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#strengthtrain45,003 POSTS

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User Image strong_by_science Posted: Jan 22, 2018 4:19 AM (UTC)

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Picture from my slides
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The reality versus perception
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When it comes down to it, as a strength coach one may have very little direct control regarding the success of an athlete. For the most part, we can only actually control what happens in front of us
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Outside of the time in front of the athlete, one can only influence what is happening. A coach can educate, teach and discuss the importance of nutrition, sleep and recovery (modalities and methods), but what the athlete actually does is out of our control. .
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When it comes to the athletes technical skill development and the tactical game plans, the coach is much more in control. Not all coaches have influence in this realm and in the private setting, there will be 0 influence. .
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At times we think we can control everything, but in reality we control very little. .
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This isn't to belittle or takeaway from anything one may do, it simply highlights how important the time spent with the athlete is.
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#trackandfield #sports performance #exercisescience #training #train #science #strengthandconditioning #strength #strengthtraining #strengthtrain #train #lift #weights #conjugate #powerlifting #weightlifting #cscs #exercisephysiology #squat #bench #deadlift #fitness #strengthcoach #strongbyscience #gflight
User Image cody__klein Posted: Jan 22, 2018 3:02 AM (UTC)

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“I’m going to start tomorrow, Monday, after my test, or next month when I’m off work on weekends.” Whatever you do stop pushing your goals back, start today! Start a new chapter in a book or hit the gym. What’s something you started today to improve yourself tomorrow?
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Join now!!! The link is in my bio! It is 100% free, will give you customized nutrition, training, help with supplements, an extensive blog with a TON of information, and if you need an extra push or some help, feel free to shoot me a DM or personally email me CodyKlein@1stPhorm.com
User Image liftandfuel Posted: Jan 22, 2018 1:57 AM (UTC)

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🤥LATE NIGHT EATING WILL MAKE YOU FAT ?🍔🤥

The myth that late night eating will make you fat has been around even way before I began my fitness journey. 🏋🏻‍♀️Some extremes even believe that no food is allowed after 6pm!! 🤦🏻‍♂️

Now, why is it that this myth existed and been trusted still by so many people nowadays? 🤷🏻‍♂️👇🏻

👉🏻It’s because people think that if you eat at night right before bed, every thing you eat will automatically become fats as you are practically sleeping and not doing anything physical to 🔥those calories off. 👀

For once and for all, let’s debunk this myth! Late night eating WILL NOT make you fat! *if at the end of the meal, you are still in a calorie deficit.👌🏻

At the end of the day what really matters in terms of losing weight or gaining weight is the amount of calories consumed.😎
✅Eat in a calories deficit = lose weight/fat.
❎Eat in a calories surplus=gain weight/fat.

🔥🔥🔥Those who gain weight from late night eating are usually those who have consumed a huge amount of food during the day. The addition of a late night meal just skyrocket their calories through the roof! and cause them to gain weight.🤯
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Do let me know if you have any questions. 🙏🏻😊
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#liftandfuel #fitness #fitnessmadeeasy #fitnessguide #training #squat #bench #deadlift #pushup #pullup #fit #fitlife #fitlifestyle #fitnessbeginner #gymbeginner #fitnessmotivation #fatlosstips #weighttraining #weightloss #workouttips #strengthtrain #strengthquotes
User Image jjoptimalfitness Posted: Jan 22, 2018 1:44 AM (UTC)

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“Work work work work woooork”... Our version of @badgalriri song...
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So proud of @herbalifemade1913 ! Reintroducing her to strength training, HIIT and functional training.
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Even thought it isn’t easy she is staying consistent! So proud of you girl!!!
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#hardwork #work #fitness #strength #exercise #selflove #health #determination #longevity #fitmom #fit #trainhard #eatclean #trainmean #committment #personaltrainer #nike #squats #lunge #cardio #strengthtrain
User Image underdogtrainingsystems Posted: Jan 22, 2018 1:18 AM (UTC)

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How often should you switch up your exercises? Probably NOT as often as you’d think! Constantly changing exercises week to week, especially for beginners, may actually be limiting some of the progress you could be making. HERE’S WHY: 🔹When generating force during resistance training, your body needs to recruit motor units which consist of an alpha motor neuron and the muscle fibers that it activates. When you are new to training or an exercise is new to you, you body is still learning the movement pattern and you are unable to maximally recruit motor units/muscle fibers. This explains why if you learn a new exercise, you can typically see substantial increases in strength within the first few weeks. This is because your body has learned the movement and is able to recruit more motor units to generate force. Some research has shown that only 71% of muscle tissue is activated during maximal efforts in untrained populations. So without maximally recruiting all muscle fibers/motor units if you’re constantly changing exercises each week, you may be less likely to fully maximize hypertrophy AKA muscle growth over time. ▪️Switching exercises too frequently could also lead to injury, especially in beginners, due to not being able to learn proper form in large, compound movements. 🔸Now I’m not saying to NEVER change your exercise selection. Changing exercises every so often can make training more enjoyable and exciting if one finds themselves becoming bored of the same exercises all of the time. My general recommendation would be to stick with the same general compound exercises (a barbell squat for example) for at least 4-6 weeks and be a little more flexible with your single joint exercises (bicep curls for example) based off of preference. Focus on perfecting the movement and progression over time. 💪🏼
User Image alwaysthealpha Posted: Jan 22, 2018 1:16 AM (UTC)

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Even with the weight of the world upon you... hold strong.
User Image funseekerfitness Posted: Jan 22, 2018 1:16 AM (UTC)

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Do you wish you had answers to these workout questions? 🔸How do I get motivated to workout? 🔸What are the best home workouts? 🔸How do I workout when I'm sick, tired or stressed? 🔸What are your best fat burning workouts? 🙋I'm jumping up and down with answers for you, based off years of Personal Training!! The best part? I understand you don't have much time, so I've distilled all the information into totally doable practices that are quick and perfect for home! WOOHOOOOO!! YASSSS!
Register for one, two, three or ALL of the online workshops and become a total pro!
Let's do this! 👊🏽 xoxo,
Katie
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Link in bio to get a spot!
#fitnessmotivation #workoutmotivation #homeworkout #homeworkouts #homeworkoutprogram #fitnesseducation #getstrong #homefitness #fitnessathome #strengthtrain
User Image plunkett_fitness Posted: Jan 22, 2018 1:11 AM (UTC)
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Happy Sunday! Did you have a good week last week? How about your weekend? We sure hope that your week and weekend was great. We also know that everyone has a bad day every now and then. It’s important to remember that even though life can be tough, it’s always tougher when you’ve got negative people in your circle.
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This Sunday night we want to remind you that while you are working on improving yourself, physically, and hopefully in as many aspects of your life as possible, there are people who will not greet your aspirations with support. Don’t let other people’s negativity bring you down.
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Stay on task.
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Stay positive.
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Let us know how we can help.
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The most important part of our community is exactly that, our community. We’re so proud to have cultivated a mindset of support and positivity. If you’re struggling with your motivation, nutrition, etc..be sure to reach out to one of us on staff or someone in your class.
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Have a great Sunday evening, and we’re looking forward to killing it this week with you all. Also- be on the look out for our Spring Break Challenge. We’re going to help you be in the best physical condition as possible this spring.
See you soon ✌🏻
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#sundayfunday #motivation #sundaymotivation #positivity #fitness #strength #strengthtraining #strengthtrain #strong #strongwomen #strongmen #strongman #strongnotskinny #strongmom #strongmind #stronggirl #strongbody #strongmen #strongher #lifting #lift #liftweights #weightlifting #weightlifter #powerlifting #deadlift #squat #benchpress #plunkettfitness
User Image _rbautista_ Posted: Jan 22, 2018 1:06 AM (UTC)
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Is this what they meant when they say step out of your comfort zone?🙆‍♂️ like be half naked in a public gym and stuff 🤔 lmao joke this was taken at 5 am so no one was there 🙅‍♂️
Day 21 on this cut still a long way to go 😒
#stifflegdeadlifts #bootygains #doyouevensquat #doyouevenlift#gymrat #pinoy #mevsme #motivation #progressnotperfection #gymstruggles #thunderthighs  #strengthtrain  #setgoals #motivated  #doordie #powerlift #powerlifting #neversettleforless #bodybuilding #untameable #strongnotskinny
User Image style_with_stacey Posted: Jan 22, 2018 1:01 AM (UTC)

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This is what
1477 calories
125.5 Protein
135.75 Carbs
48 Fat
Looks like!! Upped my #macros
Had an Awesome training week... Excited for what’s next for me!! Thank you @kariburghardt @thebodyshopgilbert
Telling my mind...myself to “ trust the process “
#unstoppable #strengthtrain #stairmaster #core #macros #consistencyiskey #staceysfitnesslifestyle #happyhealthylifestyle #enjoytodayandeveryday #lifeisgood
User Image definingdenise Posted: Jan 22, 2018 12:27 AM (UTC)

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Today is my designated Self-care Sunday. It’s my time to pay attention and give some TLC to my body, mind, and soul. Self-care is less about “treating” yourself and much more about parenting yourself and making good choices for your long term health and wellness. I like to include a little emotional hygiene as well to get centered.

Today’s checklist is underway.
✅ grocery trip for this week’s meal plan
✅ meal preparation complete so I eat according to my goals, not my craves
✅ roll & release exercise to soothe my sore muscles
✅ journaling to free my mind ✅ facemask and cucumbers while I relax because I like the way it calms
Listen to your temple and take some time to practice self-care.
User Image chadhargrove1 Posted: Jan 21, 2018 11:35 PM (UTC)
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You want to build muscle and lose fat at the same time, right?
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If you’ve ever said to yourself it’d be great to do that, trust me, pretty much everyone I talk to unhappy with their progress wants to.
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There is a lot of grey area with this one, but let me simplify it for you 🤓🤔
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Okay, I got it💡💡💡💡🕺💁🏻‍♂️
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So if you’re a beginner in the gym, you’ve got this glorious period you can take advantage of. You may have heard of “newbie gains” — or maybe not.
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All you really need to know is your body will never get stronger more easily then when you first start. If you’ve been inactive for years and mostly sitting down, you may be able to ride this glorious period for upwards of 8 months or so if you do it right.
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There’s a few keys:
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🕺You must focus on compound movements like presses, rows, deadlifts and squats.
🕺 You must focus on technique and start light
🕺You absolutely must add weight or a few reps every week
🕺 Your calories can reasonably be anywhere between 9-12 x your bodyweight. Exceptions apply: like if you’re very overweight or underweight.
🕺Eat at least 0.7 grams of protein per pound of bodyweight
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And what if you’re passed the newbie stage?
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I’m not gonna say it’s impossible, but I will say in most situations you’ll want to choose a reasonable surplus or a reasonable deficit over trying to lose fat and build muscle.
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Two things to remember:
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1. If you’re losing inches off your waist and staying the same weight, you’re building muscle and losing fat.
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2. You probably aren ride newbie gains all the way to your goal. So don’t think your just gonna add muscle and lose fat the whole time.
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I think IG is gonna cut me off at a character limit, so let me know what questions you have.
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#losefatbuildmuscle #bodyrecomp #bodyrecomposition #leanmuscle #newbiegains #beginnerworkout #beginnerworkouts #workouthelp #workouttips #diethelp #workoutplans #workoutprograms #fatlosshelp #fatlosstips #dietplan #strengthtrainer #strengthtrain #strengthquotes #buildmuscles #buildmuscleburnfat #torontofitness #torontopersonaltrainer #personaltrainertoronto #torontogym #torontotrainer #torontogyms #torontolifestyle #toronto #chadhargrove
User Image strongjonfitness Posted: Jan 21, 2018 10:25 PM (UTC)
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🌟SQUAT PROGRESSION🌟
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Keeping it hella simple here as to not overcomplicate the topic.

With every single person I've worked with in person, I make sure they can do a bodyweight squat and a goblet squat before we touch the barbell.

With that, we also work on the single leg activities, but I always start with a variation of a bodyweight lunge (reverse, forward, walking, split squat). Once that becomes easy we can work on the ever challenging, Bulgarian split squats.

That's not to say that once you can do a barbell squat, you shouldn't be doing the other variations. As with any skill, you need to master the beginner variations first.
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What's your favourite type of squat? I'm absolutely everyone is doing a variation of them because they are awesome!
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