Ryan Rockefeller on Instagram: "Full workout: 100 arms circles 25 rockefellers 100 kicks 30 ball juggles Weight leg lifts 30 yearns (weighted press) 25x2 side planks 30x2 hip thrusts 75 plank dips 25 Arm dips This is a 6 pound ball #workout #resolution #rockefellermethod #bodgoals #2016"

How to strengthen the inner thighs

Adam Pfau on Instagram: "Weak → Mid → Major → Muscle Building Slow reps are not the secret. Research shows rep speeds from about 0.5 to 8 seconds can produce similar muscle growth when effort and volume are matched. Most people also overestimate how much volume they need. If you are pushing sets close to failure, fewer high quality sets go a long way. What actually drives growth is how hard the set is, not how slow the rep looks. Changing exercises too often works against you because your body n