Women Strength Society Videos
Videos by Women Strength Society. Women-specific health & fitness coaching dedicated to women's health, strength and empowerment.
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This is one of the big challenges we are facing when we are on a calorie deficit. ⠀ Here are a few things you can do to make it easier: ⠀ 1️⃣ 𝐊𝐧𝐨𝐰 𝐰𝐡𝐞𝐧 𝐚𝐧𝐝 𝐰𝐡𝐞𝐧 𝐍𝐎𝐓 𝐭𝐨 𝐛𝐞 𝐬𝐨𝐜𝐢𝐚𝐥. In the last few weeks before your photo shoot, when the calories are low and the hunger is high, is not the best moment to go out. ⠀ 2️⃣ 𝐂𝐡𝐨𝐨𝐬𝐞 𝐭𝐡𝐞 𝐩𝐥𝐚𝐜𝐞 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟. It'll be easier to then order something that is easy to track (or at least estimate) if you know what is on the menu. It'll be even easier if you don't go to a super fancy place ;) ⠀ 3️⃣ 𝐃𝐞𝐜𝐢𝐝𝐞 𝐛𝐞𝐟𝐨𝐫𝐞𝐡𝐚𝐧𝐝 𝐰𝐡𝐚𝐭 𝐲𝐨𝐮'𝐥𝐥 𝐞𝐚𝐭. Whatever you choose to eat, it is easier to track it beforehand and STICK TO THE PLAN if the decision has already been made. All it takes, then, is to respect your decision, and not give in when the waiter kindly tries to upsell you on another dessert (but hey, it's his job). ⠀ 4️⃣ 𝐆𝐨 𝐟𝐨𝐫 𝐥𝐞𝐚𝐧 𝐦𝐞𝐚𝐭, 𝐯𝐞𝐠𝐠𝐢𝐞𝐬, 𝐧𝐨 𝐬𝐚𝐮𝐜𝐞. A chicken breast is relatively easy to estimate. Veggies have very few calories anyways, but the sauce can make a BIG difference. Thus, try to take something that is not swimming in a greasy sauce. Or at least, ask if it's possible to have it served in a sauceboat. ⠀ 5️⃣ 𝐆𝐨 𝐭𝐡𝐞 𝐞𝐱𝐭𝐫𝐚 𝐦𝐢𝐥𝐞... 𝐦𝐚𝐲𝐛𝐞. You can bring your micro-scale with you, ask the waitress for a second plate, and actually weigh what's on the plate. This is not super convenient, and depending on who you go to the restaurant with, can lead to a lot of talks (which frankly is not needed, as not that many peo
𝗡𝗢𝗧 𝗦𝗘𝗘𝗜𝗡𝗚 𝗣𝗥𝗢𝗚𝗥𝗘𝗦𝗦 𝗪𝗜𝗧𝗛 𝗬𝗢𝗨𝗥 𝗟𝗢𝗪𝗘𝗥 𝗕𝗢𝗗𝗬 𝗧𝗥𝗔𝗜𝗡𝗜𝗡𝗚? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Try, save and share this for later 💌 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ You’ve been training a while now but you see no progress? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Don't worry, for this is a part of the journey. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ It might even be a good sign: ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 𝗧𝗵𝗮𝘁 𝘆𝗼𝘂𝗿 𝗯𝗼𝗱𝘆 𝗵𝗮𝘀 𝗮𝗱𝗮𝗽𝘁𝗲𝗱 𝘁𝗼 𝘆𝗼𝘂𝗿 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗽𝗹𝗮𝗻 𝗮𝗻𝗱 𝘆𝗼𝘂’𝘃𝗲 𝗲𝘅𝗵𝗮𝘂𝘀𝘁𝗲𝗱 𝗲𝘃𝗲𝗿𝘆 𝗯𝗶𝘁 𝗼𝗳 𝗴𝗿𝗼𝘄𝘁𝗵 𝗳𝗿𝗼𝗺 𝘁𝗵𝗮𝘁 𝗽𝗿𝗼𝗴𝗿𝗮𝗺. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ So it’s time to try something new to shape those legs of yours. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Here’s one of my favorite method to bust through a plateau: ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ The post-exhaustion method. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ It is a super set (A1 + A2) that combines a compound movement with an isolation movement for the same muscle group. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ It has a lot of benefits but mostly, it makes for a fun training experience. 😏 😏 😏 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Get ready for a good burn! 🔥
𝗡𝗢𝗧 𝗦𝗘𝗘𝗜𝗡𝗚 𝗣𝗥𝗢𝗚𝗥𝗘𝗦𝗦 𝗪𝗜𝗧𝗛 𝗬𝗢𝗨𝗥 𝗟𝗢𝗪𝗘𝗥 𝗕𝗢𝗗𝗬 𝗧𝗥𝗔𝗜𝗡𝗜𝗡𝗚? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Try, save and share this for later 💌 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ You’ve been training a while now but you see no progress? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Don't worry, for this is a part of the journey. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ It might even be a good sign: ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 𝗧𝗵𝗮𝘁 𝘆𝗼𝘂𝗿 𝗯𝗼𝗱𝘆 𝗵𝗮𝘀 𝗮𝗱𝗮𝗽𝘁𝗲𝗱 𝘁𝗼 𝘆𝗼𝘂𝗿 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗽𝗹𝗮𝗻 𝗮𝗻𝗱 𝘆𝗼𝘂’𝘃𝗲 𝗲𝘅𝗵𝗮𝘂𝘀𝘁𝗲𝗱 𝗲𝘃𝗲𝗿𝘆 𝗯𝗶𝘁 𝗼𝗳 𝗴𝗿𝗼𝘄𝘁𝗵 𝗳𝗿𝗼𝗺 𝘁𝗵𝗮𝘁 𝗽𝗿𝗼𝗴𝗿𝗮𝗺. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ So it’s time to try something new to shape those legs of yours. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Here’s one of my favorite method to bust through a plateau: ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ The post-exhaustion method. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ It is a super set (A1 + A2) that combines a compound movement with an isolation movement for the same muscle group. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ It has a lot of benefits but mostly, it makes for a fun training experience. 😏 😏 😏 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Get ready for a good burn! 🔥
𝗡𝗢𝗧 𝗦𝗘𝗘𝗜𝗡𝗚 𝗣𝗥𝗢𝗚𝗥𝗘𝗦𝗦 𝗪𝗜𝗧𝗛 𝗬𝗢𝗨𝗥 𝗟𝗢𝗪𝗘𝗥 𝗕𝗢𝗗𝗬 𝗧𝗥𝗔𝗜𝗡𝗜𝗡𝗚? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Try, save and share this for later 💌 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ You’ve been training a while now but you see no progress? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Don't worry, for this is a part of the journey. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ It might even be a good sign: ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 𝗧𝗵𝗮𝘁 𝘆𝗼𝘂𝗿 𝗯𝗼𝗱𝘆 𝗵𝗮𝘀 𝗮𝗱𝗮𝗽𝘁𝗲𝗱 𝘁𝗼 𝘆𝗼𝘂𝗿 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗽𝗹𝗮𝗻 𝗮𝗻𝗱 𝘆𝗼𝘂’𝘃𝗲 𝗲𝘅𝗵𝗮𝘂𝘀𝘁𝗲𝗱 𝗲𝘃𝗲𝗿𝘆 𝗯𝗶𝘁 𝗼𝗳 𝗴𝗿𝗼𝘄𝘁𝗵 𝗳𝗿𝗼𝗺 𝘁𝗵𝗮𝘁 𝗽𝗿𝗼𝗴𝗿𝗮𝗺. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ So it’s time to try something new to shape those legs of yours. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Here’s one of my favorite method to bust through a plateau: ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ The post-exhaustion method. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ It is a super set (A1 + A2) that combines a compound movement with an isolation movement for the same muscle group. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ It has a lot of benefits but mostly, it makes for a fun training experience. 😏 😏 😏 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Get ready for a good burn! 🔥
𝗡𝗢𝗧 𝗦𝗘𝗘𝗜𝗡𝗚 𝗣𝗥𝗢𝗚𝗥𝗘𝗦𝗦 𝗪𝗜𝗧𝗛 𝗬𝗢𝗨𝗥 𝗟𝗢𝗪𝗘𝗥 𝗕𝗢𝗗𝗬 𝗧𝗥𝗔𝗜𝗡𝗜𝗡𝗚? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Try, save and share this for later 💌 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ You’ve been training a while now but you see no progress? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Don't worry, for this is a part of the journey. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ It might even be a good sign: ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 𝗧𝗵𝗮𝘁 𝘆𝗼𝘂𝗿 𝗯𝗼𝗱𝘆 𝗵𝗮𝘀 𝗮𝗱𝗮𝗽𝘁𝗲𝗱 𝘁𝗼 𝘆𝗼𝘂𝗿 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗽𝗹𝗮𝗻 𝗮𝗻𝗱 𝘆𝗼𝘂’𝘃𝗲 𝗲𝘅𝗵𝗮𝘂𝘀𝘁𝗲𝗱 𝗲𝘃𝗲𝗿𝘆 𝗯𝗶𝘁 𝗼𝗳 𝗴𝗿𝗼𝘄𝘁𝗵 𝗳𝗿𝗼𝗺 𝘁𝗵𝗮𝘁 𝗽𝗿𝗼𝗴𝗿𝗮𝗺. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ So it’s time to try something new to shape those legs of yours. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Here’s one of my favorite method to bust through a plateau: ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ The post-exhaustion method. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ It is a super set (A1 + A2) that combines a compound movement with an isolation movement for the same muscle group. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ It has a lot of benefits but mostly, it makes for a fun training experience. 😏 😏 😏 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Get ready for a good burn! 🔥
𝗬𝗢𝗨 𝗔𝗥𝗘 𝗥𝗘𝗔𝗗𝗬 𝗧𝗢 𝗕𝗘𝗖𝗢𝗠𝗘 𝗬𝗢𝗨𝗥 𝗩𝗜𝗦𝗜𝗢𝗡 𝗔𝗡𝗗 𝗥𝗘𝗩𝗘𝗔𝗟 𝗬𝗢𝗨𝗥 𝗧𝗥𝗨𝗘 𝗣𝗢𝗧𝗘𝗡𝗧𝗜𝗔𝗟? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Physical and mental transformation goes hand in hand. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Let me show you a way to put work in that pays off for life! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I will personally coach you and take the guesswork out for you so that you can thrive and become stronger and more confident than ever before. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Drop an Emoji below and I'll get back to you to see if you are a good fit for the 𝗪𝗢𝗠𝗘𝗡 𝗦𝗧𝗥𝗘𝗡𝗚𝗧𝗛 𝗦𝗢𝗖𝗜𝗘𝗧𝗬. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 𝗔𝗥𝗘 𝗬𝗢𝗨 𝗥𝗘𝗔𝗗𝗬? 🚀
𝗟𝗘𝗧'𝗦 𝗠𝗔𝗞𝗘 𝗧𝗛𝗘 𝗦𝗤𝗨𝗔𝗧 𝗦𝗤𝗨𝗔𝗧𝗧𝗬 𝗔𝗚𝗔𝗜𝗡! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ The goal of programming a squat into the program of my clients is: ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 𝗗𝗲𝘃𝗲𝗹𝗼𝗽𝗶𝗻𝗴 𝗵𝘆𝗽𝗲𝗿𝘁𝗿𝗼𝗽𝗵𝘆 𝗮𝗻𝗱 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵 𝗶𝗻 𝘁𝗵𝗲 𝗹𝗼𝘄𝗲𝗿 𝗯𝗼𝗱𝘆. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ As my clients are not powerlifters or weightlifters, I want to see them perform the movement like an elevator.and make the pelvic floor work more than the back. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ The goblet squat is a very good choice to learn this movement correctly. Once I see a good form here, we are able to move the needle forward and add different constraints. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ When you are performing the squat the next time think about: ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔥 Keeping your head over your pelvis ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔥 Driving your knees to the front over your toes ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔥 Keeping your torso upright ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔥 Stacking your rib cage without loosing hight ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔥 Sternum points to the front ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔥 When in the lowest position driving your knees towards your chest ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔥 When coming up again pushing knees forward ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Ready to give it a go and do the squat squatty again?
𝗗𝗢 𝗬𝗢𝗨 𝗪𝗔𝗡𝗧 𝗧𝗢 𝗕𝗘 𝗔𝗕𝗟𝗘 𝗧𝗢 𝗣𝗨𝗟𝗟 𝗬𝗢𝗨𝗥𝗦𝗘𝗟𝗙 𝗨𝗣? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ It was one of my goals too when I just started to train. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Today I think the pull-up is overrated in order to get strong. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ My first choice to make your back stronger will always be ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 💪🏼 rows and 💪🏼 lat pulldowns ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Take these two exercises, apply progressive overload and over time you will be able to do pull-ups. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 𝗧𝗿𝘂𝘁𝗵 𝗕𝗼𝗺𝗯: 𝗜 𝗱𝗶𝗱𝗻'𝘁 𝘁𝗿𝗮𝗶𝗻 𝗽𝘂𝗹𝗹-𝘂𝗽𝘀 𝗮𝘁 𝗮𝗹𝗹 𝗯𝗲𝗳𝗼𝗿𝗲 𝗜 𝗺𝗮𝗱𝗲 𝘁𝗵𝗶𝘀 𝘃𝗶𝗱𝗲𝗼. 😉 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Are you ready to work on your goals? Drop me a DM with the word PULLUP.
𝗣𝗔𝗥𝗧 𝟯: 𝗛𝗮𝘃𝗲 𝘆𝗼𝘂 𝗲𝘃𝗲𝗿 𝗮𝘀𝗸𝗲𝗱 𝘆𝗼𝘂𝗿𝘀𝗲𝗹𝗳 𝘄𝗵𝗮𝘁 𝘆𝗼𝘂𝗿 𝗺𝘂𝘀𝗰𝗹𝗲𝘀 𝗮𝗰𝘁𝘂𝗮𝗹𝗹𝘆 𝗻𝗲𝗲𝗱𝘀 𝘁𝗼 𝗴𝗿𝗼𝘄? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ The number one answer is MECHANICAL TENSION ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ How can you achieve this tension? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1️⃣ By increasing the weights in your training sessions ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2️⃣ By increasing the TUT (time under tension) when performing an exercise. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Using the latter is a good option, when ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ *️⃣ you currently can't increase the weight but want to overcome this and get stronger ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ *️⃣ you are training at home and don't have access to a lot of weight. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Are you ready to use time under tension for good? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Then drop me a 💪 in the comments below!
𝗣𝗔𝗥𝗧 𝟮: 𝗛𝗮𝘃𝗲 𝘆𝗼𝘂 𝗲𝘃𝗲𝗿 𝗮𝘀𝗸𝗲𝗱 𝘆𝗼𝘂𝗿𝘀𝗲𝗹𝗳 𝘄𝗵𝗮𝘁 𝘆𝗼𝘂𝗿 𝗺𝘂𝘀𝗰𝗹𝗲𝘀 𝗮𝗰𝘁𝘂𝗮𝗹𝗹𝘆 𝗻𝗲𝗲𝗱𝘀 𝘁𝗼 𝗴𝗿𝗼𝘄? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ The number one answer is MECHANICAL TENSION ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ How can you achieve this tension? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1️⃣ By increasing the weights in your training sessions ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2️⃣ By increasing the TUT (time under tension) when performing an exercise. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Using the latter is a good option, when ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ *️⃣ you currently can't increase the weight but want to overcome this and get stronger ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ *️⃣ you are training at home and don't have access to a lot of weight. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Are you ready to use time under tension for good? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Then drop me a 💪 in the comments below!
𝗣𝗔𝗥𝗧 𝟭: 𝗛𝗮𝘃𝗲 𝘆𝗼𝘂 𝗲𝘃𝗲𝗿 𝗮𝘀𝗸𝗲𝗱 𝘆𝗼𝘂𝗿𝘀𝗲𝗹𝗳 𝘄𝗵𝗮𝘁 𝘆𝗼𝘂𝗿 𝗺𝘂𝘀𝗰𝗹𝗲𝘀 𝗮𝗰𝘁𝘂𝗮𝗹𝗹𝘆 𝗻𝗲𝗲𝗱𝘀 𝘁𝗼 𝗴𝗿𝗼𝘄? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ The number one answer is MECHANICAL TENSION ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ How can you achieve this tension? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1️⃣ By increasing the weights in your training sessions ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2️⃣ By increasing the TUT (time under tension) when performing an exercise. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Using the latter is a good option, when ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ *️⃣ you currently can't increase the weight but want to overcome this and get stronger ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ *️⃣ you are training at home and don't have access to a lot of weight. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Are you ready to use time under tension for good? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Then drop me a 💪 in the comments below!
"If you think lifting is dangerous, try being weak." - @united.health.education ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Still a common misconception that strength training is dangerous when it's the best practice for everyone working towards a better physical and mental health. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ It will enable you to build muscles and prevent you from future injuries. 🚀 🚀 🚀 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
LET'S CUT OUT THE CRAP! ⚡ ⚡ ⚡ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I've build a free Facebook group to support you in your health & fitness journey and provide you with some valuable information from woman to woman. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Click the link in my bio to join and get first hand educational content. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you are ready to level up your health & fitness game and want to get coached personally, drop me a DM.
Are Trap Bar DL part of your training routine? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ In comparison to other deadlift variations the deadlift with the Trap Bar is easier to perform. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ You have less constraints because you don't have to manage the bar in front of your body. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Which means you can move more weight and put more effort in. 💪 💪 💪 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ This is good news for hypertrophy or very good to lose some body fat depending on your nutrition. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ See me here performing Paused Trap Bar Deadlift with 80,5kg @53kg BW
Progression is not only about adding weight to the bar. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Better execution of an exercise is a progression as well, and sometimes the missing link to get stronger and lift heavier weight. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I like to incorporate a pause at the hardest position of the exercise to get stronger in this particular position. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ This is also a very good way to make an exercise more difficult when you don't have the access to a lot of weight. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ So don't think you can't progress while training at home, girl! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ It will even help you to get back stronger in the gym after learning how to execute the exercise on point. 💪 💪 💪 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Have you ever used a pause while doing an exercise?