#hardgainer

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These hands are meant to squeeze the bar! 🦍🖤💪
TAG A LEGEND 👇🏼 you know who dominates leg day (tagging yourself is allowed😂)... I’ll start 👉🏻 @swole_vegan 💪🏻
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From @fitness_walkthrough 🙌🏻🙌🏻 . You may think you’re a #hardgainer but the truth is, it’s far more likely you’re simply a *behavioral* hardgainer.⠀ -⠀ I came up with this term after hearing @nunez3dmj discuss “behavioral ectomorphs,” which is essentially the same concept.⠀ -⠀ A *behavioral* hardgainer is someone who has a lot of potential for growth, but is held back by a poor diet and/or suboptimal training. This type of person could very well be a tweak or two away from an incredible physique (given they devote enough time and effort).⠀ -⠀ It’s a common misconception that starting off very small and weak means you’re a hardgainer and will have trouble building muscle. The truth is, your starting point tells you very little about how well you’ll respond to (proper) training. You never know what you’re capable of until you put in the hard work!⠀ - ⠀ To find out whether this is the case for you, make sure you have all the proper principles in place and give yourself plenty of time (years). If you need help getting started I’ve got a free training and nutrition manual and “done for you,” 20-week, periodized hypertrophy plan ready to go. It’s totally free.⠀ -⠀ Link in bio @fitness_walkthrough ⠀ .⠀ .⠀ .⠀ #fitnesswalkthrough #musclegrowth #gymlife #ectomorph #bulklife #swoleisthegoal #bulking #pumpday #bulkingup #bulkup #workoutadvice #weightgainjourney #leanbulking #musclescience #leanbulk #eatbigtogetbig #eatbig #eattogrow
🔥4 Exercises For A Strong 6 Pack🔥 - Follow @dancudes for the best diet and fitness tips on Instagram! - Despite what you have been told or been made to believe, abs are not just for show. These little dudes actually serve a purpose and they better be strong and solid. They function for stabilization, rotation, and flexion of the torso which all impact performance whether that be in the gym or just in daily life! Here are four exercises for a strong 6 pack! - 💪 Planks are easily one of my favourites because they can be done anywhere, anytime, and they fricken work. They are effective! There are plenty of progressions to make them harder so find one that challenges you. Tip: "pull" your elbow towards your toes (don't actually move them) and feel how much more your core is engaged! I always reference a video made by @finnbalor on YouTube about it! Search it up and check it out! 💪 Leg lifts are very challenging for a reason. They involve a lot of core strength, but also scapular strength and stability as you have to hang from a dead hang position and use your core to lift your legs against gravity. If you want to make them more challenging, extend your legs and make them straight and get your toes to touch the bar you're hanging from! 💪 L-sit progressions are not just for gymnasts which, by the way, have extremely strong cores! You can do progressions of this exercise to truly challenge your body and core to its limits! Point your toes, straighten your arms and feel the burn. 💪 Compound lifts, when done properly, are so effective for building a strong core. Think about it, one of the functions of your core is stabilization which is challenged when moving heavy objects (e.g. a barbell back squat)! Keep the core tight, brace it through the movement and you'll feel a difference in strength almost immediately! - Did I miss any? Let me know in the comments below! - As always, love yourself and strive to thrive! Chat soon, Dan
Do you get frustrated with the lack of development in your chest, biceps and shoulders? Or do you just feel like no matter how hard you work out your legs just won’t grow - Don’t worry you are not alone - Building muscle can be a painstakingly slow process, but you can learn and implement certain procedures to build a confident and well-developed physique - I have written an easy read article to help you move forward in your quest to build muscle… - So, if building a good physique and feeling confident with your top off is something you are interested in please click the link in bio… - a simple 3 minute read could save you months if not years of frustration - If you are already confident enough and have a good physique, nice work 👍🏼 - However... - I have another article coming out next week that delves deeper into muscle development that you may be interested in … stay tuned 👀 - Please leave comment or like this post if it helped you out - #personaltraining #durham #stanley #greencroft #fatloss #weightloss #musclegain #physique #transformation #bodyconfidence #bodyimage #strength #fitness #lifestyle #gymlife #localgym #womenwholift #menwholift #everyonelifts #liftgym #skinnyguys #hardgainer #muscledevelopment #jointheevolution
Always get asked what’s stm?, if you wanted to know you’d read the bio, but the page is basically me showing my “fitness journey” if you want to call it that and other people’s journey whom I train with. - - Obviously one of the main aims of the page is to show people exercises they can do in the gym to make all kinds of gains all kinds. Furthermore the page is aimed at “skinny people” hence the name stm Stm to the world 🌍
A Frame Cap sample, what do you all think?
It is never too late to reBRAND ourselves into the individuals we have always known we had the potential of becoming but were too afraid to #BuildingBetterBrands #BuildingBetterPeople
2 month's progress💪🏽 Started at 7.7% weighing 142 (lost the sheet) and now sitting at 153 somewhere between 9 and 10%. Muscle has gone up (Skeletal and dry lean mass) and hydration has increased👌🏾👍🏾... oh yeah and my bench, squat, and deadlift has gone up a total of 75 lbs and climbing. Spring '19 Goal: <160 at 11-12% with a >1200 total
SHOCKING ISN’T IT!! To think my skinny, anorexic ass would ever gain weight/muscle, I would have to be dreaming..... nevertheless, despite the struggle, I made that dream come true. #passionate #motivational #hardgainer #beforeandafter #fitness #gainpost #gains 💪
Attempting to attain a zen state... . . . And an even tan 🤣🤣🤣 . 📸 @kerryannkhoo . #zen not really #tanning perhaps #headstand #yoga being a typical #tourist #taipei #taiwan #asianboy with minimal Mandarin #dancer #joshgtriestodance forever #lean #muscle #ectomorph #hardgainer with #scoliosis walking too much goodbye #bulk
“Failing to Plan is Planning to Fail.” . Been gone a while, took a break from things since I got home from working out of town. . Was a bit of a set back however I’m glad I took a break, I now know just how badly I want to achieve my goals and better myself and others. . My current career path isn’t what I want from life, it can be good and is a great path for some. I want something different. . I want to have a positive impact on as many peoples lives as possible while doing what I love and giving it my all. . I’ve set new goals, adjusted priorities and am making changes to help accomplish more out of life. . No excuses . I am the controller of my own destiny and will decide my own fate. . #colynkolbfitness #creatingmydreamlife #gettinghealthy #gettingfit #liftingweights #workout #bulking #gainz #weighttraining #healthandfitness #homegym #gymlife #healthyfood #ectomorph #hardgainer #getmoving #exercise #progress #tracking #goalsetting #gettingstronger #stretching #flexibility #progresspic #healthylifestyle #instafit #instahealth #stayontrack #canadian #winnipeg
Three things: 1. Right trap finally starting to grow 😁2. Pump was siiiiick tonight 3. Wondering what these striations would look like with a tan? . . . . #gains #swole #backday #silverbackaction #🦍 #liftheavy #eatbig #food #diet #nutrition #fitness #fit #fitfam #fitnessmotivation #gym #gymtime #gymmotivation #hardgainer #skinny #grow #bodybuilding #powerlifting #trainsmart #eatforfuel #exercise
Knowing your body type is critical when it comes to burning fat and building muscle. - - - Eating a balanced diet is vital for good health and wellbeing. Food provides our bodies with the energy, protein, essential fats, vitamins and minerals to live, grow and function properly. We need a wide variety of different foods to provide the right amounts of nutrients for good health. . . . . . #nutrition #balanceddiet #bestfood #bestfoods #body #bodytype #endomorph #ectomorph #mesomorph #metabolism #hormones #loseweight #workout #intermittentfasting #bodytypediet #bodytypetraining #fitness #fit #lean #bodybuildingdiet #hardgainer #eattogrow #eat #eatmore #flxbody
Bulk to Cut Ratio for Hardgainers @flat_whites_free_weights Follow @wearefitnessfreak For more... • Building muscle takes longer than losing fat. • This is especially true for the classic skinny hardgainer. As such, it makes sense to spend much more time bulking than cutting. On average, 5 times more. • For a typical lifter a 4:1 ratio is good. For a hardgainer I prefer 5:1. So, every 5 weeks of bulking equates to 1 week of cutting. A 15 week bulk, therefore, yields a 3 week mini-cut. • This allows more time for muscle growth. The hardest part of the equation for us tall, skinny guys. • Then, when dieting you get in and get out ASAP. Most Hardgainers can get lean easily. Watch what you eat for a few weeks and you'll drop fat. You probably don't even need to do cardio (see being a hardgainer does have some benefits!). • If you are a skinny guy starting out you might be thinking that you'll never need to cut. Sorry to spoil your party, but there will eventually come a time when it will be a necessity if you've been eating the quantities of food needed to grow. • Sooner or later you'll get a little fluffy and your abs will disappear. At this point, you're not in such a good position to gain muscle. The chances are most of the added weight will be fat from here on. So, take a mini-cut. Lose fat. Improve your body's capacity to gain lean muscle and start over with another bulk. • Progress won't be in a straight line. You have to take be mature enough to accept this. Push for as long as you can and know when it's time to switch gears before pushing again. The process flows through these cycles, but the trend should always be upwards. • An experienced lifting friend or coach can help with decisions when it's time to make changes. If you need help planning this out then DM and I'll help you. • #naturalmuscle #naturalbodybuilding #hardgain #hardgains #hardgainer #hardgainers #hardgainercrew #hardgainrevolution #skinnyguy #skinnyguyproblems #gainweight #weightgain #howtogainweight #bulk #bulking bulkseason #cutting #cut #massgain
Knowing your body type is critical when it comes to burning fat and building muscle. If you want to know your body type, take my body type quiz. Link in bio. @stephencampolo - - Great post by @shapeup_pakistan - - Eating a balanced diet is vital for good health and wellbeing. Food provides our bodies with the energy, protein, essential fats, vitamins and minerals to live, grow and function properly. We need a wide variety of different foods to provide the right amounts of nutrients for good health. . . . . . #nutrition #balanceddiet #bestfood #bestfoods #body #bodytype #endomorph #ectomorph #mesomorph #metabolism #insulin #hormones #loseweight #workout #fasting #intermittentfasting #bodytypediet #bodytypetraining #fitness #fit #lean #bodybuildingdiet #hardgainer #eattogrow #eat #eatmore #flxbody
When your why is greater than excuses, you will let nothing stop you from reaching success #BTYNation
New day, new season, new goal! Are you putting on paper your Fall Goals? Here's mine right through Christmas : Gain 5lbs of lean body weight (ie muscles). I'm back to lifting weights after 4 months of calisthenics (which I fell in love with). I'll use a training system for hardgainers like me and the name is "High Frequency Low Intensity and Low Volume Training". Not very popular amongst people because it goes against two primary notion: Train with Intensity and Train with a lot of volume. It's the opposite, low volume and low intensity (which means less weight) but I train 5-6 days a week for the next 4 months. Each muscle 3x a week. Divided into Push Pull days. Here's my first Pull Day 3️⃣✖️1️⃣5️⃣ stiff Legged deadlift 3️⃣✖️1️⃣2️⃣ pullups 3️⃣✖️1️⃣5️⃣ bent over lateral raise 3️⃣✖️1️⃣5️⃣ barbell curls Note that I added 1-2 drop sets at the end of the last sets of each exercise. #training #hardgainer #muscles #leangains #fitness #fitmen #fitdad #mondaymotivation
Knowing your body type is critical when it comes to burning fat and building muscle. If you want to know your body type, take my body type quiz. Link in bio. @stephencampolo - - Great post by @starathletes_ - - Eating a balanced diet is vital for good health and wellbeing. Food provides our bodies with the energy, protein, essential fats, vitamins and minerals to live, grow and function properly. We need a wide variety of different foods to provide the right amounts of nutrients for good health. . . . . . #nutrition #balanceddiet #bestfood #bestfoods #body #bodytype #endomorph #ectomorph #mesomorph #metabolism #insulin #hormones #loseweight #workout #fasting #intermittentfasting #bodytypediet #bodytypetraining #fitness #fit #lean #bodybuildingdiet #hardgainer #eattogrow #eat #eatmore #flxbody
EAT TO GROW 💪🏻 - By: @jacked.on.plants - A number of the guys on my 30 day bulking challenge program (link in BIO) have been finding the nutrition side of things difficult. What do you eat? and how do you reach such a high Kcal target. I get it. Totally. - 😔COLD Truth is - working out is the fun part. - Nutrition in the time consuming and most difficult element but sadly it's also the absolute 🔑...You can work out 7 days a week and smash the shit out of the weights but unless you're in a surplus and eating the right foods you're not gonna be putting on any weight or decent muscle. 😫 - Some 🔥TIPS for the eating side of things: - 1️⃣️ Start the day early - if breakfast is at 6am for example rather than 8am, you're gonna have 2 more hours of potential eating and naturally get more food in 2️⃣️ Eat a big breaky - aim for at least 700kcals straight up - can hit this easy with some oats and high kcal fillers such as raisins, dates, nuts, flaxseeds etc 3️⃣️ Schedule your day - you should know exactly what time you're eating throughout the day. Write it down, stick to it until habits are formed. Otherwise it's just way too easy to miss meals, snacks etc and then it becomes impossible 4️⃣️ 💪JACK YOUR SNACKS: - an apple and an orange is not a gainer snack. Think high calorie dense foods - banana, nuts, avocado, seeds, dried fruits, banana, raisins, dates, banana - did I mention banana? 😂 5️⃣️ Get at least one GAINER SMOOTHIE in per day. Smoothies are easily the quickest and healthiest way to smash 1000 kcal's in 10 minutes. 6️⃣️ Don't wet the bed if you fall short of your daily target. It's what matters over weeks and months that will effect a change. As long as you’re on goal 80% of the time you're killing it - of course there will be days you’re just too busy and life takes over, a bad nutrition day is ok so long as it doesn't become habitual. - Hope that helps guys - any questions let me know. - Wishing you all a boss week! - Sambo x
It is SO hard to find good music to use on social media.. without running into copywriter issues, any ideas? ••••••••••••••••••••••••••••••••• #Physique #Fitness #Fit #Shredded #Lean #HardGainer #Fitspo #Gym #Inspiration #Motivation #Inspire #Motivate #Dream #Goals #Me #Model #ManBun #FeelGood #PositiveVibes #Tattoo #Ink #BeachBum #Hustle #Grind #StThomasProud #TeamGrimes #FlexPlexCanada #TeamParagon @FlexPlexCanada @TeamParagon @IllburyAndGoose
Hit legs and some glutes tonight!! Walking lunges High bar back squats Leg press Bulgarian split squats Hip Thrusters Hamstring curls Battle ropes 🔸🔸🔸 🔸🔸🔸🔸 🔸🔸🔸🔸🔸 #instagrambodybuilding #fitspiration #glutes #hardgainer #grind #ripped #swoldier #smile #eatclean #workhard #nopainnogain #healthyliving #gains #physique #fitlifestyle #fitlife #fitfam #fitspo #aesthetics #flex #battleropesworkout #squats
Love finishing arms off with this move. Great way to focus on the squeeze and blood delivery. - Arm workout from Friday: ✅Overhead Tricep Extensions ✅Preacher Curl Machine w/partner negatives ✅Tricep Pushdown ✅Cable Curl ✅BW skull crushers ✅Hammer Curls ✅Dip Machine (inside setting) ✅Reverse Curls - Try it out and let me know what you think! - - - - - - - - - #motivation #workout #fitness #gym #workoutmotivation #fitnessmotivation #gymmotivation #fitnesstips #coaching #fitnesscoaching #workouts #fit #fitspo #strength #muscle #musclebuilding #hardgainer #cardio #hypertrophy #weightloss #armday #onlinetrainer #health #wellness #morethanmuscle #personaltrainer #transform #hardgainertraining #🛡 #strong
❗️HOW TO BUST THROUGH A PLATEAU❗️ . I get it, I’ve been there. You’re actively trying to build up your bench press. You’ve been doing everything right, up until this point. You’ve been putting more weight on the bar, eating, sleeping, it’s been all good! . But you haven’t seen any progression in months, and you don’t know what to do. Well luckily for you, this guy has had to bust his way through a few plateaus 😎. . Here’s the thing 👉🏻 eventually your linear strength progression will come to a halt, and you’ll need to do something that your body isn’t familiar with in order to move past it. . Without further ado, I present to you my top 5 methods to break that damn plateau 👍🏻 . ✅METHOD 1: 👉🏻 EXERCISE ROTATION. Your body has gotten accustomed to doing the same thing over and over. It’s time to take a break from that movement and progressively overload a different one. Find movements that have a decent strength carryover to the one you’ve plateaued on. EXAMPLE: bench press➡️floor press . ✅METHOD 2: 👉🏻 CHANGE YOUR REP RANGE. As stated above, 3 sets of 10 will only get you so far. You should be training across all rep ranges for a maximum hypertrophy response. . ✅METHOD 3: 👉🏻 INCREASE FREQUENCY (not in the graphic but deserves a damn mention because it works gangbusters). I’ll go back to the bench press example because well, who doesn’t want a stronger bench press? If you’re benching once a week, or twice a week and you’ve stalled, add a third day and watch the magic happen😎 . ✅METHOD 4: 👉🏻 EAT MORE FOOD! This ones pretty self explanatory. At some point during your training you will have to do this to keep making gains. It could be what’s holding you back. . ✅METHOD 5: 👉🏻 SLEEP. This ones equally, if not more important than the above methods. It can be overlooked quite a bit. Make sure you’re getting enough rest. . PHEW That was a lot of typing. Lemme know how much you bench in the comments👇🏻
Pancakes for dinner? 👍 Yep . Hey everyone, if your looking to get some extra calories you can make some protein pancakes. What’s good about the pancakes is calorie variability.You can make multiple variations of pancakes . . Protein: For more protein you can mix in some nuts or peanut butter . . Fruits: You can add fruit on top for some healthy additives. For today’s recipe, I added strawberry toppings . . Calories: For extra calories add honey. It taste great and adds a good amount of calories per serving. @FitnesssWealth
Need an exercise for stronger shoulders⁉️ * Follow 👣 @hardgainer.academy for DAILY muscle growth tips for men * 👥TAG-SAVE-SHARE with someone this will help * 🕵️Did you know the standing military press is one of the best exercises for strengthening your shoulders? The standing military press (overhead press) also targets the triceps, back, upper chest, abs, and legs! Stop wasting time in the gym doing isolation movements and utilize all the benefits this exercise has to offer! See instructions below⬇️ * 1️⃣Place the barbell chest high on a squat rack. Once you have selected the weights, grab the barbell using a pronated (palms facing forward) grip. Grip the bar wider than shoulder width apart from each other✅ * 2️⃣Slightly bend the knees and place the barbell on your collar bone. Lift the barbell up keeping it lying on your chest. Take a step back and position your feet shoulder width apart from each other✅ * 3️⃣Once you pick up the barbell with the correct grip length, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position✅ * 4️⃣Lower the bar down to the collarbone slowly as you inhale✅ * 5️⃣Lift the bar back up to the starting position as you exhale✅ * 6️⃣Repeat for the recommended amount of repetitions✅ * 🔥Pro Tip🔥 Keep your core tight and elbows tucked in. Excessive elbow flare will stress the shoulder joint☑️
REPOST from @grey_jedi_187 Let's be real 9/10 of us started started hitting the gym back when Bodybuilding.com was still handing out FREE programs. We ran up in the gym with a workout program that didn't include  the trainer/ Bodybuilder/ athele, etc. Injury prevention and maintenance. Whelp hope this serves as notice, if you're gonna lift HEAVY SH🤬 preparation & recovery take place outside the gym too. #IronMonks #MotivationalMonday #PhysicalTherapy #Mobility #LegDay #Legs #Quads #Hams #Calves #Glutes #Liftheavy #SuperSets #Squats #NoPainNoGain #Sweating #Recovery #Stretching #Foamrolling #Ectomorph #Weightlifting #Strengthtraining #StrengthProgram #5x5 #Bodybuilding #Hardgainer #Blackfitness #Savannah #Georgia
You may think you’re a #hardgainer but the truth is, it’s far more likely you’re simply a *behavioral* hardgainer.⠀ -⠀ I came up with this term after hearing @nunez3dmj discuss “behavioral ectomorphs,” which is essentially the same concept.⠀ -⠀ A *behavioral* hardgainer is someone who has a lot of potential for growth, but is held back by a poor diet and/or suboptimal training. This type of person could very well be a tweak or two away from an incredible physique (given they devote enough time and effort).⠀ -⠀ It’s a common misconception that starting off very small and weak means you’re a hardgainer and will have trouble building muscle. The truth is, your starting point tells you very little about how well you’ll respond to (proper) training. You never know what you’re capable of until you put in the hard work!⠀ - ⠀ To find out whether this is the case for you, make sure you have all the proper principles in place and give yourself plenty of time (years). If you need help getting started I’ve got a free training and nutrition manual and “done for you,” 20-week, periodized hypertrophy plan ready to go. It’s totally free.⠀ -⠀ Link in bio @fitness_walkthrough ⠀ .⠀ .⠀ .⠀ #fitnesswalkthrough #musclegrowth #gymlife #ectomorph #bulklife #swoleisthegoal #bulking #pumpday #bulkingup #bulkup #workoutadvice #weightgainjourney #leanbulking #musclescience #leanbulk #eatbigtogetbig #eatbig #eattogrow
HIP REHAB 😒 not what I want to be doing but #PhysicalTherapy  worked once before and it will again! 😏Helps big time that my PT lifts as well so he understands what I'm working through. 🤷🏾‍♂️ If I had a proper coach/trainer in the first place I may not have need this but let's be real 9/10 of us started started hitting the gym back when Bodybuilding.com was still handing out FREE programs. We ran up in the gym with a workout program that didn't include  the trainer/ Bodybuilder/ athele, etc. Injury prevention and maintenance. Whelp hope this serves as notice, if you're gonna lift HEAVY SH🤬 preparation & recovery take place outside the gym too. @iron_monks #MotivationalMonday #Mobility #LegDay #Legs #Quads #Hams #Calves #Glutes #Liftheavy #SuperSets #Squats #NoPainNoGain #Sweating #Recovery #Stretching #Foamrolling #Ectomorph #Weightlifting #Strengthtraining #StrengthProgram #5x5 #Bodybuilding #Hardgainer #Blackfitness #Savannah #Georgia
Working on the ab portion of my resistance band only program! I definitely felt the burn on these 🔥
🚨Gainz alert🚨 The goal was to put on lean body mass. Austin gained a total of 9 lbs within 6 weeks and greatly improved his strength all while dropping body fat! #hardgainer #musclehypertrophy #chinohills #eastvale #diamondbar
Una vez más con mis amigas barras, se terminó la semana de comidas trampa, enfocarse y volver es la tarea que sigue, buena tarde amig@s 🤘😎🤘 . . . . . . . . . . . . . . . . . #modelboy #modelo #chileanmodel #modelochileno #instachile #chile #barbrothers #streetworkout #calistenia #calistenichs #calisteniachile #barzass #barzassteam #naturalbody #cuerponatural #fitbody #fitchile #fitnessbody #fitnesschile #aesthetic #hardgainer #yoga #yogachile #rockerbody #rocknroll #rock #chilerock #rockstyle
Quarta semana do protocolo de especialização do peitoral. Ainda está longe de onde eu queria que estivesse, mas já dá pra ver alguma melhora. --- 4th week of chest specialization. It's still far away from what I expect it to be, but it's possible to see some improvement. #pecs #chest #pump #workout #chestday #bodybuilding #amateurbodybuilding #muscle #train #monday #instagood #physique #posing #aesthetic #gym #focus #hardgainer
4 MUSCLE GAIN MISTAKES ⠀ 1️⃣If you’re not gaining weight or size, you’re not eating enough. Period. You may think you’re eating a ton, but you need to track to know for sure. You need to eat enough every single day for weeks and months on end, not just one meal or one day. Find a way to hold yourself accountable or hire a coach to do it for you. ⠀ 2️⃣Protein builds muscle. If you don’t eat enough, you won’t build it. Sandwich your workouts with large amounts (30g+) of protein. Aim for a minimum of 0.8g per pound of bodyweight. (180 lb x 0.8g = 144g per day) ⠀ 3️⃣Doing cardio while bulking is not a bad idea, as long as you don’t overdo it. You’re eating more calories to gain more muscle, so it doesn’t make sense to add tons of cardio (which burns calories) to try and stay lean. Just avoid “dirty bulking” and keep the cardio to walking a couple times per week. ⠀ 4️⃣Finally, just as important as getting in enough calories (if not more), you have to train hard and smart. A minimum of hitting each body part twice per week to maximize progress. This doesn’t mean 20 sets/muscle group each time, but doing a typical bodybuilding split where you hit everything once per week just won’t cut it for most people. Training hard is necessary, but more is not better. This is where I HIGHLY recommend hiring a coach. ⠀ Gaining muscle takes a ton of time, so make sure you aren’t cutting every month or two either. Focus on these 4 points, be patient, and you’ll be good to go.
BEST TIME OF DAY. GET TO THE GYM!! Feel better. Love your life. Never look back. From 135lbs soaking wet in the military to 200lbs, back to 160, I've tried it all. Diet is key. Have trouble gaining weight? Dm me! #happy #gym #gymlove #lovegym #personaltraining #thefatwontworkitselfoff #customworkoutplans #inked #tattoo #tat #tatz #loveyourself #onebodyonelife #unlessyouahoe #hardgainer #food #dontstopeating
long way to go but some size is coming back pretty quick 💪🏻🤞 . . #gymlife #hardgainer #muscle #gainz #gaintrain #grow #weightlifting #bodybuilding #todaysplayground #fitspo
Wer kennt es nicht dieses strahlen in den Augen und ein Lächeln das man nie vergisst 😆😃 nach einem tollen Tag und und Freunden die hinter einem stehen egal was kommt passiert und vorgefallen ist ! Stehen sie immer hinter mir ! Fördern mich und unterstützen mich. Danke an alle und ganz besonders an @luisabhke ❤️@martynawtf @afonso90 @freddy_farin @barbaraa9967 @kudzibudzi @isa_rmdn @daweini13 @van_essa.lo #fitfam #fitspo #thesweatlife #heretocreate #seeababes #motivation #trainhard #noexcuses #youcandoit #getstrong #gymmotivation #nopainnogain #whyirun #trainingday # #fitspiration #StopExercising #StartTraining #laufen #laufenmachtglücklich #laufliebe #mcfitberlinertor #fitonehamburg #fitonehamburgharburg #mcfitberlinertor #getfit #strong #mensphysique #hardgainer #massephase #thedarkside #breadandbutter
🔥🔥BENEFITS OF DEADLIFTING - By @gymofhardgains 🔥🔥 . 1. INCREASES MUSCLE STRENGTH 💪🏻 . By working out almost EVERY muscle in your body !! . 2. SKYROCKETS TESTOSTERONE 👊🏻💥 . Now don’t worry, these aren’t the hormones that will make you more emotional! Instead, by doing at least 8 to 10 repetitions of Deadlifts with significant weight, you can increase the amount of testosterone and growth hormone produced by your body. . Testosterone increases muscle growth and improves muscle repair while growth hormone, which is produced by your pituitary gland, promotes tissue healing, bone strength, muscle growth and fat loss. . 3. A COMPLETE BODY WORKOUT 🏋🏼‍♀️ . The Deadlift works more muscles than any other exercise, including the squat. The lift engages all of the major muscle groups, according to exercise physiologist Kevin Farley!! If you need to do one exercise, this is the one to do! The Deadlift works your lower and upper body, including your back muscles! . 4. INCREASES CORE STRENGTH 🧘🏻‍♀️ . Heavy engagement is required from the core muscles when the deadlift is performed correctly. Watch for that 6 pack to appear!! . 5. INCREASES FAT BURNING 🔥🔥 . Alwyn Cosgrove, a personal trainer and fitness author, recently wrote about a study where: “Overweight subjects were assigned to three groups: diet-only, diet plus aerobics, diet plus aerobics plus weights. The diet group lost 14.6 pounds of fat in 12 weeks. The aerobic group lost only one more pound (15.6 pounds) than the diet group (training was three times a week starting at 30 minutes and progressing to 50 minutes over the 12 weeks). . The weight training group lost 21.1 pounds of fat (44% and 35% more than diet and aerobic only groups respectively). Basically, the addition of aerobic training didn’t result in any real world significant fat loss over dieting alone.” . Lifting weights and resistance training will burn more fat than just dieting or dieting with cardio exercise alone. . Info sourced from https://www.lifehack.org/articles/lifestyle/benefits-deadlifts-you-probably-never-knew.html
😁 My homemade gainer shake recipe 😁⁣⁣ ⁣⁣ - Hope you guys like it ! ⁣⁣ ⁣⁣ ⁣⁣ Ingredients !!! 😃⁣⁣ ⁣⁣ 1. Whey Protein Powder 2 scoops 2. Peanut Butter 2 tbsp ⁣⁣ 3. Milk 500 ml ⁣⁣ 4. 2 Bananas⁣⁣ 5. Oatmeal 100 g ⁣⁣ ⁣⁣ Macros : ⁣⁣ - Protein : 85 g ⁣⁣ - Carbs : 145 g ⁣⁣ - Fat : 40 g ⁣⁣ - Total Calories : 1300 cal ⁣⁣ ⁣⁣ ⁣⁣ - That's all you need to make a Mass Gainer Shake at home , you don't need to waist your money on buying Mass Gainers they work but they will only make you fat and they have a lot of sugar in them (I think it's much better to make your own gainer shake , you will know the exact ingridience you put in the shake) 😁⁣⁣ ⁣⁣ ⁣⁣ - If you are struggling to gain waight this is for you ( for all hardgainers out there ) 😁😁😁⁣⁣ - Start drinking your calories if you have trouble gaining weight...⁣⁣ - You should drink one gainer shake first thing in the morning , and one before bed , for best results 😁😁⁣⁣ ⁣⁣ ⁣⁣ Let's bulk together , who's with me 😁⁣⁣ ⁣⁣ ⁣⁣ Tag someone how needs to drink this !!! ⁣⁣
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In the gym you can meet with nice people, traning together and share experiences. And improve your bad eanglish ( like I do) haha #gym #gymmotivation #sportlife #teremki #man #power #bodybuilding #man 's #manbodyfit #manbodyart #fitness #mansfitness #healthylifestyle #hardgainer #ectomorph #naturalbodybuilder #naturalbodybuilding #sport #sportukraine #gymkiev
🔥Lower body home workout by @davidclearyveganpt 🔥 . 🤾‍♂️Simple no weights home workout that hits your legs and take little time. . 🤸‍♀️You can rest 60s between sets and perform A2 directly after A1 and B2 after B1 before resting. . 🚴‍♂️A light warm up of some running, skipping, cycling will do. You can also add this onto the end of your gym workout for an extra burn!
‘Hey mark, why are you showing this photo of you from high school?’🤔 - First, I was 23. This was actually taken after my first degree!😜 - I was working out 6 times a week, eating what I thought was enough food, protein shakes etc... - Not quite seeing the results😐 - And it wasn’t because I wasn’t trying. I was probably working harder than I do now to put on weight! - The truth was I didn’t know what I was doing. I wasn’t following a plan, didn’t track what I was eating, and had no system to hold me accountable. - I first needed to accept I had more to learn, and that was the beginning of starting to see real results!😏 - Let me know if you have any questions! . . . . . #trainingstory#femalestrong #womenwholift #strongfit #fitnessfun #strongwomen #millenial #strengthtraining #womenstrong #transformation #confidence #lackofconfidence #trainingtools #hypertrophy #empoweringwomen #onlinecoaching #onlinecoach #increasemuscle #trainformass #strongishealthy #rd2be #eatmore #newyork #novascotia #hardgainer #weightgain #poorappetite #appetite #ectomorph
Time to get these numbers ⬆️ - I started a new program today. It starts with a 2 month strength block and the first 3 weeks are full body workouts doing the same lifts every time. - It sounds boring but I’m actually pretty excited to get that much practice in. Doing overhead presses, rows, bench press, deadlifts, and squats 3 times a week should really help improve my numbers. - My OHP has always been pretty weak. Week 1 day 1 I got 95lbs for 3 sets of 5 (video is my last set). We’ll see where I’m in a few weeks 🤪 - - - #hardgainer #ectomorph #bodybuilding #powerlifting #strengthtraining #fullbodyworkout #fitness #fitfam #workout
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