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Stephanie Porter | Build Curves Without Bulk

@thatblondeinjector

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𝗕𝗜𝗞𝗜𝗡𝗜 𝗔𝗧𝗛𝗟𝗘𝗧𝗘 | 𝗕𝗢𝗔𝗥𝗗-𝗖𝗘𝗥𝗧𝗜𝗙𝗜𝗘𝗗 𝗡𝗣
𝗧𝗥𝗔𝗜𝗡𝗜𝗡𝗚•𝗠𝗚𝗊𝗖𝗟𝗘 𝗕𝗚𝗜𝗟𝗗𝗜𝗡𝗚•𝗕𝗢𝗗𝗬 𝗥𝗘𝗖𝗢𝗠𝗣
𝗊𝗧𝗢𝗣 𝗘𝗚𝗢 𝗟𝗜𝗙𝗧𝗜𝗡𝗚. 𝗕𝗚𝗜𝗟𝗗 𝗗𝗜𝗙𝗙𝗘𝗥𝗘𝗡𝗧𝗟𝗬.
⬇ 𝗊𝗚𝗕𝗊𝗖𝗥𝗜𝗕𝗘 𝗕𝗘𝗟𝗢𝗪•𝗕𝗘𝗛𝗜𝗡𝗗 𝗧𝗛𝗘 𝗠𝗚𝗊𝗖𝗟𝗘
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SURPRISE
 I competed in my final NPC national show of the season—and finished TOP 5! 🏆 One week ago, I stepped onstage in Pittsburgh at NPC North Americans—one of the largest bikini competitions ever—and placed 4th in my bikini division! North Americans will always hold such a special place in my heart. I had an incredible weekend, made unforgettable memories, and genuinely have no complaints. Bodybuilding is no longer just something I do—it has become a part of who I am. I truly love every piece of this journey, and I don’t see myself stopping anytime soon. My goal is still to earn my IFBB Bikini Pro Card, but there’s also a part of me wondering what fit model would look like on me. ✹ I’ll be sharing all of my judges’ feedback over the next few days—and what they had to say was actually very interesting
 One thing I’ll continue reminding myself: If I never quit, I can’t fail. ❀ Stay tuned for the feedback and what comes next! ✹ And THANK YOU to my coach who did it
.@ginmarie.fit 😈 Workouts, macros, suits, make-up, hair, tan, posing, coffee runs, and so much more. Subscribe for all of my workouts, and comment “FITNESS” for all of my fitness links! #NPCBikini #NPCNorthAmericans #BikiniCompetitor #RoadToPro #IFBBBikini by @thatblondeinjector
112
a month ago
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✹ NPC North Americans Recap ✹ This weekend I walked away with 2nd place in both Masters 35+ and Open. I was freaking splitting center stage TWICE at the largest prestigious show - NPC North Americans. One step shy of that coveted IFBB Pro Card. To say this was a hard pill to swallow is an understatement but then an absolute blessing on the other end to be able to even walk away with a metal! (And I truly went in w/ the mindset to beat MY last package and that was it). The only spot higher than this is becoming a IFBB PRO, which means I have to dig even deeper to earn it. The women who turned pro that night absolutely deserved it. They brought their best, and being up there with athletes of that caliber—the best I’ve ever competed against—was an honor. Every single one of them was striking. What made it even more special was the support and respect we had for each other backstage. There’s nothing like watching women truly cheer one another on. For now, I’ve decided to take a step back and enjoy a much-needed long off-season. The goal? Build more density so that when I return, I’m undeniable. Just because I placed 2nd doesn’t guarantee next time I’ll automatically be pro—this sport doesn’t work that way we are all grinding for that pro card. But I do know that each time I step on stage, my journey gets better. These past two days, I let myself soak it all in (and eat my face off 😅). But tomorrow, it’s time to start a structured reverse diet—so my metabolism stays strong and I don’t undo all the hard work I put in this prep. To everyone who watched the livestream, sent me messages, or supported me over these last few weeks—thank you-you all know who YOU are! And to my coach—thank you for being there through every step of this package LITERALLY. From my protocols, training splits to my posing, tan, suit, makeup, and hair. I’m so lucky to have you in my corner
. This is my road to pro. And when it’s my time, I’ll know. Until then
the grind continues. 🖀 . . . . . #athlete#npcathlete#bikini#bikinimodel#bikinicompetitor#bikiniprep#bodybuilding#protein#fitness#showday#northamerican#trendingreels#gymgirls#coach#ifbbbikinipro#ifbbproleague#ifbbprobikini taken in Sheraton Pittsburgh Hotel at Station Square by @thatblondeinjector
92
a year ago
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It all started in 2023. That was the year I stopped wishing and started building. This physique? This mindset? This lifestyle? It wasn’t built in a few days
 Not in a few weeks
 Not even in a few months. It took years of showing up when motivation wasn’t there. Of lifting heavy when no one was watching. Of eating clean when no one else around me was. I’ve trained 5–6 days a week for over 3 years— an hour and 15 minutes every session. No shortcuts. No gimmicks. Just relentless effort. This is your reminder: Whatever you set your mind to—you can do it. But only if you stay consistent, disciplined, and committed every step of the way. If you don’t know where to start but you’re ready to change your life— comment “coaching” below and let’s build your version of strong. 💪 . . . . . #bodybuilding#fitness#bikini#npcathlete#fitnesslife#healthylifestyle#muscles#glp1coach#coach#microdosing#gymgirls#gymselfie#gymreels#glutes#roadtopro by @thatblondeinjector
28
a year ago
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FROM COMPETITORS TO FRIENDS
 AND NOW WE’RE SHARING ALL THE BOOTY SECRETS! 🍑🔥👯‍♀ Two years ago, Melissa and I stepped on stage together, and we instantly became besties backstage! 🥹💕 I’ll NEVER forget looking at her and saying, “DAMN GIRL, you have the BEST glutes out here!” 🍑😂 Fast-forward a few minutes
 and she went on to WIN her IFBB PRO CARD in BOTH Open and Masters! 🏆🔥 What started as competition turned into a genuine friendship. Ever since that day, we’ve been cheering each other on, supporting one another, and pushing toward our goals. Here’s my biggest advice to you girls: Find women who INSPIRE you, not intimidate you. Women who clap when you win, share their knowledge, and genuinely want to see you succeed. ❀ Because the girl standing next to you on stage might just become one of your biggest supporters! And YES
 Melissa has been sharing ALL her glute-building secrets with me! 🍑🔥 STAY TUNED FOR OUR NEXT SERIES! 👀 We’re breaking down our favorite glute-building tips, tricks, and exercises! And we have something SUPER COOL coming that helped me better ISOLATE my glutes
 you girls are going to LOVE this one! 🀫🍑 And of courseeee, we’re wearing her branded shirts! @prettyxfreaky_ 💬 Comment “FITNESS” for all my links, workouts, and programs! Because strong women don’t compete against each other
 THEY BUILD EACH OTHER UP! 💪🏌💕 #GluteGrowth #BootyBuilding #BikiniCompetitor #IFBBPro #NPCBikini by @thatblondeinjector
15
7 hours ago
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Everyone thinks you need to lift HEAVY to build shoulders
 but 5lb dumbbells helped me create the detail I was looking for. For me, it’s not about throwing the weight around—it’s about controlling every rep, keeping constant tension, and actually FEELING the part of the shoulder I’m trying to hit. I slow it down, isolate the muscle, and keep going until those 5 lbs feel like 50. I swear you need tontry it to believe it!🔥 Light weight does NOT mean easy when you’re using it intentionally. Try it during your next shoulder workout and tell me if those 5s humble you bc they humble me real fast! 😝 Comment: FITNESS for all my favorite gym accessories + fitness links. 💪🏌💎 #ShoulderWorkout #CappedShoulders #3DShoulders #ShoulderDay #DeltWorkout by @thatblondeinjector
179
2 months ago
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Want those 3D rounded shoulders? Don’t neglect your rear delts! 🔥 This is one of my favorite at-home exercises for building that rounded shoulder look. 💪 Here’s how I do it: * 3–5 lb dumbbells (I’m using 5 lbs!) * 15 reps × 3 sets * Slight bend in the elbows * Controlled movement, no swinging * Focus on the stretch and keeping tension on your rear delts You don’t need heavy weights to make these smaller muscles work. Proper form, control, and progressive overload are what drive growth! 🔥 Subscribe to Behind the Muscle for my FULL shoulder workouts and the exact exercises I use to build my 3D shoulders! #RearDelts #3DShoulders #ShoulderWorkout #AtHomeWorkout #BikiniBodybuilding by @thatblondeinjector
4
3 days ago
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🔥 5 TIPS TO GROW THOSE ROUND, 3-D REAR DELTS! If you’re doing cable rear delt pulls and feeling everything BUT your rear delts, you need to try these 5 tips! 👇 1⃣ ENGAGE BEFORE YOU PULL! 🔒 Before I even begin my rep, I set my shoulders, keep a slight bend in my elbows, and focus on engaging my rear delts. I create tension BEFORE moving the weight. Think about activating the muscle you’re trying to grow instead of letting your traps and back take over! 2⃣ THINK ELBOWS APART, NOT BACK! 💪 This is one of my FAVORITE cues! Imagine you’re trying to reach your elbows toward opposite walls on either side of you. Instead of pulling straight backward, think about opening your arms outward. This helps me keep the focus on my rear delts! 3⃣ SIT ON THE FLOOR! 🔥 Yes, you heard that right! I prefer sitting on the floor for this exercise because it helps eliminate body swinging and momentum. With my lower body stabilized, I can focus on isolating my rear delts instead of using my entire body to move the weight. Keep your torso steady and your core engaged! 4⃣ GO LIGHTER AND CONTROL THE MOVEMENT! Your rear delts are a smaller muscle group. You don’t need to go crazy heavy to grow them! I prefer lighter weights with a controlled range of motion. Get that stretch, maintain tension, and don’t let your traps steal the workout! 5⃣ HOLD THAT TENSION FOR 2 SECONDS! ⏱ This is where it BURNS! At the end of each pull, hold the contraction for a full 2 seconds before slowly returning to your starting position. No rushing, no swinging! Make those rear delts WORK through every single rep. 🔥 MY RECOMMENDATION: 10-12 reps X 3 sets: 2 sec squeeze at top! Remember, it’s not just about moving the weight. It’s about making the RIGHT muscle do the work! Those rounded, 3-D shoulders are built with intention, control, and consistency! 💪 💋 Subscribe to Behind the Muscle for my FULL shoulder workouts, exact rep ranges, and all my muscle-building tips! XOXO, Coach Steph #RearDelts #3DShoulders #ShoulderWorkout #RearDeltWorkout #CableWorkout by @thatblondeinjector
1
2 days ago
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Here’s why I don’t use 5-pound dumbbells for my shoulder COMPOUNDS. On shoulder day, I do 3 sets of shoulder compounds- usually it’s always a press! When I’m training for SIZE, I want progressive overload. That means choosing a challenging weight that brings me close to failure around 6–8 controlled reps. I love unilateral movements because they help me focus on each shoulder individually and prevent my stronger side from taking over. My right shoulder is way larger than my left shoulder, and that’s why I always do an additional set on my left side or go heavier on my left side due to my damn scoliosis! Now, don’t get me wrong! I LOVE my 5-pound dumbbells for isolation exercises and higher-rep work; this is where I get all the beautiful detail!!!! Subscribe to Behind the Muscle for my full 3D shoulder workouts or FITNESS for all my links! 💪🏌 #shoulders #shoulderworkout #bikinicompetitor #musclegrowth #upperday by @thatblondeinjector
13
2 days ago
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🔥 5 POUNDS. ZERO MOMENTUM. ALL REAR DELTS. You don’t always need heavy weights to grow your shoulders! Here’s one of my favorite exercises for building those rounded, 3D rear delts. 🔥 I lay flat on the ground to take momentum out of the movement and really isolate the muscle I’m trying to grow. Here’s how I do it 👇 💪 5 lb dumbbells | 15 reps × 3 sets 🔥 Get a good stretch. Let your rear delts lengthen under control before each rep. 🔥 Slight bend in the elbows. Keep that position consistent throughout the movement. 🔥 Watch my thumb position! This grip helps me find the right angle to keep tension on my rear delts instead of letting my traps take over. 🔥 Control every rep. No swinging, no momentum. Just a slow, intentional movement and a strong mind-muscle connection. This is what I call a DETAIL exercise. Unlike my heavier compound shoulder movements, I’m using lighter weights to focus on isolation, control, and quality reps. And remember, the stretch is a great cue, but make sure you’re actually feeling your rear delts working—not just moving the weight! 5 pounds might sound easy
 until you try it MY way. 🔥 💥 Subscribe to Behind the Muscle for my FULL shoulder workouts. You’re going to thank me. They’re FIRE! 🔥 🔗 Comment FITNESS for all my links! #RearDelts #RearDeltWorkout #ShoulderWorkout #3DShoulders #ShoulderGrowth by @thatblondeinjector
33
3 days ago
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These are some of my FAVORITE exercises for building those 3-D popped shoulders. 💎💪🏌 The exercises are one piece of the picture. Rep ranges, exercise order, how hard you’re working, and how you fuel your body all play a part. 👏🏌 I like to start with my compound press while I’m fresh, then give the front, side, and rear delts focused attention. I choose weights that challenge me while keeping my reps controlled—and work on progressing over time. You don’t need to do every exercise in this carousel in one session! These are options I use within my shoulder training. The goal is a plan you can follow, recover from, and progress with. 🀍 And girl
 FUEL those shoulders. Enough food, protein, carbs to support your training, and recovery all belong in your growth plan. 🍚💪🏌 Save this for your next shoulder day, and be sure to subscribe to my page for my FULL shoulder workouts—with the exercise order, sets, reps, and cues I use. 🖀 Comment: FITNESS for all my links! #ShoulderWorkout #ShoulderTraining #3DShoulders #WomenWhoLift #TrainWithIntention by @thatblondeinjector
23
4 days ago
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LOCK IT. LOAD IT. THEN PULL. 🔒💪🔥 Watch this in SLOW MOTION 👀 Pay attention to how I engage each lat muscle individually BEFORE I even begin pulling the weight. That’s what I call my LOCK & LOAD technique. 🔥 I don’t just grab the weight and pull. I focus on engaging my lats first, then driving my elbows down while keeping the tension where I want it. WHY I LOVE UNILATERAL LAT PULLDOWNS 👇 Because of my scoliosis, my right lat is significantly stronger than my left. When I use a traditional long bar, my right side naturally wants to take over. That’s why I LOVE cables and unilateral movements! 💪 Working one side at a time allows me to: 🔥 Focus on each lat individually 🔥 Improve my mind-muscle connection 🔥 Reduce compensation from my stronger side 🔥 Work toward better muscular balance Now, don’t get me wrong. I LOVE a traditional wide-grip lat pulldown bar too! And when I’m short on time, I’ll absolutely use it. But for ME, unilateral training has been a game changer for learning how to engage my back muscles individually. The secret isn’t just pulling heavier weight. It’s learning how to CONTROL the muscles doing the work. Next time you train back, try my LOCK & LOAD technique and tell me if you feel the difference! 🔥 💋 Follow for more muscle-building tips, training tricks, and everything BEHIND THE MUSCLE! Comment FITNESS to SUBSCRIBE for all my workouts! #LatPulldown #BackWorkout #LatTraining #MindMuscleConnection #UnilateralTraining by @thatblondeinjector
7
5 days ago
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One cheek at a time, baby. 🍑🔥 Meet the Smith Machine Peach Press—a single-leg donkey kick that puts your glute max to WORK. That’s the big muscle contributing to your booty’s size and projection. 👏🏌 If you love cable kickbacks, this is another variation for your glute-day lineup—as long as the setup feels secure and comfortable. The goal? Move through your HIP. Don’t turn it into a lower-back workout. 👀 🍑 Keep your hips square and core braced. 🍑 Squeeze your glute without arching your back. 🍑 Control the lowering—no bouncing. 🍑 Choose a weight you can actually control. Set the safety stops and make sure your foot stays secure against the bar before starting. Save this for your next booty day, and tell me: team cable kickbacks orPeach Press? 👇🏌 Subscribe to Behind the Muscle for my full workouts, and comment FITNESS for all my links. 🖀 #GluteWorkout #SmithMachineWorkout #GluteTraining #BootyWorkout #BehindTheMuscle by @thatblondeinjector
10
5 days ago
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