Early Friday morning skwets. Tried wider stance and flat shoes. 150kgx2 x5 sets. Felt brutal and slow. Back to heels I go. Giant setted all my accessories then did some GPP. KB carries x 18 trips. Then tyre flips x 5 and tyre whacks x 10 all for 5 rounds. #nodadbodshere
Killer workout this morning @crossfitchristiania with coach @juliesalicath. Thanks to her I managed to pull some extra reps and ended with 27 x 112kg deadlift for a maxrep test (70% of 3rm). Super fun and exhausting. #deadlift#Crossfit#fridayweightlifting#barbelfun
🏋️♀️LOW REPS VS HIGH REPS
🏃♀️Anything over 6 reps is cardio, and we all know how cardio destroys gains.. Right?
🏋️♀️Not so fast. In actuality, due to differences in fiber type composition, different muscles hypertrophy best at different – and often multiple – rep ranges.
💥For maximal muscular development/to optimally change the way your body actually looks, then, a variety of set and rep schemes should be employed.
⏩Spend some time in the 1-5 rep range on your bigger lifts, but also be sure to include secondary/accessory exercises in the 8-15 range for optimal results & to ensure you're getting enough time under tension.
✅Verdict: Hit multiple rep ranges (low, medium, high, super high) throughout the course of a week or training cycle.
Don't be a dog shit dead-lifter 😂
Deadlifts are one of the most worst things you can do for your spine. Not everybody will master textbook form right Away, however if your getting stronger & don't get injured you will adapt through good time within ur lifting. Rounding of the back is concerning. Sure it's satisfying being able to pick up big weight from the ground but you need to remember Well, instead of focusing on pulling the bar off the floor, you should initiate the movement by pressing through the floor with your legs driven through the heels as if you were somehow leg pressing the earth away from you. The more you do it in your training the more you will learn to increase numbers. Progressive overload makes sense on paper. Typically means adding each week as get stronger. Making the muscles work harder which constitutes an overload.
If you're watching this short clip and are wondering what reps these are....unfortunately you're going to have to carry on wondering, as I myself don't even know 😂 You guys may or may not know that I have never once followed a program designed by another. I'm not saying I never will, but until present I have not 😁 I am currently training one day Bodybuilding and one day Powerlifting 💪🏼 Why? Because this is how I love to train 😊...So, Is this the best way to train for you? Not necessarily, unless I have a twin that's completely identical to me in every way, then the answer could be yes 😂 Just because one thing works for someone, doesn't mean it will work for another! On my powerlifting days I will set rep goals, targets based of percentages of my 1RM 😁 For those who are unsure of the difference between Bodybuilding/Powerlifting, Powerlifting is focused around your 3 main Compounds (Squat, Bench, Deadlift) 🙌🏼😁 On my body building days I DO NOT count reps. My rep range for every set is - Until it hurts....and then do more (unless form breaks down) ☝🏼 I will always try to hit a minimum of 12-15 reps, if I am hitting Failure before 12 on exercises on my Bodybuilding days then I will reduce the weight I am lifting, simple as that 💪🏼 Whilst programming and aiming for set reps has its place in training, for me that place is not for accessory exercises that are not heavy compounds. I see far too many people who aim for 4 x 10, they will hit the 10 and look fine, and then repeat, after the 4th set they look like they've just been groomed or something. Let me finish with this quote for you, as it's one of many that I allow to run through my head to push me beyond the pain barrier....'If it doesn't Challenge you, it won't Change you'. 💪🏼 ➡️ Video Creds to the amazing @tara_bunker 🙌🏼😁 #workout#eatclean#training#trainhard#transformation#inspiration#iifym#progress#shredded#deadlift#diet#dedication#flex#fitfam#fitness#gym#gains#hardwork#healthy#lean#lifting#lifestyle#cutting#bench#bodypower#bodypower#natural#motivation
This hurt. Worked up to 190kg x 5 yesterday and today feel like a truck repeatedly ran me over in the night.
72kg bodyweight currently; getting ever closer to that triple bodyweight lift.
**Repost by @revivestronger **
Meal timing is overseen by majority of people in the fitness industry. There is no such a thing as an anabolic window that exist within 30 minutes after of your workout. It is a myth believed by the old school bodybuilders. -
Instead of focusing on little insignificant factors such as meal timing, we should focus on making sure that required calories,macronutrients and micronutrients are consumed respectively. If all the following things are followed then meal timing becomes significant. -
In order to keep MPS (muscle protein synthesis) high trough out the day, it is recommended to consume a protein based meal every 3 & 4 hours. As shown in the photo, more protein should be consumed before/after workout as the body is fatigued and tissues need to be repaired. -
Victor Martinez treinando com os novos Straps azuis @schieksportsinc
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Schiek - What the Pros Wear
Another cheeky timelapse 🙈
This time we captured the amazing @matt_knight94 running his NINJA class.
Our NINJA classes follow a 6 week programme, developing core strength, mobility and mastering your body weight skills, with a focus towards certain gymnastics movements.
This block is concentrating on giving the tribe the knowledge, skills and drills to nail Muscle Ups and Handstand Press Ups.
Matt uses these 10 minute animal flow routines to help develop all the above, and we can definitely notice the difference in our NINJAs 👌🏽