#thethrustisamust hashtag

Discover instagram "Thethrustisamust" tag

I actually have muscles sometimes yay 💪💪
@fitmum_em

I actually have muscles sometimes yay 💪💪

Boom! New PB ever on the hip thrust at 160kg, which I then increased to 165 X5 Vs one year ago at 115kg 🧡 super proud of this progress 💪 Set me up for the day of lectures and mental grafting 🤓📚 Happy Hump Day!

#thethrustisamust #legday #humpday #glutes #gains #girlswholift #strongwomen #progress #weightlifting #illtakethat #improvement #bootybybret
@rjenner90

Boom! New PB ever on the hip thrust at 160kg, which I then increased to 165 X5 Vs one year ago at 115kg 🧡 super proud of this progress 💪 Set me up for the day of lectures and mental grafting 🤓📚 Happy Hump Day! #thethrustisamust #legday #humpday #glutes #gains #girlswholift #strongwomen #progress #weightlifting #illtakethat #improvement #bootybybret

The Hip Thrust has become one of the more popular exercises in the past couple of years, so I decided to show you what I’ve learned from the pros. 🤗 • First, try and use bumper plates (my gym was super busy so I used regular plates). • Next, find a bench or a step/box that allows you to place your upper middle back on the edge. (I’m 5’3” and use an aerobic riser with 5 blocks).• Position your hips underneath the barbell with your legs bent, feet on the ground. • Keeping your chin tucked and stomach tight, push through your feet to lift your hips fully off the ground. • Your feet should stay directly under your knees. • If you don’t feel this in your butt, you may be going too heavy OR your feet may not be positioned directly beneath your knees. • As always, be conscious of your FORM over everything, make sure you feel it where you’re supposed to. 💪🏼😎👍🏼 What exercise do you want to see a demo of next time?? 🔥 #HipThrust #gymtip #bootybuilding #gym #fitness #weightlifting #strengthtraining #thethrustisamust #bretcontreras
@cam_fitstagram

The Hip Thrust has become one of the more popular exercises in the past couple of years, so I decided to show you what I’ve learned from the pros. 🤗 • First, try and use bumper plates (my gym was super busy so I used regular plates). • Next, find a bench or a step/box that allows you to place your upper middle back on the edge. (I’m 5’3” and use an aerobic riser with 5 blocks).• Position your hips underneath the barbell with your legs bent, feet on the ground. • Keeping your chin tucked and stomach tight, push through your feet to lift your hips fully off the ground. • Your feet should stay directly under your knees. • If you don’t feel this in your butt, you may be going too heavy OR your feet may not be positioned directly beneath your knees. • As always, be conscious of your FORM over everything, make sure you feel it where you’re supposed to. 💪🏼😎👍🏼 What exercise do you want to see a demo of next time?? 🔥 #hipthrust #gymtip

The next time you lose motivation to go after your goals, look yourself in the eyes and ask, “Is what I want greater than this temporary disinterest?” If the answer is yes, get your ass up and get after it. 🤸🏼‍♂️🏋🏻‍♀️🧘🏻‍♀️🚴🏻‍♀️📝
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#noexcuses #motivationisbullshit #habitovermotivation #discipline #challenge #personaltrainer #strongwomen #thickthighsforlife #bootygains #thethrustisamust #veganathlete #vegansofig #veganbooty #fitnhealthy #dowhatyoulove #satx
@about_trout

The next time you lose motivation to go after your goals, look yourself in the eyes and ask, “Is what I want greater than this temporary disinterest?” If the answer is yes, get your ass up and get after it. 🤸🏼‍♂️🏋🏻‍♀️🧘🏻‍♀️🚴🏻‍♀️📝 . . . . #noexcuses #motivationisbullshit #habitovermotivation #discipline #challenge #personaltrainer #strongwomen #thickthighsforlife #bootygains #thethrustisamust #veganathlete #vegansofig #veganbooty #fitnhealthy #dowhatyoulove #satx

At Fit Farm Girl we don’t only do awesome resistance bands! We also have a wide variety of products to help take your workouts to the next level💪🏻
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Our THRUST pad is an ergonomically designed, high density foam, barbell protector pad. Fitting around a barbell or olympic bar to give you just enough cushioning to distribute the weight, and prevent bruising - your body will thank you!😉
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Perfect for squats, lunges, good mornings and hip thrusts - because we all know #thethrustisamust 🍑
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Just another way we can elevate that workout experience and take your progress to the next level🙌🏻 .

#barbellpad #thrustpad #hipthrusts #squats #workoutgear #legday #humpday #fitfarmgirl
@fitbandsza

At Fit Farm Girl we don’t only do awesome resistance bands! We also have a wide variety of products to help take your workouts to the next level💪🏻 . Our THRUST pad is an ergonomically designed, high density foam, barbell protector pad. Fitting around a barbell or olympic bar to give you just enough cushioning to distribute the weight, and prevent bruising - your body will thank you!😉 . Perfect for squats, lunges, good mornings and hip thrusts - because we all know #thethrustisamust 🍑 . Just another way we can elevate that workout experience and take your progress to the next level🙌🏻 . #barbellpad #thrustpad #hipthrusts #squats #workoutgear #legday #humpday #fitfarmgirl

MANET 💫🙌🏼💪🏼🍑💕 @man.etc 
Love ❤️ training Manet 
We have seen such improvements 💪🏼squats - depth, technique and stability 💪🏼core strength and definition 💪🏼smaller waist and more defined curves 💪🏼confidence 💪🏼stamina 💪🏼technique 👌🏼 So much more to come, great work 😄😎👍🏼🐰 HERES OUR PART 1 (of our workout) SET OF 3 exercises performed continuously for x3 ROUNDS 💪🏼🍑 🍑BANDED HIP THRUST X10 REPS
🍑SINGLE LEG HIP THRUST X 10 OER SIDE 🍑x5 kB swings x 5 deadlift stiff leg repeat x 4

ALSO PERFORMED 🍑🍑HIP THRUSTS BANDED WITH SQUEEZE AT TOP OF MOVEMENT 
X1 , x1 thrust up, x 2 squeeze outs, x 2 thrust up continue to 5 then@work your way back down the ladder ie 4/3/2/1 
BURN OUT 🍑 🔥 🔥🔥🔥🔥🔥🔥 #gains #bootyworkout #bootybuilding #humpday #hipthrust #workout #legday #thethrustisamust #physique #tutorial #strengthtraining #lunges #shesquats #happyhumpday 
#booty🍑 #bootyfordays #inspiration #leggings #personaltrainer #hipthrust #healthandfitness #fitnessmodel #aesthetics #calisthenics #likeforlikes #fitfam #bodybuildingmotivation #fitnessinspiration #fitspo #instagrammodel
@theglutebunny

MANET 💫🙌🏼💪🏼🍑💕 @man.etc Love ❤️ training Manet We have seen such improvements 💪🏼squats - depth, technique and stability 💪🏼core strength and definition 💪🏼smaller waist and more defined curves 💪🏼confidence 💪🏼stamina 💪🏼technique 👌🏼 So much more to come, great work 😄😎👍🏼🐰 HERES OUR PART 1 (of our workout) SET OF 3 exercises performed continuously for x3 ROUNDS 💪🏼🍑 🍑BANDED HIP THRUST X10 REPS 🍑SINGLE LEG HIP THRUST X 10 OER SIDE 🍑x5 kB swings x 5 deadlift stiff leg repeat x 4 ALSO PERFORMED 🍑🍑HIP THRUSTS BANDED WITH SQUEEZE AT TOP OF MOVEMENT X1 , x1 thrust up, x 2 squeeze outs, x 2 thrust up continue to 5 then@work your way back down the ladder ie 4/3/2/1 BURN OUT 🍑 🔥 🔥🔥🔥🔥🔥🔥 #gains #bootyworkout #bootybuilding #humpday #hipthrust #workout #legday #thethrustisamust #physique #tutorial #strengthtraining #lunges #shesquats #happyhumpday #booty🍑

FITNESS TIP #23 Hip Thrust Form Tips. Swipe and learn!

Share with a friend who wants some powerful glutes for sport🏃🏿‍♂️🏋️‍♀️⛹🏿‍♂️🤼🏾‍♀️🤾🏼‍♀️! Or just wants some nice looking ones🍑! #thethrustisamust
@riverhealthandperformance

FITNESS TIP #23 Hip Thrust Form Tips. Swipe and learn! Share with a friend who wants some powerful glutes for sport🏃🏿‍♂️🏋️‍♀️⛹🏿‍♂️🤼🏾‍♀️🤾🏼‍♀️! Or just wants some nice looking ones🍑! #thethrustisamust

I’ve always included a lot of single leg work in my programming to combat some old imbalances. Here’s some snippets of one of last weeks Glute focused higher volume gym sessions! -
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For this session i focused on mind/muscle connection, tension and control... not on PRs.
- (Not pictured) DB Deficit Bulgarian split squat(25lbs) 2x10
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(8)Cable pulse banded sumo squat + (8)monster walk x 4 (55lbs) -
- - (10)single leg shoulder and heel elevated hip thrust + (15) banded 1.25 heels elevated hip thrusts(70 lbs) x3 -
- - (10 slow + 10 fast) cable kneeling hip thrust (67lbs) x 2 thanks for these @bretcontreras1 -
(10) Heavy deficit reverse lunges (55lbs)  x 2 -
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Glute focused back extension (25lb plate) 3x30 + single leg back extension BW 2x15
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3 second pause deficit lunge to knee hold (50lb) 2x12
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And enjoy your life as a ghost cause you’re dead. Wanna do stuff like this? Come to @theglutecamp and hang with other strong and masochist ladies.
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#legday #bootybuilding #sffitness #assassass #buttstuff
@girlwhocandobothsf

I’ve always included a lot of single leg work in my programming to combat some old imbalances. Here’s some snippets of one of last weeks Glute focused higher volume gym sessions! - - For this session i focused on mind/muscle connection, tension and control... not on PRs. - (Not pictured) DB Deficit Bulgarian split squat(25lbs) 2x10 - (8)Cable pulse banded sumo squat + (8)monster walk x 4 (55lbs) - - - (10)single leg shoulder and heel elevated hip thrust + (15) banded 1.25 heels elevated hip thrusts(70 lbs) x3 - - - (10 slow + 10 fast) cable kneeling hip thrust (67lbs) x 2 thanks for these @bretcontreras1 - (10) Heavy deficit reverse lunges (55lbs) x 2 - - Glute focused back extension (25lb plate) 3x30 + single leg back extension BW 2x15 - - 3 second pause deficit lunge to knee hold (50lb) 2x12 - And enjoy your life as a ghost cause you’re dead. Wanna do stuff like this? Come to @theglutecamp and hang with other strong and masochist ladies. - - #legday #bootybuilding

Whatever you want in life—act like you already have it.
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You want better self esteem? Do self esteemable things. This means respecting yourself and acting like you’re valuable.
You want to be rich? Act like a billionaire. Don’t spend every penny of your paycheck on latte’s and $300 shoes—but be intelligent with your assets and plan like you will lose everything tomorrow.
You want to be healthy? Stop taking your health for granted. Be grateful for what you have and treat your body with respect and better than you would treat your dog.
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If you can implement these habits effectively—you will become what your habits reflect. Law of Attraction baby🙏🏻🌻 #freeyourinnerathlete
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📸 @bkphotodesign
@alexarukstela

Whatever you want in life—act like you already have it. . You want better self esteem? Do self esteemable things. This means respecting yourself and acting like you’re valuable. You want to be rich? Act like a billionaire. Don’t spend every penny of your paycheck on latte’s and $300 shoes—but be intelligent with your assets and plan like you will lose everything tomorrow. You want to be healthy? Stop taking your health for granted. Be grateful for what you have and treat your body with respect and better than you would treat your dog. . If you can implement these habits effectively—you will become what your habits reflect. Law of Attraction baby🙏🏻🌻 #freeyourinnerathlete . 📸 @bkphotodesign

If you want to fly 🦋You’ve got to give up the shit that’s weighing you down ⚓️
@fitsanders

If you want to fly 🦋You’ve got to give up the shit that’s weighing you down ⚓️

You will never know your limits unless you push yourself to them!💪🏽
Werbung wegen Markennennung/ Markenmarkierung/ Ortsmarkierung
@_aannee_

You will never know your limits unless you push yourself to them!💪🏽 Werbung wegen Markennennung/ Markenmarkierung/ Ortsmarkierung

good evening <3

currently on day two of a busy work week (yey half term) which is cool because I need loads of hours to save up some money for med school. However this does make life difficult when it comes to training/nutrition etc. because what I can eat and when I can eat it is pretty limited. I've prepped all my dinners for the week but lunch is the tricky meal!
@tally.fit

good evening

👊🏽 #TRANSFORMATIONTUESDAY 👊🏽
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Yo, so I posted a lil insight yesterday about my competing journey, but here was where I really started last year after my ~2-3 month “dirty bulk,” disclaimer, I will never do a dirty bulk again, as I didn’t find it helpful last year as a bikini athlete. -
So yeah, you can see I was a bit of a chunky monkey here🙈 I was eating A LOT (wasn’t counting calories, but was probably ~3500) cals/day, lifting 5x a week, and taking maybe 1-3 spin classes a week. 
Left Photo: 
February 2018
150lbs/68kg
~26% Bodyfat
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Now, I’m eating pretty much whatever I want, but my diet is cleaner in general nowadays. I’m eating intuitively rather than force feeding myself. I’m not tracking macros, I’d say I’m probably averaging 3300 cals a day & strength training 3-4x a week, and doing cardio 10x a week. 
Right Photo:
TODAY! February 2019
149lbs/68kg
~21% Bodyfat
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This is what recomping your body looks like! There’s a huge difference between these two photos, but weight isn’t much of it. I weigh about the same weight in both photos, but am much lower in body fat now and have put on a lot of muscle mass.
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This is what body BUILDING is all about. It’s about transforming your physique how you want it to look. I’ve been training with coach @bretcontreras1 consistently for about 9 months and give him a lot of credit for this physique I’m rocking today.
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I’m so proud of this mass I’ve put on this past year. understand that changes don’t happen overnight, stay consistent with your training and diet and results will follow, Happy Tuesday ma friends!
@domscottfit

👊🏽 #transformationtuesday 👊🏽 - Yo, so I posted a lil insight yesterday about my competing journey, but here was where I really started last year after my ~2-3 month “dirty bulk,” disclaimer, I will never do a dirty bulk again, as I didn’t find it helpful last year as a bikini athlete. - So yeah, you can see I was a bit of a chunky monkey here🙈 I was eating A LOT (wasn’t counting calories, but was probably ~3500) cals/day, lifting 5x a week, and taking maybe 1-3 spin classes a week. Left Photo: February 2018 150lbs/68kg ~26% Bodyfat - Now, I’m eating pretty much whatever I want, but my diet is cleaner in general nowadays. I’m eating intuitively rather than force feeding myself. I’m not tracking macros, I’d say I’m probably averaging 3300 cals a day & strength training 3-4x a week, and doing cardio 10x a week. Right Photo: TODAY! February 2019 149lbs/68kg ~21% Bodyfat - This is what recomping your body looks like! There’s a huge difference between

Single-leg Hip Thrust 🔥

I’m going through a phase of doing these in between my weighted sets for extra burn out! I also do them to warm up before barbell hip thrusts to activate the glutes!

I aim for 20 each leg, an easier variation is to cross the non working leg over the working leg but if you want a challenge try to keep the non working leg extended and toe pointed!

I focus on keeping my whole upper body, core + glutes braced right as I can to really accentuate the hip hinge movement.
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#bootyworkout #thethrustisamust #hipthrust #singleleghipthrust 
#waisttobootyratio #musclegainz #fitgrammers #instafitgirl #instafitgirls #murves #girlswholiftweights #bodybuildingwomen #bikinibodyworkout #thebossbabesociete #bossbabemovement #bossbabetribe #thesportsmodelproject #fitnessgirlguide #fitnessgirlmotivation #gymmotivation💪 #fatlosscoach #getlean #bikinifit #fitspo_beauty #fitnessbikini #bootybuilding🍑 #fitjourney #followmyfitnessjourney #fitbabes
@victoriadehaty

Single-leg Hip Thrust 🔥 I’m going through a phase of doing these in between my weighted sets for extra burn out! I also do them to warm up before barbell hip thrusts to activate the glutes! I aim for 20 each leg, an easier variation is to cross the non working leg over the working leg but if you want a challenge try to keep the non working leg extended and toe pointed! I focus on keeping my whole upper body, core + glutes braced right as I can to really accentuate the hip hinge movement. . . . . . . #bootyworkout #thethrustisamust #hipthrust #singleleghipthrust #waisttobootyratio #musclegainz #fitgrammers #instafitgirl #instafitgirls #murves #girlswholiftweights #bodybuildingwomen #bikinibodyworkout #thebossbabesociete #bossbabemovement #bossbabetribe #thesportsmodelproject #fitnessgirlguide #fitnessgirlmotivation #gymmotivation💪 #fatlosscoach #getlean #bikinifit #fitspo beauty #fitnessbikini #bootybuilding🍑 #fitjourney #followmyfitnessjourney #fitbabes

Shoulders shoulders 👌

Yes I’m sitting the wrong way round 👍
@fitmum_em

Shoulders shoulders 👌 Yes I’m sitting the wrong way round 👍

So go on and get that bread, y'all.
@buttsnthangs

So go on and get that bread, y'all.

If you see my workouts and think🤔...
man, she always does the same exercises... you are absolutely right girlfriend, I do. See my goal is muscle hypertrophy (growth) 💪🏼 and there’s  this thing called progressive overload (gradual increase of stress put on the body during exercise) that is one essential part of the equation. 🔢 SO, I do some of same exercises week over week, gradually increasing either weight or total volume and overtime, the muscles will grow. Wow, groundbreaking, kris. 🤯
Two exercises shown here that I focus on for glute growth is back squats (bc yay I can finally do them again pain-free) & hip thrusts bc #thethrustisamust 🍑 One thing to note is that if my form ever breaks down, I do not increase weight, but instead, try to increase total reps. Don’t let these shitspos make you believe you have to do different exercises every week to “confuse the muscle”. That’s nonsense. And that’s my 2 cents. 🤷🏻‍♀️ 2.19.19
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#glutegrowth #gluteprogress #glutepump #legdayworkout #hipthrusts #weightlossprogress #tonedlegs #gaintain
@kayyfit

If you see my workouts and think🤔... man, she always does the same exercises... you are absolutely right girlfriend, I do. See my goal is muscle hypertrophy (growth) 💪🏼 and there’s this thing called progressive overload (gradual increase of stress put on the body during exercise) that is one essential part of the equation. 🔢 SO, I do some of same exercises week over week, gradually increasing either weight or total volume and overtime, the muscles will grow. Wow, groundbreaking, kris. 🤯 Two exercises shown here that I focus on for glute growth is back squats (bc yay I can finally do them again pain-free) & hip thrusts bc #thethrustisamust 🍑 One thing to note is that if my form ever breaks down, I do not increase weight, but instead, try to increase total reps. Don’t let these shitspos make you believe you have to do different exercises every week to “confuse the muscle”. That’s nonsense. And that’s my 2 cents. 🤷🏻‍♀️ 2.19.19 • • •

🍑EJERCICIO TOP DE GLÚTEOS: PULL THROUGH🍑
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. ✍️El pull-through es un ejercicio no muy común en los gimnasios, pero es una gran herramienta para trabajar el glúteo mayor, ya que su función principal es la extensión de cadera y nos permite una gran activación de este.
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. 👉Es un ejercicio bastante seguro y fácil de aprender, por lo que en personas que están empezando puede ser un buen patrón de movimiento para iniciarse en el trabajo de glúteos
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. 💥También puede ser interesante para incluir en el calentamiento y como pre-activación, ya que a mucha gente le cuesta sentir el glúteo, y este ejercicio nos permite una contracción isométrica del glúteo al final del movimiento, por lo que nos puede ayudar a sentirlo💥 🧐Como vemos, el pull-through puede ser un ejercicio muy interesante para incluir en nuestras planificaciones.

Si tienes cualquier pregunta, déjala en los comentarios👇 ⛔IGNORAR

#fitness #fitnessmotivation #fitnessadict #glute #glutetraining #gluteos #hipthrust #entrenamiento#musculo #training #gym #ejercicio #physicalfitness #ftfmovement #butt #thethrustisamust#bootybuilding #gluteosperfectos #gluteday #diadegluteos #motivación #gluteosdeacero #pullthrough #like4like
@kevintrainer_

🍑EJERCICIO TOP DE GLÚTEOS: PULL THROUGH🍑 . . . ✍️El pull-through es un ejercicio no muy común en los gimnasios, pero es una gran herramienta para trabajar el glúteo mayor, ya que su función principal es la extensión de cadera y nos permite una gran activación de este. . . . 👉Es un ejercicio bastante seguro y fácil de aprender, por lo que en personas que están empezando puede ser un buen patrón de movimiento para iniciarse en el trabajo de glúteos . . . 💥También puede ser interesante para incluir en el calentamiento y como pre-activación, ya que a mucha gente le cuesta sentir el glúteo, y este ejercicio nos permite una contracción isométrica del glúteo al final del movimiento, por lo que nos puede ayudar a sentirlo💥 🧐Como vemos, el pull-through puede ser un ejercicio muy interesante para incluir en nuestras planificaciones. Si tienes cualquier pregunta, déjala en los comentarios👇 ⛔IGNORAR #fitness #fitnessmotivation #fitnessadict #glute

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Week 8
Day 2
Deadlift 3x2@140k
Sumo Deadlift 4x6@120k
Chinups 4x8@bw
Close Neutral Pulldown 4x10@60k
Wide Neutral Kneeling Pulldown 15/12/12/12@45k
Rope Straight Arm Pulldown 4x12@15k
Close Neutral Seated Row 15/15/12@40k
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#thethrustisamust #dosdegorille #gorillaback #backworkout #teamnocalves #teamforneverlean #workout #weightlifting #instafit #fitfam #bodybuilding #fitness #guyswholift #gains #muscle #fitnessmotivation #progress #justdoit #noexcuses
@foret_kevin

• Week 8 Day 2 Deadlift 3x2@140k Sumo Deadlift 4x6@120k Chinups 4x8@bw Close Neutral Pulldown 4x10@60k Wide Neutral Kneeling Pulldown 15/12/12/12@45k Rope Straight Arm Pulldown 4x12@15k Close Neutral Seated Row 15/15/12@40k • #thethrustisamust #dosdegorille #gorillaback #backworkout #teamnocalves #teamforneverlean #workout #weightlifting #instafit #fitfam #bodybuilding #fitness #guyswholift #gains #muscle #fitnessmotivation #progress #justdoit #noexcuses

On Tuesday, we do...crepes?
Protein crepes, naturally.

I've posted this recipe so many times but it still doesn't get old taste wise. Makes two servings ❤ 
Stuffed these with 20g of @grenadeofficial carb Killa spread in hazel nutter, and had a coffee with zero cal creamer in it. Not sure what to think about the coffee creamer...will probably just stick to milk!

Macros:
240 kcal 
15.8g carbs
11.1g fat
20.9g protein
@tally.fit

On Tuesday, we do...crepes? Protein crepes, naturally. I've posted this recipe so many times but it still doesn't get old taste wise. Makes two servings ❤ Stuffed these with 20g of @grenadeofficial carb Killa spread in hazel nutter, and had a coffee with zero cal creamer in it. Not sure what to think about the coffee creamer...will probably just stick to milk! Macros: 240 kcal 15.8g carbs 11.1g fat 20.9g protein

I’m a few weeks shy of the third anniversary since the day I decided I wanted to change my body. This is my transformation from day 1 in 2016 to today. 
Thank you for your dedication to my cause @warrensbodyshop I could never have got this far without you. .
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#transformationtuesday #bodypositive #strongnotskinny #strongwomen #girlswholift #gymmotivation #fitspiration #nofilter #thethrustisamust #gains #grind #hardwork #pt #fitfam #gymlife #goals
@sheznel

I’m a few weeks shy of the third anniversary since the day I decided I wanted to change my body. This is my transformation from day 1 in 2016 to today. Thank you for your dedication to my cause @warrensbodyshop I could never have got this far without you. . . #transformationtuesday #bodypositive #strongnotskinny #strongwomen #girlswholift #gymmotivation #fitspiration #nofilter #thethrustisamust #gains #grind #hardwork #pt #fitfam #gymlife #goals

Sometime you just have to put your hair up.
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No I don’t currently look like this from everyone that will ask lol. I’ve put on more muscle then I did my last year at the end of my building phase and I still have at least 9 weeks!... excited to share my bod pod results with you all in about 2 weeks!
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As a competitor you consistently have to  push yourself out of your comfort zone. Have uncomfortable training where you need to force yourself to keep going when others would stop... you have nights you go to bed hungry just a few weeks from stepping on stage... then you’re trying to put on weight and build muscle you go through periods of being comfortable with your body, periods of eating even though you don’t want to... because the only way you gain more muscle is if you gain weight and push your mind and body everyday through cutting and bulking season to places most people couldn’t. But you love the result and that’s what your working for... the final goal.
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📸 @kaylatrainsandshoots
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@allisondillett @paul_dillett @wbff_official .
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#transformationtuesday #bootyfordays #motivationmonday #thethrustisamust #legday #legworkout #workout #training #wod #hamstringworkout #quads #gains #girlswithmuscle #girlswholift #fitnessmodel #fitnessmotivation #summer #wbff #wbffpro #goals #fitnesschick #fitnessgirl #bodybuilding #powerbuilding #powerlifting #hairstyles  #girlswhopowerlift #gymlife #love #beach
@alyssa_fit_rd

Sometime you just have to put your hair up. • No I don’t currently look like this from everyone that will ask lol. I’ve put on more muscle then I did my last year at the end of my building phase and I still have at least 9 weeks!... excited to share my bod pod results with you all in about 2 weeks! • As a competitor you consistently have to push yourself out of your comfort zone. Have uncomfortable training where you need to force yourself to keep going when others would stop... you have nights you go to bed hungry just a few weeks from stepping on stage... then you’re trying to put on weight and build muscle you go through periods of being comfortable with your body, periods of eating even though you don’t want to... because the only way you gain more muscle is if you gain weight and push your mind and body everyday through cutting and bulking season to places most people couldn’t. But you love the result and that’s what your working for... the final goal. • 📸

140kg/308lb for 4x8 (PR) 10kg more than my squat 1rm 🙄
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Had pull ups, lat pulldowns, db rows, ham curls, hip thrusts and bicep curls today all high reps for 3-4 sets
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Hoping all these butt gains carry over to my squat and deadlift. Going to slow down to 5kg weekly increases now though and get a bit more control over the reps. 3x5 pause reps anyone? 😉————————————————————————
#powerlifting #weightlifting #powerbuilding #powerlifter #hipthrust #absworkout #quads #squats #fitspo #menshealth #fitnessaddict #powerlifter #legs #strong #gains #deadlift #glutes #strength #strengthtraining #thethrustisamust #muscles #legday #bodybuilding #74kg #74kgboiz #smolboi
@atelo_fitness

140kg/308lb for 4x8 (PR) 10kg more than my squat 1rm 🙄 . Had pull ups, lat pulldowns, db rows, ham curls, hip thrusts and bicep curls today all high reps for 3-4 sets . Hoping all these butt gains carry over to my squat and deadlift. Going to slow down to 5kg weekly increases now though and get a bit more control over the reps. 3x5 pause reps anyone? 😉———————————————————————— #powerlifting #weightlifting #powerbuilding #powerlifter #hipthrust #absworkout #quads #squats #fitspo #menshealth #fitnessaddict #powerlifter #legs #strong #gains #deadlift #glutes #strength #strengthtraining #thethrustisamust #muscles #legday #bodybuilding #74kg #74kgboiz #smolboi

You can build the body you want 🔥
It’s pretty amazing actually.
Something I’ve always been a little self conscious about is my rear end 🤣
It’s a good rear end and has done a lot for me- but it was just kind of blah (swipe to see and promise me not to laugh too much).
The thing about building though is that it does not happen over night, so I wanted to offer a few points that have helped me (and no, I’m not done building 🌱):
• Hip Thrusts are amazing. Yes they are awkward, don’t make eye contact- or do 🤣
• Working on my anterior pelvic tilt. Being conscious of my pelvis and my abdominal muscles to pull it all back together.
• When thrusting- at the top of the movement I want my shins vertical and my knees over my heels- too far forward or backwards will hit more quads or hamstrings.
• Eat food!!!! Muscles need calories to grow 💪
• For a while, I trained my glutes 2-3 times a week, but all personal depending on your recovery time.
• Find movements that help you activate the muscle you want to feel- for me I had the hardest time communicating with my glutes and this helped tremendously!

I hope this helps or at least you got a laugh at my last year’s booty 😊
@the_big_lebansky

You can build the body you want 🔥 It’s pretty amazing actually. Something I’ve always been a little self conscious about is my rear end 🤣 It’s a good rear end and has done a lot for me- but it was just kind of blah (swipe to see and promise me not to laugh too much). The thing about building though is that it does not happen over night, so I wanted to offer a few points that have helped me (and no, I’m not done building 🌱): • Hip Thrusts are amazing. Yes they are awkward, don’t make eye contact- or do 🤣 • Working on my anterior pelvic tilt. Being conscious of my pelvis and my abdominal muscles to pull it all back together. • When thrusting- at the top of the movement I want my shins vertical and my knees over my heels- too far forward or backwards will hit more quads or hamstrings. • Eat food!!!! Muscles need calories to grow 💪 • For a while, I trained my glutes 2-3 times a week, but all personal depending on your recovery time. • Find movements

Today was something else!!! Did a bunch of warm up deadlift sets working up to 300lbs. After that it was time to Hip Thrust. Warmed up to 405 (a few sets with 135,225,315) and did 3 working sets of 6 with that weight (swipe for those). Then, because I both love and hate myself, I finished with a drop set. 10 reps with 315, 12 reps with 225, 14 reps with 135 (iso holds on the last 4 reps). Sped up for your viewing pleasure. Thank you @davidfisher_13 for the assist! 🥰 #deadlift #hipthrust #powerlifting #girlswholift #lifting #gym #strength #glutes #gluteworkout #workout #fitinsta #instafit #thethrustisamust
@carlaarmadillo

Today was something else!!! Did a bunch of warm up deadlift sets working up to 300lbs. After that it was time to Hip Thrust. Warmed up to 405 (a few sets with 135,225,315) and did 3 working sets of 6 with that weight (swipe for those). Then, because I both love and hate myself, I finished with a drop set. 10 reps with 315, 12 reps with 225, 14 reps with 135 (iso holds on the last 4 reps). Sped up for your viewing pleasure. Thank you @davidfisher 13 for the assist! 🥰 #deadlift #hipthrust #powerlifting #girlswholift #lifting #gym #strength #glutes #gluteworkout #workout #fitinsta #instafit #thethrustisamust

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