Just another Wednesday with the team at @solacenewyork , coached by @anthonycrouchelli . We took over midtown NYC to do lunges.
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#crossfit #hyroxtraining #hybridathlete #hybridworkout #functionalfitness #weightlifting #cardioworkout #gymgrind #trainhard #fitnessmotivation #conditioning #athletelife #fitnesstraining #strengthandconditioning
🚨‼️Arnold Split Side Effects🫨 ⬇️
I can’t believe this is the split I started with years ago, and now I’m doing it again. Thanks to @learnsportscience to encouraging me to get back at it. So simple, so effective, and so underrated. We are always trying to find the next new thing, and we forget why the basics are the basics.
➡️ Simple structure: Chest + back, legs, arms + shoulders, then repeat. (🫨 You finish every session shaking)
1️⃣ Insane pump: High volume on chest, back, shoulders, and arms makes every workout feel full.
2️⃣ Better adherence: When the workout feels good, it is easier to stay consistent.
3️⃣ More weekly volume: Chest and back supersets help you get more quality work done in less time.
4️⃣ Keeps heart rate up: Training two big muscle groups together makes the session feel more demanding.
6️⃣ Better blood flow: Chest and back supersets, and biceps and triceps supersets, help create a better blood flow.
7️⃣ Opposite muscles work well together: One muscle works while the other gets a short break.
‼️39 days until summer. READ CAPTION ⬇️
The best day to start working on your summer body was a year ago, but the second best day is today.
You still have time, but only if you actually want it.
This is what I would do if I had to start today:
🥩 Own your nutrition: Make the grocery list, buy the food, cook it, and eat what you prepared. Only eat the food you cook. If you did not cook, you don’t get to eat. And no, throwing frozen food in the microwave is not cooking.
🫧 Control your cravings: Drink sparkling water or seltzer when cravings hit.
🚶 Increase your steps: Walk at least 10k steps a day.
🏋️ Strength train: Combine at least 3 strength training sessions per week. Push, Pull, Legs.
😴 Sleep 7–8 hours: Go to bed one hour earlier. Recovery is not optional.
Once again, the basics will save you.
⬇️ 5 Rules to Build a Top Athletic Physique
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1️⃣ Own your nutrition: You can’t rely on restaurants, takeout, or someone else to handle your food — go to the grocery store, cook your meals, eat your own food, and you’ll already be ahead of 95% of people.
2️⃣ Train like you mean it: A top athletic physique is not built with 2–3 casual 45-minute workouts per week — you need weights, cardio, intensity, frequency, and at least 5+ days of serious training per week.
3️⃣ Respect recovery: Rest is mandatory because your body needs time to recover, adapt, and grow — if you’re not recovered from the previous session, your next session will not be worth it.
4️⃣ Stay consistent for years: The top 1% physiques you see were built over 5, 7, or even 10+ years of nonstop consistency — you can’t compare 3 months of effort to 10 years of standards.
5️⃣ Follow a real plan: Random workouts create random results, so you need a structured plan tailored to your body, goals, schedule, and life — because if the plan doesn’t help you stay consistent, the plan doesn’t work.
The basics will save you.
We tend to overestimate our 45–60 minute workout and underestimate the other 23 hours of the day.
The reality is that structured training usually represents only a small portion of our total daily energy expenditure. Even if you train every day, that session might only account for around 10–15% of the calories you burn.
What many people underestimate is their lifestyle.
Daily movement — walking, standing, taking the stairs, moving around during the day — can represent 30% or more of your total calorie expenditure. This is what we call NEAT (Non-Exercise Activity Thermogenesis).
And it’s one of the biggest variables you can control.
So if your goal is to lose fat, focus on two things:
- Make sure your diet is around maintenance calories — meaning the calories you consume are roughly equal to the calories you burn.
- Increase your NEAT — move more throughout the day, stay active, and remain consistent with your training.
Fat loss is rarely about doing more extreme workouts. It’s usually about understanding the math and being consistent with your lifestyle.
#weightlossdiet #weightloss #burnfat #fatlossjourney
⬇️ Read Caption
This is the kind of intensity most people are missing in the gym.
After more than 10 years of lifting, the biggest problem I see in commercial gyms is not bad exercises or bad programs. It’s lack of intensity and lack of volume. Most people are simply undertrained.
We also need to stop obsessing over “perfect” science-based ranges. 10–12 reps vs 15 or 20 reps is not what is limiting your progress. What’s limiting you is not doing enough work.
Your body is capable of handling an amazing amount of work. Unless you are a professional athlete training 6h a day for years, you will never be overtrained. If you are tired, you are either under eating, under resting or both.
#weightlifting #trainhard #trainingmethod #personaltrainer
I call them, My signature weekend workouts. They last 2-3h and it’s the thing I look forward the most during the week and the reason why probably why I don’t have a training partner 😅 @puregymus are the best!
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#weightlifting #strengthtraining #trainhard #hybridathlete
❤️ When you get obsessed with something, your brain rewires, and everything you do turns into: “Is this helping me achieve what I want or not?”
This is the mindset you need for big changes.
It also creates a standard for yourself, where everything below that baseline is not for you anymore.
That is why it’s so important to make that commitment to yourself.
🥗Nutrition is the main external factor.
My rule is simple: eat whatever you want from the fish market, the butchery, and the fruit store.
Chances are that anything else you find elsewhere is processed or ultra-processed.
🏋️♂️ And then, the obvious — but not so obvious — thing.
Train your abs like you train every other muscle.
I am always surprised by how many people want abs but don’t train abs.
Again, this is my personal opinion and experience.
Let me know in the comments what has worked for you.
#weightlifting #strengthtraining #hypertrophytraining #absworkout
If you’re preparing for Hyrox, interval work is not optional.
Hyrox is not just endurance. It’s repeated high-intensity efforts under fatigue.
You run 1 km eight times, and every run comes after a functional station. That means you’re constantly switching between high output and controlled recovery.
Interval training allows you to:
• Practice race pace
• Improve lactate tolerance
• Build aerobic capacity while maintaining speed
• Learn how your body responds between efforts
This specific workout — 8 x 1 km with 2-minute recovery — mimics the structure of competition.
It teaches you how to hold pace, recover fast, and repeat.
The goal is not just to run fast once.
It’s to run fast eight times.
Train specific. Train structured. Mimic the demands of race day.
#Hyroxtraining #hybridtraining #running #intervalrunning
