builtbylomastro

[builtbylomastro]

Build cannonball biceps💪🏿⚒️🪨💥 Multiple exercises respond well with our biceps, for hypertrophy ( size & strength) some may create more activation than others. Let's go over a few: 1. Barbell biceps curls: the King of curl movements is one of the most effective for building biceps size and strength. It stimulates the biceps brachii, the muscle that makes up the mass of the biceps. 2. Dumbbell biceps curls: Dumbbell curls are ideal for building biceps size and strength. They provide a greater range of motion and help adjust muscle imbalances. 3. Chin-ups/pull-ups: Another legendary movement targets the brachialis muscle( underneath the biceps brachii). Growing this muscle helps aid the overall size and shape of the biceps. 4. Hammer curls: Great for targeting the brachialis and brachioradialis muscles (outer part of the upper arm). Developing these muscles can give the biceps a more structured look. 5. Preacher curls: The most lethal bicep exercise. Preacher curls isolate the biceps brachii muscle, and are extremely effective for building size and strength. This exercise makes it difficult to cheat during the movement, leading to isolation, stimulus, and muscle activation. There isn't one exercise that is ideal for everyone, we all have a difference in anatomy, training history, and circumstances that can alter how well a certain movement benefits an individual. An effective training program should incorporate all parameters for success. (variations of exercises, proper form and technique, correct volume and intensity to target muscular development). Train hard. Train with purpose. The second photo is from 2011. The first photo is from present-day 2023. You want to grow, be patient, and be consistent.👊🏿 #biceps #musclebuilding #hypertrophy #armworkout #trainingtips #workouttips #strengthtraining #pythons #gunshow💪 #popeye #pythons #gymroutine #training #workoutroutine #fitnessjourney #arms #workoutmotivation #coaching #bodybuilding #builtbylomastro https://www.instagram.com/p/CqbsdeBuy6m/?igshid=NGJjMDIxMWI=

#biceps #musclebuilding #hypertrophy #armworkout #trainingtips #workouttips #strengthtraining #pythons #gunshow💪 #popeye #gymroutine #training #workoutroutine #fitnessjourney #arms #workoutmotivation #coaching #bodybuilding #builtbylomastro

[builtbylomastro]

Multiple exercises respond well with our biceps, for hypertrophy ( size & strength) some may create more activation than others. Let's go over a few: 1. Barbell biceps curls: the King of curl movements is one of the most effective for building biceps size and strength. It stimulates the biceps brachii, the muscle that makes up the mass of the biceps. 2. Dumbbell biceps curls: Dumbbell curls are ideal for building biceps size and strength. They provide a greater range of motion and help adjust muscle imbalances. 3. Chin-ups/pull-ups: Another legendary movement targets the brachialis muscle( underneath the biceps brachii). Growing this muscle helps aid the overall size and shape of the biceps. 4. Hammer curls: Great for targeting the brachialis and brachioradialis muscles (outer part of the upper arm). Developing these muscles can give the biceps a more structured look. 5. Preacher curls: The most lethal bicep exercise. Preacher curls isolate the biceps brachii muscle, and are extremely effective for building size and strength. This exercise makes it difficult to cheat during the movement, leading to isolation, stimulus, and muscle activation. There isn't one exercise that is ideal for everyone, we all have a difference in anatomy, training history, and circumstances that can alter how well a certain movement benefits an individual. An effective training program should incorporate all parameters for success. (variations of exercises, proper form and technique, correct volume and intensity to target muscular development). Train hard. Train with purpose. The second photo is from 2011. The first photo is from present-day 2023. You want to grow, be patient, and be consistent.👊🏿 #biceps #musclebuilding #hypertrophy #popeye #armworkout #trainingtips workouttips #strengthtraining #pythons #gunshow💪 #coaching #bodybuilding #builtbylomastro https://www.instagram.com/p/Cqbq74XOIea/?igshid=NGJjMDIxMWI=

#biceps #musclebuilding #hypertrophy #popeye #armworkout #trainingtips #strengthtraining #pythons #gunshow💪 #coaching #bodybuilding #builtbylomastro

[builtbylomastro]

Take control👊🏿 #healthylifestyle #nutrition #diet #behavior #food #body #healthandfitness #eatclean #twitter #nutritionist #builtbylomastro https://www.instagram.com/p/CqbC2Xjuve9/?igshid=NGJjMDIxMWI=

#healthylifestyle #nutrition #diet #behavior #food #body #healthandfitness #eatclean #twitter #nutritionist #builtbylomastro

[builtbylomastro]

Take control👊🏿 #healthylifestyle #nutrition #diet #behavior #food #builtbylomastro (at Rhode Island) https://www.instagram.com/p/Cqa8dm5OjC7/?igshid=NGJjMDIxMWI=

#healthylifestyle #nutrition #diet #behavior #food #builtbylomastro

[builtbylomastro]

Decent chest work last night. To build muscle in the pecs, you need to understand the anatomy of the muscles and how they work. The pectoralis major is the largest muscle in the chest and is responsible for most of the movement in the area. The pectoralis minor is a smaller muscle located underneath the pectoralis major and assists in shoulder blade movement. To effectively train the pectoral muscles, it's important to focus on exercises that target both the upper and lower parts of the muscle. Here are some exercises that are effective in building muscle in the pecs: 1. Barbell bench press: This exercise targets the entire pectoral muscle and is considered one of the best exercises for building muscle in the chest. 2. Incline bench press: This exercise targets the upper portion of the pectoral muscle and can help create a more defined look in the pectorals. *Dumbbell presses & Pullovers are also extremely effective for hypertrophy and strength. Which I actually prefer due to the multiple variations and angles that can be done to stretch and flex the chest. 3. Dumbbell flyes: This exercise targets the outer portion of the pectoral muscle and can help create a more rounded and full appearance in the chest. 4. Push-ups: This classic exercise targets the entire pectoral muscle and can be done anywhere without any equipment. 5. Downward cable flyes and presses (seated or standing) One my my favorite for hammering the lower and outer parts of the chest. There are a handful of ideal machines and plate-loaded equipment that are superb for building the chest but that’s enough for this post👍🏿 Overall, just like any muscle building in the pectorals requires a combination: -Target exercises -Tempo -Volume -Varying rep ranges -Proper form and technique (prevents injury & maximizes hypertrophy) -Progressive overload -Rest & Recovery -Consistency 🔑🔑 Train hard. Train purpose. 💪🏿⚒️🪨💥🗿 #chestday #chestworkout #pectorals #coaching #fitfam #musclebuilding #strengthtraining #hypertrophy #bodybuilding #gymroutine #workoutroutine #workouttips #frontlatspread #sidechest #builtbylomastro https://www.instagram.com/p/CqWAHgFuljE/?igshid=NGJjMDIxMWI=

#chestday #chestworkout #pectorals #coaching #fitfam #musclebuilding #strengthtraining #hypertrophy #bodybuilding #gymroutine #workoutroutine #workouttips #frontlatspread #sidechest #builtbylomastro

[builtbylomastro]

To maximize hypertrophy of the triceps and other muscle groups, here are some effective strategies: Progressive Overload: This is the most important factor in muscle growth. You need to progressively increase the weight or resistance over time to challenge the muscles and stimulate growth. Aim to increase the weight or resistance by at least 5% every week or two. Compound Exercises: Compound exercises are multi-joint movements that engage multiple muscle groups at once. Compound exercises like the bench press, dips, and push-ups all involve the triceps, and can be effective for hypertrophy. Isolation Exercises: Isolation exercises specifically target the triceps muscles. Examples include tricep pushdowns, tricep extensions, and overhead tricep extensions. Incorporating these exercises into your workout routine can help target the triceps and stimulate hypertrophy. High Volume Training: Research has shown that high volume training, with sets of 8-12 repetitions per set, can be effective for hypertrophy. Aim for at least 3-4 sets per exercise, and 8-12 reps per set. Time Under Tension: Increasing the time that your muscles are under tension during an exercise can help stimulate hypertrophy. Try slowing down your movements and using a controlled tempo during your exercises. Aim for 2-3 seconds on the eccentric (lowering) portion of the exercise, and 1-2 seconds on the concentric (lifting) portion. Rest and Recovery: Rest and recovery are essential for muscle growth. Make sure you are getting adequate sleep and allowing your muscles time to recover between workouts. Aim to give your triceps at least 48 hours of rest before training them again. By implementing these strategies, you can maximize hypertrophy of your triceps and achieve your muscle-building goals. Effective tricep exercises for hypertrophy (muscle growth): Close-grip bench press: This involves using a barbell or dumbbells with a narrow grip to target the triceps. It is one of the best exercises for overall tricep development. -Tricep pushdowns: -Dips -Skull crushers -Overhead tricep extension variations Train hard. #muscle #hypertrophy #triceps #workouttips #coaching #bodybuilding #builtbylomastro https://www.instagram.com/p/CqOh37auwLl/?igshid=NGJjMDIxMWI=

#muscle #hypertrophy #triceps #workouttips #coaching #bodybuilding #builtbylomastro

[builtbylomastro]

#mindset #vision #builtbylomastro https://www.instagram.com/p/CqLlqXGuNrq/?igshid=NGJjMDIxMWI=

#mindset #vision #builtbylomastro

[builtbylomastro]

Don't you quit. Don't you quit. _____ Supplementation @1stdetachment Code:Lomastro10 ________ Peptides (research purposes only) @spec_opslabz Code: Lomastro10 _____ Meal prepping @longlifemealprep Code: Grillmaster10 _______ Training site: Builtbylomastro.com (link in bio) _____ #gym #fitnessjourney #workoutmotivation #bodybuilding #builbylomastro https://www.instagram.com/p/CqIr9VWuoYq/?igshid=NGJjMDIxMWI=

#gym #fitnessjourney #workoutmotivation #bodybuilding #builbylomastro

[builtbylomastro]

Turn it into a lifestyle. _____ Fuel by: @1stdetachment Code: Lomastro10 _____ Peptides @spec_opslabz Code: Lomastro10 _____ Meal prepping: @longlifemealprep Code: Grillmaster10 _____ Training site: Builtbylomastro.com (link in bio) _____ #fitnessjourney #fitnessmotivation #fatloss #weightloss #musclebuilding #diet #weighttraining #nutrition #workoutmotivation #builtbylomastro https://www.instagram.com/p/Cp-XtDpOITv/?igshid=NGJjMDIxMWI=

#fitnessjourney #fitnessmotivation #fatloss #weightloss #musclebuilding #diet #weighttraining #nutrition #workoutmotivation #builtbylomastro

[builtbylomastro]

Turn it into a lifestyle. _____ Fuel by: @1stdetachment Code: Lomastro10 _____ Peptides @spec_opslabz Code: Lomastro10 _____ Meal prepping: @longlifemealprep Code: Grillmaster10 _____ Training site: Builtbylomastro.com (link in bio) #fitnessjourney #fitnesslifestyle #motivate #inspire #fatloss #weightloss ##leanmuscle #tips #advice #workoutmotivation #builtbylomastro https://www.instagram.com/p/Cp9FjX0Oq5u/?igshid=NGJjMDIxMWI=

#fitnessjourney #fitnesslifestyle #motivate #inspire #fatloss #weightloss #leanmuscle #tips #advice #workoutmotivation #builtbylomastro

[builtbylomastro]

Born in it. Molded by it. 💪🏿⚒️🪨💥🗿 📸 @andrew.yuliani _____ Fuel by: @1stdetachment Code: Lomastro10 _____ Peptides @spec_opslabz Code: Lomastro10 _____ Meal prepping: @longlifemealprep Code: Grillmaster10 _____ Training site: Builtbylomastro.com (link in bio) #gymmotivation #darkknight #physique #posing #aesthetics #fitfam #goals #bodybuilding #workoutmotivation #fitnessmotivation #coaching #flexfriday #diet #leanmuscle #20weeks #builtbylomastro https://www.instagram.com/p/Cp50g8Buxa7/?igshid=NGJjMDIxMWI=

#gymmotivation #darkknight #physique #posing #aesthetics #fitfam #goals #bodybuilding #workoutmotivation #fitnessmotivation #coaching #flexfriday #diet #leanmuscle #20weeks #builtbylomastro

[builtbylomastro]

Today is the day. Visit the link in my bio and provide a brief description of yourself and your goals within my submission box. Or, you can email me directly at [email protected] #fitnesscoach #nutrition #trainer #nutritionist #fatloss #musclebuilding #diet #weighttraining #strengthandconditioning #bodybuilding #powerlifting #goals #success #supplementation #workoutroutine #weightloss #fatloss #leanmuscle #onlinetraining #bodytransformation #builtbylomastro (at Rhode Island) https://www.instagram.com/p/Cp2kz5lOu5r/?igshid=NGJjMDIxMWI=

#fitnesscoach #nutrition #trainer #nutritionist #fatloss #musclebuilding #diet #weighttraining #strengthandconditioning #bodybuilding #powerlifting #goals #success #supplementation #workoutroutine #weightloss #leanmuscle #onlinetraining #bodytransformation #builtbylomastro

[builtbylomastro]

Fueled by: @1stdetachment Code: Lomastro10 _____ Peptides @spec_opslabz Code: Lomastro10 _____ Meal prepping: @longlifemealprep Code: Grillmaster10 _____ Training site: Builtbylomastro.com (link in bio) _____ Shorts: @jed_north #bodybuilding #bodybuilder #diet #aesthetics #gymmotivation #physique #posing #aesthetic #npc #ifbb #shw #musclebuilding #goals #workoutmotivation #coaching #flexfriday #diet #contestprep #20weeks #builtbylomastro https://www.instagram.com/p/CpnXaLquYCl/?igshid=NGJjMDIxMWI=

#bodybuilding #bodybuilder #diet #aesthetics #gymmotivation #physique #posing #aesthetic #npc #ifbb #shw #musclebuilding #goals #workoutmotivation #coaching #flexfriday #contestprep #20weeks #builtbylomastro

[builtbylomastro]

CARB⬆️ _ Fueled by: @1stdetachment Code: Lomastro10 _____ Peptides @spec_opslabz Code: Lomastro10 _____ Meal prepping: @longlifemealprep Code: Grillmaster10 _____ Training site: Builtbylomastro.com (link in bio) _____ Posing suit: @jagware_suits #bodybuilding #bodybuilder #diet #aesthetics #gym #physique #posing #aesthetic #npc #ifbb #shw #musclebuilding #goals #workoutmotivation #coaching #diet #contestprep #20weeks #builtbylomastro https://www.instagram.com/p/CpnWYGyOYDy/?igshid=NGJjMDIxMWI=

#bodybuilding #bodybuilder #diet #aesthetics #gym #physique #posing #aesthetic #npc #ifbb #shw #musclebuilding #goals #workoutmotivation #coaching #contestprep #20weeks #builtbylomastro

[builtbylomastro]

Side tri. Above-average progress can’t be made with below-average effort. That’s not how this works. Put in what you expect to get out. 💪🏿⚒️🪨💥🗿 📸 @andrew.yuliani _____ Supplementation @1stdetachment Code:Lomastro10 ________ Peptides (research purposes only) @spec_opslabz Code: Lomastro10 _____ Meal prepping @longlifemealprep Code: Grillmaster10 _______ Training site: Builtbylomastro.com (link in bio) _______ #gymmotivation #sidetricep #bodybuilding #physique #armday #leanmuscle l#workoutmotivation #goals #effort #builbylomastro https://www.instagram.com/p/CpiNjXTubQy/?igshid=NGJjMDIxMWI=

#gymmotivation #sidetricep #bodybuilding #physique #armday #leanmuscle #workoutmotivation #goals #effort #builbylomastro

[builtbylomastro]

I call this the Wolverine Weapon X most muscular. Wolverine art credit to @nic__klein ____ Fueled by: @1stdetachment Code: Lomastro10 _____ Peptides @spec_opslabz Code: Lomastro10 _____ Meal prepping: @longlifemealprep Code: Grillmaster10 _____ Training site: Builtbylomastro.com (link in bio) _____ #gym #bodybuilding #mostmuscular #physique #muscle #workoutmotivation #wolverine #weaponx #builtbylomastro https://www.instagram.com/p/CpdVl0POQm4/?igshid=NGJjMDIxMWI=

#gym #bodybuilding #mostmuscular #physique #muscle #workoutmotivation #wolverine #weaponx #builtbylomastro

[builtbylomastro]

Consistency creates progress💪🏿⚒️🪨💥🗿 📸 @andrew.yuliani ____ Fueled by: @1stdetachment Code: Lomastro10 _____ Peptides @spec_opslabz Code: Lomastro10 _____ Meal prepping: @longlifemealprep Code: Grillmaster10 _____ Training site: Builtbylomastro.com (link in bio) _____ #bodybuilding #flexfriday #aesthetics #physique #posing #progress #bodybuildingmotivation #gymmotivation #fitnessmotivation #fitfam #workoutmotivation #diet #leanmuscle #goals #builtbylomastro https://www.instagram.com/p/CpV1NCkuIe_/?igshid=NGJjMDIxMWI=

#bodybuilding #flexfriday #aesthetics #physique #posing #progress #bodybuildingmotivation #gymmotivation #fitnessmotivation #fitfam #workoutmotivation #diet #leanmuscle #goals #builtbylomastro