Stretches should be performed before you begin your exercise and afterwards to cool the muscle from intense performance. When stretching, it is best to hold a position for 15 to 30 seconds and try not to bounce during the hold. Bouncing will force the muscle to hit a tendon or body part unnecessarily and may cause injury.

Felt meaty so i thought I'd share lol #meaty #meatmuscle #bevfrancis #bevsgym #saturdayflex #saturdayselfie #tattoosandmuscle #flexing #backattack #backthickness (at Copiague, New York) https://www.instagram.com/p/CXE7NLiFbGZ/?utm_medium=tumblr

George Peterson - @georgep_dabull ・・・ Yo @tommyhilfiger where the modeling contract at?! 😂 #npc #ifbb #classicphysique #bodybuilding #muscle #bevsgym #gymlife #lifestyle #mcm #mondaymotivation #fitness #fitfam #fitspo #nutrition #fitnessmodel #fashion #travel #food #aesthetic #aestheticfury #gp3 #dabull @fuckinrockthatgym @muscular_world

First day up in the Northeast for the GASP Iron World Tour was at the legendary East Coast Mecca. @bevsgym Had an awesome time training with these guys @officialgasp • • • #gasp #gaspofficial #ironworldtour #training #bevsgym #mrolympia #powerhousegym #bevsgym #chrispantanosquats https://www.instagram.com/p/ByEjw9LgFO-/?igshid=cqfd7gvy947f

From Friday's meeting with my coach @vinny_galanti08 always striving for success through improvement #Repost @vinny_galanti08 with @repostapp ・・・ Just the slightest tweak can make you look a small % better but it could mean the difference when being judged against some who's back is a small % better than yours. @the_boogieman1984 does the extra work that's needed. Don't do all this training and don't know how to present the final package...then it's all yours to lose!!! #teamgalanti #npc #npcnortheast #npcnj #npcbodybuilding #npcclassicbodybuilding #npcbikini #npcnewsonline #npcnews #bevsgym #ifbb #ifbbpro #ifbbproleauge #ifbbbikinipro #ifbbbodybuilding #ifbbclassicbodybuilding #ifbbfigurepro #ramseynj #contestprep #posingpractice #posingcoach

Proud of these check-in pics.. Boy it's taken a lot of work and diet consistency to just get to this point! So much more i want to achieve. #bodybuildinglifestyle #bevsgym #bevfrancis #powerhouse #loading #moretocome #staystrong #livetolift #tattoosandmuscle #tattooedmuscle #yepimstillhere https://www.instagram.com/p/CYyqRSbL65p/?utm_medium=tumblr

Don Derasmo - @bigdomd ・・・ 💭TBT pre competition...Getting the urge to get back on Stage💪🏆 @vascularnutrition #tbt #competition #goals #bodybuilding #ifbb #wbff #npc #bodybuilder #flex #vascular #ripped #menshealth #gq #gains #fitclub #muscle #muscleandfitness #equinox #bevsgym #fitness #fitfam #instafit #nyc Follow my great friend: @a.stefangermany

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Some #flexfriday action in my @atmethodtraining gear. Ant doesn’t usually take on people for contest preparation but made an acceptation for me and we shut shit down. 2017 was one epic journey and as well as a warm up for us as We were figuring out my body, 2018 were coming in undeniable. #Methodmade #WeGoWhereEverWeWant ...💥Training programs/Nutritional Guidance💥 ‼️ Kaged Muscle Code 10% off: George10 ‼️ ___________________________________________________ #KMsupps #KMambassador #Bevs #Bevsgym #eastcoastmeccamade #npc #ifbb #bodybuilding #mensphysique #classicphysique #fitness #muscles #diet #nutrition #gym #shredded #nyc #newyork #competition #grinding #eastcoastmecca #personaltrainer #powerhouse #fitfam #aesthetics #lifetime #lifetimefitness (at Mid City Gym Health & Fitness)

#Repost @susiemcarr Commitment leads to results... 💪🏼🙌🏼😊 @finaoclothing #alwaysstaycommitted #failureisNOTanoption #FINAO #FINEOclothing #noroomforfailure #motivate #Gymapparel #flygear #fitness #progresss #dedication #train #hustlehard #preplife #veinsallday 😬#consistencyiskey #bikinicompetitor #NPC #iBFF #teamuniverse2017 #bevsgym #teamfinao #strongwoman #fitfam #unstoppable #lovewhatyoudo #succeed 👊🏼😎

Well done @ifbbpro_jeff_classic_beckham 💪🏼💪🏼 #Repost @ifbbpro_jeff_classic_beckham ・・・ What's up fitness fam? The smoke cleared "" I ALWAYS WANTED TO SAY THAT "" LOL I placed 3rd at the #torontosupershow in Canada.. I am happy with what I brought and want to thank all for keeping me motivated.. I hear "Jeff you motivate me"" y'all do the same for me last weeks of prep by sending good vides.. Shout out to all that competed .. #classic #ifbb #npc #npcnews #Eastcoastmecca #bevsgym #international #dowhatyoulove #fitnessislife

@goldsgymnewburgh I work hard and sweat buckets full. @house_of_nutrition1 shirt and @forever21 pants @nike sneakers. #akf #gains #npcnortheast #goldsgymnewburgh #bevsgym #biggkd #pro_edge #theeightjudge #bodybuilding #classicphysique #ebonyfitfreaks

This morning's female fitness person who I follow is @gillianwardathlete. @gillianwardathlete @gillianwardathlete @gillianwardathlete Posing practice. Working on my individual routine today. #nypro #NYPRO2017 #wpd #ifbbpro #drteamhodge #thisisbodybuilding #bevsgym #ifbbpro #wpd #worldrecordholder #multisportathlete #marinecorpsmuscle #rxmuscle #Repost @gillianwardathlete with @insta.save.repost • • • (at New York, New York)

Time to get this year started with a training day at @training_station 💪 #Repost @vinny_galanti with @repostapp ・・・ Training with @roblopez34 @miss.sa1sera and @the_boogieman1984 today! #npc #npcnortheast #npcnj #npcbodybuilding #npcclassicbodybuilding #npcbikini #npcnewsonline #npcnews #bevsgym #ifbb #ifbbpro #ifbbproleauge #ifbbbikinipro #ifbbbodybuilding #ifbbclassicbodybuilding #ifbbfigurepro @getbigordietryingclothing (at Vinny Galanti's Training Station)

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I’ve said this before many times, surround yourself with successful like minded people, surround yourself with people doing better than you that truly want you to succeed. Lastly if you’re the biggest fish in the pond, time to find a bigger pond. Always room to grow always room to get better. @officialgasp @bevsgym (at Bev Francis Powerhouse Gym) https://www.instagram.com/p/ByS2bSNA_RK/?igshid=18ket6t9tuoff