 0.8 – 1 g of protein/lb of bodyweight (1.8 – 2.2 g /kg bodyweight protein) each day from mostly high-quality sources, but don’t forget to eat plenty of fruits and veggies too. - #toned #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines
#Repost @etp_mike_millner ・・・ SHREDDED LIFE vs LEAN LIFE - If you want to get lean, be sure to sign up for my next training group via the link in my profile! - Being shredded isn't all sunshine and rainbows. - In fact, it kind of sucks. You look strong, but you're actually the weakest you've ever been. - It's tough to maintain, and it's even tougher to make gains. I'd only recommend getting shredded if you're doing a photo shoot. - The good news is that you can live life, lean. You still have a six pack and look awesome, but you can also live your life. You can fit meals out, drinks, and desserts into your macros. You can still make gains. You still have energy and a positive well-being. - Which one do you want? Let me know below. - #lean #shredded #bodybuilderlifestyle #fitnesslifestyle #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #makegains
・・・ HOW TO BUILD MASS by @jmaxfitness - Building muscle mass is easy... - ...If you're consistent. - The best way is to get stronger in all the big compound lifts listed above. - Each week, try to do 1 more rep or 5 more lbs than you did in the previous week. For example, if you bench pressed 155lbs for 10 reps last week, you should bench press 155lbs for 11 reps this week, or 160lbs for 10 reps. - On top of this, you'll want to eat in a caloric surplus and get a lot of protein. - What's your favourite mass building exercise? Let me know below. - #buildmass #mass #musclemass #buildmuscle #gainmuscle #musclescience #musclegrowth #musclescientist #getstrong #muscleman #muscled #musclegain #jmaxfitness #musclemodel #musclemen #muscleboy #muscleguy #musclefit #musclekingz #deadlifting #squatlife #squatday #benchpress #benchday #deadliftday #legday #armday #chestday #backday #latspread
True words from @sculptedmuscle It is not just about being ripped....training gives us so much more than that ✊✊✊ Other than building muscle, what is the biggest benefit you have got from lifting? Tell us below 👇 👇 👇
Tasty new rash guard that I'm looking forward to showing off @immagym this evening👌🏻#ngni #mma #jmaxfitness #vegan #dolcediet #livinglean #cagewarriors #bantamweight #cagefighter #embracethegrind
@igrannapp from @emanueledivaio : @Regrann da @the_healthy_fighter : ・・・ HERE'S HOW TO GAIN MUSCLE by @jmaxfitness - Visit the link in my bio to get your FREE muscle building workout (Decembulk). - Most people struggle gaining muscle, and it's because they're doing it wrong. - You're different. You're here on this page. You now know what it takes to build muscle. - For example, most people think that in order to build muscle, they need to train harder. That's fine, but if your nutrition isn't on point, you're either going to stay the same size or get fat. Nutrition needs to be ON POINT! If it isn't, Ramsay Bolton will feed you to his dogs. - On top of this, most people think they need to do cardio to build muscle. The truth is, the only reason to be doing cardio to build muscle is if you want to eat more food without getting fat. Obviously, there are exceptions to the rule, and there are some types of "anabolic cardio" like Anabolic Running, but other than that, it's not needed. - Focus on the basics: Calories = BW (lbs) x 16-18. Protein = BW (lbs) x 1. Train each body part 2x per week. Aim to get stronger on each big lift. Over time, the muscle will come itself. - #macros #iifym #ifitfitsyourmacros #flexibledieting #flexiblediet #nutrition #weighttraining #HIIT #cardio #bulking #cutting #bulkingseason #bulkseason #bulkingup #bulkup #bulklife #cuttingseason #gainmuscle #buildmuscle #musclegain #strongaf #pumpingiron #doyouevenlift #meatheadproblems #truenutrition #jmaxfitness #quadzilla #bodybuildingnation #meathead #screwcardio
・・・ Have you ever looked at someone like say....my favourite fighter...GSP and wondered how you can build rock solid abs? . Well...as a Muay Thai Champion I’m here to help ya. . Our abs are not made to move in a concentric movement like that when we perform a sit up. Now for all my fans aka the instagram dementors, im not saying sit ups do not engage your core....they do but they are far from the best. . In addition research has been conducted by Dr. Stuart Mcgill (whos my Strength and Conditioning coach's professor) has shown that these movements place up to 2,200 newtons of force onto your back. . Our abs are made to keep our torso rigid....so you should be training them in that manner. . You should be also training them 3 - 4 times a week! . Sample Workout: High Plank walkout (12 in and outs) Hold V position (60 Seconds) Isometric Band Hold (3 seconds each 10 per side) Hanging Partial Leg Raise 12 Reps . Repeat 3 times . . #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #jmaxfitness #muscleman #howtolosefat #liss
SHREDDED LIFE vs LEAN LIFE - If you want to get lean, be sure to sign up for my next training group via the link in my profile! - Being shredded isn't all sunshine and rainbows. - In fact, it kind of sucks. You look strong, but you're actually the weakest you've ever been. - It's tough to maintain, and it's even tougher to make gains. I'd only recommend getting shredded if you're doing a photo shoot. - The good news is that you can live life, lean. You still have a six pack and look awesome, but you can also live your life. You can fit meals out, drinks, and desserts into your macros. You can still make gains. You still have energy and a positive well-being. - Which one do you want? Let me know below. - #lean #shredded #bodybuilderlifestyle #fitnesslifestyle #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #makegains #getstrong
Do you know what your eating? - Sounds like an obvious answer, but some people to this day still don’t know there rough intake of calories. I had a conversation with a fellow PT and until he tracked he didn’t realise how much he was actually under eating for his goal. - Above with have an average sized teaspoon of peanut butter. Some people will spread more than this on a bagel or a slice of toast. - In this small serving we have. 118calories 9.5g Fat 4.6g Protein 2.8g Carbs. - The point I’m trying to make is simple. Unless you know how much is going into your bodies how are you going to structure your training to meet you goal. - Hit me up below if you have any question -#highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #jmaxfitness #muscleman #howtolosefat #liss
HOW TO BUILD A LEAN AND FIT BODY by @the_healthy_fighter ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ・・・⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you want to build a physique that commands respect and one that looks health (like the guy in the left...aka yours truly)....you are going to need to follow a specific training sequence. .⠀⠀⠀⠀⠀⠀⠀⠀⠀ And I am talking about a lean, athletic, dynamic looking both that can actually move and perform when needed. A body that can be turned into a weapon if needed.⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ You'll need to combine kickboxing hiit training to maintain mobility, flexibility, and movement. You'll also need to incorporate weight training (big lifts) to build the key areas in your body such as your back, legs, shoulders and chest while following a healthy diet.⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ You definitely do not want to do a ton of cardio, skip out on your weights and eat like shit....Women this applies for you too!.⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #jmaxfitness #muscleman #howtolosefat #liss
⭕️KETO & FAST WEIGHT LOSS⭕️by @pheasyque - Key word here is *SHORT TERM* as mentioned in the title and also *WEIGHT*. - This is NOT a “one diet is better than the other” post, it’s just me explaining to you WHY you experience faster WEIGHT loss when approaching a keto diet (in the first weeks) compared to a high/higher carb one. - It’s pretty simple: what makes Keto so wonderful and money making (for the coaches who promote it) is the fast initial weight loss related to the carbohydrate reduction. Each gram of carbs retains 2.4-3g of water per actual gram of carb, so reducing carbohydrate intake results in a drop in bodyweight. Chillax though, it’s just water: you’re just as fat as you were before, but because you’ve reduced your carb intake, you’re simply NOT retaining as much water as you previously did. However, you see your weight go down so quick so you’re placebo-ly happy. - Quite infact FAT LOSS is THE SAME, let me say it again: FAT LOSS IS THE SAME for both diets, and this is WHY there’s difference between saying “weight” and “fat” loss, fellas. - Y’all wanna lose FAT, not WEIGHT. I mean obviously by losing fat you’ll end up losing weight too but you get what I mean. - Please don’t get fooled by some diets claimed to “double fat loss”. - - Calories are king, and if matched, they will provide the same exact results for every single diet. - This is why you should pick your OWN one and not follow what’s trendy. Hope I’ve cleared up the air! - 🔥🔥🔥TAG somebody who NEEDS to see this! - #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #jmaxfitness #muscleman #howtolosefat #liss #hx8healthandfitness #functionalfitness
SHREDDED LIFE vs LEAN LIFE by @jmaxfitness - Being shredded isn't all sunshine and rainbows. - In fact, it kind of sucks. You look strong, but you're actually the weakest you've ever been. - It's tough to maintain, and it's even tougher to make gains. I'd only recommend getting shredded if you're doing a photo shoot. - The good news is that you can live life, lean. You still have a six pack and look awesome, but you can also live your life. You can fit meals out, drinks, and desserts into your macros. You can still make gains. You still have energy and a positive well-being. - Which one do you want? Let me know below. - #lean #shredded #bodybuilderlifestyle #fitnesslifestyle #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #jmaxfitness
Follow me @skiman.factual.fitness for daily nutritional & strength and bodybuilding training advice whether its FAT LOSS 👉👉 or LEAN GAINZ.... Hit the follow button NOW, don't miss out on some great science/myth busting info! 😉⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ BULKING VS. CUTTING by @jmaxfitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Training to bulk vs training to cut doesn’t change too much. It’s all about the diet.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Your goal in the gym is to build muscle and get stronger. That’s it. It doesn’t matter if you’re bulking or cutting.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you want to lose fat faster than you can say “watch those wrist rockets”, then make sure you’re in a Caloric deficit and eating enough protein to maintain (or build) your muscle mass. Bodyweight (in lbs) x 10-12 is good here. Get a minimum of 0.82g/lb of protein per day. So if you’re 200lbs, that’s 164g of protein MINIMUM.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you want to build muscle (bulk up), eat in a Caloric surplus. Bodyweight (in lbs) x 16-18 is a good starting point. Make sure to get enough protein too! Technically, 0.82g/lb of protein should work, but if you can afford to eat more calories, go with higher protein (because protein is probably your favorite macro…although carbs are pretty great too haha).⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you or someone you know would be interested in this, then send them here!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Have a great day! --Ski⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ #bulking #cutting #bulkingseason #bulkseason #bulkingup #bulkup #bulklife #cuttingseason #gainmuscle #buildmuscle #musclegain #aesthetictumblr #aestheticshot #aestheticarmy #aestheticaf #strongaf #pumpingiron #doyouevenlift #meatheadproblems #truenutrition #jmaxfitness #instabodybuilding #quadzilla #bodybuildingnation #meathead #elitefts #skimanfactualfitness
・・・ The Truth About Kinesiology Tape by @petertzemis A lot of top athletes use kinesiology or kinesio tape. Many of them even have endorsement deals with the various makers of the tape. Yes, these folks are incredible athletes, but that doesn't mean the tape is contributing to their abilities. Or does it? Performance A giant systematic review and meta-analysis including 53 studies that dealt with tape and various performance measures by Reneker et al. concluded, "There is a lack of compelling evidence to support the use of KT to enhance the sports performance abilities based on this review." Stability/Proprioception In a test of ankle stability by Doyel et al., kinesio tape helped just as much as athletic tape or another generic tape. It seems just having anything there for support helps without the need specifically for fancy kinesio tape. General athletic tape can provide support as well as kinesio tape. Pain Aghapour et al. found that pain was reduced and increased torque was observed in the quad following taping of the vastus medialis. This was in a population of athletes with knee pain. So, the only real merit for kinesio tape seems to be in an injury or situation that involves pain of some type. . . . . #lean #shredded #bodybuilderlifestyle #fitnesslifestyle #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #jmaxfitness
Put that $50 a month fat burner away! Check out this guise to fat burners from @jmaxfitness ・・・ BEST SUPPLEMENTS FOR FAT LOSS by @jmaxfitness - If you want to lose fat, there are a couple supplements that can help you. Let me explain: - First of all, if we’re talking pure supplements here, then caffeine has been proven again and again to speed up fat loss. Personally, I take caffeine pills (because I don’t drink coffee), but you can easily get it by drinking more coffee. - Secondly, if you want to lose fat, you need to be in a Caloric deficit. On top of this, you want to be on a high protein diet. If you cannot get enough protein with food, then whey isolate will be the supplement to help you get there. Aim for an absolute minimum of 0.82g/lb, so if you’re 200lbs, that’s 164g of protein daily. - Lastly, you want to know a great “supplement” for fat loss? Hard work. That means sprints and weight training. Nothing helps you lose fat better than weight training. Take out weight training, and you will lose WEIGHT. In order to lose as much fat as possible, you need to hang onto your muscle, and that’s where weight training comes in. The sprints will help elevate your metabolism. - Got a friend who would be interested in this? Then send them here! - #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #jmaxfitness
HOW TO BUILD A LEAN AND FIT BODY by @the_healthy_fighter ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ・・・⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you want to build a physique that commands respect and one that looks health (like the guy in the left...aka yours truly)....you are going to need to follow a specific training sequence. .⠀⠀⠀⠀⠀⠀⠀⠀⠀ And I am talking about a lean, athletic, dynamic looking both that can actually move and perform when needed. A body that can be turned into a weapon if needed.⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ You'll need to combine kickboxing hiit training to maintain mobility, flexibility, and movement. You'll also need to incorporate weight training (big lifts) to build the key areas in your body such as your back, legs, shoulders and chest while following a healthy diet.⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ You definitely do not want to do a ton of cardio, skip out on your weights and eat like shit....Women this applies for you too!.⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #jmaxfitness #muscleman #howtolosefat #liss
Leg Extension MasterClass - Firstly don’t be scared by this machine. A lot of people are scared of the leg extension especially if they have a history of knee issues. Or they think it will cause issues. Now, first step is to see a specialist like a physio if you any issues - 1️⃣Make sure you sit upright in the seat and shove your hip back into the pad. Use your hands and pull your butt down into the seat to lock it all into place. Now maintain this throughout the whole time your doing the movement - don’t allow your butt to lift up. - 2️⃣Push your shins forward into the pad and think about squeezing the top of your quad near your hip FIRST. Then continue squeezing your quad until your legs are fully extended. - 3️⃣The key is control make sure the movement is smooth and not jerky or throwing it around. Your looking to work the quads not knees. Place maximum tension on the QUADS. - 4️⃣Bonus nugget try and keep your knee cap pointing straight up towards the calling. This will help keep your legs in line and not rotate the hip. - If there’s any exercises you want some cue on just comment below. - If someone you know is trying to put on muscle, then send them here. - #buildmuscle #gainmuscle #musclescience #musclegrowth #musclescientist #setsandreps #muscleman #muscled #musclegain #jmaxfitness #musclemodel #musclemen #muscleboy #muscleguy #musclefit #musclekingz #deadlifting #squatlife #squatday #benchpress #benchday #deadliftday #legday #armday #chestday #backday #latspread
Follow me @skiman.factual.fitness for daily nutritional & strength and bodybuilding training advice whether its FAT LOSS 👉👉 or LEAN GAINZ.... Hit the follow button NOW, don't miss out on some great science/myth busting info! 😉⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ SAVE THIS POST IF YOU WANT A BIG CHEST.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ BIG CHEST by @jmaxfitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Here are the best exercises for hitting your upper pecs, mid pecs, and lower pecs.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ These exercises are proven to have the highest peak contraction on your pec muscles, which can lead to the most growth.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ What's your favourite chest exercise? Let me know below. --Ski⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ #bigpecs #pectorals #pecs #bigchest #chest #chestexercise #pecexercise #bodybuilding #buildmuscle #gainmuscle #buildingmuscle #gainingmuscle #musclegain #musclebuilding #muscleguy #benchpress #flyes #dumbbell #barbell #barbellclub #chestpump #thepump #pumpday #chestday #chestworkout #pecworkout #workoutoftheday #workoutdone #jmaxfitness #skimanfactualfitness
4 METHODS TO BUILD MUSCLE by @jmaxfitness - There's a 5th method to build muscle (not listed here) and I used it to gain 27lbs of muscle in only 4 months. Visit the link in my bio to get the exact workout program I used (for free). - Luckily, if you want to build muscle, there are many ways to skin the cat. - With that being said, you will make the most progress is you stick to the program. Stick to it for a least 8 weeks. The goal with every workout is to beat or tie last workout’s performance. So that means doing the same reps and weight, or adding a rep, or adding 5lbs. With that being said, here are some methods to build muscle: - German Volume Training. A classic. Do 10 sets of 10 reps on each major muscle group. - The DUP Method. A modern classic. When I tell people they need to train each muscle group 3 times per week, this is how you accomplish it. You’ll use 3 different set and rep schemes: 4x4, 4x8, and 3x12. The 4x4 day is a strength day. This allows you to lift more when you train to build muscle. The 3x12 day is pure muscle building. The 4x8 day is for strength and mass. - Non-Linear Periodization. If you are going to train a muscle twice per week, then NLP is the way to go. You will have a strength day (5x5) and a muscle building day (4x12). - Stronglifts 5x5. This is a classic beginner program. You will do 5 sets of 5 reps on every major lift (muscle group). The goal is to build strength (and dense muscle follows). - #stronglifts  #germanvolumetraining  #nonlinearperiodization #phattraining  #thedupmethod  #dailyundulatingperiodization #buildmuscle  #gainmuscle  #musclescience  #musclegrowth #musclescientist  #setsandreps  #muscleman  #muscled #musclegain  #jmaxfitness  #musclemodel  #musclemen #muscleboy  #muscleguy  #musclefit  #musclekingz #deadlifting  #squatlife  #squatday  #benchpress  #benchday #deadliftday  #legday
BEST WAY TO EAT 200 CALORIES by @jmaxfitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Everyone seems to think that drinking bulletproof coffee will magically make you lose fat.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ You can continue to drink that bulletproof coffee while I'm enjoying my pizza :).⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ The truth is that they are almost equal Calorie-wise. You can lose weight on both - as long as you're eating in a Caloric deficit.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ You can also gain fat by eating both. I know many people who started drinking bulletproof coffee, and ended up gaining weight because of the extra calories. Want the benefits of coffee without the calories? Drink it black.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ If someone you know would be interested in this, then send them here.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ #bulletproofcoffee #bulletproof #coffee #pizza #macros #iifym #ifitfitsyourmacros #flexibledieting #flexiblediet #nutrition #weighttraining #HIIT #cardio #bulking #cutting #bulkingseason #bulkseason #bulkingup #bulkup #bulklife #cuttingseason #gainmuscle #buildmuscle #musclegain #strongaf #pumpingiron #doyouevenlift #meatheadproblems #truenutrition #jmaxfitness
SAVE THIS POST IF YOU WANT A BIG CHEST. - BIG CHEST by @jmaxfitness - Here are the best exercises for hitting your upper pecs, mid pecs, and lower pecs. - These exercises are proven to have the highest peak contraction on your pec muscles, which can lead to the most growth. - What's your favourite chest exercise? Let me know below. - #bigpecs #pectorals #pecs #bigchest #chest #chestexercise #pecexercise #bodybuilding #buildmuscle #gainmuscle #buildingmuscle #gainingmuscle #musclegain #musclebuilding #muscleguy #benchpress #flyes #dumbbell #barbell #barbellclub #chestpump #thepump #pumpday #chestday #chestworkout #pecworkout #workoutoftheday #workoutdone #jmaxfitness
😎Don’t be a bro at the gym by @jmaxfitness - 🏋️You want to get jacked? Train your whole body. Train each body part at least 2x per week, and train all lagging bodyparts at least 3x per week. - 🤔If you’re in the squat rack, you better be squatting, deadlifting, or military pressing. If you’re doing curls, do them outside the rack and let other people use the rack. - 💩For supplements, you can’t go wrong with the essentials: creatine, whey isolate, highly branched cyclic dextrin, Vitamins & minerals, caffeine, beta alanine, etc. If you find yourself crawling from supplement to supplement, it might be a good time to start figuring out what works and what you’re wasting your money on. - 🖕Also, don’t skip leg day! This includes training your calves if they are twigs. - 🗣As Obi-Wan Kenobi says, “there is no such thing as luck”. Do the small things right over and over, and you can stop being bro and start being a man. @tanhef knows what I mean! - #gymbro #gymbros #jmaxfitness #gainmuscle #buildmuscle #burnfat #burnfatburn #workoutday #workoutdone #workoutgear #workoutmode #workoutoftheday #workoutplan #muscleman #muscled #aestheticshot #aestheticsarmy #squatting #deadliftday #squatday #deadlifting #powerliftingsg #militarypress #squatrack #curlsforthegirls #curlsgetthegirls
Regrann from @petertzemis - BURN FAT With with this HIIT workout 👆🏻LIKE/SAVE IT if you found this useful. FOLLOW @petertzemis for more exercise & nutrition tips 💪🏻 . HIIT is a training technique which involves intense bursts of high-intensity exercise followed by varied periods of low-intensity active rest, or complete rest. HIIT can be a great option for staying in shape when time is an issue, as you can get an amazing fat-burning workout in 20 minutes or less. The true benefits of HIIT come from its effects post-workout. HIIT has been shown to elevate the metabolism for hours after your workout, essentially turning you into a fat-burning machine if done correctly and with adequate intensity TAG YOUR GYM PALS Credit: @musclemorph_ #barbell #cardiofix #cardiotraining #cardiotime #fatlossjourney #fatlossmurah #fatburning #burnfat #losefat #marathonmaniacs #marathontraining #elliptical #stairclimber #sprinting #jmaxfitness #sprinter #tabata #liss #hiitworkout #hiit #barbellcomplex #circuittraining #cuttingseason #shredding #getshredded #weightlosssupport #liftordie #liftinglife #doyouevenlift
Follow me @skiman.factual.fitness for daily nutritional & strength and bodybuilding training advice whether its FAT LOSS 👉👉 or LEAN GAINZ.... Hit the follow button NOW, don't miss out on some great science/myth busting info! 😉⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ **** HOW TO LOSE FAT **** by @skiman.factual.fitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Fat loss is a battle. Go in with the right tools, and you’ll get lean.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Go in with the wrong tools (ahem long distance running, apple cider vinegar, and bulletproof coffee), and you’ll be shooting yourself in the foot.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ It’s the equivalent of bringing a knife to a lightsaber battle.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Here’s how to lose fat in 3 easy steps:⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Lift weights. My god if there is one thing you should be doing to lose fat, it is this. Nothing gives you a bigger bang for your buck.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Sustainable caloric deficit. You can’t lose weight unless you’re in a caloric deficit. This means EATING LESS FOOD THAN YOU BURN. Aim for bodyweight (lbs) x 10-12. So if you’re 200lbs, eat 2000 Calories per day.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ High Intensity Interval Training. This cardio is the best bang for your buck. My favourite interval is biking on a high resistance as fast and hard as you can for as long as you can. You want to fail around 15-20 seconds, so adjust the resistance accordingly. Rest 2 minutes and repeat for a total of 2-5 rounds. (This is harder than it sounds, trust me).⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you or someone you know would be interested in this, then send them here!⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Have a great day! --Ski⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #skimanfactualfitness
Follow me @skiman.factual.fitness for daily nutritional & strength and bodybuilding training advice whether its FAT LOSS 👉👉 or LEAN GAINZ.... Hit the follow button NOW, don't miss out on some great science/myth busting info! 😉⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ MUSCLE EXERCISES by @jmaxfitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Save this post if you want to build muscle.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ These exercises should be the foundation of your muscle building routine. It doesn't matter if you're a beginner, intermediate, or advanced, you will always use these exercises to build muscle.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ All of these exercises are compound movements. The key is to use progressive overload - which means always trying to get stronger.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Beat or tie last workout's performance.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ For example, if you deadlifted 225 lbs for 8 reps last workout, then the goal of this workout is to deadlift 225 lbs for 9 reps, or 230 lbs for 8 reps.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you're not getting stronger, you're leaving gains on the table.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ If someone you know is trying to build muscle, then send them here and have a great day! --Ski⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ #muscle #muscleexercise #compoundmovement #compoundmovements #deadlift #squat #benchpress #militarypress #overheadpress #bentoverrow #row #chinup #pullup #buildmuscle #gainmuscle #musclescience #musclegrowth #musclescientist #getstrong #muscleman #muscled #musclegain #jmaxfitness #musclemodel #musclemen #muscleguy #musclefit #musclekingz #deadlifting #skimanfactualfitness
SAVE THIS POST IF YOU WANT A BIG CHEST. - BIG CHEST by @jmaxfitness - Here are the best exercises for hitting your upper pecs, mid pecs, and lower pecs. - These exercises are proven to have the highest peak contraction on your pec muscles, which can lead to the most growth. - What's your favourite chest exercise? Let me know below. - #bigpecs #pectorals #pecs #bigchest #chest #chestexercise #pecexercise #bodybuilding #buildmuscle #gainmuscle #buildingmuscle #gainingmuscle #musclegain #musclebuilding #muscleguy #benchpress #flyes #dumbbell #barbell #barbellclub #chestpump #thepump #pumpday #chestday #chestworkout #pecworkout #workoutoftheday #workoutdone #jmaxfitness
Regrann from @jmaxfitness - How Long Should I Rest Between Sets? by @jmaxfitness - There's a good chance that you're not resting long enough during your workouts. - If you want to build muscle, research shows that the sweet spot is between 2-3 minutes between sets. This allows you to get a decent pump while also allowing you to lift more weight (more weight = more muscular tension = more growth). - If you want to build pure strength, take LONG rest periods. Some pros like @stanefferding rest up to 10 minutes. I'm not saying you should rest that long, but definitely rest 3 minutes at least. - For the pump, rest under 2 minutes. If you're lean enough, you should start getting a pump by your first working set, even if you rest 2 minutes. - But for every rule, there is always an exception. If you're a beginner, you can rest 1-2 minutes. That's the exception. Beginners seem to see no difference. - How long do you rest between sets? Let me know below. -#restperiods #pump #muscle #strength #dailyundulatingperiodization #stronglifts #strengthtraining #getstrong #heavylifting #DUP #dupworkout #thedupmethod #backsquat #deadlift #benchpress #squatbooty #squatchallenge #squatlife #squatday #squatguide #deadlifting #deadliftday #deadliftparty #deadliftordie #benching #benchday #benchpressing #powerlift #powerliftinglife #jmaxfitness
Follow me @skiman.factual.fitness for daily nutritional & strength and bodybuilding training advice whether its FAT LOSS 👉👉 or LEAN GAINZ.... Hit the follow button NOW, don't miss out on some great science/myth busting info! 😉⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ **** BEST SUPPLEMENTS FOR FAT LOSS **** by @jmaxfitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you want to lose fat, there are a couple supplements that can help you. Let me explain:⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ First of all, if we’re talking pure supplements here, then caffeine has been proven again and again to speed up fat loss. Personally, I take caffeine pills, but you can easily get it by drinking more coffee.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Secondly, if you want to lose fat, you need to be in a Caloric deficit. On top of this, you want to be on a high protein diet. If you cannot get enough protein with food, then whey isolate will be the supplement to help you get there. Aim for an absolute minimum of 0.82g/lb, so if you’re 200lbs, that’s 164g of protein daily.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Lastly, you want to know a great “supplement” for fat loss? Hard work. That means sprints and weight training. Nothing helps you lose fat better than weight training. Take out weight training, and you will lose WEIGHT. In order to lose as much fat as possible, you need to hang onto your muscle, and that’s where weight training comes in. The sprints will help elevate your metabolism.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Got a friend who would be interested in this? Then send them here! Have a great day! --Ski⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #skimanfactualfitness
Client Update @tjsinghtpt been clearly training hard and devouring them carbs. Nice little review of our time together ・・・ Clearly been training and food over grooming, almost looking like my grandad....food? A very high amount may i say 😋 @thefitnessadvisor helped me understand my physique ALOT 🙌 It's simple. - #bodypartsplit #broworkout #brosplit #upperlowersplit #buildmuscle #gainmuscle #musclescience #musclegrowth #musclescientist #getstrong #muscleman #muscled #musclegain #jmaxfitness #musclemodel #musclemen #muscleboy #muscleguy #musclefit #musclekingz #deadlifting #squatlife #squatday #benchpress #benchday #deadliftday #legday #armday #chestday
🤙 👍 #ExtremeExercise . Fitness tips & inspiration ➡ @extremeexercise . . Check the link in my bio to learn more about @tacfit_academy ’s training program. I tried it and it’s amazing......Champ certified. ・・・ ・・・ @the_healthy_fighter secret for a healthy life: ..... Here is my personal four secrets for being healthy. . 1) Eat wholesome foods. This means that you eat things that came from the earth. Try your best not to eat processed foods such as Mcdonalds, Frozen Dinners, or even processed meats. Personally, I do eat bad food once in a while however, generally my diet is really good. I eat steak, chicken, and many vegetables through the day. I do green shakes every morning along with a vitamin and protein shake (yes 3 shakes each hour starting at 5 am). . 2) Don't drink Pop. I don't think I need to elaborate too much on something that can be used to clean toilettes (Coke). . 3) Workout. Now, I am not a competitive fighter anymore (thank god because my coach @yorkmuaythai was pretty hard on us 😢), so I work-out to be healthy. Here is my split: I lift weights 3 - 4 times a week and perform kickboxing based HIIT training for cardio and burning fat 2 times a week (I only work out 5 times a week, so some days I warm up with HIIT training). . 4) Drink tons of water. Now, this quantity varies based on your body weight and also your lifestyle. I use this formula: BW*2/3 = how many oz you should drink. For example: I am 185 pounds, so 2/3 of that is 123 oz (3.6 Litres). Now before I workout, I do something call a 2 hour hydration cycle, where I increase my water consumption to 1 full litre(diluted Gatorade)to support my intense (cuz im a damn beast) workout so my muscles don't cramp. Then during my workout if it’s an intense session I can drink up to 2 litres while training. . #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #jmaxfitness #muscleman #howtolosefa
Interesting post from @jmaxfitness Agree? Tell us what you think in the comments👇 ⚪️ ⚪️ ️️ @jmaxfitness says: 1) Aim to get stronger each and every workout. Aim to beat or tie last week's performance. - 2+3) Eat enough to gain muscle. This means more calories and high protein. If you're 150lbs, this means eating 2400 - 2700 Calories per day and a minimum of 150g of protein per day. - 4) Sleep is the most anabolic thing you can do to your body. Pretend you're the Three-Eyed Raven and get some shut-eye! - 5) For supplements, take 5g of creatine per day. It's proven to help build muscle. Also, caffeine before your workout can help with performance, or if you have caffeine in the morning, it can help you stay leaner while bulking.
#Repost @sculptedmuscle (@get_repost ) ・・・ THE BEST TEMPO FOR MUSCLE by @jmaxfitness - Changing tempo is an important aspect to building muscle. - Your next workout, I want you to try this: - Use a 4122 tempo. This means: lower the weight for 4 seconds, hold the stretched position for 1 second, contract the muscle and raise the weight for 2 seconds, and then hold the peak contraction for 2 seconds. That’s 1 rep! Do 3 sets of 8-12 reps like this and you will be super sore tomorrow. - The key to muscle growth is to use the mind-to-muscle connection. I want you to feel the muscle working, and contract the muscle as hard as possible. - SQUEEZE! - And watch those wrist rockets! - #gainmuscle #gainmuscles #buildmuscle #buildmuscles #mindmuscleconnection #tempo #jmaxfitness #getjacked #getswole #jacked #jackedup #jackedandtan #jackedlife #muscled #musclegain #workoutday #workouttime #workout24 #armtraining #armday #armworkout #bicep #bicepcurls #bicepscurl #bicepday #bicepworkout #bicepsday #bicepsworkoutday
MUSCLE BUILDING SPLIT ! If you want to build muscle, you'll want to train each muscle 2-3x per week. - This is one of my favorite splits to train each muscle 2x per week. - Monday - Upper Body Strength Day. 5 sets of 5 reps on upper body exercises like bench press, chest supported row, chin up, and military press. - Tuesday - Lower Body Strength Day. 5 sets of 5 reps on lower body exercises such as squats, deadlifts, Bulgarian split squats, etc. - Thursday - Upper Body Hypertrophy. 4 sets of 8-12 reps on upper body exercises such as DB bench, seated row, lat pulldowns, and DB military press. - Friday - Lower Body Hypertrophy. 4 sets of 8-12 reps on lower body exercises such as lunges, leg press, Romanian deadlifts, hamstring curls, etc. - You train for both muscle and strength during the same week, which allows you to build more muscle. This is known as Hybrid Muscle Training. #buildmuscle #gainmuscle #musclescience #musclegrowth #musclescientist #setsandreps #muscleman #muscled #musclegain #jmaxfitness #musclemodel #musclemen #muscleboy #muscleguy #musclefit #musclekingz #deadlifting #squatlife #squatday #benchpress #benchday #deadliftday #legday #armday #chestday #backday #latspread
⭕️HOW MUCH SHOULD YOU TRAIN TO RETAIN MUSCLE MASS WHILE DIETING?⭕️by @pheasyque - Very controversial topic. Many are the anecdotal broscientists who advocate high reps low weight, others don’t.. where does the truth stand? - When it comes to muscle retention, poundage is MORE important than fatigue. Your muscles don’t “stay” because you push them to failure volume wise (aka increasing the number or reps or sets) but rather because of the instensity you’re training them with! (% of load on the bar) - Your muscles are divided into Type I and Type II fibers, and the higher ones get activated through heavy loading, hence the reason why going heavy EVEN when dieting is SUPERIOR. - How heavy? 75% + of your 1RMs. That’s where all your muscle fibers get recruited. - Do you have to always go heavy and complete all the sets & reps? - This is where things get even “funnier”. You can actually cut your volume up to 1/3 and still retain your muscle mass. - Sure, you won’t get a pump, you won’t sweat as much, but for sure you will have provided the stimulus required for your muscles to stay. - Yes, that means cutting your 6 sets up to 2, and still reap off the benefits. - Now, I’m not advocating the fact that you SHOULD automatically cut your volume to 1/3 as soon as you start dieting, no. However, if you’ve dieted previously, you know that some days are just “no days”: you feel off, no energy, sluggish and everything else. Well, that’s exactly when you can go to the gym, hit a few heavy sets and get the job done. - Amazing psychologically, and it’s definitely a helpful strategy to use when energy levels are extremely low. - 🔥🔥🔥TAG the whole fitness community because nobody knows about this, lol. -#highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #muscleman #howtolosefat #liss
FOLLOW @petertzemis for more fitness tips If you want to build muscle mass, there are hundreds of different training programs you could choose from to help you achieve that goal. And although many of them will give you decent results, at least for a while, if you want to build the maximum amount of muscle in the shortest possible time, you really can’t beat a full-body workout routine. Give this workout. ✔️TAG YOUR GYM PALS #stronglifts #germanvolumetraining #nonlinearperiodization #phattraining #thedupmethod #dailyundulatingperiodization #buildmuscle #gainmuscle #musclescience #musclegrowth #musclescientist #setsandreps #muscleman #muscled #musclegain #jmaxfitness #musclemodel #musclemen #muscleboy #muscleguy #musclefit #musclekingz #deadlifting #squatlife #squatday #benchpress #benchday #deadliftday #legday
Check the link in my bio to learn more about @tacfit_academy ’s training program. I tried it and it’s amazing......Champ certified. ・・・ ・・・ @the_healthy_fighter secret for a healthy life: ..... Here is my personal four secrets for being healthy. . 1) Eat wholesome foods. This means that you eat things that came from the earth. Try your best not to eat processed foods such as Mcdonalds, Frozen Dinners, or even processed meats. Personally, I do eat bad food once in a while however, generally my diet is really good. I eat steak, chicken, and many vegetables through the day. I do green shakes every morning along with a vitamin and protein shake (yes 3 shakes each hour starting at 5 am). . 2) Don't drink Pop. I don't think I need to elaborate too much on something that can be used to clean toilettes (Coke). . 3) Workout. Now, I am not a competitive fighter anymore (thank god because my coach @yorkmuaythai was pretty hard on us 😢), so I work-out to be healthy. Here is my split: I lift weights 3 - 4 times a week and perform kickboxing based HIIT training for cardio and burning fat 2 times a week (I only work out 5 times a week, so some days I warm up with HIIT training). . 4) Drink tons of water. Now, this quantity varies based on your body weight and also your lifestyle. I use this formula: BW*2/3 = how many oz you should drink. For example: I am 185 pounds, so 2/3 of that is 123 oz (3.6 Litres). Now before I workout, I do something call a 2 hour hydration cycle, where I increase my water consumption to 1 full litre(diluted Gatorade)to support my intense (cuz im a damn beast) workout so my muscles don't cramp. Then during my workout if it’s an intense session I can drink up to 2 litres while training. . #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #jmaxfitness #muscleman #howtolosefat #liss
🤙 👍 #ExtremeExercise . Fitness tips & inspiration ➡ @extremeexercise . . GET A TONED BODY by @rpstrength ⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ In general, women tend to overestimate how much body fat they are carrying and often fall into the trap of thinking fat loss is going to get them the “toned” look they are after.⠀⠀⠀⠀⠀⠀⠀⠀⠀ #⠀⠀⠀⠀⠀⠀⠀⠀⠀ The default solution in most of these cases is to severely restrict how much food they are eating and hop on the treadmill for endless hours of cardio. The result is – at best – some fat loss with equal, if not, greater amounts of muscle loss and a look that’s far from they outcome they were after, and at worst, binge eating episodes caused by the frustration of not seeing the results they are working so hard for.⠀⠀⠀⠀⠀⠀⠀⠀⠀ #⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you are a woman who has been through a similar situation or who wants to join a gym with the hopes of changing their body shape, here’s how you get the “toned” body of your dreams:⠀⠀⠀⠀⠀⠀⠀⠀⠀ - Go to the gym with the intent of trying to build muscle, cause that’s what the gym is for, not for fat loss. Focus on primarily compound lifts that target the body parts you’re trying to develop and lift weights that are actually challenging (meaning, you can’t do more than 15 or so reps with them). While ensuring proper execution, try to get stronger over time, adding weights and/or reps whenever you can.⠀⠀⠀⠀⠀⠀⠀⠀⠀ #⠀⠀⠀⠀⠀⠀⠀⠀⠀ Due to biological and habitual reasons, most women don’t get anywhere near the amount of protein they would need to support their training and recovery. Try to get around 0.8 – 1 g of protein/lb of bodyweight (1.8 – 2.2 g /kg bodyweight protein) each day from mostly high-quality sources, but don’t forget to eat plenty of fruits and veggies too.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ #toned #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines Credits: @sculptedmuscle
⭕️HOW MUCH SHOULD YOU TRAIN TO RETAIN MUSCLE MASS WHILE DIETING?⭕️by @pheasyque - Very controversial topic. Many are the anecdotal broscientists who advocate high reps low weight, others don’t.. where does the truth stand? - When it comes to muscle retention, poundage is MORE important than fatigue. Your muscles don’t “stay” because you push them to failure volume wise (aka increasing the number or reps or sets) but rather because of the instensity you’re training them with! (% of load on the bar) - Your muscles are divided into Type I and Type II fibers, and the higher ones get activated through heavy loading, hence the reason why going heavy EVEN when dieting is SUPERIOR. - How heavy? 75% + of your 1RMs. That’s where all your muscle fibers get recruited. - Do you have to always go heavy and complete all the sets & reps? - This is where things get even “funnier”. You can actually cut your volume up to 1/3 and still retain your muscle mass. - Sure, you won’t get a pump, you won’t sweat as much, but for sure you will have provided the stimulus required for your muscles to stay. - Yes, that means cutting your 6 sets up to 2, and still reap off the benefits. - Now, I’m not advocating the fact that you SHOULD automatically cut your volume to 1/3 as soon as you start dieting, no. However, if you’ve dieted previously, you know that some days are just “no days”: you feel off, no energy, sluggish and everything else. Well, that’s exactly when you can go to the gym, hit a few heavy sets and get the job done. - Amazing psychologically, and it’s definitely a helpful strategy to use when energy levels are extremely low. - 🔥🔥🔥TAG the whole fitness community because nobody knows about this, lol. - #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #jmaxfitness #muscleman #howtolosefat #liss
BODY PART SPLIT vs UPPER/LOWER SPLIT by @jmaxfitness - Stop what you're doing and visit the link in my bio for your muscle building workouts. - If you're still using body part splits, you're leaving gains on the table. - Here's how to progress: - Use a full body workout (3-4 days per week) until you've gained your first 20-30lbs of muscle. - Use an upper/lower split (4 days per week) until you've gained your next 10-20lbs of muscle. - Use a 6-day upper/lower or push/pull split from here on out. - It's simple. What split are you using? Let me know below. - #bodypartsplit #broworkout #brosplit #upperlowersplit #buildmuscle #gainmuscle #musclescience #musclegrowth #musclescientist #getstrong #muscleman #muscled #musclegain #jmaxfitness #musclemodel #musclemen #muscleboy #muscleguy #musclefit #musclekingz #deadlifting #squatlife #squatday #benchpress #benchday #deadliftday #legday #armday #chestday
from @jmaxfitness - BULKING VS. CUTTING by @jmaxfitness - Today is the last day that you can get "Full Body Overload" for free via the link in my bio. Go there right now to claim your workout before it's too late. - Training to bulk vs training to cut doesn’t change too much. It’s all about the diet. - Your goal in the gym is to build muscle and get stronger. That’s it. It doesn’t matter if you’re bulking or cutting. - If you want to lose fat faster than you can say “watch those wrist rockets”, then make sure you’re in a Caloric deficit and eating enough protein to maintain (or build) your muscle mass. Bodyweight (in lbs) x 10-12 is good here. Get a minimum of 0.82g/lb of protein per day. So if you’re 200lbs, that’s 164g of protein MINIMUM. - If you want to build muscle (bulk up), eat in a Caloric surplus. Bodyweight (in lbs) x 16-18 is a good starting point. Make sure to get enough protein too! Technically, 0.82g/lb of protein should work, but if you can afford to eat more calories, go with higher protein (because protein is probably your favorite macro…although carbs are pretty great too haha). - If you or someone you know would be interested in this, then send them here! - #bulking #cutting #bulkingseason #bulkseason #bulkingup #bulkup #bulklife #cuttingseason #gainmuscle #buildmuscle #musclegain #aesthetictumblr #aestheticshot #aestheticarmy #aestheticaf #strongaf #pumpingiron #doyouevenlift #meatheadproblems #truenutrition #jmaxfitness #instabodybuilding #quadzilla #bodybuildingnation #meathead #elitefts #regrann
next page →