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  • HOW TO BUILD BIG TRAPS BY @musclemonsters 
_ 
The main functions of the traps are to support the weight of the arms, and to retract and depress the scapula. So why is it that when we talk about mountainous traps, we mainly discuss shrugs? Sure, they’re great for building the upper-traps, no doubt, but they’re not the end-all-be-all. In fact, you could easily build huge traps without every performing a single traditional shrug. 
_ 
So how can you build big traps without shrugs? Here’s it is: 
_ 
It’s no secret that the deadlift, despite being an extremely powerful lower-body movement, is one of the most effective exercises for building bigger traps. You see, when you deadlift your back acts as a crane. And your upper-back and traps stabilize the upper portion of that crane. So when you’re pulling 400+ pounds, the isometric contraction necessary to keep your back rigid is bound to strengthen your upper-back much more effectively than a 135 pound shrug. Because the traps are responsible for supporting the arms (i.e. help keep them attached to your body), the heavy stretch at the top of the deadlift is placing a ton of stress on that function. And before you say that the stretch, alone, isn’t enough to build the traps, I have two words for you: farmer walks. 
_ 
Another often-ignored trap exercise is the upright row. The key with this exercise, however, is grip width. The recruitment of the traps (and mid-delts) increases as the grip width widens—something I’ve been talking about on my YouTube channel for quite some time! 
_ 
Lastly, the barbell row—or any other horizontal pulling movement—is going to allow you to train one of the main functions of the traps: scapula retraction. 
_ 
Hit your back 2x per week, throw some deadlifts into your training, and sprinkle in some wide-grip upright rows for some serious trap gains!
_ 
#backworkout #bigback #deadlift #deadlifts #deadliftday #deadliftparty #buildmuscle #musclebuilding #gainster #bulkingseason #fitness #fit #strengthtraining #gainstrain #gaintrain #gaintrainsquad #workout #workoutlife #workoutdone #workoutday #musclemass #hulk #gymmeme #gymmemes #gymlife #gymlife💪 #gymnasticbodies #gym #musclehustle #musclemodel
  • HOW TO BUILD BIG TRAPS BY @musclemonsters
    _
    The main functions of the traps are to support the weight of the arms, and to retract and depress the scapula. So why is it that when we talk about mountainous traps, we mainly discuss shrugs? Sure, they’re great for building the upper-traps, no doubt, but they’re not the end-all-be-all. In fact, you could easily build huge traps without every performing a single traditional shrug.
    _
    So how can you build big traps without shrugs? Here’s it is:
    _
    It’s no secret that the deadlift, despite being an extremely powerful lower-body movement, is one of the most effective exercises for building bigger traps. You see, when you deadlift your back acts as a crane. And your upper-back and traps stabilize the upper portion of that crane. So when you’re pulling 400+ pounds, the isometric contraction necessary to keep your back rigid is bound to strengthen your upper-back much more effectively than a 135 pound shrug. Because the traps are responsible for supporting the arms (i.e. help keep them attached to your body), the heavy stretch at the top of the deadlift is placing a ton of stress on that function. And before you say that the stretch, alone, isn’t enough to build the traps, I have two words for you: farmer walks.
    _
    Another often-ignored trap exercise is the upright row. The key with this exercise, however, is grip width. The recruitment of the traps (and mid-delts) increases as the grip width widens—something I’ve been talking about on my YouTube channel for quite some time!
    _
    Lastly, the barbell row—or any other horizontal pulling movement—is going to allow you to train one of the main functions of the traps: scapula retraction.
    _
    Hit your back 2x per week, throw some deadlifts into your training, and sprinkle in some wide-grip upright rows for some serious trap gains!
    _
    #backworkout #bigback #deadlift #deadlifts #deadliftday #deadliftparty #buildmuscle #musclebuilding #gainster #bulkingseason #fitness #fit #strengthtraining #gainstrain #gaintrain #gaintrainsquad #workout #workoutlife #workoutdone #workoutday #musclemass #hulk #gymmeme #gymmemes #gymlife #gymlife 💪 #gymnasticbodies #gym #musclehustle #musclemodel
  • 1,665 33 10 November, 2017
  • HOW TO BUILD BIG TRAPS BY @musclemonsters 
_ 
The main functions of the traps are to support the weight of the arms, and to retract and depress the scapula. So why is it that when we talk about mountainous traps, we mainly discuss shrugs? Sure, they’re great for building the upper-traps, no doubt, but they’re not the end-all-be-all. In fact, you could easily build huge traps without every performing a single traditional shrug. 
_ 
So how can you build big traps without shrugs? Here’s it is: 
_ 
It’s no secret that the deadlift, despite being an extremely powerful lower-body movement, is one of the most effective exercises for building bigger traps. You see, when you deadlift your back acts as a crane. And your upper-back and traps stabilize the upper portion of that crane. So when you’re pulling 400+ pounds, the isometric contraction necessary to keep your back rigid is bound to strengthen your upper-back much more effectively than a 135 pound shrug. Because the traps are responsible for supporting the arms (i.e. help keep them attached to your body), the heavy stretch at the top of the deadlift is placing a ton of stress on that function. And before you say that the stretch, alone, isn’t enough to build the traps, I have two words for you: farmer walks. 
_ 
Another often-ignored trap exercise is the upright row. The key with this exercise, however, is grip width. The recruitment of the traps (and mid-delts) increases as the grip width widens—something I’ve been talking about on my YouTube channel for quite some time! 
_ 
Lastly, the barbell row—or any other horizontal pulling movement—is going to allow you to train one of the main functions of the traps: scapula retraction. 
_ 
Hit your back 2x per week, throw some deadlifts into your training, and sprinkle in some wide-grip upright rows for some serious trap gains!
_ 
#backworkout #bigback #deadlift #deadlifts #deadliftday #deadliftparty #buildmuscle #musclebuilding #gainster #bulkingseason #fitness #fit #strengthtraining #gainstrain #gaintrain #gaintrainsquad #workout #workoutlife #workoutdone #workoutday #musclemass #hulk #gymmeme #gymmemes #gymlife #gymlife💪 #gymnasticbodies #gym #musclehustle #musclemodel
  • HOW TO BUILD BIG TRAPS BY @musclemonsters
    _
    The main functions of the traps are to support the weight of the arms, and to retract and depress the scapula. So why is it that when we talk about mountainous traps, we mainly discuss shrugs? Sure, they’re great for building the upper-traps, no doubt, but they’re not the end-all-be-all. In fact, you could easily build huge traps without every performing a single traditional shrug.
    _
    So how can you build big traps without shrugs? Here’s it is:
    _
    It’s no secret that the deadlift, despite being an extremely powerful lower-body movement, is one of the most effective exercises for building bigger traps. You see, when you deadlift your back acts as a crane. And your upper-back and traps stabilize the upper portion of that crane. So when you’re pulling 400+ pounds, the isometric contraction necessary to keep your back rigid is bound to strengthen your upper-back much more effectively than a 135 pound shrug. Because the traps are responsible for supporting the arms (i.e. help keep them attached to your body), the heavy stretch at the top of the deadlift is placing a ton of stress on that function. And before you say that the stretch, alone, isn’t enough to build the traps, I have two words for you: farmer walks.
    _
    Another often-ignored trap exercise is the upright row. The key with this exercise, however, is grip width. The recruitment of the traps (and mid-delts) increases as the grip width widens—something I’ve been talking about on my YouTube channel for quite some time!
    _
    Lastly, the barbell row—or any other horizontal pulling movement—is going to allow you to train one of the main functions of the traps: scapula retraction.
    _
    Hit your back 2x per week, throw some deadlifts into your training, and sprinkle in some wide-grip upright rows for some serious trap gains!
    _
    #backworkout #bigback #deadlift #deadlifts #deadliftday #deadliftparty #buildmuscle #musclebuilding #gainster #bulkingseason #fitness #fit #strengthtraining #gainstrain #gaintrain #gaintrainsquad #workout #workoutlife #workoutdone #workoutday #musclemass #hulk #gymmeme #gymmemes #gymlife #gymlife 💪 #gymnasticbodies #gym #musclehustle #musclemodel
  • 1,890 21 9 January, 2018
  • How to Build Stubborn Muscle By @musclemonsters 
_ 
If you’ve been training less than a year, you don’t have lagging muscle-groups, your entire body is lagging. That said, if you’ve been training for a long period of time and are now starting to notice that a certain muscle is just lagging behind, it may be a good time to implement some specialization techniques. Here are 4 things I’d recommend if your goal is to bring up a lagging muscle.
_ 
Tip Number 1: Increase Training Frequency
_ 
If you’re currently training a muscle-group 1x per week, I’d highly recommend increasing that to 2x per week. Not only is this a great way to maximize training-induced protein synthesis, but it’s an easy way to increase total volume.
_ 
Tip Number 2: Prioritize
_ 
If your goal is to build bigger biceps, then why are you leaving them for the end of your workout when you’re already taxed? Start prioritizing that muscle-group by putting it first!
_ 
Tip Number 3: Progressive Overload
_ 
Progressive overload is the main pathway by which we build muscle. And unless we’re gradually increasing the amount of work we do, no matter how hard we train, we’ll never grow. Get back to the basics – if you want to build your chest, you’ve got to bench press more weight. Want to grow your legs? Squat heavier!
_ 
Tip Number 4: Eat Enough to Grow
_ 
I don’t care how solid your training is… if you’re not providing your body the necessary nutrients for growth, you’ll never build muscle. It’s like trying to build a house without enough bricks – it doesn’t matter how many workers are present if they don’t have the necessary tools for the job.
_
#buildmuscles #buildmuscle #musclebuilding #musclegain #gains #gaintrainsquad #workoutday #workoutlife #workoutdone #fitnessbody #gymmeme #gymmemes #gymlife💪 #gains💪 #swolefie #musclemass #hardgainer #bulkingseason #bulkingup #armworkout #armday #everydayisarmday #everydayislegday #neverskiplegday #fitness #fitspo #fitlife #bodybuilderproblems #bodybuilderlife #bodybuilding
  • How to Build Stubborn Muscle By @musclemonsters
    _
    If you’ve been training less than a year, you don’t have lagging muscle-groups, your entire body is lagging. That said, if you’ve been training for a long period of time and are now starting to notice that a certain muscle is just lagging behind, it may be a good time to implement some specialization techniques. Here are 4 things I’d recommend if your goal is to bring up a lagging muscle.
    _
    Tip Number 1: Increase Training Frequency
    _
    If you’re currently training a muscle-group 1x per week, I’d highly recommend increasing that to 2x per week. Not only is this a great way to maximize training-induced protein synthesis, but it’s an easy way to increase total volume.
    _
    Tip Number 2: Prioritize
    _
    If your goal is to build bigger biceps, then why are you leaving them for the end of your workout when you’re already taxed? Start prioritizing that muscle-group by putting it first!
    _
    Tip Number 3: Progressive Overload
    _
    Progressive overload is the main pathway by which we build muscle. And unless we’re gradually increasing the amount of work we do, no matter how hard we train, we’ll never grow. Get back to the basics – if you want to build your chest, you’ve got to bench press more weight. Want to grow your legs? Squat heavier!
    _
    Tip Number 4: Eat Enough to Grow
    _
    I don’t care how solid your training is… if you’re not providing your body the necessary nutrients for growth, you’ll never build muscle. It’s like trying to build a house without enough bricks – it doesn’t matter how many workers are present if they don’t have the necessary tools for the job.
    _
    #buildmuscles #buildmuscle #musclebuilding #musclegain #gains #gaintrainsquad #workoutday #workoutlife #workoutdone #fitnessbody #gymmeme #gymmemes #gymlife 💪 #gains 💪 #swolefie #musclemass #hardgainer #bulkingseason #bulkingup #armworkout #armday #everydayisarmday #everydayislegday #neverskiplegday #fitness #fitspo #fitlife #bodybuilderproblems #bodybuilderlife #bodybuilding
  • 1,777 13 12 January, 2018
  • How to Build Stubborn Muscle By @musclemonsters 
_ 
If you’ve been training less than a year, you don’t have lagging muscle-groups, your entire body is lagging. That said, if you’ve been training for a long period of time and are now starting to notice that a certain muscle is just lagging behind, it may be a good time to implement some specialization techniques. Here are 4 things I’d recommend if your goal is to bring up a lagging muscle.
_ 
Tip Number 1: Increase Training Frequency
_ 
If you’re currently training a muscle-group 1x per week, I’d highly recommend increasing that to 2x per week. Not only is this a great way to maximize training-induced protein synthesis, but it’s an easy way to increase total volume.
_ 
Tip Number 2: Prioritize
_ 
If your goal is to build bigger biceps, then why are you leaving them for the end of your workout when you’re already taxed? Start prioritizing that muscle-group by putting it first!
_ 
Tip Number 3: Progressive Overload
_ 
Progressive overload is the main pathway by which we build muscle. And unless we’re gradually increasing the amount of work we do, no matter how hard we train, we’ll never grow. Get back to the basics – if you want to build your chest, you’ve got to bench press more weight. Want to grow your legs? Squat heavier!
_ 
Tip Number 4: Eat Enough to Grow
_ 
I don’t care how solid your training is… if you’re not providing your body the necessary nutrients for growth, you’ll never build muscle. It’s like trying to build a house without enough bricks – it doesn’t matter how many workers are present if they don’t have the necessary tools for the job.
_
#buildmuscles #buildmuscle #musclebuilding #musclegain #gains #gaintrainsquad #workoutday #workoutlife #workoutdone #fitnessbody #gymmeme #gymmemes #gymlife💪 #gains💪 #swolefie #musclemass #hardgainer #bulkingseason #bulkingup #armworkout #armday #everydayisarmday #everydayislegday #neverskiplegday #fitness #fitspo #fitlife #bodybuilderproblems #bodybuilderlife #bod
  • How to Build Stubborn Muscle By @musclemonsters
    _
    If you’ve been training less than a year, you don’t have lagging muscle-groups, your entire body is lagging. That said, if you’ve been training for a long period of time and are now starting to notice that a certain muscle is just lagging behind, it may be a good time to implement some specialization techniques. Here are 4 things I’d recommend if your goal is to bring up a lagging muscle.
    _
    Tip Number 1: Increase Training Frequency
    _
    If you’re currently training a muscle-group 1x per week, I’d highly recommend increasing that to 2x per week. Not only is this a great way to maximize training-induced protein synthesis, but it’s an easy way to increase total volume.
    _
    Tip Number 2: Prioritize
    _
    If your goal is to build bigger biceps, then why are you leaving them for the end of your workout when you’re already taxed? Start prioritizing that muscle-group by putting it first!
    _
    Tip Number 3: Progressive Overload
    _
    Progressive overload is the main pathway by which we build muscle. And unless we’re gradually increasing the amount of work we do, no matter how hard we train, we’ll never grow. Get back to the basics – if you want to build your chest, you’ve got to bench press more weight. Want to grow your legs? Squat heavier!
    _
    Tip Number 4: Eat Enough to Grow
    _
    I don’t care how solid your training is… if you’re not providing your body the necessary nutrients for growth, you’ll never build muscle. It’s like trying to build a house without enough bricks – it doesn’t matter how many workers are present if they don’t have the necessary tools for the job.
    _
    #buildmuscles #buildmuscle #musclebuilding #musclegain #gains #gaintrainsquad #workoutday #workoutlife #workoutdone #fitnessbody #gymmeme #gymmemes #gymlife 💪 #gains 💪 #swolefie #musclemass #hardgainer #bulkingseason #bulkingup #armworkout #armday #everydayisarmday #everydayislegday #neverskiplegday #fitness #fitspo #fitlife #bodybuilderproblems #bodybuilderlife #bod
  • 3,211 23 27 March, 2018
  • How to Build Stubborn Muscle By @musclemonsters 
_ 
If you’ve been training less than a year, you don’t have lagging muscle-groups, your entire body is lagging. That said, if you’ve been training for a long period of time and are now starting to notice that a certain muscle is just lagging behind, it may be a good time to implement some specialization techniques. Here are 4 things I’d recommend if your goal is to bring up a lagging muscle.
_ 
Tip Number 1: Increase Training Frequency
_ 
If you’re currently training a muscle-group 1x per week, I’d highly recommend increasing that to 2x per week. Not only is this a great way to maximize training-induced protein synthesis, but it’s an easy way to increase total volume.
_ 
Tip Number 2: Prioritize
_ 
If your goal is to build bigger biceps, then why are you leaving them for the end of your workout when you’re already taxed? Start prioritizing that muscle-group by putting it first!
_ 
Tip Number 3: Progressive Overload
_ 
Progressive overload is the main pathway by which we build muscle. And unless we’re gradually increasing the amount of work we do, no matter how hard we train, we’ll never grow. Get back to the basics – if you want to build your chest, you’ve got to bench press more weight. Want to grow your legs? Squat heavier!
_ 
Tip Number 4: Eat Enough to Grow
_ 
I don’t care how solid your training is… if you’re not providing your body the necessary nutrients for growth, you’ll never build muscle. It’s like trying to build a house without enough bricks – it doesn’t matter how many workers are present if they don’t have the necessary tools for the job.
_
#buildmuscles #buildmuscle #musclebuilding #musclegain #gains #gaintrainsquad #workoutday #workoutlife #workoutdone #fitnessbody #gymmeme #gymmemes #gymlife💪 #gains💪
  • How to Build Stubborn Muscle By @musclemonsters
    _
    If you’ve been training less than a year, you don’t have lagging muscle-groups, your entire body is lagging. That said, if you’ve been training for a long period of time and are now starting to notice that a certain muscle is just lagging behind, it may be a good time to implement some specialization techniques. Here are 4 things I’d recommend if your goal is to bring up a lagging muscle.
    _
    Tip Number 1: Increase Training Frequency
    _
    If you’re currently training a muscle-group 1x per week, I’d highly recommend increasing that to 2x per week. Not only is this a great way to maximize training-induced protein synthesis, but it’s an easy way to increase total volume.
    _
    Tip Number 2: Prioritize
    _
    If your goal is to build bigger biceps, then why are you leaving them for the end of your workout when you’re already taxed? Start prioritizing that muscle-group by putting it first!
    _
    Tip Number 3: Progressive Overload
    _
    Progressive overload is the main pathway by which we build muscle. And unless we’re gradually increasing the amount of work we do, no matter how hard we train, we’ll never grow. Get back to the basics – if you want to build your chest, you’ve got to bench press more weight. Want to grow your legs? Squat heavier!
    _
    Tip Number 4: Eat Enough to Grow
    _
    I don’t care how solid your training is… if you’re not providing your body the necessary nutrients for growth, you’ll never build muscle. It’s like trying to build a house without enough bricks – it doesn’t matter how many workers are present if they don’t have the necessary tools for the job.
    _
    #buildmuscles #buildmuscle #musclebuilding #musclegain #gains #gaintrainsquad #workoutday #workoutlife #workoutdone #fitnessbody #gymmeme #gymmemes #gymlife 💪 #gains 💪
  • 2,954 25 11 June, 2018
  • How to Build Stubborn Muscle By @musclemonsters 
_ 
If you’ve been training less than a year, you don’t have lagging muscle-groups, your entire body is lagging. That said, if you’ve been training for a long period of time and are now starting to notice that a certain muscle is just lagging behind, it may be a good time to implement some specialization techniques. Here are 4 things I’d recommend if your goal is to bring up a lagging muscle.
_ 
Tip Number 1: Increase Training Frequency
_ 
If you’re currently training a muscle-group 1x per week, I’d highly recommend increasing that to 2x per week. Not only is this a great way to maximize training-induced protein synthesis, but it’s an easy way to increase total volume.
_ 
Tip Number 2: Prioritize
_ 
If your goal is to build bigger biceps, then why are you leaving them for the end of your workout when you’re already taxed? Start prioritizing that muscle-group by putting it first!
_ 
Tip Number 3: Progressive Overload
_ 
Progressive overload is the main pathway by which we build muscle. And unless we’re gradually increasing the amount of work we do, no matter how hard we train, we’ll never grow. Get back to the basics – if you want to build your chest, you’ve got to bench press more weight. Want to grow your legs? Squat heavier!
_ 
Tip Number 4: Eat Enough to Grow
_ 
I don’t care how solid your training is… if you’re not providing your body the necessary nutrients for growth, you’ll never build muscle. It’s like trying to build a house without enough bricks – it doesn’t matter how many workers are present if they don’t have the necessary tools for the job.
_
#buildmuscles #buildmuscle #musclebuilding #musclegain #gains #gaintrainsquad #workoutday #workoutlife #workoutdone #fitnessbody #gymmeme #gymmemes #gymlife💪 #gains💪 #swolefie #musclemass #hardgainer #bulkingseason #bulkingup #armworkout #armday #everydayisarmday #everydayislegday #neverskiplegday #fitness #fitspo #fitlife #bodybuilderproblems #bodybuilderlife #bod
  • How to Build Stubborn Muscle By @musclemonsters
    _
    If you’ve been training less than a year, you don’t have lagging muscle-groups, your entire body is lagging. That said, if you’ve been training for a long period of time and are now starting to notice that a certain muscle is just lagging behind, it may be a good time to implement some specialization techniques. Here are 4 things I’d recommend if your goal is to bring up a lagging muscle.
    _
    Tip Number 1: Increase Training Frequency
    _
    If you’re currently training a muscle-group 1x per week, I’d highly recommend increasing that to 2x per week. Not only is this a great way to maximize training-induced protein synthesis, but it’s an easy way to increase total volume.
    _
    Tip Number 2: Prioritize
    _
    If your goal is to build bigger biceps, then why are you leaving them for the end of your workout when you’re already taxed? Start prioritizing that muscle-group by putting it first!
    _
    Tip Number 3: Progressive Overload
    _
    Progressive overload is the main pathway by which we build muscle. And unless we’re gradually increasing the amount of work we do, no matter how hard we train, we’ll never grow. Get back to the basics – if you want to build your chest, you’ve got to bench press more weight. Want to grow your legs? Squat heavier!
    _
    Tip Number 4: Eat Enough to Grow
    _
    I don’t care how solid your training is… if you’re not providing your body the necessary nutrients for growth, you’ll never build muscle. It’s like trying to build a house without enough bricks – it doesn’t matter how many workers are present if they don’t have the necessary tools for the job.
    _
    #buildmuscles #buildmuscle #musclebuilding #musclegain #gains #gaintrainsquad #workoutday #workoutlife #workoutdone #fitnessbody #gymmeme #gymmemes #gymlife 💪 #gains 💪 #swolefie #musclemass #hardgainer #bulkingseason #bulkingup #armworkout #armday #everydayisarmday #everydayislegday #neverskiplegday #fitness #fitspo #fitlife #bodybuilderproblems #bodybuilderlife #bod
  • 2,669 27 8 August, 2018

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