Dumbbell Zottman curls are a killer biceps and forearms combo. 💪

👉 Start Light to Control the Tempo

👉 Focus on the Supinated Curl Up

👉 Rotate Slowly at the Top

👉 Lower with Control

#dumbbell #dumbbellworkout #zottmancurls #bicepcurls #curlworkout #weightlifting #strengthtraining #form #technique #advice #tips #onlinecoach #onlinepersonaltraining

#workoutOfTheDay

An before-easter-dinner-at-my-family-workout to get tired and not care about possible drama...

First finding 1RM deadlift. Last 1RM was from march 2024, at 123kg... with the support of the coach I lifted 130kg off the ground today :D #PR

Then the fitness test "Cold Shoulder" which I have done two times before, but earlier I had serious shoulder issues so had to switch the burpees for bike erg - not this time :)

For time, 5 rounds
* 6 Deadlifts (60/80)
* 9 Toes-To-Bar
*12 Burpee Box Jumps

I dropped the weight to 70kg and switched the toes-to-bar for leg raises, and finished in 11'40".

Happy with the results :)

#workout #wod #crossfit #endgame #FunctionalFitnessEndgame #fitodon #gym #fitness #weightlifting

Tips for Ab Crunch Machine 📌

When done properly, the lying ab crunch isolates the rectus abdominis (your “six-pack” muscle) more effectively.

#machine #strengthmachine #strengthtraining #weightlifting #form #technique #abs #core #midsection #workout #exercise #onlinecoach #onlinepersonaltrainer

💪🔥 The Role of Muscle Damage for Growth

Understanding the relationship between muscle damage and growth is important because it helps you train smarter, not just harder.

📈 Muscle Damage Helps Muscles Grow

⚠️ Your Body Sends Help to the Muscles

🧩 It’s Only One Piece of the Puzzle

⛓️‍💥 Too Much Damage Can Hurt Progress

#muscledamage #musclegrowth #musclegain #weightlifting #strengthtraining #musclerepair #metabolic #soreness #overtraining #onlinecoach #onlinepersonaltrainer

☑️ Training the Biceps with EZ Bar Curls 💪

Try these effective tips for performing EZ bar bicep curls to maximize muscle growth and reduce injury risk.

👉 Narrow grip: Targets the long head of the biceps more.

👉 Wide grip: Emphasizes the short head of the biceps.

#weightlifting #strengthtraining #isolation #ezbar #biceps #bicepcurls #musclegrowth #musclegain #technique #form #personaltrainer #onlinecoach #onlinepersonaltrainer

#workoutOfTheDay

First bench presses! Continuation of the max-rep-bench press, 1' rest, and then max-rep again @ 50% weight.

Added 3kg over last week, increased reps too ;)

28 reps @ 40kg, and 65 reps @ 20kg.
(last week was 26 and 36)

After that the #workout "Fleetwood Mac"

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
* Devil Presses (10/15)
* 100m run after each set

I scaled to doing the devil presses with 9kg dumbbells (could have used the 10s but those were taken), and doing 200m bike-erg instead of running.

It went fairly well, finished in 12'.

#wod #crossfit #endgame #FunctionalFitnessEndgame #fitodon #gym #fitness #weightlifting