Watch my progress @lifting-science - Tumblr Blog

Haven't posted here in a while, lifting update: benched 290 last week, making 140 pound increase to my bench since I started lifting in September (all natural with unnatural results)

HIT 255 FOR 3 REPS

Making progress! Wish I had had a before picture but basically my back was all fat and you could hardly see my shoulder blades move, keep going guys

#lifting #weight lifting #muscle #progress #bradley martyn #letsgetbettertogether

Also when doing back, any upper back exercise will have more isolation if you don't grip with your thumbs. Gripping with thumbs will also target your outer bicep and while everyday is arm day... it's important to isolate the desired muscle group

#bradley martyn #letsgetbettertogether #everyday is arm day

An important thing to do (especially for back) is to hold the weight and clench the muscle you are working, slowly return the weight to its resting place. For instance if you are doing face pulls and you drop it right after it gets to your face you are only getting half the workout. So clench your traps for a few seconds and release slowly.

FINALLY HIT 280 ON FLAT BENCH (50 POUND BAR)

Intense day of lifting! I lifted for 5 hours! I did a chest routine, then arms, then back, then legs, then shoulders, then back, then chest, then arms. Each a full routine. Maxed on deadlift and bench, D: 375 pounds, B: 265

It won't let me post but I got a rather hurtful ask. "Why do you have a lifting blog you are not big and you are over weight." Yes. Notice my description of "watch my progress" you see I find almost all fitness icons only show before pictures well... after. Quoting Bradley Martyn here but let's get better together. Yes, I am over weight. No, I am not massive. No, I am not super defined. But I'm showing progress and results. I hope to help other people who are out of shape and think "I never see someone my size go to looking like that" I will. It will be a long up hill battle but I will reach my goal. I promise you that. And if you are happy where you are do not feel pressured to change. I love myself how I am. It's harder some days then others but I know I'd feel more comfortable if I looked a certain way and could lift certain amounts of weight. I will keep it up and I invite you to watch my progress. Do my intense routines. Push your self. Be all you can be. But do not think yu can't reach your goals. If you really care about looking big get fucking big. Lift that shit. Fight. Keep. Going. Don't let someone get you down saying "you aren't the peak of fitness what do you have to offer." Fuck that attitude. Go to the gym. Rest up. Eat some food. Drink some water. The journey is hard but there is no easy way. Just keep going.

#body postivity #lifting #bradley martyn #fitness #motivation

Hey guys and girls and all those in between. Haven't been posting in a while. I'm cutting and going through some stuff so I've been feeling tired and sad. But I'm gonna be on top of things again

#lifting #I'm back #iron

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Best kind of workout

On the subject of bulking now is the time. It's winter, no one will notice the extra 5-10 pounds of fat you put on but hopefully will notice your sleeves getting tighter. Once it gets close to spring start cutting and doing high reps low volume to get definition to match the bulk you got

Got an ask about cardio but it won't let me post it. "If I'm bulking do I need to do cardio?" Absolutely not. When bulking you have to keep in mind every calorie is for your muscle. But here's the catch. Most people don't bulk correctly. They bulk but don't spend enough time lifting to justify. If you bulk you should be eating upwards of 3000 calories a day, and you should he spending hours in the gym. Work every day to exhaustion, then fill up and get plenty of rest. If you don't lift enough you will not see much progress so it's important you work that extra bit. If you can't but want an excuse to eat a lot do cardio for sure.

When it comes to prework out I've tried most. And I have to say my favorite by far is Gnar Pump. It has a very little caffeine as far as pre goes, it also doesn't have beta. Beta is a touchy subject, you either love it or hate it. It's the chemical that makes your skin itch and makes your clothes feel prickly. If you like beta try Bmfit. It's very similar, a little more pricey and with caffeine but still works very well

#preworkout #gnarpump #bmfit #beta #caffeine #gym #advice

It's very important to do pause sets if you want to strengthen certain lifts. Go for 3 to 4 reps with a 5 second pause. Don't go super light and high reps, that will build endurance but not the explosive movement you need or bulk you want

#lifting #gym #ironaddict #advice

When doing upper back exercises make sure you are doing a light weight so you can really focus the muscle being used, also make sure not to grip with your thumb, that puts strain on your outer bicep and takes weight off the desired muscle group

#lifting #gym #advice #bmfit

You have to remember to rest between sets, even if it's something like cable pulls, let your muscles rest before putting strain on them

Back when I had shit form, and could only get 315 once

#lifting #deadlift #sumodeadlift #315

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