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Want that V-taper + capped shoulders look? Focus on these 3 muscle groups: ✅ Upper Chest (incline presses) ✅ Lats (pull-ups / pulldowns) ✅ Side Delts (lateral raises) Most guys neglect at least one of these. Don’t be most guys.

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ᴀʀᴛ ᴏꜰ ᴘʜʏꜱɪQᴜᴇ

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23,532 просмотров • 4 месяцев назад •via X (Twitter)

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Фото профиля Rayannnnn
Rayannnnn3 месяцев назад

这需要练习多久才会有这样的效果？

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Goated exercise list These are the lifts I prioritize and that give the most bang for your buck imo → Chest: Incline DB press → Back: Weighted pull ups / lat pulldown → Shoulders: Standing OHP → Biceps: Cable curls with the pulley behind you → Triceps: Overhead extensions → Quads: Hack squat → Hamstrings: Stiff leg DB deadlifts → Traps: Heavy BB shrugs → Calves: Standing calf raises Anything you’d add or get rid of?
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Goated exercise list These are the lifts I prioritize and that give the most bang for your buck imo → Chest: Incline DB press → Back: Weighted pull ups / lat pulldown → Shoulders: Standing OHP → Biceps: Cable curls with the pulley behind you → Triceps: Overhead extensions → Quads: Hack squat → Hamstrings: Stiff leg DB deadlifts → Traps: Heavy BB shrugs → Calves: Standing calf raises Anything you’d add or get rid of?

Rob Lipsett

99,505 просмотров • 9 месяцев назад

Verification stuck? Before you panic, check these 3 things👇 ✅ Is your ID photo clear (no blur or glare)? ✅ Do your details match your ID exactly? ✅ Did your internet stay connected during upload? Most delays come down to one of these. Fix them, try again, and you’ll be back on track 👉 What slowed your verification down? 👀
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Verification stuck? Before you panic, check these 3 things👇 ✅ Is your ID photo clear (no blur or glare)? ✅ Do your details match your ID exactly? ✅ Did your internet stay connected during upload? Most delays come down to one of these. Fix them, try again, and you’ll be back on track 👉 What slowed your verification down? 👀

Meta Earth

10,911 просмотров • 2 месяцев назад

🚨 GIVEAWAY ALERT: Leo Caillard's The Stone Collection! 🚨 I managed to secure 3 whitelist spots for the upcoming The Stone Collection mint exclusively for the $DOG Army! 🔥 For a chance to win a whitelist spot, follow these steps: ✅ Follow & leo Kay ✅ Like & Retweet this post ✅ Comment your Taproot Ordinals wallet address ( preferred) under this post ✅ Like, Retweet & Comment on this thread: 🎟 3 Random winners will be announced on Tuesday, February 4th at 11:00 UTC! Don’t miss this chance to be part of one of the most anticipated Ordinals collections on Bitcoin!
0:25

🚨 GIVEAWAY ALERT: Leo Caillard's The Stone Collection! 🚨 I managed to secure 3 whitelist spots for the upcoming The Stone Collection mint exclusively for the $DOG Army! 🔥 For a chance to win a whitelist spot, follow these steps: ✅ Follow & leo Kay ✅ Like & Retweet this post ✅ Comment your Taproot Ordinals wallet address ( preferred) under this post ✅ Like, Retweet & Comment on this thread: 🎟 3 Random winners will be announced on Tuesday, February 4th at 11:00 UTC! Don’t miss this chance to be part of one of the most anticipated Ordinals collections on Bitcoin!

TheBrownCowboy - Taha Salahuddin Abbasi

17,664 просмотров • 1 год назад

Qullamaggie on Ignore Weak Stocks “ROKU? Look guys, these kind of stocks - it’s a weak stock. Ignore these, ignore these. Focus on the strong ones. There’s a lot of random stocks. Ignore all of these. Focus on the ones that are in uptrends and that have been holding up really well during the correction. Focus on those ones. That’s where the big money is. Like ROKU is literally inside of a range right now. This thing has no upside. Look at stuff like DDOG. Look at stuff which I passed on. Look at stuff like WORK, which I am long. These are the types of stocks you wanna own. These are the types of stocks you wanna own. Look at this. TDOC also, this one I didn’t think it was gonna go. I saw it breaking out early, but I passed on it. But it’s just - they can’t hold it down. And as soon as the market selling eased, this thing exploded. All of these. Don’t, don’t look at these weak stocks. Ignore them.”
1:08

Qullamaggie on Ignore Weak Stocks “ROKU? Look guys, these kind of stocks - it’s a weak stock. Ignore these, ignore these. Focus on the strong ones. There’s a lot of random stocks. Ignore all of these. Focus on the ones that are in uptrends and that have been holding up really well during the correction. Focus on those ones. That’s where the big money is. Like ROKU is literally inside of a range right now. This thing has no upside. Look at stuff like DDOG. Look at stuff which I passed on. Look at stuff like WORK, which I am long. These are the types of stocks you wanna own. These are the types of stocks you wanna own. Look at this. TDOC also, this one I didn’t think it was gonna go. I saw it breaking out early, but I passed on it. But it’s just - they can’t hold it down. And as soon as the market selling eased, this thing exploded. All of these. Don’t, don’t look at these weak stocks. Ignore them.”

Lone

12,727 просмотров • 3 месяцев назад

Wanna REALLY grow your shoulders? You’ll start getting better connection and results from your lateral raises when you start focusing on these 3 things👇 1- Pushing your knuckles directly out to the side (pretend to punch the walls next to you) 2- Keeping DBs in front of you slightly-this allows a little more range of motion for the delts and a little less tension on the joints. 3- Getting the weight up as close to 90 degrees as possible (just close enough is fine- doesn’t have to be exact) These tips can be applied any way you perform lateral raises (banded, DBs, cables etc) Don’t forget to bookmark and Share this post out if it helped you! For individualized coaching and programs check out the link below!
0:21

Wanna REALLY grow your shoulders? You’ll start getting better connection and results from your lateral raises when you start focusing on these 3 things👇 1- Pushing your knuckles directly out to the side (pretend to punch the walls next to you) 2- Keeping DBs in front of you slightly-this allows a little more range of motion for the delts and a little less tension on the joints. 3- Getting the weight up as close to 90 degrees as possible (just close enough is fine- doesn’t have to be exact) These tips can be applied any way you perform lateral raises (banded, DBs, cables etc) Don’t forget to bookmark and Share this post out if it helped you! For individualized coaching and programs check out the link below!

Jeromy Bryk- Strength and Physique Coach

20,703 просмотров • 2 лет назад

Your neck needs **better control.** 🧠 If you spend hours at a computer, drive often, or constantly look down at your phone, your head can gradually spend more time forward than your body is designed to tolerate comfortably. These 9 exercises work on more than just flexibility. They can help: ✅ Improve neck mobility ✅ Build postural control ✅ Strengthen neck and upper-back endurance ✅ Improve awareness of head position ✅ Reduce feelings of stiffness and muscular tension ✅ Support better shoulder and upper-back positioning ✅ Make prolonged sitting feel more comfortable ✅ Improve movement quality during everyday activities The goal isn’t to force your neck backward. It’s to teach your body to **move, control, and maintain a more comfortable position.** Try 20–30 sec per exercise, 1–3 sets, 2–4×/week. You don’t need to wait until your neck hurts to start giving it more movement. 💪 s.
0:39

Your neck needs **better control.** 🧠 If you spend hours at a computer, drive often, or constantly look down at your phone, your head can gradually spend more time forward than your body is designed to tolerate comfortably. These 9 exercises work on more than just flexibility. They can help: ✅ Improve neck mobility ✅ Build postural control ✅ Strengthen neck and upper-back endurance ✅ Improve awareness of head position ✅ Reduce feelings of stiffness and muscular tension ✅ Support better shoulder and upper-back positioning ✅ Make prolonged sitting feel more comfortable ✅ Improve movement quality during everyday activities The goal isn’t to force your neck backward. It’s to teach your body to **move, control, and maintain a more comfortable position.** Try 20–30 sec per exercise, 1–3 sets, 2–4×/week. You don’t need to wait until your neck hurts to start giving it more movement. 💪 s.

Posture University

45,897 просмотров • 15 дней назад

Qullamaggie says Focus on Hypergrowth and Momentum Stocks for Big Moves “The hypergrowth on this ENPH looks like it's over for now. This thing had triple digit, guys, look at this thing. Triple digit EPS and earnings growth. This is what you should be looking for. These are the stocks that can make very big moves. If you just focus on one type of stocks, just focus on the stocks that have triple digit earnings and or revenue. Look at the growth. High double-digit, mid-high double-digit revenue growth, and over 1,000% in EPS growth. Here it was 900%. Look at the move it made. Look at the moves. You just look for setups on these types of stocks, you have a big edge. Or you can just focus on stocks with top momentum. Or you can do a combination. Depends on how you're wired. If you have a hard time just trading pure momentum and also want the fundamentals on your side, that’s a great way of doing it.”
1:14

Qullamaggie says Focus on Hypergrowth and Momentum Stocks for Big Moves “The hypergrowth on this ENPH looks like it's over for now. This thing had triple digit, guys, look at this thing. Triple digit EPS and earnings growth. This is what you should be looking for. These are the stocks that can make very big moves. If you just focus on one type of stocks, just focus on the stocks that have triple digit earnings and or revenue. Look at the growth. High double-digit, mid-high double-digit revenue growth, and over 1,000% in EPS growth. Here it was 900%. Look at the move it made. Look at the moves. You just look for setups on these types of stocks, you have a big edge. Or you can just focus on stocks with top momentum. Or you can do a combination. Depends on how you're wired. If you have a hard time just trading pure momentum and also want the fundamentals on your side, that’s a great way of doing it.”

Lone

10,454 просмотров • 1 год назад

Struggling to improve your bench press? Here’s how to identify and fix your weaknesses to increase your bench Let’s start with some form tips Big Arch - Retract your shoulder blades and drive your traps into bench by digging them into the pad. Maintain that tightness throughout the duration of the lift Bend the Bar - Act like you’re trying to bend the bar before you lift off. This causes you to externally rotate elbows to engage your lats which is crucial for a heavy bench Deep Breath - Take a deep breath before lift off and hold it in until you lift the bar where you’ll blow the air out on the way up Keep wrists straight - Wrap up your wrists tight with some wrist wraps. Don’t let wrists go limp on the concentric (lifting portion of the press). You’re losing poundage if you do Lower the bar with control - This is where lats and rear delts come into play. Nice and controlled descent and hit just below pecs Keep the arch - don’t let the bar sink into your chest and lose your arch. Keep air in and core tight the entire lift. This shortens the range of motion and allows you to stay tight and in control of the bar Leg drive and act like you’re standing up off the bench - As you explode up, drive your feet and push the bar back as if you’re trying to stand up off the bench. Weak off the chest? Likely an issue with pec strength. Here’s some exercises to help with that: -Pause Bench (1-3 seconds) -Wide Grip Bench -Incline Barbell Press -Spoto Presses -Weighted Dips -DB Flat/Incline Presses Weak with the lockout portion of the lift? Likely a weakness in your triceps or shoulders. Exercises to help with that: -Close Grip Bench -Board Presses -Pin Presses -Floor Presses -Skullcrushers -Weighted Dips -Military Presses -Slingshot Press -JM Presses -Overhead Presses Few other pieces of advice: 1) Get that back as big and strong as you can! Makes it a helluva lot easier to control the weight and add stability if our lats can support the weight. This will also carry over into your squat and deadlift. Row, row, and then row some more. Pullups/Pulldowns like crazy especially before you bench to get blood flowing back there which will help you feel and engage your lats before you lift. 2) Get a mini bicep pump from some curls before you press. Nothing heavy but having some blood in the biceps can help with tendonitis issues and help protect your joints. 3) Warm up the shoulders using a resistance band to get blood flowing to the rear delts and loosen up the shoulders. Take a foam roller and scrub the hell out of your lats as well to loosen up your shoulders.
0:29

Struggling to improve your bench press? Here’s how to identify and fix your weaknesses to increase your bench Let’s start with some form tips Big Arch - Retract your shoulder blades and drive your traps into bench by digging them into the pad. Maintain that tightness throughout the duration of the lift Bend the Bar - Act like you’re trying to bend the bar before you lift off. This causes you to externally rotate elbows to engage your lats which is crucial for a heavy bench Deep Breath - Take a deep breath before lift off and hold it in until you lift the bar where you’ll blow the air out on the way up Keep wrists straight - Wrap up your wrists tight with some wrist wraps. Don’t let wrists go limp on the concentric (lifting portion of the press). You’re losing poundage if you do Lower the bar with control - This is where lats and rear delts come into play. Nice and controlled descent and hit just below pecs Keep the arch - don’t let the bar sink into your chest and lose your arch. Keep air in and core tight the entire lift. This shortens the range of motion and allows you to stay tight and in control of the bar Leg drive and act like you’re standing up off the bench - As you explode up, drive your feet and push the bar back as if you’re trying to stand up off the bench. Weak off the chest? Likely an issue with pec strength. Here’s some exercises to help with that: -Pause Bench (1-3 seconds) -Wide Grip Bench -Incline Barbell Press -Spoto Presses -Weighted Dips -DB Flat/Incline Presses Weak with the lockout portion of the lift? Likely a weakness in your triceps or shoulders. Exercises to help with that: -Close Grip Bench -Board Presses -Pin Presses -Floor Presses -Skullcrushers -Weighted Dips -Military Presses -Slingshot Press -JM Presses -Overhead Presses Few other pieces of advice: 1) Get that back as big and strong as you can! Makes it a helluva lot easier to control the weight and add stability if our lats can support the weight. This will also carry over into your squat and deadlift. Row, row, and then row some more. Pullups/Pulldowns like crazy especially before you bench to get blood flowing back there which will help you feel and engage your lats before you lift. 2) Get a mini bicep pump from some curls before you press. Nothing heavy but having some blood in the biceps can help with tendonitis issues and help protect your joints. 3) Warm up the shoulders using a resistance band to get blood flowing to the rear delts and loosen up the shoulders. Take a foam roller and scrub the hell out of your lats as well to loosen up your shoulders.

Bailey Schober | Men’s Fitness & Nutrition Coach

26,038 просмотров • 9 месяцев назад

General list of exercises broken down by muscle group: Chest 1. Flat Press (Machine/Cable/Smith/Barbell/Dumbbell) 2. Incline Press (Machine/Cable/Smith/Barbell/Dumbbell) 3. Fly (Machine/Cable) — TOTALLY OPTIONAL Lats 1. Wide Grip Lat Pull-Down (Machine/Cable) 2. Single Arm Lat Pull-Down/Row (Machine/Cable) 3. Wide Grip Pull-Ups (Assisted/Bodyweight/Weighted) Mid-Upper Back 1. Chest Supported Row w/ Elbows Tucked (Machine/Cable/Dumbbell) 2. Chest Supported Row w/ Elbows Flared (Machine/Cable/Dumbbell) Shoulders 1. Seated OHP (Machine/Cable/Smith/Barbell/Dumbbell) 2. Lateral Raises (Cable/Machine/Dumbbells) 3. Rear Delt Flys/Crossover (Machine/Cable) Biceps 1. Seated Dumbbell Curls (Supinated or Hammer) 2. Preacher Curls (Machine/Cable) 3. BTB Cable Curls Triceps 1. Dips (Machine/Assisted/Bodyweight/Weighted) 2. Tricep Push-Downs (Cable/Banded) 3. Overhead Extensions (Machine/Cable/Dumbbell/Banded) 4. Banded Smith JM Press Traps 1. Kelso Shrugs (Machine/Smith/Dumbbell) 2. Vertical Shrugs (Machine/Smith/Barbell) Quads 1. Squats (Pendulum/Hack/Smith/Heels Elevated Belt or SSB or Barbell) 2. Leg Extensions 3. Leg Press (Feet Low On Platform) Hamstrings 1. Seated Leg Curls (Prone = fine but not preferred) 2. 45° Extensions 3. SLDLs (Machine/Trap Bar/Barbell/Dumbbells) Adductors 1. Adduction Machine Glutes 1. Glute Bridges (Machine/Smith/Barbell) 2. 45° Extensions 3. RDLs (Machine/Trap Bar/Barbell/Dumbbells) 4. Leg Press (Feet High On Platform) 5. Abductions/Kickbacks (Machine/Cable) Calves 1. Calf Press On Leg Press 2. Donkey Calf Raises (Machine/Partner) 3. Standing Calf Raises (Machine/Smith) 4. Seated Calf Raises (Machine/Smith) Abs 1. Ab Crunch Machine 2. Weighted Decline Sit Ups/Crunches 3. Cable Crunches 4. Reverse Crunches (Machine) Obliques 1. Machine Oblique Crunches 2. Machine Torso Twists
0:27

General list of exercises broken down by muscle group: Chest 1. Flat Press (Machine/Cable/Smith/Barbell/Dumbbell) 2. Incline Press (Machine/Cable/Smith/Barbell/Dumbbell) 3. Fly (Machine/Cable) — TOTALLY OPTIONAL Lats 1. Wide Grip Lat Pull-Down (Machine/Cable) 2. Single Arm Lat Pull-Down/Row (Machine/Cable) 3. Wide Grip Pull-Ups (Assisted/Bodyweight/Weighted) Mid-Upper Back 1. Chest Supported Row w/ Elbows Tucked (Machine/Cable/Dumbbell) 2. Chest Supported Row w/ Elbows Flared (Machine/Cable/Dumbbell) Shoulders 1. Seated OHP (Machine/Cable/Smith/Barbell/Dumbbell) 2. Lateral Raises (Cable/Machine/Dumbbells) 3. Rear Delt Flys/Crossover (Machine/Cable) Biceps 1. Seated Dumbbell Curls (Supinated or Hammer) 2. Preacher Curls (Machine/Cable) 3. BTB Cable Curls Triceps 1. Dips (Machine/Assisted/Bodyweight/Weighted) 2. Tricep Push-Downs (Cable/Banded) 3. Overhead Extensions (Machine/Cable/Dumbbell/Banded) 4. Banded Smith JM Press Traps 1. Kelso Shrugs (Machine/Smith/Dumbbell) 2. Vertical Shrugs (Machine/Smith/Barbell) Quads 1. Squats (Pendulum/Hack/Smith/Heels Elevated Belt or SSB or Barbell) 2. Leg Extensions 3. Leg Press (Feet Low On Platform) Hamstrings 1. Seated Leg Curls (Prone = fine but not preferred) 2. 45° Extensions 3. SLDLs (Machine/Trap Bar/Barbell/Dumbbells) Adductors 1. Adduction Machine Glutes 1. Glute Bridges (Machine/Smith/Barbell) 2. 45° Extensions 3. RDLs (Machine/Trap Bar/Barbell/Dumbbells) 4. Leg Press (Feet High On Platform) 5. Abductions/Kickbacks (Machine/Cable) Calves 1. Calf Press On Leg Press 2. Donkey Calf Raises (Machine/Partner) 3. Standing Calf Raises (Machine/Smith) 4. Seated Calf Raises (Machine/Smith) Abs 1. Ab Crunch Machine 2. Weighted Decline Sit Ups/Crunches 3. Cable Crunches 4. Reverse Crunches (Machine) Obliques 1. Machine Oblique Crunches 2. Machine Torso Twists

Dean Turner

51,362 просмотров • 5 месяцев назад

Personally, I suck at efficiency (doing things quickly). Here’s my coping mechanism and 8-step process for maximizing efficacy (doing the right things): 1) Wake up at least 1 hour before you have to be at a computer screen. E-mail is the mind killer. 2) Make a cup of tea (I like pu-erh) and sit down with a pen/pencil and paper. 3) Write down the 3-5 things — and no more — that are making you most anxious or uncomfortable. They’re often things that have been punted from one day’s to-do list to the next, to the next, to the next, and so on. Most important usually = most uncomfortable, with some chance of rejection or conflict. 4) For each item, ask yourself: – “If this were the only thing I accomplished today, would I be satisfied with my day?” – “Will moving this forward make all the other to-do’s unimportant or easier to knock off later?” 5) Look only at the items you’ve answered “yes” to for at least one of these questions. 6) Block out at least 2-3 hours to focus on ONE of them for today. Let the rest of the urgent but less important stuff slide. It will still be there tomorrow. 7) TO BE CLEAR: Block out at least 2-3 HOURS to focus on ONE of them for today. This is ONE BLOCK OF TIME. Cobbling together 10 minutes here and there to add up to 120 minutes does not work. 8) If you get distracted or start procrastinating, don’t freak out and downward spiral; just gently come back to your ONE to-do. Congratulations! That’s it.
1:04

Personally, I suck at efficiency (doing things quickly). Here’s my coping mechanism and 8-step process for maximizing efficacy (doing the right things): 1) Wake up at least 1 hour before you have to be at a computer screen. E-mail is the mind killer. 2) Make a cup of tea (I like pu-erh) and sit down with a pen/pencil and paper. 3) Write down the 3-5 things — and no more — that are making you most anxious or uncomfortable. They’re often things that have been punted from one day’s to-do list to the next, to the next, to the next, and so on. Most important usually = most uncomfortable, with some chance of rejection or conflict. 4) For each item, ask yourself: – “If this were the only thing I accomplished today, would I be satisfied with my day?” – “Will moving this forward make all the other to-do’s unimportant or easier to knock off later?” 5) Look only at the items you’ve answered “yes” to for at least one of these questions. 6) Block out at least 2-3 hours to focus on ONE of them for today. Let the rest of the urgent but less important stuff slide. It will still be there tomorrow. 7) TO BE CLEAR: Block out at least 2-3 HOURS to focus on ONE of them for today. This is ONE BLOCK OF TIME. Cobbling together 10 minutes here and there to add up to 120 minutes does not work. 8) If you get distracted or start procrastinating, don’t freak out and downward spiral; just gently come back to your ONE to-do. Congratulations! That’s it.

Tim Ferriss

281,743 просмотров • 2 лет назад

Your shoulders don’t just need to be “strong.” They need to know how to move, stabilize, and control the shoulder blade under load. 🧠 What caught my attention: the exercises aren’t simply about building bigger back muscles. They challenge the muscles around the scapula, upper back, rear shoulder, and rotator cuff to work together. That matters for swimmers, volleyball players, lifters—and anyone spending hours at a desk. 🏊‍♂️🏐🏋️‍♂️ It helps to ✅ Improve shoulder mobility and stability ✅ Strengthen the upper and mid-back muscles ✅ Support better posture and spinal control ✅ Reduce muscular overload and injury risk ⏱ How to perform: • 20-30 seconds per exercise • 2-3 sets • 2-3 times per week The goal is having enough strength and control to move well through different positions. Train the back. Train the shoulder. But most importantly: train the connection between them.
0:40

Your shoulders don’t just need to be “strong.” They need to know how to move, stabilize, and control the shoulder blade under load. 🧠 What caught my attention: the exercises aren’t simply about building bigger back muscles. They challenge the muscles around the scapula, upper back, rear shoulder, and rotator cuff to work together. That matters for swimmers, volleyball players, lifters—and anyone spending hours at a desk. 🏊‍♂️🏐🏋️‍♂️ It helps to ✅ Improve shoulder mobility and stability ✅ Strengthen the upper and mid-back muscles ✅ Support better posture and spinal control ✅ Reduce muscular overload and injury risk ⏱ How to perform: • 20-30 seconds per exercise • 2-3 sets • 2-3 times per week The goal is having enough strength and control to move well through different positions. Train the back. Train the shoulder. But most importantly: train the connection between them.

Posture University

246,572 просмотров • 18 дней назад

Stop stepping over dollars to pick up pennies! Focus on the BIG stuff ✍️ Weight loss requires some form of restriction but you can choose the FORM of restriction that FEELS the least restrictive to you! Such as: ✅Tracking macros/calories ✅Time restricted eating ✅Dietary restriction like low carb, plant based, low fat, etc Choose a form of restriction that feels easiest to YOU because in the literature none of these methods show up as being superior for long term weight loss or adherence. So choose what feels easiest for YOU Most people spend way too much mind space and energy on my new details that don’t really matter much. Put your time and energy into the stuff that makes the biggest difference for health and longevity. ✅Maintain a normal/lean body fat ✅Exercise regularly ✅Don’t smoke ✅Don’t drink or do drugs ✅Get enough sleep ✅Manage psychological stress I’m not saying you can never have a late night or you don’t get enough sleep. I’m not saying you can’t be healthy and never have a drink. I’m not saying you can’t be healthy and have an occasional cigar or enjoy the occasional edible. I’m not saying you can’t miss some workouts here and there. I’m not saying your nutrition have to be perfect. What I’m saying is that over the course of your life if you get those six things right 90% of the time, you will be doing better than 99% of people. 99% of people stress about small details or require themselves to be perfect and when they are not, they go completely crazy and binge eat or binge drink, or insert whatever other vice you can think of Don’t focus on perfection or tiny details. Focus on doing the big things right consistently 90% of the time, and you’ll be better off than the vast majority of people. But many of you spend tons of time and stress on shit that doesn’t matter hardly at all. I have news for you, the amount of stress you are spending on the little things that don’t really matter is killing you faster & making you more unhealthy than getting the little things wrong Consistency>perfection From 2 Bears 1 Cave with Tom Segura AKA Mr. Ladybug YMH Studios bert kreischer
1:20

Stop stepping over dollars to pick up pennies! Focus on the BIG stuff ✍️ Weight loss requires some form of restriction but you can choose the FORM of restriction that FEELS the least restrictive to you! Such as: ✅Tracking macros/calories ✅Time restricted eating ✅Dietary restriction like low carb, plant based, low fat, etc Choose a form of restriction that feels easiest to YOU because in the literature none of these methods show up as being superior for long term weight loss or adherence. So choose what feels easiest for YOU Most people spend way too much mind space and energy on my new details that don’t really matter much. Put your time and energy into the stuff that makes the biggest difference for health and longevity. ✅Maintain a normal/lean body fat ✅Exercise regularly ✅Don’t smoke ✅Don’t drink or do drugs ✅Get enough sleep ✅Manage psychological stress I’m not saying you can never have a late night or you don’t get enough sleep. I’m not saying you can’t be healthy and never have a drink. I’m not saying you can’t be healthy and have an occasional cigar or enjoy the occasional edible. I’m not saying you can’t miss some workouts here and there. I’m not saying your nutrition have to be perfect. What I’m saying is that over the course of your life if you get those six things right 90% of the time, you will be doing better than 99% of people. 99% of people stress about small details or require themselves to be perfect and when they are not, they go completely crazy and binge eat or binge drink, or insert whatever other vice you can think of Don’t focus on perfection or tiny details. Focus on doing the big things right consistently 90% of the time, and you’ll be better off than the vast majority of people. But many of you spend tons of time and stress on shit that doesn’t matter hardly at all. I have news for you, the amount of stress you are spending on the little things that don’t really matter is killing you faster & making you more unhealthy than getting the little things wrong Consistency>perfection From 2 Bears 1 Cave with Tom Segura AKA Mr. Ladybug YMH Studios bert kreischer

Layne Norton, PhD

43,374 просмотров • 2 лет назад

🚨 BRYSON DeCHAMBEAU: "Thank you to the President of the United States for helping re-establish this presidential fitness test. It's been something that we've been looking forward to doing for a long time—since 2013!" (To the kids): "Can you guys do pull-ups? No?! Well, we'll help you." 🤣 "But that's a part of the the presidential fitness test: aspiring to help these kids become a better version of themselves, and that's why I couldn't be more excited to be a part of it." "Lastly, I just want to say to the kids, most important thing you can do is always get 1% better a day. That's the most important thing I can give you guys. Try to be a better version of yourself every day, because one day you could be up here as well." 🇺🇸
3:02

🚨 BRYSON DeCHAMBEAU: "Thank you to the President of the United States for helping re-establish this presidential fitness test. It's been something that we've been looking forward to doing for a long time—since 2013!" (To the kids): "Can you guys do pull-ups? No?! Well, we'll help you." 🤣 "But that's a part of the the presidential fitness test: aspiring to help these kids become a better version of themselves, and that's why I couldn't be more excited to be a part of it." "Lastly, I just want to say to the kids, most important thing you can do is always get 1% better a day. That's the most important thing I can give you guys. Try to be a better version of yourself every day, because one day you could be up here as well." 🇺🇸

Nick Sortor

31,500 просмотров • 5 месяцев назад

My 7 Day Aesthetic Split Mon: Upper Chest + Side Delts + Biceps Tue: Back Width + Triceps Wed: Delts Only Thu: Legs + Core Fri: Pump Day Sat: Arms + Cardio Sun: Light Legs + Recovery (Below will be my entire workout / weight lifting plan + nutrition breakdown) Be sure to add 30min cardio after every weight lifting session. Incline: Max Speed: 2.5 - 3 This is focused on width, capped shoulders, chest shelf, tight waist, and staying athletic year round. 7 Day Aesthetic Split Monday: Upper Chest + Side Delts + Biceps Incline DB Press Incline Smith Press High to Low Cable Fly DB Laterals Cable Laterals Seated DB Curl Hammer Curl Tuesday: Back Width + Triceps Pull Ups / Assisted Pull Ups Wide Grip Lat Pulldown Single Arm Lat Pulldown Single Arm Row Rope Pushdown Tricep Pulldowns Dips Wednesday: Delts Only Seated DB Shoulder Press DB Laterals Cable Laterals Rear Delt Fly Face Pulls Shrugs Thursday: Legs + Core Walking Lunges Squats Deadlift Leg Curl Hamstring Curl Calves Hanging Knee Raise Cable Crunch Friday: Aesthetic Pump Day Incline Press Pull Ups Cable Fly Row Variation Laterals Rear Delts Pushup Burnout Saturday: Arms + Cardio EZ Curl Incline Curl Rope Hammer Curl Skull Crushers Pushdowns Overhead Cable Extensions Incline Treadmill 25 min Sunday: Legs Light + Recovery Leg Press Extensions Hamstring Curl Calves Core Circuit Walk 30 min Meal plan for the week, I like to switch it every now and than from ground turkey to ground beef, filet mignons steaks and chicken. You can use white rice or sweet potato’s as your carbs Use this meal plan as a foundation, not a limitation. Per Meal: - 200g 97/3 Ground Turkey (raw) - 100g Cooked White Rice - 90g Mixed Vegetables Macros per meal: Protein: 44g Carbs: 28g Fat: 6-8g Calories: ~400 kcal Daily Target: Protein: 190g Carbs: 140g Fat: Less than 50g This is a clean, simple structure built around high protein, controlled carbs, lower fats, and foods that are easy to prep consistently. That alone can change a lot for people. The real key is adjusting it to your bodyweight, goals, activity level, and timeline. Fat loss, muscle gain, maintenance… all require different numbers. Use ChatGPT and ask something like dis: “I weigh ___ lbs, I’m ___ height, I train ___ days a week, and my goal is to lose fat / gain muscle / maintain. Use this meal plan as a base and adjust my calories, protein, carbs, fats, and portion sizes.” That prompt alone can save you months of guessing, use my workout plan + meal plan for 5-6 months. I promise you, you will drop weight and chisel up Start with structure. Adjust with data. Stay consistent. My peptide stack: Retatrutide Appetite down. Fat loss up. Blood sugar support. This one helps people move different when discipline meets science. Tesamorelin Targets stubborn visceral fat and can help tighten the midsection. Recovery + body composition play. MOTS-c Mitochondria support. Better energy production, endurance, and metabolic efficiency. Feel like your engine got tuned up. BPC-157 Recovery weapon. People use it for joints, tendons, gut health, and healing nagging injuries that slow progress. GHK-cu Skin, hair, healing. Known for regeneration support and helping you look healthier while recovering better. AHK-cu Mostly talked about for hair support. Used for scalp health, follicles, and helping promote thicker growth over time. It isn’t rocket science, it’s just consistency. I’m no where near where I want to be. Still need maybe 7-8 months of dieting to get down to 10-12% body fat and than I’ll maintain from there.
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My 7 Day Aesthetic Split Mon: Upper Chest + Side Delts + Biceps Tue: Back Width + Triceps Wed: Delts Only Thu: Legs + Core Fri: Pump Day Sat: Arms + Cardio Sun: Light Legs + Recovery (Below will be my entire workout / weight lifting plan + nutrition breakdown) Be sure to add 30min cardio after every weight lifting session. Incline: Max Speed: 2.5 - 3 This is focused on width, capped shoulders, chest shelf, tight waist, and staying athletic year round. 7 Day Aesthetic Split Monday: Upper Chest + Side Delts + Biceps Incline DB Press Incline Smith Press High to Low Cable Fly DB Laterals Cable Laterals Seated DB Curl Hammer Curl Tuesday: Back Width + Triceps Pull Ups / Assisted Pull Ups Wide Grip Lat Pulldown Single Arm Lat Pulldown Single Arm Row Rope Pushdown Tricep Pulldowns Dips Wednesday: Delts Only Seated DB Shoulder Press DB Laterals Cable Laterals Rear Delt Fly Face Pulls Shrugs Thursday: Legs + Core Walking Lunges Squats Deadlift Leg Curl Hamstring Curl Calves Hanging Knee Raise Cable Crunch Friday: Aesthetic Pump Day Incline Press Pull Ups Cable Fly Row Variation Laterals Rear Delts Pushup Burnout Saturday: Arms + Cardio EZ Curl Incline Curl Rope Hammer Curl Skull Crushers Pushdowns Overhead Cable Extensions Incline Treadmill 25 min Sunday: Legs Light + Recovery Leg Press Extensions Hamstring Curl Calves Core Circuit Walk 30 min Meal plan for the week, I like to switch it every now and than from ground turkey to ground beef, filet mignons steaks and chicken. You can use white rice or sweet potato’s as your carbs Use this meal plan as a foundation, not a limitation. Per Meal: - 200g 97/3 Ground Turkey (raw) - 100g Cooked White Rice - 90g Mixed Vegetables Macros per meal: Protein: 44g Carbs: 28g Fat: 6-8g Calories: ~400 kcal Daily Target: Protein: 190g Carbs: 140g Fat: Less than 50g This is a clean, simple structure built around high protein, controlled carbs, lower fats, and foods that are easy to prep consistently. That alone can change a lot for people. The real key is adjusting it to your bodyweight, goals, activity level, and timeline. Fat loss, muscle gain, maintenance… all require different numbers. Use ChatGPT and ask something like dis: “I weigh ___ lbs, I’m ___ height, I train ___ days a week, and my goal is to lose fat / gain muscle / maintain. Use this meal plan as a base and adjust my calories, protein, carbs, fats, and portion sizes.” That prompt alone can save you months of guessing, use my workout plan + meal plan for 5-6 months. I promise you, you will drop weight and chisel up Start with structure. Adjust with data. Stay consistent. My peptide stack: Retatrutide Appetite down. Fat loss up. Blood sugar support. This one helps people move different when discipline meets science. Tesamorelin Targets stubborn visceral fat and can help tighten the midsection. Recovery + body composition play. MOTS-c Mitochondria support. Better energy production, endurance, and metabolic efficiency. Feel like your engine got tuned up. BPC-157 Recovery weapon. People use it for joints, tendons, gut health, and healing nagging injuries that slow progress. GHK-cu Skin, hair, healing. Known for regeneration support and helping you look healthier while recovering better. AHK-cu Mostly talked about for hair support. Used for scalp health, follicles, and helping promote thicker growth over time. It isn’t rocket science, it’s just consistency. I’m no where near where I want to be. Still need maybe 7-8 months of dieting to get down to 10-12% body fat and than I’ll maintain from there.

AYCE

11,503 просмотров • 5 месяцев назад

🚨 NEW RAMADAN SERIES WITH MUFTI MENK! 🚨 🌙 The Final Stretch – A powerful mini-series to help you maximize the last 10 nights of Ramadan! Starting Wednesday, 19th March, join Mufti Menk as he guides us through the final and most rewarding nights of Ramadan. 📌 What’s in store? ✅ The power of the last 10 nights & how to seek Laylatul Qadr ✅ Dua that can change your destiny ✅ Balancing worship, work, and family in these crucial moments ✅ Seeking healing and forgiveness before Ramadan ends ✅ How to end with gratitude & celebrate Eid the right way Don’t miss this transformative journey as we finish Ramadan strong! 💪🏽✨ 🔔 Turn on notifications & be ready! ▶️ #TheFinalStretch #Ramadan2025
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🚨 NEW RAMADAN SERIES WITH MUFTI MENK! 🚨 🌙 The Final Stretch – A powerful mini-series to help you maximize the last 10 nights of Ramadan! Starting Wednesday, 19th March, join Mufti Menk as he guides us through the final and most rewarding nights of Ramadan. 📌 What’s in store? ✅ The power of the last 10 nights & how to seek Laylatul Qadr ✅ Dua that can change your destiny ✅ Balancing worship, work, and family in these crucial moments ✅ Seeking healing and forgiveness before Ramadan ends ✅ How to end with gratitude & celebrate Eid the right way Don’t miss this transformative journey as we finish Ramadan strong! 💪🏽✨ 🔔 Turn on notifications & be ready! ▶️ #TheFinalStretch #Ramadan2025

Mufti Menk

131,028 просмотров • 1 год назад

This chick has gone out every weekend for months. Guess how many men approached her. Almost 0. The only guys who did were Europeans. Brutal truths: 😨 45% of Gen Z men have never cold-approached a woman 😱 Most guys think hitting on 1-3 women a month is “good” No surprise women stand around wondering where all the men are. Want to go out, be social, and stand out instantly? ➡️ Talk to someone new within 5 mins of getting outside ➡️ REPEAT every 5-10 mins for 2 hours RESULT: ✅ Approach anxiety is gone ✅ You’ll realize most people love meeting someone new In a world of timid men, showing up w/ balls & social skills makes you elite.
3:26

This chick has gone out every weekend for months. Guess how many men approached her. Almost 0. The only guys who did were Europeans. Brutal truths: 😨 45% of Gen Z men have never cold-approached a woman 😱 Most guys think hitting on 1-3 women a month is “good” No surprise women stand around wondering where all the men are. Want to go out, be social, and stand out instantly? ➡️ Talk to someone new within 5 mins of getting outside ➡️ REPEAT every 5-10 mins for 2 hours RESULT: ✅ Approach anxiety is gone ✅ You’ll realize most people love meeting someone new In a world of timid men, showing up w/ balls & social skills makes you elite.

Girls Chase 🏃‍♀️💨

387,008 просмотров • 1 год назад

🏠 CHEST DAY – At-Home Execution Breakdown Chest doesn’t grow from reps. It grows from controlled tension. Today’s focus: activating both the clavicular head (upper chest) and sternal head (mid/lower chest) of the pec major while stabilizing through the anterior deltoids and triceps. 🔹 1. Dumbbell Flat Press 4–5 sets (bulk) / 3–4 sets (tone) 10–12 reps • Feet planted. • Shoulder blades retracted (pinch them into the bench). • Lower dumbbells 2–3 seconds until elbows hit ~90°. • Press up and slightly inward to increase pec engagement. • Do NOT lock elbows hard at the top — keep tension on chest. 👉 Cue: “Drive your biceps toward each other.” ⸻ 🔹 2. Incline Dumbbell Press Targets upper chest. • Bench at 30–45° (not too steep). • Keep chest lifted, ribs down. • Lower with control. • Press up on a slight arc — not straight vertical. 👉 If you feel it mostly in shoulders, lower the incline. ⸻ 🔹 3. Cable Chest Fly Isolation movement. • Set cables at mid-chest height. • Soft bend in elbows (don’t turn it into a press). • Stretch fully — let pec fibers lengthen. • Bring handles together and squeeze 1–2 seconds at midline. 👉 Think “hug a tree” not “push forward.” ⸻ 🔹 4. Chest Press Machine Controlled overload. • Keep lower back slightly arched. • Chest up. • Slow eccentric (3 sec down). • Drive through palms, not shoulders. 👉 Stop 1–2 reps before form breaks if bulking. 👉 Go to near failure if toning. ⸻ 🔹 5. Push-Up Finisher Burnout set. • Hands slightly wider than shoulders. • Lower chest to floor with control. • Core tight, glutes engaged. • Push until 1–2 reps shy of failure. ⸻ 📊 Programming Guide 🔸 Toning → 3–4 sets, 10–12 reps, last set near failure 🔸 Bulking → 4–5 sets, progressive overload weekly 🔸 Rest: 60–90 sec 🔸 Tempo: Control the negative. Explode the positive. Muscle responds to tension, not ego. If you train at home, there’s no excuse. Save this for your next chest day. If you want your at-home setup programmed specifically for YOUR physique goals, tap in.
1:18

🏠 CHEST DAY – At-Home Execution Breakdown Chest doesn’t grow from reps. It grows from controlled tension. Today’s focus: activating both the clavicular head (upper chest) and sternal head (mid/lower chest) of the pec major while stabilizing through the anterior deltoids and triceps. 🔹 1. Dumbbell Flat Press 4–5 sets (bulk) / 3–4 sets (tone) 10–12 reps • Feet planted. • Shoulder blades retracted (pinch them into the bench). • Lower dumbbells 2–3 seconds until elbows hit ~90°. • Press up and slightly inward to increase pec engagement. • Do NOT lock elbows hard at the top — keep tension on chest. 👉 Cue: “Drive your biceps toward each other.” ⸻ 🔹 2. Incline Dumbbell Press Targets upper chest. • Bench at 30–45° (not too steep). • Keep chest lifted, ribs down. • Lower with control. • Press up on a slight arc — not straight vertical. 👉 If you feel it mostly in shoulders, lower the incline. ⸻ 🔹 3. Cable Chest Fly Isolation movement. • Set cables at mid-chest height. • Soft bend in elbows (don’t turn it into a press). • Stretch fully — let pec fibers lengthen. • Bring handles together and squeeze 1–2 seconds at midline. 👉 Think “hug a tree” not “push forward.” ⸻ 🔹 4. Chest Press Machine Controlled overload. • Keep lower back slightly arched. • Chest up. • Slow eccentric (3 sec down). • Drive through palms, not shoulders. 👉 Stop 1–2 reps before form breaks if bulking. 👉 Go to near failure if toning. ⸻ 🔹 5. Push-Up Finisher Burnout set. • Hands slightly wider than shoulders. • Lower chest to floor with control. • Core tight, glutes engaged. • Push until 1–2 reps shy of failure. ⸻ 📊 Programming Guide 🔸 Toning → 3–4 sets, 10–12 reps, last set near failure 🔸 Bulking → 4–5 sets, progressive overload weekly 🔸 Rest: 60–90 sec 🔸 Tempo: Control the negative. Explode the positive. Muscle responds to tension, not ego. If you train at home, there’s no excuse. Save this for your next chest day. If you want your at-home setup programmed specifically for YOUR physique goals, tap in.

Y A V

1,287,439 просмотров • 7 месяцев назад