I get it. Bodybuilding is a subjective sport with judges that determine who wins based on the judges opinions. In the other resistance training sports you win objectively by outperforming your competitors. Bodybuilders also tend to work out differently with little concern for the weight being lifted, so long as the end result is a better-looking body. This can make bodybuilding type training seem narcissistic and shallow. That’s too bad because hard core resistance training athletes can learn a LOT from bodybuilders and how they train.
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Located deep in the front of the hip and connecting the leg, pelvis, and abdomen, the hip flexors— surprise, surprise— flex the hip. But despite being some of the most powerful muscles in our bodies (with a clearly important role), it’s easy to neglect our poor hip flexors— often without even knowing it. It turns out just working at a desk all day (guilty!) can really weaken hip flexors since they tend to shorten up while in a seated position. This tightness disrupts good posture and is a common cause of lower back pain. Weakened hip flexors can also increase the risk of foot, ankle, and knee injuries (especially among runners) Hip muscle weakness and overuse injuries in recreational runners. Niemuth, P.E., Johnson, R.J., Myers, M.J., et al. Rocky Mountain University of Health Professions, Provo, VT. Clinical Journal of Sport Medicine, 2005 Jan; 15 (1): 14-21.. So be sure to get up, stand up every hour or so! And giving the hip flexors some extra attention is not just about injury prevention. Adding power to workouts, working toward greater flexibility, and getting speedier while running is also, as they say, all in the hips The effect of walking speed on muscle function and mechanical energetics. Neptune, R.R., Sasaki, K., and Kautz, S.A. Department of Mechanical Engineering, The University of Texas, Austin, TX. Gait & Posture, 2008 Jul; 28 (1): 135-43..
Just because your hip flexor region feels sore doesn’t necessarily mean the muscles there are tight — in fact, they might need strengthening. This is where that sports science debate we mentioned earlier comes into play. It’s important to identify whether you’re tight or if the muscles are weak. Again, the Thomas Test will help you identify if you’re maybe stretching something that actually needs strengthening.
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.
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.
In competitive bodybuilding, bodybuilders aspire to develop and maintain an aesthetically pleasing body and balanced physique. 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.
The winner of the annual IFBB Mr. Olympia contest is generally recognized as the world's top male professional bodybuilder. The title is currently held by Shawn Rhoden; it was previously held by Phil Heath, who won every year from 2011 to 2017. The winner of the Women's Physique portion of the competition is widely regarded as the world's top female professional bodybuilder. The title is currently held by Juliana Malacarne, who has won every year since 2014. Since 1950, the NABBA Universe Championships have been considered the top amateur bodybuilding contests, with notable winners such as Reg Park, Lee Priest, Steve Reeves, and Arnold Schwarzenegger. Winners generally go on to become professional athletes.
Elsa Pataky's trainer, Fernando Sartorius, says that focusing on squeezing your glutes while performing a booty-blasting exercise allows you to activate the muscle group to their maximum potential. Cameron Diaz's trainer, Teddy Bass, founder of the trademarked booty-sculpting program called Rock Bottom Body, says you should get into a bridge position and memorize what it feels like to really engage your buns—and then try to feel that burn every time you work your butt. The point: Thinking about squeezing your glutes (and actually squeezing them) while strength-training helps you work the muscles in your butt harder.
When it comes to training, I prefer to stick with the basics. People think they need 10 different exercises to fashion a fine pair of cheeks, but that's not what it takes. When it comes to toning your glutes, you only need two things: drive and dedication—and I mean real dedication. You must train your glutes hard and diligently to get a great response. If you stop every time it gets difficult or whenever it burns, you're not going to get anywhere.
(5) Glycogen levels. Ever heard of Keto Diet? This diet focuses on little to no carbs. Why? Glycogen levels. Most people eat too much food and most of these foods are carb based. Which means most people have filled glycogen levels. Which means most people are having glucose spill over into being stored as fat. By dropping carbs, we stop carbs from being stored as fat. By dropping carbs, we allow glycogen to become depleted which allows another opportunity to treat carbs better. By dropping carbs, we drop our calories, which should help one enter into a calorie deficit and it’s this deficit that helps more than anything. Make sense?
^ 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.
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.
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Choosing the right size stability ball matters—if you’re using one that’s too big or small, your body positioning could be wonky, making the move less effective, says Henwood. For the V-Lift and Bulgarian Split Squat in this workout, choose a ball that naturally has your legs at a 90-degree angle when you sit on it (your hips should be at the same height as your knees). You may need a smaller option for the Hamstring Press—opt for one that you can comfortably hold between your legs so it stays put for every rep.