Robbie Frame WBFF PRO
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Recovery is Key🔑
There is often a common misconception held amongst fresh-faced fitness enthusiasts that as we go through a strenuous training session in the gym, our muscles are growing with every passing rep. Whilst the “pump” might create the illusion that you have grown, the reality is that what we do in the gym is merely the CATALYST for growth. It’s what we do outside of the gym in terms of rest, recovery and recuperation that leads to an increase in lean muscle mass.
☝🏻️To recover between sessions you must ensure you are eating a highly nutritious/ high protein diet with portion sizes that fit in line with your daily macronutritional requirements. You should also prioritise sleep 😴 as the most significant body composition changes take place whilst we are fast asleep.
To fast-track your recovery you could also supplement with BCAAs.
🍹BCAAs are the building blocks required to build and maintain muscle tissue. When engaging in a physically draining training session it can be very easy for your body to start tapping into your muscle as fuel if your deficit is quite severe. It's well established that branched-chain amino acids (particularly leucine) stimulate protein synthesis, and might do so to a greater extent than a normal protein on its own. BCAAs also increase synthesis of the cellular machinery responsible for carrying out the process of protein synthesis.
Avoid muscle breakdown by having BCAAs. My personal preference is @ehplabs #BeyondBCAA 🙏🏻 👉🏻Beyond BCAAs are a refined 2:1:1 ratio of leucine, iso-leucine and valine, designed for optimal development of lean muscle mass! Perfect during weights, cardio or between meals👌🏻
To get your hands on #BeyondBCAA TODAY head to www.ehplabs.com and use Code: ROBBIE10 for 10% OFF
#ehplabs #ehp #teamehp
🔥NEW🔥 WBFF GC2018 YouTube VLOG is now LIVE📡
👉🏻Click the link my bio watch all the action!
In this VLOG I cover all the action from the very first show on the 2018 WBFF Australian calendar. The 2018 WBFF Gold Coast show was held on Saturday, May 5th at The Star Casino in Broadbeach and what a phenomenal event it proved to be. It seems that with every passing year the calibre of athletes on display gets better and better whilst the WBFF brand grows bigger and bigger. If you’ve never watched or competed in a WBFF show I can assure you that the experience of stepping on stage is like nothing else. The many months of disciplined dieting and strenuous training preceding show day is well and truly worth it when you finally get the opportunity to showcase the fruits of your labour in a fresh and dynamic new take on physique competitions where fitness meets fashion. -
I look to provide you with an in-depth insight and understanding of what goes on behind the curtain from an athlete’s perspective. From the premium production elements right through to the elaborate theme wear and the first-class physiques possessed by some of the country’s leading fitness models this VLOG will highlight what makes the WBFF such a unique commodity. -
If you’re sitting on the fence about competing I strongly encourage you to check out this video and then earmark the 14th of July in your diary so that you can book your tickets ready to watch all the glitz and glamour from the 2018 WBFF Sydney competition being held at The Concourse in Chatswood. See you there!
🎥Video Credit: @jdsproductions .
Another year older, probably not any wiser but... what better way to celebrate my birthday🎂 than with a huge win against the competition front runners and defending premiers today at Rugby. A character building experience and an absolutely monumental performance from my troops today away from home. I couldn’t be prouder of their efforts!👏🏼 Coaching Rugby is one of the most rewarding experiences. Especially when you’re able to enjoy moments like these with your mates🙏🏻
Build your “house” 🏠 on a solid foundation and it will withstand the test of time. Build it upon a foundation of sand, and it will crumble at some point. A great physique is built from the ground up and your legs provide the necessary foundations to support everything built above it. Prioritise your legs and everything else will fall into place. #Mus
Dressed to impress and ready for Leg Day in my Muscle Nation BreatheFit Heather Black t-shirt made from a tri-blend of Rayon, Spandex and Polyester.
Coupled that with the @musclenationofficial signature squat shorts in black.
Shop this look online now at
m u s c l e n a t i o n . o r g
🤑Use Code: ROBBIE10 for 10% OFF your order!
🔥NEW🔥🎥VLOG covering all the action from Day 2 of the @ausfitnessshow is now live on my YouTube Channel! ☝🏻Click the link in my bio to watch! 👀
The Sydney Fitness Show was on another level!😝Friends, followers and family from within my #FitnessFraternity flocked to the ICC in droves for a fun-filled day of fitness and food! I swear I have an unhealthy obsession. with the Blessed Protein macaroons which are being given away at @ehplabs booth this weekend! The energy was absolutely electric from the outset! Huge lines queued for considerable periods of time to meet and greet with me and the rest of the team at @ehplabs and @musclenationofficial and I just want to thank each and every one of you again for making my expo experience absolutely unforgettable. It really makes my day when I get to put a name to faces and social media accounts. To hear your stories first-hand makes things tangible for me and every effort made to reach out is very much appreciated. To know that so many of you have been actively engaging and using my content is most gratifying and I can’t wait to meet more of you at future expos. -
🎥Video Credit: @benji_media
Do you need to have a Protein Shake Post-Workout?🤔 👇🏻READ BELOW TO FIND OUT!👇🏻
Consuming a protein shake post-workout (or even pre-workout) is not a necessity but it can certainly be a convenient alternative to whole foods if you are strapped for time or you are limited with your macros. Supplements are designed to do just that. Supplement a diet comprised of whole foods. They can be used strategically and used with great effect.
📉For example, during periods of caloric restriction my protein intake will remain relatively high whilst my carb and fat intake will drop progressively. Accordingly, I need to make sure that I'm selecting food sources which satisfy my protein requirements without compromising my budgeted allowance of carbs and fats.
@ehplabs IsoPept Zero is the ideal protein shake for this purpose as it contains 0 grams of sugar and almost 0 grams of fat and carbs per serving. This makes IsoPept Zero the ideal fast absorbing protein shake for anyone trying to gain lean muscle.
Comprised of 5.7 grams of BCAAs and 25 grams of protein, your body will be fueled with the ideal building blocks necessary to maximise muscle growth and repair.
If I'm not having my IsoPept with water I will alternatively mix it with Oats, a bit of sugar-free maple syrup and a dash of cinnamon for a perfect pre-workout snack that includes a lean source of protein coupled with carbs to fuel my workouts🙏🏻
Use Code: ROBBIE10 for 10% OFF when you order from 🖥EHPLabs.com
📸Photo Credit: @lifeofyeroc
#EHPlabs #IsoPept #isopeptzero
Prior planning and preparation prevents a poor performance👊🏻.
Anyone who is involved in bodybuilding and physique development will tell you that it’s a long-game, not a short game. Unfortunately, results don’t happen overnight. Patience is a virtue and it often takes an extended period of time to design, develop and craft a physique to be competitive. The final package that is brought to the stage by the athlete is the by-product of a systematic plan conjured up many months, and in some cases years, in advance. Little by little, bit by bit, set after set, rep after rep.
Every variable accounted for in the lead up to show day. -
The final product is the manifestation of small actionable tasks repeated consistently day in and day out over many months and years. The impact of those menial tasks like meal prep are not immediately felt but they do play a significant role in determining what the final product will inevitably look like. Knowing that the consistent execution of those tasks and the standard with which you perform them will invariably play a role in your success subconsciously holds you accountable… even if the destination isn’t in immediate view just yet, that doesn’t mean you shouldn’t still be working hard behind-the-scenes😏🔜 Little by little, bit by bit, set after set, rep after rep…
📸Photo Credit: @toby.harrison
Happy Mother’s Day Mum😘
Credit to you... you have the quality of tolerance in abundance. Dealing with my crap 💩 over the past quarter of a century has no doubt tested your resolve but for whatever reason you still haven’t disowned me. I can’t express how grateful I am that you haven’t ditched me... yet!😜
On a serious note your unwavering support has allowed me to pursue my passion and make it a career. You dot the i’s and you cross the t’s, accounting for all the variables. You nag, but it’s only ever done with the best intentions at heart and any success I have had in life can be directly linked back to the support you have afforded me to ensure that even when things feel dire, the wheels keep moving in the right direction. Thank you for everything that you do for our entire family. You are the glue that holds us together🙏🏻
#FlashBackFriday with the reigning WBFF Muscle Model World Champion @ajellison 👊🏻I specifically remember leaving the @ehplabs booth to meet AJ and grab a photo. It was at that point that he looked up and started to seemingly search for something on the ceiling before replying: “Of course man but we need to find you the best lighting for the shot, come here...” What a gentleman!😂 Certainly plenty of room for improvement before I can match it with this weapon on stage😅🔜
For all aspiring Australian amateur fitness models and physique competitors the @wbff_aust Sydney Championships will be held at The Concourse in Chatswood on the 14th of July! There is nothing quite like stepping on the WBFF stage and having the opportunity to showcase many months and in some cases even years of hard work. Don’t miss out on this incredible opportunity. Head over to @wbff_aust and register today!
To all competitors prepping for this event keep your eyes on the prize and remain focused on the task at hand. Ain’t nothin’ to it, but to do it!👊🏻😝 #WBFF #wbffaustralia #wbffaus18 #wbffsydney
"You cannot afford to live in potential for the rest of your life; at some point, you have to unleash the potential and make your move."
👉🏻 Don't settle for mediocrity, exceed expectation and realise your personal potential by taking action on your goals and ambitions every single day.
Getting my early morning cardio in wearing the Muscle Nation Signature Style Shorts in Red from @musclenationofficial Functional, aesthetic and comfortable these shorts come in 5 different colours:
✅Fabricated with performance fabric, “Hydrolite”
✅Perfect fit, shape and height for workouts
✅Elasticated performance waistband with drawstring for adjustments and two normal depth pockets for wallet, phone and accessories.
☝🏻Use Discount Code: ROBBIE10 for 10% OFF when you order online from MuscleNation.org
📸Photo Credit: @jujufilms
#ThrowBACKThursday a few days out from the @wbff_official LA PRO/AM at the “The Great Wall” at @goldsgym in Venice Beach, California.
We constantly analyse our physique based on what we can see in the mirror and often design our training program accordingly. Any muscle that is out of sight can quite easily become out of mind and this means that all too often the Back is neglected. Detailed below are a few tips you might like to incorporate into your badk
✅Free-weight Compounds are Key: Multi-joint movements such as Deadlifts, Barbell Bent Over Row, Chin Ups and DB Rows form the foundation of my back regime and are usually positioned first on my program.
✅Focus on the contraction during each rep: whilst it might be tempting to load up the bar and haul as much weight as possible there are downsides to this that go beyond potential injury. When you are training constantly assess whether the muscle you are trying to target is actually doing the work.
☝🏻️Control the tempo of each rep and avoid momentum taking over so that you can get the intended benefit from the exercise. Proper form and execution with every rep will also ensure you avoid injury setbacks - a timely reminder for yours truly!😔
✅Change the grips for variation: Pronated, Neutral and Supinated grips should be use for rowing movements and pull ups. Experiment with wide grip and close grip variations.
✅Frequency: train back twice per week as part of a "Pull Session" with Biceps. Vary the rep schemes and levels of intensity with which you train throughout the week. Heavy loads with low reps on one day focusing on strength followed by a higher volume lighter day later in the week. -
✅Increase Volume over Time📶 Progressive overload and increasing total training volume over time is the key🔑 Track your workouts with a training log and ensure that all things considered you are increasing volume over time when viewing your training from a broader perspective.
The number one goal when dieting down is to drop body fat efficiently. Essentially, you want to preserve as much lean muscle mass as possible whilst shredding away the excess. Seems simple enough but the last thing you can afford to do is compromise your “gains”. Attaining a lean and muscular physique is the goal, not a skinny and stringy one. Unfortunately, in their efforts to get leaner at a faster rate people often place themselves in an aggressive calorie deficit using a myriad of different dieting protocols and physically taxing training regiments. ...but the last thing you can afford to do is to go "Catabolic".
🤔"Catabolic"? Catabolism can lead to muscle breakdown. As you become progressively leaner over time and your calories drop deeper into a deficit your body can start to eat away at your hard-earned muscle as a fuel source to satisfy its energy requirements. After months of building muscle over winter the last thing we we want to do is lose it all due to a drastic deficit.
👉🏻Tips to avoid catabolism when dieting:
☝🏻️Reduce your calories slowly and methodically. You should only look to reduce your calorie intake only when and if weight loss plateaus. To retain as much lean muscle mass as possible you want to try to lose weight at a rate of no more than 0.5kg per week. Conservative cuts in calorie intake are preferable to do aggressive drops.
✌🏻️Have BCAAs during your workout. BCAAs are the building blocks required to build and maintain muscle tissue. When engaging in a physically draining training session it can be very easy for your body to start tapping into your muscle as fuel if your deficit is quite severe. Avoid muscle breakdown by having BCAAs. My preference is @ehplabs #BeyondBCAA 🙏🏻 Perfect during weights, cardio or between meals👌🏻
I usually stack my BCAAs with a Pre-Workout supplement like @ehplabs OxyShred to enhance performance in the gym and during cardio sessions.
To get your hands on your stack today
🖥Go to EHPLabs.com and use Code: ROBBIE10 to get 10% OFF 🇦🇺🇳🇿Aus/NZ for great deals on the entire @ehplabs_ausnz range head to your local supplement retailer!
📸Photo Credit: @jujufilms