GavinFitness

LETS GO BABY!!!!! WOOOOOO I’m only halfway through (little over 2 weeks) this little home program i whipped together guys and look at this! I gotta say i’m pretty amazed myself. Didnt expect these results this soon. I must be a fast grower. I imagine all the compound lifting played a huge part but regardless its still pretty wild. SIDE NOTE: i havent been slacking this past week, my old man decides to watch tv while i workout so i cant record. H...ahaha I’ll post my core routine tomorrow along with my leg day as well as another post to make up for lack of content. :) Starting to feel like myself again. #progress #homeworkouts #lifting #getitdone #fitness #fitnessjourney #pumpingiron #gymmotivation #ftnessmotivation #progress

Its impossible to perform your best if you aren’t properly hydrated. Water loss of as little as 1% can drastically compromise performance. The U.S. National Academies of Sciences, Engineering and Medicine recommend 3.7 Litres of water daily for men, and 2.7 litres of water daily for women. (More If Exercising) Most athletes only replenish about two thirds of their fluids after a training session. This is called Voluntary Dehydration. (Don’t be one of these people!) ... Fluid intake takes place in 3 phases, before, during, and after exercise. BEFORE: consuming a minimum of 16 ounces of water 2 hours prior to training increases likelihood of optimal hydration and allows time for adequate urination. DURING: Drink water before you feel thirsty! You should be drinking water while training at a rate of about 6-8 ounces every 10-15 minutes to allow for optimal replenishment. AFTER: For every pound lost during a training session (do pre/post workout weigh ins) drink 16oz of water until pre-training weight is restored! If you are working out in extremely hot environments a sports drink with electrolytes may be needed. Facts About Water! Water aids in transport of blood and glucose to the muscles Aids in food digestion Helps remove metabolic byproducts from muscles during/after training Well hydrated muscle cells prevent muscle breakdown after intense workout sessions! Don’t overlook hydration, guys! Its extremely important. Hydrated cells are strong cells. #health #healthandwellness #healthandfitness #water #drinkwater #fitness #gym #gymlife #gymlifestyle #waterforhealth

Want to get more out of your compound lifts? Try incorporating bands! With freeweight exercises the lift gets easier near the completion of each rep. Accommodated resistance from bands work opposite to this effect. On the contraction, the band lengthens which means as you reach the top of the lift, resistance increases. When resistance increases more muscle fibres are recruited which means more growth as well as a better workout! Remember a couple important things when using ...accommodated resistance. On the eccentric part of the lift, bands can cause on over-speed effect so remember to take your time and focus on form first and foremost. I recommend starting with 10% extra weight resistance from bands to see how it goes. Try to avoid sets of more than 8 reps with bands and avoid more than a 3 week time period training with them due to high potential of overtraining using this equipment. Trust me, with this method you’re gonna feel much more activation in your muscles than the conventional way. Be safe guys and have fun! See more

Of all the squat variations, the front squat has to be my absolute favourite for a couple reasons. Reason number one being its one of the easiest squat variations to teach to a novice since the lift itself forces technical proficiency. What i mean by this is, some people have a hard time keeping their spines in proper alignment on a back squat (hunching over/leaning too far forward/good morning the weight up), the front squat forces you to keep an upright, solid posture throu...ghout the movement or the weight will be dumped forward, therefore forcing technical proficiency and programming proper movement patterns. This is good news for people with back issues! More upright posture puts less strain on your discs! Reason number two being its easy on the shoulders as opposed to a back squat. I have a bad left shoulder and the bar positioning from a back squat just wreaks havoc on my shoulder. Dr Fred Hatfield also said that the majority of his shoulder pain came from squatting and not benching! This squat variation is very challenging on the core and quad muscles and remember one crucial thing about front squats, your rhomboids in your back will tire out isometrically by holding the bar before your quads will concentrically so avoid sets of more than 8 reps to avoid back fatigue and kyphotic (hunched) posture when squatting. #frontsquat #squats #legday #coaching #personaltrainer #personaltraining #pumpingiron See more

Hey guys! Did you know that i offer FREE consultations to all new clients as well as a FREE nutrition guide? Sign up with a friend and recieve 10% off your first personal training package. ... Contact me by email at [email protected] or shoot me a message on my page and i’ll be more than happy to get you in. Lets unlock your potential.

Core stability and bracing techniques are vital in all lifts but especially in squat and deadlift. Every once in a while its never a bad idea (if your technique is solid) to take off the belt and do some compound work. Wearing a belt all the time although it is safe practice, it can cause us to rely more on the belt for stability than our own bodies. A strong core and solid bracing techniques will only help you lift more weight on your compounds. #compoundexercises #deadlifts #squats #fitnesstips #fitnessfreaks #pumpingiron #gymtime #gymrat #gymrats #fitnessfun

Allllllrighty. So its been a while since i’ve posted on account of my hand injury but i’m pretty much healed up now and ready to attack another chapter of my life. The gyms shut down yesterday for a 4 week period and over this time i’m going to be posting my workouts on here with tips and tricks on home workout routines just to show everyone that you can get it done without a bunch of fancy stuff and a gym environment (even though we all know the gym is better ). The equipme...nt i’m using is very basic. Even made my own 50lbs barbell out of a broomstick and some old plates my dad happened to have. All in all i have a resistance band set, my makeshift barbell, a spare 25lbs plate, and a pushup/chinup tool. Most of if not all of this stuff should be available online with maybe the exception of barbells and plates cause everything is being bought right now but anyways... Lets see if we can make something happen here. #homeworkouts #gymtime #adaptandovercome #pumpingiron #homegym See more

Remember guys that there are more ways to progressively overload the muscles than just adding more weight. Personally i find that changing up angles works just as good. With this particular curl machine, the handles are the biggest at the center so what i do is i start with my hands close to the inside edge, do 6 reps under control and then swap to the outer side and match the reps. This hits both heads of the bicep beautifully. Take 20-30 second breaks and do about 4-5 sets and set those biceps ablaze. Whats your favourite curl variation? Let me know in the comments! #armworkout #armday #bicepworkout #biceps #bicepcurls #fitnessfreaks #fitnesstips

Hey guys! Did you know that i offer FREE consultations to all new clients as well as a FREE nutrition guide? Online Coaching, Training Programs, and Home Programs available (with limited equipment). ... Sign up with a friend and recieve 10% off your first personal training package. Contact me by email at [email protected] or shoot me a message on my page and i’ll be more than happy to get you in. Lets unlock your potential.

When you actually have to train fingers at the gym. #rehabilitation #injuryrecovery #brokenfinger #gym #pumpingiron (lol) #fingerday #gymmotivation

Experiencing a sticking point on your Bench Press? Try implementing Board Presses into your chest day routine. Be sure you adjust the height of the board/block to where the sticking point is and practice exploding through the movement while maintaining bar stability. Really take your time on the negative of the lift as well. Lowering the bar under tension results in more micro tearing than the contraction of the lift. Whats your bench PR? Lemme know down below! #benchpress #benchpressing #fitnesstips #fitnessfreaks #fitnesslifestyle #pumpingiron #compoundexercises #compoundlifts #chestworkout #chestday #chestdayworkout