oh Andy as you have changed since that time, has become more beautiful and more talented! I love you my love, I am very proud of you.
And just to make it clear I prefer you on roadtrip, because there at Overload only you sang better among them! Now on the RoadTrip the five sing too well! - Gabriela x 💞
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Do not look around at what the next person is lifting,focus on yourself on your cabibility. Focus on your form on mind to muscle connection. That's only when u will begin to see results.
Find your training is lagging? Here's a few top tips that will help improve your training!
🔥SLEEP BETTER! Sleep is important for both mental and physical health. If you are training, sleep is also vital for recovery! Everyone has the time to sleep. So put the phone away, stop endless scrolling on Instagram and Facebook. Stop looking for a new show to watch on Netflix and shut your eyes.
🔥EAT WELL! Your body is going to need fuel for the training you are putting it through. It needs a variety of nutrients to perform optimally. Don't feed it shit that makes you feel sluggish and slow. Water will help your performance too. Eat healthy and a mixture of food sources and drink water!
🔥 RECOVER! Allow your body to recover. Yes you may want to train every day and smash out every workout but remember your body needs time to recover from that heavy squat session you did yesterday. Give the legs a rest especially if it was a big compound session give those legs about 48hours.
🔥 PROGRAM EFFECTIVELY! Walking into the gym and winging your session won't get you where you want to be. Goal set, program based around those goals. Have a plan and follow it. Progressively overload! And most of all do a program you enjoy. If you don't enjoy it you won't stick by it! Speak to a coach speak to a personal trainer and get their help to create a program that will work for you!
How to overload your hip thrust without adding additional weight ⬇️
When it comes to hip thrusts being able to fire through the glutes is KEY 🔑 some people find that when the weight gets heavier they lose the glute activation. It is important to remember that overload is more than adding more and more weight each time.
These variations can be a great tool to push yourself without loading too much weight.
✖️B stance hip thrusts - I like to use this as a mega set. For example 8 on each leg and then 8 normal stance with no rest in between.
✖️Tempo hip thrusts - I like the 1310 tempo for hip thrusts. This goes 1 second up, 3 second hold, 1 second down and no rest at the bottom.
✖️1 and a 1/2 rep hip thrusts - This involves coming up as you would in a normal hip thrust, going down half way and then thrusting back up before resetting again.
✖️Single leg hip thrusts - These are challenging and I would first start these with a dumbbell and then work your way up to the barbell only before adding weight.
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SUPERSETS 🔥🔥🔥 Supersets combine exercises for specific effets with no time allowed between each pair.
It is perfect to help muscle growth and improve resistance training.
Start with a lot of weight and straight away reduce the weight and try to do the same amount of repetitions or as many as possible.
I did some push ups after my dumbbell chest press because it makes my pecs on fire and I love to use it as a post-exhaust variation with the supersets.
What about you ?
What technique do you like to train ? Pre-exhaust, post-exhaust, upper body-lower body spilt, agonist-antagonist, drop sets, eccentrics, down the rack, pyramids, etc... Just remember that these techniques are complex and require experience, so don’t start your first ever session at the gym with supersets.
But after a while they’re really good to variate and some of the best to progress.
Back off set for v-squat 260kgs .
Not very often I use this but thought I would throw it in see where I am at. First set had more weight on but it fell of the ends half way through-.- so had to improvise and stick stuff on the handles 😂
Leggies are soreeeee today
Session looked like this. Give it a try see what you think.
Lying leg curl 1x5-7 1x8-12
Leg extension 2x12-15
Leg press 1x5-7 1x8-12
V-squat 1x5-7 1x8-12
Heel elevated DB 1xdrop
Check out @rileypresnell and @jennarhoffman both with PR’s on reverse light band deadlifts! Riley and Jenna are finished deloading and are heading into the final push of their XPC Arnold Classic preparation before taking openers. This is the point at which we begin to push the heavy stuff. Why are they doing reverse band deadlifts? I use these as a strength tester, and a means to help one acclimate to heavier loads. I think this movement can potentially help build strength. I’m not having these women do them as a strength builder, though. I’m having them do them to help prepare them to display the strength they’ve built on meet day. I think these are widely misused/overused by lifters looking to stroke the ego. The truth is, it doesn’t matter what your lift is, “at the top.” Riley pulled 515 and Jenna pulled 435 with reverse light bands, and we leave it at that. I don’t split hairs or calculate infinity when it comes to band tension or chain weight. Never have I had success with doing that (and believe me, I’ve tried it). I don’t recommend you go crazy with this type of stuff, especially as a raw lifter. You hardly ever see a raw lifter miss weights at the top. And there’s no reason for you to handle 800 pounds on your back when you squat 600. Use the same setup every time. And be real with yourself. Things will inevitably go wrong on meet day. Placing all your bets on things like, “well I hit X at the top on this, so I should be good for 750” is to make a very risky bet with poor odds.