#musclegrowth photos & videos

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Here are different ways you could perform your sets in the to add variety to your training plan.⁣
⁣
Super sets, Giant sets and Drop sets are all ways you could get good amount of training done in a short amount of time.⁣
⁣
However if time is not such an issue, then I would reccomend doing conventional 'straight sets' with a full rest period, as the research shows that longer rest periods are better for muscle growth (due to the fact they allow us to lift more in the subsequent sets). ⁣
⁣
Credit  @jameskewfitness
⁣⁣
Got a question? Comment below or DM me!⁣
⁣
#alwaysoptimal #liftheavy #macros #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift #myfitnesspal #trainsmart #physique #caloriecounting #flexibledieting #iifym #musclemass #onlinecoach #bodybuilding #onlinecoaching #chinup #bodybuildingfood #musclegrowth #leangains #leanbody #longevity #flexiblediet #evidencebased #teamscience #nutribollocks #losefatgainmuscle

For more amazing content follow @mukulnagpaulfitness
.
Here are different ways you could perform your sets in the to add variety to your training plan.⁣

Super sets, Giant sets and Drop sets are all ways you could get good amount of training done in a short amount of time.⁣

However if time is not such an issue, then I would reccomend doing conventional 'straight sets' with a full rest period, as the research shows that longer rest periods are better for muscle growth (due to the fact they allow us to lift more in the subsequent sets). ⁣

Credit @jameskewfitness
⁣⁣
Got a question? Comment below or DM me!⁣

#alwaysoptimal #liftheavy #macros #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift #myfitnesspal #trainsmart #physique #caloriecounting #flexibledieting #iifym #musclemass #onlinecoach #bodybuilding #onlinecoaching #chinup #bodybuildingfood #musclegrowth #leangains #leanbody #longevity #flexiblediet #evidencebased #teamscience #nutribollocks #losefatgainmuscle

I HATE rest days but there are reasons why we NEED them.  Every time we go to the gym for an intense workout, we create microscopic tears in our muscles. This essentially enables our body to adapt and become stronger and more resilient to training stimlulus.  Small microscopic tears aren’t a problem but when we overdo our training or don’t have rest days, those intentional “micro-injuries” can easily become real injuries that prevent us from training.  Weight training is just the beginning of the muscle-building process. Whilst it might seem counterproductive not to be working our muscles for them to grow, rest is the stage in the cycle where we break down our muscle tissue so that it can adapt to the newly introduced strain and grow back stronger.
For our muscles to grow stronger, they need to be allowed sufficient rest and nutrition for the recovery to take place. 
I will be uploading a leg day video later on tonight as I need to build my content on this page. 
#restday #gym #gymmotivation #explore #fitnessmotivation #fitness #musclegrowth #gymlife #personaltrainer #exercise #exercisemotivation

I HATE rest days but there are reasons why we NEED them. Every time we go to the gym for an intense workout, we create microscopic tears in our muscles. This essentially enables our body to adapt and become stronger and more resilient to training stimlulus. Small microscopic tears aren’t a problem but when we overdo our training or don’t have rest days, those intentional “micro-injuries” can easily become real injuries that prevent us from training. Weight training is just the beginning of the muscle-building process. Whilst it might seem counterproductive not to be working our muscles for them to grow, rest is the stage in the cycle where we break down our muscle tissue so that it can adapt to the newly introduced strain and grow back stronger.
For our muscles to grow stronger, they need to be allowed sufficient rest and nutrition for the recovery to take place.
I will be uploading a leg day video later on tonight as I need to build my content on this page.
#restday #gym #gymmotivation #explore #fitnessmotivation #fitness #musclegrowth #gymlife #personaltrainer #exercise #exercisemotivation

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Why Doctors & I ❤️ Luxxe Renew?

It helps regulate metabolism and burn body fat, lower total cholesterol and boost one's immunity. Preserve the youth in everyone and revive youthful glow.These 8 essential berries protect cells from damage caused by free radicals from foods that we eat and environmental factors and lifestyle such as pollution, smoking and alcohol drinking. It also helps in slowing the aging process and effectively hinders the formation of WRINKLES and unsightly marks related to aging.

Say goodbye to feeling sleepless, low energy and looking haggard.
Be healthier with LUXXE RENEW. 🤗 ✅ Best for 30yrs & above (men/women) who are always stressed or over-worked
✅ Supplies lost nutrients before & after givingbirth!

See the amazing result in just few weeks! PS. Huwag gawing business kung ayaw mo ng income.😜 For orders, message me thru my... ⬇️⬇️⬇️
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Why Doctors & I ❤️ Luxxe Renew?

It helps regulate metabolism and burn body fat, lower total cholesterol and boost one's immunity. Preserve the youth in everyone and revive youthful glow.These 8 essential berries protect cells from damage caused by free radicals from foods that we eat and environmental factors and lifestyle such as pollution, smoking and alcohol drinking. It also helps in slowing the aging process and effectively hinders the formation of WRINKLES and unsightly marks related to aging.

Say goodbye to feeling sleepless, low energy and looking haggard.
Be healthier with LUXXE RENEW. 🤗 ✅ Best for 30yrs & above (men/women) who are always stressed or over-worked
✅ Supplies lost nutrients before & after givingbirth!

See the amazing result in just few weeks! PS. Huwag gawing business kung ayaw mo ng income.😜 For orders, message me thru my... ⬇️⬇️⬇️
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#Frontrow #LuxxeWhite #Whitening #Smokers #AlcoholDrinkers #LiverLungKidneyDetoxification #Pimples #Acne #Blemishes #FineLines #MuscleGrowth #ParkinsonsDisease #PimpleMarks #Detox #PCOS #Hyperpigmentation #Melasma #OilyFace #SkinAllergies #LargePores #Fertility #HighBloodPressure #SkinProblems #AntiAcne #Progress #TrustTheProcess #HealingIsAProcess #LifetimeDiscount #LifetimeMembership #pinay

Why Doctors & I ❤️ Luxxe Renew?

It helps regulate metabolism and burn body fat, lower total cholesterol and boost one's immunity. Preserve the youth in everyone and revive youthful glow.These 8 essential berries protect cells from damage caused by free radicals from foods that we eat and environmental factors and lifestyle such as pollution, smoking and alcohol drinking. It also helps in slowing the aging process and effectively hinders the formation of WRINKLES and unsightly marks related to aging.

Say goodbye to feeling sleepless, low energy and looking haggard.
Be healthier with LUXXE RENEW. 🤗 ✅ Best for 30yrs & above (men/women) who are always stressed or over-worked
✅ Supplies lost nutrients before & after givingbirth!

See the amazing result in just few weeks! PS. Huwag gawing business kung ayaw mo ng income.😜 For orders, message me thru my... ⬇️⬇️⬇️
📨Facebook personal account: https://www.facebook.com/profile.php?id=100003714661515 📨Facebook page : https://www.facebook.com/luxxeskincare/ 📨Instagram account: Luxxeskincare_eddie / Skincare.luxxe 📨SMS/Viber: 09194562994

#Frontrow #LuxxeWhite #Whitening #Smokers #AlcoholDrinkers #LiverLungKidneyDetoxification #Pimples #Acne #Blemishes #FineLines #MuscleGrowth #ParkinsonsDisease #PimpleMarks #Detox #PCOS #Hyperpigmentation #Melasma #OilyFace #SkinAllergies #LargePores #Fertility #HighBloodPressure #SkinProblems #AntiAcne #Progress #TrustTheProcess #HealingIsAProcess #LifetimeDiscount #LifetimeMembership #pinay

Why Doctors & I ❤️ Luxxe Renew?

It helps regulate metabolism and burn body fat, lower total cholesterol and boost one's immunity. Preserve the youth in everyone and revive youthful glow.These 8 essential berries protect cells from damage caused by free radicals from foods that we eat and environmental factors and lifestyle such as pollution, smoking and alcohol drinking. It also helps in slowing the aging process and effectively hinders the formation of WRINKLES and unsightly marks related to aging.

Say goodbye to feeling sleepless, low energy and looking haggard.
Be healthier with LUXXE RENEW. 🤗 ✅ Best for 30yrs & above (men/women) who are always stressed or over-worked
✅ Supplies lost nutrients before & after givingbirth!

See the amazing result in just few weeks! PS. Huwag gawing business kung ayaw mo ng income.😜 For orders, message me thru my... ⬇️⬇️⬇️
📨Facebook personal account: https://www.facebook.com/profile.php?id=100003714661515 📨Facebook page : https://www.facebook.com/luxxeskincare/ 📨Instagram account: Luxxeskincare_eddie / Skincare.luxxe 📨SMS/Viber: 09194562994

#Frontrow #LuxxeWhite #Whitening #Smokers #AlcoholDrinkers #LiverLungKidneyDetoxification #Pimples #Acne #Blemishes #FineLines #MuscleGrowth #ParkinsonsDisease #PimpleMarks #Detox #PCOS #Hyperpigmentation #Melasma #OilyFace #SkinAllergies #LargePores #Fertility #HighBloodPressure #SkinProblems #AntiAcne #Progress #TrustTheProcess #HealingIsAProcess #LifetimeDiscount #LifetimeMembership #pinay

Why Doctors & I ❤️ Luxxe Renew?

It helps regulate metabolism and burn body fat, lower total cholesterol and boost one's immunity. Preserve the youth in everyone and revive youthful glow.These 8 essential berries protect cells from damage caused by free radicals from foods that we eat and environmental factors and lifestyle such as pollution, smoking and alcohol drinking. It also helps in slowing the aging process and effectively hinders the formation of WRINKLES and unsightly marks related to aging.

Say goodbye to feeling sleepless, low energy and looking haggard.
Be healthier with LUXXE RENEW. 🤗 ✅ Best for 30yrs & above (men/women) who are always stressed or over-worked
✅ Supplies lost nutrients before & after givingbirth!

See the amazing result in just few weeks! PS. Huwag gawing business kung ayaw mo ng income.😜 For orders, message me thru my... ⬇️⬇️⬇️
📨Facebook personal account: https://www.facebook.com/profile.php?id=100003714661515 📨Facebook page : https://www.facebook.com/luxxeskincare/ 📨Instagram account: Luxxeskincare_eddie / Skincare.luxxe 📨SMS/Viber: 09194562994

#Frontrow #LuxxeWhite #Whitening #Smokers #AlcoholDrinkers #LiverLungKidneyDetoxification #Pimples #Acne #Blemishes #FineLines #MuscleGrowth #ParkinsonsDisease #PimpleMarks #Detox #PCOS #Hyperpigmentation #Melasma #OilyFace #SkinAllergies #LargePores #Fertility #HighBloodPressure #SkinProblems #AntiAcne #Progress #TrustTheProcess #HealingIsAProcess #LifetimeDiscount #LifetimeMembership #pinay

Why Doctors & I ❤️ Luxxe Renew?

It helps regulate metabolism and burn body fat, lower total cholesterol and boost one's immunity. Preserve the youth in everyone and revive youthful glow.These 8 essential berries protect cells from damage caused by free radicals from foods that we eat and environmental factors and lifestyle such as pollution, smoking and alcohol drinking. It also helps in slowing the aging process and effectively hinders the formation of WRINKLES and unsightly marks related to aging.

Say goodbye to feeling sleepless, low energy and looking haggard.
Be healthier with LUXXE RENEW. 🤗 ✅ Best for 30yrs & above (men/women) who are always stressed or over-worked
✅ Supplies lost nutrients before & after givingbirth!

See the amazing result in just few weeks! PS. Huwag gawing business kung ayaw mo ng income.😜 For orders, message me thru my... ⬇️⬇️⬇️
📨Facebook personal account: https://www.facebook.com/profile.php?id=100003714661515 📨Facebook page : https://www.facebook.com/luxxeskincare/ 📨Instagram account: Luxxeskincare_eddie / Skincare.luxxe 📨SMS/Viber: 09194562994

#Frontrow #LuxxeWhite #Whitening #Smokers #AlcoholDrinkers #LiverLungKidneyDetoxification #Pimples #Acne #Blemishes #FineLines #MuscleGrowth #ParkinsonsDisease #PimpleMarks #Detox #PCOS #Hyperpigmentation #Melasma #OilyFace #SkinAllergies #LargePores #Fertility #HighBloodPressure #SkinProblems #AntiAcne #Progress #TrustTheProcess #HealingIsAProcess #LifetimeDiscount #LifetimeMembership #pinay

Why Doctors & I ❤️ Luxxe Renew?

It helps regulate metabolism and burn body fat, lower total cholesterol and boost one's immunity. Preserve the youth in everyone and revive youthful glow.These 8 essential berries protect cells from damage caused by free radicals from foods that we eat and environmental factors and lifestyle such as pollution, smoking and alcohol drinking. It also helps in slowing the aging process and effectively hinders the formation of WRINKLES and unsightly marks related to aging.

Say goodbye to feeling sleepless, low energy and looking haggard.
Be healthier with LUXXE RENEW. 🤗 ✅ Best for 30yrs & above (men/women) who are always stressed or over-worked
✅ Supplies lost nutrients before & after givingbirth!

See the amazing result in just few weeks! PS. Huwag gawing business kung ayaw mo ng income.😜 For orders, message me thru my... ⬇️⬇️⬇️
📨Facebook personal account: https://www.facebook.com/profile.php?id=100003714661515 📨Facebook page : https://www.facebook.com/luxxeskincare/ 📨Instagram account: Luxxeskincare_eddie / Skincare.luxxe 📨SMS/Viber: 09194562994

#Frontrow #LuxxeWhite #Whitening #Smokers #AlcoholDrinkers #LiverLungKidneyDetoxification #Pimples #Acne #Blemishes #FineLines #MuscleGrowth #ParkinsonsDisease #PimpleMarks #Detox #PCOS #Hyperpigmentation #Melasma #OilyFace #SkinAllergies #LargePores #Fertility #HighBloodPressure #SkinProblems #AntiAcne #Progress #TrustTheProcess #HealingIsAProcess #LifetimeDiscount #LifetimeMembership #pinay

Why Doctors & I ❤️ Luxxe Renew?

It helps regulate metabolism and burn body fat, lower total cholesterol and boost one's immunity. Preserve the youth in everyone and revive youthful glow.These 8 essential berries protect cells from damage caused by free radicals from foods that we eat and environmental factors and lifestyle such as pollution, smoking and alcohol drinking. It also helps in slowing the aging process and effectively hinders the formation of WRINKLES and unsightly marks related to aging.

Say goodbye to feeling sleepless, low energy and looking haggard.
Be healthier with LUXXE RENEW. 🤗 ✅ Best for 30yrs & above (men/women) who are always stressed or over-worked
✅ Supplies lost nutrients before & after givingbirth!

See the amazing result in just few weeks! PS. Huwag gawing business kung ayaw mo ng income.😜 For orders, message me thru my... ⬇️⬇️⬇️
📨Facebook personal account: https://www.facebook.com/profile.php?id=100003714661515 📨Facebook page : https://www.facebook.com/luxxeskincare/ 📨Instagram account: Luxxeskincare_eddie / Skincare.luxxe 📨SMS/Viber: 09194562994

#Frontrow #LuxxeWhite #Whitening #Smokers #AlcoholDrinkers #LiverLungKidneyDetoxification #Pimples #Acne #Blemishes #FineLines #MuscleGrowth #ParkinsonsDisease #PimpleMarks #Detox #PCOS #Hyperpigmentation #Melasma #OilyFace #SkinAllergies #LargePores #Fertility #HighBloodPressure #SkinProblems #AntiAcne #Progress #TrustTheProcess #HealingIsAProcess #LifetimeDiscount #LifetimeMembership #pinay

Why Doctors & I ❤️ Luxxe Renew?

It helps regulate metabolism and burn body fat, lower total cholesterol and boost one's immunity. Preserve the youth in everyone and revive youthful glow.These 8 essential berries protect cells from damage caused by free radicals from foods that we eat and environmental factors and lifestyle such as pollution, smoking and alcohol drinking. It also helps in slowing the aging process and effectively hinders the formation of WRINKLES and unsightly marks related to aging.

Say goodbye to feeling sleepless, low energy and looking haggard.
Be healthier with LUXXE RENEW. 🤗 ✅ Best for 30yrs & above (men/women) who are always stressed or over-worked
✅ Supplies lost nutrients before & after givingbirth!

See the amazing result in just few weeks! PS. Huwag gawing business kung ayaw mo ng income.😜 For orders, message me thru my... ⬇️⬇️⬇️
📨Facebook personal account: https://www.facebook.com/profile.php?id=100003714661515 📨Facebook page : https://www.facebook.com/luxxeskincare/ 📨Instagram account: Luxxeskincare_eddie / Skincare.luxxe 📨SMS/Viber: 09194562994

#Frontrow #LuxxeWhite #Whitening #Smokers #AlcoholDrinkers #LiverLungKidneyDetoxification #Pimples #Acne #Blemishes #FineLines #MuscleGrowth #ParkinsonsDisease #PimpleMarks #Detox #PCOS #Hyperpigmentation #Melasma #OilyFace #SkinAllergies #LargePores #Fertility #HighBloodPressure #SkinProblems #AntiAcne #Progress #TrustTheProcess #HealingIsAProcess #LifetimeDiscount #LifetimeMembership #pinay

Why Doctors & I ❤️ Luxxe Renew?

It helps regulate metabolism and burn body fat, lower total cholesterol and boost one's immunity. Preserve the youth in everyone and revive youthful glow.These 8 essential berries protect cells from damage caused by free radicals from foods that we eat and environmental factors and lifestyle such as pollution, smoking and alcohol drinking. It also helps in slowing the aging process and effectively hinders the formation of WRINKLES and unsightly marks related to aging.

Say goodbye to feeling sleepless, low energy and looking haggard.
Be healthier with LUXXE RENEW. 🤗 ✅ Best for 30yrs & above (men/women) who are always stressed or over-worked
✅ Supplies lost nutrients before & after givingbirth!

See the amazing result in just few weeks! PS. Huwag gawing business kung ayaw mo ng income.😜 For orders, message me thru my... ⬇️⬇️⬇️
📨Facebook personal account: https://www.facebook.com/profile.php?id=100003714661515 📨Facebook page : https://www.facebook.com/luxxeskincare/ 📨Instagram account: Luxxeskincare_eddie / Skincare.luxxe 📨SMS/Viber: 09194562994

#Frontrow #LuxxeWhite #Whitening #Smokers #AlcoholDrinkers #LiverLungKidneyDetoxification #Pimples #Acne #Blemishes #FineLines #MuscleGrowth #ParkinsonsDisease #PimpleMarks #Detox #PCOS #Hyperpigmentation #Melasma #OilyFace #SkinAllergies #LargePores #Fertility #HighBloodPressure #SkinProblems #AntiAcne #Progress #TrustTheProcess #HealingIsAProcess #LifetimeDiscount #LifetimeMembership #pinay

Our @nocco fridge is full and ready to get you guys through your #workouts
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Branch chain amino acids are great for recovery, and for helping #musclegrowth... But don't forget to make sure that you are consuming enough #protein too! Chat to the guys if you want more #help and #advice
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Deals available for a box of 24 cans!
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#trojantrainingsystems #fitness #sport #pt #hastings #coaching #nutrition #lifestyle #bcaas #supplements #knowledge #diet #healthy #good #food

Our @nocco fridge is full and ready to get you guys through your #workouts
.
.
.
Branch chain amino acids are great for recovery, and for helping #musclegrowth ... But don't forget to make sure that you are consuming enough #protein too! Chat to the guys if you want more #help and #advice
.
.
Deals available for a box of 24 cans!
.
.
#trojantrainingsystems #fitness #sport #pt #hastings #coaching #nutrition #lifestyle #bcaas #supplements #knowledge #diet #healthy #good #food

Calves are a notoriously difficult muscle group to grow. ⁣
⁣
As a result, many people adopt the wrong attitude and don't train them properly then blame their genetics for their lack of progress (something I've definitely been guilty of!)⁣
⁣
The same principles of growth apply as with almost any muscle group!⁣
⁣
1. Good form. Often guys like to jack up the weight on calves raises at the expense of their form. Bouncing off the bottom of the movement is only going to rob your calves of the tension they need to grow.⁣
⁣
2. Training frequency. The scientific literature shows us that spreading your training volume for a given muscle group over 2-3 sessions is superior to doing it all in 1 session.⁣
⁣
3. Overload! Muscle growth all comes down to progressive overload - aka getting stronger over time! Log your weights and reps and ensure that week by week you're doing slightly more than you were last time. ⁣
⁣
Want to learn how to lose fat and get lean the right way? Download your FREE guide 'The 5 Fundamentals of Fat Loss' - link in bio ⁣
⁣
#alwaysoptimal #liftheavy #macros #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift #myfitnesspal #trainsmart #physique #caloriecounting #flexibledieting #iifym #musclemass #onlinecoach #bodybuilding #onlinecoaching #chinup #bodybuildingfood #musclegrowth #leangains #leanbody #longevity #flexiblediet #evidencebased #teamscience #nutribollocks #losefatgainmuscle

Calves are a notoriously difficult muscle group to grow. ⁣

As a result, many people adopt the wrong attitude and don't train them properly then blame their genetics for their lack of progress (something I've definitely been guilty of!)⁣

The same principles of growth apply as with almost any muscle group!⁣

1. Good form. Often guys like to jack up the weight on calves raises at the expense of their form. Bouncing off the bottom of the movement is only going to rob your calves of the tension they need to grow.⁣

2. Training frequency. The scientific literature shows us that spreading your training volume for a given muscle group over 2-3 sessions is superior to doing it all in 1 session.⁣

3. Overload! Muscle growth all comes down to progressive overload - aka getting stronger over time! Log your weights and reps and ensure that week by week you're doing slightly more than you were last time. ⁣

Want to learn how to lose fat and get lean the right way? Download your FREE guide 'The 5 Fundamentals of Fat Loss' - link in bio ⁣

#alwaysoptimal #liftheavy #macros #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift #myfitnesspal #trainsmart #physique #caloriecounting #flexibledieting #iifym #musclemass #onlinecoach #bodybuilding #onlinecoaching #chinup #bodybuildingfood #musclegrowth #leangains #leanbody #longevity #flexiblediet #evidencebased #teamscience #nutribollocks #losefatgainmuscle

It’s bring your son to work day today 😍🧡 #GoldenDoodle

It’s bring your son to work day today 😍🧡 #GoldenDoodle

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Don't ever stop working on your goals. If you fail, then try something different. Failure simply helps you see what didn't work as you fight for what you WANT.
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If you need a hand, ASK! Come in store and grab advice on your training and nutrition! We will help you and devise a plan for you!
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#bodybuilding #diet #motivation #massmotivation #massnutritionaustralia #fitness #fitfam #powerlifting #dieting #fatloss#musclegrowth

Don't ever stop working on your goals. If you fail, then try something different. Failure simply helps you see what didn't work as you fight for what you WANT.

If you need a hand, ASK! Come in store and grab advice on your training and nutrition! We will help you and devise a plan for you!


#bodybuilding #diet #motivation #massmotivation #massnutritionaustralia #fitness #fitfam #powerlifting #dieting #fatloss #musclegrowth

@thebranchwarren @sangram_chougule_official
If you love fitness and if you wanna build muscle you must FOLLOW ME @mens_physique_india  for more effective content 😊 wish you a nice day and see you on the next post 😎💪🏼
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Effort is the key determinant of the level of motor unit recruitment that is used in any muscular contraction. Increasing the level of effort in a rep (by pushing or pulling on the bar harder) will increase the number of motor units that are being used.

However, the level of motor unit recruitment does not determine the level of mechanical tension that the muscle fibers experience. This is determined by the force-velocity relationship.

Thinking about these two fundamental physiological principles can help explain how muscle growth occurs after strength training (which involves slow movement speeds, either due to a heavy weight or fatigue) but not after power training (which involves fast movement speeds). It also explains why the muscle fibers of low-threshold motor units do not tend to grow after strength training (because they are already fully grown). -------------------- #sandcresearch #strengthandconditioning #strengthtraining #strength #sportsscience #biomechanics #exercisescience #research #sciencetopractice #performance #science #infographic #infographics #hypertrophy #muscle #musclegrowth #muscledamage #motorunitrecruitment #forcevelocityrelationship #effort #recruitment #motorunit #sizeprinciple #lowthresholdmotorunits

Effort is the key determinant of the level of motor unit recruitment that is used in any muscular contraction. Increasing the level of effort in a rep (by pushing or pulling on the bar harder) will increase the number of motor units that are being used.

However, the level of motor unit recruitment does not determine the level of mechanical tension that the muscle fibers experience. This is determined by the force-velocity relationship.

Thinking about these two fundamental physiological principles can help explain how muscle growth occurs after strength training (which involves slow movement speeds, either due to a heavy weight or fatigue) but not after power training (which involves fast movement speeds). It also explains why the muscle fibers of low-threshold motor units do not tend to grow after strength training (because they are already fully grown). -------------------- #sandcresearch #strengthandconditioning #strengthtraining #strength #sportsscience #biomechanics #exercisescience #research #sciencetopractice #performance #science #infographic #infographics #hypertrophy #muscle #musclegrowth #muscledamage #motorunitrecruitment #forcevelocityrelationship #effort #recruitment #motorunit #sizeprinciple #lowthresholdmotorunits

People often say that they want to “lose weight” but this is a very loose term. Weight loss can come from a multitude of places such as:
- Fat
- Water
- Glycogen
- 💩
- and MUSCLE!
-
-
When it comes to weight loss what we really want to lose is fat, muscle is actually something to be preserved and the more you can keep hold of whist dieting the better your physique will look once the fat has been stripped back.
-
-
So, how do you maintain muscle while losing fat? Here are 5 key tips…
-
-
1. Consume sufficient protein. Aim for between 1.7g-2.2g per kg of bodyweight. 🎯
-
-
2. Using occasional re-feeds or mini diet breaks where you come out of a deficit and return to a maintenance level of calories can help to up regulate certain hormonal processes that might slow down if you have been in a deficit for quite a while. 🎯
-
-
3. Maintain regular resistance training. For most people I’d suggest using a full body approach. 🎯
-
-
4. Avoid excessive cardio. Cardio isn’t a bad thing and can be great to help shift body fat. That said if done excessively it can increase the risk of muscle loss. Use it as a tool when things start to plateau. 🎯
-
-
5. Don’t be excessive with your calorie deficit. The larger the deficit, the higher the risk of muscle loss. Not only that but large deficits are usually highly unsustainable and not very enjoyable. Aim for around a 20% reduction from maintenance calories. 🎯
-
-
Hopefully this will help in your physique development endeavours. If you have any questions or would like some help, feel free to send me a DM or visit my website (link in bio).📲🙋🏻‍♂️
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 #muscleloss #staystrong #preservemuscle #heretohelp #dietsupport #dietingproblems #dietingandweightlosscoach #healthydieting #howtolosefat #howtobuildmuscle #weightlosscommunity #weightlossproblems #musclegrowth #losethatfat #losefatgainmuscle

People often say that they want to “lose weight” but this is a very loose term. Weight loss can come from a multitude of places such as:
- Fat
- Water
- Glycogen
- 💩
- and MUSCLE!
-
-
When it comes to weight loss what we really want to lose is fat, muscle is actually something to be preserved and the more you can keep hold of whist dieting the better your physique will look once the fat has been stripped back.
-
-
So, how do you maintain muscle while losing fat? Here are 5 key tips…
-
-
1. Consume sufficient protein. Aim for between 1.7g-2.2g per kg of bodyweight. 🎯
-
-
2. Using occasional re-feeds or mini diet breaks where you come out of a deficit and return to a maintenance level of calories can help to up regulate certain hormonal processes that might slow down if you have been in a deficit for quite a while. 🎯
-
-
3. Maintain regular resistance training. For most people I’d suggest using a full body approach. 🎯
-
-
4. Avoid excessive cardio. Cardio isn’t a bad thing and can be great to help shift body fat. That said if done excessively it can increase the risk of muscle loss. Use it as a tool when things start to plateau. 🎯
-
-
5. Don’t be excessive with your calorie deficit. The larger the deficit, the higher the risk of muscle loss. Not only that but large deficits are usually highly unsustainable and not very enjoyable. Aim for around a 20% reduction from maintenance calories. 🎯
-
-
Hopefully this will help in your physique development endeavours. If you have any questions or would like some help, feel free to send me a DM or visit my website (link in bio).📲🙋🏻‍♂️
-
-
#muscleloss #staystrong #preservemuscle #heretohelp #dietsupport #dietingproblems #dietingandweightlosscoach #healthydieting #howtolosefat #howtobuildmuscle #weightlosscommunity #weightlossproblems #musclegrowth #losethatfat #losefatgainmuscle

“Biceps for show, triceps for go!” 💪 Kick start your morning with these get up & go tricep kickbacks!! 😯
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⌨️ DM us now to book in a FREE trial session! •
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#surgefitness #urgetosurge #emstraining #athlete #fitfam #muscles #fitspo #fatburn #weightloss #fatloss #musclegrowth #ems #london #fitness #diet #hammersmith #wholebodyworkout #workout #InBody #surge #ems #fit #local #business #nutrition #macros #results

“Biceps for show, triceps for go!” 💪 Kick start your morning with these get up & go tricep kickbacks!! 😯

⌨️ DM us now to book in a FREE trial session! •







#surgefitness #urgetosurge #emstraining #athlete #fitfam #muscles #fitspo #fatburn #weightloss #fatloss #musclegrowth #ems #london #fitness #diet #hammersmith #wholebodyworkout #workout #InBody #surge #ems #fit #local #business #nutrition #macros #results

What does the #science say about training frequency?

As a general rule, if you look to train a muscle group a minimum of twice a week you can't go too wrong.

Not only will this allow for better fatigue management by reducing single session training volume, but it can also be a method used to increase the total amount of weekly volume, as a way to apply progressive overload.

Benefits in bullet points if you can't be arsed to read a wall of text.
.
👉 Better fatigue management
👉 Elevated levels of muscle protein synthesis [1]
👉 Another method of applying progressive overload
.
So if you're currently running something like your typical #brosplit with a training frequency of once a week and have hit a wall in your training and stopped progressing, then it may be worth looking at your program structure and consider increasing your training frequency.

#bigfit #builtbybigfit #fit #fitness #fitspo #bigfitprograms #programdesign #trainingdesign #makemeaworkout #trainingprinciples #frequency #trainingsplit #brosplitnothanks #musclegrowth #musclegain #programsmarttrainhard #sciencebitches #pubmed [1] https://www.ncbi.nlm.nih.gov/pubmed/27102172

What does the #science say about training frequency?

As a general rule, if you look to train a muscle group a minimum of twice a week you can't go too wrong.

Not only will this allow for better fatigue management by reducing single session training volume, but it can also be a method used to increase the total amount of weekly volume, as a way to apply progressive overload.

Benefits in bullet points if you can't be arsed to read a wall of text.
.
👉 Better fatigue management
👉 Elevated levels of muscle protein synthesis [1]
👉 Another method of applying progressive overload
.
So if you're currently running something like your typical #brosplit with a training frequency of once a week and have hit a wall in your training and stopped progressing, then it may be worth looking at your program structure and consider increasing your training frequency.

#bigfit #builtbybigfit #fit #fitness #fitspo #bigfitprograms #programdesign #trainingdesign #makemeaworkout #trainingprinciples #frequency #trainingsplit #brosplitnothanks #musclegrowth #musclegain #programsmarttrainhard #sciencebitches #pubmed [1] https://www.ncbi.nlm.nih.gov/pubmed/27102172

Spending today feeling sorry for myself because of my ankle 🙃 Still getting it done, push session later, will post up once finished 🤙🏻
•
•
It’s days like today when you want nothing more than to not hit a session that counts. Get your head straight, get your arse to the gym and stick to your plan 🔥💪🏻

Spending today feeling sorry for myself because of my ankle 🙃 Still getting it done, push session later, will post up once finished 🤙🏻


It’s days like today when you want nothing more than to not hit a session that counts. Get your head straight, get your arse to the gym and stick to your plan 🔥💪🏻

Just another day at the gym 💪🏽
Always get the best feeling after a good workout! 🤩
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#ryderwear #ryderwearshoes #legday #legworkout #pumped #sweaty #muscles #fivestarfitness #muscleselfie #bodybuilder #growth #musclegrowth #musclegay #fitnesslover #goodfeels #happyplace #tattoos #muscletattoos #biceps #quads #natural #fitgay
BULK POWDERS For Your Delicious Protein Drinks...... Includes:Whey Protein Isolate✳️Whey Protein Concentrate&Leucine✳️....To Support Muscle Growth✅

BULK POWDERS is your best bet if you are looking for protein to add to your diet and grow your muscle.

Call To Order☎️020-9688113
#ditohealthshop#proteinshake #protein #musclebuildingfoods #muscle #workout #preandpostworkout #wheyprotein #bulkpowders #bodybuildingmotivation #fitnessmotivation #fitness #fitinspiration #proteinshakesrecipes #befit #instafit #diet#organic #vegan#gymbuddies #musclegrowth #wheyproteinisolate #healthylifestyle #supplements #healthfoodstore  #whey #exercise #eatclean #bodygoals #fitfood .....Live Healthy...Live Free👌

BULK POWDERS For Your Delicious Protein Drinks...... Includes:Whey Protein Isolate✳️Whey Protein Concentrate&Leucine✳️....To Support Muscle Growth✅

BULK POWDERS is your best bet if you are looking for protein to add to your diet and grow your muscle.

Call To Order☎️020-9688113
#ditohealthshop #proteinshake #protein #musclebuildingfoods #muscle #workout #preandpostworkout #wheyprotein #bulkpowders #bodybuildingmotivation #fitnessmotivation #fitness #fitinspiration #proteinshakesrecipes #befit #instafit #diet #organic #vegan #gymbuddies #musclegrowth #wheyproteinisolate #healthylifestyle #supplements #healthfoodstore #whey #exercise #eatclean #bodygoals #fitfood .....Live Healthy...Live Free👌

Hold your head high and be proud of where you are, only you know the inner battles and demons you may have faced to achieve what you have so far.
Everyone is fighting their own fight and face their own challenges everyday.
Today I am assessing and reflecting on where I am and where I want to be. Key to change is small daily steps and fresh focus to remain dedicated. I am my only competition, and I have a vision of where I want to be.
So today I choose to knuckle down and become that vision.

#holdontoyourdreams #holdyourheadhigh #vision #goalsetting #goals #iammyonlycompetiton #betteryourself #dedication #dailysteps #quatreturns #bodyfitness #bodycomposition #womenwholift #muscles #musclegrowth #shred #timetogetlean

Hold your head high and be proud of where you are, only you know the inner battles and demons you may have faced to achieve what you have so far.
Everyone is fighting their own fight and face their own challenges everyday.
Today I am assessing and reflecting on where I am and where I want to be. Key to change is small daily steps and fresh focus to remain dedicated. I am my only competition, and I have a vision of where I want to be.
So today I choose to knuckle down and become that vision.

#holdontoyourdreams #holdyourheadhigh #vision #goalsetting #goals #iammyonlycompetiton #betteryourself #dedication #dailysteps #quatreturns #bodyfitness #bodycomposition #womenwholift #muscles #musclegrowth #shred #timetogetlean

Double tap & tag your friends who really want FAT LOSS.
For daily tips 👇Share this to each others !👫❤️
⏩⏩⏩⏩⏩⏩⏩⏩⏩⏩⏩⏩
👉 Follow us @fitness.and.healthybody👈
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Double tap & tag your friends who really want FAT LOSS.
For daily tips 👇Share this to each others !👫❤️
⏩⏩⏩⏩⏩⏩⏩⏩⏩⏩⏩⏩
👉 Follow us @fitness.and.healthybody👈
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#liftlife #fitness2ne1 #8020rule #legdayshoes #caloriesburned #leanbulk #caloriesdeficit #musclegrowth #caloriesurplus #musclemorph #fatlosstips #braingains #losefatgainmuscle #tntfitness #losefatnotcurves #gymadvice #shredgoals #fitnesshealthy #workoutplan #usefultips #musclegain #musclemass #weightlossresults #buildingmuscle #barbell #sixpackchallenge #caloriecounting

🔸HOW TO DO PENDLAY ROWS - by @breitfit🔸⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
📝 Pendlay rows are a great exercise because besides its focus on upper back development you get more bang for your back here as the posterior chain also gets worked. Before we dig into the tutorial one word of caution though: Not everyone initially possesses the required mobility to execute the pendlay row safely! If you cannot maintain a neutral spine when grabbing that bar on the floor you are better off working with other lifts (e.g. bent-over rows from the rack or plates) while improving your mobility and movement control before getting into pendlays.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
➕ During the setup for the pendlays it is crucial to maintain a neutral back and engaged core. Make sure to look down and not overextending your neck. Before you initiate the pull your shoulders are protracted and retract and depress as you start rowing. This is also the point where you should inhale. Hold and brace while you row the barbell up towards your breastbone or the upper abs. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
➕ When rowing the weigh up it is crucial to not pull from your lower back but from your upper back. The lower back’s job here is stabilization, nothing more. Also make sure to keep that close to parallel to the floor torso alignment during the row and don’t extend up in the endrange.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
➕ When you drop the weight down exhale. Lower it until it touches the floor and stop a short time here (“deadstop”). The floor is where each rep ends and begins (which makes this barbell row a real pendlay row).
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔈Happy rowing! Tag a friend who should see this!
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#musclebuilding #musclegrowth #hypertrophy #gainingmuscle #lats #buildingmuscle #musclemass #strengthtraining #strength #muscles #functionalfitness #mobilitywod #liftingweights #fitnessaddicted #strongbody #pullday #fitnessinspiration #backday #backtraining #backdayworkout #upperbodyworkout #weighttraining #upperbody #barbellrows #pendlayrows #gymtips #fitnesstip #fitnesstips #gymtips #rowing

🔸HOW TO DO PENDLAY ROWS - by @breitfit🔸⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
📝 Pendlay rows are a great exercise because besides its focus on upper back development you get more bang for your back here as the posterior chain also gets worked. Before we dig into the tutorial one word of caution though: Not everyone initially possesses the required mobility to execute the pendlay row safely! If you cannot maintain a neutral spine when grabbing that bar on the floor you are better off working with other lifts (e.g. bent-over rows from the rack or plates) while improving your mobility and movement control before getting into pendlays.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
➕ During the setup for the pendlays it is crucial to maintain a neutral back and engaged core. Make sure to look down and not overextending your neck. Before you initiate the pull your shoulders are protracted and retract and depress as you start rowing. This is also the point where you should inhale. Hold and brace while you row the barbell up towards your breastbone or the upper abs. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
➕ When rowing the weigh up it is crucial to not pull from your lower back but from your upper back. The lower back’s job here is stabilization, nothing more. Also make sure to keep that close to parallel to the floor torso alignment during the row and don’t extend up in the endrange.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
➕ When you drop the weight down exhale. Lower it until it touches the floor and stop a short time here (“deadstop”). The floor is where each rep ends and begins (which makes this barbell row a real pendlay row).
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔈Happy rowing! Tag a friend who should see this!
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#musclebuilding #musclegrowth #hypertrophy #gainingmuscle #lats #buildingmuscle #musclemass #strengthtraining #strength #muscles #functionalfitness #mobilitywod #liftingweights #fitnessaddicted #strongbody #pullday #fitnessinspiration #backday #backtraining #backdayworkout #upperbodyworkout #weighttraining #upperbody #barbellrows #pendlayrows #gymtips #fitnesstip #fitnesstips #gymtips #rowing

@carsvillain ℹPLEASE RATE FROM 0 TO 10👇ℹ
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🔥How to get sixpack abs🔥
.
Follow @dancudes .
Most people that DM me or as me questions are in regards to how to get sixpack abs. Everyone wants the beach body, but no one actually understands the process to get one. A lot of people that speak to me said they have tried keto, they have done intermittent fasting, they have taken fat burners but no matter what they do they can't get that lean. Aside from sleep, the two most important variables that are paramount to get that lean are training and nutrition, the latter of which I believe is of the upmost importance. In terms of training, we always want to be building mucle mass. We want to train to get strong and we want to train to make some gains no matter who you are. This means focusing on the compound exercises in all rep ranges and weight, aiming for about 10-20 sets of 6-12 reps per muscle group per week. You should also look into adding fasted walks into your day in the morning and additional higher intensity cardio 1 to 3x/week. That is generally what is ideal for building muscle, oxidizing body fat and making gains. When it comes to your diet, we want to be focused on whole foods which includes a ton of fruits and veggies. We also want to ensure we are eating enough protein to build and maintain muscle mass especially if we are losing body fat. If you're already relatively lean and at a healthy body fat percentage and are just looking to get even leaner for aesthetic purposes, carb cycling may help you as I know it has certainly helped me get very lean and dry me out so definitely do your own research and see if it is right for you. Your diet especially needs to be on point as no matter how hard you train, you'll never get abs without a good diet.
.
✅ Follow @dancudes
✅ Follow @dancudes
✅ Follow @dancudes
______________________
#workoutroutine #musclegain #fitness #exercise #leanmuscle #squats #deadlifts #buildingmuscle #buildmuscle #proteins #getinshape #fitnesschallenge #musclefood #musclegains #musclegrowth #gainmuscle #weightgain #physiology #hypertrophy #sixpackabs #gainzz #gainz #trainhardorgohome #strengthening #getshredded #fitnessfam #keepmuscle

🔥How to get sixpack abs🔥
.
Follow @dancudes .
Most people that DM me or as me questions are in regards to how to get sixpack abs. Everyone wants the beach body, but no one actually understands the process to get one. A lot of people that speak to me said they have tried keto, they have done intermittent fasting, they have taken fat burners but no matter what they do they can't get that lean. Aside from sleep, the two most important variables that are paramount to get that lean are training and nutrition, the latter of which I believe is of the upmost importance. In terms of training, we always want to be building mucle mass. We want to train to get strong and we want to train to make some gains no matter who you are. This means focusing on the compound exercises in all rep ranges and weight, aiming for about 10-20 sets of 6-12 reps per muscle group per week. You should also look into adding fasted walks into your day in the morning and additional higher intensity cardio 1 to 3x/week. That is generally what is ideal for building muscle, oxidizing body fat and making gains. When it comes to your diet, we want to be focused on whole foods which includes a ton of fruits and veggies. We also want to ensure we are eating enough protein to build and maintain muscle mass especially if we are losing body fat. If you're already relatively lean and at a healthy body fat percentage and are just looking to get even leaner for aesthetic purposes, carb cycling may help you as I know it has certainly helped me get very lean and dry me out so definitely do your own research and see if it is right for you. Your diet especially needs to be on point as no matter how hard you train, you'll never get abs without a good diet.
.
✅ Follow @dancudes
✅ Follow @dancudes
✅ Follow @dancudes
______________________
#workoutroutine #musclegain #fitness #exercise #leanmuscle #squats #deadlifts #buildingmuscle #buildmuscle #proteins #getinshape #fitnesschallenge #musclefood #musclegains #musclegrowth #gainmuscle #weightgain #physiology #hypertrophy #sixpackabs #gainzz #gainz #trainhardorgohome #strengthening #getshredded #fitnessfam #keepmuscle

We got more work to do at #powerhousegym #workoutmotivation #musclegrowth #eatbigtohetbig
Ever tried to bake bread??
🥖 🥯🍞🥖🥯🍞🥖🥯🍞🥖🥯🍞
This recipe is fool proof and is beyond easy to make!!! So get yo self in the kitchen, throw in that apron, turn on that salsa music and chef it up!!!!!! 💥

Low-Carb Bread! 🍞
Full recipe below, send it to a friend who’d love this! 📥⁣
⁣
This bread is crazy low in carbs, and high in protein, making it perfect for those on a keto diet! It goes beautifully with any of your normal sandwich fillings, but a nice ham salad with this bread is truly amazing 😍🥗🥪
. . .⁣
(Makes Roughly 10 Slices)⁣
📝INGREDIENTS📝⁣
6 Eggs (Separated)⁣
2 Whole Eggs⁣
1/3 Cup Olive Oil⁣
2 Cups Almond Flour⁣
1 Tbsp Baking Powder⁣
1/2 Tsp Salt⁣
1/4 Tsp Cream of Tartar⁣
⁣
👩‍🍳PREPARATION👨‍🍳⁣
1. Preheat the oven to 375F/190C.⁣
2. Separate 6 eggs into two different bowls.⁣
3. Add two whole eggs to the bowl which has the yolks in.⁣
4. In a large mixing bowl, combine the egg yolks and whole eggs with the olive oil, almond flour, baking powder, and salt.⁣
5. In a different large mixing bowl, add the cream of tartar to the separated egg whites and whisk to form fluffy white peaks which hold their shape.⁣
6. Fold the whisked egg whites into the other ingredients, a bit at a time, taking care to be very gentle so that as much air as possible stays in the mixture.⁣
7. Pour the mixture into a bread tin, which has a rectangle of parchment paper on the bottom - DO NOT grease the tin!⁣
8. Bake for 40 minutes.⁣
9. Enjoy 🌱😋⁣
⁣
🍽NUTRITIONAL INFO🍽⁣
(Per Slice)⁣
Calories: 167⁣
Total Fat: 13g⁣
Saturated Fat: 2.5g⁣
Cholesterol: 131mg (44%)⁣
Sodium: 168mg (7%)⁣
Carbohydrate: 4.8g⁣
Of which sugars: 0.1g⁣
Fiber: 1.9g⁣
Protein: 8.5g⁣
Calcium: 10%⁣
Tryptophan: 35%⁣
Vitamin D: 7%⁣
⁣

Ever tried to bake bread??
🥖 🥯🍞🥖🥯🍞🥖🥯🍞🥖🥯🍞
This recipe is fool proof and is beyond easy to make!!! So get yo self in the kitchen, throw in that apron, turn on that salsa music and chef it up!!!!!! 💥

Low-Carb Bread! 🍞
Full recipe below, send it to a friend who’d love this! 📥⁣

This bread is crazy low in carbs, and high in protein, making it perfect for those on a keto diet! It goes beautifully with any of your normal sandwich fillings, but a nice ham salad with this bread is truly amazing 😍🥗🥪
. . .⁣
(Makes Roughly 10 Slices)⁣
📝INGREDIENTS📝⁣
6 Eggs (Separated)⁣
2 Whole Eggs⁣
1/3 Cup Olive Oil⁣
2 Cups Almond Flour⁣
1 Tbsp Baking Powder⁣
1/2 Tsp Salt⁣
1/4 Tsp Cream of Tartar⁣

👩‍🍳PREPARATION👨‍🍳⁣
1. Preheat the oven to 375F/190C.⁣
2. Separate 6 eggs into two different bowls.⁣
3. Add two whole eggs to the bowl which has the yolks in.⁣
4. In a large mixing bowl, combine the egg yolks and whole eggs with the olive oil, almond flour, baking powder, and salt.⁣
5. In a different large mixing bowl, add the cream of tartar to the separated egg whites and whisk to form fluffy white peaks which hold their shape.⁣
6. Fold the whisked egg whites into the other ingredients, a bit at a time, taking care to be very gentle so that as much air as possible stays in the mixture.⁣
7. Pour the mixture into a bread tin, which has a rectangle of parchment paper on the bottom - DO NOT grease the tin!⁣
8. Bake for 40 minutes.⁣
9. Enjoy 🌱😋⁣

🍽NUTRITIONAL INFO🍽⁣
(Per Slice)⁣
Calories: 167⁣
Total Fat: 13g⁣
Saturated Fat: 2.5g⁣
Cholesterol: 131mg (44%)⁣
Sodium: 168mg (7%)⁣
Carbohydrate: 4.8g⁣
Of which sugars: 0.1g⁣
Fiber: 1.9g⁣
Protein: 8.5g⁣
Calcium: 10%⁣
Tryptophan: 35%⁣
Vitamin D: 7%⁣

🦵SMITCH MACHINE LEG WORKOUT 🦵
(This workout helps tone and gain muscle growth in legs). Crowded gym? Limited equipment? No problem! You really don’t need much to get an effective leg workout. Here are 4 powerful leg exercises that will target MAINLY quads but also glutes, hamstrings and calves! 
1️⃣ Squats 
2️⃣ Closed leg squats 
3️⃣ Lunge to curtsy lunge 
4️⃣ Bench Step ups 
Beginner: 3 sets x 15 reps (low weight)
Intermediate: 4 sets x 12 reps (moderate)
Advanced: 5 sets x 8-10 reps (Heavy) 
TIP: THE HEAVIER THE WEIGHT, THE MORE GAINS! .
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#Musclegrowth #Goodform #Leggains #QuadFocused #Lowerbodycircuit #SmithMachineCircuit #StrongBody #StrongMentality #Fitnessguru #Fitladies #Fitgirlsofig #Ponteenforma #Ejercisioparatodos #Gluteos #Nalgas #Pierna #Tonificarlaspiernas #Amartecompletamente #Tonificartucuerpo #Entrenamiento #Sacramento #RosevilleCA #Folsom #Stockton #NorCal #Womenwhotrain #CorningCA #ReddingCA #ChicoCA

🦵SMITCH MACHINE LEG WORKOUT 🦵
(This workout helps tone and gain muscle growth in legs). Crowded gym? Limited equipment? No problem! You really don’t need much to get an effective leg workout. Here are 4 powerful leg exercises that will target MAINLY quads but also glutes, hamstrings and calves!
1️⃣ Squats
2️⃣ Closed leg squats
3️⃣ Lunge to curtsy lunge
4️⃣ Bench Step ups
Beginner: 3 sets x 15 reps (low weight)
Intermediate: 4 sets x 12 reps (moderate)
Advanced: 5 sets x 8-10 reps (Heavy)
TIP: THE HEAVIER THE WEIGHT, THE MORE GAINS! .
.
.
.
#Musclegrowth #Goodform #Leggains #QuadFocused #Lowerbodycircuit #SmithMachineCircuit #StrongBody #StrongMentality #Fitnessguru #Fitladies #Fitgirlsofig #Ponteenforma #Ejercisioparatodos #Gluteos #Nalgas #Pierna #Tonificarlaspiernas #Amartecompletamente #Tonificartucuerpo #Entrenamiento #Sacramento #RosevilleCA #Folsom #Stockton #NorCal #Womenwhotrain #CorningCA #ReddingCA #ChicoCA

AMAZING FREAKING WORKOUT TODAY!! 👏🏼
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5x3 cleans
30 thruster
800m run
30 thruster
400m run
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I really enjoyed this one! I have been hitting PRs all week. It is such an amazing feeling pushing my limits and testing my strength and physical abilities! Here’s to finishing week 3 of my #transPHORMation!!

AMAZING FREAKING WORKOUT TODAY!! 👏🏼
.
—-
5x3 cleans
30 thruster
800m run
30 thruster
400m run
.
—-
I really enjoyed this one! I have been hitting PRs all week. It is such an amazing feeling pushing my limits and testing my strength and physical abilities! Here’s to finishing week 3 of my #transPHORMation !!

🎥: @anfywest

🎥: @anfywest

Follow 👉 @fitness_market

Follow 👉 @fitness_market

You're muscles grow while you sleep
Your body is constantly breaking down and rebuilding muscle. However, it builds muscles most commonly two times a day, right after your workout and during sleep. While you sleep your body produces growth hormone, which aids in muscle growth.Oct 13, 2016
https://www.theactivetimes.com › •••••••••••••••••••••••••••••••••••••••••.•••••••••••••••• We probably had the best mattress sales associate ever. @mattressfirm should give Zigi a raise. I look forward to cozy night sleep. Today’s workout was pretty basic for me and will be listed in the comment section the 10 pics give you a glimpse of the afternoon/evening. •••••••••••••••••••••••••••••••••••••••••••••••••••••• #mattressfirm #sleep #musclegrowth #FitnessMotivation  #GetStrong #ptinthemaking #alexfitnessally #Muscleporn #HealthyLife  #YouCanDoIttoo #FitnessGoals #bipolar #adhd #tankfitness #girlwithabootay #worcester #buckedup #curvygirl #food #anytimefitness #followme #dance #happy #buckedupgirls #mri @igworcesterma #dasambassador

You're muscles grow while you sleep
Your body is constantly breaking down and rebuilding muscle. However, it builds muscles most commonly two times a day, right after your workout and during sleep. While you sleep your body produces growth hormone, which aids in muscle growth.Oct 13, 2016
https://www.theactivetimes.com › •••••••••••••••••••••••••••••••••••••••••.•••••••••••••••• We probably had the best mattress sales associate ever. @mattressfirm should give Zigi a raise. I look forward to cozy night sleep. Today’s workout was pretty basic for me and will be listed in the comment section the 10 pics give you a glimpse of the afternoon/evening. •••••••••••••••••••••••••••••••••••••••••••••••••••••• #mattressfirm #sleep #musclegrowth #FitnessMotivation #GetStrong #ptinthemaking #alexfitnessally #Muscleporn #HealthyLife #YouCanDoIttoo #FitnessGoals #bipolar #adhd #tankfitness #girlwithabootay #worcester #buckedup #curvygirl #food #anytimefitness #followme #dance #happy #buckedupgirls #mri @igworcesterma #dasambassador