Loading...
👊🏋️‍♂️ 𝟒𝟎 𝐌𝐢𝐧𝐮𝐭𝐞 𝐅𝐮𝐥𝐥 𝐁𝐨𝐝𝐲 𝐒𝐩𝐥𝐢𝐭! 🏋️‍♂️👊
𝑻𝒂𝒈 𝒂 𝒇𝒓𝒊𝒆𝒏𝒅 𝒘𝒉𝒐 𝒄𝒐𝒖𝒍𝒅 𝒖𝒔𝒆 𝒕𝒉𝒊𝒔!
-
Follow @TheTrainingManual for daily fitness/nutrition tips!📚
-

Short on time and not sure where to begin with your training routine? Try this simple plan.⁣⁣⁣⁣⠀⠀
⁣⁣⁣⁣⠀⠀
As a beginner no. 1 focus should be on form and performing the exercise correctly. This will enable you to avoid injury as well as actually providing a more effective stimulus to your muscles. ⁣⁣⁣⁣⠀⠀
⁣⁣⁣⁣⠀⠀
Once you’ve got the form nailed you can then focus on progressive overload - aka getting stronger! 💪🏼 Slowly increase the weights and reps over time ensuring that your form remains textbook perfect 👌🏼⁣⁣⁣⁣⠀⠀
⁣⁣⁣⁣⠀⠀
Now there may only be 11 different exercises in this split, but they have selected so that you hit every muscle group in your body! ⁣⁣⁣⁣⠀⠀
⁣⁣⁣⁣⠀⠀
One of the biggest mistakes beginners makes is spending hours on bicep curls and sit-ups, which are muscle groups with a far more limited growth potential than bigger muscle groups like your quads, hamstrings, chest and back. ⁣⁣⁣⁣⠀⠀
⁣⁣⁣⁣⠀⠀
Focussing on these compound movements is the fastest route to adding muscle and shedding body fat! 🙌🏼⁣⁣⠀⠀
--⁣⠀⠀
⁣⠀⠀
Got a question? Comment below or DM me!⁣⠀⠀
⁣⠀⠀ Photo credit: @jameskewfitness .
.
#musclebuilding #diet #fatloss #healthysnack #lifestylechange #flexibledieting #nutrition #musclefood #nutritiontips #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding  #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #myodetox  #mobility #yogafit #iifym
14 1,031 Yesterday
👊🏋️‍♂️ 𝟒𝟎 𝐌𝐢𝐧𝐮𝐭𝐞 𝐅𝐮𝐥𝐥 𝐁𝐨𝐝𝐲 𝐒𝐩𝐥𝐢𝐭! 🏋️‍♂️👊
𝑻𝒂𝒈 𝒂 𝒇𝒓𝒊𝒆𝒏𝒅 𝒘𝒉𝒐 𝒄𝒐𝒖𝒍𝒅 𝒖𝒔𝒆 𝒕𝒉𝒊𝒔!
-
follow @thetrainingmanual for daily fitness/nutrition tips!📚
-

short on time and not sure where to begin with your training routine? try this simple plan.⁣⁣⁣⁣⠀⠀
⁣⁣⁣⁣⠀⠀
as a beginner no. 1 focus should be on form and performing the exercise correctly. this will enable you to avoid injury as well as actually providing a more effective stimulus to your muscles. ⁣⁣⁣⁣⠀⠀
⁣⁣⁣⁣⠀⠀
once you’ve got the form nailed you can then focus on progressive overload - aka getting stronger! 💪🏼 slowly increase the weights and reps over time ensuring that your form remains textbook perfect 👌🏼⁣⁣⁣⁣⠀⠀
⁣⁣⁣⁣⠀⠀
now there may only be 11 different exercises in this split, but they have selected so that you hit every muscle group in your body! ⁣⁣⁣⁣⠀⠀
⁣⁣⁣⁣⠀⠀
one of the biggest mistakes beginners makes is spending hours on bicep curls and sit-ups, which are muscle groups with a far more limited growth potential than bigger muscle groups like your quads, hamstrings, chest and back. ⁣⁣⁣⁣⠀⠀
⁣⁣⁣⁣⠀⠀
focussing on these compound movements is the fastest route to adding muscle and shedding body fat! 🙌🏼⁣⁣⠀⠀
--⁣⠀⠀
⁣⠀⠀
got a question? comment below or dm me!⁣⠀⠀
⁣⠀⠀ photo credit: @jameskewfitness .
.
#musclebuilding #diet #fatloss #healthysnack #lifestylechange #flexibledieting #nutrition #musclefood #nutritiontips #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #myodetox #mobility #yogafit #iifym
오늘 프로그램 끝!
팔 길다🐒
16 695 Yesterday
오늘 프로그램 끝!
팔 길다🐒
Говорят, если нажать на фотку два раза, появятся кубики пресса 😅💕💕
•
#sport #fitness #fitnessgirl #fitnessmotivation #powerlifting #deadlift #squats #benchpress #training #пауэрлифтинг #спортивныедевушки #фитнес #тренировки# #sportgirl #gym #workout #workoutmotivation #bodybuilding
14 1,143 Yesterday
Говорят, если нажать на фотку два раза, появятся кубики пресса 😅💕💕

#sport #fitness #fitnessgirl #fitnessmotivation #powerlifting #deadlift #squats #benchpress #training #пауэрлифтинг #спортивныедевушки #фитнес #тренировки# #sportgirl #gym #workout #workoutmotivation #bodybuilding
Everything in its rightful place... especially the cars 😁.
-
📸: @madel415
#GarageGymLab
#garagegyminspiration
3 208 Yesterday
Everything in its rightful place... especially the cars 😁.
-
📸: @madel415
#garagegymlab #garagegyminspiration
Big Back Session💯
Save & Tag Share With Gym Partner
-
❌Bent Over Barbell Rows: 3 sets of 10 reps, 1 build up set of 10 reps, rest 20 seconds, 8 reps, rest 20 seconds, 4 reps. Use same weight for the build up set
❌Neutral Grip Pull Downs: 4 sets of 12 reps
❌Chest Supported DB Rows: 4 sets of 12 reps
❌Underhand Cable Rows: 4 sets of 15 reps
❌V bar Pul Downs: 3 sets of 15 reps
-
New @youngla stringer and shorts dropping Monday July 22nd!
Discount: BAKKE
-
#back #backday #backworkout #workoutvideos #swipeworkout #workoutvideo #trainhard #deadlift #vtaper #shredded #bulk #leanbulk #fit #workhard #lift #strong #gymfit #gymmotivation #bodybuilding #aesthetics #physique #ifbb #mensphysique #bodybuilder
56 3,206 Yesterday
Big back session💯
save & tag share with gym partner
-
❌bent over barbell rows: 3 sets of 10 reps, 1 build up set of 10 reps, rest 20 seconds, 8 reps, rest 20 seconds, 4 reps. use same weight for the build up set
❌neutral grip pull downs: 4 sets of 12 reps
❌chest supported db rows: 4 sets of 12 reps
❌underhand cable rows: 4 sets of 15 reps
❌v bar pul downs: 3 sets of 15 reps
-
new @youngla stringer and shorts dropping monday july 22nd!
discount: bakke
-
#back #backday #backworkout #workoutvideos #swipeworkout #workoutvideo #trainhard #deadlift #vtaper #shredded #bulk #leanbulk #fit #workhard #lift #strong #gymfit #gymmotivation #bodybuilding #aesthetics #physique #ifbb #mensphysique #bodybuilder
🏋️‍♂️ Push-Pull Training Splits 🏋️‍♂️
Tag a friend that could use this info! - 
Follow @P.T.Pete for daily fitness/nutrition tips & education📚
- 👋🏼 Body part focused regimes are becoming a thing of the past. Training one muscle group per day presents a whole host of problems, which could be holding back your muscle growth and fat loss endeavours.
.
🤸🏼‍♂️Training in a push-pull split takes into account how your body actually moves and what muscles are involved in each movement. Plus you will be working larger muscle groups more frequently, releasing more muscle building hormones and burning more calories.
.
☝🏼 Here are a couple of ways you might be able to split it up better for maximum results:
.
☑️ Push - Pull - Legs split - This involves having three different training days:
.
1️⃣ Push day which involves training the muscles that are involved in upper body pushing movements (Chest, shoulders, triceps).
2️⃣ Pull day which involves training upper body pulling movements (back muscles, rear delts and biceps).
3️⃣ Leg day which is dedicated to the lower body and training legs (quads, hamstrings, glutes and calves).
.
🏋🏼‍♀️ This split would be great for people who train 5/6x a week. If training 6x a week then hit each workout twice at different rep ranges. If training 5x then leave one out each week but change which one is left out each time. This way you are hitting muscles more frequently whilst still getting enough rest between muscle groups.
.
☑️ Another option would be to go for a full body push and then a full body pull routine, involving two different training days:
.
1️⃣ Full body push - This would involve working the chest, shoulders and triceps. As well as working the quads though squatting, leg pressing, lunges, leg extensions etc.
2️⃣ Full body pull - This involves working the back muscles, rear delts and biceps. As well as working the hamstrings through exercises such as Deadlifts, Romanian deadlifts and hamstring curls.
.
.
.
18 1,598 2 days ago
🏋️‍♂️ push-pull training splits 🏋️‍♂️
tag a friend that could use this info! -
follow @p.t.pete for daily fitness/nutrition tips & education📚
- 👋🏼 body part focused regimes are becoming a thing of the past. training one muscle group per day presents a whole host of problems, which could be holding back your muscle growth and f*t loss endeavours.
.
🤸🏼‍♂️training in a push-pull split takes into account how your body actually moves and what muscles are involved in each movement. plus you will be working larger muscle groups more frequently, releasing more muscle building hormones and burning more calories.
.
☝🏼 here are a couple of ways you might be able to split it up better for maximum results:
.
☑️ push - pull - legs split - this involves having three different training days:
.
1️⃣ push day which involves training the muscles that are involved in upper body pushing movements (chest, shoulders, triceps).
2️⃣ pull day which involves training upper body pulling movements (back muscles, rear delts and biceps).
3️⃣ leg day which is dedicated to the lower body and training legs (quads, hamstrings, glutes and calves).
.
🏋🏼‍♀️ this split would be great for people who train 5/6x a week. if training 6x a week then hit each workout twice at different rep ranges. if training 5x then leave one out each week but change which one is left out each time. this way you are hitting muscles more frequently whilst still getting enough rest between muscle groups.
.
☑️ another option would be to go for a full body push and then a full body pull routine, involving two different training days:
.
1️⃣ full body push - this would involve working the chest, shoulders and triceps. as well as working the quads though squatting, leg pressing, lunges, leg extensions etc.
2️⃣ full body pull - this involves working the back muscles, rear delts and biceps. as well as working the hamstrings through exercises such as deadlifts, romanian deadlifts and hamstring curls.
.
.
.
One of the reasons I am who I am today...my Dad. “Put up or shut up and don’t say a word if you can’t back it up” ⁣
⁣
Taylor Atwood - Beyond The Platform, coming soon. 
@denovosupps #BeRelentless #FuelTheBest
36 2,851 Yesterday
One of the reasons i am who i am today...my dad. “put up or shut up and don’t say a word if you can’t back it up” ⁣
⁣
taylor atwood - beyond the platform, coming soon.
@denovosupps #berelentless #fuelthebest
🇨🇳SQUAT JERK TECHNIQUE
-
Excellent 200kg squat jerk by 23 year old Yuan Chengfei (77kg CHN). Pay attention to the degree of control during descend of the dip: back angle remains the same, no shifting of centre of mass, and the body stays in contact with the barbell throughout.
-
One of the most common mistakes by beginner and intermediate athletes when performing the jerk dip is lack of control. They try to initiate “bar whip” by dipping down in a sudden, jolting fashion; and the dip is usually shallow, not deep enough to generate enough power.
-
A shallow and jolting dip usually disconnects the body with the bar, ie the body descends quicker than the bar. What happens is when you ascend, the bar is still descending, crashing against you.
-
You may have seen some elite lifters adopt a shallow and very quick dip to maximise bar whip. There is a reason they are elite - they have mastered a technique which is perfect for them. For beginners and intermediate athletes, we suggest starting with a more textbook/ conventional approach to jerk dip: controlled descend, maintain the same back and chest angle and centre of mass.
.
Perfect Lift is a platform for amateur weightlifters to learn authentic Chinese weightlifting through our exclusive training and instructional videos as well as articles. Our Head Coach Lu @sanmingweightlifting is head of one of China’s most notable youth training facility in Fujian and has trained more than 100 gold medalists nationally and internationally, including world record holder @dengweichina and former world champion Zhangjie.
.
📝If you are serious about taking your weightlifting to another level using our proven Chinese training principles and methods, contact us now. We have extensive experience in helping amateur weightlifters around the world, from complete beginners to masters medalists, reach new heights in their training via our online training system.
-
#weightlifting #chineseweightlifting #squat #iwf #crossfit #olympiclifting #cleanandjerk #snatch #deadlift #bodybuilding #wod #fitfam #舉重 #举重 #usaw #hkfitness #powerlifting #bodybuilding #britishweightlifting #lpo #olympicweightlifting #hookgrip #perfectlift
21 1,254 2 days ago
🇨🇳squat j**k technique
-
excellent 200kg squat j**k by 23 year old yuan chengfei (77kg chn). pay attention to the degree of control during descend of the dip: back angle remains the same, no shifting of centre of mass, and the body stays in contact with the barbell throughout.
-
one of the most common mistakes by beginner and intermediate athletes when performing the j**k dip is lack of control. they try to initiate “bar whip” by dipping down in a sudden, jolting fashion; and the dip is usually shallow, not deep enough to generate enough power.
-
a shallow and jolting dip usually disconnects the body with the bar, ie the body descends quicker than the bar. what happens is when you ascend, the bar is still descending, crashing against you.
-
you may have seen some elite lifters adopt a shallow and very quick dip to maximise bar whip. there is a reason they are elite - they have mastered a technique which is perfect for them. for beginners and intermediate athletes, we suggest starting with a more textbook/ conventional approach to j**k dip: controlled descend, maintain the same back and chest angle and centre of mass.
.
perfect lift is a platform for amateur weightlifters to learn authentic chinese weightlifting through our exclusive training and instructional videos as well as articles. our head coach lu @sanmingweightlifting is head of one of china’s most notable youth training facility in fujian and has trained more than 100 gold medalists nationally and internationally, including world record holder @dengweichina and former world champion zhangjie.
.
📝if you are serious about taking your weightlifting to another level using our proven chinese training principles and methods, contact us now. we have extensive experience in helping amateur weightlifters around the world, from complete beginners to masters medalists, reach new heights in their training via our online training system.
-
#weightlifting #chineseweightlifting #squat #iwf #crossfit #olympiclifting #cleanandjerk #s****h #deadlift #bodybuilding #wod #fitfam #舉重 #举重 #usaw #hkfitness #powerlifting #bodybuilding #britishweightlifting #lpo #olympicweightlifting #hookgrip #perfectlift