🔥Let's talk Metabolite training(supersets/dropsets etc.
🔥Hypertrophy and metabolite training are not the same thing (some think that with hypertrophy you have to always use supersets and such techniques but that's not all true.
🔥Hypertrophy training should be made up by multiple mesoycles where there is a goal and focus on progressing volume and intensity by manipulating certain areas in your mesocycles.
Longer rest periods (1 - 3 min) increasing sets etc but no need for metabolite work here really.
This is how you progress with mechanical tension over time and beyond a doubt mechanical tension is the key driver for muscle growth and there is clear evidence showing it.
🔥You most likely get benefited from running 1 mesocycle with metabolite work per massing phase ( preferably at the end of your massing phase and before you go in to a maintenenace phase) there have been evidence that show that it doesn't really have that much of a benefit if i recall correctly but as of now it seems like it is one of the key drivers for muscle growth.
🔥Here is 3️⃣ reasons why you soulden't utilize matabolic work all the time and what to think about when you utilize it in your meso.
1️⃣ The metabolite work are best used in the end of your session because it's very fatiguing and if you use it at the beginning you would simple not have the most effective workout that u are capable of and that means less mechanical tension that we know is the most important driver for muscle growth.
2️⃣ For metabolite work you should aim for 1-2 RIR (reps in reserve) so just shy of failure.
On normal work (non metabolite work) it's suggested to start around 5RIR and at the end of an meso at 0-2 RIR.
3️⃣ The goal of it is to achieve the best possible pump.
But the effect of the pumps/matabolite work usually start to decrease after 4-8 weeks when used properly in your programming.
It's most likely because the body becomes so efficient at clearing lactic acid etc and in return the metabolite work is getting less and less effective.
If you wanna work on your endurance that's a good way of doing it but not ideal for building muscle.
13 802 hours ago
Post workout snack. These cinnamon joints are 4 grams each. I can eat and not feel like crap over it....winning 😂
Grimmest glutes day ive had in a while, definitely still hungover from the weekend 🤢🤣 hit 80kg on my hip thrusts then my back started dying 🙃
•5x8 barbell hip thrusts (70kg, 1 set of 80kg)
•3x20 knee banded hip thrusts (40kg)
•3x8 per leg deficit reverse lunges
•3x10 pulse goblet squats
•4x12 dumbbell sumo deadlifts (32kg)
•3x12 feet elevated knee banded dumbbell glute bridges
3 193 hours ago
Superserie tríceps/bíceps (superset triceps/biceps).
Extensiones de tríceps sobre la cabeza con mancuerna: uno de los mejores ejercicios para entrenar la cabeza larga del tríceps.
Bíceps con barra romana: su agarre neutro permite trabajar de forma muy efectiva, además del bíceps, el braquial anterior y el supinador (antebrazo).
Overhead barbbell triceps extension: one of the best triceps exercises to work the long head of your triceps.
Biceps with hammer curl: its neutral grip allows to work very effectively, not only the biceps, but also the biceps brachii and the supinator (forearm). #superseries , #supersets , #tricepsbiceps , #tricepsworkout , #barraromana , #hammerbar , #personaltrainer , #entrenadorpersonal , #entrenadorpersonalmadrid
1 103 hours ago
Vaux mieux marcher sans savoir où aller que de rester assis sans rien faire !!!
Chaque pas que tu fera te mènera à ton but final !!
9 7723 hours ago
“To be successful the first thing to do is fall in love with your work”👌
That truth serum....”You are where you are because you decided to be there”...CUT THE BLAMING‼️
2 75 hours ago
Feeling fabulously pumped from this morning's session. It was good to take a little break over the weekend but I was ready to get back at it.💪Pull-ups felt really strong, superset with a bent over row. Even got some wall balls and burpees in 😁
One of my favorite #supersets 👆Bent over rows ✌Romanian Deadlifts
Both working the posterior chain (back side of body) My upper body is stronger than my lower 😅 so I leave the weight the same but you can quickly add a plate to each side for your Rdl's 🍑 🤓 Pro tip - to hinge into position for both movements imagine pushing your hips back to touch the wall, you should feel your hamstrings stretch not your lower back 🍑
#libbysearlefitness Specialists in removing the fear from exercise 🏋️♀️ New classes starting next week - 4 spots left - get in touch for details 🙌
SUPERSETS GALORE! Give this awesome chest/tricep/shoulder a go on your next upper body day! ❌Bookmark for later
❌Tag a friend that could use a challenge
❌stay on the lookout for this upcoming week’s new ab circuit!
1️⃣a. 4x failure heavy incline db presses TRISET
1️⃣b. 4x10 db overhead press TRISET
1️⃣c. 4x15 tricep kickbacks
2️⃣a. 3x10 1 & 1/2 db lateral raises SUPERSET
2️⃣b. 3x10 around the worlds
3️⃣a. 3x10 machine overhead press SUPERSET
3️⃣b. 3x10 rope push down dropset (10 reps heavy, drop the weight and perform 10 more)
4️⃣a. 3x12 diamond front raises SUPERSET
4️⃣b. 3x10 single arm overhead press
5️⃣a. 3x10 single arm lay raises (not recorded) SUPERSET
5️⃣b. 3x12 Y overhead presses on stability ball
6️⃣ 100 db lateral raise burnouts •
If you are just starting out on your fitness journey, terminology can be super confusing. My friend @roballenfitness does a great job of breaking it all down 👇🏻. #Repost@roballenfitness with @get_repost
Follow @roballenfitness for more fitness/nutrition info 💪🏼
Comment a term that you don’t/didn’t know 😉 - it’s ok, we’ve all been there!
Have you ever overheard people at the gym talking and you have absolutely no idea what they are talking about? They’re throwing words around and it just doesn’t make any sense? (Especially in a Crossfit gym 😋)
Here are a few common things you’ll hear and what they mean. There are many many more but these are some basics
Tag someone who this will help! 😊
Add other terms that you’re unsure of in the comments. I want to make another one of these 😎
💥PUSH UP GAME💥
For more fitness/nutrition info follow @roballenfitness.
Nice graphic here by @trainwithcarsen 😊
Pushups are a great bodyweight exercise to build upper body strength. They’re great in the fact that they require zero equipment, just your bodyweight so you can do them anywhere.
Push Ups work your chest, triceps, shoulders and core muscles 💪🏼 _