The fundamentals of muscle gain (for men AND women!) - - eat enough! You can’t under-eat or consistently fail to meet your calorie requirement and expect to gain muscle. Muscle is brand-new tissue which your body has to build. It can’t create that out of thin air. (If you are a complete noob to training this can happen but gets harder and harder) - - train hard This means lifting heavy enough, frequently enough, and with a smart approach (periodised training, variety of rep ranges, and attention to all body parts) - - recover properly You need to rest enough between training sessions, so your body can actually build new tissue. You can’t hammer the gym with no rest. That approach will backfire. - protein is important But not just that post-workout shake. To gain and support muscle tissue, you need to be getting some form of protein (protein powder/shake, or solid food) every 3-4 hours. At least 25-30g of protein. If that’s tricky for you, take some time to plan ahead and work out a strategy. Gaining muscle isn’t easy for anyone. Even the big guys who make it look easy have got these fundamentals down, day in and day out. Genetics helps, of course. But you need a strong work ethic, consistency, solid habits - and patience! - #health #gillingham #sli#slimmingworlduk #fitfam #weightwatchers #gym #train #training #healthy #medway #healthychoices #carbs #kent #slimmingworld #lifestyle #diet #leanin15 #cleaneating #eatclean #exercise #personaltrainer #rainham
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So why whole body (bro) splits? - As a lot of the more taboo subjects are often overlooked or simply ignored whole body splits became a ‘thing’. Information pertaining to training and nutrition was often gleaned from bodybuilding magazines and literature. - There was little consideration that a lot of the pro bodybuilders would be using Insulin, anabolic–androgenic steroids and other such drugs to maintain an elevated level of protein synthesis thus negating the need to train muscle groups frequently. - The training examples would often revolve around whole body splits (a muscle group per day) with an enormous amount of volume. Their recovery from these bouts also being enhanced through the use of anabolic (regenerative) steroids. - In the case of non-assisted athletes frequency therefore becomes a major factor in optimising hypertrophy and keeping protein synthesis elevated. In assisted athletes it being much less of a concern. - #training #hypertrophy #bodybuilding #steroids #anabolic #educate #protein #brotein #personaltrainer #coaches #weighttraining #phillearney #ACA
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Power mode on ✅
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– Кем Вы видите себя в нашей Компании через 5 лет? – Никем. – Вы приняты!🙄😏😉#gym#workout#lifestyle#fitnessgirl#fitnessmotivation#sportlife#lovemyjob#mood#fitnessaddict#bootybuilding#body#bodybuilding#girlwhosquat#girlwholift#goodmorning#gm#haveaniceday#sweet#beautiful#ass#traning#fitnessmodel#bikini#healtybody#personaltrainer#сушка#тренировка#доброеутро#хорошегодня
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Sometimes when life gets you down you just have to open your eyes because the remedy could be all around you. 🌍🙏⛰ . . . . . . . . . . #instagramers #ins#instagoa> #instafit #f45 #crossfit #pt<#pt #coa#coach #bri#bris #personaltrainer #brisbane #pt #coach #bris #instago #love #australia #weightloss #fatloss #bardon #bardonpt #mindfullness #mindset #happiness
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It's never an easily defeated fight with me. What archer has ever backed down or bowed down in front of a challenge? Goals are war. You set them up, you work hard, you put in determination, focus and you simply walk out as a winner. Why do anything else than dominate? #restday #goals #handstand #handstandlover #handstand365 #invertedlife #inversions #bodyweighttraining #calisthenics #calisthenicsuk #dominateyourlife #beawinner #fitforlife #sportislife #personaltrainer #strength #rawstrength #balanceandcoordination #bodycontrol #streetworkout #ukfitfam #muscles #crossfit
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Working on client's biomechanics part of Squat protocol as is related to Tendinopathy....gotta apply my brain so early in the morning😴😴😣 _____________________ Tendinopathy research to date has concentrated on the morphology and aetiology of this condition, with little focus on conservative treatment options. Although testing the efficacy of clinical intervention protocols does not identify the underlying pathomechanics, it does provide invaluable clinical information on the usefulness of these protocols. ___________________ The success of a pain based eccentric exercise programme has been demonstrated in the treatment of Achilles tendinopathy, but the effect of painful eccentric training during the rehabilitation of patellar tendinopathy is unknown. Recent studies (can't remember where i read it) have shown that squats performed on a 25° decline board target the knee extensor mechanism more specifically than the standard squat, and it has been suggested that this may be relevant in the management of patellar tendinopathy. Given these findings, a combination of squatting on a decline board and into tendon pain would theoretically provide an effective conservative treatment protocol for patellar tendinopathy. Let's see how this goes. In the meantime....let me wake up #personaltrainer #pacifit #vivagymsa #rosebank #tra#trainingtips #training #gym #life #morning
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Your life is your life
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I hate these early morning shifts...especially if I don't sleep well the night before. 😴😴😴 . . . . . . #puregym #personaltrainer #Loughborough #morningmotivation #positivethinking #ihatemornings #Leicester #leicestershire
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Deadlifts were feeling smooth today, here's my fifth and final set of 155kg for 6 reps with a belt. They definitely did not feel this smooth the past 2 weeks but glad the reps are getting lower, anything over 6 reps and I struggle 😅 Feeling confident I'll hit a PB at the end of this phase! #trusttheprocess #profitstrengthandconditioning #tryingtostaytightishard @fitnessfirstmag @fitnessfirstau
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#tra#transformation #FITNESSUNLIMITED #startyourtransformationnow #noexcuses 💪💥💦@0amandarine Hole dir jetzt dein individuelles 8 Wochen Kombipaket um nur 200€. TRAINING + ERNÄHRUNG 💚 www.fitnessunlimited/training-ernaehrung facebook.com/fitnessunlimitedaustria www.fitnessunlimited.at #teamfitnessunlimited #bod#bodygoals #nutrition #training #personaltraining #summer #personaltrainer #abs#abs #fit#fit #fitfam #potd #body #workout #transformation #fitnessgirls #girl #abs #motivation #lookgoodnaked #instafit #gymmotivation #igersvienna #fitnessmotivation #bodytransformation #bikini #fit
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Entrenamiento con TRX (pecho. Plano, Cristos y fondos). Puedes entrenar tu cuerpo de una manera diferente, obteniendo una quema calórica,tonificando y haciéndote más fuerte. Acepta el reto!! Y permíteme moldear tu cuerpo. #trx #entrenamientoensuspensión #entrenamientopersonalizado #personaltrainer #irvfit #bemorestrong #bemorefit #loseweight
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my client @ahibbsy smashing her glutes and hamstrings workout the other day, i think they're starting to pay off 🍑💪 • • • • #glutes #hamstrings #legs #legday #gym #pt #personaltrainer #fit#fit #fit #girlswholift #fitnessmotivation #dedication #clientprogress #progress #l4l #alphaomegaperformance #tra#train/a> #trainhard #workout #gymmotivation #train #bubblebutt #squats
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SLEEP AND A POSITIVE MINDSET ################ THE PROBLEM # Most of us, including me, have our phones plugged in next to our bed. It's the last thing we see before going to sleep and the first thing we wake up too. # Most of us, not including me, struggle with sleep and quality of sleep and stress. # Think about your night time routine. You lie in bed and are on your phone maybe for half a hour before going to sleep. # Usually you'll check out social media and the news. All of this is very rarely positive stuff, typically its negative and provocative stuff. # The problem with this is that even the most insignificant story can trigger an anxious and stressful response from your body. # This means your body responds by raising your blood pressure and heart rate, body temperature goes up and there is a cortisol release (stress response). # You're now going to sleep in a stressful mindset and state. # THE SOLUTION # Now, how about you leave your phone out the room, crazy I know, but stick with me. # You can still set your alarm just put it by the door and on louder so u have to get up in the morning. # Cut out all news and social media before bed and just focus on relaxing and thinking about your day. # Tell yourself that you're fucking brilliant over and over again. Tell yourself you can do anything, nothin is impossible for you. # Sooner or later this will be instilled into your mind and it'll become your automated response to problems. # This way you're going to bed in a positive and relaxed mindset, much better. # Try this for a few weeks and monitor the change. #sleep #sleepwell #positive #fitness #health #lif#lifestyle #life #routine #relax #crossfit #gym #thursday #nap #change #personaltrainer #personaltraining #liverpool
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