| bponlinefitness.com |
Even when I’ve went through multiple struggles and setbacks.
There are many days like today where I feel grateful and thankful about life and that I have another chance to keep going and to keep trying.
Each moment is building you and making you stronger than ever before. 💪
Smith Machine Incline Chest Press ↗️
For best results, keep your shoulder blades pulled back and down, lower the bar with control toward the upper chest, avoid bouncing, and press without locking out so hard that you lose chest tension.
Think control first, weight second.
#smithmachine #inclinechestpress #chestpress #onlinecoach #personaltrainer
🏋️ Skill Before Size (for Weightlifting)
The “Skill Before Size” principle is the idea that your body has to learn how to use a muscle effectively before it can grow it significantly.
—
⚡️ Your Nervous System Learns Before Your Muscles Grow
Before muscle size increases, your body is improving coordination, timing, and muscle recruitment.
#skill #weightlifting #fitness #onlinecoach #personaltrainer
Dumbbell Alternating Chest Press ⬆️⬇️
The goal is to keep one side stable while the other side presses. This builds chest strength, control, shoulder stability, and better mind-muscle connection.
Set your base first. ▶️
Start with both dumbbells over your chest. ⬆️
Lower one dumbbell with control. ⏬
#chest #chestworkout #fitnesstips #onlinecoach #personaltrainer
If you guys aren’t aware, every Saturday I share more candid videos on my YouTube channel on more personal topics.
I always enjoy sharing these in hopes they may help others in their own journey.
I just shared this one over the weekend! https://youtu.be/Ij_pXAT5mDE?si=DF6hOjuIagZg-dzH
The “Recovery Meal” Mindset 🧠
The recovery meal mindset is about understanding that food is not just something you eat after a workout,it is part of the muscle-building process.
Training creates the signal for growth, but nutrition gives your body the materials it needs to repair, rebuild, and come back stronger.
Eating for Size 🆚 Eating for Performance
Eating for size focuses on scale weight; eating for performance focuses on training quality.
Size-based eating asks, “Am I gaining weight?” Performance-based eating asks, “Am I lifting better, recovering faster, and keeping my energy high?”
🥗 Eating for size can become calorie chasing.
🥗 Performance eating supports better workouts.
🥗 Eating for size can increase fat gain if unchecked.
#performance #nutrition #calories #onlinecoach #personaltrainer
Essential Tips for Dumbbell Hammer Curls (Simultaneously) 💪
For hammer curls done together, focus on control and symmetry.
☑️ A good setup:
3–4 sets
8–12 reps
60 seconds rest
Slow controlled lowering
Slow Eccentrics make Squats and Lunges Effective ⬇️
Slow eccentrics allow you to create a hard training effect without always needing to max out the load.
A lighter squat or lunge can feel much more challenging when you control the lowering phase for 3–5 seconds.
This can be helpful for hypertrophy because it increases muscle tension
Calorie Deficit Sweet Spot ⬇️🥗
The perfect deficit on paper means nothing if you cannot follow it consistently.
A sweet spot should feel structured but realistic. You should be able to eat meals you enjoy, attend social events occasionally, and stay consistent without feeling punished.
✅ It should create progress without draining you
✅ Your workouts should not completely fall apart
✅ Hunger should be manageable, not unbearable
#caloriedeficit #nutrition #diet #onlinecoach #personaltrainer
