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Why not maintain body weight while working out and eating a high protein diet? I don’t see the importance of losing or gaining weight, as long as you are training hard and eating protein, results will show.

What is the point of this except overflexing the femur?

bet he cant even name the exercises

So where are your legs at😂😂

Yeah bro thanks but no ones taking advice from a twig like you

Bro, like anyone is going to take advice from you looking like that.

Train like a Big Ox. Then buy a big ox.

Better believe I’m adding this to my ROTATION

Great video. Can you recommend workout or stretch routine for lower back tightness, on a daily basis.

Super trust this skinny guy

Gay

Sucks... grab the Low BaR!! Shoulder Height n flat back. N push.

Wanna have some fun? Get all the “ do this, don’t do that “ videos together and watch how many completely contradict each other based on nothing actually proven through science. Anything to have a youtube channel.

"promosm" 😡

Tension makes all the difference

I don't use motivation, I stick to discipline. Had to build it 1 day at a time but after 8 yrs and plenty of set backs I can't not train

i have noticed that if you use a wrist strap for the cable raises instead of the handles it helps target the delts more instead of putting tension on the forearms. but great video 👍

Waiting on a full length video explaining why I'd use this vs barbell etc

Still waiting for tips on growing the arms of my mustache

YES! More JBP!

He ain’t EVAH GON STOP!

Dude so dope seeing the Denver trip highlights! High quality video brotha 👌

I’m shifting my training focus in early 2024! I’m prepping for a @spartanrace in April and making my hypertrophy goals focused on Glutes, Biceps, and Triceps. Here’s a rough outline of my split. 🔸 -Monday: Lower Body. -Tuesday: Upper Body & Run. -Wednesday: Arms. -Thursday: Lower Body. -Friday Upper Body. -Saturday Run.

Today I’m 28 years young! Thank you in advance for all the birthday wishes. Today also happens to be National Personal Trainer Appreciation Day! I want to personally say thank you to all the amazing coaches in my life helping people transform their lives for the better!

This is cool advice, I can’t wait to try it!

If you’re looking to crush your fitness goals in 2024 get one of my training templates through the @trainheroic app. 🔹 No more excel spreadsheets and complicated programs! My programs through Trainheroic offer. -Weekly videos from me detailing how to be successful in your workouts. -Exercise demonstration videos to show you proper form. -Thorough notes on how to complete each exercise. -Advanced analytics to show your progress over time. -8 week long programs. -LIFETIME ACCESS! A one time purchase gives you access to a program for life. 🔸 The 4 training programs available are… -Fitness - General fitness based program -Weight Loss - focused on decreasing body fat -Mass - hypertrophy based program -SBD - increasing 1RM in the squat, bench, & deadlift. 🔸 You can learn more about and purchase these programs by clicking the link in my bio or heading to marketplace.trainheroic.com/search?text=The+shift+method

If you’re looking to jumpstart your fitness journey for 2024 come train with me @johnnyogymnasium! Spots are limited, so send me a DM and we’ll schedule a free ACTION PLAN TODAY!

@johnnyogymnasium has a new belt squat machine! Let’s break down how to get this exercise. 🔹 -Start by setting up the cable and belt to an appropriate height so that when you clip yourself in you’re able to get into a squatted position. . -Next, grab onto the handles, stand up, and remove the safety. . -Control the eccentric, keeping a light grip on the handles and then be explosive on the way up.

You can officially get your own custom training template through the @trainheroic app. I’m running a 20% sale from now until the new year! 🔹 The 4 training programs available are… -Fitness - General fitness based program -Weight Loss - focused on decreasing body fat -Mass - hypertrophy based program -SBD - increasing 1RM in the squat, bench, & deadlift. 🔸 You can learn more about and purchase these programs by clicking the link in my bio. Discount codes for each program are as follows: . Fitness Program: HOLIDAYS23FITNESS Weight Loss Program: HOLIDAYS23WEIGHTLOSS Mass Program: HOLIDAYS23MASS SBD Program: HOLIDAYS23SBD

Give this Lunge variation a try next time you’re training legs at the gym, it won’t disappoint! 🔹 -Have a resistance band wrapped under a bumper plate. . -Next, place one foot on the plate, and grab the handles of the resistance band. . -Now, drop straight up and down keeping the majority of the weight in your front leg.

Big shout out to @glute.guru and @bretcontreras1 for posting about this one! Let’s break it down 🔹 -Get a landmine, a bench, a plate, and a hex DB. . -Angle the plate on the DB to great a platform for your feet, lay your back on the bench, and load the barbell and the hip of the working leg. . -Slowly lower your hips down to the floor and drive through your heel, squeezing your glutes at the top.

Listen, we all want to make progress in the gym, but it takes time. 🔹 It takes consistent, intentional effort, day in and day out. It can be frustrating to not see the immediate results from hard work, but I promise you it will pay off in the long run!

Perry is a luxury waterfront realtor, a father of twins, and might have some of the best shoe game in all of South Florida! Perry and I have been working together for a year and a half, and he has made great progress during our time together! 🔹 Through hard work and commitment, Perry has… -Improved his body composition, specifically in his upper body. -Has improved his overall strength. -Improved his conditioning. 🔸 Here’s Perry’s perspective on having me as his Coach! . If you wanna work with me in person or virtually simply send me a DM or head theshiftmethod.org and sign up for a free Action Plan TODAY!

This has been my new favorite breakfast these past few weeks! High in protein, delicious, and easy to make. 🔸 Ingredients: 3 eggs, 2 @premierprotein pancakes, @oikos Greek Yogurt, 50 g. Of blueberries, 2 tbsp of sugar free maple syrup, and a coffee! 🔹 Instructions: Start by getting a pan on medium high heat and cracking 3 eggs into the pan. These are over easy eggs so you’re only cooking for about 1 - 2 min on each side. While the eggs cook, pop the pancakes in the toaster, measure out your blueberries, pour your coffee, and you’re all set! 🔸 Here are the macros for this meal, enjoy! -Cals: 533 -Pro:45 -Car:48 -Fat: 17

@Nicolerubylopez is one of my long term clients! She’s a badass paralegal, Bass player, and former collegiate soccer athlete. We’ve been training since July 2022 in-person and virtually, and she’s crushed her fitness goals through consistency and hard work! 🔹 Through the course of her training, Nicole has… -Lost 15 lbs. -Gotten into smaller clothes -Has gotten much stronger. -Improved her body composition by having more lean mass. -Improved her conditioning & quality of life. 🔸 But don’t just take my word for it, listen to Nicole’s perspective on having me as her coach! . If you’re looking to work with me in person or virtually simply send me a DM or head theshiftmethod.org and sign up for a free Action Plan TODAY!

Want a serious arm pump!? If so, try these exercises in your next biceps workout. 🔹 1, Backwards Cable Curls. . 2, Single Arm Cable Extension Curls. . 3, DB Biceps Curls.

Next time you want to get a serious Triceps pump, try these exercises in your workout 🔹 1, Tricep Push-Downs. . 2, Cable, Overhead Tricep Extensions. . 3, EZ Bar Skull Crushers

A fun way to get a lot of training volume, and conditioning in a short amount of time is to do Pyramid Sets. 🔹 Pyramid sets are done typically with 2 exercises in which each one incrementally increases to a peak number and then you decrease the reps until you get back to the first set you started at. 🔸 One of my go to pyramid sets are push-up / pull-up pyramid sets. Start with 2 push-ups and 1 pull-up, and every set you’ll add 2 push-ups and 1 pull-up until you get to 10 push-ups, 5 pull-ups. Once you get to 10 push-ups, 5 pull-ups, you’ll make your way back down the pyramid. So the sets will look as follows. 🔹 -Push-Ups: 2, 4, 6, 8, 10, 8, 6, 4, 2: Total Reps = 50 -Pull-Ups: 1, 2, 3, 4, 5, 4, 3, 2, 1: Total Reps = 25 🔸 Give this one a try, and let me know how your total time to complete in the comments below.

Another great cue to help keep the bar close to your body during a deadlift is to use a squat rack to prevent the bar from moving forward. 🔹 Since having the bar move forward from your mid foot makes the lift less efficient, this will improve your overall form and strength 💪🏻.

Oftentimes you or your client might need assistance doing certain lower body exercises like squats and lunges. 🔹 Unfortunately, not every gym has a TRX system to help do assisted exercises. But all you need is a pole or something to hood onto and you can get a great assisted workout!

The overhead toss is a great exercise for developing overhead power in sport 💥! A great way to isolate the upper body is to do it from a seated position. 🔹 Start by grabbing a medicine ball and BOSU ball. . Sit down with the BOSU ball behind you and a wall that you can throw the medicine ball at in front of you. . Grab the medicine ball, slowly roll your lower back over the BOSU ball then in one motion come up and toss the ball from an opponent overhead position.

2024 is officially 1 month away! If you’re looking to jumpstart your fitness journey, come train with me @johnnyogymnasium . This gym is located in Beautiful Boca Raton, Florida! We have… . -Amazing indoor facility with the best training atmosphere. -Largest outdoor canopied space with turfing in South Florida. -Huge variety of equipment for regular gym goers and athletes alike. -Friendly and encouraging staff and members. -Awesome Amenities - Shower & Cold Plunge. -Top Level Personal Training. -Various Group Fitness Classes. -Dog Friendly environment. -And much more! 🔸 Simply send me a DM or head to theshiftmethod.org and click any of the TAKE ACTION buttons to get started now.

If you or your client struggles with exaggerated rotation during a unilateral row, try this tip to help clean it up. 🔹 Start by using a mirror to help get your back into a flat, table-like position. . Next, place something small and stable, like a weight clamp on your upper back. . Now complete your reps. If the clamp falls, you’ll have to start the set over. 🔸 This tactile cue can be a great way for you or your client to notice that you’re twisting too much during this movement.

Try this full body workout next time you have the smith machine available! 🔹 1, Smith Machine Push-Ups: Lower the bar to make more difficult . 2, Smith Pull-Ups: Use less legs to make more difficult . 3, Smith Machine Pistol Squats: Lower the bar to make more difficult . 4, Smith Machine Inverted Rows: Get more parallel to the ground to to make more difficult . Each exercise 3X8 - 12 Reps, RIR 1 - 2. Adjust the difficulty to make it get the RIR correct!

If your workout requires any form of shoulder mobility or you’re trying to learn how to move your shoulder blades in various ranges of motion, you’ll want to add scap push-ups into your warm-up. 🔹 Start by getting into a push-up position. . Without bending your elbows allow your shoulder blades to retract and then protract so you’re only moving from your shoulder blades. . If you’re struggling to do this movement you can do it standing against a wall instead to focus on getting the pattern down.

Muenster, Bleu, pepper jack

You both always do a great job!

@jb_supastar @flavialoosey_o and @consolalucio are all clients of mine that have been crushing their training this past month💪🏻. 🔹 They have been working to lose weight, improve body composition and overall build strength and muscle. Check out some of the highlights of their training sessions this past weekend! 🔸 If you’re looking to train either personally or in a group setting then come train with me at @johnyogymnasium!

I hope everyone made time for themselves to be active and chase their goals this week! And hey, if you didn’t get after it like you had hoped, don’t worry! You still have today and the weekend to put in some work. Let’s finish off this week strong and set our future selves up for success!

Tricep Kickbacks are a popular DB exercise that focuses on developing the Triceps muscle. The issue with a traditional DB variation of this movement is that it makes the concentric portion (when your arm is straight) very difficult, and the eccentric portion (when your arm is bent) very easy. This is due to the body position and the pull of gravity. 🔹 We know that making the eccentric part of the movement harder can have benefits for hypertrophy, that’s where the cable comes into play! Set up your cable so that when you grab the attachment your arm is about parallel to the floor. Pin your elbow to your side, fully extend your arm, and slowly return back to the starting position.