#legdayeveryday

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#gymrat #gymmotivation #gymmemes #gymlife #gymflow #gym #gains #fitsporation #fitnessmotivation #fitnessaddict #gymlovers #gyminspiration #gymhumor #gymfam #funfitness #fitnessquote #fitnessjunkie #fitnesshumor #fitnessfam #fitnessclub #legdayproblems #legdayeveryday #gymworkouts #gymvibes #gymproblems #losefatgainmuscle #iggym #gymprobs #gympost #gymmemesofficial⁣⁣

follow⁣ @peakgains ⁣⁣⁣⁣ 🤣🤣🤣⁣⁣ ⁣⁣⁣⁣ What do you think of this one?⁣⁣ ⁣ Tag your friend in the comments ️⁣ ⁣ ⁣⁣⁣ ⁣⁣⁣ ⁣⁣⁣ ⁣⁣⁣ ⁣⁣⁣ ⁣⁣⁣ ⁣⁣⁣ ⁣⁣⁣ ⁣⁣⁣⁣ #gymrat #gymmotivation #gymmemes #gymlife #gymflow #gym #gains #fitsporation #fitnessmotivation #fitnessaddict #gymlovers #gyminspiration #gymhumor #gymfam #funfitness #fitnessquote #fitnessjunkie #fitnesshumor #fitnessfam #fitnessclub #legdayproblems #legdayeveryday #gymworkouts #gymvibes #gymproblems #losefatgainmuscle #iggym #gymprobs #gympost #gymmemesofficial ⁣⁣ - 0 seconds

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Got to the point now where I need to start doing my lunges with a barbell to add more weight felt really good even though there's not really enough room to do a decent walk but you gotta work with what you got 🤷‍♂️ pretty pleased with working upto 90kg for a few reps for a couple sets 😁
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Have you trained today? 😜

Got to the point now where I need to start doing my lunges with a barbell to add more weight felt really good even though there's not really enough room to do a decent walk but you gotta work with what you got 🤷‍♂️ pretty pleased with working upto 90kg for a few reps for a couple sets - Have you trained today? - 30 minutes ago

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Akcijske cijene BCAA su na našem webshopu! 🛍️
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BCAA su posebno važne kod intenzivnih treninga kad se naša mišićna vlakna počinju kidati, a dobro će doći i kao osvježenje u ovim vrućim ljetnim danima! ☀️
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#gonutritionuk #bcaa #training #aminoacid #fitness #gymrat #fitspiration #fitfam #fitspo #nutrition #eatclean #gainsday #legdayeveryday #summer #lifting #fit #healthylife #progress

Akcijske cijene BCAA su na našem webshopu! 🛍️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ BCAA su posebno važne kod intenzivnih treninga kad se naša mišićna vlakna počinju kidati, a dobro će doći i kao osvježenje u ovim vrućim ljetnim danima! ️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #gonutritionuk #bcaa #training #aminoacid #fitness #gymrat #fitspiration #fitfam #fitspo #nutrition #eatclean #gainsday #legdayeveryday #summer #lifting #fit #healthylife #progress - 40 minutes ago

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#legdayeveryday

#legdayeveryday - 47 minutes ago

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✖Drop it like it's HOT 🔥 or like you just don't care 🙌🎶 are two quotes/songs I just mashed up (can you name both artists?!) I'm sharing these vibes with you tonight because it's fun & positive! 💯

I want you to have fun in your workouts and not to worry about anyone else but YOURSELF when your training. Often times people talk negatively to themselves thinking they're not fit/good enough or think everyone is staring at them in the gym, (when trust me... No one is staring!) 😯

Here's to complimenting yourself and singing along to songs that make you smile when you workout! 😀 Remember you are awesome and you only become more and more awesome with every workout. So don't give up or give in to negative self talk 👊💜

Drop it like it's HOT or like you just don't care are two quotes/songs I just mashed up (can you name both artists?!) I'm sharing these vibes with you tonight because it's fun & positive! I want you to have fun in your workouts and not to worry about anyone else but YOURSELF when your training. Often times people talk negatively to themselves thinking they're not fit/good enough or think everyone is staring at them in the gym, (when trust me... No one is staring!) 😯 Here's to complimenting yourself and singing along to songs that make you smile when you workout! 😀 Remember you are awesome and you only become more and more awesome with every workout. So don't give up or give in to negative self talk - 52 minutes ago

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Booty Pump Tuesday 🍑🔥 Not sure if that’s a thing, but we’re gonna go with it 😂 Here are some of my favorite band exercises & if you want to check out the full workout.... well ya gotta go to @youtube 👸🏽📸 Have fun with it babies! #ashtynpharisfitness

Booty Pump Tuesday Not sure if that’s a thing, but we’re gonna go with it Here are some of my favorite band exercises & if you want to check out the full workout.... well ya gotta go to @youtube 🏽📸 Have fun with it babies! #ashtynpharisfitness - 1 hour ago

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Squat set too long for insta, guess how many reps I finished on 👇🏻🏋️‍♀️
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Winner gets a cinnamon roll freshly baked by my proud shirt sponsor @reveliciousbake 🤤
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#legdayeveryday #legdayisthebestday #squatday #squatbooty #backsquats

Squat set too long for insta, guess how many reps I finished on 🏻🏋️‍♀️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Winner gets a cinnamon roll freshly baked by my proud shirt sponsor @reveliciousbake 🤤 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #legdayeveryday #legdayisthebestday #squatday #squatbooty #backsquats - 2 hours ago

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𝑯𝒊 𝑺𝒖𝒏𝒔𝒉𝒊𝒏𝒆𝒔, 𝑾𝒂𝒕 𝒔𝒕𝒂𝒂𝒕 𝒆𝒓 𝒐𝒑 𝒋𝒖𝒍𝒍𝒊𝒆 𝒑𝒍𝒂𝒏𝒏𝒊𝒏𝒈 𝒗𝒂𝒏𝒅𝒂𝒂𝒈?

Ik heb er alweer een productieve & actieve morgen opzitten. Lekker een uurtje geknald met het geven van de PT les waar 411 calorieën zijn vebrand🔥. En daarna eventjes de frisse lucht in en een stukje gelopen.

Ondertussen alweer fris en fruitig lekker in de bikini van de zon aan het genieten en vanmiddag zodra ik mijn neefje uit school heb gehaald even watergevecht doen ofcourse🌡☀️. Ik hoop dat jullie net zo van de zon en de dinsdag zullen genieten als ik. 
𝑯𝑨𝑷𝑷𝒀 𝑺𝑼𝑵𝑵𝒀 𝑻𝑼𝑬𝑺𝑫𝑨𝒀!

Xx

𝑯𝒊 𝑺𝒖𝒏𝒔𝒉𝒊𝒏𝒆𝒔, 𝑾𝒂𝒕 𝒔𝒕𝒂𝒂𝒕 𝒆𝒓 𝒐𝒑 𝒋𝒖𝒍𝒍𝒊𝒆 𝒑𝒍𝒂𝒏𝒏𝒊𝒏𝒈 𝒗𝒂𝒏𝒅𝒂𝒂𝒈? Ik heb er alweer een productieve & actieve morgen opzitten. Lekker een uurtje geknald met het geven van de PT les waar 411 calorieën zijn vebrand. En daarna eventjes de frisse lucht in en een stukje gelopen. Ondertussen alweer fris en fruitig lekker in de bikini van de zon aan het genieten en vanmiddag zodra ik mijn neefje uit school heb gehaald even watergevecht doen ofcourse🌡️. Ik hoop dat jullie net zo van de zon en de dinsdag zullen genieten als ik. 𝑯𝑨𝑷𝑷𝒀 𝑺𝑼𝑵𝑵𝒀 𝑻𝑼𝑬𝑺𝑫𝑨𝒀! Xx - 2 hours ago

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🚨FOLLOW MY PERSONAL PAGE @DANIELEDITOFANO FOR ALL THINGS HEALTH, FITNESS, MINDSET & MONEY🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🔥The best exercises for making gains🔥by @dancudes⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Just because it is summer and everyone is trying to shed off the last bit of fat with cardio doesn't mean we should ever neglect heavy lifting. In fact, now more than ever, heavy lifting should be made a priority to ensure that you're not only maintain and/or build muscle mass while you lean out. Compound lifts are paramount as they have the most potential for gains and your workouts should revolve around them. Though you can talk about exercises per specific muscle group, I actually like categorizing them into pushing, pulling and leg-based mechanics. This allows for a lot of variety. For those that follow a full body split, you can pick 1-3 exercises per workout from each category and know you're hitting everything you need to hit. For those following a push-pull or push-pull-legs split, you can even choose up to 4-5 exercises within each category and know you're hitting what you need to hit with enough weekly volume; 10-20 sets per muscle group/mechanics of 6-12 reps per set sometimes focusing on the higher end of that range and other times the lower range to be a well functioned trainee. My favourite exercises within these categories are dips, pushups, pull-ups, barbell rows, and deadlifts. Train hard friends.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#topgymtips #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #proudbutneversatisfied #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #bodybuildingcom #upperbodyworkout

FOLLOW MY PERSONAL PAGE @DANIELEDITOFANO FOR ALL THINGS HEALTH, FITNESS, MINDSET & MONEY⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ The best exercises for making gainsby @dancudes ⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Just because it is summer and everyone is trying to shed off the last bit of fat with cardio doesn't mean we should ever neglect heavy lifting. In fact, now more than ever, heavy lifting should be made a priority to ensure that you're not only maintain and/or build muscle mass while you lean out. Compound lifts are paramount as they have the most potential for gains and your workouts should revolve around them. Though you can talk about exercises per specific muscle group, I actually like categorizing them into pushing, pulling and leg-based mechanics. This allows for a lot of variety. For those that follow a full body split, you can pick 1-3 exercises per workout from each category and know you're hitting everything you need to hit. For those following a push-pull or push-pull-legs split, you can even choose up to 4-5 exercises within each category and know you're hitting what you need to hit with enough weekly volume; 10-20 sets per muscle group/mechanics of 6-12 reps per set sometimes focusing on the higher end of that range and other times the lower range to be a well functioned trainee. My favourite exercises within these categories are dips, pushups, pull-ups, barbell rows, and deadlifts. Train hard friends.⠀⠀⠀⠀⠀⠀⠀⠀⠀ _____________________⠀⠀⠀⠀⠀⠀⠀⠀⠀ #topgymtips #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #proudbutneversatisfied #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #bodybuildingcom #upperbodyworkout - 2 hours ago

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🛡️RANGE OF MOTION 🛡️ Building muscle mass is hard. It is simplistic in the sense that you simply just got to train hard with progressive overload and a small caloric surplus, but it is a grind. 
For example, I see people doing 10 different exercises for a single muscle in a single workout because you have to "shock the muscle". By no means is this necessary, but rather only 2 to 4 exercises per muscle group is optimal. .
Furthermore, chasing the pump and half-repping is not ideal. Though a nice pump is awesome, only chasing it is not optimal to build muscle because it typically means you're not producing enough mechanical tension. In terms of range of motion, please take the muscle through its full ROM. .
In calisthenics, the rule is it doesn't count unless you lock out and I believe this should apply for all modalities of training. Finally, focus on your form. Don't neglect it in favour of more weight. Quality of your reps matters way more than the weight in the bar especially in terms of muscular activation force production.⠀⠀⠀⠀⠀⠀⠀⠀⠀

🛡️RANGE OF MOTION 🛡️ Building muscle mass is hard. It is simplistic in the sense that you simply just got to train hard with progressive overload and a small caloric surplus, but it is a grind. For example, I see people doing 10 different exercises for a single muscle in a single workout because you have to "shock the muscle". By no means is this necessary, but rather only 2 to 4 exercises per muscle group is optimal. . Furthermore, chasing the pump and half-repping is not ideal. Though a nice pump is awesome, only chasing it is not optimal to build muscle because it typically means you're not producing enough mechanical tension. In terms of range of motion, please take the muscle through its full ROM. . In calisthenics, the rule is it doesn't count unless you lock out and I believe this should apply for all modalities of training. Finally, focus on your form. Don't neglect it in favour of more weight. Quality of your reps matters way more than the weight in the bar especially in terms of muscular activation force production.⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 2 hours ago

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💪⬆️💪🏋️‍♂️GAINZ🤟😮👏🔥🔥🔥 #fit #fitlife #fitness #fitnessmotivation #cardio #fitspo #fitfam #fitnessaddict #legdayeveryday #fitinspiration #nopainnogain #strength #powerlifting #liftheavy #strongman #gym #gymlife #running #gymtime #glute #crossfit #strong #gains #training #exercise #yogafit #athlete #bodybuilding #workout #barbell

🏋️‍♂️GAINZ🤟😮 #fit #fitlife #fitness #fitnessmotivation #cardio #fitspo #fitfam #fitnessaddict #legdayeveryday #fitinspiration #nopainnogain #strength #powerlifting #liftheavy #strongman #gym #gymlife #running #gymtime #glute #crossfit #strong #gains #training #exercise #yogafit #athlete #bodybuilding #workout #barbell - 3 hours ago

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I like standing jumps 💃
. 🐅💃New video with amazing people like
 @szjudy @ksvenningen @sandnord @dominik_exeo @vabasergo and many more😍
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GO to youtubes if you like over 10sec videos🤷‍♂️💕🎊
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#jumping #legdayeveryday @strike_eu @strike_mvmnt #unitedbymotion #parkour #pkfr #muvmag

I like standing jumps . 🐅New video with amazing people like @szjudy @ksvenningen @sandnord @dominik_exeo @vabasergo and many more . GO to youtubes if you like over 10sec videos🤷‍♂️ ,. #jumping #legdayeveryday @strike_eu @strike_mvmnt #unitedbymotion #parkour #pkfr #muvmag - 3 hours ago

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Checking form . I need to learn to position the camera better so people can count the plates 😜 . lol.  175# felt good today. Slowly building back up . I think my depth is good, but I need to slow down. I welcome #criticism from my #powerlifters and NO , the belt is not #vegan, I got it before my transition to #plantbased #sorrynotsorry #squats #gym #legdayeveryday 🌱💪 #scienceexperiment #modernsciencelabs #beast #crotchshot #startingover

Checking form . I need to learn to position the camera better so people can count the plates . lol. 175# felt good today. Slowly building back up . I think my depth is good, but I need to slow down. I welcome #criticism from my #powerlifters and NO , the belt is not #vegan , I got it before my transition to #plantbased #sorrynotsorry #squats #gym #legdayeveryday #scienceexperiment #modernsciencelabs #beast #crotchshot #startingover - 3 hours ago

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Been doing so much lately, so now time to relax a bit. ✈️☀️ #fitness #bodygoals #goals #trendy #wow #healthyfood #fitnessfreaks #fitnessworld #abs#absworkout #workoutmotivation #workouts #trainer #fashionblogger #bodypositivity #squat #squats #train #love #personaltraining #personligtræner #whatiwore #fitnessbrand #fitnessprogram #diet #training #legdayeveryday #fitnessmotivations #vegan

Been doing so much lately, so now time to relax a bit. #fitness #bodygoals #goals #trendy #wow #healthyfood #fitnessfreaks #fitnessworld #abs #absworkout #workoutmotivation #workouts #trainer #fashionblogger #bodypositivity #squat #squats #train #love #personaltraining #personligtræner #whatiwore #fitnessbrand #fitnessprogram #diet #training #legdayeveryday #fitnessmotivations #vegan - 3 hours ago

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Since Nationals in January my form has been on a downward trend, only spiking once since. In the last few weeks my form and fitness have been feeling fairly low but finally I feel like I’m on my way up again. I’m still not great but it’s better 🙂
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#aeroiseverything #ametrematters #aerogains #bontrager #bike #beatyesterday #ballarat #ballaratcycling #carbonfibre #cyclingballarat #cycling #fit #legdayeveryday #merida #meridabikes #rideshimano #ridebontrager #ridewithgarmin #strava #stravacycling #sprinterdog #sprintcycling #winterishere #seattostemdrop #slammedstem

Since Nationals in January my form has been on a downward trend, only spiking once since. In the last few weeks my form and fitness have been feeling fairly low but finally I feel like I’m on my way up again. I’m still not great but it’s better 🙂 . . . #aeroiseverything #ametrematters #aerogains #bontrager #bike #beatyesterday #ballarat #ballaratcycling #carbonfibre #cyclingballarat #cycling #fit #legdayeveryday #merida #meridabikes #rideshimano #ridebontrager #ridewithgarmin #strava #stravacycling #sprinterdog #sprintcycling #winterishere #seattostemdrop #slammedstem - 5 hours ago

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Fit Fusion workout!!
Balance training!!💪🔝 To increase the difficulty try to do it on a bench!!😎
#workoutmotivation
#fitnessart
#fitnesstrainer #fitnessmodel #gymfit #absworkout #abs #pilatesfitness #pilatesmatwork #fitstagram #functionalcore #flexibilitytraining #yogafitness #yogaitalia #coretraining #legdayeveryday #yogabeauty  #yogastrong #videooftheday #todaysworkout #fitnessfun #instafit
#gymstyle #instaworkout  #welness #outdoor #gymgirl 
#instagood #bodywork #body

Fit Fusion workout!! Balance training!! To increase the difficulty try to do it on a bench!!😎 #workoutmotivation #fitnessart #fitnesstrainer #fitnessmodel #gymfit #absworkout #abs #pilatesfitness #pilatesmatwork #fitstagram #functionalcore #flexibilitytraining #yogafitness #yogaitalia #coretraining #legdayeveryday #yogabeauty #yogastrong #videooftheday #todaysworkout #fitnessfun #instafit #gymstyle #instaworkout #welness #outdoor #gymgirl #instagood #bodywork #body - 5 hours ago

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#todaysworkout #latergram -- Stuck to the basics today, did a Youtube cycling video for 45 minutes/12 miles. That's 16 mph. -- #cycling #hiit #tabatas #cyclinghiit #cyclingintervals #bikeworkout #youtubeworkout #cardio #aerobics #aerobicexercise #fitandfat #nonbinarycuties #nonbinarynotmasc #enby #ickebinär #queer #hbtq #lgbtqiaplus #pridemonth #happypride #enbypride #transpride #queerpride #nonbinary #queergym #gymrat #legdayeveryday #planetfitness

#todaysworkout #latergram -- Stuck to the basics today, did a Youtube cycling video for 45 minutes/12 miles. That's 16 mph. -- #cycling #hiit #tabatas #cyclinghiit #cyclingintervals #bikeworkout #youtubeworkout #cardio #aerobics #aerobicexercise #fitandfat #nonbinarycuties #nonbinarynotmasc #enby #ickebinär #queer #hbtq #lgbtqiaplus #pridemonth #happypride #enbypride #transpride #queerpride #nonbinary #queergym #gymrat #legdayeveryday #planetfitness - 5 hours ago

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repost @topgymtips
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🚨FOLLOW MY PERSONAL PAGE @DANIELEDITOFANO FOR ALL THINGS HEALTH, FITNESS, MINDSET & MONEY🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀
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WARM UPS 101🏋🏻 by @physiotrition⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Warms ups are vital and should never really be skipped imo. The whole physiological premise of stretching is to increase the tissue temperature, which has been shown to decrease risk of injury (Fradkin et al., 2006). As well as this Fradkin (2010) conducted a meta-analysis of 32 studies looking at warming up and performance. They found that warming up increased performance in 79% of the criterions examined.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Behm et al., (2011) performed a review on the effects of dynamic and static stretching on performance. They found that static stretching had significant impairments to performance, while dynamic stretching was shown to have no effect or augment subsequent performance. They also went on to state that static stretches lasting <30s per muscle "may not negatively impact subsequent performance". Static stretching should be performed along with dynamic and always before it (Taylor et al., 2008).⠀⠀⠀⠀⠀⠀⠀⠀⠀
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As well as this I feel that a quick bout of self-myofascial release (foam rolling) is beneficial. MacDonald et al. (2013), found that it increased ROM without a subsequent decrease in muscle activation or force.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Tag a friend who needs to know this! And Let me know how you warm up below👇⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#topgymtips #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #proudbutneversatisfied #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #bodybuildingcom #upperbodyworkout

repost @topgymtips ・・・ FOLLOW MY PERSONAL PAGE @DANIELEDITOFANO FOR ALL THINGS HEALTH, FITNESS, MINDSET & MONEY⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ WARM UPS 101🏋🏻 by @physiotrition ⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Warms ups are vital and should never really be skipped imo. The whole physiological premise of stretching is to increase the tissue temperature, which has been shown to decrease risk of injury (Fradkin et al., 2006). As well as this Fradkin (2010) conducted a meta-analysis of 32 studies looking at warming up and performance. They found that warming up increased performance in 79% of the criterions examined.⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Behm et al., (2011) performed a review on the effects of dynamic and static stretching on performance. They found that static stretching had significant impairments to performance, while dynamic stretching was shown to have no effect or augment subsequent performance. They also went on to state that static stretches lasting <30s per muscle "may not negatively impact subsequent performance". Static stretching should be performed along with dynamic and always before it (Taylor et al., 2008).⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ As well as this I feel that a quick bout of self-myofascial release (foam rolling) is beneficial. MacDonald et al. (2013), found that it increased ROM without a subsequent decrease in muscle activation or force.⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tag a friend who needs to know this! And Let me know how you warm up below⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ #topgymtips #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #proudbutneversatisfied #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #bodybuildingcom #upperbodyworkout - 5 hours ago

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🚨FOLLOW MY PERSONAL PAGE @DANIELEDITOFANO FOR ALL THINGS HEALTH, FITNESS, MINDSET & MONEY🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀
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💢START TODAY💢 by @primewayoflife⠀⠀⠀⠀⠀⠀⠀⠀⠀
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👉🏼TAG somebody who NEEDS to see this!!!! LET ME KNOW IN THE COMMENTS BELOW👈🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Start today! Just do it ! 💪🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#topgymtips #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #proudbutneversatisfied #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #bodybuildingcom #upperbodyworkout

FOLLOW MY PERSONAL PAGE @DANIELEDITOFANO FOR ALL THINGS HEALTH, FITNESS, MINDSET & MONEY⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ START TODAY by @primewayoflife ⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🏼TAG somebody who NEEDS to see this!!!! LET ME KNOW IN THE COMMENTS BELOW🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Start today! Just do it ! 🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ #topgymtips #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #proudbutneversatisfied #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #bodybuildingcom #upperbodyworkout - 5 hours ago

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I will come back as many times as I can, bet 〜 笑 😂 #fitnessmotivation #girlswithtattoos #girlswithink #legdayeveryday #tokyo2019 #tokyostreets #hydrangeaseason #japan #travelblog #tokyosummer #animeaesthetic #otaku4life

I will come back as many times as I can, bet 〜 笑 #fitnessmotivation #girlswithtattoos #girlswithink #legdayeveryday #tokyo2019 #tokyostreets #hydrangeaseason #japan #travelblog #tokyosummer #animeaesthetic #otaku4life - 5 hours ago

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Shhh..!! 🤫I don't care .
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#bodybuilder #instadaily #fitness#gymlife #fitnessmotivation #fitnesslife #fit #fitness #gym #instafit #letsgo #bodybuilding #workout #workoutroutine #workouts #legday #legdayworkout #legdayeveryday #chestday #fitnessphysique#instagood  #shredded#followme #likeforfollow #fitlife#lifegoal#gym#gymmotivation #shredded#fitspo#gymlife#ifbb #fitnessphysique#tbt#likeforlikes

Shhh..!! 🤫I don't care . . . #bodybuilder #instadaily #fitness #gymlife #fitnessmotivation #fitnesslife #fit #fitness #gym #instafit #letsgo #bodybuilding #workout #workoutroutine #workouts #legday #legdayworkout #legdayeveryday #chestday #fitnessphysique #instagood #shredded #followme #likeforfollow #fitlife #lifegoal #gym #gymmotivation #shredded #fitspo #gymlife #ifbb #fitnessphysique #tbt #likeforlikes - 6 hours ago

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🔹 Here are some do’s and don’ts of how to properly lunge. 🔹
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Clip 1: My stance is very narrow and that causes my heel to rise off the ground. You don’t need to have all of your weight in your heel, but it should be dispersed throughout your foot so that it stays flat. 🚫
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Clip 2: I’m slamming my knee into the ground. Don’t do that. 🚫
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Clip 3: This one is tricky because from a technique standpoint everything is fine. But I recommend always reverse lunging as opposed lunging forward. This is because when you lunge foreword you’re creating a sheering force in your front knee as it serves as the break for your momentum. There’s just no need for this. If possible step backwards when you lunge. 🚫
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Clip 4: I’m stepping back, my weight is evenly dispersed on my front foot, my back knee stops just before it hits the ground, and as a bonus for reading this far: my front knee stays in line with my toes. ✅
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If your front knee collapses inwards, that means your hip abductors are weak and it’s putting your knee in an unsafe position. Not good.
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So, that’s a lunge ladies and gentlemen. There’s a million ways to mess this up and obviously I can only cover so many so feel free to read people lecturing me in the comments about what I missed. 👊
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#medichbrand #lunge #lunges #lungesandsquats#unilateral #unilateraltraining #glutes#glutesworkout #glutes🍑 #glutesfordays#glutesday #quad #quads #quadsquad #legday#legdays #legdayworkout #legday🍑#legdayeveryday #legdaygains #legdayproblems#legdaymotivation #legdaybestday #afterlegday#lowerbody #lowerbodyworkout #lowerbodyday#legs #legsworkout

Here are some do’s and don’ts of how to properly lunge. - Clip 1: My stance is very narrow and that causes my heel to rise off the ground. You don’t need to have all of your weight in your heel, but it should be dispersed throughout your foot so that it stays flat. - Clip 2: I’m slamming my knee into the ground. Don’t do that. - Clip 3: This one is tricky because from a technique standpoint everything is fine. But I recommend always reverse lunging as opposed lunging forward. This is because when you lunge foreword you’re creating a sheering force in your front knee as it serves as the break for your momentum. There’s just no need for this. If possible step backwards when you lunge. - Clip 4: I’m stepping back, my weight is evenly dispersed on my front foot, my back knee stops just before it hits the ground, and as a bonus for reading this far: my front knee stays in line with my toes. - If your front knee collapses inwards, that means your hip abductors are weak and it’s putting your knee in an unsafe position. Not good. - So, that’s a lunge ladies and gentlemen. There’s a million ways to mess this up and obviously I can only cover so many so feel free to read people lecturing me in the comments about what I missed. . . . . . . #medichbrand  #lunge  #lunges  #lungesandsquats #unilateral  #unilateraltraining  #glutes #glutesworkout  #glutes  #glutesfordays #glutesday  #quad  #quads  #quadsquad  #legday #legdays  #legdayworkout  #legday #legdayeveryday  #legdaygains  #legdayproblems #legdaymotivation  #legdaybestday  #afterlegday #lowerbody  #lowerbodyworkout  #lowerbodyday #legs  #legsworkout - 6 hours ago

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Y sin más retraso os dejamos en entrenamiento de hoy, vamos a ver quienes son los valientes yiiiiii.
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#bootybuilding #bootyworkout #booty #legworkout #legdayeveryday #legsworkout #pierna #dorsal #salud #train #crosstraining #crossfit #funcionaltraining #entrenamiento #entrenadorpersonal #fisioterapia #mostoles #arroyomolinos #fitnessadics #fitnessaddicted #fit #fisioterapia #villaviciosadeodon #madrid #españa

Y sin más retraso os dejamos en entrenamiento de hoy, vamos a ver quienes son los valientes yiiiiii. . . . . . . . . . . . . . #bootybuilding #bootyworkout #booty #legworkout #legdayeveryday #legsworkout #pierna #dorsal #salud #train #crosstraining #crossfit #funcionaltraining #entrenamiento #entrenadorpersonal #fisioterapia #mostoles #arroyomolinos #fitnessadics #fitnessaddicted #fit #fisioterapia #villaviciosadeodon #madrid #españa - 6 hours ago

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When the physio tells you ya glutes have been overworked...never! 🍑😂
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#legdayeveryday #gymshark #gym #lovelife #lovegym #legsfordays #happy #workout #fit #fitness #health #healthy #therapy #life #live #norestforthewicked #f45 #f45trainer #whentrainerstrain #f45training #teamtraininglifechanging #restday

When the physio tells you ya glutes have been overworked...never! • • • #legdayeveryday #gymshark #gym #lovelife #lovegym #legsfordays #happy #workout #fit #fitness #health #healthy #therapy #life #live #norestforthewicked #f45 #f45trainer #whentrainerstrain #f45training #teamtraininglifechanging #restday - 6 hours ago

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GROWING A LOWER CHEST
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Follow @therebootedbody for more amazing content like this!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you’re like me, growing the lower portion of your chest can be quite challenging. Just doing the standard bench press and push-ups won’t cut it.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Here are 6 exercises that has worked really well for me as it pertains to lower chest growth.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Hope that helps 💪🏽⠀⠀⠀⠀⠀⠀⠀⠀⠀

GROWING A LOWER CHEST .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Follow @therebootedbody for more amazing content like this!⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you’re like me, growing the lower portion of your chest can be quite challenging. Just doing the standard bench press and push-ups won’t cut it.⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Here are 6 exercises that has worked really well for me as it pertains to lower chest growth.⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Hope that helps 🏽⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 7 hours ago

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There's a certain masochistic nature to all of this. And I kind of enjoy it.. 😅✌
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📸: @m1chael.schroeder !
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💥RUN🏃‍♂️TRAVEL🌍GROW💥
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#legdayeveryday #runtravelgrow #scottsports #gotyourbak #camelbak #outdoorlife #outdoorphotography #trailrun #outside #garmin #beatyesterday #intersport #powerbar #runner #ballern #koasamarsch #alpen

There's a certain masochistic nature to all of this. And I kind of enjoy it.. . 📸: @m1chael.schroeder ! . RUN‍♂️TRAVEL🌍GROW . #legdayeveryday #runtravelgrow #scottsports #gotyourbak #camelbak #outdoorlife #outdoorphotography #trailrun #outside #garmin #beatyesterday #intersport #powerbar #runner #ballern #koasamarsch #alpen - 7 hours ago

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High Protein + Low Carb Lunch ideas! 🍱💫
*Swipe for 5 more easy lunch Meal Preps for the new week😍
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🍱 Meal Preps= 350-500 CALORIES each <details below!>
💕 Which one, 1-6 is your fave?!✨
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1️⃣ 350 CALORIES
🍅 1 cup cherry tomatoes
🧀 1 oz cheese cubes
🍳 1 egg
🦃 2oz turkey slices
🍞 whole grain crackers
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2️⃣ 450 CALORIES
🥚1 Egg
🍎 Half Apple
🥗 chopped veggies
🥜 1/8 cup walnuts
🐟 1/2 can tuna + mayo
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3️⃣ 550 CALORIES
🍅 1 tomato
🥒 1 cucumber
🧂 basil, oregano, sp
🧀 1/4 cup feta cheese
🥗 1/3 cup olives
🍗 4-5oz chicken
🍚 chickpeas
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4️⃣ 500 CALORIES
🍦 Yogurt of choice
🍓 sliced strawberries
🥜 ¼ cup almonds
🥚 1 egg
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5️⃣ 500 CALORIES
🍇 2/3 cup grapes
🧀 1 oz sliced cheese
🥚 1 hard boiled egg
🥜 peanut butter 🥰
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6️⃣ 400 CALORIES
🥚🥚 2 egg sandwiches
...... with 🧀 + 🥓
🥑 guacamole
🥒 2 cups veggies
🌶 extra veggies 🤪
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Which Lunch Box is your favourite! 1-6? 🤩

High Protein + Low Carb Lunch ideas! *Swipe for 5 more easy lunch Meal Preps for the new week ⠀ ⠀ Meal Preps= 350-500 CALORIES each <details below!> Which one, 1-6 is your fave?! ⠀ ⠀ 1️⃣ 350 CALORIES 1 cup cherry tomatoes 🧀 1 oz cheese cubes 1 egg 🦃 2oz turkey slices whole grain crackers ⠀ ⠀ 2️⃣ 450 CALORIES 🥚1 Egg Half Apple 🥗 chopped veggies 🥜 1/8 cup walnuts 1/2 can tuna + mayo ⠀ ⠀ 3️⃣ 550 CALORIES 1 tomato 🥒 1 cucumber 🧂 basil, oregano, sp 🧀 1/4 cup feta cheese 🥗 1/3 cup olives 4-5oz chicken chickpeas ⠀ ⠀ 4️⃣ 500 CALORIES Yogurt of choice sliced strawberries 🥜 ¼ cup almonds 🥚 1 egg ⠀ ⠀ 5️⃣ 500 CALORIES 2/3 cup grapes 🧀 1 oz sliced cheese 🥚 1 hard boiled egg 🥜 peanut butter 🥰 ⠀ ⠀ 6️⃣ 400 CALORIES 🥚🥚 2 egg sandwiches ...... with 🧀 + 🥓 🥑 guacamole 🥒 2 cups veggies 🌶 extra veggies 🤪 ⠀ ⠀ Which Lunch Box is your favourite! 1-6? 🤩 - 7 hours ago

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Determinación es lo que uno necesita para alcanzar sus objetivos!

#gym #fit #bodybuilding #motivational #fitnessmotivation #motivated #training #goals #fitfam #inspire #motivate #muscle #transformation #gymlife #neverskiplegday #glutes #dontskiplegday #gluteworkout #bootybuilding #legpump #legdayeveryday #bootyworkout #legsfordays #bootygains #quadriceps #instagood #photooftheday #picoftheday #bestoftheday #lima

Determinación es lo que uno necesita para alcanzar sus objetivos! #gym #fit #bodybuilding #motivational #fitnessmotivation #motivated #training #goals #fitfam #inspire #motivate #muscle #transformation #gymlife #neverskiplegday #glutes #dontskiplegday #gluteworkout #bootybuilding #legpump #legdayeveryday #bootyworkout #legsfordays #bootygains #quadriceps #instagood #photooftheday #picoftheday #bestoftheday #lima - 7 hours ago

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Click the link in my bio to grab your FREE MACRO/CALORIE CALCULATOR!🍏☝🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀
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HOW TO BUILD follow @workout_health_9 for daily fitness and health content!💪🏼SAVE THIS TO REVIEW LATER!🔰Tag a friend who needs to see this!🙋🏻‍♂️⠀⠀⠀⠀⠀⠀⠀⠀
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Building muscle mass is hard. It is simplistic in the sense that you simply just got to train hard with progressive overload and a small caloric surplus, but it is a grind. Right now, I am in more of a skill building phase, but I'm about a month off a mass building phase where I went from 155lbs to 170lbs in 9 months. To build muscle mass, you need to make sure you're doing the right things that I have covered on this page multiple times, but also some things that people don't always remember. .
For example, I see people doing 10 different exercises for a single muscle in a single workout because you have to "shock the muscle". By no means is this necessary, but rather only 2 to 4 exercises per muscle group is optimal. .
Furthermore, chasing the pump and half-repping is not ideal. Though a nice pump is awesome, only chasing it is not optimal to build muscle because it typically means you're not producing enough mechanical tension. In terms of range of motion, please take the muscle through its full ROM. .
In calisthenics, the rule is it doesn't count unless you lock out and I believe this should apply for all modalities of training. Finally, focus on your form. Don't neglect it in favour of more weight. Quality of your reps matters way more than the weight in the bar especially in terms of muscular activation force production.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Content: @dancudes 
#richardsonfit #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #richardsonfitness #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #bodybuildingcom #upperbodyworkout

Click the link in my bio to grab your FREE MACRO/CALORIE CALCULATOR!🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ HOW TO BUILD follow @workout_health_9 for daily fitness and health content!🏼SAVE THIS TO REVIEW LATER!Tag a friend who needs to see this!🏻‍♂️⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Building muscle mass is hard. It is simplistic in the sense that you simply just got to train hard with progressive overload and a small caloric surplus, but it is a grind. Right now, I am in more of a skill building phase, but I'm about a month off a mass building phase where I went from 155lbs to 170lbs in 9 months. To build muscle mass, you need to make sure you're doing the right things that I have covered on this page multiple times, but also some things that people don't always remember. . For example, I see people doing 10 different exercises for a single muscle in a single workout because you have to "shock the muscle". By no means is this necessary, but rather only 2 to 4 exercises per muscle group is optimal. . Furthermore, chasing the pump and half-repping is not ideal. Though a nice pump is awesome, only chasing it is not optimal to build muscle because it typically means you're not producing enough mechanical tension. In terms of range of motion, please take the muscle through its full ROM. . In calisthenics, the rule is it doesn't count unless you lock out and I believe this should apply for all modalities of training. Finally, focus on your form. Don't neglect it in favour of more weight. Quality of your reps matters way more than the weight in the bar especially in terms of muscular activation force production.⠀⠀⠀⠀⠀⠀⠀⠀⠀ . Content: @dancudes #richardsonfit #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #richardsonfitness #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #bodybuildingcom #upperbodyworkout - 8 hours ago

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Because @quadkingrich didn’t approve of the last one... Must be the quads🤷🏽‍♀️ Or just that jaw structure🤔 •
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#quadqueen #quadsquad #quads #glutes #teamnohammies #instafit #bodybuilding #legday #legdayeveryday #fit #fitness #fitnessaddict #gymaddict

Because @quadkingrich didn’t approve of the last one... Must be the quads🤷🏽‍♀️ Or just that jaw structure🤔 • • • • • • • • • • #quadqueen #quadsquad #quads #glutes #teamnohammies #instafit #bodybuilding #legday #legdayeveryday #fit #fitness #fitnessaddict #gymaddict - 8 hours ago

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Guess those calves!! Don’t skip leg day kids...when in action these pistons look like the internal organs of a grand piano, it’s gnarly. . 📷 @dylandaviesphoto aka @shredordead .
#specializedbikes #lostboyscrit #gotitatsteed #kempconstruction #asics #louisgarneau #critlifestyle #critlife #cycling #criterium #bestbikekit #bestbike #allezsprint #allezsprintdisc #critlife #flatandfast #fullgas #ripthelegsoff #fullsend #sendbeers #fastaz #vetsride #trainhardracehard #wheresdan #wheresdan #critmonth #legdayeveryday #racelegs

Guess those calves!! Don’t skip leg day kids...when in action these pistons look like the internal organs of a grand piano, it’s gnarly. . @dylandaviesphoto aka @shredordead . #specializedbikes #lostboyscrit #gotitatsteed #kempconstruction #asics #louisgarneau #critlifestyle #critlife #cycling #criterium #bestbikekit #bestbike #allezsprint #allezsprintdisc #critlife #flatandfast #fullgas #ripthelegsoff #fullsend #sendbeers #fastaz #vetsride #trainhardracehard #wheresdan #wheresdan #critmonth #legdayeveryday #racelegs - 8 hours ago

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Stay resilient my friends 🤘🏼🤙🏼
🔴
Goodnight 💤 ⚪️
🔵
#deadlifts #beardlife #freedombeard #smile #selfie #tattedmilitary #hecandoboth #fitness #fitlife #growthmindset #recovery #abs #focus #militarymuscle #fitfim #merica #wedothework #gains #quadzilla #legday #itsalifestyle #tatted #tattedvet #vet #motivation #focus #dedication #legdayeveryday #hardestworker

. Stay resilient my friends 🤘🏼🤙🏼 Goodnight #deadlifts #beardlife #freedombeard #smile #selfie #tattedmilitary #hecandoboth #fitness #fitlife #growthmindset #recovery #abs #focus #militarymuscle #fitfim #merica #wedothework #gains #quadzilla #legday #itsalifestyle #tatted #tattedvet #vet #motivation #focus #dedication #legdayeveryday #hardestworker - 9 hours ago

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Week 4 here I coooome. Started the week off with some light squat. Body felt good today for once LOL this weight actually felt pretty light although the video looked like I was struggling. I can feel them PR sooooon 😤 Im just gonna keep slaying them volume week by week. Need to catch up with these young blood hitting higher numbers.
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Bodyweight: 64kg/140lbs
📍Top Set:
156kg/345lbs 2x3
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#64kg #smalllifter #believeinyourself#legday #legdayeveryday #legs #squat #skwats #powerliftinglife #alwaysgrinding #cantstopwontstop #justdoit #gymrat #hardworkbeatstalent #hybridlifter #powerlifter #grind #justlift #powerlifting #staystrong #mindoverbody #dominate #getbetter #mindset #strong #discipline #strongfam

Week 4 here I coooome. Started the week off with some light squat. Body felt good today for once LOL this weight actually felt pretty light although the video looked like I was struggling. I can feel them PR sooooon Im just gonna keep slaying them volume week by week. Need to catch up with these young blood hitting higher numbers. - Bodyweight: 64kg/140lbs Top Set: 156kg/345lbs 2x3 - #64kg #smalllifter #believeinyourself #legday #legdayeveryday #legs #squat #skwats #powerliftinglife #alwaysgrinding #cantstopwontstop #justdoit #gymrat #hardworkbeatstalent #hybridlifter #powerlifter #grind #justlift #powerlifting #staystrong #mindoverbody #dominate #getbetter #mindset #strong #discipline #strongfam - 9 hours ago

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#Repost @topgymtips
• • • • •
If you are doing a push/pull/legs split, you really have lots of options to choose from when it comes to your exercises. Here's a great list of exercise options you can do for each day. Here's how you can set it all up to make the perfect PPL routine for yourself:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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First, pick 2-3 exercises per body part for each of the push, pull and leg days. Make sure they're exercises you enjoy. Next, make sure you have 1 strength day and 1 hypertrophy day for each section for the week. For strength, focus on using the 1-8 rep range, and the 6-15 rep range for hypertrophy. The exercises don't need to be the same for strength and hypertrophy, but some can be the same if you like. Here's an example:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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LEGS (STRENGTH DAY): Squat: 4 Sets, 3-5 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀
Deadlift: 4 Sets, 3-5 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀
Lunges: 4 Sets, 6-8 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀
Hamstring Curls: 4 Sets, 6-8 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀
Standing Calf Raises: 4 Sets, 6-8 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀
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LEGS (HYPERTROPHY DAY)⠀⠀⠀⠀⠀⠀⠀⠀⠀
Leg Press: 3 Sets, 10-12 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀
Leg Extensions: 4 Sets, 12-15 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀
Romanian Deadlift: 4 Sets, 10-12 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀
Seated Calf Raises: 5 Sets, 12-15 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Again, this is just an example, you don't have to do these leg days exact, it's just supposed to give you an idea.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Once you have determined those things for each push, pull and leg day, you'll be all set!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What is your favorite exercise on this list? Let me know in the comments!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#topgymtips #musclefitness #coreworkouts #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #workoutroutine #gymlifestyle #fitness #fitnesstips #weightlosstransformation #fatloss  #lowerbodyworkout #fitnesstransformation #upperbodyworkout

#Repost @topgymtips • • • • • If you are doing a push/pull/legs split, you really have lots of options to choose from when it comes to your exercises. Here's a great list of exercise options you can do for each day. Here's how you can set it all up to make the perfect PPL routine for yourself:⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ First, pick 2-3 exercises per body part for each of the push, pull and leg days. Make sure they're exercises you enjoy. Next, make sure you have 1 strength day and 1 hypertrophy day for each section for the week. For strength, focus on using the 1-8 rep range, and the 6-15 rep range for hypertrophy. The exercises don't need to be the same for strength and hypertrophy, but some can be the same if you like. Here's an example:⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ LEGS (STRENGTH DAY): Squat: 4 Sets, 3-5 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀ Deadlift: 4 Sets, 3-5 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀ Lunges: 4 Sets, 6-8 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀ Hamstring Curls: 4 Sets, 6-8 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀ Standing Calf Raises: 4 Sets, 6-8 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ LEGS (HYPERTROPHY DAY)⠀⠀⠀⠀⠀⠀⠀⠀⠀ Leg Press: 3 Sets, 10-12 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀ Leg Extensions: 4 Sets, 12-15 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀ Romanian Deadlift: 4 Sets, 10-12 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀ Seated Calf Raises: 5 Sets, 12-15 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Again, this is just an example, you don't have to do these leg days exact, it's just supposed to give you an idea.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Once you have determined those things for each push, pull and leg day, you'll be all set!⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ What is your favorite exercise on this list? Let me know in the comments!⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ #topgymtips #musclefitness #coreworkouts #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #workoutroutine #gymlifestyle #fitness #fitnesstips #weightlosstransformation #fatloss #lowerbodyworkout #fitnesstransformation #upperbodyworkout - 9 hours ago

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Some hiit stuff from tonight! This was the second part of my workout! I’ll post the rest tmr! Stay tuned lol
#hipthrusts #absworkout #legraises #wallrun #jumpinglunges #hiitworkouts #koplifetime #bootyworkout #legdayeveryday

Some hiit stuff from tonight! This was the second part of my workout! I’ll post the rest tmr! Stay tuned lol #hipthrusts #absworkout #legraises #wallrun #jumpinglunges #hiitworkouts #koplifetime #bootyworkout #legdayeveryday - 9 hours ago

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https://www.youtube.com/c/WayneGichieGICHI3
Http://waynegichie.com

https://www.youtube.com/c/WayneGichieGICHI3 Http://waynegichie.com - 10 hours ago

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Literally doing any and everything to make my legs grow. This was the very end of our workout. My legs were so fried but I just wanted to feel that pain that tells you “You’re growing”
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#LegDay #LegDayEveryDay #Squat #Quads #Bodybuilding #Bodybuilder #Gains #Gainz #Fitness #Motivation #Gym #NeverGiveUp #NeverQuit #SoberAF #PushThroughThePain

Literally doing any and everything to make my legs grow. This was the very end of our workout. My legs were so fried but I just wanted to feel that pain that tells you “You’re growing” • #LegDay #LegDayEveryDay #Squat #Quads #Bodybuilding #Bodybuilder #Gains #Gainz #Fitness #Motivation #Gym #NeverGiveUp #NeverQuit #SoberAF #PushThroughThePain - 10 hours ago

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workouts that clear your mind >>> 🙌🏼 .
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#fitgirlsofig #24hourfitness #gainsville #legdayeveryday #bootypump #gymlife #gymmotivation #motivationmonday #girlswholift #girlswhosquat #girlswhoworkout #momswholift #momswhoworkout #fitlatina #fitgirlsofig #fitmomsofig #fitmomlife #legdayworkout #legworkout #bootygainz

workouts that clear your mind >>> 🏼 . • • #fitgirlsofig #24hourfitness #gainsville #legdayeveryday #bootypump #gymlife #gymmotivation #motivationmonday #girlswholift #girlswhosquat #girlswhoworkout #momswholift #momswhoworkout #fitlatina #fitgirlsofig #fitmomsofig #fitmomlife #legdayworkout #legworkout #bootygainz - 10 hours ago

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I’ve gotten into the habit of making him carry me around on him back 😂😂 #carryme #nowalking #legdayeveryday #bigsur #california #carmel #mondaymotivation #monteray

I’ve gotten into the habit of making him carry me around on him back #carryme #nowalking #legdayeveryday #bigsur #california #carmel #mondaymotivation #monteray - 10 hours ago

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Did this ride on 6/15 and crushed it!!! Posted my 2nd ride(262kj) and then my 3rd ride(280kj) after two months. Busted a 18kj improvement on my fitness test!!! FYI streaming #rainbowsixsiege #r6siege over on Twitch.tv/highvoltage_1. Come watch some #potatoaim !!!
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#twitch #twichstreamer #follow #followtrain #onepeloton #legday #legdayeveryday #healthy #gettingstronger #ubisoft

Did this ride on 6/15 and crushed it!!! Posted my 2nd ride(262kj) and then my 3rd ride(280kj) after two months. Busted a 18kj improvement on my fitness test!!! FYI streaming #rainbowsixsiege #r6siege over on Twitch.tv/highvoltage_1. Come watch some #potatoaim !!! - - - - #twitch #twichstreamer #follow #followtrain #onepeloton #legday #legdayeveryday #healthy #gettingstronger #ubisoft - 10 hours ago

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Do I take days off? No way No way! #futuristic #legdayeveryday

Do I take days off? No way No way! #futuristic #legdayeveryday - 11 hours ago

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@thepiratekinggus has me laying off the quad exercises til my hammies and glutes catch up🙈 Feeling lean while enjoying my carbs!
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#legday #legdayeveryday #quads #quadsquad #quadqeen #teamnohammies #squats #shesquats #shelifts #girlswholift #fitchick #fitgirl #fitwomen #strongwomen #bodybuilding #instafit #fit #fitness #fitfam #fitlife #gymlife #gymrat #gym #workout #train #training #cutting #weightloss #weightlossjourney

@thepiratekinggus has me laying off the quad exercises til my hammies and glutes catch up Feeling lean while enjoying my carbs! • • • • • • • • • • #legday #legdayeveryday #quads #quadsquad #quadqeen #teamnohammies #squats #shesquats #shelifts #girlswholift #fitchick #fitgirl #fitwomen #strongwomen #bodybuilding #instafit #fit #fitness #fitfam #fitlife #gymlife #gymrat #gym #workout #train #training #cutting #weightloss #weightlossjourney - 11 hours ago

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Ayooooo LEGS n BUNZ on this fineeeee Monday!

Been dealing with some pretty intense health issues lately, which has affected my energy levels and strength for workouts 😔, but I’m trying to push through and stay positive!
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💦barbell hip thrusts
💦single leg DB deads
💦single leg DB bench squats
💦overhead plate alternating lunges
💦reverse hack squatsies
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My physical therapy clinical rotation is going SO well so far! I absolutely love spending my days helping people alleviate pain and increase their functional mobility 🥰 Definitely picked the right career choice and can’t wait until I earn that doctorate!

WHO’S READY FOR A BOMB AF WEEK?!

Ayooooo LEGS n BUNZ on this fineeeee Monday! Been dealing with some pretty intense health issues lately, which has affected my energy levels and strength for workouts , but I’m trying to push through and stay positive! . barbell hip thrusts single leg DB deads single leg DB bench squats overhead plate alternating lunges reverse hack squatsies . My physical therapy clinical rotation is going SO well so far! I absolutely love spending my days helping people alleviate pain and increase their functional mobility 🥰 Definitely picked the right career choice and can’t wait until I earn that doctorate! WHO’S READY FOR A BOMB AF WEEK?! - 11 hours ago

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#motivationmonday myself when I took my hard earned strength for granted! I definitely needed that ten weeks off.. but coming back it’s a huge eye opener of how hard I worked for it!! __

Ready to come back stronger!! Time to really grow these legs!! 🤙🏼 #backto #legdayeveryday

#motivationmonday myself when I took my hard earned strength for granted! I definitely needed that ten weeks off.. but coming back it’s a huge eye opener of how hard I worked for it!! __ Ready to come back stronger!! Time to really grow these legs!! 🤙🏼 #backto #legdayeveryday - 11 hours ago

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When she figured out I was taking pictures, we started practicing karatayyyy!!! It was rest day for me so I just did hiit and played around lol. 
#hiya #fitcouple #karatay #norestdays #stayd1 #hiitworkout #legdayeveryday #fitness @brandisaul21

When she figured out I was taking pictures, we started practicing karatayyyy!!! It was rest day for me so I just did hiit and played around lol. #hiya #fitcouple #karatay #norestdays #stayd1 #hiitworkout #legdayeveryday #fitness @brandisaul21 - 11 hours ago

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Going hard for better results, playtime is over...

Going hard for better results, playtime is over... - 11 hours ago

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YOU GUYS! I just got home to see that my @balanceathletica kingdom 2.0 leggings came and I couldn’t wait! And HOLY COW they fit amazing, they feel amazing and I’m so in love 💕💕💕 Now that my neck is better I am ready to get back to work in these guys 🤙🏼💪🏼 #balanceathletica #kingdom2.0 #emergencymedicine #gymtime #cheetah #snakeskin #leggings #onpoint #socomfy #gains #legdayeveryday

YOU GUYS! I just got home to see that my @balanceathletica kingdom 2.0 leggings came and I couldn’t wait! And HOLY COW they fit amazing, they feel amazing and I’m so in love Now that my neck is better I am ready to get back to work in these guys 🤙🏼🏼 #balanceathletica #kingdom2 .0 #emergencymedicine #gymtime #cheetah #snakeskin #leggings #onpoint #socomfy #gains #legdayeveryday - 12 hours ago

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@treinoninja .
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Esse é para destruir o quadríceps. O famoso Drop Set. .

Esse exercício você poderá iniciar o treino de membros inferiores ou para arrepiar de vez, finalize com esse Drop. .

Com certeza vai ficar em chamas 🔥🔥🔥. Sempre atento na postura, porque quando chegar o momento das 10 repetições, vou dizer.  LASCOU TUDO. 😄😄. .

Deixe cuidar de você, entre no site treinoninja.com e faça a sua inscrição. .

Ofereço Treino Personalizado com Sugestão Alimentar e Dicas de Suplementos. .

Em minha plataforma tenho um contado exclusivo direto com você. .

Todo ls vídeos de exercícios, são através de vídeo explicativo, passo a passo de como executar o movimento. . .

#treinoninja #legday #fitness #legdayworkout #fitnessmotivation #workout #gym #legdayproblems #fitfam #legdaymotivation #squats #legdaydone #legdays #legdayeveryday #motivation #legdaytoday #legdayfeels #gymlife #legdayisthebestday #legdaygains #fit #legdaymeme #legdayagain #legdaybestday #legdaybaby #girlswholift #legs #gains #legdaymonday #fitspo

@treinoninja . . . Esse é para destruir o quadríceps. O famoso Drop Set. . Esse exercício você poderá iniciar o treino de membros inferiores ou para arrepiar de vez, finalize com esse Drop. . Com certeza vai ficar em chamas . Sempre atento na postura, porque quando chegar o momento das 10 repetições, vou dizer. LASCOU TUDO. . . Deixe cuidar de você, entre no site treinoninja.com e faça a sua inscrição. . Ofereço Treino Personalizado com Sugestão Alimentar e Dicas de Suplementos. . Em minha plataforma tenho um contado exclusivo direto com você. . Todo ls vídeos de exercícios, são através de vídeo explicativo, passo a passo de como executar o movimento. . . #treinoninja #legday #fitness #legdayworkout #fitnessmotivation #workout #gym #legdayproblems #fitfam #legdaymotivation #squats #legdaydone #legdays #legdayeveryday #motivation #legdaytoday #legdayfeels #gymlife #legdayisthebestday #legdaygains #fit #legdaymeme #legdayagain #legdaybestday #legdaybaby #girlswholift #legs #gains #legdaymonday #fitspo - 12 hours ago

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BREAK YOUR MUSCLE GAIN PLATEAU by @theskinnysurvivor 💥⠀⠀⠀⠀⠀⠀⠀⠀⠀
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FOLLOW @gym_.helpfor more amazing content like this!⠀⠀⠀⠀⠀⠀⠀⠀⠀
ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you haven't seen muscle gain in a while chances are you need to switch something up.⠀⠀⠀⠀⠀⠀⠀⠀⠀
ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Remember to get something different you need to do something different.⠀⠀⠀⠀⠀⠀⠀⠀⠀
ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you aren't changing its because what you are doing simply doesn't work anymore.⠀⠀⠀⠀⠀⠀⠀⠀⠀
ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Try adding an extra set..⠀⠀⠀⠀⠀⠀⠀⠀⠀
ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Try adding an extra meal..⠀⠀⠀⠀⠀⠀⠀⠀⠀
ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Try doing an extra rep..⠀⠀⠀⠀⠀⠀⠀⠀⠀
ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Try adding an extra exercise..⠀⠀⠀⠀⠀⠀⠀⠀⠀
ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Try adding an extra 10 pounds to all your lifts..⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Try getting an hour or two more sleep..⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Change things up to start changing your muscle gains!🔥⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you know someone who could use this send them here! ⤵️⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#topgymtips #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #proudbutneversatisfied #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #bodybuildingcom #upperbodyworkout

BREAK YOUR MUSCLE GAIN PLATEAU by @theskinnysurvivor ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ FOLLOW @gym_.helpfor more amazing content like this!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you haven't seen muscle gain in a while chances are you need to switch something up.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Remember to get something different you need to do something different.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you aren't changing its because what you are doing simply doesn't work anymore.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Try adding an extra set..⠀⠀⠀⠀⠀⠀⠀⠀⠀ ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Try adding an extra meal..⠀⠀⠀⠀⠀⠀⠀⠀⠀ ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Try doing an extra rep..⠀⠀⠀⠀⠀⠀⠀⠀⠀ ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Try adding an extra exercise..⠀⠀⠀⠀⠀⠀⠀⠀⠀ ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Try adding an extra 10 pounds to all your lifts..⠀⠀⠀⠀⠀⠀⠀⠀⠀ ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Try getting an hour or two more sleep..⠀⠀⠀⠀⠀⠀⠀⠀⠀ ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Change things up to start changing your muscle gains!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you know someone who could use this send them here! ️⠀⠀⠀⠀⠀⠀⠀⠀⠀ ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #topgymtips #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #proudbutneversatisfied #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #bodybuildingcom #upperbodyworkout - 12 hours ago

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Reposted from @topgymtips - ⭕️GROWING A LOWER CHEST⭕️ by @jcarpfitness⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Follow @jcarpfitness for more amazing content like this!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you’re like me, growing the lower portion of your chest can be quite challenging. Just doing the standard bench press and push-ups won’t cut it.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Here are 6 exercises that has worked really well for me as it pertains to lower chest growth.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Hope that helps 💪🏽⠀⠀⠀⠀⠀⠀⠀⠀⠀
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.⠀⠀⠀⠀⠀⠀⠀⠀⠀ #topgymtips #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #proudbutneversatisfied #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #bodybuildingcom #upperbodyworkout

Reposted from @topgymtips - ️GROWING A LOWER CHEST️ by @jcarpfitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Follow @jcarpfitness for more amazing content like this!⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you’re like me, growing the lower portion of your chest can be quite challenging. Just doing the standard bench press and push-ups won’t cut it.⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Here are 6 exercises that has worked really well for me as it pertains to lower chest growth.⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Hope that helps 🏽⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ #topgymtips #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #proudbutneversatisfied #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #bodybuildingcom #upperbodyworkout - 12 hours ago

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HOW TO INCREASE TESTOSTERONE LEVELS NATURALLY by @JmaxFitness⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Testosterone is at the core of who you are as a man.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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A lot of us don’t want to have to resort to taking drugs, or test boosters. Instead, you can increase it naturally thanks to the advice of my man @chadhowse⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Lift heavy and explosively! Your workouts should be centered around heavier lifts and bigger muscle groups. Things like squats, deadlifts, Olympic lifts, and plyometrics will all give you a surge of testosterone.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Sleep at least 8 hours per night. It’s one of the most anabolic things you can do for your body. One study by Penev et al. found that men who slept for ~4 hours had an average of 200-300 ng/dL testosterone levels in serum. Guys who slept for ~8 hours had levels closer to 500-700 ng/dL.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Have sex! Studies show massive increases in testosterone in men when they’re having sex, or on nights where they know sex is going to occur. So have lots of it. Get off porn and have some damn sex with your lady! Anakin did this with Padme and look how that worked out!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you or someone you know would be interested in this, then send them here.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#topgymtips #musclefitness #coreworkouts #iifym#armworkout #musclebuilding #naturalbodybuilding#journeytofit #legdayeveryday #fitsagram #workoutroutine#fitnessmodel #flexibledieting #gymlifestyle#proudbutneversatisfied #irishfitfam #gymbeast#weightlosstransformation #fatloss #bodybuildinglifestyle#highprotein #nutritionplan #lowerbodyworkout#bodybuilder #fitnation #musclemass #healthyeatingideas#fitnesstransformation #bodybuildingcom#upperbodyworkout

.⠀⠀⠀⠀⠀⠀⠀⠀⠀ HOW TO INCREASE TESTOSTERONE LEVELS NATURALLY by @JmaxFitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Testosterone is at the core of who you are as a man.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ A lot of us don’t want to have to resort to taking drugs, or test boosters. Instead, you can increase it naturally thanks to the advice of my man @chadhowse ⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Lift heavy and explosively! Your workouts should be centered around heavier lifts and bigger muscle groups. Things like squats, deadlifts, Olympic lifts, and plyometrics will all give you a surge of testosterone.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Sleep at least 8 hours per night. It’s one of the most anabolic things you can do for your body. One study by Penev et al. found that men who slept for ~4 hours had an average of 200-300 ng/dL testosterone levels in serum. Guys who slept for ~8 hours had levels closer to 500-700 ng/dL.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Have sex! Studies show massive increases in testosterone in men when they’re having sex, or on nights where they know sex is going to occur. So have lots of it. Get off porn and have some damn sex with your lady! Anakin did this with Padme and look how that worked out!⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you or someone you know would be interested in this, then send them here.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ #topgymtips  #musclefitness  #coreworkouts  #iifym #armworkout  #musclebuilding  #naturalbodybuilding #journeytofit  #legdayeveryday  #fitsagram  #workoutroutine #fitnessmodel  #flexibledieting  #gymlifestyle #proudbutneversatisfied  #irishfitfam  #gymbeast #weightlosstransformation  #fatloss  #bodybuildinglifestyle #highprotein  #nutritionplan  #lowerbodyworkout #bodybuilder  #fitnation  #musclemass  #healthyeatingideas #fitnesstransformation  #bodybuildingcom #upperbodyworkout - 12 hours ago

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After a bunch of sets at 185/205/225 I tossed some wraps on for 245. Hit 3x245 before this set but didn’t record 🤦🏼‍♀️🤦🏼‍♀️ then failed 3rd rep, did 2 more sets of 2 then did 225 for 8. Then alllllll the accessory work... just striving for tree trunks and a place to sit a cup back there 😂🤷🏼‍♀️🤞🏼 •
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#fitchicks #fitwomen #fitwomencook #igfitness #bikinibod #fitmomsofig #womenwithmuscle #bodybuilding #bodybuildingwomen #powerfulwomen #bikiniprep #teamctn #ctnspartan #militarymuscle #strongwomen #quadzilla #grindtime #legdayeveryday #compprep #npcbikini #npcbikiniprep #liftheavyshit #5starnutritionusa #whitemanafb #iifymgirls #flexibledieting #fitmilitarywomen #livingmybestlife

After a bunch of sets at 185/205/225 I tossed some wraps on for 245. Hit 3x245 before this set but didn’t record 🤦🏼‍♀️🤦🏼‍♀️ then failed 3rd rep, did 2 more sets of 2 then did 225 for 8. Then alllllll the accessory work... just striving for tree trunks and a place to sit a cup back there 🤷🏼‍♀️🤞🏼 • • • #fitchicks #fitwomen #fitwomencook #igfitness #bikinibod #fitmomsofig #womenwithmuscle #bodybuilding #bodybuildingwomen #powerfulwomen #bikiniprep #teamctn #ctnspartan #militarymuscle #strongwomen #quadzilla #grindtime #legdayeveryday #compprep #npcbikini #npcbikiniprep #liftheavyshit #5starnutritionusa #whitemanafb #iifymgirls #flexibledieting #fitmilitarywomen #livingmybestlife - 13 hours ago

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Atlas stones today. Went WAY better than last week. Last week I was having trouble with the 146 for singles, but this week I was able to move the 205..206(?) stone for sets of 5. They weren't pretty, but I don't think they ever are. 
SSB box squats, leg press, reverse hypers, and core work followed. 
@allenpilley for programming
@ctxfitnessorlando for the greatest gym around

#startingstrongman #strongman #strong #stones #atlasstones #legday #legdayeveryday #ctxbarbellclub #ctx #ctxfitnessorlando #firestrong #power

Atlas stones today. Went WAY better than last week. Last week I was having trouble with the 146 for singles, but this week I was able to move the 205..206(?) stone for sets of 5. They weren't pretty, but I don't think they ever are. SSB box squats, leg press, reverse hypers, and core work followed. @allenpilley for programming @ctxfitnessorlando for the greatest gym around #startingstrongman #strongman #strong #stones #atlasstones #legday #legdayeveryday #ctxbarbellclub #ctx #ctxfitnessorlando #firestrong #power - 13 hours ago

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👊💥👊 #legday 🏋️🦵🏋️ ☑️ Listo! 💪💪💪 #healthylifestyle #gimnasio #gimnasios #gimnasioschile #gimnasiosportlife #healthybodygymc3 #chilegram_ #chilegym #gymchile #gymmotivation #gymeverywhere #legdayeveryday #legdayworkout #legs #yoentrenoconpesaschile #entrenamiento  #entrenopierna #concepcionchile🇨🇱 #gymtime #gyminspiration #gymhealth #gyms #gymlifestyle #gymlife #chiledeportes #deportechile #deportesconcepcion

#legday 🏋️🦵🏋️ ️ Listo! #healthylifestyle #gimnasio #gimnasios #gimnasioschile #gimnasiosportlife #healthybodygymc3 #chilegram_ #chilegym #gymchile #gymmotivation #gymeverywhere #legdayeveryday #legdayworkout #legs #yoentrenoconpesaschile #entrenamiento #entrenopierna #concepcionchile 🇨🇱 #gymtime #gyminspiration #gymhealth #gyms #gymlifestyle #gymlife #chiledeportes #deportechile #deportesconcepcion - 13 hours ago

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Getting stronger and stronger everyday 💪🏼
It’s been 11 months since I’ve been in the hospital and the doctors told me “don’t lift any weights with your upper body and don’t overdo it with cardio. You don’t want your heart rate up too high.” 🤨
I was really not okay with that. I wanted to lift heavy, run, do whatever I was doing without any risks. But things sort of changed. I had to basically take 2 months off from lifting until my blood clot went away. I was on blood thinners so I couldn’t lift heavy or I was at a risk of bleeding through my muscle. I honestly didn’t think I’d be lifting again and I thought this whole fitness thing was taken away from me.
I have been working out consistently and getting back into it for a little bit now and I’ve been seeing results.
No, the doctor did not clear me to do anything. I didn’t ask them. No, I’m not on blood thinner anymore. Yes, I do have a pinched subclavian vein. It’s been almost a year and I know the signs to look for and the moment I can get it fixed, I will. But for now, it’s not an excuse to stop working out. I haven’t lifted shoulders or chest or arms in 11 months. But my squats and deadlifts are getting pretty damn good 😁💪🏼 #pagetschroettersyndrome #backontrack #vasafitness #firebirdnutrition

Getting stronger and stronger everyday 🏼 It’s been 11 months since I’ve been in the hospital and the doctors told me “don’t lift any weights with your upper body and don’t overdo it with cardio. You don’t want your heart rate up too high.” 🤨 I was really not okay with that. I wanted to lift heavy, run, do whatever I was doing without any risks. But things sort of changed. I had to basically take 2 months off from lifting until my blood clot went away. I was on blood thinners so I couldn’t lift heavy or I was at a risk of bleeding through my muscle. I honestly didn’t think I’d be lifting again and I thought this whole fitness thing was taken away from me. I have been working out consistently and getting back into it for a little bit now and I’ve been seeing results. No, the doctor did not clear me to do anything. I didn’t ask them. No, I’m not on blood thinner anymore. Yes, I do have a pinched subclavian vein. It’s been almost a year and I know the signs to look for and the moment I can get it fixed, I will. But for now, it’s not an excuse to stop working out. I haven’t lifted shoulders or chest or arms in 11 months. But my squats and deadlifts are getting pretty damn good 🏼 #pagetschroettersyndrome #backontrack #vasafitness #firebirdnutrition - 13 hours ago

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#PR de #BackSquat hoje no @altocrossfit :
160 kg x 1 rep  #CoachAndreiBritto #EatCleanTrainDirty #CrossFit #Strength 
#SoreTodayStrongTomorrow #QuemNãoMorreNãoVêDeus #OnlyTheStrongSurvive #LiveLoveLift #EatTrainSleepRepeat #ForgingEliteFitness #YouAgainstYou #FitHappens #LegDayEveryday #4EverStrong #BendingBars #StrongerThanYesterday #NeverGiveUp #SeEuDesmaiarAnotaMeuTempo #FittestOnEarth #ConstantlyVariedHighIntensityFuncionalMovement
 #metcon #treino #fitness #strength #stamina #power #speed #endurance #PersonalTraining

#PR de #BackSquat hoje no @altocrossfit : 160 kg x 1 rep #CoachAndreiBritto #EatCleanTrainDirty #CrossFit #Strength #SoreTodayStrongTomorrow #QuemNãoMorreNãoVêDeus #OnlyTheStrongSurvive #LiveLoveLift #EatTrainSleepRepeat #ForgingEliteFitness #YouAgainstYou #FitHappens #LegDayEveryday #4EverStrong #BendingBars #StrongerThanYesterday #NeverGiveUp #SeEuDesmaiarAnotaMeuTempo #FittestOnEarth #ConstantlyVariedHighIntensityFuncionalMovement #metcon #treino #fitness #strength #stamina #power #speed #endurance #PersonalTraining - 13 hours ago

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Okay, If I’m Being 100% Honest.. I Never Had An Issue w/Having A “Big Booty” Bc It Was In My Genes (At least that’s what I thought until it disappeared 😂), Thus Causing Me To Be Heart Broken (lmao not really), However I Decided To Create A Booty Building Program & Test It On Myself (& It Worked)

Since Many Of You Have Asked About It & How Did I Do It, While Keeping My Stomach Flat.. I Have Decided To Release It To Those Who Are Interested (DM or Email Me For More Info) 
The program includes 8 Weeks of workouts w/ 3 Lower Body Days (1 Glute Focused) + UpperBody Day & Little To No Cardio (Most Of the cardio is HIIT) 
#mondaymotivation #womenwholift #bootygains #squats #personaltrainer #deadlift #gains #legday #legdayeveryday #fitnessmotivation #fitnesstransformation #weightlifting #weightlosstransformation *i do not own the rights to this song* 🙄

Okay, If I’m Being 100% Honest.. I Never Had An Issue w/Having A “Big Booty” Bc It Was In My Genes (At least that’s what I thought until it disappeared ), Thus Causing Me To Be Heart Broken (lmao not really), However I Decided To Create A Booty Building Program & Test It On Myself (& It Worked) Since Many Of You Have Asked About It & How Did I Do It, While Keeping My Stomach Flat.. I Have Decided To Release It To Those Who Are Interested (DM or Email Me For More Info) The program includes 8 Weeks of workouts w/ 3 Lower Body Days (1 Glute Focused) + UpperBody Day & Little To No Cardio (Most Of the cardio is HIIT) #mondaymotivation #womenwholift #bootygains #squats #personaltrainer #deadlift #gains #legday #legdayeveryday #fitnessmotivation #fitnesstransformation #weightlifting #weightlosstransformation *i do not own the rights to this song* 🙄 - 13 hours ago

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Gotta love that new gym smell 🥵 #fnxfam #fnxfitambassador #fnx_fit #actawearambassador #summer19 #fitness #motivation #legs #legday #legdayeveryday #haysks #kansas #toomanyhastags #munschfitness

Gotta love that new gym smell 🥵 #fnxfam #fnxfitambassador #fnx_fit #actawearambassador #summer19 #fitness #motivation #legs #legday #legdayeveryday #haysks #kansas #toomanyhastags #munschfitness - 14 hours ago

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I think someone hit my guns with a shrink ray🧐 Not sure if I owned leg day today or it owned me, but I got it done☠️
#legdayeveryday #sweatitout #skinnystrong #gymselfie #tmnt #momswholift #girlswholift #liftheavy #RIPtomyquads #workout #fitness #disciplinenotmotivation

I think someone hit my guns with a shrink ray🧐 Not sure if I owned leg day today or it owned me, but I got it done☠️ #legdayeveryday #sweatitout #skinnystrong #gymselfie #tmnt #momswholift #girlswholift #liftheavy #RIPtomyquads #workout #fitness #disciplinenotmotivation - 14 hours ago

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👊💥👊 #legday 🏋️🦵🏋️ ☑️ Listo! 💪💪💪 #gimnasio #gimnasioschile #gimnasiosportlife #healthybodygymc3 #chilegram_ #chilegym #gymchile #gymmotivation #gymeverywhere #legdayeveryday #legdayworkout #yoentrenoconpesaschile #concepcionchile🇨🇱 #gymtime #gyminspiration #gymhealth #gyms #gymlifestyle #gymlife #chiledeportes #deportechile #deportesconcepcion #educacaofisica #cienciasdeldeporte #sportscience

#legday 🏋️🦵🏋️ ️ Listo! #gimnasio #gimnasioschile #gimnasiosportlife #healthybodygymc3 #chilegram_ #chilegym #gymchile #gymmotivation #gymeverywhere #legdayeveryday #legdayworkout #yoentrenoconpesaschile #concepcionchile 🇨🇱 #gymtime #gyminspiration #gymhealth #gyms #gymlifestyle #gymlife #chiledeportes #deportechile #deportesconcepcion #educacaofisica #cienciasdeldeporte #sportscience - 17 hours ago

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👊💥👊 #legday 🏋️🦵🏋️ ☑️ Listo! 💪💪💪 #healthylifestyle #gimnasio #gimnasios #gimnasioschile #gimnasiosportlife #healthybodygymc3 #chilegram_ #chilegym #gymchile #gymmotivation #gymeverywhere #legdayeveryday #legdayworkout #legs #yoentrenoconpesaschile #entrenamiento  #entrenopierna #concepcionchile🇨🇱 #gymtime #gyminspiration #gymhealth #gyms #gymlifestyle #gymlife #chiledeportes #deportechile #deportesconcepcion

#legday 🏋️🦵🏋️ ️ Listo! #healthylifestyle #gimnasio #gimnasios #gimnasioschile #gimnasiosportlife #healthybodygymc3 #chilegram_ #chilegym #gymchile #gymmotivation #gymeverywhere #legdayeveryday #legdayworkout #legs #yoentrenoconpesaschile #entrenamiento #entrenopierna #concepcionchile 🇨🇱 #gymtime #gyminspiration #gymhealth #gyms #gymlifestyle #gymlife #chiledeportes #deportechile #deportesconcepcion - 17 hours ago

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👊💥👊 #legday 🏋️🦵🏋️ ☑️ Listo! 💪💪💪 #healthylifestyle #gimnasio #gimnasios #gimnasioschile #gimnasiosportlife #healthybodygymc3 #chilegram_ #chilegym #gymchile #gymmotivation #gymeverywhere #legdayeveryday #legdayworkout #legs #yoentrenoconpesaschile #entrenamiento  #entrenopierna #concepcionchile🇨🇱 #gymtime #gyminspiration #gymhealth #gyms #gymlifestyle #gymlife #chiledeportes #deportechile #deportesconcepcion

#legday 🏋️🦵🏋️ ️ Listo! #healthylifestyle #gimnasio #gimnasios #gimnasioschile #gimnasiosportlife #healthybodygymc3 #chilegram_ #chilegym #gymchile #gymmotivation #gymeverywhere #legdayeveryday #legdayworkout #legs #yoentrenoconpesaschile #entrenamiento #entrenopierna #concepcionchile 🇨🇱 #gymtime #gyminspiration #gymhealth #gyms #gymlifestyle #gymlife #chiledeportes #deportechile #deportesconcepcion - 17 hours ago

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It's a BARBELL ONLY LEG WORKOUT!🤤 okkk this demolished by legs!!
If your in a busy gym.. grab yourself a barbell and let’s get it! These are a few of my all time favourite barbell leg exercises🙌🏽
1️⃣ 3x10 split stance deadlift 
2️⃣ 3x10 split stance squat
3️⃣ 3x10 double pause sumo deadlift 
4️⃣ 3x10 lunge to curtsy lunge 
5️⃣ 3x10 double pause squat
Don’t forget to double tap to support your girl💗 Happy Monday

It's a BARBELL ONLY LEG WORKOUT!🤤 okkk this demolished by legs!! If your in a busy gym.. grab yourself a barbell and let’s get it! These are a few of my all time favourite barbell leg exercises🏽 1️⃣ 3x10 split stance deadlift 2️⃣ 3x10 split stance squat 3️⃣ 3x10 double pause sumo deadlift 4️⃣ 3x10 lunge to curtsy lunge 5️⃣ 3x10 double pause squat Don’t forget to double tap to support your girl Happy Monday - 19 hours ago

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⭐️Single LeG Press 270 Lbs⭐️
Today is LEGDAY,  I tried to add more weight on single Leg Press😁, last clip was 230lbs, this time I try 250 and then 270lbs🦵🏻🦵🏻🦵🏻....feel so greaT🕺🏻
By the way, the 🐤LeG crown stuffs is fUn? 
1.SQUAT (No Belt)
43.2kg x 10 reps 
61.4kg x 10 reps
84kg x 10 reps
102kg x 8 Reps (225lbs)
102kg x 8 Reps (225lbs)
2.SINGLE LEG PRESS
90 lbs 👉🏻Left 10 reps⚜️Right 10 
180lbs 👉🏻Left 10 reps⚜️Right 10
230lbs 👉🏻Left 10reps ⚜️Right 10reps
250lbs 👉🏻Left 8 reps ⚜️ Right 8 reps
270lbs 🐤Left 7 reps 🐤 Right 7 reps✨
3.Leg Extensions 
1 SET  105👉🏻20 reps
2 SETS  125👉🏻15 Reps 
2 SETS: 145👉🏻15 Reps 
4.Leg Curl~ 
2 SETS 90lbs 👉🏻15 Reps
1 SET 110lbs 👉🏻12 Reps
5.Calf Press Machine
3 SETS 130
🐤🐤🦵🏻🐤🐤👁🐤🐤🐤🦵🏻🐤🐤🐤⭐️🐤🐤
🐤🐤🐤😍👑🐤😍🎗🎗🐤😍🎖🎖🎖🐤🐤
🐤🐤🐤🦵🏻🐤🐤⭐️🐤🐤🐤👁🐤🐤🐤⭐️🐤
🐤🐤🦵🏻🐤🐤👁🐤🐤🐤🦵🏻🐤🐤🐤⭐️🐤🐤
#fitnessgoals #glutesworkout #squatspo #legday 
#glutework #dontskiplegday #legdayeveryday 
#gymday  #gluteworkout  #squatsfordays 
#squatting #quads #squats #fitnessgoal 
#legdayworkout  #スクワット #尻トレ 
#fitnessphysique  #workoutvideo
#fitnessfun  #深蹲  #legworkout 
#lowerbodyworkout #getripped 
#bulkingseason #legpress 
#fitnessfreaks  #尻フェチ 
#backsquat 🐤🐤🦵🏻🐤
#筋肉 🐤🐤👁🦵🏻🐤
🐤🐤🎖🐤🦵🏻🐤
🐤🎖🐤🦵🏻🐤
🎖🐤🦵🏻🐤
🐤🦵🏻🐤
🦵🏻🐤
🐤

️Single LeG Press 270 Lbs️ Today is LEGDAY, I tried to add more weight on single Leg Press, last clip was 230lbs, this time I try 250 and then 270lbs🦵🏻🦵🏻🦵🏻....feel so greaT🕺🏻 By the way, the LeG crown stuffs is fUn? 1.SQUAT (No Belt) 43.2kg x 10 reps 61.4kg x 10 reps 84kg x 10 reps 102kg x 8 Reps (225lbs) 102kg x 8 Reps (225lbs) 2.SINGLE LEG PRESS 90 lbs 🏻Left 10 reps⚜️Right 10 180lbs 🏻Left 10 reps⚜️Right 10 230lbs 🏻Left 10reps ⚜️Right 10reps 250lbs 🏻Left 8 reps ⚜️ Right 8 reps 270lbs Left 7 reps Right 7 reps 3.Leg Extensions 1 SET 105🏻20 reps 2 SETS 125🏻15 Reps 2 SETS: 145🏻15 Reps 4.Leg Curl~ 2 SETS 90lbs 🏻15 Reps 1 SET 110lbs 🏻12 Reps 5.Calf Press Machine 3 SETS 130 🦵🏻👁🦵🏻 🎗🎗🎖🎖🎖 🦵🏻👁 🦵🏻👁🦵🏻 #fitnessgoals #glutesworkout #squatspo #legday #glutework #dontskiplegday #legdayeveryday #gymday #gluteworkout #squatsfordays #squatting #quads #squats #fitnessgoal #legdayworkout #スクワット #尻トレ #fitnessphysique #workoutvideo #fitnessfun #深蹲 #legworkout #lowerbodyworkout #getripped #bulkingseason #legpress #fitnessfreaks #尻フェチ #backsquat 🦵🏻 #筋肉 👁🦵🏻 🎖🦵🏻 🎖🦵🏻 🎖🦵🏻 🦵🏻 🦵🏻 - 7 days ago

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