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👇Great post by @syattfitness👇
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O-oh hey there you sumptuous little Unicorn.
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You might not have an issue with this. But if getting under the bar to squat hurts your shoulders (or your shoulders are too “tight” to get under the bar comfortably)...this is going to solve the problem for you.
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First —> I made a wicked quick video outlining how to free your shoulders up so they feel like a fafillion galleons and move pain-free and don’t get irritated by squats.
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The link to that video is in my bio so go watch it right now. Because this graphic is delightful but it’s also only one eency weency teeny tiny piece of a much larger fiddle faddle.
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Second —> see how in the first picture my thumb is under the bar? Nothing is wrong with that, especially if you don’t have shoulder pain.
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But if you do have shoulder pain/tightness/discomfort...wrapping your thumb around the bar locks your shoulder in internal rotation which can irritate it.
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Third —> that’s why in the second picture I put my thumb on top of the bar. That gives my shoulders some breathing room and makes it easier for them to move because of the added external rotation.
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Fourth —> the third pic is an extension of the second and it’s my personal favorite. Instead of wrapping your whole hand around the bar, you put your thumb on top then wedge the bar into your outer palm and pinch it with your fingertips.
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This makes your shoulder feel like a fafillion galleons because you have way more room to move it through external rotation and you aren’t locked into one irritating position.
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Anyhoodle.
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I hope this helped.
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And!
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If you haven’t seen it, please go watch the video link in my bio because it explains this technique (and others) so your shoulders feel like a fafillion galleons and you can squat pain-free, too.
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Any questions, chuck ‘em in the comments.
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Love you.
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#alwaysoptimal #sfinnercircle #syattfitness #legday #legworkout #legworkouts #quads #quad #quadzilla #quadz #hamstrings #hamstring #calves #glutesfordays #lowerbody #lowerbodyworkout #lunges #squats #squat #backsquat #powerlifting #powerliftingwomen #ladieswholift
👇Great post by @syattfitness👇 - O-oh hey there you sumptuous little Unicorn. - You might not have an issue with this. But if getting under the bar to squat hurts your shoulders (or your shoulders are too “tight” to get under the bar comfortably)...this is going to solve the problem for you. - First —> I made a wicked quick video outlining how to free your shoulders up so they feel like a fafillion galleons and move pain-free and don’t get irritated by squats. - The link to that video is in my bio so go watch it right now. Because this graphic is delightful but it’s also only one eency weency teeny tiny piece of a much larger fiddle faddle. - Second —> see how in the first picture my thumb is under the bar? Nothing is wrong with that, especially if you don’t have shoulder pain. - But if you do have shoulder pain/tightness/discomfort...wrapping your thumb around the bar locks your shoulder in internal rotation which can irritate it. - Third —> that’s why in the second picture I put my thumb on top of the bar. That gives my shoulders some breathing room and makes it easier for them to move because of the added external rotation. - Fourth —> the third pic is an extension of the second and it’s my personal favorite. Instead of wrapping your whole hand around the bar, you put your thumb on top then wedge the bar into your outer palm and pinch it with your fingertips. - This makes your shoulder feel like a fafillion galleons because you have way more room to move it through external rotation and you aren’t locked into one irritating position. - Anyhoodle. - I hope this helped. - And! - If you haven’t seen it, please go watch the video link in my bio because it explains this technique (and others) so your shoulders feel like a fafillion galleons and you can squat pain-free, too. - Any questions, chuck ‘em in the comments. - Love you. - #alwaysoptimal  #sfinnercircle  #syattfitness  #legday  #legworkout  #legworkouts  #quads  #quad  #quadzilla  #quadz  #hamstrings  #hamstring  #calves  #glutesfordays  #lowerbody  #lowerbodyworkout  #lunges  #squats  #squat  #backsquat  #powerlifting  #powerliftingwomen  #ladieswholift 
No more #bikinifitness shows this year doesn’t mean no more #heavy #lifting for me.
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Show must go on ✅, #muscles need to grow & prosper & my eyes must be kept on the prize 🏆.
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This #exercise works #lowerback, #glute & #abs. 4 sets x 12-15 reps 👌🏽
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#squats #workingout  #squat #squatting #bootybootybooty #romaniandeadlift #exercising #strong #musclesaresexy #thrusters #barbell #barbellbrigade #homegym #bootyfordays#quads #legday #glutes #fitness #ifbb #bikinibody #bikinifitness #quadz #muscles
No more #bikinifitness  shows this year doesn’t mean no more #heavy  #lifting  for me. . . Show must go on ✅, #muscles  need to grow & prosper & my eyes must be kept on the prize 🏆. . . This #exercise  works #lowerback , #glute  & #abs . 4 sets x 12-15 reps 👌🏽 . . . #squats  #workingout  #squat  #squatting  #bootybootybooty  #romaniandeadlift  #exercising  #strong  #musclesaresexy  #thrusters  #barbell  #barbellbrigade  #homegym  #bootyfordays #quads  #legday  #glutes  #fitness  #ifbb  #bikinibody  #bikinifitness  #quadz  #muscles 
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#Repost @syattfitness with @make_repost
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O-oh hey there you sumptuous little Unicorn.
-
You might not have an issue with this. But if getting under the bar to squat hurts your shoulders (or your shoulders are too “tight” to get under the bar comfortably)...this is going to solve the problem for you.
-
First —> I made a wicked quick video outlining how to free your shoulders up so they feel like a fafillion galleons and move pain-free and don’t get irritated by squats.
-
The link to that video is in my bio so go watch it right now. Because this graphic is delightful but it’s also only one eency weency teeny tiny piece of a much larger fiddle faddle.
-
Second —> see how in the first picture my thumb is under the bar? Nothing is wrong with that, especially if you don’t have shoulder pain.
-
But if you do have shoulder pain/tightness/discomfort...wrapping your thumb around the bar locks your shoulder in internal rotation which can irritate it.
-
Third —> that’s why in the second picture I put my thumb on top of the bar. That gives my shoulders some breathing room and makes it easier for them to move because of the added external rotation.
-
Fourth —> the third pic is an extension of the second and it’s my personal favorite. Instead of wrapping your whole hand around the bar, you put your thumb on top then wedge the bar into your outer palm and pinch it with your fingertips.
-
This makes your shoulder feel like a fafillion galleons because you have way more room to move it through external rotation and you aren’t locked into one irritating position.
-
Anyhoodle.
-
I hope this helped.
-
And!
-
If you haven’t seen it, please go watch the video link in my bio because it explains this technique (and others) so your shoulders feel like a fafillion galleons and you can squat pain-free, too.
-
Any questions, chuck ‘em in the comments.
-
Love you.
-
#alwaysoptimal #sfinnercircle #syattfitness #legday #legworkout #legworkouts #quads #quad #quadzilla #quadz #hamstrings #hamstring #calves #glutesfordays #lowerbody #lowerbodyworkout #lunges #squats #squat #backsquat #powerlifting #powerliftingwomen #ladieswholift
❌✅ #Repost  @syattfitness with @make_repost ・・・ O-oh hey there you sumptuous little Unicorn. - You might not have an issue with this. But if getting under the bar to squat hurts your shoulders (or your shoulders are too “tight” to get under the bar comfortably)...this is going to solve the problem for you. - First —> I made a wicked quick video outlining how to free your shoulders up so they feel like a fafillion galleons and move pain-free and don’t get irritated by squats. - The link to that video is in my bio so go watch it right now. Because this graphic is delightful but it’s also only one eency weency teeny tiny piece of a much larger fiddle faddle. - Second —> see how in the first picture my thumb is under the bar? Nothing is wrong with that, especially if you don’t have shoulder pain. - But if you do have shoulder pain/tightness/discomfort...wrapping your thumb around the bar locks your shoulder in internal rotation which can irritate it. - Third —> that’s why in the second picture I put my thumb on top of the bar. That gives my shoulders some breathing room and makes it easier for them to move because of the added external rotation. - Fourth —> the third pic is an extension of the second and it’s my personal favorite. Instead of wrapping your whole hand around the bar, you put your thumb on top then wedge the bar into your outer palm and pinch it with your fingertips. - This makes your shoulder feel like a fafillion galleons because you have way more room to move it through external rotation and you aren’t locked into one irritating position. - Anyhoodle. - I hope this helped. - And! - If you haven’t seen it, please go watch the video link in my bio because it explains this technique (and others) so your shoulders feel like a fafillion galleons and you can squat pain-free, too. - Any questions, chuck ‘em in the comments. - Love you. - #alwaysoptimal  #sfinnercircle  #syattfitness  #legday  #legworkout  #legworkouts  #quads  #quad  #quadzilla  #quadz  #hamstrings  #hamstring  #calves  #glutesfordays  #lowerbody  #lowerbodyworkout  #lunges  #squats  #squat  #backsquat  #powerlifting  #powerliftingwomen  #ladieswholift 
#Repost @whiteboard_daily with @get_repost
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DEEP OR SHALLOW SQUATS for the most #gainz?
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Collaboration with @thebarbellphysio
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🤔 Researchers sought to answer this question by having men randomly assigned to a deep squat group (squatting to 120* of knee flexion) and a shallow squatting group going to only 60* of flexion.
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After 12 weeks of training they found:
-The deep squat group got about 20% stronger in both the shallow and deep squat testing conditions
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-The shallow squat group got 36% stronger in the shallow squat and 9% stronger in the deep squat testing
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-The deep squat group had superior increases in front thigh cross sectional area (#QUADZ)
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-The deep squat group also had greater increases in isometric knee extension #strength and #squat jump performance
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💪🏻 Researchers concluded that “Training #deepsquats elicited favourable adaptations on knee extensor muscle size and function compared to training shallow squats.”
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👉🏻BUT as always training goals and individual needs should be focused on with exercise prescription.
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Bloomquist et al 2013. Effect of range of motion in heavy load squatting on muscle and tendon adaptations.
#Repost  @whiteboard_daily with @get_repost ・・・ DEEP OR SHALLOW SQUATS for the most #gainz ? . Collaboration with @thebarbellphysio . 🤔 Researchers sought to answer this question by having men randomly assigned to a deep squat group (squatting to 120* of knee flexion) and a shallow squatting group going to only 60* of flexion. . After 12 weeks of training they found: -The deep squat group got about 20% stronger in both the shallow and deep squat testing conditions . -The shallow squat group got 36% stronger in the shallow squat and 9% stronger in the deep squat testing . -The deep squat group had superior increases in front thigh cross sectional area (#QUADZ ) . -The deep squat group also had greater increases in isometric knee extension #strength  and #squat  jump performance . 💪🏻 Researchers concluded that “Training #deepsquats  elicited favourable adaptations on knee extensor muscle size and function compared to training shallow squats.” . 👉🏻BUT as always training goals and individual needs should be focused on with exercise prescription. . Bloomquist et al 2013. Effect of range of motion in heavy load squatting on muscle and tendon adaptations.
Come hang out and unwind this Wednesday before the Holidays | 7pm -11pm | FREE entry | Location: @quadzlv (inside of the fruit loop) | Sounds by: @djricoche |#throwbackwednesday #throwbackmusic #vegas #lasvegas #lgbt #quadz #lgbt #lesbehonest #gayvegas #pridevegas #comehangout #issaparty #goindown #weready #girlswhokissgirls #gay #lesbian #bisexual #transgender #lesvibe702 #pool #freepool
Let’s just say that there is a lot to consider when we look at the squat.

#Repost @themovementguys with @get_repost
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#Repost @dr.nick.dpt with @get_repost
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💥PEOPLE SQUAT DIFFERENTLY💥
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Looking an normal anatomic variance, how can we possibly think that every human will squat exactly the same
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I think it's good to know and understand some general guidelines when assessing the squat. Things I like to look at include weight distribution, hip hinge, bar path (if loaded squat), and general symmetry with the movement. However, the golden question is: is this variation normal (i.e anatomic), is it learned (motor control/strength/etc) can I improve it, and do I need to? That's a loaded question(s). One that I can't fully address in just an instagram post because as the saying goes "it depends." But it's a line of thinking that I would recommend we ask ourselves as movement professionals instead of dogmatically saying things like "knees can't go past toes/feet have to be shoulder width/butt wink will kill you" etc. I think we (and I for that matter) can do better.
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🌐 That said, in the picture you'll see a few different things. (Shout out to the man Ryan @themovementfix for the inspiration) The femur (thigh bone) has an articulation point with the acetabulum (hip socket). The head of the femur can vary widely anatomically, both in size and in angulation (such as femoral anteversion and retroversion) If someone has excessive anteversion of the femur, what squat stance would they likely be most comfortable with?
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The depth of the socket is also important, as is the direction the socket is facing. Observe the depth difference in the left vs right. Which one do you think is better for a narrow stance squat? The femoral neck angle may also change throughout life, and varies widely with gender and ethnicity.
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🔑Take home message: Humans move differently. Not only do people vary anatomically from person to person, but there can also be variation in individual laterality. Also note, this is not a comprehensive list of all the reasons why people squat differently.
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#themovementguys #jointhemovement #movementismedicine #physicaltherapy #phy
Let’s just say that there is a lot to consider when we look at the squat. #Repost  @themovementguys with @get_repost ・・・ #Repost  @dr.nick.dpt with @get_repost ・・・ 💥PEOPLE SQUAT DIFFERENTLY💥 --- Looking an normal anatomic variance, how can we possibly think that every human will squat exactly the same - I think it's good to know and understand some general guidelines when assessing the squat. Things I like to look at include weight distribution, hip hinge, bar path (if loaded squat), and general symmetry with the movement. However, the golden question is: is this variation normal (i.e anatomic), is it learned (motor control/strength/etc) can I improve it, and do I need to? That's a loaded question(s). One that I can't fully address in just an instagram post because as the saying goes "it depends." But it's a line of thinking that I would recommend we ask ourselves as movement professionals instead of dogmatically saying things like "knees can't go past toes/feet have to be shoulder width/butt wink will kill you" etc. I think we (and I for that matter) can do better. - 🌐 That said, in the picture you'll see a few different things. (Shout out to the man Ryan @themovementfix for the inspiration) The femur (thigh bone) has an articulation point with the acetabulum (hip socket). The head of the femur can vary widely anatomically, both in size and in angulation (such as femoral anteversion and retroversion) If someone has excessive anteversion of the femur, what squat stance would they likely be most comfortable with? -⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ The depth of the socket is also important, as is the direction the socket is facing. Observe the depth difference in the left vs right. Which one do you think is better for a narrow stance squat? The femoral neck angle may also change throughout life, and varies widely with gender and ethnicity. -⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔑Take home message: Humans move differently. Not only do people vary anatomically from person to person, but there can also be variation in individual laterality. Also note, this is not a comprehensive list of all the reasons why people squat differently. - #themovementguys  #jointhemovement  #movementismedicine  #physicaltherapy  #phy 
One of the combinations of movements I did today I really like body masters squat machine, it best  mimics an actual squat but allows you to better manipulate your foot stance to hit other parts of the leg today I used a wider stance with my toes out for the hamstrings if your gym has one you should give it a try!
One of the combinations of movements I did today I really like body masters squat machine, it best mimics an actual squat but allows you to better manipulate your foot stance to hit other parts of the leg today I used a wider stance with my toes out for the hamstrings if your gym has one you should give it a try!
I just found an old video from this summer. To this day, that set was probably one of my greatest performance on squat. 375 lbs X4 with a hard grind on the last rep. INTENSITY GUYZ!
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#powerlifting #WRPF #legday #quadz #barbell #grind #squat #training #workout  #crossfit #fitness #bodybuilding #powerbuilding #aesthetic #highbar #depth #hamstrings #instafilter #athlete #sport #effort #motivation #strength #strongman #weightlifting #SBDapparel #belt #shape #exercice #abs
I just found an old video from this summer. To this day, that set was probably one of my greatest performance on squat. 375 lbs X4 with a hard grind on the last rep. INTENSITY GUYZ! • • • • • • • #powerlifting  #WRPF  #legday  #quadz  #barbell  #grind  #squat  #training  #workout  #crossfit  #fitness  #bodybuilding  #powerbuilding  #aesthetic  #highbar  #depth  #hamstrings  #instafilter  #athlete  #sport  #effort  #motivation  #strength  #strongman  #weightlifting  #SBDapparel  #belt  #shape  #exercice  #abs 
Aus einer empirischen Tatsache entsteht noch keine normative Forderung #Word #instadaily #legday #strecker #quads #poppin #1malimmonat #mcfit #fitfam #fitness #leckday 👅 187 #transformation #dedicated #lit #gym #gymaddict #quadz #strassenbande #mensfashion #motivation #instagood #follow #like #protein #cheatday #anlass 🍍 #fit #fitfam #fitness
Musical Saturday Night with Gail!!!! #quadz #musicals
Saturday night at my favourite bar 😎
Still injured,still not feeling like I'm back to normal,still trying to get my life back in track but today I just had to push myself a bit for an ego boost 
Started out beltless
A double at 166kg(365lbs) and then singles at 175kg(385lbs) and 184kg(405lbs)
Then I put my belt on and did two more singles at 184kg and 192,5kg(425lbs) 
felt like there might have been some more left in the tank but played it safe and stopped there to proceed with some strict press up to 80kg and push press up to 100kg
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#hobbitpower #ministrongman #powerlifting #squats #quadz #quads #thickthighssavelives #ego #rehabilitation #injuries #ipf #hpf #keepcalmandcarryon #hellaspowerlifting #hellenicpowerliftingfederation #epf #squatbenchdeadlift #powerliftingbody #cherokee #americanmade #appalachianmade #hybrid #greekamerican #chadwellclan #psalm914 #psalm1441 #ephesians612 #philippians413 #icandoallthroughchrist #powerliftingmotivation
Saturday night at my favourite bar 😎 Still injured,still not feeling like I'm back to normal,still trying to get my life back in track but today I just had to push myself a bit for an ego boost Started out beltless A double at 166kg(365lbs) and then singles at 175kg(385lbs) and 184kg(405lbs) Then I put my belt on and did two more singles at 184kg and 192,5kg(425lbs) felt like there might have been some more left in the tank but played it safe and stopped there to proceed with some strict press up to 80kg and push press up to 100kg . . #hobbitpower  #ministrongman  #powerlifting  #squats  #quadz  #quads  #thickthighssavelives  #ego  #rehabilitation  #injuries  #ipf  #hpf  #keepcalmandcarryon  #hellaspowerlifting  #hellenicpowerliftingfederation  #epf  #squatbenchdeadlift  #powerliftingbody  #cherokee  #americanmade  #appalachianmade  #hybrid  #greekamerican  #chadwellclan  #psalm914  #psalm1441  #ephesians612  #philippians413  #icandoallthroughchrist  #powerliftingmotivation 
3 months old, already dresses better than me. 🤷🏼‍♂️😂
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📷 @gregormcauslan ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
#SNAPNATION #legday #roguefitness #Bodypower #mostwontiwill #snapfitness #snap #sfn #mindset #snapnation247 #howtogetabs #superman #quads #quadz #awesomesupplments #aberdeen #menshealth #mentalhealthwithmucsle #urbanoutfitters #chanelj12
3 months old, already dresses better than me. 🤷🏼‍♂️😂 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 📷 @gregormcauslan ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #SNAPNATION  #legday  #roguefitness  #Bodypower  #mostwontiwill  #snapfitness  #snap  #sfn  #mindset  #snapnation247  #howtogetabs  #superman  #quads  #quadz  #awesomesupplments  #aberdeen  #menshealth  #mentalhealthwithmucsle  #urbanoutfitters  #chanelj12 
It takes humility to handle greatness. You can't believe one way and live another and then expect to be great. It's in the down moments where true growth takes place. I want you to ask yourself something... are you going through it... or are you GROWING through it? Are you bigger and better because of it...?Because your struggle won't leave you until you grow WITH it. Take full responsibility for your life. Accept where you are and take action for WHERE you want to go. Your persistence has to be connected to your desired vision if you want to succeed. Be a #savage and Embrace the thunduh thighs🤘🏽 •
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• #quadzillaa#quadz #booty🍑 #bootyfordays #treetrunksofdeath #operationdefluff  #savage #savagery #bodybuilding #bodybuilder #savagebarbell #christian #doihaveanactionfigurebodyyet #actionfigure #passion #motivated #motivation #npc #figure #fitness #fit #standinthelight #savage #faith #shortgirls #faithful #native #thisiswhoiam #bethelight
It takes humility to handle greatness. You can't believe one way and live another and then expect to be great. It's in the down moments where true growth takes place. I want you to ask yourself something... are you going through it... or are you GROWING through it? Are you bigger and better because of it...?Because your struggle won't leave you until you grow WITH it. Take full responsibility for your life. Accept where you are and take action for WHERE you want to go. Your persistence has to be connected to your desired vision if you want to succeed. Be a #savage  and Embrace the thunduh thighs🤘🏽 • • • • #quadzillaa #quadz  #booty 🍑 #bootyfordays  #treetrunksofdeath  #operationdefluff  #savage  #savagery  #bodybuilding  #bodybuilder  #savagebarbell  #christian  #doihaveanactionfigurebodyyet  #actionfigure  #passion  #motivated  #motivation  #npc  #figure  #fitness  #fit  #standinthelight  #savage  #faith  #shortgirls  #faithful  #native  #thisiswhoiam  #bethelight 
#tb til tirsdag da formen var fin🤒 gleder meg til å dra på jobb og trening igjen ❤️
#tb  til tirsdag da formen var fin🤒 gleder meg til å dra på jobb og trening igjen ❤️
What’s puberty? 🌚🌝 #drip #quadz #clean #justdoit #nike #vans
This Tom Ford Pink is super gas🔥such gorgeous buds and amazing taste, couldn’t ever complain 😬#tomfordpink #kushlife #canadianstoners #cloudsovercanada #weedporn #420life #stonerlife #canadiancannabis #stonernation #budporn #budlife #quadz #quadsnation
Rack pull is one of my favorites nowadays🐨Rack pull after bench --lower rack than last time🐣
120kgx5
100kgx5
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#rackpull #thicc #deadlift #progess #120kg #bodybuilding #quadz #quadzilla #powerlifter #trainhard #legday #fitfamily #heavelifting #fitgirl #strong #strength #workoutvideos #doyouevenlift #stronggirls #ipf #strongissexy #powerliftingwomen #strongwoman #powerliftinglife #powerlifting #mood #positive #athlete #健力 #chenlifts
Rack pull is one of my favorites nowadays🐨Rack pull after bench --lower rack than last time🐣 120kgx5 100kgx5 . . . . . #rackpull  #thicc  #deadlift  #progess  #120kg  #bodybuilding  #quadz  #quadzilla  #powerlifter  #trainhard  #legday  #fitfamily  #heavelifting  #fitgirl  #strong  #strength  #workoutvideos  #doyouevenlift  #stronggirls  #ipf  #strongissexy  #powerliftingwomen  #strongwoman  #powerliftinglife  #powerlifting  #mood  #positive  #athlete  #健力  #chenlifts 
🚧WORK IN PROGRESS🚧
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Definitely happy about how defined my legs have been looking. I appreciate my body for what it is rn, but also know I need to push myself more.
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It’s easy to go online and see all these people looking 1000000x better than you. But DONT forget to appreciate yourself and all the work your body does. You might not look like your idol, BUT THATS OKAY. As long as you’re working towards your goals YA DOIN FINE BOO😘👏
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With that being said be ready👊 cuz yanno these legs are gunna be put to shame by the end of this growin szn😈(or yanno all the gainz might go to the 🍑 who knows🤷‍♀️😂) #girlswholift #lifting #fitness #motivation #quadz #gymlife #gym #motivate #success #legs #friday #teamnogainz
🚧WORK IN PROGRESS🚧 - Definitely happy about how defined my legs have been looking. I appreciate my body for what it is rn, but also know I need to push myself more. - It’s easy to go online and see all these people looking 1000000x better than you. But DONT forget to appreciate yourself and all the work your body does. You might not look like your idol, BUT THATS OKAY. As long as you’re working towards your goals YA DOIN FINE BOO😘👏 - With that being said be ready👊 cuz yanno these legs are gunna be put to shame by the end of this growin szn😈(or yanno all the gainz might go to the 🍑 who knows🤷‍♀️😂) #girlswholift  #lifting  #fitness  #motivation  #quadz  #gymlife  #gym  #motivate  #success  #legs  #friday  #teamnogainz 
Come hang out and unwind next Wednesday before the Holidays | 7pm -11pm | FREE entry | Location: @quadzlv (inside of the fruit loop) |#throwbackwednesday #comenetwork #throwbackmusic #vegas #lasvegas #lgbt #quadz #lgbt #lesbehonest #gayvegas #pridevegas #comehangout #issaparty #girlswhokissgirls #gay #lesbian #bisexual #transgender #lesvibe702 #pool #freepool
Name: Carla Inahia
Nationality: brazil
Modality: Fitness Model
Ig: @carlainhaia 
Follow: 👉@eberttheshow 
#fitness #fitnessmodel #fitnessgirl #musclewomen #muscleangels #fbb #bodybuilding #sexy #model #braziliangirl #brazil #bellaporsiempre #quad #quadz #belleza
It’s a personal target of mine not to do generic leg extensions for at last 3 months forcing me to use more compounds and think outside the box. Sometime having more equipment isn’t a good thing. If I use it I have to do something different, something that’s takes the easiest leg exercise and takes it to another level and there’s lots of ways to do this. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
This has to be one of my favourites, and there’s no training partner required. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
The band adds resistance to the hardest part of the exercises; the contraction and helps ensure constant tension through the entire movement. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Honestly, give it a try and feel the difference.
#MoreThanJustFitness
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⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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📷 @gregormcauslan ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
#SNAPNATION #legday #roguefitness #Bodypower #mostwontiwill #snapfitness #snap #sfn #mindset #snapnation247 #howtogetabs #superman #quads #quadz #awesomesupplments #aberdeen #menshealth #mentalhealthwithmucsle
It’s a personal target of mine not to do generic leg extensions for at last 3 months forcing me to use more compounds and think outside the box. Sometime having more equipment isn’t a good thing. If I use it I have to do something different, something that’s takes the easiest leg exercise and takes it to another level and there’s lots of ways to do this. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ This has to be one of my favourites, and there’s no training partner required. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ The band adds resistance to the hardest part of the exercises; the contraction and helps ensure constant tension through the entire movement. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Honestly, give it a try and feel the difference. #MoreThanJustFitness  ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 📷 @gregormcauslan ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #SNAPNATION  #legday  #roguefitness  #Bodypower  #mostwontiwill  #snapfitness  #snap  #sfn  #mindset  #snapnation247  #howtogetabs  #superman  #quads  #quadz  #awesomesupplments  #aberdeen  #menshealth  #mentalhealthwithmucsle 
Petit cuissot deviendra gros 🍗🍗
Grosse séance aujourd’hui dos/quads tellement intense que oui t’hallucine pas j’ai pas eu la force d’enlever mes genouillères pour la photo 😂😂
Belle soirée à vous ici ça sera boulot jusqu’à 21h et chill with Netflix of course 😇
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#legs #legday #legdayworkout #quads #quadz #bootybootybooty #musculation #fit #fitgirl #fitnessgirl  #fitness #girl #ink #inkedgirls
Day 2 on my new supps and have to say energy is 100% pump is 110% and I am 200% smashed hahahaha loved every minutes welcome back to the leg game!!! Now to get some carbs in!!!! #legday #swoll #pumped #gym #train #gymchick #lifestyle #sweat #hardcore #motivation #nutrition #socialmedia #nostoneleftunturned #supps #tired #instagram #instagood #instafit #fitspo #quadz #picoftheday #imdone #shesback 
@bigboyz.club 
Thankyou!!!!!
This is how we start leg day!! These 405lbs Sumo deadlift lit my hammies and glutes up!! Shout to my hype man @3milyfiore @3milyfiore 💪🏾😜💪🏾😜 #fit #fitspo #fitspiration #fitfluential #sumodeadlift #sumosquats #legday #quadzilla #quadz #beast #beastmode #bodybuilding #bodygoals #physique #training #trainer #aesthetic #aesthetics #trainhard #workout #workoutroutine #workoutmotivation #goodnight #harborfitness
How low can you go!?🌟
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Doing these side to side lunges can be a great indicator of your mobility and lateral stability/strength. If your heel comes off the floor as you’re lunging, you might need to stretch your calves! If your back bends forward too much, you might want to stretch your hip flexors or strengthen your lower back. If your knee goes inward as you lunge, you might need to work on your adductors. If your hips tilt to the side as you lunge, you might want to work on those glutes (medius and maximus).
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Give it a go and let me know how low you can go! (With proper form 😉!)
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#karmakin #workouttips #legday #workout #legs #lunges #quadz #coach #fitnessmotivation #fitness #fit #fitfam #onlinecoach #gym #gymlife #mobility #strength #balance #personaltrainer 👊🏼
How low can you go!?🌟 . . Doing these side to side lunges can be a great indicator of your mobility and lateral stability/strength. If your heel comes off the floor as you’re lunging, you might need to stretch your calves! If your back bends forward too much, you might want to stretch your hip flexors or strengthen your lower back. If your knee goes inward as you lunge, you might need to work on your adductors. If your hips tilt to the side as you lunge, you might want to work on those glutes (medius and maximus). . . Give it a go and let me know how low you can go! (With proper form 😉!) . . . . #karmakin  #workouttips  #legday  #workout  #legs  #lunges  #quadz  #coach  #fitnessmotivation  #fitness  #fit  #fitfam  #onlinecoach  #gym  #gymlife  #mobility  #strength  #balance  #personaltrainer  👊🏼
Love this post from these guys! As a physical therapist I get asked this all the time of if deep squats are safe and what will make you stronger?? Well read below! ・・・
DEEP OR SHALLOW SQUATS for the most #gainz?
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Collaboration with @thebarbellphysio
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🤔 Researchers sought to answer this question by having men randomly assigned to a deep squat group (squatting to 120* of knee flexion) and a shallow squatting group going to only 60* of flexion.
.
After 12 weeks of training they found:
-The deep squat group got about 20% stronger in both the shallow and deep squat testing conditions
.
-The shallow squat group got 36% stronger in the shallow squat and 9% stronger in the deep squat testing
.
-The deep squat group had superior increases in front thigh cross sectional area (#QUADZ)
.
-The deep squat group also had greater increases in isometric knee extension #strength and #squat jump performance
.
💪🏻 Researchers concluded that “Training #deepsquats elicited favourable adaptations on knee extensor muscle size and function compared to training shallow squats.”
.
👉🏻BUT as always training goals and individual needs should be focused on with exercise prescription.
.
Bloomquist et al 2013. Effect of range of motion in heavy load squatting on muscle and tendon adaptations.
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#deepsquats #squats #heavysquats #squatmechanics #heavysquatsfixeverything #heavysquats #gluteworkout #glutesworkout #glutactivation #physicaltherapy #legday #growtheleg #physiotherapy
Love this post from these guys! As a physical therapist I get asked this all the time of if deep squats are safe and what will make you stronger?? Well read below! ・・・ DEEP OR SHALLOW SQUATS for the most #gainz ? . Collaboration with @thebarbellphysio . 🤔 Researchers sought to answer this question by having men randomly assigned to a deep squat group (squatting to 120* of knee flexion) and a shallow squatting group going to only 60* of flexion. . After 12 weeks of training they found: -The deep squat group got about 20% stronger in both the shallow and deep squat testing conditions . -The shallow squat group got 36% stronger in the shallow squat and 9% stronger in the deep squat testing . -The deep squat group had superior increases in front thigh cross sectional area (#QUADZ ) . -The deep squat group also had greater increases in isometric knee extension #strength  and #squat  jump performance . 💪🏻 Researchers concluded that “Training #deepsquats  elicited favourable adaptations on knee extensor muscle size and function compared to training shallow squats.” . 👉🏻BUT as always training goals and individual needs should be focused on with exercise prescription. . Bloomquist et al 2013. Effect of range of motion in heavy load squatting on muscle and tendon adaptations. - - #deepsquats  #squats  #heavysquats  #squatmechanics  #heavysquatsfixeverything  #heavysquats  #gluteworkout  #glutesworkout  #glutactivation  #physicaltherapy  #legday  #growtheleg  #physiotherapy 
Who wants to join me and my friend @djricoche at @quadzlv for the NEW #throwbackwednesday ... I am sure it will be a wild night in the ❤️ of the #lasvegasgaydistrict - #Repost @djricoche The party starts November 21st 2018
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@lesvibe702
・・・
Come hang out and unwind next Wednesday before the Holidays | 7pm -11pm | FREE entry | Location: @quadzlv |#throwbackwednesday #throwbackmusic #vegas #lasvegas #lgbt #quadz #lgbt #lesbehonest #gayvegas #pridevegas #comehangout #issaparty #goindown #weready #girlswhokissgirls #gay #lesbian #bisexual #transgender #lesvibe702 #pool #freepool
Who wants to join me and my friend @djricoche at @quadzlv for the NEW #throwbackwednesday  ... I am sure it will be a wild night in the ❤️ of the #lasvegasgaydistrict  - #Repost  @djricoche The party starts November 21st 2018 ・・・ @lesvibe702 ・・・ Come hang out and unwind next Wednesday before the Holidays | 7pm -11pm | FREE entry | Location: @quadzlv |#throwbackwednesday  #throwbackmusic  #vegas  #lasvegas  #lgbt  #quadz  #lgbt  #lesbehonest  #gayvegas  #pridevegas  #comehangout  #issaparty  #goindown  #weready  #girlswhokissgirls  #gay  #lesbian  #bisexual  #transgender  #lesvibe702  #pool  #freepool 
Why go Below Parallel? #drachenstrong #awakenyourinnerfirebreather #bettereveryday
#Repost @whiteboard_daily with @get_repost
・・・
DEEP OR SHALLOW SQUATS for the most #gainz?
.
Collaboration with @thebarbellphysio
.
🤔 Researchers sought to answer this question by having men randomly assigned to a deep squat group (squatting to 120* of knee flexion) and a shallow squatting group going to only 60* of flexion.
.
After 12 weeks of training they found:
-The deep squat group got about 20% stronger in both the shallow and deep squat testing conditions
.
-The shallow squat group got 36% stronger in the shallow squat and 9% stronger in the deep squat testing
.
-The deep squat group had superior increases in front thigh cross sectional area (#QUADZ)
.
-The deep squat group also had greater increases in isometric knee extension #strength and #squat jump performance
.
💪🏻 Researchers concluded that “Training #deepsquats elicited favourable adaptations on knee extensor muscle size and function compared to training shallow squats.”
.
👉🏻BUT as always training goals and individual needs should be focused on with exercise prescription.
.
Bloomquist et al 2013. Effect of range of motion in heavy load squatting on muscle and tendon adaptations.
Why go Below Parallel? #drachenstrong  #awakenyourinnerfirebreather  #bettereveryday  #Repost  @whiteboard_daily with @get_repost ・・・ DEEP OR SHALLOW SQUATS for the most #gainz ? . Collaboration with @thebarbellphysio . 🤔 Researchers sought to answer this question by having men randomly assigned to a deep squat group (squatting to 120* of knee flexion) and a shallow squatting group going to only 60* of flexion. . After 12 weeks of training they found: -The deep squat group got about 20% stronger in both the shallow and deep squat testing conditions . -The shallow squat group got 36% stronger in the shallow squat and 9% stronger in the deep squat testing . -The deep squat group had superior increases in front thigh cross sectional area (#QUADZ ) . -The deep squat group also had greater increases in isometric knee extension #strength  and #squat  jump performance . 💪🏻 Researchers concluded that “Training #deepsquats  elicited favourable adaptations on knee extensor muscle size and function compared to training shallow squats.” . 👉🏻BUT as always training goals and individual needs should be focused on with exercise prescription. . Bloomquist et al 2013. Effect of range of motion in heavy load squatting on muscle and tendon adaptations.
Really interesting stuff!
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TAG a mate who needs to lower their squat depth 😉💪
.
@Regran_ed from @thebarbellphysio -  Deep or shallow squats for the most #gainz ? Collab with @whiteboard_daily
.
🤔 Researchers sought to answer this question by having men randomly assigned to a deep squat group (squatting to 120* of knee flexion) and a shallow squatting group going to only 60* of flexion.
.
After 12 weeks of training they found:
⏩The deep squat group got about 20% stronger in both the shallow and deep squat testing conditions
⏩The shallow squat group got 36% stronger in the shallow squat and 9% stronger in the deep squat testing -The deep squat group had superior increases in front thigh cross sectional area (#QUADZ)
⏩The deep squat group also had greater increases in isometric knee extension #strength and #squat jump performance
.
💪🏻 Researchers concluded that “Training #deepsquats elicited favourable adaptations on knee extensor muscle size and function compared to training shallow squats.”
.
👉🏻BUT as always training goals and individual needs should be focused on with exercise prescription.
.
Bloomquist et al 2013. Effect of range of motion in heavy load squatting on muscle
and tendon adaptations.
Really interesting stuff! . TAG a mate who needs to lower their squat depth 😉💪 . @Regran_ed from @thebarbellphysio - Deep or shallow squats for the most #gainz  ? Collab with @whiteboard_daily . 🤔 Researchers sought to answer this question by having men randomly assigned to a deep squat group (squatting to 120* of knee flexion) and a shallow squatting group going to only 60* of flexion. . After 12 weeks of training they found: ⏩The deep squat group got about 20% stronger in both the shallow and deep squat testing conditions ⏩The shallow squat group got 36% stronger in the shallow squat and 9% stronger in the deep squat testing -The deep squat group had superior increases in front thigh cross sectional area (#QUADZ ) ⏩The deep squat group also had greater increases in isometric knee extension #strength  and #squat  jump performance . 💪🏻 Researchers concluded that “Training #deepsquats  elicited favourable adaptations on knee extensor muscle size and function compared to training shallow squats.” . 👉🏻BUT as always training goals and individual needs should be focused on with exercise prescription. . Bloomquist et al 2013. Effect of range of motion in heavy load squatting on muscle and tendon adaptations.
#Repost @thebarbellphysio with @get_repost
・・・
Deep or shallow squats for the most #gainz ? Collab with @whiteboard_daily .
🤔 Researchers sought to answer this question by having men randomly assigned to a deep squat group (squatting to 120* of knee flexion) and a shallow squatting group going to only 60* of flexion. .
After 12 weeks of training they found:
-The deep squat group got about 20% stronger in both the shallow and deep squat testing conditions
-The shallow squat group got 36% stronger in the shallow squat and 9% stronger in the deep squat testing -The deep squat group had superior increases in front thigh cross sectional area (#QUADZ)
-The deep squat group also had greater increases in isometric knee extension #strength and #squat jump performance
.
💪🏻 Researchers concluded that “Training #deepsquats elicited favourable adaptations on knee extensor muscle size and function compared to training shallow squats.” .
👉🏻BUT as always training goals and individual needs should be focused on with exercise prescription.
.
Bloomquist et al 2013. Effect of range of motion in heavy load squatting on muscle
and tendon adaptations.
#Repost  @thebarbellphysio with @get_repost ・・・ Deep or shallow squats for the most #gainz  ? Collab with @whiteboard_daily . 🤔 Researchers sought to answer this question by having men randomly assigned to a deep squat group (squatting to 120* of knee flexion) and a shallow squatting group going to only 60* of flexion. . After 12 weeks of training they found: -The deep squat group got about 20% stronger in both the shallow and deep squat testing conditions -The shallow squat group got 36% stronger in the shallow squat and 9% stronger in the deep squat testing -The deep squat group had superior increases in front thigh cross sectional area (#QUADZ ) -The deep squat group also had greater increases in isometric knee extension #strength  and #squat  jump performance . 💪🏻 Researchers concluded that “Training #deepsquats  elicited favourable adaptations on knee extensor muscle size and function compared to training shallow squats.” . 👉🏻BUT as always training goals and individual needs should be focused on with exercise prescription. . Bloomquist et al 2013. Effect of range of motion in heavy load squatting on muscle and tendon adaptations.
#Repost @lesvibe702 with @get_repost
・・・
Come hang out and unwind next Wednesday before the Holidays | 7pm -11pm | FREE entry | Location: @quadzlv (inside of the fruit loop) |#throwbackwednesday #throwbackmusic #vegas #lasvegas #lgbt #quadz #lgbt #lesbehonest #gayvegas #pridevegas #comehangout #issaparty #goindown #weready #girlswhokissgirls #gay #lesbian #bisexual #transgender #lesvibe702 #pool #freepool
#Repost @lesvibe702
・・・
Come hang out and unwind next Wednesday before the Holidays | 7pm -11pm | FREE entry | Location: @quadzlv (inside of the fruit loop) |#throwbackwednesday #throwbackmusic #vegas #lasvegas #lgbt #quadz #lgbt #lesbehonest #gayvegas #pridevegas #comehangout #issaparty #goindown #weready #girlswhokissgirls #gay #lesbian #bisexual #transgender #lesvibe702 #pool #freepool
Join us in Wednesday the 21st as we throw it back all night!

#Repost @lesvibe702
・・・
Come hang out and unwind next Wednesday before the Holidays | 7pm -11pm | FREE entry | Location: @quadzlv (inside of the fruit loop) |#throwbackwednesday #throwbackmusic #vegas #lasvegas #lgbt #quadz #lgbt #lesbehonest #gayvegas #pridevegas #comehangout #issaparty #goindown #weready #girlswhokissgirls #gay #lesbian #bisexual #transgender #lesvibe702 #pool #freepool
Join us in Wednesday the 21st as we throw it back all night! #Repost  @lesvibe702 ・・・ Come hang out and unwind next Wednesday before the Holidays | 7pm -11pm | FREE entry | Location: @quadzlv (inside of the fruit loop) |#throwbackwednesday  #throwbackmusic  #vegas  #lasvegas  #lgbt  #quadz  #lgbt  #lesbehonest  #gayvegas  #pridevegas  #comehangout  #issaparty  #goindown  #weready  #girlswhokissgirls  #gay  #lesbian  #bisexual  #transgender  #lesvibe702  #pool  #freepool 
Come hang out and unwind next Wednesday before the Holidays | 7pm -11pm | FREE entry | Location: @quadzlv (inside of the fruit loop) |#throwbackwednesday #throwbackmusic #vegas #lasvegas #lgbt #quadz #lgbt #lesbehonest #gayvegas #pridevegas #comehangout #issaparty #goindown #weready #girlswhokissgirls #gay #lesbian #bisexual #transgender #lesvibe702 #pool #freepool
I did these after the workout today and I felt like I was struggling. But I still got them done. And so did @stormyfires @mtravieso72 and @rbrodsky11 Who else did their #40pushupswithalie ? •
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•
•
•

#feedmefightme #bestshortsever #supportsmallbusiness #crossfitlife #crossfit #crossfitter #crossfitgirls #crossfitlife #girlswhocrossfit #lakewylie #fmfm #inspiration #motivation #tuesday #pushups #pushup #pushupchallenge #quads #quadz #quadzilla #quadsquad #fullrom #fitness #girlswithmuscles #strong #strongerthanyesterday #stayready
I did these after the workout today and I felt like I was struggling. But I still got them done. And so did @stormyfires @mtravieso72 and @rbrodsky11 Who else did their #40pushupswithalie  ? • • • • • #feedmefightme  #bestshortsever  #supportsmallbusiness  #crossfitlife  #crossfit  #crossfitter  #crossfitgirls  #crossfitlife  #girlswhocrossfit  #lakewylie  #fmfm  #inspiration  #motivation  #tuesday  #pushups  #pushup  #pushupchallenge  #quads  #quadz  #quadzilla  #quadsquad  #fullrom  #fitness  #girlswithmuscles  #strong  #strongerthanyesterday  #stayready 
Tonight I fall in love with something new 💪😎👊
Btw my quadz are dead 🤣🤣
@crossfitacademik
#crossfit #academik #quebec #canada #lift #liftweights #quadz #muscleup #ring #ayoye #bobo #hard #training #ilikethat #beproud #workhard #payhard #please #helpme #roguefitness #reebok #reeboktraining #reebokcrossfit #squats #caloriesrow #dead 
#insane
Interesting. 
#Repost @whiteboard_daily with @get_repost
・・・
DEEP OR SHALLOW SQUATS for the most #gainz?
.
Collaboration with @thebarbellphysio
.
🤔 Researchers sought to answer this question by having men randomly assigned to a deep squat group (squatting to 120* of knee flexion) and a shallow squatting group going to only 60* of flexion.
.
After 12 weeks of training they found:
-The deep squat group got about 20% stronger in both the shallow and deep squat testing conditions
.
-The shallow squat group got 36% stronger in the shallow squat and 9% stronger in the deep squat testing
.
-The deep squat group had superior increases in front thigh cross sectional area (#QUADZ)
.
-The deep squat group also had greater increases in isometric knee extension #strength and #squat jump performance
.
💪🏻 Researchers concluded that “Training #deepsquats elicited favourable adaptations on knee extensor muscle size and function compared to training shallow squats.”
.
👉🏻BUT as always training goals and individual needs should be focused on with exercise prescription.
.
Bloomquist et al 2013. Effect of range of motion in heavy load squatting on muscle and tendon adaptations.
Interesting. #Repost  @whiteboard_daily with @get_repost ・・・ DEEP OR SHALLOW SQUATS for the most #gainz ? . Collaboration with @thebarbellphysio . 🤔 Researchers sought to answer this question by having men randomly assigned to a deep squat group (squatting to 120* of knee flexion) and a shallow squatting group going to only 60* of flexion. . After 12 weeks of training they found: -The deep squat group got about 20% stronger in both the shallow and deep squat testing conditions . -The shallow squat group got 36% stronger in the shallow squat and 9% stronger in the deep squat testing . -The deep squat group had superior increases in front thigh cross sectional area (#QUADZ ) . -The deep squat group also had greater increases in isometric knee extension #strength  and #squat  jump performance . 💪🏻 Researchers concluded that “Training #deepsquats  elicited favourable adaptations on knee extensor muscle size and function compared to training shallow squats.” . 👉🏻BUT as always training goals and individual needs should be focused on with exercise prescription. . Bloomquist et al 2013. Effect of range of motion in heavy load squatting on muscle and tendon adaptations.
#Repost @whiteboard_daily
・・・
DEEP OR SHALLOW SQUATS for the most #gainz?
.
Collaboration with @thebarbellphysio
.
🤔 Researchers sought to answer this question by having men randomly assigned to a deep squat group (squatting to 120* of knee flexion) and a shallow squatting group going to only 60* of flexion.
.
After 12 weeks of training they found:
-The deep squat group got about 20% stronger in both the shallow and deep squat testing conditions
.
-The shallow squat group got 36% stronger in the shallow squat and 9% stronger in the deep squat testing
.
-The deep squat group had superior increases in front thigh cross sectional area (#QUADZ)
.
-The deep squat group also had greater increases in isometric knee extension #strength and #squat jump performance
.
💪🏻 Researchers concluded that “Training #deepsquats elicited favourable adaptations on knee extensor muscle size and function compared to training shallow squats.”
.
👉🏻BUT as always training goals and individual needs should be focused on with exercise prescription.
.
Bloomquist et al 2013. Effect of range of motion in heavy load squatting on muscle and tendon adaptations.

#strengthandconditioning #functionaltraining #strengthtraining #crossfit #choosetobemore
#Repost  @whiteboard_daily ・・・ DEEP OR SHALLOW SQUATS for the most #gainz ? . Collaboration with @thebarbellphysio . 🤔 Researchers sought to answer this question by having men randomly assigned to a deep squat group (squatting to 120* of knee flexion) and a shallow squatting group going to only 60* of flexion. . After 12 weeks of training they found: -The deep squat group got about 20% stronger in both the shallow and deep squat testing conditions . -The shallow squat group got 36% stronger in the shallow squat and 9% stronger in the deep squat testing . -The deep squat group had superior increases in front thigh cross sectional area (#QUADZ ) . -The deep squat group also had greater increases in isometric knee extension #strength  and #squat  jump performance . 💪🏻 Researchers concluded that “Training #deepsquats  elicited favourable adaptations on knee extensor muscle size and function compared to training shallow squats.” . 👉🏻BUT as always training goals and individual needs should be focused on with exercise prescription. . Bloomquist et al 2013. Effect of range of motion in heavy load squatting on muscle and tendon adaptations. #strengthandconditioning  #functionaltraining  #strengthtraining  #crossfit  #choosetobemore 
DEEP OR SHALLOW SQUATS for the most #gainz?
.
Collaboration with @thebarbellphysio
.
🤔 Researchers sought to answer this question by having men randomly assigned to a deep squat group (squatting to 120* of knee flexion) and a shallow squatting group going to only 60* of flexion.
.
After 12 weeks of training they found:
-The deep squat group got about 20% stronger in both the shallow and deep squat testing conditions
.
-The shallow squat group got 36% stronger in the shallow squat and 9% stronger in the deep squat testing
.
-The deep squat group had superior increases in front thigh cross sectional area (#QUADZ)
.
-The deep squat group also had greater increases in isometric knee extension #strength and #squat jump performance
.
💪🏻 Researchers concluded that “Training #deepsquats elicited favourable adaptations on knee extensor muscle size and function compared to training shallow squats.”
.
👉🏻BUT as always training goals and individual needs should be focused on with exercise prescription.
.
Bloomquist et al 2013. Effect of range of motion in heavy load squatting on muscle and tendon adaptations.
DEEP OR SHALLOW SQUATS for the most #gainz ? . Collaboration with @thebarbellphysio . 🤔 Researchers sought to answer this question by having men randomly assigned to a deep squat group (squatting to 120* of knee flexion) and a shallow squatting group going to only 60* of flexion. . After 12 weeks of training they found: -The deep squat group got about 20% stronger in both the shallow and deep squat testing conditions . -The shallow squat group got 36% stronger in the shallow squat and 9% stronger in the deep squat testing . -The deep squat group had superior increases in front thigh cross sectional area (#QUADZ ) . -The deep squat group also had greater increases in isometric knee extension #strength  and #squat  jump performance . 💪🏻 Researchers concluded that “Training #deepsquats  elicited favourable adaptations on knee extensor muscle size and function compared to training shallow squats.” . 👉🏻BUT as always training goals and individual needs should be focused on with exercise prescription. . Bloomquist et al 2013. Effect of range of motion in heavy load squatting on muscle and tendon adaptations.
I don’t always drink booze, but when I do, I make sure there’s alcohol in it. 
Photo credit: @focus_mayphotography 
#modelshot #sosexy #lmao #gay #instagay #gayboy #beard #noshavenovember #fun #eveningout #fruitloop #quadz #piranha #dontlaughatmyhashtags #bluesteel #model
I am absolutely and utterly in love with what I get to do everyday. 🖤 •  #Repost @alie.with.an.e ・・・
April 2018: 127 lbs totally relaxed ➡️ Now: 112.8 lbs totally flexing. 😜 I finally decided to focus on nutrition and starting in September I started following a nutrition plan. All I changed was my diet. My workout routine is the same as it has been for the last six years (4 – 6 days of CrossFit). Still working towards my goal but I’m very pleased with the results so far. If you need nutritional guidance and someone to hold you accountable be sure to reach out to @beastitlikebecca she’s amazing and can help you achieve your goals too. 😎 •
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#bodybybecca 
#feedmefightme #bestshortsever #transformation #crossfitlife #crossfit #crossfitter #improvement #improveyourself #betterme #lakewylie #transformationtuesday #flexing #inspiration #motivation #tuesday #weightlosstransformation #weightloss #weightlossjourney #lean #quadz #quadzilla #quadsquad #tuesdaytransformation #fitness #macrolife #nutrition #nutritionplan #change
I am absolutely and utterly in love with what I get to do everyday. 🖤 • #Repost  @alie.with.an.e ・・・ April 2018: 127 lbs totally relaxed ➡️ Now: 112.8 lbs totally flexing. 😜 I finally decided to focus on nutrition and starting in September I started following a nutrition plan. All I changed was my diet. My workout routine is the same as it has been for the last six years (4 – 6 days of CrossFit). Still working towards my goal but I’m very pleased with the results so far. If you need nutritional guidance and someone to hold you accountable be sure to reach out to @beastitlikebecca she’s amazing and can help you achieve your goals too. 😎 • • • • • #bodybybecca  #feedmefightme  #bestshortsever  #transformation  #crossfitlife  #crossfit  #crossfitter  #improvement  #improveyourself  #betterme  #lakewylie  #transformationtuesday  #flexing  #inspiration  #motivation  #tuesday  #weightlosstransformation  #weightloss  #weightlossjourney  #lean  #quadz  #quadzilla  #quadsquad  #tuesdaytransformation  #fitness  #macrolife  #nutrition  #nutritionplan  #change 
For hump day because we like to squat and debt is always a debate! Glad to see someone dig into it🙂  #Repost @thebarbellphysio with @get_repost
・・・
Deep or shallow squats for the most #gainz ? Collab with @whiteboard_daily .
🤔 Researchers sought to answer this question by having men randomly assigned to a deep squat group (squatting to 120* of knee flexion) and a shallow squatting group going to only 60* of flexion. .
After 12 weeks of training they found:
-The deep squat group got about 20% stronger in both the shallow and deep squat testing conditions
-The shallow squat group got 36% stronger in the shallow squat and 9% stronger in the deep squat testing -The deep squat group had superior increases in front thigh cross sectional area (#QUADZ)
-The deep squat group also had greater increases in isometric knee extension #strength and #squat jump performance
.
💪🏻 Researchers concluded that “Training #deepsquats elicited favourable adaptations on knee extensor muscle size and function compared to training shallow squats.” .
👉🏻BUT as always training goals and individual needs should be focused on with exercise prescription.
.
Bloomquist et al 2013. Effect of range of motion in heavy load squatting on muscle
and tendon adaptations.
For hump day because we like to squat and debt is always a debate! Glad to see someone dig into it🙂 #Repost  @thebarbellphysio with @get_repost ・・・ Deep or shallow squats for the most #gainz  ? Collab with @whiteboard_daily . 🤔 Researchers sought to answer this question by having men randomly assigned to a deep squat group (squatting to 120* of knee flexion) and a shallow squatting group going to only 60* of flexion. . After 12 weeks of training they found: -The deep squat group got about 20% stronger in both the shallow and deep squat testing conditions -The shallow squat group got 36% stronger in the shallow squat and 9% stronger in the deep squat testing -The deep squat group had superior increases in front thigh cross sectional area (#QUADZ ) -The deep squat group also had greater increases in isometric knee extension #strength  and #squat  jump performance . 💪🏻 Researchers concluded that “Training #deepsquats  elicited favourable adaptations on knee extensor muscle size and function compared to training shallow squats.” . 👉🏻BUT as always training goals and individual needs should be focused on with exercise prescription. . Bloomquist et al 2013. Effect of range of motion in heavy load squatting on muscle and tendon adaptations.
To av dagens øvelser for overkroppen💪🏽😃
To av dagens øvelser for overkroppen💪🏽😃
#TechniqueTuesday brought to you by @thebarbellphysio 
This outlines how important it is to train squats in a full range of motion for maximal gains in strength, hypertrophy, and power output.  So basically if you train in a full range, you’ll be strong, jacked and powerful and who doesn’t want that!!?!? #Repost @thebarbellphysio with @get_repost
・・・
Deep or shallow squats for the most #gainz ? Collab with @whiteboard_daily .
🤔 Researchers sought to answer this question by having men randomly assigned to a deep squat group (squatting to 120* of knee flexion) and a shallow squatting group going to only 60* of flexion. .
After 12 weeks of training they found:
-The deep squat group got about 20% stronger in both the shallow and deep squat testing conditions
-The shallow squat group got 36% stronger in the shallow squat and 9% stronger in the deep squat testing -The deep squat group had superior increases in front thigh cross sectional area (#QUADZ)
-The deep squat group also had greater increases in isometric knee extension #strength and #squat jump performance
.
💪🏻 Researchers concluded that “Training #deepsquats elicited favourable adaptations on knee extensor muscle size and function compared to training shallow squats.” .
👉🏻BUT as always training goals and individual needs should be focused on with exercise prescription.
.
Bloomquist et al 2013. Effect of range of motion in heavy load squatting on muscle
and tendon adaptations.
#TechniqueTuesday  brought to you by @thebarbellphysio This outlines how important it is to train squats in a full range of motion for maximal gains in strength, hypertrophy, and power output. So basically if you train in a full range, you’ll be strong, jacked and powerful and who doesn’t want that!!?!? #Repost  @thebarbellphysio with @get_repost ・・・ Deep or shallow squats for the most #gainz  ? Collab with @whiteboard_daily . 🤔 Researchers sought to answer this question by having men randomly assigned to a deep squat group (squatting to 120* of knee flexion) and a shallow squatting group going to only 60* of flexion. . After 12 weeks of training they found: -The deep squat group got about 20% stronger in both the shallow and deep squat testing conditions -The shallow squat group got 36% stronger in the shallow squat and 9% stronger in the deep squat testing -The deep squat group had superior increases in front thigh cross sectional area (#QUADZ ) -The deep squat group also had greater increases in isometric knee extension #strength  and #squat  jump performance . 💪🏻 Researchers concluded that “Training #deepsquats  elicited favourable adaptations on knee extensor muscle size and function compared to training shallow squats.” . 👉🏻BUT as always training goals and individual needs should be focused on with exercise prescription. . Bloomquist et al 2013. Effect of range of motion in heavy load squatting on muscle and tendon adaptations.
Is deep squatting bad?
This study shows great benefits with squatting deeper, but make sure you have mobility and motor control to squat deep correctly. If not, let's see if we can help

#Repost @thebarbellphysio (@get_repost)
・・・
Deep or shallow squats for the most #gainz ? Collab with @whiteboard_daily .
🤔 Researchers sought to answer this question by having men randomly assigned to a deep squat group (squatting to 120* of knee flexion) and a shallow squatting group going to only 60* of flexion. .
After 12 weeks of training they found:
-The deep squat group got about 20% stronger in both the shallow and deep squat testing conditions
-The shallow squat group got 36% stronger in the shallow squat and 9% stronger in the deep squat testing -The deep squat group had superior increases in front thigh cross sectional area (#QUADZ)
-The deep squat group also had greater increases in isometric knee extension #strength and #squat jump performance
.
💪🏻 Researchers concluded that “Training #deepsquats elicited favourable adaptations on knee extensor muscle size and function compared to training shallow squats.” .
👉🏻BUT as always training goals and individual needs should be focused on with exercise prescription.
.
Bloomquist et al 2013. Effect of range of motion in heavy load squatting on muscle
and tendon adaptations.
Is deep squatting bad? This study shows great benefits with squatting deeper, but make sure you have mobility and motor control to squat deep correctly. If not, let's see if we can help #Repost  @thebarbellphysio (@get_repost) ・・・ Deep or shallow squats for the most #gainz  ? Collab with @whiteboard_daily . 🤔 Researchers sought to answer this question by having men randomly assigned to a deep squat group (squatting to 120* of knee flexion) and a shallow squatting group going to only 60* of flexion. . After 12 weeks of training they found: -The deep squat group got about 20% stronger in both the shallow and deep squat testing conditions -The shallow squat group got 36% stronger in the shallow squat and 9% stronger in the deep squat testing -The deep squat group had superior increases in front thigh cross sectional area (#QUADZ ) -The deep squat group also had greater increases in isometric knee extension #strength  and #squat  jump performance . 💪🏻 Researchers concluded that “Training #deepsquats  elicited favourable adaptations on knee extensor muscle size and function compared to training shallow squats.” . 👉🏻BUT as always training goals and individual needs should be focused on with exercise prescription. . Bloomquist et al 2013. Effect of range of motion in heavy load squatting on muscle and tendon adaptations.
April 2018: 127 lbs totally relaxed ➡️ Now: 112.8 lbs totally flexing. 😜 I finally decided to focus on nutrition and starting in September I started following a nutrition plan. All I changed was my diet. My workout routine is the same as it has been for the last six years (4 – 6 days of CrossFit). Still working towards my goal but I’m very pleased with the results so far. If you need nutritional guidance and someone to hold you accountable be sure to reach out to @beastitlikebecca she’s amazing and can help you achieve your goals too. 😎 •
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•
•
•

#bodybybecca 
#feedmefightme #bestshortsever #transformation #crossfitlife #crossfit #crossfitter #improvement #improveyourself #betterme #lakewylie #transformationtuesday #flexing #inspiration #motivation #tuesday #weightlosstransformation #weightloss #weightlossjourney #lean #quadz #quadzilla #quadsquad #tuesdaytransformation #fitness #macrolife #nutrition #nutritionplan #change
April 2018: 127 lbs totally relaxed ➡️ Now: 112.8 lbs totally flexing. 😜 I finally decided to focus on nutrition and starting in September I started following a nutrition plan. All I changed was my diet. My workout routine is the same as it has been for the last six years (4 – 6 days of CrossFit). Still working towards my goal but I’m very pleased with the results so far. If you need nutritional guidance and someone to hold you accountable be sure to reach out to @beastitlikebecca she’s amazing and can help you achieve your goals too. 😎 • • • • • #bodybybecca  #feedmefightme  #bestshortsever  #transformation  #crossfitlife  #crossfit  #crossfitter  #improvement  #improveyourself  #betterme  #lakewylie  #transformationtuesday  #flexing  #inspiration  #motivation  #tuesday  #weightlosstransformation  #weightloss  #weightlossjourney  #lean  #quadz  #quadzilla  #quadsquad  #tuesdaytransformation  #fitness  #macrolife  #nutrition  #nutritionplan  #change 
May your Spirits be high and your Squats be LOW. #belowparallel 
#Repost @thebarbellphysio with @get_repost
・・・
Deep or shallow squats for the most #gainz ? Collab with @whiteboard_daily .
🤔 Researchers sought to answer this question by having men randomly assigned to a deep squat group (squatting to 120* of knee flexion) and a shallow squatting group going to only 60* of flexion. .
After 12 weeks of training they found:
-The deep squat group got about 20% stronger in both the shallow and deep squat testing conditions
-The shallow squat group got 36% stronger in the shallow squat and 9% stronger in the deep squat testing -The deep squat group had superior increases in front thigh cross sectional area (#QUADZ)
-The deep squat group also had greater increases in isometric knee extension #strength and #squat jump performance
.
💪🏻 Researchers concluded that “Training #deepsquats elicited favourable adaptations on knee extensor muscle size and function compared to training shallow squats.” .
👉🏻BUT as always training goals and individual needs should be focused on with exercise prescription.
.
Bloomquist et al 2013. Effect of range of motion in heavy load squatting on muscle
and tendon adaptations.
May your Spirits be high and your Squats be LOW. #belowparallel  #Repost  @thebarbellphysio with @get_repost ・・・ Deep or shallow squats for the most #gainz  ? Collab with @whiteboard_daily . 🤔 Researchers sought to answer this question by having men randomly assigned to a deep squat group (squatting to 120* of knee flexion) and a shallow squatting group going to only 60* of flexion. . After 12 weeks of training they found: -The deep squat group got about 20% stronger in both the shallow and deep squat testing conditions -The shallow squat group got 36% stronger in the shallow squat and 9% stronger in the deep squat testing -The deep squat group had superior increases in front thigh cross sectional area (#QUADZ ) -The deep squat group also had greater increases in isometric knee extension #strength  and #squat  jump performance . 💪🏻 Researchers concluded that “Training #deepsquats  elicited favourable adaptations on knee extensor muscle size and function compared to training shallow squats.” . 👉🏻BUT as always training goals and individual needs should be focused on with exercise prescription. . Bloomquist et al 2013. Effect of range of motion in heavy load squatting on muscle and tendon adaptations.
Does squat depth really make a difference?

#Repost @thebarbellphysio
・・・
Deep or shallow squats for the most #gainz ? Collab with @whiteboard_daily .
🤔 Researchers sought to answer this question by having men randomly assigned to a deep squat group (squatting to 120* of knee flexion) and a shallow squatting group going to only 60* of flexion. .
After 12 weeks of training they found:
-The deep squat group got about 20% stronger in both the shallow and deep squat testing conditions
-The shallow squat group got 36% stronger in the shallow squat and 9% stronger in the deep squat testing -The deep squat group had superior increases in front thigh cross sectional area (#QUADZ)
-The deep squat group also had greater increases in isometric knee extension #strength and #squat jump performance
.
💪🏻 Researchers concluded that “Training #deepsquats elicited favourable adaptations on knee extensor muscle size and function compared to training shallow squats.” .
👉🏻BUT as always training goals and individual needs should be focused on with exercise prescription.
.
Bloomquist et al 2013. Effect of range of motion in heavy load squatting on muscle
and tendon adaptations. #crossfit #squats #squat #strengthtraining #strength #weightlifting #powerlifting #functionaltraining #gym #fitness #mastersathletes #crossfitmasters #strong #muscle #bodybuilding
Does squat depth really make a difference? #Repost  @thebarbellphysio ・・・ Deep or shallow squats for the most #gainz  ? Collab with @whiteboard_daily . 🤔 Researchers sought to answer this question by having men randomly assigned to a deep squat group (squatting to 120* of knee flexion) and a shallow squatting group going to only 60* of flexion. . After 12 weeks of training they found: -The deep squat group got about 20% stronger in both the shallow and deep squat testing conditions -The shallow squat group got 36% stronger in the shallow squat and 9% stronger in the deep squat testing -The deep squat group had superior increases in front thigh cross sectional area (#QUADZ ) -The deep squat group also had greater increases in isometric knee extension #strength  and #squat  jump performance . 💪🏻 Researchers concluded that “Training #deepsquats  elicited favourable adaptations on knee extensor muscle size and function compared to training shallow squats.” . 👉🏻BUT as always training goals and individual needs should be focused on with exercise prescription. . Bloomquist et al 2013. Effect of range of motion in heavy load squatting on muscle and tendon adaptations. #crossfit  #squats  #squat  #strengthtraining  #strength  #weightlifting  #powerlifting  #functionaltraining  #gym  #fitness  #mastersathletes  #crossfitmasters  #strong  #muscle  #bodybuilding 
Some ugly power cleans at 125 lbs and then 105 lbs during the WOD. This is the first time since I hurt my back on October 2nd that I’ve been able to cycle a bar with weight on it. I’m not back to normal yet but this is major progress and I’m happy about it. •
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#ootd @feedmefightme 
Bra @thechestee 
Shoes @reebok 
#feedmefightme #bestshortsever #supportsmallbusiness #crossfitlife #crossfit #crossfitter #crossfitgirls #crossfitlife #girlswhocrossfit #lakewylie #fmfm #myfavoritebrand #inspiration #motivation #tuesday #wod #powercleans #cleans #quads #quadz #quadzilla #quadsquad #doubleunders #fitness #girlswithmuscles #strong #alwayshungry #stayready
Some ugly power cleans at 125 lbs and then 105 lbs during the WOD. This is the first time since I hurt my back on October 2nd that I’ve been able to cycle a bar with weight on it. I’m not back to normal yet but this is major progress and I’m happy about it. • • • • • #ootd  @feedmefightme Bra @thechestee Shoes @reebok #feedmefightme  #bestshortsever  #supportsmallbusiness  #crossfitlife  #crossfit  #crossfitter  #crossfitgirls  #crossfitlife  #girlswhocrossfit  #lakewylie  #fmfm  #myfavoritebrand  #inspiration  #motivation  #tuesday  #wod  #powercleans  #cleans  #quads  #quadz  #quadzilla  #quadsquad  #doubleunders  #fitness  #girlswithmuscles  #strong  #alwayshungry  #stayready 
Deep or shallow squats for the most #gainz ? Collab with @whiteboard_daily .
🤔 Researchers sought to answer this question by having men randomly assigned to a deep squat group (squatting to 120* of knee flexion) and a shallow squatting group going to only 60* of flexion. .
After 12 weeks of training they found:
-The deep squat group got about 20% stronger in both the shallow and deep squat testing conditions
-The shallow squat group got 36% stronger in the shallow squat and 9% stronger in the deep squat testing -The deep squat group had superior increases in front thigh cross sectional area (#QUADZ)
-The deep squat group also had greater increases in isometric knee extension #strength and #squat jump performance
.
💪🏻 Researchers concluded that “Training #deepsquats elicited favourable adaptations on knee extensor muscle size and function compared to training shallow squats.” .
👉🏻BUT as always training goals and individual needs should be focused on with exercise prescription.
.
Bloomquist et al 2013. Effect of range of motion in heavy load squatting on muscle
and tendon adaptations.
Deep or shallow squats for the most #gainz  ? Collab with @whiteboard_daily . 🤔 Researchers sought to answer this question by having men randomly assigned to a deep squat group (squatting to 120* of knee flexion) and a shallow squatting group going to only 60* of flexion. . After 12 weeks of training they found: -The deep squat group got about 20% stronger in both the shallow and deep squat testing conditions -The shallow squat group got 36% stronger in the shallow squat and 9% stronger in the deep squat testing -The deep squat group had superior increases in front thigh cross sectional area (#QUADZ ) -The deep squat group also had greater increases in isometric knee extension #strength  and #squat  jump performance . 💪🏻 Researchers concluded that “Training #deepsquats  elicited favourable adaptations on knee extensor muscle size and function compared to training shallow squats.” . 👉🏻BUT as always training goals and individual needs should be focused on with exercise prescription. . Bloomquist et al 2013. Effect of range of motion in heavy load squatting on muscle and tendon adaptations.
Backstage at @pureelitecomp with my brother @paulremmer 💪🏽💥
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Surround yourself with those who are on the same journey , who motivate , who inspire you and push you to be your best 🏆
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Keep smashing it mate ! You’re part of our family 👌🏽your story inspires us all !
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#biggranty #bodybuilding #backstage #family #shredz #physique #transformation #worldchampionships #aesthetics #sixpack #abs #flex #fitfluential #workout #gym #muscle #fitness #pro #champion #gains #swole #gym #fitfam #goals #biceps #quadz #ripped #photooftheday
Backstage at @pureelitecomp with my brother @paulremmer 💪🏽💥 • Surround yourself with those who are on the same journey , who motivate , who inspire you and push you to be your best 🏆 • Keep smashing it mate ! You’re part of our family 👌🏽your story inspires us all ! • • • • • • #biggranty  #bodybuilding  #backstage  #family  #shredz  #physique  #transformation  #worldchampionships  #aesthetics  #sixpack  #abs  #flex  #fitfluential  #workout  #gym  #muscle  #fitness  #pro  #champion  #gains  #swole  #gym  #fitfam  #goals  #biceps  #quadz  #ripped  #photooftheday 
I got u under my spell 🌗🔮 #quadz #lovepotion
On that #zelda tip. .
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🕹link in bio🕹
#zelda #quadz #weedgram #hyrule #high #shatter