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Action Fitness & Nutrition
Australia
Приєднався 22 бер 2020
Your daily source of training & nutrition hacks!
Top 3 Game-Changing Supplements for Intermediate Lifters (No, Protein Powder Isn’t One of Them!)
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MAX MUSCLE, LESS FAT: Nutrition Strategies You Need!
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THE INTENSITY HACK: Build Muscle & Burn Fat Faster Than Ever!
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THE INTENSITY HACK: Build Muscle & Burn Fat Faster Than Ever!
WHY YOU'RE NOT LOSING FAT: The Shocking Truth About Sleep and Body Recomposition!
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WHY YOU'RE NOT LOSING FAT: The Shocking Truth About Sleep and Body Recomposition!
"THE EASIEST FAT LOSS HACK: Burn Fat Every Day with Just Your Steps!"
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The Ultimate Fat Loss Hack: Why Weights Crush HIIT Every Time!
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The Ultimate Fat Loss Hack: Why Weights Crush HIIT Every Time!
SETTING UP YOUR FAT LOSS CALORIES - Guarantee Your Fat Loss Every Week!
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YOUR ULTIMATE FAT LOSS GUIDE: Lose Fat ASAP With These Principals
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1. Tren 2. D-bol 3. Hormones ✌🏻
‘You gotta have your test, your dbol, you know the basics’ 😂
It does not Matter how you Go Up anyways so If thats how you ge tthem Up and controll them again why not? Prove it with science.
If you’re using momentum out of the bottom part of the movement all the time it’s just going to place less tension on the biceps which are what you’re trying to train, you’d still see some growth but not nearly as much as if you utilized your biceps 💪🏼 This is why I like some controlled momentum towards the last couple of reps so you can get everything out of the set 🙌🏻
@@actionfitnessnutrition for me If you can only do 3-4 good ones thats enough i wont Change the weights... So i See IT rather wasting your Potential to only Go for Form. If you know what you are doing, If Not less weight and feel the muscle First Like you Said you will feel IT even more with correct Form. But i rather do other exercises where i Go for hitting what i want instead of weight in mind. Its like doing pullups you wont completely just the muscles you want but you still should increase weights Not Just Form.
Agree you need to increase weight ,but 3-4 reps on a bicep curl probably won't give you a great amount of growth. I like to stay in the 6-12 rep range and add a rep each week to keep myself from cheating. Whatever you do progressive overload is the key metric here so if you're doing 4 good reps then make sure next session you get 5 and you'll still make good progress provided you're using your biceps
@@actionfitnessnutrition I mean 3-4 with controll and the rest is just getting it up and slowly down for 10 total.. other exercises where I want to feel just the muscle I have to go to 15-20 reps. I mix these sets up to get both muscle growth and strenght. And the easiest to go higher weight is this exercise... Other exercises will tear your muscle if you overload it.
yep it depends on the exercise, I wouldn't be doing a heavy set of 5 on lateral raises for example! As long as you progress a rep or more weight each week you'll see results
You grow your biceps by doing preacher curls, not free standing curls
Preacher curls are great as well mate but all curl variations will grow your biceps as long as you progressively overload them 🙌🏻
No you grow your biceps by doing hypertrophy preacher curls train the short head of your bicep and standing/ seated curls train the long head in order to actually grow your biceps you need to be training both plus doing hammer curls for width of the bicep
all the same shit bruh
there's heaps of different exercises you can use for the short and long head of the biceps, don't get sucked into just doing one variation for the rest of your life keep training interesting! But hey if you love a certain exercise and keep progressing on it then go for it!
They grow with any workout... I do Bands and cable machine to my workouts Always to get different kinds of resistance. But all will so something.
Why this guy looks like Ter Stegen😂😂
Just googled him and nearly fell off my chair laughing, you’re right I do 😂😂😂
Great tip. Most people use too much weight. Instead, pin your shoulder blades together and lift your chest up and out
100% mate great tips 🙌🏻
Can I get more muscle growth faster by using 2 to 3 seconds eccentric and pause at the bottom ?? Also please tell me how to get strong contraction during lifting? Please sir
The main reason to use tempo is so you use a full range and don’t cheat the hardest parts of the movement! So if you find you tend to cheat then it’s probably good to start with a slower tempo then gradually get quicker as you’re able to contract and keep tension on the muscles you’re trying to work 🙌🏻 Contraction will all be about your set up and technique, but don’t expect a crazy contraction either on heavy reps in that 5-8 range if you’re set up probably the right muscles should be working! Of course this is very generalised everyone is different and I’d have to see you move through exercises to give you my opinion 💪🏼
Lift fast and drop slower and pause 2 seconds at the bottom?????
I'm your new subscriber. I like your contents very much. Subscribed 👍
I’d say use a tempo you can control down, pause for a second and then lift fast start there! And thanks for the follow 🙌🏻
bro i dont understand why you dont have more subs you deserve them keep going
Thanks so much bro really appreciate the kind words, will keep pumping the content 🙌🏻
thanks that really helped me
My pleasure and great to hear 🙌🏻
Why did you photoshop this video to make yourself look like skinny lad, rather the 300lbs BB that your talk indicates?!
Genetics plays a big role too. Some of the most shredded calves are cyclists Love your vids man ❤keep up the good work ❤
100% mate have you ever seen a 50 year old dad with 4 kids? 😂 Appreciate the kind words thank you 🙌🏻
😂😂😂😂😂
I know mate the tips are so good I'd laugh that I didn't implement them sooner!
With pec flys do you go as heavy as possible until failure or a moderate weight? What’s the best to do, bearing in mind I always go as heavy as possible with incline smith machine until failure first for chest
I normally hit an 8-12 rep range as I personally find heavier loads under 7-8 reps on the chest fly hard to keep tension on the chest! I find a challenging weight and normally push it with either 1 rep in reserve or failure and then make sure I'm progressing by another rep each session
Calisthenics athlete and personal trainer here !this is very slept on. i increased my eccentrics on my main lifts from 3 to 8 seconds this year with the most muscle growth of my life!
Interesting! I would say normally 8 seconds is overdoing it based on the research, but if it’s working awesome 🙌🏻
@@actionfitnessnutrition well this is a bit nuanaced on a bicep curl maybe.... on a weighted chin up...the endurance required during the full rom makes it quit high intensity really milking neural muscular recruitment potential. In turn encouraging new fiber growth
I would agree with you mate, It's a complex topic and again would depend on the exercise for sure! Great to hear you're getting some growth from it!
@@actionfitnessnutrition the science imo is a bit lacking in this department...lets not forget the science is often about 10 years behind the field itself ! Our boy kneesovertoes guy is a great example. After all most of it is theoretical and needs to be put into practice.... the pts gymrats and athletes are part of the equation
@@Cdfitness90 100% and everyone is going to adapt slightly differently, will be interesting to see what happens over the next 10-20 years!
Just found out my form is elite asf 🗣🔥🔥‼️‼️☝️☝️☝️
haha love it bro keep it up!
Also doesn’t help people try to use way way to much weight I always walk my shoulder blades towards my but this arches my back and allows for a great contraction and stretch
great tip mate and yep use a weight you can actually contract your chest with!
80% of the population have issues with metabolic health, mainly caused by processed food, sugar/carbs and not enough hunting seasons (food pauses). Therefore, you can assume that insulin might be high, and as long as it's high, you won't lose fat no matter what. So, the solution is to add intermittent fasting to the plan, to bring down that insulin, and then to thoughtfully break these fasts. As a conclusion, use the calorie counting app and check out its intermittent fasting features.
Tell me you’re an idiot without telling me 😂 you can eat ANYTHING and it will spike your insulin, you don’t need to intermittent fast to lose fat
@actionfitnessnutrition although I am not disagreeing with you here, if you want your channel to grow, maybe you shouldn’t insult people as idiots.
That’s fair enough mate, I’m just sick of all the people spreading false information. Someone could read that and think they absolutely must intermittent fast to lose fat or be scared of insulin which is completely false
@@actionfitnessnutrition yeah I understand that, but the more inviting you are, the more you will reach people out there putting these claims to rest 🙃good luck on the journey!
Yeah makes sense mate thanks for your comment 💪🏼
Burrito
Here you go mate! app.calorieleads.io/tdee/42ac1f81-85e1-4b3d-a16a-d6a43a0c8dca
So true, a big bench takes everything.
100% mate, the more tension and power through your whole body the better your bench!
I started on a fitness journey after seeing some of your content. It's inspiring and thank you for that. I am also sharing my journey on youtube and tracking calories are important as you can't control what you don't know - specially an untrained eye in the beginning! Cheers mate
Mate this is awesome and that's made my day! If you need any further help with anything don't hesitate to reach out to me :)
So you saying i should use the legs aswell?
exactly right mate, drive your heels in to the floor and squeeze your bum to get your lower body nice and tight!
@@actionfitnessnutrition I was picturing it kinda differently lol. I'll give it a try, have a good one!
@@Modschala no stress mate let me know how you go! if you have IG feel free to follow me @actionfitnessnutrition and send me a video of your bench press and I can have a look for you!
Hes not talking about hypertrophy he’s talking lifting more weight. Just numbers
Talking about both strength and hypertrophy mate they'll go hand in hand, if you can create more tension and lift heavier you'll also grow muscle
@@actionfitnessnutrition yea you are right
@@actionfitnessnutritionI’ve never understood the idea of leg drive
Idk bro when I'm benching I'm just trying to use my chest, get them double Ds
Of course we want the chest to work as the primary mover mate, but if you can be more stable and create more power through your lower body you'll lift heavier and as a result grow more muscle over time!
Man it not the olive oil.... they don't use olive toilet the get MC that the problem...if the make the food from frash ingredient they will never become that fat .... no one can have som much olive oil.... I use tone odlf it and I am fit.... u didn't get the problem
My brain had had a stroke reading this mate can you repeat what you said? 😂
Learn grammar before counter arguing
I'm genuinely not trying to be rude but I can't reply and help If I cant understand what @ransoffer6649 is saying
Link to the fat loss calories doesn't work for some reason.
thanks heaps mate have just updated it so should be working now!
@@actionfitnessnutrition Nice! I went to the previous video and the link worked there. Appreciate what you do
@@BrigCommander appreciate you mate thanks for pointing it out!
I place my hands further up the bar and my knees as far back on the pad as possible. Does that help hit lower chest?
Generally speaking it can help more with chest activation yes, but it would also depend on your shoulder mobility so make sure your shoulders don’t roll forward at the bottom of the dip 🙌🏻
If you’re having to track calories, then your eating the wrong foodstuffs.
Not true at all mate, you can eat all the ‘clean’ or ‘healthy’ foods you want but if you’re consuming too many calories from those foods guess what? You won’t lose body fat! This is why a period of tracking food IMO guarantees fat loss and gives you education around the foods you eat, the goal is to be informed so you make better choices not track calories for the rest of your life 💪🏼
@@actionfitnessnutrition I beg to differ. Eat less , and move more, and the golden rule is to eat when you’re hungry Lastly if the food you’re eating has an ingredient label, it’s no good for you. The drop off rate for people that try to calorie count will be high. From experience, anything fitness and health related needs to be maintainable.
@@stevendavis2122 That's your opinion mate but if you're never going to ever eat something with an ingredient label ever again then good luck sticking to that, that isn't 'maintainable' for 99% of the population so the drop off rate for that would be even higher than just spending a small period of time knowing how many calories you're putting into your body.
@@actionfitnessnutrition Please don’t think I’m trying to rubbish your channel, I’m not, I’m a 65 y/o that goes to the gym 3 times a week , along with a little cardio, sprinting or CrossFit at the weekend, .Looking through my food cupboards and fridge, you’ll discover fresh meat, small amounts of veg and fruit , and that’s it. The human body wasn’t designed to be constantly eating. I’m no food expert but, take me to someone’s home who is struggling to lose weight, and I’ll tell them straight away where they’re going wrong. The first port of call is the mindset, train the mind and the body will follow.
No stress mate I completely understand where you’re coming from! Fully agree with the mindset and prioritizing good nutritious foods for sure! The main problem for people I find when it comes to food is education and I find tracking is a fantastic tool to teach that which is why I use it for many of my clients 😊
This will hit ur triceps too
100% it will mate, this is just a more chest focused version 💪🏼
Explain why a combo exercise is bad besides "looking silly" If you're doing squats + arms at the same time it would just work out more groups at once, no?
Great question! The aim when training is to take a muscle close to failure, you can lift MUCH HEAVIER on a squat than you can on a bicep curl for example! So your arms might be close to failure but your legs definitely won’t be! So the best way for this would be to superset, do the squat first and have a small rest then do your arm exercise this way you can take them both close to failure and get better results 💪🏼
@@actionfitnessnutrition ok this actually makes a lot of sense thank you
My pleasure mate thanks for commenting and asking 😊
I think it's funny that he thinks resistance is the only form of using weights. The side to side motion helps the muscles develop to move that range with the weights. If you do the pulling motion, that's a different set of muscles. Believe it or not, when you work in a warehouse, you're not only picking up boxes, you're moving them side to side, front to back, and other crazy things that aren't gravity.
I 100% think moving through different planes of motion is useful like you've mentioned mate, thats why we have different exercises! But these exercises shown unfortunately aren't going to help you working in a warehouse or for 99.9% of people looking to change their body composition
@@actionfitnessnutrition The problem you're not understanding is that you need to format your shorts and videos for anyone seeing you for the first time. We don't know what you're all about. All we know is you're saying something is wrong, when it's not. Context is crucial if you're meaning something that isn't explained in detail here.
That’s fair enough mate, but I’m not wrong with these exercises being useless for body composition and that’s what my account is about so I’ll try to make that clearer in my future videos 🙌🏻
I can’t tell if this guy is 60 or 20 pls help
I'm 31 but sometimes I feel 60 if that helps hahaha
Gosh, I wonder why this gym is empty.
Because I don't like to film people without their consent Isaiah :)
Copying other peoples content and acting like you know your stuff 👏 keep up the good work
sounds like I hit a nerve mate, thanks for boosting my video with your comment so more people see it appreciate it xo
@actionfitnessnutrition don't reply back with them shoulders son
more engagement!!! How good you're a legend mate thanks again!
I love you ❤❤
Love you too xo
@@actionfitnessnutrition benefited a lot from you keep it up ❤️
Great to hear mate thank you! keep pushing 💪🏼
Guys, this expert dude is judging the world by its capacity to enhance muscle growth. Don't judge him too heavily (like he does)
My page is about improving body composition mate so if it’s not for you that’s okay 😊 I come from a world of seeing people wanting to change their bodies doing exercises like this and seeing no results, then when they start a proper resistance training program they start seeing changes in their body 💪🏼
Doesnt the half ball thing help with like balance and core stability stuff?
Could be useful for maybe rehabbing an injury, but my channel is focused on improving body composition so for those purposes I can think of much better exercises 💪🏼
@@actionfitnessnutritionalright sure, but even if that is the primary focus then people still need balance and stability in order to achieve strength. It's foundational and I think it's a bit of a stretch to call that tool useless for bodybuilding. Do people use them thinking that it's doing something other than improving balance? Your other claims in the video seem legit tbf
Thanks for the thought out and genuine reply mate! I think in the content of bodybuilding you could do a squat or free weight movement that would do more to help improve balance and stability than standing on an unstable surface but that’s just my opinion 💪🏼 I can see some merit in the rehab section potentially but I think if we’re talking just body composition/bodybuilding your body will just become more stable and efficient at the movement pattern the more you do it and you’ll get some good body composition improvements in the process 💪🏼
@@actionfitnessnutrition that makes sense, and while I do think that some exercises typically used in physical therapy or rehab can benefit anyone, I can see how some people may just not need this to supplement their routine and it could be a poor use of their training time. Thanks to you as well for your response
My pleasure mate, Nice to know some people on youtube can have a normal thought out conversation too hahaha
You are an absolute unit of a lemon. Ever heard of rehab after knee surgery - meniscus, plica, or debridement? One of the main exercises is this kind of squat, where you need to balance. Truly, you have no idea what your are talking about.
To be fair I explained this on my instagram ⤵️ ‘4. The BOSU Ball 🔮 If we’re trying to lift heavy we need more stability, the bosu ball does the opposite 👀 Could be useful for some rehab, but if your goal is improving your body composition leave it out of your routine 😉’ My page is all about fat loss, muscle growth and body composition so in those cases they are useless
Ty man
My pleasure mate, give it a crack and let me know if it helps 💪🏼
@actionfitnessnutrition it really does that is some good info to have agen ty
Great to hear and glad I could help! Make sure you’re subscribed I’ll be posting more videos to help you daily 💪🏼
Calories -/+ smaller, bigger
100% correct mate but heaps of people drop their steps when they start dieting so it’s good reminder
Hahahaha, solid
Walking the secret tool everyone needs ✅
🤣 luv it!
Most underrated fat loss hack you’ll ever have 😂
Preventing kids from saying "FIRST"
much appreciated mate
Yeah this makes no sense u get more of a stretch in the lats with the V bar if anything on horizontal rows and a wider grip targets more of ur back muscles than ur lats so if u want a more lat focused row or pull down the V attachment is great
Depends on the person mate if you have wider shoulders you’re going rotate the shoulders in before you can get a good squeeze in the lat, it’s why I really like single arm rows and pulldowns for lats keeping the elbows close to the body!
Both are neutral grip brother, one is just wider. And both are really good, you just have to set your shoulders back and down before rowing. Form with the V-bar was pretty bad and I don’t know if it was intentional
Shoulders back and down before rowing is literally going to restrict your range the shoulder blades need to reach and elevate especially for lats! Form was intentionally bad yes
wth u yapping about, i love em
You can do whatever you want if you enjoy them mate, just because you love a certain exercise doesn’t always mean it’s the best option 😉
If you working lats use v bar
Could be more useful sure but I would still use a slightly wider neutral grip as this will shorten the lats even more 🙌🏻
@@actionfitnessnutritionI get your point, but the primary driver of growth isn’t the contraction, it’s the stretch. So really there’s nothing wrong with a v bar as long as you’re getting a good stretch at the top
@@wat5709 The primary driver would be progressive overload over time, the stretch isn’t bad at all and it depends how and why context is king here! Paul Carter and Chris Beardsley do some great research on what muscles respond best! Of course if you like the v bar and you’re seeing results go for it, I just find it limits a majority of the population I coach
العب مكانه فراشة خلفي
Mashallah
Nice video.
thanks mate give it a crack next gym session and let me know how you go!
@@actionfitnessnutrition I did it today. There is a Gym here that works on the weekends and I was able to test it. It does isolate it a lot, thanks for the tip/video.
My pleasure great to hear it helped you!
Rubbish! Both works fine and I say that as a bodybuilder
One's going to work more of your traps which is fine if thats what you want mate, most people who struggle with delt development use too much of their traps! Remember, anything works if you're on gear ;)