Looking for a new way to pump up the chesticles? Give these landline Svend Presses a go! Try and keep the weight manageable and focus on squeezing your pecs throughout the whole range of motion. I find squeezing the end of the barbell between my hands and keeping my elbows tight, help to zone in that muscle activation.
First day off in a week! Time to get my student mode on and dive into a truly evidence-based approach! It’s only been two weeks but already I am absolutely engrossed in this course! Thank you @martinnutrition and the @macnutrition team for this absolutely invaluable creation! 👏👨🎓 #MacNutritionUni
If you don’t look like this after a workout, did you even train? 🤔🐺
Circus stuff. 🤡
⚠️ CARBS AT NIGHT MYTH BUSTED ⚠️
🥔 Many people will say that eating carbs in the evening is a bad thing because sleeping makes your metabolism slow down.
🥔 Other people may say that carbs at night (or just in general...) are bad because they spike insulin and insulin stores fat.
🥔 And other people will say that carbs at night are a bad thing because their mate Bob once read an article online and even though they can’t remember exactly what it said, it totally made sense!
⚠️ LISTEN UP! Eating carbs WILL NOT MAKE YOU FAT!!! Eating carbs at night WILL NOT MAKE YOU FAT!!! Eating ANYTHING late at night WILL NOT MAKE YOU FAT!!! The only way to gain body fat is by eating too many calories in total. Full stop. End of discussion.
⚠️ People can talk all they want about insulin sensitivity and glucose tolerance and all that in depth science stuff. At the end of the day it all comes down to energy in vs energy out - AKA calories in vs calories out. You eat more than you burn? You gain weight. Operate at a (controlled) calorie deficit? You’ll lose weight.
⚠️ No matter what nonsense anyone tries to sell you - carbs at 1am are EXACTLY the same as carbs at 1pm.
A bit early for #transformationtuesday but I found this hilarious! It’s amazing what you can achieve in just over a year and a half - I went from a scrawny (and surprisingly tired looking) dude with a microphone head 🎤, to a wannabe Aquaman stunt double 🧜♂️😂😅 Fitness fact: become a PT and get mega hair gainz! #everydayishairday
Early homo sapien was delighted that @flexatronrhoden smashed Mr. Olympia - but the exclusion of the pre-historic men’s physique category meant his perfected side chest pose was completely pointless now.
Glad to see Chewie and Han are taking their BJJ sessions seriously on a Sunday morning... licking your opponent’s face is optional. 🐅🥋🐅
⚠️WARNING: Top Abs Secrets Revealed⚠️
🕵️ ‘Doing Abs’ won’t necessarily get you a six pack! Doing just a constant mixture of ab exercises isn’t adequate enough to give you a flat stomach or help your abs become more visible!
🕵️ Many people have (falsely) been led to believe that exercising a certain body part will target fat in that specific area and ‘tone’ the muscles under the fat... it just ain’t that easy!
🕵️ Yes, when you do an ab exercise, you are strengthening the abs and building lean muscle - which eventually can become more defined... BUT (and it’s a huge but), doing ab exercises DOES NOT BURN JUST ABDOMINAL FAT! This is possibly the biggest MYTH in the entire fitness industry! ‘Spot Reduction’ has been proven FALSE time and time again. Anyone telling you it is possible needs to rethink their training...
🕵️ Follow these three simple guidelines and you’re on the right track to a glorious six pack (or 8 pack... or however many pack your genetics have blessed you with...):
1️⃣ Track Your Food Intake: Track your macros and calories closely - most importantly ensure you are in a slight calorie deficit, so you lose body fat gradually over time.
2️⃣ Lift Heavy Sh*t: Deadlifts, squats (front and back), press-ups, pull-ups, rows and presses and other big compound lifts should form the foundation of your exercise schedules.
3️⃣ Be Patient: This is the most important point of all! Getting defined abs takes TIME... A lot of it too. If you dive right in expecting instant results - expect immediate failure!
✅ IN SUMMARY: getting to a point where you can show off your abs is a lot more simple than it might initially seem. Notice I didn’t say easy? It’s SIMPLE. If you follow the above guidelines - you WILL SUCCEED! Rome wasn’t built in a day...
🕵️ Shhhhh... To get the inside scoop on more fitness industry secrets, drop me an email at email@example.com or hit the email link in my bio!
If you want results you have to work for them. No one said it’s going to be easy, but with the right support and teaching, whatever you want is achievable. Whether you want to lose fat, gain muscle or just feel happier and healthier in general - I will be with you every step of the way. Transform your body, your fitness and most importantly your mentality with bespoke training programmes and personalised guidance. No magic pills. No fad diets. Just 100% hard work and dedicated client support. 🐅
📧: Drop me an email at firstname.lastname@example.org to get started on your own fitness journey.
An accurate representation of me trying to find the motivation to train this morning after a heavy night with @benmcgladdery last night... 😅😩😐
🎶 Push it real good... 🎶 - Salt-N-Pepa. It’s officially the weekend - the final push is over! 🤙
A workout is never complete without a 30min arm pump and an overly edited/staged shot, under some decent downlighting... 😜🤙
When your client just casually turns into a pretzel during a rest period... 😳🥨
Every day is a school day! I am by no means a boxer of any sort - this is probably only the second time I’ve strapped on a pair of gloves and been on the giving end of some pad work. Boxing has always been floating around my head as something to try and after spotting my good buddy @coach.patrik around the gym I thought to myself ‘why not?!’! Now, I know I am a complete newbie to this but you gotta start somewhere! My form is atrocious and I’m absolutely gassed out, but I loved every second of it! Thanks Patrik 🤙🥊
Life’s too short to waste time being normal.
GROW. YOUR. BUTT! 🍑 It’s not all about 101 squat variations and wrapping booty bands around your legs... keep it simple and actually target the muscle you want to grow! Just like a bicep or any other muscle you want to grow, you have to hit it hard and hit it often to see growth. Frequency and specificity > flashy nonsense 🤙 #booty🍑