Alejandro Almaraz

UF Psych 🐊 Β  β €β €β € Β  β €β €β € Β  β €β €β € Β  β €β €β €β €β €β €β €β €β € Β  Fitness Advice πŸ”‘β €β €β € Β  β €β €β €β €β €β €β €β €β €β €β €β € Β  Β  β €β €β € β € Team Legion Athletics πŸ”¬β¬‡οΈ

https://legionathletics.com/?tap_a=20522-d7ec02&tap_s=129439-7f8e5f

  • posts83

❗️My 6 Month Transformation❗️ β €β €β €β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β €β €β €β € ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⏳ When most people think about achieving their dream physique they know that it can't be accomplished overnight. Consciously you know that. Now think back to a time when you were looking into the mirror. How did you feel? Did you feel good, or does it feel like what you see and do isn't enough? β €β €β €β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β €β € βš–οΈ If you are reading this you there is a good chance you might feel tempted to compare yourself and your life to what you regularly see in media. Over time this is what skews your perception of the process. β €β €β €β €β €β €β €β €β €β €β €β €β €β €β €β €β €β €β €β €β €β €β €β €β €β €β €β €β €β €β €β €β €β €β € πŸ₯‰ Glorifying the product (physical, emotional, financial, etc.) only disconnects you from understanding and accepting the process. While these 6 months produced for me a better physique, it is essential for you to have realistic goals that ground you to your process. β €β €β €β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β €β €β €β €β €β €β €β €β €β €β €β €β €β € πŸš€ I hope that this serves as a realistic comparison between product and process. At what can be reasonably achieved in half a year's time with ~10 hrs/week lifting, daily calorie counting, ~8 hrs of sleep most nights and supplementation. Here are my stats in the before and after pictures. β €β €β €β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €
πŸ”ΈBefore
160lbs @ ~11% bf
.
Incline bench 210x2
Deadlift 390x2
Military 165x3
Squat 305 x3 β €β €β €β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β €β €β €β €
πŸ”ΉAfter
βš–οΈ164lbs @ ~10% bf
.
Incline 215x2
Deadlift 395x2
Military 170x 2
Squat 320 x2 β €β €β €β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β €β €β €β €
After months of training, most of my lifts went up by about 5lbs.. This is what you have to be ready for. Embrace your situation and Enjoy the process πŸ’ͺ🏽. β €β €β €β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β €β €β €β € βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–
#transformationtuesday #bodybuilding #gains #perception #accept #the #process #progress #goals #media #comparison #6months #tanner #fitness #nike #supplements #teamlegion @legionath #workout #lift #strength #bench #gym #bulk #cutting

3πŸ’¬

In this game, your biggest obstacle is yourself.β €β €β €β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β €β €β €
βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž– #motivation #mind #over #matter #fitness #workout #back #muscle #progress #lift #heavy #ass #shit #saturday #diet #power #model #good #habits #amateur #photography #obstacles #willpower #waterfall

0πŸ’¬

Desperate times call for desperate measures 😁
My little bro was spotting my life so I propped it between a barbell and a rack πŸ‘ŒπŸ½βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–
This is my 275lb bench max from last Monday. βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–
#one #rep #max #1rm #bench #press #fitness #chest #pecs #workout #strength #power #lifting #plates #progress #motivation #goals #success #florida #gains #nike #f4f #gym #health #life #me #happy

2πŸ’¬

❗️Legion Athletics best-selling pre-workout Pulse, now 20% off! Link in Bio ⬆️ β €β €β €β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β €β €β €β €
πŸ‘ŒπŸ½I'm new to this whole selling thing so I want to make myself clear- supplements don't build great physiques. Proper training and nutrition does. β €β €β €β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β €β €β €β €
πŸ™…πŸ½β€β™‚οΈI don't want to sell someone something you don't need- to supplement literally means to add on to something else! What I do want though is for people to be more informed about supplements so they can make better decisions when considering them. β €β €β €β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β €β €β €β €
πŸ˜“There is a lot of things the supplement industry isn't telling you. If you don't believe me click on my link and go to the section called "the truth". The science is clear and once I saw that choosing Legion was a no-brainer. β €β €β €β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β €β €β €β €
πŸ’ŠPulse is a pre-workout drink that is easily the best on the market. Don't fall for the hype of sleazy marketing and "scientific" studies. Pulse doesn't have a secret propriety blend of ingredients either. If you really wanted to you can make an unflavored Pulse yourself! (The flavor is a bit wanting haha) β €β €β €β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β €β €β €β €
The formula is clean and simple with science-backed effectiveness. β €β €β €β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β €β €β €β €
βœ…Caffeine for
β–ͺ️Energy, Strength, Endurance, Cognition
βœ…Theanine for
β–ͺ️Mood, Relaxation, Cognition
(Caffeine and Theanine working synergistically) .
βœ…Beta-alanine for
β–ͺ️Strength, Anti-Fatigue
βœ…Citrilline Malate for
β–ͺ️Endurance, Anti-Soreness, Blood Flow
βœ…Orthinine for
β–ͺ️Anti-Fatigue, Fat-Burning
βœ…Betaine for
β–ͺ️Strength, Endurance β €β €β €β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β €β €β €β €
I stand 100% behind Legion Athletics products and mission; once I experienced what they had to offer myself and advocate you give them a try. (Did I mention they have a full money back guarantee?) βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–
#supplements #knowledge #caffeine #ingredients #back #deadlift #fitness #workout #strength #power #lifting #plates #progress #motivation #goals #success #model #gains #nike #f4f #gym #health #life #me

2πŸ’¬

Hunkering down for #Irma with my @berkey_filters water filter πŸ‘ŒπŸ½
βž–
I hope everyone who's in Hurricane Irma's path has prepared well and stays safe. The storm has been fairly tame in my hometown only at a category two (weakening even more as it heads north). βž–

Counting my macros is out the window now that the powers gone, but I count myself blessed that that's the most of my problems. I wish the best for everyone- I know we can get through this!
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#hurricane #irmΓ£ #staystrong #water #storm #fitness #aesthetic #prayers #blessed #power #out #storm #mothernature #earth #shelter #from #wind

3πŸ’¬

Military Press One Rep Max @ 175lb!
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Last time I maxed on MP I had asked a random guy to spot me. I got 175lb for 2 but I'm 95.3% sure the dude helped me lol. So I'm glad that this one's official πŸ˜‹
βž–
⚠️ Generally the best way to spot someone lifting is to allow the person to fail (i.e. The weight starts moving backwards) and then begin to help them lift the weight. Of course if the dude is lifting more than your deadlift then that's a different story haha. Some people are pickier about this than others but you can't go wrong with this method πŸ‘ŒπŸ½
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#one #rep #max #1rm #military #press #fitness #shoulders #workout #strength #power #lifting #plates #progress #motivation #goals #success #florida #hurricane #of #gains #nike #f4f #irma #gym #health #life #me #happy

0πŸ’¬

410lb BABY!!
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I'm so happy I finally got this. If you've been following me for a while then you'll know that it's been a minute since I last maxed on this exercise. For me everything was on the line- if I didn't get it this than that would mean my 405lb one rep max back in May hadn't increased one bit. After 3 months I was able to pull 5 pounds more belt-less and with better form! Thanks for all the support you guys :)
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Watch out soon for my other one rep maxes this week πŸ’ͺ🏽
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#one #rep #max #1rm #deadlift #fitness #back #workout #strength #power #lifting #plates #progress #motivation #goals #success #florida #hurricane #of #gains #nike #f4f #irma #gym #health #life #me #happy

3πŸ’¬

I started working at LA Fitness part-time (more like full time atm lol) for extra πŸ’Έ before going back to school. Different weights, different people and different machines.
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πŸ”΄ 100lbs for 4 reps is my best. My goal is 115 for 6!
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πŸ”΅ If you have shoulder pain and/or want to keep as much tension away from you shoulder and onto your chest, try keeping your elbows between 5 and 20 degrees closer to you body when you are pressing. Doing this reduces torque on the anterior deltoid (shoulder) and lessens the stress on the shoulder joint πŸ‘ŒπŸ½ .
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#fitness #workout #chest #press #gains #arms #teamlegion #supplements #progress #goals #me #legion #life #gym #lulu #athlete #video #f4f #joint #health

1πŸ’¬

πŸ‹πŸΌ Recently I've struggled a lot with the deadlift. Of course every rep is literally going to be a struggle to get up, but I haven't always looked at it that way. A big part of your lifting game is mental. Many people don't think that when they perform each rep it is literally a performance!
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πŸ™…πŸ½β€β™‚οΈ My mental game when it came to deadlifting recently hasn't been on point. I would think to myself- "if I'm getting stronger than these reps should feel lighter than last time" and every second of struggle was evidence to the contrary. I'd fall into lazy habits when it came to my form and if I video'd it I'd see mistakes I could have prevented.
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πŸ— My advice to myself and people who are trying to get the most out of lifting- accept that struggling is okay. Embrace the panting and sweating and feelings of fatigue after every set you perform. Those are the feelings that tell you that it's working!
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πŸ’ŠBe sure to check out @legionath 's FORGE pre-workout fat burner on sale for 20% off today only!
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#teamlegion #legionathletics #motivation #deadlift #barbell #pull #exercise #workout #training #muscle #weightloss #preworkout #supplements #back #plates #fitness

1πŸ’¬

<~~ Divide and conquer ~~> .
πŸ”΅ Thinking Big & Acting Small. Everybody has dreams. Some people even have goals. But even those with goals struggle to achieve them. What separates the accomplished from the average? You've heard the old "dreamer vs doer" saying, but neither extreme holds the solution. Like most things in life the optimal solution lies in the middle. The solution is Thinking Big & Acting Small .
β–ͺ️Tangible Goals. If your goals have numbers in them you're on the right track. Strength goals (lift x on y exercise), weight/size goals (x pounds, y hip size), or even attendance goals (go to the gym x times per week) are all tangible goals. Strength goals are my go to, but beginners should focus on just showing up .
β–ͺ️Baby Steps. Focus on getting just one more rep, on losing just one more inch, just one more step- This will keep you on track and keep things manageable. Instead of feeling overwhelmed with guilt trying to make drastic changes to avoid failure, small steps take little energy, little commitment, and carry little emotional weight if you do skip out on them .
πŸ— Simple Psychology Trick: Habits are forged when a behavior is consistent, no matter the quality or length of the behavior. For example, if getting in shape is your New Years resolution, just entering the gym is enough! Not only will you want to do something after arriving, you will build a habit of showing up. Slow and steady beats short bursts any day. One step is enough to open the door to change πŸšͺ🌟 .
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#physique #habits #change #psychology #tip #trick
#fitness #workout #barbell #gym #gains #progress #motivation #goals #form #power #college #train #reps #life #me #health

0πŸ’¬

Just preaching to my choir πŸ’ͺ🏽πŸ’ͺπŸ½πŸ’πŸ»β€β™‚οΈ
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My vacation is wrapping up and I'll be back to my usual routine soon.
I didn't track my calories whatsoever so... we'll see what the scale says tomorrow morning πŸ˜…. I am in the process of bulking but any weight I gain likely won't be muscle since I didn't lift during my time in NC.
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πŸ” KNOW YOUR BODY- I have more problems gaining weight than losing it, so if YOU'RE a person who has struggled with being too big than I'd suggest tracking to be safe! Thanks everyone for the support :)
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#repsforjesus #gains #fitness #flex #summer #vacation #northcarolina #vaycay #workout #habit #arms #muscle #health #diet #biceps #me #life #style #travel #model #lol

0πŸ’¬

Getting my HIIT cardio in before I hit the weights again πŸƒ
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I've recently ran (pun intended) into some trouble with knee pain in my right leg which I suspect is from squatting. .
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@legionath Has a great joint supplement I take when squatting or deadlifting since my knees seem to be my most sensitive joint.
It's proven to reduce systemic inflammation and preserve cartilage health AND its 20% off this week only.
Link in Bio :)
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#teamlegion #hiit #cardio #supplements #running #vacation #northcarolina #nike #fitness #workout #motivation #bodybuilding #summer #vaycay #athletic #life #health #me

3πŸ’¬

Nature's LIT🌲🌊🌦
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#nature #waterfall #earth #vacation #hipster #life #me #hiking #northcarolina #summer #vaycay

0πŸ’¬

I'll be on vacation in North Carolina with my beautiful girlfriend and her awesome mom. Get ready for some cool pics 😎
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#vacation #northcarolina #relax #bodybuilding #aesthetic #mountains #roadtrip #chest #arms #abs #motivation #powerbuilding #life

3πŸ’¬

A little chest variation for the higher rep work. Chin down, legs back and blast those pecs πŸ’ͺ🏽
βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–
πŸ”΄50lbs x10 Set 2
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πŸ”΅ Dips are actually considered a compound exercise. Depending on your split you may opt for a more upright setup (tricep dominant) or forward setup (chest dominant). βž–
πŸ”΅ I usually go far enough down that I hit a nice stretch in my chest so Range Of Motion also varies. Rule of thumb, more is better than less πŸ˜‰
βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–
#chest #stretch #triceps #fitness #advice #fun #workout #barbell #gym #gains #progress #nike #motivation #goals #form #power #college #train #reps #life #me #health #gators

1πŸ’¬

The difference between weighing at night and first thing in the morning ☝🏽
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Eating and drinking throughout the day contributes to fluctuations in your weight. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Weigh yourself first thing in the morning to reduce this variability. The more consistent your measurements, the clearer your dieting work shows through. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
#weightloss #bulking #scale #diet #fitness #workout #aesthetic #health #iifym #morning #vs #night #feet #lifestyle #calories #bodybuilding

2πŸ’¬

I'm getting closer to my 185lb for 2 goal for military press. 170lbs for 2's my record, 165lbs for 3 here πŸ€™πŸ½
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⚫️ Sitting or standing, the military is arguably the best shoulder exercise for shoulder development. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
βšͺ️ Seated military press is my preferred method since it takes out the lower body from the movement. As long as the lower back and abdominal muscles aren't being neglected it's up to preference πŸ‘πŸ½
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#bouldershoulders #militarypress #fitness #workout #barbell #gym #gains #progress #nike #motivation #goals #form #power #college #train #reps #life #me #health

1πŸ’¬

I'm feeling a lot better today than I have this last week! I'll be hitting shoulders and side delts especially in a few. It feels good to be back to normal :)
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Here's some cool clips I edited together from @maxgattone 's GoPro. The quality is way better and our volleys are too haha
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#recovery #sport #cardio #play #fun #bodybuilding #racquetball #follow4follow #gains #me #health #life

3πŸ’¬

The only thing worse than being sick all week is not going to the gym 😭
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I lost my voice and slept like a hibernating bear these last couple days so I'll soon be ready to make some #gainz πŸ’ͺ🏽πŸ’ͺ🏽
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Wednesday's workout left me feeling worse than before, so I'm the future I'll definitely skip a few workouts if it means recovering faster πŸ‘πŸ½
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#sick #recovery #rest #fitness #aesthetic #model #motivation #college #bedridden

2πŸ’¬

What's up guys! I've been messing with my back program a bit and decided to include wide grip pull-ups as one of my early heavy sets. My record is 75lbs for 5 reps and expect that to go up to 85ish by the end of my bulk πŸ˜‹
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I've been a bit under the weather for the past few days so my workouts haven't been πŸ’―. I've been hearing that there's something going around but with a few precautions I expect to get well soon πŸ’ͺ🏽
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Stay hydrated, make sure to get your rest and recovery, and eat as much wholesome foods as possible. I've been using Legions Genesis more these past few days to supplement my diet. It is in my opinion and many others the best greens supplement out there πŸ‹πŸ½. Click my link in the bio to learn more!
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ #pullups #back #barbell #training #health #supplements #fitness #sick #legion #gym #reps #pr #bulk #deadlift #aesthetic #college #gains

1πŸ’¬

Be prepared for slow progress❗️The difference between you and the next guy is continuing DESPITE the setbacks.
During my cut I lost some strength but I'm back at it πŸ’ͺ🏽. I got 210 for a double on incline so back to where I started 😁. I'm really hoping to put up 225 on the incline by the end of my bulk πŸ˜‹
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#mindset #incline #bench #chest #bulk #fitness #workout #barbell #gym #gains #progress #nike #motivation #goals #form #power #college #train #reps #life #me #health

1πŸ’¬

To belt or Not to belt?
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πŸ”ΆPros
βœ”οΈCan increase Intra-abdominal pressure, preventing lower back injury
βœ”οΈAllows you to lift more weight, increasing long-term strength ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
πŸ”·Cons
❌Can lead to underdeveloped deep abdominal and lower back muscles if over relied on
❌Can enable bad form on lifts, which increases your chance of injury in the future
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πŸ‹πŸ½The strategyπŸ‹πŸ½
Use a belt on max rep attempts and particularly hard sets (say you're 5th and final set) and/or when you have abs and lower back training dialed in and you want more isolation πŸ’ͺ🏽
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#belt #lifting #fitness #leg #day #gym #barbell #gains #progress #college #workout #health #life #legday #deadlift #strength

2πŸ’¬

Chest pump in full effect fam πŸ’₯. As @jonathaneufracio_ mentioned, don't be afraid of losing your abs while building muscle πŸ’ͺ🏽. They'll still be there come your next cut πŸ‘ŒπŸ½
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I added in some chest flies at the end of my workout for some higher rep work. I stick mainly to the 4-6 rep range which is great for beginners and hypertrophy in general. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
There's a lot of debate out there about rep ranges, but if it's size you want, 12+ reps don't do much but give you a nice pump. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
#shameless #mirrorselfie #hypertrophy #fitness #gains #gym #chest #flies #bench #health #reps #physique #aesthetic #strength #motivation #life #knowledge

2πŸ’¬

Arm day done βœ… with my boy @maxgattone. It's legit been my second time in 3 months that I've done arms and I know some people are shitting themselves just reading that haha. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Honestly bigger arms aren't as big a priority for me as bigger lifts. Most Friday's I either do additional back or shoulder work since I'm pretty happy with my body to arm proportion. With a good program and compounds lifts the arms don't lag far behind anyway πŸ‘ŒπŸ½
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My favorite arm exercise is seated overhead tricep press for MAXIMUM TRICELATION πŸ’ͺ🏽. Once you see that arm pump in the mirror you'll be hooked πŸ˜‰
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#Arms #aesthetic #workout #gym #fitness #nike #bulking #barbell #life #me #health #fun #college #uf #gainsville #gains

2πŸ’¬

Yesterday's leg workout was one of the best I've had in a while. Eating more has given me extra energy recently so I was pretty sore this morning- which is just how I like it πŸ‘ŒπŸ½
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I plan on adding more volume in the coming month since recovery wasn't an obstacle during my last bulk. After my 2 heavy sets of 3 reps I added 2 sets of 6 for squat. This week I got 320x3 325x2 then 265x6 and 275x4! I'll keep you guys updated on my progress these coming weeks πŸ‘πŸ½ ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Romanian deadlifts are pretty killer for hamstring development. Go as far back as you hips let you and push through on the way up. Feel the stretch!
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#fitness #workout #barbell #gym #gains #progress #nike #motivation #goals #form #power #college #train #reps #life #me #health

4πŸ’¬

What's up guys!
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So I'm back on track for another bulk and wanted to post the results of my last bulk numbers-wise. I didn't know what to expect in terms of strength gains so it may help some of you set more realistic strength goals. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
I track every workout I do down to the timing of my sets. This way I get constant feedback on my progress and process. It's tedious at first but I HIGHLY recommend it. There is no way to slack off in a workout when the numbers are looking right back at you. Last week you got four reps of 365 deadlift? This week you better get 5. That's motivation!
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Keep in mind that this before and after was six months apart. This is also my 2nd (serious) year of lifting- if you have less experience expect a bit more than this and vis versa. But ballpark this is what to expect if you stay fairly consistent in the gym, push hard, and diet right πŸ‘πŸ½
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(I bought some straps that have helped me pull more weight which accounts for the RomanianD, and normal deadlift. I also switched the close row to sooner in my workout)
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#deadlift #squat #bench #fitness #workout #barbell #gym #4life #gains #progress #nike #motivation #goals #form #morning #power #building #college #train #hard #reps #life #me #health

2πŸ’¬

Happy Fourth of July πŸ‡ΊπŸ‡ΈπŸ¦…!
I'll still be making time for #backday today πŸ‹πŸΌ
Also, taking advantage of Legion Athletics 15% off Fourth of July sale.
They have some of the best supplements on the market (especially their pre-workout) link is in my bio 😜

Remember to stay calorie conscious on holidays! (4 plates of ribs maximum lol)
#fourthofjuly #fireworks #america #eagle #burger #fitness #workout #barbell #gym #gains #supps #nike #motivation #goals #power #college #train #reps #life #me #health

2πŸ’¬

So like I said in a previous post, there are only a handful of principles that will give you the results that can set you apart from everyone else in the gym. The granddaddy of them all is PROGRESSIVE OVERLOAD. This is the first principle. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Used correctly, this principle will change the way that you work out. There is a good deal of science that can explain this, but I won't bother explaining it here. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Essentially, muscle grows when the tension/stress that is placed on it forces it to adapt. This is different than time under tension (which plays a smaller role in the scheme of muscle building). Its no coincidence that before drug use was prevalent in bodybuilding the strongest man often was the biggest!
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Progressive overload is about increasing the amount of weight you're lifting for the number of reps that you are doing. Simply, add weight when you reach the top of your rep range and that's progressive overload at work. Differing rep ranges are used for different goals but above all, moving more weight is the goal πŸ‹πŸΌ
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#reps #overload #fitness #workout #barbell #gym #4life #gains #progress #nike #motivation #goals #form #power #college #train #reps #life #me #health

2πŸ’¬

From 168lbs to ~158lbs πŸ‘ŠπŸ½
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How I lost 10 pounds of (mostly) fat in 3 steps:
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1. Calculate your Total Daily Energy Expenditure ✏️ This is your Basal Metabolic Rate plus calories burned through physical activity. (A great calculator for this is Legion's "best macronutrient calculator" you can find by clicking my link and typing the quoted sentence in the search bar).
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2. Eat about 80% percent of that daily amount by tracking what you eat 🍏🍴 (creating a caloric deficit).
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3. Repeat step 2 until you reach your desired weight βœ…. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
(Bonus points for planning your meals ahead of time ✌🏽 Extra bonus points for incrementally reducing your calories over a few weeks 😎)
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#fitness #weightloss #transformationtuesday #OnaWednesday #weightlifting #bodybuilding #abs #chest #health #lifestyle #iifym #calories #deficit

3πŸ’¬

We got a new roommate for summer B! @john_gott will now be a part of the UF gain train πŸš‚ haha. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
It's been a long time since I have worked with someone who is brand-new to weightlifting πŸ‹ so I'm excited to see what kind of progress is possible with a month of proper training.
Going over the basics has been both refreshing and has been very rewarding. Teaching the same concepts feels almost nostalgic πŸ˜…
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No matter what program you follow, if you are new to weightlifting you will make progress! You will be adding weight to the bar week after week and it feels AMAZING. Newbie gains is a once in a lifetime thing so be sure enjoy it while it lasts πŸ€™πŸ½.
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With that said, this is where I see so many people get stuck and why it is so hard to really set yourself apart from the crowd. Most programs out there honestly fucking suck.
Magazines want you to believe in long disproven myths and misinformation to keep you in the dark. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
What I want to show you are the principles that underlie every great program. The quote unquote "secrets" that they don't want you to know. As Jim Rohn once said "there are no new truths" and anyone trying to sell them to you is ripping you off. Period. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Simply understanding a few of these principles is what will set you apart from everyone else. If you're the average gym rat on the average program, it will be like newbie gains all over again. More on this soon 😎
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~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ #back #deadlift #fitness #workout #secret #myths #of #weightlifting #barbell #gym #newbie #gains #progress #nike #motivation #goals #form #college #train #reps #life #me #health #new #roomates #basic #principles

2πŸ’¬