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Not sure how to structure your workouts for the week? For so long, I trained very inefficiently & without a real plan, so I wanted to save you from my mistakes! ⠀ How to Determine Your Plan: ⠀ ✅ Schedule Pick the number of days that works with your schedule. Now is not the time to be optimistic. It’s the time to be realistic! ⠀ If you say you ideally want to workout 5x a week but actually only make it there consistently 3x a week, then follow a 3 day plan! ⠀ “Failing” to do your workouts or coming up short week after week isn’t fun or motivating! ⠀ It’s optimal to work each muscle group at least 2x a week. If you follow a plan that doesn’t match the frequency you *actually* go to the gym, you’ll miss workouts & won’t reap the full benefits or train efficiently. ⠀ ✅ Experience: How long have you been training? If you’re new, 3 days/week will still provide a stimulus for improved strength & hypertrophy. ⠀ Beginners typically require less volume & intensity but more experienced lifters typically require more stimulus/more overload, thus may need more than 3x/week. ⠀ ✅ Rest & Recovery: Stress Management. Your body doesn’t know the difference between physical stress (workouts) & mental/emotional stress (work, relationships, life, school). ⠀ Stress is stress. ⠀ Too much of it (in & out of gym) & your body won’t recover properly. ⠀ When choosing a workout frequency, More is not better. ***Better is better.*** ⠀ ✅ Goals & Weak Point Training: Your workouts & frequency should reflect your goals & address your weaknesses. ⠀ Maybe your upper body is lagging & you want to add strength or mass. Or maybe you sit at a desk all day & need to work on corrective exercise by focusing on your posterior chain (glutes, hamstrings, back). ⠀ Whatever it is, your plan should have PURPOSE. ⠀ ✅That being said, there is no “perfect” plan. The best one is the one that WORKS for YOU, your schedule, and your goals. ⠀ 👌🏼Tag a friend and be sure to bookmark this! #repost @saltylifts (@get_repost) ・・ #workoutroutine #workoutplan #workoutoftheday #strengthtraining #liftweights #liftingweights #womenfitness #gymtime #exercises #fitnessfun #fitover40 #fitmom #fitfoodie #strongmom #strongwomen

Oriana
(@orianadalia)

3 Minutes Ago

Finally got my @gracefituk resistance bands😍🎉 Haven‘t tried them yet but I‘m so excited😇 They‘re so pretty and they come with a little guide that consists of instructions, glutes activation exercises, burnouts and at home workout circuits💪🏼

Progress pic I took. I’ve come a long way and no I’m not “ashamed” to post the pic on the right. “Oh, my she posted a pic of herself in a sports bra and shorts showing her body.” You know what I say, HELL YES I DID! Ashamed? Hell no! Proud! Keep grinding fam! Nothing is handed to you in this life- so stop with the excuses and just fucking start! These pics are 5 years apart and 2 kids later:) #2019goals #transformation #motivation #inspiration #liftheavy #powerlifter #strongwomen #gains #loveyourself #grinding #ihavegoals #notstrongforagirljuststrong #fuckyourstandards #proud #weightloss #liftweights #strongaf #fitfam #fitness #fitmom #makethemsee #keepgoing #noexcuses

I use to only care about 1 number, the number on the scale! I would wake up and weigh myself, get frustrated and go to the gym for hours doing cardio and some weights! That was the old me . . Now the only numbers I care about is the weights I’m lifting, and you better believe me they are not light weights! My lifts last no longer than an hour, and my cardio is in the form of HIIT a couple times a week! . . I love my training sessions now 💪 If you are going to the gym to just workout and you’re dreading it something needs to change! You need to train and find love in exercise! Stop obsessing about your weight and focus on getting stronger and moving better... the rest will take care of itself. Let’s move team!! 🖤⭐️ . . #weightlosstransformation #bodypositive #newme #train #liftweights #lovewhatyoudo #selfi #selflove #exercisemotivation #workhard #screwthescale #move #motivation #happysaturday

Do I need more delt or chest development?? 😀

Just over an hour to go until @alphalete launch the newest range of sports bra & leggings🔥. - Wearing the Meridian pocket legging in meta grey & crop top in rose (Both size small). - Pop onto my story if you want to see the entire Male & Female range launching today🤗. - My #af link is in my bio. Massive appreciation to anyone who supports me and uses my link.. Thank you!💖💖. - If you have any questions with regards the launch leave them below or send me a DM #teamalphalete #alphaleteathletics

Great kids.. 😄👱 Like For Resprect 💖 . Tag your Friend and invite him to Fitness . 👉 Follow @fitness.dayy . 👉 Follow @fitness.dayy . 👉 Follow @fitness.dayy . . #bodybuilding #gymlife #bodybuildinglifestyle #triceps #zyzz #bodybulding #bodybuildingnation #workout #gains #leanbody #physique #gymfam #gymaddict #liftweights #gymrat #gymtherapy #fitnesskids #kidfitness #gymmotivation #gym

BJackson
(@bodyxbfit)

43 Minutes Ago

I know I haven't posted a workout in a while...doesn't mean ya girl not working. I got goals, bday in a couple weeks. 💁🏽‍♀️ A little snippet of legs this morning. Didn't let this snow storm be an excuse. Got up early and shoveled. #noexcuses #yougotthis #bebrave #bodygoals #beastmode #lipsweatbereal #bodyxbfit #liftweights #veganlife #vegangainz #whatsnowstorm #thickthighssavelives #reclaimingmywaistline #reclaimingmymentalhealth #personaltrainer

Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Loving the progress, and how strong my body have gotten after I started seriously with weightlifting. New PB today in push-ups. 💪🏻 I have always despised push-ups because I couldn’t do them. Today I managed to do 10 - 10 - 8 - 7. So pleased. Also working on managing pull-ups without elastic band. Getting closer, but guess It’ll be a while. My goal is to manage to do 10 pull-ups! My main focus going forward will be lifting weights. As I just LOVES it! 💪🏻❤️ Can’t find much motivation to run. But will run when I feel like it. ————————————————————— #facepulls #pullups #assistedpullups

S@r@
(@saresaleigh)

50 Minutes Ago

I’ve got some holiday/birthday fluff to work off around the middle dammit 🤦🏻‍♀️ Time to get back to my disciplined routine. #gymmotivation #fitness #fitnessgirl #fitfam #liftheavy #liftweights #girlswholift #gottahitthatcardio #timetoeatrightagain

(@healthyn.ess)

18 Minutes Ago

🇬🇧🇮🇹 🇬🇧 Hi Good lunch everyone! How is your day going? Do you like pumpkin? It's One of my favorites! Basmati rice with pumpkin, paprika and lemon flakes. 🇮🇹 Buon pranzo ragazzi! Come sta andando la giornata? Il pranzo postworkout di oggi è con riso basmati, zucca, paprika e scaglie di limone. #healthyness #healthyfood #healthylunch #lunchtime #pumpkin #paprika #fitfood #foodblogger #fitness #gym #energy #vegan #veganlunch #cycling #running #lift #liftweights #ricemeal #wellness #iifym #flexiblediet

On the Rise . . Stay tuned! Instructional videos and exercise content soon to come. . . Drop a comment below with what you want to see featured . . . . . . . . . . . . . . . . #personaltrainer #personaltrainers #austintexas #austintexasfitness #atxfitness #512 #do512 #512fitness #fitness #fitspo #fitnessmotivation #body #bodybuilding #bodybuilder #women #girlswholift #weights #liftweights #resistance

A few people have been asking me about my diet plan and what they should eat in order to lose weight. Its very simple! - In order to lose weight you must be in a calorie deficit, which is a state in which you burn more calories than you consume. That is the over ruling factor which you need to consider! Not supplements, not cutting out carbs, and definitely not a detox 😫😂. - So how do you put yourself in a calorie deficit? 🧐 - A good place to begin is by starting a food diary. An app like my fitness pal will allow you to log your food and find out how much you are consuming each day. - Now you need to find out your energy expenditure! The way which I do this is through my fitbit. - Now once you know your daily expenditure as long as you consume less calories than that a day you will lose weight! - Note that putting yourself in a large deficit is unsustainable and will result in mental and physical fatigue if put in this state for too long. - Consistency is key to this. If you can be in a 200 calorie deficit for a long period of time you will see weight loss. - This is just the basics and there are other factors which contribute to weight loss. But this is the rule which everyone should know. - Hoped this helped some of you! - #sportslife #workout #buildmuscle #liftweights #gym #buildingbodies #fitness #fitnessmotivation #health #training #getinshape #weightlose #weightloss #calories #caloriesincaloriesout #caloriedeficit

Put your goals and dreams FIRST. 🥇 ㅤ Before the girls.🧜🏻‍♀️ ㅤ Before the college parties. 🎉 ㅤ Before the booze and highs. 🍻 ㅤ And in my case... even before sleep. #pandaeyes🤫 ㅤ Not second. ㅤ If you ever want a chance of achieving your dream body it must be your TOP priority. At least for an intense period until you see results. At least for a period of time you’ll need to make some sacrifices. This is never luck. It’s just 100% work. ㅤ If you are sick and tired of being skinny but fitness is just a second option you are your own problem. ㅤ If you treat your goals like a second it will treat you like second. ㅤ If you treat it like a first it will treat you first.✅ ㅤ Whenever I’ve slacked off in the gym or put it second it has shown in my results. 😔 ㅤ Whenever I have had intense focus in the gym I have had my best results.🔥 ㅤ If you are putting your fitness goals anything less then first and expect massive results you need to switch your priorities.✅ ㅤ Be relentless in the pursuit of what you want, stay the course and you will succeed. 🐺 ㅤ If you have placed your goals and dreams first and are serious about getting results but still don’t know how to get there send me a DM and I’ll see how I can help.📲 ㅤ #youvsyou #health #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

Water is such an important part of being healthy. Do you drink enough water during the day? Danny and I ask our clients at the studio about their H2O intake, and unfortunately, they usually say, I am not drinking enough. If you are not drinking enough water, it may cause you to have feelings of fatigue and hunger. These feelings can certainly interfere with both weight loss and exercise goals. A good rule of thumb for daily water intake, is to follow the Mayo Clinic guidelines of 15.5 cups of water a day for adult men, and 11.5 cups for adult women. Simply pour it out in a container in the morning, and make sure you finish it by the end of the day. To be at your best every day, remember to be mindful of your water intake, and for peak performance in all your activities, you need to be properly hydrated. #thebodystudiofitclub #hydration #hydrationlevel #positivity #toning #liftweights #weightlifting #weights #bodybuilding #fitness #exercise #motivation #exercisemotivation #strengthtraining #strength #workout #workouts #health #healthy #inspiration #healthandfitness #muscles #muscletone #thinkpositive #dontgiveitpower

It's still Fuck Ya at the EOD, InstaSex 💿 coming 🔜 🎯💪. DOUBLE TAP 💯. 📸 : Love this from @rodbillionaire 👌 . . 👉 Follow @rodbillionaire 👈 👉 Follow @rodbillionairefit 👈

📢 ATTENTION, ATTENTION 📢 . . . Don’t harm your progress and your mindset by doing things we know don’t work. . . . Need encouragement or tips for the gym, hit me up! Stop doing so much cardio and not eating enough! 😘😘😘

Let the weekend therapy begin...Happy Saturday! ☀️ • • • 📸- @scottlloydphotography 💇🏻‍♀️ - @hair_sher

How has your week been? Personally I’m trying to workout 5 times a week when possible but it’s often 4. I like to do resistance training 3 times a week and run once and spin once. I always plan in some rest too so my body gets time to repair and adjust. Goals for this year are to lean up a bit more and build some more muscle...... and get out of a calorie deficit!! #workout #goals #resistancetraining #liftweights #cardio #getlean

Damn right! Boss lady and ready to rock it!!!! After waking up 20 days ago on new years eve with vertigo it kinda put a damper on my new goals. 24/7 head spinning with Queezyness made it very exhausting by the end of the day. But with the help of my awesome Chriopractor he figured out the cause and helped treat it. Now im feeling a about 85%better and ready go get back at it. Taking it slow and putting off the things i had planned to start sucked but there wss literally nothing i could do. Now that im no longer a prisoner to the exercise bike (omg I hate it lol) i will be doing normal cardio again. Super excited to get moving on what I wanted to start 19 days ago....... New goal.... No more concussions. #workout #fitness #weights #muscle #liftweights #lift #fit #fitmom #girlswholift #gains #goals #quote #motivation #boss #bossmom #vertigo #igotthis #determined #badass #concussion #spartan #spartanwoman #training

After trekking to London to visit the twinnie for our monthly twinster date night and surprise her with our new matching bracelets, safe to say the night may have taken a turn for the worst... • • • I may have fallen down the tube station stairs (99% @jesslouisekirby pushed me) and spent the best part of the early hours of this morning in A&E getting x rays and checked over! Thank you to everyone who’s checked on me and sent me well wishes, luckily nothing is broken, I might feel like I’ve been hit by a bus, have a knee the size of a watermelon, and a sprained ankle, but at least I’m working on my upper body by using crutches the next few days until the swelling has subsided and I can put pressure on it! Silver linings and all that🤦🏼‍♀️ • • • So, anyone up for training legs today 😂 - - - - - #teamkondition #kondition #blondesuperfox #pocketrocket #healthyfood #healthylife #foodisfuel #eattogrow #eatforabs #cleaneats #workout #deadlift #squats #legday #eatcleantraindirty #liftweights #shredz #bodybuilding #exercise #fitnessfreak #thisgirlcan #gymlife #fitfam #strongnotskinny #bikinimodel #girlgains #girlswholift #knowyourownability

Today's body magic has been good, just over 600 calories burnt ! 💪 Ate well yesterday for breakfast (fruit and yoghurt) and lunch (soup and a roll) but an off-plan tea last night at wetherspoons 🙊 (veggie lasagne, chips and a mini brownie too! 😅) Body pump and a walk around the village with my parents felt good 👍 Only had a banana and a protein shake for breakfast, so let's get some lunch on the go 😋 #saturday #weekend #bodypump #walking #bodymagic #exercise #slimmingworld #workout #slimmingworlddiary #slimmingworldgirl #weightloss #weightlossplan #healthy #cardio #weighttraining #training #progressnotperfection #workingprogress #fitness #fitnessjourney #strong #fatloss #strongwomen #class #filter #eatingclean #gettingstronger #thisgirlcan #liftweights #family

Efter ett hårt benpass kör vi lite återhämtning.... @fastsverige #nutrition #motivation #training #liftweights #nevergiveup #healthylifestyle

Killing myself with a legkillerpass..... long time no see my weights ....#liftweights #longtimenosee #training #motivation #nevergiveup #trainlikeagirl #nutrition #motivacion #boomdia #entrenamiento

Monster sesh this morning with @rachel.crotty #strongwomen #strongnotskinny #fitfam #trainstagram

Throwback to enjoying the balance at a party 🥳 - Allow your self some time of studying or working etc - It’s important we let our bodies and our minds rest so that we can reenergise and come back striving stronger 🌟 - Off for a shopping trip today hehe, what’s everyone doing today? • • • #fitness #fitnessmotivation #fitnessmodel #fitnessaddict #fitnessjourney #fitnessgirl #gym #gymlife #gymtime #gymmotivation #gymgirl #gymaddict #shelifts #glutegains #liftheavy #fitspo #gluteworkout #strongnotskinny #liftheavy #legday #glutes #fitspo #weightlifting #liftweights #glutegains #shelifts #bodypositive #girlswhogym #strongwomen

Today's class. Lots of upper body followed by core work and a nice little finisher just to finish the shoulders off. Every Saturday 9am. Elland. Suitable for all levels. #fitspo #fitness #fitnessmotivation #liftheavy #liftweights #trainhard #training #functionalfitness #functionaltraining #buildabetterbody #shoulders #pushpress #wallballs #karen #grouptraining #pt #personaltraining #personaltrainer #huddersfield #halifax

🙌🙌🙌 - Things you need in da gym bag by @minorityfitness - Have I missed anything? Comment below 👇 - - #fitnesstips #gymtips #weightlifting #gym #fitness #gains #liftweights #healthylifestyle #workouttips #getinshape #buildmuscle #workout #food

Great workout last night @crossfit819 with @tobinwd Totally crushed me, although I did better than expected... #conditioning #strength #cptsmash #pushthelimits

🔥FAT LOSS 🔥 - Follow @ETI_Fitness for daily fitness, nutrition and motivation tips. - If you want to lose fat, then you need to be in a Caloric Deficit (so that you're losing weight), eat high protein (to maintain muscle), and lift heavy (to also maintain muscle). - That's it. Simple. - You don't need to go and do a crash diet, you don't need to switch to keto, you don't need to start fasting. These are all tools that can help you be in a Caloric Deficit (which will allow you to lose weight), but they aren't the magic bullet. - The best diet is one that allows you to enjoy your life the most. You don't want to feel like you're dieting. You don't want to restrict yourself. You don't want to have to say "no" to social events because you're dieting. - If you base your diet around Caloric Deficit, High Protein, and Lifting Heavy, then you have MANY options, and then you can start to experiment to figure out which way of eating works best for your lifestyle. - What diet do you currently do? Let me know below. - Credit @jmaxfitness - #diet #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #cardio #flexibledieting #fatlossdiet #fatlossworkout #weightlossworkout #workoutroutines #fitdad #fitmom #fitparents #macrotracking

Week 1 of being Back in the Zone! Started @crossfit_llantrisant Kickstart programme Monday & it's certainly lived up to its name - my body is in bits 😱 🔸️4 crossfit sessions & a chest/shoulder sesh with the Mr 🏋️‍♀️ 🔹️Nutrition on point (we will forget the gin last night 😂) 🔸️4lbs off this week 🙌 Cannot wait to see the results at the end of 8 weeks! I shall be putting the scales away until then & hope to be pleasantly surprised 😏 #backinshape #kickstart #feelgood #nutrition

(@fitness.mission)

3 Hours Ago

BUILD YOUR CHEST 🔥🔥🔥🔥 Follow👉@fitness.mission . If you want to build your chest, take a look at these exercises. . While there are definitely more to choose from, these are the 6 exercises that I have felt really helped me develop my chest over time. . In my personal opinion, the bench press will be the best for growth and strength. I'm also a big fan of pullovers too, as they can really work the chest and lats simultaneously. - Tag someone trying to build their chest! - . . . . . . . . . . Cc @kruckifitness #buildmuscle #muscle #muscleman #kruckifitness #liftweights #strength #strengthtraining #flexibledieting #iifym #musclegain #bodybuildinglifestyle #caloriecounting #fatloss #workouts #workoutroutine #chestday #chestworkout #pecs #weightlosstips #weightlossjourney #weightlossgoals #dietstartsmonday #dietfood #upperbodyworkout #proteine #gains💪 #gainmuscle #eatbig #losefat #fitnessfreaks

(@hazlo_now)

3 Hours Ago

Construye tu pecho🔥🔥🔥 Siguenos👉 @hazlo_now Repost👉 @fitness.mission . Si quieres construif tu pecho tu cofre, mira estos ejercicios. - Si bien definitivamente hay más para elegir, estos son los 6 ejercicios que sentí que realmente me ayudaron a desarrollar mi pecho con el tiempo. - En mi opinión personal, el press de banca será el mejor para el crecimiento y la fuerza. También soy un gran fan de los suéteres, ya que pueden trabajar el pecho y los dardos de forma simultánea. - Etiqueta a alguien tratando de construir su pecho! . . . . . . . . . Cc @kruckifitness #buildmuscle #muscle #muscleman #kruckifitness #liftweights #strengthtrenten el estado de ánimo de la persona #fuerte de un par de personas en el estado de ánimo de los animales en su lugar de trabajo. # gain#gainmuscle #eatbig #losefat #fitnessfreaks

💪 Såja, nu är det genomfört även om det tog emot oerhört mycket just idag. . 🤸‍♂️ HIIT-passet jag planerat att genomföra innan jag ska åka och se SHL-hockey, Rögle-LHC. . Det känns alltid lika gött efteråt. 😄Jag tror aldrig jag ångrat ett genomfört träningspass. Däremot har jag ångrat de passen jag fann dåliga ursäkter till att inte ta tag i. . Jag vill motionera med något varje dag om det så bara blir en rask promenad på 20-30 min. . 🏋🏼‍♀️ Styrketränar ett par gånger i veckan, då med högintensiv touch så att hjärtat får sitt. . Peppar, peppar så är jag otroligt tacksam 🙏 för att jag inte har några krämpor som hindrar mig från träning. . 🙋‍♀️Jag vill lägga tid på att träna för att hålla mig frisk och stark och därmed förebygga att behöva lägga tid på att vara sjuk eller ha ont i en obalanserad kropp.🌱 . Är du ibland bra på att hitta ursäkter för att inte träna?🤔😀 . . . . . #workout #träning #hiit #styrka #liftweights #noexcuses #justdoit #healthyhabit #godavanor #shl #hockey #hockeymom #wellness

1/18 華筋Training @fit.camp.b3 . 昨日はトレーニングの前に嬉しいことが😊 . 定期的にカイロプラクティックに通って体のメンテナンスをしてますが、、昨日はいつもの左骨盤前傾の症状が無くて、骨盤矯正が不要でした。 . 2年間通って初めて。と言うことは、最近のストレッチ、筋膜リリースやインナーマッスルへの働きかけが効果で出るのかな? . ここで安心してサボったら振り出しに戻るので、これからもストレッチとインナーマッスルへの働きかけを継続します✨ . トレーニングは松下さんと上半身 . ◾️サイドレイズ 4kg 10 3kg 12 1kg 15 徒手抵抗 5 ×3 set ◾️ダンベルフロントレイズ 踵でベンチの足を踏んで踵を高めに お尻は少し後ろに出して 肩の力で上げること! ◾️ケーブルフロントレイズ ダンベルと同じように、でも少し腰低めかな ◾️ミッドロー(P.2) リア、大円筋、広背筋上部、僧帽筋中下部狙い 体幹の柔軟性を出しつつ背中に掛けていく ◾️ラットプルダウン - パラレルグリッパー 大円筋狙い -ラットプルダウン ワイドバー(P.3) . 肩に、背中に、きれいな筋肉つけたい! 昨日もありがとうございました! . #fitnesscampb3 #木場 #正しいトレーニング #正しいフォーム #training #トレーニング #liftweights #筋トレ #workout #ワークアウト #肩トレ #shouldertraining #sideraise #サイドレイズ #frontraise #フロントレイズ #midrow #ミッドロウ #pulldowns #ラットプルダウン

(@healthyn.ess)

17 Minutes Ago

🇬🇧🇮🇹 ----> 🇬🇧 Hi everyone! It's a little late but never give up on your breakfast! Expecially if you have to train today. Do you prefer hot or cold porridge? I can't eat cold porridge! So... Here we have my breakfast! What have you had for breakfast today? ---- > 🇮🇹 Ciao ragazzi! Come va? È un po' tardi per postare la colazione ma... Non posso rinunciarci anche perché farò un allenamento bello intenso anche oggi! Ecco qui il mio porridge: ho aromatizzato il latte caldo con cacao e stevia, così da rendere l'avena un po' più piacevole. Non riesco a mangiarlo freddo... Voi come lo preferite? #foodblogger #comfordfood #oats #fitfoodbloggeritaliani #healthyness #healthyrecipes #healthyfood #breakfasttime #porrodgepassion #porridge #porridgerecipe #hotporridge #kiwi #mixofseeds #healthybreakbast #gym #lift #liftweights #running #cycling #bodybuilder #fitfood #fitbreakfast #fitness #feedwellyourself #eatingclean #eating #iifym #flexiblediet

I don't do any transformation photos.. it just me with a lighter filter and make up from yesterday... #motivation #stronger #liftweights #nevergiveup #killit #trainlikeagirl #momanddad #training #healthylifestyle #biggerbetter #builtthatbody

🔥CALCULATE YOUR 1 REP MAX🔥 - - ___________________ Follow @nutritionculture for more fitness & nutrition info!! 💪 ___________________ Ever wondered what’s the most you can lift in an exercise without actually doing it? Check this chart out to determine training loads so you can do a quick estimate on where you’re at. ___________________ This can be useful even if you’re not a powerlifter so you know where you’re at and which direction you’re heading. ___________________ Side note: to get a more accurate number do this when you’re nice and fresh not at the middle or end of a workout and these rep numbers are assuming this was the very last rep you could get. So starting with your one rep max, these list out the rep ranges and the percentages relative to that. ___________________ So let’s choose an exercise say the bencu press for example. Say you can do a maximum of 6 reps at 145 lbs. You just take the weight you used which is 145 lbs and divide it by the percentage that adds up to the rep chart up there which 6 reps = 85%. 145 divided 0.85 = 170 pounds. Your max is roughly 170 pounds. This might seem confusing at first but it’s actually really simple once you get it and can be a very useful tool. ___________________ Tag a friend that needs to see this!👇 __________________ As always, let us know if you have any questions at all! 🤓 ___________________ #strengthening #strengthcoach #strengthtraining #hypertrophy #liftweights #liftheavyshit #thepump #pumpingiron #heavylifting #nutritionculture #muscled #musclemania #onerepmax #musclefit #musclemass #buildmuscle #buildmuscles #musclebuilding #getbigordietrying #getstronger #rippedbody #johncena #1rm #reps #bigmuscles #bigmuscle #fitnessfreaks #fitnessfun #bodybuilding_motivation #bodybuildingnation ___________________

🔥🔥💪 - BUILD YOUR OWN LEGS WORKOUT by @workout_lovrs - Here’s a wide range of exercises you can use as part of the PPL split. - Probably a good idea to chuck in some calf exercises now an again too 😉😏 - As always, I recommend starting your workout with the big compound exercises with more sets and less reps. Then move onto more isolation exercises with higher reps and less sets 👌 - Go build some tree legs 💪 - - #fitnesstips #gymtips #weightlifting #gym #fitness #gains #liftweights #healthylifestyle #workouttips #getinshape #buildmuscle #workout #food