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  • “If you're going through hell, keep going.” ⠀
⠀
- Winston Churchill⠀
⠀
My little pop guns 💪🏼 were FRIED by the end of today’s training session. Day 4 of “Muscle Fun with @therealec3” on the @mogyapp
  • “If you're going through hell, keep going.” ⠀

    - Winston Churchill⠀

    My little pop guns 💪🏼 were FRIED by the end of today’s training session. Day 4 of “Muscle Fun with @therealec3” on the @mogyapp
  • 11 1 33 minutes ago
  • You’ve heard about all of the benefits of strength training, and you have decided it’s time. -⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔹Do you want to start strength training but have no idea where to start? It can be overwhelming to say the least, but I’ve got you covered. Here are some tips to help you get your own strength training program started:⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
➡️Always start with bodyweight exercises. You want to learn movements first and make sure your form is correct before adding load.⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
➡️Stick to basic exercises at the beginning. Squats, push ups, bridges, lunges, planks all have many variations that can make even the bodyweight version much more challenging like adding a pause, or a half rep.⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
➡️Gradually add weight - start light and slowly add weight over time. While watching everyone at the gym lift heavy weight can be super tempting to do the same, take your time. It’s not a race, and your body needs to adjust. This will be by far the most important thing to adhere to.⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
➡️Be consistent with your training. If you want to progress, consistency is key. You don’t have to be perfect. Training every day is not the answer either - include recovery days to allow your body to rest up and be ready for the next lifting day.⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
➡️Hire a Coach - Having someone who can coach you through proper technique and progressions, as well as providing support and accountability is probably the best way to get started. Yes, there is an expense involved, but it is an investment in your health and what is really more important than that? -⠀⠀⠀⠀⠀⠀⠀⠀⠀
‼️Start TODAY. There is zero reason to not start your journey today. The timing will never be perfect. -⠀⠀⠀⠀⠀⠀⠀⠀⠀
Let’s Get Strong 💪🏻💪🏻💪🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
#strength #muscle #onlinecoach #weightloss #fitnesstips #squat #losefatfast #deadlift #benchpress #buildmuscle #bulking #fatloss #bulkingseason  #gainmuscle #musclegain #aesthetic #gainingmuscle #pumpup #aestheticaf #pumpingiron #doyouevenlift  #buildingmuscle  #instabodybuilding #bodybuildingnation #elitefts #gunshow
  • You’ve heard about all of the benefits of strength training, and you have decided it’s time. -⠀⠀⠀⠀⠀⠀⠀⠀⠀
    🔹Do you want to start strength training but have no idea where to start? It can be overwhelming to say the least, but I’ve got you covered. Here are some tips to help you get your own strength training program started:⠀⠀⠀⠀⠀⠀⠀⠀⠀
    -⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ➡️Always start with bodyweight exercises. You want to learn movements first and make sure your form is correct before adding load.⠀⠀⠀⠀⠀⠀⠀⠀⠀
    -⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ➡️Stick to basic exercises at the beginning. Squats, push ups, bridges, lunges, planks all have many variations that can make even the bodyweight version much more challenging like adding a pause, or a half rep.⠀⠀⠀⠀⠀⠀⠀⠀⠀
    -⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ➡️Gradually add weight - start light and slowly add weight over time. While watching everyone at the gym lift heavy weight can be super tempting to do the same, take your time. It’s not a race, and your body needs to adjust. This will be by far the most important thing to adhere to.⠀⠀⠀⠀⠀⠀⠀⠀⠀
    -⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ➡️Be consistent with your training. If you want to progress, consistency is key. You don’t have to be perfect. Training every day is not the answer either - include recovery days to allow your body to rest up and be ready for the next lifting day.⠀⠀⠀⠀⠀⠀⠀⠀⠀
    -⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ➡️Hire a Coach - Having someone who can coach you through proper technique and progressions, as well as providing support and accountability is probably the best way to get started. Yes, there is an expense involved, but it is an investment in your health and what is really more important than that? -⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ‼️Start TODAY. There is zero reason to not start your journey today. The timing will never be perfect. -⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Let’s Get Strong 💪🏻💪🏻💪🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
    -⠀⠀⠀⠀⠀⠀⠀⠀⠀
    #strength #muscle #onlinecoach #weightloss #fitnesstips #squat #losefatfast #deadlift #benchpress #buildmuscle #bulking #fatloss #bulkingseason #gainmuscle #musclegain #aesthetic #gainingmuscle #pumpup #aestheticaf #pumpingiron #doyouevenlift #buildingmuscle #instabodybuilding #bodybuildingnation #elitefts #gunshow
  • 15 2 1 hour ago
  • That last layer of ❄️ and ice is off the ground in 🇨🇦- so I guess it’s time to shed a layer of body fat previously considered insulation for the 🥶
  • That last layer of ❄️ and ice is off the ground in 🇨🇦- so I guess it’s time to shed a layer of body fat previously considered insulation for the 🥶
  • 24 3 1 hour ago
  • PUSH UPS VS BENCH PRESS💪🏽 by @musclemonsters

@workout_lovrs 🤔Push Ups are often seen as a movement solely for beginners, but can certainly help with muscle growth, even if you are an advanced lifter. This makes sense as people who only do calisthenics normally have crazy physiques. As well as this, research has proven that hypertrophic effects are similar between heavier and lighter loads (once volume is equated) (Schoenfeld et al., 2015)🔥
.
💪🏽Bench Press can be loaded much heavier and so can be performed in lower rep ranges, which have been shown to lead to greater increases in strength (Schoenfeld et al., 2014). However, it must be noted this may also lead to greater risk of injury😩
.
❤️Push ups are also an excellent movement for shoulder health, when performed correctly. They reinforce ideal scapular movement and produce high EMG activity in the posterior rotator cuff, which is often lacking (Uhl et al., 2003). The push up is also a closed chain exercise so has advantages in providing increased joint proprioception✅
.
📌To conclude, both should be included in your routine. Start with bench press loaded heavy in the 4-6 rep range and follow it up with push ups in the 15-20 rep range🤙
.
#fitness #alphalete #gunshow #bulking #diet #flexibledieting#ifitfitsyourmacros #iifym #deadlift #squat #powerbuilding#hypertrophy #physiology #workout #physique #cleaneating#irishfitfam #ukfitfam #fitsporation #proteinshake#preworkout #cardio #cardiosucks
  • PUSH UPS VS BENCH PRESS💪🏽 by @musclemonsters

    @workout_lovrs 🤔Push Ups are often seen as a movement solely for beginners, but can certainly help with muscle growth, even if you are an advanced lifter. This makes sense as people who only do calisthenics normally have crazy physiques. As well as this, research has proven that hypertrophic effects are similar between heavier and lighter loads (once volume is equated) (Schoenfeld et al., 2015)🔥
    .
    💪🏽Bench Press can be loaded much heavier and so can be performed in lower rep ranges, which have been shown to lead to greater increases in strength (Schoenfeld et al., 2014). However, it must be noted this may also lead to greater risk of injury😩
    .
    ❤️Push ups are also an excellent movement for shoulder health, when performed correctly. They reinforce ideal scapular movement and produce high EMG activity in the posterior rotator cuff, which is often lacking (Uhl et al., 2003). The push up is also a closed chain exercise so has advantages in providing increased joint proprioception✅
    .
    📌To conclude, both should be included in your routine. Start with bench press loaded heavy in the 4-6 rep range and follow it up with push ups in the 15-20 rep range🤙
    .
    #fitness   #alphalete   #gunshow   #bulking   #diet   #flexibledieting #ifitfitsyourmacros   #iifym   #deadlift   #squat   #powerbuilding #hypertrophy   #physiology   #workout   #physique   #cleaneating #irishfitfam   #ukfitfam   #fitsporation   #proteinshake #preworkout   #cardio   #cardiosucks
  • 15 0 1 hour ago
  • ForSale: JW60 MK2 #035 .177 cal, two stroke, match trigger, FT, Over the top Exhibition grade Claro feather crotch walnut (cost $1500.00), low gloss oil finish. This stunning masterpiece is without a doubt the 'finest' example of a Whiscombe you will ever see, much less hope to own. Along with the JW50FB, the JW60FB's are the most popular of the JW models and bring the highest values. text me for more info: 
Asking Price: $6095 plus shipping
  • ForSale: JW60 MK2 #035 .177 cal, two stroke, match trigger, FT, Over the top Exhibition grade Claro feather crotch walnut (cost $1500.00), low gloss oil finish. This stunning masterpiece is without a doubt the 'finest' example of a Whiscombe you will ever see, much less hope to own. Along with the JW50FB, the JW60FB's are the most popular of the JW models and bring the highest values. text me for more info:
    Asking Price: $6095 plus shipping
  • 17 2 3 hours ago
  • This week has been awful and its only bloddy Thursday!
Sadly my grandma passed away on Monday night, - she had a good life though bless her and is now at peace ♥ .
I'm weirdly still super motivated in the gym despite everything - It's like therapy to me, the place I go to let it all out, focus and enjoy!
.
If there's one thing these oldies have taught me it's life's too short! If you want something work your ass of until you get it otherwise do you really want it at all?! . 
Everytime I go I try to better myself from the time before whether it's adding another set or upping the weight.
Iv hit 4 Pbs in my weights on different excersises wich I am chuffed with! Diddnt know I had it in me!... and I will continue to do so or at least give it a go everytime I train -💪
.
By the way guys these @versa_forma sets are life! Especially if you are flat chested like moi 😂 the padding is unreal! ... Although make sure your padding is in the right place BEFORE you enter the gym - mine was wonky the other day - yep I diddnt notice until a lovely lady at the gym told me so #awks!! Can we fast forward to Saturday please?!
Parrtaayy! 🎉
Guess who turns dirty 30 - oh heeyy!! 👌
.
.
👉 @tom_aston_online_coaching 
#goodworkout #strikeapose #biceps #hamsandglutes #lifestooshort #glutes #fitness #prep #gymworkout #selfie #doingitforme #workout #motivation #fitspo #inspire #gains #fitnessaddict #gymmotivation #excersise #girlswholift #buttworkout #gunshow #tattoomum #sleevetattoo #gymwear
  • This week has been awful and its only bloddy Thursday!
    Sadly my grandma passed away on Monday night, - she had a good life though bless her and is now at peace ♥ .
    I'm weirdly still super motivated in the gym despite everything - It's like therapy to me, the place I go to let it all out, focus and enjoy!
    .
    If there's one thing these oldies have taught me it's life's too short! If you want something work your ass of until you get it otherwise do you really want it at all?! .
    Everytime I go I try to better myself from the time before whether it's adding another set or upping the weight.
    Iv hit 4 Pbs in my weights on different excersises wich I am chuffed with! Diddnt know I had it in me!... and I will continue to do so or at least give it a go everytime I train -💪
    .
    By the way guys these @versa_forma sets are life! Especially if you are flat chested like moi 😂 the padding is unreal! ... Although make sure your padding is in the right place BEFORE you enter the gym - mine was wonky the other day - yep I diddnt notice until a lovely lady at the gym told me so #awks !! Can we fast forward to Saturday please?!
    Parrtaayy! 🎉
    Guess who turns dirty 30 - oh heeyy!! 👌
    .
    .
    👉 @tom_aston_online_coaching
    #goodworkout #strikeapose #biceps #hamsandglutes #lifestooshort #glutes #fitness #prep #gymworkout #selfie #doingitforme #workout #motivation #fitspo #inspire #gains #fitnessaddict #gymmotivation #excersise #girlswholift #buttworkout #gunshow #tattoomum #sleevetattoo #gymwear
  • 32 3 4 hours ago
  • Double pause bench 💪🏼 my elbow started acting up so I stopped after these sets 🤷🏼‍♀️ time to rest up.
  • Double pause bench 💪🏼 my elbow started acting up so I stopped after these sets 🤷🏼‍♀️ time to rest up.
  • 33 1 4 hours ago
  • Finallly remembered to upload my @bodyauditnz results from the other month 🙄 scroll 👉🏻
There is roughly 3months between each of these scans and what I’m currently doing seems to be workin, (I do all my own nutrition & training systems) 
The main aim of this was to see if I could decrease my body fat (down from 19.3% to 17.8%) with my own systems and still while workin as a waitress in a restaurant around food (I bring my own prepped meals to work now 🤷🏼‍♀️) Slow and steady will win this race 💪🏻
  • Finallly remembered to upload my @bodyauditnz results from the other month 🙄 scroll 👉🏻
    There is roughly 3months between each of these scans and what I’m currently doing seems to be workin, (I do all my own nutrition & training systems)
    The main aim of this was to see if I could decrease my body fat (down from 19.3% to 17.8%) with my own systems and still while workin as a waitress in a restaurant around food (I bring my own prepped meals to work now 🤷🏼‍♀️) Slow and steady will win this race 💪🏻
  • 50 2 5 hours ago
  • steak, b.rice, quinoa, brocc
stone
  • steak, b.rice, quinoa, brocc
    stone
  • 18 1 6 hours ago
  • Who else loves watching Piers Morgan get schooled by a #veteran ??? 🖐🤚🇺🇸
  • Who else loves watching Piers Morgan get schooled by a #veteran ??? 🖐🤚🇺🇸
  • 22 1 6 hours ago
  • Adaptation of the Unilateral Bicep Curl Machine, to target the brachioradialis muscles of the forearms. By attaching lifting straps to the handles and grasping the straps, as if simulating striking with a hammer. The combination of grasping the straps and the thumbs up (as opposed to a palms up grip) torture the forearms into growth.
#popeyforearms #trainforvalhalla #trainhardorgohome💪 #gunshow
  • Adaptation of the Unilateral Bicep Curl Machine, to target the brachioradialis muscles of the forearms. By attaching lifting straps to the handles and grasping the straps, as if simulating striking with a hammer. The combination of grasping the straps and the thumbs up (as opposed to a palms up grip) torture the forearms into growth.
    #popeyforearms #trainforvalhalla #trainhardorgohome 💪 #gunshow
  • 7 0 8 hours ago
  • PUSH UPS VS BENCH PRESS💪🏽 by @musclemonsters

@all_gym_lovrs 🤔Push Ups are often seen as a movement solely for beginners, but can certainly help with muscle growth, even if you are an advanced lifter. This makes sense as people who only do calisthenics normally have crazy physiques. As well as this, research has proven that hypertrophic effects are similar between heavier and lighter loads (once volume is equated) (Schoenfeld et al., 2015)🔥
.
💪🏽Bench Press can be loaded much heavier and so can be performed in lower rep ranges, which have been shown to lead to greater increases in strength (Schoenfeld et al., 2014). However, it must be noted this may also lead to greater risk of injury😩
.
❤️Push ups are also an excellent movement for shoulder health, when performed correctly. They reinforce ideal scapular movement and produce high EMG activity in the posterior rotator cuff, which is often lacking (Uhl et al., 2003). The push up is also a closed chain exercise so has advantages in providing increased joint proprioception✅
.
📌To conclude, both should be included in your routine. Start with bench press loaded heavy in the 4-6 rep range and follow it up with push ups in the 15-20 rep range🤙
.
#fitness #alphalete #gunshow #bulking #diet #flexibledieting#ifitfitsyourmacros #iifym #deadlift #squat #powerbuilding#hypertrophy #physiology #workout #physique #cleaneating#irishfitfam #ukfitfam #fitsporation #proteinshake#preworkout #cardio #cardiosucks
  • PUSH UPS VS BENCH PRESS💪🏽 by @musclemonsters

    @all_gym_lovrs 🤔Push Ups are often seen as a movement solely for beginners, but can certainly help with muscle growth, even if you are an advanced lifter. This makes sense as people who only do calisthenics normally have crazy physiques. As well as this, research has proven that hypertrophic effects are similar between heavier and lighter loads (once volume is equated) (Schoenfeld et al., 2015)🔥
    .
    💪🏽Bench Press can be loaded much heavier and so can be performed in lower rep ranges, which have been shown to lead to greater increases in strength (Schoenfeld et al., 2014). However, it must be noted this may also lead to greater risk of injury😩
    .
    ❤️Push ups are also an excellent movement for shoulder health, when performed correctly. They reinforce ideal scapular movement and produce high EMG activity in the posterior rotator cuff, which is often lacking (Uhl et al., 2003). The push up is also a closed chain exercise so has advantages in providing increased joint proprioception✅
    .
    📌To conclude, both should be included in your routine. Start with bench press loaded heavy in the 4-6 rep range and follow it up with push ups in the 15-20 rep range🤙
    .
    #fitness   #alphalete   #gunshow   #bulking   #diet   #flexibledieting #ifitfitsyourmacros   #iifym   #deadlift   #squat   #powerbuilding #hypertrophy   #physiology   #workout   #physique   #cleaneating #irishfitfam   #ukfitfam   #fitsporation   #proteinshake #preworkout   #cardio   #cardiosucks
  • 26 3 8 hours ago