Tasha Judge PT

Sumo Deadlifts are great for building the glutes and legs. 💣

All deadlift variations are hamstring dominant, but the Sumo variation puts more emphasis on the glutes and the quads compared to the conventional deadlift.
The conventional deadlift places a greater emphasis on the back muscles, particularly the spinal erectots.

I tend to stick to conventional deadlifts most of the time as its a lift Im far more comfortable with, but the Sumo has great benefits for the pegs and derriere, so I reckon I should utilise it more often 🙃

Sometimes I lose motivation to train.. and the routine starts to feel tedious and obligatory.

When that happens, the thing that I find works best to get me motivated again is setting some clear short terms goals and targets.

My favorite goals are strength goals, so I aim for the strength PBs💪

But it dosnt have to be strength related, maybe you want to set a new personal best for your run time. Or maybe you want to get lean. Whatever your goal is, at the end of the day, setting clear cut targets is a highly valuable tool and integral when it comes to maintaining motivation.

110kg deadlift today.
Current 1 rep max is 115kg

Aiming for a new PB of 120kg soon

1-2-1 PT sessions available and I am giving away a free trial session.

Want to get fit? Get your ass in the gym and come train with meee😁😎

Trained the pegs
Squats are going up. Hit 67.5kg today
Soon the PBs can start again 😁

Lets talk about food 🍽🙃 When it comes to diet I normally eat intuitively. I roughly estimate my macros. I have my target numbers I'm trying to hit, and then I just make sure I hit roughly that amount each day. Its not always exact.
Protien is consistent each day, and for carbs I tend to eat more on training days and less on rest days. I always try to get enough fat daily. My favorite go to sources of fat are avocados, chocolate, peanut butter, salmon, nuts, and olives. 🥑🍫🥜 I eat six small meals a day

I normally eat a meal 2 hours before I train, then after training have a protein bar and then a meal about an hour and a half after that.
My meals are normally pretty plain. In general I dont eat sauces, however I dont avoid them altogether. I just tend to see them as a pointless and unnecessary complication. 😂
(I like to keep things simple and dont like vagueness or anything unquantifiable) and with sauces its abit hard to quantify your macros. But there are always exceptions.

I preach 'everything in moderation' and think whatever works for the individual is whats best. We are not all the same, we dont all like the same things and our bodies dont all function the same way. My diet works for me and I get to eat all the foods I enjoy.🍉🍍🥝

Get in the glute factory and build a b***y

1-2-1 PT sessions available. First session free

1-2-1 Personal training sessions available and I'm giving away a free taster session.

Want to get fit for summer? Get your ass in the gym and come train with me😎😚

I wouldnt even look at any of the others after trying this flavor😬
My faaaaavorite😁💕

Checking the current shape

Pose game needs work, and still need to add muscle mass to the glutes, legs and shoulders (feeling so shrimp lately)

But getting there 🙇

Delt check

Delts are one of my most stubborn muscles to build. So Im gonna be hitting them twice a week with an extra leg + shoulder day added to my normal routine

Wanting to get in shape?
Thinking about getting a personal trainer?

I do free trial sessions so you can test the waters and see if its for you

Interested? Just give me a shout 😁

So this post is about nutrition. Here are some examples of good sources of fat, carbs, and protien.

Studies have shown that for fat loss it dosnt really matter if you go low fat or low carb with your macros. As long as you are in a calorie deficit you will lose fat.

Breakfast should idealy be high in protien and high in fat as it helps maintain energy levels, keeps your blood sugar levels balanced and keeps you feeling fuller for longer. As opposed to the glucose spike and crash you might get from consuming carbs and fruit for breakfast.

When it comes to eatting for performace, you should consume carbs about 3 hours before you train. And be sure to consume protien and carbs after your session. I would advise a shake or protien bar after your workout, followed be a meal including protien and carbs about an hour later.

Protien is very important, it is what builds and repairs tissues in you body. Aim to consume 1g of protien per lb of bodyweight daily. And if you are trying to build muscle then increase that to about 1.5g per lb of bodyweight.

Fibre is also very important for the body, especially for keeping the digestion system running smoothly. Green vegies are a great source of fibre.

Eatting healthy unprocessed food is not a requirement for weight loss, however there are many health benefits to eatting healthy and it is much easier to calculate your calories when you are consuming unprocessed foods.

So lets talk about goals and strategy.

When it comes to training, the way you train should be specific to your goal.

For example, if your goal is mainly to build strength and lift heavier s**t, then do that. Focus on lifting heavy for low reps. For example 1- 6 reps of deadlifts for 4 sets with a long rest period in between each set.

If your goal is to build size and shape, then target the muscles with a combination of compound and isolation exercises, utilising higher reps and shorter rest periods to burn out the muscle. For example 8-12 reps of squats for 6 sets
Or 20 reps of hip thrusts for 4 sets

Train smart.

https://www.t-nation.com/training/the-best-way-to-build-your-butt

Utilise these tips the next time you train glutes 🍑

The Best Way to Build Your Butt | T Nation What's the best way to build strong glutes that also make every jaw in the gym drop? We ask the experts.

https://www.t-nation.com/training/tip-25-reps-for-bigger-legs

Use this strategy to squeeze out extra reps for those leg gains

Tip: 25 Reps for Bigger Legs | T Nation When you walk into a room, do people think you're riding a stork? If so, here's the workout method you need.

Gym 😙

My favorite muscle to train is quads.. then rear delts n then maybe glutes? 🍭 come train with me 😁

https://upfitness.com/en/article_posts/bodybuilding/training/train-antagonist-supersets-muscle-time

Train Antagonist Supersets For More Muscle in Less Time Want more muscle in less time? Try the time-efficient antagonist superset workout made famous by Arnold Schwarzenegger

Offer for January

12 week structured workout plan to target the legs and glutes. Only £60

Disgusting 😌

Tip of the day: 💪
Muscle growth and how often to train.
For example, lets say you really struggle with building your delts and you would like them to get proportionally bigger. But you only train shoulders once a week. They will continue to lag behind.

You need to train your problem areas more frequently. If you want proportionally bigger delts for example, train shoulders 2 to 3 times a week. If legs are the area you want to emphasize then train legs 2-3 days a week.

Make sure you give the trained muscle 2 days rest before training it again. This is the time your muscle needs to recover and grow.
When that 48 hours is up, the muscle is no longer growing, unless you train it again. Simply put, the more frequently you put a muscle into this state, the bigger it'll get. But you must let the muscle recover first. Training a body part that is already exhausted and sore won't lead to more muscle growth.

Had to lay off the training abit due to being under the weather lately.. so Im focusing on upping my bend game instead of the ussual heavy gym sessions.
Rest is important for recovery but you can still work on other goals in the process. Will be back on it soon enough