Contrary to certain rumors that animal-based protein is more suitable to trigger muscle growth than plant-based protein, a study by Mangano et al. (2017) could not provide any evidence for this. In contrast, if combined properly, plant-based protein can even have a higher biological quality. A combination of one part wheat protein (e.g. seitan) and two parts soy protein (e.g. tofu) has thus been favored by many bodybuilders. Some bodybuilders, such as Patrik Baboumian and Robert Cheeke, follow a strict vegan diet.[37]
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.
You can't scroll through Instagram without clocking a mammoth cheat day feast, but are real-life bodybuilders consuming such a crazy amount of calories every couple of weeks? Not quite. When he’s dieting for a competition, Terry incorporates ‘re-feed days’ into his schedule. This means he eats the exact same food, but essentially doubles the portion sizes.
How to do it: Lie on your back with both feet planted firmly against the flat base of a Bosu ball, knees bent. Stabilize your body. If you’re feeling a bit wobbly, your arms can hover on either side of you in case you fall in one direction. If you feel balanced, raise your arms straight up above your chest, hands clasped to challenge and work your stability. Drive your hips toward the ceiling, then lower and repeat.  
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.
Begin in a standing position with one leg planted firmly on a slightly elevated surface – like a step. Raise the opposite hip and pelvis by hiking your hip towards the sky. Hold for 3-5 seconds. Slowly lower your hip and pelvis down towards the floor. Repeat this exercise as many times as you can until you feel fatigue (1-2min), then switch sides. Ensure the standing leg is straight and do not sway your shoulders side to side.

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.


You can do this workout all on its own, or do a few sets of the moves before a run or your regular strength workout. "While form is important, having the correct muscles engaging and working is also key. Bodyweight moves like this done before other workouts can help us establish a mind-muscle connection and better recruit the correct muscles automatically," Lefkowith adds.
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Muscle imbalances are quite common among strength athletes and are arguably the most common cause of their injuries. Many times this is due to a “weak link” in the kinetic chain of muscles that activate during their activity. Identifying the “weak” muscle and being able to feel, isolate and contract that “weak” muscle makes correctional exercise and rehab much easier. Bodybuilding training, with its focus on “feel” rather than movement, helps to train and develop the mind to muscle connection. This comes in handy when you need to train a muscle imbalance with correctional exercise and, in the case of injury, for rehab.

Are you tired of stretching or rolling out tight hip flexors with no improvements? If you are a runner, weight lifter, or team sport athlete, chances are you have heard a teammate or friend complain about having “tight hip flexors”. Either that or you yourself have had to deal with the problem. The problem with these tight hip flexors is that people will stretch, stretch, and ……..stretch some more (until the cows come home) and get NO RELIEF. This keeps people in a perpetual cycle of ALWAYS stretching their tight hip flexor with no real permanent relief.  The cycle looks something like this:
By that logic, a 160-pound man should consume around 160 grams of protein a day—the amount he'd get from an 8-ounce chicken breast, 1 cup of cottage cheese, a roast-beef sandwich, two eggs, a glass of milk, and 2 ounces of peanuts.) If you don't eat meat for ethical or religious reasons, don't worry — you can count on other sources, too. Soy, almonds, lentils, spinach, peas, and beans are packed with protein.
Knowledge – When it comes to building the best physique possible, you have to be willing to experiment and learn from your body. No one will be able to tell you what’s the most effective nutrition or training split for your individual genotype. Not only that, they don’t know your personal preference, injury history, asymmetries, experience level, or current work capacity.
(2) Carbohydrates- I use this to refill my liver and muscle glycogen. Not that I’m “dry empty”, but because I train and training for muscle growth uses mainly glucose for energy. Carbs are the best source for glucose. Study carbs deeper and you will notice different level rates of digestion, which means….carbs themselves have their own “timing”, but at the end of the day all carbs (complex or simple) become GLUCOSE. I consciously consume carbs before training because it helps, if I sense I don’t need them, then I will skip carbs because I am “filled up” enough. But, post workout, I FOR SURE, consciously consume as many carbs as I can to make sure I “refill” my glycogen levels via liver and muscle. The body can only store a certain amount of carbs before they body stores them as fat, so I usually eat up to that amount and continue with fats and protein to hit my surplus. With all this said…I am “timing” carbohydrates (a nutrient), which makes all this “nutrient timing”.

From a standing position on your left foot, hinge forward from your hips keeping your back flat and right leg in straight behind it, and core braced. Reach your right hand toward your left foot. Then, engage your glutes and hamstrings on your left leg to drive yourself back up to standing and swing your right knee up and through toward your chest. Stand as tall as possible and hold that end position for 2-3 seconds before repeating. This entire exercise is about “sticking” the knee drive hold at the end, so don’t rush through it. Repeat for required reps, then switch sides.
In 1990, professional wrestling promoter Vince McMahon announced that he was forming a new bodybuilding organization named the World Bodybuilding Federation (WBF). McMahon wanted to bring WWF-style showmanship and bigger prize money to the sport of bodybuilding. A number of IFBB stars were recruited but the roster was never very large and featured the same athletes competing; the most notable winner and first WBF champion was Gary Strydom. McMahon formally dissolved the WBF in July 1992. Reasons for this reportedly included lack of income from the pay-per-view broadcasts of the contests, slow sales of the WBF's magazine Bodybuilding Lifestyles (later WBF Magazine), and the expense of paying multiple six-figure contracts while producing two TV shows and a monthly magazine.
We don't allow self-promotional posts. Don't post about athletes outside of the bodybuilding realm. Check the rules to see if your post would belong in one of our bot-automated threads rather than as a separate post. Do not ask for advice on how to rehab an injury or how to deal with any medical condition. Don't post about supplements. If you haven't been training as a bodybuilder for at least a few years, your questions probably belong in the weekly Newbie Tuesdays thread.
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.

How to do it: Balance on your right foot, keeping your midsection tight and shoulders back and down. Bend at the waist with both of your hands out to the sides and extend your left leg back as you fire the left glute. Your shoulder and heel should move together, forming a straight line. Return to starting position and switch legs, performing a set of 10 on each leg.


(8) Storing fat from meals - this is something you should read carefully and think hard about. Because even though food will be used for energy, some will get stored as via glycogen or fat. If not glycogen then via fat from carbs and fat from fat. This stored fat from meals does not make us fat. Remember a surplus does. So what does this mean? If the fat stored from meals STAYS stored then yes you will gain because the body isn’t being given enough time to burn the stored fat for energy. If you do give the body time to burn the stored fat then this is called a deficit because you aren’t eating as much as you need. Since you aren’t eating as much as you need, your body will tap into the fat stored from meals and also your body fat. In a surplus, since you are always eating, you are always storing, so you will keep the fat stored from meals stationary while adding more fat due to the excess calories via the surplus. Make sense? So just because you store fat from meals doesn’t mean it makes you fat, the stored fat from meals only makes you fat IF IT STAYS STORED. Just be in a deficit so you burn it and you’re good. Which leads me to my next point
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.
Ever hear of TIME UNDER TENSION? Well, people have this concept so upside down. People think that if we hold a weight longer that we will get bigger. Okay, then how long does a weight need to be held? They say going slow on the eccentric will help. Okay, but at what weight? I say this because someone cannot just lift a light weight slow on the eccentric and think they will progress further then what I’m about to say:
Don’t take sets to the point of failure—where you absolutely can’t perform another rep. You should never get to where you’re turning purple and screaming like you’re getting interviewed by “Mean” Gene Okerlund before WrestleMania. Most of the time, you want to end your sets two reps before total failure. Not sure when that is? The moment your form breaks down, or you’re pretty sure it’s going to break down, end the set.
Manipulating carbs is one thing, but dealing with fats is another. Bigger people already have enough fat, they don’t need to eat fat. They don’t need keto. Skinny people don’t have much fat, which means they should eat it. Doing Keto is helpful. BUT, skinny people fasting during Keto is nonsense because they don’t have enough fat to sustain a fast. Bigger people don’t need to worry about fasting during Keto because they shouldn’t even be doing Keto.
People eat way too many carbs and keep their glycogen levels full for too long. They are always turning sugar into fat because they are always eating carbs. The body wants fats to make fat, not carbs. The body doesn’t even like storing carbs as fat, that’s because we have fat to do that. It’s less stressful to store fat as fat rather carbs as fat. People are stressing themselves out by always eating carbs which always keep their glycogen levels full. They need to carb cycle so that they aren’t gaining fat from BOTH fats and carbs. This is how combining fats and carbs in a meal CAN lead to more fat, only if glycogen is full.
Protein, you may have heard, is what your muscles are made of. Well, not quite. The amino acids that make up protein are the building blocks of muscle, and your body needs—not wants, needs—these substances during and after training for repair and recovery. It breaks down the protein into the respective aminos, uses them for their various functions, and then you convert what doesn't get used. I break down a lot of tissue in my daily workouts, so balancing it out with adequate amounts of protein throughout the day is important.
Adequate hydration is essential to muscle building, yet few people get enough water, even without daily exercise. So in addition to the daily 8 to 10 glasses of water recommended by the Dietary Guidelines for Americans, Karas suggests an additional 12 to 16 ounces before working out. He then recommends another 8 to 10 ounces for every 15 minutes of vigorous exercise.
How to do it: Stand tall with a dumbbell in each hand, arms to your sides. Put some slack in your knees so they’re in a neutral position, slightly bent. Extend one leg back; this non-weight-bearing leg should extend straight back until it’s parallel to the floor, while your planted leg remains engaged and planted firmly to the floor. Your weight-bearing knee should be neutral to just slightly bent to avoid hyperextension. Sink your arms toward the floor when you draw your elevated leg back, moving with the flow of gravity. Use your glutes to pull yourself back to the upright position.
At the same time, this also doesn’t mean that primary compound exercises can never be done for more than 8 reps, or that secondary compound exercise can’t be done for 5-8 or 10-15 reps, or that isolation exercises can’t be done for less than 10 reps. Everything can be done in every rep range. However, these are the rep ranges that each type of exercise is best suited for, and where it should ideally be done most of the time.
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.
Lie on your left side. Rest your head on your left arm. Bend your hips to approximately 45 degrees and bend your knees at 90 degrees. Make sure one hip is lying above the other so your knees are stacked perfectly and your feet are aligned with your back. Now, float the upper leg upwards while keeping your feet in contact with one another, then return. Repeat for required reps, then switch sides.
1. Are you tracking calories? Doesn't have to be religiously but one should have a general idea of where they're at if the goal is mass gain and things have stalled. I'm not talking about weighing every gram of food you put in your mouth and meticulously logging your life on MyFitnessPal. As long as you're aware (within 100-200 calories) of what's going in, you should have an idea of what to adjust.
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.
In case you weren't aware, your butt is pretty amazing. It helps your body stay upright, enables you to power through workouts, and looks fantastic when squeezed into a pair of skinny jeans, just sayin'. That's why it's so important for you to know how to get the most out of your glutes, the muscles in your posterior. Read on for all the crazy details.

Hook a velcro cuff to a low cable pulley and then attach the cuff to your right ankle. Face the weight stack from a distance of about two feet, grasping the frame for support. Keep your knees and hips bent slightly and your abs tight, contract your right glutes to kickback the leg. Slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position. Repeat for required reps, then switch legs.
Ever hear of TIME UNDER TENSION? Well, people have this concept so upside down. People think that if we hold a weight longer that we will get bigger. Okay, then how long does a weight need to be held? They say going slow on the eccentric will help. Okay, but at what weight? I say this because someone cannot just lift a light weight slow on the eccentric and think they will progress further then what I’m about to say:
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Do Belgian squats (or "single leg squats") with a dumbbell. Hold out in front of your chest a dumbbell using both hands. Standing in front of a bench, lift your right leg back so that it's parallel to the floor and resting comfortably on the bench. Bend into a squat using the left leg, so that the right knee almost hits the floor. Lift and repeat 3 x 8. Repeat using opposite leg.
Keto is for everyone. This has to do with fats. If someone has a high body fat percent, why would they do Keto? They already have enough fat to rely on. Someone with low body fat would benefit from constant fat as they don’t have enough stored fat to provide energy when needed. People with high body fat already contain the source of energy required for moments needed. People with low body fat have to outsource this energy through food with fats.
Muscle imbalances are quite common among strength athletes and are arguably the most common cause of their injuries. Many times this is due to a “weak link” in the kinetic chain of muscles that activate during their activity. Identifying the “weak” muscle and being able to feel, isolate and contract that “weak” muscle makes correctional exercise and rehab much easier. Bodybuilding training, with its focus on “feel” rather than movement, helps to train and develop the mind to muscle connection. This comes in handy when you need to train a muscle imbalance with correctional exercise and, in the case of injury, for rehab.
The three players that make up your glutes are the gluteus maximus, gluteus medius, and the gluteus minimus. The maximus is pretty much the M.V.P. It creates the shape of your butt and works anytime you raise your thigh to the side, rotate your leg, or thrust your hips forward. 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!)
(4) Insulin is a fat storage hormone - this isn’t true, okay kinda. Like I mentioned, both insulin and protein trigger insulin. If insulin was the issue than high protein intakes should has a worse reputation beyond what it currently has. Insulin has a job of transporting nutrients into cells. Carbs have a more direct connection to insulin than protein, so when carbs are consumed, insulin is spiked higher. Insulin will take the carbs (sugars) and transport them into cells for energy and then the rest into glycogen to save for later. If glycogen is full, then insulin still has a job to do. It doesn’t just float around dumb founded. It takes the carbs (sugars) and stores then into fat. It’s smart like that. But, we abuse that system by eating too many carbs and being in a surplus. The body doesn’t want to convert carbs into fat, that’s what fats are for, yet we abuse and do it anyways.
Stand tall with your hips square and bend your right knee, bringing your foot towards your bum. Grab the right foot with your right hand and actively pull the foot closer to your glutes. As you do this, send the right knee down towards the ground and keep both knees together. squeeze your butt to promote a posterior pelvic tilt and hold — then switch sides.
A 2001 study at the University of Texas found that lifters who drank a shake containing amino acids and carbohydrates before working out increased their protein synthesis more than lifters who drank the same shake after exercising. The shake contained 6 grams of essential amino acids — the muscle-building blocks of protein — and 35 grams of carbohydrates.
We can all pile on the pounds, just stay in the fast food lane, but it’s a nutrient-dense healthy diet, that will promote lean muscle development and size. In truth, muscular growth and building that brick house frame, can be harder to achieve than losing weight, and very frustrating. But we are here to help - follow our top 8 tips and you'll pack on lean muscle and size far more easily and be well on your way to achieving that physique you want.
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. 
The best way to know the real progress you’re making is by recording it on video or taking photos. “Photos mean everything because if you can take them in the same areas and in the same poses, you’ll see your strengths and weaknesses clearly,” says Heath. “Revise your training and diet programs to eliminate weaknesses.” Keep a file of your progress to see just how far you can take your fitness.
Partial range of motions train partial ranges while full range train full range. Simple as that. They both help each other. Isometrics are great. I do them all the time. I add them in however I can. Holding it on the bottom. Holding it on the top. Or just in the middle. Constant tension vs time under tension are one in the same. When constant tension cannot be applied, it’s okay because one can just keep holding the weight so time can apply tension. Either way, Tension is caused until the weight is dropped. Will their be enough tension for growth? You tell me?

A great analogy that I like is that the balance between training and recovery is like digging a hole. Each time you lift, you dig yourself deeper and make it harder to climb out of the hole. To get back out again, you have to fill in the hole to return to ground level, and the only way to fill it is with food and rest. If you overdo it in the gym by pushing too hard, you won’t be able to train as often or at a high capacity. Eventually, you’ll get injured.
I always recommend starting on the low end of the scale. Only increase volume when you absolutely need to. So, if you’re training chest, you could do 6 work sets of dumbbell bench presses to start out, breaking down to two sets per workout for three sessions per week. You can gradually add sets from there, experimenting with different training splits that will allow you to get in more volume without overtraining (we’ll discuss training splits next).
Teresa Giudice, who's best known as a personality on Bravo's Real Housewives of New Jersey, competed in her first bodybuilding contest Saturday. — Carly Mallenbaum, USA TODAY, "'Real Housewives' star Teresa Giudice shows off new muscles at bodybuilding competition," 10 June 2018 His first wife, Sitora Yusufiy, suggested in an interview with Time magazine, with little evidence other than his penchant for bodybuilding and mirror-gazing, that Omar Mateen could have been gay. — Tim Fitzsimons /, NBC News, "What really happened that night at Pulse," 12 June 2018 The physique competition will be held at McGlohon Theater and includes the following categories: bodybuilding, fitness, men’s physique, figure, bikini, classic physique and women’s physique. — Courtney Devores, charlotteobserver, "Your 5-minute guide to the best things to do in Charlotte | June 22-28," 21 June 2018 Fans who have been following Giudice closely on social media have watched the reality star workout in videos, but Giudice hasn't posted publicly about her first bodybuilding competition. — Carly Mallenbaum, USA TODAY, "'Real Housewives' star Teresa Giudice shows off new muscles at bodybuilding competition," 10 June 2018 Carolyn Marvin, who served as the graduate adviser for both Prosper and Nirenberg, pointed to his thesis, an autoethnography about the subculture of bodybuilding. — Josh Baugh, San Antonio Express-News, "Nirenberg knew immediately that he’d eventually marry Erika Prosper," 17 Mar. 2018 The bodybuilding competition is one of two hosted produced each year in Louisville by Kentucky Muscle promoter Brent L. Jones. — Matt Stone, The Courier-Journal, "Bodybuilders, fitness athletes go flex at 2018 KDF Derby Championships," 29 Apr. 2018 Father John Brown is basically a bodybuilding legend, having won two Mr. Universe titles and three Mr. World crowns. — Jr Radcliffe, Milwaukee Journal Sentinel, "Facts you may have missed about each Packers draft choice in 2018," 4 May 2018 The affable Louisville man helped bring back the bodybuilding show culture in 2011 with 90 competitors. — Matt Stone, The Courier-Journal, "Bodybuilders, fitness athletes go flex at 2018 KDF Derby Championships," 29 Apr. 2018
Hook a velcro cuff to a low cable pulley and then attach the cuff to your right ankle. Face the weight stack from a distance of about two feet, grasping the frame for support. Keep your knees and hips bent slightly and your abs tight, contract your right glutes to kickback the leg. Slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position. Repeat for required reps, then switch legs.
Rest your hip. Sore hip flexor muscles can benefit from rest. Avoid the activities that caused your pain. Ice your affected hip for 20 minutes at a time, several times a day. Keep the leg of your affected hip elevated as much as possible 48 hours from the first onset of pain. You can also take over-the-counter pain medications to help control pain.
Want to know one of the top reasons runners end up hurt? Look at your backside. Underutilized gluteal muscles are to blame for a large percentage of injuries, says Nirav Pandya, M.D., assistant professor of orthopedic surgery at the University of California San Francisco Medical Center. And it’s a weakness that often occurs because runners are hyperfocused on building strong quads and hamstrings.

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.
All of the gluteals must work to perform this movement—the “deep six” external rotators keep each side of the pelvis stable in spite of the different actions in each hip, and the larger gluteals add additional support for the hips. This move forces your buttock muscles to shore up their connection from the thighs through to the lower back to keep the hips and spine stable. 
We can all pile on the pounds, just stay in the fast food lane, but it’s a nutrient-dense healthy diet, that will promote lean muscle development and size. In truth, muscular growth and building that brick house frame, can be harder to achieve than losing weight, and very frustrating. But we are here to help - follow our top 8 tips and you'll pack on lean muscle and size far more easily and be well on your way to achieving that physique you want.
In the early 2000s, the IFBB was attempting to make bodybuilding an Olympic sport. It obtained full IOC membership in 2000 and was attempting to get approved as a demonstration event at the Olympics, which would hopefully lead to it being added as a full contest. This did not happen and Olympic recognition for bodybuilding remains controversial since many argue that bodybuilding is not a sport.[11]
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.
(9) - Know your numbers. How can you lose or gain weight if you don’t know how much you are eating? Usually, people over eat rather than under eat. It’s safe to assume most people looking to lose weight simply just need to eat less. But, what is less? Less of what? It’s wise to know your numbers because this will help you gauge what’s going on. “Calories in vs calories out” is a tool to help you develop an understanding of what’s going on. Of what food contain what and how much, ect ect. Tracking/counting calories is not needed, but it sure does HELP SO MUCH.
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.
Are you tired of stretching or rolling out tight hip flexors with no improvements? If you are a runner, weight lifter, or team sport athlete, chances are you have heard a teammate or friend complain about having “tight hip flexors”. Either that or you yourself have had to deal with the problem. The problem with these tight hip flexors is that people will stretch, stretch, and ……..stretch some more (until the cows come home) and get NO RELIEF. This keeps people in a perpetual cycle of ALWAYS stretching their tight hip flexor with no real permanent relief.  The cycle looks something like this:
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