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Be obsessed or be average, the choice is yours 💪🏻🔥
Love the content? Follow @gym.shark_ig 
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#jeffseid #davidlaid #zyzz #stevecook #aesthetic #shredded #bodybuilding #andreideiu #mrolympia #mensphysique #fitness #gymshark  #getshredded
#abs #chestday #gym #workout #mirin #classicphysique #bodybuildingmotivation #bodybuildinglifestyle #fitnessmotivation #fitnessmodel #absworkout #pic #video
📢📢📢BREAKING NEWS
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Nuovo Video su come allenare i tricipiti all’interno del canale YouTube. Se non ti Iscrivi, sei una brutta persona!
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ALLENATI CON ME💪🏼💪🏼💪🏼
👉🏼👉🏼👉🏼D.M. 💥💥💥💥
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#fitnessvideo #video #fitnessvideos #topvideos
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Personal Trainer, come stile di vita! 😎
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#corda #shoulder #allenatore #personaltrainer #topshape #shapetop #getshredded #muscoli #fititalia #fitactive #fitsport #shapeyou #bodyevolution #fitnesspic #gymfam #bodybuildingnatural #fitfam #fitinspiration #gyminspiration #fitnessenthusiast #motivazione #fitnesstherapy #motivational #motivationalfitness
📢📢📢BREAKING NEWS . Nuovo Video su come allenare i tricipiti all’interno del canale YouTube. Se non ti Iscrivi, sei una brutta persona! . . ALLENATI CON ME💪🏼💪🏼💪🏼 👉🏼👉🏼👉🏼D.M. 💥💥💥💥 . . #fitnessvideo  #video  #fitnessvideos  #topvideos  . . . . Personal Trainer, come stile di vita! 😎 . . . . . . . . . #corda  #shoulder  #allenatore  #personaltrainer  #topshape  #shapetop  #getshredded  #muscoli  #fititalia  #fitactive  #fitsport  #shapeyou  #bodyevolution  #fitnesspic  #gymfam  #bodybuildingnatural  #fitfam  #fitinspiration  #gyminspiration  #fitnessenthusiast  #motivazione  #fitnesstherapy  #motivational  #motivationalfitness 
Missin‘ my second home... ❤️ 🌴 #crete #chersonissos #albatroshotel_hersonissos
Do you track EVERYTHING?
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Do you track EVERYTHING? .
Being humble means recognizing that we are not on earth to see how important we can become, but to see how much difference we can make in the lives of others.
@gerardsgym
#vibras #noesjusto #ahora #machika #paramisamigos #glutes #pushharder  #motivationfitness #shreddedfitness #gostart #deportistas #deporte #nicaragua🇳🇮 #followforfllow #swags #sportlover  #amazingpeople #picoftheday📸 #mensphysiquepro #transformers #instafit #progresspic #gymfitness #getshredded #dedication #fitnessaddicts #instagoodtime #fitnessinspirations #workhard💪 #fitnessaddiction
Being humble means recognizing that we are not on earth to see how important we can become, but to see how much difference we can make in the lives of others. @gerardsgym #vibras  #noesjusto  #ahora  #machika  #paramisamigos  #glutes  #pushharder  #motivationfitness  #shreddedfitness  #gostart  #deportistas  #deporte  #nicaragua 🇳🇮 #followforfllow  #swags  #sportlover  #amazingpeople  #picoftheday 📸 #mensphysiquepro  #transformers  #instafit  #progresspic  #gymfitness  #getshredded  #dedication  #fitnessaddicts  #instagoodtime  #fitnessinspirations  #workhard 💪 #fitnessaddiction 
Had a great night last night. I hit 30 million lbs since I started using BodySpace app. NO END IN SIGHT.💪🏼💪🏼
Had a great night last night. I hit 30 million lbs since I started using BodySpace app. NO END IN SIGHT.💪🏼💪🏼
Comment below "SCIENCE" if you enjoy the content/post.
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Follow me @fitness_work_life_ for daily nutritional & training advice! 😉
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*BRO-SPLIT VS SCIENCE* by @oakleyoday
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Alright, I figured while I have you guys hot here on split content what a better day to share this awesome posts that I agree with my Oakley O'Day!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
So let me open up with a disclaimer that the bro-split is not necessarily bad.  I still remember my old log books from tracked bro splits that I have til this day.  For the most part I fell into the same trap that most everyday fitness enthusiast find in magazines by people that were on super creatine (aka enhancers etc) and were growing mad with crazy results from this type of style of workout.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
BUT as naturals, time and time again studies have shown that in order to benefit efficiently for muscle growth that hitting the muscle groups multiple times a week is the most efficient way of putting on muscle.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
What you have here is a 6 day split where each muscle group is getting hit multiple times a week.  For most this is a lot of volume so keep that in mind as you could use other splits to hit the muscle groups frequently only in less days.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
This example has abs/core getting hit on a separate day as many of you know that I only hit abs directly twice a week on lower days with hanging leg raises but feel free to add any core or ab exercises you like to these types of programs.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Hope that helps!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you made it this far please comment below "SCIENCE" as it helps me to see that I'm making a difference in your fitness goals. As always have a great day, -Ski
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#skimanfactualfitness #science #brosplit #cut #bulk #maintenancecalories #leangains #leanbulk #bulking #caloricdeficit #caloricsurplus #fatlosstips #losefat #burnfat #getshredded #getripped #buildmuscle #gain #muscle #getstrong #musclegain
Comment below "SCIENCE" if you enjoy the content/post. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Follow me @fitness_work_life_ for daily nutritional & training advice! 😉 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ *BRO-SPLIT VS SCIENCE* by @oakleyoday ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Alright, I figured while I have you guys hot here on split content what a better day to share this awesome posts that I agree with my Oakley O'Day! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So let me open up with a disclaimer that the bro-split is not necessarily bad. I still remember my old log books from tracked bro splits that I have til this day. For the most part I fell into the same trap that most everyday fitness enthusiast find in magazines by people that were on super creatine (aka enhancers etc) and were growing mad with crazy results from this type of style of workout. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ BUT as naturals, time and time again studies have shown that in order to benefit efficiently for muscle growth that hitting the muscle groups multiple times a week is the most efficient way of putting on muscle. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ What you have here is a 6 day split where each muscle group is getting hit multiple times a week. For most this is a lot of volume so keep that in mind as you could use other splits to hit the muscle groups frequently only in less days. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This example has abs/core getting hit on a separate day as many of you know that I only hit abs directly twice a week on lower days with hanging leg raises but feel free to add any core or ab exercises you like to these types of programs. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Hope that helps! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you made it this far please comment below "SCIENCE" as it helps me to see that I'm making a difference in your fitness goals. As always have a great day, -Ski ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #skimanfactualfitness  #science  #brosplit  #cut  #bulk  #maintenancecalories  #leangains  #leanbulk  #bulking  #caloricdeficit  #caloricsurplus  #fatlosstips  #losefat  #burnfat  #getshredded  #getripped  #buildmuscle  #gain  #muscle  #getstrong  #musclegain 
Be obsessed or be average, the choice is yours 💪🏻🔥
Love the content? Follow @all_fitness_work for more 🏅
.
🎥 @andreideiu_ 
#jeffseid #davidlaid #zyzz #stevecook #aesthetic #shredded #bodybuilding #andreideiu #mrolympia #mensphysique #fitness #gymshark  #getshredded
#abs #chestday #gym #workout #mirin #classicphysique #bodybuildingmotivation #bodybuildinglifestyle #fitnessmotivation #fitnessmodel #absworkout #pic #video
Double Tap ❤️ and Tag SOMEONE who needs to SEE THIS! 👇
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✔️Super Simple FAT LOSS Plan✔️
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Hit that FOLLOW button for more great content⬇️
🔷@danielfitx
🔷@danielfitx
🔷@danielfitx
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#drinkwaterdaily #ifitfitsyourmacros #lowcalories #caloriecounting #myfitnesspal #weightlossdiary #healthyeating #fitlife #getshredded #shreddedlife #healthyweightloss #healthydieting #intermittentfasting #leangains #nutritiontips #healthyeatinghabits #instfit #fitworld #wontquit #athleticbody #fitnesscamp #fitgirlfam
Credit: @cartergood
Double Tap ❤️ and Tag SOMEONE who needs to SEE THIS! 👇 ------------------ ✔️Super Simple FAT LOSS Plan✔️ ------------------ Hit that FOLLOW button for more great content⬇️ 🔷@danielfitx 🔷@danielfitx 🔷@danielfitx ------------------ . . . #drinkwaterdaily  #ifitfitsyourmacros  #lowcalories  #caloriecounting  #myfitnesspal  #weightlossdiary  #healthyeating  #fitlife  #getshredded  #shreddedlife  #healthyweightloss  #healthydieting  #intermittentfasting  #leangains  #nutritiontips  #healthyeatinghabits  #instfit  #fitworld  #wontquit  #athleticbody  #fitnesscamp  #fitgirlfam  Credit: @cartergood
The essence for a happy life 🙌🏼
The essence for a happy life 🙌🏼
GYMJUNKY BLACK WEEK Madness starts NOW!💥
Vom 18. bis einschließlich 26. November shoppst du mit bis zu 50% im gesamten Gymjunky online Shop. Klicke einfach auf den Link in der Bio und sichere dir selbst die neusten Kollektionen wie bspw. die Dominance oder auch Fall Collection zu unglaublichen Preisen! Zusätzlich erhälst du eine versandkostenfreie Lieferung ab einem Bestellwert von nur 50€ mit dem Rabattcode: BLACK2018 Jetzt reinklicken und losshoppen!

#gymjunky #wedontrest #blackfriday #blackweek
GYMJUNKY BLACK WEEK Madness starts NOW!💥 Vom 18. bis einschließlich 26. November shoppst du mit bis zu 50% im gesamten Gymjunky online Shop. Klicke einfach auf den Link in der Bio und sichere dir selbst die neusten Kollektionen wie bspw. die Dominance oder auch Fall Collection zu unglaublichen Preisen! Zusätzlich erhälst du eine versandkostenfreie Lieferung ab einem Bestellwert von nur 50€ mit dem Rabattcode: BLACK2018 Jetzt reinklicken und losshoppen! #gymjunky  #wedontrest  #blackfriday  #blackweek 
The whole Men’s Physique line up -178 and not even top 5?? 🤔🤔 well like they say, shit happens. But I know better. 💪💪 keep improving. #getshredded #mensphysique #ifbbproleague #ripped #fitnessmotivation #dedication #bodybuilding #shredded #mensphysique
Funny how you can be running pretty low on energy most the day. But step into the gym and blast out a great arm workout and your whole attitude changes.
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#bodybuildingmotivation #armsworkout #armday #sunsoutgunsout #getbig #getshredded #getripped #jacked #notbadforanoldguy #nothinggonnastopme #nobodyoutworksme #goals #motivation #biceps #classicphysique #mastersdivision #npc #npccompetitor
Soo made u for my man Ali Stewart @ali_fatalsgym_wnbf_pro coming 2nd in his pro debut at the WNVF Natural World Championships in California!!! We worked together many years now and it’s soo rewarding seeing a client achieve their dreams!!!! Well done Ali ! Get the Beers in 🍻 
Be part of success, join the fastest growing team for physique results with #teamkrunch and let us get you in the best shape of your life! DM me or email neale@krunchgym.co.uk for more info and prices on all things contest prep, posing practise, training plans, beach body, off season lean gains and structured results  http://myprepcoach.com/coach/?c=543758
CLICK THE LINK FOR COACHING BIO.. (Typical results) 
Check YouTube channel , content updated weekly "NEALE CRANWELL KRUNCH TV" 
Powered by most amazing sponsors
@musclefinesse @UdosChoiceUK @g.beckwith @samsonathletics @genr8_vs2 @HaleNaturals @progrips @bodyalignmentclinic @harlequinbikinis @KrunchGym @la_muscle @peptexlabs 
Remember use code NEALE10 at www.musclefinesse.com to save 10% off all the best brands of supplements , clothing and gym equipment.
& use code NEALE20 at www.udoschoice.co.uk on Udos choice orders to save 20%
& use code NEALE20 at
www.harlequinbikinis.com and save 20% of posing trunks & bikinis & use code for 10% saving of all lifting gear , straps, belts , gloves....10NC18 www.progrips.co.uk 
More info at www.nealecranwell.com www.krunchgym.co.uk 
#nealecranwell #krunchgym #bodybuilding #gym #fitfam  #fitness  #train #food #diet #nutrition #eating #shredz #shred #ripped #mass #muscle #fatfree #trainhardwineasy #krunchgymtv #getshredded #getripped #fatburning #bodybuilder #aesthetic #cardio #gymlife #fitnessmotivation
Soo made u for my man Ali Stewart @ali_fatalsgym_wnbf_pro coming 2nd in his pro debut at the WNVF Natural World Championships in California!!! We worked together many years now and it’s soo rewarding seeing a client achieve their dreams!!!! Well done Ali ! Get the Beers in 🍻 Be part of success, join the fastest growing team for physique results with #teamkrunch  and let us get you in the best shape of your life! DM me or email neale@krunchgym.co.uk for more info and prices on all things contest prep, posing practise, training plans, beach body, off season lean gains and structured results http://myprepcoach.com/coach/?c=543758 CLICK THE LINK FOR COACHING BIO.. (Typical results) Check YouTube channel , content updated weekly "NEALE CRANWELL KRUNCH TV" Powered by most amazing sponsors @musclefinesse @UdosChoiceUK @g.beckwith @samsonathletics @genr8_vs2 @HaleNaturals @progrips @bodyalignmentclinic @harlequinbikinis @KrunchGym @la_muscle @peptexlabs Remember use code NEALE10 at www.musclefinesse.com to save 10% off all the best brands of supplements , clothing and gym equipment. & use code NEALE20 at www.udoschoice.co.uk on Udos choice orders to save 20% & use code NEALE20 at www.harlequinbikinis.com and save 20% of posing trunks & bikinis & use code for 10% saving of all lifting gear , straps, belts , gloves....10NC18 www.progrips.co.uk More info at www.nealecranwell.com www.krunchgym.co.uk #nealecranwell  #krunchgym  #bodybuilding  #gym  #fitfam  #fitness  #train  #food  #diet  #nutrition  #eating  #shredz  #shred  #ripped  #mass  #muscle  #fatfree  #trainhardwineasy  #krunchgymtv  #getshredded  #getripped  #fatburning  #bodybuilder  #aesthetic  #cardio  #gymlife  #fitnessmotivation 
Stay Ready 😏😂
Stay Ready 😏😂
Where’s your local hidden gem?
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After a fairly challenging walk you will find this gem❤️
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BEWARE if you’re not a@good swimmer stay away! People have drowned in the past and it’s resulted in the council wanting to shut the place down!
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Walking down isn’t the hard part it’s the climb back up, but it’s well worth it
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Being active and getting out and exploring your own back yard is a cheap way to entertain yourself
Where’s your local hidden gem? . . After a fairly challenging walk you will find this gem❤️ . . BEWARE if you’re not a@good swimmer stay away! People have drowned in the past and it’s resulted in the council wanting to shut the place down! . . Walking down isn’t the hard part it’s the climb back up, but it’s well worth it . . Being active and getting out and exploring your own back yard is a cheap way to entertain yourself
Comment below "SCIENCE" if you enjoy the content/post.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Follow me @all_fitness89 for daily nutritional & training advice! 😉
⠀⠀⠀⠀⠀⠀⠀⠀⠀
*BRO-SPLIT VS SCIENCE* by @oakleyoday
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Alright, I figured while I have you guys hot here on split content what a better day to share this awesome posts that I agree with my Oakley O'Day!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
So let me open up with a disclaimer that the bro-split is not necessarily bad.  I still remember my old log books from tracked bro splits that I have til this day.  For the most part I fell into the same trap that most everyday fitness enthusiast find in magazines by people that were on super creatine (aka enhancers etc) and were growing mad with crazy results from this type of style of workout.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
BUT as naturals, time and time again studies have shown that in order to benefit efficiently for muscle growth that hitting the muscle groups multiple times a week is the most efficient way of putting on muscle.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
What you have here is a 6 day split where each muscle group is getting hit multiple times a week.  For most this is a lot of volume so keep that in mind as you could use other splits to hit the muscle groups frequently only in less days.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
This example has abs/core getting hit on a separate day as many of you know that I only hit abs directly twice a week on lower days with hanging leg raises but feel free to add any core or ab exercises you like to these types of programs.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Hope that helps!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you made it this far please comment below "SCIENCE" as it helps me to see that I'm making a difference in your fitness goals. As always have a great day, -Ski
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#skimanfactualfitness #science #brosplit #cut #bulk #maintenancecalories #leangains #leanbulk #bulking #caloricdeficit #caloricsurplus #fatlosstips #losefat #burnfat #getshredded #getripped #buildmuscle #gain #muscle #getstrong #musclegain
Comment below "SCIENCE" if you enjoy the content/post. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Follow me @all_fitness89 for daily nutritional & training advice! 😉 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ *BRO-SPLIT VS SCIENCE* by @oakleyoday ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Alright, I figured while I have you guys hot here on split content what a better day to share this awesome posts that I agree with my Oakley O'Day! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So let me open up with a disclaimer that the bro-split is not necessarily bad. I still remember my old log books from tracked bro splits that I have til this day. For the most part I fell into the same trap that most everyday fitness enthusiast find in magazines by people that were on super creatine (aka enhancers etc) and were growing mad with crazy results from this type of style of workout. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ BUT as naturals, time and time again studies have shown that in order to benefit efficiently for muscle growth that hitting the muscle groups multiple times a week is the most efficient way of putting on muscle. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ What you have here is a 6 day split where each muscle group is getting hit multiple times a week. For most this is a lot of volume so keep that in mind as you could use other splits to hit the muscle groups frequently only in less days. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This example has abs/core getting hit on a separate day as many of you know that I only hit abs directly twice a week on lower days with hanging leg raises but feel free to add any core or ab exercises you like to these types of programs. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Hope that helps! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you made it this far please comment below "SCIENCE" as it helps me to see that I'm making a difference in your fitness goals. As always have a great day, -Ski ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #skimanfactualfitness  #science  #brosplit  #cut  #bulk  #maintenancecalories  #leangains  #leanbulk  #bulking  #caloricdeficit  #caloricsurplus  #fatlosstips  #losefat  #burnfat  #getshredded  #getripped  #buildmuscle  #gain  #muscle  #getstrong  #musclegain 
💪Brand new "📚 Beginners Guide eBook 📚" coming soon, please turn on post
notifications and story notifications so you don't miss a beat.  I will be updating the page when it is live
and available.

Comment below "SMART FITNESS" if you enjoy the content/post.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Follow me @regular.fitness.update for daily nutritional & training advice!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
*BRO SPLIT VS SMART PROGRAMMING* by @skiman.factual.fitness
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Key points!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
1) Training Frequency, a must in order to stimulate muscle protein synthesis. There's studies that support training muscle groups twice a week not only stimulates and elevates muscle protein synthesis but also allows us to become more efficient in recovery.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
2) The balance of volume and intensity comes with switching between strength and hypertrophy work. Here's the best part of this cycle as that strength training will also help us in volume training during our hypertrophy days, therefore increasing more reps for weight. An increase in volume will only help us push heavier loads when we hit strength days once again.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
3) Progression or progressive overload. This is a side effect of what we gain with strength and hypertrophy days which allows us to either move more weights or get more reps. The stronger we get at our exercises the greater our results will be in muscle gains. Strength has been associate with having direct correlation to muscle size.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
4) Practice, by training more frequently we are having a second go at the exercises during the same week. Keep in mind the more you do exercises that you are only going to get better at them as well.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you made it this far please comment below "SMART FITNESS" as it helps me to see that I'm making a difference in your fitness goals. As always have a great day, -Ski

#workout_in_gym#cut #bulk #maintenancecalories #leangains #leanbulk #bulking #caloricdeficit #caloricsurplus #fatlosstips #losefat #burnfat #getshredded #getripped #buildmuscle #gain #muscle #getstrong #musclegain
💪Brand new "📚 Beginners Guide eBook 📚" coming soon, please turn on post notifications and story notifications so you don't miss a beat.  I will be updating the page when it is live and available. Comment below "SMART FITNESS" if you enjoy the content/post. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Follow me @regular.fitness.update for daily nutritional & training advice! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ *BRO SPLIT VS SMART PROGRAMMING* by @skiman.factual.fitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Key points! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1) Training Frequency, a must in order to stimulate muscle protein synthesis. There's studies that support training muscle groups twice a week not only stimulates and elevates muscle protein synthesis but also allows us to become more efficient in recovery. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2) The balance of volume and intensity comes with switching between strength and hypertrophy work. Here's the best part of this cycle as that strength training will also help us in volume training during our hypertrophy days, therefore increasing more reps for weight. An increase in volume will only help us push heavier loads when we hit strength days once again. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3) Progression or progressive overload. This is a side effect of what we gain with strength and hypertrophy days which allows us to either move more weights or get more reps. The stronger we get at our exercises the greater our results will be in muscle gains. Strength has been associate with having direct correlation to muscle size. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 4) Practice, by training more frequently we are having a second go at the exercises during the same week. Keep in mind the more you do exercises that you are only going to get better at them as well. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you made it this far please comment below "SMART FITNESS" as it helps me to see that I'm making a difference in your fitness goals. As always have a great day, -Ski #workout_in_gym #cut  #bulk  #maintenancecalories  #leangains  #leanbulk  #bulking  #caloricdeficit  #caloricsurplus  #fatlosstips  #losefat  #burnfat  #getshredded  #getripped  #buildmuscle  #gain  #muscle  #getstrong  #musclegain 
Follow us for more fitness motivation. DM and photos to be featured.
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Credit by: @stepan.pereverzev 
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#mens #fit #fitness #fitmen #train #strong #gym #gymstagram #getshredded #workout #muscledguy #creditby #stepanpereverzev #gymmotivation
Good morning to everybody. Sunday vibe.
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Credit by: @dragos_syko 
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#mens #fit #fitness #fitmen #train #strong #gym #gymstagram #getshredded #workout #shreddedmasters #muscledguy #creditsby #dragos_syko #gymmotivation
Bored on our way to SA,TX ‘miring gains from this month 💪🏻👀 •
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#beyourownmotivation #strongwoman #fitgirl #girlslifttoo #fitnesslife #gymsesh #backday #backgains #getshredded #girlpower #athleticgirl
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💪Brand new "📚 Beginners Guide eBook 📚" coming soon, please turn on post
notifications and story notifications so you don't miss a beat.  I will be updating the page when it is live
and available.

Comment below "SMART FITNESS" if you enjoy the content/post.
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Follow me @workout_in_gym for daily nutritional & training advice!
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*BRO SPLIT VS SMART PROGRAMMING* by @skiman.factual.fitness
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Key points!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
1) Training Frequency, a must in order to stimulate muscle protein synthesis. There's studies that support training muscle groups twice a week not only stimulates and elevates muscle protein synthesis but also allows us to become more efficient in recovery.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
2) The balance of volume and intensity comes with switching between strength and hypertrophy work. Here's the best part of this cycle as that strength training will also help us in volume training during our hypertrophy days, therefore increasing more reps for weight. An increase in volume will only help us push heavier loads when we hit strength days once again.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
3) Progression or progressive overload. This is a side effect of what we gain with strength and hypertrophy days which allows us to either move more weights or get more reps. The stronger we get at our exercises the greater our results will be in muscle gains. Strength has been associate with having direct correlation to muscle size.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
4) Practice, by training more frequently we are having a second go at the exercises during the same week. Keep in mind the more you do exercises that you are only going to get better at them as well.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you made it this far please comment below "SMART FITNESS" as it helps me to see that I'm making a difference in your fitness goals. As always have a great day, -Ski

#workout_in_gym#cut #bulk #maintenancecalories #leangains #leanbulk #bulking #caloricdeficit #caloricsurplus #fatlosstips #losefat #burnfat #getshredded #getripped #buildmuscle #gain #muscle #getstrong #musclegain
💪Brand new "📚 Beginners Guide eBook 📚" coming soon, please turn on post notifications and story notifications so you don't miss a beat.  I will be updating the page when it is live and available. Comment below "SMART FITNESS" if you enjoy the content/post. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Follow me @workout_in_gym for daily nutritional & training advice! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ *BRO SPLIT VS SMART PROGRAMMING* by @skiman.factual.fitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Key points! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1) Training Frequency, a must in order to stimulate muscle protein synthesis. There's studies that support training muscle groups twice a week not only stimulates and elevates muscle protein synthesis but also allows us to become more efficient in recovery. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2) The balance of volume and intensity comes with switching between strength and hypertrophy work. Here's the best part of this cycle as that strength training will also help us in volume training during our hypertrophy days, therefore increasing more reps for weight. An increase in volume will only help us push heavier loads when we hit strength days once again. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3) Progression or progressive overload. This is a side effect of what we gain with strength and hypertrophy days which allows us to either move more weights or get more reps. The stronger we get at our exercises the greater our results will be in muscle gains. Strength has been associate with having direct correlation to muscle size. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 4) Practice, by training more frequently we are having a second go at the exercises during the same week. Keep in mind the more you do exercises that you are only going to get better at them as well. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you made it this far please comment below "SMART FITNESS" as it helps me to see that I'm making a difference in your fitness goals. As always have a great day, -Ski #workout_in_gym #cut  #bulk  #maintenancecalories  #leangains  #leanbulk  #bulking  #caloricdeficit  #caloricsurplus  #fatlosstips  #losefat  #burnfat  #getshredded  #getripped  #buildmuscle  #gain  #muscle  #getstrong  #musclegain 
The all NEW Elite Supps Harbour Town store!
Just 4 stores closer to the entrance from our previous location. Bigger, better and still THE BEST! 
Come and check us out. 
Present this video for a 10% discount at any Elite Supps store in South Australia (valid till 22nd November 2018) 💜🖤💜🖤💜 #harbourtownadelaide #harbourtown #elitesupps #elitesuppsaustralia #elitesuppsmorphettvale #elitesuppscitycross #elitesuppsharbourtown #xmas #summeriscomming #discount #supps #protein #wpi #wpc #bcaas #bcaa #getshredded #stims #bestserviceintown #allnew #wehavemoved #newlocation #southaustralia #adelaide #suppsdoneright #stillthebest #qualityadvicehere #servicewithasmile
The all NEW Elite Supps Harbour Town store! Just 4 stores closer to the entrance from our previous location. Bigger, better and still THE BEST! Come and check us out. Present this video for a 10% discount at any Elite Supps store in South Australia (valid till 22nd November 2018) 💜🖤💜🖤💜 #harbourtownadelaide  #harbourtown  #elitesupps  #elitesuppsaustralia  #elitesuppsmorphettvale  #elitesuppscitycross  #elitesuppsharbourtown  #xmas  #summeriscomming  #discount  #supps  #protein  #wpi  #wpc  #bcaas  #bcaa  #getshredded  #stims  #bestserviceintown  #allnew  #wehavemoved  #newlocation  #southaustralia  #adelaide  #suppsdoneright  #stillthebest  #qualityadvicehere  #servicewithasmile 
Went into the gym for a mid afternoon shoulder ,biceps & Triceps workout.  Usually I don’t train on Saturdays, Today I had the energy and took advantage of it. .
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#fitpo#eatclean#health#fitfam#fit#workout#motivation#gymshark#healthy,fitness,bodybuilding#fitnessmotivation#gym#getfit#dreambig#beachbody#gainz#physique#Instafitness,instagood,love,therapy,gymaddict,gymmotivation,nutritioncoach,gymtime,fitnessmodel,fitnessjourney,powerlifting#biking,bodybuilding#cut #bulk #maintenancecalories #leangains #leanbulk #bulking #caloricdeficit #caloricsurplus #fatlosstips #losefat #burnfat #getshredded
Went into the gym for a mid afternoon shoulder ,biceps & Triceps workout. Usually I don’t train on Saturdays, Today I had the energy and took advantage of it. . . . #fitpo #eatclean #health #fitfam #fit #workout #motivation #gymshark #healthy ,fitness,bodybuilding#fitnessmotivation #gym #getfit #dreambig #beachbody #gainz #physique #Instafitness ,instagood,love,therapy,gymaddict,gymmotivation,nutritioncoach,gymtime,fitnessmodel,fitnessjourney,powerlifting#biking ,bodybuilding#cut  #bulk  #maintenancecalories  #leangains  #leanbulk  #bulking  #caloricdeficit  #caloricsurplus  #fatlosstips  #losefat  #burnfat  #getshredded 
TOP 6 EXERCISES FOR MASS BY @gym_fitness_motivations 
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If you want to build the most amount of muscle in the least amount of time possible, the exercises that are going to provide the best ROI on your time must be the focus of your training.
- 
Think of your pecs as a house, your triceps as a shed, and the workers as the muscle you’re recruiting to do the work. Performing isolation exercises (i.e. biceps curls and triceps pushdowns) is like hiring 10 workers to build the house and telling 8 of them to work on the shed. Sure, you may eventually end up with a nice shed, but the house will never get done.
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Now imagine if you hired 100 workers to build the house then told 20 of them to build the shed. Both jobs would get done faster. Focusing your efforts on the big 6 is like hiring 100 workers instead of 10.
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Are you ready to build your dream home?
- 
Start making these "Big 6" exercises the focal point of your training!
_ 
#topgymtips #irishfitfam #ifitfitsyourmacros #caloriecounting #myfitnesspal #weightlossdiary #liftingweights #fitlife #getshredded #shreddedlife #pumpingiron #bodyengineers #physiology #intermittentfasting #leangains #trainharder #benchpress #trainhardorgohome #personaltrainer #fitnessguru #fitnessfreak #nutritiontips #fitnessjunkie #fitnesstime #fitnessphysique #hypertrophy #fitnesslove #fitnessfam #cardiosucks #highprotein
TOP 6 EXERCISES FOR MASS BY @gym_fitness_motivations _ If you want to build the most amount of muscle in the least amount of time possible, the exercises that are going to provide the best ROI on your time must be the focus of your training. - Think of your pecs as a house, your triceps as a shed, and the workers as the muscle you’re recruiting to do the work. Performing isolation exercises (i.e. biceps curls and triceps pushdowns) is like hiring 10 workers to build the house and telling 8 of them to work on the shed. Sure, you may eventually end up with a nice shed, but the house will never get done. - Now imagine if you hired 100 workers to build the house then told 20 of them to build the shed. Both jobs would get done faster. Focusing your efforts on the big 6 is like hiring 100 workers instead of 10. - Are you ready to build your dream home? - Start making these "Big 6" exercises the focal point of your training! _ #topgymtips  #irishfitfam  #ifitfitsyourmacros  #caloriecounting  #myfitnesspal  #weightlossdiary  #liftingweights  #fitlife  #getshredded  #shreddedlife  #pumpingiron  #bodyengineers  #physiology  #intermittentfasting  #leangains  #trainharder  #benchpress  #trainhardorgohome  #personaltrainer  #fitnessguru  #fitnessfreak  #nutritiontips  #fitnessjunkie  #fitnesstime  #fitnessphysique  #hypertrophy  #fitnesslove  #fitnessfam  #cardiosucks  #highprotein 
Always good looking, mouth kinda crooked 🤪
Always good looking, mouth kinda crooked 🤪
Comment below "SCIENCE" if you enjoy the content/post.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Follow me @workout__school for daily nutritional & training advice! 😉
⠀⠀⠀⠀⠀⠀⠀⠀⠀
*BRO-SPLIT VS SCIENCE* by @oakleyoday
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Alright, I figured while I have you guys hot here on split content what a better day to share this awesome posts that I agree with my Oakley O'Day!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
So let me open up with a disclaimer that the bro-split is not necessarily bad.  I still remember my old log books from tracked bro splits that I have til this day.  For the most part I fell into the same trap that most everyday fitness enthusiast find in magazines by people that were on super creatine (aka enhancers etc) and were growing mad with crazy results from this type of style of workout.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
BUT as naturals, time and time again studies have shown that in order to benefit efficiently for muscle growth that hitting the muscle groups multiple times a week is the most efficient way of putting on muscle.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
What you have here is a 6 day split where each muscle group is getting hit multiple times a week.  For most this is a lot of volume so keep that in mind as you could use other splits to hit the muscle groups frequently only in less days.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
This example has abs/core getting hit on a separate day as many of you know that I only hit abs directly twice a week on lower days with hanging leg raises but feel free to add any core or ab exercises you like to these types of programs.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Hope that helps!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you made it this far please comment below "SCIENCE" as it helps me to see that I'm making a difference in your fitness goals. As always have a great day, -Ski
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#skimanfactualfitness #science #brosplit #cut #bulk #maintenancecalories #leangains #leanbulk #bulking #caloricdeficit #caloricsurplus #fatlosstips #losefat #burnfat #getshredded #getripped #buildmuscle #gain #muscle #getstrong #musclegain
Comment below "SCIENCE" if you enjoy the content/post. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Follow me @workout__school for daily nutritional & training advice! 😉 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ *BRO-SPLIT VS SCIENCE* by @oakleyoday ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Alright, I figured while I have you guys hot here on split content what a better day to share this awesome posts that I agree with my Oakley O'Day! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So let me open up with a disclaimer that the bro-split is not necessarily bad. I still remember my old log books from tracked bro splits that I have til this day. For the most part I fell into the same trap that most everyday fitness enthusiast find in magazines by people that were on super creatine (aka enhancers etc) and were growing mad with crazy results from this type of style of workout. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ BUT as naturals, time and time again studies have shown that in order to benefit efficiently for muscle growth that hitting the muscle groups multiple times a week is the most efficient way of putting on muscle. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ What you have here is a 6 day split where each muscle group is getting hit multiple times a week. For most this is a lot of volume so keep that in mind as you could use other splits to hit the muscle groups frequently only in less days. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This example has abs/core getting hit on a separate day as many of you know that I only hit abs directly twice a week on lower days with hanging leg raises but feel free to add any core or ab exercises you like to these types of programs. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Hope that helps! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you made it this far please comment below "SCIENCE" as it helps me to see that I'm making a difference in your fitness goals. As always have a great day, -Ski ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #skimanfactualfitness  #science  #brosplit  #cut  #bulk  #maintenancecalories  #leangains  #leanbulk  #bulking  #caloricdeficit  #caloricsurplus  #fatlosstips  #losefat  #burnfat  #getshredded  #getripped  #buildmuscle  #gain  #muscle  #getstrong  #musclegain 
Figuring out Macros
This is known as your total daily energy expenditure or TDEE. Adjust based on weight goals: If you want to lose weight, reduce your calorie intake by 15–25%. If weight gain is the goal, increase calories by 5–15%. Determine your macros: Protein intake should be between 0.7–1.0 grams per pound of body weight.
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👉🏼FOLLOW @bodybyfrank
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#FitnessEvolutionStudio #BodyByFrank #personaltrainer #bodyengineers #weightlossdiary #liftingweights #fitlife #getshredded #shreddedlife #pumpingiron #physiology #intermittentfasting #leangains #trainharder #benchpress #trainhardorgohome #weightloss #fitnessguru #fitnessfreak #nutritiontips #fitnessjunkie #fitnesstime #fitnessphysique #hypertrophy #fitnesslove #fitnessfam #cardiosucks #highprotein
Figuring out Macros This is known as your total daily energy expenditure or TDEE. Adjust based on weight goals: If you want to lose weight, reduce your calorie intake by 15–25%. If weight gain is the goal, increase calories by 5–15%. Determine your macros: Protein intake should be between 0.7–1.0 grams per pound of body weight. . . 👉🏼FOLLOW @bodybyfrank . . #FitnessEvolutionStudio  #BodyByFrank  #personaltrainer  #bodyengineers  #weightlossdiary  #liftingweights  #fitlife  #getshredded  #shreddedlife  #pumpingiron  #physiology  #intermittentfasting  #leangains  #trainharder  #benchpress  #trainhardorgohome  #weightloss  #fitnessguru  #fitnessfreak  #nutritiontips  #fitnessjunkie  #fitnesstime  #fitnessphysique  #hypertrophy  #fitnesslove  #fitnessfam  #cardiosucks  #highprotein 
#Repost @fitnessimportance__ with @get_repost
・・・
Comment below "SCIENCE" if you enjoy the content/post.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Follow me @fitnessimportance__ for daily nutritional & training advice! 😉
⠀⠀⠀⠀⠀⠀⠀⠀⠀
*BRO-SPLIT VS SCIENCE* by @oakleyoday
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Alright, I figured while I have you guys hot here on split content what a better day to share this awesome posts that I agree with my Oakley O'Day!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
So let me open up with a disclaimer that the bro-split is not necessarily bad.  I still remember my old log books from tracked bro splits that I have til this day.  For the most part I fell into the same trap that most everyday fitness enthusiast find in magazines by people that were on super creatine (aka enhancers etc) and were growing mad with crazy results from this type of style of workout.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
BUT as naturals, time and time again studies have shown that in order to benefit efficiently for muscle growth that hitting the muscle groups multiple times a week is the most efficient way of putting on muscle.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
What you have here is a 6 day split where each muscle group is getting hit multiple times a week.  For most this is a lot of volume so keep that in mind as you could use other splits to hit the muscle groups frequently only in less days.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
This example has abs/core getting hit on a separate day as many of you know that I only hit abs directly twice a week on lower days with hanging leg raises but feel free to add any core or ab exercises you like to these types of programs.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Hope that helps!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you made it this far please comment below "SCIENCE" as it helps me to see that I'm making a difference in your fitness goals. As always have a great day, -Ski
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#skimanfactualfitness #science #brosplit #cut #bulk #maintenancecalories #leangains #leanbulk #bulking #caloricdeficit #caloricsurplus #fatlosstips #losefat #burnfat #getshredded #getripped #buildmuscle #gain #muscle #getstrong #musclegain
#Repost  @fitnessimportance__ with @get_repost ・・・ Comment below "SCIENCE" if you enjoy the content/post. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Follow me @fitnessimportance__ for daily nutritional & training advice! 😉 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ *BRO-SPLIT VS SCIENCE* by @oakleyoday ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Alright, I figured while I have you guys hot here on split content what a better day to share this awesome posts that I agree with my Oakley O'Day! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So let me open up with a disclaimer that the bro-split is not necessarily bad. I still remember my old log books from tracked bro splits that I have til this day. For the most part I fell into the same trap that most everyday fitness enthusiast find in magazines by people that were on super creatine (aka enhancers etc) and were growing mad with crazy results from this type of style of workout. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ BUT as naturals, time and time again studies have shown that in order to benefit efficiently for muscle growth that hitting the muscle groups multiple times a week is the most efficient way of putting on muscle. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ What you have here is a 6 day split where each muscle group is getting hit multiple times a week. For most this is a lot of volume so keep that in mind as you could use other splits to hit the muscle groups frequently only in less days. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This example has abs/core getting hit on a separate day as many of you know that I only hit abs directly twice a week on lower days with hanging leg raises but feel free to add any core or ab exercises you like to these types of programs. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Hope that helps! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you made it this far please comment below "SCIENCE" as it helps me to see that I'm making a difference in your fitness goals. As always have a great day, -Ski ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #skimanfactualfitness  #science  #brosplit  #cut  #bulk  #maintenancecalories  #leangains  #leanbulk  #bulking  #caloricdeficit  #caloricsurplus  #fatlosstips  #losefat  #burnfat  #getshredded  #getripped  #buildmuscle  #gain  #muscle  #getstrong  #musclegain 
#Repost @fitnessimportance__ with @get_repost
・・・
Comment below "SCIENCE" if you enjoy the content/post.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Follow me @fitnessimportance__ for daily nutritional & training advice! 😉
⠀⠀⠀⠀⠀⠀⠀⠀⠀
*BRO-SPLIT VS SCIENCE* by @oakleyoday
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Alright, I figured while I have you guys hot here on split content what a better day to share this awesome posts that I agree with my Oakley O'Day!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
So let me open up with a disclaimer that the bro-split is not necessarily bad.  I still remember my old log books from tracked bro splits that I have til this day.  For the most part I fell into the same trap that most everyday fitness enthusiast find in magazines by people that were on super creatine (aka enhancers etc) and were growing mad with crazy results from this type of style of workout.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
BUT as naturals, time and time again studies have shown that in order to benefit efficiently for muscle growth that hitting the muscle groups multiple times a week is the most efficient way of putting on muscle.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
What you have here is a 6 day split where each muscle group is getting hit multiple times a week.  For most this is a lot of volume so keep that in mind as you could use other splits to hit the muscle groups frequently only in less days.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
This example has abs/core getting hit on a separate day as many of you know that I only hit abs directly twice a week on lower days with hanging leg raises but feel free to add any core or ab exercises you like to these types of programs.
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Hope that helps!
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If you made it this far please comment below "SCIENCE" as it helps me to see that I'm making a difference in your fitness goals. As always have a great day, -Ski
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#skimanfactualfitness #science #brosplit #cut #bulk #maintenancecalories #leangains #leanbulk #bulking #caloricdeficit #caloricsurplus #fatlosstips #losefat #burnfat #getshredded #getripped #buildmuscle #gain #muscle #getstrong #musclegain
#Repost  @fitnessimportance__ with @get_repost ・・・ Comment below "SCIENCE" if you enjoy the content/post. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Follow me @fitnessimportance__ for daily nutritional & training advice! 😉 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ *BRO-SPLIT VS SCIENCE* by @oakleyoday ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Alright, I figured while I have you guys hot here on split content what a better day to share this awesome posts that I agree with my Oakley O'Day! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So let me open up with a disclaimer that the bro-split is not necessarily bad. I still remember my old log books from tracked bro splits that I have til this day. For the most part I fell into the same trap that most everyday fitness enthusiast find in magazines by people that were on super creatine (aka enhancers etc) and were growing mad with crazy results from this type of style of workout. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ BUT as naturals, time and time again studies have shown that in order to benefit efficiently for muscle growth that hitting the muscle groups multiple times a week is the most efficient way of putting on muscle. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ What you have here is a 6 day split where each muscle group is getting hit multiple times a week. For most this is a lot of volume so keep that in mind as you could use other splits to hit the muscle groups frequently only in less days. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This example has abs/core getting hit on a separate day as many of you know that I only hit abs directly twice a week on lower days with hanging leg raises but feel free to add any core or ab exercises you like to these types of programs. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Hope that helps! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you made it this far please comment below "SCIENCE" as it helps me to see that I'm making a difference in your fitness goals. As always have a great day, -Ski ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #skimanfactualfitness  #science  #brosplit  #cut  #bulk  #maintenancecalories  #leangains  #leanbulk  #bulking  #caloricdeficit  #caloricsurplus  #fatlosstips  #losefat  #burnfat  #getshredded  #getripped  #buildmuscle  #gain  #muscle  #getstrong  #musclegain 
Comment below "SCIENCE" if you enjoy the content/post.
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Follow me @gym.body.girls for daily nutritional & training advice! 😉
⠀⠀⠀⠀⠀⠀⠀⠀⠀
*BRO-SPLIT VS SCIENCE* by @oakleyoday
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Alright, I figured while I have you guys hot here on split content what a better day to share this awesome posts that I agree with my Oakley O'Day!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
So let me open up with a disclaimer that the bro-split is not necessarily bad.  I still remember my old log books from tracked bro splits that I have til this day.  For the most part I fell into the same trap that most everyday fitness enthusiast find in magazines by people that were on super creatine (aka enhancers etc) and were growing mad with crazy results from this type of style of workout.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
BUT as naturals, time and time again studies have shown that in order to benefit efficiently for muscle growth that hitting the muscle groups multiple times a week is the most efficient way of putting on muscle.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
What you have here is a 6 day split where each muscle group is getting hit multiple times a week.  For most this is a lot of volume so keep that in mind as you could use other splits to hit the muscle groups frequently only in less days.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
This example has abs/core getting hit on a separate day as many of you know that I only hit abs directly twice a week on lower days with hanging leg raises but feel free to add any core or ab exercises you like to these types of programs.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Hope that helps!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you made it this far please comment below "SCIENCE" as it helps me to see that I'm making a difference in your fitness goals. As always have a great day, -Ski
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#skimanfactualfitness #science #brosplit #cut #bulk #maintenancecalories #leangains #leanbulk #bulking #caloricdeficit #caloricsurplus #fatlosstips #losefat #burnfat #getshredded #getripped #buildmuscle #gain #muscle #getstrong #musclegain
Comment below "SCIENCE" if you enjoy the content/post. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Follow me @gym.body.girls for daily nutritional & training advice! 😉 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ *BRO-SPLIT VS SCIENCE* by @oakleyoday ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Alright, I figured while I have you guys hot here on split content what a better day to share this awesome posts that I agree with my Oakley O'Day! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So let me open up with a disclaimer that the bro-split is not necessarily bad. I still remember my old log books from tracked bro splits that I have til this day. For the most part I fell into the same trap that most everyday fitness enthusiast find in magazines by people that were on super creatine (aka enhancers etc) and were growing mad with crazy results from this type of style of workout. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ BUT as naturals, time and time again studies have shown that in order to benefit efficiently for muscle growth that hitting the muscle groups multiple times a week is the most efficient way of putting on muscle. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ What you have here is a 6 day split where each muscle group is getting hit multiple times a week. For most this is a lot of volume so keep that in mind as you could use other splits to hit the muscle groups frequently only in less days. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This example has abs/core getting hit on a separate day as many of you know that I only hit abs directly twice a week on lower days with hanging leg raises but feel free to add any core or ab exercises you like to these types of programs. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Hope that helps! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you made it this far please comment below "SCIENCE" as it helps me to see that I'm making a difference in your fitness goals. As always have a great day, -Ski ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #skimanfactualfitness  #science  #brosplit  #cut  #bulk  #maintenancecalories  #leangains  #leanbulk  #bulking  #caloricdeficit  #caloricsurplus  #fatlosstips  #losefat  #burnfat  #getshredded  #getripped  #buildmuscle  #gain  #muscle  #getstrong  #musclegain 
You are the BEST project you will ever work on 👊🏼
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💥 Be MOTIVATED to keep going back. No one is going to carry you through the door, and frankly no one else gives a shit whether you go or not. So stop waiting for that person to come along.
💥 Be DILIGENT with your workouts. Don’t take shortcuts and cheat yourself out of exercises because “the machine is busy” or “you don’t like it”. Do some abs in between. Or ask to share the machine; you’re both paying to use it.
💥 Be PRECISE with every rep. Don’t rush through sets just looking at the end! Every rep is like a single brushstroke in a painting.
💥 And most importantly, be PATIENT with the results. If this shit was easy, everyone would be walking around ready for a magazine cover. Fall in love with the journey, not the end result, and that end result will come a lot quicker.
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🎧: @beatsbydre
🧶: @musclenation
🌍: @kingdom_gym
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#ukbff #fitnessmotivation #legday #quadworkout #quadsandglutes #legworkout #legworkouts #legextension #legextensions #quadzilla #ifbbphysique #ukbffmensphysique #malefitnessmodel #fitnessmodeling #mensactivewear #gymfashion #fitnessdedication #fitspo #fitnessfreaks #swolelife #getshredded #rippedbody #personaltrainerlondon #gainz #leggains #aesthetically #bodybuilding #bodybuildinglifestyle #bodybuildingmotivation #bodybuildingnation
You are the BEST project you will ever work on 👊🏼 - 💥 Be MOTIVATED to keep going back. No one is going to carry you through the door, and frankly no one else gives a shit whether you go or not. So stop waiting for that person to come along. 💥 Be DILIGENT with your workouts. Don’t take shortcuts and cheat yourself out of exercises because “the machine is busy” or “you don’t like it”. Do some abs in between. Or ask to share the machine; you’re both paying to use it. 💥 Be PRECISE with every rep. Don’t rush through sets just looking at the end! Every rep is like a single brushstroke in a painting. 💥 And most importantly, be PATIENT with the results. If this shit was easy, everyone would be walking around ready for a magazine cover. Fall in love with the journey, not the end result, and that end result will come a lot quicker. . . . 🎧: @beatsbydre 🧶: @musclenation 🌍: @kingdom_gym . #ukbff  #fitnessmotivation  #legday  #quadworkout  #quadsandglutes  #legworkout  #legworkouts  #legextension  #legextensions  #quadzilla  #ifbbphysique  #ukbffmensphysique  #malefitnessmodel  #fitnessmodeling  #mensactivewear  #gymfashion  #fitnessdedication  #fitspo  #fitnessfreaks  #swolelife  #getshredded  #rippedbody  #personaltrainerlondon  #gainz  #leggains  #aesthetically  #bodybuilding  #bodybuildinglifestyle  #bodybuildingmotivation  #bodybuildingnation 
Do you have enough discipline to balance all 4?? Tag a friend who does
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@parker_photos_
@parker_photos_ .
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#skimanfactualfitness #cut #bulk #maintenancecalories #leangains #leanbulk #bulking #caloricdeficit #caloricsurplus #fatlosstips #losefat #burnfat #getshredded #getripped #buildmuscle #gain #muscle #getstrong #musclegain
She’s coming home, folks!!! @kpayne7779 is returning to MKE from STL to teach next Saturday’s class at 9:45am. Kate has been a superstar Shred instructor in the Lou and she’s ready to dominate the mic in Elm Grove. Join her on the decks and treads!! ..
#shred415 #shred415stl #shred415elmgrove #statetostate #shredlove #shrednationwide #getshredded #mke #mkefitness #instructorlove #joblove #groupfitness #community #smallbusinesssaturday #thanksgivingweekend
Did a little bit of some shoulder training today! 💪 Had a pretty good workout today.
#bodybuilding #getripped #getshredded #shoulderboulders #shoulderday #iam1stphorm #fitfam #fitness #thegrindneverstops💪
#Repost @skiman.factual.fitness
• • •
💪Brand new "📚 Beginners Guide eBook 📚" coming soon, please turn on post
notifications and story notifications so you don't miss a beat.  I will be updating the page when it is live
and available.

Comment below "SMART FITNESS" if you enjoy the content/post.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Follow me @skiman.factual.fitness for daily nutritional & training advice!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
*BRO SPLIT VS SMART PROGRAMMING* by @skiman.factual.fitness
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Key points!
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1) Training Frequency, a must in order to stimulate muscle protein synthesis. There's studies that support training muscle groups twice a week not only stimulates and elevates muscle protein synthesis but also allows us to become more efficient in recovery.
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2) The balance of volume and intensity comes with switching between strength and hypertrophy work. Here's the best part of this cycle as that strength training will also help us in volume training during our hypertrophy days, therefore increasing more reps for weight. An increase in volume will only help us push heavier loads when we hit strength days once again.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
3) Progression or progressive overload. This is a side effect of what we gain with strength and hypertrophy days which allows us to either move more weights or get more reps. The stronger we get at our exercises the greater our results will be in muscle gains. Strength has been associate with having direct correlation to muscle size.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
4) Practice, by training more frequently we are having a second go at the exercises during the same week. Keep in mind the more you do exercises that you are only going to get better at them as well.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you made it this far please comment below "SMART FITNESS" as it helps me to see that I'm making a difference in your fitness goals. As always have a great day, -Ski

#skimanfactualfitness #cut #bulk #maintenancecalories #leangains #leanbulk #bulking #caloricdeficit #caloricsurplus #fatlosstips #losefat #burnfat #getshredded #getripped #buildmuscle #gain #muscle #getstrong #musclegain
#Repost  @skiman.factual.fitness • • • 💪Brand new "📚 Beginners Guide eBook 📚" coming soon, please turn on post notifications and story notifications so you don't miss a beat.  I will be updating the page when it is live and available. Comment below "SMART FITNESS" if you enjoy the content/post. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Follow me @skiman.factual.fitness for daily nutritional & training advice! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ *BRO SPLIT VS SMART PROGRAMMING* by @skiman.factual.fitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Key points! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1) Training Frequency, a must in order to stimulate muscle protein synthesis. There's studies that support training muscle groups twice a week not only stimulates and elevates muscle protein synthesis but also allows us to become more efficient in recovery. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2) The balance of volume and intensity comes with switching between strength and hypertrophy work. Here's the best part of this cycle as that strength training will also help us in volume training during our hypertrophy days, therefore increasing more reps for weight. An increase in volume will only help us push heavier loads when we hit strength days once again. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3) Progression or progressive overload. This is a side effect of what we gain with strength and hypertrophy days which allows us to either move more weights or get more reps. The stronger we get at our exercises the greater our results will be in muscle gains. Strength has been associate with having direct correlation to muscle size. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 4) Practice, by training more frequently we are having a second go at the exercises during the same week. Keep in mind the more you do exercises that you are only going to get better at them as well. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you made it this far please comment below "SMART FITNESS" as it helps me to see that I'm making a difference in your fitness goals. As always have a great day, -Ski #skimanfactualfitness  #cut  #bulk  #maintenancecalories  #leangains  #leanbulk  #bulking  #caloricdeficit  #caloricsurplus  #fatlosstips  #losefat  #burnfat  #getshredded  #getripped  #buildmuscle  #gain  #muscle  #getstrong  #musclegain 
🔥What You Didn't Know About Lunges🔥
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Follow @dancudes for the best diet and workout tips on Instagram!
-
Next to squats, lunges are probably the next best knee-dominant exercise in the book! I don't know who wrote the book, but it's a good book. They challenge not only the quads, glutes and hamstrings, but also your core (due to the unilateral nature of the exercise making balance and stability difficult) as well as your grip strength! That is a ton of muscles being worked at once. Unlike its bilateral counterpart in the squat, you have the additional challenge of having to keep your posture upright and not letting the body lean too much forward, back or to the sides (i.e. keep that core tight) which makes not only for a great core workout, but an awesome leg one too! Remember to always push through the heel (like in the squat) to get maximum muscle activation! Finally, I wouldn't let the knee pass the toes personally as I find that isn't exactly the healthiest for your ACL especially so keep the shin at a 90 degree angle when your down💪
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🔥What You Didn't Know About Lunges🔥 - Follow @dancudes for the best diet and workout tips on Instagram! - Next to squats, lunges are probably the next best knee-dominant exercise in the book! I don't know who wrote the book, but it's a good book. They challenge not only the quads, glutes and hamstrings, but also your core (due to the unilateral nature of the exercise making balance and stability difficult) as well as your grip strength! That is a ton of muscles being worked at once. Unlike its bilateral counterpart in the squat, you have the additional challenge of having to keep your posture upright and not letting the body lean too much forward, back or to the sides (i.e. keep that core tight) which makes not only for a great core workout, but an awesome leg one too! Remember to always push through the heel (like in the squat) to get maximum muscle activation! Finally, I wouldn't let the knee pass the toes personally as I find that isn't exactly the healthiest for your ACL especially so keep the shin at a 90 degree angle when your down💪 . . .
Ass to grass baby, and make sure they're at least a 5/10 in the clubs as well!
-
Follow us 👉 @gym_gxng for gym memes, motivation & more
-
💪We do monthly GIVEWHEYS (yes, we give away WHEY protein😉) to help you get SWOLE!
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🔥Plus we have the DOPEST Phone Wallets, Watches & Headphones designed for Iron Addicts & the Gym Gxng!
-

#ironaddict #gymlife #ifitfitsyourmacros #caloriecounting #myfitnesspal #weightlossdiary #liftingweights #fitlife #getshredded #shreddedlife #pumpingiron #bodyengineers #physiology #intermittentfasting #leangains #trainharder #benchpress #trainhardorgohome #personaltrainer #fitnessguru #fitnessfreak #nutritiontips #fitnessjunkie #fitnesstime #fitnessphysique #hypertrophy #fitnesslove #fitnessfam #cardiosucks #highprotein
Ass to grass baby, and make sure they're at least a 5/10 in the clubs as well! - Follow us 👉 @gym_gxng for gym memes, motivation & more - 💪We do monthly GIVEWHEYS (yes, we give away WHEY protein😉) to help you get SWOLE! - 🔥Plus we have the DOPEST Phone Wallets, Watches & Headphones designed for Iron Addicts & the Gym Gxng! - #ironaddict  #gymlife  #ifitfitsyourmacros  #caloriecounting  #myfitnesspal  #weightlossdiary  #liftingweights  #fitlife  #getshredded  #shreddedlife  #pumpingiron  #bodyengineers  #physiology  #intermittentfasting  #leangains  #trainharder  #benchpress  #trainhardorgohome  #personaltrainer  #fitnessguru  #fitnessfreak  #nutritiontips  #fitnessjunkie  #fitnesstime  #fitnessphysique  #hypertrophy  #fitnesslove  #fitnessfam  #cardiosucks  #highprotein 
Wir sind im letzten viertel dieses Jahres das heisst wir müssen unsere Kobe Bryant #MambaMentality ausgraben und noch mehr gas geben als zu Beginn dieses Jahres!
Mein #Teamkofi ist ready für 2019 und ich kann es kaum erwarten das nächste level zu erreichen!
Wir sind im letzten viertel dieses Jahres das heisst wir müssen unsere Kobe Bryant #MambaMentality  ausgraben und noch mehr gas geben als zu Beginn dieses Jahres! Mein #Teamkofi  ist ready für 2019 und ich kann es kaum erwarten das nächste level zu erreichen!
How to build your Bench Press by @peter_bowman
-
Bench MORE. If you want to get better at something you have to do more of it! So if a bigger bench press is your goal, benching 1x per week will not cut it. Make sure you’re benching at least twice a week, but 3x will be more ideal if bench is your main goal 👍🏻
-
Variation is important as well. Work with a variety of rep ranges and cycle through them, chase progressive overload each week. Sticking with one rep range will make it harder to progress. Also, adding in a bench press variation is great. Since building my bench is a goal, I do close grip bench press when I hit arms. I work with a higher rep range, and it will carry over to your bench strength 💪🏻
-
Lastly eat enough! You’re going to need to fuel your workouts, especially if you’re a hardgainer. If your training frequency is adequate and you train properly, but your strength has stalled. Evaluate the diet. Are you eating enough? If you are unaware, start tracking to get an idea. You may find you’re not eating nearly as much as you thought, or your protein is insufficient👌
.
#topgymtips #irishfitfam #ifitfitsyourmacros #caloriecounting #myfitnesspal #weightlossdiary #liftingweights #fitlife #getshredded #shreddedlife #pumpingiron #bodyengineers #physiology #intermittentfasting #leangains #trainharder #benchpress #trainhardorgohome #personaltrainer #fitnessguru #fitnessfreak #nutritiontips #fitnessjunkie #fitnesstime #fitnessphysique #hypertrophy #fitnesslove #fitnessfam #cardiosucks #highprotein
How to build your Bench Press by @peter_bowman - Bench MORE. If you want to get better at something you have to do more of it! So if a bigger bench press is your goal, benching 1x per week will not cut it. Make sure you’re benching at least twice a week, but 3x will be more ideal if bench is your main goal 👍🏻 - Variation is important as well. Work with a variety of rep ranges and cycle through them, chase progressive overload each week. Sticking with one rep range will make it harder to progress. Also, adding in a bench press variation is great. Since building my bench is a goal, I do close grip bench press when I hit arms. I work with a higher rep range, and it will carry over to your bench strength 💪🏻 - Lastly eat enough! You’re going to need to fuel your workouts, especially if you’re a hardgainer. If your training frequency is adequate and you train properly, but your strength has stalled. Evaluate the diet. Are you eating enough? If you are unaware, start tracking to get an idea. You may find you’re not eating nearly as much as you thought, or your protein is insufficient👌 . #topgymtips  #irishfitfam  #ifitfitsyourmacros  #caloriecounting  #myfitnesspal  #weightlossdiary  #liftingweights  #fitlife  #getshredded  #shreddedlife  #pumpingiron  #bodyengineers  #physiology  #intermittentfasting  #leangains  #trainharder  #benchpress  #trainhardorgohome  #personaltrainer  #fitnessguru  #fitnessfreak  #nutritiontips  #fitnessjunkie  #fitnesstime  #fitnessphysique  #hypertrophy  #fitnesslove  #fitnessfam  #cardiosucks  #highprotein 
Best 5km in a while! Hilly road! Wanted the the win so I went and got it! Thanks @jb.formations for the running partner in crime, excellent effort and motivation! Playlist included Mammal, Parkway Drive, DaRude and Killswitch Engage. #5kmrun #running #8wkchallenge #losingweight #getshredded #beastmode #goldcoast
💬«Poor people cannot rely on the government to come to help you in times of need. You have to get your education. Then nobody can control your destiny.» - Charles Barkley
⠀
FOLLOW 👉@ripped_scott👈
FOLLOW 👉@ripped_scott👈
⠀
ULTIMATE STACK🥇
🔻THE ULTIMATE BODYBUILDING COMBO!
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👉@ripped_scott👈
.
YOUR MISSION: THE ULTIMATE PHYSIQUE
YOU NEED: THE ULTIMATE STACK
You want a strong, lean, muscular physique.
.
👉@ripped_scott👈
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.
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#shoulder #instagrambodybuilding #jacked #figurecompetitor #teamnodaysoff #leanbody #fuckaverage #powerclean #cellucor #shoulderday #fitpro #getshredded #lovegym #backsquat #gymlife💪 #paysoff #weightlifter #sportsperformance #neverskiplegday #justdoit✔️ #esmagaqcresce #suplementacao #bodybuildingnation
💬«Poor people cannot rely on the government to come to help you in times of need. You have to get your education. Then nobody can control your destiny.» - Charles Barkley ⠀ FOLLOW 👉@ripped_scott👈 FOLLOW 👉@ripped_scott👈 ⠀ ULTIMATE STACK🥇 🔻THE ULTIMATE BODYBUILDING COMBO! . 👉@ripped_scott👈 . YOUR MISSION: THE ULTIMATE PHYSIQUE YOU NEED: THE ULTIMATE STACK You want a strong, lean, muscular physique. . 👉@ripped_scott👈 . . . #shoulder  #instagrambodybuilding  #jacked  #figurecompetitor  #teamnodaysoff  #leanbody  #fuckaverage  #powerclean  #cellucor  #shoulderday  #fitpro  #getshredded  #lovegym  #backsquat  #gymlife 💪 #paysoff  #weightlifter  #sportsperformance  #neverskiplegday  #justdoit ✔️ #esmagaqcresce  #suplementacao  #bodybuildingnation 
 Workoutput.collage •Follow  

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Shredded body💪💯🙌
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📹 @juliantanaka1
#bodybuilding #shredded #getshredded #muscle#physiques #muscles #fitnessmotivation #gainz#gains #gymlife #muscleman #musclemen#gymlifestyle #motivation #ripped

marcburgum

Keep it up!

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Nice work 💪🏿 itskevfitness

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ABOUT USSUPPORTPRESSAPIJOBSPRIVACYTERMSDIRECTORYPROFILESHASHTAGSLANGUAGEAfrikaansČeštinaDanskDeutschΕλληνικάEnglishEspañol (España)EspañolSuomiFrançaisBahasa IndonesiaItaliano日本語한국어Bahasa MelayuNorskNederlandsPolskiPortuguês (Brasil)Português (Portugal)РусскийSvenskaภาษาไทยFilipinoTürkçe中文(简体)中文(台灣)বাংলাગુજરાતીहिन्दीHrvatskiMagyarಕನ್ನಡമലയാളംमराठीनेपालीਪੰਜਾਬੀසිංහලSlovenčinaதமிழ்తెలుగుTiếng Việt中文(香港)БългарскиFrançais (Canada)RomânăСрпскиУкраїнська© 2018 INSTAGRAM
 Workoutput.collage •Follow   647 likes .workoutput.collage Shredded body💪💯🙌 - Follow 👉 @workoutput.workoutput.collage  for more! - 📹 @juliantanaka1 #bodybuilding  #shredded  #getshredded  #muscle #physiques  #muscles  #fitnessmotivation  #gainz #gains  #gymlife  #muscleman  #musclemen #gymlifestyle  #motivation  #ripped  marcburgum Keep it up! fanpage_hamadsama Nice work 💪🏿 itskevfitness Traps 💪 21 HOURS AGO Instagram Log in|Sign up ABOUT USSUPPORTPRESSAPIJOBSPRIVACYTERMSDIRECTORYPROFILESHASHTAGSLANGUAGEAfrikaansČeštinaDanskDeutschΕλληνικάEnglishEspañol (España)EspañolSuomiFrançaisBahasa IndonesiaItaliano日本語한국어Bahasa MelayuNorskNederlandsPolskiPortuguês (Brasil)Português (Portugal)РусскийSvenskaภาษาไทยFilipinoTürkçe中文(简体)中文(台灣)বাংলাગુજરાતીहिन्दीHrvatskiMagyarಕನ್ನಡമലയാളംमराठीनेपालीਪੰਜਾਬੀසිංහලSlovenčinaதமிழ்తెలుగుTiếng Việt中文(香港)БългарскиFrançais (Canada)RomânăСрпскиУкраїнська© 2018 INSTAGRAM
Police Officer at Day & Champion at Life 💪🏽💪🏽💪🏽
@ina_cindarella
Police Officer at Day & Champion at Life 💪🏽💪🏽💪🏽 @ina_cindarella
#Teamkofi Gains!
@milad_mikhaell
💪Brand new "📚 Beginners Guide eBook 📚" coming soon, please turn on post
notifications and story notifications so you don't miss a beat.

Comment below "BEAST" if you enjoy the content/post.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Follow me @skiman.factual.fitness for daily nutritional & training advice! 😉
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SKINNY TO BEAST by @skiman.factual.fitness
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OK lots of questions inbound about gaining weight, what I have here is a few tips on gaining the right kind of weight and not just getting fat.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Lets dive down into them.
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1). Caloric Surplus:
-A caloric surplus is necessary in order to gain weight, if you are under eating, you will not be putting on the weight you would like to while hitting the gym.  I recommend 200-300 calories over your maintenance calories.  Maintenance is where your body likes to hang out at and neither gain or lose weight, so we have to push that consumption up but we have to be mindful of how much to push because we certainly do not want to "dirty bulk".
⠀⠀⠀⠀⠀⠀⠀⠀⠀
2). Compounds:
-The meat and potatoes of every program, they should be the foundation, staple and focus of each day you are training a certain muscle group(s). Examples of compound movements are Bench Press, Overhead Press, Squat, Dead-lift.  These movements hit the largest and most muscle groups all in one exercise.
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3). 2x/Week:
-Hitting the muscle groups twice per week is the most optimal for muscle growth.  By not waiting another week in order to hit your chest again (just an example) will allow you to not only stimulate muscle growth once more that week but also it will get you better at performing the exercise.  We forget that there are patterns to which if you "practice" more you get better at them.  Research has shown that training muscle groups twice per week led to more growth than training them that once per week.  https://www.ncbi.nlm.nih.gov/pubmed/27102172
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4). Skiman
-Of course, you wouldn't even of heard any of this is you weren't following @skiman.factual.fitness

If you made it this far please comment below "BEAST" as it helps me to see that I'm making a difference in your fitness goals. As always have a great day, -Ski
💪Brand new "📚 Beginners Guide eBook 📚" coming soon, please turn on post notifications and story notifications so you don't miss a beat. Comment below "BEAST" if you enjoy the content/post. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Follow me @skiman.factual.fitness for daily nutritional & training advice! 😉 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ SKINNY TO BEAST by @skiman.factual.fitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀ OK lots of questions inbound about gaining weight, what I have here is a few tips on gaining the right kind of weight and not just getting fat. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Lets dive down into them. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1). Caloric Surplus: -A caloric surplus is necessary in order to gain weight, if you are under eating, you will not be putting on the weight you would like to while hitting the gym. I recommend 200-300 calories over your maintenance calories. Maintenance is where your body likes to hang out at and neither gain or lose weight, so we have to push that consumption up but we have to be mindful of how much to push because we certainly do not want to "dirty bulk". ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2). Compounds: -The meat and potatoes of every program, they should be the foundation, staple and focus of each day you are training a certain muscle group(s). Examples of compound movements are Bench Press, Overhead Press, Squat, Dead-lift. These movements hit the largest and most muscle groups all in one exercise. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3). 2x/Week: -Hitting the muscle groups twice per week is the most optimal for muscle growth. By not waiting another week in order to hit your chest again (just an example) will allow you to not only stimulate muscle growth once more that week but also it will get you better at performing the exercise. We forget that there are patterns to which if you "practice" more you get better at them. Research has shown that training muscle groups twice per week led to more growth than training them that once per week. https://www.ncbi.nlm.nih.gov/pubmed/27102172 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 4). Skiman -Of course, you wouldn't even of heard any of this is you weren't following @skiman.factual.fitness If you made it this far please comment below "BEAST" as it helps me to see that I'm making a difference in your fitness goals. As always have a great day, -Ski
Skipping legday is a HUGE problem with newbies who start lifting.

Just because you think it's useless, thinking so harms your training.
Skipping a important bodypart just because of a feeling or because you can't squat much is pure stupidness. Stand out be smart and workout hard 🏋️
Skipping legday is a HUGE problem with newbies who start lifting. Just because you think it's useless, thinking so harms your training. Skipping a important bodypart just because of a feeling or because you can't squat much is pure stupidness. Stand out be smart and workout hard 🏋️
3 Bicep Training Tips you were NEVER TAUGHT by @trainwithcarsen 
_
Go follow @trainwithcarsen for more amazing content like this!
_

When we think Bicep - we think elbow flexion, simply just curling the dumbbell up and shortening the angle at our elbow joint. ✅BUT we must not forget that the Bicep also aids in wrist supination❗️In English that essentially means turning your palms up to the ceiling. SO - when you are curling, don’t just think about curling UP...think about curling UP & OUT. That is how you will maximally contract your Bicep! 
_

Squeeze your Tricep at the bottom of your Bicep Curl❗️Sounds strange, right? Well, we know that when a muscle is contracted, the opposing (antagonist) muscle must be lengthened (stretched), SO - by squeezing your Tricep at the bottom of your Bicep Curl, you are fully lengthening your Bicep, which allows for the greatest possible range of motion. Greater range of motion = greater muscle tissue breakdown = more muscle gained! 
_

The Bicep is comprised of 2-heads (hence “bi”), the long head and the short head. Most of the time I see guys training biceps, they often forget about the long head. ✅The long head is targeted when the Bicep is worked in a lengthened position (stretched). For instance - incline curls do a great job of working the long head. The Bicep head is put under load in a lengthened position. If you’re not doing incline dumbbell curls, you’re leaving gains on the table! 
_

#topgymtips #irishfitfam #ifitfitsyourmacros #caloriecounting #myfitnesspal #weightlossdiary #liftingweights #fitlife #getshredded #shreddedlife #pumpingiron #bodyengineers #physiology #intermittentfasting #leangains #trainharder #benchpress #trainhardorgohome #personaltrainer #fitnessguru #fitnessfreak #nutritiontips #fitnessjunkie #fitnesstime #fitnessphysique #hypertrophy #fitnesslove #fitnessfam #cardiosucks #highprotein
3 Bicep Training Tips you were NEVER TAUGHT by @trainwithcarsen _ Go follow @trainwithcarsen for more amazing content like this! _ When we think Bicep - we think elbow flexion, simply just curling the dumbbell up and shortening the angle at our elbow joint. ✅BUT we must not forget that the Bicep also aids in wrist supination❗️In English that essentially means turning your palms up to the ceiling. SO - when you are curling, don’t just think about curling UP...think about curling UP & OUT. That is how you will maximally contract your Bicep! _ Squeeze your Tricep at the bottom of your Bicep Curl❗️Sounds strange, right? Well, we know that when a muscle is contracted, the opposing (antagonist) muscle must be lengthened (stretched), SO - by squeezing your Tricep at the bottom of your Bicep Curl, you are fully lengthening your Bicep, which allows for the greatest possible range of motion. Greater range of motion = greater muscle tissue breakdown = more muscle gained! _ The Bicep is comprised of 2-heads (hence “bi”), the long head and the short head. Most of the time I see guys training biceps, they often forget about the long head. ✅The long head is targeted when the Bicep is worked in a lengthened position (stretched). For instance - incline curls do a great job of working the long head. The Bicep head is put under load in a lengthened position. If you’re not doing incline dumbbell curls, you’re leaving gains on the table! _ #topgymtips  #irishfitfam  #ifitfitsyourmacros  #caloriecounting  #myfitnesspal  #weightlossdiary  #liftingweights  #fitlife  #getshredded  #shreddedlife  #pumpingiron  #bodyengineers  #physiology  #intermittentfasting  #leangains  #trainharder  #benchpress  #trainhardorgohome  #personaltrainer  #fitnessguru  #fitnessfreak  #nutritiontips  #fitnessjunkie  #fitnesstime  #fitnessphysique  #hypertrophy  #fitnesslove  #fitnessfam  #cardiosucks  #highprotein 
💬«Men do not quit playing because they grow old; they grow old because they quit playing.» - Holmes Sr., Oliver Wendell
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FOLLOW 👉@active_levelrise👈
FOLLOW 👉@active_levelrise👈
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⚠️QUALITY MUSCLE GAINS & FAST FAT LOSS!
◼️
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👉@active_levelrise👈
👉@active_levelrise👈
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#optimumnutritiona #runnerslife #proteinshake #postpartumfitness #gymfit #burnfat #fitnesschallenge #wbffpro #backsquat #powerlift #traininsaneorremainthesame #bouldershoulders #trainlikeabeast #instamuscle #fitnesscompetitor #getshredded #workoutflow #trains_worldwide #gymday #upperbody #getripped #fitnessquote #workoutroutine #gymislife #getfitordietrying
💬«Men do not quit playing because they grow old; they grow old because they quit playing.» - Holmes Sr., Oliver Wendell ⠀ FOLLOW 👉@active_levelrise👈 FOLLOW 👉@active_levelrise👈 ⠀ ⚠️QUALITY MUSCLE GAINS & FAST FAT LOSS! ◼️ 🔻 👉@active_levelrise👈 👉@active_levelrise👈 . . . #optimumnutritiona  #runnerslife  #proteinshake  #postpartumfitness  #gymfit  #burnfat  #fitnesschallenge  #wbffpro  #backsquat  #powerlift  #traininsaneorremainthesame  #bouldershoulders  #trainlikeabeast  #instamuscle  #fitnesscompetitor  #getshredded  #workoutflow  #trains_worldwide  #gymday  #upperbody  #getripped  #fitnessquote  #workoutroutine  #gymislife  #getfitordietrying 
זה לא רק איך שהגוף נראה, זה גם מה שהגוף מסוגל לעשות שמשמעותי בעיני. רוב חיי התאמנתי באומנויות לחימה שונות. תמיד האמנתי שהגוף מסוגל להרבה מעבר למה שאנחנו תופסים בראש. זה לא רק כוח. זו גמישות, זו מהירות, זו יכולת תנועה - זה מה שהופך אדם לספורטאי בעיני. 
Back workout. Challenging myself. So in the zone when I train ! 
#workoutmotivation #workoutroutine #workouts #workoutfit #workoutoftheday #workoutvideos #getshredded #gymmotivation #gymlife #gymvideos #aesthetic #bodybuildingmotivation #bodybuildinglifestyle #instafollow #powerliftingmotivation #fitness #fitnessmodel #followmenow #modeling #absworkout #backworkout #pullups #competitions #weightlifting #weightlossjourney #weightlosstransformation #weightlosssupport #strongmind #inspiration #lifecoach
זה לא רק איך שהגוף נראה, זה גם מה שהגוף מסוגל לעשות שמשמעותי בעיני. רוב חיי התאמנתי באומנויות לחימה שונות. תמיד האמנתי שהגוף מסוגל להרבה מעבר למה שאנחנו תופסים בראש. זה לא רק כוח. זו גמישות, זו מהירות, זו יכולת תנועה - זה מה שהופך אדם לספורטאי בעיני. Back workout. Challenging myself. So in the zone when I train ! #workoutmotivation  #workoutroutine  #workouts  #workoutfit  #workoutoftheday  #workoutvideos  #getshredded  #gymmotivation  #gymlife  #gymvideos  #aesthetic  #bodybuildingmotivation  #bodybuildinglifestyle  #instafollow  #powerliftingmotivation  #fitness  #fitnessmodel  #followmenow  #modeling  #absworkout  #backworkout  #pullups  #competitions  #weightlifting  #weightlossjourney  #weightlosstransformation  #weightlosssupport  #strongmind  #inspiration  #lifecoach 
💬«I don't watch that much comedy. I think it's professional jealousy. That and a lack of support for my community.» - Michael Ian Black
⠀
FOLLOW 👉@massgain_steven👈
FOLLOW 👉@massgain_steven👈
⠀
ULTIMATE STACK🥇
🔻Improve muscle growth, strength, recovery and fat loss!
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👉@massgain_steven👈
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#fitnesslover #barbell #fitnessforlife #mrolympia #omega3 #chestworkout #reps #suplemento #suplementacao #postgym #getshredded #swoll #carbup #fitgram #bodyengineers #bodybuild #doyouevenliftbro #aestheticsarmy #armworkout #physiquefreak #bodypower #workoutflow #gymworkout
💬«I don't watch that much comedy. I think it's professional jealousy. That and a lack of support for my community.» - Michael Ian Black ⠀ FOLLOW 👉@massgain_steven👈 FOLLOW 👉@massgain_steven👈 ⠀ ULTIMATE STACK🥇 🔻Improve muscle growth, strength, recovery and fat loss! . 👉@massgain_steven👈 . . . #fitnesslover  #barbell  #fitnessforlife  #mrolympia  #omega3  #chestworkout  #reps  #suplemento  #suplementacao  #postgym  #getshredded  #swoll  #carbup  #fitgram  #bodyengineers  #bodybuild  #doyouevenliftbro  #aestheticsarmy  #armworkout  #physiquefreak  #bodypower  #workoutflow  #gymworkout 
I finished my session at orange theory fitness. It was definitely a good workout. Unfortunately, I could not do my hardest due to my hip flexor, but that's ok cause I still killed those glutes and hamstrings. I was jogging on an incline. This is also a great way to burn that fat on the lower abdomen region. Lastly, I would like to give a shout out to our coach DeVante. He keeps it real and helps you through injuries or strains...I'll see you guys tomorrow and stay fit!
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#loseweightnow #losefat #getfit #getshredded #getrippedordietrying #getstrong #getripped #fitnessaddicts #fitliving #fitnessaddict #fit #fitfam #fitness #fitnessmotivation #fitnessjunkie #gymlife #gym #stayfit #coreworkouts #coreexercises #core #corestrength #corestrengthening #shredded #ripped #dadbod #fitdad #leanmuscle #muscle #iworkout
I finished my session at orange theory fitness. It was definitely a good workout. Unfortunately, I could not do my hardest due to my hip flexor, but that's ok cause I still killed those glutes and hamstrings. I was jogging on an incline. This is also a great way to burn that fat on the lower abdomen region. Lastly, I would like to give a shout out to our coach DeVante. He keeps it real and helps you through injuries or strains...I'll see you guys tomorrow and stay fit! . . . #loseweightnow  #losefat  #getfit  #getshredded  #getrippedordietrying  #getstrong  #getripped  #fitnessaddicts  #fitliving  #fitnessaddict  #fit  #fitfam  #fitness  #fitnessmotivation  #fitnessjunkie  #gymlife  #gym  #stayfit  #coreworkouts  #coreexercises  #core  #corestrength  #corestrengthening  #shredded  #ripped  #dadbod  #fitdad  #leanmuscle  #muscle  #iworkout 
Get rid off stubborn fat!!! Shredded3 legal PH is a beast - shred fat
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Happy Anniversary My Love 😘😘 I am truly blessed with the best ❤️❤️ @leahpesatui_xxooxx We will celebrate after this wedding lol
Happy Anniversary My Love 😘😘 I am truly blessed with the best ❤️❤️ @leahpesatui_xxooxx We will celebrate after this wedding lol
Flex Friday 💪🏻
#alphalete
“Ger the type of guy to get 20 Instagram pics within the same photoshoot.” 😆
•
•
Wanna be a minimalist fuck like me? Place an order on @penrose_limited‘s website & use code “adonis” to get 20% off your entire order! ⌚️ #ad •
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For all my fellow Californians, try to minimize breathing in the air outside 😷 Hope you have a badass Friday. Love y’all ✌🏼
“Ger the type of guy to get 20 Instagram pics within the same photoshoot.” 😆 • • Wanna be a minimalist fuck like me? Place an order on @penrose_limited‘s website & use code “adonis” to get 20% off your entire order! ⌚️ #ad  • • For all my fellow Californians, try to minimize breathing in the air outside 😷 Hope you have a badass Friday. Love y’all ✌🏼
əˈdɑnɪs / noun: Greek God of beauty and desire • • • 💪 Optimize your physique.
⬇️ Join the movement.
əˈdɑnɪs / noun: Greek God of beauty and desire • • • 💪 Optimize your physique. ⬇️ Join the movement.
Trip down memorylane🤔💬, really looking forward to be totally recovered from the surgery and go back to @bager76.bp obstacle course🏆🏋🏼
#shredded #obstacles #muscles #fitnessmotivation #workout #fitnessgoals #instafit #crossfit #muscle #workouttime #fun #griptraining #beastmode #getshredded #obstaclecourse #ocrtraining #memorylane #igfitness #monkeyaround #fitnessfreak #fitnessjourney #streetworkout #nopainnogains #training #fit #ocr #træning #obstaclerace #shred #fitnessaddict
Trip down memorylane🤔💬, really looking forward to be totally recovered from the surgery and go back to @bager76.bp obstacle course🏆🏋🏼 #shredded  #obstacles  #muscles  #fitnessmotivation  #workout  #fitnessgoals  #instafit  #crossfit  #muscle  #workouttime  #fun  #griptraining  #beastmode  #getshredded  #obstaclecourse  #ocrtraining  #memorylane  #igfitness  #monkeyaround  #fitnessfreak  #fitnessjourney  #streetworkout  #nopainnogains  #training  #fit  #ocr  #træning  #obstaclerace  #shred  #fitnessaddict