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26/11/2018
If your not trying to push yourself then what is it all for. 💪⠀
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Old School Body Builder Tip:⠀
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You do arms until you can’t touch your shoulders, that’s when you know it’s a good arm day. 💪🔥⠀
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Follow 👉 for daily fitness tips.⠀
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🔥 170lb Dumbbell Shoulder Press 💪⠀
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Double Tap if you train this hard 🏋️♂️⠀
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🎥: ⠀
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06/11/2018
Hey APEX Pack I have been getting a lot of request for content on losing fat and building muscles on Lats 💯⠀
👇👇👇⠀
Today is a workout designed by Nautilus inventor Arthur Jones. 🙌🙏⠀
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Arthur Jones reengineered the body building scene with his High Intensity Training, utilizing Single Sets till failure for maximum 💪 growth 📈.⠀
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His techniques were used on tons of bodybuilders and the proof is in the pudding! ⠀
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Casey Viator a legendary bodybuilder utilized his routines to pack on insane amounts of mass in such a short amount of time ⏱⠀
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Here is Arthur Jones' 2017 Lat Crushing Workout 🔥💪⠀
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1. Straight-Arm Pullover w/ DB⠀
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2. Bent-Arm Pullover with Barbell ⠀
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3. Pulldown to Chest on Lat Machine w/ underhand Grip ⬇️✋️🤚⬇️⠀
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4. Bent-Over Row w/ DB & w/ Parallel Grip ✋️🤚⠀
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5. Negative Chin Ups ☠️⠀
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Perform this routine in sequence without stopping. This is how Casey Viator was able to build such a dense, wide and muscular back with only 30 minutes in the gym!⠀
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Stay Active. Stay Motivated. Stay APEX.⠀
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📷: ⠀
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🔥Proper Form for Tricep Dips on Bench🔥⠀
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Great accessory movement for those who can't do hanging dips. 🙌🙏💪⠀
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Here are some tips to ensure you start our dip safely and efficiently. ⠀
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✅ Hands about shoulder width apart ↔️⠀
✅ Scapula Retracted 🔙⠀
✅ Bracing Your Core⠀
✅ Back Straight⠀
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Here's what you don't want to do ❌❌⠀
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❌Rounded Back⠀
❌Shoulders rolled forward⠀
❌Loose Core⠀
❌Hyperextended Neck⠀
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Note: For added intensity you can also elevate your feet on another bench to add more tension on your triceps 💪💯⠀
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Stay Active. Stay Motivated. Stay APEX. ⠀
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📹: ⠀
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01/11/2018
✅How to Prevent Food Bloating✅⠀
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We all get it, food bloating is a common thing that happens to all athletes throughout the day. 😋⠀
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👉 However, is dropping some great tips on how to help prevent food bloating. 💯⠀
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🤔💭 What are some tips you use to help prevent food bloating?⠀
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😌 I personally have broken my meals down to smaller portioning. ⠀
This is my favorite strategy bc not only does it allow me to eat a little more but I don’t suffer from over eating or feeling too full. 🤤⠀
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Follow 👉 for daily fitness tips.⠀
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30/10/2018
When you see the results it becomes an addiction. 💪🔥⠀
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🔥AB Routine🔥⠀
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Circuit with 60 sec Rest⠀
3 Rounds:⠀
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10 Hanging Toe to Bars⠀
(No Kipping or swinging)⠀
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20 Crunches⠀
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12 Side Crunches (Each Side)⠀
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30 sec Plank ⠀
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Give this routine a try and add more rounds for added intensity. 🔥🔥⠀
Farthest I have gotten is 8 rounds, couldn't touch my toes to the bar at the end ⠀
😂😂🙌🙏💪⠀
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Stay Active. Stay Motivated. Stay APEX. ⠀
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📷: ⠀
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🕸Reverse Spider Curls🕸⠀
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This is absolutely one of my favorite movements on Arm day for building that peak in the Bicep 💪🔥⠀
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⏳ Make sure to have full contractions with slow negative reps to really increase the time-under-tension. ⠀
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📲 Save this post for future reference ⠀
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Follow 👉 for daily fitness tips.⠀
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Stay Active. Stay Motivated. Stay APEX.⠀
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📹: .julian⠀
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28/10/2018
🔥 Pull Ups vs Chin Ups 🔥⠀
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Both movements are great for upper body strength and endurance. 💯⠀
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However, there are subtle differences in the muscles targeted. 💪⠀
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Chin-Ups focus more on using the biceps to pull the body up. 💪⬆️⠀
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While Pull-Ups are very upper back oriented, focusing on traps and lats to pull the body up. 💯⠀
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Which method do you prefer? 🤔💬👇⠀
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I personally like to do Chin-Ups on Pull Day (Back&Bis) bc of the Bicep focus. 🙌🙏⠀
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Follow 👉 for daily fitness tips.⠀
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Stay Active. Stay Motivated. Stay APEX.⠀
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📷: ⠀
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🔥Narrow 'Platz' Squat🔥⠀
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Looking for a way to work on your deep squat form while focusing on your quads?⠀
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Then you should try the Narrow Platz squat! 🏋🏻⠀
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Named after legendary athlete Tom Platz.⠀
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This Squat involves setting up like normal, except foot placement is much narrower as the name suggest. ⠀
➡️👟⬅️⠀
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Throw this into your next leg day 🙌🙏⠀
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Check out our new article:⠀
5 Tips to Build Massive Arms!⠀
💪🔥💯⠀
👆Link in bio👆⠀
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Stay Active. Stay Motivated. Stay APEX.⠀
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📹: ⠀
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🔥Seated Barbell Shrug🔥⠀
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🎯Target Muscles🎯⠀
Trapezius⠀
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⬅️✋️🤚⬅️ Slightly wider than shoulder width Grip⠀
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Concentrate on pulling with shoulders instead of elbows and arms. 💪⠀
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Increase isolation by minimizing the bend in your arms to reduce Bicep activation.⠀
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⏳ Pause at peak of contraction to really work those traps. 🙌🙏⠀
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Throw this into your routine abd make sure to 📲✅save this post for future reference. ⠀
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💬👇 What you want to see next.⠀
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Stay Active. Stay Motivated. Stay APEX. ⠀
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📹: .julian⠀
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25/10/2018
Squatting Hurting Your Knees? 😩🏋🏼⠀
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✅ Here are some helpful tips from to use to avoid chronic knee pain after squatting. ⠀
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🏋🏼 Make sure you are always using proper squatting form to reduce the risk of injury. 💯⠀
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📲 Save this post for future reference ⠀
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Follow 👉 for daily fitness tips.⠀
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Stay Active. Stay Motivated. Stay APEX.⠀
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🔥 Dumbbell Floor Press 🔥⠀
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Decreasing the range of motion focuses more on the triceps allowing you to Press more weight than normal. 💯⠀
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Throw this into your chest day and add some variety to your routine 💪⠀
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Check out our full Dumbbell Chest Press Guide 💯⠀
⛓link in Description Above⛓⠀
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Follow 👉 for daily fitness tips.⠀
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Stay Active. Stay Motivated. Stay APEX.⠀
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📹: ⠀
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22/10/2018
✅ Etiquette Check ✅⠀
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This post isn’t about the form of the movement more about how to act when in the gym. 🤔👇⠀
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We all know those guys/gals who like to be the center of attention 💃🏼🕺🏼⠀
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But being obnoxious doesn’t help anybody achieve their goals or make for a happy environment. 😒⠀
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❌ Instead of doing movements up the weights to draw more attention or look at yourself in the mirror. ⠀
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👇Try This👇⠀
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✅ Simply grab the closest bench or space available near a mirror or simply on its own.⠀
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This will allow others to use the gym as it was intended and assist everyone in furthering their development ⠀
🙌🙏💪💯⠀
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Follow 👉 for daily fitness tips.⠀
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Stay Active. Stay Motivated. Stay APEX.⠀
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📸: tag this athlete⠀
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20/10/2018
🔥Stiff Leg Dead Lifts🔥⠀
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This is the ultimate movement to activate the lower posterior chain. ⠀
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I love putting my toes on plates to elevate them, this allows for added tension on your glutes and hamstrings. ⠀
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👇Try this Super Set👇⠀
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Stiff Leg Deadlifts w/ toes elevated: 5x10 ⠀
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DB Lunges: 5x15 each Leg⠀
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This will have your legs fried!⠀
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Let me know what you think.⠀
💪💬👇⠀
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Stay Active. Stay Motivated. Stay APEX.⠀
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📷: tag this athlete⠀
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Talk about shredded! 💯⠀
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🌲Full on Christmas tree striations in the back. ⠀
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Follow 👉 for daily fitness tips.⠀
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Stay Active. Stay Motivated. Stay APEX.⠀
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📹: ⠀
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08/10/2018
☠️Don’t Let Your Knees Cave In ☠️⠀
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Especially during deadlifts or squats the knees allow for the foundation of your lift. 💪⠀
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When you Knees cave in you lose power, balance and efficient energy transfer. ⠀
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Meaning your working harder and putting your other muscle under serious strain to counteract for the knees. ❌⠀
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✅ Keep tight form and if your knees start to buckle inward, got to lighter weight and work on flawless form. ⠀
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Follow 👉 for daily fitness tips.⠀
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Stay Active. Stay Motivated. Stay APEX.⠀
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📷: tag this athlete⠀
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Want Massive Arms? 💪🔥⠀
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Then you have to focus on the bigger of the two muscles...the Tricep!⠀
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Tricep Straight Bar Push Dows ⠀
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✅ This movement is perfect for building strength and definition in your Tricep. ⠀
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I️f you struggle with Close Grip Bench give this movement a try! 💯⠀
⠀julian shows us how it’s done with some perfect gym lighting 💪🔦⠀
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Follow 👉 for daily fitness tips.⠀
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Stay Active. Stay Motivated. Stay APEX.⠀
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🔥BULGARIAN SPLIT SQUAT🔥⠀
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🎯Target Muscles🎯⠀
Quads, Glutes, Soleus, Adductor Magnus⠀
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What to Avoid:⠀
❌ Shoulders and spine rounding forward. This is actually quite easy to do whenever you’re holding weight in front.⠀
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❌ Partial range of motion – probably because the weight is too heavy or you don’t have adequate mobility for the exercise.⠀
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❌ Knees hitting the floor or going over your toes. ⠀
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❌ Performing the exercise too fast with no control.⠀
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✅Helpful Cues:⠀
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1️⃣Stand 4-5 inches in front of a bench with your feet shoulder width apart from each other. The body should be facing forwards away from the bench (A good way to measure this is by take 3 paces)⠀
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2️⃣Lift the dumbbells and hold them by our side with a neutral grip. ⠀
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3️⃣One foot should be moved backwards so that it rests on the bench, whilst the other foot is positioned in front.⠀
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4️⃣Stick your chest up, retract and depress your scapula.⠀
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5️⃣Gradually lower the leg until it is low enough to feel a contraction.⠀
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6️⃣Slow Negative Movement with Explosive Movement up from the bottom. ⠀
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7️⃣Once performed for desired number of reps, return to the starting position and perform with the opposing leg.⠀
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Let us know what you think! ⠀
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Stay Active. Stay Motivated. Stay APEX. ⠀
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📹: ⠀
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➖➖➖➖➖➖➖➖➖➖➖⠀
Like❤️+Comment💬+Save👀 ➖➖➖➖➖➖➖➖➖➖➖⠀
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Stay Active. Stay Motivated. Stay APEX.⠀
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🚸Follow🚸⠀
👉🏻 for daily fitness tips 💪🔥⠀
⠀
Head over to our website 💯⠀
👉🏻 🔗link in bio 🔗 ⠀
For the BEST Fitness:⠀
- Products 🥊⠀
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01/10/2018
Looking for T-shirt blasting biceps? 💪💥⠀
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Give this Routine a try and I️ guarantee you won’t be able to touch your shoulders 🔥⠀
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🔥 Bicep Workout 🔥⠀
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4 x 12 Drag Curls⠀
5 x 15 Reverse Spider Curls⠀
3 x 10 Incline Curls ⠀
3x 10 Plate Isolation Curls⠀
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Follow 👉 for daily fitness tips.⠀
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Stay Active. Stay Motivated. Stay APEX.⠀
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📷: ⠀
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Looking to blow up those quads? 💪🔥⠀
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☠️Goblet Squats Heels Elevated☠️⠀
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One of the best ways to focus as much tension as possible on the quads. 🔥⠀
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Elevating the heels allows for the quads to be preloaded with the weight, even before the movement begins. 👌⠀
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If your not a fan of barbell front squats Give this movment a try!⠀
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Let us know what you think in the comments below!⠀
⠀
📹: tag this athlete ⠀
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Stay Active. Stay Motivated. Stay APEX.⠀
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🚸Follow🚸⠀
👉🏻 for daily fitness tips 💪🔥⠀
⠀
Head over to our website 💯⠀
👉🏻 🔗link in bio 🔗 ⠀
For the BEST Fitness:⠀
- Products 🥊⠀
- Information & Advice 🤓⠀
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is getting that daily pump in 💪🔥⠀
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Looking to build those bicep peaks into 🏔?⠀
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Instead of doing hammer curls seated or standing try⠀
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👉🏻 Backing up to a standing preacher curl pad and place your triceps on the pad. This will ensure maximum tension is being placed on your biceps! Forcing them to work as hard as possible. 💪🔥⠀
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Let us know what you think in the comments below!⠀
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- ➖➖➖➖➖➖➖➖➖➖➖⠀
Like❤️+Comment👇+Save👀 ➖➖➖➖➖➖➖➖➖➖➖⠀
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Stay Active. Stay Motivated. Stay APEX.⠀
⠀
🚸Follow🚸⠀
👉🏻 for daily fitness tips 💪🔥⠀
⠀
Head over to our website 💯⠀
👉🏻 🔗link in bio 🔗 ⠀
For the BEST Fitness:⠀
- Products 🥊⠀
- Information & Advice 🤓⠀
- Supplements 🥗⠀
- workout Routines 🏋️♀️⠀
- So Much More! ⠀
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🍑 Ass to Grass 👇🏻🌾⠀
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While we would never recommend loading the weight for a heavy back squat like this, this is still very impressive. 💪🔥⠀
⠀
📹: tag this athlete⠀
⠀
Follow 👉 for daily fitness tips.⠀
⠀
Head over to our website 💯⠀
👉🏻 🔗link in bio 🔗 ⠀
For the BEST Fitness:⠀
- Products 🥊⠀
- Information & Advice 🤓⠀
- Supplements 🥗⠀
- workout Routines 🏋️♀️⠀
- So Much More! ⠀
⠀
Stay Active. Stay Motivated. Stay APEX.⠀
⠀
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There are no excuses, the world is your gym 🌎💪⠀
⠀
✌️ Stay Calm, Lift On 🏋️♀️⠀
⠀
📹: tag this athlete⠀
⠀
Follow 👉 for daily fitness tips.⠀
⠀
Stay Active. Stay Motivated. Stay APEX.⠀
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Never Judge a Book By its Cover 😧⠀
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Standing ab roller at 140kg bodyweight.⠀
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Follow 👉 for daily fitness tips.⠀
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Stay Active. Stay Motivated. Stay APEX.⠀
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still trains just as hard as he did in the beginning to reach new milestones. ⠀
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“Worked up to 375x4 for 2 sets previous sets were 345x4 for 2 sets. Followed up with close grip 2x6 w335. Then went into back and rear delt accessories. I love the grind! I cant wait to see my bench go up at the end of this training cycle.”⠀
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Get excited about pushing yourself! 💪⠀
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Follow 👉 for daily fitness tips.⠀
⠀
Stay Active. Stay Motivated. Stay APEX.⠀
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Videos (show all)
