STRENGTH TRAINING By @Dlfitnesspersonaltraining
Getting stronger is easy if you are consistent, have patience and drive.
It's a very clear path.
All it involves is following a path to progression.
You need to pick a rep range. Let's say the 3-6 rep range.
Week in and week out, you will lift in the same rep range. Work your way up to 6 reps with the weight. Once you can do 6 reps. Increase the weight by 5kg next week and start over. Here's an example if you can bench 65kg for 3 reps.
Workout 1: 65kg for 3 reps.
Workout 2: 65kg for 5 reps.
Workout 3: 65kg for 6 reps.
Workout 4: 70kg for 4 reps.
See what we did here? ---
Each workout we did one more rep than last time. Once we got to the top of our rep range, we go back down to the bottom of the range, but we add 5 more kg. Imagine doing this for 12 months straight. You could add 50kg to your bench press.
Getting stronger is a slow process, but it's crucial to building muscle. So don't follow this advice and sacrifice form, program hop when the sh*t hits the fan.
The beauty about strength training is there are so many ways to skin a cat but most importantly is to STICK TO THE PROGRAM through its entirety
And all this talk of bench press should not encourage you to skip legday!
How much can you bench press? Let me know below.
#health #benchpress #gains #health #strength #consistency #consistencyoverintensity #irishfitfam #irishfitspo #personaltrainer #personaltrainerireland #ireland #infographic #motivation #train #weightlifters #crossfitcoach #irishpt #body #bodybuilding #barbell #oly #bray #wicklow #dublin #inspire #program #dlfitness
Siblings.... can’t live with them, can’t live without them! Everyone -Damo and Kelli (THE LEGENDS)
Younger years they have lived together, rarely fought growing up & have always have been super competitive with each other! Not only do they now train together they speak daily and no matter what always have each other’s backs, they are each other’s biggest fans!
I asked them for some dirt on each other....
Damo claims his sister is arguably the most un tidy person he knows -car, house you name it! Apart from being messy and a vegan (her fav food being carrots and lettuce lol ) Damo is super proud of his sis!
I asked Kelli what’s something we don’t know about your bro?
🎶He can recite every word to Grease (the movie) and Will Smith songs verbatim- loves it! His Fav food ?Anything he can ruin with Tomato Sauce 🤦🏻♀️ you name it - Damien will ruin it by drowning it- kills me!!
Damo has been a member of ours for a few years now and introduced his sister 7weeks ago they have both loved every second of it and never looked back! (Well every workout that hasn’t included burpees )
This duo is unstoppable,like Damo and his tomato sauce.... We couldn’t image not having them apart of Chaalk Box 🙏
Workout up to a 60kg 3RM today.. not my best 3RM weight but my technique felt really good 🙌🏽
30 - 20 - 10 Reps, for time:⠀
*Alternating DB Lunges (Moderate to heavy weight, challenging to hold onto)⠀
This little quickie is something I added to the end of a strength session a few weeks ago. ⠀
It’s a great little workout to squeeze in if your short on time and space at the gym, but want to get that heart rate pumping! ⠀
Got more time to spare? Increase the reps to: 50-40-30-20-10.👌🏽⠀
Workout also added to story highlights, screenshot for your next gym session. 😉⠀
Why do most people fail? one of the biggest factors is quite simple, people just can’t adhere to their chosen method for fat loss. .
They try to change their lifestyle so much, that things become unattainable. .
How about lets choose a protocol that suits your lifestyle and work from there. You enjoy your weekends with your family and friends? Great plan for it .
You have work meetings some days that require eating out? Great plan for it. .
This just gives you a quick example in how you can manipulate your calories over the week depending on what you have planned or what you enjoy doing.
추석에는 크로스핏과 함께!!
추석연휴 열정맨 30명 화이팅!!!👏
Resultados de Rampage 2018
Primer lugar varonil RX con @juancruz75
Tercer lugar femenil RX con
Varias cosas que agradecer:
A oscar por aventarse a cubrir de ultimo momento a @iamcesar_carm
que se recupera de una lesion en la rodilla.
Juan y Oscar estoy muy orgulloso del trabajo que hicieron, aceptaron complicarse la competencia quitandose puntos de un score ya que hubo competidores que argumentaban una irregularidad en las libras en un levantamiento de juan, (sin pruebas, ni foto ni video)
Tambien aceptaron ponerle mas deficit a los HSPU ya que varios se quejaban de que juan no puede extender los.codos en un 100% y aun asi ganaron el evento, esto se debe a que las leyes universales reconocen la justicia y siempre premiaran el.trabajo duro!
Mai y rox tuvieron que brincar de categoria ya que la avanzada la.dominaron por completo y la regla decia que los mejores 5 equipos pasarian a RX, bueno solo pasaron 3.. Coincidentemente yo hablaba con una ex atleta del equipo acerca de que un guerrer@ se mide por el nivel de l@s rivales asi que aceptamos el reto, no queremos nada facil, ni nos gusta, estamos orientados a luchar sea la situacion que sea, estoy muy orgulloso de ustedes 2 pequeñas!
Gracias a tod@s los que nos apoyaron por estos medios y a los que fueron a la competencia
Felicidades a @diana.lifter
, Fanny Solis y @pamzapata
Gracias a @irxcrossfit
y @junior.decordova @restdayoficial
por el apoyo!
#crossfitcompetition #crossfitter #crossbonesrifa #crossfit #crossfitcoach #crossfitcrossbones #crossfitlife #crossfitmexico #crossfitfamily #crossfitcomunity #soldiersteam
These 3. I get on their nerves constantly forcing them out of their comfort zones and “mental limits”. They cuss me out daily either silently or directly, and with the progress they’re making I’ll take that all day.