#stronglooksstrong

⠀ Rating of Perceived Exertion⠀ ⠀ What it is: RPE is a way for coaches and athletes to self-regulate their training intensity. When used in a personal setting it can be a way to determine your training intensity, as opposed to using percentages. On a coaching level RPE can be a way to gain an understanding of an athlete’s level of exhaustion, plus what they have left in the tank.⠀ ⠀ How to use it: The ratings go from 1-10, 1 being absolutely no effort, 10 being your maximum. It’s important to develop what these numbers mean to you. Often they’re very similar among coaches and athletes, but they can vary a little. ⠀ ⠀ Why RPE: While training percentages can be effective ways to periodize strength programs, they don’t account for daily life stressors. An example could be an athlete training at high intensities for a long duration who may be approaching burnout , but is still programmed to hit high intensities. Use of RPE could save a lifter from burnout and be an effective way for listening to the body and prescribing deload weeks.⠀ ⠀ ⠀ For Intermediate lifters RPE can be used effectively, but there could be some variance in understanding what a true 1-RM is. Without ample training history, it can be more difficult to gauge high intensities.⠀ ⠀ RPE can be more effective for Experienced lifters as there’s more of an understanding of what they body can perform. Also, there’s a better understanding of 1-RM training percentages.⠀ ⠀ ⠀ ______________________________________________________________⠀ •1-1 Coaching • Online coaching • Programming •Weight loss • Contact : Rivercitybarbel@gmail.com⠀ @rivercitybarbell_aus .⠀ ⠀ Are you looking to get stronger, lose weight or gain muscle? .⠀ ⠀ 1-1 COACHING AND ONLINE COACHING SPOTS AVAILABLE NOW PLEASE SEND ME DM IF YOUR INTERESTED.⠀ ⠀ #gym #powerlifter #powerlifting #rivercitybarbell #powerbuilding #strength #fitness #stronglooksstrong #squat #deadlift #bench #gains #strength #fitness #stronggirl #weightlifter #lifting #bodybuilding #gains #powerlifter #bodybuilder #likeforlike #brisbanepowerlifting #australianpowerlifting#onlinecoaching #powerliftingcoach #australianpowerliftingcoach #strengthcoach


0💬Normal

Coach @xthenotoriousmatx with volume bench 4x6 ______________________________________________________________ •1-1 Coaching • Online coaching • Programming •Weight loss • Contact : Rivercitybarbel@gmail.com @rivercitybarbell_aus . Are you looking to get stronger, lose weight or gain muscle? . 1-1 COACHING AND ONLINE COACHING SPOTS AVAILABLE NOW PLEASE SEND ME DM IF YOUR INTERESTED. #gym #powerlifter #powerlifting #rivercitybarbell #powerbuilding #strength #fitness #stronglooksstrong #squat #deadlift #bench #gains #strength #fitness #stronggirl #weightlifter #lifting #bodybuilding #gains #powerlifter #bodybuilder #likeforlike #brisbanepowerlifting #australianpowerlifting #onlinecoaching #powerliftingcoach #australianpowerliftingcoach #strengthcoach


0💬Normal

SHIRTS STILL AVAILABLE As colour staple shirts Dm is for deals. ______________________________________________________________ •1-1 Coaching • Online coaching • Programming •Weight loss • Contact : Rivercitybarbel@gmail.com @rivercitybarbell_aus . Are you looking to get stronger, lose weight or gain muscle? . 1-1 COACHING AND ONLINE COACHING SPOTS AVAILABLE NOW PLEASE SEND ME DM IF YOUR INTERESTED. #gym #powerlifter #powerlifting #rivercitybarbell #powerbuilding #strength #fitness #stronglooksstrong #squat #deadlift #bench #gains #strength #fitness #stronggirl #weightlifter #lifting #bodybuilding #gains #powerlifter #bodybuilder #likeforlike #brisbanepowerlifting #australianpowerlifting #onlinecoaching #powerliftingcoach #australianpowerliftingcoach #strengthcoach


1💬Normal

@amyclem__ with some really nice deadlift ______________________________________________________________ •1-1 Coaching • Online coaching • Programming •Weight loss • Contact : Rivercitybarbel@gmail.com @rivercitybarbell_aus . Are you looking to get stronger, lose weight or gain muscle? . 1-1 COACHING AND ONLINE COACHING SPOTS AVAILABLE NOW PLEASE SEND ME DM IF YOUR INTERESTED. #gym #powerlifter #powerlifting #rivercitybarbell #powerbuilding #strength #fitness #stronglooksstrong #squat #deadlift #bench #gains #strength #fitness #stronggirl #weightlifter #lifting #bodybuilding #gains #powerlifter #bodybuilder #likeforlike #brisbanepowerlifting #australianpowerlifting #onlinecoaching #powerliftingcoach #australianpowerliftingcoach #strengthcoach


1💬Normal

Sumo deadlifts 4x5 This girl has absolutely nailed it through isolation, she has put in the work and dropped 5kg while still hitting all her numbers. Very proud . ______________________________________________________________ •1-1 Coaching • Online coaching • Programming •Weight loss • Contact : Rivercitybarbel@gmail.com @rivercitybarbell_aus . Are you looking to get stronger, lose weight or gain muscle? . 1-1 COACHING AND ONLINE COACHING SPOTS AVAILABLE NOW PLEASE SEND ME DM IF YOUR INTERESTED. #gym #powerlifter #powerlifting #rivercitybarbell #powerbuilding #strength #fitness #stronglooksstrong #squat #deadlift #bench #gains #strength #fitness #stronggirl #weightlifter #lifting #bodybuilding #gains #powerlifter #bodybuilder #likeforlike #brisbanepowerlifting #australianpowerlifting #onlinecoaching #powerliftingcoach #australianpowerliftingcoach #strengthcoach


2💬Normal

@brooookef_ bench is moving smoothly. ______________________________________________________________ •1-1 Coaching • Online coaching • Programming •Weight loss • Contact : Rivercitybarbel@gmail.com @rivercitybarbell_aus . Are you looking to get stronger, lose weight or gain muscle? . 1-1 COACHING AND ONLINE COACHING SPOTS AVAILABLE NOW PLEASE SEND ME DM IF YOUR INTERESTED. #gym #powerlifter #powerlifting #rivercitybarbell #powerbuilding #strength #fitness #stronglooksstrong #squat #deadlift #bench #gains #strength #fitness #stronggirl #weightlifter #lifting #bodybuilding #gains #powerlifter #bodybuilder #likeforlike #brisbanepowerlifting #australianpowerlifting #onlinecoaching #powerliftingcoach #australianpowerliftingcoach #strengthcoach


3💬Normal

## Heels Elevated when squatting ## . Quite often you might see people doing this in the gym. Putting a plate underneath their heels while squatting. But why do people do this? . Well to be honest, I believe the vast majority of people have no idea. They just saw some “big” guy doing it so thought they should. The reasoning behind this can be twofold. . The first reasoning is that by raising the heels like this you take away the amount of dorsiflexion (action of foot raising towards the shin) needed to squat deep. So in theory this will allow you to reach more depth in your squat. Now I personally believe that this is just working around the overall problem in your squat rather than fixing the issue. The underlying issue being your ankle mobility. . The second reasoning and what “should” be the primary reasoning is due to the mechanics of your body this places MORE emphasis into your quadriceps as opposed to squatting without your heels elevated. There is a slight disclaimer to this however. You should already be squatting without your heels elevated properly before attempting this. If you are already struggling to get your hips to parallel when squatting I would HIGHLY recommend working on that before progressing to a more advanced exercises like this. . Special thanks to @live_life_your_way_aus for the location to record. .. #themoreyouknow #exercise #gym #education #learning #fitness #fitfam #training #trainsmart #development #legs #squats #elevatedsquats #quads #squatday #stronglooksstrong #dorsiflexion #ankles


4💬Normal

Coach @xthenotoriousmatx with some bench this week. ______________________________________________________________ •1-1 Coaching • Online coaching • Programming •Weight loss • Contact : Rivercitybarbel@gmail.com @rivercitybarbell_aus . Are you looking to get stronger, lose weight or gain muscle? . 1-1 COACHING AND ONLINE COACHING SPOTS AVAILABLE NOW PLEASE SEND ME DM IF YOUR INTERESTED. #gym #powerlifter #powerlifting #rivercitybarbell #powerbuilding #strength #fitness #stronglooksstrong #squat #deadlift #bench #gains #strength #fitness #stronggirl #weightlifter #lifting #bodybuilding #gains #powerlifter #bodybuilder #likeforlike #brisbanepowerlifting #australianpowerlifting #onlinecoaching #powerliftingcoach #australianpowerliftingcoach #strengthcoach


0💬Normal

The definition of a skill is “the ability to do something well, expertise” and “A particular ability.” If we are really good at something, we even identify it as a strength.  Developing a skill is also a dynamic process.⠀ ⠀ In skill development there are progressions, regressions, skips, and jumps.  This is the same as in strength training.  Developing strength is also a dynamic process.  It is a dynamic process that the coach needs to understand both short term and long-term.⠀ ⠀ In most sports there are long term skill development plans.  I played rugby league growing up , At 11 years old the ball was smaller, the field was smaller, the goals were small , and the number of kids on the field was far less than 11.⠀ ⠀ The reasons for all of this go far beyond what many understand.  The ball being smaller allowed the us kids to develop appropriate skills for passing the ball.  If they used the larger adult sized ball this would alter mechanics to move the heavier ball and have an impact in the long term on passing skills.  The goal is for the kids to self-organize into appropriate passing technique within a game.⠀ ⠀ In powerlifting I think many forget this.  They want everything right now.  I understand this modern day thinking with the internet being a highlight reel of people hitting big weights.  Athletes need to understand where they are in their journey and how to appropriately set themselves up for the long term.⠀ ⠀ Most lifters start powerlifting later in life., This isn’t a sport that many start at a young age. We need to understand this part in the beginning.  These lifters have developed strengths and weaknesses based off of their experiences.  At this stage in their life their perceptions, beliefs, and sociocultural surroundings have molded them into the human in front of us. This means education is a big part of our job in the beginning. Our jobs as coaches is to guide discovery for more efficient positions.⠀


9💬Normal

Deficit deadlift 1x9 RPE8 3x7 RPE8 @brooookef_ is absolutely powering through this block , very proud to sit back and watch my clients push through with so much going on around them. ______________________________________________________________ •1-1 Coaching • Online coaching • Programming •Weight loss • Contact : Rivercitybarbel@gmail.com @rivercitybarbell_aus . Are you looking to get stronger, lose weight or gain muscle? . 1-1 COACHING AND ONLINE COACHING SPOTS AVAILABLE NOW PLEASE SEND ME DM IF YOUR INTERESTED. #gym #powerlifter #powerlifting #rivercitybarbell #powerbuilding #strength #fitness #stronglooksstrong #squat #deadlift #bench #gains #strength #fitness #stronggirl #weightlifter #lifting #bodybuilding #gains #powerlifter #bodybuilder #likeforlike #brisbanepowerlifting #australianpowerlifting #onlinecoaching #powerliftingcoach #australianpowerliftingcoach #strengthcoach


0💬Normal

A common goal for strength-training is to increase or to maintain one's physical strength or muscle mass. In order to achieve more strength, as opposed to maintaining current strength capacity, muscles need to be stressed in such a way that triggers the body's natural, adaptive response to new demands placed on it. Progressive overload not only stimulates muscle hypertrophy, but it also stimulates the development of stronger and denser bones, ligaments, tendons and cartilage. Progressive overload also incrementally increases blood flow to exercised regions of the body and stimulates more responsive nerve connections between the brain and the muscles involved. Progressive overload requires a gradual increase in volume, intensity, frequency or time in order to achieve the targeted goal of the user. In this context, volume and intensity are defined as follows: Volume is the total number of repetitions multiplied by the resistance used as performed in specific periods of time. Intensity is the percent value of maximal functional capacity, or expressed as percent repetition maximum. This technique results in greater gains in physical strength and muscular growth, but there are limits. An excess of training stimuli can lead to the problem of overtraining. ______________________________________________________________ •1-1 Coaching • Online coaching • Programming •Weight loss • Contact : Rivercitybarbel@gmail.com @rivercitybarbell_aus . Are you looking to get stronger, lose weight or gain muscle? . 1-1 COACHING AND ONLINE COACHING SPOTS AVAILABLE NOW PLEASE SEND ME DM IF YOUR INTERESTED. #gym #powerlifter #powerlifting #rivercitybarbell #powerbuilding #strength #fitness #stronglooksstrong #squat #deadlift #bench #gains #strength #fitness #stronggirl #weightlifter #lifting #bodybuilding #gains #powerlifter #bodybuilder #likeforlike #brisbanepowerlifting #australianpowerlifting #onlinecoaching #powerliftingcoach #australianpowerliftingcoach #strengthcoach


4💬Normal

@amyclem__ with some squat ______________________________________________________________ •1-1 Coaching • Online coaching • Programming •Weight loss • Contact : Rivercitybarbel@gmail.com @rivercitybarbell_aus . Are you looking to get stronger, lose weight or gain muscle? . 1-1 COACHING AND ONLINE COACHING SPOTS AVAILABLE NOW PLEASE SEND ME DM IF YOUR INTERESTED. #gym #powerlifter #powerlifting #rivercitybarbell #powerbuilding #strength #fitness #stronglooksstrong #squat #deadlift #bench #gains #strength #fitness #stronggirl #weightlifter #lifting #bodybuilding #gains #powerlifter #bodybuilder #likeforlike #brisbanepowerlifting #australianpowerlifting #onlinecoaching #powerliftingcoach #australianpowerliftingcoach #strengthcoach


1💬Normal

#Repost @rivercitybarbell_aus with @get_repost ・・・ Welcome to the Barbell Coach & Physio Podcast June 14th. ⠀ Diving deep into all things powerlifting, strength & rehab ⠀ ⠀ Your hosts are @xthenotoriousmatx from @rivercitybarbell_aus and @laurafox93 from @fox.physio. ⠀ ⠀ Available on both Apple podcast and Spotify. ⠀ ______________________________________________________________⠀ •1-1 Coaching • Online coaching • Programming •Weight loss • Contact : Rivercitybarbel@gmail.com⠀ @rivercitybarbell_aus .⠀ ⠀ Are you looking to get stronger, lose weight or gain muscle? .⠀ ⠀ 1-1 COACHING AND ONLINE COACHING SPOTS AVAILABLE NOW PLEASE SEND ME DM IF YOUR INTERESTED.⠀ ⠀ #gym #powerlifter #powerlifting #rivercitybarbell #powerbuilding #strength #fitness #stronglooksstrong #squat #deadlift #bench #gains #strength #fitness #stronggirl #weightlifter #lifting #bodybuilding #gains #powerlifter #bodybuilder #likeforlike #brisbanepowerlifting #australianpowerlifting#onlinecoaching #powerliftingcoach #australianpowerliftingcoach #strengthcoach #podcast #strengthpodcast #thebarbellcoach&phyiso


8💬Normal

#Repost @rivercitybarbell_aus with @get_repost ・・・ Welcome to the Barbell Coach & Physio Podcast June 14th. ⠀ Diving deep into all things powerlifting, strength & rehab ⠀ ⠀ Your hosts are @xthenotoriousmatx from @rivercitybarbell_aus and @laurafox93 from @fox.physio. ⠀ ⠀ Available on both Apple podcast and Spotify. ⠀ ______________________________________________________________⠀ •1-1 Coaching • Online coaching • Programming •Weight loss • Contact : Rivercitybarbel@gmail.com⠀ @rivercitybarbell_aus .⠀ ⠀ Are you looking to get stronger, lose weight or gain muscle? .⠀ ⠀ 1-1 COACHING AND ONLINE COACHING SPOTS AVAILABLE NOW PLEASE SEND ME DM IF YOUR INTERESTED.⠀ ⠀ #gym #powerlifter #powerlifting #rivercitybarbell #powerbuilding #strength #fitness #stronglooksstrong #squat #deadlift #bench #gains #strength #fitness #stronggirl #weightlifter #lifting #bodybuilding #gains #powerlifter #bodybuilder #likeforlike #brisbanepowerlifting #australianpowerlifting#onlinecoaching #powerliftingcoach #australianpowerliftingcoach #strengthcoach #podcast #strengthpodcast #thebarbellcoach&phyiso


1💬Normal

Welcome to the Barbell Coach & Physio Podcast June 14th. ⠀ Diving deep into all things powerlifting, strength & rehab ⠀ ⠀ Your hosts are @xthenotoriousmatx from @rivercitybarbell_aus and @laurafox93 from @fox.physio. ⠀ ⠀ Available on both Apple podcast and Spotify. ⠀ ______________________________________________________________⠀ •1-1 Coaching • Online coaching • Programming •Weight loss • Contact : Rivercitybarbel@gmail.com⠀ @rivercitybarbell_aus .⠀ ⠀ Are you looking to get stronger, lose weight or gain muscle? .⠀ ⠀ 1-1 COACHING AND ONLINE COACHING SPOTS AVAILABLE NOW PLEASE SEND ME DM IF YOUR INTERESTED.⠀ ⠀ #gym #powerlifter #powerlifting #rivercitybarbell #powerbuilding #strength #fitness #stronglooksstrong #squat #deadlift #bench #gains #strength #fitness #stronggirl #weightlifter #lifting #bodybuilding #gains #powerlifter #bodybuilder #likeforlike #brisbanepowerlifting #australianpowerlifting#onlinecoaching #powerliftingcoach #australianpowerliftingcoach #strengthcoach #podcast #strengthpodcast #thebarbellcoach&phyiso


5💬Normal

@tyracheathamm with some nice bench press this week. ______________________________________________________________ •1-1 Coaching • Online coaching • Programming •Weight loss • Contact : Rivercitybarbel@gmail.com @rivercitybarbell_aus . Are you looking to get stronger, lose weight or gain muscle? . 1-1 COACHING AND ONLINE COACHING SPOTS AVAILABLE NOW PLEASE SEND ME DM IF YOUR INTERESTED. #gym #powerlifter #powerlifting #rivercitybarbell #powerbuilding #strength #fitness #stronglooksstrong #squat #deadlift #bench #gains #strength #fitness #stronggirl #weightlifter #lifting #bodybuilding #gains #powerlifter #bodybuilder #likeforlike #brisbanepowerlifting #australianpowerlifting #onlinecoaching #powerliftingcoach #australianpowerliftingcoach #strengthcoach


0💬Normal

Coach @xthenotoriousmatx with some sumo deadlifts. ______________________________________________________________ •1-1 Coaching • Online coaching • Programming •Weight loss • Contact : Rivercitybarbel@gmail.com @rivercitybarbell_aus . Are you looking to get stronger, lose weight or gain muscle? . 1-1 COACHING AND ONLINE COACHING SPOTS AVAILABLE NOW PLEASE SEND ME DM IF YOUR INTERESTED. #gym #powerlifter #powerlifting #rivercitybarbell #powerbuilding #strength #fitness #stronglooksstrong #squat #deadlift #bench #gains #strength #fitness #stronggirl #weightlifter #lifting #bodybuilding #gains #powerlifter #bodybuilder #likeforlike #brisbanepowerlifting #australianpowerlifting #onlinecoaching #powerliftingcoach #australianpowerliftingcoach #strengthcoach


0💬Normal

⭐️JUNE INTAKE REGISTRATION OPEN⭐️ ——— You’re not reaching your goals for one of two reasons. ——— 1-They aren’t REALLY that important to you and you’re just talking BS. OR 2- You’re not training and eating ACCORDING to your goals. ——— FACTS! 💥 “dieting” and training doesn’t have to be hard and boring. 💥You can eat your favourite foods.everyday. 💥You don’t have to train everyday. 💥 You just need to move your body and eat according to your lifestyle/training ——— Full online coaching will teach you SO MUCH and in 12 weeks you’ll be kicking yourself for doing it the hard way or not reaching out for help earlier. ——— START NOW! ——— Start anytime. 12 weeks- let’s see what you can achieve! ——— Get more information and register now by emailing 👇📧 lucyscott_personaltraining@hotmail.com ——— #onlinecoaching #fittness #nutrition #healthymind #healthybody #healthylife #lifestyle #balance #educate #specialoffer #bikinibodies #stronglooksstrong #stronggirls #change #12weektransformation #inspiration #personaltraining #food #balancedlifestyle #accountability #education #progression #motivation #coach #support


2💬Normal

Learn to get creative with food while you achieve your goals and never feel like you’re missing out on ANYTHING! ——— These are examples of meals in some of my nutrition clients weekly meal plans. ——— My clients get to eat the food they WANT, I just teach them how to make it fit their daily nutrition targets. ——— Weekly Nutrition coaching @ $6 per day.. (I bet you spend that plus some more on your morning coffee run) ——— Start anytime. 12 weeks- let’s see what you can achieve! ——— Get more information and register now by emailing 👇📧 lucyscott_personaltraining@hotmail.com ——— #onlinecoaching #fittness #nutrition #healthymind #healthybody #healthylife #lifestyle #balance #educate #specialoffer #bikinibodies #stronglooksstrong #stronggirls #change #12weektransformation #inspiration #personaltraining #food #balancedlifestyle #accountability #education #progression #motivation #coach #support


1💬Normal

Decifit deadlifts 1x10 RPE8 3x8 RPE8 (102.5kg) Very proud of this girl atm she pushing boundaries, putting in 110% into everything to do with training. Watch this one over next few months big things are coming. @brooookef_ ______________________________________________________________ •1-1 Coaching • Online coaching • Programming •Weight loss • Contact : Rivercitybarbel@gmail.com @rivercitybarbell_aus . Are you looking to get stronger, lose weight or gain muscle? . 1-1 COACHING AND ONLINE COACHING SPOTS AVAILABLE NOW PLEASE SEND ME DM IF YOUR INTERESTED. #gym #powerlifter #powerlifting #rivercitybarbell #powerbuilding #strength #fitness #stronglooksstrong #squat #deadlift #bench #gains #strength #fitness #stronggirl #weightlifter #lifting #bodybuilding #gains #powerlifter #bodybuilder #likeforlike #brisbanepowerlifting #australianpowerlifting #onlinecoaching #powerliftingcoach #australianpowerliftingcoach #strengthcoach


1💬Normal

@tashwesty29 pushing through some squat last week. ______________________________________________________________ •1-1 Coaching • Online coaching • Programming •Weight loss • Contact : Rivercitybarbel@gmail.com @rivercitybarbell_aus . Are you looking to get stronger, lose weight or gain muscle? . 1-1 COACHING AND ONLINE COACHING SPOTS AVAILABLE NOW PLEASE SEND ME DM IF YOUR INTERESTED. #gym #powerlifter #powerlifting #rivercitybarbell #powerbuilding #strength #fitness #stronglooksstrong #squat #deadlift #bench #gains #strength #fitness #stronggirl #weightlifter #lifting #bodybuilding #gains #powerlifter #bodybuilder #likeforlike #brisbanepowerlifting #australianpowerlifting #onlinecoaching #powerliftingcoach #australianpowerliftingcoach #strengthcoach


1💬Normal

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