Carsen Casica | Fitness Coach ( @trainwithcarsen ) Instagram Profile

trainwithcarsen

Carsen Casica | Fitness Coach

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Carsen Casica | Fitness Coach Profile Information

Build Your Legs by @trainwithcarsen
_

The legs are often not a major priority in a lot of bros training programs. If anything, there is usually just a measly leg day thrown in that consists of squats and a few leg machines. The legs should not be neglected❗️The lower body is comprised of several large muscle groups and therefore need to be trained more than just once a week. You don’t don’t dedicate just a single day to your upper body. So why lower body?

_

Start to train your legs 2-4 times a week. One day should be a quad dominant focus, while the other should be a hip dominant (hamstrings,glutes) focus. This will allow you to maximally train your full lower body during the week.
_

Above I’ve listed some fundamental leg exercises for both the quad and the hamstrings. It’s important to understand the different when programming your lower body training. The quad functions in knee extension - when you straighten your knee.
The hamstrings function in knee flexion - when you bend your knee.

_

BOTTOM LINE💢- start to train your legs more frequently, dedicating one day to quads, and one day to hips. A big upper body does not look good with a tiny lower body. It’s all about proportions.

____________

#squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #weightlifting #bodybuilding #fitnessnutrition #diet #dietplan #gymtips #fitnesstips #exercise #exercisemotivation #sportsnutrition #muscle #chestday #legday #alphalete #athlean #athlete #sportperformance

Build Your Legs by @trainwithcarsen 
_

The legs are often not a major priority in a lot of bros training programs. If anything, there is usually just a measly leg day thrown in that consists of squats and a few leg machines. The legs should not be neglected❗️The lower body is comprised of several large muscle groups and therefore need to be trained more than just once a week. You don’t don’t dedicate just a single day to your upper body. So why lower body?

_

Start to train your legs 2-4 times a week. One day should be a quad dominant focus, while the other should be a hip dominant (hamstrings,glutes) focus. This will allow you to maximally train your full lower body during the week. 
_

Above I’ve listed some fundamental leg exercises for both the quad and the hamstrings. It’s important to understand the different when programming your lower body training. The quad functions in knee extension - when you straighten your knee.
The hamstrings function in knee flexion - when you bend your knee.

_

BOTTOM LINE💢- start to train your legs more frequently, dedicating one day to quads, and one day to hips. A big upper body does not look good with a tiny lower body. It’s all about proportions.

____________

#squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #weightlifting #bodybuilding #fitnessnutrition #diet #dietplan #gymtips #fitnesstips #exercise #exercisemotivation #sportsnutrition #muscle #chestday #legday #alphalete #athlean #athlete #sportperformance
269 4 1 hour ago

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All You Need To Build Muscle by @trainwithcarsen
_

Looking to stack on some muscle to your frame? Let’s make things super simple so you can start off this week on the right foot to building a rock solid physique.

_

PROGRESSIVE OVERLOAD✅ - there cannot be muscle growth without progression. Meaning, if you did 25 push-ups last week, and then 25 again this week, there’s no progression...so why would the body feel the need to grow stronger? Rather, if you were to do 25 push-ups last week and then 35 this week, now your body has a reason to build stronger.
Focus on progressing your workouts every week. Whether it’s by lifting more weight, doing more reps, doing more sets...as long as you are progressing.

_

CALORIE SURPLUS✅ - if you are NOT seeing the number on the scale go up and your goal is to build muscle, YOU HAVE TO EAT MORE. Trust me, this was my biggest problem. You have to find a way to eat more - protein shakes, liquid calories, bigger portion sizes, whatever it is.
Your body needs extra calories to support muscle growth.

_

HIGH PROTEIN✅ - protein is the building block for muscle recovery. If you are not supplying your body with the proper nutrients to recover, you are letting your hard earned gains go to waste. The body MUST recover in order to effectively put on muscle.
Aim for 1-gram of protein/ 1-pound Bodyweight.
_

QUALITY SLEEP✅ - 7-9 hours every night. No excuses. Hitting the weights is only half the battle. The other half - RECOVERY. Sleep is absolutely crucial to building muscle. If you are not taking your sleep schedule serious, you are not serious about building muscle. Start to get in the routine of going to bed every night at the same time, and waking up every morning at the same time. Your body runs on patterns.
________

#squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #weightlifting #bodybuilding #fitnessnutrition #diet #dietplan #gymtips #fitnesstips #exercise #exercisemotivation #sportsnutrition #muscle #chestday #legday #alphalete #athlean #athlete #sportperformance

All You Need To Build Muscle by @trainwithcarsen 
_

Looking to stack on some muscle to your frame? Let’s make things super simple so you can start off this week on the right foot to building a rock solid physique.

_

PROGRESSIVE OVERLOAD✅ - there cannot be muscle growth without progression. Meaning, if you did 25 push-ups last week, and then 25 again this week, there’s no progression...so why would the body feel the need to grow stronger? Rather, if you were to do 25 push-ups last week and then 35 this week, now your body has a reason to build stronger.
Focus on progressing your workouts every week. Whether it’s by lifting more weight, doing more reps, doing more sets...as long as you are progressing.

_

CALORIE SURPLUS✅ - if you are NOT seeing the number on the scale go up and your goal is to build muscle, YOU HAVE TO EAT MORE. Trust me, this was my biggest problem. You have to find a way to eat more - protein shakes, liquid calories, bigger portion sizes, whatever it is. 
Your body needs extra calories to support muscle growth.

_

HIGH PROTEIN✅ - protein is the building block for muscle recovery. If you are not supplying your body with the proper nutrients to recover, you are letting your hard earned gains go to waste. The body MUST recover in order to effectively put on muscle.
Aim for 1-gram of protein/ 1-pound Bodyweight. 
_

QUALITY SLEEP✅ - 7-9 hours every night. No excuses. Hitting the weights is only half the battle. The other half - RECOVERY. Sleep is absolutely crucial to building muscle. If you are not taking your sleep schedule serious, you are not serious about building muscle. Start to get in the routine of going to bed every night at the same time, and waking up every morning at the same time. Your body runs on patterns. 
________

#squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #weightlifting #bodybuilding #fitnessnutrition #diet #dietplan #gymtips #fitnesstips #exercise #exercisemotivation #sportsnutrition #muscle #chestday #legday #alphalete #athlean #athlete #sportperformance
861 23 16 December, 2018

Build Your Upper Body by @trainwithcarsen
_

When it comes to building your upper body, you do not need a ton of different exercises. Rather, you should narrow your focus and really hammer down on those key lifts. This way you can dedicate all your focus to progressing these lifts and getting stronger with them.

_

The graphic shows some of the fundamental upper body lifts that you should be doing if your goal is to build your upper body. These moves are very technical so you need to dedicate your focus on improving your technique, and building up the lifts.
_

If you’re struggling to put together a workout routine for yourself - 💢send me a DM today and we can get you set on the right program that will maximize your results.

________

#squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #weightlifting #bodybuilding #fitnessnutrition #diet #dietplan #gymtips #fitnesstips #exercise #exercisemotivation #sportsnutrition #muscle #chestday #legday #alphalete #athlean #athlete #sportperformance

Build Your Upper Body by @trainwithcarsen 
_

When it comes to building your upper body, you do not need a ton of different exercises. Rather, you should narrow your focus and really hammer down on those key lifts. This way you can dedicate all your focus to progressing these lifts and getting stronger with them.

_

The graphic shows some of the fundamental upper body lifts that you should be doing if your goal is to build your upper body. These moves are very technical so you need to dedicate your focus on improving your technique, and building up the lifts. 
_

If you’re struggling to put together a workout routine for yourself - 💢send me a DM today and we can get you set on the right program that will maximize your results.

________

#squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #weightlifting #bodybuilding #fitnessnutrition #diet #dietplan #gymtips #fitnesstips #exercise #exercisemotivation #sportsnutrition #muscle #chestday #legday #alphalete #athlean #athlete #sportperformance
627 7 14 December, 2018

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If you are someone that tends to only do standing lateral raises, I suggest trying leaning away while doing it!
-
While standing lateral raises is a still very effective exercise, if you lean away from your lateral raises, it can increase the ROM (range of motion) and it puts more emphasis on the top portion on the ROM, more effectively targetting the medial deltoid.
-
Disclaimer: In no way am I saying that standing lateral raises are bad. I personally feel the medial delt more when I lean away, but I incorporate both types in my workouts!

_

Post by: @nattyknowledge
___________

#musclebuilding #musclegrowth #hypertrophy #gainingmuscle #powerbuilding #musclebuilding #buildingmuscle #musclemass #musclegrowth #nattyprofessor #nattyknowledge #bodybuilding #naturalbodybuilding #lateralraises #bouldershoulders #deltoids

If you are someone that tends to only do standing lateral raises, I suggest trying leaning away while doing it!
-
While standing lateral raises is a still very effective exercise, if you lean away from your lateral raises, it can increase the ROM (range of motion) and it puts more emphasis on the top portion on the ROM, more effectively targetting the medial deltoid.
-
Disclaimer: In no way am I saying that standing lateral raises are bad. I personally feel the medial delt more when I lean away, but I incorporate both types in my workouts!

_

Post by: @nattyknowledge 
___________

#musclebuilding #musclegrowth #hypertrophy #gainingmuscle #powerbuilding #musclebuilding #buildingmuscle #musclemass #musclegrowth #nattyprofessor #nattyknowledge #bodybuilding #naturalbodybuilding #lateralraises #bouldershoulders #deltoids
3,658 63 14 December, 2018

Train Muscle Ranges by @trainwithcarsen
_

Muscle ranges? What the hell is that? This is an area that I see a lot of guys are unaware of. Which is not good because training muscle ranges offers a HUGE return on gains.

_

Let’s use the biceps as an example - you see, most guys just knock out some of their favorite bicep exercises, get a little pump going, and call it a day. While sure, this can be useful for building muscle, you are not maximally working the biceps. You’re leaving gains on the table man!
_

There are 3 ranges to a muscle contraction - 1️⃣The shortened range - when the muscle is maximally contracted. 2️⃣Mid Range - this is the middle range of a movement. 3️⃣Lengthened Range - when the muscle is stretched.
_

By working all three rep ranges effectively, you are able to target a much larger range of muscle fibers which contributes to maximal muscle gains. Let’s talk about how to effectively work all 3 ranges.

_

THE SHORTENED RANGE✅ - is all about squeezing the muscle when it is in its shortened position (fully contracted). SO - this would be like working the top portion of a preacher Curl for your biceps. The top of the movement is where the bicep is fully contracted. Squeeze there for the greatest outcome.

_

THE MID RANGE✅- the mid range is best used when working through an exercises and focusing on keeping tension on the muscle. So this would be like working through cable bicep curls and focusing on keeping the tension on the muscle to build up a pump.
_

THE LENGTHENED RANGE✅- is best used to create muscle damage. This refers to working the muscle while in a stretched position. This can be seen during an incline dumbbell Curl. The bicep begins in a stretched position before initiating the contraction.
_____

#squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #weightlifting #bodybuilding #fitnessnutrition #diet #dietplan #gymtips #fitnesstips #exercise #exercisemotivation #sportsnutrition #muscle #chestday #legday #alphalete #athlean #athlete #sportperformance

Train Muscle Ranges by @trainwithcarsen 
_

Muscle ranges? What the hell is that? This is an area that I see a lot of guys are unaware of. Which is not good because training muscle ranges offers a HUGE return on gains.

_

Let’s use the biceps as an example - you see, most guys just knock out some of their favorite bicep exercises, get a little pump going, and call it a day. While sure, this can be useful for building muscle, you are not maximally working the biceps. You’re leaving gains on the table man! 
_

There are 3 ranges to a muscle contraction - 1️⃣The shortened range - when the muscle is maximally contracted. 2️⃣Mid Range - this is the middle range of a movement. 3️⃣Lengthened Range - when the muscle is stretched. 
_

By working all three rep ranges effectively, you are able to target a much larger range of muscle fibers which contributes to maximal muscle gains. Let’s talk about how to effectively work all 3 ranges.

_

THE SHORTENED RANGE✅ -  is all about squeezing the muscle when it is in its shortened position (fully contracted). SO - this would be like working the top portion of a preacher Curl for your biceps. The top of the movement is where the bicep is fully contracted. Squeeze there for the greatest outcome.

_

THE MID RANGE✅- the mid range is best used when working through an exercises and focusing on keeping tension on the muscle. So this would be like working through cable bicep curls and focusing on keeping the tension on the muscle to build up a pump. 
_

THE LENGTHENED RANGE✅- is best used to create muscle damage. This refers to working the muscle while in a stretched position. This can be seen during an incline dumbbell Curl. The bicep begins in a stretched position before initiating the contraction. 
_____

#squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #weightlifting #bodybuilding #fitnessnutrition #diet #dietplan #gymtips #fitnesstips #exercise #exercisemotivation #sportsnutrition #muscle #chestday #legday #alphalete #athlean #athlete #sportperformance
1,010 8 13 December, 2018

Muscle Building Macros by @trainwithcarsen
_

If your goal is to build rock solid muscle, you HAVE to eat to grow❗️There’s no other way around it. If the number on the scale is not consistently going up, it’s simply because you are not eating enough. Muscle growth is maximized in a caloric surplus.

_

The problem with most guys diets is that they simply just don’t know how much they should be eating. These are some general formulas you can use right now to get a good sense of what your macros should be at. There are a lot of factors involved, but for the most part, these formulas will get you going on the right path to building more muscle and help keep you accountable.

_ ☑️Protein: Bodyweight (lbs) X 1 ☑️Carbs: Bodyweight (lbs) X 2
☑️Fats: Bodyweight (lbs) X 0.5

______

#squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #weightlifting #bodybuilding #fitnessnutrition #diet #dietplan #gymtips #fitnesstips #exercise #exercisemotivation #sportsnutrition #muscle #chestday #legday #alphalete #athlean #athlete #sportperformance

Muscle Building Macros by @trainwithcarsen 
_

If your goal is to build rock solid muscle, you HAVE to eat to grow❗️There’s no other way around it. If the number on the scale is not consistently going up, it’s simply because you are not eating enough. Muscle growth is maximized in a caloric surplus.

_

The problem with most guys diets is that they simply just don’t know how much they should be eating. These are some general formulas you can use right now to get a good sense of what your macros should be at. There are a lot of factors involved, but for the most part, these formulas will get you going on the right path to building more muscle and help keep you accountable.

_ ☑️Protein: Bodyweight (lbs) X 1 ☑️Carbs: Bodyweight (lbs) X 2
☑️Fats: Bodyweight (lbs) X 0.5

______

#squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #weightlifting #bodybuilding #fitnessnutrition #diet #dietplan #gymtips #fitnesstips #exercise #exercisemotivation #sportsnutrition #muscle #chestday #legday #alphalete #athlean #athlete #sportperformance
1,182 25 13 December, 2018

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4 Exercises to Build Strong Glutes by @trainwithcarsen
_

You’ve heard me talk a lot lately about how the glutes should be one of your strongest muscles. When it comes to lower body, it all starts from the hips. If your glutes are weak, your lower body lifts will suffer and your risk for injury increases.
_

These 4 exercises are key to building stronger glutes. Start to implement them MULTIPLE times a week. One day is simply not enough, especially if you have weak glutes right now. The key when doing these exercises is to really squeezeeee the glutes. If you’re not actively engaging your glutes, you’re not doing it right.
_

Building stronger glutes will enhance your squat and deadlift, and have your lower body looking much more strong and defined. 💢If you’re struggling to build muscle and stick to a routine - send me a DM and we can get you started on the right plan to maximize your muscle.

_______

#squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #weightlifting #bodybuilding #fitnessnutrition #diet #dietplan #gymtips #fitnesstips #exercise #exercisemotivation #sportsnutrition #muscle #chestday #legday #alphalete #athlean #athlete #sportperformance

4 Exercises to Build Strong Glutes by @trainwithcarsen 
_

You’ve heard me talk a lot lately about how the glutes should be one of your strongest muscles. When it comes to lower body, it all starts from the hips. If your glutes are weak, your lower body lifts will suffer and your risk for injury increases. 
_

These 4 exercises are key to building stronger glutes. Start to implement them MULTIPLE times a week. One day is simply not enough, especially if you have weak glutes right now. The key when doing these exercises is to really squeezeeee the glutes. If you’re not actively engaging your glutes, you’re not doing it right. 
_

Building stronger glutes will enhance your squat and deadlift, and have your lower body looking much more strong and defined. 💢If you’re struggling to build muscle and stick to a routine - send me a DM and we can get you started on the right plan to maximize your muscle.

_______

#squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #weightlifting #bodybuilding #fitnessnutrition #diet #dietplan #gymtips #fitnesstips #exercise #exercisemotivation #sportsnutrition #muscle #chestday #legday #alphalete #athlean #athlete #sportperformance
340 5 12 December, 2018

Reduce Body Fat The Right Way by @trainwithcarsen
_

Reducing body fat is a process that is often confused and carried out incorrectly. When people set out to lose fat - they think: “ok I need to get serious and only eat healthy foods, I need to start doing more cardio, and I need to eat very little”. 🤦‍♂️. If this were the case, hell, I’m not sure if I’d even want to lose fat.
_

The truth is, reducing body fat DOES NOT have to be a painfully annoying process❗️In fact, you can learn to enjoy the process and once you do, you will become unstoppable. Here is how to lose body fat the right way.

_

CALORIE DEFICIT✅ - now I know when I say this people scratch their head. Wtf does that mean? Let’s make things SIMPLE❗️
Body fat is stored energy. That’s all it is. When you provide your body with less calories (energy) than it is used to, your body taps into your fat stores (energy) to make up for the missing calories you did not provide your body with. This leads to FAT LOSS.
So - a calorie deficit is when you are taking in less calories, than you burn off in a day. ☑️So what you need to do is start to track your food intake (MyFitnessPal App) for the next few days, understand what your daily average caloric intake is, and start to reduce that number by 200-400 calories. This will put you in a calorie deficit.

_

TRAIN WITH WEIGHTS✅ - one of the most common mistakes people make when they set out to lose fat is, they start to rely more on cardio and less on weights❌. You should not discontinue your weight training, in fact, it’s highly recommended you continue to hit the weights. Training with weights burns calories in the gym AND when you leave the gym and are at home. What🤯? Yes, your body has to use energy (calories) to repair the broken down muscle tissue. That is why weights are more effective than cardio for weight loss.
_

INCREASE DAILIY ACTIVITY✅ - you want to lose fat and look shredded? It’s not going to happen by just sitting around all day. Go out and make it happen. Increasing daily activity will help to burn off more calories in the day to constantly keep you in a caloric deficit, which is key to body fat reduction.

Reduce Body Fat The Right Way by @trainwithcarsen 
_

Reducing body fat is a process that is often confused and carried out incorrectly. When people set out to lose fat - they think: “ok I need to get serious and only eat healthy foods, I need to start doing more cardio, and I need to eat very little”. 🤦‍♂️. If this were the case, hell, I’m not sure if I’d even want to lose fat. 
_

The truth is, reducing body fat DOES NOT have to be a painfully annoying process❗️In fact, you can learn to enjoy the process and once you do, you will become unstoppable. Here is how to lose body fat the right way.

_

CALORIE DEFICIT✅ - now I know when I say this people scratch their head. Wtf does that mean? Let’s make things SIMPLE❗️
Body fat is stored energy. That’s all it is. When you provide your body with less calories (energy) than it is used to, your body taps into your fat stores (energy) to make up for the missing calories you did not provide your body with. This leads to FAT LOSS. 
So - a calorie deficit is when you are taking in less calories, than you burn off in a day. ☑️So what you need to do is start to track your food intake (MyFitnessPal App) for the next few days, understand what your daily average caloric intake is, and start to reduce that number by 200-400 calories. This will put you in a calorie deficit.

_

TRAIN WITH WEIGHTS✅ - one of the most common mistakes people make when they set out to lose fat is, they start to rely more on cardio and less on weights❌. You should not discontinue your weight training, in fact, it’s highly recommended you continue to hit the weights. Training with weights burns calories in the gym AND when you leave the gym and are at home. What🤯? Yes, your body has to use energy (calories) to repair the broken down muscle tissue. That is why weights are more effective than cardio for weight loss. 
_

INCREASE DAILIY ACTIVITY✅ - you want to lose fat and look shredded? It’s not going to happen by just sitting around all day. Go out and make it happen. Increasing daily activity will help to burn off more calories in the day to constantly keep you in a caloric deficit, which is key to body fat reduction.
2,016 62 12 December, 2018

⭕️3 PUSH UP VARIATIONS⭕️ _____

Post by: @pheasyque
_____ ✅ Push-ups will work wonders for your upper body, increasing the muscle size & strength of your overall arm/chest/serratus/core areas - BUT - of course, if you done right. -
Doing push-ups with poor form offers weak results, or worse yet, it could cause an injury that makes any push-up uncomfortable.
Push-up form often falls apart at the elbow angle. When you bend your arms to lower into a standard push-up, the elbows should form a 45-degree angle with your torso. This gives you the most power and muscle-building effects for your chest.
-
Decreasing the angle will increase your triceps recruitment, making it an awesome exercise for arm muscles development. If you really want to target your triceps, you could even switch the surface at which your pushing yourself up: try doing them on a medicine ball to isolate & target your triceps more, study shows:
-
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1508143/
-
Anyway, for a standard push-up, place your hands a little wider than your shoulders and parallel to your armpit line. Bend your elbows, and keep them stacked over your wrists. If you bend them out widely so that they come out to the sides of or behind the wrists, you stress the elbow joint and reduce the effectiveness of the exercise, especially for your chest and shoulder activation.
-
❌ When it comes to injury & improper form, the position you don't want your elbows to assume for push-ups is the excessively wide angles where the elbows point just out to the sides of the room. Asides from diminishing the muscles' activation, it put your shoulders and elbows in a potentially injurious & weak position.
-
A long lever is less stable and less powerful than a short one. When you let your elbows flare out, you compromise your muscle's ability to provide strength.
-
🔥🔥🔥TAG somebody who wants to learn push ups better!
______

#squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #weightlifting #bodybuilding #fitnessnutrition #diet #dietplan #gymtips #fitnesstips #exercise #exercisemotivation #sportsnutrition #muscle #chestday

⭕️3 PUSH UP VARIATIONS⭕️ _____

Post by: @pheasyque 
_____ ✅ Push-ups will work wonders for your upper body, increasing the muscle size & strength of your overall arm/chest/serratus/core areas - BUT - of course, if you done right. -
Doing push-ups with poor form offers weak results, or worse yet, it could cause an injury that makes any push-up uncomfortable.
Push-up form often falls apart at the elbow angle. When you bend your arms to lower into a standard push-up, the elbows should form a 45-degree angle with your torso. This gives you the most power and muscle-building effects for your chest.
-
Decreasing the angle will increase your triceps recruitment, making it an awesome exercise for arm muscles development. If you really want to target your triceps, you could even switch the surface at which your pushing yourself up: try doing them on a medicine ball to isolate & target your triceps more, study shows:
-
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1508143/
-
Anyway, for a standard push-up, place your hands a little wider than your shoulders and parallel to your armpit line. Bend your elbows, and keep them stacked over your wrists. If you bend them out widely so that they come out to the sides of or behind the wrists, you stress the elbow joint and reduce the effectiveness of the exercise, especially for your chest and shoulder activation.
-
❌ When it comes to injury & improper form, the position you don't want your elbows to assume for push-ups is the excessively wide angles where the elbows  point just out to the sides of the room. Asides from diminishing the muscles' activation, it put your shoulders and elbows in a potentially injurious & weak position.
-
A long lever is less stable and less powerful than a short one. When you let your elbows flare out, you compromise your muscle's ability to provide strength.
-
🔥🔥🔥TAG somebody who wants to learn push ups better! 
______

#squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #weightlifting #bodybuilding #fitnessnutrition #diet #dietplan #gymtips #fitnesstips #exercise #exercisemotivation #sportsnutrition #muscle #chestday
1,011 25 11 December, 2018

Build Your Arms by @trainwithcarsen
_

Looking to build defined arms? Here are some arm exercises that target the biceps and triceps. In order to effectively work your arms, it’s important for you to understand the function of the biceps and triceps and how it translates over to these exercises.
_

BICEPS - Elbow Flexion. Meaning, shortening the angle at the elbow joint. You should focus on squeezing your bicep to close the gap at your elbow joint. The harder you squeeze it, the more it will grow.
_

TRICEPS - Elbow Extension. Meaning, extending the elbow joint (straightening the arm). Focusing on exercises that straighten the arm while under tension.
_

The biceps and triceps are comprised of multiple muscle heads (Bicep - 2/Triceps - 3) so make sure you are working them from different angles to fully work your arms.
_

Tag your arm training buddy below!

______

#squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #weightlifting #bodybuilding #fitnessnutrition #diet #dietplan #gymtips #fitnesstips #exercise #exercisemotivation #sportsnutrition #muscle #chestday #legday #alphalete #athlean #athlete #sportperformance

Build Your Arms by @trainwithcarsen 
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Looking to build defined arms? Here are some arm exercises that target the biceps and triceps. In order to effectively work your arms, it’s important for you to understand the function of the biceps and triceps and how it translates over to these exercises. 
_

BICEPS - Elbow Flexion. Meaning, shortening the angle at the elbow joint. You should focus on squeezing your bicep to close the gap at your elbow joint. The harder you squeeze it, the more it will grow. 
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TRICEPS - Elbow Extension. Meaning, extending the elbow joint (straightening the arm). Focusing on exercises that straighten the arm while under tension. 
_

The biceps and triceps are comprised of multiple muscle heads (Bicep - 2/Triceps - 3) so make sure you are working them from different angles to fully work your arms. 
_

Tag your arm training buddy below!

______

#squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #weightlifting #bodybuilding #fitnessnutrition #diet #dietplan #gymtips #fitnesstips #exercise #exercisemotivation #sportsnutrition #muscle #chestday #legday #alphalete #athlean #athlete #sportperformance
1,473 11 11 December, 2018

3 Mechanisms of Muscle Growth by @trainwithcarsen
_

If your goal is to build muscle, you should understand the mechanisms of muscle growth, right❓Most guys just go off of what they’ve been told - “gotta lift heavy bro”, “it’s all about the pump bro”, “gotta isolate the muscle...bro”. _

BroScience is never the smart approach to building muscle. Here are the 3 mechanisms of muscle growth that you need to know in order to maximize your muscle.

_

MUSCLE DAMAGE❗️This refers to creating micro-trauma: micro-tearing of muscle fibers. You create muscle damage when you do something new, such as: new exercises, new angles, new grips. This sparks new muscle growth.
One of the most prominent ways to produce muscle damage is by emphasizing the negatives. What does that mean? This refers to the lowering phase of a movement, such as when you’re lower the dumbbell back to the ground after a Bicep Curl. Also known as the eccentric portion, this phase is KEY for muscle growth. ☑️Emphasize the negatives by slowing down the lowering phase of the movement. Make it HARD! Eccentrics can be added to your routine, but should not overwhelm your routine with them. Start with just a few exercises dedicated to emphasizing the eccentrics. Take 5-10 seconds to lower the weight back down.

_

MECHANICAL TENSION❗️This is the one most guys are familiar with - lifting heavy. However lifting heavy is NOT lifting stupid. Lifting heavy is - moving the heaviest load possible from point A to point B with STRICT FORM! You never sacrifice form for weight...ever! ☑️To achieve maximal mechanical tension, stick to your compound lifts and focus on getting stronger.
_

METABOLIC STRESS❗️This is also known as “the pump”. Building metabolic stress is the process of working the muscle for extended durations to build up lactic acid and blood flow. This produces a strong muscle growth response! ☑️The best exercises to build up metabolic stress are the ones you can keep constant tension on the muscle - cables and machines are great for this. Also, you want to focus on isolation lifts when it comes to building up a pump.
_

Tag a workout friend who needs to know how to build muscle the right way!

____

3 Mechanisms of Muscle Growth by @trainwithcarsen 
_

If your goal is to build muscle, you should understand the mechanisms of muscle growth, right❓Most guys just go off of what they’ve been told - “gotta lift heavy bro”, “it’s all about the pump bro”, “gotta isolate the muscle...bro”. _

BroScience is never the smart approach to building muscle. Here are the 3 mechanisms of muscle growth that you need to know in order to maximize your muscle.

_

MUSCLE DAMAGE❗️This refers to creating micro-trauma: micro-tearing of muscle fibers. You create muscle damage when you do something new, such as: new exercises, new angles, new grips. This sparks new muscle growth.
One of the most prominent ways to produce muscle damage is by emphasizing the negatives. What does that mean? This refers to the lowering phase of a movement, such as when you’re lower the dumbbell back to the ground after a Bicep Curl. Also known as the eccentric portion, this phase is KEY for muscle growth. ☑️Emphasize the negatives by slowing down the lowering phase of the movement. Make it HARD! Eccentrics can be added to your routine, but should not overwhelm your routine with them. Start with just a few exercises dedicated to emphasizing the eccentrics. Take 5-10 seconds to lower the weight back down.

_

MECHANICAL TENSION❗️This is the one most guys are familiar with - lifting heavy. However lifting heavy is NOT lifting stupid. Lifting heavy is - moving the heaviest load possible from point A to point B with STRICT FORM! You never sacrifice form for weight...ever! ☑️To achieve maximal mechanical tension, stick to your compound lifts and focus on getting stronger. 
_

METABOLIC STRESS❗️This is also known as “the pump”. Building metabolic stress is the process of working the muscle for extended durations to build up lactic acid and blood flow. This produces a strong muscle growth response! ☑️The best exercises to build up metabolic stress are the ones you can keep constant tension on the muscle - cables and machines are great for this. Also, you want to focus on isolation lifts when it comes to building up a pump. 
_

Tag a workout friend who needs to know how to build muscle the right way!

____
1,128 26 10 December, 2018

Squat Setup Checklist☑️ by @trainwithcarsen
_

FEET ROUGHLY SHOULDER WIDTH✅ - your feet will line up roughly shoulder width apart. Everyone is different so your stance may be slightly wider, or in tight. See what works best for you.

_

FEET SLIGHTLY TURNED OUT✅ - your feet will be slightly turned out. This will help to better engage your glutes, and allow for outward tension from your legs to remain tight during your squat.
_

GRIP WIDTH IN CLOSE✅ - your grip should be as close together as comfortably possible. A close grip will help to set your shoulder blades in the right position, and also allow you to have better control of the bar.

_

SQUEEZE SHOULDER BLADES TOGETHER✅ - squeezing your shoulder blades together will setup a “shelf” on your upper back for the bar to rest on.
_

PULL BAR DOWN INTO YOU✅ - the bar needs to become a part of you. Rather than just dead weight hanging out on your back, there should be light tension from the bar being pulled down into your upper back. This will help make the bar become a part of you and allow for much stronger control of the full movement.

_

FOREARMS IN LINE WITH TORSO✅ - your forearms will remain in line with your torso through the full movement. In your starting position the chest is upright and so therefore the forearms are also facing the mirror. This will help keep your back muscles actively engaged.
_

Let me know in the comments what other exercises you would like to see a setup checklist for!

___________
#squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #weightlifting #bodybuilding #fitnessnutrition #diet #dietplan #gymtips #fitnesstips #exercise #exercisemotivation #sportsnutrition #muscle #chestday #legday #alphalete #athlean #athlete #sportperformance

Squat Setup Checklist☑️ by @trainwithcarsen 
_

FEET ROUGHLY SHOULDER WIDTH✅ - your feet will line up roughly shoulder width apart. Everyone is different so your stance may be slightly wider, or in tight. See what works best for you.

_

FEET SLIGHTLY TURNED OUT✅ - your feet will be slightly turned out. This will help to better engage your glutes, and allow for outward tension from your legs to remain tight during your squat. 
_

GRIP WIDTH IN CLOSE✅ - your grip should be as close together as comfortably possible. A close grip will help to set your shoulder blades in the right position, and also allow you to have better control of the bar.

_

SQUEEZE SHOULDER BLADES TOGETHER✅ - squeezing your shoulder blades together will setup a “shelf” on your upper back for the bar to rest on. 
_

PULL BAR DOWN INTO YOU✅ - the bar needs to become a part of you. Rather than just dead weight hanging out on your back, there should be light tension from the bar being pulled down into your upper back. This will help make the bar become a part of you and allow for much stronger control of the full movement.

_

FOREARMS IN LINE WITH TORSO✅ - your forearms will remain in line with your torso through the full movement. In your starting position the chest is upright and so therefore the forearms are also facing the mirror. This will help keep your back muscles actively engaged. 
_

Let me know in the comments what other exercises you would like to see a setup checklist for!

___________ 
#squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #weightlifting #bodybuilding #fitnessnutrition #diet #dietplan #gymtips #fitnesstips #exercise #exercisemotivation #sportsnutrition #muscle #chestday #legday #alphalete #athlean #athlete #sportperformance
620 18 10 December, 2018