The bulk of the gluteal muscle mass contributes only partially to shape of the buttocks. The other major contributing factor is that of the panniculus adiposus of the buttocks, which is very well developed in this area, and gives the buttock its characteristic rounded shape. The gluteal muscle bulk and tone can be improved with exercise. However, it is predominantly the disposition of the overlying panniculus adiposus which may cause sagging in this region of the body. Exercise in general (not only of the gluteal muscles but of the body in general) which can contribute to fat loss can lead to reduction of mass in subcutaneal fat storage locations on the body which includes the panniculus, so for leaner and more active individuals, the glutes will more predominantly contribute to the shape than someone less active with a fattier composition.[citation needed] The degree of body fat stored in various locations such as the panniculus is dictated by genetic and hormonal profiles.[citation needed]
When it comes to finding the right meal plan, you have to start somewhere. Start with writing down what you eat in a food diary, calculate the calories you’re consuming daily (ex: 3,000 without protein shakes), and break those up into six meals (ex: 500 calories each), says Heath. Then, choose a macronutrient ratio. For example, the 40% protein, 40% carbs, 20% fat ratio is what Heath used to get bigger when he first started bodybuilding. “Buy a food scale, learn how to use it, and you may even have to learn to use the metric system, like grams instead of ounces,” Heath says. “You need to train your body to process food quickly, so eat every three hours.”
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
To do dips, place your hands at shoulder-width apart on a bench, with your body and feet stretched out in front of the bench. Slowly bend your elbows and lower your body down so that your butt nearly touches the floor. Lift back up with your arms to starting position; repeat, doing 3 x 8. If this isn't a high-intensity set for you, increase the resistance by lifting one foot off the floor.
Sandow organized the first bodybuilding contest on September 14, 1901, called the "Great Competition". It was held at the Royal Albert Hall in London. Judged by Sandow, Sir Charles Lawes, and Sir Arthur Conan Doyle, the contest was a great success and many bodybuilding enthusiasts were turned away due to the overwhelming amount of audience members.[4] The trophy presented to the winner was a gold statue of Sandow sculpted by Frederick Pomeroy. The winner was William L. Murray of Nottingham. The silver Sandow trophy was presented to second-place winner D. Cooper. The bronze Sandow trophy — now the most famous of all — was presented to third-place winner A.C. Smythe. In 1950, this same bronze trophy was presented to Steve Reeves for winning the inaugural NABBA Mr. Universe contest. It would not resurface again until 1977 when the winner of the IFBB Mr. Olympia contest, Frank Zane, was presented with a replica of the bronze trophy. Since then, Mr. Olympia winners have been consistently awarded a replica of the bronze Sandow.

From here, push your hips back, and bend your knees to lower your body into a squat, not letting your knees cave in as you do so. Pause at the bottom for two seconds, then squeeze your glutes to return to standing. That’s one rep. Perform two sets of 10 reps, or as many as you can until you feel it in your legs. Aim to do this exercise three to four times per week.


Consuming sufficient high-quality protein is essential for building muscle. Current recommendations are to consume a minimum of 0.8g of protein for each kg of body weight, however, this is really only applicable to the average sedentary individual. Current evidence shows that to support muscle development, protein intake is the key, therefore the recommended 0.8g per kg should be increased to 1.5-2.0g of protein per kg of body weight. For an 80 kg individual, that would equate to 120-160 grams of protein per day.
While there are many reasons why an individual might have weak glute muscles, one of the main causes is that many of us are living increasingly sedentary lifestyles. Many jobs now involve people sitting down for a big part of their day, or after a long day of work we go home and sit on the couch; this means that the gluteus muscles can become dormant more than they should be. Another reason why someone might have weak glutes could be because of poor form and generally over-relying on other muscles during everyday movements, which contributes further to the muscles remaining inactive. 

This period also saw the rise of anabolic steroids in bodybuilding and many other sports. In bodybuilding lore, this is partly attributed to the rise of "mass monsters", beginning with Arnold Schwarzenegger, Sergio Oliva, and Lou Ferrigno in the late 1960s and early 1970s, and continuing through the 1980s with Lee Haney, the 1990s with Dorian Yates, Ronnie Coleman, and Markus Rühl, and up to the present day. Bodybuilders such as Greg Kovacs attained mass and size never seen previously but were not successful at the pro level. Others were renowned for their spectacular development of a particular body part, like Tom Platz or Paul Demayo for the leg muscles. At the time of shooting Pumping Iron, Schwarzenegger (while never admitting to steroid use until long after his retirement) said that "you have to do anything you can to get the advantage in competition".[citation needed] He would later say that he does not regret using anything.[8]
If you have been training properly for at least three years, you’ll find that advanced pump-enhancing techniques like rest-pause sets, drop sets, and some of the other old-school bodybuilding techniques you’ve no doubt heard of can be effective when used sparingly. Just be sure not to overdo the use of them. And never get away from the most important rule: setting PR’s to get stronger.
The iliopsoas muscle is the prime hip flexor and shortening may affect the lower back, pelvis, and/or hip joint. Caution should be taken during this release due to the sensitive area in which the therapist's hand pushes, i.e. proximity to the appendix, possible abdominal aortic abnormalities, potential tissue weaknesses predisposing to inguinal hernias, ovarian conditions, or general irritation/inflammation of the gastrointestinal system; hence, this release may occasionally be replaced by the regular therapeutic stretch presented in Chapter 7 (see Fig. 7.14).
Below is a workout that you can use to get you going while you're travelling for the few days of Eid: Warm-up 10 Jumping Jacks 10 High Knees 10 sit-ups OR 5-10 Minute Light Jog (If you have outdoors access) Workout: 15 Squats 15 Push-ups 15 Glute Bridges 15 Lunges X 4 sets How to do the workout: Squat: Stand with your feet shoulder width apart and your toes turned outwards 15 -- 30 degrees.

Firstly, let’s establish where your glutes are and what they actually refer to! Your ‘glutes’ — or your gluteal muscles, as they are more formally known — refer to the muscles in your butt. Specifically, there are three major muscles in this area: your gluteus maximus (the main, large muscle that shapes your backside), your gluteus medius and your gluteus minimus (two smaller muscles that assist the gluteus maximus in moving your body).
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