Saturdays are for snuggles, lots of coffee and doing absolutely nothing 😌⠀
Taking full advantage of this three day weekend by spending time doing NOTHING. Most of the time I love to keep myself busy with school and exploring the city. But some days I just like to sit and binge watch Netflix 😂 ⠀
What do you love to do on long weekends?? Also if anybody has any good Netflix recommendations I’m all ears. You can only watch Friends and New Girl so many times 😂⠀
OKAY HOPE YOU HAVE THE BEST SATURDAY EVER!!!
Completed a nasty little arm pump today😈
I did very light lateral raises with little to no shoulder pinch which was nice, I warmed up my rotator cuff which made a difference I think!
I’m going to continue to ice and rest my shoulder so it can fully heal, but I think I’m almost out of the woods:)
Y’all ain’t ready for this workout😂:
Single tricep extensions 4x12
DB lateral raises 4x15
20 DB Arnold press 8x12
15 tricep extension 8x12
20 bicep curl 8x12
DB lateral raises 8x15
Let me know if one of you crazy bastards tries this🤮😈😂
If true maximal development is your goal. I believe you need to have an analytical approach to your training.
To achieve this, you will need to track “VOLUME”, which translate into the total tonnage of your workout.
It’s important to determine VOLUME before we even begin this conversation. If we’re all gonna speak the same language it’s important to define our main variable.
So to obtain your volume you will need 3 variables. “SETS”, “REPS”, “INTENSITY”. By multiplying all 3 you can establish the total volume of a workout (SETSxREPSxINTENSITY=VOLUME). This is basically the amount of work you’ve done in a session
In order to progress you will need to strive to constantly push that number up
Never challenging your work load condemns you to always end up looking the same
Progressive Overload is the main driver of hypertrophy
You can achieve this by
Increasing the number of REPS
Increasing the number of SETS
Increasing the INTENSITY, which is the load used in a set.
Different exercises will be more appropriate to a specific variable. (e.g. Back squat would generally be preferable to progress by increasing sets or intensity, but DB lateral raises would be preferable to progress by increasing reps and sets.). The second picture is a display of a volume progression on the front squat over the course of 3 weeks
Of courses you might be thinking that constantly overloading week after week. Might not be cautious.
That’s when the DELOAD PRINCIPLE comes into play.
I present on the third picture a simple graph of what your structure should look like if you are systematic in your training. But I won’t get into more details (conversation for another day). This is just barely scratching the surface on the Volume Progression Principle, but hopefully it clarifies a thing or two or at least opens a conversation. Cheers!
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Jonge op die linkerbaan, heeft een nieuwe baan 💪🏻💯. Vandaag eerste werkdag gehad in de sportschool. Voor de mensen die zich nog afvroegen wat de gaafste gym is in de regio Alkmaar ..... Think twice 🙈
Voor de mensen die zich afvroegen of m'n bed daar al niet stond .... think twice 😛🙈
30 10081 day ago
Hola desde 🇪🇸 Madrid 🇪🇸! Gymfit on holiday
18 97410 hours ago
Melhor que as férias é a volta da rotina! Amor por musculação!
Mantenha a cabeça limpa e empenhada pois com foco, força e fé tudo vai dar certo! 💪🏋️♀️❤
Booty gains thanks to incorporating at least one leg exercise per training session, @atpscience prototype 8 which gave me an amazing booty pump haha, my @staxlivin leggings, these are one of my favourites plus I love the ‘v’ band on these and finally my training plan from @aliciagowans_wbffpro for my competition.