Fernando Lopez

Functional strength coach

[Fernando Lopez @surpotraining]

Are you team Hip Thrust or team RDL? Let’s settle the debate in the comments 👇🏽

[Fernando Lopez @surpotraining]

@XRPathologist Sent the link to the wife :)

[Fernando Lopez @surpotraining]

This is what I was waiting for to rebuy at originally after I sold at 690 for nice profit.I lost some patience and bought at a 470 retest because “I didn’t want to miss out if it ran”. luckily I’ve learned to keep some back so ill still be able to avg down heavily in the low 300 range.

[Fernando Lopez @surpotraining]

@XRPathologist @cjvllen @gearaelio @beary_wood @DaveIam11 That makes sense , I just can’t seem to find where to buy. I’ve been following iota since 2017, glad to know you like it for long hold .

[Fernando Lopez @surpotraining]

@XRPathologist NEAR?

[Fernando Lopez @surpotraining]

@XRPathologist Thank you

[Fernando Lopez @surpotraining]

@XRPathologist Hi, it’s me, I’m liquidity. 👋🏽

[Fernando Lopez @surpotraining]

@XRPathologist Moreee

[Fernando Lopez @surpotraining]

Is the back squat king of all leg exercises? It depends.

As a power athlete it may be..but for general fitness and my favorites to grow muscle, are single leg lunge type movements.

you must maintain some spine strength - not all spinal loading is bad.

I’d say smith machine squats are at the bottom of my list.

If back squats hurt you that doesn’t make them bad it means you’re not ready for them, and means you should get your body right.

If you need help contact me - link in bio. #squats #injuryprevention #strengthtraining #fitnesstips #legdayworkout

[Fernando Lopez @surpotraining]

Sweat isn’t just water loss…

it’s sodium, potassium, magnesium, etc
and it leaves your body with no energy.

Replace what matters w/ Hydrate+

https://t.co/0yvVkzDqXP

[Fernando Lopez @surpotraining]

Control > Chaos.
The body grows when it’s challenged with precision overload.

Start tracking your tempo.
Your joints will thank you, your gains will prove it. 💪

#bulletproof #TempoTraining #StrengthTraining #ControlledReps

[Fernando Lopez @surpotraining]

Most people lift weights.

Few control time under tension. ⏱️

Here’s how to read tempo training so you can actually build muscle and strength the right way 👇🏽

[Fernando Lopez @surpotraining]

When your program says:
4×10–12 @ 4–0–X–0 (60s rest)

It means:
•4 sets
•10–12 reps
•Tempo: 4 sec down, explode up
•Rest 60 sec

You’re not just lifting, you’re training with intent.

[Fernando Lopez @surpotraining]

In this video, I break down proper form, common mistakes, and how to progress safely—so you get the most out of every rep:

https://t.co/O28eZzOBIk

[Fernando Lopez @surpotraining]

The Petersen Step-Up is a game-changer for knee health, quad development, and athletic performance.

Whether you’re rehabbing or building strength, this is a must-have in your lower body routine.

#KneeAbility #ATG #PetersenStepUp #FormCheck #KneeHealth #StrengthTraining

[Fernando Lopez @surpotraining]

🔑 Key to Weight Loss: Eat Less Than You Burn!

🍽️ Control Your Intake: It's about eating fewer calories than your daily burn
🥑 Focus on Nutrition: Prioritize protein and whole foods
🔄 Stay Consistent: No secret tricks, just persistent effort and portion control

#fitnesstips #gymtraining #musclebuilding #weightloss #nutritiontips

[Fernando Lopez @surpotraining]

Improve your bench press with these key tricep exercises! 💪

1️⃣ Single Arm French Press: Great for overhead extension, focus on a full range of motion.

2️⃣ Dumbbell Skull Crushers: Keep your elbows pointed up; control the descent, then explode up.

3️⃣ One Arm Side Skull Crusher: Target the triceps by bringing the dumbbell across your face and extending up.

#fitnesstips #gymtraining #musclebuilding #injuryprevention #tricep #armworkout #tricepexercises

[Fernando Lopez @surpotraining]

Stop making this common lunge mistake! 🚫

⚠️ The Wrong Way: Stepping back after dropping down leads to improper form and less effective muscle engagement.

✅ The Right Way: Drop down, then directly step forward in one smooth motion. This ensures you're engaging your glutes, quads, and lower back correctly.

Focus on moving up and forward without pushing back first. It’s tougher, but proper mechanics will maximize your gains.

#fitnesstips #gymtraining #musclebuilding #lunge #legday #legworkout