Instagram story viewer> @barbaric_derek_> Posts

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I help men and women lose 15+ pounds while gaining strength and confidence.
👇🏼DM me “READY” or click the link below!👇🏼

HELP ME CELEBRATE MEGAN 🍾

She lost 23 LBs in 8 months, while also getting stronger, going through nursing school, working a job to support herself, and overcoming some personal adversity she faced.

We created a structure for her and her busy schedule by focusing on nutrition, movement, training, and mindfulness. As her life changed, we altered the structure just enough to adapt it to her new routine.

She stayed consistent, and never quit.

GOOD SHIT MEGAN! by @barbaric_derek_

$GIVE KAYA SOME 🔥 🔥 in the comments!! @kaya_fit7 @kaya.shaw {Swipe to hear how she did it!} She wanted to drop the body fat and get stronger in the process. We initially cut her down, than when we entered a good weight range we started the process of undulating calories and focusing on getting her strength and definition where she wanted it. She gave it time and stuck to the process. She battled huge life changes like moving across the country and getting new jobs. Her drive kept her consistent through those times and she achieved what she was aiming for. There’s still work to do 🫡 💪🏼 Next phase… hitting a stage??!! #transformation #stucktotheplan #weightloss #leanandmean by @barbaric_derek_$

Following an influencers workout won’t get you in shape 🙂‍↔️ And if you’re strapped for time, doing every exercise for 4 sets isn’t going to get you to where you want to be.

Focus on these in your sessions:

Intensity. Bring every exercise to near form failure. If you’re lifting heavy compounds, avoid failure training unless you’re experienced.

Intention. More does not always equal better gains. Stacking volume and sets doesn’t do anything unless each set is taken to your “growth rep” where you feel uncomfortable.

Exercise selection. Don’t add things simply to add things. If the exercise doesn’t have a purpose in your program, don’t add it in.

Gaining muscle is simple, and you don’t need to do as much as you think to grow it.

You got this. by @barbaric_derek_

What’s the actual difference between a Romanian deadlift and a straight leg deadlift??

Your Romanian deadlift on the left is going to engage more of the glutes, while still hitting the hamstrings. It involves a bit more hinging at the hips, which takes it off the lower back.

The straight leg deadlift is going to keep the hamstrings in a stretched position, making them the main muscle being targeted during the movement. The glutes will still get hit, but they are not as involved when your legs are straight. This movement, however, will put a little more tension on your lower back and will cause it to fatigue much quicker.

Both are great for building the back of the legs and stabilizing the low back.

If you don’t know which to put in your program, alternate between them with each phase you run.

You got this. by @barbaric_derek_

Follow this simple protocol if you’re not able to feel your lats during your workouts 🏆

SAVE this video if you need the reminder in the future.

Connect to those lats and build a THIC, WIDE back.

You got this. by @barbaric_derek_

The 80/20 rule applies to most things in life. It’s a rule of thumb to keep yourself feeling “balanced” and less restrictive, but still progressing with your goals.

Don’t take full advantage of this and neglect your health, BUT do use this to keep a positive mental and physical balance so you don’t destroy your fat loss with your weekends.

Hey.. you got this. by @barbaric_derek_

You get to choose your hard in life. You can have a hard life because everything you do is easy, or you can live an easier life by choosing things that are difficult.

One sets you up for success, the other sets you up for constant disappointment and challenges.

Choose your hard. by @barbaric_derek_

Getting fit will help you achieve the things you want in life.

You get to look good too… by @barbaric_derek_

The keys to bracing:

Brace your abs like you’re getting punched.

Pull your elbows down and into your ribs.

Control the movement on the way down.

You GOT THIS. by @barbaric_derek_

It’s tough to save money while not on a budget. It also sucks trying to lose weight while not tracking your food.

Losing weight is simple, as long as you can keep the basics dialed in. It gets tough when you do not have a system..

Comment “YouTube” and I’ll send you the macro masterclass I created for my clients that lays out a simple system you can use to be successful in your own journey.

You got this. by @barbaric_derek_

Everyone’s tired… do it anyways. by @barbaric_derek_

There’s a reason that most people who try to gain muscle naturally look the same year to year - they haven’t dialed this in.

Don’t skip your weekends, stop trying to build all your muscle in a deficit, stop avoiding carbs, and stop changing the plan week to week.

It’s a simple structure to follow, but following it is the hard part. Use this format to help you build it out so it’s a sort of your lifestyle.

You got this 🤝 by @barbaric_derek_

Derek Schneider | Online Coach

@barbaric_derek_