Choose exercises that serves your purpose best! If your goal is strengthen your shoulders pick compound barbell exercises like OHP, Snatchpress and jerks!!!. If your goal is Hypertrophy then pick exercises that are isolation exercises like lateral raises with Dumbbells and cables, Arnold press and so forth and focus on form and increase time under tension for that exercise. . .👉 @health__important . . . #fitstrength007 #shoulderworkout #shoulder #shoulders #bouldershoulders #strength #hypertrophy #shouldersworkout #fitspiration #fitinstagram #fitnessaddict #fitnesspro #infographic #rajpura
Choose exercises that serves your purpose best! If your goal is strengthen your shoulders pick compound barbell exercises like OHP, Snatchpress and jerks!!!. If your goal is Hypertrophy then pick exercises that are isolation exercises like lateral raises with Dumbbells and cables, Arnold press and so forth and focus on form and increase time under tension for that exercise. . . . . . #fitstrength007 #shoulderworkout #shoulder #shoulders #bouldershoulders #strength #hypertrophy #shouldersworkout #fitspiration #fitinstagram #fitnessaddict #fitnesspro #infographic #rajpura
Because these three things make you a complete human being 🤓 . . . . . #fitstrength007 #fitnessquotes #fitnessquote #gymmotivationalquote #gymmotivation #winner #victor #nevercomplain #dontmakeexcuses #getthingsdone #youareawinner #mind #body #spirit #rajpura
Some days are off😪. All you can do is just go through it. Keep these 4 things in check and you are less likely to have a bad Training session😬 . . . . #fitstrength007 #baddays #badtrainingsession #offday #offdays #rajpura #overtraining #restisessential #checklist #fitness #training
OMEGA-3 fatty acids are essential fatty acids which really help you to keep a healthy heart, improve insulin sensitivity and eventually lose weight. ________________________________ A typical Indian contains a lot of OMEGA-6 fatty acids but not OMEGA-3 WHICH can cause inflammation and even more health affects. ________________________________ So incorporate some OMEGA-3 fats into your diet for best health benefits. . . . . . #fitstrength007 #omega3 #fatloss #fatlosstips #weightlosstransformation #weightloss #weightlossmotivation #fats #healthyfats #insulinsensitivity #improveinsulinsensitivity #loseweightfast #losefat #improveyourhealth #rajpura
What's up everyone!! So these are #BOXCUMJUMPSQUATS. A perfect leg workout finisher. ________________________________________________________ Try this brutal leg workout finisher next time you hit your legs. They're very punishing. Until next time see you guys💪💪 _________________________________________________________ Also i really wanna thank @hp_thakur & @rahul.setia.984 for filming 🎥🎥 this exercise. . . . . . #fitstrength007 #legs #legfinisher #training #fitness #legworkout #sundayfunday #sundaylegs #squats #squatschallenge #brutallegfinisher #rajpura #punjab #india
Here are some tips for you keep in mind next time you do deadlifts 💪💪 . . . . . #fitstrength007 #deadlift #checklist #tips #deadlifts #strength #strengthtraining #strengthening #training #rajpura #rajpuracity #rajpuratown
Yes Hammer curls are a great way to train your long head (brachialis) and that small muscle under long head called brachioradialis. If your long head is lagging then do this exercise first in your next bicep session and be consistent with it to see results 🙌🙌 Also keep your form in check don't use shoulders to pull the weight up. Start light and focus on pulling with your bicep and progressively increase the weight as you get stronger on the exercise 💪💪 Until next time 💪💪 . . . . . #fitstrength007 #biceps #bicepsworkout #bicepworkout #bicepworkouts #biceps💪 #armsworkout #armday #saturdayisarmday #keepgoimgandkeepgrowing #rajpura #rajpuracity #fitnessquotes #fitness #fitnessmotivation #gymmotivation #gyms #punjab #india
Comment down with yes if you are a winner 🙌🙌 . . . . . #fitstrength007 #fitnessquotes #fitnessquote #gymmotivationalquote #gymmotivation #winner #victor #nevercomplain #dontmakeexcuses #getthingsdone #youareawinner #rajpura
👇⬇️ Must Read ⬇️👇 Best #Tricep exercises to hit all three heads of your Tricep. Give them a try next time you train your triceps. 1. One arm Dumbbell skull crusher 2. Barbell skull crusher 3. lateral pushdowns 4. Overhead Dumbbell extensions 5. One arm cable pulldown. . . . . . #fitstrength007 #triceps #tricepworkout #horseahoetricep #longhead #fitness #training #bodybuilding #strengthtraining #rajpura #rajpuracity #chandigarh #mohali #punjab #india
Hey what's up everyone and welcome back to @fitstrength007. So you're going to the gym repping out heaviest weight possible week after week and now you just feel exhausted and stressed due to prolonged and intolerable stress (heavy lifting) being placed on the body! Now might be the time to introduce a deload week. A deload week, as the name implies, is a week of training in which you still go to the gym to workout, but the intensity and volume of your workouts are far easier to manage. A deload week is a scheduled reduction in the total intensity and/or volume of your workouts. Now i know most of you will be like what the hell this dude is talking but i can tell you that deload weeks can actually help your body to recover better and come back even stronger. Also your joints and Central nervous system are working week after week and they're worn out, so a deload week would give nothing but some time to rest to your joints and CNS which is very necessary to increase the longevity of your joints. Now how to do it? You just simply lift 30-40% of the weight that you normally would and focus on right technique.This is the time you focus on your sleep and create balance in life. Furthermore don't just jump into the heavy training after the deload week right away, instead you want slowly progress with the weights on the bar. Remember More pain doesn't necessarily means more gain. Until next time 💪💪💪 #fitstrength007 #deload #deloadweek #rest #recovery #recoverytime #lifting #liftingweights #bodybuilding #powerlifting #strengthtraining #heavylifting #gym #gymtime #personaltraineradvice #personaltrainer #fitgoals #functionaltraining #fitnesslife #fitmen #fitnessfreak
Relatable?😂😂 👇👇 comment down👇👇 . . . . . #fitstrength007 #squat #squats #legday #legworkout #rep #lastrep #fitnessmotivation #gymmemes #gymmeme #gymmotivation #gym #gymaholic #squatter #athlete #gymlife #fitlifestyle #fitnessgoal #fitnessinspiration #fitnesstips #fitnessfreak #fitnessjunkie #gymmemes #gymhumor #rajpura #punjab #india
Hey what’s up everyone and welcome back to #fitstrength007. Let’s continue our “most scientific way to train” series with shoulders today!! So shoulder or deltoids has three main muscles which are Anterior or front delts, Lateral or side delts and rear or posterior delts. Now everybody loves to train shoulders but are you doing it right? Follow this scientific way to train your shoulders!! 1. Anterior or front delts: - Front delt is the biggest head of your shoulder. Barbell and dumbbell overhead presses along with front raises are good enough to train your shoulders. Arnold to conventional overhead presses are another good way to train your front delts. 2. Lateral or side delts: - Now side delts get a lot of work in overhead pressing but you need some isolation exercises to get those capped shoulders. Side or lateral raises with dumbells and especially with cables are very good to hit those side delts. Plate overhead swirls are very good finishers for your side delts. Remember to see results, you have to hit a lot more volume to build those side caps and along with that rest also comes into play!! 3. Posterior or rear delts: - Rear delts are the smallest and most neglected part of the shoulders. Weak rear delts can increase the chances of a rotator cuff injury or impingement in your shoulder joint whereas developed rear delts keeps your shoulder joint healthy and functional. Face pulls and reverse pec dec are very good exercises apart from bend over side raises for your rear delts. Pro tip: - Include a body weight exercise like overhead pushups in your shoulder day for more muscle damage. #shoulder #shoulders #shoulderworkout #shoulderstability #shoulderstrength #shoudlerday #weighttraining #strengthtraining #gym #pushups #overheadpress #dumbbells #dumbbellworkout #dumbbellpress #bodybuilding #bodybuildingnation #bodybuilder #athlete #athletelife #training #personaltrainer #fitnesscoach #rajpura #patiala #chandigarh #mohali #ludhiana #punjab #india
Hey what’s up everyone and welcome back to "the most scientific way to train" series. Now is the turn for biceps!! Now is a short muscle group in the arm resting on the humerous bone!! This short muscle group is divided into 4 segments which are bicep brachii (short head), bicep brachii (long head), brachialis and brachioradialis. · Bicep brachii (short head): - This is the inner part of the bicep attaching to humorous bone and elbow joint. It’s responsible for the width of the bicep. Wide grip chin-ups, wide grip barbell rows and preacher curls will the train this part of your bicep! · Bicep Brachii (long head): - This is the outer part of your bicep crossing the shoulder joint and elbow joint. It’s responsible for the length of your bicep. Inclined dumbbell curls, spider curls and drag curls will isolate your Long head of the bicep! · Brachialis: - This is the muscle beneath the long head and helps increase the overall size of your bicep, if trained. Hammer curls and reverse barbell curls will hit your brachialis. · Brachioradialis: - This part originates from your bicep and crosses your elbow over the forearm extensors. Hammer curls with fat grip and reverse curls will hit your brachialis. Head to stories for exercises in chronological order! #fitstrength007 #biceps #bicep #bicepworkout #barbellcurls #curls #fitness #fit #bodybuilding #strength #chinups #bigbiceps #fitfam #health #workout #muscle #rajpura #patiala #chandigarh #india
Hey what's up everyone and welcome back to #fitstrength007. So this post is continued with "the most scientific way to train" series, for BACK. Now our Back has the most amount of muscle groups after legs. It comprises Lats, Traps(not just upper Traps 🙃), Rhomboids, rear delts, Teres major, Teres minor, rear delts and Lower back (erector spinae). 1. Lats: - To hit lats I'd say stick to pull-ups, chin ups and lat pulldowns. Jump onto pullups and then come on lat pulldowns after you cannot do a single pull-up. DUMBBELL rows and underhand barbell rows are also great for lats. 2. Trapezius(traps): - Now Traps are subdivided into 3 muscle groups Upper traps, middle Traps and Lower traps. People usually train upper traps but neglect the other two, to fully develop Traps hit them all. DUMBBELL rows can be used to isolate mid traps. Also cable cross pulls on the knees are another great exercise to isolate mid traps. For lower traps prone Y’s and lying dumbbell raise will do! For upper traps we know barbell shrugs, trap bar deadlifts and farmer’s carry are the way to go!! 3. Erector Spinae (lower back): - while heavy conventional deadlifts alone do most of the work for low back but a glute ham raise or hyperextension would be icing on a cake 4. Rhomboids: - Barbell rows pulled with ring finger would emphasize your rhomboids!! 5. Rear delts: - Rear delts are often neglected by the people and cause problems in their posture. Alongwith that weak rear delts can cause an injury in shoulder joint. So hit your rear delts with face pulls and reverse pec dec!! 6. Rotator cuff muscles: - Going with a wider grip on pull-ups and lat pulldowns will do enough for these muscles. #back #traps #lats #backworkout #backday #rhomboids #pullups #chinups #latpulldown #pull #pullday #training #workout #deadlifts #scientific #training #scientifictraining #rajpura #patiala #chandigarh #punjab #india K9
What's up everyone. Let's hit legs on this Monday. This is a scientific leg workout for your legs with anatomy break down. 1. Quadriceps: it consists of Four muscle groups a. vastus lateralis b. vastus medialis c . rectus femoris d. vastus interalis (not mentioned in this graphic) To hit quadriceps you must focus on exercises like front squats and bulgarian split squats. 2. Hamstrings: Hamstrings split into three muscle groups a. Semimembranosus b. Semitendinosus c. Bicep femoris Now to hit the first two you gotta do low bar back squats & Romanian deadlifts. For the the third one you gotta do lying leg curls because bicep femoris can be trained only through flexion. 3. Glutes: Glutes are the major muscle group which are the most powerful muscle group of all and the most neglected one as well! It has three major muscle group. a. Gluteus maximus b. Gluteus minimus c. Gluteus medius Now Hip thrust will do the most of the job for Glutes. However you still need isolation exercises like banded side leg raises and side lunges to hit your gluteus and other small muscles like adductors or abductors. 4. Calves: Now most people have a very hard time carving out those calves. Keep in mind these are stubborn very small muscle group that needs more volume and Intensity. It consists two kind of muscle group. a. gastrocnemius b. soleus Just hit more volume and intensity on standing and seated calve raises with correct form. #fitstrength007 #legs #legdayeveryday #legdaymeme #squats #squat #quads #quad #hamstrings #glutes #glutesworkout #calves #calvesworkout #romaniandeadlift #powerlifter #rajpura
Lord krishna got no chill 😂😂 but anyways facts are facts 🔥💪 For those who are lost in translation. It's a sarcastic graphic that is showing our god telling a great warrior that lemon, honey or hot water doesn't triggers fatloss it is your commitment to eat right, Training with weights alongwith cardio and your consistency that triggers fatloss . . . . #fitstrength007 #myth #myths #mythbusters #busted #fatlosstips #fatloss #weightlosstips #weightloss #facts #facts💯 #truth #true #truethings #fitnessquotes #fitnesslife #fitlife #weightlossmotivation #weightlosstransformation #rajpura #punjab #india
Hey what's up everyone. So summers are officially here and most of you must have decided to cut down that big chunk of fat around your bellies. So here is your summer shred plan 1. Establish a caloric deficit: - To cut down fat obviously you have to eat less but remember the deficit should be 300-700 calories low and not exceeding more than that if you love your #metabolism 2. calculate your macros:- Start calculating your macros. Calculating your calories will help you measure the caloric deficit accurately. 3. Manipulate your training: - Use compound or multijoint exercises and increase the intensity with considerably heavy weights, incorporate HIIT cardio along with that. 4. supplement smart:- Now by supplement i mean, consume enough protein and fats, limit your carb intake and consume fibreous carbs like veggies and whole grains. Having a salmon or tuna once in a while will give you omega-3 which really helps in fat loss by optimizing your hormones. Pro Tip:- Have a teaspoon of cinnamon before your HIIT session #fitstrength007 #fitnesslifestyle #fitnessgoals #cardio #hiit #hiitworkout #hiitworkouts #hiitcardio #caloric #fatloss #fatlosstips #weightlosstransformation #weightloss #weightlossmotivation #training #smart #smarttraining #trainsmart #weights #weighttraining #lift #lifting #liftingweights #plan #weightlosstips #workoutsplit #rajpura #punjab #india
Hey what's up everyone and today we're going to talk about why we should do the standing Dumble press instead of seated dumbbell press. so let's get into it. First of all standing #dumbbell presses are way more challenging than the seated one. It totally impacts the amount of weight you can lift in the seated version. The problem with seated dumbbell presses is that at a point you start to use the force of your legs to push the weight up. When doing standing version, it will demand more core (abs) stability and will work on the strengthening of your core besides your shoulders (ofcourse🙄), which doesn't happens in the seated version. So start pushing those weights up standing on your feet rather than seating on a bench. Until next time💪💪 #fitstrength007 #overheadpress #shoulderpress #shoulderworkout #shoulder #shoulderstrength #shoulders #shouldersworkout #shoulderday #shoulderdays #shoulderstability #warmup #standingdumbbellpress #standing #coreworkout #corestability #abs #strengthening #corestrength #militarypress #militarypresses #fitness #fitnessmotivation #personaltrainer #fitnesscoach #rajpura #punjab #india
Relatable?😂😂😂😂 . . . . Tag your friends ⬇️⬇️⬇️⬇️ . . . . . #fitstrength007 #gymbuddy #gymbuddies #gympartner #gympartners #fitnessjourney #fitnesslife #fitnessquotes #fitnesspro #fitnessphysique #fitlifestyle #gymshark #gymprogress #buddy #gymlife #squats #benchpress #deadlift #powerlifting #relatable #fitnesslife #trainwithme #training #beastmode #gymmode #gymislife #rajpura #punjab #india
Agree?? comment down your opinion!!⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️ . . . . . #fitstrength007 #fitness #fitnessquotes #fitsport #fitnesscoach #fitfam #fitnessmotivation #fitnesstransformation #fitstagram #fitnessmodel #fitnessfun #fit #fitnessaddict #fitspiration #fitnessjourney #fitnesslife #rajpura #punjab #bharat
Hey what's up everyone and welcome back to #fitstrength007. So these are the exercises that really work and you should be doing!!!!🔥🔥🔥🔥💪💪💪💪💪💪💪 This exercise sheet comprises of exercises which are a perfect mix of Compound and isolations exercises. As a beginner you need to aim for 20 sets per week per muscle group for big muscle groups (chest, back and legs) and 12 to 15 for small muscle groups (biceps, triceps and shoulders). Intermediates and advanced should hit 25 and 30 sets per week per muscle group respectively for big muscle groups, whereas 20 and 25 for small muscle groups to achieve their total volume!!!! #fitstrength #gyms #gymtime #volume #beast #beastboy #gymaholic #benchpress #squat #deadlifts #deadlift #pullups #barbellrows #strength #strengthtraining #bodybuildingmotivation #dedication #consistency #fit #fitsport #sports #athlete #athletes #athletictraining #rajpura #powerlifter #weightlifter #punjab #india
⬇️⬇️ read the good stuff ⬇️⬇️ Now today let's talk about the top 10 rookie mistakes that most of you make. 1. Poor sleep:- There's a reason why this is on top. You can do everything right, train hard and eat right but you can't gain muscle if your sleep is all out of wack!! 2. Focusing on supplements instead of real food. Believe me real food is gonna do a lot more wonders than those fancy suppliments. Now suppliments have their importance but real and clean always comes first!! 3. Ignoring compound lifts:- Yeah you feel that pump with those curls and extensions but you can't progress without those compound lifts be it beginner or advanced. Spend time on learning the technique and incorporate compound lifts alongwith isolations because compounds and isolations go hand in hand. 4. Ego lifting:- Lifting the weights that you can't command would do nothing but injure you. So be consistent and earn those big heavy lifts!! 5.Parallel and hinge squats:- I can't stress this enough!! Not squatting to the full depth can do more harm than good. So squat deep with technique unless you've got an injury 6. Ignoring leg days:- Now we see this huge guys with humongous pecs on chicken legs. You've ought to train your legs to avoid injuries and asymmetry. 7. Overtraining:- Now this is a very sensitive topic. Most people don't know what and how much is overtraining. People think "more the better". so as a natural athlete your should be training around 60-90 mins. Max!!! 8. Split programming:- There still are some people who decide what to train when they get in the gym. Like everything in life should be planned then so should be your training!! 9. Not stretching properly and enough:- This is the most common one out there. People get in the gym and jump onto weights and machines right away!! If you want to keep you joints healthy and injury free then just warm up and stretch enough and properly. Atleast give 10 minutes to it. 10. Not watching caloric intake:- When you try to gain muscle you think you just have to eat more and more, but majority of people end up eating wrong kinds of food and in the wrong proportions. You have to eat meals with carbs, proteins and fats perfectly.
Hey what's up everyone and welcome back to your own fitness page #fitstrength007 where you get the real stuff So you wanna lose some fat and you're sick of doing hours and hours of cardio and all those so called "fat loss diets" but can't see anything come off!! What if i told you there's only one way you could lose fat provided you're doing weight training and cardio!!!!! So you have to optimize your hormones if you want to lose fat and Insulin is the prime hormone that is directly related to fat loss. If a person has more insulin secreted in their body then that person is gonna get fat and fatter!!! so how can you optimize your insulin levels? well obviously you have to watch your carb intake the type and the quantity. So you want to avoid simple carbs coz they are high on glycemic index and switch to more complex carbs which are low on glycemic index, simply stating the former ones they spike more insulin. Eating your fibre like 🥗 and fats first, before eating carbs has shown to spike less insulin but on top of that you have to incorporate a training routine to get your insulin levels back to normal. Also don't take protein in its raw form like taking just a protein shake because protein also spikes insulin in its raw form. Instead you can combine protein with fats. But remember in post workout you have to just eat protein ( alongwith clean simple carbs) Below are the treats that come with high insulin😬 1. obesity 2. Diabetes 3. Cardiac diseases 4. Fatty liver (yupp not just from booze) 5. High cholesterol 6. Dementia and so forth Remember optimizing your insulin levels can only make you lose fat the right way💪💪 peace!!!! #fitstrength007 #insulin #insulinsensitivity #insulinpump #insulinresistance #healthcare #healthylifestyle #healthyeating #healthfirst #health #nutrition #eatright #eatrightnotless
Hey what's up everyone and welcome back to #fitstrength007 so Fibre huh!!! Dietary fibre is found in cereals, fruits and vegetables. Fibre is made up of the indigestible parts or compounds of plants, which pass relatively unchanged through our stomach and intestines. Fibre is mainly a carbohydrate. The main role of fibre is to keep the digestive system healthy.Dietary fibre is mainly needed to keep the digestive system healthy. It also contributes to other processes, such as stabilising glucose and cholesterol levels. In countries with traditionally high-fibre diets, diseases such as bowel cancer, diabetes and coronary heart disease are much less common in such countries. So below are the types of fibres with their sources 1. Soluble fibre - It includes pectins, gums and mucilage, which are found mainly in plant cells. One of its major roles is to lower LDL (bad) cholesterol levels. Good sources of soluble fibre include fruits, vegetables, oat bran, barley, seed husks, flaxseed, psyllium, dried beans, lentils, peas, soy milk and soy products. Soluble fibre can also help with constipation. 2.Insoluble fibre - It includes cellulose, hemicelluloses and lignin, which make up the structural parts of plant cell walls. A major role of insoluble fibre is to add bulk to faeces and to prevent constipation and associated problems such as haemorrhoids. Good sources include wheat bran, corn bran, rice bran, the skins of fruits and vegetables, nuts, seeds, dried beans and wholegrain foods. So everybody should aim for about 22g - 25g of fibre daily. Now there's one thing to remember when you take that much fibre. You have to drink enough water for the day otherwise that fibre is gonna abdominal discomfort. To simply just increase your fibre intake increase the amount of veggies in your plate that really helped me alot. #fitstrength #fibre #highfibre #dietaryfibre #nutri #nutritious #nutritiousfood #nutritiousanddelicious #nutritiousmovement #nutritiousmeals #fruits #veggies #veggiesalad #weightcontrol #healthybreakfast #healthysnacks #fitness #fitfam #nutrition #nutritionfacts #nutritionexpert #rajpura #rajpuracity #punjab #india
⬇️⬇️👇👇 read the good stuff👇👇⬇️⬇️ Hey what’s up everyone and welcome back to #fitstrength007. So you saw the meme, right? It really blows my mind when I see people benching more weight than squatting!!! I’ve also seen people bench like a 250 pounds (113 kgs) while they struggle squatting even 150 pounds (68 kgs), not to mention the people who don’t squat because squat is “bad for their knees”. Our body’s natural tendency is to move more weight with legs than with our arms because our legs are stronger than arms. Besides making you look chicken legs; a situation like this can lead to various imbalances in our body which can increase the chances of injuries like an ACL tear (one of the major ligament in your knee joint) because your legs won’t be strong and stable enough to bear your own damn body weight. Your athletic performance will start decreasing, Lower back would suffer and the list goes on and on. So start training your legs and especially start squatting with as much zest as you would train your chest on a bench press. Look forward to them because squat is one of the most anabolic exercises of all!! So squat as much as you bench and bench as much as you squat!! #fitstrength007 #fitstrength #squats #benchpress #powerlifter #chickenlegs #squatter #chest #chestworkout #legworkouts #legworkout #legwork #chandigarh #fitness #fitfam #fitnessquotes #fitnesstransformation #strengthtraining #strengthquotes #strengthandconditioning #personaltrainer #personaltraineradvice #rajpura #patiala #ludhiana #india #indialovers
Yupp Thats me 😂😂 💪💪🏋️🏋️🏋️ who else is this??😂😂 Tag your gym friends or gym gang ⬇️⬇️👇👇 😂😂 #fitstrength007 #lastrep ##fit #fitness #fitguy #gymquotes #gymhumor #gymmemesofficial #memesgym #thatface😂 #strengthquotes #gymguy #gymgang #gymfriends #instaphoto #instagymfit #rajpura #punjab #india_everyday
What's up everyone!! So let's kick off this #Monday with #legday or should i say #squats. Now we all know why squats should be a staple in your leg training. Now there are 3 variations of barbell squats. 1. low bar Back squat 2. High bar Back squat 3. Front squat (my fav. 😏) But there are things you should take care of while you start squatting. 1.warm up:- To warm up just do a little bit of cardio to get that heart rate up (3-5 minutes will do). Then start doing some hip and ankle mobility work which is very important. After that do some dynamic stretches for quads, hamstrings and glutes, using resistance bands will be great 2. Now moving on you should always check you equipment. your equipment should be top notch!! Don't compromise with bad quality equipment. Choose a gym with a proper squat rack. 3. check if there's a mat under the squat rack. If it does then don't ever step in that gym again. I'm telling you!! Squatting on a rubber mat floor can knock out your knee tendons under heavy loads and injure your ankles as well!! 4. Ok so comes your footwear. Never squat with sport shoes on. I mean the rubber soul of sports shoes spreads all the force from the bar into the floor which can cause you problems while ascending. So use squat shoes because they bind everything helping you to squat better!!! Can't afford squat shoes then do it barefoot!! i like to squat barefoot. Just give it a try. 5. Now you've got everything right!! or have you? We all know the bar rests on our traps and we grab in way that's uncomfortable for shoulder joint. So warming your shoulder joint and Rotator cuff muscles is just as important as warming up your legs. This will help to maintain longevity of your shoulders. Also stretch that thoracic spine of yours if you love your lower back 🌚🌚. Bonus tip:- Do a dead hang for like 30 seconds Max after every set of squats. This will decompress your spine which got compressed under the heavy loads. #fitstrength007 #squat #squatsquatsquat #squatsafe #squatter #squatters #squatting #squatclean #fitness #gym #fit #motivation #mondaymotivation #muscle #gains #gymmotivation #inspiration #squatuniversity #instagood #instafit #Instagram #rajpura
3 Months progression in back!!! Proud of you brotha!!!! @rahul.setia.984 Now yeah you have to hit compounds pull ups, rows and definitely deadlifts (which by the way also work for you legs😅) but isolations also play a huge role to carve out that kind of definition and that too being a natural, period!!!! #fitstrength007 #fitstrength #fut #fitnesstransformation #fit #fitspo #backday #gyms #gymshark66 #backworkout #cobraback #thursdaytransformation #gainsgainsgains #gains #progresspic #progressiveoverload #Getstrong #deadlifts #barbellrows #pullups #pushharder #gymworld #rajpura #punjab #indialove
Hey what's up everyone and welcome back to #fitstrength007. So today let's address one of the major postural deformity people develop these. yes!! you got it right Anterior pelvic tilt! Now this postural deformity develops due to sitting around all day and having a sedentary lifestyle, which is the story of most people out there. So let's get deep into it. People who work in a 9 to 5 jobs and those who do a job sitting around all day and not doing any kind of physical activity all are prone to develop this postural deformity. The fact that they're sitting around all day tightens their hip flexors (iliopsoas muscles) which pulls their lumbar spine into extension because it has to do a lot of work taking the core and glutes into the equation as well. As they're not doing any physical activity at all leads to weak core and weak glutes so this whole lineation of trouble makes the body to develop Anterior pelvic tilt as a defense mechanism. so what to do? Well start doing some physical activity and weight training would be the best out of all. Here are some points you want to remember:- 1. Stretch those hip flexors 2. Do flexor free ab exercises 3. stretch your lower back 4. strengthen your glutes #abs and #glutes #fitstrength007 #stretching #warmup #workout #FitQuote #mondaymotivation #FitnessMotivation #MotivationMonday #Fitspo #GetFitb #Goalsb #YouCanDoIt #FitnessGoals #posture #posturecorrection #posturecorrector #postures #rehab #rehabilitation #instapic #instatrain #instagym #rajpura #patiala #chandigarh #mohali #punjab #india
My bro @rahul.setia.984 #natty #proud #proudofyou Fix someone's cancer with carbs Fix someone's Alzheimer's with carbs Fix someone's Parkinson's with carbs Fix someone's multiple sclerosis with carbs. It's not just about losing weight. It's about healing yourself starting right from the cellular level. So #carbs are not bad when you use them the right way!!!! #fitstrength007 #healthycarbs #healthy #nutritioncoach #nutriton #healthyeat #carbsarelife #carbscarbscarbs #fitnesscoach #fitnesscoaching #fitnesscoaches #coachfitness . . . . #instagram #inspirationalquotes #instame #instafun #instatag #rajpura #punjab #India
👇👇⬇️ read the good stuff ⬇️👇👇 Hey what's up everyone. Today let's talk about static stretching and dynamic stretching. Now there has been alot of debate on stretching in the last few years. Some people came up with the idea that dynamic stretching is better than static stretching whereas old school folks stick to their static stretches. Well I'd say both have their own place in training. You can't just stick to one because both can't be compared as they both have their own benefits. Some studies have shown that static stretching can hinder your performance in the gym if you do it before training so dynamic stretching is the way to go here because elongated stretching loosens and confuses the muscles and they need time to come back to normal but that doesn't mean static stretching has no significance at all. To best use static stretching you should incorporate them into the training after your weight training session is over. This will help stretch the fascia of your muscles which will lead to better hypertrophy along with better recovery. So don't just stick to one because #science says one is better than other instead use them both for better muscle growth and recovery. Until next time 💪💪 #fitstrength007 #fitsrength #fitness #fitfam #fitnessmotivation #fitnessaddict #fitnesslife #stretching #warmup #mythbusters . . . . . . . #GoalSetting #YouCanDoIt #FitnessGoals #TrainHard #NoExcuses #techniquetuesday #BodyGoals #PhysiqueGoals #Hardworkdedication #GymMotivation #rajpura #instapic #photooftheday #instagram #punjab #indian
⬇️⬇️👇 Must read 👇⬇️⬇️ Hey what's up everyone. Today let's get into some athletic stuff. At #fitsrength007 we don't just train in the gym with weights like most gym bros, but we Train like #athletes for overall development. So if you're a guy who trains like an athlete, like doing #sprints and this not so #longjump😂😂, then keep in mind that to be good at these explosive activities you need to have very fast responding fast twitch (white) #muscle fibres. Now some people genetically are born with more fast twitch (white) muscle fiber while some are born with slow twitch (red) muscle fibres. Well if you're one of those with the latter ones than there's a way that you can train all those fast twitch muscle fibres to be more explosive like a sprinter and a long jumper. Plyometrics yes you heard it right. Plyometric training is a type of training which consists of some Exercises which train your fast twitch muscle fibres. Swipe left to see some of them. These are the beginner level basic Exercises to begin with. Until next time 💪💪 credits to @athleanx for explosive #Bulgarian split #squats. 💥💥 @urs_mohit.sharma thanks man you took some nice shots . . . #fitstrength007 #fitsrength #fitnessaddict #fitnesslife #fitnesslifestyle #fitnessmodel #Fitspo #Fitfam #SeenOnMyRun #TrainHard #Gains #Strengthtraining #Physiquefreak #Health #SeenOnMyRun #TrainHard #Gains #Strengthtraining #Physiquefreak #Health. . . . . . . #sunday #sundaymotivation #sundayfunday #instapic #instagrammers #instafit #rajpura #punjab #india
👇👇⬇️ read the good stuff ⬇️👇👇 Hey whats up everyone. Today let's talk about pecs. The part of the body which everybody notices first. Tired of #benching?? Then let's put science back in strength first. So your pec muscles consists of 2 main muscles pectoralis major and pectoralis minor the former one being the bigger one. So to get a full defined chest you have to train your chest muscles in a way that hits both of your heads. Pec major muscle fibres further have two heads the clavicular head (the upper chest) and the sternal head (middle and lower chest). Well they all work together no matter if you're doing presses to isolate your upper chest but you still can isolate them to an extent. Bench press and variations and dumbbell presses and variations are the way to go for PEC major while cable and dumbbell flies are good to go for PEC minor. Note: you'd still be hitting the other head of pecs in every exercise even if you're doing flat dumbbell press to hit your middle chest. Next post on stretches for pecs. #fitstrength007 #fitstrength #stengthfit #chestday #pecs #benchpress #gymlife #gym #barbell #strength #fit #fitlife #gains #workout #training #bhfyp #getstrong #crossfit #bodybuilding #powerlifting #WeightLifting . . . . . . . #fitness #fitfam #health #instapic #instafit #instagramhub #rajpura
⬇️⬇️👇 look down 👇⬇️⬇️ Are you one of those people who train their #abs in a scientific and consistent way doing everything right but just can't get to show them? The single solution to this problem is lowering your body fat percentage and optimizing the consumption of your carbs, protein and fats. Keep in mind you have to lower #carb intake and increase your #protein and fat intake but all of this has to be in a slight 250-500 caloric deficit.Remember you have to be very serious with your ab training just as you train your #chest or #biceps. You have to put in way more efforts than you think.Train your abs with weights and gradually incorporate progressive overload in your ab training and your results shall be your way. Until next time💪💪 #fitstrength007 #fitstrength #fitnesslife #fitnessfood #fitnessforever #FitLife #health #healthyrecipes #nutritionist #nutrition #gymmotivation #gymlife . . . . . . . . #gym #gymshark #absworkout #instagood #instapic #instafit #pic #rajpura #patiala #chandigarh #punjab #india
⬇️⬇️👇 read the good stuff 👇⬇️⬇️ Hey what's up everyone. Today let's talk about #fatloss. We all know how #HIIT or High Intensity Interval Training is the right way to burn fat not because it doesn't put that much stress on our body as long distance running does which, still, most of the people do to burn fat🙄🙄 and it also burns more #calories in short time and #sprints are by far the best fat burning HIIT #exercise. Beginners may start off with 3-4 sets of 50m Sprint, intermediates should do 100m sprints for 5-8 sets while advanced athletes have to Sprint 150m for 10 sets . So start incorporating sprints more often in your #training routine and you'll see better results. #fitstrength007 #fitsrength #fitness #fitfam #fitnessmotivation #health #run #cardio #intensecardio #sprinter #bodybuilding #fatburning #strength #transformationtuesday #strengthcardio #athlete #training #trainwithme . . . . . #Instagram #instalike #instafit #instagrammers #photooftheday
⬇️⬇️👇 must read swipe left 👈👈 So everybody wants big biceps, right? To get big biceps nothing can beat the good old weighted chinups and Barbell curls but to get defined big biceps you have to train each part of your bicep muscle scientifically. There are 4 major components of biceps short head brachii, long head brachii, Brachialis and brachioradialis. The short head attaches to your humerus and inserts in your elbow while long head attaches to shoulder joint and inserts in elbow. Brachialis supports long head and makes it look bigger while brachioradialis makes for forearms look bigger which is essential to counterbalance big biceps. The short head widens your bicep while long head lengthens your biceps while the other two definitely add size and stabilizes your arms. So hit them all with these isolation exercises. Just make sure you do them with weights without compromising your form incorporating mind muscle connection. Until next time 💪💪 Pro Tip: use eccentric overload for maximum muscle damage. #fitstrength007 #fitstrength #fitstrength #fitness #fitnessmotivation #fitnessaddict #fitnesslife #fitnesslifestyle #fitnessmodel #Fitspo #Fitfam #Getstrong #bi #bicepworkout #biceps #GymLife #Legday #NoPainNoGain #FitLife #get #workout #Strengthtraining #sundaymotivation #sunday #weights #weekend #photography #insta #rajpura #punjab #India
⬇️⬇️👇 must read 👇⬇️⬇️ Hey what's up everyone. So today let's talk about progressive overload. As a natural remember there's only one way your results would come out, yes progressive overload!!! Lifting heavy progressively under a caloric surplus will only help you to trigger that muscle protein synthesis which will allow your body to absorb most of the protein, fats and carbohydrates and convert them into muscle (and obviously some fat 🤐 which is ok). This was for building muscle but what about fat loss 🙄? Lifting heavy progressively will also help you trigger fat loss under a slight caloric deficit alongwith some HIIT sessions here and there! progressive overload can be achieved in different ways. Firstly the traditional method of adding weight to the bar, then increasing the amount of total volume, then reducing the amount of time in between the sets and the last adding reps in every set on the same weight. So start incorporating progressive overload and your desired results shall be your way. Until next time 💪💪 #fitstrength007 #fitsrength #Cycling #Fitfam #Fitlife #Fitness #Fitnessmotivation #Fitnessaddict #Getstrong #Liftheavy #WeightLifting #sweat #weights #personaltrainer #girlswholiftheavy #gymlife #gymtime #nopainnogain #Workout #nutrition #training #sunday #sundaymotivation #rajpura #punjab #India
👇⬇️⬇️must read ⬇️⬇️👇 Want a skinny fat solution but just stuck in it and can't get out? Fret not when the best is you've got!! What's up everyone lets talk about skinny fat body type today which is a lot common and getting more common day by day. A skinny fat person is basically a guy who doesn't look fat but lacks muscle mass making that person have a nightmare 🙄🙄!!! There are lot of myths for skinny fat people about how they can lose fat. First of all people don't consider weight training thinking that cardio will do it all and they end up doing a lot of it under a high caloric deficit which switches there body on survival mode leaving them just as fat. So to all skinny guys I'd say Start lifting weights and incorporate HIIT cardio for 2 days under a slight caloric surplus (yes surplus) to build muscle which will bring you in the shape you dream of. Until next time 💪💪 #fitstrength007 #fitstrength #fitnesslifestylefitness #fitnessmotivation #fitnessaddict #fitnesslife #fitnesslifestyle #fitnessmodel #Fitspo #fitfamuk #f #healthyfood #healthyrecipes #Health #skinnyfat #skinny #train #training #TrainHard #travel #lifequotes #lifestyle #instagram #insta #instagood #instalike #rajpura #punjab #India
⬇️⬇️read this and swipe left 👉👉➡️➡️ Want to grow some triceps. Well then you have to train them scientifically step by step. Triceps play a big role in adding size to your arm as they count for 60% of your arm size!!! Tricep brachii consists of three muscle group Long head(the biggest one), the lateral head and the medial head. To grow triceps to its fullest hit all three of them and swipe left to know the exercises step by step !!!!! Until next time 💪💪💪 #fitstrength007 #fitstrength #fitness #fitnessmotivation #fitnessaddict #fitnesslife #fitnesslifestyle #fitnessmodel #Fitspo #fitfam #GymLife #Legday #NoPainNoGain #FitLife #GetStrong #Workout #insta #instalike #instafit #instagram #instapic #rajpura #punjab #India
👇⬇️⬇️must read the caption ⬇️⬇️👇 Hey what's up everyone. lets talk about fats today!! Fats get a lot of bad rap which i don't get. People have been avoiding fats thinking it'll make them fat which is not totally true. How?? let's find out. Fats are of two types good fats and bad fats. Good fats include monounsaturated fats and polyunsaturated fats while bad fats include saturated fats and trans fats. Good fats increase good cholesterol which increases your testosterone while bad fats increase your bad cholesterol further decreasing your testosterone and increasing you estrogen which leads to long term fat gain, muscle loss. Basically making you less of a man. So more testosterone more muscle mass while more estrogen more stubborn fat!!! So start consuming good fats and eliminate bad fats from your diet which is the only fix that makes you able to build muscle while losing fat. Until next time 💪💪 #fitstrength007 #fitstrength #fitness #fitnessmotivation #fitnessaddict #fitnesslife #fitnesslifestyle #fitnessmodel #Fitspo #Fitfam #athlete #nutrition #nutrionist #Health #HealthyEating #healthyfood #healthy #rajpura #punjab #india
👇⬇️⬇️ Don't miss the caption ⬇️⬇️👇 Hey!!! what's up everybody.let's start our today's discussion on good carbs vs bad carbs, what are they?? why we need them ?? and why is it important to distinguish in the first place? well carbs or carbohydrates are the body's main source of energy as it provides glucose which is the requirement of our body to function. There are two types good carbs(complex carbs) and bad carbs(simple carbs). Bad carbs are bad because there structure is very simple they don't have fiber in them which is why they digest very fast which spikes our insulin levels and they sort of muck up the insulin sensitivity of our body inhibiting insulin resistance. You know what's insulin resistance that's diabetes!!! so stay away from them. whereas good carbs have complex structures having fiber in them making the digestion process slow and thus maintaining your insulin sensitivity. Well, you might be thinking that i can't have rice and potatoes at all, you can have them once in a while but remember moderation is the key🙌🙌 Just stay away from sugar because thats super loaded bad carb. PRO TIP: People who train in the gym or do any kind of other training take simple carbs only after your workout!!! #fitstrength007 #fitstrength #strengthfit #fitness #fitnessmotivation #fit #fitfam #fitnessmodel #fitspo #fitnessaddict #nutrition #nutritionist #nutritioncoach #carbcycling #carb #training #athlete #healthyfood #health #healthyrecipes #healthybreakfast #instafit #insta #instagram #instapic #photooftheday #instagramers #rajpura #punjab #india
⬇️⬇️ MUST READ THE CAPTION ⬇️⬇️ Hey what's up everyone. Now lets talk about compounds(multi joint movements) vs isolation (single joint movements). some people say that compounds are the best while isolation exercises are waste and some other people underestimate compound movements because they feel the pump doing isolation exercises like curls and cable crosses and so forth. let's address this, compound exercises really are important for everyone be it a beginner or an advanced athlete but more so for a beginner as it allows them to build up strength and hits more muscle. Isolation exercises are also just as important as they target a specific muscle group to hit it at next level. Anyways both have their own significance. A perfect workout consists of a balance of both. until next time guys. peace✌️✌️ #fitstrength007 #fitstrength #fitness #fitnessmotivation #fit #fitnessaddict #fitnessfreaks #fitnesstrainer #athlete #athleisure #drugfreeindia #drugfree #insta #instadaily #instafit #instamood #instagram #rajpura #punjab #india.
Is this you. Drop down a comment and let me know if i could be of any help!!!🙌🙌🙌🙌. Follow us if you care for your health and fitness #fitstrength007 #fitness #fitnessmotivation #instagram #instafit #rajpura #punjab #india
Hey what's up everyone. Today we're gonna talk about the most neglected part people ignore to train. yes Glutes the most powerful muscle group in your body. Glutes comprises of three main small muscle groups gluteus Maximus, Glutes minimus and Gluteus medius with Glutes Maximus being the biggest and powerful of all! Glutes help to Stabilize your whole body, it supports your whole posterior chain which is very essential to perform any kind of physical activity. Be it deadlifts, squats, roundhouse kicks or just sitting on your haunches, having weak Glutes will always hinder your athletic performance and will also translate into postural deformities like Anterior pelvic tilt and chronic knee pain(due to weak Gluteus medius). People who sit around all day can develop weak Glutes and get bad posture, tight hip flexors. So start training your Glutes by doing some hip thrusts, lateral banded side kicks and good mornings because squats and deadlifts alone are not just enough (not to mention a lot of you don't even do those properly). #fitstrength #fitnessmotivation #fitstrength007 #fitness #fit #fitfam #gluteworkout #glute #athlete #instagram #insta #instamood #rajpura #punjab #india
So today we're gonna address the importance of core training or ab training. yes!! Core is the most necessary but neglected part or should i say most underestimated part people train. People train their core in unscientific way to get abs but training your core really goes a long way than just to get those "abs". A strong core not just translates into bigger lifts but also makes you more athletic, which literally enhances your lifts like squats, deadlifts, presses and rowing and pulling movements because your core assists you in almost all of the exercise and a weak core not only just stops you from lifting heavy(again which is necessary to build muscle if you're natural) but also makes you more prone to get you hernias and injuries like that!!! Yeah you might be doing a couple of crunches or situps every now or then but if you really are serious about your fitness goals then start and begin with this routine and gradually start adding some weight on your ab exercises. Use decline bench to do your crunches and add weight on top of that to take your core training to next level!! Until next time, peace💪💪 #fitstrength007 #fitstrength #fitnessmotivation #fitness #fitfam #fitnessmodel #fit #abs #coreworkout #coreworkouts #instagram #instafit #insta #instamood
Are you a vegetarian or a vegan and you are struggling to get enough protein then this post is for your fellas. Yes sprouts are a complete source of protein just like eggs and whey protein. when pulses and beans are not sprouted they're not a complete source of protein and thus lack aminos but when sprouted they become a complete source of protein not just protein they carry a lot of vitamins and minerals filling your micros as well💪💪!!! To prepare them just soak some pulses, beans and chickpeas overnight and then pack them in a clean cotton cloth for 1 to 2 days and there you have it, sprouts!!! Now get those gains going baby 💪💪!! Until next time!!! #fitstrength007 #fitstrength #fitnessaddict #fitness #fitfam #fitnessmotivation #vegan #vegetarianrecipes #sproutsfarmersmarket #sprouts #protein #nutrition #instagramers #instafit #instamood #instagram @urs_mohit.sharma @hp_thakur @ritik_bhalla1 @dhananjayy1000
Don't ignore those hammies just in the wage of building those quads. Many people just focus on on building those quads just because they can see them! However if you're ignoring those hamstrings then you'll create an imbalance between your quads and hamstrings which can lead to many hamstrings injuries. Don't just focus on one muscle group at the cost of the other.. #fitstrength007 #fitstrength #fitnesslife #fitnessmotivation #fitness #fitnation #fitfam #fit #fitlife #squats #hamstring #romaniandeadlifts #strength #hypertrophy #instafit #bodybuilding #powerlifting #powerbuilder #instagramers #instamood #instagram #rajpura #punjab #india
So!! today I'm gonna tell you about these 2 great upper body exercises, yes pull ups and dips.These 2 upper body exercises allow you to build a foundation to achieve your dream physique. Literally if you're ignoring these 2 exercises just because you can't do them or you're running away from them then you're seriously missing out on your gains!!! Pull ups will hit your lats and mid back along with biceps 💪 making it a crucial compound movement and same goes for dips hitting your pec major (lower chest), pec minor and triceps. so start building strength in these exercises and once you hit 10 reps on each of them then start adding weight to them and increase it gradually. #fitstrength007 #fitstrength #fitnessaddict #fitnesslife #fitnessfreaks #fitness #fitnessmotivation #pullups #dips #instagramers #instamood #instafit #instagram
Eat your eggs and get those gains going. Egg offers the most nutrients. It gives you complete protein and good fats(which makes you rock hard in the funky place😉😉). Also it gives you all the vitamins except vitamin c but hey you can always have an 🍊😁 #fitstrength007 #fitstrength #egg #egggang #worldrecordegg #fitnessaddict #fitness #fitnessmotivation #fitnesslife #fitnessfreaks #athlete #athletism #instagram #instagramers #instafit #instamood #rajpura #punjab #india
swipe👉👉 #fitstrength007 #fitstrength #fitnessaddict #fitness #benchpress #bench #bodybuilding #powerlifting #strength #athlete #fitlifestyle #fitfam #instagram #rajpura #punjab #india
The only 7 seven exercises you need to build muscle. 1. Deadlift 2. Barbell row 3. Pullups 4 .Barbell squats 5. Overhead press 6. Barbell bench press 7. Push ups #fitstrength007 #fitstrength #fitness #fitnessmotivation #fitfam #athlete #athletism #training #personaltrainer #fitlifestyle #workout #
Stick to real food. Supplements are just there to suppliment your diet . Remember there is no alternative to real food 💪💪 peace✌️✌️ #fitstrength007 #fitness #fitnessmotivation #healthyfood #realfood #instamood #fitfam #fitnation #healthydiet #proudnaturals #indian #india
How to check/screen for hip mobility?? let's find out!!! This is the Thomas test one of the best ways to screen for hip mobility. the test's main purpose is to check iliopsoas (hip flexor) muscle, rectus femoris and IT band tightness. Start by standing next to a bench. your hips should be in contact with the edge. Grab either of your knee pull it upto your chest to the fullest, as close as possible. The more you can pull your leg towards your chest the more mobile/flexible your hips are!!!!! #fitstrength007 #fitstrength #fitnessmotivation #fitness #fit #fitfam #fitlife #hipmobility #athlete #athletism #squats #deadlift #hiphinge #fitnation