It’s earned. Years of showing up. Consistency when motivation was nowhere to be found. Heavy lifts, light days, injuries, comebacks, and the quiet decision to keep going when quitting would’ve been easier.
This didn’t happen by accident. Or overnight.
It happened because I chose it. Again and again.
🔥💪🏼🏋🏼♀️
#strongwomen #womenwholift
With my 32nd birthday just around the corner, strength training has become about so much more than just my physique.
It’s about the moments my daughter looks at me and says: “I want to go to the gym with you.” “I want to be strong like you.” “Look at my muscles, Mama!” 💪🥺
I’m playing the long game. I want to be doing a doubles HYROX with my kid when I’m 45. I want to be able to play sports with her without getting injured, and one day, I want to have the strength and mobility to chase my grandchildren around.
Do I want that shocked “Wait, you’re a mom?!” reaction? Yes, absolutely. 😉 But more than that, I want a full, long, healthy, adventure-filled life.
As women, we have to fight for our strength. Starting at age 30, we naturally lose 3-8% of our muscle mass per decade if we aren’t actively strength training.
Getting into the gym and lifting weights isn’t just a hobby; it is essential for rebuilding our foundation post pregnancy, protecting our bone density, and bulletproofing our bodies against aging.
You don’t need to live in the gym to achieve this. Join me on the @buildprogramme where I’m training for just 60 minutes, 3 days a week. We focus on building real strength, lean muscle, and the conditioning you need to not only do cool sh*t, but to live a life truly well-lived.
They key to building muscle - PROGRESSIVE OVERLOAD
Adding kg’s to your lifts each week would be great, but unfortunately that is not how it works and you will plateau very quickly if that is your approach.
The goal is to progress total volume lifted on a certain exercises week on week.
What is total volume?
It is your sets x weight x reps.
You have a few options on how you can increase this across weeks if reps stay the same, in this video there are a few examples using a Back Squat between Week 1 and Week 2 of a training cycle.
Hit save on this video and share it with a friend!
1:01 for our @hyroxhk mixed doubles debut!
1 minute short of our target but now we have something to work for.
Proud of us @schalk.v ! Not bad for some bodybuilders. Thanks for agreeing to this last minute challenge.
Back to the @buildprogramme drawing board and to map out the next race 👀
So much love to our support crew who spent their friday night cheering us on. We are so grateful!
Time to rest up and get back out there for round ✌🏽 tomorrow.
Are you tired of doing the same pressing variation over and over and over again?
Yes repetition is a very big part of building muscle, but every now and then a change is welcome!
Swap your Flat Dumbbell Bench for a Seated Cable Press instead on your next training day and get ready for a nasty pump! Follow @buildprogramme for more workout tips and advice!
A peek into our first Full Body Strength session of this new training block for BUILD 🧠
With the right programming and enough intensity 3 Full Body sessions is all you need to make all the strength and muscle gains your heart desires.
Hit save on this post and add it into your training week 💪🏼
The missing link to your gains - post workout nutrition.
Your training plays a big part yes, what you do outside of the time you spend in the gym matters even more than you think.
Getting in adequate amounts of protein in your day is essential to recovery, but it does not have to be chicken and rice for every meal.
Add these meals into your weekly post workout nutrition.
They pack a good amount of protein, and they’re delicious too! DM us “recover” and we’ll send you a free 7 day post workout meal 🥙
Hit save on this post and try these meals, you’ll thank us later 🙏🏼
If you’re following an online program but you secretly have no idea if what you’re doing is correct, we’ve got you covered and we’re here to help.
If you sign up to our new training block before May 4th we will upgrade you to our Premium offering FOR FREE for the next 8 weeks.
What is included in our Premium offering?
You will be paired with a coach who will give you feedback on scores you’re logging and videos you are logging to help correct form and give advice to help you get more from your training.
Stop the guess work and get yourself a coach for the next 8 weeks!
Hit the link in our Bio for a 7 day trial 🔗
Are you stuck not knowing how to time your meals before and after training in order to fuel your sessions?
You can’t drive anywhere on an empty tank.
Your training is no different.
We’re here to help you make sure you can give 100% to all your sessions without eating the same boring oats every single morning.
Save this post for easy tips and meals you can add into your week to get the most from your sessions!
DM “fuel” and we will send you a 7 day breakfast recipe!
8 weeks to your strongest, fittest and best looking physique 💪🏼
Our brand new cycle starts May 4th and you don’t want to miss this one.
Whether you train 5x per week or 3x per week we’ve got you covered.
If you’re tired of seeing no results with your training follow the link in our Bio for a 7-day free trial and stop wasting time 🔗
CLOSE GRIP BENCH VS NORMAL GRIP BENCH
What is the difference?
Normal/Wide Grip (Chest Focus):
Hands are set just outside shoulder width with your elbows coming down at 45 degrees.
This will maximise chest involvement and you will usually be stronger in this grip compared to a close grip bench.
Close Grip (Triceps Focus):
Hands are set shoulder-width with your elbows coming down close to your body.
This minimizes chest involvement, but maximizing tricep involvement.
You will usually be a bit weaker in this grip compared the normal grip bench.
Is one better than the other one? No.
They both serve a different and specific purpose.
Put these into your weekly push workout and watch your pressing strength explode!
Follow @buildprogramme for more workout tips!
