Eric Janicki IFBB Pro(@ericjanickifitness) 인스타그램 상세 프로필 분석: 팔로워 1,950,574, 참여율 12.17%

⚔️ Cable curl vs db curl 😤 ❇️ When it comes to mechanical tension, force distribution, and the strength curve, this variation has a major edge over your standard standing dumbbell curl. Here’s why: 🔹 Consistent Resistance Throughout the Entire ROM – Unlike a dumbbell curl, where resistance drops off at the bottom (due to gravity providing minimal tension when the arm is fully extended), a mid-height cable setup ensures tension is present from full stretch to peak contraction. This means higher total work done by the biceps in each rep. 🔹 Maximal Force Production in the Lengthened Position – Research shows that muscles generate the most force in a stretched position under load. Since the biceps are most mechanically advantaged in slight shoulder flexion (as in the start of this curl), this setup increases force output right where it matters most—at the beginning of the lift, where hypertrophy signaling is strongest. 🔹 More Even Strength Curve – Dumbbells rely on gravity, which means peak resistance occurs around 90 degrees of elbow flexion and drops off before and after. The cable’s constant tension ensures a more even strength curve, keeping force high through both mid and fully shortened ranges. 🔹 Eliminates Momentum, Maximizes Output – The bent-over positioning locks the torso in place, removing body sway and excessive shoulder involvement, leading to pure biceps tension. This isn’t just another curl—it’s a biomechanically superior way to load your biceps through their strongest force-producing ranges. Want bigger arms? Make the switch. ‼️ FOR 1:1 COACHING WITH ME 💭 comment ‘coach’ and I’ll DM YOU TO APPLY‼️ #Biceps #CableCurls #Hypertrophy #MechanicalTension #StrengthCurve #Biomechanics #MuscleGrowth

My perfect back day and why 👇👇👇 This session hits every region of your back with smart exercise sequencing, biomechanical precision, and hypertrophy-focused intent: 1️⃣ Unilateral incline bench supported cable row (low position) 🔹Laser-focuses the lats with full stretch + stability 🔹Being unilateral lets you correct imbalances and drive more force per side 2️⃣Chest supported upper back machine row 🔹Targets traps, rhomboids, and rear delts with clean scapular retraction 🔹Support removes momentum, forcing your upper back to work 3️⃣ Smith machine chest supported low lat row (elevated feet) 🔹 Unique angle to bias the lower lats through a deeper range 🔹 Feet elevated keeps your spine aligned and lats under tension throughout 4️⃣ Narrow grip pulldown 🔹 Vertical plane movement to stretch + contract the entire lat 🔹 Elbows drive down and in for maximum lat shortening 5️⃣ Incline bench cable lat pullover 🔹 Finishes with a brutal stretch-biased isolation 🔹 Keeps tension on the lats without triceps or grip interfering #️⃣ 2 hard working sets each — taken near failure with perfect form That’s 10 total sets, high quality, low fatigue, and total back coverage. Stretch. Contract. Overload. Recover. Grow. 💡 For more tips like this follow me 🫵 for 1:1 coaching, comment ‘Coach’ to apply #backworkout #gym #bodybuilding #fitness #workout #training #motivation

Legend has it he’s still repping 🖖 #3morereps Apparel 🐺 @alphalete Code: Eric #coachescount #gym #funny #bodybuilding #fitness #gym

You’re likely doing your rows wrong ❌ For optimal back engagement • Set yourself back so you can keep torso angle lower without bottoming out • Reach with lats keeping elbows tight in the eccentric phase • Pull by driving elbows down and back • Finish around ~80° torso angle — not leaned way back This keeps tension where it belongs: lats + upper back, through a long range of motion. Common mistake • Sitting upright the whole time • Then leaning way back to “finish” the rep At that point, the load shifts away from the lats and into: • Lower back • Hip extension • Traps/biceps If your torso angle is because you’re putting yourself in the optimal line of pull, not because you’re hinging harder — you’re doing it right. Better pulling mechanics. More tension. More mechanical advantage for the lats 🏋️‍♀️ For 1:1 coaching, use the link in my bio to apply #backworkout #gym #fitness #bodybuilding #workout

Full push workout 🫡 Obviously loving my cable work as always. Can do it in any gym. You can set them up from any angle to target 🎯 any muscle optimally. No limit on ROM. Consistent force curve. ‼️ For coaching, link in my bio to apply 🫡 Serious applicant only ⚙️ training structure Mid chest fly x 2 x 7-10 Upper chest fly x 2 x 7-10 Lying cable laterals x 3 x 7-12 Tricep pushdowns x 3 x 7-12 Decline db stretch fit x 2 x 7-10 #chestworkout #workout #ifbb #gym #fitness

Full recipe below ⬇️ Make sure you get all of your protein and @htltsupps using my code ERIC 1 can pumpkin or 2 cups apple sauce 2 cups cottage cheese 1 cup ricotta 2 bananas sliced 6 eggs 2 zucchini (grated) 8 scoops vanilla protein (I use my brand HTLT) 5 cup oats Pinch sea salt Tsp vanilla extract Mix Optional; Add monk fruit or stevia gradually for desired sweetness Optional; Dark chocolate chips Peanut butter chips Sea salt caramel chips Bake on 400 degrees for 25 mins using silicone baking molds Enjoy 😉 #baking #proteinmuffins #recipe #fitness

Full back/bis session going down 😎 Don’t usually do this much bicep volume, but what the heck, right?! As always powered by my @htltsupps favorites 🍫 Cico bars; best tasting bars in the game (smores is my favorite 🤩) 💊 Turk max and platinum. The only real Turk on the market ⚡️ preworkout JANICKI JUICE 🧃 or preworkout 3.0 - can’t miss with either 💦 Perilyte electrolytes for throughout the day hydration Good balance of upper back and lat focus here. Structure; - deficit db row x 2 x 8-10 - pull ups x 2 x failure - upper back bench supported row x 2 x 6-10 - incline bench curls x 2 x 7-12 - machine curls x 2 x 7–10 - hammer curls x 2 x 6-10 #htlt #workout #biceps #gym #backworkout

Rafaella was awesome. 👏 instant friend frfr. I still don’t know if she said she wanted to punch someone 😂🥊 Who loves this series?! #gymadvice #gym #fitness #bodybuilding #workout

⚔️ Heel elevated high bar squat vs deficit belt squat Both S tier honestly, especially using my patent pending adjustable angle @torq.gear wedge that secures to any footplate (and can be used on the floor as well) - COMING SOON The reason heel elevation is so powerful is bc ⬇️ 1. Deeper reps comfortably, more knee flexion -> more torque -> more stimulus 2. Ankle mobility never is the limiter 3. Reduces lower back and knee pressure due to the ability to maintain a more upright torso What do you prefer?! #bodybuilding #legs #squat #fitness #legworkout

📝 Please read 👇 New Year’s Day always makes me reflect. Years ago, I walked away from a finance career that looked perfect on paper to chase fitness — even when everyone around me thought it was a terrible idea. Stable job. Predictable future. Zero guarantees in what I was choosing instead. And honestly? The beginning wasn’t some highlight reel. I made every mistake you can imagine. I chased trends. I under-ate while overtraining. I confused being “hardcore” with being effective. I made progress… then lost it. Repeatedly. I looked fit, but I didn’t feel good. I was disciplined, but I wasn’t balanced. And the process wasn’t sustainable. Over time, I stopped trying to win fast — and started trying to win forever. I learned how to train with intention. How to eat enough to actually recover. How to build muscle without wrecking hormones, energy, or relationships. How to make progress while still living life. Now I’m still doing this — With kids. With three businesses. With more responsibility than ever. And I’m in the best shape of my life, mentally and physically. That’s why coaching means so much to me. In 2026, I’m personally taking on 5 men who want more than just a temporary transformation. Guys who want to: • Build real muscle • Drop body fat without misery • Feel strong, confident, and energized • Stop starting over every January • And actually enjoy the process this time This isn’t cookie-cutter programming. It’s personalized training, nutrition, accountability, and strategy built around your life — not the other way around. If you’re ready 📲 APPLY USING THE LINK IN MY BIO ‼️ This could be the year you stop chasing motivation — and start building momentum. #fitness #transformation #coaching #nutrition

Creating the monster 😈 #bodybuilding #workout #fitness #gym #motivation

Express push day workout 😤 2 hard sets of each movement (these body weight dips were my last exercise of the workout before I get hate comments for those 😂) Workout structure Cable incline press x 2 x 7-10 Upper chest fly x 2 x 8-10 Incline bench pushdowns x 2 x 8-12 Lying cable laterals x 2 x 7-12 Db overhead extensions x 2 x 8-12 Dips x 2 x failure #chestworkout #workout #bodybuilding #gym #fitness