Matthieu Cezac

🎥 Progress BEFORE/AFTER 🎥 L-sit to HS Calisthenic skill.

✨Never give up your Persoanl GOALS ✨ The magic happen when your dedication is aligned.

🤣 Just for FUN 🤣

This is my focus, I got my s**t done and get the f**k out.

💫 Life is Amazing, I am just so blessed for everything I have got in my life 💫❤️

💥💥 3 Fundamental aspects that you need to Understand HOW to Grow muscle 💪✨

First of all, getting in shape is a LONG PROCESS & DEDICATION.. if you expect to have a massive shape or losing 20 kg in several weeks... Well, It is not gonna happen..

BUT... There is plan & fundamental to follow along that hard process, let me help you try to understand.

1️⃣ VOLUME & FREQUENCY

YEP 💥 This aspect is a fundamental when it comes to build your shape.

✨Week 1, you are going for 3 sessions (5 exercises). [You don't need more than that when you start], also Never forget that you are building muscles when you are RESTING, no when you are lifting.

✨Week 2, same frequency & same amout of exercises but you will either modify such as :
- Reps range
- Total sets
- Increasing load
- Modify Leverage of exercise (knee push to regular push up)

✨Week 3, this time, you decide to keep as week 2 but you are going to modify the amount of set in order to increase your volume. Make sure that you are writing down progress in between each week. 💪

Please keep in mind Volume is a FUNDAMENTAL 😉💥

2️⃣ NUTRITION & RECOVERY

Unfortunately, the society make you consuming an huge amount of poor calories foods, highly calorique. But you HAVE the control of you behavior at the end of the day, it will be up to you 💪 So you can Do it!!!!

▪️Eating plenty of veggies
▪️Eating Protein N°1
▪️Fat intake is also important to regulate your Hormones through your body.
▪️Carbs intake = energy unit if you have an active day such as working as laborer [higher carbs intake], desk job [lower carbs intake].
▪️Drinking plenty of water

You recover is going to be essential to build up muscles. Sleeping, mobility, low intensity activity will help you to burn extra calories and keep your body moving. Don't neglect RECOVERY. 🙏

3️⃣ PUSH YOURSELF AT THE RIGHT TIME.

Fimally, if you feel you can do it more.. add up 1 or 2 reps (Good form). It is essential to evaluate your energy level while you are training. On your last set (failure set).

📃5 Benefits by doing PULL UPS 📃

➡️ Did you know that Pull up is considerated as the BEST exercises for strengthening the upper body?

1️⃣ Increase your Overall strength.
As a compound exercise, Pull ups will be targeting many muscles at the same time while you'll be executed them. Your back muscles will be improving at first (lats dorsi, trapezes, teres major, Thoracic erector spinae) as well as others muscles will be playing their role to stabilize your entire body such as Core muscles (re**us abdominal, external & internal obliques, lower back). In order to maximize your gains, you will need to work on Full range of motion as well as controlling difference phases of the movements. (contraction eccentric ⬇️, concentric ⬆️ and Isometric ↔️).
2️⃣ Strenghten your entire back Muscles.
The truth is, PULL UP is the best of the best exercise but it is hard for the majority of the people to execute it with proper form. it would increase size of your lats dorsi (massive wings), stabilize your shoulders by strengthening your scapula muscles, and stabilize your spine by strenghtening your spine erector spinae.
3️⃣ Improve your Grip strength.
In general why we fail to increase our amount of reps, well easy, the grip strenght is too weak and will let you down if you are not regularly practicing your pull ups over and over. You can definitely end up your workouts sessions by passively hanging on the bar 30x3-4 sets [20] sec rest]. I am telling you, a strong grip will lead you to increase your amounts of reps.
4️⃣ Improve your Posture.
One reason why people have back pain and bad posture are weak back muscles. People are spending too much time in a seated position. Besides, in general, people will spend training more their anterior chain rather than posterior chain, so that will lead to an imbalance.
5️⃣ Esthetically more attractive.
beyond exercise, by doing pull ups, it will highly help you to develop a broader back, ahoulders and great physique and obviously you will feel proud of it ⚔️😎

Good luck Fam!!!

🌞 Nice caption from last summer 🌞

why am i posting this?? well... I miss so much summer as well as training myself at the beach 🏖️ It is the BEST feeling ever. ❤️

what about you my WARRIORS? Do you like training yourself at the beach? get your tan on and enjoy the beautiful sun. Hopefully, you are experimented this. I love training at the gym, but if you ask me what would be my best motivation to train.. well.. A nice weather would be my answer 😜 No doubt it ahah.

Tell me! where and when are favorite place to train 💯

‼️Frog stand to Handstand Push up ‼️[🐸 to 🤸‍♂️]

Quite satisfied about my current level, the balance component is not fully control yet. But strength wise is on point. I have found more efficient to start with Frog stand to execute my Handstand Push up. As I said, the qualify over quantity will get you results faster.

The Balance aspect needs to be work on. How? I should definitely improve "wrist mobility" and "shoulder flexion" and also open up "hip flexor" in order to have a perfect joints alignment while I am doing it.

If you do not work on your joints mobility, you'll need to compensate with your strength, which is fine for a short period of time but it won't be as straight.

🔝 Tips 🔝

✔️ Getting a Mobility routine for your wrists, shoulders and hips flexor.

✔️ Stretch out your lats dorsi muscles, hip flexors, triceps. If those muscles are tight, there will limit your potential to achieve it. best way to do it "self tissues massage (foam roller, massage gun etc.)

✔️ Working on Pushing strenght : Best exercise is Pike push up (beginner) and Wall Handstand Push up (advance) . Try to implement various techniques of training. Isolation or dynamic (reps).

✔️ This one is a cue, Tuck your Pelvic in (squeeze your glute while your brace your core while you are executed Handstand).By doing this, you will control much better your balance.

‼️Weighted Push ups ‼️

🔝 +50 KG => 9 reps 🔝
Current PR : 75 KG

This basic exercise is one of the most effective pushing motion for building strenght overall. I have always included Basic Push ups into my personal program cos is strengthening various part of your body such as lower back, core muscles, Triceps etc. It doesn't need to be complicated to getting stronger. Just need to pick up the right progression and execute it properly. (Form over amout of reps).

⬇️ Regressions ⬇️

◾Bodyweight Push up would be the most appropriate variation if you're lacking of strength and form quality.

◾Negative Push up (eccentric 5 sec) to Knees Push ups (concentric phase). For most of people, the way up can be really challenging so that's why you should focus on negative aspect and then pushing back up on your knees to limit using your strength through the process.

◾Finally, Knee push up. Don't be ashamed of your level, the muscles doesn't care the type of exercises you are doing. The only thing is TUT (time under tension) so assess your body and then pick up the right progressions for yourself.

⬆️ Progressions ↗️

◾Unilateral Push up (OAP) This exercises will challenge your pushing strength as well as you could see which side is lacking of strength and work toward it.

◾Elevated weighted Push up. put your feet on an elevation (box, bench, etc). Advanced movement that will demand tremendous control & strenght. So Make sure you have an appropriate Warm up especially wrist, scapula and core.

❤️ Morning Pistol Squat + sipping coffee ❤️

Great thing with Calisthenic is, you can practice that anywhere and anytime. You have No limitations whatsoever. Pistol Squat was one of my personal Calisthenic goal 😊 I still need to elevate my heel slightly in order to execute it nicely as well as performing in a perfect form.

However, I am fully satisfied with how I executed my pistol squat. Know that this had taken me a long time to practice. So, guys, don't be discouraged if you cannot perform it well. You will get it eventually, you just need to repeat it over and over. There is No magic formula, just be CONSISTENT! .

Wish you a wonderful day 🙏❤️

‼️L-sit to HSPU : Skills Calisthenic session ‼️

In order to improve your skills, regarding to my personal experiences, you must be mastering your basic fundamentals strength. Simple.. I have strongly believed your ego would be around to you convince you that you can do it but in reality, those skills are based on your hard-work / commitment / be patient.. keep failing to grow your own engine.

💪 Advices [strenght requirement] 💪 be able to perform in clean form.

- 20 Push ups
- 5 to 10 sec L-sit isometric
- 20 sec Handstand iso or 30+ sec Wall Handstand
- 5 Wall Handstand push up

if you can perform those requirements prior to try it, you'd get a better chance to succeed.

‼️L-sit to PUHS : Calisthenic Skills session ‼️

In order to succeed a such skills, regarding to my personal experiences, you must be focused on your pushing strength as well as mastering your balancing skills [Handstand].

it won't happen of you have not got your strength requirements

- 20 clean push ups
- 5 Wall Handstand push ups
- 15 sec L-sit
- 10 sec clean Handstand without using wall or 30 sec Wall Handstand.