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UPPPER

UPPPER

Sitting pretty xoxo @upppergear code ‘charliek’ for allll the [...]

[...] straps for lateral raises 101!! using @upppergear ankle straps! “ASHLEY” to support! [...]

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[...] 😭 barbells pad + lifting straps @upppergear athlete code ‘BRIANA’ 💜

Only you can create the best version of yourself. You vs. you — Every single time. 🖤 #KeepGoing #consistencyiskey #strength #gymgirls #gymselfie

IS THIS YOU? 🤯🚨👇🏽 🚨 Leg day isn’t just about showing up - it’s about doing the RIGHT things to actually build strong, defined legs 🦵🏽🔥 If you’re still making these mistakes, you’re holding yourself back: ❌ HALF REPS Going halfway = HALF the results! 😵‍💫 Full depth activates more glutes, hamstrings & quads! Get LOW to grow! 🏋️‍♀️⬇️ ❌ TOO MUCH WEIGHT If your form is bad, you’re training your EGO, not your muscles! 😳 Control > Heavy lifting! 🔥 ❌ USING MOMENTUM Swinging weights steals tension from your muscles 🫣 Slow it DOWN, feel the burn! Time under tension = secret weapon for muscle gains! ⏳ ❌ POOR MIND MUSCLE CONNECTION If you’re not FEELING the right muscles working, you’re missing results 😵‍💫 Focus your mind where you want the growth! ❌ RUSHING REST TIMES Muscles need 2-3

THINK YOU‘RE TRAINING RIGHT? 🤔👇🏽 but these mistakes are silently sabotaging your progress: 1️⃣ YOU ONLY DO WHAT FEELS EASY 🫣 👉🏽 If you avoid exercises because they’re “too hard” (like deep squats or heavy RDLs), those are exactly the ones you need 2️⃣ YOU’RE NOT FEELING THE RIGHT MUSCLES WORKING 👉🏽 If your glutes don’t burn on hip thrusts or your biceps don’t feel curls, you’re likely just moving weight, NOT training muscles. Proper mind-muscle connection is key for real progress! 3️⃣ YOUR PROGRESS HAS HIT PAUSE ⏸️ If you’ve been doing the SAME weight and reps for months, congrats… you’re maintaining, NOT progressing 4️⃣ YOUR EGO LIFTS MORE THAN YOUR MUSCLES 😵‍💫 👉🏽 If you’re using momentum or swinging, the weight’s too heavy for your muscles. Focus on controlled, quality reps -

[...] they aren’t just for cable kickbacks… @upppergear for the gym accessories | AD [...]

[...] honor it is to move our bodies Gear by @upppergear Code: gainswithliz

😵‍💫👇🏽 HERE‘S THE TRUTH: You lift HEAVY… but your body isn’t CHANGING? You’re working HARD… but you still feel soft, bloated, or stuck? ☝🏽 Let me break it down for you: 1️⃣ Muscle won’t grow without the RIGHT fuel 👉🏽 Lifting is only the stimulus. Your DIET is the building material 🧱❌ 2️⃣ You’ll hold more WATER and look BLOATED 👉🏽 High sugar, processed foods & poor micronutrients = water retention💧You might weigh more but it’s not muscle! 3️⃣ You build FAT instead of MUSCLE 👉🏽 Bad nutrition = excess calories, wrong macros, too much junk. Your body will store fat, even if you train 4️⃣ Your muscles CAN’T recover properly 👉🏽 Muscle is built OUTSIDE the gym during recovery. No protein, poor nutrients = zero muscle growth & constant soreness 5️⃣ You feel TIRED, WEAK and STUCK 👉🏽

[...] a sudden 60kg feels like 100kg Wearing @upppergear leaver belt ALWAYS | code “ELLE” at [...]

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[...] 💞 @paragonfitwear — code ‘AALIYAH’ @upppergear — code ‘AALIYAH’

[...] - cable glute medius kickback 3x10/each @upppergear athlete code ‘angel’ 🤎

[...] 💛 - 10% code: ANGELINA gear @upppergear 💥 - support code: ANGELINA [...]

[...] grateful to say, I am now working with @upppergear 🥹 I can’t believe this is even my [...]

[...] so proud of my self for showing up hehe @upppergear athlete code ‘BRIANA’ 🖤

MOST LEAVE GAINS ON THE TABLE 😵‍💫👇🏽 These are RARELY talked about but they make a HUGE difference: 1️⃣ GOING TOO HEAVY ON LEG PRESS JUST TO FLEX NUMBERS 🧨 👉🏽 If your range is 1/4 rep and your spine is screaming, you’re building your ego, not your legs 2️⃣ TRAINING LIKE IT’S CARDIO 🏃‍♀️ 👉🏽 High reps, no rest, rushed sets? That builds endurance, NOT muscle 3️⃣ ZERO INTENTION WITH TEMPO ⌛ 👉🏽 Fast down, fast up = no control. Try 3 sec negatives or pauses at the bottom, your quads will h@te you (but grow). 4️⃣ YOU’RE IGNORING YOUR FEET 🦶 👉🏽 Your foot pressure controls the whole chain. If you’re always in your toes or heels, you’re not engaging the right muscles. Learn tripod foot positioning 5️⃣ LOCKING OUT YOUR KNEES AT THE TOP OF EVERY REP 🧱 👉🏽 On squats, presses, or extensi

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