Here’s one of the workouts I’m doing to get stronger and more sculpted at home. 💪 If you want your muscle to grow, you need to train close to failure to give your muscles a reason to adapt and that’s where RIR comes in. RIR = Reps in Reserve It’s how many good reps you could still do before true failure. For hypertrophy, many different weight ranges/reps ranges work, but most of your sets should live around 1-2 RIR. Today I’m using heavier weights for me, lower reps. I start with a warm up set
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Here’s one of the workouts I’m doing to get stronger and more sc…
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Truth bomb: 💣 If you start today, by this time next year you could have: ➡️ noticeably more lean muscle ➡️ easier weight maintenance ➡️ stronger bones and joints ➡️ better blood sugar control and energy ➡️ a body that feels capable, not fragile That’s exactly why we built How To Build Muscle As You Age 4.0. A science-backed strength plan to help you build muscle and actually see progress! Let’s get stronger every decade. 🔗 in profile at the top @movedailyfitness or in my stories! #movedaily #m
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How to start building arm muscle! 💪 Remember, the goal is always to be able to show up again tomorrow. So start light and work your way up. For beginners I usually recommend using dumbbells between 2 and 12 pounds, depending on the exercise. Most of these should be done with dumbbells between 2 and 5 pounds. Workout: Bicep curl, Triceps press ext, Front/lateral raise, Grapevine1-3x. Hammer curl, Triceps kickback, Shoulder press, Front/Back kicks 1-3x. Pinwheel curl, Tate press, High pull to W,
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Effective Biceps Workouts for Fit Women Over 50
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Why so many women aren’t building muscle (the hard truth): You’re not weak. You’re just stopping way too early! Most women finish a set thinking, “That felt good.” But muscle doesn’t grow from comfortable. A lot of you are leaving 5–10 reps in the tank or in reserve. Here’s the concept you need to know 👇 RIR = Reps In Reserve It’s how many reps you could still do before true failure. RIR 5–6 → warm-up RIR 3–4 → maintenance RIR 0–2 → muscle growth zone Research consistently shows that hypertroph
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