JMax Fitness

Jason Maxwell's tips to build muscle, melt fat, and look amazing...the fast way.

[jmaxfitness]

MUSCLE BUILDING SPLIT by @jmaxfitness - If you want to build muscle, you'll want to train each muscle 2-3x per week. - This is one of my favorite splits to train each muscle 2x per week. - Monday - Upper Body Strength Day. 5 sets of 5 reps on upper body exercises like bench press, chest supported row, chin up, and military press. - Tuesday - Lower Body Strength Day. 5 sets of 5 reps on lower body exercises such as squats, deadlifts, Bulgarian split squats, etc. - Thursday - Upper Body Hypertrophy. 4 sets of 8-12 reps on upper body exercises such as DB bench, seated row, lat pulldowns, and DB military press. - Friday - Lower Body Hypertrophy. 4 sets of 8-12 reps on lower body exercises such as lunges, leg press, Romanian deadlifts, hamstring curls, etc. - You train for both muscle and strength during the same week, which allows you to build more muscle. This is known as Hybrid Muscle Training. Visit the link in my bio to get the free workout program. - If someone you know is trying to put on muscle, then send them here. - #buildmuscle #gainmuscle #musclescience #musclegrowth #musclescientist #setsandreps #muscleman #muscled #musclegain #jmaxfitness #musclemodel #musclemen #muscleboy #muscleguy #musclefit #musclekingz #deadlifting #squatlife #squatday #benchpress #benchday #deadliftday #legday #armday #chestday #backday #latspread https://ift.tt/2qBHPnC

[jmaxfitness]

⭕️HOW MUCH SHOULD YOU TRAIN TO RETAIN MUSCLE MASS WHILE DIETING?⭕️by @pheasyque - Very controversial topic. Many are the anecdotal broscientists who advocate high reps low weight, others don’t.. where does the truth stand? - When it comes to muscle retention, poundage is MORE important than fatigue. Your muscles don’t “stay” because you push them to failure volume wise (aka increasing the number or reps or sets) but rather because of the instensity you’re training them with! (% of load on the bar) - Your muscles are divided into Type I and Type II fibers, and the higher ones get activated through heavy loading, hence the reason why going heavy EVEN when dieting is SUPERIOR. - How heavy? 75% + of your 1RMs. That’s where all your muscle fibers get recruited. - Do you have to always go heavy and complete all the sets & reps? - This is where things get even “funnier”. You can actually cut your volume up to 1/3 and still retain your muscle mass. - Sure, you won’t get a pump, you won’t sweat as much, but for sure you will have provided the stimulus required for your muscles to stay. - Yes, that means cutting your 6 sets up to 2, and still reap off the benefits. - Now, I’m not advocating the fact that you SHOULD automatically cut your volume to 1/3 as soon as you start dieting, no. However, if you’ve dieted previously, you know that some days are just “no days”: you feel off, no energy, sluggish and everything else. Well, that’s exactly when you can go to the gym, hit a few heavy sets and get the job done. - Amazing psychologically, and it’s definitely a helpful strategy to use when energy levels are extremely low. - 🔥🔥🔥TAG the whole fitness community because nobody knows about this, lol. -#highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #jmaxfitness #muscleman #howtolosefat #liss https://ift.tt/2qAaJW2

[jmaxfitness]

CARDIO by @apfau - Let's talk about everyone’s favorite thing to do...cardio 😂😂. I often get asked which is better between low intensity steady state cardio (LISS) and high intensity interval training (HIIT). - My short answer is that neither is better than the other and believe it or not, you can actually incorporate both 😱😱. - LISS is useful because it's simple, not very difficult, and can be done anywhere. Even if you're tired and even if you don't have access to a gym, you can do it. You can just go for a walk outside or around the mall if you want. - HIIT is useful because you can get it over with faster since you burn a lot of calories in very little time. However, it is taxing and can impair recovery from your workouts if you do it too often or too close to a leg workout. - The one that is never talked about is moderate intensity which is actually my personal favorite since it combines the benefits of LISS and HIIT. - Overall, no one really likes cardio but we do it because it's healthy and it's a way to burn calories. Therefore, I recommend selecting a method that makes you the least miserable while you're doing it since you're much more likely to stick with it than with a method that has you hating every second of it. - If someone you know would be interested in this, then send them here. - #pfaufitness #fitness #cardio #hiit #exercise #exercisetips #gym #bodybuilding #workout https://ift.tt/2H6oHcr

[jmaxfitness]

HOW TO GET BIG CALVES by @jmaxfitness - ANYONE can get big calves...even you. - The trick is to train them more frequently. This means every day, or at least every time workout. - A few months ago, I was talking to @mountaindog1 (who has arguably some of the best calves in bodybuilding), and I asked him how he got his calves so big. - He told me that he always blamed his skinny calves on his bad genetics, but then he started training them 6-7 times per week. That's what made them grow. - If you really want your calves to grow, you need to make it your #1 focus this month. Train them at the start of each workout for 10 minutes. Do it for 30 days. That's my challenge to you. - After all, do you want legs like Ramsay Bolton, or do you want legs like The Mountain?...Ya, that's what I thought. - If someone you know has skinny calves, send them here. - #calftraining #calfday #calfworkout #legday #legworkout #legtraining #bigcalves #skinnylegs #dyel #doyouevenlift #doyouevenliftbro #aestheticshot #quadzilla #bodybuilderproblems #bodybuildingproblems #tempo #gymmeme #gymjunkie #muscleman #frankzane #zyzz #aestheticsarmy #aestheticshots #genetics #shredded #leangains #guyswithmuscle https://ift.tt/2vijgBR

[jmaxfitness]

HOW TO LOSE FAT - Fat loss is a battle. Go in with the right tools, and you’ll get lean. - Go in with the wrong tools (ahem long distance running, apple cider vinegar, and bulletproof coffee), and you’ll be shooting yourself in the foot. - It’s the equivalent of bringing a knife to a lightsaber battle. - Here’s how to lose fat in 3 easy steps: - Lift weights. My god if there is one thing you should be doing to lose fat, it is this. Nothing gives you a bigger bang for your buck. - Sustainable caloric deficit. You can’t lose weight unless you’re in a caloric deficit. This means EATING LESS FOOD THAN YOU BURN. Aim for bodyweight (lbs) x 10-12. So if you’re 200lbs, eat 2000 Calories per day. - High Intensity Interval Training. This cardio is the best bang for your buck. My favourite interval is biking on a high resistance as fast and hard as you can for as long as you can. You want to fail around 15-20 seconds, so adjust the resistance accordingly. Rest 2 minutes and repeat for a total of 2-5 rounds. (This is harder than it sounds, trust me). - If you or someone you know would be interested in this, then send them here! - #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #jmaxfitness https://ift.tt/2qAQIhk

[jmaxfitness]

BULKING VS. CUTTING by @jmaxfitness - Today is the last day that you can get "Full Body Overload" for free via the link in my bio. Go there right now to claim your workout before it's too late. - Training to bulk vs training to cut doesn’t change too much. It’s all about the diet. - Your goal in the gym is to build muscle and get stronger. That’s it. It doesn’t matter if you’re bulking or cutting. - If you want to lose fat faster than you can say “watch those wrist rockets”, then make sure you’re in a Caloric deficit and eating enough protein to maintain (or build) your muscle mass. Bodyweight (in lbs) x 10-12 is good here. Get a minimum of 0.82g/lb of protein per day. So if you’re 200lbs, that’s 164g of protein MINIMUM. - If you want to build muscle (bulk up), eat in a Caloric surplus. Bodyweight (in lbs) x 16-18 is a good starting point. Make sure to get enough protein too! Technically, 0.82g/lb of protein should work, but if you can afford to eat more calories, go with higher protein (because protein is probably your favorite macro…although carbs are pretty great too haha). - If you or someone you know would be interested in this, then send them here! - #bulking #cutting #bulkingseason #bulkseason #bulkingup #bulkup #bulklife #cuttingseason #gainmuscle #buildmuscle #musclegain #aesthetictumblr #aestheticshot #aestheticarmy #aestheticaf #strongaf #pumpingiron #doyouevenlift #meatheadproblems #truenutrition #jmaxfitness #instabodybuilding #quadzilla #bodybuildingnation #meathead #elitefts https://ift.tt/2H2h4Qp

[jmaxfitness]

BEST SUPPLEMENTS FOR FAT LOSS - If you want to lose fat, there are a couple supplements that can help you. Let me explain: - First of all, if we’re talking pure supplements here, then caffeine has been proven again and again to speed up fat loss. Personally, I take caffeine pills (because I don’t drink coffee), but you can easily get it by drinking more coffee. - Secondly, if you want to lose fat, you need to be in a Caloric deficit. On top of this, you want to be on a high protein diet. If you cannot get enough protein with food, then whey isolate will be the supplement to help you get there. Aim for an absolute minimum of 0.82g/lb, so if you’re 200lbs, that’s 164g of protein daily. - Lastly, you want to know a great “supplement” for fat loss? Hard work. That means sprints and weight training. Nothing helps you lose fat better than weight training. Take out weight training, and you will lose WEIGHT. In order to lose as much fat as possible, you need to hang onto your muscle, and that’s where weight training comes in. The sprints will help elevate your metabolism. - Got a friend who would be interested in this? Then send them here! - #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #jmaxfitness https://ift.tt/2qAwbKs

[jmaxfitness]

4 METHODS TO BUILD MUSCLE by @jmaxfitness - There's a 5th method to build muscle (not listed here) and I used it to gain 27lbs of muscle in only 4 months. Visit the link in my bio to get the exact workout program I used (for free). - Luckily, if you want to build muscle, there are many ways to skin the cat. - With that being said, you will make the most progress is you stick to the program. Stick to it for a least 8 weeks. The goal with every workout is to beat or tie last workout’s performance. So that means doing the same reps and weight, or adding a rep, or adding 5lbs. With that being said, here are some methods to build muscle: - German Volume Training. A classic. Do 10 sets of 10 reps on each major muscle group. - The DUP Method. A modern classic. When I tell people they need to train each muscle group 3 times per week, this is how you accomplish it. You’ll use 3 different set and rep schemes: 4x4, 4x8, and 3x12. The 4x4 day is a strength day. This allows you to lift more when you train to build muscle. The 3x12 day is pure muscle building. The 4x8 day is for strength and mass. - Non-Linear Periodization. If you are going to train a muscle twice per week, then NLP is the way to go. You will have a strength day (5x5) and a muscle building day (4x12). - Stronglifts 5x5. This is a classic beginner program. You will do 5 sets of 5 reps on every major lift (muscle group). The goal is to build strength (and dense muscle follows). - #stronglifts #germanvolumetraining #nonlinearperiodization #phattraining #thedupmethod #dailyundulatingperiodization #buildmuscle #gainmuscle #musclescience #musclegrowth #musclescientist #setsandreps #muscleman #muscled #musclegain #jmaxfitness #musclemodel #musclemen #muscleboy #muscleguy #musclefit #musclekingz #deadlifting #squatlife #squatday #benchpress #benchday #deadliftday #legday https://ift.tt/2JMXhpQ

[jmaxfitness]

HOW TO GET A SIX-PACK - As Ben Kenobi once said, “Abs are made in the kitchen”. - I kind of agree. Yes, nutrition is important to see your abs, but if you don’t have any muscle, your six-pack will look like crap. Here’s what you should do: - Diet for fat loss. This means eating BW(lbs) x 10-12. So if you’re 200lbs, eat 2000 – 2400 Calories per day. For protein, get a minimum of 0.82g/lb, but it’s easier to just get 1g/lb, so if you’re 200lbs, eat 200g of protein per day. - As for building your ab muscles, you can’t go wrong with a properly balanced workout plan. If your workout plan consists of mostly the following, then you’re doing alright: deadlift variations, squat variations, single leg variations, horizontal pushes, horizontal pulls, vertical pushes, vertical pulls, and planks. - Any questions? You know who to call! - #sixpackabs #iifym #flexibledieting #deadlift #bigtriceps #armday #armdayeveryday #fatlossdiet #armworkout #armworkouts #armpump #squat #benchpress #bodybuilderworkout #fatloss #bicepcurls #bicepscurls #fatlossworkout #bicepsexercise #tricepsexercise #armstraining #armtraining #curlsforthegirls #trisfortheguys #weightlossworkout #gainmuscle #workoutroutines #jmaxfitness #starwars https://ift.tt/2HxwHA9

[jmaxfitness]

HIERARCHY OF MUSCLE GAIN by @jmaxfitness - If you want to build muscle fast and start off 2018 like a champ, then visit the link in my bio for your free "Full Body Overload" workout. - If you want to build muscle, you need to focus on what matters. - This is what's at the base of your pyramid. In this case, it's your diet. You can train all you want, but if you're not eating in a caloric surplus with high protein, then you're limiting your gains. If you're not eating enough, you've got to pay your debts! Think like a Lannister. - Next is your training. Volume (number of sets and reps) and intensity (weight you use) will dictate muscle growth. If you're not growing, do more sets and reps with heavier weight. - As I've said many times before, frequency is important for muscle growth, as it allows you to split up the volume over the week and train with heavier weights in those multiple sessions. - For your rest periods, research shows longer rest is beneficial. 2 min for isolation and 3 min for compound exercises. - For tempo, just control the weight and focus on feeling it in your muscle and you'll be fine. - Lastly, is supplements. You can build muscle without supplements, but they will give you an extra edge if you're doing everything else right. 5g of creatine monohydrate per day will work wonders. - If someone you know is trying to build muscle, then send them here. - #buildmuscle #gainmuscle #musclescience #musclegrowth #musclescientist #setsandreps #muscleman #muscled #musclegain #jmaxfitness #musclemodel #musclemen #muscleboy #muscleguy #musclefit #musclekingz #deadlifting #squatlife #squatday #benchpress #benchday #deadliftday #legday #armday #chestday #backday #latspread #bulking #bulkup https://ift.tt/2ve8Kv9

[jmaxfitness]

KETO DIET PROS AND CONS by @jmaxfitness - Everyone on Instagram wants to do the Keto diet, while I'm here eating pizza, burritos, oatmeal, and chocolate. - Here are some things that people aren't saying about the keto diet: - 1. The people who get shredded on the keto diet are eating in a Caloric deficit. These either happens because they're tracking their calories, or because the diet helps blunt hunger. - 2. It's fun at first, but after a while, you just want to eat a damn burger or some pizza. - 3. For every keto transformation, there are probably 100 keto failures. The internet only shows the winners. Many people get fat on keto because they eat too much fat, and then they are eating in a caloric surplus. - So can the Keto diet work? Yes. Is it the best diet? Probably not. - What diet do you follow? Let me know below. - #keto #ketodiet #ketosis #ketomeal #ketones #macros #iifym #ifitfitsyourmacros #flexibledieting #flexiblediet #nutrition #weighttraining #HIIT #cardio #bulking #cutting #bulkingseason #bulkseason #bulkingup #bulkup #bulklife #cuttingseason #gainmuscle #buildmuscle #musclegain #strongaf #pumpingiron #doyouevenlift #meatheadproblems #jmaxfitness https://ift.tt/2IU5WWd

[jmaxfitness]

*PROTEIN SHAKE IDEAS* by @mazerfitness ⠀ ➖⠀ Did you ever wonder how you could make your protein shake better tasting? I mean sometimes, just protein powder doesn't cut it and you want something better, especially if it's not a post-workout meal but a meal replacement shake. ➖⠀ Well, here are 4 tasty protein shake recipes for you! Make these ideas fit your own daily needs and you're good...Just put stuff in a blender and blend it!⠀ ➖⠀ What is your favorite combination of ingredients? Let me know in the comments down below!⠀ ➖⠀ *⠀ *⠀ *⠀ *⠀ *⠀ #weightlossgoals #weightlossjourney #weightlossfood #weightlosscoach #weightlossmotivation #weightlossdiary #weightlossdiet #nutrition #nutritiontips #nutritionfacts #nutritioncoach #onlinecoach #buildmuscle #getjacked #burnfat #losefat #chickenbreast #healthyweightloss #fatlosstips #weightlosstips #getlean #proteinbar #wheyprotein #proteinpowder #leanprotein #proteinshake #proteins #proteinpancakes #fitnesscoach #ozfitlife https://ift.tt/2HoyvOn

[jmaxfitness]

Why You Can't Gain Muscle by @corylrodriguez ⠀⠀⠀⠀⠀⠀⠀⠀⠀ _ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So you’re trying to gain muscle, you’re going to the gym, you’re putting in all this effort, yet you don’t have the results you want.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Well here are so simple reasons why you might not be packing on the muscle like you would ultimately like!⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Visit the link in my bio for your free muscle building workout.📲⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ #musclefood #gainmuscle #buildmuscle #gymtime #muscular #musclemodel #cardio #wheyprotein #workout #workouttitme #workoutday #workoutbuddy #workoutdone #musclemass #protein #proteins #proteinshake #musclegains #sleepytime #sleepaid #hypertrophy #cardiotime #stressrelief #stressfree #iifym #flexibledieting #buildingmuscle #buildingmuscles #gaintrain #anabolic https://ift.tt/2GYJN8A

[jmaxfitness]

4 HABITS OF JACKED GUYS by @jmaxfitness - Tracking macros is one thing, but if you want to truly be jacked, you need to incorporate simple habits into your lifestyle. - If you have these habits in your life, anything you want to accomplish will be easier, whether it's fat loss or muscle gain. - Eat protein at every meal. If you're lifting, you need a minimum protein of 0.82g/lb per day. So if you're 200lbs, that a MINIMUM of 164g of protein. For some people, you feel like Jabba the Hutt if you eat that much protein, but if you make it a habit to include a protein with every meal, then it's MUCH easier. - Eat veggies and fruits every day. You need fiber and micronutrients to live a healthy life. Aim for 3 Cups of veggies per day. - Don't drink liquid calories. Almost every obese person I've met drank loads of pop (soda), juice, and other calorie-containing beverages daily. If you want to be lean, switch to water. - Lift weights. You want to build muscle and look jacked? Lift weights. If you're afraid to go to the gym...screw it, just do it. - If someone you know is trying to get jacked, then send them here. - #jacked #shredded #shreddedlife #muscleguy #muscleman #deadlift #deadlifts #deadlifting #steak #steaks #protein #proteins #musclemeal #mealprep #mealprepping #guyswithmuscle #musclebuilding #flexibledieting #nutritionmyth #meatproblems #bodybuilder #bodybuildingfoods #musclemeal #highprotein #gymlife #gymbros #buildmuscle #fitnessguru #fitguy #healthynutrition https://ift.tt/2GYNwXS

[jmaxfitness]

MUSCLE EXERCISES by @jmaxfitness - Save this post if you want to build muscle. - These exercises should be the foundation of your muscle building routine. It doesn't matter if you're a beginner, intermediate, or advanced, you will always use these exercises to build muscle. - All of these exercises are compound movements. The key is to use progressive overload - which means always trying to get stronger. - Beat or tie last workout's performance. - For example, if you deadlifted 225 lbs for 8 reps last workout, then the goal of this workout is to deadlift 225 lbs for 9 reps, or 230 lbs for 8 reps. - If you're not getting stronger, you're leaving gains on the table. - If someone you know is trying to build muscle, then send them here. - #muscle #muscleexercise #compoundmovement #compoundmovements #deadlift #squat #benchpress #militarypress #overheadpress #bentoverrow #row #chinup #pullup #buildmuscle #gainmuscle #musclescience #musclegrowth #musclescientist #getstrong #muscleman #muscled #musclegain #jmaxfitness #musclemodel #musclemen #muscleboy #muscleguy #musclefit #musclekingz #deadlifting https://ift.tt/2qqZ8Zb

[jmaxfitness]

FLEXIBLE DIETING FACT by @syattfitness - 🦄If you ever get nervous or anxious or beat yourself up for eating something "bad" or going over your calories, pay attention because this is important. - ☕️First, there is no such thing as a "good" food or "bad" food. "Right" food or "wrong" food. "Healthy" or "unhealthy." There is only food. And, yes, you can sometimes eat too much (or even too little). But there isn't a single food on this whole earth that is inherently good or bad. Hell, water is arguably the healthiest thing of all the things and even too much (or too little) of that will kill you. - 🦄Second, progress comes from consistency NOT rigidity. Often times we'll eat one "bad" thing and immediately go into self loathing mode. We'll think we failed and ruined all of our progress and have to start all over again. But, obviously, that's not true. In the same way no one has ever gotten skinny from eating a salad, no one ever got fat from eating a doughnut (or cake or pizza or oreos or whatever). - ☕️Progress takes time. And patience. Lots of both. And the sooner you realize the key to successful dieting lies in flexible dieting the sooner you will remove all nutrition-related stress and can focus on the things that matter most to you (family, friends, deadlifts, etc). - #iifym #ifitfitsyourmacros #macros #calories #nutrition #alwaysoptimal #sfinnercircle #syattfitness https://ift.tt/2IPfaTs

[jmaxfitness]

2000 CALORIES by @cartergood - ”You don’t need to count calories! Just eat healthy foods, and you’ll lose weight!” ⠀ Has anyone ever told you that☝️? ⠀ Well, they’re not entirely wrong. Eating healthy foods CAN and does help you lose weight — but it has little to do with “eating healthier” and almost everything to do with what happens when you start consuming more whole & nutritious foods... ⠀ Fat Loss 101 👨‍🏫 👉 To lose weight, you NEED to be in a calorie deficit. ⠀ Now imagine someone swaps their usual cheeseburgers and fries 🍔🍟 (which have lots ‘n’ lots of calories) for the same amount of chicken breast and broccoli 🐔🌳 (which has much fewer calories). ⠀ Duh. No wonder they lose weight! They end up consuming fewer calories without even trying! ⠀ And there are many reasons why it’s easier to take in fewer calories eating healthy food. The main ones being that they have: . ✔️MORE food volume per calorie ✔️ MORE protein (typically) ✔️ MORE Fiber ✔️ MORE Micronutrients (vitamins & minerals) . So how can YOU take this knowledge and use it for your own benefit📚🤔? ⠀ 1. If you’re struggling to eat in a deficit because you’re always feeling hungry or tired 😰, eating more whole foods will help! ⠀ How? By increasing how much food you’re eating and ensuring you’re getting plenty of vitamins and minerals. ⠀ 2. If you’re struggling to eat whole foods because you’re craving “less healthy” foods like chocolate 🍫 & ice cream 🍨, realize that you CAN still have those foods! ⠀ You’ll just need to make ’em “fit” your daily calorie goals. Because they’re calorically dense, the trade-off is you might have to deal with a bit more physical hunger... ⠀ Typically, folks can get away with eating fewer whole foods at the beginning of their diet. But as they start to lose weight, they get hungrier, and the belly-filling benefits of eating whole foods overpower their desire for that extra scoop of ice cream 😉 ——— #calories #weightloss #weightlossfood #wholefood #junkfood https://ift.tt/2qr3LBT