📆HOW OFTEN DO I NEED TO WORKOUT? contrary to what your timeline may show, it can actually be counterintuitive to workout EVERYDAY. disclaimer: everyone has different goals and a different starting point, so how you need your body to respond—and how it actually responds, will differ from person to person. No matter what, it’s safe to include at least 1-2 rest days in your weekly gym regimen. Personally, I workout about 5-6 times a week. This is personally what seems to work for me as I played an endurance sport, my entire life. I find that I can train legs about 3 days a week and not overtrain. I train upper body about 2 times a week and if not, I do accessory work, cardio or abs for 1-2 days. if you’re just finding your place in the gym as a beginner, it might be a good idea to find yourself in the gym 5-6 days a week to form good exercise habit and become accustomed to gym culture and equipment. More advanced gym-goers may only hit the gym 4-5 times a week, as they are extremely in tune with their body and also are assumedly training “harder” than a beginner so would need more rest. #fit#fitness#fitfam#howicfit#fitspo#motivation#glutes#legday#workout#gym#nyctrainer#trainer#nyc#everybodyhappy#fitgirls#strength#coach#squats#girlswholift#fitthick#strongissexy#builtnotbought#wshhfitness
#tighttushytuesday🍑🍑 @haileyharberfit It's my pale muscle butt 🙌😝 Cut me some slack it's been raining for like 3 weeks and I haven't gotten ANY sun 😂. Had my leg workout today and while most of my lifts felt a little ... too heavy..... I had the craziest burn in my glutes! I actually almost put more weight on the bar initially (for hip thrusts) but I find that lately, every time I'm thinking of adding more weight, I'm just like nah I'll just try to do another rep, or I'll reaaaaally focus on form, or add a long ISO-hold at the end. But sure enough the one day I almost add weight is the day things feel heavy AF 😂 But I had a great workout nonetheless. I actually only lift one day a week. Granted I'm at the gym for 4ish hours doing all my volume (and taking long ass rest periods lol), but is what works best for me. Over the years I went from lifting 4x a week when I first started to 3x, then twice a week, then I alternated and went twice one week and once the following week, and now I go once a week. Actually recently I've been going once every 8 days. While research states that the hypertrophic sweet spot for frequency is probably around twice a week, I literally feel like I'm running myself into the ground if I lift twice a week, and EVERY time I've decided to put more space between workouts I've grown. However, this is the result of me doing my best to adhere to research, BUT to also listening to my body and what works best for me. -------- #gym#gymflow#fit#fitnessmodel#fitness#photography#back#glutes#bootybuilder#blonde#girlswholift#workout#aesthetics#teamsavage#fitfam#postworkout#bodybuilding#lift#motivation#inspiration#bikini#girlswithmuscle#photooftheday#physique#musc#flex#model#gymmotivation#love
Occasionally I eat colorful healthy food...
I must, I must, I must reclaim my bottom (oops glutes) 🎵🎵🎶🎤
A side effect (for me) of leaning out for a race is that I drop a little part of my glutes on each kilometer as a distance marker... Just a tiny little bit😊. That's NOT an excuse not to run though! Never! -
The reclamation process has started in full force as the holidays are almost upon us. What's the correlation you ask? Have you been analyzed my mom?
Hip Thrusts - ~70Kg for this set
Leg Press - 250 pounds
Deadlift - ~70kg
20reps* 3 sets
Leg dayyy. I was going to do more tonight but after doing the smith machine squats my adductors felt so tight like they were gonna cramp 😫 it’s okay, I still got a solid workout in, and it’s better than no workout at all! Here’s some science for ya tonight: did you know that if you stop training, you can lose 8% of your VO2max in just 12 days, and even 20% in 84 days?? The first thing to happen when you stop training i stroke volume decreases because of a rapid loss of blood plasma. Mitochondrial density and the oxidative capacity of muscle also decreases. I don’t know about you, but this definitely keeps me motivated now to stay with a schedule of going to the gym!
Don’t forget to hit that save button for some leg day inspiration next time you’re in the gym ✔️
Weekly 🍑 Workout coming right up! ✅
I have been working to get my sessions in when I can and being flexible 💓
My tips for getting sessions in:
1️⃣ Do moves you like as much as possible. If something hurts, or you just don’t like it, find a substitution for it. The more you enjoy your sessions the better.
2️⃣ Find a WOB. A workout buddy ups the fun factor exponentially and makes you triple- guess cancelling last minute. Thanks @anettedelarosa for being an awesome WOB!
3️⃣Schedule them in your calendar in advance. Yes, things might come up, but having the intention and the time scheduled like an appointment will help you stick to it.
What works for you guys?!
For this session: @bretcontreras1 BCT bell squats 12 x 5, smith machine Bulgarian split squats superset with BB hipthrusts 10 each x 12 x 4, banded leg press superset with KB RDL 12 X 12 X 4.
I LOVE the BCT bell- highly recommend!! AND Bret will be Coaching Gilbert Glute Squad with us on Wednesday the 21st. Talk about getting an amazing workout before Thanksgiving!! 💃🏻🎉🙌🏻🌟🍑✅ Who wants to know the deets?! 🙋🏻♀️