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User Image inspiration_idol Posted: Nov 21, 2017 1:28 AM (UTC)
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1-5 Reps VS 6-12 Reps By @inspiration_idol
If you want to build muscle, you’ve got to gain strength. Conversely, the more muscle you build, the stronger you’ll become. That said, however, if the main goal is strength, then the principles may differ slightly than if the goal were to maximize muscle growth…. but not by much.
It’s an irrefutable fact that we can gain strength faster when using heavier loads when compared to lighter weights, so it makes sense that if the main goal is to get stronger, you should be lifting relatively heavy. This, however, doesn’t mean you should only train with heavier loads in the 1-5 rep range—it simply means that heavy loads should be the focus of your training.
If, on the other hand, your goal is to maximize muscle growth, then the majority of your training should be in the 6-12 rep range. This is true for a couple of reasons. First, one of the most important variables for gaining muscle is volume; this is easily achieved when we’re doing more total reps. Second, this seems to be a sweet spot for both mechanical stress and muscle damage—two of the main mechanisms of muscle growth. That said, heavier loads (in the 1-5 rep range) should still be a part of any bodybuilding program… not just for the mechanical stress, but for the increase in strength that will then allow you to push more weight in the higher rep rangers (thus resulting in more total work). _
Although you can gain strength without aiming to build muscle, hypertrophy will likely be a byproduct of lifting progressively heavier over time. And if you “don’t care about strength”, then tough shit… you can’t get bigger if you’re not getting better.
Tag a friend who needs to start lifting heavier!
#buildmuscle #musclebuilding #bodybuilding #fit #fitbody #fitnessbody #powerlifting #strengthtraining #workoutlife #workoutflow #workoutday #musclegrowth #gains💪 #gaintrain #musclehustle #gymswag #gymmeme #gymmemes #fitnesslove #fitnessmodels #iifym #flexibledieting #armworkout #armday #armdayeveryday #deadlifts #deadliftday #deadliftparty #squatspo #squatbooty
User Image ms_mondayfit Posted: Nov 21, 2017 1:27 AM (UTC)
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Preworkout vs. post workout for shoulders today !
I did NOT. did NOT want to go to the gym this morning. It was 43 degrees, I was comfy, sleepy and not in the mood to get up for 45 minutes of fasted cardio and 15 minutes of abs 😒 but I got up. I went and I just finished up session ✌🏻 with the deadliest shoulder workout I’ve ever done and I feel like the freakin Hulk. And to think I stomped my feet and whined this morning not wanting to go. But I’m thankful I did. It’s not easy to find motivation some days. Especially when you’re at 1700 calories a day, with 65% of your diet being protein and then doing two a days. But it’s the drive and determination (and maybe a really patient and yet motivating coach /boyfriend 😉) to just remember to keep pushing, don’t give up and stay focused.
#motivation #motivationmonday #shoulders #girlswholift #fitchicks #fitnessmodels #bossbabes #musclesandmascara #flex #strength #sandiegofitness #fitfam #fitnessmotivation #livelovelift #sheerstrengthlabs
User Image femmineforsure Posted: Nov 21, 2017 1:25 AM (UTC)
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Never look back ☺️💕🌴
User Image nick_king_jr Posted: Nov 21, 2017 1:15 AM (UTC)
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User Image _its_roxanne Posted: Nov 21, 2017 1:11 AM (UTC)
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User Image cavanaugh_brian Posted: Nov 21, 2017 1:11 AM (UTC)
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Michelle Luna Laxa likes to lift heavy weight from time to time. If you want to join her and the group: contact me this week before I go in vacation. We are accepting new teammates for the small group training program !!!! @lilingvb @onelifefit @figurecompetitorsworldwide @mllaxa @adrianlaxa @gainscity @cavanaugh_brian #fitnessmodels #cavanaughfitness #bikini #fitness #fitnessmotivation #squats #squat

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