# bodybuildingtips

A great way to make 0 progress 😅 1 flat press, 1 incline press, and 1 fly variation for 2-3 sets each is all you need. Any more is just a waste of time and could be seriously limiting the amount of gains you could make #chestdayworkout #bodybuildingtips #gymtipsforbeginners #bodybuildingtraining #hypertrophy #musclegaintips #gymmistakes

This is why bro’s biceps aren’t growing 😳 “I need to hit my biceps from all angles bro”, no you don’t. Unless you’re a professional bodybuilder who is specifically looking to bring up certain points in your physique, you don’t need that many different bicep curl variations on one day. All you need is to literally choose one bicep curl variation shown for 2-3 sets, and one hammer curl or reverse curl variation for 2-3 sets. Do this 2x per week and it will be enough to grow your biceps 💪 #bicepsworkout #bicepworkout #bodybuildingtips #gymtipsforbeginners #bodybuildingtraining #hypertrophy #armdayworkout #musclegaintips #gymmistakes

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And then bro wonders why his triceps aren’t growing😳🥴 You really only need 2 TRICEP exercises in one day, which should be enough to hit all 3 tricep heads effectively in one day! 1. Tricep pushdown variation (any one you like, but ideally a straight bar or single arm/cross body tricep extension), and 2. A tricep dip/skullcrusher/ JM Press variation. Do this 2x a week for 2-3 sets each, and you will be able to grow massive triceps over time 💪. Any more than that and it will most likely be a waste of time, energy, and just lead to junk volume #tricepsworkout #bodybuildingtips #gymtipsforbeginners #bodybuildingtraining #hypertrophy #musclegaintips #gymmistakes #tricepworkout

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Dumbbell Only Tricep Guide 💪🏼 If you only have access to DB’s I recommend trying to hammer the long head of your triceps with the PJR Pullover for 2-3 sets. Then, you can just perform one other exercise that hits the lateral and medial head nicely. A couple sets close to failure will do 👌🏼 something like a JM press or Skull Crusher — or an overhead moment could work Save this so you always have it. Hope this helps you. 𝗢𝘂𝘁𝗳𝗶𝘁 𝗯𝘆 𝗔𝗦𝗥𝗩 | 𝗧𝗵𝗲 𝗼𝗻𝗹𝘆 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗴𝗲𝗮𝗿 𝗜 𝘄𝗲𝗮𝗿 @ASRV ••• #bodybuilding #bodybuildingtips #triceps #dumbbellworkout #armday #rysesupps #gym #davisdiley

POV: You ask bro what he does for shoulder day and it looks like this😳💀All you need for complete shoulder development is: one front delt exercise (shoulder press variation), one side delt variation (lateral raise), and one rear delt variation (reverse pec deck or fly). A common shoulder training mistake I see is too much emphasis on presses and front delts, and not enough on rear delts! Make sure to always include a rear delt exercise when hitting shoulders, very rarely does someone need a front delt isolation exercise, but there’s few people who need a rear delt isolation movement since they are quite neglected #shoulderdayworkout #bodybuildingtips #gymtipsforbeginners #bodybuildingtraining #hypertrophy #musclegaintips #gymmistakes

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Fix this for more gains!🤝 #backworkout #bodybuildingtips #LearnOnTikTok

In my experience, this is by far the best lat pulldown attachment I’ve used to target lats. Not always a fan of doing bilateral lat exercises, but this is an exception and gives me a great pump + contraction. Not many people actually use this which is funny, it’s almost always available in most gyms. Start using it and watch your lats 📈 #latpulldown #backdaytips #backdayworkout #latpulldowns #latpulldownvariation ##bodybuildingtips

Replying to @KevinMo You only need 3-4 exercises (with 2-3 sets for each and not more) for complete back development. 1 wide grip pulldown (or pull up), 1 neutral grip row variation (dumbbell/cable/machine), 1 wide grip upper back row (chest supported row/ wide grip machine row), and 1 hip hinge variation (deadlift / barbell row). Avoid doing 4x10 on any exercise as that will limit how hard you can train and push yourself on each set! #backdayworkout #bodybuildingtips #gymtipsforbeginners #bodybuildingtraining #hypertrophy #musclegaintips #gymmistakes

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Follow these tips ⬇️ Save this info 1️⃣ Training arms after chest or back? Try prioritizing single arm work 2️⃣ Stick to the same exercises each week 3️⃣ Train them 1 or 2x per week (you don’t need more than that) 4️⃣ Train close to, or to failure 5️⃣ Rest at least 3 min between your sets 6️⃣ Make getting stronger your goal (Do NOT chase a pump or a burn - those will not drive growth, despite being fun to attain) Full development of the Forearms, Biceps, and Triceps takes years of hard work. I did not develop the “thick” look until perhaps 4-5 years into training. Stay patient. If I can do it, so can you ✊🏼 - Davis 𝗢𝘂𝘁𝗳𝗶𝘁 𝗯𝘆 𝗔𝗦𝗥𝗩 | 𝗧𝗵𝗲 𝗼𝗻𝗹𝘆 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗴𝗲𝗮𝗿 𝗜 𝘄𝗲𝗮𝗿 @ASRV ••• #bodybuilding #bodybuildingtips #armworkout #forearms #triceps #biceps #gym #rysesupps

Mi “Split” Semanal GYM 👆 Capitulo completo en Youtube (link en mi bio de Tiktok) 👀 . . . . #gym #gymmotivation #gymrat #bodybuildingtips #mensphysique #gympartner #npc #ifbb

Tricep pushdown attachments but they get better😳 #tricepsworkout #armdayworkout #tricepworkout #tricepsday #bodybuildingtips #gymtipsforbeginners

How to make lat pulldowns a worse exercise😳💀 I keep getting asked by people about not feeling their lats on lat pulldowns and the answer is the same: you don’t need to “feel” the muscle working for it to be an effective exercise. As long as you’re pulling the bar down you will be using your lats as the prime muscle. The only thing this will do is actually limit how much weight you can use and in some cases just cause some joint issues. #backdayworkout #bodybuildingtips #gymtipsforbeginners #bodybuildingtraining #hypertrophy #gymmistakes #latpulldown

This is why bro can’t grow his legs😳💀 You don’t need this much volume in one leg day, even if you train them once a week. And you don’t need to do both barbell + hack squats in one day, instead split them over 2days. And make sure not to neglect hamstrings by leaving them to the end of the workout wirh just one exercise! #legdayworkout #bodybuildingtips #gymtipsforbeginners #bodybuildingtraining #hypertrophy #musclegaintips #gymmistakes

Replying to @Pablotchee Train your chest 2x per week and do these 3 exercises, and your chest will blow up📈. 1 incline press, 1 flat press, and 1 fly variation per workout 2x a week is more than enough to grow your chest. Alternate the variation on each workout (eg dumbbell on Push A, Smith Machine on Push B) to make sure that you don’t stall too quick on your exercises! I don’t think you need a “chest day”, instead pair it with shoulders or arms to make it a more effective weekly set up💪 #chestdayworkout #bodybuildingtips #gymtipsforbeginners #bodybuildingtraining #musclegaintips #hypertrophy #chestworkout

Bomb Arm Workout 💣 Full program 🔗 in b!0 #armworkout #forearmworkout #effectivetraining #bodybuildingtips This simple, but effective arm day will blow up your entire arm (including forearms) Give this one a try: 1️⃣Unilateral Pressdown 🎯Long Head 2️⃣ DB Overhead Extension 🎯Medial, Lateral Heads 3️⃣Seated DB Curl 🎯Short, Long Heads 4️⃣Reverse Curl 🎯Forearms (extensors, brachioradialis) Finisher 💣 5️⃣Twenty Ones 🎯Short, Long Heads

My top 3 Exercises For biceps 💪🏽 Grow massive arms (save these 3) If you are fascinated with big arms like me, you are gonna have to try these out. Keep them in rotation in your training program. You should also be mindful of how many times a week you should train your arms. VOLUME matters. If you need full guidance on training and diet you know where to find me. Now here is how you will determine if you are ready to train your arms again. Here are some points on how to determine if a muscle group is ready to be trained again: 1. Check for muscle soreness. If the muscle group is still significantly sore, it may not be ready for training. 2. Monitor strength levels. A significant decrease in strength could indicate incomplete muscle recovery. 3. Pay attention to energy levels. Fatigue or low energy may signal inadequate recovery. 4. Ensure proper sleep and nutrition to support muscle recovery. 5. Consider your training split and allow enough rest between sessions for each muscle group. 6. Listen to your body. Adjust your training frequency based on how your muscles feel and perform during workouts. Remember, balance is key to avoid overtraining and injury. When in doubt, give your muscles extra time to recover before training them again. Do at least 4 SETS of each exercise 12-15 Rep range 90 sec rest #armworkout #armday #buildmuscle #bodybuilding #workoutmotivation #fitnessjourney #bodybuildingtips #pump

If you have a hammer strength row machine in your gym, here’s a change you should make that will allow you to train your lats more effectively. Standing behind the machine will allow you to match the resistance curve of the machine with the strength curve of your lats, which should lead to a more efficient exercise. Give this a try on your next back day and thank me later 🤝 #hammerstrengthmachines #backdaytips #latsworkout #backdayexercises #singlearmrow #bodybuildingtips #pulldayworkout

Replying to @Oranghidup The formula to crazy tricep growth🤝 Train them 2x a week, with 2 exercises in each workout. On day one, choose one pushdown variation (straight bar or vbar) for 2-3 sets in the 6-10 rep range. Then, perform a skullcrusher variation (or JM Presses if you like) for 2 sets. In day 2, your first tricep exercise will be a single arm pushdown (or cross body extensions) , 2-3 sets for 8-12 rep range. And your second exercise will be a weighed dip or machine dip for 2 heavy sets in the 5-8 rep range. Give this a try and watch your triceps blow up📈 #tricepsworkout #tricepsday #tricepworkout #armdayworkout #bodybuildingtips #bodybuildingtraining #hypertrophy #musclegaintips #tricepsday

Rate these exercises from 1 to 4 based on how much you enjoy them … I’ll go first … 2,4,1,3 #gymgirlsoftiktok #musclebuilding #bodybuildingtips

Waste of a workout 💀😳 #chestdayworkout #bodybuildingtips #gymtipsforbeginners #bodybuildingtraining #hypertrophy #musclegaintips #gymmistakes

Replying to @Raul Do this 2x a week and your shoulders will 📈. Most people don’t actually need a “shoulder day”, on it’s own, as the majority only need 3 shoulder exercises to grow them effectively. 1. Shoulder press variation (dumbbell / smith machine / machines), 2. Lateral raise (cable / machine / dumbbell). 3. Rear delt fly (reverse pec deck or reverse cable fly). If you train your shoulders 2x a week, alternate your exercises on each day to make sure you don’t plateau quick! #shoulderworkout #shoulderdayworkout #bodybuildingtips #gymtipsforbeginners #hypertrophy #musclegaintips #shoulderpress

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🛑 Stop tilting your forearms outward during the triceps dip, as this can increase the risk of elbow injury. Instead, keep your forearms vertically straight. For a SIZE & SHRED training program, visit deltabolic.com! (link in bio) #tricepsdips #tricepdip #chestdip #chestdips #chestdipstips #bodybuildingtips #formtips

My shoulders started to look more rounded when I focused more on my real DELTS. And also just trained them more often instead of overlooking them. Don’t overlook your rear delts It’s all about alignment here. Make sure the path that the weight is traveling during each rep is actually aligning with that small little muscle back there. Your REAR DELTS #bodybuilding #bodybuildingtips #workouttips #workoutoftheday #trainingtips

Top 3 chest exercises? 😳 #chestdayworkout #chestdaytips #inclinebenchpress #inclinepress #chestdaybestday #pushdayworkout #bodybuildingtips #bodybuildingtraining (reposting cos this sound is legendary 🤣)

Waste of a workout 💀😳 #backdayworkout #bodybuildingtips #gymtipsforbeginners #bodybuildingtraining #hypertrophy #musclegaintips #gymmistakes

Show prep #teamdyel #bodybuilding #bodybuildingtips #GymLife #personaltrainer #mensphysique #fitnessmotivation #contestprepcoach #gymtime #GymTok #dayinmylife #greenscreen

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🛑 Stop dumbbell chest pressing with elbows directly to the side of your shoulders. This can lead to shoulder injury. Instead, keep your elbows slightly below your shoulders at the bottom of the moment. For a SIZE & SHRED training program, visit deltabolic.com! (link in bio) #chestpress #chesttraining #chestgains #biggerchest #BodybuildingTips

Don’t train forearms like this if you want to grow them😳 Although forearm growth have a lot to do with genetics, you can grow them if you train them effectively. Forearms can be trained with more frequency compared to other body parts, but that doesn’t mean they require high volume or 5 different exercises in one day. All the exercises shown here are very good and can lead to forearm growth, but its best to split up the volume over 2-3 days to grow your forearms effectively. Choose 1 reverse curl, 1 hammer curl, and 1 wrist curl variation, and focus on progressively overloading these exercises and taking them to failure! #forearmworkout #bodybuildingtips #gymtipsforbeginners #bodybuildingtraining #hypertrophy #musclegaintips #gymmistakes

Heavy barbell curls with a lower rep range (5-8) is one of my favourite ways to train biceps. You don’t need high reps and light weight for biceps like some bodybuilders suggest (even though that can be effective if taken near failure). What I’ve personally found is that including sets with lower reps and heavy weight also works extremely well for biceps. #bicepsworkout #bicepworkout #bicepcurls #bicepscurl #bicepgains #bicepsday #bodybuildingtraining #bodybuildingtips

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Replying to @Robert #teamdyel #bodybuilding #bodybuildingtips #GymTok #gymmotivation #fitnessgoals #gymhumor #naturalbodybuilding #mensphysique #peakweek #zyzzlegacy #greenscreen

Replying to @Rick💪🏻 #teamdyel #ifbbpro #bodybuilder #bodybuilding #contestprepcoach #sandiego #mensphysique #aesthetics #fitnesstips #bodybuildingtips #nattyornot #greenscreen

Replying to @Johnnie English #teamdyel #ifbbpro #bodybuilder #bodybuilding #contestprepcoach #sandiego #mensphysique #aesthetics #fitnesstips #bodybuildingtips #healthyliving #greenscreen

Unlock the secret to accelerated muscle growth: Follistatin 🚀. This protein naturally inhibits myostatin, a limiter of muscle development, allowing muscles to grow larger and stronger than typically possible. Surprisingly, Follistatin is found in egg yolks 🥚, making them a natural source to boost this muscle-enhancing protein. Beyond dietary sources, another cutting-edge way to increase Follistatin levels is through gene therapy, offering a direct approach to maximize muscle growth potential 💉. By incorporating egg yolks into your diet or exploring gene therapy options, you can tap into the power of Follistatin and push beyond your body's natural muscle growth limits 💪. #muscledevelopment #follistatin #myostatininhibitor #fitnessnutrition #eggyolks #strengthgain #naturalgrowth #bodybuildingtips #dietandfitness #musclebuilding

You’ll start looking like you workout once you start worrying more about how youre moving that weight and not only worrying about how much weight you’re moving. #powerliftingmotivation #hypertrophy #gymtips #gymbeginner #bodybuildingtips #workoutprogram

Competing #teamdyel #bodybuildingtips #bodybuilding #personaltrainer #fitnessmotivation #ifbbpro #contestprepcoach #zyzzlegacy #peakweek #businessowner #entrepreneur #greenscreen

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Are you training your back correctly for your goals? Don’t get me wrong I’m not saying don’t ever use a bar for this exercise. What I’m saying here is the range of motion is much better using a rope or something like it. This is because you can come past your legs with your rope giving you a much better range of motion to help you build your back. 💪💪 Was this helpful at all? Let’s help others learn how to do this exercise more efficiently. 🤗 Please share to your story, or with a friend who needs to see this. . #backday #backexercises #bodybuilding #fitnessmotivation #fitnesstips #gymtips #workouttip #dumbbellworkout #gymgirl #gymworkout #npcbikinicompetitor #ifbbprobikini #bodybuildingtips

The best upper back exercise you’re not doing? Obviously, if there was a chest supported tbar row available in my gym i would use that. However, a lot of gyms dont have them so I find this to be the best alternative (alongside DB Rows). So if you don’t have a chest supported machine tbar row in ur gym give this one a try #backdayworkout #bodybuildingtips #bodybuildingtraining #barbellrow #backdaytips #backdaygym #backdayexercises

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💪 Bent over barbell rows are my absolute favorite to hit your back and focus on your lower lats. Be sure to keep your back flat, your head down in line with your spine, a slight bend in your knees, and the bar needs to be almost rubbing your thighs during the whole exercise. This should be done at least once a week on your back day. 12-15 reps and 4 sets. 💪💪 . #backday #backworkout #fitnesstips #bodybuilding #fitnessmotivation #workouttip #gymworkout #bodybuildingtips #gymgirl #FitTok

Try this workout. 4 rounds of each, 12-15 reps. Let me know what body part you would like to see next? #homeworkouts #triceps #fitnessmotivation #fitnesstips #gymtips #gymtip #workouttip #bodybuildingtips #gymworkout #homeworkout