180 Strength

Muscle isn't just about strength; it's about a thriving metabolism! 💪

🔥 As lean muscle mass increases, so does the basal metabolic rate, promoting effective calorie burn.

How are you powering your metabolic engine? 🏋️‍♂️

⚙️ Share your favourite muscle-building workouts and protein-packed meals that fuel your body's calorie-burning furnace.

Let's sculpt not just strength but a metabolism that works in harmony with your fitness goals.


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Maximize your gains with these essential strength training moves! 🏋️‍♀️💪

From the power of squats to the might of deadlifts, each exercise targets key muscle groups for full-body results.

Master the bench press, shoulder press, and pull-ups to round out your regimen. 🏆

Equip yourself with a barbell or dumbbells and conquer your fitness goals.

Let's get stronger together!

✊

Fitness is... Predictable! And workouts can be... Measured!

The 3 main variables of a fitness-oriented workout are:

1.Intensity -Measures how close you get to your max. strength capabilities (in other words, the heavier the weight you use, the higher the intensity)

2.Volume -Measures the total amount of weight lifted (Weight * sets * reps = Volume)

3.Density -Measures volume relative to the total time needed for completion, including rests (Volume/Completion time = Density)

Depending on the ratios between those 3 parameters, you will create a different stimulus, and in turn, a different end result!

For instance, training close to max intensity will allow you to develop maximal strength, while training at very low intensity, will allow you to develop endurance.

Play around with these parameters and see how your body reacts!

Unleashing Strength in Every Movement 🌟💪! In today's post, we're diving into two key muscle actions: Eccentric and Concentric. 🔄

1️⃣ Eccentric Bench Press: It's all about control on the way down. As I lower the barbell to my chest 🏋️‍♂️, that's the eccentric phase in action. This part of the lift focuses on lengthening the muscle under load, building strength and control. Think of it as a powerful descent! 🌊

2️⃣ Concentric Deadlift: Here comes the power lift! 🚀 When I lift the barbell off the ground, that's the concentric phase. This is where the muscles contract and generate maximum force, really firing up those muscle fibers! 💥

Understanding these phases - eccentric in the bench press and concentric in the deadlift - is key to maximizing our workouts and building balanced strength.

Let's crush these lifts and feel the burn! 🏋️‍♀️🔥

🌟 Join Our Team of Expert Coaches at 180! 🏋️‍♀️

Position: Freelance Personal Trainer

Location: Bournemouth & Poole

Are you a passionate fitness professional looking to expand your career?

180 is looking for dynamic Personal Trainers to join our team!

What We Offer:

* Freedom to Grow: Bring your own clients and thrive in a freelance capacity.

* Expert Community: Collaborate with experienced coaches in a supportive environment.

* Tailored Training: Contribute to our personalised 1-2-1 training programs and gain clients through us.

* Diverse Opportunities: Engage with group training sessions, including our famous 6 Week Challenge and 180 Barbell class​es.

* Online Coaching: Extend your reach with our online coaching platfo​rm.

* Life-Changing Impact: Be part of a team that's passionate about transforming lives through fitness.

Join us and be the catalyst for someone's ultimate body transformation!

Apply now and start your journey with 180 Strength.

Your next big lift could be someone's life-changing moment.

Omega-3 fatty acids, essential nutrients for our bodies, can be obtained from diverse sources. You may immediately think of fish, but what about flaxseeds, walnuts, and chia seeds? 🐟💚

Each source comes with its unique composition and health benefits. For instance, seafood supplies EPA and DHA, vital for heart and brain health, whereas plant sources primarily provide ALA, which can be converted into EPA and DHA, albeit at a lower rate.

So, it's worth considering a variety of Omega-3 sources in your diet to reap all their health benefits. 💪

Perfecting your bench press form is crucial for maximizing muscle development, preventing injuries, and increasing the amount of weight you can lift. Here are some tips to help you refine your bench press technique:

Set Your Foundation:
Feet: Plant your feet flat on the floor, with your legs forming about a 70-80 degree angle at the knees. This position should allow you to generate leg drive, which contributes to overall stability and power.

Butt: Keep your buttocks in contact with the bench throughout the lift. This helps maintain a stable base and prevents excessive arching of your lower back.

Upper Back and Shoulders: Pinch your shoulder blades together and down towards your hips. This retracts the scapulae and creates a stable shelf for your upper back. It also puts your shoulders in a safer position to press.

Chart a course through the calculated seas of workout periodization with us, exploring nuanced strategies like linear, undulating, and block variations that structure our fitness journey.

Whether it’s the steady climb of linear, the rhythmic waves of undulating, or the focused blocks of targeted training, each periodization approach navigates through the workout world with its own unique rhythm and strategy.

What type of periodisation do you use or have you used before? Hit us up in the comments👇

🌟🌟🌟🌟🌟 Member Spotlight!

"Recently joined and it's a game changer! 🙌 After feeling lost due to work and personal struggles, just one week here has me convinced I'm on track for huge progress. Morning classes, a supportive coach, and an encouraging group make it perfect for my hectic life. Thought group training wasn't for me? Think again! Thanks for the warm welcome! 😊💪"

If you’re looking to get fitter, stronger or lose some weight - Why wait for the New Year? 🎉 Start NOW and achieve incredible things between now and Christmas! 🎄✨

We've all heard that famous phrase: "It's not going to lift itself." And you know what? It's absolutely true!

We're here to remind you that those weights, those challenges, and those goals won't conquer themselves. But fear not, because together, we've got the power to crush them!

So, lace up your sneakers, channel your inner warrior, and let's dive into a motivational journey that's going to leave you feeling energized and ready to conquer the world!

Embrace the Struggle:
Find Your Inner Beast Mode
Celebrate Progress, Big or Small
Surround Yourself with a Squad
Embrace the Fun
Fuel Your Body, Feed Your Soul
Believe in Yourself

So, my fellow fitness warriors, remember that "It's not going to lift itself," but you have the power within you to lift mountains. Embrace the challenge, stay focused, and let your determination shine. Together, we'll crush every obstacle in our path and celebrate the incredible transformations that await us.

Are you ready? It's time to unleash your inner strength, embrace the journey, and show the world what you're made of! Let's do this! 💪🔥

Using hands to measure portions is a good approach for most clients who don’t need specific amounts of foods or macronutrients.

1. Hands are portable. They come with you to work lunches, restaurants, social gatherings, etc.

2. Hands are a consistent size, providing a consistent reference.

3. Hands scale with the individual. Bigger people need more food, and tend to have bigger hands, therefore getting larger
portions. Smaller people need less food, and tend to have smaller hands, therefore getting smaller portions.

4. Hand-size portions can help you track food choices, nutrients, and energy simply and easily. This saves time-consuming and
often unnecessary weighing and measuring, which most people don’t need.

Ready to build powerful legs and glutes? 🏋️‍♂️🔥 Incorporate these 5 essential exercises into your workout routine for strong and sculpted lower body gains:

1️⃣ Squats: The ultimate compound move to target your quads, hamstrings, and glutes.

2️⃣ Lunges: Step up your game and challenge your balance while working those legs.

3️⃣ Deadlifts: Engage your entire posterior chain, from your hamstrings to your lower back.

4️⃣ Step-Ups: Elevate your workout and focus on one leg at a time for symmetry and strength.

5️⃣ Hip Thrusts: Activate those glutes for a lifted and toned b***y.

Remember, it's all about consistency, dedication, and proper form. As you advance, don't shy away from adding weights and increasing intensity.

Tag your gym partner who's up for a leg day challenge, and let's crush those leg goals together! 🦵💥🔥

Hey and ! 🌊

We've all come across those 'too good to be true' fitness programs that promise the moon and stars. 🌙✨ But let's be real, if it sounds like a magic potion from a fairy tale, it probably is! 🧙‍♂️

From bizarre food rules to wacky workouts, we've seen it all.

So, we've put together a cheeky guide to help you spot the red flags.

Remember, your health journey deserves more than just smoke and mirrors.

Choose wisely and trust the process with 180! 💪

🚀 Elevate Your Gym Game with 180 Hoodies! 🚀

Hey, hey! Think sweat is the only accessory you rock at the gym? Think again!

Introducing our new 180 Hoodies, tailored to make you the star of the show.

🎨 Color Galore: From fiery reds to oceanic blues, pick ANY colour you desire from the expansive palette! (Swipe left.)

🤩 Benefits of Flaunting a 180 Gym Hoodie:

* Instant Credibility: Walk into any room (or gym), and people will know you mean business... or at least mean squats! 🤪

* Become Part of the Tribe: Spot a fellow hoodie-wearer, and you've found a new workout buddy! 🤜🤛

* Pocket Perks: Somewhere to stash your keys, phone, and that half-eaten protein bar? Yes, please! 🤤

* Warm-Up Win: Literally, stay warm while you warm up. It's hoodie science!

* Flaunt Your Colours: With a vast array of hues, stand out or blend in – the choice is YOURS!

🌟 Plus, for our dedicated 180 members, choose ANY colour from the post. We've got the whole spectrum just for you!

So, what are you waiting for?

Turn heads, flex those muscles, and brighten up the gym with your dazzling new hoodie! 🌟💪

🤷‍♂️ Setting fitness goals but struggling to stick to them?

🔥 The power of accountability can change everything!

👥 Whether it's teaming up with a personal trainer, diving into our group classes, or finding your perfect workout buddy, having someone by your side can make all the difference.

🌟 At 180 Strength, we're not just a gym; we're your fitness family. Let's achieve those goals together!

🔗 Link in bio to join our community, or simply message us “6Week”

🛌 vs. 💪: Which side are you on?

The battle with motivation is real. It's not just about the gym; it's about the life you're missing out on. But at 180, we've got the tools to pull you out of the rut.

🌟 Set clear goals.
👯‍♂️ Find your tribe.
🎉 Celebrate every win.

Ready to break the cycle and unleash your potential? Join our 6-week transformation program!

Message us “6week” to get all the info. 😃

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🚫 The Misconception:
Many believe that placing a barbell pad behind the neck during squats provides added comfort and protection, ensuring a safer and more effective workout.

🌟 The Reality:
While the barbell pad might offer temporary comfort, it can potentially alter the mechanics of the squat, leading to improper form and increased risk of injury. But let's dive into some scientific studies that shed light on this:

* Effects of Stance Width and Barbell Placement: This study investigated the kinematics, kinetics, and myoelectric activity during back squats. It emphasized the importance of barbell placement and its effects on squat performance. While the study doesn't directly address the barbell pad, it underscores the significance of proper barbell placement for optimal squat mechanics.

* Barbell Squat Relative Strength: This research highlighted the importance of the One repetition maximum (1RM) barbell back squat as an identifier of seasonal lower extremity injury. It suggests that altering the natural barbell placement, such as by adding a pad, could potentially affect squat strength and injury risk. 

Links:

https://pubmed.ncbi.nlm.nih.gov/34541522/

https://pubmed.ncbi.nlm.nih.gov/32084107/

🔄 The 180 Perspective:
At 180, we believe in the importance of proper form and technique. While comfort is essential, it shouldn't come at the expense of safety or effectiveness. Our trainers emphasize the significance of understanding the mechanics of each exercise to ensure you get the most out of your workouts while minimizing the risk of injury.

🔥 Ready to unlock your ultimate transformation in just 6 weeks? 🔥

From feeling "meh" 😒 to "WOW" 😍 - we've got you covered!

If you're committed to embracing the change, we're here to guide, support, and celebrate with you every step of the way! 🎉✨

Want to know the secret sauce behind this transformative journey? 🤫

👉 Simply DM us the word "6week" for exclusive details. 🔥

Let's make those dreams a reality. Together. 💪✨

Unpacking the Weight Loss Equation! 🔥

Calories In: What you eat and sip. Calories Out: Your body's baseline burn, workouts, and daily movements.

It's all about balance! Fuel your body wisely and keep that energy moving!

To workout how much you need to eat head over to our bio and hits the links - you’ll find out calorie calculator there. 😃

🚨 Myth Busting Time! 🚨 Is cardio the ONLY way to lose weight? 🏃‍♂️💨

🔍 Myth: To shed those pounds, you must focus solely on cardio exercises.
🔎 Reality: A balanced blend of cardio AND strength training is the golden ticket to optimal fitness and sustainable weight loss! 🏋️‍♂️💪

💡 Why mix it up?

Boosted Metabolism: Strength training increases muscle mass, elevating your resting metabolic rate! 🔥
Enhanced Body Composition: Achieve a leaner, more toned appearance by reducing body fat percentage. 🌟
Improved Bone Density: Strengthen your bones and ward off osteoporosis with regular strength training. 🦴
📉 And remember, the calorie count on your heart rate monitor? It’s an estimation! Individual variations can significantly impact the actual calories you burn. 🤓

🔄 At 180, we’re all about balance and holistic well-being. Ready to embrace a multifaceted approach to fitness? Drop us a DM or click the link in bio to explore our programs! 🌿

🗣️ What other fitness myths have you heard? Share them below, and let’s bust them together! 💬

Whether it's AM or PM, the goal is the same: A healthier, happier YOU! When do you prefer to break a sweat?

Share your workout wisdom!

Transform your deadlift game with these essential steps and get ready to crush your deadlifts like a pro!

Plus if you comment “deadlift” below we’ll send you our in depth master plan on how to perfect your deadlift either sumo or conventional.

Step Out of Your Comfort Zone and Embrace Progress! 🚀

💪 Pushing beyond boundaries is where true growth happens. 🌟

✨ Embrace discomfort, challenge your limits, and unleash your potential. Remember, every step you take outside your comfort zone brings you closer to your goals.

💥 Stay determined, stay focused, and keep striving for progress. Let's make every moment count on this incredible journey of personal growth! 💫

Power up with this protein-packed meal plan! 💪🍽️

Breakfast: Scrambled eggs, whole wheat toast, peanut butter, banana.
Snack: Cottage cheese, apple.
Lunch: Grilled chicken, quinoa, broccoli, carrots.
Snack: Protein bar, almonds.
Dinner: Baked salmon, sweet potatoes, asparagus.
Snack: Greek yogurt, chia seeds, mixed berries.

Stay consistent on your wellness journey! 💚✨

Elevate Your Push-Up Game with These Challenging Variations! 💪

🔥 Take your upper body strength to new heights by incorporating these advanced push-up variations into your routine.

Rise to the challenge with Pike Push-Ups, engage your muscles with Deficit Push-Ups, and conquer the heights with Decline Push-Ups.

Push past your limits, build strength, and sculpt your chest, shoulders, and triceps. Get ready to level up your workout! 💥

Understanding Muscle Soreness: Pain, Progress, and Prevention 🏋️‍♂️🩹

Muscle soreness after a workout – we've all been there. 💪😫

But do you know why it happens and what it signifies? Delayed onset muscle soreness (DOMS) is a normal response to challenging your muscles in new ways or after a period of inactivity. 🏃‍♀️

🛌 It's a sign of muscle adaptation and growth, not necessarily injury.

🌱🏋️‍♀️ However, proper recovery and preventative strategies are essential to manage it. 🛁🔑

The Power of Consistency: Small Steps, Big Results 🏃‍♀️🌟

Consistency is arguably the most crucial aspect of a successful fitness journey. 💪

✨ It's not about perfect workouts or drastic changes, but rather about sticking to your routine, even when progress seems slow. 🚶‍♂️

📉 Small, consistent steps can lead to significant, sustainable results over time. 🔄📆

Remember, the key is to find activities you enjoy and make fitness a lifestyle, not a chore. 💃🏋️‍♂️

Mastering the Art of Bench Press Form! 💪

Fine-tune your technique and maximize your gains with proper bench press form. 🏋️‍♀️

Focus on maintaining a stable grip, engaging your core, in regards to an arched spine, the answer is “depends”, flat, slight arch, big powerlifting arch is all down to the goal and individual so drop us a DM and we’ll help you decide what’s best for you.

Drive through your heels, exhale as you push, and control the weight on the descent, whilst keep tension throughout the upper body. Remember don’t let the bar bully you!

Perfecting your form is key to building strength and avoiding injury. Let's raise the bar together! 🔥

Ready to sculpt a sexy back? 💪🔥 Add these 5 lat exercises to your routine for a strong and toned back:

1️⃣ Lat Pulldowns: Target your lats and upper back with this classic gym favorite.

2️⃣ Pull-Ups: Challenge your lats and build upper body strength with bodyweight pull-ups.

3️⃣ Bent-Over Rows: Engage your lats and lower back with this effective free-weight exercise.

4️⃣ Seated Cable Rows: Focus on your lats and mid-back using the cable machine.

5️⃣ T-Bar Rows: Strengthen your lats and core with this versatile and challenging row variation.

Consistency and proper form are key, so gradually increase the intensity and weight as you progress.

Tag a fitness buddy who's ready to work on their back muscles and let's get those lats firing! 💪💪

Choosing Quality over Quantity: Why Good Form Always Outperforms Big Weight 🏋️‍♂️🏆

It's a common misconception in weightlifting that lifting heavier weights is always better. 💪🏋️‍♀️

While pushing your limits can be crucial for growth, prioritizing good form is vital. Here's why:

Injury Prevention: Proper form ensures that the right muscles are being engaged and that joints are not put under undue stress. This minimizes the risk of strains, sprains, and more serious injuries. 🚑🛡️

Effective Targeting: By maintaining good form, you ensure that the intended muscle groups are worked efficiently. Incorrect form may shift the load to other muscles, diminishing the effectiveness of the exercise. 🎯🏋️‍♀️

Long-term Progress: Building strength with proper technique creates a foundation for future growth. Cutting corners with bad form may lead to a plateau or regression in your progress. 📈🏋️‍♂️

Better Mind-Muscle Connection: Focusing on the technique helps you develop a better connection between your mind and the muscles being worked. This connection can enhance muscle activation and growth. 🧠💪

Ethical Consideration: Lifting more weight than you can handle with correct form often compromises your safety and the safety of others around you. 🚷🚫

Remember, it's not about how much you lift but how you lift. Quality should always come before quantity. 🏋️‍♂️✅

Why Warm-Ups Matter: Increase Performance, Decrease Injury 🏋️‍♂️🔥

Warming up before a workout might seem like an extra, unnecessary step, especially when you're short on time. 🕒⏳

But the benefits of a proper warm-up are undeniable. It prepares your body for the coming workout, increases body temperature, improves flexibility, and can help reduce the risk of injury. 🤸‍♀️🩹

Plus, it sets the stage for a more effective, comfortable workout. 💪🏃‍♀️

Power of Post-Workout Nutrition: Refuel to Recover 💪🍽️

Every workout depletes your body of energy and breaks down muscle proteins. 💥🏋️‍♂️

It's critical to refuel post-workout to promote muscle repair, restore glycogen stores, and boost recovery. 🔧🛠️

Opt for a balanced meal with high-quality protein, complex carbs, and some healthy fats. 🥗🥑 Timing matters too – aim to eat within 45 minutes to an hour after your workout for optimal benefits. 🕒⏰

efore diving into a workout regime, it's essential to identify your fitness 'why.' 💪🤔

This is the core reason that inspires and motivates you to stay active. It could be anything from wanting to play with your kids without getting winded to reducing your risk of chronic disease
🏃‍♂️👨‍👩‍👧‍👦 Your 'why' will fuel your drive, making it easier to stick with your fitness journey, even when it gets tough. 🔥🚀

It’s the weekend and time to embrace the Power of Active Recovery 💪🏃‍♀️

While intense workouts are beneficial, rest is just as crucial. 💤🛋️

But rest doesn't always mean sitting on the couch. Enter active recovery: low-intensity exercise on your 'off' days. 🧘‍♂️🚴‍♀️🚶‍♀️

his can include gentle yoga, light cycling, or a leisurely walk. Active recovery can enhance blood flow, aid muscle recovery, and decrease soreness. 🌟🩹

t's all about balance in your fitness journey. ⚖️

Have you ever tried interval training? 🏃‍♂️💪

It's a style of exercise that alternates periods of high-intensity effort with periods of lower-intensity recovery. 🚀💤

The beauty of this approach lies in its efficiency: it can help you burn more calories in less time compared to steady-state cardio. 🔥🕒

Plus, it might boost your metabolic rate post-workout more than moderate intensity exercises, offering a 'burning bonus.' 🔥📈

Embrace the Extraordinary! ✨

It's the little extra that sets apart the ordinary from the extraordinary.

🌟 Whether it's going the extra mile, putting in that extra effort, or pushing beyond your comfort zone, greatness awaits those who dare to give that little extra. ✨

💪 Embrace the challenge, embrace the journey, and embrace the extraordinary life that awaits you. Let's make every moment count! 🔥

Unlock the power of protein! 🏋️

💡Dive into the mechanics of how dietary protein aids muscle growth, recovery, and more.

Swipe to understand the process of protein synthesis, the crucial role of protein in muscle recovery and preservation, and why it keeps you satiated for longer periods. 🍗💪

Struggling with low energy, muscle loss, or frequent hunger? These might be signs of a low protein diet. Don't hesitate to ask us how you can optimize your diet to meet your fitness goals.

Remember, proper nutrition is key to a successful fitness journey. Let's fuel our bodies the right way! Drop a comment or DM us for personalized dietary advice. 💯

1️⃣ Start with modified push-ups: Begin on your knees or lean against a wall or barbell in a rack to build strength and confidence. Focus on proper form and gradually increase the challenge.
2️⃣ Transition to 3/4 push-ups: As you build strength, shift to 3/4 push-ups. Maintain a straight line from head to knees and engage your core for stability.
3️⃣ Work on upper body and core strength: Strengthening your shoulders, chest, and core will improve your push-up performance. Incorporate exercises like planks and shoulder presses.
4️⃣ Practice negative push-ups: Lower yourself slowly from the top position of a push-up to the floor. This eccentric movement helps build strength and control.
5️⃣ Keep practicing and progressing: Consistency is key! Keep working on your push-ups regularly, setting small goals and celebrating each improvement.

Remember, progress takes time, and everyone's journey is unique. Be patient with yourself, listen to your body, and trust in your ability to improve.

You've got this! 💪✨