Paul Fabritz on Instagram: "It’s ok to be undersized. But it’s not ok to be undersized AND slow. That’s a tough combo to overcome at the higher levels. There’s not much we can do about height (other than sleep, nutrition, etc)… But quickness, agility and speed CAN be significantly improved. I’ve helped thousands of athletes do it. It’s not like conditioning where you can just put your head down and grind through it. It has to be SMART work. The 1%ers are “naturally” fast from elite genetics and

Antwan Rarcus on Instagram: "This simple move gives unreal growth 🔥 Seated narrow press, upright torso. Elbows slightly in, drive up and forward to bias the upper chest and front delts. I’ll usually run this for 3 sets of 10–12 reps, controlled on the way down and aggressive on the press. This is almost always paired as a superset with another upper-chest or delt movement to keep tension high and fatigue where it matters. Simple movement. Extraordinary growth. #chestday #bodybuilding #shoulderw

Kabir Bharara | Body Transformation Coach on Instagram: "Wide elbows light up the upper back, narrow elbows build the lats. Master both angles if you want a back that looks dense in a tee and keeps your posture strong. Here’s a sample back day you can try for complete development: 1. Pull ups – 4 sets of 8 to 12 2. Barbell rows (wide grip for upper back) – 4 sets of 8 to 10 3. Lat pulldowns (close grip for lats) – 3 sets of 10 to 12 4. Single arm dumbbell rows – 3 sets of 10 to 12 each side 5. F