#squat photos & videos

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필라테스 하고싶은 곳
#leemieun_pilates 🌿

필라테스 하고싶은 곳
#leemieun_pilates 🌿

END OF FINANCIAL YEAR SPECIALS.

Limited to 5 spots, ASP is looking for 5 people who wish to transform their physique over the next 12 weeks. 👉🏻 12 weeks to achieve amazing results.
👉🏻 Lose fat, gain muscle, improve your mobility and strength.
👉🏻 Become another success story.
👉🏻 Get ready before summer will be very close by the time the 12 weeks are finished.

The time is now.
Watch the video to see everything that encompasses this type of training.
Check out our link in Bio to claim your spot.
𝙁𝙊𝙍 𝙈𝙊𝙍𝙀 𝙄𝙉𝙁𝙊𝙍𝙈𝘼𝙏𝙄𝙊𝙉, 𝘿𝙈 𝙐𝙎 𝙊𝙍 𝙀𝙈𝘼𝙄𝙇 𝙐𝙎 𝘼𝙏 𝙞𝙣𝙛𝙤@𝙩𝙧𝙖𝙞𝙣𝙖𝙨𝙥.𝙘𝙤𝙢.𝙖𝙪

END OF FINANCIAL YEAR SPECIALS.

Limited to 5 spots, ASP is looking for 5 people who wish to transform their physique over the next 12 weeks. 👉🏻 12 weeks to achieve amazing results.
👉🏻 Lose fat, gain muscle, improve your mobility and strength.
👉🏻 Become another success story.
👉🏻 Get ready before summer will be very close by the time the 12 weeks are finished.

The time is now.
Watch the video to see everything that encompasses this type of training.
Check out our link in Bio to claim your spot.
𝙁𝙊𝙍 𝙈𝙊𝙍𝙀 𝙄𝙉𝙁𝙊𝙍𝙈𝘼𝙏𝙄𝙊𝙉, 𝘿𝙈 𝙐𝙎 𝙊𝙍 𝙀𝙈𝘼𝙄𝙇 𝙐𝙎 𝘼𝙏 𝙞𝙣𝙛𝙤@𝙩𝙧𝙖𝙞𝙣𝙖𝙨𝙥.𝙘𝙤𝙢.𝙖𝙪

Stock but she still cute

Stock but she still cute

ET FORSLAG: 3 Øvelser for en sterkere benkpress.

Del gjerne videoen & spre kunnskapen😊 #bjorlyk #knebøy #benkpress #markløft #liftingtip #lifting #gym #squat #benchpress #deadlift #technique #strong #coaching #advice #liftingtip #training #powerlifting #trening #norway

ET FORSLAG: 3 Øvelser for en sterkere benkpress.

Del gjerne videoen & spre kunnskapen😊 #bjorlyk #knebøy #benkpress #markløft #liftingtip #lifting #gym #squat #benchpress #deadlift #technique #strong #coaching #advice #liftingtip #training #powerlifting #trening #norway

6.20 점심 서울깍두기 먹고 해장 완료👊👊

6.20 점심 서울깍두기 먹고 해장 완료👊👊

535/505x2x3. (deficits “2-3”) that it mayne nothing special to see here scroll along without showing me any love just like these turbo thots

535/505x2x3. (deficits “2-3”) that it mayne nothing special to see here scroll along without showing me any love just like these turbo thots

Massive shoutout to @coachnathanbrain for not only being my kickarse coach but for being on his own shred journey. As you can see from the photo- he’s doing awesome 👌🏻 I’m super proud of him because it can’t be easy to coach your clients & focus on your own journey so well done 👍🏻 I couldn’t of asked for a better coach in my corner 👏🏻

Massive shoutout to @coachnathanbrain for not only being my kickarse coach but for being on his own shred journey. As you can see from the photo- he’s doing awesome 👌🏻 I’m super proud of him because it can’t be easy to coach your clients & focus on your own journey so well done 👍🏻 I couldn’t of asked for a better coach in my corner 👏🏻

#jimyez
@_jimmydhillon
The Glute Ham Developer (GHD) is one of the most misunderstood pieces of equipment that’s used in CrossFit.  That’s unfortunate. Because this weird underused piece of equipment can ratchet your PR to a new level.
The most important benefit to the GHD is body awareness (learning to control movements). With this equipment, you start training under no load to the musculature. Using the GHD helps teach the body to adapt to whatever movement it needs to make in sports and even everyday living. It achieves this by improving your vertical jump.
#rogue #crossfit #xmen #fitness #gym #marvel #dnd #weightlifting #art #powerlifting #dungeonsanddragons #cosplay #wolverine #cyclops #crossfitgames #gambit #nissan #roguefitness #motivation #deadlift #gta #snatch #squat  #psylocke #workout #beast #cosplayer #bhfyp

#jimyez
@_jimmydhillon
The Glute Ham Developer (GHD) is one of the most misunderstood pieces of equipment that’s used in CrossFit. That’s unfortunate. Because this weird underused piece of equipment can ratchet your PR to a new level.
The most important benefit to the GHD is body awareness (learning to control movements). With this equipment, you start training under no load to the musculature. Using the GHD helps teach the body to adapt to whatever movement it needs to make in sports and even everyday living. It achieves this by improving your vertical jump.
#rogue #crossfit #xmen #fitness #gym #marvel #dnd #weightlifting #art #powerlifting #dungeonsanddragons #cosplay #wolverine #cyclops #crossfitgames #gambit #nissan #roguefitness #motivation #deadlift #gta #snatch #squat #psylocke #workout #beast #cosplayer #bhfyp

Nomatter what the situation always  choose you 
GOOD MORNING!
MY MAMA TELLS ME AM PRETTY, I KNOW AM SMART TOO☺#instafit #motivation #fit #socialsteeze #fitness #gymlife #pushpullgrind #grindout #flex #instafitness #gym #trainhard #eatclean #grow #focus #dedication #strength #ripped #swole #fitnessgear #muscle #shredded #squat #cardio #sweat #grind #lifestyle
📲Shop new arrivals at🛍🔘GymShred.shop➖for the latest styles in women's fitness apparel, body shapewear & accessories📢
💕Don't forget to follow @gym_shred_ for more discounts & specials.🏷
👉IG
🔘gym_shred_
👉Online Store
🔘www.gymshred.shop
@gym_shred_ • • •
•
•
•
@gym_shred_  #perderpesoconlucy #motivation #fit #gymmotivation #exercise #fitness #gymlife #pushpullgrind #grindout #flex #instagood #gym #trainhard #eatclean #grow #focus #dedication #strength #ripped #coach #fitnessgear #muscle #aesthetic #squat #cardio #sweat #grind #lifestyle #workout #gym_shred_

📲Shop new arrivals at🛍🔘GymShred.shop➖for the latest styles in women's fitness apparel, body shapewear & accessories📢
💕Don't forget to follow @gym_shred_ for more discounts & specials.🏷
👉IG
🔘gym_shred_
👉Online Store
🔘www.gymshred.shop
@gym_shred_ • • •



@gym_shred_ #perderpesoconlucy #motivation #fit #gymmotivation #exercise #fitness #gymlife #pushpullgrind #grindout #flex #instagood #gym #trainhard #eatclean #grow #focus #dedication #strength #ripped #coach #fitnessgear #muscle #aesthetic #squat #cardio #sweat #grind #lifestyle #workout #gym_shred_

Ik ben bezig met het ontwikkelen van een nieuw programma. Deze is gericht op vrouwen die een krachtiger lijf willen hebben en zo ook een krachtige mindset. Dus je wordt allround sterker, zowel fysiek als mentaal. De eerste opzet is er. Hiervoor zoek ik 2 vrouwen die dit programma willen testen tegen een gereduceerd tarief. Hiervoor dien je dan minimaal 1x per week naar mijn trainingslocatie in Amstelveen te komen. En dan train je zelf nog een 2e en eventueel 3e keer per week. Het hele programma is een half jaar, maar om het te testen beginnen we met 3 maanden. En aan het einde van deze 3 maanden ben jij zowel fysiek als mentaal sterker en zie jij de eerste resultaten van het shapen van je lichaam. Stuur mij een bericht als je hier interesse in hebt.⠀
#aalsmeer #uithoorn #amstelveen #personaltraining #goedemorgen #personaltrainer #krachttraining #sterklijf #personaltrainer #krachttrainingvoorvrouwen #fitgirlsnl #fitdutchies #personaltrainer #fitover40 #afvallenzonderdieet #nooitmeeropdieet #bootcamp #trainenmetgewichten #sterklijfsterkhoofd #squat #ondernemen

Ik ben bezig met het ontwikkelen van een nieuw programma. Deze is gericht op vrouwen die een krachtiger lijf willen hebben en zo ook een krachtige mindset. Dus je wordt allround sterker, zowel fysiek als mentaal. De eerste opzet is er. Hiervoor zoek ik 2 vrouwen die dit programma willen testen tegen een gereduceerd tarief. Hiervoor dien je dan minimaal 1x per week naar mijn trainingslocatie in Amstelveen te komen. En dan train je zelf nog een 2e en eventueel 3e keer per week. Het hele programma is een half jaar, maar om het te testen beginnen we met 3 maanden. En aan het einde van deze 3 maanden ben jij zowel fysiek als mentaal sterker en zie jij de eerste resultaten van het shapen van je lichaam. Stuur mij een bericht als je hier interesse in hebt.⠀
#aalsmeer #uithoorn #amstelveen #personaltraining #goedemorgen #personaltrainer #krachttraining #sterklijf #personaltrainer #krachttrainingvoorvrouwen #fitgirlsnl #fitdutchies #personaltrainer #fitover40 #afvallenzonderdieet #nooitmeeropdieet #bootcamp #trainenmetgewichten #sterklijfsterkhoofd #squat #ondernemen

Final workout done feat. some sloppy reps

2x3 at 185/140/227.5 (408/308/502) "wHy diD yOu HaVE sTRaPs oN YoUR hANdS"

#squat #bench #deadlift #total #powerlifting #roadtonationals #rawplcanada #kiloklub

Final workout done feat. some sloppy reps

2x3 at 185/140/227.5 (408/308/502) "wHy diD yOu HaVE sTRaPs oN YoUR hANdS"

#squat #bench #deadlift #total #powerlifting #roadtonationals #rawplcanada #kiloklub

First time going above 80 kg front squats in monthssss... 😪 •

This is 140 kg for a single, then a few reps on back squats too. 😏 •

Front squats are very underrated and are great for quad and core development. Where the weights are loaded on the front of the body, it works the muscles at the front more (quads and abs). Where a back squat is loaded on the back, it works the muscles at the back (hamstrings, glutes and lower back). 🙌🏻 •

What’s your favourite squat? 👇🏻 •

Hit the link in the bio for free exercise guides, workout plans and much more!

First time going above 80 kg front squats in monthssss... 😪 •

This is 140 kg for a single, then a few reps on back squats too. 😏 •

Front squats are very underrated and are great for quad and core development. Where the weights are loaded on the front of the body, it works the muscles at the front more (quads and abs). Where a back squat is loaded on the back, it works the muscles at the back (hamstrings, glutes and lower back). 🙌🏻 •

What’s your favourite squat? 👇🏻 •

Hit the link in the bio for free exercise guides, workout plans and much more!

I honestly think lifting with a deadlift bar is hard 😂
Deadlift: 517x1, back off 464x3
Bench: 330x1, back odd 310x2

Shoutout to @mattymcclout and @benewfitness for making another trip out to Warcat 😘

I honestly think lifting with a deadlift bar is hard 😂
Deadlift: 517x1, back off 464x3
Bench: 330x1, back odd 310x2

Shoutout to @mattymcclout and @benewfitness for making another trip out to Warcat 😘

You guys I legit can’t deal with how good 140 felt over the weekend, sah schpeedy 🤗 maybe next time this can be a warm up yes 🤔

You guys I legit can’t deal with how good 140 felt over the weekend, sah schpeedy 🤗 maybe next time this can be a warm up yes 🤔

Getting back to my normal gym routine and it feels SOOOO GOOD! 🏋🏼‍♀️💪🏼😉 #routine #gains #always  #gymtime #fitnessaddict #fitgirl #fitnessjourney #goodvibes #metime #ootd #lifting #weights #squat #muscles #toneitup #livingmybestlife

Getting back to my normal gym routine and it feels SOOOO GOOD! 🏋🏼‍♀️💪🏼😉 #routine #gains #always #gymtime #fitnessaddict #fitgirl #fitnessjourney #goodvibes #metime #ootd #lifting #weights #squat #muscles #toneitup #livingmybestlife

If the bar ain’t bending, you’re just pretending!!
•
•
195kg for 1 - No belt, no wraps, no squat shoes, no spotter, no neck, nothing!
Forgot to take my top off though, so not sure if it counts ... but the bar was definitely bending!
•
•
#LegDay #Legs #Squats #Glutes #Heavy #Weight #PowerLifting #Strongman #Bodybuilding #Progressive #Overload #Stronger #Bigger #RoadToRecovery #Rehab #Injury #Comeback #Progress

If the bar ain’t bending, you’re just pretending!!


195kg for 1 - No belt, no wraps, no squat shoes, no spotter, no neck, nothing!
Forgot to take my top off though, so not sure if it counts ... but the bar was definitely bending!


#LegDay #Legs #Squats #Glutes #Heavy #Weight #PowerLifting #Strongman #Bodybuilding #Progressive #Overload #Stronger #Bigger #RoadToRecovery #Rehab #Injury #Comeback #Progress

こんにちは!
この前の6月20日で
尼崎下坂部店は1年を迎えました!
それにあたって、インスピレーションウォールも新しくしました💙
.
是非記念撮影にどうぞ📷

これからも尼崎下坂部店をよろしくおねがいします🙌🏾
.
#エニタイムフィットネス #anytimefitness 
#エニフィットネス尼崎下坂部  #エニタイム  #フィットネス  #尼崎下坂部店  #尼崎 #amagasaki #fitness #sports #ジム #gym  #diet  #ワークアウト #workout  #bodymake  #ボディメイク #筋トレ #トレーニング #training #body #fitnessmotivation #sports  #fitgirl #fitboy #squat #run  #muscle

こんにちは!
この前の6月20日で
尼崎下坂部店は1年を迎えました!
それにあたって、インスピレーションウォールも新しくしました💙
.
是非記念撮影にどうぞ📷

これからも尼崎下坂部店をよろしくおねがいします🙌🏾
.
#エニタイムフィットネス #anytimefitness
#エニフィットネス尼崎下坂部 #エニタイム #フィットネス #尼崎下坂部店 #尼崎 #amagasaki #fitness #sports #ジム #gym #diet #ワークアウト #workout #bodymake #ボディメイク #筋トレ #トレーニング #training #body #fitnessmotivation #sports #fitgirl #fitboy #squat #run #muscle

Officially certified! This is something I've been wanting to do for a long ass time, and I finally got the balls to do it. I've always loved helping people hit their goals in the gym, and I always got stoked watching people hit a new PR. I wanna help you hit a new one every week! Contact myself or Dave at @belmontgym and get started today! .
.
.
#westsidebarbell #conjugatetraining #belmontpower #dayton #937 #ohiostrength #Ohio #redcon1 #rc1operator #tieroperator #squat #bench #deadlift #powerlifting #motivation #followtrain #followus #branding #training #programming #coaching #sports #power #barbell #strength #fatandjacked

Officially certified! This is something I've been wanting to do for a long ass time, and I finally got the balls to do it. I've always loved helping people hit their goals in the gym, and I always got stoked watching people hit a new PR. I wanna help you hit a new one every week! Contact myself or Dave at @belmontgym and get started today! .
.
.
#westsidebarbell #conjugatetraining #belmontpower #dayton #937 #ohiostrength #Ohio #redcon1 #rc1operator #tieroperator #squat #bench #deadlift #powerlifting #motivation #followtrain #followus #branding #training #programming #coaching #sports #power #barbell #strength #fatandjacked

Just some videos of myself and the team making some nasty as fuck 🍑🍑🍑 gains.
- Elliot hitting 185kg 4x5
- @chlochlo_d with some Banded Laying Leg Curls / Hip Thrust Step-Ups
- @davewaugh_ being super cute hitting 225kg doubles
- Myself hitting Safety Bar Squats / Safety Bar Goodmornings
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Wanting to drop body fat, build muscle and increase strength in Brisbane? Receive expert guidance via 1:1 coaching, group coaching or online coaching / nutrition guidance. We cater for beginners, intermediates and advanced athletes. PM to organise a chat with Waz.
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

Just some videos of myself and the team making some nasty as fuck 🍑🍑🍑 gains.
- Elliot hitting 185kg 4x5
- @chlochlo_d with some Banded Laying Leg Curls / Hip Thrust Step-Ups
- @davewaugh_ being super cute hitting 225kg doubles
- Myself hitting Safety Bar Squats / Safety Bar Goodmornings
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Wanting to drop body fat, build muscle and increase strength in Brisbane? Receive expert guidance via 1:1 coaching, group coaching or online coaching / nutrition guidance. We cater for beginners, intermediates and advanced athletes. PM to organise a chat with Waz.
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

🔥SUMO VS CONVENTIONAL🔥
-
If sumo or conventional deadlifts is the best option for you, depends on your individual hip structure and anatomy, as well as what muscles you want to target the most
-
Whether you’re stronger in straight hip flexion (conventional), or hip flexion with hip abduction (sumo), will largely depend on your individual hip structure. We all have differently shaped pelvises. Some people have hip sockets that are shallower or deeper than others. The angle between the femoral neck and the femoral shaft (angle of inclination) can also vary greatly between individuals (swipe right to see picture)
-
When it comes down to which muscles sumo and conventional targets, there is some slight differences. A study comparing EMG data from the sumo and conventional deadlift, found that sumo deadlifts had a significant higher activity of the quads (vastus lateralis and medialis) than conventional deadlifts [1]. This same study found that sumo and conventional deadlifts are both equally as hard for the hamstrings and glutes
-
An analysis by Cholewicki and colleagues found that the conventional deadlift had a 10% higher joint moment of force in the lumbar spine, when compared to the sumo [2]. This indicates that the conventional deadlift is harder on your spinal erectors, which also makes sense because of the further forward inclined angle of the torso, at the start of the lift
-
Key takeaways:
- Which is best depends on your individual hip structure
- Sumo works the quads more, while conventional works the spinal erectors more
- Both are equally as hard for the glutes and hamstrings
- Try both of them for some time, and chose the one where you feel the strongest and most comfortable
-
COMMENT below which one YOU prefer!👇 -
TAG a friend and share the wealth!
-
📚
1.
Escamilla, R. F., Francisco, A. C., Kayes, A. V., & Speer, K. P. (2002). An electromyographic analysis of sumo and conventional style deadlifts. Med and sci in sports and exercise, 34(4), 682-688
2.
Cholewicki, J., McGill, S. M., & Norman, R. W. (1991). Lumbar spine loads during the lifting of extremely heavy weights.
.
#fitnessphysio

🔥SUMO VS CONVENTIONAL🔥
-
If sumo or conventional deadlifts is the best option for you, depends on your individual hip structure and anatomy, as well as what muscles you want to target the most
-
Whether you’re stronger in straight hip flexion (conventional), or hip flexion with hip abduction (sumo), will largely depend on your individual hip structure. We all have differently shaped pelvises. Some people have hip sockets that are shallower or deeper than others. The angle between the femoral neck and the femoral shaft (angle of inclination) can also vary greatly between individuals (swipe right to see picture)
-
When it comes down to which muscles sumo and conventional targets, there is some slight differences. A study comparing EMG data from the sumo and conventional deadlift, found that sumo deadlifts had a significant higher activity of the quads (vastus lateralis and medialis) than conventional deadlifts [1]. This same study found that sumo and conventional deadlifts are both equally as hard for the hamstrings and glutes
-
An analysis by Cholewicki and colleagues found that the conventional deadlift had a 10% higher joint moment of force in the lumbar spine, when compared to the sumo [2]. This indicates that the conventional deadlift is harder on your spinal erectors, which also makes sense because of the further forward inclined angle of the torso, at the start of the lift
-
Key takeaways:
- Which is best depends on your individual hip structure
- Sumo works the quads more, while conventional works the spinal erectors more
- Both are equally as hard for the glutes and hamstrings
- Try both of them for some time, and chose the one where you feel the strongest and most comfortable
-
COMMENT below which one YOU prefer!👇 -
TAG a friend and share the wealth!
-
📚
1.
Escamilla, R. F., Francisco, A. C., Kayes, A. V., & Speer, K. P. (2002). An electromyographic analysis of sumo and conventional style deadlifts. Med and sci in sports and exercise, 34(4), 682-688
2.
Cholewicki, J., McGill, S. M., & Norman, R. W. (1991). Lumbar spine loads during the lifting of extremely heavy weights.
.
#fitnessphysio

Top squat photos & videos

A la adversidad se le responde con la mejor actitud. Aunque muchas veces la mejor actitud no es una sonrisa ...
#Suppz2Go
#SomosMasQueAtletas
#MuscleFreaks

A la adversidad se le responde con la mejor actitud. Aunque muchas veces la mejor actitud no es una sonrisa ...
#Suppz2Go
#SomosMasQueAtletas
#MuscleFreaks

Deadlift tonight. I worked up to 285/628.3x4x3. Then I backed down to some banded deadlifts @ 260/573+100x3x3. I finished up training with lots of leg and back accessories. #feelinspicy
——————————
Coaching: @jayrilla
@mbslingshot 
use code: chrisxrobinson

Deadlift tonight. I worked up to 285/628.3x4x3. Then I backed down to some banded deadlifts @ 260/573+100x3x3. I finished up training with lots of leg and back accessories. #feelinspicy
——————————
Coaching: @jayrilla
@mbslingshot
use code: chrisxrobinson

Hey guys 👋. Metabolism has been a big topic lately in my life and I have some great tips for people who believe they have a slow metabolism.
🔥
Avoid frequent cardio.  Some people are like “whaaa?” But here’s my reasoning.  Say you get up every morning and do an hour of cardio and burn 400 calories per session.  The first month you lose a few pounds but then you stop losing.  The body is a master at adapting.  Within about a month your metabolism will adjust itself and reduce its calorie expenditure by 400 calories.  Now you’re doing an hour of cardio to break even.  Once you stop cardio you’ll be left with a a slow metabolism and you’ll gain the weight back plus some because you now burn 400 calories less per day.  Keep cardio random and inconsistent so you don’t adapt to it.  Never rely on cardio for weight loss.
🔥
Add muscle.  Muscle costs a lot of calories to maintain, therefore the more muscle you have the more calories you need to eat to keep it.  Isn’t it ironic that the more athletic and muscular people seem to have a better metabolism and are able to eat more per day?  Then you see the frail person that only does cardio and under-eats who can only eat 1,200 calories and is now on thyroid medication.  Go lift.
🔥
Just like your body will adapt to lower calories it can adapt to higher calories.  If you slowly and methodically increase calories over a long period of time you can build your metabolism up.  Key words are slowly and methodically.  If you just increase your calories significantly very quickly you’ll just add a lot of body fat because you didn’t give your body time to adapt.  I suggest optimizing protein and fats, then increasing carbs by 10-25 grams per week (depending on your size and how damaged your metabolism is). I’ve had people do this and double their carb intake within a few months and still lose weight in the process!
🔥
Hope this helps you guys who are struggling with your goals.  Remember, you have to take care of your metabolism for long term fat loss.  If you choose to sit at low calories for a long time expect to have stalled fat loss, injuries, fatigue and to look and feel sick.  Ask any questions below!

Hey guys 👋. Metabolism has been a big topic lately in my life and I have some great tips for people who believe they have a slow metabolism.
🔥
Avoid frequent cardio. Some people are like “whaaa?” But here’s my reasoning. Say you get up every morning and do an hour of cardio and burn 400 calories per session. The first month you lose a few pounds but then you stop losing. The body is a master at adapting. Within about a month your metabolism will adjust itself and reduce its calorie expenditure by 400 calories. Now you’re doing an hour of cardio to break even. Once you stop cardio you’ll be left with a a slow metabolism and you’ll gain the weight back plus some because you now burn 400 calories less per day. Keep cardio random and inconsistent so you don’t adapt to it. Never rely on cardio for weight loss.
🔥
Add muscle. Muscle costs a lot of calories to maintain, therefore the more muscle you have the more calories you need to eat to keep it. Isn’t it ironic that the more athletic and muscular people seem to have a better metabolism and are able to eat more per day? Then you see the frail person that only does cardio and under-eats who can only eat 1,200 calories and is now on thyroid medication. Go lift.
🔥
Just like your body will adapt to lower calories it can adapt to higher calories. If you slowly and methodically increase calories over a long period of time you can build your metabolism up. Key words are slowly and methodically. If you just increase your calories significantly very quickly you’ll just add a lot of body fat because you didn’t give your body time to adapt. I suggest optimizing protein and fats, then increasing carbs by 10-25 grams per week (depending on your size and how damaged your metabolism is). I’ve had people do this and double their carb intake within a few months and still lose weight in the process!
🔥
Hope this helps you guys who are struggling with your goals. Remember, you have to take care of your metabolism for long term fat loss. If you choose to sit at low calories for a long time expect to have stalled fat loss, injuries, fatigue and to look and feel sick. Ask any questions below!

THIS PIZZA IS BOUGIE AS FUUUUUCK! It’s called the Truffle Shuffle and it has black garlic cloves, black truffle pecorino and black truffle zest on it 😮 🤯 🤤 Thats Truffle-tastic! #flexandfood

THIS PIZZA IS BOUGIE AS FUUUUUCK! It’s called the Truffle Shuffle and it has black garlic cloves, black truffle pecorino and black truffle zest on it 😮 🤯 🤤 Thats Truffle-tastic! #flexandfood

Get in loser, we’re going to the gym 😤💪 @juliataylorfit #kefi

Get in loser, we’re going to the gym 😤💪 @juliataylorfit #kefi

TUT For Hypertrophy 💪🏼
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Time Under Tension (TUT) refers to how long a muscle is under load or strain during a set. If you do 10 reps per set, you’re looking at about 30+ seconds of tension each time. As long as the load is challenging, that’s typically enough to cause the kind of metabolic stress and micro damage.
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BUT for hypertrophy (increase muscle size), the more time the muscle is under tension the better. Power up on the concentric phase (the lift of the movement) and slowly come down on the eccentric phase (the lowering of the movement), aim for 30-50 seconds in total per set. 
The only time I don’t worry about TUT is when I’m performing my main compound movements such as Deadlift, Rackpulls and Squats. On these I’m going the heaviest and aiming for 6-10 reps so the set might only last about 30 seconds.
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Photo Credit @hunt_fitness_
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@evlsports @evlsportseurope #instafit #motivation #fit #abs #gymlife #fitness #sixpack #gym #grindout #flex #instafitness #gym #trainhard #eatclean  #focus #dedication #strength #ripped #swole #fitnessgear #muscle #shredded #squat #bigbench #sweat #grind #lifestyle #summerbody @bodybuilding_motivation @sixpacksaddiction @gymbeaston

TUT For Hypertrophy 💪🏼

Time Under Tension (TUT) refers to how long a muscle is under load or strain during a set. If you do 10 reps per set, you’re looking at about 30+ seconds of tension each time. As long as the load is challenging, that’s typically enough to cause the kind of metabolic stress and micro damage.

BUT for hypertrophy (increase muscle size), the more time the muscle is under tension the better. Power up on the concentric phase (the lift of the movement) and slowly come down on the eccentric phase (the lowering of the movement), aim for 30-50 seconds in total per set.
The only time I don’t worry about TUT is when I’m performing my main compound movements such as Deadlift, Rackpulls and Squats. On these I’m going the heaviest and aiming for 6-10 reps so the set might only last about 30 seconds.

Photo Credit @hunt_fitness_

@evlsports @evlsportseurope #instafit #motivation #fit #abs #gymlife #fitness #sixpack #gym #grindout #flex #instafitness #gym #trainhard #eatclean #focus #dedication #strength #ripped #swole #fitnessgear #muscle #shredded #squat #bigbench #sweat #grind #lifestyle #summerbody @bodybuilding_motivation @sixpacksaddiction @gymbeaston