{"id":3301,"date":"2021-12-18T06:00:22","date_gmt":"2021-12-18T11:00:22","guid":{"rendered":"https:\/\/naturallyintense.net\/blog\/?p=3301"},"modified":"2023-01-28T15:09:04","modified_gmt":"2023-01-28T20:09:04","slug":"high-reps-vs-low-reps-for-fat-loss-and-muscle-definition","status":"publish","type":"post","link":"https:\/\/naturallyintense.net\/blog\/weight-training\/high-reps-vs-low-reps-for-fat-loss-and-muscle-definition\/","title":{"rendered":"High Reps vs Low Reps for Fat Loss And Muscle Definition"},"content":{"rendered":"<h1 style=\"text-align: center;\">High Reps vs Low Reps for Fat Loss And Muscle Definition<\/h1>\n<p><iframe loading=\"lazy\" title=\"YouTube video player\" src=\"https:\/\/www.youtube.com\/embed\/8Z_jJhwxdqw\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p>See the video: <a href=\"https:\/\/youtu.be\/8Z_jJhwxdqw\">High Reps vs Low Reps for Fat Loss And Increasing Muscle Definition<\/a><\/p>\n<p style=\"text-align: center;\">So, in this video, I&#8217;m going to be talking<\/p>\n<p style=\"text-align: center;\">about one of the biggest misconceptions about fat burning,<\/p>\n<p style=\"text-align: center;\">which is that high reps burn more fat<\/p>\n<p style=\"text-align: center;\">than low reps when it comes to weight training.<\/p>\n<p style=\"text-align: center;\">I&#8217;m going to talk not just about the fact<\/p>\n<p style=\"text-align: center;\">that that&#8217;s not exactly how it is.<\/p>\n<p style=\"text-align: center;\">I&#8217;m going to talk to you about why people came<\/p>\n<p style=\"text-align: center;\">to that misconception.<\/p>\n<p style=\"text-align: center;\">Hopefully it&#8217;ll help you understand<\/p>\n<p style=\"text-align: center;\">a little bit better and also help you<\/p>\n<p style=\"text-align: center;\">in your training choices.<\/p>\n<p style=\"text-align: center;\">Stay tuned.<\/p>\n<p style=\"text-align: center;\">So, in this video, I&#8217;m talking about<\/p>\n<p style=\"text-align: center;\">the differences between high rep training<\/p>\n<p style=\"text-align: center;\">and low rep training for fat burning.<\/p>\n<p style=\"text-align: center;\">And before I go any further,<\/p>\n<p style=\"text-align: center;\">I&#8217;d like to acknowledge everyone<\/p>\n<p style=\"text-align: center;\">for their tremendous support with this channel.<\/p>\n<p style=\"text-align: center;\">It really is appreciated<\/p>\n<p style=\"text-align: center;\">and do be sure to like and subscribe.<\/p>\n<p style=\"text-align: center;\">That way you&#8217;ll get all the new content as it comes in.<\/p>\n<p style=\"text-align: center;\">My goal, my mission is to make this channel<\/p>\n<p style=\"text-align: center;\">a one stop shop where you can benefit<\/p>\n<p style=\"text-align: center;\">from my 30 years of experience as a personal trainer<\/p>\n<p style=\"text-align: center;\">and as a natural bodybuilder.<\/p>\n<p style=\"text-align: center;\">So back onto the topic, high reps<\/p>\n<p style=\"text-align: center;\">versus low reps for fat burning.<\/p>\n<p style=\"text-align: center;\">So, the common idea is that if you want to burn fat,<\/p>\n<p style=\"text-align: center;\">you need to do higher reps, like 15, 20 reps per set.<\/p>\n<p style=\"text-align: center;\">If you want to build muscle, you do lower reps<\/p>\n<p style=\"text-align: center;\">somewhere between the course of six repetitions<\/p>\n<p style=\"text-align: center;\">to maybe as high or a no higher than 12.<\/p>\n<p style=\"text-align: center;\">And that&#8217;s really set in stone bro science idea<\/p>\n<p style=\"text-align: center;\">that most people in most gyms talk about<\/p>\n<p style=\"text-align: center;\">and there is some background as to why<\/p>\n<p style=\"text-align: center;\">that would be a perception, but it&#8217;s not exactly true.<\/p>\n<p>&nbsp;<\/p>\n<h2 style=\"text-align: center;\">Why Weight Training Is An Ineffective Fat Loss Strategy<\/h2>\n<p style=\"text-align: center;\">First of all, let&#8217;s talk about how your muscles grow<\/p>\n<p style=\"text-align: center;\">and how you burn calories.<\/p>\n<p style=\"text-align: center;\">So, weight training is anaerobic.<\/p>\n<p style=\"text-align: center;\">Anaerobic means without oxygen.<\/p>\n<p style=\"text-align: center;\">And because it&#8217;s without oxygen,<\/p>\n<p style=\"text-align: center;\">it&#8217;s only something that can be done in very short bursts.<\/p>\n<p style=\"text-align: center;\">You can&#8217;t squat nonstop for a half hour,<\/p>\n<p style=\"text-align: center;\">nor can you do a bicep curl with any appreciable weight<\/p>\n<p style=\"text-align: center;\">for 20 minutes.<\/p>\n<p style=\"text-align: center;\">It&#8217;s impossible.<\/p>\n<p style=\"text-align: center;\">Weight training is a short burst activity,<\/p>\n<p style=\"text-align: center;\">and it&#8217;s a series of short burst activities.<\/p>\n<p style=\"text-align: center;\">There&#8217;s a lot of time in between resting.<\/p>\n<p style=\"text-align: center;\">Even if you do a high intensity training<\/p>\n<p style=\"text-align: center;\">there&#8217;s still a lot of time in between actual work.<\/p>\n<p style=\"text-align: center;\">Or if it&#8217;s high intensity as well<\/p>\n<p style=\"text-align: center;\">the duration of the workout, isn&#8217;t going to be very long.<\/p>\n<p style=\"text-align: center;\">So, you don&#8217;t burn that much in terms of calories,<\/p>\n<p style=\"text-align: center;\">from weight training and that&#8217;s just,<\/p>\n<p style=\"text-align: center;\">let&#8217;s just be very, very straight with that, you don&#8217;t.<\/p>\n<p style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-3304\" src=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2021\/12\/Calories-burned-during-weight-training-1024x576.png\" alt=\"Calories burned during high rep weight training\" width=\"1024\" height=\"576\" srcset=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2021\/12\/Calories-burned-during-weight-training-1024x576.png 1024w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2021\/12\/Calories-burned-during-weight-training-300x169.png 300w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2021\/12\/Calories-burned-during-weight-training-768x432.png 768w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2021\/12\/Calories-burned-during-weight-training-1170x658.png 1170w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2021\/12\/Calories-burned-during-weight-training.png 1280w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: center;\">Weight training is not an effective way to burn calories,<\/p>\n<p style=\"text-align: center;\">but some people do rely on it as a method to burn calories.<\/p>\n<p style=\"text-align: center;\">It&#8217;s an ineffective way of doing it<\/p>\n<p style=\"text-align: center;\">and what they tend to employ is a very high rep regiment<\/p>\n<p style=\"text-align: center;\">that lasts for an hour, hour and a half,<\/p>\n<p style=\"text-align: center;\">sometimes even two hours with the idea<\/p>\n<p style=\"text-align: center;\">that by doing all those repetitions,<\/p>\n<p style=\"text-align: center;\">it&#8217;s going to carve out definition into the muscles<\/p>\n<p style=\"text-align: center;\">and the idea as well that training<\/p>\n<p style=\"text-align: center;\">with high repetitions carves out definition.<\/p>\n<p style=\"text-align: center;\">That&#8217;s just not true.<\/p>\n<h3 style=\"text-align: center;\"><span style=\"font-size: 18pt;\">Understanding How Muscles Respond To Weight Training<\/span><\/h3>\n<p style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-3305\" src=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2021\/12\/Muscle-Growth-Chart-1024x576.png\" alt=\"Muscle Growth Chart- high reps vs low reps\" width=\"1024\" height=\"576\" srcset=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2021\/12\/Muscle-Growth-Chart-1024x576.png 1024w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2021\/12\/Muscle-Growth-Chart-300x169.png 300w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2021\/12\/Muscle-Growth-Chart-768x432.png 768w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2021\/12\/Muscle-Growth-Chart-1170x658.png 1170w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2021\/12\/Muscle-Growth-Chart.png 1280w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p style=\"text-align: center;\">Here&#8217;s how your muscles work.<\/p>\n<p style=\"text-align: center;\">If you train and you lift something<\/p>\n<p style=\"text-align: center;\">and in the lifting and lowering phase<\/p>\n<p style=\"text-align: center;\">of that particular exercise you do,<\/p>\n<p style=\"text-align: center;\">if the angle is different from what your muscles<\/p>\n<p style=\"text-align: center;\">are used to doing, if the load is an overload<\/p>\n<p style=\"text-align: center;\">that goes to a point where your muscles<\/p>\n<p style=\"text-align: center;\">have difficulty doing it or cannot do it<\/p>\n<p style=\"text-align: center;\">and get to the point of momentary muscular failure,<\/p>\n<p style=\"text-align: center;\">or if the stimulation from the exercise<\/p>\n<p style=\"text-align: center;\">is a novel one and you haven&#8217;t exercised<\/p>\n<p style=\"text-align: center;\">that particular exercise or exercised in general,<\/p>\n<p style=\"text-align: center;\">there is going to be an adaptation response.<\/p>\n<p style=\"text-align: center;\">That adaptation response means your body&#8217;s going to say,<\/p>\n<p style=\"text-align: center;\">we weren&#8217;t able to do that particular movement<\/p>\n<p style=\"text-align: center;\">very well.<\/p>\n<p style=\"text-align: center;\">So, we&#8217;re going to build ourselves up to be bigger<\/p>\n<p style=\"text-align: center;\">and stronger in order to do it better next time.<\/p>\n<p style=\"text-align: center;\">That occurs on a cellular level by an increase<\/p>\n<p style=\"text-align: center;\">in protein synthesis in that particular muscle group.<\/p>\n<p style=\"text-align: center;\">That increase in muscle, in protein synthesis,<\/p>\n<p style=\"text-align: center;\">means there&#8217;s going to be a little bit more protein<\/p>\n<p style=\"text-align: center;\">in that particular area which we experience<\/p>\n<p style=\"text-align: center;\">as an increase in muscle strength and an increase<\/p>\n<p style=\"text-align: center;\">in muscle size, which we call hypertrophy.<\/p>\n<h4 style=\"text-align: center;\"><span style=\"font-size: 18pt;\">Excess Post Exercise Oxygen Consumption: How Weight Training Really Stimulates Fat Loss<\/span><\/h4>\n<p style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-3306\" src=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2021\/12\/high-reps-to-burn-fat-2-1024x576.png\" alt=\"high reps to burn fat\" width=\"1024\" height=\"576\" srcset=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2021\/12\/high-reps-to-burn-fat-2-1024x576.png 1024w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2021\/12\/high-reps-to-burn-fat-2-300x169.png 300w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2021\/12\/high-reps-to-burn-fat-2-768x432.png 768w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2021\/12\/high-reps-to-burn-fat-2-1170x658.png 1170w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2021\/12\/high-reps-to-burn-fat-2.png 1280w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p style=\"text-align: center;\">Now there is energy required<\/p>\n<p style=\"text-align: center;\">in order for muscle growth to happen.<\/p>\n<p style=\"text-align: center;\">And if you&#8217;re training at a high enough intensity,<\/p>\n<p style=\"text-align: center;\">at the end of your workout, you are going to burn calories<\/p>\n<p style=\"text-align: center;\">because your body needs to go back to equilibrium.<\/p>\n<p style=\"text-align: center;\">If you&#8217;ve ever done a really intense workout<\/p>\n<p style=\"text-align: center;\">and I mean really intense, you feel like a truck hit you<\/p>\n<p style=\"text-align: center;\">and your body has to go back to equilibrium<\/p>\n<p style=\"text-align: center;\">to go back to that place where you don&#8217;t feel like<\/p>\n<p style=\"text-align: center;\">a truck hit you.<\/p>\n<p style=\"text-align: center;\">To do that requires energy.<\/p>\n<p style=\"text-align: center;\">That&#8217;s called post exercise oxygen consumption.<\/p>\n<p style=\"text-align: center;\">That is what most people refer to as the afterburn.<\/p>\n<p style=\"text-align: center;\">And that&#8217;s really where the bulk of the energy<\/p>\n<p style=\"text-align: center;\">and calorie burning of any kind of weight training activity<\/p>\n<p style=\"text-align: center;\">happens, not actually during the training itself,<\/p>\n<p style=\"text-align: center;\">because during training itself<\/p>\n<p style=\"text-align: center;\">you&#8217;re not burning that many calories.<\/p>\n<p style=\"text-align: center;\">You&#8217;re exerting yourself, yes, but as far as calorically<\/p>\n<p style=\"text-align: center;\">and energetically, you&#8217;re not burning that much.<\/p>\n<p style=\"text-align: center;\">And again, our bodies are very conservative.<\/p>\n<h5 style=\"text-align: center;\"><span style=\"font-size: 18pt;\">\u00a0Why High Rep Training Can&#8217;t Increase Muscle Definition<\/span><\/h5>\n<p style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-3307\" src=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2021\/12\/1Muscle-Definition-1024x576.png\" alt=\"high rep training cannot increase muscle definition\" width=\"1024\" height=\"576\" srcset=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2021\/12\/1Muscle-Definition-1024x576.png 1024w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2021\/12\/1Muscle-Definition-300x169.png 300w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2021\/12\/1Muscle-Definition-768x432.png 768w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2021\/12\/1Muscle-Definition-1170x658.png 1170w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2021\/12\/1Muscle-Definition.png 1280w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p style=\"text-align: center;\">So, that being said, if I did 20 repetitions from my biceps<\/p>\n<p style=\"text-align: center;\">it&#8217;s not going to magically start carving out<\/p>\n<p style=\"text-align: center;\">all these lines and that and the other,<\/p>\n<p style=\"text-align: center;\">it&#8217;s just not going to happen.<\/p>\n<p style=\"text-align: center;\">We have this idea.<\/p>\n<p style=\"text-align: center;\">Well, you know, I&#8217;m working the muscle,<\/p>\n<p style=\"text-align: center;\">and by doing higher repetitions<\/p>\n<p style=\"text-align: center;\">I&#8217;m burning off the body fat and making everything<\/p>\n<p style=\"text-align: center;\">more defined.<\/p>\n<p style=\"text-align: center;\">Understand this definition is simply a matter<\/p>\n<p style=\"text-align: center;\">of not having that much fat over a muscle.<\/p>\n<p style=\"text-align: center;\">Training a muscle locally cannot do that.<\/p>\n<p style=\"text-align: center;\">Like I said, all it does is to create<\/p>\n<p style=\"text-align: center;\">an adaptation response, that&#8217;s it, nothing else.<\/p>\n<p style=\"text-align: center;\">There&#8217;s no localized fat burning.<\/p>\n<p style=\"text-align: center;\">In fact, your fat burning system<\/p>\n<p style=\"text-align: center;\">has nothing to do with lifting of weights.<\/p>\n<p style=\"text-align: center;\">Nothing.<\/p>\n<p style=\"text-align: center;\">One is completely devoid and separate from the other.<\/p>\n<p style=\"text-align: center;\">That all has to with your diet, your energy intake,<\/p>\n<p style=\"text-align: center;\">what you&#8217;re eating, how you&#8217;re eating, when you&#8217;re eating.<\/p>\n<p style=\"text-align: center;\">Completely and 100% that, and we can prove it.<\/p>\n<p style=\"text-align: center;\">We can definitely prove it.<\/p>\n<h4 style=\"text-align: center;\"><span style=\"font-size: 18pt;\">A Comparison of Natural Bodybuilders Shows The Effect Of Intensity on Overall Fat Loss<\/span><\/h4>\n<p style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-3308\" src=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2021\/12\/more-cut-less-weight-1024x576.png\" alt=\"natural bodybuilder contest prep\" width=\"1024\" height=\"576\" srcset=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2021\/12\/more-cut-less-weight-1024x576.png 1024w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2021\/12\/more-cut-less-weight-300x169.png 300w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2021\/12\/more-cut-less-weight-768x432.png 768w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2021\/12\/more-cut-less-weight-1170x658.png 1170w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2021\/12\/more-cut-less-weight.png 1280w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p style=\"text-align: center;\">We can prove it because the majority of natural bodybuilders<\/p>\n<p style=\"text-align: center;\">from the tradition that I come from,<\/p>\n<p style=\"text-align: center;\">train in low reps, heavy weights all the time,<\/p>\n<p style=\"text-align: center;\">as much as possible, all the way up to contest time.<\/p>\n<figure id=\"attachment_2771\" aria-describedby=\"caption-attachment-2771\" style=\"width: 240px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-2771 size-medium\" src=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2020\/04\/training-at-5th-avenue-gym-240x300.jpg\" alt=\"the author training at 5th Avenue Gym\" width=\"240\" height=\"300\" srcset=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2020\/04\/training-at-5th-avenue-gym-240x300.jpg 240w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2020\/04\/training-at-5th-avenue-gym-819x1024.jpg 819w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2020\/04\/training-at-5th-avenue-gym-768x960.jpg 768w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2020\/04\/training-at-5th-avenue-gym-1229x1536.jpg 1229w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2020\/04\/training-at-5th-avenue-gym-1638x2048.jpg 1638w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2020\/04\/training-at-5th-avenue-gym-1170x1463.jpg 1170w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2020\/04\/training-at-5th-avenue-gym.jpg 1663w\" sizes=\"(max-width: 240px) 100vw, 240px\" \/><figcaption id=\"caption-attachment-2771\" class=\"wp-caption-text\">The author training at 5th Avenue Gym.<\/figcaption><\/figure>\n<p style=\"text-align: center;\">In fact, if you look at some of my training videos,<\/p>\n<p style=\"text-align: center;\">you&#8217;ll see me training pretty heavy<\/p>\n<p style=\"text-align: center;\">and the repetitions aren&#8217;t that high<\/p>\n<p style=\"text-align: center;\">and I&#8217;m in contest shape and I didn&#8217;t get there<\/p>\n<p style=\"text-align: center;\">by doing high reps.<\/p>\n<p style=\"text-align: center;\">In fact, I&#8217;ve never done high reps<\/p>\n<p style=\"text-align: center;\">to get into contest shape.<\/p>\n<p style=\"text-align: center;\">I never will.<\/p>\n<p style=\"text-align: center;\">High repetition is something I do as part of a cycling<\/p>\n<p style=\"text-align: center;\">my routine so there&#8217;s always something new<\/p>\n<p style=\"text-align: center;\">in terms of the stimulation to my muscles<\/p>\n<p style=\"text-align: center;\">that allow my muscles to be in a place<\/p>\n<p style=\"text-align: center;\">where they constantly are forced to adapt<\/p>\n<p style=\"text-align: center;\">to any kind of stimulation they&#8217;re not accustomed to.<\/p>\n<p style=\"text-align: center;\">But I don&#8217;t employ high reps at all<\/p>\n<p style=\"text-align: center;\">as part of a cutting strategy.<\/p>\n<p style=\"text-align: center;\">I don&#8217;t do it.<\/p>\n<p style=\"text-align: center;\">Never have, never will.<\/p>\n<p style=\"text-align: center;\">My clients haven&#8217;t done it and<\/p>\n<p style=\"text-align: center;\">there&#8217;s always the error of small numbers.<\/p>\n<p style=\"text-align: center;\">So, I can&#8217;t take my own experience and say, well,<\/p>\n<p style=\"text-align: center;\">I haven&#8217;t done high repetitions to get cut<\/p>\n<p style=\"text-align: center;\">and therefore, that&#8217;s how it is.<\/p>\n<p style=\"text-align: center;\">It doesn&#8217;t work that way.<\/p>\n<p style=\"text-align: center;\">But my clients, the competitors I&#8217;ve trained over the years<\/p>\n<p style=\"text-align: center;\">and also, the bodybuilders, the natural bodybuilders<\/p>\n<p style=\"text-align: center;\">I&#8217;ve been around for so many years as well,<\/p>\n<p style=\"text-align: center;\">we all have that tradition of heavyweights<\/p>\n<p style=\"text-align: center;\">all the way through.<\/p>\n<p style=\"text-align: center;\">If heavyweights got you, that look,<\/p>\n<p style=\"text-align: center;\">then that&#8217;s what you have to keep doing<\/p>\n<p style=\"text-align: center;\">as much as possible all the way up to contest time.<\/p>\n<p style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-3309\" src=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2021\/12\/55Correlative-not-causative--1024x576.png\" alt=\"Correlative not causative- high reps don't burn fat\" width=\"1024\" height=\"576\" srcset=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2021\/12\/55Correlative-not-causative--1024x576.png 1024w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2021\/12\/55Correlative-not-causative--300x169.png 300w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2021\/12\/55Correlative-not-causative--768x432.png 768w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2021\/12\/55Correlative-not-causative--1170x658.png 1170w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2021\/12\/55Correlative-not-causative-.png 1280w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<h5 style=\"text-align: center;\"><span style=\"font-size: 18pt;\">The Origin of the High Reps for Fat Loss and Muscle Definition Myth<\/span><\/h5>\n<p style=\"text-align: center;\">Now, where did the high reps equals<\/p>\n<p style=\"text-align: center;\">burning more fat myth from?<\/p>\n<p style=\"text-align: center;\">Very simple: observation.<\/p>\n<p style=\"text-align: center;\">You see, most people who come up with the ideas<\/p>\n<p style=\"text-align: center;\">as to what someone should and shouldn&#8217;t do<\/p>\n<p style=\"text-align: center;\">are those who don&#8217;t actually do it themselves.<\/p>\n<p style=\"text-align: center;\">If you were to look at all the natural bodybuilding<\/p>\n<p style=\"text-align: center;\">champions over the years, I mean over the decades<\/p>\n<p style=\"text-align: center;\">and find how many of them actually talk about what they do,<\/p>\n<p style=\"text-align: center;\">what works, what doesn&#8217;t work,<\/p>\n<p style=\"text-align: center;\">how many of them are really popular<\/p>\n<p style=\"text-align: center;\">in comparison to their drug using counterparts<\/p>\n<p style=\"text-align: center;\">who are in a completely different sphere,<\/p>\n<p style=\"text-align: center;\">completely different world when it comes<\/p>\n<p style=\"text-align: center;\">to effectiveness of exercise and how exercise plays out.<\/p>\n<p style=\"text-align: center;\">And also, how it&#8217;s relevant to you<\/p>\n<p style=\"text-align: center;\">the average non-drug using human being.<\/p>\n<p style=\"text-align: center;\">There&#8217;s not that much of it.<\/p>\n<p style=\"text-align: center;\">But what I can tell you is, when bodybuilders<\/p>\n<p style=\"text-align: center;\">who have always been the people who others<\/p>\n<p style=\"text-align: center;\">would look to in the gyms as far as figuring out<\/p>\n<p style=\"text-align: center;\">what to do to get into shape, people would see<\/p>\n<p style=\"text-align: center;\">competitive bodybuilders lifting really heavy,<\/p>\n<p style=\"text-align: center;\">really, really heavy in the off season.<\/p>\n<p style=\"text-align: center;\">And the off season they&#8217;re bigger,<\/p>\n<p style=\"text-align: center;\">they&#8217;re eating more calories and they&#8217;re pushing<\/p>\n<p style=\"text-align: center;\">heavier weight.<\/p>\n<p style=\"text-align: center;\">So, they&#8217;re pushing anywhere between six to 12 reps<\/p>\n<p style=\"text-align: center;\">and going really heavy.<\/p>\n<p style=\"text-align: center;\">And then people start seeing those bodybuilders<\/p>\n<p style=\"text-align: center;\">all of a sudden doing higher repetitions.<\/p>\n<p style=\"text-align: center;\">So, you&#8217;re seeing also while they&#8217;re doing higher repetitions<\/p>\n<p style=\"text-align: center;\">that their body fat percentages are plummeting.<\/p>\n<p style=\"text-align: center;\">They&#8217;re getting cut. They&#8217;re getting ripped.<\/p>\n<p style=\"text-align: center;\">You&#8217;re seeing lines where they weren&#8217;t lines before<\/p>\n<p style=\"text-align: center;\">because that&#8217;s how most bodybuilders<\/p>\n<p style=\"text-align: center;\">tend to get ready for competitions.<\/p>\n<p style=\"text-align: center;\">They restrict their calories so much so<\/p>\n<p style=\"text-align: center;\">that they can&#8217;t lift the heavy weights<\/p>\n<p style=\"text-align: center;\">that they were able to lift in the off season.<\/p>\n<p style=\"text-align: center;\">And because they can&#8217;t lift the heavy weights<\/p>\n<p style=\"text-align: center;\">they used to lift, instead they elect<\/p>\n<p style=\"text-align: center;\">to work the muscles by doing higher repetitions<\/p>\n<p style=\"text-align: center;\">because they just don&#8217;t have it in them both mentally<\/p>\n<p style=\"text-align: center;\">and in terms of motivation to lift the heavyweights.<\/p>\n<p style=\"text-align: center;\">Now, anyone who has gone on a restrictive calorie diet,<\/p>\n<p style=\"text-align: center;\">especially a <a href=\"https:\/\/naturallyintense.net\/blog\/weight-loss\/keto-diet-vs-low-carb-diet-for-weight-loss-what-works-best\/\">low carb diet<\/a>,<\/p>\n<p style=\"text-align: center;\">can understand that it&#8217;s really tough<\/p>\n<p style=\"text-align: center;\">and takes a certain fortitude, inner fortitude,<\/p>\n<p style=\"text-align: center;\">inner grit, to be able to train really heavy<\/p>\n<p style=\"text-align: center;\">when you&#8217;re dieting really strictly.<\/p>\n<p style=\"text-align: center;\">It&#8217;s very difficult.<\/p>\n<p style=\"text-align: center;\">That being said, the transition<\/p>\n<p style=\"text-align: center;\">from low repetitions to high repetitions<\/p>\n<p style=\"text-align: center;\">is correlative, not causative.<\/p>\n<p style=\"text-align: center;\">The high repetitions that they&#8217;re doing<\/p>\n<p style=\"text-align: center;\">isn&#8217;t what&#8217;s getting them cut.<\/p>\n<p style=\"text-align: center;\">What&#8217;s getting them cut is their diet,<\/p>\n<p style=\"text-align: center;\">It&#8217;s the way that they&#8217;re eating,<\/p>\n<p style=\"text-align: center;\">the changes in the way they&#8217;re eating,<\/p>\n<p style=\"text-align: center;\">not the changes in the gym.<\/p>\n<p style=\"text-align: center;\">People see that, however, even some of them.<\/p>\n<p style=\"text-align: center;\">Some people say, &#8220;Well, when I do high reps, I&#8217;m more cut.&#8221;<\/p>\n<p style=\"text-align: center;\">But you have to look at it<\/p>\n<p style=\"text-align: center;\">from a bigger perspective.<\/p>\n<p style=\"text-align: center;\">There&#8217;s more than one thing going on.<\/p>\n<p style=\"text-align: center;\">If you did low repetitions and ate the same way, which I do,<\/p>\n<p style=\"text-align: center;\">which my clients have done, which the bodybuilders<\/p>\n<p style=\"text-align: center;\">I&#8217;ve always been around have always done<\/p>\n<p style=\"text-align: center;\">and it&#8217;s something that they were doing<\/p>\n<p style=\"text-align: center;\">even before I was born, they get just as cut.<\/p>\n<p style=\"text-align: center;\">They get just as defined.<\/p>\n<p style=\"text-align: center;\">They don&#8217;t have any, there&#8217;s no difference<\/p>\n<p style=\"text-align: center;\">in muscle definition from someone whose biceps<\/p>\n<p style=\"text-align: center;\">or abdominals, who does high reps or low reps.<\/p>\n<p style=\"text-align: center;\">It doesn&#8217;t really make a difference.<\/p>\n<p style=\"text-align: center;\">What matters is that you have the muscle mass<\/p>\n<p style=\"text-align: center;\">and that you remove fat from on top of the muscle<\/p>\n<p style=\"text-align: center;\">to make it look more defined and also<\/p>\n<p style=\"text-align: center;\">you have enough muscle development.<\/p>\n<p style=\"text-align: center;\">Because if you&#8217;re muscles aren&#8217;t big enough,<\/p>\n<p style=\"text-align: center;\">it doesn&#8217;t matter how defined you are.<\/p>\n<p style=\"text-align: center;\">You&#8217;re not going to look impressive.<\/p>\n<p style=\"text-align: center;\">There has to be some development.<\/p>\n<p style=\"text-align: center;\">That comes from low repetitions, heavier weights.<\/p>\n<p style=\"text-align: center;\">Now that being said, if you do a lot<\/p>\n<p style=\"text-align: center;\">of high repetitions and you also do heavyweights<\/p>\n<p style=\"text-align: center;\">because some people do both, they do high repetitions<\/p>\n<p style=\"text-align: center;\">with heavy weights.<\/p>\n<p style=\"text-align: center;\">I do that sometimes. [My clients as well]\n<p style=\"text-align: center;\">When I do employ any kind of high repetitions<\/p>\n<p style=\"text-align: center;\">it tends to be heavy weights as well,<\/p>\n<p style=\"text-align: center;\">which is kind of an insane way to train,<\/p>\n<p style=\"text-align: center;\">but it&#8217;s really effective.<\/p>\n<p style=\"text-align: center;\">That&#8217;s also not going to necessarily make you more cut<\/p>\n<p style=\"text-align: center;\">than someone doing low reps.<\/p>\n<p style=\"text-align: center;\">Not necessarily &#8217;cause the differences in calories<\/p>\n<p style=\"text-align: center;\">being burned during exercise isn&#8217;t that much.<\/p>\n<p style=\"text-align: center;\">It&#8217;s what happens afterwards.<\/p>\n<p style=\"text-align: center;\">And what happens afterwards is completely proportional<\/p>\n<p style=\"text-align: center;\">to your intensity.<\/p>\n<p style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-3310\" src=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2021\/12\/2Excess-Post-Exercise-Oxygen-Consumption-EPOC--1024x576.png\" alt=\"Intensity and Excess Post-Exercise Oxygen Consumption (EPOC)\" width=\"1024\" height=\"576\" srcset=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2021\/12\/2Excess-Post-Exercise-Oxygen-Consumption-EPOC--1024x576.png 1024w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2021\/12\/2Excess-Post-Exercise-Oxygen-Consumption-EPOC--300x169.png 300w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2021\/12\/2Excess-Post-Exercise-Oxygen-Consumption-EPOC--768x432.png 768w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2021\/12\/2Excess-Post-Exercise-Oxygen-Consumption-EPOC--1170x658.png 1170w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2021\/12\/2Excess-Post-Exercise-Oxygen-Consumption-EPOC-.png 1280w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p style=\"text-align: center;\">So, at the end of the day, it&#8217;s really not about high reps<\/p>\n<p style=\"text-align: center;\">versus low reps to burn fat.<\/p>\n<p style=\"text-align: center;\">If you are training intensely enough<\/p>\n<p style=\"text-align: center;\">that alone is going to increase and make a tremendous<\/p>\n<p style=\"text-align: center;\">difference in your body fat percentage over time.<\/p>\n<p style=\"text-align: center;\">I&#8217;ll give you an example.<\/p>\n<p style=\"text-align: center;\">I specialize in <a href=\"http:\/\/www.naturallyintense.net\">high intensity training<\/a>.<\/p>\n<p style=\"text-align: center;\">I train all my clients, high intensity,<\/p>\n<p style=\"text-align: center;\">all my competitors I was training high intensity,<\/p>\n<p style=\"text-align: center;\">completely 110% all the time.<\/p>\n<p style=\"text-align: center;\">Now I also do a lot of online dietary coaching.<\/p>\n<p style=\"text-align: center;\">And back in the day I would do dietary coaching as well<\/p>\n<p style=\"text-align: center;\">for those who didn&#8217;t want to do the high intensity training<\/p>\n<p style=\"text-align: center;\">with me.<\/p>\n<p style=\"text-align: center;\">They just wanted my dietary advice.<\/p>\n<p style=\"text-align: center;\">What that did it gave me two groups,<\/p>\n<p style=\"text-align: center;\">and I&#8217;m always talking about the groups<\/p>\n<p style=\"text-align: center;\">and the [controlled] comparisons to compare with.<\/p>\n<p style=\"text-align: center;\">I would have two groups of people getting ready<\/p>\n<p style=\"text-align: center;\">for competitions.<\/p>\n<p style=\"text-align: center;\">One group is training more or less conventionally,<\/p>\n<p style=\"text-align: center;\">not high intensity at all.<\/p>\n<p style=\"text-align: center;\">The other group is training high intensity.<\/p>\n<p style=\"text-align: center;\">And they&#8217;re both eating diets<\/p>\n<p style=\"text-align: center;\">that are pretty close to each other<\/p>\n<p style=\"text-align: center;\">in terms of relative calorie intake, macronutrient intakes.<\/p>\n<p style=\"text-align: center;\">Is there a difference?<\/p>\n<p style=\"text-align: center;\">Yes, a big difference.<\/p>\n<p style=\"text-align: center;\">The ones who were not training high intensity<\/p>\n<p style=\"text-align: center;\">never lost as much body fat as those<\/p>\n<p style=\"text-align: center;\">on the high intensity training programs.<\/p>\n<p style=\"text-align: center;\">The higher the intensity, the more body fat<\/p>\n<p style=\"text-align: center;\">you&#8217;ll lose for over time.<\/p>\n<p style=\"text-align: center;\">Why?<\/p>\n<p style=\"text-align: center;\">Because there&#8217;s a much greater post exercise<\/p>\n<p style=\"text-align: center;\">oxygen consumption.<\/p>\n<p style=\"text-align: center;\">Post exercise, though,<\/p>\n<p style=\"text-align: center;\">after your workout, not during, after.<\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: center;\"><strong>Training Intensity Is More Important Than High Reps or Low Reps For Fat Loss<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: center;\">That&#8217;s what&#8217;s most important.<\/p>\n<p style=\"text-align: center;\">In fact, in the <a href=\"https:\/\/naturallyintense.net\/blog\/bodybuilding\/natural-bodybuilding-isnt-a-joke-a-look-at-top-natural-bodybuilders\/\">natural bodybuilding<\/a> circles<\/p>\n<p style=\"text-align: center;\">when someone isn&#8217;t cut, we [coaches] look at them and say,<\/p>\n<p style=\"text-align: center;\">there are two things going on.<\/p>\n<p style=\"text-align: center;\">Either they aren&#8217;t eating well enough<\/p>\n<p style=\"text-align: center;\">or training hard enough.<\/p>\n<p style=\"text-align: center;\">Intensity matters.<\/p>\n<p style=\"text-align: center;\">It&#8217;s all about intensity.<\/p>\n<p style=\"text-align: center;\">Now, if your intensity includes high reps,<\/p>\n<p style=\"text-align: center;\">and you&#8217;re doing high reps at really high intensity,<\/p>\n<p style=\"text-align: center;\">that&#8217;s worth something. [And Can Build Muscle]\n<p style=\"text-align: center;\">But don&#8217;t think the number of repetitions itself<\/p>\n<p style=\"text-align: center;\">is what matters.<\/p>\n<p style=\"text-align: center;\">What matters is how hard you push yourself.<\/p>\n<p style=\"text-align: center;\">Remember, any improvement is about adapting<\/p>\n<p style=\"text-align: center;\">to what your body&#8217;s not used to.<\/p>\n<p style=\"text-align: center;\">if you are training within your comfort zone<\/p>\n<p style=\"text-align: center;\">or you don&#8217;t go out of that comfort zone<\/p>\n<p style=\"text-align: center;\">your body has no reason to adapt<\/p>\n<p style=\"text-align: center;\">because it&#8217;s already adapted.<\/p>\n<p style=\"text-align: center;\">That&#8217;s why there is a comfort zone.<\/p>\n<p style=\"text-align: center;\">You got to that comfort zone by adaptation<\/p>\n<p style=\"text-align: center;\">when you first started training<\/p>\n<p style=\"text-align: center;\">or first doing a program.<\/p>\n<p style=\"text-align: center;\">So, my advice:<\/p>\n<p style=\"text-align: center;\">Keep the intensity high &amp; rely on your diet, be really<\/p>\n<p style=\"text-align: center;\">on point with your diet to change the way your body looks.<\/p>\n<p style=\"text-align: center;\">Hopefully, this information helps you on your path.<\/p>\n<p style=\"text-align: center;\">Do be sure to like and <a href=\"https:\/\/www.youtube.com\/channel\/UCCxdy4JVy4A30oOjcEzKwvw\">subscribe<\/a>.<\/p>\n<p style=\"text-align: center;\">Check me out also on Instagram [<a href=\"https:\/\/www.instagram.com\/naturally_intense\/\">@naturally_intense<\/a>]\n<p style=\"text-align: center;\">for regular and daily motivational tips.<\/p>\n<p style=\"text-align: center;\">I&#8217;m always here cheering you on,<\/p>\n<p style=\"text-align: center;\">I&#8217;m really happy to have you.<\/p>\n<p style=\"text-align: center;\">And thanks so much for tuning in.<\/p>\n<p style=\"text-align: center;\">Excelsior!<\/p>\n<p>Related Videos:<\/p>\n<p><a href=\"https:\/\/youtu.be\/kKFEGYLcihI\">Keto vs Low Carb Diets For Fat Loss: Insights From Natural Bodybuilding Contest Prep<\/a><\/p>\n<p><a href=\"https:\/\/youtu.be\/AjBpLnoiXXA\">Why Some People LOSE WEIGHT FASTER Than Others<\/a><\/p>\n<p><a href=\"https:\/\/youtu.be\/tGsc6A4D0LY\">Diet vs Training | What Matters Most for Body Transformation<\/a><\/p>\n<p><a href=\"https:\/\/youtu.be\/ioYWA8zH5jY\">What If You Believed You Were Taking Steroids- The Placebo Effect In Action<\/a><\/p>\n<p><a href=\"https:\/\/youtu.be\/K95z1FkRD3s\">The Healthy Way To Use A Scale (And Why The Scale Numbers Keep Changing)<\/a><\/p>\n<p><a href=\"http:\/\/What Top Natural Bodybuilders Really Look Like\">What Top Natural Bodybuilders Look Like | Natural Bodybuilding\u00a0<\/a><\/p>\n<p style=\"text-align: center;\">\n<div id=\"sb_instagram\"  class=\"sbi sbi_mob_col_auto sbi_tab_col_2 sbi_col_4 sbi_width_resp\" 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               <img decoding=\"async\" src=\"https:\/\/naturallyintense.net\/blog\/wp-content\/plugins\/instagram-feed-pro\/img\/placeholder.png\" alt=\"High Intensity Bodyweight Training: Ballistic Pushups &amp; Dips!\n\nThis was a tough one!\n\nStarts out with ballistic push ups (like clap pushups but without the clap as my wrist is still not 100%) nonstop for 20 reps, then all out on dips for 10 reps.\n\nTo say it was painful would be an understatement, but you just have to push through and keep on going.\n\nStill training, hope you are too and as always, Excelsior!!! #naturallyintense\n\n#hometraining #homeworkout #homeworkout #highintensitytraining #naturalbodybuilder #naturalbodybuilding #fitover40 #naturalbodybuildingvideos #chestday #chesttraining #naturalbodybuildingtips #pushups #dips #bodyweighttraining #highintensitytrainingtips #drugfreebodybuilding #calesthenics\">\n            <\/a>\n        <\/div>\n\n        <div class=\"sbi_info_wrapper\">\n            <div class=\"sbi_info\">\n\n\t\t                            <p class=\"sbi_caption_wrap\" >\n                        <span class=\"sbi_caption\"  style=\"font-size: 13px;\">High Intensity Bodyweight Training: Ballistic Pushups &amp; Dips!<br>\n<br>\nThis was a tough one!<br>\n<br>\nStarts out with ballistic push ups (like clap pushups but without the clap as my wrist is still not 100%) nonstop for 20 reps, then all out on dips for 10 reps.<br>\n<br>\nTo say it was painful would be an understatement, but you just have to push through and keep on going.<br>\n<br>\nStill training, hope you are too and as always, Excelsior!!! #naturallyintense<br>\n<br>\n#hometraining #homeworkout #homeworkout #highintensitytraining #naturalbodybuilder #naturalbodybuilding #fitover40 #naturalbodybuildingvideos #chestday #chesttraining #naturalbodybuildingtips #pushups #dips #bodyweighttraining #highintensitytrainingtips #drugfreebodybuilding #calesthenics<\/span><span class=\"sbi_expand\"> <a href=\"#\"><span 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12-12h32c6.6 0 12 5.4 12 12v141.7l66.8 48.6c5.4 3.9 6.5 11.4 2.6 16.8L334.6 349c-3.9 5.3-11.4 6.5-16.8 2.6z\"><\/path><\/svg>                        Feb 3<\/span>\n\t\t\t\t\t\t    \n\t\t\t\t\t\t                            <\/p>\n\t\t\t\t    \t\t\t\t                    <\/div>\n                <a class=\"sbi_link_area nofancybox\" href=\"https:\/\/scontent-lga3-1.cdninstagram.com\/v\/t51.29350-15\/424533441_943885359934190_1630858378021711433_n.jpg?_nc_cat=110&#038;ccb=1-7&#038;_nc_sid=18de74&#038;_nc_ohc=dkpQlPx9nbMAX9thg4l&#038;_nc_ht=scontent-lga3-1.cdninstagram.com&#038;edm=AM6HXa8EAAAA&#038;oh=00_AfBWiPUE530ceDiGU_zEisPrrB9fRZnJ4Nn6g2zSxYhL0g&#038;oe=65C7D27C\" rel=\"nofollow noopener\" data-lightbox-sbi=\"\" data-title=\"Kevin&#039;s Unconventional Biceps Training- 3-6 Minutes a Week!&lt;br&gt;\n&lt;br&gt;\nIn this video I go over my biceps training using the Naturally Intense High Intensity Training protocols that helped me go from having arms measuring 11.5 to 12 inches to 18 inches drug free!&lt;br&gt;\n&lt;br&gt;\nIt&#039;s an unconventional approach for certain, but it&#039;s one that&#039;s helped my arms grow and the hundreds of men and women I have trained over the past 30 plus years.&lt;br&gt;\n&lt;br&gt;\nNow, my success isn&#039;t due to being genetically gifted, as it took me the better part of 11 years to get my arms up to those measurements.&lt;br&gt;\n&lt;br&gt;\nWhich is significant as it works and been been proven time and time again to work for the average man or woman trying to grow their arms without drugs.&lt;br&gt;\n&lt;br&gt;\nIt&#039;s my hope that these high intensity training protocols can help you as much as they helped me!&lt;br&gt;\n&lt;br&gt;\nClick on my bio link to see the full video on my YouTube channel and thanks as always for taking the time to look at my work!!! Excelsior!!! #naturallyintense&lt;br&gt;\n&lt;br&gt;\n#highintensitytraining #naturalbodybuilder #naturalbodybuilding #fitover40 #naturalbodybuildingvideos #armworkout #bicepsworkout #naturalbodybuildingtips #biceps #armtraining #highintensitytrainingtips #drugfreebodybuilding #barbellcurls\" data-video=\"https:\/\/scontent-lga3-2.cdninstagram.com\/o1\/v\/t16\/f1\/m82\/C046B7AB67599DF23122B20847944FA4_video_dashinit.mp4?efg=eyJ2ZW5jb2RlX3RhZyI6InZ0c192b2RfdXJsZ2VuLmNsaXBzLnVua25vd24tQzMuNzIwLmRhc2hfYmFzZWxpbmVfMV92MSJ9&amp;_nc_ht=scontent-lga3-2.cdninstagram.com&amp;_nc_cat=103&amp;vs=7317522954935279_587030588&amp;_nc_vs=HBksFQIYT2lnX3hwdl9yZWVsc19wZXJtYW5lbnRfcHJvZC9DMDQ2QjdBQjY3NTk5REYyMzEyMkIyMDg0Nzk0NEZBNF92aWRlb19kYXNoaW5pdC5tcDQVAALIAQAVAhg6cGFzc3Rocm91Z2hfZXZlcnN0b3JlL0dKcUM1eGdsV29XX0xFb0RBTzhtaUdJYm5QY0ZicV9FQUFBRhUCAsgBACgAGAAbAYgHdXNlX29pbAExFQAAJoqu07We69pAFQIoAkMzLBdATdrhR64UexgSZGFzaF9iYXNlbGluZV8xX3YxEQB1AAA%3D&amp;ccb=9-4&amp;oh=00_AfB33z-p2jQ4PZ5pvzOSeKncrCmmr_cNU42sYOmefUeKnQ&amp;oe=65C4DD1E&amp;_nc_sid=1d576d&amp;_nc_rid=4490e583f6\" data-carousel=\"\" data-id=\"sbi_18021763483963594\" data-user=\"naturally_intense\" data-url=\"https:\/\/www.instagram.com\/reel\/C2403zsK9cE\/\" data-avatar=\"\" data-account-type=\"business\" data-iframe='' data-media-type=\"reels\" data-posted-on=\"\">\n                    <span class=\"sbi-screenreader\">Open<\/span>\n\t\t\t\t    <svg style=\"color: rgba(255,255,255,1)\" class=\"svg-inline--fa fa-play fa-w-14 sbi_playbtn\" aria-label=\"Play\" aria-hidden=\"true\" data-fa-processed=\"\" data-prefix=\"fa\" data-icon=\"play\" role=\"presentation\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 448 512\"><path fill=\"currentColor\" d=\"M424.4 214.7L72.4 6.6C43.8-10.3 0 6.1 0 47.9V464c0 37.5 40.7 60.1 72.4 41.3l352-208c31.4-18.5 31.5-64.1 0-82.6z\"><\/path><\/svg>                <\/a>\n            <\/div>\n\n            <a class=\"sbi_photo\" href=\"https:\/\/www.instagram.com\/reel\/C2403zsK9cE\/\" target=\"_blank\" rel=\"nofollow noopener\" data-full-res=\"https:\/\/scontent-lga3-1.cdninstagram.com\/v\/t51.29350-15\/424533441_943885359934190_1630858378021711433_n.jpg?_nc_cat=110&#038;ccb=1-7&#038;_nc_sid=18de74&#038;_nc_ohc=dkpQlPx9nbMAX9thg4l&#038;_nc_ht=scontent-lga3-1.cdninstagram.com&#038;edm=AM6HXa8EAAAA&#038;oh=00_AfBWiPUE530ceDiGU_zEisPrrB9fRZnJ4Nn6g2zSxYhL0g&#038;oe=65C7D27C\" data-img-src-set=\"{&quot;d&quot;:&quot;https:\\\/\\\/scontent-lga3-1.cdninstagram.com\\\/v\\\/t51.29350-15\\\/424533441_943885359934190_1630858378021711433_n.jpg?_nc_cat=110&amp;ccb=1-7&amp;_nc_sid=18de74&amp;_nc_ohc=dkpQlPx9nbMAX9thg4l&amp;_nc_ht=scontent-lga3-1.cdninstagram.com&amp;edm=AM6HXa8EAAAA&amp;oh=00_AfBWiPUE530ceDiGU_zEisPrrB9fRZnJ4Nn6g2zSxYhL0g&amp;oe=65C7D27C&quot;,&quot;150&quot;:&quot;https:\\\/\\\/scontent-lga3-1.cdninstagram.com\\\/v\\\/t51.29350-15\\\/424533441_943885359934190_1630858378021711433_n.jpg?_nc_cat=110&amp;ccb=1-7&amp;_nc_sid=18de74&amp;_nc_ohc=dkpQlPx9nbMAX9thg4l&amp;_nc_ht=scontent-lga3-1.cdninstagram.com&amp;edm=AM6HXa8EAAAA&amp;oh=00_AfBWiPUE530ceDiGU_zEisPrrB9fRZnJ4Nn6g2zSxYhL0g&amp;oe=65C7D27C&quot;,&quot;320&quot;:&quot;https:\\\/\\\/scontent-lga3-1.cdninstagram.com\\\/v\\\/t51.29350-15\\\/424533441_943885359934190_1630858378021711433_n.jpg?_nc_cat=110&amp;ccb=1-7&amp;_nc_sid=18de74&amp;_nc_ohc=dkpQlPx9nbMAX9thg4l&amp;_nc_ht=scontent-lga3-1.cdninstagram.com&amp;edm=AM6HXa8EAAAA&amp;oh=00_AfBWiPUE530ceDiGU_zEisPrrB9fRZnJ4Nn6g2zSxYhL0g&amp;oe=65C7D27C&quot;,&quot;640&quot;:&quot;https:\\\/\\\/scontent-lga3-1.cdninstagram.com\\\/v\\\/t51.29350-15\\\/424533441_943885359934190_1630858378021711433_n.jpg?_nc_cat=110&amp;ccb=1-7&amp;_nc_sid=18de74&amp;_nc_ohc=dkpQlPx9nbMAX9thg4l&amp;_nc_ht=scontent-lga3-1.cdninstagram.com&amp;edm=AM6HXa8EAAAA&amp;oh=00_AfBWiPUE530ceDiGU_zEisPrrB9fRZnJ4Nn6g2zSxYhL0g&amp;oe=65C7D27C&quot;}\">\n                <img decoding=\"async\" src=\"https:\/\/naturallyintense.net\/blog\/wp-content\/plugins\/instagram-feed-pro\/img\/placeholder.png\" alt=\"Kevin&#039;s Unconventional Biceps Training- 3-6 Minutes a Week!\n\nIn this video I go over my biceps training using the Naturally Intense High Intensity Training protocols that helped me go from having arms measuring 11.5 to 12 inches to 18 inches drug free!\n\nIt&#039;s an unconventional approach for certain, but it&#039;s one that&#039;s helped my arms grow and the hundreds of men and women I have trained over the past 30 plus years.\n\nNow, my success isn&#039;t due to being genetically gifted, as it took me the better part of 11 years to get my arms up to those measurements.\n\nWhich is significant as it works and been been proven time and time again to work for the average man or woman trying to grow their arms without drugs.\n\nIt&#039;s my hope that these high intensity training protocols can help you as much as they helped me!\n\nClick on my bio link to see the full video on my YouTube channel and thanks as always for taking the time to look at my work!!! Excelsior!!! #naturallyintense\n\n#highintensitytraining #naturalbodybuilder #naturalbodybuilding #fitover40 #naturalbodybuildingvideos #armworkout #bicepsworkout #naturalbodybuildingtips #biceps #armtraining #highintensitytrainingtips #drugfreebodybuilding #barbellcurls\">\n            <\/a>\n        <\/div>\n\n        <div class=\"sbi_info_wrapper\">\n            <div class=\"sbi_info\">\n\n\t\t                            <p class=\"sbi_caption_wrap\" >\n                        <span class=\"sbi_caption\"  style=\"font-size: 13px;\">Kevin&#039;s Unconventional Biceps Training- 3-6 Minutes a Week!<br>\n<br>\nIn this video I go over my biceps training using the Naturally Intense High Intensity Training protocols that helped me go from having arms measuring 11.5 to 12 inches to 18 inches drug free!<br>\n<br>\nIt&#039;s an unconventional approach for certain, but it&#039;s one that&#039;s helped my arms grow and the hundreds of men and women I have trained over the past 30 plus years.<br>\n<br>\nNow, my success isn&#039;t due to being genetically gifted, as it took me the better part of 11 years to get my arms up to those measurements.<br>\n<br>\nWhich is significant as it works and been been proven time and time again to work for the average man or woman trying to grow their arms without drugs.<br>\n<br>\nIt&#039;s my hope that these high intensity training protocols can help you as much as they helped me!<br>\n<br>\nClick on my bio link to see the full video on my YouTube channel and thanks as always for taking the time to look at my work!!! Excelsior!!! #naturallyintense<br>\n<br>\n#highintensitytraining #naturalbodybuilder #naturalbodybuilding #fitover40 #naturalbodybuildingvideos #armworkout #bicepsworkout #naturalbodybuildingtips #biceps #armtraining #highintensitytrainingtips #drugfreebodybuilding #barbellcurls<\/span><span class=\"sbi_expand\"> <a href=\"#\"><span class=\"sbi_more\">...<\/span><\/a><\/span>\n                    <\/p>\n\t\t        \n\t\t                            <div class=\"sbi_meta\" >\n            <span class=\"sbi_likes\"  style=\"font-size: 13px;\">\n                <svg  style=\"font-size: 13px;\" class=\"svg-inline--fa fa-heart fa-w-18\" aria-hidden=\"true\" data-fa-processed=\"\" data-prefix=\"fa\" data-icon=\"heart\" role=\"presentation\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 576 512\"><path fill=\"currentColor\" d=\"M414.9 24C361.8 24 312 65.7 288 89.3 264 65.7 214.2 24 161.1 24 70.3 24 16 76.9 16 165.5c0 72.6 66.8 133.3 69.2 135.4l187 180.8c8.8 8.5 22.8 8.5 31.6 0l186.7-180.2c2.7-2.7 69.5-63.5 69.5-136C560 76.9 505.7 24 414.9 24z\"><\/path><\/svg>                55<\/span>\n                        <span class=\"sbi_comments\"  style=\"font-size: 13px;\">\n                <svg  style=\"font-size: 13px;\" class=\"svg-inline--fa fa-comment fa-w-18\" aria-hidden=\"true\" data-fa-processed=\"\" data-prefix=\"fa\" data-icon=\"comment\" role=\"presentation\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 576 512\"><path fill=\"currentColor\" d=\"M576 240c0 115-129 208-288 208-48.3 0-93.9-8.6-133.9-23.8-40.3 31.2-89.8 50.3-142.4 55.7-5.2.6-10.2-2.8-11.5-7.7-1.3-5 2.7-8.1 6.6-11.8 19.3-18.4 42.7-32.8 51.9-94.6C21.9 330.9 0 287.3 0 240 0 125.1 129 32 288 32s288 93.1 288 208z\"><\/path><\/svg>                8<\/span>\n                    <\/div>\n\t\t        \n            <\/div>\n        <\/div>\n    <\/div>\n\n<\/div><div class=\"sbi_item sbi_type_image sbi_new sbi_transition\" id=\"sbi_18138690571312702\" data-date=\"1706799636\" data-numcomments=\"9\"  >\n    <div class=\"sbi_inner_wrap\" >\n        <div class=\"sbi_photo_wrap\" >\n\t\t    \t\t    \t\t    \n            <div   class=\"sbi_link  sbi_disable_lightbox\" >\n                <div class=\"sbi_hover_top\">\n\t\t\t\t                            <p class=\"sbi_username\">\n                            <a href=\"https:\/\/www.instagram.com\/naturally_intense\/\" target=\"_blank\" rel=\"nofollow noopener\"  style=\"color: rgba(255,255,255,1)\">naturally_intense<\/a>\n                        <\/p>\n\t\t\t\t    \t\t\t\t                    <\/div>\n\t\t\t                        <a class=\"sbi_instagram_link\" href=\"https:\/\/www.instagram.com\/p\/C2zyLhLKngJ\/\" target=\"_blank\" rel=\"nofollow noopener\" title=\"Instagram\"  style=\"color: rgba(255,255,255,1)\">\n                        <span class=\"sbi-screenreader\">View<\/span>\n\t\t\t\t\t    <svg class=\"svg-inline--fa fa-instagram fa-w-14\" aria-hidden=\"true\" data-fa-processed=\"\" aria-label=\"Instagram\" data-prefix=\"fab\" data-icon=\"instagram\" role=\"img\" viewBox=\"0 0 448 512\">\n\t                <path fill=\"currentColor\" d=\"M224.1 141c-63.6 0-114.9 51.3-114.9 114.9s51.3 114.9 114.9 114.9S339 319.5 339 255.9 287.7 141 224.1 141zm0 189.6c-41.1 0-74.7-33.5-74.7-74.7s33.5-74.7 74.7-74.7 74.7 33.5 74.7 74.7-33.6 74.7-74.7 74.7zm146.4-194.3c0 14.9-12 26.8-26.8 26.8-14.9 0-26.8-12-26.8-26.8s12-26.8 26.8-26.8 26.8 12 26.8 26.8zm76.1 27.2c-1.7-35.9-9.9-67.7-36.2-93.9-26.2-26.2-58-34.4-93.9-36.2-37-2.1-147.9-2.1-184.9 0-35.8 1.7-67.6 9.9-93.9 36.1s-34.4 58-36.2 93.9c-2.1 37-2.1 147.9 0 184.9 1.7 35.9 9.9 67.7 36.2 93.9s58 34.4 93.9 36.2c37 2.1 147.9 2.1 184.9 0 35.9-1.7 67.7-9.9 93.9-36.2 26.2-26.2 34.4-58 36.2-93.9 2.1-37 2.1-147.8 0-184.8zM398.8 388c-7.8 19.6-22.9 34.7-42.6 42.6-29.5 11.7-99.5 9-132.1 9s-102.7 2.6-132.1-9c-19.6-7.8-34.7-22.9-42.6-42.6-11.7-29.5-9-99.5-9-132.1s-2.6-102.7 9-132.1c7.8-19.6 22.9-34.7 42.6-42.6 29.5-11.7 99.5-9 132.1-9s102.7-2.6 132.1 9c19.6 7.8 34.7 22.9 42.6 42.6 11.7 29.5 9 99.5 9 132.1s2.7 102.7-9 132.1z\"><\/path>\n\t            <\/svg>                    <\/a>\n\t\t\t                    <div class=\"sbi_hover_bottom\"  style=\"color: rgba(255,255,255,1)\">\n\t\t\t\t                            <p>\n\t\t\t\t\t\t                                    <span class=\"sbi_date\">\n                        <svg  class=\"svg-inline--fa fa-clock fa-w-16\" aria-hidden=\"true\" data-fa-processed=\"\" data-prefix=\"far\" data-icon=\"clock\" role=\"presentation\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 512 512\"><path fill=\"currentColor\" d=\"M256 8C119 8 8 119 8 256s111 248 248 248 248-111 248-248S393 8 256 8zm0 448c-110.5 0-200-89.5-200-200S145.5 56 256 56s200 89.5 200 200-89.5 200-200 200zm61.8-104.4l-84.9-61.7c-3.1-2.3-4.9-5.9-4.9-9.7V116c0-6.6 5.4-12 12-12h32c6.6 0 12 5.4 12 12v141.7l66.8 48.6c5.4 3.9 6.5 11.4 2.6 16.8L334.6 349c-3.9 5.3-11.4 6.5-16.8 2.6z\"><\/path><\/svg>                        Feb 1<\/span>\n\t\t\t\t\t\t    \n\t\t\t\t\t\t                            <\/p>\n\t\t\t\t    \t\t\t\t                    <\/div>\n                <a class=\"sbi_link_area nofancybox\" href=\"https:\/\/scontent-lga3-2.cdninstagram.com\/v\/t51.2885-15\/423807805_1081809266298291_8591197118553492870_n.jpg?_nc_cat=100&#038;ccb=1-7&#038;_nc_sid=18de74&#038;_nc_ohc=4t4J6I9oPiUAX8T60oP&#038;_nc_ht=scontent-lga3-2.cdninstagram.com&#038;edm=AM6HXa8EAAAA&#038;oh=00_AfAz9gsAeW_xWTMrE_PTdinipsxWJBCjNG0cxUthxLKQ8g&#038;oe=65C886A0\" rel=\"nofollow noopener\" data-lightbox-sbi=\"\" data-title=\"At the Lancaster Classic Day 2 Elimination Rounds Against European Champion, and World Record Holder Leo Pettersen @leo_barebow_archer&lt;br&gt;\n&lt;br&gt;\nI don&#039;t talk much about it but I&#039;m also a competitive barebow archer (surprise!) and last Saturday I had the honor of making it to Day 2 at the Lancaster Archery Classic in the Barebow Division, as I made the top 64 out of 267 competitors and had a chance to shoot with some of the greatest barebow shooters on the planet!&lt;br&gt;\n&lt;br&gt;\nI didn&#039;t make it past Leo, but it was a real rush to be there and a huge thanks to my coach, Joe MyGlyn @prolinearchery for helping me get there.&lt;br&gt;\n&lt;br&gt;\nThanks as well to my good friend @sean_chan33 for all of his help from the very start, to my line buddy Aaron Shea for taking the shot and showing up to support!&lt;br&gt;\n&lt;br&gt;\nMy thanks as well to rob_kaufhold for putting on and promoting one of the best archery tournaments on earth!&lt;br&gt;\n&lt;br&gt;\nThanks also to to everyone who took the time to send a supporting word and I am looking forward to next year!!! #naturallyintense #barebow&lt;br&gt;\n&lt;br&gt;\n#lancasterclassic #lancasterarcheryclassic2024 #lancasterarchery #archery #fitover40 #barebowrecurve #targetarchery\" data-video=\"\" data-carousel=\"\" data-id=\"sbi_18138690571312702\" data-user=\"naturally_intense\" data-url=\"https:\/\/www.instagram.com\/p\/C2zyLhLKngJ\/\" data-avatar=\"\" data-account-type=\"business\" data-iframe='' data-media-type=\"feed\" data-posted-on=\"\">\n                    <span class=\"sbi-screenreader\">Open<\/span>\n\t\t\t\t                    <\/a>\n            <\/div>\n\n            <a class=\"sbi_photo\" href=\"https:\/\/www.instagram.com\/p\/C2zyLhLKngJ\/\" target=\"_blank\" rel=\"nofollow noopener\" data-full-res=\"https:\/\/scontent-lga3-2.cdninstagram.com\/v\/t51.2885-15\/423807805_1081809266298291_8591197118553492870_n.jpg?_nc_cat=100&#038;ccb=1-7&#038;_nc_sid=18de74&#038;_nc_ohc=4t4J6I9oPiUAX8T60oP&#038;_nc_ht=scontent-lga3-2.cdninstagram.com&#038;edm=AM6HXa8EAAAA&#038;oh=00_AfAz9gsAeW_xWTMrE_PTdinipsxWJBCjNG0cxUthxLKQ8g&#038;oe=65C886A0\" data-img-src-set=\"{&quot;d&quot;:&quot;https:\\\/\\\/scontent-lga3-2.cdninstagram.com\\\/v\\\/t51.2885-15\\\/423807805_1081809266298291_8591197118553492870_n.jpg?_nc_cat=100&amp;ccb=1-7&amp;_nc_sid=18de74&amp;_nc_ohc=4t4J6I9oPiUAX8T60oP&amp;_nc_ht=scontent-lga3-2.cdninstagram.com&amp;edm=AM6HXa8EAAAA&amp;oh=00_AfAz9gsAeW_xWTMrE_PTdinipsxWJBCjNG0cxUthxLKQ8g&amp;oe=65C886A0&quot;,&quot;150&quot;:&quot;https:\\\/\\\/scontent-lga3-2.cdninstagram.com\\\/v\\\/t51.2885-15\\\/423807805_1081809266298291_8591197118553492870_n.jpg?_nc_cat=100&amp;ccb=1-7&amp;_nc_sid=18de74&amp;_nc_ohc=4t4J6I9oPiUAX8T60oP&amp;_nc_ht=scontent-lga3-2.cdninstagram.com&amp;edm=AM6HXa8EAAAA&amp;oh=00_AfAz9gsAeW_xWTMrE_PTdinipsxWJBCjNG0cxUthxLKQ8g&amp;oe=65C886A0&quot;,&quot;320&quot;:&quot;https:\\\/\\\/scontent-lga3-2.cdninstagram.com\\\/v\\\/t51.2885-15\\\/423807805_1081809266298291_8591197118553492870_n.jpg?_nc_cat=100&amp;ccb=1-7&amp;_nc_sid=18de74&amp;_nc_ohc=4t4J6I9oPiUAX8T60oP&amp;_nc_ht=scontent-lga3-2.cdninstagram.com&amp;edm=AM6HXa8EAAAA&amp;oh=00_AfAz9gsAeW_xWTMrE_PTdinipsxWJBCjNG0cxUthxLKQ8g&amp;oe=65C886A0&quot;,&quot;640&quot;:&quot;https:\\\/\\\/scontent-lga3-2.cdninstagram.com\\\/v\\\/t51.2885-15\\\/423807805_1081809266298291_8591197118553492870_n.jpg?_nc_cat=100&amp;ccb=1-7&amp;_nc_sid=18de74&amp;_nc_ohc=4t4J6I9oPiUAX8T60oP&amp;_nc_ht=scontent-lga3-2.cdninstagram.com&amp;edm=AM6HXa8EAAAA&amp;oh=00_AfAz9gsAeW_xWTMrE_PTdinipsxWJBCjNG0cxUthxLKQ8g&amp;oe=65C886A0&quot;}\">\n                <img decoding=\"async\" src=\"https:\/\/naturallyintense.net\/blog\/wp-content\/plugins\/instagram-feed-pro\/img\/placeholder.png\" alt=\"At the Lancaster Classic Day 2 Elimination Rounds Against European Champion, and World Record Holder Leo Pettersen @leo_barebow_archer\n\nI don&#039;t talk much about it but I&#039;m also a competitive barebow archer (surprise!) and last Saturday I had the honor of making it to Day 2 at the Lancaster Archery Classic in the Barebow Division, as I made the top 64 out of 267 competitors and had a chance to shoot with some of the greatest barebow shooters on the planet!\n\nI didn&#039;t make it past Leo, but it was a real rush to be there and a huge thanks to my coach, Joe MyGlyn @prolinearchery for helping me get there.\n\nThanks as well to my good friend @sean_chan33 for all of his help from the very start, to my line buddy Aaron Shea for taking the shot and showing up to support!\n\nMy thanks as well to rob_kaufhold for putting on and promoting one of the best archery tournaments on earth!\n\nThanks also to to everyone who took the time to send a supporting word and I am looking forward to next year!!! #naturallyintense #barebow\n\n#lancasterclassic #lancasterarcheryclassic2024 #lancasterarchery #archery #fitover40 #barebowrecurve #targetarchery\">\n            <\/a>\n        <\/div>\n\n        <div class=\"sbi_info_wrapper\">\n            <div class=\"sbi_info\">\n\n\t\t                            <p class=\"sbi_caption_wrap\" >\n                        <span class=\"sbi_caption\"  style=\"font-size: 13px;\">At the Lancaster Classic Day 2 Elimination Rounds Against European Champion, and World Record Holder Leo Pettersen @leo_barebow_archer<br>\n<br>\nI don&#039;t talk much about it but I&#039;m also a competitive barebow archer (surprise!) and last Saturday I had the honor of making it to Day 2 at the Lancaster Archery Classic in the Barebow Division, as I made the top 64 out of 267 competitors and had a chance to shoot with some of the greatest barebow shooters on the planet!<br>\n<br>\nI didn&#039;t make it past Leo, but it was a real rush to be there and a huge thanks to my coach, Joe MyGlyn @prolinearchery for helping me get there.<br>\n<br>\nThanks as well to my good friend @sean_chan33 for all of his help from the very start, to my line buddy Aaron Shea for taking the shot and showing up to support!<br>\n<br>\nMy thanks as well to rob_kaufhold for putting on and promoting one of the best archery tournaments on earth!<br>\n<br>\nThanks also to to everyone who took the time to send a supporting word and I am looking forward to next year!!! #naturallyintense #barebow<br>\n<br>\n#lancasterclassic #lancasterarcheryclassic2024 #lancasterarchery #archery #fitover40 #barebowrecurve #targetarchery<\/span><span class=\"sbi_expand\"> <a href=\"#\"><span class=\"sbi_more\">...<\/span><\/a><\/span>\n                    <\/p>\n\t\t        \n\t\t                            <div class=\"sbi_meta\" >\n            <span class=\"sbi_likes\"  style=\"font-size: 13px;\">\n                <svg  style=\"font-size: 13px;\" class=\"svg-inline--fa fa-heart fa-w-18\" aria-hidden=\"true\" data-fa-processed=\"\" data-prefix=\"fa\" data-icon=\"heart\" role=\"presentation\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 576 512\"><path fill=\"currentColor\" d=\"M414.9 24C361.8 24 312 65.7 288 89.3 264 65.7 214.2 24 161.1 24 70.3 24 16 76.9 16 165.5c0 72.6 66.8 133.3 69.2 135.4l187 180.8c8.8 8.5 22.8 8.5 31.6 0l186.7-180.2c2.7-2.7 69.5-63.5 69.5-136C560 76.9 505.7 24 414.9 24z\"><\/path><\/svg>                38<\/span>\n                        <span class=\"sbi_comments\"  style=\"font-size: 13px;\">\n                <svg  style=\"font-size: 13px;\" class=\"svg-inline--fa fa-comment fa-w-18\" aria-hidden=\"true\" data-fa-processed=\"\" data-prefix=\"fa\" data-icon=\"comment\" role=\"presentation\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 576 512\"><path fill=\"currentColor\" d=\"M576 240c0 115-129 208-288 208-48.3 0-93.9-8.6-133.9-23.8-40.3 31.2-89.8 50.3-142.4 55.7-5.2.6-10.2-2.8-11.5-7.7-1.3-5 2.7-8.1 6.6-11.8 19.3-18.4 42.7-32.8 51.9-94.6C21.9 330.9 0 287.3 0 240 0 125.1 129 32 288 32s288 93.1 288 208z\"><\/path><\/svg>                9<\/span>\n                    <\/div>\n\t\t        \n            <\/div>\n        <\/div>\n    <\/div>\n\n<\/div><div class=\"sbi_item sbi_type_image sbi_new sbi_transition\" id=\"sbi_18025235221920678\" data-date=\"1706281219\" data-numcomments=\"12\"  >\n    <div class=\"sbi_inner_wrap\" >\n        <div class=\"sbi_photo_wrap\" >\n\t\t    \t\t    \t\t    \n            <div   class=\"sbi_link  sbi_disable_lightbox\" >\n                <div class=\"sbi_hover_top\">\n\t\t\t\t                            <p class=\"sbi_username\">\n                            <a href=\"https:\/\/www.instagram.com\/naturally_intense\/\" target=\"_blank\" rel=\"nofollow noopener\"  style=\"color: rgba(255,255,255,1)\">naturally_intense<\/a>\n                        <\/p>\n\t\t\t\t    \t\t\t\t                    <\/div>\n\t\t\t                        <a class=\"sbi_instagram_link\" href=\"https:\/\/www.instagram.com\/p\/C2kVYXdqCy0\/\" target=\"_blank\" rel=\"nofollow noopener\" title=\"Instagram\"  style=\"color: rgba(255,255,255,1)\">\n                        <span class=\"sbi-screenreader\">View<\/span>\n\t\t\t\t\t    <svg class=\"svg-inline--fa fa-instagram fa-w-14\" aria-hidden=\"true\" data-fa-processed=\"\" aria-label=\"Instagram\" data-prefix=\"fab\" data-icon=\"instagram\" role=\"img\" viewBox=\"0 0 448 512\">\n\t                <path fill=\"currentColor\" d=\"M224.1 141c-63.6 0-114.9 51.3-114.9 114.9s51.3 114.9 114.9 114.9S339 319.5 339 255.9 287.7 141 224.1 141zm0 189.6c-41.1 0-74.7-33.5-74.7-74.7s33.5-74.7 74.7-74.7 74.7 33.5 74.7 74.7-33.6 74.7-74.7 74.7zm146.4-194.3c0 14.9-12 26.8-26.8 26.8-14.9 0-26.8-12-26.8-26.8s12-26.8 26.8-26.8 26.8 12 26.8 26.8zm76.1 27.2c-1.7-35.9-9.9-67.7-36.2-93.9-26.2-26.2-58-34.4-93.9-36.2-37-2.1-147.9-2.1-184.9 0-35.8 1.7-67.6 9.9-93.9 36.1s-34.4 58-36.2 93.9c-2.1 37-2.1 147.9 0 184.9 1.7 35.9 9.9 67.7 36.2 93.9s58 34.4 93.9 36.2c37 2.1 147.9 2.1 184.9 0 35.9-1.7 67.7-9.9 93.9-36.2 26.2-26.2 34.4-58 36.2-93.9 2.1-37 2.1-147.8 0-184.8zM398.8 388c-7.8 19.6-22.9 34.7-42.6 42.6-29.5 11.7-99.5 9-132.1 9s-102.7 2.6-132.1-9c-19.6-7.8-34.7-22.9-42.6-42.6-11.7-29.5-9-99.5-9-132.1s-2.6-102.7 9-132.1c7.8-19.6 22.9-34.7 42.6-42.6 29.5-11.7 99.5-9 132.1-9s102.7-2.6 132.1 9c19.6 7.8 34.7 22.9 42.6 42.6 11.7 29.5 9 99.5 9 132.1s2.7 102.7-9 132.1z\"><\/path>\n\t            <\/svg>                    <\/a>\n\t\t\t                    <div class=\"sbi_hover_bottom\"  style=\"color: rgba(255,255,255,1)\">\n\t\t\t\t                            <p>\n\t\t\t\t\t\t                                    <span class=\"sbi_date\">\n                        <svg  class=\"svg-inline--fa fa-clock fa-w-16\" aria-hidden=\"true\" data-fa-processed=\"\" data-prefix=\"far\" data-icon=\"clock\" role=\"presentation\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 512 512\"><path fill=\"currentColor\" d=\"M256 8C119 8 8 119 8 256s111 248 248 248 248-111 248-248S393 8 256 8zm0 448c-110.5 0-200-89.5-200-200S145.5 56 256 56s200 89.5 200 200-89.5 200-200 200zm61.8-104.4l-84.9-61.7c-3.1-2.3-4.9-5.9-4.9-9.7V116c0-6.6 5.4-12 12-12h32c6.6 0 12 5.4 12 12v141.7l66.8 48.6c5.4 3.9 6.5 11.4 2.6 16.8L334.6 349c-3.9 5.3-11.4 6.5-16.8 2.6z\"><\/path><\/svg>                        Jan 26<\/span>\n\t\t\t\t\t\t    \n\t\t\t\t\t\t                            <\/p>\n\t\t\t\t    \t\t\t\t                    <\/div>\n                <a class=\"sbi_link_area nofancybox\" href=\"https:\/\/scontent-lga3-2.cdninstagram.com\/v\/t51.2885-15\/422266269_893443818996501_3546549914235401248_n.jpg?_nc_cat=100&#038;ccb=1-7&#038;_nc_sid=18de74&#038;_nc_ohc=fCZGc2JLaQkAX9VNKQA&#038;_nc_ht=scontent-lga3-2.cdninstagram.com&#038;edm=AM6HXa8EAAAA&#038;oh=00_AfD8yqQLWsCU0WLzFlgIsaHbnohPEgi2Z5xZui0D6qATXQ&#038;oe=65C72BA6\" rel=\"nofollow noopener\" data-lightbox-sbi=\"\" data-title=\"Dumbo, Brooklyn circa 2004&lt;br&gt;\n&lt;br&gt;\nThis shot was taken as part of the promotion for my Naturally Intense DVD and was about a year after my last bodybuilding competition.&lt;br&gt;\n&lt;br&gt;\nIt was a grueling photoshoot.&lt;br&gt;\n&lt;br&gt;\nWe started at about 10 am and finished around 4pm and I was completely spent, but the more we shot the sharper I looked, so we kept on going.&lt;br&gt;\n&lt;br&gt;\nIt&#039;s nice to look back from time to time and as tired as I was, we all had a blast!&lt;br&gt;\n&lt;br&gt;\nMy thanks to @stephanie_corne_artwork, @https:\/\/pulse.ly\/itgnag2dec and @ftaz1 for taking the shots!!!&lt;br&gt;\n&lt;br&gt;\nThanks for watching and as always, Excelsior!!! #naturallyintense&lt;br&gt;\n&lt;br&gt;\n#naturalbodybuilder #naturalbodybuilding #throwback #fifthavenuegym #5thavenuegym #drugfreebodybuilding #naturalbodybuildinglifestyle #gymlife #gymmotivation #naturalbodybuildingmotivation #bodybuilding #blackandwhite #instablackandwhite #bnw\" data-video=\"\" data-carousel=\"\" data-id=\"sbi_18025235221920678\" data-user=\"naturally_intense\" data-url=\"https:\/\/www.instagram.com\/p\/C2kVYXdqCy0\/\" data-avatar=\"\" data-account-type=\"business\" data-iframe='' data-media-type=\"feed\" data-posted-on=\"\">\n                    <span class=\"sbi-screenreader\">Open<\/span>\n\t\t\t\t                    <\/a>\n            <\/div>\n\n            <a class=\"sbi_photo\" href=\"https:\/\/www.instagram.com\/p\/C2kVYXdqCy0\/\" target=\"_blank\" rel=\"nofollow noopener\" data-full-res=\"https:\/\/scontent-lga3-2.cdninstagram.com\/v\/t51.2885-15\/422266269_893443818996501_3546549914235401248_n.jpg?_nc_cat=100&#038;ccb=1-7&#038;_nc_sid=18de74&#038;_nc_ohc=fCZGc2JLaQkAX9VNKQA&#038;_nc_ht=scontent-lga3-2.cdninstagram.com&#038;edm=AM6HXa8EAAAA&#038;oh=00_AfD8yqQLWsCU0WLzFlgIsaHbnohPEgi2Z5xZui0D6qATXQ&#038;oe=65C72BA6\" data-img-src-set=\"{&quot;d&quot;:&quot;https:\\\/\\\/scontent-lga3-2.cdninstagram.com\\\/v\\\/t51.2885-15\\\/422266269_893443818996501_3546549914235401248_n.jpg?_nc_cat=100&amp;ccb=1-7&amp;_nc_sid=18de74&amp;_nc_ohc=fCZGc2JLaQkAX9VNKQA&amp;_nc_ht=scontent-lga3-2.cdninstagram.com&amp;edm=AM6HXa8EAAAA&amp;oh=00_AfD8yqQLWsCU0WLzFlgIsaHbnohPEgi2Z5xZui0D6qATXQ&amp;oe=65C72BA6&quot;,&quot;150&quot;:&quot;https:\\\/\\\/scontent-lga3-2.cdninstagram.com\\\/v\\\/t51.2885-15\\\/422266269_893443818996501_3546549914235401248_n.jpg?_nc_cat=100&amp;ccb=1-7&amp;_nc_sid=18de74&amp;_nc_ohc=fCZGc2JLaQkAX9VNKQA&amp;_nc_ht=scontent-lga3-2.cdninstagram.com&amp;edm=AM6HXa8EAAAA&amp;oh=00_AfD8yqQLWsCU0WLzFlgIsaHbnohPEgi2Z5xZui0D6qATXQ&amp;oe=65C72BA6&quot;,&quot;320&quot;:&quot;https:\\\/\\\/scontent-lga3-2.cdninstagram.com\\\/v\\\/t51.2885-15\\\/422266269_893443818996501_3546549914235401248_n.jpg?_nc_cat=100&amp;ccb=1-7&amp;_nc_sid=18de74&amp;_nc_ohc=fCZGc2JLaQkAX9VNKQA&amp;_nc_ht=scontent-lga3-2.cdninstagram.com&amp;edm=AM6HXa8EAAAA&amp;oh=00_AfD8yqQLWsCU0WLzFlgIsaHbnohPEgi2Z5xZui0D6qATXQ&amp;oe=65C72BA6&quot;,&quot;640&quot;:&quot;https:\\\/\\\/scontent-lga3-2.cdninstagram.com\\\/v\\\/t51.2885-15\\\/422266269_893443818996501_3546549914235401248_n.jpg?_nc_cat=100&amp;ccb=1-7&amp;_nc_sid=18de74&amp;_nc_ohc=fCZGc2JLaQkAX9VNKQA&amp;_nc_ht=scontent-lga3-2.cdninstagram.com&amp;edm=AM6HXa8EAAAA&amp;oh=00_AfD8yqQLWsCU0WLzFlgIsaHbnohPEgi2Z5xZui0D6qATXQ&amp;oe=65C72BA6&quot;}\">\n                <img decoding=\"async\" src=\"https:\/\/naturallyintense.net\/blog\/wp-content\/plugins\/instagram-feed-pro\/img\/placeholder.png\" alt=\"Dumbo, Brooklyn circa 2004\n\nThis shot was taken as part of the promotion for my Naturally Intense DVD and was about a year after my last bodybuilding competition.\n\nIt was a grueling photoshoot.\n\nWe started at about 10 am and finished around 4pm and I was completely spent, but the more we shot the sharper I looked, so we kept on going.\n\nIt&#039;s nice to look back from time to time and as tired as I was, we all had a blast!\n\nMy thanks to @stephanie_corne_artwork, @https:\/\/pulse.ly\/itgnag2dec and @ftaz1 for taking the shots!!!\n\nThanks for watching and as always, Excelsior!!! #naturallyintense\n\n#naturalbodybuilder #naturalbodybuilding #throwback #fifthavenuegym #5thavenuegym #drugfreebodybuilding #naturalbodybuildinglifestyle #gymlife #gymmotivation #naturalbodybuildingmotivation #bodybuilding #blackandwhite #instablackandwhite #bnw\">\n            <\/a>\n        <\/div>\n\n        <div class=\"sbi_info_wrapper\">\n            <div class=\"sbi_info\">\n\n\t\t                            <p class=\"sbi_caption_wrap\" >\n                        <span class=\"sbi_caption\"  style=\"font-size: 13px;\">Dumbo, Brooklyn circa 2004<br>\n<br>\nThis shot was taken as part of the promotion for my Naturally Intense DVD and was about a year after my last bodybuilding competition.<br>\n<br>\nIt was a grueling photoshoot.<br>\n<br>\nWe started at about 10 am and finished around 4pm and I was completely spent, but the more we shot the sharper I looked, so we kept on going.<br>\n<br>\nIt&#039;s nice to look back from time to time and as tired as I was, we all had a blast!<br>\n<br>\nMy thanks to @stephanie_corne_artwork, @https:\/\/pulse.ly\/itgnag2dec and @ftaz1 for taking the shots!!!<br>\n<br>\nThanks for watching and as always, Excelsior!!! #naturallyintense<br>\n<br>\n#naturalbodybuilder #naturalbodybuilding #throwback #fifthavenuegym #5thavenuegym #drugfreebodybuilding #naturalbodybuildinglifestyle #gymlife #gymmotivation #naturalbodybuildingmotivation #bodybuilding #blackandwhite #instablackandwhite #bnw<\/span><span class=\"sbi_expand\"> <a href=\"#\"><span class=\"sbi_more\">...<\/span><\/a><\/span>\n                    <\/p>\n\t\t        \n\t\t                            <div class=\"sbi_meta\" >\n            <span class=\"sbi_likes\"  style=\"font-size: 13px;\">\n                <svg  style=\"font-size: 13px;\" class=\"svg-inline--fa fa-heart fa-w-18\" aria-hidden=\"true\" data-fa-processed=\"\" data-prefix=\"fa\" data-icon=\"heart\" role=\"presentation\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 576 512\"><path fill=\"currentColor\" d=\"M414.9 24C361.8 24 312 65.7 288 89.3 264 65.7 214.2 24 161.1 24 70.3 24 16 76.9 16 165.5c0 72.6 66.8 133.3 69.2 135.4l187 180.8c8.8 8.5 22.8 8.5 31.6 0l186.7-180.2c2.7-2.7 69.5-63.5 69.5-136C560 76.9 505.7 24 414.9 24z\"><\/path><\/svg>                223<\/span>\n                        <span class=\"sbi_comments\"  style=\"font-size: 13px;\">\n                <svg  style=\"font-size: 13px;\" class=\"svg-inline--fa fa-comment fa-w-18\" aria-hidden=\"true\" data-fa-processed=\"\" data-prefix=\"fa\" data-icon=\"comment\" role=\"presentation\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 576 512\"><path fill=\"currentColor\" d=\"M576 240c0 115-129 208-288 208-48.3 0-93.9-8.6-133.9-23.8-40.3 31.2-89.8 50.3-142.4 55.7-5.2.6-10.2-2.8-11.5-7.7-1.3-5 2.7-8.1 6.6-11.8 19.3-18.4 42.7-32.8 51.9-94.6C21.9 330.9 0 287.3 0 240 0 125.1 129 32 288 32s288 93.1 288 208z\"><\/path><\/svg>                12<\/span>\n                    <\/div>\n\t\t        \n            <\/div>\n        <\/div>\n    <\/div>\n\n<\/div><div class=\"sbi_item sbi_type_video sbi_new sbi_transition\" id=\"sbi_17996546717455050\" data-date=\"1705767664\" data-numcomments=\"3\"  >\n    <div class=\"sbi_inner_wrap\" >\n        <div class=\"sbi_photo_wrap\" >\n\t\t    \t\t    \t\t    <svg style=\"color: rgba(255,255,255,1)\" class=\"svg-inline--fa fa-play fa-w-14 sbi_playbtn\" aria-label=\"Play\" aria-hidden=\"true\" data-fa-processed=\"\" data-prefix=\"fa\" data-icon=\"play\" role=\"presentation\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 448 512\"><path fill=\"currentColor\" d=\"M424.4 214.7L72.4 6.6C43.8-10.3 0 6.1 0 47.9V464c0 37.5 40.7 60.1 72.4 41.3l352-208c31.4-18.5 31.5-64.1 0-82.6z\"><\/path><\/svg>\n            <div   class=\"sbi_link  sbi_disable_lightbox\" >\n                <div class=\"sbi_hover_top\">\n\t\t\t\t                            <p class=\"sbi_username\">\n                            <a href=\"https:\/\/www.instagram.com\/naturally_intense\/\" target=\"_blank\" rel=\"nofollow noopener\"  style=\"color: rgba(255,255,255,1)\">naturally_intense<\/a>\n                        <\/p>\n\t\t\t\t    \t\t\t\t                    <\/div>\n\t\t\t                        <a 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35.9 9.9 67.7 36.2 93.9s58 34.4 93.9 36.2c37 2.1 147.9 2.1 184.9 0 35.9-1.7 67.7-9.9 93.9-36.2 26.2-26.2 34.4-58 36.2-93.9 2.1-37 2.1-147.8 0-184.8zM398.8 388c-7.8 19.6-22.9 34.7-42.6 42.6-29.5 11.7-99.5 9-132.1 9s-102.7 2.6-132.1-9c-19.6-7.8-34.7-22.9-42.6-42.6-11.7-29.5-9-99.5-9-132.1s-2.6-102.7 9-132.1c7.8-19.6 22.9-34.7 42.6-42.6 29.5-11.7 99.5-9 132.1-9s102.7-2.6 132.1 9c19.6 7.8 34.7 22.9 42.6 42.6 11.7 29.5 9 99.5 9 132.1s2.7 102.7-9 132.1z\"><\/path>\n\t            <\/svg>                    <\/a>\n\t\t\t                    <div class=\"sbi_hover_bottom\"  style=\"color: rgba(255,255,255,1)\">\n\t\t\t\t                            <p>\n\t\t\t\t\t\t                                    <span class=\"sbi_date\">\n                        <svg  class=\"svg-inline--fa fa-clock fa-w-16\" aria-hidden=\"true\" data-fa-processed=\"\" data-prefix=\"far\" data-icon=\"clock\" role=\"presentation\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 512 512\"><path fill=\"currentColor\" d=\"M256 8C119 8 8 119 8 256s111 248 248 248 248-111 248-248S393 8 256 8zm0 448c-110.5 0-200-89.5-200-200S145.5 56 256 56s200 89.5 200 200-89.5 200-200 200zm61.8-104.4l-84.9-61.7c-3.1-2.3-4.9-5.9-4.9-9.7V116c0-6.6 5.4-12 12-12h32c6.6 0 12 5.4 12 12v141.7l66.8 48.6c5.4 3.9 6.5 11.4 2.6 16.8L334.6 349c-3.9 5.3-11.4 6.5-16.8 2.6z\"><\/path><\/svg>                        Jan 20<\/span>\n\t\t\t\t\t\t    \n\t\t\t\t\t\t                            <\/p>\n\t\t\t\t    \t\t\t\t                    <\/div>\n                <a class=\"sbi_link_area nofancybox\" href=\"https:\/\/scontent-lga3-1.cdninstagram.com\/v\/t51.29350-15\/420168338_343377611848993_8243241207973797800_n.jpg?_nc_cat=102&#038;ccb=1-7&#038;_nc_sid=18de74&#038;_nc_ohc=LLnRyoDBvcUAX9Tc2HW&#038;_nc_ht=scontent-lga3-1.cdninstagram.com&#038;edm=AM6HXa8EAAAA&#038;oh=00_AfBN8gYwtszzkpEK1H5IqgOEaOfwrNaywaYIGT3MNBS7GQ&#038;oe=65C82FD9\" rel=\"nofollow noopener\" data-lightbox-sbi=\"\" data-title=\"Can You Build An Impressive Physique Training Only At Home?&lt;br&gt;\n&lt;br&gt;\nAbsolutely!&lt;br&gt;\n&lt;br&gt;\nI stopped training in commercial gyms as of March 2020 and have been training at home ever since.&lt;br&gt;\n&lt;br&gt;\nInitially I was admittedly worried that I might lose some of my gains or not make as much progress, but that certainly wasn&#039;t the case.&lt;br&gt;\n&lt;br&gt;\nI&#039;ve consistently continued to improve with my high intensity workouts and muscles have no idea where they are training.&lt;br&gt;\n&lt;br&gt;\nAs long as the criteria of adequate intensity and overload are met, there will be an adaptive response and your muscles will get bigger and stronger.&lt;br&gt;\n&lt;br&gt;\nSo don&#039;t worry at all about where you train, focus instead of what will be the best way for you to always be training!&lt;br&gt;\n&lt;br&gt;\nThanks for watching and as always, Excelsior!!! #naturallyintense\" 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               <img decoding=\"async\" src=\"https:\/\/naturallyintense.net\/blog\/wp-content\/plugins\/instagram-feed-pro\/img\/placeholder.png\" alt=\"Can You Build An Impressive Physique Training Only At Home?\n\nAbsolutely!\n\nI stopped training in commercial gyms as of March 2020 and have been training at home ever since.\n\nInitially I was admittedly worried that I might lose some of my gains or not make as much progress, but that certainly wasn&#039;t the case.\n\nI&#039;ve consistently continued to improve with my high intensity workouts and muscles have no idea where they are training.\n\nAs long as the criteria of adequate intensity and overload are met, there will be an adaptive response and your muscles will get bigger and stronger.\n\nSo don&#039;t worry at all about where you train, focus instead of what will be the best way for you to always be training!\n\nThanks for watching and as always, Excelsior!!! #naturallyintense\">\n            <\/a>\n        <\/div>\n\n        <div class=\"sbi_info_wrapper\">\n            <div class=\"sbi_info\">\n\n\t\t                            <p class=\"sbi_caption_wrap\" >\n                        <span class=\"sbi_caption\"  style=\"font-size: 13px;\">Can You Build An Impressive Physique Training Only At Home?<br>\n<br>\nAbsolutely!<br>\n<br>\nI stopped training in commercial gyms as of March 2020 and have been training at home ever since.<br>\n<br>\nInitially I was admittedly worried that I might lose some of my gains or not make as much progress, but that certainly wasn&#039;t the case.<br>\n<br>\nI&#039;ve consistently continued to improve with my high intensity workouts and muscles have no idea where they are training.<br>\n<br>\nAs long as the criteria of adequate intensity and overload are met, there will be an adaptive response and your muscles will get bigger and stronger.<br>\n<br>\nSo don&#039;t worry at all about where you train, focus instead of what will be the best way for you to always be training!<br>\n<br>\nThanks for watching and as always, Excelsior!!! #naturallyintense<\/span><span class=\"sbi_expand\"> <a href=\"#\"><span class=\"sbi_more\">...<\/span><\/a><\/span>\n                    <\/p>\n\t\t        \n\t\t                            <div class=\"sbi_meta\" >\n            <span class=\"sbi_likes\"  style=\"font-size: 13px;\">\n                <svg  style=\"font-size: 13px;\" class=\"svg-inline--fa fa-heart fa-w-18\" aria-hidden=\"true\" data-fa-processed=\"\" data-prefix=\"fa\" data-icon=\"heart\" role=\"presentation\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 576 512\"><path fill=\"currentColor\" d=\"M414.9 24C361.8 24 312 65.7 288 89.3 264 65.7 214.2 24 161.1 24 70.3 24 16 76.9 16 165.5c0 72.6 66.8 133.3 69.2 135.4l187 180.8c8.8 8.5 22.8 8.5 31.6 0l186.7-180.2c2.7-2.7 69.5-63.5 69.5-136C560 76.9 505.7 24 414.9 24z\"><\/path><\/svg>                97<\/span>\n                        <span class=\"sbi_comments\"  style=\"font-size: 13px;\">\n      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0-184.8zM398.8 388c-7.8 19.6-22.9 34.7-42.6 42.6-29.5 11.7-99.5 9-132.1 9s-102.7 2.6-132.1-9c-19.6-7.8-34.7-22.9-42.6-42.6-11.7-29.5-9-99.5-9-132.1s-2.6-102.7 9-132.1c7.8-19.6 22.9-34.7 42.6-42.6 29.5-11.7 99.5-9 132.1-9s102.7-2.6 132.1 9c19.6 7.8 34.7 22.9 42.6 42.6 11.7 29.5 9 99.5 9 132.1s2.7 102.7-9 132.1z\"><\/path>\n\t            <\/svg>                    <\/a>\n\t\t\t                    <div class=\"sbi_hover_bottom\"  style=\"color: rgba(255,255,255,1)\">\n\t\t\t\t                            <p>\n\t\t\t\t\t\t                                    <span class=\"sbi_date\">\n                        <svg  class=\"svg-inline--fa fa-clock fa-w-16\" aria-hidden=\"true\" data-fa-processed=\"\" data-prefix=\"far\" data-icon=\"clock\" role=\"presentation\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 512 512\"><path fill=\"currentColor\" d=\"M256 8C119 8 8 119 8 256s111 248 248 248 248-111 248-248S393 8 256 8zm0 448c-110.5 0-200-89.5-200-200S145.5 56 256 56s200 89.5 200 200-89.5 200-200 200zm61.8-104.4l-84.9-61.7c-3.1-2.3-4.9-5.9-4.9-9.7V116c0-6.6 5.4-12 12-12h32c6.6 0 12 5.4 12 12v141.7l66.8 48.6c5.4 3.9 6.5 11.4 2.6 16.8L334.6 349c-3.9 5.3-11.4 6.5-16.8 2.6z\"><\/path><\/svg>                        Jan 13<\/span>\n\t\t\t\t\t\t    \n\t\t\t\t\t\t                            <\/p>\n\t\t\t\t    \t\t\t\t                    <\/div>\n                <a class=\"sbi_link_area nofancybox\" href=\"https:\/\/scontent-lga3-1.cdninstagram.com\/v\/t51.29350-15\/418614121_940017050847736_3951674476537680245_n.jpg?_nc_cat=110&#038;ccb=1-7&#038;_nc_sid=18de74&#038;_nc_ohc=5iNVX0qIPk4AX_3-zpQ&#038;_nc_ht=scontent-lga3-1.cdninstagram.com&#038;edm=AM6HXa8EAAAA&#038;oh=00_AfD7iW4WlZv_LadcKmOvOBdyWXVRVRyXxJWwwlG5u89XdA&#038;oe=65C814A8\" rel=\"nofollow noopener\" data-lightbox-sbi=\"\" data-title=\"Kevin&#039;s Three Day Training Spilt!&lt;br&gt;\n&lt;br&gt;\nFor the past 33 years I have trained three times a week with Naturally Intense High Intensity Training workouts lasting 10, 15 to 20 minutes max.&lt;br&gt;\n&lt;br&gt;\nIt&#039;s a training split tried and testes not only in it&#039;s helping me realize my goal of becoming a successful natural bodybuilder, but it&#039;s also helped hundreds of men and women over the past three decades.&lt;br&gt;\n&lt;br&gt;\nI have tested just about every possible training split imaginable and for this particular style of high intensity training, this particular grouping consistently yields fantastic results.&lt;br&gt;\n&lt;br&gt;\nI hope it helps you as much as it&#039;s helped me over the years and thanks so much for taking the time to look at my work.&lt;br&gt;\n&lt;br&gt;\nKeep training hard and Excelsior!!! #naturallyintense&lt;br&gt;\n&lt;br&gt;\nExcelsior!!! #naturallyintense&lt;br&gt;\n&lt;br&gt;\n#trainingsplit #3daytrainingsplit #threedaytrainingsplit #naturalbodybuilding #naturalbodybuilder #naturalbodybuildingvideo #naturalbodybuildingmotivation #naturalbodybuildingtips #drugfreebodybuilding #bodybuilding 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               <img decoding=\"async\" src=\"https:\/\/naturallyintense.net\/blog\/wp-content\/plugins\/instagram-feed-pro\/img\/placeholder.png\" alt=\"Kevin&#039;s Three Day Training Spilt!\n\nFor the past 33 years I have trained three times a week with Naturally Intense High Intensity Training workouts lasting 10, 15 to 20 minutes max.\n\nIt&#039;s a training split tried and testes not only in it&#039;s helping me realize my goal of becoming a successful natural bodybuilder, but it&#039;s also helped hundreds of men and women over the past three decades.\n\nI have tested just about every possible training split imaginable and for this particular style of high intensity training, this particular grouping consistently yields fantastic results.\n\nI hope it helps you as much as it&#039;s helped me over the years and thanks so much for taking the time to look at my work.\n\nKeep training hard and Excelsior!!! #naturallyintense\n\nExcelsior!!! #naturallyintense\n\n#trainingsplit #3daytrainingsplit #threedaytrainingsplit #naturalbodybuilding #naturalbodybuilder #naturalbodybuildingvideo #naturalbodybuildingmotivation #naturalbodybuildingtips #drugfreebodybuilding #bodybuilding #highintensitytraining #highintensitytrainingtips\">\n            <\/a>\n        <\/div>\n\n        <div class=\"sbi_info_wrapper\">\n            <div class=\"sbi_info\">\n\n\t\t                            <p class=\"sbi_caption_wrap\" >\n                        <span class=\"sbi_caption\"  style=\"font-size: 13px;\">Kevin&#039;s Three Day Training Spilt!<br>\n<br>\nFor the past 33 years I have trained three times a week with Naturally Intense High Intensity Training workouts lasting 10, 15 to 20 minutes max.<br>\n<br>\nIt&#039;s a training split tried and testes not only in it&#039;s helping me realize my goal of becoming a successful natural bodybuilder, but it&#039;s also helped hundreds of men and women over the past three decades.<br>\n<br>\nI have tested just about every possible training split imaginable and for this particular style of high intensity training, this particular grouping consistently yields fantastic results.<br>\n<br>\nI hope it helps you as much as it&#039;s helped me over the years and thanks so much for taking the time to look at my work.<br>\n<br>\nKeep training hard and Excelsior!!! #naturallyintense<br>\n<br>\nExcelsior!!! #naturallyintense<br>\n<br>\n#trainingsplit #3daytrainingsplit #threedaytrainingsplit #naturalbodybuilding #naturalbodybuilder #naturalbodybuildingvideo #naturalbodybuildingmotivation #naturalbodybuildingtips #drugfreebodybuilding #bodybuilding #highintensitytraining #highintensitytrainingtips<\/span><span class=\"sbi_expand\"> <a href=\"#\"><span class=\"sbi_more\">...<\/span><\/a><\/span>\n                    <\/p>\n\t\t        \n\t\t                            <div class=\"sbi_meta\" >\n            <span class=\"sbi_likes\"  style=\"font-size: 13px;\">\n                <svg  style=\"font-size: 13px;\" 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            <div class=\"sbi_hover_bottom\"  style=\"color: rgba(255,255,255,1)\">\n\t\t\t\t                            <p>\n\t\t\t\t\t\t                                    <span class=\"sbi_date\">\n                        <svg  class=\"svg-inline--fa fa-clock fa-w-16\" aria-hidden=\"true\" data-fa-processed=\"\" data-prefix=\"far\" data-icon=\"clock\" role=\"presentation\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 512 512\"><path fill=\"currentColor\" d=\"M256 8C119 8 8 119 8 256s111 248 248 248 248-111 248-248S393 8 256 8zm0 448c-110.5 0-200-89.5-200-200S145.5 56 256 56s200 89.5 200 200-89.5 200-200 200zm61.8-104.4l-84.9-61.7c-3.1-2.3-4.9-5.9-4.9-9.7V116c0-6.6 5.4-12 12-12h32c6.6 0 12 5.4 12 12v141.7l66.8 48.6c5.4 3.9 6.5 11.4 2.6 16.8L334.6 349c-3.9 5.3-11.4 6.5-16.8 2.6z\"><\/path><\/svg>                        Jan 10<\/span>\n\t\t\t\t\t\t    \n\t\t\t\t\t\t                            <\/p>\n\t\t\t\t    \t\t\t\t                    <\/div>\n                <a class=\"sbi_link_area nofancybox\" href=\"https:\/\/scontent-lga3-2.cdninstagram.com\/v\/t51.29350-15\/418648283_374052918503982_384641109383780488_n.jpg?_nc_cat=105&#038;ccb=1-7&#038;_nc_sid=18de74&#038;_nc_ohc=oGeTbMrxQpYAX_Ei6rP&#038;_nc_ht=scontent-lga3-2.cdninstagram.com&#038;edm=AM6HXa8EAAAA&#038;oh=00_AfDeLEJdY6qSpAkB3D-WCw5VDJ3SKoalt3zZ-_FfkTybew&#038;oe=65C87189\" rel=\"nofollow noopener\" data-lightbox-sbi=\"\" data-title=\"405 Stiff Leg Deadlift for 7 Reps!  High Intensity Training.&lt;br&gt;\n&lt;br&gt;\nFirst leg workout of the year and already pushing it!&lt;br&gt;\n&lt;br&gt;\nI haven&#039;t done a stiff leg deadlift over 315lbs for about 3 years at this point, and I did my last set with 315lbs and comfortably got to 10 reps and decided I had far too much gas left in the tank and that I should go up in weight.&lt;br&gt;\n&lt;br&gt;\nSo I did.&lt;br&gt;\n&lt;br&gt;\nI figured I might get a solid 6 reps in, but I made it to 7 and I think I could have gone on to get a full 10 reps BUT that&#039;s when good judgement prevailed.&lt;br&gt;\n&lt;br&gt;\nAs a bodybuilder having not trained this heavy for so many years, the shock of this much weight would be more than enough to stimulate muscle growth, and doing more reps wouldn&#039;t yield any greater returns, only increase the likelihood of injury.&lt;br&gt;\n&lt;br&gt;\nIt&#039;s not about the numbers, it&#039;s about training to a point where you achieve your goal, and it&#039;s important to have a goal in mind as a bodybuilder based on increasing muscle mass rather than hitting a particular number.&lt;br&gt;\n&lt;br&gt;\nBesides, if in my 20&#039;s I never did more than 405lbs on a stiff leg deadlift, it doesn&#039;t make any sense going heavier than when I am almost 50!&lt;br&gt;\n&lt;br&gt;\nCould I deadlift more at this point?&lt;br&gt;\n&lt;br&gt;\nAbsolutely but just because you can doesn&#039;t mean you should!&lt;br&gt;\n&lt;br&gt;\nSo keep those weights in a good working range, keep it safe and as always Excelsior!!! #naturallyintense&lt;br&gt;\n&lt;br&gt;\n#hometraining #homeworkout #homeworkout #roguerack #highintensitytraining #naturalbodybuilder #naturalbodybuilding #fitover40 #naturalbodybuildingvideos #backworkout #naturalbodybuildingtips #backtraining #highintensitytrainingtips #drugfreebodybuilding #fitoverforty #deadlift\" data-video=\"https:\/\/scontent-lga3-2.cdninstagram.com\/o1\/v\/t16\/f1\/m82\/9F4257FB3C728D6826EF3E28FB368A89_video_dashinit.mp4?efg=eyJ2ZW5jb2RlX3RhZyI6InZ0c192b2RfdXJsZ2VuLmNsaXBzLnVua25vd24tQzMuNzIwLmRhc2hfYmFzZWxpbmVfMV92MSJ9&amp;_nc_ht=scontent-lga3-2.cdninstagram.com&amp;_nc_cat=107&amp;vs=863713095451886_3603574952&amp;_nc_vs=HBksFQIYT2lnX3hwdl9yZWVsc19wZXJtYW5lbnRfcHJvZC85RjQyNTdGQjNDNzI4RDY4MjZFRjNFMjhGQjM2OEE4OV92aWRlb19kYXNoaW5pdC5tcDQVAALIAQAVAhg6cGFzc3Rocm91Z2hfZXZlcnN0b3JlL0dDMWEyUmcyX3Z1S01wd0VBRUxnaU9JY0JWSnBicV9FQUFBRhUCAsgBACgAGAAbAYgHdXNlX29pbAExFQAAJs6XqPaTrvo%2FFQIoAkMzLBdASZQ5WBBiThgSZGFzaF9iYXNlbGluZV8xX3YxEQB1AAA%3D&amp;ccb=9-4&amp;oh=00_AfBBCj4AvE_0RD7pgDmHiZIbl5-MsPnyBzdWKSe1RRziWA&amp;oe=65C4BF07&amp;_nc_sid=1d576d&amp;_nc_rid=8e2ccf5436\" data-carousel=\"\" data-id=\"sbi_18011570162148925\" data-user=\"naturally_intense\" data-url=\"https:\/\/www.instagram.com\/reel\/C174t9gKeIQ\/\" data-avatar=\"\" data-account-type=\"business\" data-iframe='' data-media-type=\"reels\" data-posted-on=\"\">\n                    <span class=\"sbi-screenreader\">Open<\/span>\n\t\t\t\t    <svg style=\"color: rgba(255,255,255,1)\" class=\"svg-inline--fa fa-play fa-w-14 sbi_playbtn\" aria-label=\"Play\" aria-hidden=\"true\" data-fa-processed=\"\" data-prefix=\"fa\" data-icon=\"play\" role=\"presentation\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 448 512\"><path fill=\"currentColor\" d=\"M424.4 214.7L72.4 6.6C43.8-10.3 0 6.1 0 47.9V464c0 37.5 40.7 60.1 72.4 41.3l352-208c31.4-18.5 31.5-64.1 0-82.6z\"><\/path><\/svg>                <\/a>\n            <\/div>\n\n            <a class=\"sbi_photo\" href=\"https:\/\/www.instagram.com\/reel\/C174t9gKeIQ\/\" target=\"_blank\" rel=\"nofollow noopener\" data-full-res=\"https:\/\/scontent-lga3-2.cdninstagram.com\/v\/t51.29350-15\/418648283_374052918503982_384641109383780488_n.jpg?_nc_cat=105&#038;ccb=1-7&#038;_nc_sid=18de74&#038;_nc_ohc=oGeTbMrxQpYAX_Ei6rP&#038;_nc_ht=scontent-lga3-2.cdninstagram.com&#038;edm=AM6HXa8EAAAA&#038;oh=00_AfDeLEJdY6qSpAkB3D-WCw5VDJ3SKoalt3zZ-_FfkTybew&#038;oe=65C87189\" data-img-src-set=\"{&quot;d&quot;:&quot;https:\\\/\\\/scontent-lga3-2.cdninstagram.com\\\/v\\\/t51.29350-15\\\/418648283_374052918503982_384641109383780488_n.jpg?_nc_cat=105&amp;ccb=1-7&amp;_nc_sid=18de74&amp;_nc_ohc=oGeTbMrxQpYAX_Ei6rP&amp;_nc_ht=scontent-lga3-2.cdninstagram.com&amp;edm=AM6HXa8EAAAA&amp;oh=00_AfDeLEJdY6qSpAkB3D-WCw5VDJ3SKoalt3zZ-_FfkTybew&amp;oe=65C87189&quot;,&quot;150&quot;:&quot;https:\\\/\\\/scontent-lga3-2.cdninstagram.com\\\/v\\\/t51.29350-15\\\/418648283_374052918503982_384641109383780488_n.jpg?_nc_cat=105&amp;ccb=1-7&amp;_nc_sid=18de74&amp;_nc_ohc=oGeTbMrxQpYAX_Ei6rP&amp;_nc_ht=scontent-lga3-2.cdninstagram.com&amp;edm=AM6HXa8EAAAA&amp;oh=00_AfDeLEJdY6qSpAkB3D-WCw5VDJ3SKoalt3zZ-_FfkTybew&amp;oe=65C87189&quot;,&quot;320&quot;:&quot;https:\\\/\\\/scontent-lga3-2.cdninstagram.com\\\/v\\\/t51.29350-15\\\/418648283_374052918503982_384641109383780488_n.jpg?_nc_cat=105&amp;ccb=1-7&amp;_nc_sid=18de74&amp;_nc_ohc=oGeTbMrxQpYAX_Ei6rP&amp;_nc_ht=scontent-lga3-2.cdninstagram.com&amp;edm=AM6HXa8EAAAA&amp;oh=00_AfDeLEJdY6qSpAkB3D-WCw5VDJ3SKoalt3zZ-_FfkTybew&amp;oe=65C87189&quot;,&quot;640&quot;:&quot;https:\\\/\\\/scontent-lga3-2.cdninstagram.com\\\/v\\\/t51.29350-15\\\/418648283_374052918503982_384641109383780488_n.jpg?_nc_cat=105&amp;ccb=1-7&amp;_nc_sid=18de74&amp;_nc_ohc=oGeTbMrxQpYAX_Ei6rP&amp;_nc_ht=scontent-lga3-2.cdninstagram.com&amp;edm=AM6HXa8EAAAA&amp;oh=00_AfDeLEJdY6qSpAkB3D-WCw5VDJ3SKoalt3zZ-_FfkTybew&amp;oe=65C87189&quot;}\">\n                <img decoding=\"async\" src=\"https:\/\/naturallyintense.net\/blog\/wp-content\/plugins\/instagram-feed-pro\/img\/placeholder.png\" alt=\"405 Stiff Leg Deadlift for 7 Reps!  High Intensity Training.\n\nFirst leg workout of the year and already pushing it!\n\nI haven&#039;t done a stiff leg deadlift over 315lbs for about 3 years at this point, and I did my last set with 315lbs and comfortably got to 10 reps and decided I had far too much gas left in the tank and that I should go up in weight.\n\nSo I did.\n\nI figured I might get a solid 6 reps in, but I made it to 7 and I think I could have gone on to get a full 10 reps BUT that&#039;s when good judgement prevailed.\n\nAs a bodybuilder having not trained this heavy for so many years, the shock of this much weight would be more than enough to stimulate muscle growth, and doing more reps wouldn&#039;t yield any greater returns, only increase the likelihood of injury.\n\nIt&#039;s not about the numbers, it&#039;s about training to a point where you achieve your goal, and it&#039;s important to have a goal in mind as a bodybuilder based on increasing muscle mass rather than hitting a particular number.\n\nBesides, if in my 20&#039;s I never did more than 405lbs on a stiff leg deadlift, it doesn&#039;t make any sense going heavier than when I am almost 50!\n\nCould I deadlift more at this point?\n\nAbsolutely but just because you can doesn&#039;t mean you should!\n\nSo keep those weights in a good working range, keep it safe and as always Excelsior!!! #naturallyintense\n\n#hometraining #homeworkout #homeworkout #roguerack #highintensitytraining #naturalbodybuilder #naturalbodybuilding #fitover40 #naturalbodybuildingvideos #backworkout #naturalbodybuildingtips #backtraining #highintensitytrainingtips #drugfreebodybuilding #fitoverforty #deadlift\">\n            <\/a>\n        <\/div>\n\n        <div class=\"sbi_info_wrapper\">\n            <div class=\"sbi_info\">\n\n\t\t                            <p class=\"sbi_caption_wrap\" >\n                        <span class=\"sbi_caption\"  style=\"font-size: 13px;\">405 Stiff Leg Deadlift for 7 Reps!  High Intensity Training.<br>\n<br>\nFirst leg workout of the year and already pushing it!<br>\n<br>\nI haven&#039;t done a stiff leg deadlift over 315lbs for about 3 years at this point, and I did my last set with 315lbs and comfortably got to 10 reps and decided I had far too much gas left in the tank and that I should go up in weight.<br>\n<br>\nSo I did.<br>\n<br>\nI figured I might get a solid 6 reps in, but I made it to 7 and I think I could have gone on to get a full 10 reps BUT that&#039;s when good judgement prevailed.<br>\n<br>\nAs a bodybuilder having not trained this heavy for so many years, the shock of this much weight would be more than enough to stimulate muscle growth, and doing more reps wouldn&#039;t yield any greater returns, only increase the likelihood of injury.<br>\n<br>\nIt&#039;s not about the numbers, it&#039;s about training to a point where you achieve your goal, and it&#039;s important to have a goal in mind as a bodybuilder based on increasing muscle mass rather than hitting a particular number.<br>\n<br>\nBesides, if in my 20&#039;s I never did more than 405lbs on a stiff leg deadlift, it doesn&#039;t make any sense going heavier than when I am almost 50!<br>\n<br>\nCould I deadlift more at this point?<br>\n<br>\nAbsolutely but just because you can doesn&#039;t mean you should!<br>\n<br>\nSo keep those weights in a good working range, keep it safe and as always Excelsior!!! #naturallyintense<br>\n<br>\n#hometraining #homeworkout #homeworkout #roguerack #highintensitytraining #naturalbodybuilder #naturalbodybuilding #fitover40 #naturalbodybuildingvideos #backworkout #naturalbodybuildingtips #backtraining #highintensitytrainingtips #drugfreebodybuilding #fitoverforty #deadlift<\/span><span class=\"sbi_expand\"> <a href=\"#\"><span class=\"sbi_more\">...<\/span><\/a><\/span>\n                    <\/p>\n\t\t        \n\t\t                            <div class=\"sbi_meta\" >\n            <span class=\"sbi_likes\"  style=\"font-size: 13px;\">\n                <svg  style=\"font-size: 13px;\" class=\"svg-inline--fa fa-heart fa-w-18\" aria-hidden=\"true\" data-fa-processed=\"\" data-prefix=\"fa\" data-icon=\"heart\" role=\"presentation\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 576 512\"><path fill=\"currentColor\" d=\"M414.9 24C361.8 24 312 65.7 288 89.3 264 65.7 214.2 24 161.1 24 70.3 24 16 76.9 16 165.5c0 72.6 66.8 133.3 69.2 135.4l187 180.8c8.8 8.5 22.8 8.5 31.6 0l186.7-180.2c2.7-2.7 69.5-63.5 69.5-136C560 76.9 505.7 24 414.9 24z\"><\/path><\/svg>                71<\/span>\n                        <span class=\"sbi_comments\"  style=\"font-size: 13px;\">\n                <svg  style=\"font-size: 13px;\" class=\"svg-inline--fa fa-comment fa-w-18\" aria-hidden=\"true\" data-fa-processed=\"\" data-prefix=\"fa\" data-icon=\"comment\" role=\"presentation\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 576 512\"><path fill=\"currentColor\" d=\"M576 240c0 115-129 208-288 208-48.3 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xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 512 512\"><path fill=\"currentColor\" d=\"M256 8C119 8 8 119 8 256s111 248 248 248 248-111 248-248S393 8 256 8zm0 448c-110.5 0-200-89.5-200-200S145.5 56 256 56s200 89.5 200 200-89.5 200-200 200zm61.8-104.4l-84.9-61.7c-3.1-2.3-4.9-5.9-4.9-9.7V116c0-6.6 5.4-12 12-12h32c6.6 0 12 5.4 12 12v141.7l66.8 48.6c5.4 3.9 6.5 11.4 2.6 16.8L334.6 349c-3.9 5.3-11.4 6.5-16.8 2.6z\"><\/path><\/svg>                        Jan 4<\/span>\n\t\t\t\t\t\t    \n\t\t\t\t\t\t                            <\/p>\n\t\t\t\t    \t\t\t\t                    <\/div>\n                <a class=\"sbi_link_area nofancybox\" href=\"https:\/\/scontent-lga3-2.cdninstagram.com\/v\/t51.2885-15\/416355709_1458219201439588_8949096823432966788_n.jpg?_nc_cat=101&#038;ccb=1-7&#038;_nc_sid=18de74&#038;_nc_ohc=VaALqIqziPUAX9DUgSE&#038;_nc_ht=scontent-lga3-2.cdninstagram.com&#038;edm=AM6HXa8EAAAA&#038;oh=00_AfDMQ0CkPq-Jk6yoGbRLboDFoYbVt9jZaM9tpKkHmB8Q7Q&#038;oe=65C75680\" rel=\"nofollow noopener\" data-lightbox-sbi=\"\" data-title=\"Turning 50 in a few months...&lt;br&gt;\n&lt;br&gt;\nNot much of a big deal for me as I still feel pretty much the same but I hope that my example helps show what can be done with a lifetime commitment to eating well and training consistently!&lt;br&gt;\n&lt;br&gt;\nThanks for coming along on the journey and as always, Excelsior!!! #naturallyintense &lt;br&gt;\n&lt;br&gt;\n#naturalbodybuilder #naturalbodybuilding #healthylifestyle #fitover40 #drugfreebodybuilding #naturalbodybuildingmotivation #natty #fitness\" data-video=\"\" data-carousel=\"\" data-id=\"sbi_18129222844320010\" data-user=\"naturally_intense\" data-url=\"https:\/\/www.instagram.com\/p\/C1sOPVLKmJa\/\" data-avatar=\"\" data-account-type=\"business\" data-iframe='' data-media-type=\"feed\" data-posted-on=\"\">\n                    <span class=\"sbi-screenreader\">Open<\/span>\n\t\t\t\t                    <\/a>\n            <\/div>\n\n            <a 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data-img-src-set=\"{&quot;d&quot;:&quot;https:\\\/\\\/scontent-lga3-2.cdninstagram.com\\\/v\\\/t51.2885-15\\\/416355709_1458219201439588_8949096823432966788_n.jpg?_nc_cat=101&amp;ccb=1-7&amp;_nc_sid=18de74&amp;_nc_ohc=VaALqIqziPUAX9DUgSE&amp;_nc_ht=scontent-lga3-2.cdninstagram.com&amp;edm=AM6HXa8EAAAA&amp;oh=00_AfDMQ0CkPq-Jk6yoGbRLboDFoYbVt9jZaM9tpKkHmB8Q7Q&amp;oe=65C75680&quot;,&quot;150&quot;:&quot;https:\\\/\\\/scontent-lga3-2.cdninstagram.com\\\/v\\\/t51.2885-15\\\/416355709_1458219201439588_8949096823432966788_n.jpg?_nc_cat=101&amp;ccb=1-7&amp;_nc_sid=18de74&amp;_nc_ohc=VaALqIqziPUAX9DUgSE&amp;_nc_ht=scontent-lga3-2.cdninstagram.com&amp;edm=AM6HXa8EAAAA&amp;oh=00_AfDMQ0CkPq-Jk6yoGbRLboDFoYbVt9jZaM9tpKkHmB8Q7Q&amp;oe=65C75680&quot;,&quot;320&quot;:&quot;https:\\\/\\\/scontent-lga3-2.cdninstagram.com\\\/v\\\/t51.2885-15\\\/416355709_1458219201439588_8949096823432966788_n.jpg?_nc_cat=101&amp;ccb=1-7&amp;_nc_sid=18de74&amp;_nc_ohc=VaALqIqziPUAX9DUgSE&amp;_nc_ht=scontent-lga3-2.cdninstagram.com&amp;edm=AM6HXa8EAAAA&amp;oh=00_AfDMQ0CkPq-Jk6yoGbRLboDFoYbVt9jZaM9tpKkHmB8Q7Q&amp;oe=65C75680&quot;,&quot;640&quot;:&quot;https:\\\/\\\/scontent-lga3-2.cdninstagram.com\\\/v\\\/t51.2885-15\\\/416355709_1458219201439588_8949096823432966788_n.jpg?_nc_cat=101&amp;ccb=1-7&amp;_nc_sid=18de74&amp;_nc_ohc=VaALqIqziPUAX9DUgSE&amp;_nc_ht=scontent-lga3-2.cdninstagram.com&amp;edm=AM6HXa8EAAAA&amp;oh=00_AfDMQ0CkPq-Jk6yoGbRLboDFoYbVt9jZaM9tpKkHmB8Q7Q&amp;oe=65C75680&quot;}\">\n                <img decoding=\"async\" src=\"https:\/\/naturallyintense.net\/blog\/wp-content\/plugins\/instagram-feed-pro\/img\/placeholder.png\" alt=\"Turning 50 in a few months...\n\nNot much of a big deal for me as I still feel pretty much the same but I hope that my example helps show what can be done with a lifetime commitment to eating well and training consistently!\n\nThanks for coming along on the journey and as always, Excelsior!!! #naturallyintense \n\n#naturalbodybuilder #naturalbodybuilding #healthylifestyle #fitover40 #drugfreebodybuilding #naturalbodybuildingmotivation #natty #fitness\">\n            <\/a>\n        <\/div>\n\n        <div class=\"sbi_info_wrapper\">\n            <div class=\"sbi_info\">\n\n\t\t                            <p class=\"sbi_caption_wrap\" >\n                        <span class=\"sbi_caption\"  style=\"font-size: 13px;\">Turning 50 in a few months...<br>\n<br>\nNot much of a big deal for me as I still feel pretty much the same but I hope that my example helps show what can be done with a lifetime commitment to eating well and training consistently!<br>\n<br>\nThanks for coming along on the journey and as always, Excelsior!!! #naturallyintense <br>\n<br>\n#naturalbodybuilder #naturalbodybuilding #healthylifestyle #fitover40 #drugfreebodybuilding #naturalbodybuildingmotivation #natty #fitness<\/span><span class=\"sbi_expand\"> <a href=\"#\"><span class=\"sbi_more\">...<\/span><\/a><\/span>\n                    <\/p>\n\t\t        \n\t\t                            <div class=\"sbi_meta\" >\n            <span class=\"sbi_likes\"  style=\"font-size: 13px;\">\n                <svg  style=\"font-size: 13px;\" class=\"svg-inline--fa fa-heart fa-w-18\" aria-hidden=\"true\" data-fa-processed=\"\" data-prefix=\"fa\" data-icon=\"heart\" role=\"presentation\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 576 512\"><path fill=\"currentColor\" d=\"M414.9 24C361.8 24 312 65.7 288 89.3 264 65.7 214.2 24 161.1 24 70.3 24 16 76.9 16 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