stephyn 🏳️‍⚧️

777 followers

Follow

Follow

Follow

1 saved

6

11

Day 10 - Building Muscle after Top Surgery

privileged to hate leg day 🤙🏼

my name’s steph. i started an account on tiktok about my top surgery recovery and am now focused on building my muscle back. i’ll post fitness and all things trans, so hope ya’all follow along 🫶🏼 #transgender #topsurgery #liftingadvice #musclegrowth #winterarc

2024/12/15 Edited to

After top surgery, many individuals seek ways to regain strength and build muscle effectively. Day 10 can be a significant milestone, highlighting the importance of gradual progress. It’s crucial to listen to your body and avoid overexertion, especially during leg day workouts. Incorporating exercises like squats and lunges, adjusted for your comfort, can promote muscle growth while respecting your body’s condition. Additionally, nutrition plays a vital role in muscle recovery; a protein-rich diet can aid significantly in your journey to regain strength. For those navigating similar experiences, connecting with communities on platforms like TikTok can provide support and motivation. Engaging with other users who share their personal recovery stories can enhance your understanding and create a sense of belonging. Supporting one another is essential in the transition process, making fitness a shared journey. Don’t hesitate to seek professional advice to tailor your workout routine post-surgery, ensuring both safety and effectiveness as you work towards your muscle-building goals!

11 comments

4 weeks post op myself and really ready to get back into the gym.

Related posts

A woman in athletic wear stands in a locker room, surrounded by various foods and supplements like steak, salmon, eggs, tofu, protein chips, Greek yogurt, and tart cherry juice, illustrating foods for muscle growth and glute development.

Text highlights protein as the building block for glute gains, listing lean meats, fish, plant-based proteins, and protein powders. Images show steak, a fried egg, tofu cubes, and salmon with lemon slices.

Text emphasizes carbohydrates as fuel for workouts, recommending complex carbs like sweet potatoes, oats, brown rice, and fruits. Partial images include white rice, a loaf of bread, and a bag of protein chips.

Foods for Muscle Growth: Get That Big, Plump Booty

If you’re serious about growing your glutes, you already know that your workouts need to be on point. But did you know that what you eat is just as important as those heavy hip thrusts? Building a bigger, rounder booty isn’t only about spending hours in the gym doing squats and lunges – it’s ab

4193 likes

A person's leg on a leg press machine in a gym, with anatomical diagrams highlighting the glutes and abs, illustrating the concept of 'What Building Muscle Should Feel Like'.

Text outlining positive sensations of muscle building: targeted fatigue, slight soreness, controlled pump, and gradual progression. Diagrams show muscle contraction and elongation during a bicep curl.

Text describing sensations to avoid during muscle building: sharp pain, joint pain, exhaustion, and loss of range of motion. Diagrams illustrate the process of muscle growth from damage to repair.

🔥GOOD Muscle Burn🔥VS BAD Muscle Burn👎🚫

Building muscle is an essential part of fitness, but knowing how it should feel—and what to avoid—can make all the difference between effective growth and potential injury. Whether you're new to weightlifting or experienced, it's important to recognize the signs of proper muscle engagement

1456 likes

A woman in grey leggings stands sideways, highlighting her glutes with red arrows. The text overlay reads 'GROW YOUR BOOTY NOT YOUR WAIST OR LEGS', promoting glute growth without bulking other areas.

Illustrations detail 'MY WORKOUT #1' for glute development, including Barbell Hip Thrust, Resistant Band Side Steps, Dumbbell Lunges, Step Ups, Leg Press, and Cable Hip Abductions with sets and reps.

Illustrations detail 'MY WORKOUT #2' for glute development, featuring RDLs, Reverse Lunges, Split Squats, Glute Extensions, Sumo Dumbbell Squats, and Cable Hip Abduction with sets and reps.

keep ur Legs & Stomach SLIM while Building a BIG 🍑

Growing your glutes while keeping your waist slim and avoiding bulky legs is achievable with the right strategy. Here’s my guide for achieving big glutes without the bulk, with detailed explanations, examples, and tips on how to make sure you're hitting the right muscles during your workout

27K likes

Foods YOU NEED for Building Muscle & Losing Fat 🌟

The top foods YOU NEED for building muscle and losing fat 🌟 Honorable mentions.. eggs, greek yogurt and fibrous veggies! Do you incorporate these into your diet? 🛒 #fitnesstips #nutritiontips #healthylifestyle #healthyhabits #eatinghealthy

16K likes

Best Split for Muscle Growth & Fat Loss 🍑✨💦

The 2-2-2 method is the secret to consistent muscle building and fat loss while also prioritizing daily movement, plus it’s fun! 🍑✨👼🏼💦 One thing I stress with all my clients is that making the effort to move your body each day makes all the difference in the world when it comes to achieving your

2048 likes

A woman in a bikini stands on a beach with grocery bags containing healthier food swaps like cauliflower crust pizza, protein bread, and protein drinks, illustrating a guide to lose weight and build muscle.

Grocery List Swaps 🛒 for Weight Loss + Muscle gain

If you’re serious about losing weight, building muscle, and just becoming healthier overall, you’ve got to start with nutrition. It’s literally the foundation of everything. You can be killing it in the gym every day, but if you’re not putting the right fuel in your body, you’re not going to see th

3378 likes

A person's legs are shown on a leg press machine in a gym, with text overlays about healthy weight gain, quick tips for women, and building muscle.

Various healthy, calorie-dense foods like a protein bar, water drops, lemon, protein chips, and rice are displayed, illustrating the focus on healthy weight gain and consulting a professional.

An assortment of nutrient-rich snacks, including peanut butter crunch, chickpea puffs, protein pastry, protein chips, a vanilla protein shake, and a banana, emphasizes frequent snacking.

Easy, Healthy Weight Gain for Building Muscle💪👟🍋

If you’re looking to put on weight, whether it’s to reach a healthier BMI, build muscle, or simply feel stronger, there are so many ways to do it that don’t involve chowing down on junk food or empty calories. Think of it as fueling up on high-quality energy and nutrients that will make you feel am

1216 likes

A close-up of a person's legs in athletic wear, with the text "THICK THIGHS Go to Quad & Glute Exercises" prominently displayed. Emojis of an ambulance, fire, and a red heart are also visible, along with a yellow pulley system.

Details for 'Workout 1' including warm-up, main workout exercises (squats, lunges, leg press, Romanian deadlifts, glute bridges, leg extensions) with sets and reps, and cool-down. Illustrations show Romanian deadlifts and glute bridges.

Details for 'Workout 2' including warm-up, main workout exercises (barbell squats, Bulgarian split squats, deadlifts, hip thrusts, step-ups, cable kickbacks) with sets and reps, and cool-down. Illustrations show dumbbell deadlifts, cable kickbacks, and Bulgarian split squats.

Top 10 Exercises for Big Glutes🍑 and Quads🥵

Which ✨muscles✨ are primarily targeted during each exercise❓ ✨Workout 1✨ ❓Squats: Primarily target the quadriceps, hamstrings, glutes, and lower back muscles. ❓Lunges: Engage the quadriceps, hamstrings, glutes, and calves. ❓Leg press: Target the quadriceps, hamstrings, and glutes. ❓Romania

781 likes

30 Day EASY Glute Building & products 🍑

#bodytransformation #summerbod #glutes #musclebuildingtips #productrecommendations South Carolina

25 likes

A person is exercising on a leg press machine, with various food icons like meat, avocado, peanuts, and shrimp surrounding the text "FOOD FOR MUSCLE GROWTH" overlaid on the image.

A white page titled "Red Meat" lists top sources like beef, lamb, and bison with their protein content per 3 oz serving, along with benefits such as high iron and creatine.

A white page titled "Poultry" lists top sources like chicken breast, turkey breast, and duck with their protein content per 3 oz serving, highlighting benefits like low saturated fats.

Foods for Muscle Growth, Repair, & Recovery🥩🥑🥜🧀🍤

Building muscle isn’t just about lifting heavy weights or following an intense workout routine. Your nutrition plays a critical role in muscle growth, repair, and recovery. Specific foods provide the essential nutrients your body needs to repair microscopic tears in muscle fibers, replenish energy

945 likes

Day 11 - Building Muscle after Top Surgery 🏳️‍⚧️

i’m doing a six day #workoutsplit , and this is my chest and back day. trying to #buildmuscle after #topsurgery is hard and takes patience, but i just need to #trusttheprocess . we’ve got this. #transgender

11 likes

A person in athletic wear performs a leg press, with text overlaying the image stating "Glute Gains 101 Beginner's Guide: Fitness, Routine, Nutrition."

A person in athletic wear stands sideways, showcasing glutes. Text overlays detail the glute growth timeline, workout duration, and list effective glute exercises like hip thrusts and squats.

A person in athletic wear performs a leg press. Text overlays provide information on protein intake, rules for glute growth (horizontal, vertical, lateral exercises), and recommended rest periods.

Beginner’s Guide to Building Glutes & Lean Muscle🍑

Gains 101, Beginner’s Guide to Health & Fitness Fitness: Glute Exercises: 🍑Barbell Hip Thrusts: This exercise involves placing a barbell across your hips while seated on the ground and thrusting upward, activating the glutes and hamstrings. 🍑Back Squat: A classic compound movement w

468 likes

Toned Upper Body Workouts 🔄 Building Muscle Tips✨✨

So, you’ve got upper body goals. And now you’re wondering: Do I want my arms to look tight and toned? Or do I want to build them up and see real muscle definition pop out of my sleeves? Either way, you’re in the right place. This post is going to get super real, super detailed, and super support

346 likes

A woman in athletic wear stands next to a pumpkin, with text overlay 'Grow a BIG Juicy Pumpkin This Fall 2024'. Green vines decorate the image, symbolizing growth and the autumn season.

A list of key exercises for glute growth, including Hip Thrusts, Romanian Deadlifts, Deadlifts, Squats, and Cable Kickbacks, with recommended sets and reps for each.

A continuation of key glute growth exercises, featuring Lunges, Step-Ups, Smith Machine Squats, Leg Press, Glute Bridge Machine, and Hip Abduction Machine, with recommended sets and reps.

Easy Guide to Building Bigger Glutes All Fall Long

As summer approaches, many of us start dreaming of feeling confident in our warm-weather outfits, showcasing our hard-earned gains. If you’re looking to grow your glutes and want to ensure they are looking big and toned by the time the weather warms up, this guide will take you through the steps yo

373 likes

Meal prep idea for fat loss and building muscle

Banana Protein Pancake KodiakCakes buttermilk power cakes Turkey Bacon Scambled eggs (I used 5 eggs and half cup of egg whites) #fatlossmeals #mealprepping #breakfastideas #breakfastrecipe #mealprepideas

117 likes

The image features the title 'HOW TO BUILD YOUR MIND MUSCLE CONNECTION' with a pink brain and a highlighted glute muscle, emphasizing the link between mind and body in fitness.

This image explains the mind-muscle connection for bicep growth, illustrating concentric, eccentric, and isometric contractions with bicep curl examples to achieve increased strength and faster muscle growth.

The image describes 'Mindset Shift' and 'Visualization Techniques' as crucial methods to improve mind-muscle connection, focusing on engaging targeted muscles and mentally picturing muscle work.

Big Gains & Glutes = Strong🧠Mind-Muscle💪Connection

Let's talk about the all-important 🧠 mind-muscle💪connection. It's not just about going through the motions; it's about really tuning in to the muscles you're working. So, when you're hitting those squats or curls, focus your mind on the muscle you're targeting. Feel the

1080 likes

A person in black activewear drinks from a bottle, with text overlay "MUSCLE GROWTH SUPPLEMENTS & VITAMINS" and peach emojis. The image introduces a guide on supplements and vitamins for muscle growth.

Text on a black background details "1. Whey Protein - The Muscle Builder Classic," explaining what it does, why it works, and best practices for taking it, including dosage and alternatives.

Text on a black background details "2. Creatine Monohydrate - The Strength Staple," explaining its function, how it works to boost energy and strength, and recommended daily dosage.

Muscle Supplement Guide: Timing, Dosage, Benefits💊

Whether you’re lifting to grow, tone, or preserve your hard-earned gains, the real secret is cellular nutrition. Without the right vitamins and supplements in your system, your workouts can only take you so far. Think of these nutrients as your muscle-building support squad—they enhance performance

1215 likes

A graphic titled 'HOW TO BUILD MUSCLE & LOSE FAT AT THE SAME TIME (SCIENCE-BACKED)' introduces body recomposition. It explains that it's possible to build muscle and lose fat simultaneously with the right strategy, encouraging users to swipe for more details.

Titled 'Focus on These 4 Pillars,' this slide outlines the scientific foundations of body recomposition: resistance training, high-protein intake, a slight calorie deficit or maintenance, and good sleep and recovery, emphasizing their importance.

This slide, 'Training Tips,' advises lifting 3-5 times weekly, prioritizing compound lifts like squats and hip thrusts, and using progressive overload. It also suggests adding glute- and core-specific accessories for body shaping.

Build Muscle & Lose Fat at the Same Time 🌿🤍✨🫶🍋

Yes, you can build muscle and lose fat at the same time 🔥 This is called body recomposition — and it’s totally doable (and backed by science). If you’re eating enough protein, lifting consistently, and recovering well, you can get leaner, stronger, and build the body you want — without crash di

28 likes

A person in athletic wear, showing their midsection and glutes, with the text overlay "Why you're not seeing results" to introduce common reasons for lack of muscle growth.

A black background slide listing reasons for not seeing muscle growth: Inconsistent Training, Poor Nutrition, Insufficient Rest and Recovery, and Lack of Progressive Overload, accompanied by a peach and bicep emoji.

A black background slide detailing more reasons for not seeing muscle growth: Inadequate Hydration, Compound Workouts, and Proper Form, illustrated with water droplets and heart hands emojis.

9 reasons you’re not seeing muscle growth🍑

❗️Lack of Progressive Overload: Muscles need progressively challenging stimuli to grow. Regularly increase weights or intensity to stimulate continued muscle adaptation. ❗️Inconsistent Training: Irregular workout routines can hinder muscle growth. Consistency is key; ensure a well-structured an

865 likes

The image features a hand resting on a blue and black foam roller, with text overlayed that reads "GOOD SORE vs BAD SORE AND HOW TO RECOVER IF YOU GO TOO HARD." A smartwatch is visible on the wrist.

The image shows a person's feet in slides on a leg press machine, with text defining muscle soreness and listing characteristics of "BAD SORE," such as persisting after 72 hours or affecting daily activity.

The image displays a hand on a foam roller, similar to the first image, with text outlining "WAYS TO SPEED RECOVERY" including stretching, foam rolling, resting for 48 hours, and low-impact movement.

Ways to Get Rid of Muscle Soreness Post Workout

Mild muscle soreness often occurs after weightlifting or other exercise as our muscles break down, become inflamed, and slowly heal. However, if this pain last for more than 72 hours, prevents you from sticking to your lifting program, effects your daily life, or decreases your non-exercise movemen

263 likes

Med surgery study guide

#medsurg #nursingstudent #nursingschool #medschool #nursing

63 likes

3 Muscle-Building Essentials You Need to Follow

These are 3 things you CANNOT skip if you’re serious about gaining muscle HIGH PROTEIN CALORIC SURPLUS – To grow muscle, you need to be in a caloric surplus, meaning you need to EAT MORE. However not just any calories, be intentional with what you are eating. Focus on high-protein meals (0.8–1g

61 likes

The image shows feet on a leg press machine with text 'Good Burn vs Bad Burn', illustrating the difference between beneficial muscle fatigue and pain indicating injury during exercise, as discussed in the article.

A chart titled 'Stretching Exercises' displays diagrams for stretching shoulders, lower back, hamstrings, quads, inner thighs, and hips, with multiple poses for each area to prevent injury and aid recovery.

This image presents a comprehensive stretching guide, categorizing exercises by body part: neck, shoulders/arms, chest, back, hips, torso, abs, quadriceps, hamstrings, and lower legs, promoting full-body flexibility.

What Building Muscle SHOULD Feel Like

Recognizing Warning Signs of Improper Form, Preventing Gym Related Injuries and‼️What Building Muscle SHOULD Feel Like‼️ 👇🏼👇🏼👇🏼👇🏼👇🏼👇🏼👇🏼👇🏼👇🏼👇🏼👇🏼👇🏼👇🏼👇🏼👇🏼👇🏼👇🏼👇🏼 ❤️‍🔥”The Burn”❤️‍🔥 Feeling 🔥the burn🔥 during exercise involves a gradual increase in muscle warmth and a sense of fatigue, indicatin

5795 likes

A rider on a chestnut horse barrel racing in a dirt arena, kicking up dust as it turns around a branded barrel. The image highlights muscle building in horses, showing an active training scenario. Trees and a barn are in the background.

✨•muscle building in horses•✨

These are some ways to build muscle in your equine parters ! ⸻ ⚡️Building Muscle in Horses – The Essentials⚡️ 1. Feed for Growth • High-quality protein (lysine is key) • Enough calories for energy • Support with vitamin E, selenium, calcium 2. Train with Purpose • Hill work, pole

331 likes

muscle building, fat burning meals

If your focus is to lose fat while still building or maintaining muscle — these are really great, low carb and high protein meals to do just that! My favorite part is that they’re not boring! I can’t stand eating plain or bland meals all the time, and I don’t have to! Because I find creative wa

372 likes

How to pass med surgery Endocrine

#endocrine #medstudent #nursing #medicine #exam

45 likes

Top Round 🍑 & Toned Body Workouts✨ Dumbbells Only✨

If you're looking to grow your glutes but can’t make it to a gym, I’ve got great news—you can build your dream body literally anywhere! Whether you're in your living room, at your apartment gym, in a dorm room, or even at your local university gym, all you need is a set of dumbbells and res

354 likes

A woman in a black crop top, blue shorts, and a black cap takes a mirror selfie in a gym. Text overlay states, "IF I COULD ONLY PICK 10 EXERCISES TO DO FOR THE REST OF MY LIFE it would be these," introducing her top muscle-building exercises.

A collage shows a woman performing four exercises in a gym: hip thrusts with a barbell, Romanian deadlifts (RDLs) with a barbell, hack squats on a machine, and leg presses on a machine. These are presented as essential muscle-building movements.

A collage displays a woman performing four exercises in a gym: lateral raises with a barbell, push-ups on a mat, pull-ups, and shoulder presses on a machine. These are part of her recommended top 10 muscle-building exercises.

TOP 10 MUSCLE BUILDING EXERCISES OF ALL TIME

I always say stick to the basics 👏🏼 The simple, traditional exercise movements will reap the most progress! These are the top 10 movements I would include in my program/routine, if I could only choose 10 lol these exercises combined target every muscle group! The key is to progress :

38 likes

Pt.2 glute building series

Here is part 2 of the glute building series on how I built my glutes after going through every single glute phase! I hope these glute tips help! Leave questions below! #glutesworkout #glutes #glutegrowingtips #legday #progress

619 likes

Strength training isn’t just for building muscle

—it’s key to losing fat. You don’t need to do hours of cardio to burn fat—strength training is one of the most effective ways to build lean muscle, rev up your metabolism, and burn fat efficiently. Here’s why it works: 1️⃣ Boosts Your Metabolism: Muscle burns more calories, even when you’re rest

69 likes

✨Muscle building ✨

We do : • roll backs for 10 minutes after warming up and before cooling out • lunging both ways •45 minutes 3x a week •walk /trot/ canter And then through the week when I don’t ride I free lunge all my boys with my 4 wheeler and lunge line for 15 minutes and he loves running so that also h

547 likes

A woman in pink leggings and a sports bra takes a mirror selfie in a gym, with text overlays about protein timing for results, including pre-workout, post-workout, and before bed. A peach emoji is also present.

A woman in a black crop top and pants takes a mirror selfie in a gym. Text overlays provide protein intake guidelines for the general population and explain pre-workout protein consumption.

A woman in a black sports bra and shorts takes a mirror selfie in a bathroom. Text overlays explain post-workout protein benefits and recommended protein intake for athletes or active individuals.

🕐Protein timing is crucial for muscle growth 🍑💪

Protein timing is crucial for muscle mass development. To optimize protein intake, here’s a few tips I follow: 💪Pre-Workout: Consuming protein before exercise provides amino acids for energy and helps prevent muscle breakdown during the workout. Aim for a balanced snack containing protein and ca

1504 likes

Beginners guide to BUILDING GLUTES🍑📝

Hey ladies! If you’re looking to build bigger, stronger glutes, you’ve come to the right place. Whether you're just starting or have been at it for a while, I created a breakdown of the essentials you need to know for building those glutes in the gym! 1. Progressive Overload: The Key to Gr

92 likes

A person in athletic wear takes a mirror selfie in a gym, with the text overlay "MEALS FOR MUSCLE GROWTH" highlighting the article's theme. Gym equipment like squat racks and cardio machines are visible in the background.

A plate features a balanced meal for muscle growth, including sliced chicken breast, roasted sweet potato wedges, and a colorful mix of sautéed zucchini and bell peppers, emphasizing protein and complex carbohydrates.

A meal for muscle growth consisting of a whole wheat tortilla wrap filled with scrambled eggs, spinach, and shredded cheese, alongside a bowl of oatmeal topped with fresh sliced strawberries.

meals for muscle growth ✨

pre and post workout nutrition are essential for maximizing muscle growth. try to aim about 20-25g of protein post and 20 after. Protein will help with recovery after you workout. when it comes to carbs aim for about 30-40 pre workout and 40-50 post workout. Carbs are fuel you before your workout a

614 likes

FOOD SWAPS for LEAN MUSCLE💪🏼

When it comes to staying on track, I’m all about making swaps that feel like “real food”—not like I’m giving up the good stuff. 🍕🍦🍟 These are my go-to alternatives that don’t just satisfy cravings—they fuel my goals. Whether you’re building lean muscle or just trying to make healthier choices,

253 likes

4 Exercises you NEED for Building Your Best Glutes

If you're looking to build strong, shapely glutes, focusing on the right exercises and perfecting your form is key. In this post, Ill go over the four essential exercises for building glutes, complete with examples, tips, and tricks. I also cover the optimal order for your workout and p

171 likes

A white background with the title "GLUTE MAXIMUS" in red. It lists five exercises, including Barbell Hip Thrusts and Romanian Deadlifts, explaining their role in targeting the largest part of the glutes for shape and size.

A white background with the title "GLUTE MEDIUS" in red. It lists five exercises, such as Dumbbell Curtsy Lunges and Cable Lateral Leg Lifts, focusing on strengthening the side glutes for a round, lifted appearance.

The Big 3 for Building a Big Bubble Butt🍑+workouts

If you're on a mission to build a strong, round, and shapely booty, you're in the right place! Whether you're looking to grow your glutes for strength, aesthetics, or both, this guide has everything you need. I’ll dive into the best exercises for targeting each part of the glutes, a gro

135 likes

Fat Loss & Muscle Gain Tips✨

Wouldn't sleep on these 5 things💪🏼🙌🏼📝 #fitnessmotivation #onlinefitnesscoach #fitnessadvice #gymlifestyle

395 likes

Building a Big Booty with a Busy Schedule🍑⏳🔥🍑

Building a bigger, stronger booty while navigating the hectic life of a college student might seem overwhelming, but with the right approach, it's totally achievable. You don’t need endless hours in the gym or a huge budget—just smart planning and a bit of creativity. This guide dives deep into

91 likes

A graphic featuring the number '10' in a circle, with the text 'FOODS YOU NEED TO BUILD Lean Muscle Naturally'. Below the text is a close-up of cooked salmon fillets garnished with sesame seeds and green onions, served with a dark sauce on a white plate, with chopsticks in the background.

10 Science-Backed Foods for Muscle Building

Fuel your muscles the right way! These foods are packed with nutrients proven to help you build muscle naturally: 1. Eggs– High-quality protein and amino acids, especially leucine, which boosts muscle repair and growth. 2. Chicken Breast – Lean protein with low fat, ideal for muscle recovery an

4 likes

A woman in light yellow athletic wear poses in front of a colorful graffiti wall. Text overlay reads 'GROCERY LIST for gaining muscle & burning fat' and 'lemon8 @healthlifemorgan'.

A grocery list on a pink background titled 'PROTEINS', listing items like chicken breast, lean ground beef, steak, salmon, and eggs. 'lemon8 @healthlifemorgan' is at the bottom.

A grocery list on a pink background titled 'CARBS', listing items like jasmine rice, potatoes, oats, sourdough bread, quinoa, and fruits. 'lemon8 @healthlifemorgan' is at the bottom.

GROCERY LIST✨building muscle & burning fat

save for your next grocery run!!🥑🍳🍓🍤🥦🍠 #gettingstronger #grocerylist #highprotein #weightlosstips #foodideas #musclegrowth #groceryhaul

262 likes

A woman in athletic wear stands in a gym, with the title "Progressive Overload For Muscle Mass" and a checklist including "Increase Weight," "Increase Reps," "Add Sets," and "Protein Consistency."

Illustrates increasing weight for progressive overload with an example of lifting from 185 to 195 pounds over three workouts, emphasizing strength development. Includes diagrams of seated cable rows and straight arm pulldowns.

Shows how to increase reps for progressive overload, with an example of progressing from 10 to 12 reps at a consistent 50 pounds to enhance muscular endurance and growth. Includes diagrams of cobra stretch and knee-to-chest stretch.

🍑✨How to Build Muscle✨💪

Progressive overloading is a fundamental principle in muscle building. ❗️Increase Weight❗️ example: Workout 1: 185 x 10 reps Workout 2: 190 x 10 reps Workout 3: 195 x 10 reps Gradually adding resistance, such as progressing from lifting 185 to 195 pounds over three sets of 10 reps,

223 likes

Back sculpting & muscle building exercises 💪🏼

- pull ups w/ or w/o band - SSD bent over rows - cable straight bar pull downs - cable straight bar underhand rows - cable rope pull downs - standing & seated face pulls w/ slow release - cable SA lat pulls - SA bent over rows - lat pull down - bent over flyes w/ thumbs out - rowe

40 likes

Building my body 1 muscle at a time

#upperbodyworkout #hourglassworkout #backworkout #armworkout #fitnesstips

128 likes

A woman in black athletic wear takes a mirror selfie in a gym, with text overlay "Cardio to keep & GAIN muscle Top 3! SWIPE" and social media handles.

Gym equipment on a green turf floor, including a red sled with weight plates, a kettlebell, and battle ropes, with text overlay "High rep circuit style".

A woman from behind, wearing black athletic wear, is shown on a Stairmaster machine in a gym, with text overlay "Stairmaster".

Cardio to GAIN muscle

Cardio has many great benefits to your heart and overall health. Recently in the gym community cardio has had a bad reputation of leading to muscle loss, but is that true of all forms of cardio? Did you know that if done correctly cardio can be ANABOLIC or muscle building instead of CATABOLIC or mu

45 likes

5 NUTRITION HACKS TO BUILD MUSCLE AND SHRED FAT 🔥

📌 READ ME!! Your nutrition is the main driver of your progress. Without proper nutrition you won’t build muscle or lose weight. So here are 5 nutrition hacks to help you tone up and shred fat: 1️⃣: Start your morning with a high protein breakfast. This is going to give you a head start

23 likes

Full Pull Day + High Protein Meals 💪🍽️ | Fat Loss & Muscle Building Routine

Today’s goal: train hard, fuel smart, stay consistent. 💜 Today’s routine: 🏋️‍♀️ Pull Day (Back • Biceps • Rear Delts) 🚶‍♀️ 20-minute incline treadmill 🧖‍♀️ 10-minute sauna 🍽️ Meals: ☕ Milk tea 🥚 3 egg whites 🥣 Low-fat Greek yogurt with raspberries & blueberries 🥗 Paneer salad with

6 likes

Power-building leg workout

What is power-building? Power-building refers to a style of training that combines powerlifting and bodybuilding. Powerlifting focuses on getting stronger in 3 main movements: deadlifts, squats, & bench press. Bodybuilding focuses on gaining muscle in an aesthetic way. By combining the

37 likes

The image features two tall women in jeans, with the text overlay "TALL GIRLS MATTER WORKOUT TIPS FOR DIFFERENT BODY TYPES." It highlights the article's focus on muscle gain tips for tall women, including nutrition and exercise modifications.

An infographic titled "Exercises for Myofascial Release" illustrates various foam roller techniques for different body parts, including neck, quadriceps, upper back, lower back, pelvis, hamstrings, IT band, inner thigh, shoulders, glutes, and calves, with key points on proper breathing and technique.

This image lists detailed instructions for back exercises: Pull-Ups or Assisted Pull-Ups, Bent Over Rows, Lat Pulldowns, and Single-Arm Dumbbell Rows, providing guidance on proper form for each.

Muscle Gain Workout Tips For ✨Tall Girlies✨

✨Eat! Eat! Eat!✨ Tall women, like anyone else aiming to build muscle, should consume an adequate amount of protein. Generally, you want to aim for around 0.8-1 gram of protein per pound of body weight per day to support muscle growth and repair. But besides protein, you need ✨calories✨ to suppor

198 likes

See more