BB Fitness

High reps till failure to end the set 🥲

Final push on my cut and the shapes are coming through

Slow steady deficit to maintain as much muscle as possible. Its not for everyone but it's for me 😊

Some little progress with my chin ups 🥳

The chin-up... a forgotten beauty. Great for building back strength but also developing arms and shoulders.

Start with the assisted machine and build up to body weight

Chin up guys 😜

There's always time to try something new and learn different styles of training

This week I've been hitting 20 reps... well that was a shock to the system. Lowering the weight to allow you to meet high reps causes a shock to the central nervous system and creates crazy blood flow leaving you with a lovely pump

Give it a go on your next leg day ☠
(Video cut down as 20 reps on squats is boring to watch 🙃)

Warming up and feeler sets 👌🏻

It's so important to warm up, it prepares your muscles to work to the best of their ability and reduces risk of injury.

'Feeler sets' should be performed on every exercise at a light weight.

Then smash your working sets with all the power 💪🏼

Bent over Row 🚣‍♀️

This is a great movement to build strength and muscle in your back. Done correctly it targets multiple muscles and is a perfect compound movement.

Make sure you bend over and get a flat back, best way to do this is sticking your bum out.

Focus on an controlled eccentric contraction (the way down) to really make the most if it 👌🏻

The wonderful Bulgarian split squat 💀
Quads or Glutes?

Well that depends on where you focus the load. The first thing to do is to find your stance, this is based on your range of motion in your hips and ankles.

To hit your quads more you need to have a closer stance, leaning forwards with your knee driving out with more motion. Whereas to hit your glutes you want to have your foot further out to allow more hip flexion.

Nail the movement then push yourself by adding weights🤌🏻🧡

Leg raises...target your lower stomach muscles 🤌🏻

A great movement to build core strength and target your abs.

Try a slower negative to really challenge yourself.

V-Bar pushdown targeting your triceps but also engages in your core too.

Take a step back and bend forward so your legs don't get in the way of the movement.
Lock your arms by your side keeping your elbows close. Focus on full movement and don't swing.

Lower the weight do you can control the movement, it's is much more effective 👌🏻

Have fun 🧡

Leg day is like marmite, some people love it and some people hate it.

Personally it's a fave of mine.

If you hate it maybe you're just not doing it right or not enjoying the exercises.

For example squats.. there are so many different types of squats to find what works for you.

Performing compound movements are perfect for building overal strength.

Remeber to start light to get the form and movement then the rest will follow ✨ 🧡💪🏼

The fixed pull up

Pull ups are a great body weight exercise that targets multiple upper body muscles.

Start simple with an assisted machine to get use to the motion and activating the muscles. From here move to resistance bands and then slowly start to use body weight only. If you're aiming for 10, try 2 without then next 8 with assistance and as weeks progress drop the number down.

Have fun out there 👌🏻💪🏼🧡