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adampfau

adampfau

Fitness and Health
Biography

🏋️‍♂️ɪ ᴍᴀᴋᴇ ғɪᴛɴᴇss ᴇᴀsʏ ᴛᴏ ᴜɴᴅᴇʀsᴛᴀɴᴅ 🔥ᴄᴜsᴛᴏᴍ ᴘʟᴀɴs ғᴏʀ ʟᴇss ᴛʜᴀɴ $1 ᴀ ᴅᴀʏ👇

Followers 73.4K
Engagement Rate 0.100%
Engagements / post 98
New followers / day -
Global Rank 395K
Worldwide
Country Rank -
-
Category Rank 3.1K
Fitness and Health
Audience
Topics
Gender
Age
Countries
Languages (beta)
Audience Brand Affinity

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Engagement

Engagement Rate

Avg Likes 83
Avg Comments 15
ER Rate 0.10%

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Likes and Comments

Comments per 100 Likes

• Relationship between likes and comments in recent posts

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Growth

Follower and Post Growth Trends

73.4K

Engagement Rate Growth Trends

0.100%

Notable Engagers

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Mentions
Stats
Engagement rate 0.100%
Posts per week
Mentioned accounts
L
legionathletics
Mentioned hashtags
#
backworkout
#
backday
#
backexercises
#
backdayworkout
#
bicepday
Recent Posts
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BARBELL ROW MISTAKE A common barbell row mistake is shrugging the shoulders as you row shifts tension onto the traps. Instead, retract your shoulders to keep the emphasis on your lats. #barbellrows #…
2023-01-18
Est. reach 22K - 36.7K
3 0 3.31K
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LAT PULLDOWN MISTAKE A common lat pulldown mistake is sitting too upright and pulling the bar too far down. When you do this and allow your elbows to travel behind your body, the tension shifts onto …
2023-01-16
Est. reach 22K - 36.7K
12 1 21.3K
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LAT PULLDOWN MISTAKES Here are 2 common lat pulldown mistakes. Although going wider, as long as it’s not too wide to the point where your shoulders are put in a compromised position, isn’t necessaril…
2023-01-13
Est. reach 22K - 36.7K
6 0 8.19K
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LEG PRESS MISTAKE Although too little range of motion is a more common mistake on the leg press, for those non ego lifters, too much range of motion isn’t good either. Bringing the weight too low can…
2023-01-12
Est. reach 22K - 36.7K
8 3 22.7K
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BEST 3 SPORTS SUPPLEMENTS @legionathletics is having a HUGE subscribe and save sale this week. You’ll receive 20% off on all your supplements FOR LIFE. Make sure to use code APFAU at checkout. Here a…
2023-01-11
Est. reach 22K - 36.7K
4 0 3.15K
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BACK TRAINING TIP If you struggle with feeling your back on barbell rows and other rowing exercises because you feel your biceps and forearms take over, try using a thumbless grip. This will help you…
2023-01-09
Est. reach 22K - 36.7K
6 8 12.2K
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If you have a fitness goal and your first question is about supplements, you have already failed. If you have a fitness goal and your main focus is fad diets or the latest exercise trend, you have al…
2023-01-06
Est. reach 22K - 36.7K
0 0 3.19K
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DUMBBELL BENCH PRESS MISTAKE A common dumbbell bench press mistake is bringing the dumbbells too high up on your chest. This puts a lot of stress on the shoulders instead of the chest. Instead, lower…
2023-01-04
Est. reach 22K - 36.7K
212 51 420K
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SHOULD YOU TRAIN YOUR ABS? A common belief is that abs get hit with compound exercises like squats and deadlifts so you do not need isolate them. While this is true, your biceps get hit with compound…
2023-01-03
Est. reach 22K - 36.7K
1 4 8.78K
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DUMBBELL CURL TIP If you struggle with swinging your arms on seated dumbbell curls, try sitting on a lat pulldown station. By pinning your elbows to the pads, you can avoid cheating which will help i…
2023-01-02
Est. reach 22K - 36.7K
5 1 19.4K
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STOP SHOCKING YOUR MUSCLES If your program has you constantly changing your exercises each workout, you should probably question your routine. Doing an endless variety of exercises might “feel” benef…
2022-12-30
Est. reach 22K - 36.7K
4 2 8.08K
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DEADLIFT MISTAKE A deadlift mistake is hyperextending your back at the top of the rep. It “feels” like you are competing the rep by doing so but this doesn’t provide any benefit and puts you at great…
2022-12-28
Est. reach 22K - 36.7K
10 4 12.3K
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LATERAL RAISE MISTAKE A lateral raise mistake is keeping the arms too straight. This puts unnecessary stress on the elbows and doesn’t engage the side delts as well. Instead, keep your arms slightly …
2022-12-26
Est. reach 22K - 36.7K
48 8 88.5K
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Counting calories or tracking macros with the goal of taking control of your nutrition, body, and overall health tends to be viewed with a negative stigma. You should never feel bad for wanting to im…
2022-12-23
Est. reach 22K - 36.7K
1 1 4.95K
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BICEP PEAK The bicep has two heads. The long head is the outer head and the short head is the inner head. The long head is the part that contributes to what’s referred to as the “bicep peak.” Althoug…
2022-12-21
Est. reach 22K - 36.7K
33 17 67.4K
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BULK OR CUT Should you bulk or should you cut? When I say bulking, I am referring to eating in  a small caloric surplus to gain muscle. When I say cutting, I mean eating in a caloric deficit to lose …
2022-12-20
Est. reach 22K - 36.7K
7 1 9.28K
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OVERHEAD PRESS GRIP Overhead presses are one of the most effective exercises for developing your shoulders. A common mistake is using too wide of a grip. Your grip shouldn’t be as wide as your grip f…
2022-12-19
Est. reach 22K - 36.7K
7 1 23.8K
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PULL HYPERTROPHY WORKOUT Following up last week’s pull strength workout, this is an example of a pull hypertrophy workout. A pull workout is where you target your back, biceps, traps, and rear delts.…
2022-12-17
Est. reach 22K - 36.7K
15 1 17.9K
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FAT LOSS VS. WEIGHT LOSS Do you want to lose fat or do you want to lose weight? By simply doing a ton of cardio and restricting your calories, you will lose weight. However, a lot of the weight will …
2022-12-16
Est. reach 22K - 36.7K
7 5 7.07K
...
WHAT MAKES YOU FAT? At some point, I think almost everything has been blamed for causing fat gain. Carbs have probably suffered the most ridicule. However, carbs alone won’t make you fat. Fat hasn’t …
2022-12-15
Est. reach 22K - 36.7K
17 8 22.5K
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WANT WIDER BICEPS? Do you want wider biceps? Regular bicep curls mainly target the long head and short head of the bicep but one muscle that is often overlooked is the brachialis. Technically, the br…
2022-12-14
Est. reach 22K - 36.7K
1.54K 168 2.2M
...
WORST THING TO DO BEFORE A WORKOUT Stop doing intense cardio before your workouts! Research shows that cardio before lifting weights negatively impacts lifting performance. On the other hand, if you …
2022-12-13
Est. reach 22K - 36.7K
11 5 8.63K
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BENCH PRESS MISTAKE One of the biggest mistakes people make when doing all bench bench press variations is flaring their elbows. Not only is this less effective for hitting your chest, but doing this…
2022-12-12
Est. reach 22K - 36.7K
178 13 184K
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PULL STRENGTH WORKOUT Here is an example of a pull strength workout. A pull day is a workout where you target your back, biceps, traps, and rear delts. Rest times on strength workouts are generally 3…
2022-12-10
Est. reach 22K - 36.7K
4 2 8.3K
...
SUSTAINABLE FAT LOSS You don’t have to do things you hate to lose weight! The process of losing weight is fairly simple. The most challenging part is finding a plan that’s enjoyable enough for you to…
2022-12-09
Est. reach 22K - 36.7K
2 0 7.54K
...
LAT PULLDOWN VARIATIONS Lat pulldowns are one of the most popular back exercises. There are tons of different attachments and grips you can use and while there will be overlap of the muscles hit betw…
2022-12-07
Est. reach 22K - 36.7K
4.78K 387 2.4M
...
Can push-ups really build muscle?

A 2017 study compared muscle and strength gains between bench press and push-ups on men with minimal training experience. One group only did push-ups. Another group…
2022-12-06
Est. reach 22K - 36.7K
20 6 62K
...
UPRIGHT ROW TIP An upright row mistake is using too narrow of a grip and bringing the bar up too high. This can lead to shoulder pain, wrist pain, and emphasizes the traps more than the side delts. I…
2022-12-05
Est. reach 22K - 36.7K
25 2 54.8K
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CREATINE Q&A The huge @legionathletics Black Friday sale is still going on. Save up to 30% off on all Legion supplements. Use code APFAU so they know I sent you 💪🏼. Creatine monohydrate is one of the…
2022-12-02
Est. reach 22K - 36.7K
21 6 19.6K
...
SHOULDER PRESS MISTAKE A shoulder press mistake is stopping at 90 degrees. The lockout portion of the movement uses mostly triceps. Your shoulders are more engaged at the bottom half of the rep. If y…
2022-11-30
Est. reach 22K - 36.7K
34 21 97.2K

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