The important role of nutrition in building muscle and losing fat means bodybuilders may consume a wide variety of dietary supplements.[41] Various products are used in an attempt to augment muscle size, increase the rate of fat loss, improve joint health, increase natural testosterone production, enhance training performance and prevent potential nutrient deficiencies.


First off, every single resistance-training athlete in the world should be very thankful for bodybuilding training. It was bodybuilding that brought weight training to the mainstream. The bottom line is that the average gym goer is MORE interested in how they look vs. how they perform. 99% of every client I ever trained had an aesthetic goal as their primary goal. In my 20 plus years as a trainer I can count maybe 10 clients who said, “My goal is to be able to bench press or squat or lift more weight.” It was the aesthetic focus of bodybuilding that opened the doors for all other resistance training pursuits to enter into the mainstream.


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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.
(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”.
Although muscle stimulation occurs in the gym (or home gym) when lifting weights, muscle growth occurs afterward during rest periods. Without adequate rest and sleep (6 to 8 hours), muscles do not have an opportunity to recover and grow.[citation needed] Additionally, many athletes find that a daytime nap further increases their body's ability to recover from training and build muscles. Some bodybuilders add a massage at the end of each workout to their routine as a method of recovering.[50]
As I mentioned earlier, the exercises that come first in your workout (aka primary compound exercises) should usually be done in the 5-8 rep range. Exercises in the middle (aka your secondary compound exercises) should usually be done in the 8-10 rep range. Exercises done at the end of your workout (which is typically where isolation exercises belong) should usually be done in the 10-15 rep range.
Most typical bodybuilding programs have way too many sets and reps and use the wrong exercises. However, if you lower the total volume, go heavier, and use compound movements as I’ve outlined above, there is nothing wrong with a body-part split for advanced lifters. In fact, it’s often less stressful to the joints than your average upper/lower split.
Other muscles that can be recruited to assist with hip flexion include the tensor fascia latae (TFL), the pectineus, the adductors, the gracilis, and the anterior aspects of the gluteus medius and the gluteus minimus. The contribution of these secondary hip flexors largely depends on the position of the hip at the time at which movement is initiated.
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 first two weeks of the program are all about lifting heavy with mass-building compound exercises. For everything but abs and calves, reps fall in the 6-8 range; for those accustomed to doing sets of 8-12, this means going heavier than normal. There are very few isolation exercises during this phase for chest, back, shoulders and legs because the emphasis is on moving as much weight as possible to add strength and size.

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
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The hip flexors help balance the posterior pelvic muscles. Three key muscles often become tight and shortened as a result of activities of daily living. These are the iliacus, psoas major, and the rectus femoris. The iliacus and the psoas major are often referred to as the iliopsoas because they share the same insertion at the lesser trochanter of the femur. The psoas minor inserts on the superior ramus of the pubis bone and mainly supports the natural lordotic curvature of the spine, but is only found in about 40% of the population. The psoas major originates on the anterior surface of the lumbar vertebrae and runs over the pubis bone and inserts into the lesser trochanter of the femur. This muscle not only helps to flex the hip, but also has an effect on the lordotic curvature of the lumbar vertebrae. The rectus femoris has a proximal attachment at the acetabulum and inserts into the tibial tuberosity. This long muscle plays a role in both hip flexion and leg extension (Figure 9-4).
“Reg Park’s theory was that first you have to build the mass and then chisel it down to get the quality; you work on your body the way a sculptor would work on a piece of clay or wood or steel. You rough it out””the more carefully, the more thoroughly, the better”” then you start to cut and define. You work it down gradually until it’s ready to be rubbed and polished. And that’s when you really know about the foundation. Then all the faults of poor early training stand out as hopeless, almost irreparable flaws. [..]
Aim to eat roughly 250 to 500 extra calories per day. To make sure that any weight gained is from muscle, Fitzgerald recommends that the bulk of those calories come from protein. In a 2014 Pennington Biomedical Research Center study, people who ate a high-calorie diet rich in protein stored about 45 percent of those calories as muscle, while those following a low-protein diet with the same number of calories stored 95 percent of those calories as fat.
Most typical bodybuilding programs have way too many sets and reps and use the wrong exercises. However, if you lower the total volume, go heavier, and use compound movements as I’ve outlined above, there is nothing wrong with a body-part split for advanced lifters. In fact, it’s often less stressful to the joints than your average upper/lower split.
A: If your goal is the largest accrual of muscle mass possible then there may be some benefit to ingesting nutrients with a period of 30-60 minutes after your workout. Does this have to be a protein shake? No, but ideally it should be a meal lower in fat to enhance the digest rate of nutrients within the gastrointestinal tract. However, if you have just eaten a mixed macronutrient meal pre-workout then you should keep in mind that that meal is still likely digesting so there’s no need to throw down the weights after your last set and rush to your locker to slam a protein shake.
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.
Due to the growing concerns of the high cost, health consequences, and illegal nature of some steroids, many organizations have formed in response and have deemed themselves "natural" bodybuilding competitions. In addition to the concerns noted, many promoters of bodybuilding have sought to shed the "freakish" perception that the general public has of bodybuilding and have successfully introduced a more mainstream audience to the sport of bodybuilding by including competitors whose physiques appear much more attainable and realistic.

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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.
Achy knees are often written off as an inevitable side effect of getting older. And while it’s true knee pain has many age-related causes (namely, arthritis), chances are weak glutes are a big part of the problem, Kline says. If you’ve been diagnosed with arthritis, strengthening your glutes can at least help offset some of the pain you might experience, she says.
(12) Don’t fall for the hype. People say eggs contain too much fat. I egg is like 5g fat. Your total fat for your deficit or surplus is way more than that. Let’s say 70g total. How is 5g a lot of fat towards 70g? It’s not. Most foods are high in carbs which make it easy to fill glycogen and cause a spill over. Most people also eat carbs where they enter into a surplus. Most people just eat carbs. Most people eat too much and it’s mostly carbs. Keto likes to drop carbs so it makes sense for Keto to work on people that are in a surplus and eat too many carbs. But, really it’s just the not eating part that works.
According to research from the University of Stirling, for optimal protein growth, weight lifters need to eat 0.25 to 0.30 grams of protein per kilogram body weight per meal. For a 175-pound person, that works out to 20 to 24 grams of protein at every meal. You’ll get that in three to four eggs, a cup of Greek yogurt, or one scoop of protein powder.

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.


And how much should you work out? According to the American College of Sports Medicine guidelines, beginners should do at least two days per week of any type of strength-training exercise. Your workout should consist of 8 to 12 repetitions each of 8 to 10 different exercises working all the major muscle groups -- chest, back, shoulders, arms, abdominals, and legs. (A repetition is how many times you lift the weight, pull the rubber tubing, do a pushup, or whatever.)
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.”
When lifting any weight, you’ve got a concentric (hard) and eccentric (easy) phase. For instance, as you lower into a squat, you’re performing an eccentric action. When you return to standing, that’s concentric. And, according to research published in the European Journal of Applied Physiology, eccentric work is far better at triggering hypertrophy.

Hopefully I didn’t put a big damper on your Captain-America fueled dreams! I just want to set proper expectations so you don’t get discouraged with slow progress, and instead get SUPER encouraged with any progress. Getting strong should be freakin’ fun! Weirdly enough, once I stopped trying to get there quickly is when I started to actually make permanent progress.

Bodybuilding is the use of progressive resistance exercise to control and develop one's musculature for aesthetic purposes.[1] An individual who engages in this activity is referred to as a bodybuilder. In professional bodybuilding, bodybuilders appear in lineups and perform specified poses (and later individual posing routines) for a panel of judges who rank the competitors based on criteria such as symmetry, muscularity, and conditioning. Bodybuilders prepare for competitions through the elimination of nonessential body fat, enhanced at the last stage by a combination of intentional dehydration and carbohydrate loading, to achieve maximum muscular definition and vascularity, as well as tanning to accentuate the contrast of the skin under the spotlights. Bodybuilders may use anabolic steroids and other performance enhancing drugs to build muscles.


Of the three, protein will of course play the most important role in the muscle building process (like calories, it’s one our required “supplies”), although fat and carbs will still be important for other reasons which range from optimizing hormone production (e.g. testosterone, the muscle building hormone) to enhancing training performance and recovery.
Glutes are king as far as the hierarchy of your muscles is concerned. “For athletic performance, overall lower body power, strength, speed, and everyday optimum function, honing strength in and activating your glutes should be a top priority in all exercise programs,” says Robert Reames, C.S.C.S., Gold’s Gym Fitness Institute and Pear Training Intelligence System’s weight control coach.

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.

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