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Vic Casanova

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by @vic_buildstrong

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12 days ago

HOW TO LIFT HEAVY SH*T PROPERLY, EPISODE 1: THE BICEP CURL 💪

Everyone thinks a bicep curl is simple.

It isn’t.

Small changes in your setup, joint position, and range of motion can completely change how much mechanical tension you place on the biceps, which is the primary driver of muscle growth.

This series is designed to teach you the biomechanics behind your lifts so you stop moving weight just to move it, and start training with intention.

Because building muscle isn’t about doing more exercises.

It’s about making every rep count 💪

Save this for your next workout, and follow along for Episode 2. taken in Vancouver, British Columbia by @vic_buildstrong

1k

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2 months ago

There was a version of me who stopped recognizing herself.

Not just in the mirror .. in my energy, my drive, my confidence. I’d lost the thread back to who I was.

No dramatic rock bottom. Just a slow, quiet drift away from myself.

Getting back wasn’t about punishing myself.
It was about choosing…repeatedly, imperfectly, relentlessly.. to show up for me.

Consistency. Discipline. Self love…Not as punishment. As proof that I matter.

That’s where I found me again.

If you’re somewhere in that drift right now… you’re not too far gone.

You’re just one decision away from starting back.
📩 DM me STRONG to book a consult with me 🤗 by @vic_buildstrong

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5 months ago

“Women have roughly a 1 in 5 lifetime risk of Alzheimer’s. Regular exercise is associated with about a 20 to 30% lower risk.”

That is strong, defensible and much safer than saying exercise “prevents Alzheimer’s.”
And for BUILD STRONG, I would take it one step further:

Strength training is not just about how your body looks. Staying physically active and maintaining strength, cardiovascular fitness and metabolic health may also be part of protecting the brain you want to keep for the next 30, 40 and 50 years.

One distinction, the research is much stronger for physical activity overall than specifically for lifting weights alone. I would not claim that strength training by itself lowers Alzheimer’s risk by 20 to 30%. The most defensible message is regular movement plus resistance training plus cardiovascular fitness.

Source: Effects of physical activity on Risk of Alzheimer’s disease: A systematic review and medical analysis (Pumed) by @vic_buildstrong

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5 days ago

If you have been working hard but still feel like your body is not responding, the problem may not be your effort.

It may be that no one has ever shown you exactly where you are starting from.

At BUILD STRONG, we start with a full baseline assessment.

That includes your DEXA scan, body composition, lean mass, fat mass, bone density, resting metabolism, current strength, movement patterns, daily activity, nutrition, sleep and recovery.

From there, we build your training, macros and weekly targets around your actual data, not assumptions.

Then every week, I meet with my clients to review progress, look at what is working, identify what needs to change, and create clear, actionable priorities for the week ahead.

That is how we make progress with intention instead of guessing.

Assess. Build. Review. Adjust. Repeat.

DM BUILD if you want to learn more about the BUILD STRONG method. by @vic_buildstrong

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6 days ago

You might be stuck because you’re chasing the wrong goals.

I was, until I stopped asking, “How do I lose more weight?” and started asking, “What am I actually working with?”

Before you build, you need a baseline.

Your strength.
Your muscle mass.
Your body fat.
Your movement.
Your nutrition.
Your recovery.
Your metabolism.

When you understand where you are, you can stop guessing and start building with intention. With a Plan.

That is where real progress starts.

Not with another random diet.

With data, structure, and a plan built around your body.

DM “DEXA” if you’re ready to understand your baseline and I’ll share my discount code! taken in Austin, Texas by @vic_buildstrong

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7 days ago

Follow the plan, not the mood.

Motivation is unreliable.

Some days you’ll feel strong, focused and ready to go.

Other days you won’t.

That’s why you need a plan.

A plan removes the daily negotiation.
A plan gives you structure when motivation disappears.
A plan keeps you moving forward even when the mood isn’t there.

You do not need to feel motivated every day.

You need to keep the promises you made to yourself.

Follow the plan.
The results will follow. by @vic_buildstrong

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8 days ago

You can train hard, build muscle, and still have downtime.

In fact, you will probably make better progress when you stop treating recovery like something you have to earn.

Training creates the stimulus.

Recovery is where your body adapts.

Sleep, enough food, rest days, lower stress, and time away from the gym are not slowing you down. They are part of the process.

More is not always better.

Better training, better recovery, better results. by @vic_buildstrong

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8 days ago

First rainy day in Austin…. Can you tell? 😅🌧️ by @vic_buildstrong

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11 days ago

We’re constantly hearing ‘do 10,000 steps a day’ but have you asked why?

When we know the why behind something we are more likely to do it. Our brain hates doing work it doesn’t see a point to.
When someone orders you to walk 10K steps, your brain will see it as a chore and a rule, which creates the resistance to it.
BUT when you learn why it matters, like how it flushes extra sugar out of your body and gives you steady energy and unlocks a hidden metabolic pathway, suddenly you aren’t just following some random rule you see a reward and then you’re motivated to do it.

So now you know the why, phone down and start moving.

@vic_buildstrong

#fitness 10k by @vic_buildstrong

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a month ago

Stop doing push ups with your shoulders.

A stronger push up starts long before you bend your elbows.

Here’s the setup:

1. Hands directly under your shoulders.
2. Break the bar to create external rotation and tension.
3. Brace your core and squeeze your glutes to keep a straight line from head to heels.
4. Pack your shoulders by engaging your lats and keeping your shoulder blades controlled. No Cat Cow!
5. Lower your chest between your hands, not your head.
6. Drive the bar away explosively while maintaining your body position.

A push up isn’t just a chest exercise.

It’s a full body strength movement that teaches stability, core control, and efficient force production.

Master the fundamentals, then earn the harder variations.

Save this for your next workout and send it to someone who’s still doing worm push ups. taken in Bondi by @vic_buildstrong

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2 months ago

Here’s the two hand positions for seated rows you need to know.

High row hits your upper back.

Low row hits your lats.

Most women pull with their biceps or traps instead of their back.

That’s why your arms tire out before you feel anything in your lats.

Handle height changes everything.

When you go high, your upper back does 30% more work.

When you go low, your lats take over.

Same machine, completely different muscles.

High row means setting the handles above shoulder height.

Pull straight back to your collarbone.

Elbows drive up and back.

You should feel it between your shoulder blades.

That’s your rhomboids and mid traps working.

Low row means setting the handles at waist height or lower.

Pull to your lower ribs.

Elbows stay tight to your body.

You’ll feel the stretch across your whole back.

That’s your lats.

Both matter.

High row thickens your upper back and improves posture.

Low row builds that V shape taper from your waist to your shoulders.

Strong lats also stabilize your entire core during squats and deadlifts.

So rotate them.

One week high, next week low.

Or alternate within the same session.

Two sets high, two sets low.

Stop guessing which muscles you’re hitting.

Your handle height tells you exactly where the work goes.

Pick the position that matches your goal 💪 by @vic_buildstrong

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a month ago