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Nick Blauer

@nickblauer

2.2K

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2404

following

Helping professionals build elite physiques injury-free
@foundationtraining
Los Angeles

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Close to 20 years in this game
To my mentors, clients & friends — Thank you.
It was a beautiful year of coaching, here’s to another 100. by @nickblauer

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30

3 months ago

Build your butt, not your back.

If you have a more pronounced anterior pelvic tilt, staying more upright during lunges keeps the load on your glutes — not your low back or erectors.

When you hinge too much, other muscles take over. And what happens when you overuse a muscle? It grows but maybe not where you want.

If you’re chasing an hourglass shape or V-taper, these details matter.
Train with intention. Shape follows strategy.

Press through your whole foot and watch your wagon rise like a phoenix.

@ironuniversity

#bodybuilding #BBL
#FitnessCoach #OnlineTrainer #SmartTraining #StrengthTraining
#BodyRecomposition #MuscleBuilding #PerformanceTraining #FitnessEducation #FunctionalAesthetics #fitnessmotivation by @nickblauer

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6

a year ago

This technique won’t set powerlifting records but if your goal is shape & symmetry, give this style a go.

Go slow. Control the weight for 10–20 reps.

This setup isolates the glutes entirely — minimizing assistance from the hamstrings, quads & low back.

Same philosophy as my lunge video:
→ Find your breath.
→ Use your whole foot.
→ Knees go forward.

@andrew_lock_strength
@foundationtraining
@ironuniversity by @nickblauer

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18

a year ago

Whether you work out or not, we all just want to feel good and do what we love.

After a car accident left me with serious nerve issues, I’m forever grateful for @foundationtraining

From walking mechanics to picking up your kids without hurting your back.

FT will teach you to breathe in a way that restores posture & improves your sleep.

And if you’re living with aches or chronic pain — you can literally make it vanish with a few well-intentioned breaths.

Knowledge is one thing. Being able to share it in a way that’s digestible, that’s rare.
Doc and Jessie, thank you.

Genuinely the best coaches on the planet.
@ericgoodmanft @coachjsalas by @nickblauer

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17

3 months ago

Before cutting more calories

Remember: carbohydrates hold water. 3–4g per gram.

You can still be losing fat
even if the scale isn’t moving.

1️⃣ Incline curls
Focus on the peak.
Control the way down. Think “drag” as you curl.
Finish high.

2️⃣ Lateral hinge @foundationtraining
Heels heavy. Hamstrings loaded.
Set a 1–2 minute clock.
Own 10 controlled reps per side.

The magic is in the opposite hand reach.

3️⃣ V-grip reverse high pulls
Elbows lead up & back.
Rear delts and mid traps — a strong primer before pressing.

4️⃣ Cable laterals
Cable behind you keeps tension.
That added range builds width.

Follow the blueprint —
or apply for 1:1 coaching. by @nickblauer

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12

7 months ago

Most skills take years to master.
Self-defense shouldn’t.

In one session, with no experience, he began learning how to better protect himself.

The focus wasn’t techniques — it was managing stress and a simple framework that works under pressure.

@spear.system taken in Los Angeles, California by @nickblauer

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8 months ago

You can’t spell millions without a couple L’s

Some movements from past training.

1. Cable flys — upper chest bias. Controlled stretch. Elbows lead on the way up.

2. @foundationtraining flow — Lunge Hold.
Restores posture, loads the hips & lengthens the spine.

3. IR lift-offs 20 reps. Daily staple, regardless of what I’m working out. Part of the @andrew_lock_strength big 3.

4. Pendulum squats — quad dominant.
Slow on the way down, knees stay forward. by @nickblauer

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8 months ago

Some quirky movements I’ve been playing with lately, please enjoy 💕

1. Run these after a shoulder press for a silly pump.
Stay light, 10–20 reps.

2. Midline annihilator.
Gravity makes this way harder than it looks — hips, abs, and low back all have to work together. Two sets is usually plenty.

3. Single-leg wall slides.
Blood flow to the quads, ankles wake up, tendons get stronger.

Go as low as you can — heels down, back on the wall.

4. Max barbell hold, about an inch off the shoulders.
Simple way to overload and create a big stimulus without more reps. by @nickblauer

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8 months ago

Yo you’re sick to my stomach fam by @nickblauer

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a year ago

The dream: hoist one friend per shoulder

This is about a 20 minute session.

Dumbbell Shoulder Press
• 3 sets × 8–12 reps
• On set 4: drop weight by 15 lbs → 12-10-6-4 reps :10 rest between each

Dumbbell Lateral Raises
• 3 sets × 12–15 reps (3-sec lower)
• Rest 2 min between sets

#shoulderworkout #shoulderday #upperbodyworkout #bodybuildingworkout #fitnesstips #gymmotivation #workoutroutine #fitnessgoals #strengthtraining #fitnessreels taken in Los Angeles, California by @nickblauer

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7

a year ago

My best friend is getting married in 3 weeks and he’s not even on Ig.

This is for you my little prince.

6 sets of back today, focusing on width & upper density.

Then a superset of abs and overhead squats.

#SmartTraining #MovementMatters #GluteTraining #MobilityWork #InjuryPrevention #FunctionalStrength #CorrectiveExercise #FixYourForm #StrengthAndStability #PainFreeTraining #Biomechanics #CoachTips #TrainSmart #MovementCoach #MobilityCoach by @nickblauer

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8

a year ago

Bicep day. Sue me

I did 8 total working sets.

Preachers to focus on the thickness.

Reverse curls to get my forearms jazzed up,
ending with cable curls to focus on the peak.

Training’s been dialed in lately.
I’ve found a nice balance between effort and time, wrapped it up with 300 calories on the treadmill - in and out of the gym in under an hour.

It took me a while to learn the difference between working out and training.

Don’t spin your wheels trying to do everything at once.

Details matter.

#bodybuilding @blackforestusa
#FitnessCoach #OnlineTrainer #SmartTraining #StrengthTraining
#BodyRecomposition #MuscleBuilding #PerformanceTraining #FitnessEducation #FunctionalAesthetics #fitnessmotivation by @nickblauer

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a year ago