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Share this with a friend who loves Smith Squats. All squat stances will work the glutes, quads, adductors, hamstrings, and more but changing the mechanics can help you emphasize one muscle group over the others. When designing your program you want the most precise movements so you can get the most volume in on your goal muscles with the least amount of sets required. If you just trained everything it would take forever and you only have so much time per workout where you can keep the intensity high. If you want a program that uses science backed methodology with precision workouts get my glute gladiator program and you’ll see the best results of your life. #squat #smithmachine #legs #legday #fitnesstips #glutesworkout #quads

‼️This is how you grow‼️ the number of reps in a set doesn’t matter nearly as much as the effort you put into the set. Most people just don’t take the intensity of the set far enough to see the best results It’s best to find rep ranges that you’re most comfortable making really uncomfortable, whether that’s raging out for 6 or meditating through 20. As long as you’re pushing so hard the weight starts to really slow down involuntarily. The ideal way to do it is getting comfortable with a variety of rep ranges bc they all have their time and place but just remember! You don’t grow until it gets slow! #fitnesstips #legday #bodybuilding #aesthetics #biomechanics #techniquetuesday #girlswholift #fitgirl

‼️ATHLETE GOES ROGUE‼️ but for real @Parmesan_1717 shows an incredible display of mastery AND this was performed after her main lifting (allegedly). Thousand pound challenge annihilated 👊💥 Squat 360lbs Bench 200 lbs Deadlift 440 lbs It’s like an athlete going off script on a 4th and 20 by doing a fake punt but she turns it into a touchdown so like you can’t really be upset bc the execution was 🤌🤌 If you want to get super strong and look good doing it comment “STRENGTH” #thousandpoundchallenge #squat #bench #deadlift #strength #girlswholift

When you’re doing workouts, like a back workout, you want to make sure you’re hitting different muscles and/or hitting the same muscles in different ways. This allows you to lift as hard as possible without diminishing returns. If you want a well balanced, science based, and innovative program hit the link in my bio. All of them are full body and tech you technique and intensity for best results #backday #lats #rhomboids #posteriordelts #traps #fitnesstips

Comment 🍗🍗 if you need to grow your hamstrings and wanna give @V a standing ovation. The hams are one of the MOST neglected muscle groups in all of human history even dating back to the early Paleolithic era probably. They’re often trained as an afterthought but are critical for continued progress, a balanced look, and massive for sports performance and injury prevention. They should be trained from the hips and knees and in a lengthened position and shortened position. What’s your go to hamster exercises? #hamstrings #glutes #legcurls #rdl #nordiclegcurl #fitnesstips #fitnessmodel

If you want to grow you need to focus on the basic movements and push them as hard as humanly possible. Novel exercises can be a fun change of pace but the higher skills you have in a movement will allow you to push harder which makes you grow faster. Add this with proper nutrition, 7-9 hours of sleep, drinking enough water, and decreasing stress levels and you’ll grow faster than you thought possible. If you want to learn how to build muscle, lose fat, and increase your confidence follow me and @Stretch With V #squat #glutes #legs #legday #quads #hamstrings #fitnesstips

‼️INTENSITY‼️Here’s how to do it safely. There are a lot of nuances about training mechanics, mind muscle connection, tempo, and all kinds of things that can affect growth but NONE of that matters if you’re not pushing the INTENSITY! Pushing this kind of intensity should, in general, be done no more than once per exercise. You can definitely do more but we’re talking about how to keep it safe if you’re just getting into this. Stay IN CONTROL. If you’re diving into the bottom of the rep you’re not in control so keep the tempo the same. If your mechanics break down you should cut the set. These reminders will keep the weights lighter and less likely to hurt yourself If you’ve never lifted this hard start with smaller exercises and machines. Your last rep should feel very challenging to YOU. When it gets uncomfortable you can keep going instead aim to cut the set off when the rep slows down no matter how hard you try. If this was helpful send it to a friend and drop a comment on your biggest struggles. Red5 standing by 🫡 #fitnesstips #hypertrophy #musclegrowth #gymmotivation #bodybuilding #strength #glutetraining #glutes no

Lifting harder will get you faster results but a lot of people get nervous about injury. Here’s some things that will greatly reduce your risk: Take safety seriously. Take the time to set up squat racks and benches properly. Clear the lifting area of water bottles, phones, and small plates. This stuff doesn’t matter… until it does Respect the equipment but also understand equipment is a lot easier to replace than a shoulder or back. If you fail a lift just gtfoutta there! Lifting so hard you can barely move the weight is GOOD. But if your form breaks mid rep and you keep pushing that will absolutely increase your risk of injury. Be tough but don’t be stupid. Movements that are new or newish it’s better to be a little more conservative. This is why the basics are what drive the most growth bc you’re comfortable with the technique, you can push really hard, and they’re the most effective. Lastly, having a smart and well written program that allows you proper recovery times for the volume and intensity given. Kind of like any of my *ahem* Red5 Programs. It’s a shameless plug but it’s also true. Smart programs based in science will reduce your risk of injury and accelerate your results way more than just throwing workouts together haphazardly #fitnesstips #workout #fatloss #gymmotivation #injury #injuryprevention

Here’s ‼️THE FACTS‼️ when it comes to a smaller waist that everyone wants. It’s largely an illusion that can be created through these 2 factors: If you have a higher body fat percentage obviously fat loss should be your primary goal for a number of reasons. But you can also work on the illusion as you’re cutting fat If you make one thing bigger as you make another smaller you’ll have a more hour glass figure. SO since you can’t change your genetic bone structure you can build what’s above and below the waist for a more desirable appearance. Everyone already be building the glutes but most women neglect training the lats which will give you that tapered hourglass figure and the illusion of a smaller waist. BUILDING muscle is something a lot of women are afraid of but the facts are muscle building is way harder than you think and is the main factor in achieving the physique you want. And it’s badass so ditch the trendy easy fix mumbo jumbo and get to work #waist #lats #hourglass #fitnesstips #bodybuilding #back #backworkout

Drop your fav shoulder exercises and I’ll make a video on the best ones Shoulders can be tricky to train safely bc they are SO mobile which typically means not very stable. Making sure you stabilize FIRST then perform the movement is critical! I typically do front and lateral delts on one day and posterior delts as part of my back days unless I’m doing an upper lower split then I combine them in one day. The posterior delts are most commonly neglected so make sure you hit those HARD!! #shoulderexercises #frontdelts #lateraldelts #posteriordelts #pumpkindelts #shouldermobility #shoulderworkout #fitnesstips

‼️The TRUTH about abs like @carla.leclerq‼️ people often think doing 1000s of sit ups is going to get them strong abs or a six pack and that couldn’t be farther from the truth If you want STRONG abs you need to train for strength like any other muscle group: heavy and hard. Bracing on heavy compound movements is the fastest way to strength but then you want to follow up with accessories like these leg raises in your typical hypertrophy rep ranges to at or near failure If you want VISIBLE abs that’s entirely different and you need to focus on fat loss which comes from being in calorie deficit for an extended period of time. AB exercises certainly help but dropping body fat is the real challenge Doing high rep, especially body weight, ab circuits has benefits as well like core control and the stamina needed for.. ya know… certain activities 😉 so don’t count them out just don’t lie to yourself and think they’re doing something they’re not If you want to transform your body w my online coaching comment or DM “showtime” and I’ll have you ready by summer #abs #fatloss #fitnesstips #weightloss #fatlossjourney #hanginglegraises #fitgirl

Drop a comment with your fav RDL variation and share this with a friend in need of some RDL gains. There’s a lot of ways to perform the same exercises and if you want the best results you shouldn’t focus on the most “optimal” exercise and focus on what exercises you can push the hardest. Experiment with these different variations and find which one you like the best. When you implement it into your program you only need one variation and push it as hard as you possibly can! #rdl #glutesworkout #glutes #hamstrings #fitnesstips #deadlift

@Stretch With V knows it’s important to really understand this before you put it into practice so let’s define a few things here. Failure can be defined a lot of ways but I like to say it’s not being able to complete another rep through full range of motion or breaking proper mechanics of the movement. If your technique breaks like bruh you need to stop the set immediately. If your technique is good and you just can’t complete full ROM that’s also failure but you may not have to finish the set quite yet. Adding things like partials, spotted reps, forced reps etc can keep the set going but needs to be done sparingly bc they’re brutal Adding any of these multipliers should also be done sparingly and generally no more than your last set of the exercise. Ex. If I’m doing 4 sets the first 2 sets will leave a rep or two in the tank, 3rd set is near failure and 4th set is failure with or without the multipliers. For all the science dorks who are gonna come for my throat and say you don’t have to do these yea you’re right. You don’t have to do these. But you also can do these and get insane results and each individual should train with a style that suits them the best with pushing their limits and recoverability Anywayyyyyyy, my programs are fire and we expertly use these multipliers to build muscle and get super duper strong so you should get them or you should try these on your own and report back with how insanely jacked you’re getting either way let’s crush it together 💪 #musclegrowth #hypertrophy #strength #fitnesstips #girlswholift #gymmotivation #intensitymultipliers

Iron sharpens iron. The people you surround yourself with will dictate your success… or lack of. Choose wisely #strength #hypertrophy #aesthetics #fitnesstips #fitnessmotivation #bodybuilding #girlswholift #gymmotivation #legs

Shoutout @Picasso The fastest way for me to lose respect for you at the gym is having bad etiquette. Gym etiquette is for a reason. It keeps the environment not only safe but a welcoming experience for everyone. The worst thing you can be in the gym is self-centered. Get in, stay focused on you, but be understanding that you’re not the only one trying to get a good workout. The goal is to get into a flow state where you’re fully present and bad etiquette knocks people out of that flow state. So if you’ve ever had a seasoned veteran be upset with you bc your behavior at the gym that’s why. #gymetiquette #gymrules #GymLife #respect #gymrespect #fitfam #fitnesstips

‼️FULL WORKOUT‼️ w/ @Carla Drop your favorite back exercises in the comments and I’ll make some videos on it If you want more science based workouts like this to grow muscle for each body part, individualizes nutrition to help you lose fat, and an expert coach holding you accountable to your goals I have spots available for 1-1 online coaching. Time to take your results to the NEXT LEVEL!! #backworkout #pullworkout #coach #athlete #lats #latworkout #backday #aesthetics #strength