#strongandshapelygym

[mikealexandercpt]

Conquering obstacles in the gym is equal to conquering obstacles in your life. If you don't have a plan, you won't succeed. #mikealexandercpt #mikealexanderfitness #nasmcpt #northjerseypersonaltrainer #nasmces #nasmcnc #strongandshapelygym #haveaplan #bergencountypersonaltrainer (at Strong And Shapely) https://www.instagram.com/p/Cnk50IssAt4/?igshid=NGJjMDIxMWI=

[mikealexandercpt]

Always picks exercises that meet your goals or help you to further hit your goals. If your goal is to get better at the #squat, pick exercises that MIMIC it as much as possible. One of my favorite #squatvariations is the #gobletsquat. Some benefits of the Goblet Squat include extra core work, as you're expected to #braceyourcore, just like you would with the barbell variation itself. Using dumbbells, regardless of what #reprange you utilize, forces your body to stabilize itself. Think holding up a heavy dumbbell in front of your chest is easy the first few times around? Also, with extra stability comes extra tension, as dumbbell exercises are more known as muscle builders than barbells. Position yourself the way you would in a barbell squat with your feet shoulder width apart, #scapula retracted and your head NEUTRAL. Pause at the bottom of your last rep for a good two or more seconds for extra #timeundertension. The added eccentricity WILL increase the size of those #quads! Here's 70x5x5. I'm available for #oneononepersonaltraining at the ICONIC @strongandshapely. I'm also available for #onlinepersonaltraining via Zoom and Skype as well as #athomepersonaltraining. Message me now and let's get you in the best shape of your life today! Mike #mikealexandercpt #unitedinstrength #strongandshapelygym #eastrutherford #eastrutherfordpersonaltrainer #northernnj #northjersey #northjerseypersonaltrainer #bergencountypersonaltrainer #bergencounty #bergencountymoms #passaiccountynj #cliftonnj #hardgainercoach (at Strong And Shapely) https://www.instagram.com/p/CQ_zlmmDAL7/?utm_medium=tumblr

[mikealexandercpt]

There's no other way to put it, but this caption above is nothing short of stupid. Want to know what's worse than not going to the gym at all? Try going to the gym without a plan of attack. Try spending years in gym just spinning your tires because you're either not eating right, not training in mannor that appropriately fits your goals, or even both. Hell, after that I'd rather not hit the gym at all. Anyone who tells you this is either a casual gym goer or someone who generally means well but is absolutely clueless. Hey it happens. Don't fall for the trap. If you're new to training, in the #northjersey area, and you're looking for someone to guide you through the nonsense and help you reach your goals, then look no further. I'll help you reach your goals with a training AND #nutrition plan tailored to YOUR individual needs and goals. I'm available now for #oneononepersonaltraining at @strongandshapely, #onlinecoaching or I can come to you. Message me now for my rates as well as special offers. #mikealexandercpt #unitedinstrength #strongandshapelygym #njlocal #njpersonaltrainer #eastrutherfordpersonaltrainer #bergencountypersonaltrainer #eastrutherford #bergencountynj #hardgainer #nutrtioncoach #dontbelievethehype #northjerseyfitness #backtothebasics (at Strong And Shapely) https://www.instagram.com/p/CJ9co_ijm5H/?igshid=qlaj5doyc740

[mikealexandercpt]

There's a lot to be said about #instinctivetraining, as @boninierik so eloquently put it just last week. So how the hell do you exactly train by...feel? Is it even possible?? Of course it is! But I do recommend learning as much as you can about all types of training, and then making it into your own. That's how I realized that breaking up reps in groups based on the desired #intensity can be optimal not "just" for #strength , but also for #musclemass. New program to come if this proves to be a success! Here's the last set of 135x8, 6, 6. #unitedinstrength #strong #strongandshapelygym #nasm #nasmcpt #igpowerlifting #powerbodybuilding #powerlifting #igfitness #igbodybuilding #bodybuilding #teamlegion #legionathletics #legionpulse #beginnersstrengthcoach #onlinestrengthcoach #intermediatestrengthcoach #benchpress #fullbodystrength #fullbodytraining #iamacpt (at "Strong and Shapely Gym Inc.") https://www.instagram.com/p/B7oKfc8DqiL/?igshid=1q8e62lfncsu

[mikealexandercpt]

The last day of this current three week cycle ends with my pulling 355x5x3. Not only has it been a while since I pulled 355, but it's the first time doing so with considerably tighter base. I've spoken about this before; but if you're a #talllifter or you're a #lankylifter like myself, be sure to bring your toes out more than 30 degrees. This will activate your #glutes and tighten up the #hamstrings. They're more important than the #quads are with shorter limbed lifters. Don't forget that the #deadlift is a leg movement - NOT a back movement. #unitedinstrength #nasm #nasmcertified #legionathletics #legionpulse #teamlegion #strength #strong #strongandshapelygym #hardgainer #nevergiveup #nevergivein #posteriorchain (at "Strong and Shapely Gym Inc.") https://www.instagram.com/p/B7JkxNMDkoy/?igshid=15wyonich0imy

[mikealexandercpt]

Here's my #deadlift session to end my current light week. This is the final set of 267.5x3x8, #beltless. This is 80% of my.1RM. Not filmed is my #dropset of 160x10. Also, @strongandshapely_gym will be unveiling their first piece of new equipment tonight at 5pm if they hit 3,000 followers by then. So follow them now as they begin a new era under new ownership! #unitedinstrength #nasm #strongandshapelygym #strong #strength #powerbodybuilding #fullbodystrength #fullbodytraining #onlinestrengthcoach #beginnersstrengthcoach #lankylifters #talllifters #intermediatestrengthcoach #intermediatelifters #hardgainer #legionathletics #teamlegion #legionpulse #iamacpt #nasmcertified (at "Strong and Shapely Gym Inc.") https://www.instagram.com/p/B63dKVzDjDZ/?igshid=7xm0xp7z6ss3

[confessionsofanangrymetalhead]

First week back at the gym after giving up on #regpark5x5. I decided to try designing my own program based on #powerbodybuilding because I fucking no longer feel like doing shit that takes me almost two hours. Having said that, this is my first time pulling 315 for four sets. And doing that after taking a shit is not easy - trust me on this on kids! Thanks to the new @cattledecapitation for kicking my ass before I arrived. #confessionsofanangrymetalhead #metalhead #metalheadlifters #cattledecapitation #extrememetalfitness #extrememetal #grindcore #strongandshapelygym #deadlift #liftwithhatred #liftwithrage #ihateyou #yourmothersucksdicksinhell (at "Strong and Shapely Gym Inc.") https://www.instagram.com/p/B5tpeUeJ15n/?igshid=8p7jq2ajag8

[mikealexandercpt]

This felt little better than last time, especially since I'm actually repeating a cycle over again. And since enough #gripstrength is back that I can perform #chinups again, I'm supersetting them with my #overheadpress and #benchpress. I'm also performing as many chin ups as I can before I even begin my pressing movements. I hit five today for the first time since 2017. Here's my last OP set of 100x5, followed immediately by three chin ups. One rep at a time. #unitedinstrength #igfitness #igpowerlifting #powerbodybuilding #powerlifting #strong #strength #fullbodytraining #nasm #strongandshapelygym #nasmcpt #nasmcertified #letstraintogether #iamacpt #certifiedpersonaltrainer #letstraintogether #legionathletics #legionpulse @legionath @nasm_fitness (at "Strong and Shapely Gym Inc.") https://www.instagram.com/p/B0WhMkVD3Rk/?igshid=1lmolod6a0vfj

[mikealexandercpt]

Training after getting over a sinus headache is not cool. Happens to me around this time. All the time. But I made no excuses and, while this workout took a little longer than it should've thanks to it, I still got it done. I talk from time to time about the importance of #legdrive in #compoundmovements and today was proof that it helps. If it wasn't for me SQUEEZING the life out of my #glutes and #quads I don't think I would hit that last rep on this 110lb #overheadpress. First time on a LONG time that I hit three reps! This ended with #20repsquats at 185lbs. It wasn't easy, but it's not supposed to be. It's a very brutal exercise, but that exactly why it's so effective. I'm available for #onlinepersonaltraining and #oneononepersonaltraining if you want me to help you get #strong. Let's talk! #unitedinstrength #fullbodytraining #strongandshapelygym #igfitness #fitness #igpowerlifting #powerlifting #nasm #powerbodybuilding #nasmcertified #nasmcpt #iamacpt #letstraintogether #certifiedpersonaltrainer #beginnerstrengthtraining #intermediatestrengthtraining #injuryprevention #legionathletics #legionpulse @nasm_fitness @trainerize @legionath (at "Strong and Shapely Gym Inc.") https://www.instagram.com/p/Byf02uWD5NE/?igshid=1n7p7qm4p11r0

[mikealexandercpt]

Here's part of last night's training. My body is still acclimating to my recent weight loss, as it's been a while since I've had to use my #foreverbelt just to press 100lbs. But remember that if you're in the same situation, do not force your body to do anything it doesn't want to. Also included is my last #neutralgripdumbbellbenchpress set of 22.5lbsx4x12. I've found that this works my inner chest far better than flyes. But that's just me. Train in all ways to find what works for you. Train for #strength , train for #hypertrophy, train for #balance. #unitedinstrength #igfitness #igpowerlifting #nasm #powerbodybuilding #powerlifting #nasmcpt #nasmcertified #iamacpt #letstraintogether #trainerize #certifiedpersonaltrainer #overheadpress #legionathletics #strongandshapelygym #legionpulse #beyond531 #jimwendler @nasm_fitness @trainerize @legionath (at "Strong and Shapely Gym Inc.") https://www.instagram.com/p/Bxwxobbj_jl/?igshid=x564patms5cl

[mikealexandercpt]

So what do you do when you're back in the gym after brief illness? Do you start right where you left off? Nope! Your #endurance will be down quite a bit and it'll need to be built back up. It won't take long, I promise, but you should absolutely adjust. Last time I performed #20repsquats I did so with 175lbs. I j ew I wouldn't be able to go higher today, so I simply reduced the weight a bit and I was successful. This is just one of a few adjustments I had to make to not risk any kind of injury in the last week and I suggest you adjust accordingly if you're in the same situation. #unitedinstrength #igfitness #igpowerlifting #powerlifting #powerbodybuilding #beyond531 #strong #strength #nevergiveup #ificandoitsocanyou #nevergivein #iamacpt #nasmcertified #nj #nasmcpt #nasm #northjersey #strongandshapelygym #newjersey #eastrutherford #quads #fullbodytraining #hypertrophy #njpowerlifting #letstraintogether (at "Strong and Shapely Gym Inc.") https://www.instagram.com/p/BujspKPlSs9/?utm_source=ig_tumblr_share&igshid=zxqsbraoh6au

[mikealexandercpt]

After a week long break from training I came back with a vengeance, hitting 330lbs for a triple and a new PR! To help me with those #mickfoleygainz was Mr. Socko! But I angled the camera too low so you can't see him; but he's taped to the rack to help show his support. 😂😂😂. I'll probably bring him back out when I hit 350 in a few weeks. #unitedinstrength #igfitness #igpowerlifting #powerlifting #powerbodybuilding #strong #strength #newjersey #nj #strongandshapelygym #northjersey #eastrutherford #fullbodytraining #nasmcpt #nasmcertified #nasm #certifiedpersonaltrainer #fitfam #nevergiveup #nevergivein #ificandoitsocanyou #mrsocko #mickfoley #flannelsandbarbells #beginnerstrengthtraining #intermediatestrengthtraining #beyond531 #jimwendler #iamacpt (at "Strong and Shapely Gym Inc.") https://www.instagram.com/p/Bs4LilGlq6d/?utm_source=ig_tumblr_share&igshid=1qheaehlfmg9

[mikealexandercpt]

Been a long time since I had a shape like this in my arms. The key is constant stimulation, as I train my #shoulders and #triceps both directly and indirectly every training day as well as #biceps twice a week. The key is variation. Use #barbells, #dumbbells and sometimes machines if necessary for #strength and #hypertrophy through various set and rep ranges. I'm now offering #onlinepersonaltraining to help get you to your strength and size goals. DM me or click on the link in my bio for more details! #unitedinstrength #nasm #nasmcertified #nasmcpt #certifiedpersonaltrainer #igpowerlifting #powerlifting #powerbodybuilding #nevergiveup #nevergivein #ificandoitsocanyou #strongandshapelygym #njpowerlifting #hypertrophy #fullbodytraining #beyond531 #jimwendler #newjersey #nj #northjersey #eastrutherford #beginnerstrengthtraining #intermediatestrengthtraining #igfitness #fitfam (at "Strong and Shapely Gym Inc.") https://www.instagram.com/p/BsUKuf8l99-/?utm_source=ig_tumblr_share&igshid=1mnh0qfvrtt87

[mikealexandercpt]

What better way to end my current #beyond531 cycle than to hit a 375lb #deadlift for the first time in a year early this morning! But even more important than that, telling my hand doctor about this tonight was part of his deciding factor to sign off on me, ending nine months of treatment for a torn cartilage in my right wrist from a really stupid accident last December. If you ever acquire any kind of hand injury and live in #northjersey, you must see Dr. Mark Gurland. Tell him I sent you! #unitedinstrength #igfitness #powerlifting #igpowerlifting #strong #strength #nj #newjersey #jimwendler #power #strongandshapelygym #nevergiveup #nevergivein #ificandoitsocanyou #fullbodytraining #nasmcertified #nasmcpt #iamacpt (at "Strong and Shapely Gym Inc.") https://www.instagram.com/p/Bn9-ZrvBRgH/?utm_source=ig_tumblr_share&igshid=137t97vwkclcy

[mikealexandercpt]

Yeah I have a weird smile on my face. But I was very surprised to see this guy. Rick, who his won his pro card, was a personal trainer at the now defunct Bally Total Fitness along with @mikestanlaw more than a decade ago, and is now a physical therapist. He just happened to pay @strongandshapely_gym while I was there today - I could recognize that Pumping Iron Gym hoodie a mile away! I once spoke about community and the friends I made during my three and a half years at Bally's; and running into Rick caused my mind to become flooded with memories of a better time, and a crucial period in my fitness journey. Til we bump into each other pal - and sorry again for startling you! #unitedinstrength #strong #strength #nasm #nj #strongandshapelygym #njpowerlifting #powerbodybuilding #powerlifting #bodybuilding #ballytotalfitness #ireallymissballys #nasmcertied #nasmcpt #iamacpt #nevergiveup #nevergivein #ificandoitsocanyou #igfitness #igpowerlifting #newjersey #northjersey #eastrutherford #pumpingirongym #pifitness (at "Strong and Shapely Gym Inc.") https://www.instagram.com/p/BqWAVXsg5NG/?utm_source=ig_tumblr_share&igshid=faw9k304fx2p

[mikealexandercpt]

Wow! I'm not too sure as to exactly when this arrived, but this HUGE for @strongandshapely. I'm not sure when they will be ready for use, but this will be a game changer for a LOT of us. All I can is this - let's not take this for granted! #mikelaexandercpt #strongandshapelygym #makestrongandshapelygreatagain #roguefitness #olympicplates #thankyoupaulie #dontfuckthisup #northernnj #eastrutherford #eastcoastmecca (at Strong And Shapely) https://www.instagram.com/p/CaU_w-yl5DH/?utm_medium=tumblr