TRY THIS TWIST ON 21s. -
Many of you reading this are familiar with doing 21s on a Curl. It's been around for decades and remains a popular way to shock the biceps. The number "21" refers to the number of total reps you do in one set, divided into three 7-rep segments -
In a standard 21, you would do the bottom half for the first 7 reps, then the top half for 7 reps, and finish with 7 full range reps. A burner, for sure. -
BUT, I've learned a better way from John Meadows. -
In the @mountaindog1
version, you do the top half first, then the 7 full range reps, and finish with the bottom half. This version sets up the segments in true hardest to least hard fashion, and really brings the pain in a new sort of way. -
I finished my back and biceps workout today with 2 sets of these bad boys. And my arms are still so pumped it's kinda hard to just type this post. -
Try it out and let me know what you think. -
#buildmuscle #armday #biceps #bicepsworkout #musclebuilding #muscle #bodybuilding #thepump #pumpingiron #lifting #training #gymrat #fitnessaddict #fitnessfreak #fitness #fitfam #pumpday #pullday #fitover40 #workout #gym #fit #instafit #instafitness #nashville #musiccity #personaltraining #personaltrainer #trainwithjim
Just over here tryna get a big binch
Will you commit 30 days to you?
Ladies & gentlemen, stop reading click bait headlines of "studies" that may freak you out. You must put in a little effort and read the ENTIRE study.
So the recent "Low-carb diet linked to elevated mortality risk" hack *study*"
The study population was divided into 5 equal numbered groups.
The "low carb" group was 0-36% carbs
36% carbs is low carb? lol
Look at table 1. The so called “low carb group” - when compared to the high carb - has a significantly greater % of men and 50% more smokers or ex smokers.
A better headline for this study/article should be:
“Female non smokers observed to live longer than male smokers...plus we asked what they ate”
“Self reporting” studies have shown people misrepresent up to by 30-40% what they actually ate; its nonsense.
Start reading at the end: "However, there are limitations to the study"
The findings show observational associations rather than cause-and-effect and what people ate was based on self-reported data, which might not be accurate
And the authors acknowledge that since diets were measured only at the start of the trial and six years later, dietary patterns could have changed over the subsequent 19 years. (19 years *strict* low carb? lol yeah we all not that did not happen)
Prof Tom Sanders, professor emeritus of nutrition & dietetics at King's College London, also pointed out that the use of a food questionnaire in the study led to people **underestimating the calories and fat they had eaten**
"One explanation for the finding in this and the other US studies is that it may reflect the higher risk of death in the *overweight/obese*, who may fall into two popular diet camps - those favoring a high-meat/low-carbohydrate diet and those favoring a low-fat/high-carbohydrate diet," he added "
Also play close attention to the list of authors at the top of the study “Walter C Willett, MD” – vegetarian zealot and anti meat/low carb
Try exercises that strengthen the parts of your body that you never really think about...like grip strength!!!! Your grip can help you improve in all types of movements and help reduce your risk of injuries. Give this one a try on your shoulder day. 🙏🏻🔥
Pull day done. Exercises I usually progress on are deadlifts, barbell rows (reverse grip), pull-ups, single leg back extensions, dumbbell curls and dumbbell shrugs 💪🏼
So ladies.....like the look 😂😂😂 #Hen
💥 Client Spotlight:
😎 My bud Ariyan demonstrating a Quadruped Arm/Opposite Leg (AKA: "Bird-Dog") with Glenohumeral CARs (Controlled Articular Rotations).
🤙 I gotta say, this is one of my favorite exercises to test Core, Hip, and Shoulder Control/Stability.
✔️ In this video, I placed a Stick on Ariyan's Lower Back to ensure hip stability is in check. The stick will act as a feedback: if it tilts too much to one side, then the hips are rotating too much. Keep it in control! Slow & Steady!
✌️ Two reps per side is plenty tough. Video recorded in real time to showcase the speed during this exercise (or lack thereof).
#StickMobility #MovementMadeBetter #FRCms #FRC
Today’s post is brought to you by sunburns and torn calluses ☀️ thanks @k_franklin_a
for the shots!
- Fully equipped with:
- Sony a6500 and A7 series 4K cameras. - Multiple lenses, (G master 70 - 200 mm f2.8, Sigma 30/16 mm f1.4) - 4K Drone footage (DJI Mavic Pro) - Stabilizers
- Pro Audio & More.
Who’s ready to create content?
Your Style is a reflection of your attitude and personality.
++ Be a badass with a sweet 🍑 ... gym time ⚡️💥
Work hard, stay humble, dream big.
mega chuffed about the booty burn and full tummy I got this morning 🍑✨ #bootyflow
On my fitness journey I have had a hard time with getting discouraged with feeling like I’m not where I should be or that I could look better. I often forget that things like weight loss take time. I am learning to be okay with this process as I am looking forward to my results and journey to self love.
Panecillos integrales de espelta👩🍳 INGREDIENTES
290 g de agua
25 g de levadura fresca de panadería
500 g de harina integral de espelta
1 cucharadita colmada de sal
50 g de nueces troceadas