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Rich Piana 5% Nutrition
Rich Piana 5% Nutrition

@5percentnutrition

Industry Leading Supplements Motivational Apparel Are You A 5%ER?

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Rich Piana 5% Nutrition
5percentnutrition
Focus, drive, determination. Every set, every rep counts. Set that goal and don’t look back. Working chest hard, this exercise on the Pec Dec is a phenomenal exercise that really hits the inner chest, I normally use this exercise as a pre exhaust before hitting heavy pressing movements. This is a great exercise to put emphasis on the inner pecs, focus on speed and control of the movement #5percentnutriton #5percentmentality
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Rich Piana 5% Nutrition
5percentnutrition
Core Blaster... The core has two major tasks when you're throwing weights around the gym: • • • Firstly, it prevents unnecessary movement. This protects internal structures, like your spine, from folding like an accordion and setting you up for months of PT. It transfers force between the upper and lower body. Think of this as minimizing flexing and any power leaks in your spine. Using a high-bar squat as an example, you'd rather have a core that holds a static, mostly neutral position over one that "gives" under load and turns your squat into a good morning!!! • • • Secondly, back injuries can be a death sentence to hard training. And injuries tend to happen because of either poor technique or poor strength-activation of core muscles. Technique is a case-by-case issue and should be fixed independently. Activation, however, is something you can control, and it starts BEFORE you even touch a barbell. ⤵️ ⤵️ ⤵️ ⤵️ ⤵️ My personal choices for core workouts are: • • • On lower body days, 4 supersets of 10 Reverse Hypers and GHD Sit Ups. • • • On upper body days, 3 sets Weighted Abs, 3 sets Hanging Abs, 3 sets Rotary Torso and 3 sets Lumbar Extension all in the 10 to 15 reps range. Core Blaster Workout by Jack Barontini @smp_jack #5PercentBlasterSeries #Workout #AbWorkout #CoreWorkout #Bodybuilding #Fitness
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Rich Piana 5% Nutrition
5percentnutrition
Tired of meal prep? Tired of measuring and counting macros on your own? We take care of all that for you with the 5% Meal Plan. • • • 3 unique plans to choose from, mix and match meals, cancel anytime. Click the link in our bio to learn more. • • • #5percentnutrition #5percentmealplan #mealprep #bodybuilding #healthyeating
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Rich Piana 5% Nutrition
5percentnutrition
Have you checked out the new 5% Blaster Series of workouts? Our Athletes are sharing their favorite workouts. Make sure you follow @5PercentNutrition and #5PercentBlasterSeries to be notified of new workouts as they are posted. #Workouts #Bodybuilding #Fitness #BodybuildingMotivation #5PercentBlasterSeries
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Rich Piana 5% Nutrition
5percentnutrition
The first week of our UK Takeover Tour has been amazing!!!! Thank you to all the 5%ERs that came out to meet us and support our local retailers. ⬇️ ⬇️ ⬇️ ⬇️ ⬇️ Click the link in our bio to find out where we will be next week. #UKTakeoverTour #5PercentNutrition #Bodybuilding #Fitness #UKFitness #MartynFord @MartynFordOfficial
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Rich Piana 5% Nutrition
5percentnutrition
WANT TO GET BIG.... TRAIN WITH INTENSITY Think back to the last time you did a workout. Did you really give it your all, every last rep, set, left part of you in the gym ??? • • • Many people hit the gym and just go through the motions. They may spend more time taking selfies, texting, or finding the right music than actually lifting (I know I say this, and I have 100s of pictures myself...but I make sure I get my workout in first) You can't expect great results if you half-ass your workout. • • • Remember what being a 5%er means, GIVING YOUR ALL, EACH AND EVERY TIME. • • • The next time you have a date with the iron, dial it in and focus. Feel your muscles squeezing at the top of each rep. Extra focus can increase your intensity and mean the difference between mediocre and superior results. Be careful not to do to much, if you feel your sessions getting worse, weights dropping, excitement for the iron wearing thin.... take a rest day, pull it back a little, recharge ready to pack on that mass !!! ~ Martyn Ford @martynfordofficial #Intensity #Training #WorkoutMotivation #5PercentNutrition
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Rich Piana 5% Nutrition
5percentnutrition
Importance of PROPER FORM... I’m sure we’ve all witnessed it before, and we may even be guilty of doing this ourselves, improper form and technique when attempting to lift heavy. Sure, the only way to increase muscle mass is by lifting heavy but what’s the point if you’re going to have sloppy form? Not only can we potentially cause injury to ourselves with improper form, but we’re NOT working the intended MUSCLE groups with improper form either. • • • When strength training any area of your body, having proper form and technique is crucial to make sure you’re working the intended muscle groups that you want to develop and grow. • • • YES TRAIN LIKE A BEAST, BUT DO IT CORRECTLY. ~ Martyn Ford @martynfordofficial #BodybuildingTips #5PercentNutrition #WorkoutMotivation #DoItRight
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Rich Piana 5% Nutrition
5percentnutrition
Deltoid Blaster… I like to start off on heavy compound movements then move onto isolating the individual muscle. • • • Smith machine press- To the front, do 2-3 warm up sets 15-20 reps then 3 working sets: - Set 1: heavy weight so you hit failure around 12-15 reps - Set 2: more weight hit failure 8-10 reps - Set 3: triple drop heavy as I can 5-6 reps drop 10 reps drop 15 reps. • • • Dumbbell lateral raises- - Set 1 hit failure 12-15 reps - Set 2 failure 8-10 reps - Set 3 pyramid set start light reps 15-12-10-8-6-8-10-12-15 keep increasing the weight up to 6 reps then back down to where you started. • • • Front barbell raises- Super set upright rows: - Set 1 15 reps on each - Set 2 10 reps on each - Set 3 8 reps on each • • • Machine rear delts- Super set with shrugs: - Set 1 15 reps on each - Set 2 12 reps on each - Set 3 10 reps on each • • • Deltoid Blaster workout by Dean Lesiak @deantheprotein #ShoulderWorkout #Deltoids #5PercentNutrition #Bodybuilding #5percentblasterseries
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Rich Piana 5% Nutrition
5percentnutrition
Champion Mindset… So what does that actually mean? That means that no matter what you do, you give it 100%. You give every bit of your heart, soul, blood, sweat, and tears. You do WHATEVER IT TAKES to accomplish that goal. • • • In order to be a CHAMPION you have to have that MINDSET. That is a mindset that doesn’t quit, a mindset that pushes through adversity. A mindset that will do WHATEVER IT TAKES. • • • Do WHATEVER IT TAKES, be a #BeA5Percenter ! • • • Watch Rasheed’s ( @rawtalent126 ) full video on the 5% Nutrition YouTube channel. Click the link in our bio. #WhateverItTakes #BeA5Percenter #Motivation #5PercentNutrition
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Rich Piana 5% Nutrition
5percentnutrition
Bicep Blaster… You want to do a nice warm up like you do with every body part you train to avoid injury and get that blood into the muscle first. ⤵️ ⤵️ ⤵️ ⤵️ ⤵️ Warm Up I start with 20 light reps of barbell curls for 2 sets. • • • Staying on barbell curls - work your way up to your “working weight” then do 3 heavy sets of 10-12 reps. • • • Next add 10kg (22 lbs) to each side, so adding 20kg (44 lbs) in total, and now we’re moving onto ‘cheats’. Cheats really are a must to destroy the biceps and it gives you that extra mass. You need your training partner to help throw them up, then it’s all you- trying to stop that bar from going down and fighting against the gravity of that heavy weight to keep it up. We’re looking for 3 sets of 8-10 reps. • • • Moving onto ’21’s’ - twenty ones are wicked for pump and growth. We’re doing 2 sets here. I normally do 4-6 exercises for biceps, I like to mix it up and never do the same things over and over. • • • After any exercise I always pump blood into that muscle - so with biceps I ‘pass to your partner’. For this I tend to use 5kg (11 lbs) on either side of a barbell and do 20 reps, then you pass it to your partner whilst they do 20 reps and as soon as they are done they pass it back to you and you repeat, repeat, repeat until absolute failure. Its just like pass the parcel but more painful. ⤵️ ⤵️ ⤵️ ⤵️ ⤵️ Cool Down It is very important to stretch off after training so you want to end your workout with some good stretches to prevent soreness and tightening of the muscles. • • • Bicep workout by Andrew Pickering @andrewjpickering • • • #BicepWorkout #Bodybuilding #5PercentNutrition #ArmWorkout #5percentblasterseries
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Rich Piana 5% Nutrition
5percentnutrition
FORCED REPS….. A rep is considered "forced" when a bodybuilder reaches muscle failure during a set. He or she has a training partner assist (in this case I was forcing Rich into that uncomfortable zone) in completing reps past the normal point of failure. Therefore causing more fatigue in the muscle fiber, as well as those that are normally used, thereby stimulating more complete growth and muscle density. As you all know, this man had crazy muscle fiber! Fiber on fiber! Rich loved forced reps. However, we must realize that forced reps are used for shock. We are shocking the muscle, therefore this means that a forced rep needs to be something that we do not implement into every exercise. This will only negate our underlying purpose. Again, do this sporadically, and not with every exercise! I learned so much from Rich, as did we all! We all miss you dearly brother. ~ Martyn Ford @martynfordofficial • • • #WorkoutTips #WhateverItTakes #5PercentTeam #5PercentNutrition
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Rich Piana 5% Nutrition
5percentnutrition
1 MORE FUCKING REP GOD DAMN IT!! A GOOD spotter must know how to take away just enough on forced reps. Bodybuilding may be the most individualistic of all sports, but sometimes you can benefit from pairing up. Whether you work out with a training partner or simply ask for a spotter on occasion, one of the most valuable assets a “teammate” provides is the ability to extend your sets beyond failure by assisting on forced reps. All of these guys would give their heart and soul to each other every session! That is what a GOOD TRAINING PARTNER SHOULD DO!! Support, follow, believe in your dreams. #5PercentTeam #5PercentNutrition
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