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  • (@kaylashafer.fitness) Instagram Profile @kaylashafer.fitness
  • Gilbert, Arizona
  • Leg Day 🍑😛
    LIKE + SAVE for later
    .
    1️⃣Elevated straight leg deadlift- make sure to hinge at your hips, don’t fully lock out your legs, and push your hips to the back wall. Too many people do this trying to touch their toes... it’s unnecessary! Keep the tension in your glutes and hamstrings.
    2️⃣ Narrow stance squat pulses- Keep your butt back and down, weight on heels, and don’t let your knees come past your toes. Push through your glutes!
    3️⃣Banded hip thrust with 10 sec hold- chin tucked down, this keeps your lower back from arching and your spine in a nice tight position... rock that double chin 🤘🏼
    4️⃣Banded bodyweight hip thrust with 10sec hold
    5️⃣Single leg supported squat
    6️⃣Walking lunges- check your stance. Are your knees going past your toes? Weight shifting forward or to the side? Focus on working your front leg and driving your weight up and down not forward and backwards.
    7️⃣Killer sumo burnout- banded, toes pointed out and feet wide. Perform 8 pulsing reps and 8 full reps continuously until you can’t do any more!
    .
    Enjoy growing season! 🍑
  • Leg Day 🍑😛
LIKE + SAVE for later
.
1️⃣Elevated straight leg deadlift- make sure to hinge at your hips, don’t fully lock out your legs, and push your hips to the back wall. Too many people do this trying to touch their toes... it’s unnecessary! Keep the tension in your glutes and hamstrings.
2️⃣ Narrow stance squat pulses- Keep your butt back and down, weight on heels, and don’t let your knees come past your toes. Push through your glutes!
3️⃣Banded hip thrust with 10 sec hold- chin tucked down, this keeps your lower back from arching and your spine in a nice tight position... rock that double chin 🤘🏼
4️⃣Banded bodyweight hip thrust with 10sec hold
5️⃣Single leg supported squat
6️⃣Walking lunges- check your stance. Are your knees going past your toes? Weight shifting forward or to the side? Focus on working your front leg and driving your weight up and down not forward and backwards.
7️⃣Killer sumo burnout- banded, toes pointed out and feet wide. Perform 8 pulsing reps and 8 full reps continuously until you can’t do any more!
.
Enjoy growing season! 🍑
  •  11  1 18 minutes ago
  • (@jennyrogersfit) Instagram Profile @jennyrogersfit
  • Currently on a mini cut to get my summer lean partially back... one day🙄what’s cutting?👇🏼
    ✔️Cutting is basically losing fat to reveal muscle that was previously built during a “bulking period”, which means extra fat was gained. To lose fat, you have to be in a “caloric deficit” in which you consume fewer calories than you do while bulking. This does NOT mean slashing cals to the point of constant hunger-it just means being more cautious with how you fill your meals to stay full longer and to get the job done.
    ————————————————————————————
    Incorporating more cardio than usual is another addition-favs are HIIT, stairmaster, interval sprints, and long incline walks!
  • Currently on a mini cut to get my summer lean partially back... one day🙄what’s cutting?👇🏼
✔️Cutting is basically losing fat to reveal muscle that was previously built during a “bulking period”, which means extra fat was gained. To lose fat, you have to be in a “caloric deficit” in which you consume fewer calories than you do while bulking. This does NOT mean slashing cals to the point of constant hunger-it just means being more cautious with how you fill your meals to stay full longer and to get the job done.
————————————————————————————
Incorporating more cardio than usual is another addition-favs are HIIT, stairmaster, interval sprints, and long incline walks!
  •  3  1 7 minutes ago
  • (@nelson.fitness) Instagram Profile @nelson.fitness
  • Putnam County Family YMCA
  • Sitting at 215 and definitely the strongest I’ve been in my life. This bulk is feeling so good I might stay a little fluffy this summer. 😅
  • Sitting at 215 and definitely the strongest I’ve been in my life. This bulk is feeling so good I might stay a little fluffy this summer. 😅
  •  9  1 5 minutes ago
  • (@lambdaphysiques) Instagram Profile @lambdaphysiques
  • #Repost LPCs @vinaymalkani #transformationtuesday

    Left: Nov 11th 2017 (Showday)163 lbs at around 5%-6% bodyfat

    Right: Jun 23rd 2018 (Off-season peak & 16 weeks out from my next show)185lbs at around 12%-15% bodyfat

    Around 7 months and 22 lbs between these images

    Quality > Quantity

    Don't make prep harder than it needs to be.

    Your body can only add so much muscle at a time. Eat efficiently in the offseason to add the most amount of muscle while storing the least amount of fat (high protein with a surplus of 250 to 500 Calories). Eating on a huge surplus is going to eventually have diminishing returns and cause fat gain to exceed muscle gain.

    Staying lean in the offseason not only allows you to have better insulin sensitivity and better nutrient partitioning (feeds the muscle better), but also allows you to grow into your show (what I do). This means you drop the little body fat you have while being on a deficit upon starting prep. You then get to your competition bf % early, and begin gradually adding in food the last few weeks (reverse diet) to start filling out and "growing into your show". This process of adding in food at a low bf % can have you maintain the low bf %, but also replenish depleted muscle and make you bigger. You can actually weigh about 10 lbs more OVER the quality muscle you added in the offseason once you lose the unwanted bodyfat.

    Going on dreamer bulks where fat gain is not kept in check has you run the risk of losing muscle as you will diet longer if you have to lose let's say 40lbs to get stage ready. You will lose strength, size, time and energy only to realize you are unveiling a physique that doesn't match your expectations in terms of muscle development.

    #mostwont #mostwontiwill
    #HERAxHERO #outwork #beundeniable #inspiration #fit #muscle #abs #IFBB #npc #yoentrenoenpowerclub #mensphysique #picoftheday #bodybuilder #gains #fitness #fitfam #instafit #instagramfitness #instagrambodybuilding #fitspo #shredded #motivation #instapic #gym #aesthetics #bulk
  • #Repost LPCs @vinaymalkani #transformationtuesday

Left: Nov 11th 2017 (Showday)163 lbs at around 5%-6% bodyfat

Right: Jun 23rd 2018 (Off-season peak & 16 weeks out from my next show)185lbs at around 12%-15% bodyfat

Around 7 months and 22 lbs between these images

Quality > Quantity

Don't make prep harder than it needs to be.

Your body can only add so much muscle at a time. Eat efficiently in the offseason to add the most amount of muscle while storing the least amount of fat (high protein with a surplus of 250 to 500 Calories). Eating on a huge surplus is going to eventually have diminishing returns and cause fat gain to exceed muscle gain.

Staying lean in the offseason not only allows you to have better insulin sensitivity and better nutrient partitioning (feeds the muscle better), but also allows you to grow into your show (what I do). This means you drop the little body fat you have while being on a deficit upon starting prep. You then get to your competition bf % early, and begin gradually adding in food the last few weeks (reverse diet) to start filling out and "growing into your show". This process of adding in food at a low bf % can have you maintain the low bf %, but also replenish depleted muscle and make you bigger. You can actually weigh about 10 lbs more OVER the quality muscle you added in the offseason once you lose the unwanted bodyfat.

Going on dreamer bulks where fat gain is not kept in check has you run the risk of losing muscle as you will diet longer if you have to lose let's say 40lbs to get stage ready. You will lose strength, size, time and energy only to realize you are unveiling a physique that doesn't match your expectations in terms of muscle development.

#mostwont #mostwontiwill
#HERAxHERO #outwork #beundeniable #inspiration #fit #muscle #abs #IFBB #npc #yoentrenoenpowerclub #mensphysique #picoftheday #bodybuilder #gains #fitness #fitfam #instafit #instagramfitness #instagrambodybuilding #fitspo #shredded #motivation #instapic #gym #aesthetics #bulk
  •  10  2 6 minutes ago
  • (@camlam.lpc) Instagram Profile @camlam.lpc
  • #Repost LPCs @vinaymalkani #transformationtuesday

    Left: Nov 11th 2017 (Showday)163 lbs at around 5%-6% bodyfat

    Right: Jun 23rd 2018 (Off-season peak & 16 weeks out from my next show)185lbs at around 12%-15% bodyfat

    Around 7 months and 22 lbs between these images

    Quality > Quantity

    Don't make prep harder than it needs to be.

    Your body can only add so much muscle at a time. Eat efficiently in the offseason to add the most amount of muscle while storing the least amount of fat (high protein with a surplus of 250 to 500 Calories). Eating on a huge surplus is going to eventually have diminishing returns and cause fat gain to exceed muscle gain.

    Staying lean in the offseason not only allows you to have better insulin sensitivity and better nutrient partitioning (feeds the muscle better), but also allows you to grow into your show (what I do). This means you drop the little body fat you have while being on a deficit upon starting prep. You then get to your competition bf % early, and begin gradually adding in food the last few weeks (reverse diet) to start filling out and "growing into your show". This process of adding in food at a low bf % can have you maintain the low bf %, but also replenish depleted muscle and make you bigger. You can actually weigh about 10 lbs more OVER the quality muscle you added in the offseason once you lose the unwanted bodyfat.

    Going on dreamer bulks where fat gain is not kept in check has you run the risk of losing muscle as you will diet longer if you have to lose let's say 40lbs to get stage ready. You will lose strength, size, time and energy only to realize you are unveiling a physique that doesn't match your expectations in terms of muscle development.

    #mostwont #mostwontiwill
    #HERAxHERO #outwork #beundeniable #inspiration #fit #muscle #abs #IFBB #npc #yoentrenoenpowerclub #mensphysique #picoftheday #bodybuilder #gains #fitness #fitfam #instafit #instagramfitness #instagrambodybuilding #fitspo #shredded #motivation #instapic #gym #aesthetics #bulk
  • #Repost LPCs @vinaymalkani #transformationtuesday

Left: Nov 11th 2017 (Showday)163 lbs at around 5%-6% bodyfat

Right: Jun 23rd 2018 (Off-season peak & 16 weeks out from my next show)185lbs at around 12%-15% bodyfat

Around 7 months and 22 lbs between these images

Quality > Quantity

Don't make prep harder than it needs to be.

Your body can only add so much muscle at a time. Eat efficiently in the offseason to add the most amount of muscle while storing the least amount of fat (high protein with a surplus of 250 to 500 Calories). Eating on a huge surplus is going to eventually have diminishing returns and cause fat gain to exceed muscle gain.

Staying lean in the offseason not only allows you to have better insulin sensitivity and better nutrient partitioning (feeds the muscle better), but also allows you to grow into your show (what I do). This means you drop the little body fat you have while being on a deficit upon starting prep. You then get to your competition bf % early, and begin gradually adding in food the last few weeks (reverse diet) to start filling out and "growing into your show". This process of adding in food at a low bf % can have you maintain the low bf %, but also replenish depleted muscle and make you bigger. You can actually weigh about 10 lbs more OVER the quality muscle you added in the offseason once you lose the unwanted bodyfat.

Going on dreamer bulks where fat gain is not kept in check has you run the risk of losing muscle as you will diet longer if you have to lose let's say 40lbs to get stage ready. You will lose strength, size, time and energy only to realize you are unveiling a physique that doesn't match your expectations in terms of muscle development.

#mostwont #mostwontiwill
#HERAxHERO #outwork #beundeniable #inspiration #fit #muscle #abs #IFBB #npc #yoentrenoenpowerclub #mensphysique #picoftheday #bodybuilder #gains #fitness #fitfam #instafit #instagramfitness #instagrambodybuilding #fitspo #shredded #motivation #instapic #gym #aesthetics #bulk
  •  11  2 6 minutes ago
  • (@thephysiquebuilder) Instagram Profile @thephysiquebuilder
  • Gold's Gym
  • I don’t always lift with my ego, but when I do I keep my form tight and control my negatives 😇
  • I don’t always lift with my ego, but when I do I keep my form tight and control my negatives 😇
  •  16  2 24 minutes ago