6.0M
FIYour arms are small because you ignore this muscle. 💪🔥
Build thickness. Build real size.
Level up with @fitonomy.coach
#fitonomy #armworkout #brachialis #gymtips #hypertrophy
@fitonomy.coach
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274.7K
COThis is a hypertrophy-focused shoulder workout built for width.
The focus is side-delt priority, rear-delt support, and just enough pressing to finish the session without wasting volume.
Shoulder day:
1. Cable Lateral Raise — 3×10–15
2. Machine Lateral Raise — 3×8–12
Alt: Leaning Cuffed Cable Lateral Raise
3. Reverse Pec Deck — 2–3×10–15
Alt: Rear Delt Dumbbell Fly
4. Dumbbell Shoulder Press — 2×6–10
Better structure. Better tension. Less junk volume.
Save this shoulder day.
#shoulders #deltworkout #lateralraise #widershoulders #hypertrophy
@connefi
14.9M
HEYour elbow path decides what grows.
Pull straight up ❌
Pull toward your hip ✅
Small angle change. Big activation difference.
Red = shoulder dominant
Green = lat dominant
Control the arc. Own the rep.
#backworkout #dumbbellrow #latworkout #muscleactivation #gymeducation #formmatters #hypertrophy #strengthtraining #mindmuscleconnection
@heedflo
290.1K
GAMalibu Malibu Malibu
If your main goal on a Lat Pulldown is to work the lats… stop stretching.
For most people, forcing a huge stretch at the top actually makes the movement worse for the lats. Once the arms go fully overhead, you start losing tension on the lats and the movement shifts toward the shoulders and upper back.
You are perfectly fine stopping just before your shoulders fully elevate. Your arms can be nearly straight, but in order for them to be straight, you should allow yourself to have a much wider grip so that you still stay in the proper range of motion. (50°-120°)
If you’re curious on the perfect lat pulldown, check the linked reel on this video.
Follow for more!
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Dm me for 1:1 Coaching
( I guess I gotta keep reminding people )
mogged (v2)
#gym #bodybuilding #fitness #lats #hypertrophy
@gavinmobrien
325.3K
BELAT PULLDOWN: FLARE vs TUCK — This Changes EVERYTHING
Here’s the breakdown 👇
⸻
Elbows Flared Out 💥
🎯 Main drivers:
🔴 Mid & lower traps
🔴 Rhomboids
🔴 Rear delts
➕ Assists:
⚪ Upper/outer lats
🔥 What you’re building:
Upper-back density. That 3D armor look.
⸻
Elbows Tucked In ⚡
🎯 Main drivers:
🔴 Lats (lower + inner fibers)
🔴 Teres major
➕ Assists:
⚪ Biceps
⚪ Brachialis
🔥 What you’re building:
Lat width. That sharp V-taper.
Save this for your next pull day.
#backday #latpulldown #gymtips #hypertrophy #gymtok
@benjaminberendsen
404.2K
MATem exercício que não falha pelo peito.
Falha pela coreografia.
No cross de cima pra baixo, muita gente complica um movimento que deveria ser muito mais limpo e muito mais eficiente.
Aí faz força, anda, mexe tudo… e o peitoral segue sem mandar de verdade na repetição.
Quando o caminho encaixa, o exercício muda de cara.
Assiste até o fim e me diz: tu já tinha reparado nisso ou tava só repetindo do jeito que vê por aí?
#chestworkout #cablefly #pectraining #gymtips #hypertrophy
@matheus.bortoluzzii
3.0M
MATem puxada que só engana bonito.
No nome é dorsal.
Na execução, vira só cotovelo indo pra trás e as costas assistindo de camarote.
Quando tu acerta o caminho do braço, a dorsal para de ser figurante e começa a puxar de verdade.
Não é perfumaria técnica.
É o detalhe que separa quem só baixa a barra de quem realmente treina costas.
Sincero agora: tu sente dorsal nessa puxada ou só sente que fez força?
#latpulldown #backday #lats #hypertrophy #gymtips
@matheus.bortoluzzii
175.7K
CHThe stability you get from an actual hack squat machine can’t be replaced by any smith machine variation 🗣️
I got way too many comments on one of my posts with people parroting the same nonsense that placing your feet far out in front of you while squatting in a smith machine “feels like a hack squat” 🥴
Yes, I understand we all need to make the best of our equipment.
Yes, I know that Hackenschmidt coined this variation, and the hack squat machine is just an adaptation of this.
With all this said, it’s highly likely that most people who commented, “That’s just a hack squat,” have no clue who Hackenschmidt is and are likely assuming feet-forward squats are the same thing as a hack squat machine.
While the feet-forward smith squat helps take some pressure off our backs and bias our quads a bit more, it does NOT replace the stability you’ll get from a well-built hack squat.
@charlton_banks
590.6K
MUIf you want to force growth, you have to push past the burn. Watch CBum demonstrate a classic burnout technique on the cable curls.
The Breakdown:
1️⃣ The Main Set: Perform your standard reps with both arms, keeping the elbows pinned and focusing on a hard squeeze at the top.
2️⃣ The Burnout: Once you reach failure with both arms, don't drop the weight! Immediately switch to alternating single-arm (unilateral) reps. This allows one arm to rest for a second while the other works, letting you squeeze out those final, growth-inducing reps.
No music. No talking. Just the sound of hard work. 😤
Save this for your next Arm Day! 💾👇
#cbum #bicepworkout #armday #bodybuildingmotivation #gymgrind #hypertrophy #cablecurls #fitnessjourney
@musclecllub
244.9K
FLSame Machine. Different Emphasis. 🎯
Pec Deck — 3 Chest Variations 💪🔥
No seat adjustment.
Just body positioning.
1️⃣ Lower Chest
Neutral upper back on the pad.
Glutes slightly forward.
Downward intention.
2️⃣ Mid Chest
Full neutral position.
Balanced squeeze.
3️⃣ Upper Chest
Lean slightly forward.
Upper torso engaged.
Upward focus.
Small shifts.
Different tension. 🧠🔥
Stop just closing the handles.
Start controlling the angle.
Chest activation cheat code. 🔓
Follow for more detailed breakdowns. 🚀
#upperchest
#gymprogress
#FitnessCoach
#hypertrophy
#gymlife
@florian_chris1
104.4K
KAHypertrophy-focused 5-Day Workout Split.
This hybrid program combines the best of Upper/Lower and PPL (Push/Pull/Legs) to ensure every muscle group is hit with the optimal volume and frequency for maximum muscle growth and strength gains.
Save this for your next session! 💾
🗓️ THE 5-DAY HYBRID SPLIT
Monday — UPPER (Power & Volume)
• Chest: Bench Press (4×6–8), Incline DB Press (3×8–10)
• Back: Pull-Ups/Lat Pulldown (4×8–10), Barbell Row (3×8–10)
• Shoulders: DB Shoulder Press (3×10), Lateral Raises (3×12–15)
• Arms: Barbell Curl (3×10), Triceps Pushdown (3×12)
Tuesday — LOWER (Foundation)
• Quads: Barbell Squat (4×6–8), Leg Press (3×12)
• Hamstrings: Romanian Deadlift (4×8–10), Leg Curl (3×12)
• Calves: Standing Calf Raises (4×15–20)
• Core: Hanging Leg Raises (3×15)
Wednesday — ACTIVE RECOVERY 🧘♂️
• Focus on Mobility Work, Light Walking, and Stretching.
Thursday — PUSH (Chest, Shoulders, Triceps)
• Chest: Incline Bench Press (4×8–10), Cable Fly (3×12–15)
• Shoulders: Overhead Press (4×6–8), Lateral Raises (3×15)
• Triceps: Skull Crushers (3×10), Rope Pushdown (3×12–15)
Friday — PULL (Back, Biceps, Rear Delts)
• Back: Deadlift (3×5), Seated Cable Row (4×10), Lat Pulldown (3×12)
• Rear Delts: Face Pull (3×15)
• Biceps: EZ Bar Curl (3×10), Hammer Curl (3×12)
Saturday — LEGS (Hypertrophy)
• Quads: Hack Squat (4×10), Walking Lunges (3×12/leg)
• Hamstrings: RDL (3×10), Seated Leg Curl (3×15)
• Calves/Abs: Seated Calf Raises (4×20), Cable Crunch (3×15)
Sunday — REST & RELOAD 🛌
• Hydrate, meal prep, and let those muscles recover!
Follow @karantransforms for daily health and fitness tips✅
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#workoutsplit #gymroutine #musclebuilding #fitnessmotivation #hypertrophy
[ Workout Split, Gym Routine, Muscle Building, Fitness Motivation, Hypertrophy, Bodybuilding, Strength Training, Upper Lower Split, PPL Routine, Gym Tips ]
@karantransforms
105.8K
YOStruggles of an SBL… #yotalks #hypertrophy #bodybuilding #science
@yotalks
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💡 Top performing posts average 6.1M views (2.8x above average). Moderate competition - consistent posting builds momentum.
Post consistently 3-5 times/week at times when your audience is most active
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🔥 #Hypertrophy shows high engagement potential - post strategically at peak times
📹 High-quality vertical videos (9:16) perform best for #Hypertrophy - use good lighting and clear audio
✨ Many verified creators are active (67%) - study their content style for inspiration
✍️ Detailed captions with story work well - average caption length is 627 characters
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