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@resilience.40s

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We hardly use our lats in our day to day modern life. A breakdown of how I approached this when I first started:
👉 step 1 - Put them to work by first doing dead hangs. Attempt 15-30s daily
👉 step 2 - as you get used to it, attempt to pull your shoulder blades together. Get them used to it
👉 step 3.- as you are comfortable with it, now it’s time to do supported pull-ups. Set bar at chest height.
👉 step 4 - Get into a seated position and attempt to pull up. You may use your legs to assist if need be.
👉 step 5 - as you can hit your number of reps, graduate to having your legs stretched out and attempt to pull up.
👉 step 6 - when you hit your number of reps, graduate to having elevate your feet on a chair or bench. Complete your number of reps.
👉 step 7 - Graduation! Attempt to do non-assist pull-up!

💾 Save this for your next back day
📤 Share it with someone who wants to be the 5% of global population who can do a pull-up!

#pullups #backworkout #weightedpullups #fitness #calisthenics by @resilience.40s

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14

2 months ago

I use a 3 x 6 x 12 where possible for all exercises, back include.
3 sets, 6 exercises, up to 12 reps (when you can hit 12, you can level up your weights)
I use a specific order alternating between upper back > lats (x2), then overall back (large compound moves), finish off with burn = lat pull up

Here’s the sequence i used in one of my back routine that works 👇

🔵 Low Row Machine — Build upper back thickness from the base.
🔵 Lat Pulldown — Stretch and load the lats through full range.
🔵 Pendlay Row — Reset. Pull from the floor. Humbling experience, every time.
🔵 T-Bar Row — Tie upper back and lats together under real load (safely).
🔵 Cable Lower Back Extensions — Decompress and strengthen before the finisher.
🔵 Weighted Pull-Ups — Earn it. Full lat activation to close out under burn.

Alternating upper back and lats keeps each muscle group fresh while maintaining intensity throughout the session. The lower back extension before pull-ups is non-negotiable — it protects your spine when fatigue sets in.

Save this. Come back to it on back day. 💾

DM me for online coaching. 👆

#backworkout #bodybuilding #fyp #gym #gymreels by @resilience.40s

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6

2 months ago

Muscle growth isn’t just about the exercise.
It is the range of motion (ROM) you might be missing.
The long head of the tricep — the largest part of the muscle — only gets fully loaded in one position.
Overhead.
Dumbbell overhead tricep extension done correctly:
✅ Elbows locked forward throughout
✅ Lower until you feel the deep stretch behind your head
✅ control down — do not rush the stretch
✅ Explosive drive back up
✅ Squeeze hard at full extension
The stretch at the bottom is not a bonus.
It is the entire point.
Skip the stretch — skip the growth.
💾 Save this — one movement. Complete tricep development.
🔁 Share this with someone who’s training arms.
👊 Follow for coaching that goes deeper than just showing the exercise.
#musclebuilding #buildmuscle
#musclegrowth #armsworkout
#dumbbellworkout by @resilience.40s

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5

2 months ago

It’s always the journey. Not the destination. Enjoy the process. #bodybuilding #fyp #gymreels #fitness #gym by @resilience.40s

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8 hours ago

Workout is my therapy #bodybuilding #fyp #gymreels #fitness #gym by @resilience.40s

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8 hours ago

It’s never just about the muscle. Aesthetics wlll come eventually yes. But it’s the will. The determination. The discipline to sow every, day. #bodybuilding #fyp #gymreels #fitness #coreworkout by @resilience.40s

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9 hours ago

The best 2 hours when you can have it all for yourself. Worth it. #bodybuilding #fyp #gymreels #fitness #backworkout workout by @resilience.40s

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10 hours ago

Never compare with another. We be better than ourselves we were yesterday, last week, last month, last year. #bodybuilding #fyp #gymreels #fitness #legday by @resilience.40s

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11 hours ago

We are only human #fyp #bodybuilding #gymreels #fitness #gym by @resilience.40s

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a day ago

Aside from pushing chest. As a metaphor sometimes if not most times, we as men carry the weight of the world and we put aside our feelings (we’re humans too, we feel, we process, we get hurt too) and we continue to push because we just want the best for the things that we care, the people that we care. It is heavy. Hence the metaphor of push day. #bodybuilding #fyp #gymreels #fitness #chestday by @resilience.40s

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a day ago

Until reality kicks in and we realise we spent too much time and effort chasing down things that we thought was meant to be. Not all of us has the opportunity to start our own. Some of us work 9-6, many work 2 jobs. But through all that we invest time and try to please the corporate world that we live in. The day comes when we’re too old and sick when we will be discarded and realised we spent too much time pleasing the wrong people who don’t even matter cos we don’t matter to them at all. by @resilience.40s

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a day ago

Jokes aside. Yes we get stronger with every lift, most times it isn’t about applying our strength. Carrying the people that you love weathering through life’s difficult moments requires mental fortitude. I don’t know about you but I find mental solace and it builds mental fortitude from working out, living a healthy life (I’m not there yet and I’m still trying very hard) #bodybuilding #fyp #gymreels #fitness #gym by @resilience.40s

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2 days ago