When it comes to building muscle, your body only knows or cares about the tension, fatigue and damage an exercise is generating… not the type of equipment you were using when performing that exercise. It really couldn’t give the slightest crap about that. For this reason, ALL types of exercises and ALL types of equipment are capable of stimulating muscle growth.
In contrast to strongman or powerlifting competitions, where physical strength is paramount, or to Olympic weightlifting, where the main point is equally split between strength and technique, bodybuilding competitions typically emphasize condition, size, and symmetry. Different organizations emphasize particular aspects of competition, and sometimes have different categories in which to compete.
In competitive bodybuilding, bodybuilders aspire to develop and maintain an aesthetically pleasing body and balanced physique.[16][17] In prejudging, competitors do a series of mandatory poses: the front lat spread, rear lat spread, front double biceps, back double biceps, side chest, side triceps, Most Muscular (men only), abdominals and thighs. Each competitor also performs a personal choregraphed routine to display their physique. A posedown is usually held at the end of a posing round, while judges are finishing their scoring. Bodybuilders usually spend a lot of time practising their posing in front of mirrors or under the guidance of their coach.
Objective: Are you getting stronger? Increasing either weight or reps? If you're measuring individual markers on a daily basis like vertical jump, grip strength, or resting heart rate then what sort of trends are you noticing in these variables? If they're staying the same while your strength is increasing, then you're recovering well. If they're decreasing and you find yourself weaker over time then you're not recovering well.
Most problems with the hip flexors, however, don't originate in a lack of strength but in a lack of flexibility. To understand how these muscles lose their flexibility, imagine someone with a broken arm, her bent elbow encased in a plaster cast. When the cast is removed after six or eight weeks, the soft tissues around the elbow (muscles, tendons, ligaments, and even skin) will have shortened, and the elbow won't straighten out. It will take patient stretching over several weeks to restore the range of motion. Similarly, if the hip is constantly kept in a flexed position—like sitting—for hours every day, day after day, the hip flexors will shorten and shrink, limiting your ability to fully extend (straighten) the hip.
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.
Many people eat two or three meals a day and the occasional protein shake (when they remember), and then wonder why they're not putting on weight. To increase muscle mass, you have to have excess energy (calories and protein) in your system - supplied by regular small meals throughout the day. Most people have no idea how many calories they need. Do you? You may find that eating until you're full is not enough, especially if you're eating the wrong sort of calories (i.e. all carbs and no protein!). Protein is the priority followed by carbs then fat, but all are important and play a part in building mass and size.
How to do it: Begin with your head, neck, and shoulders comfortably fixed against a stability or Swiss ball and both feet firmly planted on the ground, knees bent at 90°. (This is also known as table top position.) Either stretch your arms straight up above your chest with your hands clasped to maximize the balance and stability challenge, or down on either side in case you begin to slip or tip over. As with the other bridge motions, simply lower your hips toward the floor then drive them toward the ceiling. Lower and repeat.
(3) Fats make you fat - yes, dietary fats get stored as fat. This is there place to go. Fat from a meal that isn’t used for energy will be stored. But, that doesn’t mean fats make you fat. The only way fats can make one “fat” is if the fat stored from meals STAYS stored. Otherwise, knows as a calorie surplus. In a surplus, there is no time for fat to be used for energy. In a deficit, fat will be used because you “aren’t eating enough” So yes, fats get stored as fat, but only make you fat if you keep them stored.
You can strain or tear one or more of your hip flexors when you make sudden movements such as changing directions while running or kicking. Sports and athletic activities where this is likely to occur include running, football, soccer, martial arts, dancing, and hockey. In everyday life, you can strain a hip flexor when you slip and fall, for example.
(1) Water - I drink this all the time. Mainly in the morning. Doesn’t it make sense to hydrate upon waking up? I use to get nauseous, but that was because of a poor “diet”/food choices. Now, it’s like a filtering fluid at this time of day (morning). I drink it all day, but I have like 1 water bottle every hour. It’s easy to remember and to do (well, for me). We should aim for around 100oz of water, consuming all this in one time would suck. So “timing” water (which is a nutrient) is considered “nutrient timing”.
Make no mistake: Eating for muscle is just as important as lifting for muscle. The foods you grab in the morning on the way to work, the meals you pack for lunch and mid-afternoon, what you put into your body immediately following your workout, and your final meal of the day impact your results as much as, if not more than, the number of reps you squeeze out at the end of a set. But in reality, it can be tough to stick to a "“clean"” diet when you'’re busy. We know that adding another layer of complexity to life in the form of reading food labels and studying ingredient lists just isn'’t an option for most of us. Not to mention actually preparing all those healthy meals.
The other two, the medius and minimus, work together to aid your gluteus maximus in raising your leg to the side. Plus, those smaller glute muscles help rotate your thigh outwards when your leg is straight, and inwards when your hips are bent. Talk about a dream team! (To learn more about the workings of your glutes, check out The Women's Health Big Book of Exercises!)
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A: At the end of the day, the most important variable regarding weight gain or loss is calorie consumption. However, meal frequency and timing around activity can both influence workout intensity and duration thus potentially allowing for further improvements in body composition. Remember, muscle growth isn’t a pulsatile process, it doesn’t just acutely spike and then return to baseline so if there aren’t circulating amino acids within the blood stream then they’ll have to be broken down from muscle as this is the highest form of concentrated amino acids within the body. That being said, it would probably be a good idea to consume anywhere from 3-6 meals spread throughout the day depending upon your schedule and preference. Ideally, we want to stimulate anabolism through food every 3-5 hours.
However, if you increase the demands you are placing on your body by increasing the weight being lifted, lifting the same weight for additional reps, or just doing something that increases the demands that your body needs to meet, then your body will have no other choice but to make the changes and improvements necessary for it to adapt to this environment and remain capable of performing these tasks.
Insulin is a fat storage hormone. This isn’t true and makes people fear carbs because we know carbs signal insulin. Insulin will only store carbs as fat when there is no more room in the liver and muscle for glycogen. So unless there is a spillover there is no need to be transported somewhere else. Insulin isn’t a fat hormone, it’s a sugar storing hormone unless you don’t take care of it. Fat doesn’t need insulin to be stored as fat. It can store itself there because it owns those areas. Body fat is the home for dietary fat. Also, protein spikes insulin and it’s tough to gain fat or weight when eating protein. But, high protein mixed with high carbs/high fats/high both together will outweigh the fact that protein is tough to add fat/weight. If one doesn’t realize this then they blame protein for their issues.
Athletes with relative shortening of the hip flexors and accompanying weakness of hip extensors will exhibit decreased hip extension at terminal stance phase or “toe off.” Athletes who lack hip extension may also exhibit related limitation in great toe extension. Often these athletes will show decreased wear under the great toe aspect of their shoe sole and relative increased wear under the more lateral toes. These athletes may also demonstrate increased hip flexion at initial contact or “heel strike” in an effort to make up for the shorter stride length caused by limited hip extension. In patients with knee instability this will contribute to hyperextension or “giving way” of the knee.13
I loved football and football culture. But bodybuilding is more than a culture—it's a lifestyle. You can't do it sloppily and succeed, especially if you have high-level competitive ambitions like I do. Your results speak for themselves, and your hard work pays off in ways that you can see, feel, and measure. There's nothing like the feeling when it all comes together.
Prison food isn’t as bad as people think. Prisoners often get three meals a day. Meals need to meet a certain amount of calories. You don’t need that much protein to build muscle, but prisoners can buy protein powder (and also extra food like oatmeal). Prisoners aren’t underfed in most western countries. The diet may not be optimal, but it’s sufficient to build muscle.
The real problems begin, however, in poses requiring full extension (straightening) of the hip joint. These poses include backbends such as Setu Bandha Sarvangasana (Bridge Pose) and Urdhva Dhanurasana (Upward-Facing Bow Pose), where both hips are extended, and standing poses like Virabhadrasana I (Warrior Pose I) and Virabhadrasana III (Warrior Pose III), in which the legs open forward and backward (front leg hip flexed, back leg hip extended). In all these poses, tight hip flexors can cause painful compression in the lower back, a fairly common problem in backbends.
A: Eat more frequently, drink less liquids while eating (they compete for stomach volume along with food), eat from larger plates and bowls, add lime or lemon juice to your water with meals (can help to increase production of hydrochloric acid that breaks down food), and consume more liquid calories (especially around the workout if appetite is suffering the rest of the day).
A flat, atrophied butt doesn't just look bad in jeans or swimsuits—it’s also likely contributing to your tight hips and back problems. If not, it soon will be. That’s because a flat butt is a symptom of tight hips and hamstrings, the result of poor glutes activation. In an ideal world, they all work together to stabilize the pelvis and produce many years of fluid movement.

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The patient generally presents with leg stiffness, weakness in the hip flexors, and impaired foot dorsiflexion in the second through fourth decades, although symptoms may be apparent in infancy or not until late adulthood. The gait disturbance progresses insidiously and continuously. Patients may also have paresthesia and mildly decreased vibratory sense below the knees and urinary urgency and incontinence late in the disease. On neurological examination, generally there are no abnormalities of the corticobulbar tracts or upper extremities, except possibly brisk deep tendon reflexes. In the lower extremities, deep tendon reflexes are pathologically increased and there is decreased hip flexion and ankle dorsiflexion. Crossed adductor reflexes, ankle clonus (Video 82, Cross‐Adductor Reflex; Video 84, Sustained Clonus), and extensor plantar responses are present. Hoffman's and Tromner's signs, as well as pes cavus, may be present. Occasionally, slight dysmetria may be seen on finger‐to‐nose testing in patients with long‐standing disease.
Prison food isn’t as bad as people think. Prisoners often get three meals a day. Meals need to meet a certain amount of calories. You don’t need that much protein to build muscle, but prisoners can buy protein powder (and also extra food like oatmeal). Prisoners aren’t underfed in most western countries. The diet may not be optimal, but it’s sufficient to build muscle.
"[Your glutes are] one of the workhorses of the body," says Jordan Metzl, M.D., an exercise physician and author of The Exercise Cure. "You use them all the time." Your glutes help support your body when you stand, help you push off the ground, and give you better balance in general, he says. So when your glutes are strong, every activity you do—from running to golfing to just walking—is positively impacted.
^ Mangano, Kelsey M.; Sahni, Shivani; Kiel, Douglas P.; Tucker, Katherine L.; Dufour, Alyssa B.; Hannan, Marian T. (February 8, 2017). "Dietary protein is associated with musculoskeletal health independently of dietary pattern: the Framingham Third Generation Study". The American Journal of Clinical Nutrition. 105 (3): 714–722. doi:10.3945/ajcn.116.136762. PMC 5320406. PMID 28179224 – via ajcn.nutrition.org.

Information is the best approach. This makes me think of another question I recently answered: “how do I motivate myself to get in shape”. My answer simply was to read. I feel reading helps motivate us. Which can lead into a habit. It can be tough to become motivated to learn and read, but we need to take this action. I’m motivated to write this because I enjoy explaining things so it helps people understand better. One can practice turning motivation into habits by “waking up”. It can be tough to wake up in the morning (even worse at a certain/different time than one is use to). If one can accomplish waking up when tired, this to me, seems to help accomplishments by that energy being rolled onto other “goals”. It’s hard again because one is use to waking up when they have been usually waking up. Since they “usually” wake up at a certain time, this means they have repeatedly did something over and over. It’s time to try and do some else over and over.


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: Start with the calculations above but don’t be afraid to adjust up or down. Your metabolism and physiology will adapt to more food by trying to maintain homeostasis and regulate your bodyweight. Some may have to increase more than others but the number on the scale doesn’t lie. If it’s not going up, then you probably need to increase your calories.
An odd exercise that will integrate both sides of the back of your body in it’s natural “cross-pattern” activation. Basically, when one glute fires, the opposing low back muscle fires as well. This naturally happens when walking, running, or walking up stairs. It’s a great exercise for this muscle firing pattern and to get your glutes working hard. Plus, it looks cool.
2. What's your training like? Are you crushing 25 sets for chest like the average juiced out bodybuilder? If so, there's a pretty good chance you might be working above your MRV (maximal recoverable volume) and as such any physiological adaptation which could have taken place is going to be minimal given the cellular environment which occurs in a state of functional overreaching.
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.

That pump is tangible, real-time biofeedback to let you know that blood is flowing to your muscle cells, beginning a chain of events that stimulates protein synthesis. Maybe that'’s why it's easy to overlook how important good nutrition is in the mass-building equation. When you choose to eat, say, chicken instead of ice cream, there'’s no immediate muscle gratification -- no pump to keep you motivated.
And not to drop a truth bomb but, most of us need to be doing glute exercises — and aren’t. “Lack of use is the biggest reason so many people tend to have weak glutes,” says Cassandra York, PhD, MS, RD, CSCS, best-selling fitness author and a professor at Central Connecticut State University. “We don’t walk as much as we used to. We don’t take the stairs. And when we do move, we tend to be quad dominant,” says York.
When it comes to building lean muscle, size bodybuilders are king. That’s their ultimate goal. Sure, Crossfit, powerlifting and all the other modalities will build muscle, but that’s not their focus. They want performance and any muscle they build is a side effect. Not so with bodybuilding where muscle size and shape are the priorities. Learning how to build muscle for the sake of building muscle has some benefits to the performance athlete. It allows for ais less injury prone. Its also a fact that bigger muscle contract harder regardless of technique or form, so it’s a good strategy to throw in some bodybuilder muscle building sessions here and there to give yourself stronger muscles to then train for performance. Build the muscle bigger, then train it to perform better.
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:
After all, if you’re doing more reps in a set, the weight would obviously be lighter and the intensity level lower. If you’re doing fewer reps in a set, the weight is obviously heavier and the intensity is higher. In addition, how close you come to reaching failure – aka the point in a set when you are unable to complete a rep – also plays a role here.
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.
The exercises that allow you to use the greatest amount of weight are the ones that help you build muscle the fastest. These also happen to be the lifts that allow for the greatest percentage of increases in loading. We’re talking compound (multi-joint) exercises here, done with free weights. You’re not going to grow at nearly the same rate with a workout comprising machine exercises and isolation movements.
How to do it: Sit comfortably into the leg press machine, pressing your back against the seat and your feet firmly planted to the platform. Lift off and press, straightening your legs so your knees assume a neutral position (not straight or severely bent). Continue lowering the platform until your knees create 90° angles, then return to the neutral starting position and repeat. 
Lie on your left side and position yourself so that your bottom forearm is directly under your armpit and your legs are straight with feet stacked. Brace your core and lift your hips in the air, forming a straight line from ankles to shoulders. Next, raise your top leg, without bending your knee, a few inches into the air. Hold for 3-5 seconds, lower the leg, and repeat. Complete required reps then switch sides.

Many non-competitive bodybuilders choose not to adopt this conventional strategy, as it often results in significant unwanted fat gain during the "bulking" phase. The attempt to increase muscle mass in one's body without any gain in fat is called clean bulking. Competitive bodybuilders focus their efforts to achieve a peak appearance during a brief "competition season".[citation needed] Clean bulking takes longer and is a more refined approach to achieving the body fat and muscle mass percentage a person is looking for. A common tactic for keeping fat low and muscle mass high would be to have higher calorie and lower calorie days to maintain a balance between gain and loss. Many clean bulk diets start off with a moderate amount of carbs, moderate amount of protein, and a decently low amount of fats. "Gaining lean muscle means going for leaner cuts of meat, like flank steaks and fillets, chicken, and, of course, fish," says White[who?]. "Enjoy your meat with some starch: rice, beans, quinoa, whole-grain couscous, or sweet potato, for example".[20] To maintain a clean bulk it is important to reach calorie goals every day. Macronutrient goals will be different for each person, but, it is ideal to get as close as possible.
The exercises that allow you to use the greatest amount of weight are the ones that help you build muscle the fastest. These also happen to be the lifts that allow for the greatest percentage of increases in loading. We’re talking compound (multi-joint) exercises here, done with free weights. You’re not going to grow at nearly the same rate with a workout comprising machine exercises and isolation movements.
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SOURCES: Debbie Siebers, certified personal trainer; developer of fitness video/DVD programs. Sue Carver, physical therapist; owner, A World of Difference Therapy Services, Little Rock, Ark. WebMD Live Event transcript: "Staying Fit -- Rich Weil, MEd, CDE," Feb. 25, 2004. WebMD Live Event transcript: "Fall Into Fitness ­ Richard Weil, MEd, CDE," Sept. 2, 2003.
Actual bar speed has to do with tempo. If we rep a light away until it feels heavy, then we have altered the tempo. The muscle switches from short twitch to fast twitch. This takes time for the muscle to switch, so people lift heavy usually to expedite the fast twitch being used. BUT, going slow on PURPOSE, is not the same as actual bar speed. If you can deliberately slow down a weight, then it’s too light. SIMPLE AS THAT. Going slow is for heavy weights, because heavy weights don’t take long to lift. So one must be going slow because of the weight and not because they think time under tension is key. This means, lift more. How much more? I don’t know, but try a little more. If you can do a little more, then you have progressed.
  Take note to see if the thigh rests down parallel to the ground (Picture 2) or if it stays up in the air (Picture 1) (You will need someone to be nearby to see what your leg does). Perform on both sides and compare. If the thigh does not stay raised up in the air then there is no true hip flexor tightness and stretching does not need to be performed. If one of the thigh/legs stays up noticeably higher than the other, then stretching will need to be performed. If your leg is able to hang down comfortably parallel to the ground or lower then you passed the test!

After all, if you’re doing more reps in a set, the weight would obviously be lighter and the intensity level lower. If you’re doing fewer reps in a set, the weight is obviously heavier and the intensity is higher. In addition, how close you come to reaching failure – aka the point in a set when you are unable to complete a rep – also plays a role here.


It has been argued that purposely overtraining for a brief period can be beneficial. One article published by Muscle & Fitness magazine stated that you can "Overtrain for Big Gains". It suggested that if one is planning a restful holiday and does not wish to inhibit their bodybuilding lifestyle too much, they should overtrain before taking the holiday, so the body can recuperate and grow during the prolonged rest period. Overtraining can be used advantageously, as when a bodybuilder is purposely overtrained for a brief period of time to super compensate during a regeneration phase. These are known as "shock micro-cycles" and were a key training technique used by Soviet athletes.[53]
The high levels of muscle growth and repair achieved by bodybuilders require a specialized diet. Generally speaking, bodybuilders require more calories than the average person of the same weight to provide the protein and energy requirements needed to support their training and increase muscle mass. In preparation of a contest, a sub-maintenance level of food energy is combined with cardiovascular exercise to lose body fat. Proteins, carbohydrates and fats are the three major macronutrients that the human body needs in order to build muscle.[24] The ratios of calories from carbohydrates, proteins, and fats vary depending on the goals of the bodybuilder.[25]
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.
Simply put, glute activation is waking up your glutes. It makes the connection from your brain to your muscle and gets the muscle fired up and ready to do some work. Glute activation should be done prior to your workout, but it can also be done as an active rest between sets. And trust me when I say that doing some glute activation prior to your squats, lunges, and deadlifts will result in an excellent glute workout!

When it comes to building lean muscle, size bodybuilders are king. That’s their ultimate goal. Sure, Crossfit, powerlifting and all the other modalities will build muscle, but that’s not their focus. They want performance and any muscle they build is a side effect. Not so with bodybuilding where muscle size and shape are the priorities. Learning how to build muscle for the sake of building muscle has some benefits to the performance athlete. It allows for ais less injury prone. Its also a fact that bigger muscle contract harder regardless of technique or form, so it’s a good strategy to throw in some bodybuilder muscle building sessions here and there to give yourself stronger muscles to then train for performance. Build the muscle bigger, then train it to perform better.

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