Designing Croatia today was a lot of fun!! What a crazy World Cup this has been! Who's gonna be tuning in this Sunday?? ??⚽️ ------------ #gym #gymflow #fit #fitnessmodel #croatia #photography #shredded #model #bootybuilder #football #girlswholift #gymrat #aesthetics #teamsavage #fitfam #abs #worldcup2018 #lift #motivation #inspiration #modric #girlswithmuscle #photooftheday #physique  #worldcup #soccer #model #gymmotivation #love

Una publicación compartida de Hailey Harber (@haileyharberfit) el 12 Jul, 2018 a las 2:36 PDT

Posing in my Mexico design!! ??? So, I've been working on building my glutes for the last 5 yrs. I actually spent the first year of my lifting life doing nothing but squats. I was DETERMINED to build my butt with squats, but I got nowhere and ended up totally ditching them after a year passed and I saw no growth. I wanted to cancel my gym membership and quit, I was DONE with them. I ended up making a pact with myself that I would not stop until I had exhausted all training options AND that I was going to do what I had been putting off for so long- LEARN. Up to that point I had relied on others to tell me what I should do for my own goals, and I blindly (and stupidly) believed them. I was an idiot for not learning for myself. So I started digging online. I started looking into the two aspects of training that would get me to my goal. These two areas were 1) the biomechanical aspect- how to make the glutes fire maximally. What lifts do I need to perform (based on studies/EMG charts) and how do I orient/move my body to obtain maximal glute activation, and 2) how do I manipulate the variables in the workout to ensure that my muscles are getting the highest possible hypertrophic signaling? My questions were along the lines of these- "How many sets/reps? Why? How long should I rest in between sets to ensure maximal growth? Why? What does research say? Does 1 minute lead to superior growth vs 3? What about volume? How many sets? What about tempo? Why? And eccentrics?" Basically, I wanted to know how doing two different things would lead to different signals in the cell, and which was best for growth (and many of here variables are still being studied, so there is still a lot of uncertainly). I still have a long way to go but I've learned a lot, and I suggest you do the same if you're looking to change your physique. Knowledge is power!! #gym #gymflow #fit #fitnessmodel #fitness #photography #fitchick #glutes #bootybuilder #gymrat #girlswholift #worldcup #aesthetics #teamsavage #fitfam #worldcup2018 #bodybuilding #lift #motivation #inspiration #bodypaint #girlswithmuscle #photooftheday #physique  #mexico #flex #model #gymmotivation #love

Una publicación compartida de Hailey Harber (@haileyharberfit) el 3 Jul, 2018 a las 4:00 PDT

#colombia design from last week! ??⚽️??If you have an idea for a design, please feel free to DM it to me (try not to just send me 'oh hey do this country!' .. please try and have a specific idea or design). I'm always looking for new ideas :) Hope everyone is having a great week! Honestly this year is just flying by. Already July. Crazy. ----- #gym #gymflow #fit #fitnessmodel #fitness #bodypaint #worldcup2018 #worldcup #bootybuilder #blonde #girlswholift #fifaworldcup2018 #aesthetics #teamsavage #fitfam #abs #fifaworldcup #fifa #motivation #inspiration #bikini #girlswithmuscle #photooftheday #physique  #soccer #sport #model #gymmotivation #love

Una publicación compartida de Hailey Harber (@haileyharberfit) el 2 Jul, 2018 a las 2:45 PDT

BRASIL time ??⚽️? ---- Soooo, there is mounting evidence that training a muscle group more than twice a week (WHEN VOLUME IS EQUATED) is probably overkill (find these studies on Brad Schoenfeld's twitter page, where he posts the latest studies, and lots of other goodies!). Anyway, I would like to note that my frequency has substantially decreased over the last few years I've been training. With me, the general trend has been an increase in volume that has always lead to me needing more recovery time. I used to lift 3-4 days a week (hitting legs each time). I slowly started 1) doing more lifts and sets per lift, 2) building up to heavier weight I. All my lifts, 3) experiencing a LOT more deep soreness (this really amped up when I started focusing on longer controlled negatives, so it would be easy to say that the soreness is eccentric-derived), and BOOM- recipe for extra needed rest days. Early on I feared that missing days would cause me to atrophy, but I haven't observed that at ALL. In fact, it seems that over the last few years as my frequency per week has dropped from lifting 3 times per week to only 1, but I've done nothing but get bigger. Of course it has been a slow road and there are many other factors that are probably contributing to my growth, but I can definitely say that, for me, a decrease in frequency (with weekly volume the same/or increased) hasn't lead to any regression size wise. Will be interesting to follow the upcoming studies. -------- #gym #gymflow #fit #fitnessmodel #fitness #photography #worldcup #fifa #bootybuilder #neymar #girlswholift #football #aesthetics #teamsavage #fitfam #abs #bodybuilding #lift #motivation #brasil #bikini #girlswithmuscle #photooftheday #physique  #brazil #worldcup2018 #model #gymmotivation #love

Una publicación compartida de Hailey Harber (@haileyharberfit) el 22 Jun, 2018 a las 3:34 PDT

One more opener for the 2014 champs- Germany! ?? I grew up in Texas, where 'football' was strictly a term for the American game (men in tights tackling each other). It was a big sport in Texas, but nowhere near how big true 'football' is in the rest of the world. I live in Europe now and have never experienced such an immense, nationwide (worldwide) fervor for a sport. It's really incredible. ------------ #gym #gymflow #fit #fitnessmodel #fitness #fifa #worldcup2018 #glutes #bootybuilder #blonde #girlswholift #soccer #aesthetics #teamsavage #fitfam #football #bodybuilding #argentina #motivation #inspiration #germany #girlswithmuscle #photooftheday #physique  #worldcup #flex #model #gymmotivation #love

Una publicación compartida de Hailey Harber (@haileyharberfit) el 14 Jun, 2018 a las 2:53 PDT

Took a posing vid of that last ab shot, you know. In case anyone wants to cry photoshop ?? anyway, hope y'all stay tuned, I've got a lot of new stuff coming for ya in the next few weeks! ??? Hope everyone has a great weekend ---- #gym #gymflow #fit #fitnessmodel #fitness #photography #video #jeans #bootybuilder #blonde #girlswholift #friday #aesthetics #teamsavage #fitfam #abs #bodybuilding #lift #motivation #inspiration #bikini #girlswithmuscle #photooftheday #physique  #gymrat #flex #model #gymmotivation #love

Una publicación compartida de Hailey Harber (@haileyharberfit) el 6 Abr, 2018 a las 3:25 PDT