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@beswald
Having an injury but still want to build muscles? We all have to go through some kind of injury but what to do and how to adjust the program. Have a great Friday and train! Build muscles 💪 Team Beswald (at Fitness First Bond St Platinum)
Isometric method. Another great method to break muscle tissue and make your muscles grow (hypertrophy)! Isometric hold leads to greatest activation level, which mean more recruitments of muscle's motor units. We've done it today in a super set - even nicer 😁: A1 Ez bar Preacher curl 2x 8 tempo 22X0 (2 down - eccentric, 2s pause, fast up to contract muscles fast and 0 pause at the top) follow by A2 Isometric hold 2x 1min - using challenging weights and it's to failure We did that at the end of the session as the biceps "finisher" to completely destroy it. Try it to and grow😊💪 Not for beginners!!! Team Beswald (at Fitness First Bondi Spring St Platinum)
Use pauses to strengthen your lifts weaknesses (e.g in squat, bench press...) and build your MUSCLES! More tension creates more hypertrophy! Try this 2s method pauses and grow! Have a nice weekend and train! Team Beswald (at Fitness First Bondi Spring St Platinum)
Build your Upper Back with this drop set super set. Watch our client Stuart going through thus: A1 Seated row 4x 8+8 (do heavy 8 drop weights and do another 8) - hard work! A2 Bands Pull Apart 4x 15 reps - to finish the upper back. It should be very hard work and you should have your upper back in fire 😊 Your upper back will grow! Try it and let us know. Happy Friday Team Beswald (at Beswald)
Our coach Michal is being photo-shot for Fitness First media channel. Such a great opportunity to be chosen to represent such a great big brand Fitness First where he runs his business for so many years. Michal 's going to provide you with 2 different workouts, how to perform the exercises and what to avoid and focus on. There might be a bit more assuming of his ballet background 😁 So stay tuned and if you're Fitness First member you'll get the access to it or follow us for more details. Have a great sunny day. Team Beswald (at Rushcutters Bay)
Spin class completed with our client Simon. Great push mate and very happy to see you building the fitness as well as the muscles! 😊 Guys build muscles with weights but also work on your fitness level! Fitter you are more and harder you can train, live, enjoy your life and your love one. 😊❤️ Then of course feed your body with enough protein, carbs and fat to replenish your energy. Have a great start of the week! Coach Michal (at Fitness First Bond St Platinum)
It's a weekend but there is no excuse to not train 😊🏋 Building the legs with A1 Heavy prowler 7-8x20m 15s rest A2 Heavy barbell walking lunges 7-8x 12 steps 75s rest B - Leg Press feet parallel and lower on platform (quads focus) 3x 20-25 to failure 90s rest And after that massive supersets to build glutes 😊 What do you train today? Have a great weekend. Team Beswald (at Fitness First George St Platinum)
Food shopping. We hope you're buying also good food with good sources of protein, carbs and fat. Our coach Michal bought lots of mix colorful vegetable (different color different nutrients), mix meat - the same different meat different nutrients (chicken, beef, turkey, salmon), Chobani, eggs, fruit and more. The important part is to eat not only one kind of food like chicken or only beef. Try to get different food/source of nutrients to balance it and you'll build better and healthier body. And your muscles! 😊💪 Have a great weekend. Team Beswald
What would you like to know more about? Is it any exercise, training method, muscle to build, strength or stretching, mobility...? Please write it down in comment section below what is it and we will make the next episodes about it. Have a great weekend and train. Team Beswald (at Fitness First Bond St Platinum)
Do you want to build your shoulders? Of course! EVERY MALE WANTS! Try one of this overload techniques we used today with our client Stuart, Super Set! It's a great way to extend the tension of the training muscles to create hypertrophy (breaking down the muscle tissue to make them growth) We did: A1 Seated Shoulder Press 4 x 8 with tempo 2210 (2s down and 2s pause above shoulders to make it super yummy) 15s and straight to A2 Seated Dumbbells Lateral Raises 4 x 10 tempo 2012 (2a down and 2s hold at the top) rest 90s Try it to and you will feel the shoulders like never before. Reminder - not for beginners and it should be a hard work 😄 Happy training. Team Beswald (at Fitness First Bond St Platinum)
Monday Chest Day! Build your chest with this great exercise - dumbbells chest press. Have a great day and train. Team Beswald (at Beswald)
Bench Press for GP. Beswald's coach Khiem shows and explain how to perform Bench Press for general population. Build your chest with correct and safe technique. Have a great Sunday and train. Team Beswald (at Beswald)
How to set up Bench Press for Powerlifting. Beswald's coach Khiem shows and explains how to set up bench press for powerlifters. Try it and get strong. Team Beswald (at Beswald)
LADIES do you struggle to get leaner, stronger and build great legs and gluts? Are you afraid to look "bulky"? Would you like to build an awesome confident body? Then train with us and look like our client Valerie! BECOME your BEST with BESWALD! Contact us for a free consultation. Team Beswald (at Fitness First Bond St Platinum)
Training the "Beast" Strength & Conditioning. Farmers - 20m with 72kg in each hand Prowler - 20m 175kg Prowler push - 35m 40kg 4x! Rest between 30s abs after 3-4min. When client gets adequate hours of sleep and good nutrition the performance goes up significantly. Well done Philippe! Guys try it too and let us know. Have a great day and train! Team Beswald (at Beswald)
ABS 😊 Why not to super set those two most difficult but also the most effective exercises? Build your core strength and muscles even more! Have fun with it! Team Beswald (at Beswald)
ABS 😊 Hanging leg raises variations to build your hot and great abdominal muscles and strengthening your core even more. Try it today and let's us know how was it. Team Beswald (at Beswald)