![\"\"](\"https:\/\/jmcelite.ie\/wp-content\/uploads\/2022\/06\/rita-front-and-back-300x300.jpg\")
![\"\"](\"https:\/\/jmcelite.ie\/wp-content\/uploads\/2022\/06\/Back-225x300.jpg\")
\nWhat have I learnt just in these 8 weeks while researching the physique world?\ud83e\uddd1\u200d\ud83c\udf93<\/p>\n
\nWhat have I learnt just in these 8 weeks while researching the physique world?\ud83e\uddd1\u200d\ud83c\udf93<\/p>\n
Be strong in all lifts\u2705\ufe0f
\nBe consistent with the overall plan\u2705\ufe0f
\nBe in a calorie surplus for most of the prep to build muscle\u2705\ufe0f
\nDiet is a massive factor\u2705\ufe0f<\/p>\n
Here in these two photos Rita is about 3 kg heavier but has significantly changed shape.<\/p>\n
Rita is a mother of 3 works full time and commutes to and from work an hour away from her home.<\/p>\n
Rita completes 6 weight training sessions a week, 3 BJJ sessions a week as well as posing practice.\ud83d\udcaa\ud83e\udd4b<\/p>\n
Her weight sessions so far are:\ud83d\udcc8
\n1 – Lower body strength with auxiliary lifts (max effort method)
\n2 – Recovery session focus on volume low intensity (repetition method)
\n3 – Posing session
\n4 – Upper body strength with auxiliary lifts (max effort method)
\nRest day
\n5 – Upper body isolation
\n6 – Lower body isolation<\/p>\n
Nothing is ever missed. Again, consistency. Apart from always being in the gym expect her to be the first over to you to have a chat and or help you.<\/p>\n
From my perspective, it has been very interesting going into the physique world. But the biggest take away is still the fact that strength plays a huge factor. Rita is going on 3 years in the gym so she has a good base of gym work and now can specialize in anything she wants.<\/p>\n
Fair play Rita\ud83d\ude4f<\/p>\n
If you want to work with me to improve your strength, conditioning or your recovery from training\/sports, then leave an email with the word \u201cinterested\u201d and we can discuss at mackelitejmc@gmail.com<\/strong><\/em><\/p>\n #jmcelitegym<\/a>\u00a0#physics<\/a>\u00a0#physique<\/a>\u00a0#competitionprep<\/a>\u00a0#portlaoise<\/a>\u00a0#ireland<\/a>\u00a0#bodybuilding<\/a>\u00a0#athletic<\/a>\u00a0#strength<\/a>\u00a0#nutrition<\/a><\/p>\n","protected":false},"excerpt":{"rendered":" What have I learnt just in these 8 weeks while researching the physique world?\ud83e\uddd1\u200d\ud83c\udf93 Be strong in all lifts\u2705\ufe0f Be consistent with the overall plan\u2705\ufe0f Be in a calorie surplus for most of the prep to build muscle\u2705\ufe0f Diet is a massive factor\u2705\ufe0f Here in these two photos Rita is about 3 kg heavier but […]<\/p>\n","protected":false},"author":16,"featured_media":3473,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[30,32],"tags":[36,66,50,70,58,72,71],"yoast_head":"\n