4 New CLips, 3 New Galleries Added! Rachel Daniels, Tabby Borland, and MORE! |
Beautiful and sexy - rock hard physique - check out Tabby Borland! This week kicks off with some extremely hot videos and galleries that we are sure you will enjoy! And then stay tuned for the new model coming later this week …………… OH MY GOODNESS! Prepare to be shocked, folks! We traveled for 2 […]

Beautiful and sexy - rock hard physique - check out Tabby Borland!

This week kicks off with some extremely hot videos and galleries that we are sure you will enjoy! And then stay tuned for the new model coming later this week …………… OH MY GOODNESS! Prepare to be shocked, folks! We traveled for 2 amazing weeks to great shows, photographing the best talent in the world! We look forward to processing all these photos and videos and getting them to you ASAP!

In today's update you will find 2 new videos on the super cute page Tabby borland, as well as 2 new clips on the freaky WPD queen page, Rachel Daniels! Then we have also added photo galleries on the pages of Tabby borland, as well as in the bonus media area, on the 2019 Pittsburgh Pro!

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  1. - Join PremiumPhysiques or Join HDPhysiques as a new customer, & "opt-in" for the complementary membership to the other site at the reduced price of $ 14.95 (savings of up to $ 8.00 per month)… The purchase must be made DURING the promotional offer period (October 30 - November 25, 2020)
  2. - After having successfully accessed the HDP and / or PremiumPhysiques members area, SEND US your CCBill email receipt, indicating the EXACT TITLE of the 4 free videos you would like. Please do not use abbreviations or generalize (eg - Brooke's new video)…. you must use ACCURATE TITLES. You must use your free videos before November 25, 2020 without exception! (also…. Make sure you already have an account on HDPhysiques.TV so that we can add the videos!)
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For many women, getting motivated to weight train is easier than ever; after all, there are a wide range of health- and physique-related reasons to pick up the iron. Unfortunately, as women, we just don’t have the level of anabolic hormones in our body that men do, so building muscle is, and probably always will be, more challenging. This does not mean, however, that it’s ! It’s just going to take a strategic approach.

Here to share some of their best tried-and-true muscle-building tips are the fit beauties from NLA. Listen, learn, and grow !

The ' eat no more than absolutely necessary ' approach won’t suffice if you want to add force. In fact, figure pro and NLA-sponsored athlete Jessie Hilgenberg says eating enough is one of her top priorities, which is one reason why she leapt at the opportunity to show us what’s in her fridge.

' It’s all about eating to fuel your groupes musculaires, ' she says. ' A lot of us can’t get over that hurdle of gaining force, because we simply aren’t eating enough to support and maintain growth. '

She likes using the IIFYM ( if it fits your macros ) approach, as it allows her to figure out the best formula that fits her body. ' It breaks it down into how much protein, carbs, and fat you should be eating for your activity level, ' Hilgenberg explains, ' and often, it’s more than you think ! '

There’s nothing wrong with full-body workouts. Many women are able to build appreciable force by training every major muscle group a few times a week, especially when they first start. But if your total-body approach isn’t taking or has plateaued, it might be time to try a body-part split.

This is what finally worked for NLA athlete and bikini competitor Theresa Miller, which is why she advises hitting each main muscle group alone for maximum intensity. ' It’s important to come up with a good weekly training schedule that best suits you and your body type and goals, ' she says. ' I like to devote specific days to focus on certain muscle groups such as shoulders, back, and legs. '

There are many ways you can organize your split. For example :

2-4 workouts a week : Push/pull ( squats and pressing motions one day, pulling motions the next ) 2-4 workouts a week : Upper body; lower body3 workouts a week : Legs; push; pull4 workouts a week : Chest and triceps; back and biceps; legs; shoulders and abs

Here’s the catch : These workouts should still be ! Embrace the challenge, and find out what #legday is all about. It could be just the thing to take your results to the next level.

When you increase kcal and protein, it can be tempting to up your cardio as well. After all, you don’t want to gain the wrong type of weight, right ? Jessie Hilgenberg says that esprit trap might be just the thing that’s holding you back. ' You don’t need to spend hours doing cardio—especially when you’re looking to add force, ' she says.

It can help to think of it this way : Every calorie you burn on the treadmill is one that your body won’t use to build bourrinage. If you’re looking for a challenge to replace all that cardio, Hilgenberg advises hopping into the squat rack and pushing new limits rather than continuing to submit to your old ones.

For NLA athlete and bikini pro Amy Updike, results came when she started really adding weight to the bar. ' I try to lift the heaviest weight I can while still maintaining proper form and reaching the range of 8-12 reps per set, ' she explains. ' Heavier weight for me means the force has to grow in order to lift it. '

Don’t expect to get a lot stronger overnight, though. Slowly add weight to the bar, giving your body a chance to rise to the challenge. While you may not add weight to every lift in each workout you do, you should see a gradual upward trend. If it’s been six months and you are still using the same weights, consider this a clear sign that you need a change of approach.

When you’re doing endless reps with tiny light weights, you can get away with sloppy form. That changes once you commit to lifting heavier. Form needs to become a top priority !

' Don’t get sloppy, ' advises Miller. ' Always do slow, controlled movements when hitting each rep. This will help you feel the movement and the burn in the right places.

One great thing about that 8-12 rep range is that it is low enough to help you gain some strength, but high enough that you’ll feel that essentiel mind-muscle connection—the feeling that helps you ensure you’re working the right muscle fibers and getting the most from each exercise you do.


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