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BUILDING MUSCLE by jmaxfitness - Your training split is dictated by how many days per week you can train (and how long you've been training). - 3 DAYS PER WEEK. If you can only get into the gym 3-days per week, then stick to a full body program. Use big, compound lifts and aim to get stronger in these lifts. This is ideal for busy guys or beginners (full body workouts work for everyone by the way). - 4 DAYS PER WEEK. If you can only train 4-days per week, use an upper/lower split. The first half of the week is dedicated to training in the 4-8 rep range. The 2nd half of the week is for training in the 8-15+ rep range. This is an idea split for intermediates. - 5 DAYS PER WEEK. Lastly, if you like to train 5 days per week, then I recommend this split. The first half of the week is for strength, and the 2nd half of the week is for hypertrophy. This split is for intermediate and advanced trainees. - How many days per week do you train and what's your current split? Let me know below. - #fullbody #bodybuildingworkout #buildmuscle #gainmuscle #musclescience #musclegrowth #musclescientist #getstrong #muscleman #muscled #musclegain #jmaxfitness #musclemodel #musclemen #muscleboy #muscleguy #musclefit #musclekingz #deadlifting #squatlife #squatday #benchpress #benchday #deadliftday #legday #armday #chestday #backday #latspread #chinup

1408 16 Jan 24, 2018

Awesome new stringer from vxsgymwear Use my discount code for 10% off of any purchases: wesleyvxs The link to website is https://vxsgymwear.co.uk/ #gym #bodybuilding #fitness #fit4life #physique #aesthetics #fit #fitfam #gymmotivation #fitnessmodel #buildmuscle #musclescience #musclegrowth #musclegainz #gymshark #teamvxs #workout #teamvxs #vxsgymwear #vxsteam #vxsgymwearbrandambassador

33 3 Jan 24, 2018

A study that measured muscle mass and power output in elite powerlifters (including four world and three US national champions) found that muscle thickness was the single best predictor of powerlifting performance in the squat, bench press and deadlift. [1] . A second study found that the muscle cross sectional area (muscle size) of the pectoralis major (chest) muscle size has a significant impact on bench press and throw performances. [2] . Generally speaking, a larger muscle is a stronger muscle. So, if you feel like your strength levels are hitting a plateau, including more hypertrophy work in order to building more muscle can is a good idea. . If you want me to cover this topic more in-depth in my next YouTube video, comment below. . References: 1. https://www.ncbi.nlm.nih.gov/pubmed/11990746 2. http://journals.lww.com/nsca- jscr/Citation/2014/06000/Relationship_of_Pectoralis_Major_Muscle_Size_With.33.aspx

481 14 Jan 24, 2018

MUSCLE BUILDING PROTEIN So your looking to pack on some serious muscle mass? . Let this be your guide to simple HIGH PROTEIN foods that you can start incorporating into your diet more! COTTAGE CHEESE 25 grams of protein per 1 cup serving . WHEY 20-25 gram of protein per 1 scoop . GRILLED CHICKEN 25 grams per 3 oz of grilled chicken breast (no skin) . TUNA 20 grams per 4 oz can . LEAN BEEF 23 grams per 4 oz 93/7 lean ground beef . EGGS 6-7 grams per large egg . WHATS YOURS? Comment down below one of your favorite high protein foods! . If you are looking to ADD MUSCLE MASS WITHOUT THE FAT, download my FREE lean bulking meal plan here fastandswole

37 3 Jan 24, 2018

Thinking about saving up some money to buy my own pit shark machine so I can do these with the intent of the machine’s design, but until then I’ll keep having to figure out ways to mimic that intent with other setups. I’ve posted something like this before using two boxes and a couple of plates, but with this setup, I was able to vary the emphasis of the weight by swapping out a dumbbell in favor of the plates. I found that if the dumbbell was hanging down and back, more of an emphasis was placed on my upper quads/hip flexors and glutes and with it hanging down and forward, I felt it more solely in my lower quads, but with that setup it was rather difficult to stabilize against being pulled forward off the platforms. One of my biggest loves for this exercise is how much work you can get done with relatively lightweight and it’s ability to help target accessory muscles. Using this particular assisted pull-up machine was pure luck that the foot stands were just the right size and distance apart to get a nice power stance. Give these a shot on your next leg day and see how you like them. Enjoy!! #fitness #fitnesstips #fittips #tipoftheday #protips #musclescience #musclebackedbyscience #muscleintelligence #educateanddominate #mi40 #mi40nation #liftsmart #trainhard #trainwithyourbrain #legday #squats #pitsharksquats #buildabetterbooty #crunchtv #crunchhillsborough

23 5 Jan 24, 2018

Deficit deadlifts.....to understand their purpose, you need to understand the meaning of the first word as it relates to this situation. When we speak of deficit deadlifts, we focus on pulling from a lower than normal starting point, a deficit if you will. If you don’t lower past your normal starting point of a standard deadlift or RDL, then there is ABSOLUTELY NO POINT in standing on an elevated surface. There are a few reasons why we do deficit deadlifts: They’re great for people with abnormally long arms as they (arms) typically prevent you from getting the desired amount of stretch on the targeted muscle group which makes it difficult sometimes to engage the way you want. They allow you to recruit more of your posterior chain through increased range of motion. They’ll make you stronger in the long run for when you do deadlifts without a deficit. If you're physically capable of pulling from a deficit, you should. By putting yourself at a biomechanical disadvantage – as you are during a pull from a deficit – you'll get stronger throughout the whole range of the lift, thereby improving your ability to get the bar moving off the floor when you pull from the ground. Furthermore, by forcing yourself to maintain body awareness and keep your back flat with an anteriorly tilted pelvis in the deficit position, you'll become better at maintaining good lumbopelvic posture when deadlifting from the floor. This increased lumbopelvic control will make you less likely to get injured when pulling heavy. Be aware of your form when figuring out how much of a deficit you pull from. Start out a couple of inches at first and slowly progress from there to greater deficits. If you reach a point of more than 5 inches, you may need to switch to a hex bar to prevent the bar from touching the tops of your feet. Start off light and low and work your way up from there slowly maintaining form the entire time. Enjoy!!! #fitness #fittips #fitnesstips #tipoftheday #protips #musclescience #musclebackedbyscience #muscleintelligence #educateanddominate #mi40 #mi40nation #liftsmart #trainhard #trainwithyourbrain #legday #deficitdeadlifts #deadlifts #crunchtv #crunchhillsborough

27 0 Jan 23, 2018

Building muscle by jmaxfitness ・・・ Hit that follow 🔴button for daily FITNESS tips!!! - - 💥BUILDING MUSCLE by jmaxfitness - Last night, I posted about how you should be doing big compound lifts 80% (at least) of the time to build muscle. - This is a general rule, but everyone is different. Some people don't even need to do isolation exercises. For example, beginners can build a great body with 100% compound exercises. - I only recommend using isolation exercises on lagging body parts. So if your calves aren't growing, then isolate them. If you want your delts to grow faster than the rest of your body, then isolate them. This is how you need to think about training. Only do something if it's needed. - As you probably know, I built my quads pretty quickly due to training them 3-4x per week, but then I started doing other routines that called for leg extensions. This was stupid and not needed. My quads were already too developed for my body, so doing more quad work made no sense. So instead, I started isolating my hamstrings (which need some work). - If you're looking for a quick fix in your training, then focus on the exercises on the left and use them more often than the exercises on the right. When in doubt, just ask yourself "What would Cersei Lannister do?...and then do the opposite. - What's your favourite compound exercise(s)? Let me know below. - #buildmuscle #gainmuscle #musclescience #musclegrowth #musclescientist #getstrong #muscleman #muscled #musclegain #albygonzalezfitness #musclemodel #musclemen #muscleboy #muscleguy #musclefit #musclekingz #deadlifting #squatlife #squatday #benchpress #benchday #deadliftday #legday #armday #chestday #backday #latspread #chinup #pullup #strongman

85 4 Jan 23, 2018

COMPOUND MOVEMENTS If you want to build muscle, then you need to focus 80% of your time getting stronger in the big compound movements. - I've been saying this for months now, and I always get people asking "what the heck are compound movements?", so here is your answer. - There are 6 compound movement categories: squat, hinge, horizontal push/pull, vertical push/pull. Within these categories, there are many exercises to choose from. In the image above, I've included my favourites for each. - You can easily build a full workout out of these. In fact, if you're a beginner, you can just do 3 sets of 8-12 reps of each exercise above in a single workout and you'll have the perfect recipe for some major gainz. - If someone you know is trying to get jacked, then send them here. - #buildmuscle #gainmuscle #musclescience #musclegrowth #musclescientist #getstrong #muscleman #muscled #musclegain #jmaxfitness #musclemodel #musclemen #muscleboy #muscleguy #musclefit #musclekingz #deadlifting #squatlife #squatday #benchpress #benchday #deadliftday #legday #armday #chestday #backday #latspread #chinup #pullup #strongman

69 2 Jan 23, 2018

Hit that follow 🔴button petertzemis for daily FITNESS tips!!! - - 💥BUILDING MUSCLE by jmaxfitness - Last night, I posted about how you should be doing big compound lifts 80% (at least) of the time to build muscle. - This is a general rule, but everyone is different. Some people don't even need to do isolation exercises. For example, beginners can build a great body with 100% compound exercises. - I only recommend using isolation exercises on lagging body parts. So if your calves aren't growing, then isolate them. If you want your delts to grow faster than the rest of your body, then isolate them. This is how you need to think about training. Only do something if it's needed. - As you probably know, I built my quads pretty quickly due to training them 3-4x per week, but then I started doing other routines that called for leg extensions. This was stupid and not needed. My quads were already too developed for my body, so doing more quad work made no sense. So instead, I started isolating my hamstrings (which need some work). - If you're looking for a quick fix in your training, then focus on the exercises on the left and use them more often than the exercises on the right. When in doubt, just ask yourself "What would Cersei Lannister do?...and then do the opposite. - What's your favourite compound exercise(s)? Let me know below. - #buildmuscle #gainmuscle #musclescience #musclegrowth #musclescientist #getstrong #muscleman #muscled #musclegain #albygonzalezfitness #musclemodel #musclemen #muscleboy #muscleguy #musclefit #musclekingz #deadlifting #squatlife #squatday #benchpress #benchday #deadliftday #legday #armday #chestday #backday #latspread #chinup #pullup #strongman

778 15 Jan 23, 2018

COMPOUND MOVEMENTS by jmaxfitness - If you want to build muscle, then you need to focus 80% of your time getting stronger in the big compound movements. - I've been saying this for months now, and I always get people asking "what the heck are compound movements?", so here is your answer. - There are 6 compound movement categories: squat, hinge, horizontal push/pull, vertical push/pull. Within these categories, there are many exercises to choose from. In the image above, I've included my favourites for each. - You can easily build a full workout out of these. In fact, if you're a beginner, you can just do 3 sets of 8-10 reps of each exercise above in a single workout and you'll have the perfect recipe for some major gainz. - If someone you know is trying to get jacked, then send them here. - #buildmuscle #gainmuscle #musclescience #musclegrowth #musclescientist #getstrong #muscleman #muscled #musclegain #jmaxfitness #musclemodel #musclemen #muscleboy #muscleguy #musclefit #musclekingz #deadlifting #squatlife #squatday #benchpress #benchday #deadliftday #legday #armday #chestday #backday #latspread #chinup #pullup #strongman

5018 71 Jan 23, 2018

💥9 EXERCISES FOR HUGE SHOULDER GAINS💥 by sculptedmuscle - 🏀I'll never forget the first time I did a REAL shoulders workout. It was the day before our first college basketball practice of the season. I woke up the next morning and couldn't even raise my hands above my head. Our coach started practice by having us all shoot a pair of free throws. I shot two air balls in a row as all my teammates looked at me in disgust. It was a grand ole' time 🤦‍♂️ - These 9 exercises won't improve your jump shot. But they WILL help you get HUGE gains in all three areas of your shoulders: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1️⃣Anterior Deltoids - the front of your shoulders 2️⃣Medial Deltoids - the middle of your shoulders 3️⃣Posterior Deltoids - the back of your shoulders - 💪If you aren't targeting each deltoid head, you will always struggle to build lean proportioned muscle in your shoulders. Give these mass building exercises a shot and keep your reps in the following ranges: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Barbell Presses: 12-6 reps Dumbbell Presses: 15-9 reps Pushups: 10-40 reps - 👉Do you know anyone else that is looking to build huge gains in their shoulders? If so, send them here. - #fullbody #bodybuildingworkout #buildmuscle #gainmuscle #musclescience #musclegrowth #musclescientist #getstrong #muscleman #muscled #musclegain #jmaxfitness #musclemodel #musclemen #muscleboy #muscleguy #musclefit #musclekingz #deadlifting #squatlife #personaltrainer #benchpress #benchday #deadliftday #legday #armday #chestday #howtolosefat #latspread #shoulderworkout

229 4 Jan 22, 2018

We believe in strong minds and strong bodies 💪🏽 #CarmenProud #musclescience #backandbis #strongmindandbody

10 0 Jan 22, 2018

Hit that follow 👊button petertzemis for daily FITNESS tips!!! - - BIG BACK NOW by jmaxfitness - Visit the link in my bio to apply for online coaching. Only 10 spots left for 2018. - Like many guys, I had NO back when I started training. - It didn't start to grow until I started getting stronger in the 6-12 rep range for deadlifts, rows, and chin-ups. - Chinups (with weight) help to give you the v-taper and back width. - Rows (and their variations, although my favourite is chest supported dumbbell rows) build back thickness. - Deadlifts are like the cherry on top and will finish your entire back development. - When it comes to getting a big back, this is all that really matters, but make sure that you can feel the contraction in your back muscles. Squeeze the lats. Push your elbows back to contract your mid-back. This is important for muscular development. - What's your favourite back exercise? Let me know below. - #backtraining #backday #buildmuscle #gainmuscle #musclescience #musclegrowth #musclescientist #getstrong #muscleman #muscled #musclegain #albygonzalezfitness #musclemodel #musclemen #muscleboy #muscleguy #musclefit #musclekingz #deadlifting #squatlife #squatday #benchpress #benchday #deadliftday #legday #armday #chestday #latspread #chinup #pullup

447 9 Jan 22, 2018
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