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Feeling very bloated after a picky afternoon at work, this and about 5 chicken nuggets and a few sweets ๐Ÿคฆ๐Ÿผโ€โ™€๏ธitโ€™s just too hot to sit down and eat ๐Ÿ˜Ÿ need a bloody good storm โ›ˆ #dinner #pickytea #wrap #chickennuggets #sweets #whitecarbs #nothealthy #toohot #dissapointed #fatloss #musclegain #weightlossjourney #foodblogger #bloated #badday #nothappy
๐Ÿ”ฅCircuits was on fire!๐Ÿ”ฅ I loved every minute of this birthday bonanza class! Tough cookies this lot and it takes quite a bit to knacker them out but I feel I did ok at that ๐Ÿ˜‚๐Ÿ™Œ Well done guys and girls! Until next week....whatโ€™s your fav class?

#mondaymotivation #hardworkpaysoff #highintensity #fatburn #musclegain #personaltrainerlife #fitfam #fitmums #freedom #shecan #empowerment #london #londonfitness #workhard #doyou #happinessiskey #positivity #female #shesquats #shelifts #goodvibes #summertime #transformation #sheliftsandcooks  #workingmum #30andlovingit #redhead #redheadsdoitbetter #riseandgrind #circuits
๐Ÿ”ฅCircuits was on fire!๐Ÿ”ฅ I loved every minute of this birthday bonanza class! Tough cookies this lot and it takes quite a bit to knacker them out but I feel I did ok at that ๐Ÿ˜‚๐Ÿ™Œ Well done guys and girls! Until next week....whatโ€™s your fav class? #mondaymotivation  #hardworkpaysoff  #highintensity  #fatburn  #musclegain  #personaltrainerlife  #fitfam  #fitmums  #freedom  #shecan  #empowerment  #london  #londonfitness  #workhard  #doyou  #happinessiskey  #positivity  #female  #shesquats  #shelifts  #goodvibes  #summertime  #transformation  #sheliftsandcooks  #workingmum  #30andlovingit  #redhead  #redheadsdoitbetter  #riseandgrind  #circuits 
Old school bodybuilders intuitively increased their protein intake once they were leaner and got closer to their show. Even though it's not necessary to stuff yourself with protein, it can't hurt to slightly increase your protein intake as you get leaner if you can adhere to a higher protein diet.
-
As someone becomes leaner, muscle protein breakdown tends to increase, indicating that more protein is being used as an energy source [1]. Because of this, the risk of muscle loss increases once someone substantially decreases their body fat percentage [2].
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A way to decrease the risk of muscle loss for lean individuals in a fat loss phase is by slightly increasing your protein intake [3]. In a previous post, I've explained why 1.6g/kg body weight is a good minimum protein intake for most people [4]. If you find yourself leaner than say ~12% body fat, it may be a good idea to increase your protein intake up to 1.8-2.2g/kg.
-
Next to aiding muscle preservation, slightly increasing your protein intake in a fat loss phase likely also helps with hunger control [5].
-
References:
1.ย https://www.ncbi.nlm.nih.gov/pubmed/10574520
2.ย https://www.ncbi.nlm.nih.gov/pubmed/10865771
3.ย https://www.ncbi.nlm.nih.gov/pubmed/24092765
4.ย https://www.ncbi.nlm.nih.gov/pmc/articles/pmid/28698222/
5.ย https://www.ncbi.nlm.nih.gov/pubmed/18469287
Old school bodybuilders intuitively increased their protein intake once they were leaner and got closer to their show. Even though it's not necessary to stuff yourself with protein, it can't hurt to slightly increase your protein intake as you get leaner if you can adhere to a higher protein diet. - As someone becomes leaner, muscle protein breakdown tends to increase, indicating that more protein is being used as an energy source [1]. Because of this, the risk of muscle loss increases once someone substantially decreases their body fat percentage [2]. - A way to decrease the risk of muscle loss for lean individuals in a fat loss phase is by slightly increasing your protein intake [3]. In a previous post, I've explained why 1.6g/kg body weight is a good minimum protein intake for most people [4]. If you find yourself leaner than say ~12% body fat, it may be a good idea to increase your protein intake up to 1.8-2.2g/kg. - Next to aiding muscle preservation, slightly increasing your protein intake in a fat loss phase likely also helps with hunger control [5]. - References: 1.ย https://www.ncbi.nlm.nih.gov/pubmed/10574520 2.ย https://www.ncbi.nlm.nih.gov/pubmed/10865771 3.ย https://www.ncbi.nlm.nih.gov/pubmed/24092765 4.ย https://www.ncbi.nlm.nih.gov/pmc/articles/pmid/28698222/ 5.ย https://www.ncbi.nlm.nih.gov/pubmed/18469287
So, you've learned how to warm up and you performed your strength and -
core work, you've had your meat and potatoes - now its time to have a bit of fun -
in part 3 of your workout, try either perform secondary exercises that work the area you want to work, you might want more toned arms so do some curls and extensions
-
you might want to build more toned legs, so maybe do some more leg work like lunges and kettlebell swings
-
HAVE SOME FUN! #ProactiveFitness #WeChangeLives
So, you've learned how to warm up and you performed your strength and - core work, you've had your meat and potatoes - now its time to have a bit of fun - in part 3 of your workout, try either perform secondary exercises that work the area you want to work, you might want more toned arms so do some curls and extensions - you might want to build more toned legs, so maybe do some more leg work like lunges and kettlebell swings - HAVE SOME FUN! #ProactiveFitness  #WeChangeLives 
Let me ask you a question here.... How many times have you seen people in the gym take every single set to failure?
๐Ÿ”ด
No pain no gain right?
๐Ÿ‘‡ Not so fast.
Training to failure will:
1) Increase acute fatigue like crazy
2) Potential increase risk of injury
3) Lead to less total volume overtime/week
- Volume is the primary driver for muscle growth *sets x reps x load*
๐Ÿ”ด
It goes kinda like this:
Person 1 - 4 sets of squats - failure each set
(12 reps)

Person 2 - 4 sets of squats - 1-2 reps left each set
(10 reps)
๐Ÿ˜€
Which person will have more total volume? Most likely person 2!
๐Ÿ™Œ
Here are the takeaways:
1 - Train to failure on the last day of the week for the muscle group. E.g Legs Monday (NOT FAILURE) Legs Thursday (MORE SETS TO FAILURE) MORE TIME TO RECOVER UNTIL MONDAY
2 - Training to failure on isolation exercises (Less total body fatigue)๐Ÿ’ช
3 - On the heavy big compound lifts ( Train to failure on the last few sets.
๐Ÿ”ด
BEGINNERS SHOULD NOT BE TRAINING TO FAILURE!
๐Ÿ‘€
๐Ÿ“ฝ Check the whole video on my YouTube
โžก๏ธ Link in bio

#Bulkup #bulkup #bulking #bulkingtime #bulkingseason #bulkingup #hardgainer #ectomorph #musclegrowth #reps #buildmuscle #gainmuscle #musclescience #musclegrowth #getstrong #muscleman #reps #musclegain #gymworkouts #gymexercise #muscleboy #muscleguy #musclefit #failure #fitness #bodybuilder #gymlife #gymbro #gymbros #armday
Let me ask you a question here.... How many times have you seen people in the gym take every single set to failure? ๐Ÿ”ด No pain no gain right? ๐Ÿ‘‡ Not so fast. Training to failure will: 1) Increase acute fatigue like crazy 2) Potential increase risk of injury 3) Lead to less total volume overtime/week - Volume is the primary driver for muscle growth *sets x reps x load* ๐Ÿ”ด It goes kinda like this: Person 1 - 4 sets of squats - failure each set (12 reps) Person 2 - 4 sets of squats - 1-2 reps left each set (10 reps) ๐Ÿ˜€ Which person will have more total volume? Most likely person 2! ๐Ÿ™Œ Here are the takeaways: 1 - Train to failure on the last day of the week for the muscle group. E.g Legs Monday (NOT FAILURE) Legs Thursday (MORE SETS TO FAILURE) MORE TIME TO RECOVER UNTIL MONDAY 2 - Training to failure on isolation exercises (Less total body fatigue)๐Ÿ’ช 3 - On the heavy big compound lifts ( Train to failure on the last few sets. ๐Ÿ”ด BEGINNERS SHOULD NOT BE TRAINING TO FAILURE! ๐Ÿ‘€ ๐Ÿ“ฝ Check the whole video on my YouTube โžก๏ธ Link in bio #Bulkup  #bulkup  #bulking  #bulkingtime  #bulkingseason  #bulkingup  #hardgainer  #ectomorph  #musclegrowth  #reps  #buildmuscle  #gainmuscle  #musclescience  #musclegrowth  #getstrong  #muscleman  #reps  #musclegain  #gymworkouts  #gymexercise  #muscleboy  #muscleguy  #musclefit  #failure  #fitness  #bodybuilder  #gymlife  #gymbro  #gymbros  #armday 
@myproteinuk fuelling my workouts. Feeling all of the motivation with my energy aminos ๐Ÿ‘Œ๐Ÿผ๐Ÿ’“
.
.
Did you know taking amino acids along side energy supps before / during a workout helps with focus, concentration and endurance whilst your powering through a workout! And also improves muscle maintenance with the reduction of breakdown.  One of my fav supplements! I take this intra-workout as a refreshing drink *watermelon flavour๐Ÿ‰๐Ÿ‰ erm summer in a drink* ๐Ÿ™Œ๐Ÿผ๐Ÿ™Œ๐Ÿผ and creatine / l-glutamine just before, this helps me draw water into my muscles and for growth and recovery whilst restoring your energy stores. Basically Iโ€™m bursting with energy for all my workouts and pushing all my limits! ๐Ÿ‘Œ๐Ÿผ๐Ÿ‘Š๐Ÿผ๐Ÿ’ช๐Ÿผ .
.
If youโ€™re looking for a stack of new supps, @myproteinuk have a massive 35% off with code: FLASH35, even bigger than my discount! Just use my link in my bio! โ†–๏ธโ†–๏ธโ†–๏ธโ†–๏ธ๐Ÿ’ฅ๐Ÿ’ฅ๐Ÿ’ฅ๐Ÿ’ฅ๐Ÿ’ฅ
@myproteinuk fuelling my workouts. Feeling all of the motivation with my energy aminos ๐Ÿ‘Œ๐Ÿผ๐Ÿ’“ . . Did you know taking amino acids along side energy supps before / during a workout helps with focus, concentration and endurance whilst your powering through a workout! And also improves muscle maintenance with the reduction of breakdown. One of my fav supplements! I take this intra-workout as a refreshing drink *watermelon flavour๐Ÿ‰๐Ÿ‰ erm summer in a drink* ๐Ÿ™Œ๐Ÿผ๐Ÿ™Œ๐Ÿผ and creatine / l-glutamine just before, this helps me draw water into my muscles and for growth and recovery whilst restoring your energy stores. Basically Iโ€™m bursting with energy for all my workouts and pushing all my limits! ๐Ÿ‘Œ๐Ÿผ๐Ÿ‘Š๐Ÿผ๐Ÿ’ช๐Ÿผ . . If youโ€™re looking for a stack of new supps, @myproteinuk have a massive 35% off with code: FLASH35, even bigger than my discount! Just use my link in my bio! โ†–๏ธโ†–๏ธโ†–๏ธโ†–๏ธ๐Ÿ’ฅ๐Ÿ’ฅ๐Ÿ’ฅ๐Ÿ’ฅ๐Ÿ’ฅ