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Fitness Made Simple nattyknowledge nattyknowledge Posts

nattyknowledge. 100, 000 followers… We want to thank you for your continuous support!!

100, 000 followers… We want to thank you for your continuous support!! Thank you for following, commenting, liking, or even passing by our posts. We never believed that we would have the opportunity to share our love for fitness in this capacity with so many. We are truly amazed by what this platform has brought us and look forward to the opportunities ahead! Keep a look out over the next few months because there are some exciting things on the way 😊

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nattyknowledge. Believe it or not, the key to lifting a heavy bar off the ground... is

Believe it or not, the key to lifting a heavy bar off the ground... is to pay as little attention as possible to the bar. Let us explain... ⠀⠀⠀⠀⠀⠀⠀⠀⠀ With so many moving parts, it’s easy to lose sight of what you’re body should be doing during deadlifts. People who focus solely on “picking up the bar” have their efforts wasted when they find their back rounds, their hips shoot up, and that they’re on the verge of injury. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The progression should go a little something like this: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Check your stance and grip, take a deep breath, find your point of balance, engage your lats, keep your chest up, roll your shoulders back, pull tension into your body, and focus on driving the floor away. Once the bar is off the floor, your quads will no longer be a major contributor and at this it is all about extending your hips whilst preventing excessive spine flexion. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Now you’re ready! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tag a friend who “thinks” they can deadlift!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #leaveyourprynt #myoprynt #myocore #musclebuilding #musclegrowth #hypertrophy #gainingmuscle #powerbuilding #musclebuilding #buildingmuscle #musclemass #musclegrowth #nattyprofessor #nattyknowledge #bodybuilding #naturalbodybuilding #legday #squatday #legworkout #legworkouts #chestworkout #backworkout #fitness #fitnessmotivation

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nattyknowledge. The hanging leg raise is a great ab exercise but are you working your

The hanging leg raise is a great ab exercise but are you working your abs or your ego? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Make sure that your reps are controlled without excessive swinging. The swinging creates momentum that will not actually work your abdominals. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If the hanging leg raise is too hard, start with the captain's chair then the hanging knee raise and finally the hanging leg raise. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tag a swinger! Thank you to @myoprynt Nutrition!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #leaveyourprynt #myoprynt #myocore #musclebuilding #musclegrowth #hypertrophy #gainingmuscle #powerbuilding #musclebuilding #buildingmuscle #musclemass #musclegrowth #nattyprofessor #nattyknowledge #bodybuilding #naturalbodybuilding #legday #squatday #legworkout #legworkouts #chestworkout #backworkout #fitness #fitnessmotivation #abworkout

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nattyknowledge. Inspired by good friend @skiman.factual.fitness , we present you the o

Inspired by good friend @skiman.factual.fitness , we present you the overhead press- a staple for any shoulder workout.⁠ ⁠ When performing the exercise, your grip should be just outside of shoulder width and you should aim to keep your arms vertical to the floor.⁠ ⁠ It is very common to see slanted or angled arms, which results in the misalignment of your joints and consequently leads to a less stable and inefficient pressing movement.⁠ ⁠ @myoprynt nutrition⁠ ⁠ ⁠ ⁠ ⁠ ⁠ ⁠ #leaveyourprynt #myoprynt #myocore #musclebuilding #musclegrowth #hypertrophy #gainingmuscle #powerbuilding #musclebuilding #buildingmuscle #musclemass #musclegrowth #nattyprofessor #nattyknowledge #bodybuilding #naturalbodybuilding #overheadpress #pushday #musclebuilding #fitnessmotivation

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nattyknowledge. Do you want bigger biceps?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Instead of trying to grow the bic

Do you want bigger biceps? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Instead of trying to grow the biceps directly, target the brachialis instead. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The brachialis is an elbow flexor that lies underneath both the bicep heads and is often forgotten by many. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Working the brachialis will push the biceps up, creating the illusion of bigger biceps/arms. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ In order to target the brachialis, have your hands in a neutral position (hammer curl is a great exercise for the brachialis). ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #leaveyourprynt #myoprynt #myocore #musclebuilding #musclegrowth #hypertrophy #gainingmuscle #powerbuilding #musclebuilding #buildingmuscle #musclemass #musclegrowth #nattyprofessor #nattyknowledge #bodybuilding #naturalbodybuilding #legday #squatday #legworkout #legworkouts #chestworkout #backworkout #fitness #fitnessmotivation

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nattyknowledge. The saying: Wider grip, Wider Lats has led to many people only utilizi

The saying: Wider grip, Wider Lats has led to many people only utilizing the wide grip. However, a study shows that a closer grip can actually result in a slightly higher activation in the lats (and higher bicep activation).⁠ ⁠ This does not mean that you should only use the closer grip. The wide grip is a great way to target the teres major, a muscle forgotten by many. Not developing the teres major can lead to a gap in your back physique.⁠ ⁠ https://www.ncbi.nlm.nih.gov/pubmed/24662157⁠ ⁠ Thanks @myoprynt⁠ ⁠ ⁠ ⁠ ⁠ ⁠ #leaveyourprynt #myoprynt #myocore #musclebuilding #musclegrowth #hypertrophy #gainingmuscle #powerbuilding #musclebuilding #buildingmuscle #musclemass #musclegrowth #nattyprofessor #nattyknowledge #bodybuilding #naturalbodybuilding #backday #squats #pushday #deadlifts #powerlifting

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nattyknowledge. Did you know there is more than one way to use a leg press... The leg

Did you know there is more than one way to use a leg press... The leg press is an excellent piece of equipment that can be manipulated to target different parts of your legs. In particular, changing your foot positioning can change the area of activation. ⁠ ⁠ (Legs are not something you can fully isolate, but can to a degree!)⁠ ⁠ Try it out and tag someone with small legs!⁠ ⁠ ⁠ ⁠ ⁠ ⁠ ⁠ #leaveyourprynt #myoprynt #myocore #musclebuilding #musclegrowth #hypertrophy #gainingmuscle #powerbuilding #musclebuilding #buildingmuscle #musclemass #musclegrowth #nattyprofessor #nattyknowledge #bodybuilding #naturalbodybuilding #legday #squatday #legworkout #legworkouts #chestworkout #backworkout #fitness #fitnessmotivation

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nattyknowledge. This is a how your knees should look like during a squat when you look

This is a how your knees should look like during a squat when you look down!⁠ ⁠ Contrary to what a lot of people believe, science shows that squatting is not dangerous for your knees. IF you use proper form.⁠ ⁠ By driving your knees out and pushing your hips back (imagine sitting on a chair), a lot of the weights are taken OFF your knees and transferred onto your hips, a much stronger and bigger muscle.⁠ ⁠ This will also help your knees from caving in, which can cause damage to your joints.⁠ ⁠ So instead of thinking partial squats are going to save your knees (its not & it barely works your hamstrings or glutes), drive your knees out and hips back and get that ass to the grass AND keep your joints happy.⁠ ⁠ ⁠ Follow:⁠ @nattyknowledge@myoprynt⁠ ⁠ ⁠ ⁠ ⁠ ⁠ #leaveyourprynt #myoprynt #myocore #musclebuilding #musclegrowth #hypertrophy #gainingmuscle #powerbuilding #musclebuilding #buildingmuscle #musclemass #musclegrowth #nattyprofessor #nattyknowledge #bodybuilding #naturalbodybuilding #squats #liftingform #squatform #legday #chestday #legworkout #chestworkout

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nattyknowledge. Hey everyone, this week I have a post all about macros and how to pers

Hey everyone, this week I have a post all about macros and how to personalize them to your weight, height, and fitness goals among other things. Knowing your macros is key to deciding whether you want to gain muscle or lose fat! Head over to my website where you can find my macro calculator and learn more about macros in general. Link in bio. Happy calculating! Thank you to: @myoprynt #leaveyourprynt #myoprynt #myocore #musclebuilding #musclegrowth #hypertrophy #gainingmuscle #powerbuilding #musclebuilding #buildingmuscle #musclemass #musclegrowth #nattyprofessor #nattyknowledge #bodybuilding #naturalbodybuilding #sixpack #6packabs #beachbody #abdominals #coreworkout #macros #macronutrients #macrocalulator #bulk #cut #dietplan

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nattyknowledge. NEW article on everything abs is now up on my website! (Link in Bio!)⁠

NEW article on everything abs is now up on my website! (Link in Bio!)⁠ -⁠ Now that its summer, abs are all the craze. Above you can see all the different parts of the abs and exercises that will target each respective part. The serratus isn’t directly part of the abs, but can contribute to the whole look and so you can learn more about it in my article if you’re interested. ⁠ -⁠ Also, while these exercises are great for giving your abs a 3D look, it’s important to keep in mind that abs are made in the gym and revealed in the kitchen.⁠ -⁠ You can check out my article by clicking the link in the bio!⁠ -⁠ Tag someone who wants shredded abs.⁠ -⁠ #leaveyourprynt #myoprynt #myocore #musclebuilding #musclegrowth #hypertrophy #gainingmuscle #powerbuilding #musclebuilding #buildingmuscle #musclemass #musclegrowth #nattyprofessor #nattyknowledge #bodybuilding #naturalbodybuilding #sixpack #6packabs #beachbody #abdominals #coreworkout

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nattyknowledge. Hey guys, just published my first article on creatine.⁠
-⁠
It covers e

Hey guys, just published my first article on creatine.⁠ -⁠ It covers everything you need to know about creatine like what it is and how to properly take it!⁠ -⁠ It is written with illustrations so it is very easy and fun to read along with a "for nerds" sections if you are someone that is interested in the science behind it.⁠ -⁠ You can read the article by clicking the link in bio!⁠ -⁠ Tag someone that is curious about creatine!⁠ -⁠ #leaveyourprynt #myoprynt #myocore #musclebuilding #musclegrowth #hypertrophy #gainingmuscle #powerbuilding #musclebuilding #buildingmuscle #musclemass #musclegrowth #nattyprofessor #nattyknowledge #bodybuilding #naturalbodybuilding #Creatine #supplements

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nattyknowledge. Foam rolling may be the go-to solution for lower back discomfort, but

Foam rolling may be the go-to solution for lower back discomfort, but it may actually cause more damage. - Unlike the upper back, the lower back does not have the support of the rib cage and shoulder blades to help disperse the pressure of the foam rolling. - Tag a friend to save their back! - #leaveyourprynt #myoprynt #myocore #musclebuilding #musclegrowth #hypertrophy #gainingmuscle #powerbuilding #musclebuilding #buildingmuscle #musclemass #musclegrowth #nattyprofessor #nattyknowledge #bodybuilding #naturalbodybuilding #foamrolling #backday #pullday

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nattyknowledge. 
The dead-lift is one of the most effective exercises and I personall

 The dead-lift is one of the most effective exercises and I personally think that EVERYONE should be doing them. - It takes immense physical and mental power to perform the dead-lift at heavier weights. When lifting such heavyweights, it is important that your base (feet) are stable. - In order to maximize the power transferred and remain stable, there are some things you need to make sure. - 1. Make sure that your heels are hip width 2. The feet should be mid-foot under the bar, about an inch away from your shins. 3. Point your feet out 15° - Happy lifting! - Before some people freak out because their set-up is different, this is a great starting point for those that don't know how to set up on the dead-lift. - #leaveyourprynt #myoprynt #myocore #musclebuilding #musclegrowth #hypertrophy #gainingmuscle #powerbuilding #musclebuilding #buildingmuscle #musclemass #musclegrowth #nattyprofessor #nattyknowledge #bodybuilding #naturalbodybuilding #deadlifts #properform #pullday

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nattyknowledge. Most people think that weight lifting belts act as a brace to support

Most people think that weight lifting belts act as a brace to support your torso and takes your core out of the movement, but in reality, it is designed to engage your core even more.⠀ -⠀ Lifting belts actually engage your core and lower back muscles, even more, allowing you to not only lift more but to help stabilize your spine.⠀ -⠀ By helping create abdominal pressure and helping the lower back muscles push against the spine, it "pinches" the spine together, making it much more stable.⠀ -⠀ Tag someone that thinks the weight belt is a brace!⠀ -⠀ ⠀ #leaveyourprynt #myoprynt #myocore #musclebuilding #musclegrowth #hypertrophy #gainingmuscle #powerbuilding #musclebuilding #buildingmuscle #musclemass #musclegrowth #nattyprofessor #nattyknowledge #bodybuilding #naturalbodybuilding #deadlifts #pullday #dontbreakyourspine #properform

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nattyknowledge. The seated row is such a simple movement, but I constantly see people

The seated row is such a simple movement, but I constantly see people performing it wrong all the time. - Some mistakes include moving the weight too fast uncontrolled, not having your shoulder blades retracted and not squeezing your elbows back contract. - Make sure your mindful of these points to build a thick back! - Check out @myoprynt - #leaveyourprynt #myoprynt #myocore #musclebuilding #musclegrowth #hypertrophy #gainingmuscle #powerbuilding #musclebuilding #buildingmuscle #musclemass #musclegrowth #nattyprofessor #nattyknowledge #bodybuilding #naturalbodybuilding #backday #rows

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nattyknowledge. For back squats, there is the high-bar and the low-bar squat variation

For back squats, there is the high-bar and the low-bar squat variations.⠀ -⠀ Personally, I could never get used to the low-bar squat so I squat high-bar.⠀ -⠀ Although the two are different in terms of form and muscles used, one is not necessarily better than the other.⠀ -⠀ If you are not sure which one to use, definitely try both and see what is most comfortable for you!⠀ -⠀ @myoprynt⠀ -⠀ #leaveyourprynt #myoprynt #myocore #musclebuilding #musclegrowth #hypertrophy #gainingmuscle #powerbuilding #musclebuilding #buildingmuscle #musclemass #musclegrowth #nattyprofessor #nattyknowledge #bodybuilding #naturalbodybuilding

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nattyknowledge. Do your shoulders hurt on the dips?
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One problem could be the fact th

Do your shoulders hurt on the dips? - One problem could be the fact that you swing your body as you dip. You want to keep your body leaned slightly forward as you perform the movement. - People lean forward as they go down and come up straight, which puts the weight on the shoulders instead of your chest! - @myoprynt - #leaveyourprynt #myoprynt #myocore #musclebuilding #musclegrowth #hypertrophy #gainingmuscle #powerbuilding #musclebuilding #buildingmuscle #musclemass #musclegrowth #nattyprofessor #nattyknowledge #bodybuilding #naturalbodybuilding #dips #chestworkout #chestdips

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nattyknowledge. Do ab exercises burn belly fat?
-
A study found that participants who

Do ab exercises burn belly fat? - A study found that participants who performed direct ab training 5 times/week for 6 weeks found no loss in belly fat. - This suggests that dieting (caloric deficit) is necessary in order to get a 6-pack and pairing it with direct ab training is the best! - @myoprynt - https://journals.lww.com/nsca-jscr/Fulltext/2011/09000/The_Effect_of_Abdominal_Exercise_on_Abdominal_Fat.27.aspx - #leaveyourprynt #myoprynt #myocore #musclebuilding #musclegrowth #hypertrophy #gainingmuscle #powerbuilding #musclebuilding #buildingmuscle #musclemass #musclegrowth #nattyprofessor #nattyknowledge #bodybuilding #naturalbodybuilding #abs #abexercises #sixpack #6pack #absworkout

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nattyknowledge. A quick tip on bent-over rows!⠀
-⠀
A common mistake I see people make

A quick tip on bent-over rows!⠀ -⠀ A common mistake I see people make when performing bent-over rows is looking up. It might seem harmless, just checking your form in the mirror, but it causes stress on your spine, which could result in injuries. Instead, keep the neck neutral for the safest and strongest form!⠀ -⠀ check out @myoprynt⠀ -⠀ #leaveyourprynt #myoprynt #myocore #musclebuilding #musclegrowth #hypertrophy #gainingmuscle #powerbuilding #musclebuilding #buildingmuscle #musclemass #musclegrowth #nattyprofessor #nattyknowledge #bodybuilding #naturalbodybuilding #rows #bentoverrows #safespine

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nattyknowledge. Incline curls are an amazing way to build the peak of your biceps!
-
A

Incline curls are an amazing way to build the peak of your biceps! - Although it is a very simple movement, it is important to keep a few things in mind. - First, make sure that you use lightweights to ensure control of the movement. - Secondly, keep your head on the pad (which helps with contraction) and squeeze your biceps as hard as you can! - @myoprynt - #leaveyourprynt #myoprynt #myocore #musclebuilding #musclegrowth #hypertrophy #gainingmuscle #powerbuilding #musclebuilding #buildingmuscle #musclemass #musclegrowth #nattyprofessor #nattyknowledge #bodybuilding #naturalbodybuilding #benchpress #deadlift #squat #arnoldchest #hugepecs #bigarms #bicepsworkout

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nattyknowledge. Hip thrusts is probably one of the best exercises for the glutes (boot

Hip thrusts is probably one of the best exercises for the glutes (booty). And yes I think both guys and ladies should do them since having strong glutes helps with other exercises like deadlift and squats! - #leaveyourprynt #myoprynt #myocore #musclebuilding #musclegrowth #hypertrophy #gainingmuscle #powerbuilding #musclebuilding #buildingmuscle #musclemass #musclegrowth #nattyprofessor #nattyknowledge #bodybuilding #naturalbodybuilding #deadlifts #hipthrusts #glutebuilding #bootygains🍑

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nattyknowledge. Wrist pain is common, especially during the bench press. One cause of

Wrist pain is common, especially during the bench press. One cause of this pain is poor hand and wrist posture. By holding the bar too high up in the hand, your wrist can bend during the bench press, causing pain and giving you a weaker benchpress.⁣ -⁣ Grip the bar lower on your hand instead and keep your wrist neutral, stacking your joint under the bar to ensure the safest and the strongest bench press!⁣ -⁣ @myoprynt ⁣ -⁣ #leaveyourprynt #myoprynt #myocore #musclebuilding #musclegrowth #hypertrophy #gainingmuscle #powerbuilding #musclebuilding #buildingmuscle #musclemass #musclegrowth #nattyprofessor #nattyknowledge #bodybuilding #naturalbodybuilding #benchpress #deadlift #squat #arnoldchest #hugepecs

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nattyknowledge. Back is bending like a fishing rod when you deadlift?
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One reason why

Back is bending like a fishing rod when you deadlift? - One reason why this could be happening is that you may be deadlifting with the bar too far away from your shins/body. The bar should start over your mid-foot and travel vertically up along your body. - This way you keep balance, keep the most efficient bar path and not break your back! - @myoprynt - #leaveyourprynt #myoprynt #myocore #musclebuilding #musclegrowth #hypertrophy #gainingmuscle #powerbuilding #musclebuilding #buildingmuscle #musclemass #musclegrowth #nattyprofessor #nattyknowledge #bodybuilding #naturalbodybuilding #deadlifts #pullday #backday #benchpress #squats

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nattyknowledge. *the animation is done purely for the barpath. Although I tried my bes

*the animation is done purely for the barpath. Although I tried my best to get the elbows correct, the angle is a bit weird for me to get it exact.*😥 - In order to have the strongest and most efficient overhead press, the bar path must be vertical. - This allows it to be the shortest path and will produce more power. - Don't have a curved bar path as this lengthens it and can cause imbalances. - In order to get your head out of the way, tuck your chin in when it is passing your head and stick your chest out! Can also extend your hips out to create more room 😊 - Check out @myoprynt ! - - #leaveyourprynt #myoprynt #myocore #nattyknowledge #bodybuilding #naturalbodybuilding #fitness #beastmode #betterforit #findyourstrong #fitfam #fitfluential #fitlife #fitnessforlife #fitnessgoals #fitnessmotivation #fitspiration #fitspo #getfit #gymmotivation #justdoit #maketime #motivation #movementculture #nopainnogain #positivemood #strongnotskinny #training #workoutday #workoutmotivation

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