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thebrewandbeyond

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Your triceps have 3 heads. Do you know all of them

Your triceps have 3 heads. Do you know all of them? 👀

The triceps brachii has 3 heads:

🔴 Lateral Head — contributes to the outer width of your upper arm
🔵 Long Head — crosses the shoulder joint and contributes significantly to overall triceps size
🟢 Medial Head — works during elbow extension and contributes to overall arm strength

All three work together to extend the elbow — making the triceps important in movements like cable pushdowns, dips, and pressing exercises.

If you’re training for bigger, stronger arms, understanding the muscle you’re training can help you train with more intention.

Save this anatomy guide for your next arm workout. 🔖

Follow @thebrewandbeyond for simple, visual fitness education.

#triceps #tricepsworkout #tricepsexercise #musclegrowthtips #thebrewandbeyond

🔥 WHAT SHOULD YOU EAT BEFORE A WORKOUT? Your work

🔥 WHAT SHOULD YOU EAT BEFORE A WORKOUT?

Your workout starts before you even step into the gym! 💪

Want more energy, better performance, and a stronger training session? Your pre-workout nutrition matters.

Here’s your simple Pre-Workout Diet Plan 👇

🍌 60–90 Minutes Before Gym
✔️ Oats + Banana + Nuts
✔️ Brown Rice + Chicken + Vegetables
✔️ Whole Wheat Toast + Eggs

🥣 30–60 Minutes Before Gym
✔️ Banana + Peanut Butter
✔️ Greek Yogurt + Berries
✔️ Protein Shake + Banana

⚡ 0–30 Minutes Before Gym
✔️ Banana
✔️ 2–3 Dates
✔️ Black Coffee (optional, if suitable for you)

💧 Don’t forget: Stay hydrated, choose easily digestible foods, and adjust portions according to your workout and fitness goals.

Remember: You don’t need expensive supplements to fuel your workout. Start with proper nutrition and consistency!

📌 SAVE this post for your next gym session.
📤 SHARE it with your workout partner.
👇 COMMENT “PRE-WORKOUT” if you want more simple gym nutrition tips!

Follow @thebrewandbeyond for more fitness, nutrition, coffee & lifestyle content.

Fuel Smarter. Train Harder. See Results.

#PreWorkoutNutrition #PreWorkoutMeal #GymDietPlan #FitnessNutrition #thebrewandbeyond

💪 EZ-Bar Bicep Curl — the arm-builder that lets yo

💪 EZ-Bar Bicep Curl — the arm-builder that lets you load heavy without wrecking your wrists.
The angled grip of the EZ-bar puts your forearms in a more natural position than a straight bar, so you can train the biceps hard while sparing the wrists and elbows. It hits the biceps brachii plus the brachialis and brachioradialis, which is what gives the arm its thickness and that peak-out look.
Here’s the three-beat breakdown:
Setup — Feet shoulder-width, grip the angled bends, elbows tucked at your sides.
The lift — Curl up with control, squeeze at the top, then lower slow and all the way down.
Don’t — Don’t swing the torso, let the elbows drift forward, or cut reps short.
Progressive overload wins: once you own the top of your rep range with clean form, add 2.5kg, slow the negative, or widen your grip slightly to keep the stimulus climbing.
Save this for your next arm day and follow for more lifts. 🔖
#ezbarcurl #bicepcurl #bicepsworkout #armday #thebrewandbeyond

Stop locking out your knees on the leg press! 🛑 >

Stop locking out your knees on the leg press! 🛑 > Hyperextending transfers the load straight into your joint capsule and ligaments. Keep constant tension on the quads and preserve your joints with a soft lockout.

📌 Save for your next lower body session & tag your gym partner! >
#LegDay #legpress #gymtips #fitnesstips #legworkout

Stop locking your knees out on the leg press if yo

Stop locking your knees out on the leg press if you value your joints! 🦵🚫👇

The 45° leg press allows you to move serious weight and overload the quadriceps and glutes without fatiguing your lower back like a barbell squat.

However, the most dangerous mistake lifters make is snapping their knees into full hyperextension at the top!

When you lock your knees completely:
❌ Tension completely leaves your quads and transfers directly onto your knee joints & ligaments.
❌ One heavy slip can lead to serious hyperextension injury.

🔥 3 RULES FOR MAXIMUM QUAD GROWTH ON LEG PRESS:
1️⃣ Stop 1–2 inches shy of complete lockout (keep “soft knees”) to maintain 100% continuous tension on the quads.
2️⃣ Control the descent for 2–3 seconds—never let the carriage crash down.
3️⃣ Pull yourself firmly into the seat handles so your lower back never rounds off the back pad.

📊 WORKOUT DETAILS:
• Exercise: 45° Incline Leg Press
• Target: Quadriceps (Vastus Medialis, Lateralis) & Glutes
• Sets: 3–4
• Reps: 10–12
• Rest: 2–3 Mins

💬 DROP A COMMENT:
Where do you place your feet on the leg press—High for glutes/hamstrings or Low for quad focus? Let me know below! 👇

📌 SAVE this post for your next leg workout & SHARE with your gym partner!

#legday #legpress #legpresstips #thebrewandbeyond #legworkout

☕ Nynarc Morning ARC — Coffee Review Dark roast.

Stop swinging the EZ-Bar like this if you want big

Stop swinging the EZ-Bar like this if you want bigger biceps! 💪🔥👇

The EZ-Bar curl is one of the most effective mass-builders for the arms because the semi-supinated cambered angle protects your wrists while overloading the biceps brachii.

However, the #1 mistake is allowing the elbows to travel forward and using shoulder momentum to swing the bar up! When your elbows flare or drift, tension disappears from your biceps and lands right on your front delts.

🔥 3 RULES FOR BIGGER BICEPS ON EZ-BAR:
1️⃣ Pin your elbows against your ribs throughout the entire rep.
2️⃣ Squeeze your biceps hard at the peak for 1 full second.
3️⃣ Take 2–3 seconds on the lowering phase (eccentric) for maximum fiber tear.

📊 WORKOUT DETAILS:
• Exercise: Standing EZ-Bar Bicep Curl
• Target: Biceps Brachii (Short & Long Heads)
• Sets: 3–4
• Reps: 10-15
• Rest: 90 Secs

💬 QUICK QUESTION:
Do you grip the inner curves or outer curves of the EZ-bar? Drop your answer below! 👇

📌 SAVE this post for your next arm workout & SHARE with your gym buddy!

#thebrewandbeyond #biceps #armsday #bicepcurls

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