Amy

Starting the gym can be overwhelming but a simple and effective workout plan makes a huge difference! Here is a simple leg workout that is beginner friendly (no super difficult movements) but is equally effective for intermediate to advanced lifters looking to build muscle and strength. Happy New Year! 🥳 #legdayworkout #howtobuildmuscle #beginnersworkout #newyearsfitnessjourney #resistancetraining

No, we don’t need short rests for “greater growth hormone accumulation” or to “keep the muscles warm”. Although it continues to be taught in PT courses globally, we’ve long since moved past that. Also, longer rest doesn’t have to mean you’re in the gym for 2 hours; I rest for 3-5 minutes for every exercise and I can train legs in an hour! It’s all about quality > quantity. #musclehypertrophy #trainingprogram #resistancetraining #sportscience #glutesworkout #creatorsearchinsights

Machines are great for hypertrophy, however if you’re not an average height it can be difficult to fit properly and perform movements with full range of motion when used as intended. In my years of training, and coaching people much taller and even smaller than myself, I’ve picked up lots of different ways to adapt equipment and exercises to work for different bodies. #calvesoftiktok #gymhacks #beginnerworkout #musclehypertrophy

At least once a week I have a conversation with someone who is convinced the reason they aren’t growing muscle is they haven’t used the latest trending exercise/supplement/advanced training principle. In truth, they almost always just have unrealistic expectations if how quickly they can build muscle. Aside from when you first start training, you will likely only be able to build a few kg of muscle per year. And thats spread over the whole body, not just the one or two body parts you’d like to grow the most. Does that mean you should never adjust or improve your training? No! But if you’re getting the basics right, everything else is likely to be marginal gains. #hypertrophy #howtogrowglutes #musclebuilding #legdayexercises #CapCut

I would honestly rarher train legs 5x per week 🥴 #upperbodyworkout #strengthtrainingforwomen #musclehypertrophy #armexercises #tricepdips

Hot take but pull-ups aren’t that complicated to achieve. Yes, it can be a long process to get that first one, and even more frustrating to turn one into multiple. But its truly not that different than any other strength exercise. You wouldn’t try to PB your back squat by doing 50 body weight pulse squats, but for some reason everyone cranks out loads of poor quality reps on the assisted machine in persuit pull-ups. #howtodoapullup #strengthtrainingforwomen #musclebuilding #callisthenics #gymmotivation

Condolences to anyone who is still choking down bland meals or protein foods that taste like cardboard 🤢 It can be so easy to hit your protein/calorie goals and still eat enjoyable food! All it takes is a little bit of planning, and sneaking in higher protein ingredients. Also, my protein pancakes are so good that no one ever asks for regular ones 😏 #wieiad #highproteinmeals #musclebuilding #growglutes #macrocounting

Muscle growth requires progressive overload, and if you can’t do that the muscle won’t grow. Period. It doesn’t matter what muscle, if you’re a woman, if you’re a beginner or advanced, doing pulses, time under tension or whatever else you can think of, it’s just the way it is. Is there other reasons why you may choose to include these types of movement even though they aren’t great for growth? I suppose. But you have to acknowledge that you will reach a point where they no longer contribute to hypertrophy. #glutesworkout #rdl #musclehypertrophy #exercisescience #strengthandconditioning

I’m all for improving your training where you can but sometimes you just have to make a choice and stick with it 🫠 #FitnessLifestyle #workoutplan #GymTok #musclehypertrophy

The number one thing I hear both regular gym goers and newer coaches stress over is picking the right exercises, and it doesn’t have to be that difficult! These are the 3 basic considerations that should go into picking exercises for muscle growth or strength gains. While there are some other specifics that can come into play with more advanced programming (like muscle specific ROM, biasing, or sport specific adaptation for strength and conditioning), if the exercise ticks these 3 boxes it’s a good start! #exercisesforwomen #glutesworkout #hypertrophy #resistancetraining #exercisescience

It’s funny how many of the myths we learnt weren’t true when I first got into health and fitness 10+ years ago have resurfaced 🙈 There is a lot of good information out there, but there is also a lot of pseudoscience, outdated information, and general charlatans too. #musclehypertrophy #fitnessmyths #gymmotivation #strengthtraining #pilatesworkout

Knuckling down this year and really focusing on achieving my gym goals! It’s tough juggling with a full time PhD but half the battle is just turning up and getting it done. #musclehypertrophy #gymmotivation #pullups #legday #strengthtraining

I will die on the hill that you can eat food you genuinely enjoy while still achieving your goals. You don’t need to be hungry all the time and you don’t need to be choking down diet foods that taste like cardboard 🙃 #wieiadrealistic #highproteinmeals #musclehypertrophy #fulldayofeating #glutegrowthworkout

Ambition is great, but you aren’t suddenly going to become a different person just because it’s the new year. People will sell you crazy ideas because, well, it sells. Everyone wants a quick fix. Every person I’ve worked with who has achieved great results got them because they made small habit changes that add up over time. #newyearsfitnessjourney #weightloss #75hard #musclebuildingtips #glutegrowthworkout