Exposing my lower abdomen and displaying my infamous red face 🍅 is one of my favorite past times while training
Currently focusing on adding size and strength over the coming months, officially committing to #bearmode 🐻
With that being said, if you want to put on muscle efficiently, and while still retaining some level of “instagram leaness” you’re going to want to ride out an honest 200-300 calorie surplus. (My strategy)
I’ll be looking to eat roughly 3100 calories a day, tracking some days, while “intuitively eating” on others (I like to eat)
By tracking your progress on your key lifts you can essentially determine whether or not you’re eating sufficient calories to support muscle growth 💪🏻
Enjoy this adorable little edit of my final set from today’s session. 205 for 14 (AMRAP) on flat.. not too shabby
LETS TALK ABOUT SETTING GOALS
I hope everyone had a great 2017 and is ready to get after it even harder this year. Setting goals is crucial for your overall achievement.
- I would suggest writing down all of your goals no matter what aspect of your life they pertain too. Having them in writing will hold you accountable.
- These will of course be long term goals, but you need to understand what you can do each day to get closer towards your goal. So you need to break them down into daily or weekly accomplishments to strive for.
- An example of this would be maybe you want to hit 225 on flat bench for a 1rm. If you’re only hitting 135 right now this can feel intimidating, so you have to figure out what you can do each day to get closer. So you would have to figure out how many times you would need to hit chest per week. And what workouts to do. Also make sure you’re in a caloric surplus everyday, so you can gain muscle and therefore strength. - By breaking down your long term goals into short term goals it will make them seem easier to attain and you know exactly what you have to do each day to eventually reach them.
- You can apply this strategy to any goal you have.
- BTW the superset shown above is my favorite workout for my biceps. I’ve never done anything that gives me a THICKER pump.
To be genuine
To stand out
To be different
To be questionable
To embrace the weird
To be driven
To be passionate
To connect with others
To feel all the feels
Just wanted to clear up where the whole Sconemen thing comes from for anyone questioning any and/or all of our actions 😉
LET THE SCONEMAN HYPERTROPHY PROGRAM BEGIN!!!
It's a very cool feeling to be running a program that you helped create. It holds me accountable and makes me want to put 100% of my effort into it.
The first phase is a whole lot of volume to achieve MAXIMUM muscular damage. But the first compound lift which is show above is a top set of 5. This is to keep our central nervous system primed and ready for heavy lifting in the later phases.
After the first compound not a single set is under 10 reps. This isn't the funnest way to train but PERIODIZATION IS 🔑🔑🔑
If you've never been on a program that incorporates periodization or don't even know what it is then you're in luck. Check our bio👉🏻 for a FREE program. You will not be disappointed😄
Not quite yet am I ready for vacation, but that's just fine. Holding on to a little bit of water from this weekend.. 👁👁 Gonna keep pushing forward from here on out see how lean I can get in the next couple weeks!
FAT LOSS is not a linear process 📈📉, in fact it's highly volatile! Some days I'll weigh in heavier than others and that's just the way it goes. The important thing is to stay the course and just continue to nail my nutrition to the best of my ability.
IN OTHER NEWS.. being in a caloric deficit has not yet taken a toll on my strength by any means (further supporting the mini cut).
Today's push session commenced with Incline Bench and a top set of 5. I'm ecstatic I've been able to finally get 225x5 (been stuck for a couple weeks)
Thanks to @nickcolando 's cinematography I was able to get the vid and the spot 😉
Just shows that being consistent and relentless gets you where you wanna go.
If YOU want to get where YOU wanna go, run our program, gain strength, slap on muscle, and reap the benefits. -
I'm not sure what you're waiting for 🤔
Link in bio.
Today was the last day of my workout program that I've been running for the past couple of months. Heavy lifting has been fun, but this means I'll be hitting a lot volume again and not lifting too heavy for a while. Periodizing can be frustrating but it's imperative to MAXIMIZING your gainz!
This also means that I will be starting the Sconeman hypertrophy workout plan! Check out our bio if you want to try it out!
Some highlights from today's workout
weighted pull-ups 4x6x25
Pull-ups are a staple in lat development and if you can work your way up to weighted you will see significant back gainz. Just make sure you're going all the way down to stretch your lats.
Bent over barbell rows 3x8x155
I can't count and did 10 in the video but that's okay! Barbell rows are another way to hit your lats. But rather than being a vertical motion like pull-ups, it's horizontal. You've gotta switch it up and hit your muscles from all kinds of angles, or as Arnold would say... "you must shock ze muscles!" Form for these are kind of open to interpretation. You can go heavy but if you go too heavy you might start compromising your form. But at the same time if you're a form nazi with these you'll find it's near impossible to progress. You just have to find what works best for you💫
LET'S TALK ABOUT BACK DEVELOPMENT
There is no one blueprint to implement when looking to develop your back, but there are some key drivers I believe to be necessary when training for muscle growth. 💪🏻
The back is comprised of many different muscles so it is important to implement a series of different movement patterns when looking to target specific portions more directly. 🤓
First and foremost, each back or (pull) workout should begin with some sort of compound movement, or how I prefer to call them.. Vertical or horizontal pulling movements. -
This means the exercise you're doing is being performed in a vertical or horizontal plane.
The main compound vertical movement I find to be the most effective are pull-ups. Over time the goal should be to add weight/sets/reps to your pull-ups to PROGRESSIVELY OVERLOAD the movement. -
The main compound horizontal movement can be left up to your preference, but I find barbell rows to be most effective for progressive overload as well.
Something like a deadlift certainly has a place in a program if that is your preference. I have done them in the past and added substantial thickness to my back!
As a whole it is important to combine horizontal pulling and vertical pulling movements into your routines to develop a well rounded,& aesthetically pleasing back. HOWEVER, nothing is more important than being consistent, patient and falling in love with the process!
If you want to take your physique to the next level, check the link in our description for a FREE comprehensive program that will surely help you reach your physical goals
AND as always, if you ever have any questions feel free to shoot us a DM, we're eager to help! 👌🏻
One of the most anticipated days of my 17 week program! First workout calls for reverse pyramid flat benching starting off with 4 reps! I picked 215 and the last rep was BRUTALLY slow... but it got done!
I knew this weight would be a challenge for 4. I love pushing myself to my limits in the gym. When I first started lifting my one and only focus was aesthetics. I was a skinny kid that was tired of being skinny.
But at this point I'm not sure if I enjoy the muscle that comes with lifting or the sense of accomplishment I get whenever I hit a PR. There's nothing better than meeting or exceeding your expectations in the gym.
Logging your workouts and having specific goals is key for attaining progressive overload. If you don't understand the concept of progressive overload our free program explains it in detail.
The only downside to this is based off of how hard this was I'll most likely go for 220 for 4 next week. My ego is going to be screaming at me as I load up the bar with a 45,25,10,5, and a 2.5😫
------------------------------------------Check our bio👉🏻 for a FREE workout program. Use that shit, get ridiculous gainz for freeee, and let us know your experience with it!
PUTTIN THESE TWIGS TO WORK
Since I have bum shoulder and a gym addiction I found a way to still go while giving my shoulder a rest...
I’ve always wanted to get stronger in my deadlift (my weakest lift by far) so this is the perfect opportunity
Gotta start somewhere so I’m starting with working on my form which is a little off but with persistence and consistency we will get there!!
My main issue is my stupid Kim K🍑 shooting up at the start of my lift so next session I’m probably gonna try and work on that with some paused deadlifts and go from there just keep working on that
My deadlift session started with two singles at 315 (my previous PR) then some working sets with 275 and 225
AND OF COURSE DONT FORGET TO CHECK THE BIO FOR A FREE PLAN🔊
Give us your feed back by letting us know how it goes 💪🏻
The Sconemen Hypertrophy Program is now LIVE 🚀🔥🚀🔥🚀🔥🚀🔥🚀🔥🚀🔥🚀🔥
Peep our bio for a link to the PDF, it is 100% free to anyone looking to maximize their gainz!
We have spent a lot of time formulating this program and to say we're happy with it would be an understatement.
We firmly believe you will find nothing like this on the internet that's completely free of charge.
Using our combined knowledge and experience we have fabricated a program that we know WORKS!
We hope you find it just as incredible and informative as we do... may the gainz be with you 💪🏻🔥💯
All I wanna do is freak people out with my body💪🏻
To the average person I may in fact look like a freak in this😂 My stomach looks like it's caving in on itself. But! Believe it or not this is an extremely beneficial exercise done to make your stomach flatter. Which I know everyone, man or women, is interested in.
Sucking in your gut like this is called a stomach vacuum. It trains a very unknown and underrated muscle know as the transverse abdominis. It's located underneath those rock hard abs of yours.
The hardest part of doing this is actually figuring out how to do it in the first place😅 All you have to do is blow out all the air in your stomach and try to pull your gut in. Think about pulling your belly button to your spine. Some people will have no problem with this and get it very quickly and others will have to practice to get it down.
If you really want a challenge you can try doing it while planking. If that doesn't tickle your fancy you can find a million different variations on the internet. Don't be scared to get some brain gainz!😤
Lastly, be on the lookout for a new sconemen hypotrophy program😛 it will be offered very shortly and is 100% FREE🎊🎉🎁🎈 But believe me it's quality! And if you don't take my word for it just stick around and see for yourself😉
Today I came to my senses and realized I need to take a little one off from lifting 😢
The past couple weeks my shoulder has been bothering me but like a dingus I thought it would go away but unfortunately today it was worse...
This only stresses the importance of stretching and warming up!!! But when it comes to stretching it’s not just touching your toes. You see static stretching can actually slightly impair your performance in the gym that’s why most suggest dynamic stretching. Actually USING your muscles to warm up and get blood to the muscle is very important without it your muscles are like an old rubber band that can be torn very easily
Stay safe out there everyone and always remember your dynamic stretches before and after working out! And to bring up the vibes here are a few clips from my last workout with Dustin at Bloomsburg! ✌🏻
Weighted pull ups
And of course some bicep curls💪🏻
Just about 4 weeks out of our Christmas Vacation to Punta Cana.
Which means 4 more weeks of poverty Macros so we can be "Instagram Lean" -
LET'S TALK ABOUT MINI-CUTS
📚A mini-cut is a 2-6 week period where your goal is to shed unwanted body fat. This can be done in preparation for a trip or during a long-term bulk
Mini-cuts are effective during a period of eating in a caloric surplus because sometimes we pack on a few more lbs than planned and in order to keep that under control, a mini-cut can be useful!
They ALSO enhance the muscle gaining process! Obviously gaining weight enhances the muscle building process but as you gain muscle you are inevitably going to gain fat as well. Which means...
Over a long period of gaining weight, your skeletal muscle's sensitivity to nutrients DECREASES 📉. Therefore in periods of eating in an elongated surplus, your muscle to fat gain ratio becomes quite poor and you won't get a very good ROI!
SO by reducing body fat levels and increasing nutrient sensitivity periodically, your body will be primed for optimal growth when you return to eating in a surplus
🔸Be aggressive! I recommend eating in a 500-700 calorie deficit. (Don't worry you shouldn't lose strength or much muscle during this time because you should only be cutting for 2-6 weeks!)
🔶DO NOT stop your mini-cut after only a few days because you look flat and think you lost muscle. (It's just short term loss of glycogen levels so relax buckaroo)
🔶Cut out mostly fats from your caloric intake 🍪🍩🍕🍟
🔶Do not take it too far.. anything longer than 6 weeks is just a straight up cut where you'll find yourself really miserable very quickly (what are you doing bro 🤦🏼♂️)
🔶Eat in a surplus for at LEAST 6-8weeks before thinking about mini-cutting. Use you're own discretion. Remember we want to maximize muscle gain, so that means spending ample time eating enough calories for your body to use towards building muscle! 💪🏻 (If you can still see your abs I wouldn't even consider it)
The quest for the almond delts🔱
Add a drop set to make it extra spicy.
Some advantages to drop sets
- Go to failure twice
- increased muscular damage which is a key driver for growth
- The massive juicy pump everyone yearns for
Be on the lookout for a new program coming soon. It's for anyone who enjoys looking fantastic naked❓
Only disadvantage to a training partner is they take up all the mirror space!😤
All jokes aside having a training partner is crucial for taking your workouts to another level📈
Ways to utilize a good training partners:
• reps past failure
• can compete against
• motivate when you’re not feeling it
• hold you accountable
And so much more!
ALSO BIG NEWS!
Currently working on a free program as a team that should be released soon! We are super pumped about it because anyone can use it beginners and the regular gym rat! Stay tuned....🙏🏻👀
Hit a couple of new PR's on flat over the last week or so, pushing movements have felt incredible while I was in a caloric surplus.
300x1 and a top set of 250x4
For those who are wondering how the program I'm running is structured, the focus is on maximizing muscular hypertrophy
HOWEVER, relative strength gainz are imperative to tracking your progress over time!
The program is set up into 3 mesocycles or "phases" of training that last anywhere between 4-6 weeks where I focus on a specific intensity and rep range
Mesocycle 1 focused on short rest periods and higher reps (higher volume)
Mesocycle 2 focused on moderate rest and moderate rest (think classic bodybuilding rep ranges)
& finally, mesocycle 3 (current phase) I focus on muscular strength and treat it more or less as a "maintenance phase" where my focus is strength progression in the lower rep range.
❗️❗️ The benefit of training in this manner is to maximize hypertrophy and strength because the research tells us that muscular hypertrophy can be achieved in a wide spectrum of rep ranges as long as you train close to failure.
Another benefit of this set up is to keep training, fun and fresh so you never lose motivation and you always focus on progression in certain compound lifts in their respected rep ranges
LASTLY, I have begun a mini cut in preparation for Punta Cana over Christmas and I can't have @chrishousel coming in leaner than me. Therefore I currently am putting myself in a fairly aggressive 700 calorie deficit until further notice #5weeksout
WAIT WAIT WAIT
you neeeeeeed to read this!!!
if you go to the gym and want to make better gains you need these three tips!
First don’t be the guys using his whole body for curls....that doesn’t make sense!👎🏻👎🏻👎🏻
If you want to work out your arms use your arms silly. So control the weight and feel your muscle working👍🏻 Next you can’t forget half the workout‼️
Most of your muscle gains are during the eccentric(or negative or downward motion whatever you prefer to call it)
Don’t worry about the weight and reps just dial it back and focus on the full exercise and I promise you’ll progress better and faster and look better🤙🏻 Lastly nice and simple you need to feel your muscle so SQUEEEEEZE that mofo. For curls if your arms aren’t burning you might be using the wrong muscles so when you get to the top flex the hell outta your arm so you can feel that max contraction and know you’re hitting the desired muscle💪🏻 There it is peeps:
Control the weight and don’t use other muscles and momentum
Quality over quantity don’t forget half of the workout
And squeeze like crazy
Go get em killer! 🔥
Oh no not another Black and White bod pic!
Missing these shredz ⚡️ right now but I'm loving the increased gym performance
I'm going to blow that physique out of the water this summer though 💨
PS: here is a clip of me hitting 205 for a 3x8 on incline bench
The only way to end an upper day...❄️❄️❄️❄️❄️❄️❄️❄️
Love thy self people and fall in love with the grind and you won’t fail✊🏻
Just started my mesocycle 2 and couldn’t be happier with the results compared to last macrocycle
Numbers never lie so I always track my results to appreciate where I came from to where I am now
Babababababack on the flat bench!
Here we see the once skinny Brick in his primal state executing a near flawless 3X10 with 205 on the bar 😼
This is a fatigued flat bench as well so to say I'm happy with where I'm at would be an understatement!
One more microcycle left until I deload, it's honestly quite upsetting I'll be moving on to the final meso cycle so soon. 😥 The gainz have been indubitably real this month of training
One day in the future I'll be a sick enough guy to get 225 for a 3x10 as well. But until then..
I've been digging my tricep gainz from this bulk 👍🏻 my favorite exercise has recently become the close grip bench👉🏻
Its the easiest exercise for me to feel the burn in my tris and get that good mind to muscle connection that we all know is so important!
Here are some tips to blow up those tris using this exercise!
- Try your best to keep your elbows in. At the end of the set when you start to get tired, your elbows are going to want to flare out. This will get other body parts involved limiting tricep isolation! It'll be hard but keep them in!
- You should put your hands where they feel comfortable, but they shouldn't be outside of your shoulders. - Don't go too heavy! Leave your ego at the door because once you go too heavy your form will fall apart!
Now go get those gainzzzz💯
Gotta love everyone out here on Monday striving to be a better them 🙌🏻 People all shapes, sizes and experience sharing a common goal
Remember never judge, never compare, never give up, and always be supportive
3 sets of 8 reps
That guy in the video, thought he was lifting 200 pounds. He was thoroughly convinced he counted the weight correctly.
Imagine his disappointment and complete 180 degree shift in mood when he looked back at the video and saw 195 lbs on the bar 😪
That guy is me.. coming off a deload I was looking forward to going for a volume PR but I suppose I can wait another week 🙃
Until next time, push day ✊🏻
By the way I know all you loyal followers are wondering where I got that sick shirt from and I'll tell ya, it's MyProtein. So everyone can stop flooding my DMs 😉
Had one of the best days out in a while attending @ausfitnessshow meeting and seeing some of the biggest names in the fitness industry as well as the local talent on the main stage and meeting old faces I know from @humanperformancecentre
My biggest highlight was meeting the Staunch Chapstick himself @calumvonmoger and then a guy I've idolized for a while in @zacsmithfitness
*Throwing it back to the 10,000 calorie challenge*
From the outsiders perspective this challenge seems fun. By eating all your favorite foods all day long, one would THINK it wouldn't be too difficult to complete. 🍕🍟🌭🍔
However, it was truly a struggle and tears were nearly shed at times but @willingdustin and myself emerged victorious 🏆
@jongottlieb .. 👎🏻
Maybe I'll attempt the 15K soon 🤔
*PHASE TWO HAS BEGUN*
Feeling stronger and bigger by the day
Just not trying to get too big ...🐖
Here's a couple of clips from today's ANABOLIC upper day.
3X10 Flat Bench with 185 (honest reps & honest tempo)
3X8 GHETTO Rack Pulls with 315 (NOT bouncing the reps, I don't condone that nonsense)
Finishing off phase 1 of my program with a deload week 😴
It's always a fun change of pace when you mess around with different intensities and rep ranges, but I'm incredibly excited to move into more of a classic bodybuilding approach over the next several weeks. 🏋🏻
I was also able to see quality strength gains in the given rep range of the different compound movements I have been training which is a pretty good cue that progress is certainly being made. 💪🏻 📈
Incline barbell- 4X12 with 165
Barbell Squats (low bar ayoooooo)- 4 sets of 15,12,12,10 with 220 (last set shown)
If YOU have troubling squatting or enjoying leg day you neeeeed to read this
Some tips for squats 🍑this is what people fear the most about leg day and you shouldn't! Something that helped me was going low bar versus traditional high bar. It helps me keep my center of balance and drive through my heels which makes a bigger difference than you would think. This alone made my leg day 10x more enjoyable. Next a rookie mistake I've made was not breaking at the hips first but breaking at the knees this inclines us to be off balance and be inefficient.
Watch my videos and try and see this tips and kill your next leg day!!!
Hoping for a successful bulk and some big pulls in the future! My current PR is a measly 365😬 Im taking some time off from rackpulls/deadlifts but I'll be back at it soon and you can bet on me ripping 405 off the ground!
UPPER DAY!! 🤤🤤
If you've never tried it you definitely need to give it a chance
I was iffy at first but very quickly became my favorite day💪🏻
Here's what my day consisted of:
Weighted pull ups
Lateral DB raises 🔑🔑🔑
Close grip bench
DO IT!! Chase your dreams and accomplish your goals!!🔥
***THE BEST ISOLATION SHOULDER EXERCISE IS HANDS DOWN LATERAL RAISES***
If you desire broad, juicy, half natty, 3-Dimensional Deltoids then you HAVE to do lateral raises.
It can be done with
No exercise hits the medial/lateral delt head any better
Not to mention it makes you look absolutely insane (in the right lighting and with a cut off of course)
🔷Leave your ego at the door and hit some controlled lateral raises for 10-15 reps if you aspire to not fit through doorways👊🏻👊🏻👊🏻
Throwback to early July when I tested my luck with 225 on incline for the first time ever. Back when I was eating 2300 calories a day, weighing about 185, and worrying about staying lean cuisine and what not. Can't wait to blow this strength out of the water soon and hit some incredible PRs. 😜
The season of growth is upon us!
Easing my way back into a caloric surplus and it feels marvelous.
My workouts have already been a lot better in terms of the pump 💉 and that progressive overload dooode 🏋🏻
Praying I can get these lats to grow wider and my chest to catch up to my shoulders 🙄
And if anyone asks:
▪️"I'm not fat. I'm cultivating mass."
From a Jabroni to a proper sick guy.
Always learning and progressing in and out of the gym.
It's funny looking back on your past self and thinking how much you have changed and grown over that period of time.
It always makes me wonder what could have been, if I were able to apply my current knowledge to my past self..
BUT DAS LIFE MANE
*Strikes a bashfully confident pose* 🔴Fresh start to my program, higher rep-lower intensity.. Gonna be a real hoot 🦉
🔸Today was a push workout that began with a naughty incline barbell press. Was shooting for a 4x12 with 155 on the bar but after my 3rd set I knew I was already gassed 😪
🔸it's always fun and fresh to switch up intensities in your training but it's also highly beneficial for your body in terms of maximizing your gainz. 🤙🏻
🔸As a novice I made the mistake of going balls to the wall lifting incredibly heavy on compounds movements every single day for months on end, and that's simply not sustainable or beneficial for your body and your health long term.. so DON'T BE A FOOL LIKE ME 🤡
Going into freshman year of college vs. going into junior year👀 🔹
Lifting is one of the best things that's ever happened to me👍🏻The benefits both physically AND mentally are unreal. 10/10 would recommend 🙌🏻
That Friday feelin 😎 what's up what's happening it's Jon the final sconemen!🔥
We are stoked to introduce our group to Instagram and share our fitness journey with you all!🎊
Here's a little transformation to let you know what we are all about. I started lifting just over a year ago and it has changed my life for the better in aesthetics and confidence and you can do it too!💪🏻 #jointhemovement
Sometimes you just gotta say..
"F*ck it, we'll do it live"
I love programming and having an action plan 99% of the time when I'm training, but some days you just have to go in there and have a little fun 🕺🏼
450 strapless pull at about 187 ties my PR of 450 WITH STRAPS at 200 in March 👀💉
🌚BTW... I'm gathering energy for a spirit bomb 🌝
🔴Just wanted to show off my new alien headphones to maximize social isolation in the gym 🔸 Oh and I'm down to 187 🔴Furthermore, I went for an AMRAP on OHP today and sized up 135. I grinded out 6 honest reps and felt a sliver of satisfaction before I realized I used to do 150 for a 3x6 💔 🔴I was also a bloated, softer, & heavier version of myself at the time.. so everything's fine 🔴I'll probably eat a whole tray of brownies tonight, which will in fact fit my macros and cleanse my soul. 🔴Here's a quote I like: 🔸"You can't think your way into a new way of acting, you must act your way into a new way of thinking." ✔️Scones.
I've decided to mess around and attempt to cut down to 185. I'm sitting at about 189-190 ish right now which I'm pretty happy about due to my recent sporadic diet and somewhat inconsistent training regime.
Over the next few weeks I'll be focusing in on training heavier and seeing where my strength is at. (Hoping it compares well to where I was at 200 lbs in February). Recently I've had VERY loose calorie and macro targets and quite a lot of "cheat meals" over the past couple weeks. However I am good at balancing my macros throughout the day by getting most of my protein, fiber, and micronutrient intake earlier on while saving most of my fats and carbs at night which is my personal preference.
I will be eating about 2650 calories per day in which I started as of yesterday. Thankfully my metabolism is on fire right now due to my active lifestyle so I have been able to stay fairly lean even with my nutritional inconsistencies.
Here's yesterday's full day of eating in which I begin each day for fasting until about 2 pm and only having coffee and water until my first meal.
Intermittent fasting is just my personal preference for how I like to spread out my calories through out the day. All it does is more easily put me in a energy deficit so that I can eat more food later on in the day and have more enjoyable meals.
I abide by the 80-20 rule of focusing on nutrient dense foods 80% of the time, and the other 20% can be more fun foods so that I am not being too restrictive on myself therefore preventing binging.
By the way, all you need for fat loss is an energy deficit (eating less calories than your body needs to maintain itself)
Have a blessed day