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Clothes, Facebook, and Friends: FRIENDS WHO LIFTHTOGETHER. 2005 STAY TOGETHER 2017 0 D U O N 🔥😳🤔WHY HAVE A WORKOUT PARTNER? Founder 👉: @king_khieu. Many choose to be lone wolves in the gym. Others like having workout partners. Having a partner in the gym can have multiple benefits. Let's take a look. 1 - They motivate you to workout and support you. 2 - They can be your spotter, thus making workouts safer and more intense. 3 - They can give you insight and pointers on your form. 4 - They can make a workout more exciting and enjoyable. 5 - They can help you achieve your fitness objectives. 6 - They will make you stronger. Research studies have shown that when someone observes you during physical activity, it can make you slightly stronger by up to 10 percent. 7 - They may keep your ego under control. I say "may" because if your partner has an ego that is out of control, then now you have two people in the gym that are out of control 😂 lol! Thoughts? 🤔 What do you guys think? COMMENT BELOW! Athletes. Left: @shredbundy. Right: @mjdelaney7. Disclaimer: They are actually brothers. TAG SOMEONE who needs to lift! _________________ Looking for unique gym clothes? Use our 10% discount code: LEGIONS10🔑 on Ape Athletics 🦍 fitness apparel! The link is in our 👆 bio! _________________ Principal 🔥 account: @fitness_legions. Facebook ✅ page: Legions Production. @legions_production🏆🏆🏆.
Clothes, Facebook, and Friends: FRIENDS WHO LIFTHTOGETHER.
 2005
 STAY TOGETHER
 2017
 0 D U
 O N
🔥😳🤔WHY HAVE A WORKOUT PARTNER? Founder 👉: @king_khieu. Many choose to be lone wolves in the gym. Others like having workout partners. Having a partner in the gym can have multiple benefits. Let's take a look. 1 - They motivate you to workout and support you. 2 - They can be your spotter, thus making workouts safer and more intense. 3 - They can give you insight and pointers on your form. 4 - They can make a workout more exciting and enjoyable. 5 - They can help you achieve your fitness objectives. 6 - They will make you stronger. Research studies have shown that when someone observes you during physical activity, it can make you slightly stronger by up to 10 percent. 7 - They may keep your ego under control. I say "may" because if your partner has an ego that is out of control, then now you have two people in the gym that are out of control 😂 lol! Thoughts? 🤔 What do you guys think? COMMENT BELOW! Athletes. Left: @shredbundy. Right: @mjdelaney7. Disclaimer: They are actually brothers. TAG SOMEONE who needs to lift! _________________ Looking for unique gym clothes? Use our 10% discount code: LEGIONS10🔑 on Ape Athletics 🦍 fitness apparel! The link is in our 👆 bio! _________________ Principal 🔥 account: @fitness_legions. Facebook ✅ page: Legions Production. @legions_production🏆🏆🏆.

🔥😳🤔WHY HAVE A WORKOUT PARTNER? Founder 👉: @king_khieu. Many choose to be lone wolves in the gym. Others like having workout partners. Having...

Advice, Clothes, and Facebook: massive calves workout ofactsoftraining seated calf raises standing dumbbell calf raises bodyweight calf raises seated calf raises standing dumbbell calf raises bodyweight calf raises (single leg) (single leg) (single leg) 🔥🤔HOW DO I BUILD HUGE CALVES? Founder 👉: @king_khieu. Some people are genetically born with massive calves while others are born with small ones. However, not to worry. If you follow this advice, you will develop huge calves in no time. It will simply take consistency, intensity and progressive overloading. Here are some tips that will help you bring out the size of your calves. 1 - Train calves as if if were a major muscle group. Do not just train them at the end of a leg workout. 2 - Keep the full range of motion slow and controlled. Focus on the squeeze instead of bouncing up and down. 3 - Train them 2-3 times a week. They recover quickly. 4 - On calf raises, focus on keeping the tension-weight on the big toe instead of the outside of the foot. 5 - Finish them off with high reps and drop sets. 6 - Change up the feet position including inward, outward, straight, shoulder width and wider than shoulder width. 7 - Stretch properly at the end of your workout. How do you train your calves? Suggestions? Thoughts? 🤔 What do you guys think? COMMENT BELOW! Credit: @factsoftraining. TAG SOMEONE who needs to lift! _________________ Looking for unique gym clothes? Use our 10% discount code: LEGIONS10🔑 on Ape Athletics 🦍 fitness apparel! The link is in our 👆 bio! _________________ Principal 🔥 account: @fitness_legions. Facebook ✅ page: Legions Production. @legions_production🏆🏆🏆.
Advice, Clothes, and Facebook: massive calves workout
 ofactsoftraining
 seated calf raises
 standing dumbbell calf raises
 bodyweight calf raises
 seated calf raises standing dumbbell calf raises
 bodyweight calf raises
 (single leg)
 (single leg)
 (single leg)
🔥🤔HOW DO I BUILD HUGE CALVES? Founder 👉: @king_khieu. Some people are genetically born with massive calves while others are born with small ones. However, not to worry. If you follow this advice, you will develop huge calves in no time. It will simply take consistency, intensity and progressive overloading. Here are some tips that will help you bring out the size of your calves. 1 - Train calves as if if were a major muscle group. Do not just train them at the end of a leg workout. 2 - Keep the full range of motion slow and controlled. Focus on the squeeze instead of bouncing up and down. 3 - Train them 2-3 times a week. They recover quickly. 4 - On calf raises, focus on keeping the tension-weight on the big toe instead of the outside of the foot. 5 - Finish them off with high reps and drop sets. 6 - Change up the feet position including inward, outward, straight, shoulder width and wider than shoulder width. 7 - Stretch properly at the end of your workout. How do you train your calves? Suggestions? Thoughts? 🤔 What do you guys think? COMMENT BELOW! Credit: @factsoftraining. TAG SOMEONE who needs to lift! _________________ Looking for unique gym clothes? Use our 10% discount code: LEGIONS10🔑 on Ape Athletics 🦍 fitness apparel! The link is in our 👆 bio! _________________ Principal 🔥 account: @fitness_legions. Facebook ✅ page: Legions Production. @legions_production🏆🏆🏆.

🔥🤔HOW DO I BUILD HUGE CALVES? Founder 👉: @king_khieu. Some people are genetically born with massive calves while others are born with small ...

Bad, Clothes, and Facebook: BEFORE AFTER ROODY EXANTUS IBO NORMAN I G L E GI ON S PRODUCTION FIRST STEPS TO AESTHETICS 🔥😳FIRST STEPS TO AESTHETICS. Founder 👉: @king_khieu. Here are jsome things you can do to get enough motivation to workout and begin your journey to aesthetics. The road will be difficult and long, but worth it once you reach your goals. Let's take a look. 1 - Assess your current body. Weight, body fat percentage, body measurements, and take photos of yourself. 2 - Set a goal and define it. SMART. 3 - Take progress pics. 4 - Find a workout partner. 5 - Find a workout plan. 6 - Find yourself a nutrition plan. 7 - Reward yourself. 8 - Share your progress. 9 - Learn more about fitness and nutrition. 10 - Gain good habits, ditch the bad ones. 11 - Do not make excuses. 12 - Break through the obstacles. The best way to get things done is to start. Procrastinate will only hold you back. Look at the big picture and be a long term visionary. Thoughts? 🤔 What do you guys think? COMMENT BELOW! Athlete: @chestoutrooty. Photography 📸: @tibonorman. TAG SOMEONE who needs to lift! _________________ Looking for unique gym clothes? Use our 10% discount code: LEGIONS10🔑 on Ape Athletics 🦍 fitness apparel! The link is in our 👆 bio! _________________ Principal 🔥 account: @fitness_legions. Facebook ✅ page: Legions Production. @legions_production🏆🏆🏆.
Bad, Clothes, and Facebook: BEFORE
 AFTER
 ROODY EXANTUS
 IBO NORMAN
 I G
 L E GI ON S
 PRODUCTION
 FIRST STEPS TO AESTHETICS
🔥😳FIRST STEPS TO AESTHETICS. Founder 👉: @king_khieu. Here are jsome things you can do to get enough motivation to workout and begin your journey to aesthetics. The road will be difficult and long, but worth it once you reach your goals. Let's take a look. 1 - Assess your current body. Weight, body fat percentage, body measurements, and take photos of yourself. 2 - Set a goal and define it. SMART. 3 - Take progress pics. 4 - Find a workout partner. 5 - Find a workout plan. 6 - Find yourself a nutrition plan. 7 - Reward yourself. 8 - Share your progress. 9 - Learn more about fitness and nutrition. 10 - Gain good habits, ditch the bad ones. 11 - Do not make excuses. 12 - Break through the obstacles. The best way to get things done is to start. Procrastinate will only hold you back. Look at the big picture and be a long term visionary. Thoughts? 🤔 What do you guys think? COMMENT BELOW! Athlete: @chestoutrooty. Photography 📸: @tibonorman. TAG SOMEONE who needs to lift! _________________ Looking for unique gym clothes? Use our 10% discount code: LEGIONS10🔑 on Ape Athletics 🦍 fitness apparel! The link is in our 👆 bio! _________________ Principal 🔥 account: @fitness_legions. Facebook ✅ page: Legions Production. @legions_production🏆🏆🏆.

🔥😳FIRST STEPS TO AESTHETICS. Founder 👉: @king_khieu. Here are jsome things you can do to get enough motivation to workout and begin your jou...

Clothes, Facebook, and Goals: HOW TO BREAK THROUGH A PLATEAU THAKUR SINGH L E G I O N S PRODUCT I I G ON AFTER BEFORE 🔥😳HOW TO BREAK THROUGH A PLATEAU. Founder 👉: @king_khieu. Many of us have experienced this before. If you don't seem to be getting any stronger or bigger, it may be because you hit a plateau. There are ways to break through this stagnation to move toward your fitness goals. Here is a list of things you can do to break through those plateaus. 1 - Take a full week off also known as a recovery week. 2 - Change up your workout plan. 3 - Change your rep range. 4 - Change the weights 5 - Add volume to you workout. 6 - Try out different types of sets such as drop sets, super sets, pyramids. 7 - Track your progress. 8 - Watch and note how much you eat. 9 - Get adequate amount of sleep. 10 - Get a gym partner. These different methods will add change to your workout. You want to make workouts progressively more intense and for those trying to put on muscle mass, you have to eat enough! Thoughts? 🤔Opinions? What do you guys think? COMMENT BELOW! Athlete: @thakur_anoopsingh. TAG SOMEONE who needs to lift! _________________ Looking for unique gym clothes? Use our 10% discount code: LEGIONS10🔑 on Ape Athletics 🦍 fitness apparel! The link is in our 👆 bio! _________________ Principal 🔥 account: @fitness_legions. Facebook ✅ page: Legions Production. @legions_production🏆🏆🏆.
Clothes, Facebook, and Goals: HOW TO BREAK THROUGH A PLATEAU
 THAKUR SINGH
 L E G I O N S
 PRODUCT I
 I G
 ON
 AFTER
 BEFORE
🔥😳HOW TO BREAK THROUGH A PLATEAU. Founder 👉: @king_khieu. Many of us have experienced this before. If you don't seem to be getting any stronger or bigger, it may be because you hit a plateau. There are ways to break through this stagnation to move toward your fitness goals. Here is a list of things you can do to break through those plateaus. 1 - Take a full week off also known as a recovery week. 2 - Change up your workout plan. 3 - Change your rep range. 4 - Change the weights 5 - Add volume to you workout. 6 - Try out different types of sets such as drop sets, super sets, pyramids. 7 - Track your progress. 8 - Watch and note how much you eat. 9 - Get adequate amount of sleep. 10 - Get a gym partner. These different methods will add change to your workout. You want to make workouts progressively more intense and for those trying to put on muscle mass, you have to eat enough! Thoughts? 🤔Opinions? What do you guys think? COMMENT BELOW! Athlete: @thakur_anoopsingh. TAG SOMEONE who needs to lift! _________________ Looking for unique gym clothes? Use our 10% discount code: LEGIONS10🔑 on Ape Athletics 🦍 fitness apparel! The link is in our 👆 bio! _________________ Principal 🔥 account: @fitness_legions. Facebook ✅ page: Legions Production. @legions_production🏆🏆🏆.

🔥😳HOW TO BREAK THROUGH A PLATEAU. Founder 👉: @king_khieu. Many of us have experienced this before. If you don't seem to be getting any stron...

Clothes, Facebook, and Gym: AGE: 21 DORIAN YATES HOW DO BUILD A WIDE BACK? IG: @LEGIONS PRODUCTION AGE: 30 🔥😳HOW DO I BUILD A WIDE BACK? Founder 👉: @king_khieu. Before we begin this, I want to be clear on several things. For building a well developed back, the heavy core movements such as deadlifts, barbell rows and chin-pull ups are the fundamentals. The compound movements are crucial for building a strong back and core foundation. Use cable exercises and machines to chisel and define your back afterward. But never neglect the core movements. Building width requires consistency and hard work. Again, focus on core movements first and define after. Here are some variation, movements and tips which are great if you want to build a wider back. 1 - Weighted pull ups and chin ups if you can. 2 - Straight arm pushdowns. 3 - Wide grip exercises such as pull ups and pulldowns. 4 - Pre-exhaust training for the lats. 5 - Work your back twice a week. 6 - Focus on the squeeze and build-mind muscle connection. 7 - Deadlifts are key for width and thickness. Thoughts? 🤔Opinions? What do you guys think? COMMENT BELOW! Athlete: @thedorianyates. TAG SOMEONE who needs to lift! _________________ Looking for unique gym clothes? Use our 10% discount code: LEGIONS10🔑 on Ape Athletics 🦍 fitness apparel! The link is in our 👆 bio! _________________ Principal 🔥 account: @fitness_legions. Facebook ✅ page: Legions Production. @legions_production🏆🏆🏆.
Clothes, Facebook, and Gym: AGE: 21
 DORIAN YATES
 HOW DO BUILD A WIDE BACK?
 IG: @LEGIONS PRODUCTION
 AGE: 30
🔥😳HOW DO I BUILD A WIDE BACK? Founder 👉: @king_khieu. Before we begin this, I want to be clear on several things. For building a well developed back, the heavy core movements such as deadlifts, barbell rows and chin-pull ups are the fundamentals. The compound movements are crucial for building a strong back and core foundation. Use cable exercises and machines to chisel and define your back afterward. But never neglect the core movements. Building width requires consistency and hard work. Again, focus on core movements first and define after. Here are some variation, movements and tips which are great if you want to build a wider back. 1 - Weighted pull ups and chin ups if you can. 2 - Straight arm pushdowns. 3 - Wide grip exercises such as pull ups and pulldowns. 4 - Pre-exhaust training for the lats. 5 - Work your back twice a week. 6 - Focus on the squeeze and build-mind muscle connection. 7 - Deadlifts are key for width and thickness. Thoughts? 🤔Opinions? What do you guys think? COMMENT BELOW! Athlete: @thedorianyates. TAG SOMEONE who needs to lift! _________________ Looking for unique gym clothes? Use our 10% discount code: LEGIONS10🔑 on Ape Athletics 🦍 fitness apparel! The link is in our 👆 bio! _________________ Principal 🔥 account: @fitness_legions. Facebook ✅ page: Legions Production. @legions_production🏆🏆🏆.

🔥😳HOW DO I BUILD A WIDE BACK? Founder 👉: @king_khieu. Before we begin this, I want to be clear on several things. For building a well develo...

Clothes, Facebook, and Gym: WEEK 1 WEEK 8 16LBS Ibis Week BY, IN! GERI I G LEGION S PRO D U C T I O N HOW CANIBE MORE VASCULAR? 🔥😳HOW CAN I BE MORE VASCULAR? Founder 👉: @king_khieu. This is something that is often asked about. So I will break this down in a clear and straightforward manner. Vascularity can be defined as having many highly visible and prominent veins in bodybuilding giving the athlete a more "defined" or "ripped" look. Now, the question that many people will ask themselves is: how do I increase vascularity? Several factors can affect vascularity of an athlete. 1 - GENETICS: Certain people genetically have more veins and display more vascularity than others. 2 - BODY FAT PERCENTAGE: Simply put the lower fat you have the more pronounced and obvious the veins will be. 3 - MUSCLE MASS: The more muscle you have, the more blood flow increases and, thus, vein size. To look more ripped, build muscle mass. 4 - LOWER WATER RETENTION: Drink water more often to decrease water retention. Lower sodium intake. The veins will appear. 5 - AGE: Generally, the older you are, the more pronounced your veins will be showing. Thoughts? 🤔What do you guys think? COMMENT BELOW! Athlete: @jleofit_nurse. TAG SOMEONE who needs to lift! _________________ Looking for unique gym clothes? Use our 10% discount code: LEGIONS10🔑 on Ape Athletics 🦍 fitness apparel! The link is in our 👆 bio! _________________ Principal 🔥 account: @fitness_legions. Facebook ✅ page: Legions Production. @legions_production🏆🏆🏆
Clothes, Facebook, and Gym: WEEK 1
 WEEK 8
 16LBS
 Ibis Week
 BY,
 IN!
 GERI
 I G
 LEGION S
 PRO D U C T I O N
 HOW CANIBE MORE VASCULAR?
🔥😳HOW CAN I BE MORE VASCULAR? Founder 👉: @king_khieu. This is something that is often asked about. So I will break this down in a clear and straightforward manner. Vascularity can be defined as having many highly visible and prominent veins in bodybuilding giving the athlete a more "defined" or "ripped" look. Now, the question that many people will ask themselves is: how do I increase vascularity? Several factors can affect vascularity of an athlete. 1 - GENETICS: Certain people genetically have more veins and display more vascularity than others. 2 - BODY FAT PERCENTAGE: Simply put the lower fat you have the more pronounced and obvious the veins will be. 3 - MUSCLE MASS: The more muscle you have, the more blood flow increases and, thus, vein size. To look more ripped, build muscle mass. 4 - LOWER WATER RETENTION: Drink water more often to decrease water retention. Lower sodium intake. The veins will appear. 5 - AGE: Generally, the older you are, the more pronounced your veins will be showing. Thoughts? 🤔What do you guys think? COMMENT BELOW! Athlete: @jleofit_nurse. TAG SOMEONE who needs to lift! _________________ Looking for unique gym clothes? Use our 10% discount code: LEGIONS10🔑 on Ape Athletics 🦍 fitness apparel! The link is in our 👆 bio! _________________ Principal 🔥 account: @fitness_legions. Facebook ✅ page: Legions Production. @legions_production🏆🏆🏆

🔥😳HOW CAN I BE MORE VASCULAR? Founder 👉: @king_khieu. This is something that is often asked about. So I will break this down in a clear and ...