Even when glycogen is full and glucose gets stored as fat. This fat can only make us gain IF we keep it their. And most people don’t exercise which keeps fat unused. Sure, fats directly leads to fat gain, but again that doesn’t make us fat unless we keep it their. Weight gain vs fat gain is different. Fat increases before weight does, then overtime it starts to show that fat makes up most of the weight. Same for people with muscle.


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
Stand lunge-length in front of a bench making sure your knee does not extend past your toes. Hold a dumbbell in each hand and rest the top of your left foot on the bench behind you. Lower your body until your rear knee nearly touches the floor and your front thigh is parallel to the floor. Then push through the heel of your front foot to return to standing, keeping the back foot on the bench. Repeat for required reps then switch legs.
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.
(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?
Hip flexors. These hardworking muscles are crucial in foundational movements such as sitting, standing, walking and running — they act as a bridge connecting your torso to your lower body. Some muscles in this group can be notoriously weak or tight and those of you who have ever had issues with this part of your body will know the uncomfortable pain of either all too well.  There’s a lot of debate in the world of sports science over how much you should strengthen and stretch your hip flexors — we’ll explain.
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.
Healthy sources of fat include: cold water oily fish (such as salmon, mackerel, and sardines), extra-virgin olive oil, peanuts (unsalted), avocado, pecans, almonds, hazelnuts, walnuts or flaxseed. Nuts (any sort, just make sure they are unsalted) are a great food to snack on if you're having trouble gaining weight, as they are not only high in calories, but they contain monounsaturated fats, a good source of protein, fibre and contain a number of essential minerals that are needed for health. For those not consuming any oily fish, you may want to consider taking a fish oil supplement, such as cod liver oil or flaxseeds.
Protein do not have a home really. They do have a pool on which amino acids are stored, but this isn’t much. Proteins home is actually our muscles. You know how we eat meat for protein? Well if we ate human meat, it would be protein. Muscle is protein. We eat protein to build muscle and other shit. Protein during a calorie surplus will get stored in our fat cells more than go towards building muscle or the pool. Anything eaten in a calorie surplus will be stored as fat.

"Eating well" is tough to objectively quantify. One can eat "well" but that doesn't necessarily mean that you are eating enough to build muscle or recover adequately from workouts. Also, taking protein shakes doesn't guarantee that one will start to accrue massive slabs of lean body mass. Muscle anabolism is a fairly complex metabolic process which has a number of contributing factors at the cellular level and can't be reduced to a single supplement or dietary component.
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.
So how do you build a stronger backside? Squats are a good place to start. But if you really want to get your booty rock solid, it’s a good idea to incorporate weights, resistance bands, stability balls and even foam rollers into your glute workout. Here are 50 butt exercises that will help you think outside of the box when it comes to squats, lunges, glute bridges, leg lifts and more.
See what I mean? Notice, how I said the “fatigue of failure”. This is because one must interpret their fatigue properly. (1) Some go past failure thinking something magical is going to happen, when only damage will occur. (2) Some feel slight fatigue, aren’t close to failure, and should keep going to enter in the actual sensation that matters: failure. (3) Some are very close to reaching fatigue, but misinterpret the sensation as failure and stop, when they were only moments away from feeling something they never felt before.
Low Carb is for everyone. This has to do with carbs. If someone has high body fat percent, this is because the fat from meals whether is from fats or carbs spilling over…is staying stored causing a calorie surplus. The body only needs a certain amount of energy (food). People with high body fat usually over feed on carbs because carbs are everywhere, which makes it safe to assume they are always storing sugar as fat and signaling insulin. This plus, the insulin response due to the surplus causes chaos. Low carbs is great for people that have consumed carbs for too long, so they can down regulate glycogen and insulin. People with low body fat usually depend on muscle and muscles store glycogen. So these people would benefit from high carbs until it’s time to back off.
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.
If you'’re looking to add muscle mass to your frame, hitting the weights hard is a given. Quality time in the gym begins a cascade of changes that will stimulate your muscles to grow bigger in response to the challenges you throw their way. It'’s tempting to think that'’s all it takes to add muscle to your body. After all, you can actually feel your biceps growing after an intense set of curls.

Having a strong butt will get you far—literally. Our glutes are responsible for powering us through everything from long runs to tough strength workouts to a simple jaunt up a flight of stairs. Strong glutes that can take on the brunt of the work can help us avoid overcompensating with smaller muscles during lower-body exercises. Plus, beyond just helping us move, the glutes play an important role in "stabilizing our entire lumbo-pelvic-hip complex," says Cori Lefkowith, NASM-certified personal trainer and owner of Redefining Strength in Costa Mesa, California. That translates to better form, more efficient movement, and a reduced risk of straining your lower back and hips.
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Lie on your back with knees bent and feet flat on the floor. Lift your hips to come into a bridge position with a neutral spine. Tuck your chin into your chest. Dig your elbows into the ground. Press the bottoms of your feet together and move your heels as close to your butt as possible. Inhale as you lower your hips toward the ground. Exhale as you lift your hips. Do 15 reps.

(6) “Needs to go somewhere” This is where I explain the end of point 3. Insulin is not a fat storage hormone. Insulin simply transports, nutrients, into cells for energy and then stores the nutrients. Protein is not stored, they are recycled, this is why it’s wise to be consistent with protein. Fats are stored as fat. Carbs are stored as glycogen. IF GLYCOGEN is full then insulin will transport the excess glucose to body fat as the glucose needs to go somewhere. It’s not just gonna sit in the blood. If so, this calls for chaos. People that are insulin resistant usually have this chaotic issue.


K. Aleisha Fetters, M.S., C.S.C.S., is a Chicago-based personal and online trainer. She has a graduate degree in health and science reporting from the Medill School of Journalism at Northwestern University and regularly contributes to Men's Health, Women's Health, USNews.com, TIME, and SHAPE. When she's not lifting something heavy, she's usually guzzling coffee and writing about the health benefits of doing so.
Yes, but I didn’t start off with saying Keto, because Keto is a buzzword. You need to understand why Keto does what it does. I would have someone start with Keto for the reasons mentioned above, but I would not have them on it long. Carbs are not essential, but they are helpful. Especially, if someone is on Keto trying to build muscle. Or in just in a deficit. If anything, Atkins is where I would lead someone after doing Keto.
The gluteus minimus is fan-shaped, arising from the outer surface of the ilium, between the anterior and inferior gluteal lines, and behind, from the margin of the greater sciatic notch. The fibers converge to the deep surface of a radiated aponeurosis, and this ends in a tendon which is inserted into an impression on the anterior border of the greater trochanter, and gives an expansion to the capsule of the hip joint.
Bodybuilders have THE BEST mind to muscle connection of any resistance-training athletes. Ask a seasoned bodybuilder to flex their lats or their rhomboids or their hamstrings and they will do it with ease. Ask other strength athletes and you will see them struggle and although they may tense up the target muscle they will also tense up about 15 other surrounding muscles. This is because strength athletes train MOVEMENTS. They don’t care about targeting their lats. They just want to do the most pull ups. They don’t worry about feeling their quads. They just want to squat maximum weight. Although this is an expected and positive thing for the most part, there are real benefits to being able to isolate and target muscles.
When it comes to building muscle, there are numerous theories, methods, and preferences. Whether the goal is improved health, aesthetics, performance, or a combination of all three, there is no shortage of advice to help you get there. So much so that it can sometimes become overly complicated and you forget about the basic facts. But, it’s simpler than it seems.
The hip flexors are a group of muscles in the front of the hip that act to lift the knee and bring the thigh towards the abdomen. The major muscles making up the hip flexors that we will focus on are the iliacus and the psoas, or the iliopsoas and the rectus femoris. The rectus femoris  is a “two joint muscle” because it crosses both the hip and knee joints. As a group, the hip flexors have attachments on the lumbar spine, the pelvis, and the femur. In addition to their major function of flexing the hip, their attachment on the spine makes them an important part of the core muscles and spinal stabilizers.

Take your vitamins. In addition to a well-balanced diet, include a multivitamin supplement to your dietary regimen. It will ensure that your body is getting the full amount of vitamins and minerals it needs to stay healthy. There are many options, depending on your age, your sex, and your particular health and diet needs. Find the one that's right for you, and make it part of your daily routine.
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.
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The gluteus maximus (also known collectively with the gluteus medius and minimus, as the gluteal muscles, and sometimes referred to informally as the "glutes") is the main extensor muscle of the hip. It is the largest and most superficial of the three gluteal muscles and makes up a large portion of the shape and appearance of each side of the hips. Its thick fleshy mass, in a quadrilateral shape, forms the prominence of the buttocks.
This phase continues to employ a four-day split, but bodyparts are paired differently—namely, chest and back are trained on the same day (Day 1), as are biceps and triceps (Day 4). This is little more than a means of changing things up, giving your muscles a slightly different stimulus to spark new muscle growth. Each workout includes drop sets to increase intensity, but for only one set per bodypart, so as to avoid overtraining and muscle catabolism.
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.
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.
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