Davis Diley

Most videos like this are wrong. We see them all the time on Tiktok. I’m SURE you’ve heard people say that the wide grip pull-down is primarily for upper back (Nope 🤧) At this point it’s hard to know right from wrong due to so much contradicting information… I hope this video helps you 🤝 Understand that there is a ton of crossover muscle activation between movements. They aren’t all cut and dried. 𝗢𝘂𝘁𝗳𝗶𝘁 𝗯𝘆 𝗔𝗦𝗥𝗩 | 𝗧𝗵𝗲 𝗼𝗻𝗹𝘆 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗴𝗲𝗮𝗿 𝗜 𝘄𝗲𝗮𝗿 @asrv ••• #bodybuilding #backworkout #lats #upperbodyworkout #gymmotivation #gym #rysesupps #davisdiley

Recipe & Macros 👇🏼 I ain’t messing around with this one. It slaps. Ingredients: Batter * 1 scoop Cinnamon Toast protein by RYSE * 150g pumpkin puree * 1/4 tsp baking powder * 1/3 tsp pumpkin pie spice * Sweetener (optional - I use Splenda) * A pinch of salt (don’t skimp on this) * 1 egg Topping * 1 Mini Pie Crust * 50g Vanilla Halo Top Ice Cream * Fat Free Whipped Cream Instructions: 1️⃣ Mix all batter ingredients in a bowl 2️⃣ Coat inside of mug with nonstick spray, add the batter 3️⃣ Microwave for 2 minutes, check it. You may need another 30 seconds or so. It should be a tiny bit moist in the middle when it’s done. 4️⃣ Add toppings & enjoy! Macros Calories: 420 Protein: 37g Carbs: 42 Fat: 14g #Proteinrecipe #Food #Recipe #rysesupps #bodybuilding

The first exercise I learned from my Dad was a push-up. A memory that I’ll always carry with me—and now I’m passing it on to you 🙏 This exercise is where most of us started our journey. Send this to someone who you think it may help learn how to do pushups! 𝗢𝘂𝘁𝗳𝗶𝘁 𝗯𝘆 𝗔𝗦𝗥𝗩 | 𝗧𝗵𝗲 𝗼𝗻𝗹𝘆 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗴𝗲𝗮𝗿 𝗜 𝘄𝗲𝗮𝗿 @ASRV ••• #bodybuilding #bodybuildingmotivation #chest #muscle #pushups #gym #rysesupps

A common mistake people make is limiting their range of motion. Follow these tips for an optimal pec fly: At the bottom ➡️ The lowest you should go is as far as you can comfortably row your arms back—anything more is unnecessary. Adjust the handles just behind this point. At the top ➡️ Keep your arms straight and hands together. Many people focus on touching the handles with bent arms, but remember: the pecs attach to the humerus (upper arm bone), so straight arms are key for full activation. Get in there and grow those pecs! I hope this truly helps you. ••• 𝗦𝗵𝗼𝗿𝘁𝘀 𝗯𝘆 𝗔𝗦𝗥𝗩 | 𝗧𝗵𝗲 𝗼𝗻𝗹𝘆 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗴𝗲𝗮𝗿 𝗜 𝘄𝗲𝗮𝗿 @ASRV ••• #chest #chestworkout #bodybuilding #bodybuildingtips #upperbodyworkout #gym #rysesupps

Your plateau may be due to excess muscle damage & fatigue. It is often the cause & can prevent you from reaching your full muscular potential The info in this vid is very simplified to help give you some idea of what can take place if you don’t keep your training under control. Here are some general guidelines to help you improve your training: TRAINING DAYS PER WEEK (Sets per muscle) 1 Day : 4-8 sets 2 Days: 3-4 sets 3 Days: 1-3 sets — Start low. Work up. Where do you see strength gain occur? REST Isolations: 2 min+ Compounds: 3 mins average Most challenging exercises: 3-4 min+ — Rest until you feel 100% ready to give your best effort. Sometimes I take an extra minute to REALLY get fired up (and wait for that drop in the song to hit). It can help performance immensely. Keep exercises consistent from week to week under the exact same conditions. I do for at least 8 weeks at a time…That way you can see if what you’re doing is working (if you’re seeing the numbers go up) Hope this helps yall 🤝 ••• 𝗢𝘂𝘁𝗳𝗶𝘁 𝗯𝘆 𝗔𝗦𝗥𝗩 | 𝗧𝗵𝗲 𝗼𝗻𝗹𝘆 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗴𝗲𝗮𝗿 𝗜 𝘄𝗲𝗮𝗿 @ASRV ••• #bodybuilding #bodybuildingmotivation #chest #muscle #upperbodyworkout #gym

30% off Protein 🤝 Recipe👇🏼 Protein Blueberry Cobbler Makes 1-2 servings ➡️ Macros 🔥Calories: 800 🥩Protein: 45g 🍞Carbs: 135g 🧈Fat: 12-14g ➡️ Ingredients 375g Frozen Wild Blueberries 1 1/3 Scoops Blueberry Muffin Protein 85g Cinnamon Toast Cereal 1 scoop Halo Top Ice Cream Butter Spray (optional) ➡️ Recipe: Cook blueberries from frozen on medium high heat until thawed and boiling. Mix in 1 1/3 scoops of @RYSE Supplements blueberry muffin protein powder Blend cinnamon cereal until mostly ground up. There will be some chunks and some finer powder Spread evenly & lightly tamp down over the blueberry mixture & add some butter spray on the top (optional) it helps it crisp up Broil on high until golden brown Add one scoop of vanilla halo top ice cream Enjoy! #food #proteinrecipe #dessert #bodybuilding #protein #protein

Low Pec Guide 🔥 “But there’s no such thing as the low pecs!” 🥴 yes there is. The lowest costal fibers of the pec major do indeed exist AND you can target them — apart from the middle and upper pec Pulling your arms down from overhead trains the low pecs & some other muscles (like the triceps long head & rear delts). So, if you’d like to add some direct work for them into your program, that’s how you do it. Everting else will involve the other parts of your pec to varying degrees 👌 𝗢𝘂𝘁𝗳𝗶𝘁 𝗯𝘆 𝗔𝗦𝗥𝗩 | 𝗧𝗵𝗲 𝗼𝗻𝗹𝘆 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗴𝗲𝗮𝗿 𝗜 𝘄𝗲𝗮𝗿 @ASRV ••• #bodybuilding #bodybuildingmotivation #chest #chestworkout #upperbodyworkout #rysesupps #davisdiley

You don’t need to do all 3 of these for a workout because the Tate Press & JM Press accomplish the same goal. Choose one or the other. The lying triceps extension is great to pair with the one you choose. I typically do 1 or 2 sets of each for 5-7 reps with 3 mins of rest between - aim to perform. Don’t blast yourself with endless reps and short rest. I used to do the Tate Press years ago lying on a flat bench. Realized that seated is a lot more convenient for setup. That’s really why I like this variation. It’s just easy to do. Hope this helps 𝗢𝘂𝘁𝗳𝗶𝘁 𝗯𝘆 𝗔𝗦𝗥𝗩 | 𝗧𝗵𝗲 𝗼𝗻𝗹𝘆 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗴𝗲𝗮𝗿 𝗜 𝘄𝗲𝗮𝗿 @ASRV ••• #bodybuilding #triceps #rysesupps #armworkout #muscle #upperbodyworkout #gym

Want a more aesthetic back? Do these👇🏼 1️⃣ Wide-Grip Vertical Pulls • Pull-ups or seated pulldowns 2️⃣ Close-Grip Horizontal Rows • Keep elbows tucked close to your body. I like chest supported machine rows (using both arms) or single arm rows with a DB or cable 3️⃣ Wide-Grip Rows/Reverse Flys • Arms flared out from body. Focus on pinching your upper back together 4️⃣ Chest-Supported Shrugs • Isolate your traps with controlled scapular retraction. Laying more horizontally instead of standing shrugs is better 5️⃣ Deadlifts • Already doing some form of them? Perfect. Progress them over time and it’ll help the erectors and lower back Stick to these consistently, and your back will transform 𝗧𝗿𝗮𝗶𝗻 𝘄𝗶𝘁𝗵 𝗺𝗲 𝗼𝗻 𝗺𝘆 𝗔𝗽𝗽 📲 𝟳-𝗗𝗮𝘆𝘀 𝗙𝗿𝗲𝗲 𝗦𝗰𝗶𝗲𝗻𝗰𝗲 𝗕𝗮𝘀𝗲𝗱 𝗣𝗿𝗼𝗴𝗿𝗮𝗺𝘀 ••• 𝗢𝘂𝘁𝗳𝗶𝘁 𝗯𝘆 𝗔𝗦𝗥𝗩 | 𝗧𝗵𝗲 𝗼𝗻𝗹𝘆 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗴𝗲𝗮𝗿 𝗜 𝘄𝗲𝗮𝗿 @ASRV ••• #bodybuilding #backworkout #rysesupps #muscle #upperbodyworkout #gym

The Shoulder Press: How you position your arms during the shoulder press changes the focus of the movement: • Arms Out to the Side: Pressing from below parallel, hits the front deltoids while also recruiting the middle deltoids • Arms Tucked Inward: Pressing from below parallel, hits the front deltoids along with more of the upper pecs ⚠️ Key Tip: The seated dumbbell shoulder press is inherently unstable, which means it demands a higher level of skill and control to facilitate better motor unit recruitment (KEY for muscle growth). To improve your performance and maximize gains, you might consider performing this exercise multiple times per week if it’s part of your program More times per week = more skill development = more motor unit recruitment = more gains 💡 Pro Tip: If you choose to have this in your program, Stick with it for at least 8 to 12 weeks to give your body enough time to adapt to the movement. This consistency allows you to build the skill needed to perform it efficiently, maximizing motor unit recruitment and muscle growth over time Double-tap ❤️ if this helped you, and save this post for your next session! 💪 𝗢𝘂𝘁𝗳𝗶𝘁 𝗯𝘆 𝗔𝗦𝗥𝗩 | 𝗧𝗵𝗲 𝗼𝗻𝗹𝘆 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗴𝗲𝗮𝗿 𝗜 𝘄𝗲𝗮𝗿 @ASRV ••• #bodybuilding #shoulderworkout #upperbodyworkout #rysesupps #GymTok

Don’t allow anything to come between you, and your best possible performance in the gym 👇🏼 The more unnecessary reps you do, the more damage you create & the more days you’ll need to spend recovering — your ability to attain the level of performance needed to stimulate growth during this time will be blunted - Rest until fully recovered between sets so you can get the best performance out of the muscles you’re targeting - Don’t train with the explicit goal of feeling a burn or getting a pump. They don’t cause growth. - Keep things consistent & aim to get stronger/ more skilled at exercises you do Hope this helps ~ Davis 𝗦𝗵𝗼𝗿𝘁𝘀 𝗯𝘆 𝗔𝗦𝗥𝗩 | 𝗧𝗵𝗲 𝗼𝗻𝗹𝘆 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗴𝗲𝗮𝗿 𝗜 𝘄𝗲𝗮𝗿 @ASRV ••• #bodybuilding #bodybuildingtips #armworkout #triceps #biceps #rysesupps #gym #davisdiley

Look who I ran into 👀 @Noel Deyzel🇿🇦 We hit 2 extremely challenging sets of each for 5-8 reps 🔥 You can bias which heads of the triceps are primarily contributing to elbow extension based on arm position. The farther you move your arms up from your sides, the less the long head will contribute. (There are other ways to bias the triceps too) The Cross Cable Extension and the OTS Extension are a great pairing because you’ll train with your arms down by your side (Cross Cable extension), and out in front of you (OTS Extension) We hit this after destroying chest at the RYSE Gym ••• #bodybuilding #bodybuildingtips #armworkout #muscle #triceps #gym

Share with someone in need 😌 If barbells or DB’s feel like they’re still rolling out of your hands, despite using lifting straps, this should help 👍🏼 works for me 𝗢𝘂𝘁𝗳𝗶𝘁 𝗯𝘆 𝗔𝗦𝗥𝗩 | 𝗧𝗵𝗲 𝗼𝗻𝗹𝘆 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗴𝗲𝗮𝗿 𝗜 𝘄𝗲𝗮𝗿 @ASRV ••• #bodybuilding #bodybuildingtips #deadlift #fitness #workout #gym

Incline DB Bench 🔥 save this, hopefully it comes in handy 🤝🏻 𝗢𝘂𝘁𝗳𝗶𝘁 𝗯𝘆 𝗔𝗦𝗥𝗩 | 𝗧𝗵𝗲 𝗼𝗻𝗹𝘆 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗴𝗲𝗮𝗿 𝗜 𝘄𝗲𝗮𝗿 @ASRV ••• #chestworkout #chest ##bodybuilding#bo#bodybuildingmotivationym #davisdiley