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Must watch... @biolayne ... Same gimmick as Thomas Delauer, VShred, and the thousands of online coaches who claim they have the magic pill. https://www.instagram.com/p/B64ktVmDpDD/?igshid=1o7wnkcmvklx2

In today's amateurish personal training environment, it's highly unlikely that most trainers have ever seen or can even perform a proper deadlift or squat. The common thing is machine based training which causes a host of imbalances and suboptimal movement patterns. I too was once an amateur but thank goodness I had and have the courage to steer away from being a common denominator. My advice is to use compound movements as much as possible. Get a coach that has a great foundation in complex movements and at least learn the basics of squatting deadlifting and even kettlebell work. Kettlebells don't require a certification but if your are not certified there's a great possibility you are going to be severely limited in the results you can get. Not all swings are created equal. You must learn to hinge, extend, breath, etc... You get the point. Go get it today!! https://www.instagram.com/p/B62-Z2DDkaH/?igshid=1gn3rqdl3tlkw

I'll start my business plan next week. I'll sign up for that seminar next time. I'll search for my dream job when I get a chance. I'll ask for that raise next month. What other excuses are holding you back? https://www.instagram.com/p/B6y15RyDgI0/?igshid=1v6k6aiqszs7r

Or are you starting tomorrow? 🤨 https://www.instagram.com/p/B6yyHR0jhVh/?igshid=vzwg6pg63v68

Oly training today. Slow mo Clean and jerk 185lbs... had to go to split jerks on last few reps. Still shitty, still learning, but still grinding! If you don't break parallel it doesn't count. #squatday Be about it don't talk about it!! #AdaptativeTrainingProgram plus #thefatcyclingmethod equals #fitnessadaptationprinciples. I train at #ufcgymkendall. I'm a lifetime #naturalbodybuilder that doesn't do a starvation #diet. I perform high intensity #exercise most of the time. I love #fitness not really a #fitnessmodel but I am a #fitnessaddict. #getfit in the #gym living the #gymlife. Make sure you #grind to #grow. It's a #lifestyle. You are your own #motivation. It's simple, #pushpullgrind everyday to get #ripped and #shredded l. #strength program equals #strong body. The king of all exercises is the #squat. Get #swole, #trainhard, and #workout everyday. No days off! (at UFC GYM) https://www.instagram.com/p/B6trdl5DTSI/?igshid=11xuutpr7itmf

Oly training today. Slow mo power snatch 125lbs... Still shitty, still learning, but still grinding! If you don't break parallel it doesn't count. #squatday Be about it don't talk about it!! #AdaptativeTrainingProgram plus #thefatcyclingmethod equals #fitnessadaptationprinciples. I train at #ufcgymkendall. I'm a lifetime #naturalbodybuilder that doesn't do a starvation #diet. I perform high intensity #exercise most of the time. I love #fitness not really a #fitnessmodel but I am a #fitnessaddict. #getfit in the #gym living the #gymlife. Make sure you #grind to #grow. It's a #lifestyle. You are your own #motivation. It's simple, #pushpullgrind everyday to get #ripped and #shredded l. #strength program equals #strong body. The king of all exercises is the #squat. Get #swole, #trainhard, and #workout everyday. No days off! (at UFC GYM) https://www.instagram.com/p/B6trJoKD1IL/?igshid=gqqww3q9nzbb

About 6 inches down... About 10 inches to go. Yesterday when I actually was working on it I touched the top of the foam roller... So in reality about 6 inches to go. 💪 Goal was initially 6 months but I think I'll be touching down much sooner. https://www.instagram.com/p/B6rL13GDwEg/?igshid=xi1f92sjkiyg

#kettlebell #anyhowsquats 35lb ... My mobility feels significantly improved ever since I started on my journey to a full split. 💪 Thank you @onnit for this move. If you don't break parallel it doesn't count. Be about it don't talk about it!! #AdaptativeTrainingProgram plus #thefatcyclingmethod equals #fitnessadaptationprinciples. I train at #ufcgymkendall. I'm a lifetime #naturalbodybuilder that doesn't do a starvation #diet. I perform high intensity #exercise most of the time. I love #fitness not really a #fitnessmodel but I am a #fitnessaddict. #getfit in the #gym living the #gymlife. Make sure you #grind to #grow. It's a #lifestyle. You are your own #motivation. It's simple, #pushpullgrind everyday to get #ripped and #shredded l. #strength program equals #strong body. The king of all exercises is the #squat. Get #swole, #trainhard, and #workout everyday. No days off! https://www.instagram.com/p/B6oMojyjgNJ/?igshid=18pyl79wlj96a

Any fool can make you tired. There's a difference between training and working out. 10 rounds of goblet squats, split lunges, and burpees with as little break as possible does not require a coach. @ericaleevb and I have been focusing a lot on strength training as well as core stabilization. This made her execution of the #turkishgetup quite simple. Simple not easy!! The stronger the core activation, the stronger she'll get overall. 💪🏾 https://www.instagram.com/p/B6jFv8SjUgq/?igshid=ey9ujhlf1mir

Call it whatever you want. I know how to get in shape. Want to work with me? Join the shred challenge and get started now. Swipe left for details. I'm including all my knowledge in this 4 week challenge to get you to your ultimate goal this year!! https://www.instagram.com/p/B6S3n5zjji5/?igshid=y27rg0485u6z

Functional! Train for real life with exercises that work the entire body. Dummy over the shoulder cleans with 110lb dummy. I love this one. 💪🏾 Be about it don't talk about it!! #AdaptativeTrainingProgram plus #thefatcyclingmethod equals #fitnessadaptationprinciples. I train at #ufcgymkendall. I'm a lifetime #naturalbodybuilder that doesn't do a starvation #diet. I perform high intensity #exercise most of the time. I love #fitness not really a #fitnessmodel but I am a #fitnessaddict. #getfit in the #gym living the #gymlife. Make sure you #grind to #grow. It's a #lifestyle. You are your own #motivation. It's simple, #pushpullgrind everyday to get #ripped and #shredded l. #strength program equals #strong body. The king of all exercises is the #squat. Get #swole, #trainhard, and #workout everyday. No days off! https://www.instagram.com/p/B5-gkt6jddt/?igshid=7l7hi3hqsfwf

If you deep squat it will come. #bigbooty 💪🏾 #humpday #AdaptativeTrainingProgram plus #thefatcyclingmethod equals #fitnessadaptationprinciples. I'm a lifetime #naturalbodybuilder that doesn't do a starvation #diet. I perform high intensity #exercise most of the time. I love #fitness not really a #fitnessmodel but I am a #fitnessaddict. #getfit in the #gym living the #gymlife. Make sure you #grind to #grow. It's a #lifestyle. You are your own #motivation. It's simple, #pushpullgrind everyday to get #ripped and #shredded l. #strength program equals #strong body. The king of all exercises is the #squat. Get #swole, #trainhard, and #workout everyday. No days off! https://www.instagram.com/p/B57unzxDpkN/?igshid=1hcrvafrdgtkq

315 X 10... Still recovering from Spartan race Beast Saturday. Full ROM is always best. If you can't hit full ROM because you have compensations or technique issues, you shouldn't be doing 1 or 3 rep quarter rep maxes. You aren't making those compensations better. Lifting your heels to squat heavier is also a dumb idea. You're not addressing the issue. Lower the weight and execute perfect technique while you address mobility, balance, or whatever issues you have. If you don't break parallel it doesn't count. 90° does not mean parallel. 3RM without breaking parallel is a waste of time... THERE ARE EXCEPTIONS BUT YOU'RE PROBABLY NOT ONE OF THEM!!! #AdaptativeTrainingProgram plus #thefatcyclingmethod equals #fitnessadaptationprinciples. I train at #ufcgymkendall. I'm a lifetime #naturalbodybuilder that doesn't do a starvation #diet. I perform high intensity #exercise most of the time. I love #fitness not really a #fitnessmodel but I am a #fitnessaddict. #getfit in the #gym living the #gymlife. Make sure you #grind to #grow. It's a #lifestyle. You are your own #motivation. It's simple, #pushpullgrind everyday to get #ripped and #shredded l. #strength program equals #strong body. The king of all exercises is the #squat. Get #swole, #trainhard, and #workout everyday. No days off! https://www.instagram.com/p/B55OG52jIjC/?igshid=y0w3ojmbj98v

13 weeks to get shredded. I am happy with where I'm at body composition wise but to accomplish what I want is going to require me to go further. I'm close, that's for sure. I've seen the best results of my life with my current program so nothing changes with the exception of strain to recovery according to my @whoop . If you're interested in getting one dm me for my direct link. Future competition: Wodapalooza The Gauntlet January Spartan Jacksonville: February Arnold Classic Ohio: March https://www.instagram.com/p/B53hOTdDjAF/?igshid=1h9mvosw4vvzh

If you're going to train with me you have to hit depth! Age don't matter. Swipe right to see even my 64 years young client getting deep. Today's workout wasn't a squat focused workout but I promise you all can squat between 115-155lbs for reps if we hit the squat rack. We kept it light and kept reps between 12-20 reps per set in a circuit training style. If you don't break parallel it doesn't count. #squatday #AdaptativeTrainingProgram plus #thefatcyclingmethod equals #fitnessadaptationprinciples. I train at #ufcgymkendall. I'm a lifetime #naturalbodybuilder that doesn't do a starvation #diet. I perform high intensity #exercise most of the time. I love #fitness not really a #fitnessmodel but I am a #fitnessaddict. #getfit in the #gym living the #gymlife. Make sure you #grind to #grow. It's a #lifestyle. You are your own #motivation. It's simple, #pushpullgrind everyday to get #ripped and #shredded l. #strength program equals #strong body. The king of all exercises is the #squat. Get #swole, #trainhard, and #workout everyday. No days off! (at UFC GYM) https://www.instagram.com/p/B5sUX2EnDJU/?igshid=1vwstgesxxe2q

Yet you still have ignorant aholes selling ebooks with the notion that squats don't build glutes but cable leg kicks are better. 🤨 Most of these amateurs simply can't do or teach a great squat. Stay away from amateurs! #Repost @themusclephd (@get_repost) ・・・ 💥 I’ve already posted on this a few times, but it’s clear that the misconception continues. Several studies over the years have found that the hamstrings are minimally active in the squat. Finally, we have studies showing that the hamstrings experience very little growth from squats – even when undergoing training programs with super deep squats. However, the adductors do experience significant growth! Due to the anatomical position of the adductors, these muscles are likely the prime hip extensors in positions of deep hip and knee flexion – AKA, squatting positions. - ▪️ Based on: Kubo, K., Ikebukuro, T., & Yata, H. (2019). Effects of squat training with different depths on lower limb muscle volumes. European Journal of Applied Physiology, 1-10. ---- ➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽 https://www.instagram.com/p/B5qqcbsn-iY/?igshid=1e82gyij07ksg