Higher Division

Gauntlet Sets This is one of my favourite ways to overload a muscle. Adding in a drop set then a double drop set the following set increases volume and intensity which will leave you sweatin What you do is:... Set 1: 10 reps Drop set 2: 10 x 10 reps Drop set 3: 10 x 10 x 10 reps Hitting shoulders with high volume is my favourite way to grow them Have you tried this technique before? Let me know in the comments - - - #weight #weightloss #fitness #weightlossjourney #health #healthy #motivation #diet #workout #gym #fit #weightlosstransformation #healthylifestyle #exercise #weightlossmotivation #fitnessmotivation #nutrition #lifestyle #healthyfood #fat #training #food #weightlifting #love #body #bodybuilding #fatloss #slimmingworld #hdarmy #higherdivision

Lean Bulk vs Cut Contrary to popular belief bulking is NOT easy & is an absolute grind. If you don't do it properly you can add to much fat to quickly which is not we want. The amount you add will vary slightly on your body type. On the left I currently weigh 198lbs vs on the right when I was a week out from my show weighing 185lbs.... My goal for spring & summer is to keep bulking. I want to sustain a bodyweight of 205lbs-210lbs for a few months. It's important to allow your body to adapt to the increase in calories & actually build muscle over a sustained period of time. If you go into a cut to quickly you won't allow your body to actually grow. With lockdowns & other impediments last year this year is going to be all about growth for me! What are your goals this summer? Let me know in the comments if you're going to be bulking or cutting - - - #weight #weightloss #fitness #weightlossjourney #health #healthy #motivation #diet #workout #gym #fit #weightlosstransformation #healthylifestyle #exercise #weightlossmotivation #fitnessmotivation #nutrition #lifestyle #healthyfood #fat #training #food #weightlifting #love #body #bodybuilding #fatloss #hdarmy #higherdivision

Client Spotlight I wanted to shoutout my client Tal for working his ass off these last 5 weeks. He's lost over 10lbs of fat all the while adding lean muscle mass. Tal's been laser focused since day one. No missed meals, workouts or cardio sessions. Just pure dedication & focus at the task at hand. That's how you get results!... It's a privilege to work with you. Keep working hard bro - - - Are you looking to get results like this? DM me 'TRAIN' & we can get the conversation started today - - - #transformations #fitness #transformation #weightlossjourney #weightloss #bodybuilding #motivation #transformationtuesday #workout #fitnessmotivation #fitnessjourney #fitfam #beforeandafter #fit #gym #health #follow #muscle #training #transformationjourney #transformationchallenge #fitnesslifestyle #ifbb #behindthechair #gymlife #healthylifestyle #weightlosstransformation #hdarmy #higherdivision

Did you know? Higher Division clients get 15% off + 10% cashback at @supplementkingwinnipeg! They have an amazing selection of all different types of supplements to suit whatever your goals are... I'm currently lean bulking! So my current stack consists of Rivalus Clean Gainer Purple K creatine Batch 27 pre-workout Feel free to reach out to me if you ever have any questions about supplementation & which ones might be right for you Have a great weekend HD Army - - - #supplements #fitness #bodybuilding #nutrition #gym #health #workout #protein #healthylifestyle #vitamins #fit #preworkout #motivation #fitnessmotivation #healthy #wellness #fitfam #muscle #gymlife #supplement #weightloss #energy #vegan #diet #training #supplementsthatwork #gains #wheyprotein #hdarmy #higherdivision

Hard work = happiness. Double tap if you agree - - - #quotes #love #motivation #life #inspiration #quoteoftheday #instagram #motivationalquotes #instagood #quote #follow #bhfyp #like #happiness #positivevibes #success #believe #loveyourself #lifestyle #selflove #inspirationalquotes #happy #lovequotes #yourself #poetry #mindset #goals #quotestagram #hdarmy #higherdivision

Happy #FlexFriday I just want to say I'm grateful for everyone in my life. New & old. The HD Army is growing weekly & I feel blessed.. I get to wake up everyday doing something I genuinely love to do. Not many people can say that. With that being said, let's get back to work. Tomorrow may be Saturday for everyone else but it's Monday for the people who are serious about their goals.... NO DAYS OFF. double tap if you're staying focused on your goals this weekend - - - #goals #motivation #love #mindset #success #inspiration #life #lifestyle #believe #fitness #quotes #happiness #positivevibes #selflove #instagood #motivationalquotes #bhfyp #loveyourself #yourself #instagram #happy #entrepreneur #positivity #follow #inspirationalquotes #like #quoteoftheday #hdarmy #higherdivision

KFC STYLE CHICKEN DRUMSTICKS The chicken has a few other healthy, delicious parts such as the thighs & drumsticks. Although the breast is the leanest, I personally do not know anyone (including myself) who wants to eat chicken breast everyday. This is one of my absolute favourite ways of cooking chicken thighs or drumsticks. It's healthy, tastes amazing & it tastes great even after being refrigerated for a few days so you can meal prep it!... The recipe (for 14 pieces) Combine the following in a bowl: 1 1/2 cups all purpose flour 2 tsp dry basil 2 tsp salt 2 tsp pepper 3 tsp garlic powder 2 tsp paprika 1 tsp white pepper The steps -Layer baking sheet with tin foil (easy clean up) -Season each drumstick with salt and pepper. -In a seperate bowl mix 2 eggs together then egg wash the drumsticks. -put chicken pieces into flour mixture, put a lid on it, then shake until each piece is evenly coated. -lay each piece onto baking sheet & make sure they do not touch. -bake for 55 minutes at 400 degrees. Turn the piece over halfway through cooking. This is 100% a recipe I allow my clients to use. I love tomatoes but feel free to eat it with a salad or other vegetables YOU enjoy! Don't forget to save this post so you can try this recipe out - - - #healthyfood #healthylifestyle #food #healthy #foodporn #foodie #instafood #fitness #foodphotography #vegan #healthyeating #yummy #foodblogger #foodstagram #health #healthyliving #foodlover #homemade #delicious #nutrition #weightloss #breakfast #diet #instagood #fit #love #lunch #higherdivision #HDARMY

Announcement I am very excited to let everybody know that the HD Team has added a new member! Today I had the pleasure of welcoming @dr.nickp to the HD Team. I couldn't be more happy to bring on somebody as talented as him to Higher Division.... Nick is a chiropractor who specializes in sports performance with a Master's in Clinical Nutrition. Nick has worked with professional athletes all over North America from hockey players to power lifters. Welcome to the HD Army Nick! - - - #fitness #hustle #inspire #positivevibes #realestate #finance #happy #socialmedia #entrepreneurlife #happiness #motivational #covid #leadership #positivity #inspirationalquotes #art #photography #technology #socialmediamarketing #photooftheday #selflove #marketingdigital #investing #wealth #hdarmy #higherdivision

Client Spotlight My client @mattschriemer has been absolutely killing it over the last few months. He's lost over 25lbs & 8% BF since we started working together in mid September!! The work this guy has put in NEEDS to be recognized. Matt has been able to achieve an incredible transformation (not done yet) while eating homemade burgers & chicken fingers.... He's been able to increase his bench to 185lbs, deadlifts 285 for 10 reps & get 3 sets of 8 for pull ups all while in a "cut". The happiness, confidence & belief in himself are always the most exciting changes I've been able to witness. Although we aren't where we want to be yet, he's well on his way. I couldn't be more excited to see where he will be once he gets to start his lean bulk Well done brother!

Why COMPETITION is KEY! We've all hung out with people who don't care about pushing themselves. They don't care if they win or lose. Whether it be in the gym or in life. And it inevitably brings us down to their level. My brother & I have always had a friendly competition when it comes to anything. We both hate losing. Especially to eachother!... Creating a competitive environment for ourselves pushes ourselves past our perceived limits. No matter if it's COD or the gym or chess (if you know you know) This is why I love training with people who love to work hard. It FORCES you to train even harder than them resulting in better progress So choose your gym partners wisely & make sure they're not some lazy f*ck who's going to drag you down Who's your lifting partner? Tag them below - - - #competition #giveaway #win #fitness #love #training #contest #sport #motivation #dance #winner #follow #gym #m #bodybuilding #repost #art #instagram #photography #like #instagood #workout #fun #prize #team #athlete #hdarmy #higherdivision

HOW TO LEAN BULK One of my goals when gyms open is to increase my strength & size. The way I like to do this is by being in a slight caloric surplus. By only being in a slight surplus I make sure I'm not adding any unnecessary fat while I bulk. You can always dirty bulk and eat excess cals everyday but the reality is you're going to add alot of fat too. Now when you go to cut, it's going to be much more painful than if you had just slowly gained the size!... My goal weight is to be 205lbs. I'm currently sitting around 190-193lbs. Now I just need gyms to open so I can actually start pushing heavy weight again Which method of bulking do you like better? Dirty or lean bulk? - - - #leanbulk #fitness #bodybuilding #gym #fitnessmotivation #gymlife #workout #motivation #fit #gymmotivation #muscle #fitfam #bulking #gymshark #leanmuscle #training #gymrat #bulkingseason #leangains #aesthetics #fitlife #biceps #gains #exercise #nutrition #healthylifestyle #veins #hdarmy #higherdivision

Client Spotlight I just wanted to shoutout my online client @devanchisholm!! She redefines the meaning of hard work & discipline. 8 weeks in and she continues to work harder. It's not always motivating to exercise at home but she has not missed one workout & regularly burns over 500 cals during her weekly cardio sessions.... She wanted to come out of this lockdown better then when she went in. She's stuck to the plan and it's paying off. I couldn't be more excited to see what the next couple months brings for her!! Amazing work Devan! Let's finish this month off strong - - - #onlinetrainer #fitness #personaltrainer #onlinetraining #bodybuilding #motivation #onlinecoach #workout #gym #fitnessmotivation #weightloss #personaltraining #onlinecoaching #training #trainer #transformation #nutrition #fitfam #homeworkout #fit #health #exercise #fitnesstrainer #gymlife #healthylifestyle #onlinepersonaltrainer #coach #hdarmy #higherdivision

Dates & Disappointments I want to touch on the deterioration of mental health during this lockdown. Tomorrow is Friday & the date where we hear the governments decision on whether or not they are loosening restrictions. It's easy to look forward to these days hoping for the best & when our expectations are not met we feel intense disappointment. We feel like it may never end. We begin to lose hope.... It's important to not attach hope to a certain date & have very low expectations so if things don't turn out the way you expect you are not disappointed and don't dive deeper into crisis. I'm not saying don't have any hope at all. I'm saying don't attach it to a certain date. I'm hopeful lockdown will end soon and gyms will open up but I'm skeptical if that day will be tomorrow. Stay mentally strong everyone! We'll be out of this situation soon In the meantime. I'm going to keep doing skull crushers till my arms fall off

Hey Everyone, I am back with a new YouTube video. You're going to want to avoid these mistakes before you head back into the gym once lockdown is over! Hit that share button if you got any value out of this video https://www.youtube.com/watch?v=K4gi04unv7M

"Every master, both in chess & business, learns more from studying the moves that led to their defeat than the ones that led to victory" It's the first Monday of 2021 and it's important (if you haven't already done so) to look at the decisions you made in 2020 which led to defeat. I made plenty. If the second lockdown completely took your motivation to exercise and now your 15lbs over weight again it's not the government's fault for closing gyms. It's your fault for your lack... of discipline. Take responsibility for your circumstances because since your the problem you are also the SOLUTION. To all my new clients: 2021 is here. It's time work. It's time to become a f*cking savage and work harder on yourself and your goals then you ever have before. LETS GET IT!!!! - - - #newyears #newyearsresolution #goalsetting #summer #spring #newyearscelebration #fitness #covid #happiness #picoftheday #bye #friends #fitness #stayhome #motivation #onlinetrainer #higherdivision #hdarmy

If you really want to create your dream life you must be willing to put yourself out there. Open yourself up to criticism. Let people talk about you behind your back. If no one's talking shit about you then you're not doing enough The HD Army keeps thriving no matter what. - Link in bio to go grab your official HD Gear... - - - #entrepreneur #business #motivation #success #love #mindset #inspiration #goals #entrepreneurship #lifestyle #motivationalquotes #life #quotes #believe #bhfyp #entrepreneurlife #smallbusiness #positivevibes #instagood #inspire #motivational #marketing #money #selflove #happiness #instagram #positivity #higherdivision #hdarmy See more

Tomorrow is the day all the HD gear will be available. I couldn't be more excited! You'll be able to order everything off my website at 10am Thanks to everyone who helped make this launch a reality, you know who you are Lastly, Happy New Year's to the HD Army! 2020 was a tough year. Had some wins, alot of losses but we did NOT quit. Let's take what we learned from 2020 to make 2021 the best year yet!... - - - #newyear #happynewyear #love #christmas #instagood #happy #newyearseve #newyears #fashion #party #photooftheday #like #instagram #photography #follow #goals #new #bhfyp #celebration #winter #life #music #jan #dec #family #higherdivision #hdarmy #apparel See more

Whats your VISION? Is it big enough? Does it excite you?... If you're answer isn't YES across the board then you're vision isn't big enough. If our vision isn't big enough & doesn't excite us we won't be motivated to work on it day after day. Remember, if you can think it & somebody else has done it. Then it is POSSIBLE. Even if no one has done it before. Be the first. The world benefits the most from people who had the courage to dream big & chase RELENTLESSLY after their goals. Think about Steve Jobs, Elon Musk, Warren Buffet, Oprah or any other entrepreneur who have left their stamp on the universe & human history. History DOES NOT remember AVERAGE. - We're 2 days away from my biggest drop January 1, 2021 TIME TO KICK THE NEW YEAR OFF WITH A BANG - - - #entrepreneur #business #motivation #success #love #mindset #inspiration #goals #entrepreneurship #lifestyle #motivationalquotes #life #quotes #believe #bhfyp #entrepreneurlife #smallbusiness #positivevibes #instagood #inspire #motivational #marketing #money #selflove #happiness #instagram #higherdivision #hdarmy #newyearsdrop