Sporting my @60smarter leggings👌 These painful rotation curls that I don't know the proper name of🙃 are great for working on these twigs💪💪 These TUT single arm rows burnnnnn like hell but are a staple in a back workout🔥🔥🔥
💪🏻Most girls LOOOVE leg & glutes I love training BACK 🙌 You might consider your back as a single muscle. Not the case at all !!Your back is a combination of several muscles, although the latissimus dorsi does most of the work on back day. When training back, you also target the lower and middle portions of the trapezius, the rhomboids, the rear delts, the teres major, and the erector spinae. Example of exercises would be the following
EXERCISE 1 Bent-arm barbell pullover.
EXERCISE 2 Straight-Arm Pulldown.
EXERCISE 3 CLose-Grip Lat Pulldown.
EXERCISE 4 Bent Over Barbell row.
EXERCISE 5 One-arm dumbbell row.
EXERCISE 6 Seated Cable Row.
EXERCISE 7 Back Extensions.
Want to grow your arms? Try this mechanical dropset for a serious pump. Pick a light weight and go 6-12 reps on each exercise. 🔴Mechanical dropsets are basically a similar but easier variation of the movement. 🔴Adding in dropsets/supersets to your routine is going to tear more muscle fibres. More tearing = More growth!! And will also burn fat. 🔴You need to train your muscles from all angles. If you always use the same ROM then you will have shitty under developed muscles. #fitness#pullday#biceps
The worst decision you can make in life is no decision. 🤷♀️
As I’ve grown up I have realised the only decision you will ever regret are the things you never did. It doesn’t matter if things ‘go wrong’, if you have confidence in being able to make them right, or grow from the experience. ❤️ Never make a decision based on fear, money or lack of experience. You’ll find a way if that’s where your heart lies.
————— Excited about the rest of this year 🙈🙈🙈🎊💐
Since I’ve started Ethereal Fitness, I’ve often been asked what Ethereal means. Ethereal is a journey, it encompasses an abstract perfect, a purity that is too immeasurable to be of this world. Each person has their own ethereal that they can chase, you just have to become part of the beyond.
#EtherealFitness 📷💥: @lehoangj
Hello Deadlifts !! 🍗🍗🍗 Are they beneficial? Why do I perform them each week or even twice a week?
Well, this helps to improve overall strength, body composition and especially lower back and core strength.
Its fantastic for the lifting technique when conducted in any health and safety aspect.
Always keep that core tight, back straight, neck neutral with your spine and push away from the floor with your heel. Lift and lockout those quads.
This is especially good for anyone wanting to develop strength or even endurance training.
😎 TRI THIS TRICEP MOVE 😎
One of the nice parts about this one is that you don’t need any specific cable attachment so if all of them are somehow taken because Team Rocket came to town, this can be your go-to! 🦄🌈
Grab dat ball (Ayyyyee) and make sure you don’t fully lock out at the bottom. This is to protect your elbow in the long-run! ‘Cause I want you to be not injured for, you know, forever. 🤗💕🌈 I’m holding the top swivel thing so it doesn’t keep twerking on me. This is the only time I don’t allow dancing. 😜
I don’t use a ton of weight on this one! Concentrate on the squeeze of your triceps! SQUUEEEZEEE. Channel your inner lemon 🍋.
Pull day : back, biceps, forearms and abs.
Again, I started with T-bar rows, 5 progressively heavier sets of 7-20, going as high as 100kg plus the bar for 7 reps.
I'm not particularly happy with how this landmine is bolted down , as it's a bit wobbly. At one moment I felt the bar coming up and getting precariously close to my family jewels.
Lat pulldown; my rotator cuff has healed enough to allow me to perform this exercise with a wide grip. I know there's a debate going on, with some claiming you don't need wide grip to build wide lats, but I always felt my lats pump better the wider the grip. 4 progressively heavier sets of 8-12.
Dumbell rows; 3 progressively heavier sets of 8, finishing with 50kg.
I followed with 3 progressively heavier sets of dumbell shrugs for 10-16 reps and moved on to biceps.
Scott curl with straight bar; 4 progressively heavier sets of 6-10
Standing barbell curl; 3 sets of 8-10, same weight.
Reverse Scott curl with EZ bar, 2 sets of 10. Wrist curls; 3 progressively heavier sets of 10-16.
3 variations of crunches and I call it a day. ..
Hit a different type of leg workout today and by god my legs are ruined😭😂
Occasionally i like to go and do different types of workouts just to switch it up just for a change. Doing the same workouts week in week out can get boring as well as inefficient. For anyone interested the workout itself will be on my story🤘🏻
PS can we get a like for that lens flare👀 #donsquad#strongerself#watchme
Genetically my back is where I hold the majority of my fat (especially lower back and hips) so I knew those regions were going to be stubborn in hanging onto fat during my cut🙄 •Going to be putting a greater
emphasis on rowing movements during this next training block, to help bring up my backs thickness✌️ #back#pullday#backthickness#backgains
Seeing as it’s pull day today💪🏾 (pic taken after yesterday’s push session)
Keeping everything tight. Soon be sharing with you all when my next show will be. Stay tuned👊🏾
Wednesday morning Deadlifts 💥💥5x5 180kg beltless. A lot of my recent training caught up with me today 😅🙈fatigue set in real quick, and despite the bar moving relatively quick off the floor, really struggled to finish a quick lock out. My arms were toast from yesterday’s training 🙈nonetheless, got it done 👍🏼 Also, epic recording fail on the 4th set, where my second rep was just a little too loose on the descent to keep the camera upright 😅😅 #leanstrength#powerlifting#deadlifts#pullday#bigback#legdrive#rawstrength#gbpf#swpla#southmidlandspowerlifting
Today's pull day. I honestly thought we were training legs so went in with that mind set and turns out i really need to learn to read my program 😂 regardless, whatta a sesh again!
Started with some machine lat pulldowns for some activation work and into some heavy rack pulls. Hit a PB of 120kgs for 4. Didn't quite get the reps i wanted but never lifted that heavy before either so I'll take it. After that, 100kg high rep set seemed like a breeze.
Coach introduced me today to a bent over rope row. A very different feel and a sick exercise for lower lats. The grip, rounding the upper back and the position to which you pull the rope to all make a huge difference to really hitting the right spot. Can't wait to do these again.
One of my favourite things to coach...
It’s not about picking up something heavy off the floor at any cost. ❌
It’s important to understand what you’re trying to achieve and that you’re actually hitting the area you’re tying to target. Hamstrings, Glutes, etc 🤔
and not just lifting with your lower back. .
The deadlift targets the muscles in the posterior chain (rear side) as well as testing grip strength and shoulder stability. 📈
Variants like sumo or Romanian can shift focus to glutes or hamstrings.🎯
Too many people squat down into the rep meaning they’re essentially squatting the weight and working the quads!❌
It’s all in the set up.
When you spend the time to improve technique you’ll maximise you’re strength rather thank making it harder than it needs to be and either thinking you’re weak or risking injury with questionable reps.
Its not a dangerous exercise. Injuries can happen but are usually down to poor execution.❌
I hit some decent numbers a few years ago making a lot of these mistakes but after spending some time being coached myself I’ve realised I could have been stronger without the added injury risk.📈 For any coaching enquiries..
Achtung! Schlechte Qualität und Lauchmodus!🌱😂
Ich muss übrigens gestehen, dass ich immer noch nicht erneut mit dem Training begonnen habe.🙄 Aber fühle ich mich jetzt schlecht? Nein!☝🏽 Da ich mich mal wieder studienbezogen in meinem Zeitmanagement verkalkuliert habe, bin ich am Schreibtisch gefesselt.🙇🏽♀️
Natürlich ist das keine "Ausrede" und gerade ich bin ja der Meinung, dass jeder täglich ein Stündchen für Sport aufbringen kann. Aber ich fühle mich momentan auch ohne Sport und Kalorienzählen wohl und mache mir deswegen keinen Stress (unglaublich, dass solche Worte mal von mir kommen😱).
And todays Instagram post is dedicated to my client Gavin!
3 months ago Gav told me he had a goal, a goal to do 5x unassisted Pull-Ups. He is now smashing them for sets of 6-8 reps!
Bare in mind Gav has only ever been able to do about 2 reps in the past. Also bear in mind the he is now almost half a stone heavier than when we first started!
Really proud moment for me as a trainer; I’m super happy with Gav’s progress. I’m certain there will be much more good things to come from him
For anyone wondering how we got to this stage, here is what we did:
- 4x Weeks of Slow Eccentric Negative Chin Ups (Jumping into top position).
- 4x Weeks of 4 Sec Paused Chin Ups (Jumping into top position).
- 2x Weeks of 6 Sec Paused Chin Ups (Jumping into top position).
- 4x Weeks of Assisted Resistance Band Chin Ups
- He ate in at caloric surplus every day
- Trained the Back, Biceps & Abs 2x per week across a multitude of rep ranges. - Focused on progressing a range of exercises including Underhand Lat Pulldowns, Chest Supported Rows, Bicep Curls & Cable Crunches to help strengthen the muscles needed to do a chin-up.
No secrets here, just smart training with a lot of determination and hard work!
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