THE DIFFERENT METHODS FOR MAKING PROGRESS WITH YOUR WEIGHTS TRAINING TO ACHIEVE MUSCLE GAIN

| 𝗧𝗛𝗘 𝗗𝗜𝗙𝗙𝗘𝗥𝗘𝗡𝗧 𝗪𝗔𝗬𝗦 𝗢𝗙 𝗔𝗖𝗛𝗜𝗘𝗩𝗜𝗡𝗚 𝗠𝗨𝗦𝗖𝗟𝗘 𝗚𝗔𝗜𝗡 𝗪𝗜𝗧𝗛 𝗣𝗥𝗢𝗚𝗥𝗘𝗦𝗦𝗜𝗩𝗘 𝗢𝗩𝗘𝗥𝗟𝗢𝗔𝗗  |

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To gain muscle you absolutely must achieve something called progressive overload (progression in some form with your strength training) without any form of progression you will not be gaining muscle.

The first option for the majority is to increase the amount of weight that you lift but this isn't necessarily the best option.  Being able to train with less rest, improving your range of motion/form, more rep/set volume, or lifting with a more tasking tempo are all ways to improve and achieve progressive overload. For optimal longevity and safety when lifting It is recommend to progress with reps, tempo and form etc before moving onto heavier weight. 

As a general guideline once you progress with any of these progression methods for 2 weeks straight, you can increase the difficulty again. 

Remember also progress with your strength and size isn't always linear! 

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𝘈𝘯𝘥, 𝘫𝘶𝘴𝘵 𝘴𝘰 𝘺𝘰𝘶 𝘬𝘯𝘰𝘸, 𝘐 𝘩𝘢𝘷𝘦 𝘫𝘶𝘴𝘵 𝘧𝘪𝘯𝘪𝘴𝘩𝘦𝘥 𝘱𝘶𝘵𝘵𝘪𝘯𝘨 𝘵𝘰𝘨𝘦𝘵𝘩𝘦𝘳 𝘢 𝘣𝘳𝘢𝘯𝘥-𝘯𝘦𝘸 𝘰𝘯𝘭𝘪𝘯𝘦 𝘱𝘳𝘰𝘨𝘳𝘢𝘮 𝘴𝘵𝘢𝘳𝘵𝘪𝘯𝘨 𝘵𝘩𝘪𝘴 𝘤𝘰𝘮𝘪𝘯𝘨 𝘔𝘰𝘯𝘥𝘢𝘺, 18.05.2020. 𝘛𝘩𝘪𝘴 𝘪𝘴 𝘴𝘱𝘦𝘤𝘪𝘧𝘪𝘤𝘢𝘭𝘭𝘺 𝘧𝘰𝘳 𝘴𝘦𝘥𝘦𝘯𝘵𝘢𝘳𝘺 𝘮𝘢𝘭𝘦𝘴 𝘸𝘩𝘰 𝘸𝘰𝘶𝘭𝘥 𝘭𝘪𝘬𝘦 𝘵𝘰 𝘨𝘢𝘪𝘯 𝘢𝘳𝘰𝘶𝘯𝘥 2-3𝘬𝘨 𝘰𝘧 𝘮𝘶𝘴𝘤𝘭𝘦 𝘰𝘳 𝘭𝘰𝘴𝘦 5-7𝘬𝘨 𝘰𝘧 𝘧𝘢𝘵 (𝘢𝘤𝘩𝘪𝘦𝘷𝘢𝘣𝘭𝘦 𝘦𝘴𝘵𝘪𝘮𝘢𝘵𝘦𝘴 𝘸𝘪𝘭𝘭 𝘷𝘢𝘳𝘺) 𝘪𝘯 𝘵𝘩𝘦 𝘯𝘦𝘹𝘵 60 𝘥𝘢𝘺𝘴. 𝘐𝘵’𝘴 𝘢 𝘳𝘦𝘮𝘰𝘵𝘦 𝘱𝘳𝘰𝘨𝘳𝘢𝘮 𝘢𝘤𝘤𝘦𝘴𝘴𝘪𝘣𝘭𝘦 𝘷𝘪𝘢 𝘮𝘺 𝘢𝘱𝘱, 𝘣𝘢𝘴𝘦𝘥 𝘰𝘯 𝘸𝘩𝘢𝘵𝘦𝘷𝘦𝘳 𝘦𝘲𝘶𝘪𝘱𝘮𝘦𝘯𝘵 𝘺𝘰𝘶 𝘩𝘢𝘷𝘦 𝘢𝘷𝘢𝘪𝘭𝘢𝘣𝘭𝘦 𝘸𝘪𝘵𝘩 𝘸𝘦𝘦𝘬𝘭𝘺 𝘰𝘯𝘦 𝘰𝘯 𝘰𝘯𝘦 𝘷𝘪𝘥𝘦𝘰 𝘤𝘢𝘭𝘭𝘴 𝘧𝘳𝘰𝘮 𝘮𝘦, 𝘴𝘰 𝘺𝘰𝘶 𝘤𝘢𝘯 𝘫𝘰𝘪𝘯 𝘧𝘳𝘰𝘮 𝘢𝘯𝘺𝘸𝘩𝘦𝘳𝘦 𝘪𝘯 𝘵𝘩𝘦 𝘸𝘰𝘳𝘭𝘥. 𝘐’𝘮 𝘭𝘰𝘰𝘬𝘪𝘯𝘨 𝘧𝘰𝘳 5 𝘨𝘶𝘺𝘴 𝘵𝘰 𝘵𝘦𝘴𝘵 𝘪𝘵 𝘰𝘶𝘵 𝘢𝘵 𝘮𝘢𝘴𝘴𝘪𝘷𝘦 𝘥𝘪𝘴𝘤𝘰𝘶𝘯𝘵, 𝘩𝘦𝘭𝘱 𝘮𝘦 𝘸𝘰𝘳𝘬 𝘰𝘶𝘵 𝘵𝘩𝘦 𝘬𝘪𝘯𝘬𝘴, 𝘢𝘯𝘥 𝘨𝘦𝘵 𝘴𝘰𝘭𝘪𝘥 𝘳𝘦𝘴𝘶𝘭𝘵𝘴 𝘵𝘩𝘢𝘵 𝘐 𝘤𝘢𝘯 𝘶𝘴𝘦 𝘧𝘰𝘳 𝘤𝘢𝘴𝘦 𝘴𝘵𝘶𝘥𝘪𝘦𝘴. 𝘐𝘧 𝘵𝘩𝘢𝘵’𝘴 𝘺𝘰𝘶, 𝘤𝘰𝘮𝘮𝘦𝘯𝘵 𝘰𝘳 𝘮𝘦𝘴𝘴𝘢𝘨𝘦 𝘮𝘦 𝘸𝘪𝘵𝘩 ‘𝘵𝘦𝘭𝘭 𝘮𝘦 𝘮𝘰𝘳𝘦’ 𝘢𝘯𝘥 𝘐’𝘭𝘭 𝘴𝘦𝘯𝘥 𝘺𝘰𝘶 𝘵𝘩𝘦 𝘥𝘦𝘵𝘢𝘪𝘭𝘴. 𝘔𝘶𝘤𝘩 𝘭𝘰𝘷𝘦!🙏

NUTRITION IS THE PRIORITY FOR ANY GOAL (FAT LOSS, MUSCLE GAIN, DEFINITION AND GENERAL FITNESS)

𝗡𝗨𝗧𝗥𝗜𝗧𝗜𝗢𝗡 𝗜𝗦 𝗧𝗛𝗘 𝗣𝗥𝗜𝗢𝗥𝗜𝗧𝗬 𝗙𝗢𝗥 𝗔𝗡𝗬 𝗚𝗢𝗔𝗟 (𝗙𝗔𝗧 𝗟𝗢𝗦𝗦, 𝗠𝗨𝗦𝗖𝗟𝗘 𝗚𝗔𝗜𝗡, 𝗗𝗘𝗙𝗜𝗡𝗜𝗧𝗜𝗢𝗡 𝗔𝗡𝗗 𝗚𝗘𝗡𝗘𝗥𝗔𝗟 𝗙𝗜𝗧𝗡𝗘𝗦𝗦)|
Hey guys! Little info on nutrition for you.. hope everyone is coping OK! If not please reach out! :). .

Nutrition is going to be the main factor for you to consider whether your goal is getting lean or gaining muscle. It is widely believed that 70-80% of results can be attributed to correct nutrition. One of the best and most proven ways to align your daily nutrition is with your goals is to aim for a calorie target and protein target. This can be done using a food tracking app such as "myfitnesspal"

If you haven't already, its vital that you calculate your TDEE (Total daily energy expenditure) which will allow you to then calculate a calorie target and protein target suitable for your goal.. You can use this link to get an estimate of your TDEE: https://www.transparentlabs.com/pages/calculator

𝘈𝘯𝘥, 𝘫𝘶𝘴𝘵 𝘴𝘰 𝘺𝘰𝘶 𝘬𝘯𝘰𝘸, 𝘐 𝘩𝘢𝘷𝘦 𝘫𝘶𝘴𝘵 𝘧𝘪𝘯𝘪𝘴𝘩𝘦𝘥 𝘱𝘶𝘵𝘵𝘪𝘯𝘨 𝘵𝘰𝘨𝘦𝘵𝘩𝘦𝘳 𝘢 𝘣𝘳𝘢𝘯𝘥-𝘯𝘦𝘸 𝘰𝘯𝘭𝘪𝘯𝘦 𝘱𝘳𝘰𝘨𝘳𝘢𝘮 𝘴𝘵𝘢𝘳𝘵𝘪𝘯𝘨 𝘵𝘩𝘪𝘴 𝘤𝘰𝘮𝘪𝘯𝘨 𝘔𝘰𝘯𝘥𝘢𝘺, 18.05.2020. 𝘛𝘩𝘪𝘴 𝘪𝘴 𝘴𝘱𝘦𝘤𝘪𝘧𝘪𝘤𝘢𝘭𝘭𝘺 𝘧𝘰𝘳 𝘴𝘦𝘥𝘦𝘯𝘵𝘢𝘳𝘺 𝘮𝘢𝘭𝘦𝘴 𝘸𝘩𝘰 𝘸𝘰𝘶𝘭𝘥 𝘭𝘪𝘬𝘦 𝘵𝘰 𝘨𝘢𝘪𝘯 𝘢𝘳𝘰𝘶𝘯𝘥 2-3𝘬𝘨 𝘰𝘧 𝘮𝘶𝘴𝘤𝘭𝘦 𝘰𝘳 𝘭𝘰𝘴𝘦 5-7𝘬𝘨 𝘰𝘧 𝘧𝘢𝘵 (𝘢𝘤𝘩𝘪𝘦𝘷𝘢𝘣𝘭𝘦 𝘦𝘴𝘵𝘪𝘮𝘢𝘵𝘦𝘴 𝘸𝘪𝘭𝘭 𝘷𝘢𝘳𝘺) 𝘪𝘯 𝘵𝘩𝘦 𝘯𝘦𝘹𝘵 60 𝘥𝘢𝘺𝘴. 𝘐𝘵’𝘴 𝘢 𝘳𝘦𝘮𝘰𝘵𝘦 𝘱𝘳𝘰𝘨𝘳𝘢𝘮 𝘢𝘤𝘤𝘦𝘴𝘴𝘪𝘣𝘭𝘦 𝘷𝘪𝘢 𝘮𝘺 𝘢𝘱𝘱, 𝘣𝘢𝘴𝘦𝘥 𝘰𝘯 𝘸𝘩𝘢𝘵𝘦𝘷𝘦𝘳 𝘦𝘲𝘶𝘪𝘱𝘮𝘦𝘯𝘵 𝘺𝘰𝘶 𝘩𝘢𝘷𝘦 𝘢𝘷𝘢𝘪𝘭𝘢𝘣𝘭𝘦 𝘸𝘪𝘵𝘩 𝘸𝘦𝘦𝘬𝘭𝘺 𝘰𝘯𝘦 𝘰𝘯 𝘰𝘯𝘦 𝘷𝘪𝘥𝘦𝘰 𝘤𝘢𝘭𝘭𝘴 𝘧𝘳𝘰𝘮 𝘮𝘦, 𝘴𝘰 𝘺𝘰𝘶 𝘤𝘢𝘯 𝘫𝘰𝘪𝘯 𝘧𝘳𝘰𝘮 𝘢𝘯𝘺𝘸𝘩𝘦𝘳𝘦 𝘪𝘯 𝘵𝘩𝘦 𝘸𝘰𝘳𝘭𝘥. .

𝘐’𝘮 𝘭𝘰𝘰𝘬𝘪𝘯𝘨 𝘧𝘰𝘳 5 𝘨𝘶𝘺𝘴 𝘵𝘰 𝘵𝘦𝘴𝘵 𝘪𝘵 𝘰𝘶𝘵 𝘢𝘵 𝘮𝘢𝘴𝘴𝘪𝘷𝘦 𝘥𝘪𝘴𝘤𝘰𝘶𝘯𝘵, 𝘩𝘦𝘭𝘱 𝘮𝘦 𝘸𝘰𝘳𝘬 𝘰𝘶𝘵 𝘵𝘩𝘦 𝘬𝘪𝘯𝘬𝘴, 𝘢𝘯𝘥 𝘨𝘦𝘵 𝘴𝘰𝘭𝘪𝘥 𝘳𝘦𝘴𝘶𝘭𝘵𝘴 𝘵𝘩𝘢𝘵 𝘐 𝘤𝘢𝘯 𝘶𝘴𝘦 𝘧𝘰𝘳 𝘤𝘢𝘴𝘦 𝘴𝘵𝘶𝘥𝘪𝘦𝘴. 𝘐𝘧 𝘵𝘩𝘢𝘵’𝘴 𝘺𝘰𝘶, 𝘤𝘰𝘮𝘮𝘦𝘯𝘵 𝘰𝘳 𝘮𝘦𝘴𝘴𝘢𝘨𝘦 𝘮𝘦 𝘸𝘪𝘵𝘩 ‘𝘵𝘦𝘭𝘭 𝘮𝘦 𝘮𝘰𝘳𝘦’ 🙏

HOME TRAINING VS GYM FOR MUSCLE GAIN AND MAINTENANCE

| 𝗛𝗢𝗠𝗘 𝗧𝗥𝗔𝗜𝗡𝗜𝗡𝗚 𝗩𝗦 𝗚𝗬𝗠 𝗙𝗢𝗥 𝗠𝗨𝗦𝗖𝗟𝗘 𝗚𝗔𝗜𝗡 𝗔𝗡𝗗 𝗠𝗔𝗜𝗡𝗧𝗘𝗡𝗔𝗡𝗖𝗘 |
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Training in the gym with heavy weights is classed as superior for muscle growth by many when compared to home training because of something called mechanical tension which is the main driver of muscle growth. To maximise mechanical tension you need to be able to recruit as many muscle fibers in your muscle as possible during as you perform that exercise. This is easier to do with heavy weights in comparison to body weight home training but that does not mean you cannot do it with body weight training. You just need to be smart with your execution and exercise selection.

For example a body weight squat would be a poor choice for the vast majority of people as you likely aren’t eliciting nearly as much tension on your muscles. And as a result, your muscle fibers won’t become fully recruited unless you really push to take your sets to near failure by performing a ton of reps which is not effective use of your energy or time.

A better option would be a Bulgarian split squat shifting your body weight onto one leg instead of both to provide a more adequate level of stimulus. Its all about using your body weight effectively so you do not need to perform hundreds of reps to get close to failure. Another option to achieve this is to incorporate metabolic stress training using intensity techniques which I will go into in a future post.

-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶
𝘈𝘯𝘥, 𝘫𝘶𝘴𝘵 𝘴𝘰 𝘺𝘰𝘶 𝘬𝘯𝘰𝘸, 𝘐 𝘩𝘢𝘷𝘦 𝘫𝘶𝘴𝘵 𝘧𝘪𝘯𝘪𝘴𝘩𝘦𝘥 𝘱𝘶𝘵𝘵𝘪𝘯𝘨 𝘵𝘰𝘨𝘦𝘵𝘩𝘦𝘳 𝘢 𝘣𝘳𝘢𝘯𝘥-𝘯𝘦𝘸 𝘰𝘯𝘭𝘪𝘯𝘦 𝘱𝘳𝘰𝘨𝘳𝘢𝘮 𝘴𝘵𝘢𝘳𝘵𝘪𝘯𝘨 𝘵𝘩𝘪𝘴 𝘤𝘰𝘮𝘪𝘯𝘨 𝘔𝘰𝘯𝘥𝘢𝘺, 18.05.2020. 𝘛𝘩𝘪𝘴 𝘪𝘴 𝘴𝘱𝘦𝘤𝘪𝘧𝘪𝘤𝘢𝘭𝘭𝘺 𝘧𝘰𝘳 𝘴𝘦𝘥𝘦𝘯𝘵𝘢𝘳𝘺 𝘮𝘢𝘭𝘦𝘴 𝘸𝘩𝘰 𝘸𝘰𝘶𝘭𝘥 𝘭𝘪𝘬𝘦 𝘵𝘰 𝘨𝘢𝘪𝘯 𝘢𝘳𝘰𝘶𝘯𝘥 2-3𝘬𝘨 𝘰𝘧 𝘮𝘶𝘴𝘤𝘭𝘦 𝘰𝘳 𝘭𝘰𝘴𝘦 5-7𝘬𝘨 𝘰𝘧 𝘧𝘢𝘵 (𝘢𝘤𝘩𝘪𝘦𝘷𝘢𝘣𝘭𝘦 𝘦𝘴𝘵𝘪𝘮𝘢𝘵𝘦𝘴 𝘸𝘪𝘭𝘭 𝘷𝘢𝘳𝘺) 𝘪𝘯 𝘵𝘩𝘦 𝘯𝘦𝘹𝘵 60 𝘥𝘢𝘺𝘴. 𝘐𝘵’𝘴 𝘢 𝘳𝘦𝘮𝘰𝘵𝘦 𝘱𝘳𝘰𝘨𝘳𝘢𝘮 𝘢𝘤𝘤𝘦𝘴𝘴𝘪𝘣𝘭𝘦 𝘷𝘪𝘢 𝘮𝘺 𝘢𝘱𝘱, 𝘣𝘢𝘴𝘦𝘥 𝘰𝘯 𝘸𝘩𝘢𝘵𝘦𝘷𝘦𝘳 𝘦𝘲𝘶𝘪𝘱𝘮𝘦𝘯𝘵 𝘺𝘰𝘶 𝘩𝘢𝘷𝘦 𝘢𝘷𝘢𝘪𝘭𝘢𝘣𝘭𝘦 𝘸𝘪𝘵𝘩 𝘸𝘦𝘦𝘬𝘭𝘺 𝘰𝘯𝘦 𝘰𝘯 𝘰𝘯𝘦 𝘷𝘪𝘥𝘦𝘰 𝘤𝘢𝘭𝘭𝘴 𝘧𝘳𝘰𝘮 𝘮𝘦, 𝘴𝘰 𝘺𝘰𝘶 𝘤𝘢𝘯 𝘫𝘰𝘪𝘯 𝘧𝘳𝘰𝘮 𝘢𝘯𝘺𝘸𝘩𝘦𝘳𝘦 𝘪𝘯 𝘵𝘩𝘦 𝘸𝘰𝘳𝘭𝘥.

𝘐’𝘮 𝘭𝘰𝘰𝘬𝘪𝘯𝘨 𝘧𝘰𝘳 5 𝘨𝘶𝘺𝘴 𝘵𝘰 𝘵𝘦𝘴𝘵 𝘪𝘵 𝘰𝘶𝘵 𝘢𝘵 𝘮𝘢𝘴𝘴𝘪𝘷𝘦 𝘥𝘪𝘴𝘤𝘰𝘶𝘯𝘵, 𝘩𝘦𝘭𝘱 𝘮𝘦 𝘸𝘰𝘳𝘬 𝘰𝘶𝘵 𝘵𝘩𝘦 𝘬𝘪𝘯𝘬𝘴, 𝘢𝘯𝘥 𝘨𝘦𝘵 𝘴𝘰𝘭𝘪𝘥 𝘳𝘦𝘴𝘶𝘭𝘵𝘴 𝘵𝘩𝘢𝘵 𝘐 𝘤𝘢𝘯 𝘶𝘴𝘦 𝘧𝘰𝘳 𝘤𝘢𝘴𝘦 𝘴𝘵𝘶𝘥𝘪𝘦𝘴. 𝘐𝘧 𝘵𝘩𝘢𝘵’𝘴 𝘺𝘰𝘶, 𝘤𝘰𝘮𝘮𝘦𝘯𝘵 𝘰𝘳 𝘮𝘦𝘴𝘴𝘢𝘨𝘦 𝘮𝘦 𝘸𝘪𝘵𝘩 ‘𝘵𝘦𝘭𝘭 𝘮𝘦 𝘮𝘰𝘳𝘦’ 𝘢𝘯𝘥 𝘐’𝘭𝘭 𝘴𝘦𝘯𝘥 𝘺𝘰𝘶 𝘵𝘩𝘦 𝘥𝘦𝘵𝘢𝘪𝘭𝘴. 𝘔𝘶𝘤𝘩 𝘭𝘰𝘷𝘦!🙏

HOW TO MAKE THE MOST OF BANDED FACE PULLS FOR WELL DEVELOPED SHOULDERS AND IMPROVED POSTURE

Pretty much any exercise you do in the gym can be simulated with resistance bands so try not to be disheartened with home training, it is very much worth your time if done correctly!  Here are some tips to make sure you get the most benefit from banded face pulls. -̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶
1️⃣Start with hands about shoulder width apart with palms facing down, thumbs facing each other

2️⃣Aim to retract your shoulders ad you pull the band towards the midline of your face or forehead

3️⃣Try to bring the hands apart as you get closer towards your face (reverse fly motion)

4️⃣Try to eternally rotate at the shoulder as you get closet to your face so your thumbs are facing backwards at the end position

5️⃣Aim to bring your hands further back than your elbows at the end position. -̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶ -
ɪꜰ ʏᴏᴜ ᴡᴏᴜʟᴅ ʟɪᴋᴇ ᴛᴏ ᴛᴀᴋᴇ ᴍᴀᴊᴏʀ ᴀᴄᴛɪᴏɴ ᴛᴏᴡᴀʀᴅꜱ ᴛʜᴇ ᴘᴜʀꜱᴜɪᴛ ᴏꜰ ᴀ ꜱᴜᴘᴇʀɪᴏʀ ꜱᴇʟꜰ ᴘʟᴇᴀꜱᴇ ᴊᴏɪɴ ᴍʏ ꜰʀᴇᴇ ꜰᴀᴄᴇʙᴏᴏᴋ ꜱᴜᴘᴘᴏʀᴛ ɢʀᴏᴜᴘ ᴏʀ ʙᴏᴏᴋ ɪɴ ꜰᴏʀ ᴀ ꜰʀᴇᴇ ᴀᴛ ʜᴏᴍᴇ ᴛʀᴀɪɴɪɴɢ ᴄᴏɴꜱᴜʟᴛᴀᴛɪᴏɴ ᴡɪᴛʜ ᴍᴇ ᴠɪᴀ ᴛʜᴇ ʟɪɴᴋ ɪɴ ᴍʏ ʙɪᴏ. ʙᴇꜱᴛ ᴡɪꜱʜᴇꜱ ᴛᴏ ᴀʟʟ 🙏

ONLINE BODY RECOMPOSITION PROGRAM RESULTS

| 𝗢𝗡𝗟𝗜𝗡𝗘 𝗕𝗢𝗗𝗬 𝗥𝗘𝗖𝗢𝗠𝗣𝗢𝗦𝗜𝗧𝗜𝗢𝗡 𝗣𝗥𝗢𝗚𝗥𝗔𝗠 𝗥𝗘𝗦𝗨𝗟𝗧𝗦 𝗙𝗘𝗔𝗧𝗨𝗥𝗜𝗡𝗚: @seanantgeowalker |

Really impressive progress within the timeframe especially. Congrats Sean! 👏 Let me know your thoughts or if you would like information about the program Sean followed! -̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶ “Josh's program absolutely changed how I think about diet and training, I had a lot of things in my routine that were unnecessary and somewhat counter productive (too much training volume and following a bodypart split as opposed to push pull legs) Now I actually train less and I’m quite a bit bigger and leaner compared to before. It was all very simple and sustainable for me in the long run also, I was definitely overcomplicating it before. Very pleased so far! ” @seanantgeowalker - - -̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶

ɪꜰ ʏᴏᴜ ᴡᴏᴜʟᴅ ʟɪᴋᴇ ᴛᴏ ᴛᴀᴋᴇ ᴍᴀᴊᴏʀ ᴀᴄᴛɪᴏɴ ᴛᴏᴡᴀʀᴅꜱ ᴛʜᴇ ᴘᴜʀꜱᴜɪᴛ ᴏꜰ ᴀ ꜱᴜᴘᴇʀɪᴏʀ ꜱᴇʟꜰ ᴘʟᴇᴀꜱᴇ ᴊᴏɪɴ ᴍʏ ꜰʀᴇᴇ ꜰᴀᴄᴇʙᴏᴏᴋ ꜱᴜᴘᴘᴏʀᴛ ɢʀᴏᴜᴘ ᴏʀ ʙᴏᴏᴋ ɪɴ ꜰᴏʀ ᴀ ꜰʀᴇᴇ ᴀᴛ ʜᴏᴍᴇ ᴛʀᴀɪɴɪɴɢ ᴄᴏɴꜱᴜʟᴛᴀᴛɪᴏɴ ᴡɪᴛʜ ᴍᴇ ᴠɪᴀ ᴛʜᴇ ʟɪɴᴋ ɪɴ ᴍʏ ʙɪᴏ.

MALE MENTAL HEALTH

"A healthy person wants a thousand things, a sick person wants only one"

Thoughts go out to those people suffering due to this virus physically and mentally. Stay strong , be grateful for what you have if you can. Remember depression is smaller than you. It operates within you, you do not operate within it.

This metaphor really helped me personally: " it may be a dark cloud passing across the sky but, if that is the metaphor , you are the sky. You were there before it. And the cloud can't exist without the sky, but the sky can exist without the cloud"

Best wishes to all, stay strong 🙏

AVOID THESE MISTAKES WHEN TRAINING WITH RESISTANCE BANDS

Common mistake when training with resistance bands is not taking into account the variable resistance curve and therefore failing to set up the exercise with a suitable level of resistance for adequate stimulus.

Using a banded seated row as an example this could be sitting too close to the band anchor point making the exercise not tasking enough. Alternatively you could be sitting too far back and the level of resistance is too much for you to complete a full rep.

Even if you sit somewhere in-between this the level of muscle activation can still be improved with a slight body rock as shown in this video. This allows you to extend the small section of the resistance curve that provides an ideal level of resistance for you, therefore allowing you to get the both worlds, adequate tension throughout the rep start to finish and full range of motion.

Much love and feel free to drop me any questions on anything training related. Stay strong 🙏

ONLINE FITNESS ADVICE FOR MALES FACEBOOK GROUP

Hey guys! Hope everyone is managing to stay mostly positive and able to maintain some form of exercise no matter how small. Even 1 session a week is hugely valuable when it comes to maintaining your progress! -

Will be posting very regularly on my private Facebook group "Male Body Transformation Guide" I want to put the most useful information and easily actionable steps to help everyone maintain and progress during this time period. I will be posting full workout videos, detailed exercise instruction videos, programming advice , nutrition advice and whatever will help you guys out the most. Please let me know any topics you would like me to cover and I will do my absolute best to cover them.

Join here: https://www.facebook.com/groups/malebodytransformationguide

Best wishes to all and stay strong!

RECENT FITNESS TIPS AND ADVICE

Joshar Andac

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FEATURED- (JOSHAR'S DIET & TRAINING)

Remember this name, Joshar Andac, because we reckon he'll be making tidal waves in the fitness industry especially now he's fresh off a recent win at the World Fitness Championships!

He also just so happens to be one of our fantastic sponsored athletes – not too shabby for someone who's just 21-years-old, don't you think?

A self-proclaimed skinny kid, Joshar started working out at an early age because he was fed up with the skinny stereotype. Things began simply enough with some press-ups and sit-ups but soon he hit his school gym and quickly developed a passion for weights.

He also began researching the benefits of nutrition and diet and quickly saw his hard work pay off. He set up an online profile to document his transformation and it didn't take long for the phone to start ringing off the hook from fitness photographers wanting to capture his incredible physique on film.

Things spiralled from there and the natural next step for this young athlete was to step onto the competition stage. He entered his first competition in August 2013 not really expecting much as he didn't feel his physique was up to standard. Imagine his surprise when he was announced the winner!

This win fed his desire for bigger and better things and he knew competing was going to be his golden ticket to boosting his fitness profile so he entered the World Fitness Championships (2014) with a steely determination to do well.

And he did better than "well," for he walked away with a win!

Now he's decided to take a short break from competing, as he wants to gain lean mass for WBFF in 2015 as well as focus on his final year at Brunel University studying Industrial Design…

TRAINING PLAN

Recently I have been incorporating supersets with nearly every exercise and working in the higher rep ranges, especially coming up to the competition .

During the early stages of competition prep I incorporated a lot of strength and power training.For example if I was to do 5 sets of chest press I would do 6 reps then 4 reps then down to 2 reps then back up to 4 reps and 6 reps with at least 90 seconds rest in-between sets.

I was also strict with my time under tension making sure to control the weight on the eccentric phase and be explosive on the concentric phase. I actually managed to put on a lot of size and strength with this training especially when I moved back to hypertrophy style training as I was lifting more weight for the 8-12 reps.....