Brock Ashby

My favourite dumbbell curl to grow the biceps 💪

Grow your glutes without equipment with the single leg hip thrust.

This exercise is awesome for 3 reasons…

1. If you feel you have one glute bigger/stronger than the other to balance out any imbalances .

2. If you struggle to feel your glutes in a hip thrust, doing one leg at a time can help clean up your technique and let you focus on one glute at a time.

3. If you don’t train with gym access.

The quad focused Bulgarian split squat

The best time to start lifting weights is today. The next best is tomorrow. If you’re over 30 years old and you haven’t started yet, it’s about time you rolled your sleeves up and started.

The only tutorial for DB lateral raises you need to watch 👀

Here’s what you need to get intentional about…

Tracking your reps in reserve.

If you aren’t measuring how hard you’re training, it’s very likely that you have no idea how close you are to failure.

Which means, if you’re not training to failure regularly, you’re probably not training hard enough to build muscle.

Here how I like to train in a 4 week program:
- week 1: 2-3RIR
- week 2: 1-2RIR
- week 3: 0-1RIR
- week 4: 0-1RIR

The only Single Arm Dumbbell Row tutorial you need to watch 👀

This isn’t healthy.

This isn’t something to aspire to.

This isn’t what I want my children, or friends children, being recommended online in the future.

Be strong, be muscular, be lean but above all, be healthy.

Loading up on GLP-1s to maintain an unhealthy physique is not it.

The front foot elevated DB split squat has been a local in my programs since 2016 🧙🏻‍♂️

OG video

We’ve known this for 4-5 years…

Gets easier toward the end 🤥

OG video