muscle Images and Videos on Instagram
Some great stuff here. Would add more to it if he hadn’t taken every word out of my mouth. 💪🏼 @strengthcoachtherapy (@get_repost)
How does muscle grow!?💪🏼
📝I don't love exercise classes. I would never discourage anyone from exercising, but it's important to know that your ceiling of growth is severely stunted.
🤖In many group exercise settings, you're pretty much doing the same thing from day one to year five. If you want to make real progress over many years, you need to lift weights.
🔥Read below for some training theory on how to make permanent changes to your body and build lean muscle mass. Get out of that culture of just exercising to burn calories.
1️⃣SAID principle: muscle grows with specific adaptations to imposed demands. If you demand your muscle to continually lift weights, it will adapt. The SAID principle is a simple and beautiful law that governs how our body works.
2️⃣Progressive overload: in order to continue to grow optimally, muscle should be progressively challenged. This can happen in a number of ways, it doesn't mean you need to always lift more weight. Overload can happen with more reps, more time under tension, and more volume.
3️⃣Training volume itself is important, but also can be overrated. Training volume should not exceed recovery. If you're getting sore for a week, you're doing too much. Powerlifters can get huge strength and size gains with relatively low volume. Volume isn't everything.
4️⃣Lastly, exercise selection. People tend to overthink this way too much. Unless you've been doing this for 10+ years and you're absolutely shredded, you don't need to worry about what kind of press hits your inner or upper or outer pecs. Just get strong and optimize the bottom of the pyramid.
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