🥗 Macro Ratios for Different Training Phases 🏋️

Macro ratios for different training phases, especially if the goal is muscle gain without unnecessary fat gain or performance drop-offs.

🍗 Bulking (Muscle-Building Phase)

🥒 Lean Gain / Recomposition

🍖 Strength-Focused Phase

#macro #training #bulking #musclebuilding #leangain #recomposition #strength #cutting #nutrition #diet #onlinecoach #personaltrainer #onlinefitnesscoach

Understanding Dumbbell Preacher Curls 💪

1️⃣ Use a preacher curl bench with the padding set or with an incline bench, armpits tucked in at the top edge.

2️⃣ Hold a dumbbell in one hand with a neutral or supinated grip (palm facing up).

3️⃣ Arm fully extended but not locked, wrist in a neutral position (avoid bending back).

4️⃣ Contract your biceps to lift the dumbbell slowly toward shoulder height. Keep your forearm in line with your wrist,.

#dumbbellworkouts #onlinecoach #personaltrainer

🔥 Warm Ups Prime Your Muscles for Lifting 🔥

Warm Ups are great ways to prepare your body for workouts and help to prep muscles and prevent injuries.

Increase Blood Flow for Muscles 🩸

Activate Key Muscle Groups 🔑

Enhance Joint Mobility and Range of Motion 🦵

#warmups #muscle #bloodflow #musclegroups #jointmobility #rangeofmotion #injuryprevention #stretching #onlinecoach #personaltrainer

🦵Tips and Benefits of Dumbbell Split Squats🦵

Stand with feet hip-width apart, holding a dumbbell in each hand at your sides.

Step one foot forward into a split stance (about 2–3 feet apart)

Bend both knees to lower your body straight down, keeping your front knee aligned over your ankle and your back knee pointing toward the floor

#tips #advice #legs #quads #hamstrings #glutes #form #technique #workout #exercise #dumbbells #onlinecoach #personaltrainer #onlinefitnesscoach

🥬 Micronutrients for Muscle Building 🥦

Micronutrients which include vitamins and minerals, may not directly provide calories or protein for muscle growth, but they’re essential for the processes that make muscle building possible.

🥗 Magnesium

☀️ Vitamin D

🫘 Zinc

🍌 Potassium

#micronutrients #nutrients #diet #magnesium #vitamind #zinc #potassium #musclegrowth #musclegain #advice #onlinecoach #personaltrainer

☑️ The Benefits of Performing Dumbbell Front Raises 🏋️

👉 The anterior deltoids are heavily involved in pushing movements (bench press, overhead press, push-ups).

👉 Strengthening them directly helps improve both pressing power and shoulder stability.

👉 Well-developed front delts create a more broad and athletic look, complementing chest and upper arm muscle growth.

#dumbbell #dumbbellfrontraise #shoulders #delts #shoulderstability #weightlifting #strengthtraining #onlinecoach #personaltrainer

How Creatine Goes Beyond Strength 💪🔥

Creatine has a major impact on hypertrophy, performance as well as overall health. Learn how it influences strength in many ways!

🧬 Cellular Hydration & Muscle Volume (“Cell Swelling”)

🏃 Faster Recovery Between Sets & Workouts

⚡️ Enhanced Training Density & Muscle Endurance

🧠 Support for Cognitive Function and Mind-
Muscle Connection

#creatine #creatinemonohydrate #strength #hypertrophy #performance #musclevolume #hydration #onlinecoach #personaltrainer