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All41 Personal Training

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25.01.2022 What is up people , something I think is too under stated within the fitness is PATIENCE . Training for whatever goals you guys have set for yourself is going to take TIME. What a lot of people see over social media is the end product of what people are trying to sell. Realistically what they have developed took YEARS. There is no quick trick to training. You need to take your time , trust the process and stay consistent. ... You guys got this!

25.01.2022 Happy Halloween 31 reps of 100kg (50% of my one rep max) Couldn’t see , couldn’t breathe. The things you do for Instagram hope everyone has a spooky day!!... . . . . . . . . . . . . . . . . . . . #fitness #gym #workout #fitnessmotivation #fit #motivation #bodybuilding #training #love #health #lifestyle #instagood #fitfam #healthylifestyle #sport #healthy #instagram #like #gymlife #follow #crossfit #life #personaltrainer #bhfyp #exercise #happy #fashion #goals #muscle #bhfyp #halloween

25.01.2022 All41’s commandments for training. First rule - TECHNIQUE... This rule is grossly underestimated and not talked talked about enough. Good form makes or breaks your developments in training. How? Let me tell you. Good form means you are able to recruit all of the intended muscles during the exercise. This obviously will create greater activation , naturally increasing muscle stimulation during a work out. ... Good technique also assures YOU that while training you are putting yourself in a safer , secure and effective position to minimalize risk of injury during training. Be sure to stick to this COMMANDMENT as well as the other ones I will be releasing soon! . . . . . . . . . . #fitness #gym #workout #fitnessmotivation #fit #motivation #bodybuilding #training #health #love #lifestyle #instagood #fitfam #healthylifestyle #sport #healthy #instagram #gymlife #like #follow #crossfit #personaltrainer #life #bhfyp #exercise #fashion #goals #muscle #happy #bhfyp

25.01.2022 Switched back to sumo. 160 5 sets of 5 feeling good. A lot better with straps it’s helping with my grip issues. . . . .... . . . . . . . . #fitness #gym #workout #fitnessmotivation #motivation #fit #bodybuilding #love #training #health #lifestyle #instagood #fitfam #healthylifestyle #sport #instagram #healthy #like #follow #gymlife #life #bhfyp #crossfit #personaltrainer #happy #goals #fashion #exercise #muscle #bhfyp #deadlift

24.01.2022 You have clicked on this post in order to learn the hidden secrets of building muscle. Well here they are. Unknown to many making sure your training frequency is at least 3-5 times per weak. This isn’t a secret but it is one of the most important factors for muscle building. Second is appropriate training intensity. When you are in the gym training to build muscle you are looking to stimulate your muscles in order for them to tear and so on. To ensure this make sure you ar...e hitting a rep range anywhere between 8-15 reps. As well as using weight that challenges you at hit these rep ranges. Third is to make sure you are allowing enough recovery. This just means allowing torn muscle fibres to heal and not over training them if they are still sore. Maintain good sleeping habits / a planned out schedule for your training. Fourth is nutrition. Making sure you are meeting your nutritional needs of , proteins , carbs and fats. These things aren’t secrets. They are arguably the most important steps to building muscle that you should be considering. Everything you want from training will come with repetition of the above. Don’t look for an easy alternate like relying on supplements and shortcuts to making gains. It’s a process. Let it happen. . . . . . #fitness #gym #workout #fitnessmotivation #motivation #fit #bodybuilding #love #training #health #lifestyle #instagood #fitfam #healthylifestyle #sport #instagram #healthy #like #follow #gymlife #life #bhfyp #crossfit #personaltrainer #happy #goals #fashion #exercise #muscle #bhfyp

23.01.2022 The beginning. Go follow my personal training account @all41_pt on Instagram. Will be posting weekly tips and training videos!

23.01.2022 GO BY FEEL NOT BY REPETITIONS! What do I mean by this, ok so I’m saying for people doing general non strength training often I see and hear when I talk to people that they don’t see the best results from their training. I thought to myself why that would be and I would say one of the reasons is people are so focused on hitting a target number on a program which doesn’t accurately meet their physical capabilities. I’m not saying go until failure on every set. I am saying tha...t you should be going off the FEELING of your muscle. Wait until you feel that burn do a couple more then put it down. DISCLAIMER don’t fight for extra reps if your form is dropping. If your sets are to easy. DO MORE or add weight. Get comfortable with pushing yourself. No one knows your limit better than you so incorporate that into your training. If your following something that is too easy. Train harder , slow tempo and add weight. Make it something that challenges you and pushes you forward in your fitness journey. The last part is just that. Don’t compare yourself to who someone else is today. It’s a process , aim to be better than the previous day. - Dr JBP . . . . . . . . . . . . . . . . . . . #fitness #gym #workout #fitnessmotivation #fit #motivation #bodybuilding #training #health #love #lifestyle #instagood #fitfam #healthylifestyle #sport #healthy #instagram #gymlife #like #follow #crossfit #personaltrainer #life #bhfyp #exercise #goals #happy #fashion #muscle #bhfyp

23.01.2022 All41 commandment number 2 Tempo. Why is this important you might be wondering. Maintaining a tempo like I have explained in earlier posts will not only help your muscles contract better, resulting in safer better gains. It also is the deciding factor to whether you are ready move up in weight. For example if person x isn’t able to maintain a 2:2 tempo on squats (assuming they are training for hypertrophy) they either have to A drop to a weight that they are able to mainta...in good form and this tempo or B cut their rep range a bit short with this heavier weights so they don’t compromise their safety or form. As person x maintains this tempo for a couple weeks. They will notice that moving the weight at this tempo is getter much stronger. Then they are able to increase the weight. Maintain tempo , stay safe and the rest is consistency. Train safe! . . . . . . . . . . . . . . . #fitness #gym #workout #fitnessmotivation #fit #motivation #bodybuilding #training #health #love #lifestyle #instagood #fitfam #sport #healthylifestyle #healthy #instagram #gymlife #like #follow #crossfit #personaltrainer #life #bhfyp #exercise #goals #fashion #happy #muscle #bhfyp

22.01.2022 What is going on guys All41 here just wanting to give you guys a simple and effective way to increase your gains and your workouts by one simple underestimated tip. TEMPO, what is a tempo in relation to training and how do we use it efficiently to our desired goal. Well this is an insight-into to what watching or changing your tempo could do for you. TEMPO is the amount of time you are taking to get through the concentric and eccentric phase of an exercise. For example duri...ng a squat , on the way down is your eccentric phase and when you are pushing up is your concentric phase. Generally speaking the concentric phase is the hardest part of the lift and eccentric is the easiest part of the lift. Now that’s out of the way what I see at the gym is people following rep ranges and finding the weight set on these too light that they end up putting on heavier weight than they should. If you are following a hypertrophy based program you should be following a 2:2 tempo which as explained earlier means two seconds on the eccentric and two seconds to do the concentric phase. Maintaining this tempo is HARD when done properly but it offers the greatest benefit for your safety , muscle contractions/stimulation and progression for whatever goal you have in mind. If you are following a strength type training program follow a more 3:1 tempo this allows your body to brace for the weight that you are pushing which keeps you stabler , safer , stronger and stops you from doing cheat reps. Inquire further explanation of this to me if you guys have any questions on what sort of tempo you should be following.

22.01.2022 Hitting 170 again this time recorded. Felt strong today so I decided to re do 170. Keep grinding. Stay humble. . .... . . . . . . . . . . . . . . . . . #fitness #gym #workout #fitnessmotivation #motivation #fit #bodybuilding #love #training #health #lifestyle #instagood #fitfam #healthylifestyle #sport #instagram #healthy #like #follow #gymlife #life #bhfyp #crossfit #personaltrainer #happy #goals #fashion #exercise #muscle #bhfyp @boo_armweak

22.01.2022 New bench PR on bench, failed it last week. Hit it this week easily!!. 110 on bench new PR. Bench has been my weakest progression since I broke my arm. Happy to see solid progress. . .... . . . . . . . . . . . . . . . . . #fitness #gym #workout #fitnessmotivation #motivation #fit #bodybuilding #love #training #health #lifestyle #instagood #fitfam #healthylifestyle #sport #instagram #healthy #like #follow #gymlife #life #bhfyp #crossfit #personaltrainer #happy #goals #fashion #exercise #muscle #bhfyp

22.01.2022 2018 back vs 2020 (current) back. Don’t forget to take photos they make progression over time evidentiary obvious. . .... . . . . . . #fitness #gym #workout #fitnessmotivation #motivation #fit #bodybuilding #love #training #health #lifestyle #instagood #fitfam #healthylifestyle #sport #instagram #healthy #like #follow #gymlife #life #bhfyp #crossfit #personaltrainer #happy #goals #fashion #exercise #muscle #bhfyp

20.01.2022 MICRO ADJUSTMENTS, Hey guys I just wanted to put up something that I’ve been noticing within people who have talked to me about fitness. To be honest I feel like the fitness industry is over saturated with miss information and empty promises to sell services / product. Getting into shape and the body type you want is (depending on what your canvas of expectation is) doable but it just takes a lot more time and commitment then seen. ... Regarding training it is important especially if you are just BEGINNING to get into training that you apply micro changes to your day to day routine. For example if you have never trained and want to get into the gym straight away. You should start with hitting gym 2-3 times per week. Not only to let your body adjust to now training but that it is a number of times you can realistically start going to gym. Some people might be able to go right into training 5 days a week and others might even struggle to do 1 day. Which ever one you are it’s important to implement training in a manor that allows you to without getting stressed or overwhelmed. You know yourself. PAY ATTENTION TO THE THINGS YOU CAN CHANGE NOW! I’m sure if you think about the things that are screwing up your progression with training , this could be eating habits , lack of sleep or whatever. If you are wanting to know the answer , some things will pop out right away. Ok so stop doing the things you know are bad for you and you can stop doing. These things are slowing you down BY YOUR OWN DEFINITION. People generally don’t like taking advice from other people. Not that what other people tell you about yourself isn’t important but until you decide it’s necessary to stop these particularly stupid things. Generally speaking you probably won’t. 12 rules for life - COMPARE YOURSELF TO WHO YOU WERE YESTERDAY, NOT WHO SOMEONE ELSE IS TODAY. Aim to be better today. Whatever training driven goal you guys want you can have it. Just keep working for it. . . . . . . . . . . . #fitness #gym #workout #fitnessmotivation #fit #motivation #bodybuilding #training #health #love #lifestyle #instagood #fitfam #healthylifestyle #sport #healthy #instagram #gymlife #like #followforfollowback

20.01.2022 Comfortably hitting 170 again... before the night went into a unexpected way... . . . .... . . . . . . . . . . . #fitness #gym #workout #fitnessmotivation #fit #motivation #bodybuilding #training #health #love #lifestyle #instagood #fitfam #sport #healthylifestyle #healthy #instagram #gymlife #like #follow #crossfit #personaltrainer #life #bhfyp #exercise #fashion #goals #happy #muscle #bhfyp

18.01.2022 SAFETY!! I would say that safety is both grossly underestimated and sometimes people can’t distinguish a suitable training level because they are too worried about it. So I want to throw my two cents about what I think about it. Number one is GOOD FORM yes I have mentioned this so many times already but it is crucial. Having good form enables you to perform the lift as safe as you possibly can but also as efficient as possible. Maximising the intended activation of muscle ...groups thus increasing stimulation. Number two PROPER WEIGHTS What does this mean. Well it comes down to the individual and what their fitness goals are. However you want to be over an appropriate period of time , generally speaking trying to increase your weight. Again this is specific to what sort of goals you have in mind. This is more aimed at beginners who stay on the same weight for too long. If you can maintain good form , a solid tempo and over the course of a couple weeks can add a few extra reps onto your sets. I would suggest upping the weight. Number three RECOVERY This is another subtopic that is grossly underestimated. I’ll be talking about three different types of recovery. Sleep , muscle soreness and deloading. The first one being sleep sounds super simple but people neglect this and it is a super important factor in the development of muscles and overall recovery. Try to sleep a good 6-8 hours. Next is muscle soreness this one is pretty self explanatory. If you have trained hard and you come back to the same muscle group days later and it is still sore. Take another rest day and let your muscle fibres heal. Being sore after training isn’t bad , to some it’s a good indicator that they have put in the right amount of work but don’t retrain sore muscle groups. Add another rest day. Listen to your body. Number three is deloading this is more aimed at people who are training for strength. Make sure that if you are building up to those heavier RPE’s and 1rms that you allow not necessarily your muscles but of course them too. But your nervous system to recover. Training at higher RPE’s and going for 1RM’s has an enormous tax on your body. Let it rest.

18.01.2022 Starting strong with the basics - Each basic exercise that you learn at the beginning manifests itself into the more advanced complex lifts. For example , push-ups into bench , renegade rows into seated or any other type of row, squats into barbell/ other weighted types. Mastering these basics and the progressions will come a lot more naturally and stronger. Focus on building good habits from the start and this will determine how many bad habits you won’t have to remove... later. . . . . . . . . . #fitness #gym #workout #fitnessmotivation #motivation #fit #bodybuilding #love #training #health #lifestyle #instagood #fitfam #healthylifestyle #sport #instagram #healthy #like #follow #gymlife #life #bhfyp #crossfit #personaltrainer #happy #goals #fashion #exercise #muscle #bhfyp

17.01.2022 This one seems pretty obvious but isn’t applied correctly at times. Increase your training to improve progress , this doesn’t mean train 7 days a week to maximise your training. Rest is important that isn’t what I mean. Simply put if you are looking to improve your squat. Squat more frequently, same with bench or anything you are looking to improve on. Something I’m working on which I suck at is cardio. Only doing it 2-3 times per week but I would like to get it to 4-5 ti...mes per week. Which would be more optimal for my training goals. . . . . . . . . . #fitness #gym #workout #fitnessmotivation #motivation #fit #bodybuilding #love #training #health #lifestyle #instagood #fitfam #healthylifestyle #sport #instagram #healthy #like #follow #gymlife #life #bhfyp #crossfit #personaltrainer #happy #goals #fashion #exercise #muscle #bhfyp

15.01.2022 Micro. An in introduction to training. When people first get intro training I see them jump straight into 5 days a week. Pushing themselves at insane intensity and then stopping a couple weeks into it , only to do it again a couple months later. Here are some of my suggestions to starting training on a micro level. ... Firstly ~ pay attention to what you can change now. What I mean by this is most people wanting to start training have other commitments that take up a huge chunk of their day. So until you have developed a fire burning passion for exercise it is difficult to just throw yourself into a gym 5 days a week. So I suggest pay attention to what you are consuming and then start going to the gym 1-2 days a week. Trying this out for a decent amount of time means go to gym 1-2 days a week for a month. Until going to the gym feels more natural in your busy schedule. Then up your frequency a bit more and eventually over a long period of time you have slowly adapted training into your schedule. Making it less painful. Aim to be better today~ Stop using the I’ll do it next week or next year I’ll definitely do it set a goal and start taking steps towards it. If you want to start getting for fit. What can you do today. Go for walks, search up fitness videos , enquire to gyms about their memberships. Stop contemplating. Start doing. . . . . . . . . . . #microblading #gym #motivation #fitness #goodlife #trainer #followforfollowback #followers #gains #yeahbuddy

15.01.2022 Listen up everyone it is about time that you realised that wishing that you could be training CAN happen. It can happen right away. The one thing that stops people and that I’ve noticed from new arrivals at my group sessions is the fear of coming to that first initial session. Over coming this barrier to take this important first step should be translated from fear to excitement. That you are trying to do something not only beneficial but something that will put yourselves... together in life a little bit more. Once you get through that tough first step , you realise A that it was just as scary as you thought BUT you were braver than you thought or B it isn’t as scary as you thought and you wondered why you didn’t do it earlier. STOP WISHING , START DOING!!

14.01.2022 Training safe is something that is either over empathised during training or looked down on as weak training. Here are some tips to follow to avoid both categories. 1~ maintaining good form. This is something that is so simple but again underlined vaguely. My definition of maintaining good form is say you are training for hypertrophy. So 8-12 rep ranges. During your set at the 10th rep your form begins to breakdown and other muscles / movements join the lift. This is wher...e I would advice someone to stop there set. Because their form has broken down it displays that they are pushing themselves enough during the set and the muscle group intended to be worked is fatigued. So stop. Rest. Follow the same step for the following sets. 2~ Proper weights. With these rep ranges in mind. Making sure you are using a weight that makes it challenging to hit the 12th rep on the 4th set. Following this method you are putting an appropriate amount of stress on your muscles to over time get stronger (over a longer period of time compared to strength training) and tear your muscles fibres , resulting in them growing (for hypertrophy). 3~ Recovery. Ensuring after a hard fought session you want to NOT be overlooking recovery. Sleep in theory sounds desired and simple but people including myself sometimes fails to get into a proper sleeping routine. This is essential and apart of the recovery process for your torn muscle fibres. I hope these tips are helpful and insightful to some people. Train safe~ . . . . . . #fitness #gym #workout #fitnessmotivation #motivation #fit #bodybuilding #love #training #health #lifestyle #instagood #fitfam #healthylifestyle #sport #instagram #healthy #like #follow #gymlife #life #bhfyp #crossfit #personaltrainer #happy #goals #fashion #exercise #muscle #bhfyp

13.01.2022 BUILDING FOUNDATIONS Starting strong with the basics - each basic exercise that you start with manifests itself into your more complex lifts. For example... Pushups into Bench , renegade rows into seated or any type of row, squats into weighted or other variations like jump squats ect. Master the basics and the progressions will come naturally and stronger. Building CONFIDENCE - It is important to be confident in going through the motion of exercises because you are then ab...le to make them more challenging and modify them to match the training goals you have individually set for yourselves. CONTROL - Control is the safest and most effective way to be training. Just swinging weight around without controlling the movement is not the optimal way to build muscle or strength. Control , contract and be comfortable with the process. Any goal will take TIME. TEMPO - this one joins together with control. Different tempos are used to suit your training method. For strength you follow a 3 : 1 tempo and for hypertrophy you follow a more even 2 : 2 tempo. What does this mean in a practical sense? For your 2 : 2 tempo you are taking two seconds during the eccentric half of the lift and two seconds on the concentric part of the lift. On bench this would be two seconds going down and two seconds going up. WEIGHT - in my opinion you should be increasing the weight gradually over time if you are able to maintain these tempos. Small micro mistakes in timing the tempo is ok as long as you are still bracing and controlling the weight not just dropping it.

13.01.2022 Here’s an example of how you can film yourself squatting if you are looking to send me some feedback. The side , from the back or the front are all ideal filming angles DM me or email your submissions to [email protected] .... . . . . . . #fitness #gym #workout #fitnessmotivation #motivation #fit #bodybuilding #love #training #health #lifestyle #instagood #fitfam #healthylifestyle #sport #instagram #healthy #like #follow #gymlife #life #bhfyp #crossfit #personaltrainer #happy #goals #fashion #exercise #muscle #bhfyp

11.01.2022 Here it is again... yes im sorry but it’s content. 2015-2020 progression so far. Current bench 110 Squat 180 (it’s 170 in the video but hit 180 yesterday) Deadlift 200 (sumo , 190 conventional) don’t @ me... . . . . . . . . . . . #fitness #gym #workout #fitnessmotivation #motivation #fit #bodybuilding #love #training #health #lifestyle #instagood #fitfam #healthylifestyle #sport #instagram #healthy #like #follow #gymlife #life #bhfyp #crossfit #personaltrainer #happy #goals #fashion #exercise #muscle #bhfyp See more

08.01.2022 If you are a complete beginner i would recommend this type of training split to begin with. I know there will be some conflicting opinions about this but I believe this to be the best way in introducing people to fitness and here is why. If you are a BEGINNER your muscles are not used to being stimulated and worked. This means (everyone’s recovery and fitness level is different so adjust it to your own) your muscles will naturally take a longer period of time to recover. I ca...ll this an introduction and conditioning period for beginners. You will follow the split as follows , obviously adjusting the days that you train to fit into your schedule. MONDAY - chest TUESDAY - rest WENSDAY - back THURSDAY - rest FRIDAY - legs SATURDAY - rest SUNDAY - active recovery This will allow your muscle to completely recover and begin the process of conditioning yourself to A either add extra training days in like and extra leg day or cardio/hiit day. Or B once you approach the 6-12 week period. Enable you to adapt your training style to a more FULL BODY split because you have allowed your body to gradually condition itself for training. . . . . . . . . . . . . . . . . . #fitness #gym #workout #fitnessmotivation #fit #motivation #bodybuilding #training #health #love #lifestyle #instagood #fitfam #sport #healthylifestyle #healthy #instagram #gymlife #like #follow #crossfit #personaltrainer #life #bhfyp #exercise #fashion #goals #happy #muscle #bhfyp

06.01.2022 Little PR hit again in the gym today. 140 squat checked off. Next step with this is going to be pushing for 150 next week. Obviously 140 isn’t that impressive to a lot of people but what is most important is how impressive it is to yourself. I know where I started and am more than happy with my progression so far. Keep grinding go at your own pace. Let’s get it!

05.01.2022 Ok I know that my PR two weeks ago was 140... but I just hit a new PR of 160. Let me know what you guys think of my form!! . . . .... . . . . . . . . . #fitness #gym #workout #fitnessmotivation #fit #motivation #bodybuilding #training #health #love #lifestyle #instagood #fitfam #sport #healthylifestyle #healthy #instagram #gymlife #like #follow #crossfit #personaltrainer #life #bhfyp #exercise #goals #fashion #happy #muscle #bhfyp

05.01.2022 LEVEL 1 Body composition Hey guys so I have changed the format of this video just to try something a little different. Let me know what you think of it. So this is another basic but effective program you guys can use. The program is to be ran as follows ... Starting off with Burpees x 4 sets x 8-15 reps Push-ups x 4 sets x 8-15 reps Shoulder taps x 4 x 15-20 reps Bent over row or Renegade row x 4 x 8-15 5 / 5 / 5 x 4 x 15 reps Crunch - bicycle- leg raise - ankle taps (alternating) x 3 x 30 second per core exercise. Have fun with this program and let me know what you guys think!!

05.01.2022 Hey guys I just wanted to create a post that demonstrates where women’s vs mens main fat storage is. So men are going to have their main fat storage issues in their chest , midsection , lower back , upper back and hips. These are the areas that as we lose weight will be the most stubborn areas that hold onto fat. However we also have some not so problematic areas such as the legs , calves arms and butt where we will stay fairly fat free assuming we are not extremely over wei...ght. Women on the other hand have some differences. The main fat storage areas women have issues with is body fat in their arms , hips , thighs , calves , butt and the upper back. The areas where women don’t have as big of a problem with this storage is their mid section and chest. The biggest solution to these problems that apply to everyone is your nutrition combined with consistent efficient training. Due to men holding body fat in their midsection. It is more so encouraged that they focus more on the nutritional side if they are looking to lower body fat % in this area. Because no matter how much you train. Cutting down to a body fat % area where males want enhance their abs can only be taken so far through training alone. So for the most effective , strive to do both. As for women I am not saying at all that healthy eating choices aren’t important because they are. But compared to men women benefit more in reducing their body fat % in the areas they hold it from strength training , resistance training and weight training. Having a combination of healthier eating habits and consistent training will benefit the over all progress. However if you compare the difference where men and women hold body fat. This is what conclusion you can see for losing body fat and the similarities/difference of storage.

04.01.2022 There is a lot of misinformation surrounding the fitness industry so to clear up some things for people here is some CAN and CAN’Ts in regards to fitness. You CAN reduce over all body fat to reveal your abs. You CAN also train your abs to make them bigger which helps them show at higher levels of body fat. You CAN’T target a single area of fat through training. If you want the most benefit, combine consistent training with healthier eating habits. ... You CAN train consistently to see the best training results. This applies to nutrition as well. Be consistent. Even if you have a great program you CAN’T get the best results without putting in the work and being consistent. Be patient and work hard. You CAN and should focus on form. Good form combined with a good tempo will give you the safest and best results in training. Put the ego to the side if you want the best results for your chosen side of training. You CAN’T compromise your form and tempo just to push more weight. The payoff isn’t worth it. You aren’t always going to train consistently in the beginning and you CAN fall out of the routine. But you CAN always come back into it faster and catch up to where you were before in no time. You CAN’T improve without having an open mind to training. Try things and figure it out for yourself.

04.01.2022 This is an update on how @jayneedlez7 has been progressing so far. I have to give this man a huge thanks for always making the effort to come to my group sessions as much as he could. He goes by Mr 100 not only because he has made it to all of my sessions (except a few that couldn’t be helped) but always putting in %100 effort. These sessions mixed with his running have seen him put on some muscular weight as you can see. He has maintained if not is a bit leaner in his b...ody fat % but has added extra muscle mass. Appreciation post for this legend! Keep grinding king If you guys are interested in coming to sessions please don’t hesitate to dm me . . . . . . . . . . . . . . . . . . #fitness #gym #workout #fitnessmotivation #fit #motivation #bodybuilding #training #health #love #lifestyle #instagood #fitfam #healthylifestyle #sport #healthy #instagram #gymlife #like #follow #crossfit #personaltrainer #life #bhfyp #exercise #goals #fashion #happy #muscle #bhfyp

02.01.2022 Was super busy in the gym so I couldn’t record exercises without being in the way of other people. This is 180 which moved so easily (conventional) I went for 195 but didn’t get it but re hit 190 which I didn’t record. Conventional feeling way stronger. . . . .... . . . . . . Music: Sleigh ride Musician: Rook1e #fitness #gym #workout #fitnessmotivation #motivation #fit #bodybuilding #love #training #health #lifestyle #instagood #fitfam #healthylifestyle #sport #instagram #healthy #like #follow #gymlife #life #bhfyp #crossfit #personaltrainer #happy #goals #fashion #exercise #muscle #bhfyp

02.01.2022 If you are going to do cardio you have to find some fun way of doing it if you don’t enjoy it. A skateboard , a hill and friends is all you need for some fun cardio

02.01.2022 This is the basic idea of when you should move up in weight. A checklist to make sure that you are not only training safely , effectively but also challenging yourself to progress as you train. First and most important is that you are ABLE TO MAINTAIN FORM. What does this mean, it means that throughout the set you are using correct form which would entail that you are using the intended muscle groups for the selected exercise. ... The next step is that you are ABLE TO MAINTAIN TEMPO. Continuing down the checklist this means that you are able to have complete control over the weight you are using to avoid cheat reps. Mastering form and combining it with tempo will give you the best results for any type of training. Thirdly once you are conscious of the above two and confidently have them covered you should notice OVER TIME that you are ABLE TO COMPLETE EXTRA REPS. Once you reach this stage which will most likely take weeks / months (depending on your training level). After you are able to perform extra reps for example. If I’m able to do 8 clean controlled reps of 80 on bench. I increase my rep range to 10-12 depending on the time I have stuck to this weight. After maintaining this increased rep range for 1-3 weeks this step of increased reps is checked off. Then Increase the weight by a small amount. Then start from the top again. . . . . . . . . . . . . . . . . . . #gym #fitness #workout #fit #motivation #bodybuilding #fitnessmotivation #training #gymlife #gymmotivation #fitfam #lifestyle #health #muscle #sport #love #healthy #personaltrainer #crossfit #instagood #fitnessmodel #exercise #healthylifestyle #strong #instafit #like #fitspo #follow #cardio #bhfyp

01.01.2022 What is muscle hypertrophy well , Hypertrophy is an increase and growth of muscle cells. Hypertrophy refers to an increase in muscular size achieved through exercise. When you work out, if you want to tone or improve muscle definition, lifting weights is the most common way to increase hypertrophy. Hypertrophy training also incorporates higher rep ranges. A simple example of this is to train for hypertrophy you would want to do anywhere between 8-12 reps per set of whatev...er exercise you are doing. Obviously you have to translate an appropriate amount of weight for whatever you are doing so that hitting that 8-12 isn’t so easy. That can be done with simple trial and error (don’t max out right away, start light and increase the weight gradually). . . . . . . . . #fitness #gym #workout #fitnessmotivation #motivation #fit #bodybuilding #love #training #health #lifestyle #instagood #fitfam #healthylifestyle #sport #instagram #healthy #like #follow #gymlife #life #bhfyp #crossfit #personaltrainer #happy #goals #fashion #exercise #muscle #bhfyp

01.01.2022 Be patient. I cannot empathise this enough. Try to understand that training is going to take time. You will notice change within a reasonable amount of time 6-8 weeks , with effective training. This is only going to be touching the surface. When you see people with insanely admirable bodies you are only seeing the end game of hard work. ... Be patient , have patience and be in it for the journey. Enjoy / trust the results of repetition. . . . . . . . . . . . . . . #fitness #gym #workout #fitnessmotivation #motivation #fit #bodybuilding #love #training #health #lifestyle #instagood #fitfam #healthylifestyle #sport #instagram #healthy #like #follow #gymlife #life #bhfyp #crossfit #personaltrainer #happy #goals #fashion #exercise #muscle #bhfyp

01.01.2022 Hey guys I had to re-upload this, This is just an example of how you can film your submissions for a squad. Looking forward to watching and critiquing your videos .. . . .... . . . . #fitness #gym #workout #fitnessmotivation #motivation #fit #bodybuilding #love #training #health #lifestyle #instagood #fitfam #healthylifestyle #sport #instagram #healthy #like #follow #gymlife #life #bhfyp #crossfit #personaltrainer #happy #goals #fashion #exercise #muscle #bhfyp See more