3 Sets Of 6 Reps
Weight - 150kg
RPE - 7.5 ————————————————- Form training, still trying to get that ankle mobility to go behind the bar and utilising my body weight to be able to lift the weight up. Form degraded through 140 to 150kg, need more practice to get that “chest out”, keeping that back straight ☹️ 🙌🏼 just gotta keep at it and be more consistent 🤙🏽🏋🏽♂️ #powerlifting#training#consitencyiskey#strengthtraining
The changes on this journey are SO much more than the aesthetics... I am on the beach today proudly wearing my cozzie, not giving a hoot about my lumps & bumps.. AND I went in @ashbarty76’s kayak for half an hour and LOVED it!!! Got myself in & out & used my newly found core strength & upper body muscle to paddle around.. it felt SO liberating.. I felt FREE!!! Starting 38 as I mean to go on, can’t wait for all the adventures ahead 🏋🏼♀️💪🏼🤸🏼♀️🏄🏼♀️🚣🏼♀️😍🙌🏼 @lauraciotte_personaltrainer
🏋️ Contrast training 🏋️
A popular and effective method at the gym. The principle is very simple, use a multi-articular movement with a high intensity followed by explosive exercise. For example, a back squat followed by a high jump. A method that allows one to use the post activation potentiation principle and maximize the results on the explosive exercise.
But it's also possible to use this method for your sprints workouts. 👉 Use a Prowler with a load allowing you to accelerate, push it on 10yards, afterwards leave it aside and use the contrast effect to accelerate and reach maximum speed on the next 20yards.
#healthy examples of 30 grams of #protein If you want to loose weight, you need to eat protein at every meal. Protein is also needed for building muscle, so it’s also important for those of you who do strength training with weight.
Courage: the quality of mind or spirit that enables a person to face difficulty, danger, pain, etc, without fear.
Look your fears in the eye. Be courageous! #monday#mondaymotivation#courage#fear ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
📸 by @rubengusmanphotography
|THE DISTANCE BETWEEN DREAMS AND REALITY IS ACTIONS| I still love Monday’s🔝Even that i have to admit it was heavy to start this morning, after my weekend! BUT, still lovely to start a new day-new week- reaching some new goals! I know my «preface» above is true ...so suddenly todays «morning-workout» went up to another level 🔝 110% passion || Våknet med litt ekstra motstand i dag...Litt ekstra hardt å stå opp etter en aktiv og innholdsrik helg! Kjørte dermed likegodt på med litt ekstra motstand på trening også! Litt tyngre bein og litt lengre intervaller en normalt etterfulgt av bootcamp med aktivering av kroppen fra topp til tå. Dermed føltes det å «bare være» lett og godt etterpå, SÅ er kroppen klar for en ny uke-med nye muligheter og nye utfordringer. Nye mål skal jobbes mot, det finnes absolutt ingen vei utenom! HAPPY MONDAY EVERYONE 🙌🏼❤️ Har skrevet om OCR i min blogg-om du vil lese-link i min BIO eller: www.vero9cah.blog
Guess what??!! I’ll be doing a Snapchat takeover this Thursday on @styleactivebychloe 👯♂️ make sure you add them on Snapchat to see what I get up to for the day!! Itll be a mixture of cooking @healthydesires1 and exercising of course 💁🏼♀️ I’ll also be giving some health tips on nutrition (I’ve almost completed my bachelor of health science majoring in nutrition and I lovvvveeee speaking about health 🙋🏼♀️🙋🏼♀️) sooooo make sure you’re listening!! ❤️❤️ have a great week y’all! 👏🏻👏🏻 #health#fitness#nutrition#overallhealth#strengthtraining#gym#cake#vegan#activewear
topgymtips 🌟 Maximise your gains @bodysculptorben
🙅🏼♂️ First of, lets keep it real here, building muscle isn't easy, it takes time and you have to deploy a lot of patience and consistency. However there are a few things that you can be doing to optimise and achieve muscle growth.
🔧 Training - You've got to lift heavy. Now remember that heavy is a relative term. Everyone is at different levels and strengths but you need to lift what is heavy for you. However form first with solid technique at a rep range of 5-15!
🔨 Focus on increasing training volume over time. (Training volume = Weight x total reps). Focus on some big compound movements and look to increase the total volume over time with these lifts. The time frame can be weeks or months. Mix the rep ranges up to achieve that increase in volume. Try to stick predominantly to 5-12 reps to achieve hypertrophy (muscle growth).
⚒ Devise a training split where you can train each muscle that you want to grow at least 2x a week and stay consistent with it, for example:
🛠Training 3x a week (Full body workout x3)
Training 4x a week (Full body push x2 / Full body pull x2)
Training 5x a week (Legs / upper body push / upper body pull / Legs / full upper body)
Training 6x a week (Legs x2 / upper body push x2 / upper body pull x2)
🍎 Nutrition - You HAVE to eat in a calorie surplus meaning you are consuming more calories than you are burning on a daily basis. Eat 1g of protein per 1lb of bodyweight. Don’t neglect carbs, carbs are your friend for muscle growth. Eat 0.4-0.7g of fat per lb of bodyweight. (Unsure of how to work your calories/ macros out the subscribe on my website and you will get sent a document explaining all).
💤 Other points - Sleep is important. The recommended amount is 7-9 hours, this is when your muscles recover. Creatine can be a very useful supplement and is one that is backed up pretty heavily by science to be beneficial. It wont make your muscles grow more but it will help with your performance in the gym.
😃 Above all, buckle up, stay patient, stay consistent and try to enjoy the journey
“Sure, if a particular nutrition idea — like Paleo or vegetarianism — worked for you personally, that’s awesome. You should be happy you found something that helped you reach your goals.
But to suggest that because it worked for you, at one point in your life, under a particular set of circumstances, now everyone else should follow the same program? Well, it’s not quite that simple.” •
-diets all have common denominators •
-when coaching nutrition, keep in mind the differences between persons A, B, and C. Find out the variables that separate people and you’ll understand them better. •
-this will help avoid cookie cutter pre package bs •
-habits and skills teaching and learning is a big key to sustaining your results. “Do this don’t do that” will encourage you to hit more road blocks.
3 miles plus an attempt at some calisthenics 😅 inspired by @lu_big_arms after I got off work this morning. I haven’t ran in about two weeks because my asthma and allergies have been very bad lately and I think I may have also caught another slight case of bronchitis 🤦🏾♀️😷. Despite the run being extremely hard because of my breathing, I’m happy I got it done. Might have to find another way to get some cardio in to take it easy on my lungs for a bit. 🤷🏾♀️💚
☁️ High Intensity Cardio For Fat Loss ☁️
☁️ First an foremost cardio used specifically for fat loss is mainly used as a method of increasing activity or in other words burning more calories ⚫️
☁️ There are two main types of cardio, high intensity and low intensity. High intensity usually consists of repeated intervals or a shorter period or time, where as low intensity is performed at a steady moderate pace over longer periods⚫️
☁️ High intensity pound for pound is probably the most effective, however that’s not to say it’s for everyone. Although research does suggest it allows for a greater fat loss response it is also more taxing to perform and recover from but also requires a large amount of self assessment to ensure it really is high intensity intervals ☁️
☁️ One point to consider is the individual completing the activity, if the individual is over weight and out of shape, high intensity may be too much to handle straight away as it can be high impact and cause high fatigue rates ⚫️