Compact and to the point back session. I seriously think beginners should try and master conventional deadlifts, they teach a lot of fundamental skills such as bracing, that prevents injuries in the long run and generally help to master your own body. I'll make a post about the whole set-up soon.

Dorito?

I enjoy opening back sessions with pullovers or straight arm pushdowns. Unilateral exercises also rule. Underhanded grip is severely underrated and overhated. It's a great tool. Open back up, hit it with big ROM. Vert + horiz + compound and you're golden

I accidentally slapped a 2027 date instead of 2026 lol. But yeah, I am quite happy. Consistency is key. I hope in 9 years I will be better than I am now, just as how now I am better than I was in 2017.

My current chest training is split into two sessions: - heavy flat bench focus - incline presses Workouts are very compact, too, almost always sub 60 minutes. Currently, the frequency of training sessions is dictated mostly by recovery. If I am ready to train, 30-60 minutes for it I will find.

Old school rules. I'm tired of these trends on gatekeeping and overcomplicating things. Don't make things harder and more intimidating, make them easier to understand. Help people figure out stuff instead of projecting snobbism while "acshually"-ing it.

Today's sesh is very basic and compact: -squats -stiff DL -calves I'd say it is beginner-friendly because beginners should master these patterns ASAP, working on mobility as they go. All great exercises that are injury-free if mastered with light weights and without ego.

Today's chest day👇 Simple, efficient. Sometimes there's no need to overcomplicate things. #gym #coaching #training

Since I've been having considerable breaks between training sessions lately, here are some pointers from experience: - training volume should be based on training frequency - training frequency should be based on recovery Less than 2 sessions a week? Not a problem if you adjust volume/intensity.

Guys I need to be real with you. I _really_ need an Xbox Ally X. I am an online fitness coach and people say quite a good one at that. So I present a trade offer: you receive gains/shreds and helth, I receive money to buy me a handheld. Rates are very affordable, too.

I live. Almost a month into my cut. Being 6ft tall at 187 lbs bw at the beginning of May I cut approx 2.5 lbs with a linear, straightforward deficit. Macros were as follows, my preferred formula for cutting: Proteins 2gr x 1kg bodyweight Carbs 2.5gr x 1 kg Fats 0.8-1gr x 1 kg Total intake ~2100 cal

I have coaching slots open! Gym owner since 2013, more than 10 years of coaching experience. Individual, in-depth and no nonsense approach to the process. Weight loss, muscle building, strength training, conditioning Any level of client's physical preparedness is OK!

Training periodization is 👑

BoDyBuiLdiNg anD pOweRLiFtiNg aREn't fuNctiOnAl

For some reason I can't consistently post on Bluesky, and keep forgetting about it, yet every time I go on Twitter I feel like I'm getting food poisoning or worse.

Was supposed to test waters in bench press at ~360 lbs, successfully did 330 and decided not to. -2 kg in ~4 weeks on scales, -5-7 kg on the bar during today's bench 😮‍💨 I am not sure I could've done better, can't say I'm overly satisfied, too.

If after 4-8 weeks of dieting with a linear deficit you stop getting results, introduction of refeed periods to negate dieting stress and fatigue might be a good idea. Sometimes two steps forward and one step back is better than not getting anywhere at all. RECOMMENDATION TO BE USED RESPONSIBLY 😂

Hey folks, I've got open slots for online coaching. Gym owner and coach with more than a decade of coaching experience. General physical preparedness, strength training, aesthetics - I do it all! Meticulous personal approach and affordable rate! Discord # slowjim4 , hit me up!

Cutting 101: - snack control - drinks control - protein intake increase - calorie counting Reduce ritualistic eating, seek low cal snack substitutes. Kill sugared drinks. Start eating more protein, it will fill you better and you'll eat less carbs and fats by default. Actually know what you eat

Curls with a straight bar - my #1 arm builder. People often bounce off of it due to initial wrist and forearm discomfort, but this is THE exercise to build not only bicep but forearms, just take it slow. Contrary to stereotypes, great way for girls to get shapely arms and abs, too. Very practical.

Getting there. Previous back session was 9 days ago. Current strength block looks like this: D1. Legs (back squats, paused back squats, deficit conventional dl, wide stance leg press) D2. Bench press D3. Back (Sumo dl, rack pull, Pendlay rows, vertical pulls of choice) D4. Overhead press

One of the best questions that can be asked an athlete and/or a coach. 1. Plan and structure the process 2. Know yourself, be able to differentiate laziness and unwillingness due to tiredness/lack of recovery 3. Learn to answer the question "Will I do better today or if I give myself more rest?"

Anwar (strong and healthy MINMO)@knihy.bsky.social · 2y ago

Kind of interesting to me how much this resonates to me from an academic perspective too, it's really important to pace yourself, but still stay consistent. May I ask how do you normally approach fatigue management for fitness?

Managing fatigue/recovery is the most important part of training for me. Subpar working plan and nutrition can be somewhat corrected and negated via fatigue management. Insufficient recovery almost always leads to loss of progress and injuries. Surely, being on point in every aspect is ideal.

Leaving 330 behind, slow and steady. Touch and go singles for now. Things started to look up as soon as I increased recovery period between bench sessions, sometimes it's as long as 9 days. Natural strength training in a deficit is an experience.

Managing to somewhat maintain training intensity so far. Always such a flimsy balance between intensity and injury prevention and recovery. Cutting can be done without drastic losses, it's just as I said - very tricky to hit the spot with just the right volume, workload and recovery #gym #coaching

By the way, I'm a fitness coach with 10 years of experience in the field. I primarily work online via Discord. General physical preparedness, strength training and conditioning, aesthetics - can do. More than happy to answer questions and help! * Более 10 лет опыта, от ОФП до эстетики, веду онлайн.

Last two month were very focused, with good caloric surplus and to the point strength training. 6-8 weeks for a training block, no distractions and patience is the way. Giving yourself enough time is underrated.

www.instagram.com/reel/CxI7rt_... Flexible compact dumbbell leg workout. Goblet squats + stiff legged dl supersets 1-4 x 12-20 Takes around ten minutes including rest periods, blasts legs something wicked. Can be done at any level with minimum equipment. #coaching #workout #legday

What's up? I lift, coach people, enjoy music and videogames.