There has never been a better time to stay focused⚡️📸 swipe to see what I did with 295lbs from Tuesday👀 (4x4) - I am so damn excited with my bench press progression guys. As long as i stay healthy physically (and ofc internally), I’ll be hitting impressive weight in no time (my left pec has been extremely tight recently; definitely from all the benching). Was meant to hit a 3x5 paused bench w/ 275lbs but because of the pec tightness, I decided to just skip the programed paused bench and jump straight into the deep end😟🤧 great success👍🏽 - You’ll also notice that My mood/energy progressively increased with each set cuz the weight felt substantially lighter as my body got warmer lol. First set is always the hardest for me..Road to 345 . Outfit by @vqfit 🔥 link in bio to cop🙏🏼 - - - - #bicepandtricep #armexercises #armday #armworkouts #armsworkout #tricepworkouts #musclebuilding #benchpresspr #everdayisarmday #bizeps #shreddedacademy #shreddedunion #musculefitness #bicepworkout #hypertrophy #trizeps #hammerstrength #bodybuildingnation #gainsville


D O M S A N D M U S C L E G R O W T H ⠀⠀⠀⠀⠀⠀⠀⠀⠀ DOMS (Delayed Onset Muscle Soreness) is muscle soreness which varies from slight to severe. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Ιt can start about 8 hours post workout and can last up to 72 hours. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ When we mostly experience DOMS? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✅When we cause too much muscle damage, probably coming from too much volume for OUR recovery capacity. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✅When we have a novel stimulus, coming from a new exercise or even a new variation of an old one. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✅When we are back to training after some period of time, or if we start training for first time in our life. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✅When we perform exercises with great stretch at the eccentric part of the movement. Like RDL, Chest flyes, or overhead tricep extensions for example. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ These are the most common situations. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ❗️The point is that muscle soreness IS NOT an indicator of an effective training program or an effective session. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The absence of DOMS does not mean a bad session and vice versa. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Of course is probably an indicator to know if we have engaged the target muscle group correctly. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 😉Also, it is an indicator to understand if we are doing too much or too little volume. In combination with our training progression we can have a clear view about this. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ For example, if we progress on training but we don’t have DOMS at all, we can add some volume and check things out.💪 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ❗️So, if your goal is hypertrophy, DON’T CHASE DOMS. Chase PERFORMANCE PROGRESSION. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Follow the basic principles of hypertrophy and BEAT your previous numbers in the gym. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Chasing DOMS without considering anything else, can be counterproductive. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ What’s your thoughts on DOMS? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ P.S. If you are ready to achieve your goals, visit my website (link is in my bio) and apply today for Online Coaching. I will be glad to help!😃 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #SBScoaching #DOMS #Delts


Trainingsupdate ⚒️ - Gewichte gehen nach oben, Reps gehen nach unten. Die Kalorien bringen Power. - In der heutigen Einheit: 2 x 175 kg in der Beuge 2 x 137,5 kg auf der Bank - Es läuft. 20 days out. - #shreddedacademy #shreddedunion #musclefitness #youagainstyou #fitnessaddiction #nbb #mindsetmatters #powerbuilding #chestworkout #bodybuildingnation #hardworkout #saveit #liftinglive #summershredding #buildyourlegacy


Huge shot with my bro @lubomba . Surround yourself with people who aren’t afraid to step outside their comfort zone and be uncomfortable .


Every day is arm day💪🏼 The refeed yesterday done wonders for pump and vascularity. Looking forward to seeing how the manipulation of carbs during peak week goes! #gymshark


Forearms | Swipe 👈🏼 for full development | ⁣ ⁣ ✅Slide 1&2 | Back portion of the forearm |Rack pulls - keep all fingers on top of the bar and flex your wrist backwards throughout the movement. ⁣ ⁣ ✅Slide 3&4 | Top portion of the forearm | Palms down hammer curl - keep your wrist angle in line with your forearm.⁣ ⁣ ✅Last Slide | Whole outer portion of your arm including the outer portion of your bicep. Standard hammer curls.


Once is a mistake. Two times is a pattern. Three times is a habit. Or Once is happenstance, twice is coincidence and three times is an enemy action. Anyway I was meant to try shirts but got distracted by my appearance in the mirror, which seems reasonable since I’m at my lightest weight ever. The plan is gaining 3 stones. For those who don’t know 1 stone is 14 pounds and 1 pound is half a kilogram lol. I did buy a couple of short btw lmao. #shredded #shreddedunion #shreddedlife #shreddedacademy #shreddedzone #shreddednation #shreddedArmy #ShreddedSingh #Shreddedasfuck #shreddedbody #shreddedworkout #shreddedabs #shreddedlifestyle #shreddedbrothers #shreddedtothecore #shreddedaf #shreddedbyscience #shreddedmales #shreddedwheat #shreddedchicken #shredded365 #shreddedbawls #ShreddedPhysique #shreddedbeef #shreddedcheese #shreddedfitness #shreddedsaturday #shreddedfamily #shreddedboys #shreddedwarrior


Excellence is never an accident. It is always the result of high intention, sincere effort, and intelligent execution; it represents the wise choice of many alternatives – choice, not chance, determines your destiny.


3 year transformation😳 serious gains❗️❗️ 📸: @kimfrench87 . FOLLOW: @aesthetics_army FOLLOW: @aesthetics_army


Next Page