Activity Report

Nyle Nayga
Nyle Nayga
@nylenayga
Followers: 1,122,257Posts: 1,107Following: 1,676
IFBB Pro “Goku” 🎙️ @trensparentpodcast @youngla @hugesupplements code NYLE purdue mechanical engineer nyle@pathtalent.co my fun links👇
View all posts from @nylenayga
I had no clue what I was doing. I just didn’t want to feel ashamed of myself anymore. My 10-Year Transformation video is up on YouTube. I was bullied. I felt inadequate. Everyone in Texas was racist to me. I was that chubby chink. I was that weird short fat asian only-child in the middle of a southern country town. I was an outcast; never like anyone else. Everyone shared commonalities with each other. Everyone connected with each other. Life at home was studying & chores - controlling asian “tiger parenting” to train your child to high levels of achievement and success in order to carry on honor in the family name. I was called fat and worthless. At school. At home. I had nowhere to go to and coped by inflecting pain on myself alone in my room. I just wanted some sort of acknowledgment; some sort of love… and without love, I felt like my existence was meaningless. Life was so lonely. One day, I came home from school crying for being made fun of. Looking for comfort, I was returned with “well then stop eating. That’s why kids make fun of you.” I snapped. I stopped eating and fasted for 3 days. Seeing how much weight I lost excited me… and so I fasted more. I could make everyone happy. When I accidentally ate, I’d go over the toilet and shove my fingers down my throat. I lost 40lb in a month, with bruises on my head and cuts on my arms. [Full caption in swipe above] 10 years is a lot. You can do it in less. It was a long and arduous process of trial & error for me. I had to figure out everything for myself - no friends, no siblings, no parental guidance Looking back, I now realize my journey wasn’t just a fitness journey, but a long road to self-love🤍 So, I want to be here for you guys so you don’t have to go thru the 10 years of trial and error, unhealthy diet methods, and mistakes I had to go thru to get to where I am today. I just want to help you guys get whatever it is you want, whether it be your dream body, being healthy, being proud of your work, or finding happiness and self-love. We can all bring each other up. We can make it together📈 Thank you guys for everything. Let’s do this together🤍 ~YouTube link in story and bio~
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WE’RE BACK BABY! w/ Chest & Tri’s in the New @youngla🔥 👕 Wearing @youngla 426 Oversized Shirt, 302 Stringer, & Perfect Joggers RESTOCKING (7/21) 💠 Use code ‘NYLE’ for 15% off 💠 1. Pause-Rep Incline Dumbbell Press - 4 x 6-9 2. Underhand Bench Press to Upper Abdomen - 4 x 10-12 (be careful with shoulders) 3. Sven Press - 4 x 12-15 4. Supinated-Grip Lower Chest Cable Flys - 2 x 8-10, 2 x 15-16 5. Pronated-Grip Upper Chest Cable Flys - 4 x 15-16 6. Lower Chest Press Dropset - 3 x 8-10 to failure, drop 25-45lb AMRAP, drop 25-45lb AMRAP 7. Overhead Dumbbell Trice Extension - 2 x 8-10, 3 x 16-18 Notes: 2-3min rests between same exercises. One very light warm-up set each exercise before the sets above. Work up to heaviest weight by 2nd set. About (beginner: 2-4 reps/advanced: 1-2 reps) from failure each set. Final set of 3, 4, 5, & 7 to failure) - 🧬I take @ehplabs Pride, OxyShred Non-Stim, & PSI for pre-workout • Use ‘NYLE10’ for 10% OFF - 💪 ***www.nylenayga.com*** (in my bio) Visit to explore my 1-on-1 COACHING Services, Personalized Bodybuilding PROGRAMS, or become a personal client @naygagains 👈👈 - 📸: @trevinfit - ❗️My workouts tend to be more volume than optimal for beginner lifters. I make these routines for the purpose of building aesthetics based on the knowledge I’ve gained over the years in what workout splits and exercises I used to build and shape my own body. Each workout is provided with the intention of being a new routine for you in case you’ve hit a pleateau in progress with your current routine. In the end, progressive overload is what will drive hypertrophy (muscle gain), and the best way to actively measure progressive overload “accurately” is to measure the total volume of work done on that muscle group(s) and increase that volume by a small increment at each proceeding recurrence of that muscle group throughout your program The easiest way to ensure you’re increasing volume is by keeping the exercises of each recurrence of that muscle group a constant (doing the same exercises at each recurrence) in order to eliminate exercise variance as a variable
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Ready for classic.
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I’m sorry if we haven’t been very responsive recently. The last week has been tough but we’re back on it because Liv and Ryan wouldn’t have wanted it any other way🕊️ 10 weeks. Back day. • @youngla drop 7/30, 3pm est || code ’NYLE’ • @hugesupplements || code ‘NYLE’ 1. Dumbbell reverse fly with focused scapula retraction: 4 x 10 + 40% weight drop set w/ 4sec eccentrics (last set) 2. Plate loaded high row: 4 x 8 3. Mag-grip medium pulldown: 4 x 15 + rest-pause set (last set) 4. Chest supported single arm row: 4 x 15 + rest-pause set (last set) 5. Dumbbell hammer curl: 3 x 8 + rest-pause set (last set) 6. Concentration curl: 3 x 15 + rest-pause set (last set) *Rest-pause sets: End last set of the exercise to failure followed by 30sec rest and amrap til failure repeated until you can only do 1 full rep for a set Full workout walkthrough videos on YTube: Nylenayga 📸: @roman.atlaz @wnrscircletf Notes: My coach and I have a program encompassing training, diet, ped’s etc, but regarding training, he just tells me to focus on progressive overload - so I implement our training program in the RP Hypertrophy app since it gives the right weight/volume recommendations every week to maximize longterm growth - Based on: your pump, how fatigued you feel, how your joints feel, etc… it takes in everything to account -none of which I took into account in college because the only accounting I did was counting how many dumpys were in my class:) Use code ‘nyle’ at the Rpstrength.com checkout (and if it gives you a bad tan, they’ve got a 30 day money back guarantee so you can get your money back) @rpstrength - ❗️I would follow the same workout for a minimum of 4 weeks. My workouts tend to be more volume than optimal for beginner lifters. I make these routines for the purpose of building aesthetics based on the knowledge I’ve gained over the years in what workout splits and exercises I used to build and shape my own body. Each workout is provided with the intention of being a new routine for you in case you’ve hit a plateau in progress with your current routine.
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Legs took most of the growth this last 10 months. My program: • Wearing @youngla mega sale tomorrow 7/15, 3pm est || code ’NYLE’ • @hugesupplements || code ‘NYLE’ Warm up: incline reverse walking 1st exercise: hack squat 1. Smith machine Bulgarian split squat: 3 x 12 + 40% weight drop set w/ 4sec eccentrics (last set) 2. Hack squat: 3 x 12 3. Stretch mediated leg extension: 4 x 16 + rest-pause set (last set) 4. Nordic hamstring curl: 3 x 10 5. Lying hamstring curl: 5 x 15 + rest-pause set (last set) 6. Calf raise: 4 x 12, 4 x 18 + rest-pause set (last set) *Rest-pause sets: End last set of the exercise to failure followed by 30sec rest and amrap til failure repeated until you can only do 1 full rep for a set @wnrscircletf Full workout walkthrough videos on YTube: Nylenayga Notes: I do 2 warm-up set(s) before working sets above. About 1 rep from failure each set. - ❗️I would follow the same workout for a minimum of 4 weeks. My workouts tend to be more volume than optimal for beginner lifters. I make these routines for the purpose of building aesthetics based on the knowledge I’ve gained over the years in what workout splits and exercises I used to build and shape my own body. Each workout is provided with the intention of being a new routine for you in case you’ve hit a plateau in progress with your current routine. In the end, progressive overload is what will drive hypertrophy (muscle gain), and the best way to actively measure progressive overload “accurately” is to measure the total volume of work done on that muscle group(s) and increase that volume by a small increment at each proceeding recurrence of that muscle group throughout your program.
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More info… Two of my favorite isolation lat exercises. I pair 2 lat exercises with 2 “back thickness” exercises for a full back workout. 3-4 sets of each. I interchange 8 and 15 reps, but anywhere 5-30 is scientifically sound, so best to experiment with what you like best) 12 weeks out.
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This last year, been focusing on back thickness & lats all in 1 workout per week with some new movements & intensifiers, since my back still isn’t even close to your avg classic pro champ. 13 weeks out. • New @youngla drop July 15th, 3pm est || code ’NYLE’ • 4th July sale: 30% off all @hugesupplements pump serum + magnify, with Jam & igf1-lr3 || code ‘NYLE’ Warm up: face pulls (external rotation) 1. Bent over dumbbell row: 3 x 10 2. Cable high row w/ support: 4 x 8 + 40% weight drop set w/ 5sec eccentrics (last set) 3. Wide-grip lat pulldown: 4 x 12 + rest-pause set (last set) 4. The punisher t-bar row: 3 x 12 + 40% weight drop set w/ 5sec eccentrics (last set) 5. Machine curl: 5 x 15 + rest-pause set (last set) 6. Finisher: Chest supported wide grip row: 2 x 10 + rest-pause set (go til you can’t move) *Rest-pause sets: End last set of the exercise to failure followed by 30sec rest and amrap til failure repeated until you can only do 1 full rep for a set Full workout walkthrough videos on YTube: Nylenayga Notes: I do 2 warm-up set(s) before working sets above. About 1 rep from failure each set. - ❗️I would follow the same workout for a minimum of 4 weeks. My workouts tend to be more volume than optimal for beginner lifters. I make these routines for the purpose of building aesthetics based on the knowledge I’ve gained over the years in what workout splits and exercises I used to build and shape my own body. Each workout is provided with the intention of being a new routine for you in case you’ve hit a plateau in progress with your current routine. In the end, progressive overload is what will drive hypertrophy (muscle gain), and the best way to actively measure progressive overload “accurately” is to measure the total volume of work done on that muscle group(s) and increase that volume by a small increment at each proceeding recurrence of that muscle group throughout your program.
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13 weeks out. no edit. side goonlighting
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2 yrs ago: (179lb) vs. Now: (200lb) First 2 years of bulking on ped’s Still just a small socialmediabodybuilder • New @youngla drop July 2nd, 3pm est || code ’NYLE’ • Pre: @hugesupplements pump serum + magnify, with Jam & igf1-lr3 || code ‘NYLE’ Warm up: face pulls (external rotation) 1. Single-arm cable lat pulldown: 3 x 10 + 40% weight drop set w/ 4sec eccentrics (last set) 2. Chest-supported plate loaded row: 4 x 8 + 40% weight drop set w/ 4sec eccentrics (last set) 3. Bent over dumbbell row: 3 x 12 + rest-pause set (last set) 4. Dual cable lat pulldown: 2 x 12 + rest-pause set (last set) 5. Underhand lat pulldown: 2 x 15 + rest-pause set (last set) *Rest-pause sets: End last set of the exercise to failure followed by 30sec rest and amrap til failure repeated until you can only do 1 full rep for a set Full workout walkthrough videos on YTube: Nylenayga Notes: I do 2 warm-up set(s) before working sets above. About 1 rep from failure each set. - ❗️I would follow the same workout for a minimum of 4 weeks. My workouts tend to be more volume than optimal for beginner lifters. I make these routines for the purpose of building aesthetics based on the knowledge I’ve gained over the years in what workout splits and exercises I used to build and shape my own body. Each workout is provided with the intention of being a new routine for you in case you’ve hit a plateau in progress with your current routine.
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15 weeks out. classic debut. I’m back • Wearing new @youngla drop tomorrow 6/19 3pm est || code ’NYLE’ • Pre: @hugesupplements pump serum + magnify, with Jam & igf1-lr3 || code ‘NYLE’ I do #3 incline db press first Superset: 1. Full Range Lower Chest Cable Fly: 3 x 10 + 40% weight drop set w/ 4sec eccentrics (last set) 2. Slight Pronated Rope Tricep Pushdown: 4 x 15 + 40% weight drop set w/ 4sec eccentrics (last set) - 3. Incline DB Press: 4 x 10 Superset: 4. Pec Deck Fly: 3 x 15 + rest-pause set (last set) 5. Overhead rope tricep extension: 4 x 15 + rest-pause set (last set) *Rest-pause sets: End last set of the exercise to failure followed by 30sec rest and amrap til failure repeated until you can only do 1 full rep for a set Notes: My coach and I have a program encompassing training, diet, ped’s etc, but regarding training, he just tells me to focus on progressive overload - so I implement our training program in the RP Hypertrophy app since it gives the right weight/volume recommendations every week to maximize longterm growth - Based on: your pump, how fatigued you feel, how your joints feel, etc… it takes in everything to account -none of which I took into account in college because the only accounting I did was counting how many dumpys were in my class:) Use code ‘nyle’ at the Rpstrength.com checkout (and if it gives you a bad tan, they’ve got a 30 day money back guarantee so you can get your money back) I do 2 warm-up set(s) before working sets above. - ❗️I would follow the same workout for a minimum of 4 weeks. My workouts tend to be more volume than optimal for beginner lifters. I make these routines for the purpose of building aesthetics based on the knowledge I’ve gained over the years in what workout splits and exercises I used to build and shape my own body. Each workout is provided with the intention of being a new routine for you in case you’ve hit a plateau in progress with your current routine.
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Prep started * @youngla new drop 6/19 3pm est || code ’NYLE’ • @hugesupplements arachnidone, electrolytes || code ‘NYLE’ @kaiwachiofficial - necrosis (album) 1. Deadlift Shrug Machine Row: 3 x 10 2. Chest-Supported Machine Row: 3 x 15 + 40% weight drop set w/ 4sec eccentrics (last set) 3. Machine Pullover: 4 x 10 + 40% weight drop set w/ 4sec eccentrics (last set) 4. Wide-grip cable row: 3 x 15 + rest-pause set (last set) 5. Medium grip lat pulldown: 4 x 15 + rest-pause set (last set) 6. Incline seated DB curl: 3 x 10, 2 x 16+ rest-pause set (last set) *Rest-pause sets: End last set of the exercise to failure followed by 30sec rest and amrap til failure repeated until you can only do 1 full rep for a set Full workout walkthrough videos on YTube: Nylenayga Notes: I do 2 warm-up set(s) before working sets above. About 1 rep from failure each set. - ❗️I would follow the same workout for a minimum of 4 weeks. My workouts tend to be more volume than optimal for beginner lifters. I make these routines for the purpose of building aesthetics based on the knowledge I’ve gained over the years in what workout splits and exercises I used to build and shape my own body. Each workout is provided with the intention of being a new routine for you in case you’ve hit a plateau in progress with your current routine. In the end, progressive overload is what will drive hypertrophy (muscle gain), and the best way to actively measure progressive overload “accurately” is to measure the total volume of work done on that muscle group(s) and increase that volume by a small increment at each proceeding recurrence of that muscle group throughout your program.
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Prep starts in a couple weeks. Compound v on arm days only • Fit: @youngla new drop Thurs 5/22 3pm est || code ’NYLE’ • Pump: @hugesupplements || code ‘NYLE’ 1. Unilateral hammer curl: 4 x 10 + 40% weight drop set w/ 4sec eccentrics (last set) 2. Spider Curl (elbows forward): 4 x 15 + rest-pause set (last set) 3. Pronated tricep pushdown: 5 x 10 + 40% weight drop set w/ 4sec eccentrics (last set) 4. Dumbbell skull crusher: 4 x 15 + rest-pause set (last set) *Rest-pause sets: End last set of the exercise to failure followed by 30sec rest and amrap til failure repeated until you can only do 1 full rep for a set Notes: My coach and I have a program encompassing training, diet, ped’s etc, but regarding training, he just tells me to focus on progressive overload - so I implement our training program in the RP Hypertrophy app since it gives the right weight/volume recommendations every week to maximize longterm growth - Based on: your pump, how fatigued you feel, how your joints feel, etc… it takes in everything to account -none of which I took into account in college because the only accounting I did was counting how many dumpys were in my class:) Use code ‘nyle’ at the Rpstrength.com checkout (and if it gives you a bad tan, they’ve got a 30 day money back guarantee so you can get your money back) @rpstrength - ❗️I would follow the same workout for a minimum of 4 weeks. My workouts tend to be more volume than optimal for beginner lifters. I make these routines for the purpose of building aesthetics based on the knowledge I’ve gained over the years in what workout splits and exercises I used to build and shape my own body. Each workout is provided with the intention of being a new routine for you in case you’ve hit a plateau in progress with your current routine. In the end, progressive overload is what will drive hypertrophy (muscle gain), and the best way to actively measure progressive overload “accurately” is to measure the total volume of work done on that muscle group(s) and increase that volume by a small increment at each proceeding recurrence of that muscle group throughout your program.
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