The sartorius originates at the ASIS and proceeds to traverse obliquely and laterally down the thigh to eventually insert at the anterior surface of the tibia, just inferomedial to the tibial tuberosity, as part of the pes anserinus. In addition to flexing the hip and knee, the sartorius aids in the abduction of the hip. It is innervated by the femoral nerve (i.e., the posterior division of L2 and L3).
To avoid hip flexor pain, you should pay more attention to these muscles, Dr. Siegrist explains. When you are seated, your knees are bent and your hip muscles are flexed and often tighten up or become shortened. “Because we spend so much of our time in a seated position with the hip flexed, the hip flexor has the potential to shorten up. Then, when you are in a hurry because you are running to catch a bus or a plane, or you trip and fall, the muscle could become stretched. Here’s this stiff, brittle muscle that all of a sudden gets extended, and you could set yourself up for strain or some hip flexor pain.”

So, who cares right? Wrong. Everyone has seen that little old man walking with a cane, hunched over almost to the point of staring at the ground. Do you think he always walked like that? I'd bet you he didn't. Maybe he had an injury that never healed properly, or maybe after spending years and years in a similar position, his body became tighter and tighter until eventually he ended up bent over.


How to do it: Start by stepping forward into a lunge with your left foot. Place your right forearm to the ground and your left elbow to the inside of your left foot, and hold the stretch for two seconds. Then place your left hand outside of your foot and push your hips up, pointing your front toes up. Return to standing position and repeat by stepping out with your right foot. Continue alternating sides.
The general strategy adopted by most present-day competitive bodybuilders is to make muscle gains for most of the year (known as the "off-season") and, approximately 12–14 weeks from competition, lose a maximum of body fat (referred to as "cutting") while preserving as much muscular mass as possible. The bulking phase entails remaining in a net positive energy balance (calorie surplus). The amount of a surplus in which a person remains is based on the person's goals, as a bigger surplus and longer bulking phase will create more fat tissue. The surplus of calories relative to one's energy balance will ensure that muscles remain in a state of anabolism.
Although muscle stimulation occurs in the gym (or home gym) when lifting weights, muscle growth occurs afterward during rest periods. Without adequate rest and sleep (6 to 8 hours), muscles do not have an opportunity to recover and grow.[citation needed] Additionally, many athletes find that a daytime nap further increases their body's ability to recover from training and build muscles. Some bodybuilders add a massage at the end of each workout to their routine as a method of recovering.[50]
See what I mean? Notice, how I said the “fatigue of failure”. This is because one must interpret their fatigue properly. (1) Some go past failure thinking something magical is going to happen, when only damage will occur. (2) Some feel slight fatigue, aren’t close to failure, and should keep going to enter in the actual sensation that matters: failure. (3) Some are very close to reaching fatigue, but misinterpret the sensation as failure and stop, when they were only moments away from feeling something they never felt before.
The function of the gluteus maximus is primarily upper leg (thigh) extension, such as moving the upper leg backward—think rising from a squat position. Another way of thinking about this is bringing the torso upright after being hinged forward. Think of a kettlebell swing and you’ll get a good visual for the major action of the gluteus maximus muscle.
Get ready: Attach an ankle collar to a cable pulley at the lowest setting. Wrap the strap around one ankle, then step about three feet away from the pole. Lie facedown on a stability ball so your stomach and upper thighs rest on it, then place the toes of your non-working foot on the floor behind you and your hands shoulder-width apart on the floor in front of you. 

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She describes how to change oneAEs mindset, including psychology-related misconceptions about getting results, why itAEs important to not rush the process, and how to embrace sustainable methods, as well as accepting mistakes and being around supportive people; nutrition aspects, including the basics, guidelines, and moderation; movement patterns of strength training, as well as cardio and glute circuits; and building a better body and gauging and monitoring progress to become oneAEs own lifelong coach.
Stand on your right foot and lift your left foot off the ground. Inhale as you step your left foot backward into a lunge, so that your left knee hovers above the ground. Exhale as you drive through your right heel to rise to a single-leg stance, bringing your left leg forward and up to hip height. Do 10-12 reps. Switch sides. Optional: Load this move by holding a kettlebell at your chest or a dumbbell in each hand.
Most typical bodybuilding programs have way too many sets and reps and use the wrong exercises. However, if you lower the total volume, go heavier, and use compound movements as I’ve outlined above, there is nothing wrong with a body-part split for advanced lifters. In fact, it’s often less stressful to the joints than your average upper/lower split.
You may hear a clicking noise when you move your hip, but that sound is not necessarily a hip flexor issue. Siegrist says the clicking isn't generally the hip flexor alone and often comes from a moving part, like the joint. "Maybe there is a loose body in the joint or loose cartilage at the edge of the hip joint that is mechanically getting irritated,” she says.
Are you sitting right now? Squeeze your buttocks, then release them: You should feel them tighten, then slacken. While slack muscles aren’t necessarily a bad thing—all of our muscles shouldn’t be firing at all times, after all—resting all of your body weight on your slack glute muscles (as you do when you sit) creates a lengthening of the fascial tissues within and surrounding the glutes, which weakens the gluteals’ natural tension. When the buttocks are excessively weak, the quadriceps and hip flexors have to work harder to compensate, and these muscular imbalances often sneakily follow us onto our mats to cause problems and pain. Want help? Try these poses:

If you’re a beginner, you should train with three full-body workouts per week. In each one, do a compound pushing movement (like a bench press), a compound pulling movement (like a chinup), and a compound lower-body exercise (squat, trap-bar deadlift, for example). If you want to add in 1–2 other exercises like loaded carries or kettlebell swings as a finisher, that’s fine, but three exercises is enough to work the whole body.
A good butt workout should target the muscles of the entire glute complex: the big, power-producing gluteus maximus, and the smaller, stabilizing gluteus medius and minimus. Below, York, Jones, and award-winning personal trainer Katie Gould share 13 effective butt exercises you can do at home with minimal equipment. All you need for these glute exercises is a flat resistance band/mini band and a kettlebell.
Preparation – If you have physique or aesthetic goals then you’re going to have monitor your nutrition. That being said, it will require a bit of work to prepare some healthy meals and ensuring you’re getting enough calories. Not only that, you must approach training in the same way. If you don’t have your gym bag essentials prepped, you’ll end up wasting time looking for your belt and wrist wraps which should already be packed.
Lie on your back with knees bent and feet flat on the floor. Lift your hips to come into a bridge position with a neutral spine. Tuck your chin into your chest. Dig your elbows into the ground. Press the bottoms of your feet together and move your heels as close to your butt as possible. Inhale as you lower your hips toward the ground. Exhale as you lift your hips. Do 15 reps.
If your fitness goals are to get strong and build hard, visible muscle, then you’re going to want to train in three phases according to Heath. Strength, conditioning, and a blend of the two that works for you. “If you can get to the gym 4-5 days a week, that would be perfect,” he says. “You can still do chest/tri’s, back/bi’s, legs, shoulders, and make the fifth day a cleanup day, meaning focus on body parts you may be weaker in.” Check out Heath’s guide to finding your best muscle-building routine.
Note that this recommendation is for total weekly volume, which means it would need to be divided up based on how many times you’re training each muscle group per week. So, for example, someone training everything twice per week would do 30-70 reps for each bigger muscle group in each of those workouts, and 15-35 reps for each smaller muscle group in each of those workouts.

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"It'’s especially important to eat a carb- and protein-rich meal immediately after a workout," Aceto says. "Right after training, it turns out that your body is really lousy at taking carbohydrates and sending them down fat-storing pathways,"” he says. "So post-training, carbs will be sent down growth-promoting pathways instead."” And when these carbs are combined with a protein source, you'’ve got a strong muscle-feeding combination because carbohydrates help deliver the amino acids into muscles by boosting insulin levels. This anabolic hormone drives nutrients into the muscle cells and kick-starts the muscle-growth process.

How can the muscle progress just because you held a weight for awhile when you could of held a heavier weight for less time? It won’t. It won’t grow because it’s not receiving new tension. Extending the rep by going slower is great, yes, but this slow must be the actual bar speed and not just slow because you can make it slow. You create actual bar speed by making light weight feel heavy. So lift light weight so that the fibers have to switch when it starts to feel heavy. This will increase your strength compared to just lifting heavier right away or all the time. This will help create an actual tempo with actual weights. Remember my example above about how the overall weight after making light weights feel heavy? This is because your muscles have sensed a level of tension that altered its force production so now you have to lift less, yet work harder. Read that again :) this is growth. This is how muscles sense it needs to grow. If you keep the same weight and never increase the weight, then you keep the same tension. This same tension is not enough to create new tension. Remember when I talked about failure? Well, the point where the fatigue of failure comes into play alters as well. It takes less time. That’s the point. Not much time is needed for growth, just break down the muscle as much as it can to a healthy level and do it again. Keep doing it and keep trying to increase the weight.


Terry follows the old-school bodybuilding mentality of isolating each muscle group (back, shoulders, chest, legs and arms) on a five-day cycle. If he’s trying to grow a certain muscle group, he’ll introduce a second workout on the sixth day. Each of Terry’s workouts lasts between 60 and 90 minutes – “any longer and you're either not pushing yourself hard enough or you're talking too much” – and he makes the most of each session by targeting different parts of each muscle.
my name is Samtak and i recently started experimenting with some supplements after about 4-6 months of working out. as of right now i have a protein shake once a day with gainers in the protein powder and am trying to figure out how to use beta alanine and creatine in combination with BCAA. Can anyone help me figure out how to set out a good plan for better effects from these supplements? my current weight is 60 kg and i am 16
I’m going to cover this in detail in a bit, but for right now, just know this: it’s VERY possible (and common) to gain weight fast in the hopes of gaining muscle fast. The problem, however, is that the majority of the “weight” a person in this scenario will end up gaining will be body fat rather than muscle mass. This is something that needs to be avoided at all costs, and I’ll show you how a little later.
According to research from the University of Stirling, for optimal protein growth, weight lifters need to eat 0.25 to 0.30 grams of protein per kilogram body weight per meal. For a 175-pound person, that works out to 20 to 24 grams of protein at every meal. You’ll get that in three to four eggs, a cup of Greek yogurt, or one scoop of protein powder.

To combat steroid use and in the hopes of becoming a member of the IOC, the IFBB introduced doping tests for both steroids and other banned substances. Although doping tests occurred, the majority of professional bodybuilders still used anabolic steroids for competition. During the 1970s, the use of anabolic steroids was openly discussed, partly due to the fact they were legal.[9] In the Anabolic Steroid Control Act of 1990, U.S. Congress placed anabolic steroids into Schedule III of the Controlled Substances Act (CSA). In Canada, steroids are listed under Schedule IV of the Controlled Drugs and Substances Act, enacted by the federal Parliament in 1996.[10]
When you don't spend enough time strengthening your butt, your other muscles can pay the price, says Metzl. See, when your butt isn't strong enough to support you during activities the way it should, you put more loading force on your hamstrings, which can injure them or other muscles, joints, and ligaments that your hamstrings come in contact with—like your calves or knees. Metzl says that when a patient comes in to see him about an injury, weak glutes are often part of the problem. 

Unfortunately, some people are intolerant to milk, due to the casein (one of the proteins in dairy) and have trouble digesting the sugar in milk, called lactose. If this is the case, stick to whey-only protein shakes. Maximuscle uses Biomax Whey True Protein - a unique blend of whey proteins including whey protein concentrate, isolate and hydrolysate, which are lower in lactose. Biomax Whey True Protein is used in a number of Maximuscle products (Promax and Cyclone).
A: The literature supports roughly 0.8-1 gram per pound of bodyweight in young adults. Can you eat more? As long as you have healthy, functioning kidneys, yes. Will you receive any further physiological benefit from it? Most likely, no. Not only that, since our calories are set, if we choose to overconsume protein then we must reduce either carbohydrates and/or fat in order to keep caloric expenditure within our set range. Once protein needs are met (~0.8-1g/lb of bodyweight) you will likely see greater benefits from higher carbohydrate consumptions given the influence they have on anabolism and the anaerobic energy pathway. However, as I mentioned above, these recommendations will differ for older trainees given the blunted anabolic response from the ingestion of amino acids. 
This exercise is challenging and will certainly be beneficial even without weights. If you can execute perfect form with your body weight, you can make the exercise harder by adding weights to your hands, by stepping on an unstable surface with your front foot (balance disc, foam pad), or you can place your rear leg on an unstable surface such as a physioball. You should be able to comfortably perform 2-3 sets of 10 reps on each leg before advancing this exercise.
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