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Brandon Partin @brandonspfit.bsky.social · 13h

Dumbbell Seated Front Raises 💪↕️

1️⃣ Raise one or both dumbbells forward until they reach shoulder height.

2️⃣ Keep a slight bend in your elbows throughout the movement.

3️⃣ Focus on lifting with the shoulders, not swinging with momentum.

#frontraises #shoulders #delts #onlinecoach #personaltrainer

Brandon Partin @brandonspfit.bsky.social · 20h

How Carbs Lead to Muscle Energy ⚡️

Carbohydrates are often misunderstood, but for anyone trying to build muscle, they’re one of your most powerful tools.

🥖 Carbs Fuel Your Workouts

🍞 They Protect Muscle Protein

🥯 Carbs Aid in Recovery

#carbs #musclegain #musclegrowth

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Brandon Partin @brandonspfit.bsky.social · 1d

Be sure to check out my latest YouTube video on Understanding the Difference between Strength and Free Weights! ↔️

Subscribe, Like, Comment and Share if you found it helpful! 📺

youtu.be/-oks5aXYNzE?...

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Brandon Partin @brandonspfit.bsky.social · 1d

⬆️ Chest Engagement in Dumbbell Flat Bench Chest Press ⬆️

Understanding muscle engagement during the dumbbell flat bench chest press is about learning how to connect mind and movement.

Brandon Partin @brandonspfit.bsky.social · 1d

The Strength Hypertrophy Crossover 🔀

📈 Strength Builds the Foundation for Future Growth

↔️ Hypertrophy Expands the Engine You Use for Strength

🔢 Mixed Rep Ranges Bridge Both Worlds

#strength #hypertrophy #reps #onlinecoach #personaltrainer

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Brandon Partin @brandonspfit.bsky.social · 2d

💪 Single Dumbbell Back Rows ↕️

The single-arm dumbbell row is one of the most effective ways to develop the lats, rhomboids, and traps, creating that wide, dense look across the upper back.

#dumbbell #rows #lats #rhombids #traps #onlinecoach #personaltrainer

Brandon Partin @brandonspfit.bsky.social · 2d

🥑Smart Fats for Strong Muscles 💪

Understanding the connection between smart fats and strong muscles is vital because fats play far more roles than just being a “calorie source.”

They’re a biological foundation for performance, recovery, and long-term muscle health.

#smartfats #musclegain

Brandon Partin @brandonspfit.bsky.social · 3d

The Hidden Role of Stabilizer Muscles 👀

Stabilizer muscles matters deeply because they bridge the gap between lifting heavier and lifting better.

🔵 The Foundation of Strength

🔵 Injury Prevention Through Control

🔵 The Hidden Hypertrophy Booster

Brandon Partin @brandonspfit.bsky.social · 4d

Advice on Performing the Single Dumbbell Deadlift ✔️

Single Dumbbell Deadlift safely and effectively especially useful if your focus is hypertrophy, functional strength, or core stability.

#dumbbell #deadlift #workout #exercise #hypertrophy #strengthtraining #onlinecoach #personaltrainer

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Brandon Partin @brandonspfit.bsky.social · 4d

Tracking Progress 🆚 Intuitive Eating

Most beginners fall into one of two traps: either they never track anything and wonder why they’re not making progress despite “eating a lot,” or they become so rigid with tracking that it consumes their mental energy.

#trackingprogress #onlinecoach

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Brandon Partin @brandonspfit.bsky.social · 5d

🏋️ Smith Machine Chest Press 💪

Understanding the Smith Machine Chest Press matters because it goes beyond simply pressing weight.

#smithmachine #workout #exercise #chestpress #chestworkout #chestday #upperbody #form #tips #advice #weightlifting #strengthtraining #onlinecoach #personaltrainer

Brandon Partin @brandonspfit.bsky.social · 5d

🔄 Protein Diversity: Mixing Fast and Slow Digesting Proteins

🍗 Different Proteins, Different Digestion Speeds

🥩 Complete vs. Complementary Proteins

🍖 The Leucine Factor: Triggering the Growth Switch

#protein #nutrition #diet #onlinecoach #personaltrainer

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Brandon Partin @brandonspfit.bsky.social · 6d

Advice for Shoulder Workouts ✅

Shoulders thrive on high-frequency, moderate-volume work with strict form. A well-developed shoulder routine should “burn,” not strain.

#advice #fitnesstips #workouttips #shoulders #delts #musclegain #musclegrowth #workout #exercise #onlinecoach #personaltrainer

Brandon Partin @brandonspfit.bsky.social · 6d

When you’re feeling unmotivated, remember that discipline is what keeps you going.

The version of yourself you’re striving for is worth all the effort.

Brandon Partin @brandonspfit.bsky.social · 6d

❌ The Form Mistakes Costing You Gains 🏋️

You can show up to the gym consistently and eat enough protein but if your form is off, you’re working hard to go nowhere.

Half Repping Major Reps 🛑

Ignoring the Eccentric (Lowering) Phase 🛑

Letting Your Knees Cave Inward 🛑

#form #mistakes #onlinecoach

Brandon Partin @brandonspfit.bsky.social · 7d

🏋️ Proper Form and Technique for EZ Bar Skullcrushers 🎯

Understanding the EZ-Bar Skull Crusher matters because it’s one of the most effective and precise isolation exercises for building strong, defined triceps.

#properform #workout #exercise #ezbar #skullcrusher #triceps #tricepsworkouts #howto

Brandon Partin @brandonspfit.bsky.social · 7d

💧 Hydration as the Anabolic Catalyst 💪

Water isn’t just about quenching thirst, it’s what powers muscle contraction, nutrient transport, and recovery.

🧬 Cellular Hydration Triggers an Anabolic Signal

🍏 Water Drives Nutrient Delivery

#hydration #nutrition #onlinecoach

Brandon Partin @brandonspfit.bsky.social · 8d

Dumbbell Seated Bicep Curls 💪

Maximize bicep engagement when performing seated dumbbell bicep curls, breaking it down by setup, execution, and control principles.

#dumbbell #dumbbellworkouts #setup #control #biceps #bicepcurls #form #technique #onlinecoach #personaltrainer #onlinefitnesscoach

Brandon Partin @brandonspfit.bsky.social · 8d

🏋️ Tempo Training Basics 🔄

Controlling the speed of your reps (especially the eccentric phase) can dramatically improve strength and muscle growth.

🔢 Understanding the Four-Number System

⬇️ Eccentric Phase Builds Strength

⏸️ Pauses Eliminate Momentum

#tempo #reps #eccentric #concentric #pause

Brandon Partin @brandonspfit.bsky.social · 9d

↕️ Dumbbell Squats 🏋️

Performing dumbbell squats with proper form for both safety and maximum hypertrophy benefits.

#hypertrophy #benefits #workout #exercise #onlinecoach #personaltrainer

Brandon Partin @brandonspfit.bsky.social · 9d

Reading Food Labels Without Confusion 📖🤔

Most people underestimate how much they’re eating simply because they don’t realize a package has multiple servings.

Knowing serving sizes teaches portion control not restriction, helping you manage energy balance.

#foodlabel #diet #nutrition

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Brandon Partin @brandonspfit.bsky.social · 10d

The Truth About Rest, Recovery and Sleep 🛏️ Why Your Gains Happen Outside the Gym

Sleep is Your Body’s Prime Anabolic Window 💤

Muscles Grow During Rest, Not During Training 🧘‍♂️

Active Recovery Beats Complete Inactivity 🏃

#musclegain #recovery #sleep #rest #recovery #onlinecoach

Brandon Partin @brandonspfit.bsky.social · 11d

🔥 One of the Best Bodyweight Workouts 🔥 V-Up Crunches

The V-Up Crunch targets both the upper and lower abdominal muscles simultaneously, unlike many isolation core exercises.

#crunches #bodyweight #workouts #exercises #coach #personaltrainer

Brandon Partin @brandonspfit.bsky.social · 11d

👉 The Role of Dietary Fat in Testosterone Production 🧬

Testosterone is your primary muscle-building hormone.

It signals your body to synthesize new muscle protein after you train, helps you recover faster between workouts.

Brandon Partin @brandonspfit.bsky.social · 12d

💪 Dumbbell Incline Tricep Extension 💪

Mastering the details of the Smith Machine Incline Tricep Extension means you’re not just lifting, you’re training intelligently

#triceps #tricepsworkouts #bench #workout #exercise #strengthtraining #onlinecoach #personaltrainer #onlinefitnesscoach