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⭕️PROGRESSIVE OVERLOAD⭕️⁣ “Progressive overload” is the MAIN driver of muscle growth, meaning that every single strength training program finalized towards muscle gains, SHOULD be based on this very principle. However, most people think that “Progressive Overload” means only to add weight to the bar (which mind you, it’s most of its meaning) but it’s NOT just that. Quite, in fact, each of these variables contributes to Progressive Overloading just as much as the first one. ✅ Bettering your technique surely helps you build a stronger base for you to progress on the very exercise, avoiding the injuries it could lead to. Plus, it definitely helps to lift more weight. ✅ Increasing the capacity to lift X amount of weight for MORE reps, contributes to progressive overloading as well. More volume = more gains. ✅ Resting less between sets means that you’ve built more capacity on your training. You’ve adapted to it, and you’re doing better!⁣ Each one of these IS Progressive Overloading, aka GAINS. Next time you’re worried about not being able to lift more weights, notice if you’re at least doing things “better”, or if you’re able to add more reps to the tank. Or maybe simply restless. That’s STILL gains right there. --------------------------------------- Follow @proteinosaurus for more! Like and Share to support my page. Comment below if you have any question related to this post. --------------------------------------- #proteinosaurus #gymfit #naturalbodybuilding #workoutroutine #exercise #nutrition #weightgain #musclebuilding #musclegain #muscle #fitnessfam #buildmuscle #musclebuilding #getshredded #jacked #armworkout #liftweights #upperbody #trainlikeabeast #trainhardorgohome #bulkseason #musclemass #naturalbodybuilder #musclegains #lowerbody #journeytofit #workouttips #fittips #fitsagram #fitnessmotivation https://www.instagram.com/p/ByYS6EQjAhv/?igshid=1nh9rytb2tmxv

🔥STRONGER EVERYDAY🔥 Stay committed to your goals. Train hard in each session. Each step towards your goal, whether big or small, is progress. Be it weight gain, fat loss, endurance, or strength, you get stronger, and better every day. --------------------------------------- Follow @proteinosaurus for more! Like and Share to support my page. Comment below if you have any question related to this post. --------------------------------------- #proteinosaurus #gymfit #naturalbodybuilding #workoutroutine #exercise #nutrition #weightgain #musclebuilding #musclegain #muscle #fitnessfam #buildmuscle #musclebuilding #getshredded #jacked #armworkout #liftweights #upperbody #trainlikeabeast #trainhardorgohome #bulkseason #musclemass #naturalbodybuilder #musclegains #lowerbody #journeytofit #workouttips #fittips #fitsagram #fitnessmotivation https://www.instagram.com/p/ByX46rlD6DY/?igshid=1pweg2c69rbab

💥CALCULATE YOUR MACROS💥 The first thing I want to point out is this…👇🏼 ⬆️ The above steps will help you *estimate* what your macros should be. They’ll get you pretty darn close to perfect, though you’ll likely need to make some adjustments over time. 👉🏼 That said, if you have questions at any time while calculating your macros, please don’t hesitate to reach out in the comments below. Lastly, here are a few other things to keep in mind: 1️⃣ When estimating your daily calorie intake in step 1, if your goal is fat loss and calories are below 1,200 or above 2,400 please comment below for help! 2️⃣ When calculating your protein intake, you might want less protein than the 1.0 grams per pound of body weight or the 2.2 grams per kilogram of body weight. In these cases, feel free to use a multiplier of 0.8 grams per pound of body weight or 1.8 grams per kilogram of body weight. 3️⃣ When calculating your fat intake, keep in mind that your preferences come into play here. If you like a lower fat diet then stay on the lower range of the spectrum, and if you like a higher fat diet stay on the upper range of the spectrum. 4️⃣ Carbs. This one can be tricky, but here’s the logic… Total daily calorie intake - calories from protein - calories from fat = calories from carbs Calories from carbs divided by 4 = number of carbs per day in grams (See above example). 5️⃣ Anything else you need help with? Comment below. I got your back and am happy to help! 😄 Good luck, and happy macro tracking!! --------------------------------------- Did you like this information? Follow @proteinosaurus for more! Like and Share to support my page. COMMENT or DM me if you have any question related to this post. --------------------------------------- #proteinosaurus #gymfit #naturalbodybuilding #workoutroutine #exercise #nutrition #weightgain #musclebuilding #musclegain #muscle #fitnessfam #buildmuscle #musclebuilding #getshredded #jacked #armworkout #liftweights #upperbody #trainlikeabeast #trainhardorgohome #bulkseason #musclemass #naturalbodybuilder #musclegains #lowerbody #journeytofit #workouttips #fittips #fitsagram #fitnessmotivation https://www.instagram.com/p/ByVniuhjXG0/?igshid=420lepbolu1m

💥Calories “in” vs. Calories “out”💥 - Let’s start with this… 👀 - ✨ Yes. Calories “in” vs. Calories “out” is an oversimplification of sorts, but calories are still what matters the most to lose weight. - And as I showed you in the above infographic, when people eat fewer calories they lose weight and when they eat more calories they gain weight. - 🔸 This is outlined in The Energy Balance Equation: - 𝙲𝚊𝚕𝚘𝚛𝚒𝚎𝚜 “𝚒𝚗” - 𝙲𝚊𝚕𝚘𝚛𝚒𝚎𝚜 “𝚘𝚞𝚝” = 𝚆𝚎𝚒𝚐𝚑𝚝 𝚐𝚊𝚒𝚗𝚎𝚍/𝚕𝚘𝚜𝚝 - And generally speaking, +/- 500 calories per day equates to roughly 1 pound of weight gain/loss per week. - 🍏 It’s also true that different foods affect our bodies in different ways and provide our bodies with different micronutrients (very important for overall health). - Different types of foods also make it more or less difficult to adhere to a calorie deficit or calorie surplus based on their calorie density, satiety value, and overall nutrient profile. - 💥 The bottom line is that no matter how clean or how flexible your diet is currently, Calories “in” vs. Calories “out” is a mandatory component for changes in body weight and body composition. --------------------------------------- Did you like this information? Follow @proteinosaurus for more! Like and Share to support my page. COMMENT or DM me if you have any question related to this post. --------------------------------------- #proteinosaurus #gymfit #naturalbodybuilding #workoutroutine #exercise #nutrition #weightgain #musclebuilding #musclegain #muscle #fitnessfam #buildmuscle #musclebuilding #getshredded #jacked #armworkout #liftweights #upperbody #trainlikeabeast #trainhardorgohome #bulkseason #musclemass #naturalbodybuilder #musclegains #lowerbody #journeytofit #workouttips #fittips #fitsagram #fitnessmotivation https://www.instagram.com/p/ByA4fb3jGhb/?igshid=deh4e0c8etkt

🔥 RAPID FAT LOSS 🔥 🔮 Wanna know the secret to rapid fat loss?? ❌ It’s not a magic supplement. ❌ It’s not endless cardio. ❌ It’s not restricting yourself from your favorite foods. ❌ It’s not a catchy 21-day quick-fix workout program you found on a cool Instagram ad. ❌ It’s not going vegan, or keto, or any other fad diet. ❌ And it is certainly NOT doing all of the above at the same time. However, it is… ✅ Strength training with relative intensity and focus a few times per week. ✅ Consuming fewer calories than you expend through the activity for a duration of time. ✅ Eating adequate protein to support muscle growth and recovery (0.8-1.2 grams per pound of bodyweight) ✅ Proper hydration (100+ ounces of water per day) ✅ Sleeping well for at least 6 hours per night, if not more ✅ It is doing some cardio you enjoy that supports additional calories burned a few times per week ✅ It’s doing fun things with your free time that allows you to live your life, stress less and smile/laugh more ✅ And it IS being patient with the journey (even when there are ups and downs) and adopting this mindset…. 💪🏼 CONSISTENCY > Perfection --------------------------------------- Did you like this information? Follow @proteinosaurus for more! Like and Share to support my page. COMMENT or DM me if you have any question related to this post. --------------------------------------- #proteinosaurus #fatlosstip #fatlosstips #fatlosshelp #fatlossjourneey #weightlosstips #weightlosstips #weightlosshelp #fitfood #caloriecontrol #caloriecounting #mealprep #mealprep #mealpreplife #fatloss #weightloss #weightwatchers #healthyeating #cleaneating #iifym #flexibledieting #flexiblediet #weightwatchers #calories #fatlosshack #diethacks #countingcalories https://www.instagram.com/p/ByAyIACDKBV/?igshid=6m6077neopy5

💥BOULDER SHOULDERS💥 🙌🏻 First off let’s start with a lot of these exercises are going to overlap since there are a few exercises that hit the entire shoulder. Of course, there are many other exercises but this should at least get you going in the right direction. So what I have here is the major muscle groups of your shoulder, there are three heads to the shoulder anterior, lateral and posterior deltoids. Let's go over some of the breakdowns: ANTERIOR DELTOID Front Raises: -These can be performed with either cables or dumbbells. OHP: -A great compound that not only hits the front of the shoulders but the whole body as well. Arnold Press: -Encompasses a lot of the shoulder but also overlaps into the lateral head as well. Military Press: -These can be performed either seated or standing with dumbbells or even a barbell if you have the right equipment. LATERAL DELTOID Lateral Raises: -These can be performed with Cables or dumbbells. Upright Rows: -These can be performed with cables, dumbbells or barbells. Lying Side Laterals: -Mainly performed with light dumbbells. One-Arm Side Cable Laterals: -Great for the hypertrophy rep range and also keeps constant tension on the muscle. Arnold Press: -Encompasses a lot of the shoulder but also overlaps into the anterior head as well. --------------------------------------- Did you like this information? Follow @proteinosaurus for more! Like and Share to support my page. COMMENT or DM me if you have any question related to this post. --------------------------------------- #proteinosaurus #gymfit #naturalbodybuilding #workoutroutine #exercise #weightgain #musclebuilding #musclegain #muscle #fitnessfam #buildmuscle #musclebuilding #getshredded #armworkout #liftweights #upperbody #trainlikeabeast #trainhardorgohome #bulkseason #musclemass #naturalbodybuilder #shoulderworkout #shoulderpress #uprightrow #delts #musclegain #workouttips #fittips #fitsagram #fitnessmotivation https://www.instagram.com/p/Bx-sN2YDjMK/?igshid=1od3rz3qzflcn

⭕️CORE MUSCLES? THEY'RE PROBABLY MORE THAN YOU THINK!⭕️⁣ - The core muscles, very often confused for "the abZ bruh", include the pelvic floor muscles, the transversus abdominis, multifidus, internal and external obliques, rectus abdominis, erector spinae (sacrospinalis) especially the longissimus thoracis, and the diaphragm. - The lumbar muscles, quadratus Lumborum (deep portion), deep rotators, as well as cervical muscles, rectus capitus anterior and lateralis, longus coli may also be considered members of the core group, while minor core muscles include the latissimus dorsi, gluteus maximus, and trapezius.⁣ - So yeah, when it comes to strengthening your "core", simply doing crunches won't cut it. - Core conditioning improves posture, which even contributes to a better appearance. Moreover, developing core muscle strength can boost the effectiveness of workouts and reduce the risk of injuries that sideline our efforts to stay in shape.⁣ - 🔥🔥🔥TAG somebody who needs to see this! --------------------------------------- Did you like this information? Follow @proteinosaurus for more! Like and Share to support my page. COMMENT or DM me if you have any question related to this post. --------------------------------------- #proteinosaurus #gymfit #naturalbodybuilding #workoutroutine #exercise #nutrition #weightgain #musclebuilding #musclegain #muscle #fitnessfam #buildmuscle #musclebuilding #getshredded #jacked #armworkout #liftweights #upperbody #trainlikeabeast #trainhardorgohome #bulkseason #musclemass #naturalbodybuilder #musclegains #lowerbody #journeytofit #workouttips #fittips #fitsagram #fitnessmotivation https://www.instagram.com/p/Bx5C8rDjHlK/?igshid=29rocwby8tz4

Progress is never linear. We all have good days and bad. One thing that I can’t preach enough is that we should all intend to move with amazing technique every single time we touch the barbell (no matter if it’s a warm-up weight or your heaviest set of the day). Some days you'll feel great & everything seems to click. Others, it feels like no matter how hard you try - things just feel like 💩. However, if you never give up the pursuit of perfecting technique - good things will happen in the end.🏋🏼‍♀️ It’s how you react when the bad days when they happen that matters. Learn from them, move on and crush your next training session.🏋️ --------------------------------------- Follow @proteinosaurus for more! Like and Share to support my page. COMMENT or DM me if you have any question related to this post. --------------------------------------- #proteinosaurus #FBF #mondaymood #weekendwarrior #Lookliftmove #FitnessFriday #FlexFriday #SundayRunday #NoPainNoGain #FitFam #GirlsWhoLift #LegDay #motivationalmonday #PhysiqueFreak #tbt #GymLife #Nutrition #HealthyFoodPorn #MealPrep #EatClean #HybridAF #HealthTalk #GoGetIT #BodyGoals #BreakingDownThePose #DreamBig #FindYourStrong #NoExcuses #TrainHard #wcw https://www.instagram.com/p/Bx5BqQ0jHuH/?igshid=jxr08761p7as

🔬CREATINE🔬 - Creatine is a combination of amino acids. You get it in high protein foods like fish and meat, by supplementation or by producing it in your body after ingestion of the amino acids needed - Once it’s in your body (directly or by being made there) it will bind with a phosphate molecule and create Creatine Phosphate. - Your body uses ATP (Adenosine Tri-Phosphate) to do pretty much everything. It uses carbs, protein, and fat to create more ATP. When ATP is used, it loses a phosphate molecule and becomes ADP (Adenosine Diphosphate) - ADP isn’t really much use unless it can be converted back to ATP - When you’re doing a very intense, short duration exercise, your body begins getting its ATP from the Creatine Phosphate system. If you have a sufficient amount of creatine in your body, it will continue to donate phosphate molecules to regenerate ATP. This won’t go on forever and other (weaker) energy systems will take over but the added creatine can give you an extra rep or a bit more time under tension which, when accumulated over time, can result in added muscle mass, strength, and power - Do you need to supplement with creatine? Absolutely not. But if you’re training for hypertrophy, strength or power, it should give you a boost 👍🏼 --------------------------------------- Did you like this information? Follow @proteinosaurus for more! Like and Share to support my page. COMMENT or DM me if you have any question related to this post. --------------------------------------- #proteinosaurus #gymfit #naturalbodybuilding #workoutroutine #exercise #nutrition #weightgain #musclebuilding #musclegain #muscle #fitnessfam #buildmuscle #musclebuilding #getshredded #jacked #armworkout #creatine #creatinemonohydrate #trainlikeabeast #trainhardorgohome #bulkseason #musclemass #naturalbodybuilder #musclegains #lowerbody #journeytofit #workouttips #fittips #fitsagram #fitnessmotivation https://www.instagram.com/p/Bxxdz4BjJ4v/?igshid=zusvikl5onej

For fat loss should you do Cardio? Strength training? Both?🤔 - People focus so much on which burns more calories but this isn’t even the important part. When you focus solely on calories, you’re still focusing on losing weight vs losing fat. - Calorie/energy balance is about weight loss — not fat loss. - The true benefit to strength training is how it forces your body to DISTRIBUTE that energy. A good lift puts your body into a state where it knows it needs to send nutrients to the muscles. - Think of it this way: When you lift weights or aim to get stronger while you’re in a calorie deficit — however you create that deficit — you’re essentially telling your body: - “Hey, um, I know you need energy because you’re not getting enough from food, but we’re doing these deadlifts and trying to do chin ups, so you’re gonna have to take fat for energy because I clearly need the muscle.” - Without any fancy words, that is basically what’s happening. Weight training and protein signals to your body the muscle has to stay. Your body isn’t dumb, it does what it needs to do to support your body’s environment and needs. - But if all you do is cardio your body will eventually decide that muscle can go along with the fat. - And if that happens, you aren’t getting leaner — just smaller. - And that’s not what you signed up for right? - So no, I don’t have a problem with cardio. I just have science and a simple way to explain that cardio alone isn’t gonna help get you get lean. - By all means, you can do just cardio and lose fat — but eventually it’ll come with losing muscle. And if you just like cardio? Go for it. --------------------------------------- Did you like this information? Follow @proteinosaurus for more! Like and Share to support my page. COMMENT or DM me if you have any question related to this post. --------------------------------------- #proteinosaurus #gymfit #naturalbodybuilding #workoutroutine #exercise #nutrition #weightgain #musclebuilding #musclegain #muscle #fitnessfam #buildmuscle #musclebuilding #getshredded #jacked #armworkout #liftweights #upperbody #trainlikeabeast #trainhardorgohome #bulkseason #musclemass #naturalbodybuilder #musclegains #lowerbody https://www.instagram.com/p/BxvH8gEj_Ke/?igshid=1r00h06f7dip3

There's no shortcut to success🚫 Hard-work and consistency are inter-related terms, and one doesn't work without the other. So keep GRINDING 💪🔥 --------------------------------------- Follow @proteinosaurus for more! Like and Share to support my page. COMMENT or DM me if you have any question related to this post. --------------------------------------- #proteinosaurus #gymfit #naturalbodybuilding #workoutroutine #exercise #nutrition #weightgain #musclebuilding #musclegain #muscle #fitnessfam #buildmuscle #musclebuilding #getshredded #jacked #armworkout #liftweights #upperbody #trainlikeabeast #trainhardorgohome #bulkseason #musclemass #naturalbodybuilder #musclegains #lowerbody #journeytofit #workouttips #fittips #fitsagram #fitnessmotivation https://www.instagram.com/p/BxuqlKFj85F/?igshid=1esub62ji9hin

💥Lose Fat and Keep Muscle💥 - Follow @proteinosaurus for more! - So is this doable? Can you even GAIN muscle and lose fat? Well the answer is yes BUT it’s extremely difficult. So a goal of maintaining your muscle during fat loss is a more realistic expectation - To do so, you need to be in a caloric deficit. Not a big one. About 10-20% (so if you burn 2000 calories in a day, you should be eating about 1800-1900) - This is important. Without a deficit, your body won’t need to take energy that it has stored and you won’t lose fat - You need to do strength training. You need to let your muscles know that they are still needed by continuously pushing your limits in the gym. Always try to get stronger 👊🏼 - You need enough protein. Aim for 1 gram per pound of bodyweight (if you are extremely overweight, aim for 1 gram per lb of LEAN bodyweight. This is necessary to stimulate muscle protein synthesis which is SUPER important in building/maintaining muscle 🍼 - If you can successfully prioritize these 3 elements, you will lose fat and maintain your muscle mass. If you are a beginner or are SUPER vigilant you might even gain some muscle 👍🏼 --------------------------------------- Did you like this information? Follow @proteinosaurus for more! Like and Share to support my page. COMMENT or DM me if you have any question related to this post. --------------------------------------- #proteinosaurus #gymfit #naturalbodybuilding #workoutroutine #exercise #nutrition #weightgain #musclebuilding #musclegain #muscle #fitnessfam #buildmuscle #musclebuilding #getshredded #jacked #armworkout #liftweights #upperbody #trainlikeabeast #trainhardorgohome #bulkseason #musclemass #naturalbodybuilder #musclegains #lowerbody #journeytofit #workouttips #fittips #fitsagram #fitnessmotivation https://www.instagram.com/p/Bxr4rZKDvEF/?igshid=gabemhqhhj45

💥INTERMITTENT FASTING💥 - Follow @proteinosaurus for more! - Intermittent Fasting isn’t really a diet but more of an eating strategy. By restricting the amount of time you can eat, you’ll most likely consume fewer calories. Intermittent Fasting is broken up into a “Fasting” window and a “Feeding” window. - In the Fasting window, you can consume zero calorie beverages (water, black coffee, tea etc.) - no food and no calories! (I know this isn’t technically an actual “fast” but for weightloss purposes it’s what works well) 😊 - In the Feeding window, you can eat what you normally eat; protein, carbs, vegetables, fruits, fats etc. You should still be drinking water and you can have coffee. In the above example, the Fasting window is 16 hours and the Feeding window is 8. There are other methods but this one is the most utilized, sustainable and studied. The timing of your 2 windows can be whatever suits your schedule. I would suggest starting off with a 14/10 hr split and gradually extending the Fasting window to 16 hrs. - The example above is probably best for someone who works 9-5 but if you work a night shift, you can flip it by 12 hours. Basically just wait about 5 hours after you’ve woken up to start eating and stop eating about 3 hours before you go to bed 😊 There is also evidence that suggests that Intermittent Fasting could improve metabolism and growth hormone production. --------------------------------------- Did you like this information? Follow @proteinosaurus for more! Like and Share to support my page. COMMENT or DM me if you have any question related to this post. --------------------------------------- Follow @proteinosaurus | @proteinosaurus @proteinosaurus | @proteinosaurus @proteinosaurus | @proteinosaurus --------------------------------------- #proteinosaurus #gymfit #naturalbodybuilding #workoutroutine #exercise #nutrition #weightgain #musclebuilding #musclegain #muscle #fitnessfam #buildmuscle #musclebuilding #getshredded #jacked #armworkout #liftweights #upperbody #trainlikeabeast #trainhardorgohome #bulkseason #musclemass #naturalbodybuilder #musclegains #lowerbody #journeytofit #workouttips #fittips #fitsagram #fitnessmotivation https://www.instagram.com/p/BxnQYkrjAoJ/?igshid=x02hfyvul9u

😁HOW TO STAY MOTIVATED😁 - Like with anything else, you’ll have good days and bad days. What do you do when you’re in a rut and not seeing progress as quickly as you want? - Track your progress. Maybe it’s a dress that suddenly fits, an old pair of jeans that you haven’t worn in years or just measuring your waist and legs. Find a positive somewhere. Could be that you can do more push-ups now or can squat heavier. Write it down. When you look back you’ll see how far you’ve come. - Setting small goals. Could be to drink 3 L of water or walk 12000 steps. Do it for a week. Then make another goal. Have something small to work at. Small wins keep you happy for the big win at the end! - Remember why you’re doing all of this. There was something in your life that needed a change, right? What was it? Don’t you want to feel better about yourself and accomplish your goals? - Try something new. This isn't for everyone but many people who couldn’t stay consistent managed to make working out a habit by trying new things to gain back their focus. It really helps!!! - Whatever you do, just remember that real progress takes time. Celebrate the small victories and focus on the main goal of being happier and healthier 😊 --------------------------------------- Follow @proteinosaurus for more! Like and Share to support my page. --------------------------------------- #proteinosaurus #gymfit #naturalbodybuilding #workoutroutine #exercise #nutrition #weightgain #musclebuilding #musclegain #muscle #fitnessfam #buildmuscle #musclebuilding #getshredded #jacked #armworkout #liftweights #upperbody #trainlikeabeast #trainhardorgohome #bulkseason #musclemass #naturalbodybuilder #musclegains #lowerbody #journeytofit #workouttips #fittips #fitsagram #fitnessmotivation https://www.instagram.com/p/BxnP3w5DPm4/?igshid=1tq154liwng5l

💥INTERMITTENT FASTING💥 - Follow @proteinosaurus for more! - Intermittent Fasting isn’t really a diet but more of an eating strategy. By restricting the amount of time you can eat, you’ll most likely consume fewer calories. Intermittent Fasting is broken up into a “Fasting” window and a “Feeding” window. In the Fasting window, you can consume zero calorie beverages (water, black coffee, tea etc.) - no food and no calories! (I know this isn’t technically an actual “fast” but for weightloss purposes it’s what works well) 😊 In the Feeding window, you can eat what you normally eat; protein, carbs, vegetables, fruits, fats etc. You should still be drinking water and you can have coffee. In the above example, the Fasting window is 16 hours and the Feeding window is 8. There are other methods but this one is the most utilized, sustainable and studied. The timing of your 2 windows can be whatever suits your schedule. I would suggest starting off with a 14/10 hr split and gradually extending the Fasting window to 16 hrs. - The example above is probably best for someone who works 9-5 but if you work a night shift, you can flip it by 12 hours. Basically just wait about 5 hours after you’ve woken up to start eating and stop eating about 3 hours before you go to bed 😊 There is also evidence that suggests that Intermittent Fasting could improve metabolism and growth hormone production. --------------------------------------- Did you like this information? Follow @proteinosaurus for more! Like and Share to support my page. COMMENT or DM me if you have any question related to this post. --------------------------------------- Follow @proteinosaurus | @proteinosaurus @proteinosaurus | @proteinosaurus @proteinosaurus | @proteinosaurus --------------------------------------- #proteinosaurus #gymfit #naturalbodybuilding #workoutroutine #exercise #nutrition #weightgain #musclebuilding #musclegain #muscle #fitnessfam #buildmuscle #musclebuilding #getshredded #jacked #armworkout #liftweights #upperbody #trainlikeabeast #trainhardorgohome #bulkseason #musclemass #naturalbodybuilder #musclegains #lowerbody #journeytofit #workouttips #fittips #fitsagram #fitnessmotivation https://www.instagram.com/p/BxnHiNSD8zN/?igshid=1ojro57rgix5r

💥ADVANCED INTENSITY TECHNIQUES💥 --------------------------------------- 🔥DROP SETS: Perform an exercise to failure or desired reps then quickly drop weights and squeeze out as many reps as possible with the lighter weight. you can drop the weights as many times as you want. --------------------------------------- 🔥SUPERSETS: These are consecutive sets with no rest in between. Can be performed on the same muscle group of opposing muscles ( triceps & biceps or back & chest). --------------------------------------- 🔥GIANT SETS: This technique really shocks the muscle. Do 3-4 exercises right after the other. Start with the most difficult exercise as it requires more energy. --------------------------------------- 🔥PYRAMID SETS: This is similar to a drop set EXCEPT you start light, go heavier, then drop back to light weights. EXAMPLE: 5 sets ~ Reps:12.10.8.10.12 \ Weight: 30,40,50,40,30kg. --------------------------------------- 🔥REST-PAUSE SET: This is an advanced technique that allows you to get more reps with the same weight. - 🔵Do a set to failure. 🔵Rest for 5 to 10 seconds then do a few more reps with the same weight. 🔵With this technique you can take a weight you can only do for three reps and do a set of six or more reps with it. - Rest-Pause works very well for high rep training as well when lactic acid burn forces you to stop. --------------------------------------- Did you like this information? Follow @proteinosaurus for more! Like and Share to support my page. COMMENT or DM me if you have any question related to this post. --------------------------------------- Follow @proteinosaurus | @proteinosaurus @proteinosaurus | @proteinosaurus @proteinosaurus | @proteinosaurus --------------------------------------- #proteinosaurus #gymfit #naturalbodybuilding #workoutroutine #exercise #nutrition #weightgain #musclebuilding #musclegain #muscle #fitnessfam #buildmuscle #musclebuilding #getshredded #jacked #armworkout #liftweights #upperbody #trainlikeabeast #trainhardorgohome #bulkseason #musclemass #naturalbodybuilder #musclegains #lowerbody #journeytofit #workouttips #fittips #fitsagram #fitnessmotivation https://www.instagram.com/p/BxkMsVsD2XK/?igshid=xflh6kc3x8g5

💥TIPS FOR INCREASING BICEPS PEAK💥 --------------------------------------- Follow @proteinosaurus for more! 💪🏻😎 --------------------------------------- If your goal is to prioritize your long head and growing your peak, an example workout that might be helpful for you: - Incline Dumbbell Curls (with full supination): 3 sets of 8-12 reps Narrow Grip Bar Curls: 3 sets of 6-10 reps Cable Curls: 3 sets of 6-12 reps Hammer Curls: 3 sets of 6-12 reps Preacher Curl: 3 sets of 8-12 reps - You can use this in one workout or split them up into your other workouts throughout the week. - Hope this helps. ✌🏻 --------------------------------------- Did you like this information? Follow @proteinosaurus for more!😎 Like and Share to support my page.♥️ COMMENT or DM me if you have any question related to this post. 📨 --------------------------------------- Follow @proteinosaurus | @proteinosaurus @proteinosaurus | @proteinosaurus @proteinosaurus | @proteinosaurus --------------------------------------- #proteinosaurus #gymfit #naturalbodybuilding #workoutroutine #exercise #nutrition #weightgain #musclebuilding #musclegain #muscle #fitnessfam #buildmuscle #musclebuilding #getshredded #jacked #armworkout #liftweights #upperbody #trainlikeabeast #trainhardorgohome #bulkseason #musclemass #naturalbodybuilder #musclegains #lowerbody #journeytofit #workouttips #fittips #fitsagram #fitnessmotivation https://www.instagram.com/p/BxiPZUmABBd/?igshid=olaww3j9u7ti

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