Brandon Partin
@brandonspfit.bsky.social
🏋️ NASM Certified Personal Trainer, Virtual Coaching Specialist 🇺🇸🏳️🌈 Sign Up for 1-On-1 Online Coaching: 👇 https://qoktmtwepwx.typeform.com/to/thyytngH
Smith Machine Chest Press 🏋️
When you control setup, tempo, and tension, it becomes a powerful tool for chest growth.
☑️ Lower the bar to just above or lightly touching the chest.
☑️ Press up until arms are nearly straight, don’t slam into lockout.
#smithmachine #chest #chestpress #onlinecoach
When you control setup, tempo, and tension, it becomes a powerful tool for chest growth.
☑️ Lower the bar to just above or lightly touching the chest.
☑️ Press up until arms are nearly straight, don’t slam into lockout.
#smithmachine #chest #chestpress #onlinecoach
December 19, 2025 at 7:53 PM
Smith Machine Chest Press 🏋️
When you control setup, tempo, and tension, it becomes a powerful tool for chest growth.
☑️ Lower the bar to just above or lightly touching the chest.
☑️ Press up until arms are nearly straight, don’t slam into lockout.
#smithmachine #chest #chestpress #onlinecoach
When you control setup, tempo, and tension, it becomes a powerful tool for chest growth.
☑️ Lower the bar to just above or lightly touching the chest.
☑️ Press up until arms are nearly straight, don’t slam into lockout.
#smithmachine #chest #chestpress #onlinecoach
Rest Periods as the Overlooked Growth 📈
Rest isn’t wasted time, it’s what allows every set to actually count toward muscle growth.
✅ Adequate Rest Preserves Mechanical Tension
✅ Rest Periods Support Quality Volume, Not Just More Volume
#rest #growth #musclegain #musclegrowth
Rest isn’t wasted time, it’s what allows every set to actually count toward muscle growth.
✅ Adequate Rest Preserves Mechanical Tension
✅ Rest Periods Support Quality Volume, Not Just More Volume
#rest #growth #musclegain #musclegrowth
December 19, 2025 at 1:41 PM
Rest Periods as the Overlooked Growth 📈
Rest isn’t wasted time, it’s what allows every set to actually count toward muscle growth.
✅ Adequate Rest Preserves Mechanical Tension
✅ Rest Periods Support Quality Volume, Not Just More Volume
#rest #growth #musclegain #musclegrowth
Rest isn’t wasted time, it’s what allows every set to actually count toward muscle growth.
✅ Adequate Rest Preserves Mechanical Tension
✅ Rest Periods Support Quality Volume, Not Just More Volume
#rest #growth #musclegain #musclegrowth
December 19, 2025 at 2:09 AM
Dumbbell Curtsy Lunge for Building the Glutes and the Lower Body. 🍑
Dumbbell curtsy lunges aren’t just a “glute burner.” They’re a high-value movement that blends strength, stability, and joint resilience.
#dumbbell #curtsylunge #lunges #workout #exercise
Dumbbell curtsy lunges aren’t just a “glute burner.” They’re a high-value movement that blends strength, stability, and joint resilience.
#dumbbell #curtsylunge #lunges #workout #exercise
December 18, 2025 at 7:58 PM
Dumbbell Curtsy Lunge for Building the Glutes and the Lower Body. 🍑
Dumbbell curtsy lunges aren’t just a “glute burner.” They’re a high-value movement that blends strength, stability, and joint resilience.
#dumbbell #curtsylunge #lunges #workout #exercise
Dumbbell curtsy lunges aren’t just a “glute burner.” They’re a high-value movement that blends strength, stability, and joint resilience.
#dumbbell #curtsylunge #lunges #workout #exercise
Calories First: You Can’t Build Muscle In A Deficit Forever 🔥
Most beginners struggle not because they train poorly or lack motivation, but because their bodies simply aren’t getting enough energy to support change.
#calories #nutrition #macros #strengthgain #onlinecoach #onlinefitnesscoach
Most beginners struggle not because they train poorly or lack motivation, but because their bodies simply aren’t getting enough energy to support change.
#calories #nutrition #macros #strengthgain #onlinecoach #onlinefitnesscoach
December 18, 2025 at 1:24 PM
Calories First: You Can’t Build Muscle In A Deficit Forever 🔥
Most beginners struggle not because they train poorly or lack motivation, but because their bodies simply aren’t getting enough energy to support change.
#calories #nutrition #macros #strengthgain #onlinecoach #onlinefitnesscoach
Most beginners struggle not because they train poorly or lack motivation, but because their bodies simply aren’t getting enough energy to support change.
#calories #nutrition #macros #strengthgain #onlinecoach #onlinefitnesscoach
Advice on Dumbbell Upright Rows 📌
Performing this workout is about the difference between building shoulders and traps safely versus beating up your joints and stalling progress.
#dumbbell #uprightrows #shoulders #delts #weightlifting #tips #advice #coach #personaltrainer #onlinefitnesscoach
Performing this workout is about the difference between building shoulders and traps safely versus beating up your joints and stalling progress.
#dumbbell #uprightrows #shoulders #delts #weightlifting #tips #advice #coach #personaltrainer #onlinefitnesscoach
December 17, 2025 at 9:35 PM
Advice on Dumbbell Upright Rows 📌
Performing this workout is about the difference between building shoulders and traps safely versus beating up your joints and stalling progress.
#dumbbell #uprightrows #shoulders #delts #weightlifting #tips #advice #coach #personaltrainer #onlinefitnesscoach
Performing this workout is about the difference between building shoulders and traps safely versus beating up your joints and stalling progress.
#dumbbell #uprightrows #shoulders #delts #weightlifting #tips #advice #coach #personaltrainer #onlinefitnesscoach
Chasing Soreness 🆚 Chasing Progress
When lifters chase soreness, they often confuse feeling worked with being effective.
Soreness is emotional feedback, it feels convincing, but it doesn’t reliably reflect whether the muscles received the right stimulus to grow.
#soreness #musclegain
When lifters chase soreness, they often confuse feeling worked with being effective.
Soreness is emotional feedback, it feels convincing, but it doesn’t reliably reflect whether the muscles received the right stimulus to grow.
#soreness #musclegain
December 17, 2025 at 1:28 PM
Chasing Soreness 🆚 Chasing Progress
When lifters chase soreness, they often confuse feeling worked with being effective.
Soreness is emotional feedback, it feels convincing, but it doesn’t reliably reflect whether the muscles received the right stimulus to grow.
#soreness #musclegain
When lifters chase soreness, they often confuse feeling worked with being effective.
Soreness is emotional feedback, it feels convincing, but it doesn’t reliably reflect whether the muscles received the right stimulus to grow.
#soreness #musclegain
I will be going LIVE tomorrow and discuss “The Recovery Plate” 🔴
In this livestream, I’ll break down The Recovery Plate a simple, repeatable way to structure meals that actually support muscle repair.
facebook.com/share/1C2LSA...
In this livestream, I’ll break down The Recovery Plate a simple, repeatable way to structure meals that actually support muscle repair.
facebook.com/share/1C2LSA...
December 17, 2025 at 12:30 AM
I will be going LIVE tomorrow and discuss “The Recovery Plate” 🔴
In this livestream, I’ll break down The Recovery Plate a simple, repeatable way to structure meals that actually support muscle repair.
facebook.com/share/1C2LSA...
In this livestream, I’ll break down The Recovery Plate a simple, repeatable way to structure meals that actually support muscle repair.
facebook.com/share/1C2LSA...
⤴️ Dumbbell Pullovers ⤴️
The dumbbell pullover on a flat bench is a unique hybrid movement that rewards control, positioning, and intention more than load.
1️⃣ Set Your Body First
2️⃣ Grip & Arm Position
3️⃣ Control the Descent
#dumbbell #coach #trainer #fitnesscoach #onlinepersonaltrainer
The dumbbell pullover on a flat bench is a unique hybrid movement that rewards control, positioning, and intention more than load.
1️⃣ Set Your Body First
2️⃣ Grip & Arm Position
3️⃣ Control the Descent
#dumbbell #coach #trainer #fitnesscoach #onlinepersonaltrainer
December 16, 2025 at 8:07 PM
⤴️ Dumbbell Pullovers ⤴️
The dumbbell pullover on a flat bench is a unique hybrid movement that rewards control, positioning, and intention more than load.
1️⃣ Set Your Body First
2️⃣ Grip & Arm Position
3️⃣ Control the Descent
#dumbbell #coach #trainer #fitnesscoach #onlinepersonaltrainer
The dumbbell pullover on a flat bench is a unique hybrid movement that rewards control, positioning, and intention more than load.
1️⃣ Set Your Body First
2️⃣ Grip & Arm Position
3️⃣ Control the Descent
#dumbbell #coach #trainer #fitnesscoach #onlinepersonaltrainer
The Impact of Training Close to Failure 🔥
When you understand these points, you stop chasing exhaustion and start chasing effective stimulus.
#weightlifting #strengthtraining #onlinecoach #personaltrainer
When you understand these points, you stop chasing exhaustion and start chasing effective stimulus.
#weightlifting #strengthtraining #onlinecoach #personaltrainer
December 16, 2025 at 1:27 PM
The Impact of Training Close to Failure 🔥
When you understand these points, you stop chasing exhaustion and start chasing effective stimulus.
#weightlifting #strengthtraining #onlinecoach #personaltrainer
When you understand these points, you stop chasing exhaustion and start chasing effective stimulus.
#weightlifting #strengthtraining #onlinecoach #personaltrainer
Single Dumbbell Bicep Curls 💪
Understanding these points matters because bicep growth isn’t about curling heavier, it’s about creating the right stimulus.
#biceps #bicepworkout #strengthtraining #onlinecoach #personaltrainer
Understanding these points matters because bicep growth isn’t about curling heavier, it’s about creating the right stimulus.
#biceps #bicepworkout #strengthtraining #onlinecoach #personaltrainer
December 15, 2025 at 8:11 PM
Single Dumbbell Bicep Curls 💪
Understanding these points matters because bicep growth isn’t about curling heavier, it’s about creating the right stimulus.
#biceps #bicepworkout #strengthtraining #onlinecoach #personaltrainer
Understanding these points matters because bicep growth isn’t about curling heavier, it’s about creating the right stimulus.
#biceps #bicepworkout #strengthtraining #onlinecoach #personaltrainer
Rest Day Nutrition is not Optional 🥗
Training provides the signal, but nutrition supplies the raw materials that determine whether your body adapts, stalls, or breaks down.
#restday #nutrition #muscle #protein #glycogen
Training provides the signal, but nutrition supplies the raw materials that determine whether your body adapts, stalls, or breaks down.
#restday #nutrition #muscle #protein #glycogen
December 15, 2025 at 1:21 PM
Rest Day Nutrition is not Optional 🥗
Training provides the signal, but nutrition supplies the raw materials that determine whether your body adapts, stalls, or breaks down.
#restday #nutrition #muscle #protein #glycogen
Training provides the signal, but nutrition supplies the raw materials that determine whether your body adapts, stalls, or breaks down.
#restday #nutrition #muscle #protein #glycogen
Reposted by Brandon Partin
Today marks HIV Cure Research Day.
We are closer to finding a cure than ever before. But the Trump admin has clawed back necessary funding for critical research, prevention, and care.
This HIV Cure Research Day, tell Congress to restore HIV funding: hrc.im/FederalCuts
We are closer to finding a cure than ever before. But the Trump admin has clawed back necessary funding for critical research, prevention, and care.
This HIV Cure Research Day, tell Congress to restore HIV funding: hrc.im/FederalCuts
December 14, 2025 at 3:09 PM
Today marks HIV Cure Research Day.
We are closer to finding a cure than ever before. But the Trump admin has clawed back necessary funding for critical research, prevention, and care.
This HIV Cure Research Day, tell Congress to restore HIV funding: hrc.im/FederalCuts
We are closer to finding a cure than ever before. But the Trump admin has clawed back necessary funding for critical research, prevention, and care.
This HIV Cure Research Day, tell Congress to restore HIV funding: hrc.im/FederalCuts
Understanding the Big Lifts 🏋️💪
When beginners learn squat, hinge, push, pull, and carry patterns, they build a foundation of coordination, balance, and strength that transfers to every workout.
#weightlifting #strengthtraining #squat #hinge #push #pull #carry #onlinecoach #personaltrainer
When beginners learn squat, hinge, push, pull, and carry patterns, they build a foundation of coordination, balance, and strength that transfers to every workout.
#weightlifting #strengthtraining #squat #hinge #push #pull #carry #onlinecoach #personaltrainer
December 14, 2025 at 1:54 PM
Understanding the Big Lifts 🏋️💪
When beginners learn squat, hinge, push, pull, and carry patterns, they build a foundation of coordination, balance, and strength that transfers to every workout.
#weightlifting #strengthtraining #squat #hinge #push #pull #carry #onlinecoach #personaltrainer
When beginners learn squat, hinge, push, pull, and carry patterns, they build a foundation of coordination, balance, and strength that transfers to every workout.
#weightlifting #strengthtraining #squat #hinge #push #pull #carry #onlinecoach #personaltrainer
Dumbbell Center Loaded Squats 🏋️
This squat variation may look simple, but it delivers big returns for strength, hypertrophy, movement quality, and long-term joint health.
#dumbbell #squats #quads #glutes #thighs #workout #exercise #form #technique #onlinecoach #personaltrainer #onlinefitnesscoach
This squat variation may look simple, but it delivers big returns for strength, hypertrophy, movement quality, and long-term joint health.
#dumbbell #squats #quads #glutes #thighs #workout #exercise #form #technique #onlinecoach #personaltrainer #onlinefitnesscoach
December 13, 2025 at 6:40 PM
Dumbbell Center Loaded Squats 🏋️
This squat variation may look simple, but it delivers big returns for strength, hypertrophy, movement quality, and long-term joint health.
#dumbbell #squats #quads #glutes #thighs #workout #exercise #form #technique #onlinecoach #personaltrainer #onlinefitnesscoach
This squat variation may look simple, but it delivers big returns for strength, hypertrophy, movement quality, and long-term joint health.
#dumbbell #squats #quads #glutes #thighs #workout #exercise #form #technique #onlinecoach #personaltrainer #onlinefitnesscoach
🥦 Nutrition in Training Phases 🥦
These points matter because muscle growth is not driven by training alone, it’s driven by how well nutrition supports each phase of training.
#nutrition #musclegrowth #trainingphases #fitness
These points matter because muscle growth is not driven by training alone, it’s driven by how well nutrition supports each phase of training.
#nutrition #musclegrowth #trainingphases #fitness
December 13, 2025 at 1:19 PM
🥦 Nutrition in Training Phases 🥦
These points matter because muscle growth is not driven by training alone, it’s driven by how well nutrition supports each phase of training.
#nutrition #musclegrowth #trainingphases #fitness
These points matter because muscle growth is not driven by training alone, it’s driven by how well nutrition supports each phase of training.
#nutrition #musclegrowth #trainingphases #fitness
⬆️ Cable Upright Rows ⬇️
With movements like cable upright rows, small changes in grip width, elbow path, or range of motion can completely shift stress away from the delts and traps and into the shoulders or joints instead.
#cable #cableworkout #strengthtraining #onlinecoach #personaltrainer
With movements like cable upright rows, small changes in grip width, elbow path, or range of motion can completely shift stress away from the delts and traps and into the shoulders or joints instead.
#cable #cableworkout #strengthtraining #onlinecoach #personaltrainer
December 12, 2025 at 7:10 PM
⬆️ Cable Upright Rows ⬇️
With movements like cable upright rows, small changes in grip width, elbow path, or range of motion can completely shift stress away from the delts and traps and into the shoulders or joints instead.
#cable #cableworkout #strengthtraining #onlinecoach #personaltrainer
With movements like cable upright rows, small changes in grip width, elbow path, or range of motion can completely shift stress away from the delts and traps and into the shoulders or joints instead.
#cable #cableworkout #strengthtraining #onlinecoach #personaltrainer
Progress isn't always visible, but it's always happening.
Trust the process even when you can't see the results yet.
Your body is transforming in ways the mirror can't show you.
Trust the process even when you can't see the results yet.
Your body is transforming in ways the mirror can't show you.
December 12, 2025 at 7:07 PM
Progress isn't always visible, but it's always happening.
Trust the process even when you can't see the results yet.
Your body is transforming in ways the mirror can't show you.
Trust the process even when you can't see the results yet.
Your body is transforming in ways the mirror can't show you.
✍️ Adjusting Goals without Quitting 🎯
Adjusting goals without quitting matters because progress in fitness is built on consistency, not perfection.
🛑 Missed Targets Are Feedback, Not Failure
🙆♂️ Flexibility Protects Consistency
📈📉 Progress Isn’t Linear and That’s Normal
#goals #goalsetting
Adjusting goals without quitting matters because progress in fitness is built on consistency, not perfection.
🛑 Missed Targets Are Feedback, Not Failure
🙆♂️ Flexibility Protects Consistency
📈📉 Progress Isn’t Linear and That’s Normal
#goals #goalsetting
December 12, 2025 at 1:35 PM
✍️ Adjusting Goals without Quitting 🎯
Adjusting goals without quitting matters because progress in fitness is built on consistency, not perfection.
🛑 Missed Targets Are Feedback, Not Failure
🙆♂️ Flexibility Protects Consistency
📈📉 Progress Isn’t Linear and That’s Normal
#goals #goalsetting
Adjusting goals without quitting matters because progress in fitness is built on consistency, not perfection.
🛑 Missed Targets Are Feedback, Not Failure
🙆♂️ Flexibility Protects Consistency
📈📉 Progress Isn’t Linear and That’s Normal
#goals #goalsetting
I’ve learned something powerful over the years, the workout you actually do beats the perfect workout you skip every single time.
We glorify intensity, but consistency is the real hero.
We glorify intensity, but consistency is the real hero.
December 11, 2025 at 9:43 PM
I’ve learned something powerful over the years, the workout you actually do beats the perfect workout you skip every single time.
We glorify intensity, but consistency is the real hero.
We glorify intensity, but consistency is the real hero.
⬆️ Smith Machine Military Press 💪
The Smith Machine Military Press is one of the most valuable upper-body pushing movements because it combines stability, tension, and repeatability.
#smithmachine #workout #exercise #shoulders #delts #onlinecoach #personaltrainer #onlinefitnesscoach
The Smith Machine Military Press is one of the most valuable upper-body pushing movements because it combines stability, tension, and repeatability.
#smithmachine #workout #exercise #shoulders #delts #onlinecoach #personaltrainer #onlinefitnesscoach
December 11, 2025 at 8:37 PM
⬆️ Smith Machine Military Press 💪
The Smith Machine Military Press is one of the most valuable upper-body pushing movements because it combines stability, tension, and repeatability.
#smithmachine #workout #exercise #shoulders #delts #onlinecoach #personaltrainer #onlinefitnesscoach
The Smith Machine Military Press is one of the most valuable upper-body pushing movements because it combines stability, tension, and repeatability.
#smithmachine #workout #exercise #shoulders #delts #onlinecoach #personaltrainer #onlinefitnesscoach
Carbs are Fuel ⛽️ Not the Enemy
Carbohydrates are one of the most misunderstood nutrients in the fitness world, especially for beginners chasing muscle gain.
#carbs #fuel #onlinecoach #personaltrainer
Carbohydrates are one of the most misunderstood nutrients in the fitness world, especially for beginners chasing muscle gain.
#carbs #fuel #onlinecoach #personaltrainer
December 11, 2025 at 1:25 PM
Carbs are Fuel ⛽️ Not the Enemy
Carbohydrates are one of the most misunderstood nutrients in the fitness world, especially for beginners chasing muscle gain.
#carbs #fuel #onlinecoach #personaltrainer
Carbohydrates are one of the most misunderstood nutrients in the fitness world, especially for beginners chasing muscle gain.
#carbs #fuel #onlinecoach #personaltrainer
