W6D1 Opposite stance squat day 205, 205, 205, 185 x 6. I was having some trouble hitting depth with low bar so I spent a good portion of my warmup on ankle mobility exercises, but I still noticed my left heel coming up a bit. How is it looking @flight_jn1 ? Experiencing a good amount of strain in my shoulder as well. #tsaxusc#uscpowerlifting#squats#smallfry#fitness#powerlifting
I get a TON of questions about how to grow your booty. Remember, this process takes time! These are the things that have worked for me over the past year:
Things to remember:
In order to build a the balanced booty, you have to hit all three sections of your butt. These are the gluteus Maximus (largest muscle), gluteus medius (upper butt), and gluteus minimus (side butt)
1️⃣ Go heavy! This scares everyone (especially my girls out there) because they think the minute they touch a weight they are instantly going to be bulky! This isn’t the case. Your body weight alone isn’t enough to physically grow the muscle. Before you chuck on the weight make sure your form is right, that’s your foundation. Things like squats, hip thrusts, and deadlifts (shown) are compound movements. They helped to lift my butt and these are what have helped me add actual volume to my butt.
2️⃣ don’t train legs everyday! I’m sure all of us have made the mistake of doing squats everyday in an attempt to see progress. This won’t work, don’t waste your time! Your muscles need time to recover and rebuild
3️⃣ eat more!! As someone who’s always cautious about what they eat, i can safely say that restricting myself didn’t help the gains. I don’t count calories often but when i do track i end up eating around 2,200 a day. I’m really active so this isn’t a number for everyone and I’m by no means certified to give that advice. But, when i did increase my intake i actually got leaner (make sure it’s good good people!). The more muscle you have, the better your metabolism will be. In order to build and maintain muscle you need calories.
4️⃣ trust the process and don’t get down on yourself when you don’t see immediate progress ❤️ •
Today was a wonderful day because ya girl shoulder pressed 45’s ALL BY HERSELF. I’ve been working towards this weight for quite some time and FINALLY my baby shoulders are growing and adapting so I couldn’t be happier 🤗🤗
One basic theory of strength training is Progressive Overload: the gradual increase of stress placed upon the body during exercise. In order to achieve more strength, muscles need to be stressed in such a way that triggers the body’s natural, adaptive response to new demands placed on it. This means that every week, you should be looking to increase either the amount of reps or the amount of weight you’re doing. If you’re going to the gym week by week, doing the same old routine, and sticking with the same weight/same reps, not only are you going to get bored, but your body is NOT going to change or adapt. This is why it’s a good idea to either bring a small notepad with you to the gym and write down your reps/weight, or keep track of it in the notes app (which is what I do).
Some speedyish deadlifts shown even though my body feels like garbage. Back and hamstrings still ache from Sunday's max Effort day
6x1 @ 325lbs + 100lbs of bands
The gym was crazy humid that I had to take my hoodie off just on warm up sets. Gripping the bar was a pain even with hook grip👎
Finished the workout with tons of volume in RDL's, Power Shrugs, DB rows, and DB Split Squats💀
@cmreasoner_ always being my camera guy and was killing his squats and deads today. Cut is still going smooth given my belt is feeling loose😑
The Press Out is a great way to improve your lower body movements. 🍑
Pressing the #ultimatesandbag away from the body creates both counterbalance and increases core stability. •••
The counterbalance allows people to find the right groove in which to squat or lunge while the core activation is important to properly brace the trunk and improve mobility in their hips.
More core stability + better hip mobility = awesome squats and lunges!
Use the for beginners to build the prerequisite patterns or with advance trainees in warm ups or before heavier sets. Give it a try!
Just a little under two weeks out, and @adfles looks like he might have gotten his deadlift back. After two years of rebuilding and recovering from two bulging disks, it looks like his meet PR of 649lbs. is going to fall next week!
I wanted to post this the other day but totally forgot 🤷🏻♀️ Am I the only one that feels weird about wearing long sleeve shirts to the gym?? 😂 I’m happy still keeping my gains while actually adding cardio into my routine! Last year when I was cutting I would be dying from only 15mins of cardio but now I can easily do 40mins and want to keep going 👏🏻 It’s cool realizing how much I’m improving this past year. 👏🏻💪🏻#progressnotperfection