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Where would bro be without me #fyp #foryou #foryoupage #fit #Fitness #gym #GymLife #gymbro #GymTok #workout #FitTok

No one really thinks they’re struggling with a cable overhead tricep extension until they record themself. Here’s some helpful cues to maximize the effectiveness of this movement on yourt triceps. 1) adjust the cables to hip height so you can get the cables above you in an easier manner, don’t wanna waste energy! 2) to setup, fully extend your arms, take a step forward and use tour momentum to swing the cables above rather than muscling your way up 3) keep your elbows pointed up and avoid dropping your shoulders — doing so will involve the front delts and create a press-like movement #fyp #Fitness #gym #bodybuilding

The seated dumbbell shoulder press is one of my favorite exercises for the delts. Here’s how to avoid some common mistakes: 1) it’s not necessary to set your bench completely upright at 90 degrees, instead I recommend setting the bench one notch below the most upright setting — this will make it easier to press in your scapular plane without the dumbbells falling forward 2) instead of pressing all the way straight out in your frontal plane, I recommend pressing slightly in front in your scapular plane. It’s wrong to say that you WILL get hurt pressing in your frontal plane. But anecdotally speaking, pressing in your scapular plane is more forgiving, especially near the bottom of the press #fyp #Fitness #gym #bodybuilding #TikTokTaughtMe

If you want to burn more calories by walking on a treadmill, here are some important cues that seem like a small difference but can make a huge caloric impact throughout the entirety of your session: 1) avoid laying on the treadmill rest. 2) raise the incline 3) stay hydrated to increase session duration. It sucks to be doing tired AND dehydrated #fyp #Fitness #gym #bodybuilding

The reverse pec deck flye is a very popular exercise for training the rear delts.. but it can be done better if you want to maximize hypertrophy. There’s a growing body of evidence suggesting that focusing on the stretched part of an exercise is better for hypertrophy. A really novel way to make the reverse pec deck flye more lengthened focused (stretched focused) is by turning to one side and performing it unilaterally. #fyp #Fitness #gym #bodybuilding

If you’re taking less than a 2 minute rest in between sets, you’re leaving gains on the table. A lot of us have this habit of wanting to jump into a set but without adequate rest, your performance will suffer. #fyp #Fitness #gym #bodybuilding

The dumbbell lateral raise is an exercise everyone’s familiar with that is commonly done wrong. Here’s how to make sure you’re getting the most out of it: 1) raise in your scapular plane instead of straight out to the side 2) avoid leaning back and align the direction of force with your side delts by leaning slightly forward Goodluck! #fyp #Fitness #gym #bodybuilding

If you’re struggling with knowing how to perform a lat pulldown correctly, here’s my advice: 1) Focus on getting your elbows to touch the side of your body and allow yourself to slightly lean when you pull down. 2) take a deep breathe in your diaphragm and either exhale when you pulldown or in breathe in between reps. And like always, slow the eccentric #fyp #Fitness #gym #bodybuilding

Cables are one of the most misunderstood exercises. Here’s how you do a facepull focused on external rotation (which is the only version that makes sense to do imo) 1) Set cables above you 2) take an underhand grip on the rope 3) think about leading with your hands, getting them as far back as the elbows in a “front double bicep” looking pose 4) get some @AYBL gear with C0DE “PATH” since they’re the most underrated clothing brand on the market — quality of Alphalete, price of Gymshark (and in many cases lower). The c0de supports me and gives you a 10% discount Alright, back to fitness advice :) #fyp #Fitness #gym #bodybuilding #beaybl

The easiest way to unrack a barbell on the ground is by the following: 1) use a smaller plate to elevate the inner most plate so that the outer ones can easily slide off 2) once one plate is left, you should be able to hold the bar up and slide the remaining plate off 3) for the other side, literally just pull the bar out rather than taking off the individual plates. Your welcome :) #fyp #Fitness #gym #bodybuilding

Here’s the simple breakdown to do the incline dumbbell curl correctly. 1) set the bench angle around 45-75 degrees — I recommend 60 degrees 2) make sure you’re not flexing your wrist, that means your wrists shouldn’t be curled towards you at the top, instead your wrists should stay neutral or even slightly extended. This is to avoid forearm involvement 3) keep your shoulders pinned back by squeezing your shoulder blades, your upper arm should more or less stay relatively still with your elbows pointing to the ground when bent. Goodluck :) #fyp #Fitness #gym #bodybuilding

Lets say, you’re not feeling it in your biceps on a hammer curl… that’s actually not a bad thing. Let me explain #fyp #Fitness #gym #bodybuilding #TikTokTaughtMe

By now you may have heard about the House passing a bill supporting a TikTok ban in the US. Over the past 4 years, I’ve dedicated my heart and soul to teaching, motivating and inspiring millions of you all — and I’m not going anywhere. In the worst case scenario, follow my other platforms in the link in bio. I promise you all no matter what happens, I will still continue ❤️‍🔥 Keep on grinding! #fyp #Fitness #gym #bodybuilding

If you’re struggling with doing dumbbell bench press, either because of shoulder pain, feeling it more in your front delts or just being weak — I gotchu 1) press with 45-60 degrees of shoulder abduction to minimize potential shoulder pain, get a better rom and reduce risk of shoulder injury 2) control the eccentric to maximize tension during your set, reduce risk of injury and potentially decrease CNS fatigue by failing sooner 3) take a deep breathe through your diaphragm to help with core bracing which should transfer to better force production #fyp #Fitness #gym #bodybuilding

If you’re struggling to do pullups, here are some pointers that’ll help you get stronger and better bias the lats. 1) take a hollow pose by straightening your legs and actively tighten your core — pretend to be a banana basically. This will help your body move as one unit 2) fully extend your arms so you get a full range of motion. While you’ll be weaker than half repping, long term this is more advantageous for growing your lats and you’ll build strength in that lengthened position. 3) keep your head behind the bar (even when you’re fully extend). Your lats lose leverage when your arms are completely overhead (technically this begins around 120 degrees of shoulder flexion)— by keeping your head back and your arms in front, you’re able to maintain tension on the lats and have a “smoother” pullup without the lil head bobbing Goodluck :) #fyp #Fitness #gym #bodybuilding

Pec deck flyes are another one of those often incorrectly performed exercises. The biggest culprit tends to be one of the three: 1) having shoulders come forward instead of retracting scapula 2) keeping arms bent on concentric which limits range of motion 3) keeping arms straight the whole time which can be uncomfortable for elbows and involve more biceps #fyp #Fitness #gym #bodybuilding #TikTokTaughtMe

If you’re trying to grow a booty doing bulgarian split squats, this is how you do it: 1) take a couple steps forward from the bench and prop your back foot on rhe bench in a plantar flexed position 2) lean bit forward and go down for the split squat in that bent over position #fyp #Fitness #gym #bodybuilding

If you want to grow your bicep peak — first understand that there is a genetic component factor to this and likely the best way to do so is by growing your entire bicep as a whole. However, we can extrapolate that because the “bicep peak” is a part of the long head — we can try to bias it to focus on the peak (but NOT isolate — we are biasing the entire long head and even then, the short head will still play a role): 1) get your arm behind your body to allow the long head of biceps to stretch 2) externally rotate your shoulders and curl from that position #fyp #Fitness #gym #bodybuilding #TikTokTaughtMe

The cable overhead tricep extension is a great exercise to train my triceps in a more stretched position. But, using a rope can sometimes feel limiting. Thus, here’s my advice: 1) perform the exercise unilaterally 2) there are many ways to do this, best I’ve found is by pointing your body sideways and taking a small step forward #fyp #Fitness #gym #bodybuilding #TikTokTaughtMe

The smith machine bench press is a great exercise — you just need to make sure you’re setup correctly! Here’s how you setup on a smith machine bench press: 1) center the bench — lower the bar onto the bench so you can better gauge where the center would be 2) adjust the seat backward or forward until bar lands around mid-chest Goodluck! #fyp #Fitness #gym #bodybuilding #TikTokTaughtMe

Doing the leg raise on a captain’s chair is a stable variation of a leg raise. With that said there’s some common errors that most people seem to make: 1) avoid posterior pelvic tilt when you’re up there. Raising from this position will involve more hip flexors rather than abs since it’s hard to actually flex the spine with a leg raise when your hips are back 2) keep your legs together — this helps your lower body move as one unit so you can better focus on spinal flexion (what your abs actually do when contracting). 3) Leg raise is a pretty confusing name for this exercise, it should be called “knee to sternum” or something. Anyways, think about getting your glutes to face forward — this encourages you to flex the spine rather than just raising your legs up Goodluck! #fyp #Fitness #gym #bodybuilding #calisthenics

Some have seen that arnold video with him leaning forward on a seated row and swinging back n forth. Unfortunately, if your goal is to grow your lats as best as you could — that is not the best approach. Here’s. What I’d recommend! #fyp #Fitness #gym #bodybuilding #TikTokTaughtMe

I know some of you out there aren’t convinced or intimidated about lifting weights and prefer to stick to cardio. But I will tell you that it is so worth the time and effort you need to put in to learning and growing. You’re not gonna get bulky from weight training. Countless of people who go through weight loss journey have the regret that they “should’ve focused on building muscle too” Muscle mass is one of the biggest signs of longevity as you age. For these reasons alone, you owe it to yourself to lift. #fyp #Fitness #gym #bodybuilding

If you’re trying to grow that upper chest with a low to high cable flye, here’s some pointers: 1) take a staggered stance for more stability 2) instead of staying supinated and keeping arms straight, I prefer doing a hybrid chest flye / press by bending my elbows and keeping a more neutral to pronated wrist position 3) go from neutral to pronation for a better range of motion #fyp #Fitness #gym #bodybuilding #TikTokTaughtMe

Here’s how you can make the cable bicep curl even better for the biceps… simply by turning around. #fyp #Fitness #gym #bodybuilding #TikTokTaughtMe

Someone asks you to spot them on bench press, here’s how to make sure you’re spotting them properly: 1) ideally you want to communicate to them beforehand to let you know when they need help 2) worse case if nothing was communicated, the universal rule is to wait until the bar begins to descend back down despite them trying to push it up 3) don’t yang the bar up, use just enough strength to give them the lil nudge they need (unless communicated otherwise) Happy spotting :) #fyp #Fitness #gym #bodybuilding #TikTokTaughtMe

If you’re just bouncing away when you’re doing calf raises, you’re likely leaving gains on the table. 1) You want to make sure you’re getting a good stretch on the calves 2) followed by a strong contraction, trying to get as high on your toes as possible. 3) followed by a slow eccentric back down. #fyp #Fitness #gym #bodybuilding

Cable lateral raises are great for growing your side delt but tend to be butchered in many ways… A couple things to remember: 1) lead with your elbows, easy way to fix this is don’t let your hands be higher than your elbows 2) shrugging and using momentum, lean forward slightly and think about pointing outwards rather than upwards #fyp #Fitness #gym #bodybuilding #TikTokTaughtMe

Cable flyes can feel like an awkward movement to do, especially if not setup properly, so here’s my advice 1) instead of setting cables at chest height, set them up high and bend over — the exercise will feel more stable this way 2) instead of trying to use tour chest and muscle the cables into position, use your lats and momentum to bring the cables down. 3) instead of keeping your arms bent, straighten them on the concentric to get a better rom on the exercise and always control the eccentric! #fyp #Fitness #gym #bodybuilding

The single arm dumbbell row is an extremely popular exercise, here’s how to make sure you’re getting the most from your lats when doing this movement: 1) I like to use a fist to keep my wrist neutral in my supporting hand — avoids potential wrist discomfort as weight gets heavier 2) think about getting your elbows behind your body while bending your arm at maximum to around 80 degrees (a right angle basically). This helps you pull with your lats as opposed to your biceps and forearms Goodluck and happy gains 😏 #fyp #Fitness #gym #bodybuilding

The incline dumbbell bench press is my favorite chest exercise. Here’s how to do the movement correctly to optimize for upper chest growth and minimize risk of injury: 1) engage the lats to create a natural arch before you press 2) 45-60 degrees of shoulder abduction It’s that simple. Goodluck! #fyp #Fitness #gym #bodybuilding #TikTokTaughtMe

If you’re avoiding the bottom of the preacher curl, you’re not only limiting your gains… but, you’re likely also creating a weakness in that bottom range of motion — which ironically could increase the risk of injury on a preacher curl over the long term. My recommendation, control the eccentric and try to fully straighten the elbow with a lighter load so you get used to it. Goodluck! #fyp #Fitness #gym #bodybuilding

Here’s some progressions that’ll help you get your first pullup! 1) dead hangs for your grip 2) inverted rows 3) eccentric pullups #fyp #Fitness #gym #bodybuilding #TikTokTaughtMe

So you’re trying to grow your quads, a V-Squat can be a good choice if modified correctly: 1) Do a Reverse V-Squat since the regular setup will emphasize more hip flexion (sending your butt back) as opposed to knee flexion (bending your knees) 2) focus on staying upright as opposed to bent over to maximize knee vend — just because you’re reversed and it looks cool doesn’t mean you’re best biasing the quads. 3) try to hit at least parallel but deeper can be even better since you’ll be stretching the quads as best as you can #fyp #Fitness #gym #bodybuilding

The seated cable row is an often incorrectly performed exercise, so here’s the breakdown to make it as lat focused as possible. #fyp #Fitness #gym #bodybuilding #TikTokTaughtMe

The seat height is extremely important for hammer strength incline press. Here’s how to set it up and optimize the movement for your upper chest #fyp #Fitness #gym #bodybuilding #TikTokTaughtMe

The overhead cable tricep extension done with a rope can be a good exercise for developing the triceps in a more stretched position.. but if you’re working on one dual cable pulley system, perhaps consider doing a katana extension instead #fyp #Fitness #gym #bodybuilding #TikTokTaughtMe

So many people get the barbell bicep curl wrong. Here’s how to make sure you’re doing things correctly: 1) to avoid momentum, squeeze your glutes to help avoid thrusting into the curl 2) straighten your wrists to avoid bringing your forearms into the movement more than they need to be 3) take a deep breathe and brace your core followed by a controlled eccentric #fyp #Fitness #gym #bodybuilding

Triceps not growing despite you doing pushdowns? It could be your form. Here’s the most important pointers to keep in mind: 1) keep your shoulders tucked to your sides to avoid bring your lats into the movement. 2) brace your core and focus on purely extending the elbow and then slowly letting your elbows return to the starting bent position #fyp #Fitness #gym #bodybuilding

Hip adductors are a pretty straight forward exercise. 1) With that said, you want to challenge yourself to get a good stretch on the adductors by setting the machine as wide as you comfortably can go. 2) all the rules still apply as with most other exercises, you want to be explosive with the concentric and control the eccentric back wide slowly #fyp #Fitness #gym #bodybuilding

The best way to do rear delt flyes imho is doing them chest supported. Especially if you’re doing them bent over sitting on a bench— might as well prop the incline up and do a more stable variation #fyp #Fitness #gym #bodybuilding

Pec deck flyes are one of the most commonly butchered exercises, here’s how to avoid that: 1) focus on getting a deep stretch on the chest by puffing the chest out 2) straighten on the concentric to increase rom in the shortened position 3) take a deep breathe between every rep to brace and mentally prepare yourself for every single rep #fyp #Fitness #gym #bodybuilding

Ramadan and weight training can be difficult, here’s my advice based off of a few different problems you can be facing. Ramadan Mubarak 🙏 #fyp #Fitness #gym #bodybuilding #TikTokTaughtMe

The leg press can be a more convenient and stable alternative to a barbell squat. Here’s how to make sure you’re getting the most out of the movement for your quads: 1) place your feet near the bottom of the leg press to maximize knee flexion 2) get as deep as possible without your lower back rounding at the bottom 3) control the eccentric on the way back down #fyp #Fitness #gym #bodybuilding #TikTokTaughtMe

If you want to improve on your hip and thoracic mobility in an efficient way, try what’s known as the world’s greatest stretch #fyp #Fitness #gym #bodybuilding #TikTokTaughtMe

Last time, we talked about avoiding shoulder pain on a bench press… but what I about wrist and back pain? Here’s my input: 1) bench press with a neutral wrist (best way is to straighten wrist even before unrack) 2) keep your butt on the bench. This is something you’ll just have to be mindful of. Keeping core stability and driving your feet forward rather than straight into the ground can help #fyp #Fitness #gym #bodybuilding #TikTokTaughtMe

If you’re trying to focus on the lower chest, the high to low cable flye is a great option. But, like all cable flyes, it can be a bit unstable, here’s my advice to make the exercise more stable and thus, optimize the movement for hypertrophy: 1) take a staggered stance if you’re standing 2) consider doing the flye in your knees, like actually. 3) consider getting some @AYBL gear so you’re comfortable and look good 😏 — C0DE “PATH” for 10% off Goodluck! #fyp #Fitness #gym #bodybuilding #beaybl

I feel like most people hate front squats because of how hard it is to stay in that rack position. Here’s my biggest advice: 1) use two fingers instead of all 5 when you rack 2) focus on keeping the upper arm parallel to the ground or elbows pointed forward #fyp #Fitness #gym #bodybuilding

Lets say you just finished bench pressing — you know what you should be doing. Unrack the weights (all of them) because you never know who’s gonna be using it next! Also, if you’ve been thinking about getting new gym clothes, check out @AYBL — they’re having a MASSIVE sale rn. Women’s items up to 60% off and men’s 20% off. C0DE “PATH” also gives an extra 10% and is a great way to support my page while saving some money :) Keep on grinding! #fyp #Fitness #gym #bodybuilding #beaybl

When you think of the defacto leg exercise you probably think of a barbell squat. Considered one of the most intimidating exercises (by me and many others) here’s how to make sure you can absolutely crush your squats (instead of the other way around): 1) depth. Aim to get to “parallel” — which is considered the point at which the top of your quads (when viewed from the side) is parallel to the ground. In the video, I go below parallel and even deeper. 2) avoid extending your knees before your hips. Ideally, your knees and and hips should be extending simultaneously as you come up. This can be easier said than done, so make sure you take a deep breathe, brace your core and really think about thrusting your hips and follow through. #fyp #Fitness #gym #bodybuilding