Got a good sweat on today that's for sure. Leave it to #legday . I've been slacking on posting but also just been trying to ignore social media. I've been consistent at the #gym about 3 days a week plus a hike a week. Trying to up that to at least 4 but I'm starting a new job this week so we'll see how that goes. My diet totally fell off this week. 😒 When you have a husband who can eat whatever and not gain an once it can be hard. I'm heading out for groceries to hopefully curb the cravings: I just love carbs and craft beer so much! 😫😫lol happy Tuesday!
Building arms - training arms with frequency is something that I find effective how ever in regards to my style of training ,I love time under tension, using heavy weights with high volume ,with decent form and finishing off with high reps for the pump how do you train your arms ??
Ran into this girl at the grocery store last night AND got to see her at the gym this morning! Glad I'm able to call @motivationalfitness4 a friend and teammate!
She's one the nicest people ever, she's driven, super motivating and of course insanely cute. Go give her a follow, I guarantee she has big things in her future. 😘😘
I have days where I love the company of others & can be absolutely ott personality wise, laughing & mucking around, thriving on the excitement of mixing with others. Then I can be the complete opposite, when the thought of socialising is exhausting & I crave absolute solitude. Does this make me introverted extrovert or an extroverted introvert? Something I have often pondered. Either way sometimes I just love going to the gym & working out when no one is there. Turning the music up loud, singing & even having a little dance between sets (I conveniently forget about cctv on those occasions!). This was one of those days & I absolutely killed arms & shoulders & threw in a fast minute on the rower after every couple of sets. Dead at the end but happy 😊. #fitover50#over50fitness#nevertoolate#weights#strong#strongwomen#healthy#agingwell#gym#solitude#muscles
FACTORS TO CONSIDER FOR PROGRAMMING:
In no particular order here are things to consider when putting a program together for yourself or a client:
1.Minimal effective dose: least amount of work done to achieve positive result
2.Max recoverable volume: max amount of work done while still achieving a positive result.
3.Sum of stress: training stress + nutrition stress + family stress + lifestyle + drug/alcohol stress
4.Sum of recovery: stretching + mobility work + relaxation time + nutrition (amount and quality) + sleep
5.Total relative volume: weight lifted per movement/body part per week
6. Total number of sets per body part
7.Intensity sets vs hypertrophy sets per body part: low rep seps vs high rep sets
8.Frequency: how often a muscle/movement is trained
9.Tempo: length of reps
10.Rest periods: time between sets
11.Individuals prominent Muscle fibre type: naturally explosive vs high rep grinder
12.Muscle fibre type: individual muscles response to various rep ranges
13.Phase goal: what's the purpose of this phase of training
14.Previous phase: keep and build on pr guess
15.Future planning/Upcoming phase: prepare for what's to come
16.An end point: is the over all goal time dependent
17.Available equipment in individuals gym
18.Equipment location in the gym: important for supersets etc.
19.Work out time available: how often and for how long can an individual train
20.Strengths & weaknesses / imbalances
21.Workout placement: training weakness's after rest days
22.Pre activation strategies
23.Pre fatigue strategies
24.strength curves: working both lengthened and shortened parts of the muscle
25.loading types: barbell, dumbbell, machine, bands, body weight
26.Variation: training from varied angles
27.personality types: prefer consistency or variation
28.RPE: rate of perceived exertion
29.Deload/Peak: lower and higher output weeks
30.Prehab: injury prevention exercises
This is what makes the great trainers great, and why those going the extra mile will last the distance.
#Transformationtuesday inspired by @healthychefsteph on the LEFT was 20 year old me, who excessively did cardio, barely ate a thing, and felt really self conscious as soon as I started to put on a tiny bit of weight. I have never been light because of how tall I am, so I was obsessed with being 9 stone something, and at 5ft 10 that is somewhat on the light side. =====================================
⏩⏩⏩RIGHT fast-forward 5 years and more the happiest with my body I've ever been. I eat intuitively, I don't say no to treating myself. I lift weights 4-6 times a week. Barely do any cardio (if you catch me on a treadmill you should take a picture because it's about as rare as sighting big foot 🤷♀️). Nearly picture is better than the other but my mental health and struggle with body dysmorphia is much better on the right. My message would be to do whatever makes you happy and love yourself girllllllll/boy #equality