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๐Ÿ‘Š๐Ÿป Mass building tip of the week: time under tension! I hear this question way to often: "How many reps should I do to best build muscle mass?" And my answer is always the same: "It's not necessarily about how many reps, but how much time." To build bigger muscles, you need to place them under tension for an extended period of time. Science seems to say that the best time for greater hypertrophy is between 40 and 60 seconds. So when you hear the common: "8-12 reps is the best range" it's assuming you control every rep for about 4 seconds each, getting you between 32 and 48 seconds of time under tension. Now, if you do what a lot of people do and swing the weights around as fast as possible, your 8-12 reps might bring you to 10 to 15 seconds? See how far you are from that "ideal range"? So here's a good way to shoot for it: mid range controlled reps. What you do is you remove the last 1/4 of the movement to keep your working muscles under tension at all times, and stop just before the end of the rep, all while going at a controlled tempo. This will keep your muscles working all throughout your set without rest, and you go for time rather than reps. Aim to do as many controlled reps as possible for about 60 seconds, and you will produce a lot more growth hormones than you would going for 8 fast reps! For more tips, DM me, or come see me at my gym @mjfitnessbeloeil ๐Ÿ’ช๐Ÿป #leadbyexample #loveyourself #fitness #fitnesslife #fitnessmotivation #gym #gymlife #gymmotivation #gymtip #workout #workoutmotivation #workoutroutine #deadlift #posteriorchain #timeundertension #hypertrophy #gains #nopainnogain

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ajismenotu. Nobody :
Absolutely nobody :
Not even my mom :
Vain Me : \"I beg to dis

Nobody : Absolutely nobody : Not even my mom : Vain Me : "I beg to disagree. What's the point of working out if you can't put it on Instagram and receive the validation that you crave for" #ifeelbadpostingthis #notreally #workoutmotivation

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honeyishrunkthefat. Whatโ€™s your weakness???? I LOVEEEE me some Mexican food itโ€™s my favori

Whatโ€™s your weakness???? I LOVEEEE me some Mexican food itโ€™s my favorite! If you could eat something for the rest of your life and not gain weight what would it be? Mine is Enchiladas Chips Hotsauce and HOTWINGS ๐Ÿ˜๐Ÿ˜๐Ÿ˜ ๐Ÿ˜‹ ๐Ÿ˜‹ ๐Ÿ˜‹ #journeytohealth #journey #journeytofit #losingweightjourney #weightlossjourney #50lbsdownandcounting #50lbsdown #workhard #workhard๐Ÿ’ช #byefat #byebyebellyfat #musclestrong #musclestrength #muscles #workout #workoutmotivation #workoutinspiration #workoutgirl #80lbsdownandcounting #80lbsdown #75lbsdown #75lbsdownandcounting #weightloss #weightlosstransformation #enchilada #enchiladas #carbsarelife #carbscarbscarbs #carbs

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copeland920_fitness. Todays Monday the start of a new week, new goals, and the new you. Wha

Todays Monday the start of a new week, new goals, and the new you. What's goals do you have this week what do you want to accomplish. Me I want to go a whole week without fast food or take out lol. For some that's easy for me it's not I just love pizza to much. I have had pizza every weekend since I came back from vacation and this week will be different. I hope everyone goes into this week with there head high and destroy your goal. Here are some videos of my favorite workouts and your basic selfie with babes. @kelseyjfit #workout #workoutmotivation #workoutvideo #fit #fitness #fitnessmotivation #fitnesslife #fitnessaddict #fitlife #fitfam #fitspiration #fitnessjourney #fitnessfun #fitstagram #fitnessfreaks #fitcouple #instafitness #fitnesslifestyle #fitnation #fitgoals #fitnessgoals #fit

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shorin_ninja. The art of peace does not rely on weapons or brute force to succeed; i

The art of peace does not rely on weapons or brute force to succeed; instead, we put ourselves in tune with the universe, maintain peace in our own rooms, nurture life, and prevent death and destruction. The true meaning of the term samurai is one who serves and adheres to the power of love. ๐ŸŒบโš”๏ธ๐ŸŒบ . . . #martialartist #martialarts #jkd #nunchucks #karate #wushu #shorinryu #seibukan #martialartslifestyle #bostaff #vandamme #fungfumaster #martialartslife #horsestance #karate_do #fitnessgoals #kobudo #vegangains #selfdefense #training #meatfreeathlete #workoutmotivation #workouttime #gymmotivation #motivation #veganfitness #veganfit #fitvegan #plantbased #plantbaseddiet

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Elas chegaram! ๐Ÿ˜โค @seventy4oficial Me faz de garota propaganda? Nunca pedi nada pra vcs! Uma cor pra cada dia da semana! Que tal? Hahahahaha! @nandocrespimpersonal #workoutmotivation #workoutfit #workoutwear #workoutlife #workoutmode #workoutgirl

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fitabilitytx. #motivationmonday ๐Ÿ’ชOur client has been working hard at building stren

#motivationmonday ๐Ÿ’ชOur client has been working hard at building strength. Today we tried the bench press with just the regular bar. While our trainer is spotting the path of the bar, or client is doing ALL the work. ๐Ÿ’ชAt FitAbilityTX we work hard to train our clients with their goals in mind. What are your goals?

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We are half way through summer! And if you are like me, your summers been jammed backed full of fun, adventure, laughter and a few drinks (which is always a good time) Itโ€™s the half way mark of the summer and there is NO better time than now to get back on track. Start working out again (15 minutes is all you really need) go for early morning walks. say good bye to all that summer fruit. (Berries are the way to go, save the cantaloupe and peaches for special treats) pass on the guac, as delish as it is, itโ€™s loaded with calories. And slowly start to get outta vacation mode. Bye starting now it just ups your game and gets you ahead of the long winters and comfort food that are headed our way. Start today love. Do a few things differently, it will made a world of difference!!! #thesweatsessions ๐Ÿ“ธ @happihabits

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Life is too short to skip leg day ๐Ÿ‘€๐Ÿคฃ Workout: - Weighted squat shuffle (60 sec) - Single sided wt lunges (x25 each) - Goblet hip thrust (60 sec) - Weighted sumo squat (x25) - Single leg stiff leg DL (40 sec each) - Weighted Narrow split squats (x25 Life is too short to skip leg day ๐Ÿ‘€๐Ÿคฃ Workout: - Weighted squat shuffle (60 sec) - Single sided wt lunges (x25 each) - Goblet hip thrust (60 sec) - Weighted sumo squat (x25) - Single leg stiff leg DL (40 sec each) - Weighted Narrow split squats (x25 each)

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hadar_rl. ื”ื™ื™, ืื– ืื ื™ ื”ื“ืจ, ื‘ืช 32, ื ืฉื•ืื” ื•ืืžื ืœืฉืœื•ืฉื” ืงื˜ื ื˜ื ื™ื (ืืช ื”ืงื˜ืŸ ื‘ื™ื•ืชืจ ื™ืœื“ืชื™

ื”ื™ื™, ืื– ืื ื™ ื”ื“ืจ, ื‘ืช 32, ื ืฉื•ืื” ื•ืืžื ืœืฉืœื•ืฉื” ืงื˜ื ื˜ื ื™ื (ืืช ื”ืงื˜ืŸ ื‘ื™ื•ืชืจ ื™ืœื“ืชื™ ืœืคื ื™ ื›ืฉื‘ืขื” ื—ื•ื“ืฉื™ื). ืืช ืœื™ืžื•ื“ื™ื™ ืกื™ื™ืžืชื™ ืœืงืจืืช ืกื•ืฃ ืฉื ืช 2013 ื‘ืžื›ืœืœืช ื•ื•ื™ื ื’ื™ื™ื˜, ืชื•ืืจ B.Ed, ื•ืžืื– ืžื“ืจื™ื›ืช ื›ื•ืฉืจ ืื™ืฉื™ืช, ืžืืžื ืช ืงื‘ื•ืฆื•ืช ื•ืžื•ืจื” ืœื—ื ืดื’ ื‘ืžืฉืจื“ ื”ื—ื™ื ื•ืš. ื”ื™ื•ื ืื ื™ ื™ื›ื•ืœื” ืœื”ื’ื™ื“ ืฉืืช ืจื•ื‘ ื”ื™ื“ืข ืฉืœื™ ื‘ืชื—ื•ื ื”ื›ื•ืฉืจ, ืฆื‘ืจืชื™ ื‘ืขื™ืงืจ ืžื”ื ืกื™ื•ืŸ ื”ืื™ืฉื™ ืฉืœื™. ื‘ืžื”ืœืš ื›ืœ ื”ืขืฉื•ืจ (ืงืฆืช ื™ื•ืชืจ) ื”ืื—ืจื•ืŸ, ื”ืชื ืกืชื™ ื‘ืฉื™ื˜ื•ืช ืื™ืžื•ืŸ ืฉื•ื ื•ืช, ื›ืฉื‘ื›ืœ ืื—ืช ืžื”ืŸ ื”ืจื’ืฉืชื™ ื•ืจืื™ืชื™ ืืช ื”ืฉื™ื ื•ื™ ืขืœ ื”ื’ื•ืฃ ืฉืœื™. ื”ืชืืžื ืชื™ ื‘ืžื”ืœืš ืฉืœื•ืฉืช ื”ื”ืจื™ื•ื ื•ืช ืฉืœื™ ืขื“ ื™ื•ื ืœืคื ื™ ื”ืœื™ื“ื”, ื›ื™ ื›ืžื• ืฉื”ื™ื•ื ื›ื‘ืจ ื™ื•ื“ืขื™ื, ืœืคืขื™ืœื•ืช ื”ื’ื•ืคื ื™ืช ื™ืชืจื•ื ื•ืช ืจื‘ื™ื ื’ื ื‘ื–ืžืŸ ื”ื”ืจื™ื•ืŸ. ื‘ื™ื ื™ื”ื ื–ืจื™ืžืช ื“ื ื˜ื•ื‘ื” ื™ื•ืชืจ ืœืขื•ื‘ืจ, ืžืกื™ื™ืข ืœืืžื ืœืกื—ื•ื‘ ืืช ืžืฉืงืœ ื”ื”ืจื™ื•ืŸ, ืœืœื ื›ืื‘ื™ ื’ื‘, ืจื’ืœื™ื™ื ื•ืขื•ื“, ื•ืžืฉืคืจืช ืžืื•ื“ ืืช ืžืฆื‘ ื”ืจื•ื—, ืฉื›ื™ื“ื•ืข ืžืื•ื“ ืžื•ืฉืคืข ืžื”ื”ื•ืจืžื•ื ื™ื ืฉืžืฉืชื•ืœืœื™ื ืืฆืœื ื• ื‘ืชืงื•ืคื” ื”ื–ื•. ื‘ืชื•ื ืžืฉื›ื‘ ื”ืœื™ื“ื” (ืœืื—ืจ ื‘ื“ื™ืงืช ืจื•ืคื ื›ืžื•ื‘ืŸ), ื—ื–ืจืชื™ ืžื™ื“ ืœื”ืชืืžืŸ. ื•ืื ืืชืŸ ืฉื•ืืœื•ืช, ืžื” ื”ืœื—ืฅ ืœื—ื–ื•ืจ ืœื›ื•ืฉืจ? ืื– ืงื•ื“ื ื›ืœ ืื™ืŸ ื›ืืŸ ืœื—ืฅ ื‘ื›ืœืœ, ื•ืื ื”ื™ื” ืœื—ืฅ, ื”ืคืขื™ืœื•ืช ื”ื’ื•ืคื ื™ืช ื›ื‘ืจ ืžื–ืžืŸ ืขื–ืจื” ืœื• ืœื”ืฉืชื—ืจืจ ๐Ÿ˜‰ ืœืขืฉื•ืช ืคืขื™ืœื•ืช ื’ื•ืคื ื™ืช ื–ื” ื”ืจื‘ื” ืžืขื‘ืจ ืœื’ื–ืจื” ื—ื˜ื•ื‘ื”. ื–ื” ืงื•ื“ื ื›ืœ ื”ื‘ืจื™ืื•ืช ื”ืคื™ื–ื™ืช, ื”ื ืคืฉื™ืช ื•ื”ืจื™ื’ืฉื™ืช, ื‘ืžื™ื•ื—ื“ ืืฆืœ ื ืฉื™ื ืื—ืจื™ ืœื™ื“ื” ืฉืœื ืžืขื˜ ืžื”ืŸ ื—ื•ื•ืช ื“ื›ืื•ืŸ (ืฉื•ื‘ ื‘ื”ืฉืคืขืช ื”ื”ื•ืจืžื•ื ื™ื) ืืคื™ืœื• ื‘ืžื™ื“ื” ื”ื›ื™ ืงื˜ื ื” ืฉื™ืฉ. ื•ื”ื’ื–ืจื”? ื–ื• ืœื ืžื™ืœื” ื’ืกื”, ื•ื–ื• ืœื ื‘ื•ืฉื” ืฉื›ื•ืœื ื• ืจื•ืฆื•ืช ืœื”ืจื’ื™ืฉ ื˜ื•ื‘ ื‘ื’ื•ืฃ ืฉืœื ื•. ืื– ืขื“ ืขื›ืฉื™ื• ื”ืฆื’ืชื™ ืžืขื˜ ืžืื•ื“ ืžื™ืชืจื•ื ื•ืชื™ื” ืฉืœ ื”ืคืขื™ืœื•ืช ื”ื’ื•ืคื ื™ืช, ื•ืืคื™ืœื• ื™ืฉ ืœื” ืชื•ืคืขืช ืœื•ื•ืื™ ืฉื”ื™ื ื’ื ืœื ืจืขื” ื‘ื›ืœืœ. ื•ืœืกื™ื•ื ืจืง ืืฆื™ื™ืŸ ืฉื’ื ื˜ื™ืงื” ื˜ื•ื‘ื” ื–ื” ืœื ื“ื‘ืจ ืฉื”ืชื‘ืจื›ืชื™ ื‘ื•, ืื‘ืœ ื‘ื”ื—ืœื˜, ื•ืฉื•ื‘ ืžื ืกื™ื•ืŸ ืื™ืฉื™, ื‘ืจ ืฉื™ื ื•ื™. ื˜ื™ืค ืžืžื ื™- ื‘ืœื™ ืžื—ืฉื‘ื” ื™ื•ืชืจ ืžื™ื“ื™ื™, ืคืฉื•ื˜ ืชืชื—ื™ืœื™ โค๏ธ ืœืคืจื˜ื™ื ืขืœ ืื™ืžื•ื ื™ื ืื™ืฉื™ื™ื, ืœื—ืฆื™ ืขืœ ื”ืงื™ืฉื•ืจ ื›ืืŸ ๐Ÿ‘‡๐Ÿผ https://api.whatsapp.com/send?phone=972542156434&text=&source=&data= . . . . . . . #pregnancy #pregnant #pregnancyexercise #pregnancystyle #fitpregnancy #fitnesspregnancy #mom #mommy #workoutmotivation #workoutpregnant #momswithmuscles #momsofinstagram #momswhoworkout #momswholift #gym #gymmotivation #fitnesslifestyle #fitnessaddict #fitgirls #mucels #fitness #fitnessmotivation #motivation #momslife

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lybcl75. Jโ€™ressรจrre ma paire avant mon tรชte

Jโ€™ressรจrre ma paire avant mon tรชte

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