Site enhancement oil, often called "santol" or "synthol" (no relation to the Synthol mouthwash brand), refers to oils injected into muscles to increase the size or change the shape. Some bodybuilders, particularly at the professional level, inject their muscles with such mixtures to mimic the appearance of developed muscle where it may otherwise be disproportionate or lagging.[54] This is known as "fluffing".[55][56] Synthol is 85% oil, 7.5% lidocaine, and 7.5% alcohol.[55] It is not restricted, and many brands are available on the Internet.[57] The use of injected oil to enhance muscle appearance is common among bodybuilders,[58][59] despite the fact that synthol can cause pulmonary embolisms, nerve damage, infections, sclerosing lipogranuloma,[60] stroke,[55] and the formation of oil-filled granulomas, cysts or ulcers in the muscle.[59][61][62] Rare cases might require surgical intervention to avoid further damage to the muscle and/or to prevent loss of life.[63]

As a parting thought, we can’t emphasize enough the importance of consistency and staying focused. Your workouts shouldn’t be two-hour affairs—each visit to the gym needs to be fast-paced and intense. With that as your guide and following the heavy-duty blueprint laid out here, we can’t promise it’ll be easy, but the results should be worth every drop of sweat. Just think, 10 more muscular pounds may be a mere month away.


Eating the right carbs is important too. Carbohydrate is stored in your body in the form of glycogen. Glycogen in the muscles is an important fuel reserve during intense physical exercise or in times of energy restriction – protein sparing. It is best to restrict or to keep away from junk carbohydrates such as sweets, cakes, and biscuits, and stick to foods like porridge, pasta (wholemeal), rice (brown), bread (wholegrain), and cereals (try to choose the versions with low or reduced sugar and salt). For more on carbohydrate and the effect of sugar on the body, click here.
Those 5-pound dumbbells were a great place to start as a beginner, but if you've been lifting weights for a while, it's time to bump up the weight. “You can use both exercise machines and free weights,” explains Michele Olson, PhD, exercise physiologist, professor of exercise science at Auburn University Montgomery, “but, if you are not lifting heavy enough weight, it doesn’t matter if you are primarily using free weights or machines.” In order to build muscle, you must break down muscle tissue using a weight that is challenging enough to cause micro-tears, which when repaired, form denser, stronger fibers.
^ Burd, Nicholas A.; Yang, Yifan; Moore, Daniel R.; Tang, Jason E.; Tarnopolsky, Mark A.; Phillips, Stuart M. (2012). "Greater stimulation of myofibrillar protein synthesis with ingestion of whey protein isolate v. Micellar casein at rest and after resistance exercise in elderly men". British Journal of Nutrition. 108 (6): 958–62. doi:10.1017/S0007114511006271. PMID 22289570.
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Some bodybuilders use drugs such as anabolic steroids and precursor substances such as prohormones to increase muscle hypertrophy. Anabolic steroids cause hypertrophy of both types (I and II) of muscle fibers, likely caused by an increased synthesis of muscle proteins. They also provoke undesired side effects including hepatotoxicity, gynecomastia, acne, the early onset of male pattern baldness and a decline in the body's own testosterone production, which can cause testicular atrophy.[42][43][44] Other performance-enhancing substances used by competitive bodybuilders include human growth hormone (HGH), which can cause acromegaly.


The gluteus medius muscle originates on the outer surface of the ilium between the iliac crest and the posterior gluteal line above, and the anterior gluteal line below; the gluteus medius also originates from the gluteal aponeurosis that covers its outer surface. The fibers of the muscle converge into a strong flattened tendon that inserts on the lateral surface of the greater trochanter. More specifically, the muscle's tendon inserts into an oblique ridge that runs downward and forward on the lateral surface of the greater trochanter.


An upper/lower split can last you forever. A lot of massive, strong powerlifters stick with that throughout their entire lifting careers. However, if you’re older and/or have some trouble recovering, you may prefer a push/pull/legs split that has you training everything directly once per week. This is how most famous bodybuilders have trained in the past and many still do.

Do standard squats with a weighted bar. Place enough weight on a bar and rack so that it's a little lower than shoulder height. It should be heavy enough that doing a squat is difficult, but not impossible. If you're a beginner, this may mean using a bar without any weight to start with. Duck under the bar and stand up so that the bar rests comfortably on your trapezius muscles, just below the neck. Keep your knees slightly bent and your legs slightly wider than shoulder width. Lift the bar up off the rack and move backwards one step.
Eating the right carbs is important too. Carbohydrate is stored in your body in the form of glycogen. Glycogen in the muscles is an important fuel reserve during intense physical exercise or in times of energy restriction – protein sparing. It is best to restrict or to keep away from junk carbohydrates such as sweets, cakes, and biscuits, and stick to foods like porridge, pasta (wholemeal), rice (brown), bread (wholegrain), and cereals (try to choose the versions with low or reduced sugar and salt). For more on carbohydrate and the effect of sugar on the body, click here.
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.
While it'’s okay to chow down on the occasional fast-food choice for convenience, a mass-gain program isn'’t an excuse to gorge on pizza and chocolate sundaes. “"Rebuilding muscle tissue broken down by training requires energy -— in other words, calories,"” says bodybuilding nutritional guru Chris Aceto. "“But many people, including many nutritionists, overestimate the energy needs for gaining mass, encouraging extreme high-calorie intakes. This often leads to an increase in bodyfat, making you bigger, for sure, but also leaving you fat." In general, aim for 300-500 more calories every day than your body burns through exercise and normal functioning (multiply bodyweight by 17). And that'’s divided among six meals a day.

Most people require around 20 calories per pound (or 44 kcal / kg) of bodyweight to gain muscle mass. Using a 180-pound (82kg) male as an example, the required daily calorie intake is 3600 calories (20 kcal x 180 lb = 3600 kcal). When it comes to gaining weight, it is likely that you may put on a few pounds of fat along the way, but if you do find your body fat increasing, either increase the amount of aerobic exercise (moderate intensity) you are doing or slightly reduce the total number of calories you are consuming. Remember you can’t force feed muscle gain!
"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.

I HATE that the resistance training community can be so tribal. I have been preaching to bodybuilders for years about the benefits of powerlifting, or Olympic lifting or kettlebells or even Crossfit style conditioning and many have been receptive. Learn from each other and achieve levels of fitness you simply could not have otherwise. Don’t brush off bodybuilding wisdom…it could be the missing factor in your program.
Bodybuilders do cardio training such as running and using a StairMaster StepMill to burn fat and make their muscles more visible. “Do cardio throughout the year at least three days a week for at least 30-40 minutes, whether it be first thing in the morning on an empty stomach or after a post-workout protein shake,” says Heath. “Cardio won’t kill your gains as much as you think, you’ll see how much muscle you really have.” Break a sweat to stay lean ’round the clock.
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But, what about fats? Well, our body fat is the home for fats. Whatever fats not used for energy will be stored as fat. That’s the point of fat. This doesn’t mean fats make us fat, sure fats lead to direct fat gain, but this doesn’t mean weight gain. Fat vs weight gain is different. Fat gain can only lead to weight gain if you eat in a calorie surplus. Even if carbs to stored as fat, if you aren’t in a surplus…this fat will be used, so it doesn’t matter this is got stored as fat. Just stop filling up your glycogen levels unless you are always depleting then. Same with fats, just because they increase fat doesn’t mean they make us fat. INCREASED FAT VS INCREASED WEIGHT is different. If we eat fat we store fat. If we eat carbs we store carbs. If we store fat, that fat will only remain their and contribute to weight gain IF it’s not used for energy. If it’s used for energy then we are in a deficit unless we eat out way back to a surplus.
Another common reason I see glutes that aren’t working properly is due to injury. Often an injury happens that changes the mechanics and motor programming of a person’s body. This can lead to some muscle groups becoming overactive, while others become underactive (think: compensation). This can alter things for a long time without the person even knowing it. 
When you’re planning your high-protein meals, 20 grams of protein is the optimal amount generally accepted for muscle growth. Research has found that the body doesn’t use much more than 20 grams for muscle-building at any one sitting. Around 80 grams of protein per day (or, four meals containing 20-grams of protein each) is about right for most people.
If you have blisters and other foot issues, it could be related to weak glutes. “A new blister could indicate a change in the gait of the runner, and it could be a sign of poor gait/biomechanics from glute weakness such as altered foot striker pattern,” says Bayes. (It’s worth mentioning, however, that this could also just be a sign of a sneaker problem, and you might just need to buy a better-fitting pair of shoes.)
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