Hypertrophy, Strength, & Weight Management

💪Certified Personal Trainer 👨‍🎓Exercise Science Degree 🇺🇸Retired United States Marine ⬇️Work with me! 👍⬇️ https://jpfitnesspro.com/coaching

[jpfitnesspro]

*PERSONAL TRAINERS & FITNESS ENTHUSIASTS*: What progression system do you have in place? Let's say you have back squats planned for a week. Do you increase weight the next week? Keep it the same? Do more reps? Sets? A combination of both? How much do you manipulate these variables if you do change them? Your body adapts to the environment you put it in if you supply it with the appropriate nutrients and recovery. Simply adding weight week to week to the bar will not work forever. If you have more specific questions on progression ask below or message me! #strength #fit #fitness #plants #personaltraining #veganism #health #motivation #gym #workout #gains #exercise #healthy #redlands #veganfood #healthy #inlandempire #selfmadetrainingfacility #plantbased #lift #nutrition #food  #plantpower #weightloss #powerlifting #bodybuilding #smtf #vegan #selfmadetrainingfacilityredlands #selfmade  (at Self Made Training Facility - Redlands) https://www.instagram.com/p/CAONp7KDMV4/?igshid=1mn2xebvv2h4t

[jpfitnesspro]

If you go from doing nothing to starting a very hard training block, maybe you should add in an intro week to get some better gains! #strength #fit #fitness #plants #personaltraining #veganism #health #motivation #gym #workout #gains #exercise #healthy #redlands #veganfood #healthy #inlandempire #selfmadetrainingfacility #plantbased #lift #nutrition #food  #plantpower #weightloss #powerlifting #bodybuilding #smtf #vegan #selfmadetrainingfacilityredlands #selfmade  (at Redlands, California) https://www.instagram.com/p/B-A_NWWjXLa/?igshid=5cv9repfl81u

[jpfitnesspro]

Always remember, there are very few black and whites in fitness. Training to failure has its place, but what place is that? Should you always train to failure or never train to failure? This picture gives you some places to intelligently implement failure training into your program! #strength #fit #fitness #plants #personaltraining #veganism #health #motivation #gym #workout #gains #exercise #healthy #redlands #veganfood #healthy #inlandempire #selfmadetrainingfacility #plantbased #lift #nutrition #food  #plantpower #weightloss #powerlifting #bodybuilding #smtf #vegan #selfmadetrainingfacilityredlands #selfmade  (at Redlands, California) https://www.instagram.com/p/B97SdV8nWmg/?igshid=10aekar04hj5y

[jpfitnesspro]

A traditional superset has you do exercises back to back on the *same* muscle group. Instead, try and do antagonist paired sets- it's a type of super set where you do two exercise back to back, but of opposing muscle groups (like triceps and biceps, as shown here). There will still be peripheral fatigue but not local fatigue. You can do this many ways, such as a horizontal row/press, vertical pull/press, leg flexion/extension, etc. #strength #fit #fitness #plants #personaltraining #veganism #health #motivation #gym #workout #gains #exercise #healthy #redlands #veganfood #healthy #inlandempire #selfmadetrainingfacility #plantbased #lift #nutrition #food  #plantpower #weightloss #powerlifting #bodybuilding #smtf #vegan #selfmadetrainingfacilityredlands #selfmade  (at Redlands, California) https://www.instagram.com/p/B90AQqvnKna/?igshid=15rn4l7ntwq0x

[jpfitnesspro]

Here and there I'll hear someone mention how their squat is lacking due to their hamstrings development. The hamstrings cross two joints; this causes them to have two major actions at two different joints. The hamstrings help extend the hips and flex the knee. During a squat, your knees are trying to EXTEND the leg, which is the opposite of what the hamstrings do. Trying to overly involve the hamstrings, especially at the bottom of the squat, is going to interfere with extension of the legs in regards to lifting the most load. So overall, the hamstring aren't, and SHOULDNT be a primary contributor to the squat. #strength #fit #fitness #plants #personaltraining #veganism #health #motivation #gym #workout #gains #exercise #healthy #redlands #veganfood #healthy #inlandempire #selfmadetrainingfacility #plantbased #lift #nutrition #food  #plantpower #weightloss #powerlifting #bodybuilding #smtf #vegan #selfmadetrainingfacilityredlands #selfmade  (at Redlands, California) https://www.instagram.com/p/B9Yope4HmvW/?igshid=1w8e58xlyq5od

[jpfitnesspro]

A GREAT exercise for glute development. Because its unilateral, it will also help address glute imbalances as well. Guys, stop ignoring glute training. We get it, you think you look "feminine" doing it. But if you want a stronger squat and deadlift, do some glute work! #strength #fit #fitness #plants #personaltraining #veganism #health #motivation #gym #workout #gains #exercise #healthy #redlands #veganfood #healthy #inlandempire #selfmadetrainingfacility #plantbased #lift #nutrition #food  #plantpower #weightloss #powerlifting #bodybuilding #smtf #vegan #selfmadetrainingfacilityredlands #selfmade  (at Self Made Training Facility - Redlands) https://www.instagram.com/p/B9ThPHTnnoQ/?igshid=3vjqr6jq2ccd

[jpfitnesspro]

For those of you who know I've been working to hit the big 500 for a while now! FINALLY GOT IT. Had a mini freak out right there haha. Been chasing this for a WHILE. #strength #fit #fitness #plants #personaltraining #veganism #health #motivation #gym #workout #gains #exercise #healthy #redlands #veganfood #healthy #inlandempire #selfmadetrainingfacility #plantbased #lift #nutrition #food  #plantpower #weightloss #powerlifting #bodybuilding #smtf #vegan #selfmadetrainingfacilityredlands #selfmade  (at Redlands, California) https://www.instagram.com/p/B9Hv-AvHkty/?igshid=jdpj0fli6agl

[jpfitnesspro]

Last weeks deads were 10 pounds lighter, but felt slightly harder. This is putting me on track to set a new 1 rep max. Only time will tell. Wish me luck! #strength #fit #fitness #plants #personaltraining #veganism #health #motivation #gym #workout #gains #exercise #healthy #redlands #veganfood #healthy #inlandempire #selfmadetrainingfacility #plantbased #lift #nutrition #food  #plantpower #weightloss #powerlifting #bodybuilding #smtf #vegan #selfmadetrainingfacilityredlands #selfmade  (at Redlands, California) https://www.instagram.com/p/B8qOPfJHiZk/?igshid=r9gbin3i440v

[jpfitnesspro]

If you have trouble gripping a barbell, immediately going for a thicker bar/adding fat gripz might not be your BEST idea. Your grip will get strongest in the range of motion you train in most. If you're constantly training with a barbell with a larger circumference than a regular Olympic barbell, you will get stronger in THAT range of motion. If you are having grip issues during a deadlift, try doing max holds with a barbell, instead of going to a thicker bar and/or adding fat gripz. #strength #fit #fitness #plants #personaltraining #veganism #health #motivation #gym #workout #gains #exercise #healthy #redlands #veganfood #healthy #inlandempire #selfmadetrainingfacility #plantbased #lift #nutrition #food  #plantpower #weightloss #powerlifting #bodybuilding #smtf #vegan #selfmadetrainingfacilityredlands #selfmade  https://www.instagram.com/p/B8U2C3knQ3B/?igshid=1hbfyb7p40lge

[jpfitnesspro]

You should put compound movements ahead of isolation movements for many reasons, but which compounds do you prioritize? Do you put the less "flashy" exercises towards the back of your routine? While I love the bench, squat, and deadlift just as much as the next guy (I have a bias towards powerlifting), if you arent a powerlifter, maybe you should question why you put certain exercises at the forefront of your program? Just a thought! #strength #fit #fitness #plants #personaltraining #veganism #health #motivation #gym #workout #gains #exercise #healthy #redlands #veganfood #healthy #inlandempire #selfmadetrainingfacility #plantbased #lift #nutrition #food  #plantpower #weightloss #powerlifting #bodybuilding #smtf #vegan #selfmadetrainingfacilityredlands #selfmade  (at Self Made Training Facility - Redlands) https://www.instagram.com/p/B72YThhHkp5/?igshid=20en30jzue0s

[jpfitnesspro]

There are many different ways to set up for deadlifts! Here is mine; I love to start with my hips high and back rounded, this let's me get a big belly breath of air for bracing. Once I have my breath, I drop my hips, straighten out my back, take the "slack" out of the bar (not that there really is any), and then start the pull. How do you like to start your deadlift? #strength #fit #fitness #plants #personaltraining #veganism #health #motivation #gym #workout #gains #exercise #healthy #redlands #veganfood #healthy #inlandempire #selfmadetrainingfacility #plantbased #lift #nutrition #food  #plantpower #weightloss #powerlifting #bodybuilding #smtf #vegan #selfmadetrainingfacilityredlands #selfmade  (at Redlands, California) https://www.instagram.com/p/B7Z8sM6HUfh/?igshid=1rimg621ryc71

[jpfitnesspro]

I love the angle here. So many people think of the traps as just the muscles above your collar bones. The traps are a kite shaped muscle that go down the back, so work those angles!! #strength #fit #fitness #plants #personaltraining #veganism #health #motivation #gym #workout #gains #exercise #healthy #redlands #veganfood #healthy #inlandempire #selfmadetrainingfacility #plantbased #lift #nutrition #food  #plantpower #weightloss #powerlifting #bodybuilding #smtf #vegan #selfmadetrainingfacilityredlands #selfmade  (at Redlands, California) https://www.instagram.com/p/B7SNu0-H-re/?igshid=1uduyahrtn80

[jpfitnesspro]

For me, I'd say shrugs and angled shrugs! Very common answer, but I love those exercises! #strength #fit #fitness #plants #personaltraining #veganism #health #motivation #gym #workout #gains #exercise #healthy #redlands #veganfood #healthy #inlandempire #selfmadetrainingfacility #plantbased #lift #nutrition #food  #plantpower #weightloss #powerlifting #bodybuilding #smtf #vegan #selfmadetrainingfacilityredlands #selfmade  (at Redlands, California) https://www.instagram.com/p/B7P-j-XH5Xu/?igshid=vbke7m5teku7

[jpfitnesspro]

Using exercises in a systematic way is GOOD, but sometimes you just need to remember that working angles is good for a well rounded physique. Muscles work in the direction their fibers are; most muscles have different heads, originations, insertions, etc. which means that different angles will "emphasize" different parts of that muscle. Oh, and REST IN PEACE to the GOAT MAC MILLER. His song is in this video and I cant wait for CIRCLES January 17th. #strength #fit #fitness #plants #personaltraining #veganism #health #motivation #gym #workout #gains #exercise #healthy #redlands #veganfood #healthy #inlandempire #selfmadetrainingfacility #plantbased #lift #nutrition #food  #plantpower #weightloss #powerlifting #bodybuilding #smtf #vegan #selfmadetrainingfacilityredlands #selfmade  https://www.instagram.com/p/B7Fl44vnvfg/?igshid=1rfxg2l3rliti

[jpfitnesspro]

How often do you do the exercises that you want to get stronger at? Once a week? Twice a week? More or less? Frequency for a muscle group AND a particular exercise is an important variable to consider when trying to manage skill, recovery, and optimize muscle mass. #strength #fit #fitness #plants #personaltraining #veganism #health #motivation #gym #workout #gains #exercise #healthy #redlands #veganfood #healthy #inlandempire #selfmadetrainingfacility #plantbased #lift #nutrition #food  #plantpower #weightloss #powerlifting #bodybuilding #smtf #vegan #selfmadetrainingfacilityredlands #selfmade https://www.instagram.com/p/B610lManpeo/?igshid=vnk4p7r5dyll

[jpfitnesspro]

If you're goal is to get fit and strong in 2020, I HOPE YOU REACH THAT GOAL AND MORE. Gotta have that drive, and above all BE CONSISTENT. If you want the very best evidence based personal training, send me a message so you can get strong and in the best shape of your life! #strength #fit #fitness #plants #personaltraining #veganism #health #motivation #gym #workout #gains #exercise #healthy #redlands #veganfood #healthy #inlandempire #selfmadetrainingfacility #plantbased #newyears #nutrition #food  #plantpower #weightloss #powerlifting #bodybuilding #2020 #vegan #selfmadetrainingfacilityredlands #selfmade  (at Redlands, California) https://www.instagram.com/p/B6wsAzMn3Wm/?igshid=18sbu5sowkyas

[jpfitnesspro]

Which one is your favorite and WHY? #strength #fit #fitness #plants #personaltraining #veganism #health #motivation #gym #workout #gains #exercise #healthy #redlands #veganfood #healthy #inlandempire #selfmadetrainingfacility #plantbased #lift #nutrition #food  #plantpower #weightloss #powerlifting #bodybuilding #smtf #vegan #selfmadetrainingfacilityredlands #selfmade  https://www.instagram.com/p/B6jz0ionM7D/?igshid=1tc7c5mhiwjad