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.


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.

Long popular among bodybuilders, casein protein absorbs slowly into the bloodstream, meaning it keeps your muscles fed with amino acids for longer compared to other types of protein such as whey and plant proteins. In one Medicine and Science in Sports and Exercise study, consuming casein protein immediately before bed boosted young men’s levels of circulating amino acids for 7.5 hours; they built muscle all night long while they slept.
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.
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.
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.
Since people with high body fat don’t need fat, they can skip it which will help create a deficit through “dropping calories”. If they don’t eat fat, they can use their own instead which is the point of fat loss. They can eat carbs, but then fat burning stops and insulin will create minor changes that we can sense. So they can skip carbs to make sure they just use their own stored energy. They can eat protein only instead. Which is the best option. Protein in the morning is the only thing that makes sense. From there you gauge your appetite which is a result of your hunger hormones. Leptin and Ghrelin. I suggest saving carbs for later in the day, so that most of the day (time) either you burn your body fat which helps with “fat burning” or consume dietary fat (which is a better macro than carbs).
A: No. You should ensure that the squat and hinge motor pattern are both emphasized but other variations (front squat, sumo deadlift, safety bar squat, Romanian deadlift) should be included until you can master technique on the more advanced variations. For more information on exercise progressions and regressions see this article: Train Like An Athlete, Look Like a Bodybuilder.
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.
If the iliopsoas and other hip flexors are tight, they pull down and forward on the pelvis, which tilts the pelvis forward and compresses the lower back. Picture a man standing with the front of his pelvis tilting forward and his tailbone lifting. To stand upright, he has to overarch his lower back. Anatomically, this is called hyperextension; commonly, it's called "swayback." Prolonged standing or sitting in this position increases pressure on the facet joints of the lower spine, which can contribute to arthritis in those joints.
Site enhancement oil, often called "santol" or "synthol" (no relation to the Synthol mouthwash brand), refers to oils injected into muscles to increase the size or change the shape. Some bodybuilders, particularly at the professional level, inject their muscles with such mixtures to mimic the appearance of developed muscle where it may otherwise be disproportionate or lagging.[54] This is known as "fluffing".[55][56] Synthol is 85% oil, 7.5% lidocaine, and 7.5% alcohol.[55] It is not restricted, and many brands are available on the Internet.[57] The use of injected oil to enhance muscle appearance is common among bodybuilders,[58][59] despite the fact that synthol can cause pulmonary embolisms, nerve damage, infections, sclerosing lipogranuloma,[60] stroke,[55] and the formation of oil-filled granulomas, cysts or ulcers in the muscle.[59][61][62] Rare cases might require surgical intervention to avoid further damage to the muscle and/or to prevent loss of life.[63]
How to do it: Stand tall with your feet together, and brace your core. From here—holding onto a wall, counter, or sturdy chair for balance, if necessary—lift your right foot just off of the floor so that you’re standing on your left foot. Imagine a string through the crown of your head is pulling your spine straight toward the ceiling, and engage your core to avoid leaning to one side. Hold this position for 30 seconds or as long as you can, then repeat on the opposite side.
Irritable hip: What you need to know Irritable hip is a common cause of hip pain and limping in children before they reach puberty. It may happen after an injury or a viral infection, or because of poor blood flow. It usually gets better with rest within 2 weeks. Pain killers may help relieve symptoms. Those under 16 years should not use aspirin. Read now
The information provided herein should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed physician should be consulted for diagnosis and treatment of any and all medical conditions. Call 911 for all medical emergencies. Links to other sites are provided for information only -- they do not constitute endorsements of those other sites. Copyright 1997-2019, A.D.A.M., Inc. Duplication for commercial use must be authorized in writing by ADAM Health Solutions.
Irritable hip: What you need to know Irritable hip is a common cause of hip pain and limping in children before they reach puberty. It may happen after an injury or a viral infection, or because of poor blood flow. It usually gets better with rest within 2 weeks. Pain killers may help relieve symptoms. Those under 16 years should not use aspirin. Read now
A: First, you have to realize that when one is gaining weight it’s nearly impossible (steroid discussion aside) to gain solely muscle without the acquisition of some body fat as well. That being said though, you can improve thedistribution of lean body mass to fat mass by ensuring that your calorie consumption isn’t too aggressive (i.e. 1000+ over your BMR). Also, it should go without saying, but you need to be training hard while focusing on progressive overload to ensure that the calories you’re ingesting are actually going towards muscle growth. You shouldn’t be neglecting cardiovascular work either; both HIIT and LISS each play a role in enhancing mitochondrial density, balancing neurotransmitters, improving oxidative capacity, and influencing brain plasticity.
How do I know if my weights are heavy enough? Check your form. This workout involves many repetitions of the same exercise and you will know you are using the correct weight if your form stays consistent between the first part of a repetition set and the end. For example, a row from plank should look the same on repetition number 10 as it does in repetition number two, even if the effort is much greater. If your form is wobbly by the end, drop down the weight amount until you’re able to find consistency. Don’t forget that working with weights is not an all-or-nothing proposition. Your body also provides resistance. Try our 9-Minute Strength Workout for a weight-free option. 
But as I said earlier, the amount of protein you eat is a secondary concern. Quality comes first, so think "what" before "how much." For me, the "what" is lean and not fried. If you adhere to eating lean, non-fried sources of protein, you maximize your chances of gaining maximum amounts of muscle with minimal increases in body fat. My favorite sources of lean protein are standard: egg whites, chicken breast, 98 percent or leaner ground beef, turkey, fish, and quality protein supplements like Lean Pro8.
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.
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.
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.
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.
(1) Body Fat is fat. You know how foods contain fat? Well, that fat when digested, {whatever fats not used for energy}, will get stored as body fat. Each macronutrient has a place to be stored. Fat (macronutrient) gets stored in our fat cells. They match. For anyone to say something otherwise is very misunderstood. People assume carbs equal fat right away.
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.
Yes, you can pack on size while only doing bodyweight exercises – I did it while traveling the world – and gymnasts train mostly with bodyweight movements. However, this can feel like playing Halo on Legendary difficulty. It can be done, but damn it can be challenging – especially for lower body movements. If your sole goal is to get bigger as fast as possible, access to a barbell for squats and deadlift is almost a requirement.
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.
(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”.

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.
I say make the 5th rep hard, but when I lift heavy, I like to stick with 4–5 reps. I feel if something is truly heavy, we won’t be able to hold onto it for as long, therefore, 4–5reps is my time frame for failure when lifting heavy. Again, if I need to keep doing reps to reach failure, then it’s too light. When I lift light, my time frame for failure is around 12–15 reps. If I need to do more reps to feel the fatigue of failure, then it’s way too light.
Remember my special answer: here it is… MOUTHTAPERS exist. People out there will tape their mouth closed during sleep so that they can breathe their nose. Even during the day sometimes. Why? Because the nose is directly connected to the diaphragm while the mouth is connected to the chest. Sure, increase chest mobility and your lungs may be able to expand more which will allow more air to be held, BUT HOW CAN YOU HOLD THAT MORE AIR IF YOUR DIAPHRAGM is weak? You won’t. So everything I just talked about must be done through the nose. Notice yourself breathing with your mouth and SWITCH right away. It takes work and energy. How you breathe during the day rolls over to how you breathe during the night.

This is how the NPC differs from the NANBF. The NANBF takes a more direct approach by taking urine samples from all competitors that are tested for steroids and any other substances on the banned list. The NANBF also differs from the NPC when it comes to judging. The criteria for certain poses differs from organization to organization. The NANBF even has an elevated calf pose which is unique for their competitions.[citation needed]
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.
×