@johannesbartl on Instagram have full name is Johannes Bartl. Here you can discover all stories, photos, videos posted by johannesbartl on Instagram.
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Slow and controlled!
Anyone can pick up a weight and start swinging it around but only a few understand the importance of time under tension.
According to studies the optimal time under tension for hypertrophy (muscle growth) is 35-60 seconds which is why people recommend 8-12 reps per set. The concept of 8-12 reps only works when performed at a slow and controlled pace though. If anyone is counting the seconds of the set I posted, I know I barely made it to the 35 second mark but it was my last set and couldn’t do any more controlled reps ;).
Lose your ego - reduce the weight and focus on range of motion for maximum muscle growth.
I’ve seen the fastest results in terms of muscle growth when using lower weights but full range of motion. When you focus on contracting the target muscle fully when the tension is the highest you won’t need a lot of weight to reach your 8-12 reps. I understand that using a lot of weight feels good and feeds your ego but if you sacrifice form for more weight you should think again.
I am happy to announce my partnership with the biggest meal prep company in the US @trifectasystem 💪
I’ve been eating Trifecta meals for almost 2 months now to put them to the test and see if they can withstand my high standards when it comes to plant based gains :). I am highly satisfied with the quality and variety of meals I received each week (delivered to my doorstep 😆💪) which is why I’m so excited to share this with you.
A lot of you have been asking me for meal plans which could help you lose or gain weight in the past which is a really tough topic because each individual person has different needs. Now you can follow MY diet while adjusting your caloric need to achieve your specific goals 💪💪
Creating new workout plans to shock my system has been a passion of mine. I think it’s fascinating how some small changes can change the outcome of a workout or help you over a plateau. I’ve tried a lot of things but I’m still curious to see how far I can push my body :)!
With my new routine I was able to gain 2.5 pounds of muscle mass in a very short period of time. I also changed up my diet which helped me achieve my goal faster. Can’t wait for you guys to see my final form 😈
My type of cardio.
HIIT helps you increase power, speed & strength, improves cardiovascular health, burns body fat, develops aerobic & anaerobic capacity and is a lot of fun :)
10 sets x 10 reps / 30 secs rest in between sets