Brandon Partin
@brandonspfit.bsky.social
🏋️ NASM Certified Personal Trainer, Virtual Coaching Specialist 💪 Sign Up for 1-On-1 Online Coaching: 👇 https://qoktmtwepwx.typeform.com/to/thyytngH
↗️ Technique for Dumbbell Incline Hex Press 💪
➡️ Bring the dumbbells together so the inner plates touch.
➡️ Lower the dumbbells slowly to mid-upper chest.
➡️ Aim for a 3–4 second descent for maximum mechanical tension.
#dumbbell #incline #chest #chestpress #onlinecoach #personaltrainer
➡️ Bring the dumbbells together so the inner plates touch.
➡️ Lower the dumbbells slowly to mid-upper chest.
➡️ Aim for a 3–4 second descent for maximum mechanical tension.
#dumbbell #incline #chest #chestpress #onlinecoach #personaltrainer
November 18, 2025 at 7:44 PM
↗️ Technique for Dumbbell Incline Hex Press 💪
➡️ Bring the dumbbells together so the inner plates touch.
➡️ Lower the dumbbells slowly to mid-upper chest.
➡️ Aim for a 3–4 second descent for maximum mechanical tension.
#dumbbell #incline #chest #chestpress #onlinecoach #personaltrainer
➡️ Bring the dumbbells together so the inner plates touch.
➡️ Lower the dumbbells slowly to mid-upper chest.
➡️ Aim for a 3–4 second descent for maximum mechanical tension.
#dumbbell #incline #chest #chestpress #onlinecoach #personaltrainer
Understanding Reps, Sets and Rest 🔄
Most beginners think lifting is just “pick up weight and put it down,” but real results come from knowing how each variable shapes your progress.
#reps #sets #rest #weightlifting
Most beginners think lifting is just “pick up weight and put it down,” but real results come from knowing how each variable shapes your progress.
#reps #sets #rest #weightlifting
November 18, 2025 at 1:20 PM
Understanding Reps, Sets and Rest 🔄
Most beginners think lifting is just “pick up weight and put it down,” but real results come from knowing how each variable shapes your progress.
#reps #sets #rest #weightlifting
Most beginners think lifting is just “pick up weight and put it down,” but real results come from knowing how each variable shapes your progress.
#reps #sets #rest #weightlifting
The Power of Whole Foods: Why Quality Determines Growth 🫐🍊🍎
When you know why whole foods support steadier energy, better digestion, and superior nutrient absorption, you start to build meals that work with your body instead of against it.
#wholefoods #nutrients #energy #onlinecoach
When you know why whole foods support steadier energy, better digestion, and superior nutrient absorption, you start to build meals that work with your body instead of against it.
#wholefoods #nutrients #energy #onlinecoach
November 17, 2025 at 1:19 PM
The Power of Whole Foods: Why Quality Determines Growth 🫐🍊🍎
When you know why whole foods support steadier energy, better digestion, and superior nutrient absorption, you start to build meals that work with your body instead of against it.
#wholefoods #nutrients #energy #onlinecoach
When you know why whole foods support steadier energy, better digestion, and superior nutrient absorption, you start to build meals that work with your body instead of against it.
#wholefoods #nutrients #energy #onlinecoach
Why Tempo is the Hidden Growth Multiplier 🚀
Most beginners think muscle growth is all about lifting heavier, but real progress happens when you control the weight.
#tempo #weightlifting #progress #growth
Most beginners think muscle growth is all about lifting heavier, but real progress happens when you control the weight.
#tempo #weightlifting #progress #growth
November 16, 2025 at 1:18 PM
Why Tempo is the Hidden Growth Multiplier 🚀
Most beginners think muscle growth is all about lifting heavier, but real progress happens when you control the weight.
#tempo #weightlifting #progress #growth
Most beginners think muscle growth is all about lifting heavier, but real progress happens when you control the weight.
#tempo #weightlifting #progress #growth
The strongest people you know aren’t always the ones with the biggest muscles.
They’re the ones who have faced obstacles, injury, setbacks, self-doubt and chose to keep moving forward anyway.
They’re the ones who have faced obstacles, injury, setbacks, self-doubt and chose to keep moving forward anyway.
November 16, 2025 at 12:43 AM
The strongest people you know aren’t always the ones with the biggest muscles.
They’re the ones who have faced obstacles, injury, setbacks, self-doubt and chose to keep moving forward anyway.
They’re the ones who have faced obstacles, injury, setbacks, self-doubt and chose to keep moving forward anyway.
🦵Form Advice for Dumbbell Romanian Deadlifts🦵
Keeping these tips in mind helps to improve muscle engagement of the hamstrings and glutes while performing this exercise safely and effectively.
#hamstrings #glutes #lowerbody #safely #effectively #form #technique #advice #onlinecoach #personaltrainer
Keeping these tips in mind helps to improve muscle engagement of the hamstrings and glutes while performing this exercise safely and effectively.
#hamstrings #glutes #lowerbody #safely #effectively #form #technique #advice #onlinecoach #personaltrainer
November 15, 2025 at 6:04 PM
🦵Form Advice for Dumbbell Romanian Deadlifts🦵
Keeping these tips in mind helps to improve muscle engagement of the hamstrings and glutes while performing this exercise safely and effectively.
#hamstrings #glutes #lowerbody #safely #effectively #form #technique #advice #onlinecoach #personaltrainer
Keeping these tips in mind helps to improve muscle engagement of the hamstrings and glutes while performing this exercise safely and effectively.
#hamstrings #glutes #lowerbody #safely #effectively #form #technique #advice #onlinecoach #personaltrainer
We usually associate strength with lifting heavy weights or running long distances.
But true strength goes beyond that.
It’s about showing up at the gym, even when things haven’t gone as planned and progress hasn’t shown.
But true strength goes beyond that.
It’s about showing up at the gym, even when things haven’t gone as planned and progress hasn’t shown.
November 15, 2025 at 1:28 PM
We usually associate strength with lifting heavy weights or running long distances.
But true strength goes beyond that.
It’s about showing up at the gym, even when things haven’t gone as planned and progress hasn’t shown.
But true strength goes beyond that.
It’s about showing up at the gym, even when things haven’t gone as planned and progress hasn’t shown.
🥦 Simple Grocery Lists for Growth 🛒
Understanding these points matters because muscle growth isn’t built in the gym, it’s built in the thousand small decisions you make outside of it.
#grocerylist #nutrition #diet #musclegrowth
Understanding these points matters because muscle growth isn’t built in the gym, it’s built in the thousand small decisions you make outside of it.
#grocerylist #nutrition #diet #musclegrowth
November 15, 2025 at 1:14 PM
🥦 Simple Grocery Lists for Growth 🛒
Understanding these points matters because muscle growth isn’t built in the gym, it’s built in the thousand small decisions you make outside of it.
#grocerylist #nutrition #diet #musclegrowth
Understanding these points matters because muscle growth isn’t built in the gym, it’s built in the thousand small decisions you make outside of it.
#grocerylist #nutrition #diet #musclegrowth
☑️ Benefits of the Seated Alternating Shoulder Presses ☑️
The alternating seated shoulder press isn’t just another variation, it’s one of the most effective ways to build stronger, more stable, and symmetrically developed shoulders.
#dumbbell #dumbbellworkout #onlinecoach #personaltrainer
The alternating seated shoulder press isn’t just another variation, it’s one of the most effective ways to build stronger, more stable, and symmetrically developed shoulders.
#dumbbell #dumbbellworkout #onlinecoach #personaltrainer
November 14, 2025 at 7:44 PM
☑️ Benefits of the Seated Alternating Shoulder Presses ☑️
The alternating seated shoulder press isn’t just another variation, it’s one of the most effective ways to build stronger, more stable, and symmetrically developed shoulders.
#dumbbell #dumbbellworkout #onlinecoach #personaltrainer
The alternating seated shoulder press isn’t just another variation, it’s one of the most effective ways to build stronger, more stable, and symmetrically developed shoulders.
#dumbbell #dumbbellworkout #onlinecoach #personaltrainer
Why Form Beats the Weight: The Beginner’s Golden Rule 🦾
Mastering proper form before chasing heavier weights is one of the most important principles in strength training.
#form #technique #strengthtraining
Mastering proper form before chasing heavier weights is one of the most important principles in strength training.
#form #technique #strengthtraining
November 14, 2025 at 1:33 PM
Why Form Beats the Weight: The Beginner’s Golden Rule 🦾
Mastering proper form before chasing heavier weights is one of the most important principles in strength training.
#form #technique #strengthtraining
Mastering proper form before chasing heavier weights is one of the most important principles in strength training.
#form #technique #strengthtraining
⬆️ Understanding Dumbbell Front Raises 💪
Mastering the principles behind the seated dumbbell front raise goes far beyond simply lifting a weight forward.
It ensures you’re actually training the muscle you intend to grow.
#dumbbell #dumbbellworkout #frontraises #shoulders #delts
Mastering the principles behind the seated dumbbell front raise goes far beyond simply lifting a weight forward.
It ensures you’re actually training the muscle you intend to grow.
#dumbbell #dumbbellworkout #frontraises #shoulders #delts
November 13, 2025 at 7:35 PM
⬆️ Understanding Dumbbell Front Raises 💪
Mastering the principles behind the seated dumbbell front raise goes far beyond simply lifting a weight forward.
It ensures you’re actually training the muscle you intend to grow.
#dumbbell #dumbbellworkout #frontraises #shoulders #delts
Mastering the principles behind the seated dumbbell front raise goes far beyond simply lifting a weight forward.
It ensures you’re actually training the muscle you intend to grow.
#dumbbell #dumbbellworkout #frontraises #shoulders #delts
🍗 Why your body needs frequent protein “triggers”: Muscle Full Effect 💪
Most lifters assume that more protein equals more growth, but your muscles don’t work on a “more is better” timeline, they work on a spike and reset cycle.
#proteinintake #musclegain #musclegrowth
Most lifters assume that more protein equals more growth, but your muscles don’t work on a “more is better” timeline, they work on a spike and reset cycle.
#proteinintake #musclegain #musclegrowth
November 13, 2025 at 1:18 PM
🍗 Why your body needs frequent protein “triggers”: Muscle Full Effect 💪
Most lifters assume that more protein equals more growth, but your muscles don’t work on a “more is better” timeline, they work on a spike and reset cycle.
#proteinintake #musclegain #musclegrowth
Most lifters assume that more protein equals more growth, but your muscles don’t work on a “more is better” timeline, they work on a spike and reset cycle.
#proteinintake #musclegain #musclegrowth
🔥 Maximizing the Dumbbell Hex Press ↕️
A powerful chest exercise emphasizing inner chest development, triceps recruitment, and controlled pressing mechanics.
#dumbbell #hexpress #push #chest #chestworkout #onlinecoach #personaltrainer
A powerful chest exercise emphasizing inner chest development, triceps recruitment, and controlled pressing mechanics.
#dumbbell #hexpress #push #chest #chestworkout #onlinecoach #personaltrainer
November 12, 2025 at 7:48 PM
🔥 Maximizing the Dumbbell Hex Press ↕️
A powerful chest exercise emphasizing inner chest development, triceps recruitment, and controlled pressing mechanics.
#dumbbell #hexpress #push #chest #chestworkout #onlinecoach #personaltrainer
A powerful chest exercise emphasizing inner chest development, triceps recruitment, and controlled pressing mechanics.
#dumbbell #hexpress #push #chest #chestworkout #onlinecoach #personaltrainer
Mobility as Recovery: Movement that Heals ❤️🩹
Mobility and recovery aren’t just “extras”, they’re the foundation that allows your body to adapt, grow, and perform at its best.
🩸 Mobility Enhances Blood Flow for Faster Recovery
#mobility #recovery #bloodflow
Mobility and recovery aren’t just “extras”, they’re the foundation that allows your body to adapt, grow, and perform at its best.
🩸 Mobility Enhances Blood Flow for Faster Recovery
#mobility #recovery #bloodflow
November 12, 2025 at 1:18 PM
Mobility as Recovery: Movement that Heals ❤️🩹
Mobility and recovery aren’t just “extras”, they’re the foundation that allows your body to adapt, grow, and perform at its best.
🩸 Mobility Enhances Blood Flow for Faster Recovery
#mobility #recovery #bloodflow
Mobility and recovery aren’t just “extras”, they’re the foundation that allows your body to adapt, grow, and perform at its best.
🩸 Mobility Enhances Blood Flow for Faster Recovery
#mobility #recovery #bloodflow
Understanding the Dumbbell Concentration Curl 💪➰
Mastering the form and principles of the Dumbbell Concentration Curl goes far beyond just lifting weight, it’s about intentional muscle engagement.
#dumbbell #concentrationcurls #biceps #trythis #howto #tips #coach #personaltrainer #onlinecoach
Mastering the form and principles of the Dumbbell Concentration Curl goes far beyond just lifting weight, it’s about intentional muscle engagement.
#dumbbell #concentrationcurls #biceps #trythis #howto #tips #coach #personaltrainer #onlinecoach
November 11, 2025 at 7:41 PM
Understanding the Dumbbell Concentration Curl 💪➰
Mastering the form and principles of the Dumbbell Concentration Curl goes far beyond just lifting weight, it’s about intentional muscle engagement.
#dumbbell #concentrationcurls #biceps #trythis #howto #tips #coach #personaltrainer #onlinecoach
Mastering the form and principles of the Dumbbell Concentration Curl goes far beyond just lifting weight, it’s about intentional muscle engagement.
#dumbbell #concentrationcurls #biceps #trythis #howto #tips #coach #personaltrainer #onlinecoach
☑️ Track Quality Not Just Quantity ✍️
Understanding these points matters because it shifts your focus from just chasing numbers to truly mastering movement.
🎯 Focus on Technique Over Reps
👍 Record the Feel, Not Just the Numbers
#technique #reps #quality #quantity
Understanding these points matters because it shifts your focus from just chasing numbers to truly mastering movement.
🎯 Focus on Technique Over Reps
👍 Record the Feel, Not Just the Numbers
#technique #reps #quality #quantity
November 11, 2025 at 1:18 PM
☑️ Track Quality Not Just Quantity ✍️
Understanding these points matters because it shifts your focus from just chasing numbers to truly mastering movement.
🎯 Focus on Technique Over Reps
👍 Record the Feel, Not Just the Numbers
#technique #reps #quality #quantity
Understanding these points matters because it shifts your focus from just chasing numbers to truly mastering movement.
🎯 Focus on Technique Over Reps
👍 Record the Feel, Not Just the Numbers
#technique #reps #quality #quantity
🦵The Best Advice for Performing Dumbbell Forward Lunges 🦵
Learn how to master proper form in these workouts and maximize their effectiveness for strength, balance, and hypertrophy.
#advice #tips #technique #form #dumbbell #lunges #workout #exercise #onlinecoach #onlinepersonaltrainer
Learn how to master proper form in these workouts and maximize their effectiveness for strength, balance, and hypertrophy.
#advice #tips #technique #form #dumbbell #lunges #workout #exercise #onlinecoach #onlinepersonaltrainer
November 10, 2025 at 7:38 PM
🦵The Best Advice for Performing Dumbbell Forward Lunges 🦵
Learn how to master proper form in these workouts and maximize their effectiveness for strength, balance, and hypertrophy.
#advice #tips #technique #form #dumbbell #lunges #workout #exercise #onlinecoach #onlinepersonaltrainer
Learn how to master proper form in these workouts and maximize their effectiveness for strength, balance, and hypertrophy.
#advice #tips #technique #form #dumbbell #lunges #workout #exercise #onlinecoach #onlinepersonaltrainer
Every time you say “I can’t,” your body believes you.
Every time you say “this is too hard,” you create a barrier that didn’t need to exist.
But every time you say “I can do this,” something shifts.
Every time you say “this is too hard,” you create a barrier that didn’t need to exist.
But every time you say “I can do this,” something shifts.
November 10, 2025 at 1:30 PM
Every time you say “I can’t,” your body believes you.
Every time you say “this is too hard,” you create a barrier that didn’t need to exist.
But every time you say “I can do this,” something shifts.
Every time you say “this is too hard,” you create a barrier that didn’t need to exist.
But every time you say “I can do this,” something shifts.
⚡️ The Creatine Advantage ⚡️
Understanding the creatine advantage matters and bridges the gap between effort and results in a hypertrophy-focused training plan.
🔋 Boosts ATP Production for Explosive Power
🏋️ Enhances Strength and Training Volume
#creatine #hypertrophy #power #strength
Understanding the creatine advantage matters and bridges the gap between effort and results in a hypertrophy-focused training plan.
🔋 Boosts ATP Production for Explosive Power
🏋️ Enhances Strength and Training Volume
#creatine #hypertrophy #power #strength
November 10, 2025 at 1:15 PM
⚡️ The Creatine Advantage ⚡️
Understanding the creatine advantage matters and bridges the gap between effort and results in a hypertrophy-focused training plan.
🔋 Boosts ATP Production for Explosive Power
🏋️ Enhances Strength and Training Volume
#creatine #hypertrophy #power #strength
Understanding the creatine advantage matters and bridges the gap between effort and results in a hypertrophy-focused training plan.
🔋 Boosts ATP Production for Explosive Power
🏋️ Enhances Strength and Training Volume
#creatine #hypertrophy #power #strength
Protein Distribution: 3-4 Hour Window Strategy ⏰
Most lifters focus on how much protein they eat but not when they eat it.
The truth is, your muscles can only use so much protein for growth at one time.
#protein #musclegain #musclegrowth
Most lifters focus on how much protein they eat but not when they eat it.
The truth is, your muscles can only use so much protein for growth at one time.
#protein #musclegain #musclegrowth
November 9, 2025 at 1:06 PM
Protein Distribution: 3-4 Hour Window Strategy ⏰
Most lifters focus on how much protein they eat but not when they eat it.
The truth is, your muscles can only use so much protein for growth at one time.
#protein #musclegain #musclegrowth
Most lifters focus on how much protein they eat but not when they eat it.
The truth is, your muscles can only use so much protein for growth at one time.
#protein #musclegain #musclegrowth
🧍Standing Dumbbell Bent Over Flys 💪
Excellent workout for targeting your rear delts, rhomboids, and upper back for balanced shoulder development and posture support.
#dumbbell #shoulders #delts #rhombids #weightlifting #strengthtraining #onlinecoach #personaltrainer
Excellent workout for targeting your rear delts, rhomboids, and upper back for balanced shoulder development and posture support.
#dumbbell #shoulders #delts #rhombids #weightlifting #strengthtraining #onlinecoach #personaltrainer
November 8, 2025 at 6:22 PM
🧍Standing Dumbbell Bent Over Flys 💪
Excellent workout for targeting your rear delts, rhomboids, and upper back for balanced shoulder development and posture support.
#dumbbell #shoulders #delts #rhombids #weightlifting #strengthtraining #onlinecoach #personaltrainer
Excellent workout for targeting your rear delts, rhomboids, and upper back for balanced shoulder development and posture support.
#dumbbell #shoulders #delts #rhombids #weightlifting #strengthtraining #onlinecoach #personaltrainer
Building a Balanced Routine: Push, Pull and Legs ⬅️➡️🦵
Understanding the Push-Pull-Legs (PPL) structure matters because it teaches beginners the foundation of intelligent, balanced training.
🔄 Train Movement Patterns, Not Just Muscles
🏋️ Prioritize Compound Lifts First
#push #pull #legs
Understanding the Push-Pull-Legs (PPL) structure matters because it teaches beginners the foundation of intelligent, balanced training.
🔄 Train Movement Patterns, Not Just Muscles
🏋️ Prioritize Compound Lifts First
#push #pull #legs
November 8, 2025 at 1:11 PM
⬆️ Dumbbell Upward Chest Fly 💪
Understanding dumbbell upward chest flys matters because it helps you connect purpose, form, and function turning a simple movement into a targeted tool for growth.
#dumbbell #chest #musclegain #weightlifting #strengthtraining #personaltrainer #onlinefitnesscoach
Understanding dumbbell upward chest flys matters because it helps you connect purpose, form, and function turning a simple movement into a targeted tool for growth.
#dumbbell #chest #musclegain #weightlifting #strengthtraining #personaltrainer #onlinefitnesscoach
November 7, 2025 at 7:15 PM
⬆️ Dumbbell Upward Chest Fly 💪
Understanding dumbbell upward chest flys matters because it helps you connect purpose, form, and function turning a simple movement into a targeted tool for growth.
#dumbbell #chest #musclegain #weightlifting #strengthtraining #personaltrainer #onlinefitnesscoach
Understanding dumbbell upward chest flys matters because it helps you connect purpose, form, and function turning a simple movement into a targeted tool for growth.
#dumbbell #chest #musclegain #weightlifting #strengthtraining #personaltrainer #onlinefitnesscoach
Anti Inflammatory Eating for Faster Gains 🔥
Understanding these points on anti-inflammatory eating for faster gains is crucial because it connects nutrition, recovery, and long-term muscle growth into one cohesive system.
#musclegain #antiinflammatory #nutrition #recovery
Understanding these points on anti-inflammatory eating for faster gains is crucial because it connects nutrition, recovery, and long-term muscle growth into one cohesive system.
#musclegain #antiinflammatory #nutrition #recovery
November 7, 2025 at 1:20 PM
Anti Inflammatory Eating for Faster Gains 🔥
Understanding these points on anti-inflammatory eating for faster gains is crucial because it connects nutrition, recovery, and long-term muscle growth into one cohesive system.
#musclegain #antiinflammatory #nutrition #recovery
Understanding these points on anti-inflammatory eating for faster gains is crucial because it connects nutrition, recovery, and long-term muscle growth into one cohesive system.
#musclegain #antiinflammatory #nutrition #recovery