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ampathleticsofficial

Austin Pace 🔸 Apparel 🔸 Online Coaching 🔸 Progress Paks 🔸 Visit⬇️ http://www.ampathletics.net/
650 posts
11,147 followers
1,692 following
Morning weight ➡️ 193 lbs
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today’s workout⬇️
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incline barbell pause bench press 7x7-10 reps
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cable chest flyes
4x12-15 reps
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db incline bench press
4x8-12 reps
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tricep pushdown variation
6x10-15 reps
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cable lateral raises
6x12-15 reps
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final week before a i take a deload. the volume is high! let’s grow💪🏽
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#bulking #barbell #benchpress #pecs #armworkout #gainz #muscle #abworkout #gymrat #gymselfie #postworkoutselfie #gymshark #alphalete #musclegain #muscles #leanmuscle #workout #gymtime #isymfs #gymgrind
45 517 Yesterday
It’s monday...
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you probably have work, school, or other s**t to do...
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there’s two options...
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1️⃣ dwell and b***h about not wanting to do it. set your mindset up for a week full of negativity and pessimism. lose that motivation and tunnel vision immediately.
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2️⃣ start the week off looking for the good in everything. make a list of what’s to get done and mark everything off as you go. set your mindset and attitude up for success immediately!
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the minds our most powerful tool... let’s use it to our advantage🙏🏼
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how do you like to start your week off on monday?📝
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#setgoals #dreambig #mondaymotivation #motivationmonday #bodybuilding #physique #muscle #abs #leanmuscle #gym #gymshark #summershredding #alphalete #sixpack #shredded #shredding #gymrat #swolemate #gymgrind #aesthetics
58 434 3 days ago
Extremely happy with the leg development since i started allocating more volume for squats and less for quad extensions, leg press, etc.
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the vast majority of my total leg volume comes from some type of squatting variation. high bar, low bar, cambered bar, wide stance, narrow stance etc.
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back then⬅️
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i use to only use one squat variation year around (high bar) and would always keep the scheme somewhere around 3-5 sets of 3-6 reps.
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now⬇️
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i will use different squatting variations, usually sticking to one particular variation for at least 2 months, and work within the scheme of 4-10 sets of 7-12 reps.
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my mindset and knowledge towards hypertrophy training has changed a lot within these last couple years...
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anyways, expecting the 💧 drop to disappear as my bf% slowly begins to rise! what are your current goals?💪🏽
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#legday #legdayeveryday #legworkout #legdayproblems #squats #squat #squatday #squatbooty #quads #muscle #leanmuscle #shredded #gymshark #alphalete #ripped #physique #bodybuilding #hypertrophy
62 407 5 days ago
If you watch my insta-stories, you probably have recognized my love for music... of all genres😏
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here are my current top 5 favorite songs to listen to in the gym⬇️
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1️⃣ maintain, belly (feat. nav)
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2️⃣ nice for what, drake
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3️⃣ silence, marshmello (feat. khalid)
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4️⃣ mad man, a$ap ferg (feat. playboy carti)
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5️⃣ wasted times, the weeknd
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i could have listed 100 more songs, but these are the 5 i’m listening to the most at the moment. .
i can truly listen to any genre while working out. what kind of music do you prefer?🤔
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#gymshark #summershredding #alphalete #gymmotivation #workoutroutine #gymrat #biceps #arms #vascular #gainz #musclemass #muscle #gymday #everydayisarmday #isymfs #gymswag #beatsbydre #leanmuscle #swolemates #gym
60 458 6 days ago
If you want to receive a glass half full, read below🙏🏼
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feeling the gratitude in the air today...
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funny enough, me and my roommate were really dwelling on going to hit legs yesterday and were contemplating going at all. we knew it was gonna be a tough one and wanted to take the easy way out...
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then i had a cliche moment which made me realize that i’m fooooookin blessed to be healthy, have a functional body, and the ability to drive to a nice gym only 2 mins away from my house...
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there’s always someone who has it worse off than us. there are people out there with disabilities who aren’t able to push themselves physically. there are many people who have been severely injured and got this privilege taken away from them.
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gratitude gratitude gratitude. bitching for what? count your blessings✌🏽 #positivevibes .
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#gymshark #alphalete #summershredding #flex #armworkout #arms #biceps #triceps #shredded #physique #muscle #muscles #weighttraining #weightlifting #gratitude #swole #leanmuscle #workout #sixpack
53 475 1 weeks ago
Top 3 “noob” lifting mistakes🤢
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1️⃣ using a “bro split”...
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if you work out each muscle group only once per week (perhaps arm’s twice) with extremely high volume every workout, you are truly holding yourself back from so much more muscle growth. increase your frequency, lower your volume per session. use a push, pull, legs split!
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2️⃣ using too many exercise variations per muscle group...
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you don’t need to do 6-8 different chest exercises in your programming. this won’t help you grow anymore by hitting the muscle from “every angle”. instead, choose 2-4 exercises with the majority of your chest volume coming from compound movements. now you can focus on mastering these selected exercises and apply progressive overload...
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3️⃣ track your workouts
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how are you ensuring progressive overload if you don’t have a clue what exactly you did last workout? better yet, how do you know what exercises you did in what order last time? the biggest game changer for many is when they start going to the gym with a plan. they have their stats (exercises, sets, reps, weight) written out from last workout and can progress themselves how they see fit. this allows you to set goals, hit mini prs each week, and keeps this whole grind feeling fresh!
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this, my friends, is what helped transform me from that noob who couldn’t last more than 2 seconds in tilted towers, to building a physique that resembles the fortnite skills of @ninja 🏆 .
add me if you wanna play⬇️
spanky tuesdays (xbox) #fortnite #victoryroyale .
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#musclegrowth #musclegain #gainmuscle #physique #gainz #muscle #leanmuscle #physique #gymshark #alphalete #summershredding #gym #swolemate #bodybuilding #progress #transformationtuesday #shredded
49 332 2 weeks ago
Feeling lean af in the mornings just to feel like a water balloon right before bed😅
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bloating 101 💥⬇️
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1️⃣ drink more water. i guarantee you don’t drink as much as you should. p**s that bloat away!
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2️⃣ reduce your sodium intake. if you are not active each day and sweating during exercise, your sodium intake should be lower than someone who is. this goes hand-in-hand with number 1. if you do like your sodium and enjoy the gnarly muscle pumps it can give you, then drink more water to compensate for more water retention.
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3️⃣ accept it. embrace it. showcase it...lol. unless your bloated all the time, this is completely normal. if i only posted pics of me when i was bloated, i’d have negative 1,000 followers. we can’t walk around with that morning physique all the time...
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if tips 1 and 2 aren’t helping, you could potentially have some acid reflux issues going on for which i would then look for other solutions!
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#summershredding #beerbelly #mensphysique #ripped #shredded #alphalete #gymshark #gym #abs #biceps #triceps #leanbody #abworkout #bloated #swolemates #gymrat #fitnessmodel #muscle #muscles #leanmuscle
66 744 2 weeks ago
What do you train for? (rant)🤔
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i believe you should have a clear goal for what specifically you are trying to achieve with your training. i would bet that the majority of people’s training is not consistent with what they are trying to accomplish. it’s very unrealistic to make significant muscle growth in more than 2-3 muscle groups within your time in a caloric surplus. you must allocate enough volume to the specific muscle groups you are trying to improve and sacrifice volume towards other muscle groups. as much as we all want to become more jacked overall, this game is a long, goal-oriented journey...
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i will be in a caloric surplus starting tomorrow for the remainder of this mesocycle and my next one. i have allocated a large amount of my overall volume towards my chest, calves, and quads. i have minimal volume allocated for my back. this is basic periodization and it’s a must if you want to see real progress.
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do you use periodization in your programming⁉️
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#jacked #gym #gymshark #summershredding #alphalete #biceps #triceps #armworkout #musclegrowth #bodybuilding #gainz #shredded #abs #bicepworkout #training #trainsmart #leanmuscle #physique #workout #swolemates
74 477 2 weeks ago
Here are changes to my physique within the last 3 years, but more importantly, let me explain the changes with my mindset during each era...
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1️⃣ dec 2014, just started tracking calories for the first time, lifting heavy weight with my compounds in the 3-6 rep range, did minimal exercises in the 8-20 rep range, was too concerned on maintaining my one-rep-max strength while losing weight, but down 20 lbs at this point, weigh around 205 lbs.
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2️⃣ march 2015, starting to track calories and macros, focused on eating more protein, lifting heavy weights with bad form to compensate for the loss of strength i’m experiencing, down another 10 lbs, weigh around 195 lbs.
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3️⃣ apr 2016, tracking macros comfortably, trying to become “shredded” for the first time in my life, starting to lift more for hypertrophy in the 8-20 rep range, weighing around 178 lbs.
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4️⃣ oct 2017, tracking macros, started applying science based training principles, begginning a 2 month bulking phase, weighing around 185 lbs.
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5️⃣ mar 2018, tracking macros, leanest point of the “mini-cut” after the bulk, focusing on more volume with compound exercises, implementing different variations with them, weighing around 186 lbs.
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if your not learning as your growing, you only holding yourself back💯
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#fitnessjourney #fatlossjourney #fatloss #getshredded #getlean #getripped #lean #shredded #abs #abworkout #gymshark #summershredding #shredding #fattofit #muscle #gym #workoutmotivation #sixpack #fitspo
100 1,482 2 weeks ago
Missouri weather fluctuates as much as my morning weigh-ins😅
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let’s talk #selfawareness ...
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i truly believe the one thing that will determine ones success in the long-term is their own self awareness. too many people get caught up in life and never take time to build their relationships with themselves and figure out who they truly are.
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successful people have mastered self-awareness. their actions reflect their values. they hold themselves accountable for everything. they make decisions that are in their futures best interest.
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if you haven’t already, go checkout my podcast, “amplify podcast”, and listen to my most recent one where i rant about self-awareness for a few minutes. who knows, my insight might help you... or better yet you might just come across other topic i’ve talked about and find interest in them! .
have you listened to any episodes i’ve put out? if not, i won’t get butthurt, but i might just wish your kids to have identical calve genetics as me... #showsomelove .
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#success #entrepreneur #entrepreneurship #entrepreneurlife #fitness #gymshark #alphalete #summershredding #gymrat #armworkout #fitfreak #gainz #muscle #fitnessmodel #embracethegrind #getbetter #collegestudent #abs #shredded
58 553 2 weeks ago
The 3 most practical things you can start doing now to build an awesome physique⬇️
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1️⃣ track calories / protein intake using myfitnesspal.
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2️⃣ reduce the amount of weight you use with your compound exercises and focus on perfect form working in the 7-12 rep range.
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3️⃣ watch @jeffnippard , @rpdrmike , and @vitruvian_physique videos on youtube. they all post helpful videos that are all backed by science. learn from them!
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also, follow me @ampathleticsofficial , as i do my best to simplify methods backed by science and teach them in the most attainable ways possible!
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i create free, valuable content in hope of 1 person who reads it decides to take action and apply everything i talk about.
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although i love helping people see progress through my online coaching service, there’s nothing more rewarding than getting emails and dms from those of you who have seen awesome results solely based off utilizing the stuff i post about😇
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#muscle #phsyique #gymshark #alphalete #gym #abs #bodybuilding #gymrat #swolemate #workout #gainz #jacked #fitness #fitfam #armworkout #triceps #biceps #legday #shredded #summershredding
90 1,663 3 weeks ago
In honor of my toughest week academically in my college career thus far ...📚🤓
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3 tests.
2 projects.
lots of hw (that’s a given...)
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not to mention i gotta get my 6 workout sessions in this week or else i’ll really go insane😅
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i have a lot of respect for student-athletes and those working full-time while going to school. time management on weeks like this is crucial. no reason i can’t come out on top this week. let’s get it. #fuckexcuses #motivationmonday .
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#collegestudent #noexcuses #workhard #bodybuilding #muscle #abs #gymshark #alphalete #summershredding #gymrat #vascular #bouldershoulders #armworkout #mondaymotivation #progress
67 557 3 weeks ago