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Dips. Narrow grip for a triceps emphasis.
+Slow eccentric, around 4 seconds down for increased muscle damage.
+Working “heavy” in the 5-8 rep range for extra mechanical tension
+4 working sets for that metabolic build up (the pump)
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Muscle damage, mechanical tension and metabolic build up are the three KNOWN triggers of hypertrophy (muscle building).
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Easiest way to build muscle? Choose a big compound exercise like Benching, squats, pull ups etc, and perform 4-6 working sets then add in 2-4 sets of isolation “pump” work.
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Do this for each body part, twice a week, eat lots of food, grow.
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NB: it’s always quality over quantity. If your last rep doesn’t look like your first, lower the weight.
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#Aughterlony #APT  #AughterlonyPersonalTraining #personaltraining #fatloss #muscle #strength #health #healthy #lifestyle #weightloss #fitness  #nutrition #obesity #London #personaltrainer #gym #workout #results #lean #diet #powerlifting #fullpower #squat #bench #deadlift #stronger #cardio #lean #priorities
Dips. Narrow grip for a triceps emphasis. +Slow eccentric, around 4 seconds down for increased muscle damage. +Working “heavy” in the 5-8 rep range for extra mechanical tension +4 working sets for that metabolic build up (the pump) — Muscle damage, mechanical tension and metabolic build up are the three KNOWN triggers of hypertrophy (muscle building). — Easiest way to build muscle? Choose a big compound exercise like Benching, squats, pull ups etc, and perform 4-6 working sets then add in 2-4 sets of isolation “pump” work. — Do this for each body part, twice a week, eat lots of food, grow. — NB: it’s always quality over quantity. If your last rep doesn’t look like your first, lower the weight. — #Aughterlony  #APT  #AughterlonyPersonalTraining  #personaltraining  #fatloss  #muscle  #strength  #health  #healthy  #lifestyle  #weightloss  #fitness  #nutrition  #obesity  #London  #personaltrainer  #gym  #workout  #results  #lean  #diet  #powerlifting  #fullpower  #squat  #bench  #deadlift  #stronger  #cardio  #lean  #priorities 
Feeling motivated and energised, happy hump day everyone 👍🏼 #instagay #gym #humpday🐫 #gaybeard #wednesdaymotivation #gay #gayguy
Here’s another biceps buster for you to try.
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A1 Smash Curl, lay prone on the bench and force the end of the dumbbells together during the movement. Focus on the top end of the squeeze.
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A2 Incline curl. Do these as high up the bench as possible to allow for greater shoulder retraction. Keep the elbows back and focus on the bottom stretch of the muscle.
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A3 Hammer Curls. Tip the dumbbell down to illicit more recruitment of the brachioradialis (forearm) muscle.
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Perform 8-12 reps on each then rest for 2-3 minutes and repeat for two rounds as a finisher or 5 rounds as the main block of the workout.
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For bonus arm size and strength add in a pair of @fatgripz —
#Aughterlony #APT  #AughterlonyPersonalTraining #personaltraining #fatloss #muscle #strength #health #healthy #lifestyle #weightloss #fitness  #nutrition #obesity #London #personaltrainer #gym #workout #results #lean #diet #powerlifting #fullpower #squat #bench #deadlift #stronger #cardio #lean #priorities
Here’s another biceps buster for you to try. — A1 Smash Curl, lay prone on the bench and force the end of the dumbbells together during the movement. Focus on the top end of the squeeze. — A2 Incline curl. Do these as high up the bench as possible to allow for greater shoulder retraction. Keep the elbows back and focus on the bottom stretch of the muscle. — A3 Hammer Curls. Tip the dumbbell down to illicit more recruitment of the brachioradialis (forearm) muscle. — Perform 8-12 reps on each then rest for 2-3 minutes and repeat for two rounds as a finisher or 5 rounds as the main block of the workout. — For bonus arm size and strength add in a pair of @fatgripz — #Aughterlony  #APT  #AughterlonyPersonalTraining  #personaltraining  #fatloss  #muscle  #strength  #health  #healthy  #lifestyle  #weightloss  #fitness  #nutrition  #obesity  #London  #personaltrainer  #gym  #workout  #results  #lean  #diet  #powerlifting  #fullpower  #squat  #bench  #deadlift  #stronger  #cardio  #lean  #priorities 
Feeling a muscle contract should be natural. Not something you have to think about. Your movements in the gym shouldn’t have to look super strict to be right.
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However. The chances are, you’re using too much momentum and not feeling the muscles contract. —
This is when I like to “deconstruct” a movement.
A1: Focus on the retraction and depression (back and down) of the shoulder blades. Don’t pull on the arms at all just squeeze your upper back.
A2: keep the upper back retraction and tension locked and focus purely on pulling your elbows NOT your hands back and driving them in towards your spine.
A3: put the two together for a more free flowing movement and aim for quality over quantity.
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A1 Retract and Depress 8-12 reps
A2 Strict Row 8-12 reps
A3 Loose Row 8-12 reps
Rest 2-3 minutes and repeat once or twice more.
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Quality over quantity.
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#Aughterlony #APT  #AughterlonyPersonalTraining #personaltraining #fatloss #muscle #strength #health #healthy #lifestyle #weightloss #fitness  #nutrition #obesity #London #personaltrainer #gym #workout #results #lean #diet #powerlifting #fullpower #squat #bench #deadlift #stronger #cardio #lean #priorities
Feeling a muscle contract should be natural. Not something you have to think about. Your movements in the gym shouldn’t have to look super strict to be right. — However. The chances are, you’re using too much momentum and not feeling the muscles contract. — This is when I like to “deconstruct” a movement. A1: Focus on the retraction and depression (back and down) of the shoulder blades. Don’t pull on the arms at all just squeeze your upper back. A2: keep the upper back retraction and tension locked and focus purely on pulling your elbows NOT your hands back and driving them in towards your spine. A3: put the two together for a more free flowing movement and aim for quality over quantity. — A1 Retract and Depress 8-12 reps A2 Strict Row 8-12 reps A3 Loose Row 8-12 reps Rest 2-3 minutes and repeat once or twice more. — Quality over quantity. — #Aughterlony  #APT  #AughterlonyPersonalTraining  #personaltraining  #fatloss  #muscle  #strength  #health  #healthy  #lifestyle  #weightloss  #fitness  #nutrition  #obesity  #London  #personaltrainer  #gym  #workout  #results  #lean  #diet  #powerlifting  #fullpower  #squat  #bench  #deadlift  #stronger  #cardio  #lean  #priorities 
Alternating barbell curls. Courtesy of @coacheugeneteo the bastard.
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Well fuck. Biceps and delts are dead.
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To make this bastard shit effective use a lighter weight than you think you can do and really push the bar into the stretched out arm.
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I did 3 sets of however many it took to make me tap.
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#Aughterlony #APT  #AughterlonyPersonalTraining #personaltraining #fatloss #muscle #strength #health #healthy #lifestyle #weightloss #fitness  #nutrition #obesity #London #personaltrainer #gym #workout #results #lean #diet #powerlifting #fullpower #squat #bench #deadlift #stronger #cardio #lean #biceps #barbell
Alternating barbell curls. Courtesy of @coacheugeneteo the bastard. — Well fuck. Biceps and delts are dead. — To make this bastard shit effective use a lighter weight than you think you can do and really push the bar into the stretched out arm. — I did 3 sets of however many it took to make me tap. — #Aughterlony  #APT  #AughterlonyPersonalTraining  #personaltraining  #fatloss  #muscle  #strength  #health  #healthy  #lifestyle  #weightloss  #fitness  #nutrition  #obesity  #London  #personaltrainer  #gym  #workout  #results  #lean  #diet  #powerlifting  #fullpower  #squat  #bench  #deadlift  #stronger  #cardio  #lean  #biceps  #barbell 
LUNGES🔥 definitely one of my most favourite exercises for 🍑! 💪🏼💪🏼💪🏼💪🏼 Walking lunges: 💥50x bodyweight
💥20x 16kg 💥20x 18kg 💥20x 20kg 💥100x body weight 🔥🙉 #health #fitness #fit #envywear #fitnessmodel #fitnessaddict #fitspo #workout #bodybuilding #cardio #gym #train #training #health #healthy #instahealth #healthychoices #active #strong #motivation #instagood #determination #lifestyle #diet #getfit #cleaneating #eatclean #exercise
LUNGES🔥 definitely one of my most favourite exercises for 🍑! 💪🏼💪🏼💪🏼💪🏼 Walking lunges: 💥50x bodyweight 💥20x 16kg 💥20x 18kg 💥20x 20kg 💥100x body weight 🔥🙉 #health  #fitness  #fit  #envywear  #fitnessmodel  #fitnessaddict  #fitspo  #workout  #bodybuilding  #cardio  #gym  #train  #training  #health  #healthy  #instahealth  #healthychoices  #active  #strong  #motivation  #instagood  #determination  #lifestyle  #diet  #getfit  #cleaneating  #eatclean  #exercise 
No pain no gains. 110kg #allaboutthequads #quadgoals #🍑goals
Yesterday’s top sets on squats.
130kg for two singles.
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Felt terrible. Whole session felt off. Watching the videos back I can see my feet are too narrow (for me) so I wasn’t as stable and strong in the bottom of the squat.
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Oh well 🤷🏻‍♂️
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After this week I’m done with heavy for a while. Time for some of that fabled “off season” people often talk about.
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#Aughterlony #APT  #AughterlonyPersonalTraining #personaltraining #fatloss #muscle #strength #health #healthy #lifestyle #weightloss #fitness  #nutrition #obesity #London #personaltrainer #gym #workout #results #lean #diet #powerlifting #fullpower #squat #bench #deadlift #stronger #cardio #lean #priorities
Yesterday’s top sets on squats. 130kg for two singles. — Felt terrible. Whole session felt off. Watching the videos back I can see my feet are too narrow (for me) so I wasn’t as stable and strong in the bottom of the squat. — Oh well 🤷🏻‍♂️ — After this week I’m done with heavy for a while. Time for some of that fabled “off season” people often talk about. — #Aughterlony  #APT  #AughterlonyPersonalTraining  #personaltraining  #fatloss  #muscle  #strength  #health  #healthy  #lifestyle  #weightloss  #fitness  #nutrition  #obesity  #London  #personaltrainer  #gym  #workout  #results  #lean  #diet  #powerlifting  #fullpower  #squat  #bench  #deadlift  #stronger  #cardio  #lean  #priorities 
Gym all to myself!! 👍🏼
Gym all to myself!! 👍🏼
Today’s squats. Worked up to 2 sets of 2 at 125kg.
These felt so much better than last week’s 120kg which is good.
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On my down sets after this something was right so I cut the next set short and then didn’t even do the last set.
Yeah it’s frustrating but safety first. —
An injured lifter can’t lift shit.
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@cakeandquads ribbing me@for wearing all my gear from @cerberus_strength including lever belt, ultra wrist wraps and powerlifting tshirt. Seriously though this gear is solid and I couldn’t recommend it enough.
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#Aughterlony #APT  #AughterlonyPersonalTraining #personaltraining #fatloss #muscle #strength #health #healthy #lifestyle #weightloss #fitness  #nutrition #obesity #London #personaltrainer #gym #workout #results #lean #diet #powerlifting #fullpower #squat #bench #deadlift #stronger #cardio #lean #priorities
Today’s squats. Worked up to 2 sets of 2 at 125kg. These felt so much better than last week’s 120kg which is good. — On my down sets after this something was right so I cut the next set short and then didn’t even do the last set. Yeah it’s frustrating but safety first. — An injured lifter can’t lift shit. — @cakeandquads ribbing me@for wearing all my gear from @cerberus_strength including lever belt, ultra wrist wraps and powerlifting tshirt. Seriously though this gear is solid and I couldn’t recommend it enough. — #Aughterlony  #APT  #AughterlonyPersonalTraining  #personaltraining  #fatloss  #muscle  #strength  #health  #healthy  #lifestyle  #weightloss  #fitness  #nutrition  #obesity  #London  #personaltrainer  #gym  #workout  #results  #lean  #diet  #powerlifting  #fullpower  #squat  #bench  #deadlift  #stronger  #cardio  #lean  #priorities 
4sets of RDLS after all the squats.....😅😉🍑✊️
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For online coaching // 1to1 private sessions contact me, info in Bio.✊️✊️
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#icecreamdiet
@adidas_es
@myproteines
@bulkpowders_es
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#powerlifting #bodybuilding #cardio #squat #deadlift #bench #pushpullgrind #cardio #gains #leangains #muscle #strong #fatloss #ukfitfam #irishfitfam #girlswholift #iifym #iifymgirls #girslwhopowerlift #whateverittakes #shredded #ripped #aesthetic #fit #fitfam #instagrambodybuilding #body #sixpack #zyzz
4sets of RDLS after all the squats.....😅😉🍑✊️ • • • For online coaching // 1to1 private sessions contact me, info in Bio.✊️✊️ — #icecreamdiet  @adidas_es @myproteines @bulkpowders_es - - - #powerlifting  #bodybuilding  #cardio  #squat  #deadlift  #bench  #pushpullgrind  #cardio  #gains  #leangains  #muscle  #strong  #fatloss  #ukfitfam  #irishfitfam  #girlswholift  #iifym  #iifymgirls  #girslwhopowerlift  #whateverittakes  #shredded  #ripped  #aesthetic  #fit  #fitfam  #instagrambodybuilding  #body  #sixpack  #zyzz 
+3sets......😝🍑🙏✊️
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For online coaching // 1to1 private sessions contact me, info in Bio.✊️✊️
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#icecreamdiet
@adidas_es
@myproteines
@bulkpowders_es
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#powerlifting #bodybuilding #cardio #squat #deadlift #bench #pushpullgrind #cardio #gains #leangains #muscle #strong #fatloss #ukfitfam #irishfitfam #girlswholift #iifym #iifymgirls #girslwhopowerlift #whateverittakes #shredded #ripped #aesthetic #fit #fitfam #instagrambodybuilding #body #sixpack #zyzz
+3sets......😝🍑🙏✊️ • • • For online coaching // 1to1 private sessions contact me, info in Bio.✊️✊️ — #icecreamdiet  @adidas_es @myproteines @bulkpowders_es - - - #powerlifting  #bodybuilding  #cardio  #squat  #deadlift  #bench  #pushpullgrind  #cardio  #gains  #leangains  #muscle  #strong  #fatloss  #ukfitfam  #irishfitfam  #girlswholift  #iifym  #iifymgirls  #girslwhopowerlift  #whateverittakes  #shredded  #ripped  #aesthetic  #fit  #fitfam  #instagrambodybuilding  #body  #sixpack  #zyzz 
Squats, 5sets......😁🍑✊️✊️
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For online coaching // 1to1 private sessions contact me, info in Bio.✊️✊️
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#icecreamdiet
@adidas_es
@myproteines
@bulkpowders_es
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#powerlifting #bodybuilding #cardio #squat #deadlift #bench #pushpullgrind #cardio #gains #leangains #muscle #strong #fatloss #ukfitfam #irishfitfam #girlswholift #iifym #iifymgirls #girslwhopowerlift #whateverittakes #shredded #ripped #aesthetic #fit #fitfam #instagrambodybuilding #body #sixpack #zyzz
Squats, 5sets......😁🍑✊️✊️ • • • For online coaching // 1to1 private sessions contact me, info in Bio.✊️✊️ — #icecreamdiet  @adidas_es @myproteines @bulkpowders_es - - - #powerlifting  #bodybuilding  #cardio  #squat  #deadlift  #bench  #pushpullgrind  #cardio  #gains  #leangains  #muscle  #strong  #fatloss  #ukfitfam  #irishfitfam  #girlswholift  #iifym  #iifymgirls  #girslwhopowerlift  #whateverittakes  #shredded  #ripped  #aesthetic  #fit  #fitfam  #instagrambodybuilding  #body  #sixpack  #zyzz 
Post lift sess feeling THO.....❤️ ☀️ ✊️
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For online coaching // 1to1 private sessions contact me, info in Bio.✊️✊️
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#icecreamdiet
#pushpullgrind
#naturalbodybuilding
#gymshark
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#fitness #fitfam #fitspo #fitstagram #ukfitfam #irishfitfam #healthy #cardio #motivation #alphalete #transformation #powerlifting #3dmj #ripped #fatloss #contestprep #bodybuilding #iifym #flexibledieting #aesthetics #shredded #squat #mensphysique #fitnessmodel #npc #tbt
Post lift sess feeling THO.....❤️ ☀️ ✊️ • • • For online coaching // 1to1 private sessions contact me, info in Bio.✊️✊️ • #icecreamdiet  #pushpullgrind  #naturalbodybuilding  #gymshark  - - - #fitness  #fitfam  #fitspo  #fitstagram  #ukfitfam  #irishfitfam  #healthy  #cardio  #motivation  #alphalete  #transformation  #powerlifting  #3dmj  #ripped  #fatloss  #contestprep  #bodybuilding  #iifym  #flexibledieting  #aesthetics  #shredded  #squat  #mensphysique  #fitnessmodel  #npc  #tbt