👉Join the Minimalist Muscle Blitz via the link in my bio (this week only). 📌3 KEYS to Get jacked with short, Minimalist Muscle Blitz workouts by @Bachperformance
Are you chronically stressed out, busy, missing workouts, and frustrated by a lack of progress? I hear you. The number one reason busy guys struggle to build muscle muscle is they poor planning and doing workouts that AREN’T built with their busy schedule in mind.
Well, a new day has dawned: The Minimalist Muscle Blitz (link in bio) are quick, to the point, and devastatingly effective workouts designed specifically for the busy man looking to build muscle.
Here are three CORE principles of the Minimalist Muscle program that will help you build dense, athletic muscle...no matter your busy schedule. -
1️⃣ – Progressive Overload
TRACK your workouts. This simple habit is one of the most important things you can do...yet most people skip completely and wonder why they’re not making progress. You can change this today.Training with high focus and progressively adding weight to the bar will create the anabolic response necessary for growth. Keep it as simple as adding 5 pounds every week on big exercises as long as you can.
2️⃣Focus On Big Movements
Dominating the big, multi-joint movement patterns is the meat and potatoes of training.
Use squat, deadlift, press, and pull variations that best suit your training goals. If you’re truly short on time stop worrying about curls and triceps extension; focus on the big compound lifts.
3️⃣– Ramp Loading
Through gradually increasing resistance and managing fatigue, ramp loading supercharges your strength. With shorter workouts, you're able to train with a sufficient volume and shorter rest periods before doing a heavier top-end set to boost strength.
Example: 5x10 squat
135 x10; 175x10, 225x10, 245x10; 275x10.
Tag a gym partner who’s struggling to get to the gym on a regular basis.
The only way to make sure you're improving strength (should that be what you're working towards) is to keep track of the weights you are lifting 📝
Recording what you're lifting after every session takes a couple of minutes and will help you monitor progress 📈
It will also make you realise that increasing strength takes a significant amount of time so you may have to change your expectations of how quickly you see results
There are no shortcuts to increasing strength and progress will fluctuate
Swipe across ➡️
6 examples of weights exercises to keep a record of 🏋🏻
Today I was in a time pinch so decided to focus just on shoulders. Delta have been one area I’m really trying to improve so some days I’ll focus solely on hitting ever part of my shoulders.
_ This is a clip of my doing seated barbell military press. I did one warm up set with 95 pounds and then jumped into 5 working sets of 5 reps with 165. Last week I did 160 so I will continue to slowly bump up the weight each week to get some progressive overload.
To perform this exercise best make sure you have your hands gripping the war slightly outside shoulder width. Bring the bar all the way down until it’s resting on your chest, and then push the weight up through your elbows until you’re arms are completely straight. Focus on pausing at the bottom of the movement and not using any momentum. These are definitely one of my favorite compound exercises!
Man samlas ett gäng, man känner varandra från twitter, man dricker lite pilsner osv. Gött häng, goda relationer. Det är nog detta som var livet va? Ja, så va det.
Vi tog en likadan bild för nästan exakt ett år sen, hoppas det blir en nästa år oxå
Big shout out to @jimaunit @aunit_ltd for our new addition.
The Pentagon Bar is as versatile as the @spartan_performance_ coaches demonstrate.
Our favourite exercises so far are...
• Split Squats - Using a load with a fixed movement pattern like a Pentagon Bar in a Landmine means balance doesn’t stop you from hitting your unilateral exercises heavy.
• RDL’s - Facing the landmine but you could face away for a greater demand in the lower back • Clean and Press - The rotating handles make this much more comfortable on your wrists for those of you who struggle with the bar in the racked position on conventional cleans.
• Shrugs - Facing away from the landmine means you’re pulling your shoulders up and back for a greater trap pump.
• Bent Over Rows - Facing away hits the lower lats.
• Bent Over Rows - Facing the landmine targets the upper back musculature hard with a greater demand on the biceps than facing away.
• Military Press - A great substitution for the Barbell variation for those who suffer poor ROM in the shoulders. The rotating handles allow your shoulder to move freely rather than fixed in a particular orientation and the slight angle forward at lockout means you can keep a rock hard core and neutral spine.
The A-Unit Pentagon Bar has The Spartan Performance deal of approval 👍🏼 #pentagonbar#aunit#splitsquats#romaniandeadlift#rdl#shrugs#traps#landmineworkout#cleanandpress#rows#militarypress#strengthandconditioning#strengthcoach#spartanperformance @laura_spartan_performance @jackb_spartan_performance @trapsliketodd
Visit the link in my bio to build Lean Muscle with incredibly effective workouts that take 45 minutes or less. 📍Build Muscle With 4 Workouts Per Week @Bachperformance📍 Here’s a common muscle building question: ”im extremely busy. I struggle to stick to my workouts. Worse, I'm overwhelmed by all the conflicting advice on the gram. How can I stop wasting time and actually build a strong, lean, and muscular body?” .
I struggled with the same thing.
So, I turned to the internet. I'd look for a new article or video and try their seemingly magical muscle-building methods.
Then I'd take any spare cash I had, head down to GNC, and ask for the latest supplement. I mean, more supps means more muscle, right?
Angry joints, injuries, and a physique that looked the exact same 6 months later. I started to think: I just can't build muscle And it got worse. I hardly had time to train, let alone eat the six meals per day the so-called experts said I needed. When I did have time? Well, I didn't have a plan to follow. It aimlessly throw exercises together and hope for the best. Unsurprisingly, I failed to build muscle and ended up in the same viscous cycle. Looking back on it now, one thing is clear: I wasted a lot of time, money, and energy, which want to save you from. That’s why I created the Minimalist Muscle Blitz: A six-week muscle building course to help you torch belly fat (yes, the annoying flab right below your belly-button) and build dense muscle without living in the gym. . You’ll only need to train for about 40 minutes four times per week. .
To sweeten the pot, I'm hooking you up with a ton of bonuses. The Minimalist Muscle Blitz Includes:
▶️The Six-Week Minimalist Muscle Blitz workouts for a step-by-step, time efficient plan to transform your physique. ▶️Minimalist Muscle Hardgainer Nutrition Handbook, to simplify eating for lean muscle.
▶️Meal plans. ▶️Access to the private Minimalist ▶️Muscle Facebook Community to stay motivated. ▶️The High-Performance Travel Guide. ▶️The Minimalist Muscle Exercise Modification Guide .
What is your best muscle building tip? Drop a 💪🏼and tell us below!
Follow and like @gym_fit_union
For more information contact @gym_fit_union
BIG CHEST, BIG DELTS by credit @jmaxfitness
Want a big chest? Get stronger in the barbell bench press, low incline dumbbell bench press, and flyes (cables or dumbbells).
Want big, round, shoulders? Get stronger on the barbell military press, seated dumbbell overhead press (with no back support), chest supported lateral raises, and chest supported reverse flyes.
On top of this, train these muscles more frequently. 2x per week is enough to grow, but if you want to accelerate growth, train these muscles every other day.
If someone you know is trying to get a big chest or big delts, then send them here.