It arises from the posterior gluteal line of the inner upper ilium, a pelvic bone, and roughly the portion of the bone including the crest of the ilium (the hip bone), immediately above and behind it; and from the posterior surface of the lower part of the sacrum, the base of the spine, and the side of the coccyx, the tailbone; from the aponeurosis of the erector spinae (lumbodorsal fascia), the sacrotuberous ligament, and the fascia covering the gluteus medius (gluteal aponeurosis). The fibers are directed obliquely downward and lateralward; The gluteus maximus has two insertions:
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Many trainees like to cycle between the two methods in order to prevent the body from adapting (maintaining a progressive overload), possibly emphasizing whichever method more suits their goals; typically, a bodybuilder will aim at sarcoplasmic hypertrophy most of the time but may change to a myofibrillar hypertrophy kind of training temporarily in order to move past a plateau. However, no real evidence has been provided to show that trainees ever reach this plateau, and rather was more of a hype created from "muscular confusion".[clarification needed][citation needed]
Whether you love or hate ‘em, squats are one of the best butt exercises for strengthening your backside. Experts say that if you want to run faster, jump higher and lift heavier, squatting low is the way to go. They might look easy, but prepare to work when you add a barbell, slam ball or heel raise to the mix. These squat variations not only add some power to your jumps and kicks, but they also help improve your knee stability and range of motion. So how low can you go? Try these exercises to find out.
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.
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]
How many calories your metabolism needs in order for one to stay the same weight will depend on ones weight as mostly everyone weighs a different number (and some the same). People that weigh more will have a higher metabolism because their body requires more food then if someone that weighed less. People that weigh less will have a lower metabolism because their body doesn’t need as many calories compared to someone weighing more.
Even if you have a schedule that allows for a 5-day workout split, many people (I’d even call it the majority) simply don’t have the recovery capacity needed to make that work. This could be due to genetics, age, injury history, various lifestyle factors (sleep, stress, etc.) and more. In these cases, better results would be seen with 3-4 workouts per week instead.
(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”.
Carbohydrates give my working muscles the energy to do their job. Without them, I would feel tired, and my gym sessions would definitely struggle as a result. Just like I approach my protein intake as a way to repair my muscles after training, I aim for the carb "sweet spot" where I can maximize energy and glycogen replenishment. And just like with protein, quality is crucial. My carbs come from high-fiber, high-nutrient foods. I include plenty of sweet potatoes, oatmeal, and brown rice, among others.
The good news is that there are plenty of good hip stretches out there that you can do to relieve discomfort, decrease tightness, and increase mobility in your hips. Since your hips are involved in so many of the movements you make (both inside and outside of the gym) stretching them is a great way to keep them feeling good and ready to work for you. Add some of the 12 hip stretches Atkins demos below to the end of your workout, or spend 10 minutes each day just doing a few of them, to improve mobility in your hips. 

Don’t get us wrong—cardio is important for keeping your body fat down and keeping your heart health in check. (Bonus points if you run or bike, since outdoor exercise is linked to better energy and improved mental health.) But when it comes to building muscle, hitting the treadmill won't help you much. “Every component of exercise, minus cardio, can help with muscle hypertrophy,” which is the scientific term for muscle building, says Michelle Lovitt, an exercise physiologist and trainer in Los Angeles. “Cardio tends to burn calories and puts your body in a deficit, which is great for leaning out, but not building mass.”
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:
The iliopsoas is another powerful hip flexor that begins in two distinct regions proximally. The iliacus has a broad origin, arising from the inner table of the iliac wing, the sacral alae, and the iliolumbar and sacroiliac ligaments. The psoas originates at the lumbar transverse processes, the intervertebral discs, and the adjacent bodies from T12 to L5, in addition to the tendinous arches between these points. Distally, the two large muscular bodies converge to become one distinct structure—the iliopsoas—and subsequently jointly insert at the lesser trochanter of the proximal femur. The nerve to the iliopsoas (i.e., the anterior division of L1 to L3) supplies the iliopsoas muscle.
Apply the above concept to your hips. When you sit, your hips are in a "flexed" position. Therefore, the muscles that flex your hips are in a shortened state. You probably spend at least a third of your day sitting down. Think about how much time those hip flexor muscles stay shortened. A lot. Over time, they become tighter and tighter until you look like the old man in the picture. So unless you want to look like that, perform the stretches shown below.
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.
(3) Protein - this is a very important nutrient (macro) as the body doesn’t really store protein. It recycles protein as we are mainly protein, so it makes sense for protein metabolism/catabolism to be equally constant…which means we should make sure to be consuming protein via food or supplements (food over supplements) to keep up with this process. If we aren’t consuming protein, then the body will be forced to mostly use it own protein (muscle) for energy. Sure, amino acids help via BCAA vs EAA, but whole protein (complete) combines every amino acid. Certain foods are complete, while some are lightly complete. So strive to eat foods that collectively create whole protein (complete). I also suggest no less then 100g of protein just to play things safe and then manipulate (adjust amount) upon determination.
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.
Now, if you are somebody that is more of the “do-it-yourself” type, check out our self-paced online course, the Nerd Fitness Academy. The Academy has 20+ workouts for both bodyweight or weight training, a benchmark test to determine your starting workout, HD demonstrations of every movement, boss battles so you know when you to level up your routine, meal plans, a questing system, and supportive community.

The materials and information provided in this presentation, document and/or any other communication (“Communication”) from Onnit Labs, Inc. or any related entity or person (collectively “Onnit”) are strictly for informational purposes only and are not intended for use as diagnosis, prevention or treatment of a health problem or as a substitute for consulting a qualified medical professional. Some of the concepts presented herein may be theoretical.


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.
The gluteus maximus arises from the posterior gluteal line of the inner upper ilium, and the rough portion of bone including the crest, immediately above and behind it; from the posterior surface of the lower part of the sacrum and the side of the coccyx; from the aponeurosis of the erector spinae (lumbodorsal fascia), the sacrotuberous ligament, and the fascia covering the gluteus medius. The fibers are directed obliquely downward and lateralward; The muscle has two insertions: Those forming the upper and larger portion of the muscle, together with the superficial fibers of the lower portion, end in a thick tendinous lamina, which passes across the greater trochanter, and inserts into the iliotibial band of the fascia lata; and the deeper fibers of the lower portion of the muscle are inserted into the gluteal tuberosity between the vastus lateralis and adductor magnus. Its action is to extend and to laterally rotate the hip, and also to extend the trunk.[citation needed]
The second half of the program is all about maximizing size with slightly higher reps and an emphasis on intensity. Rep ranges move up to 10-12 for most exercises, which is ideal for promoting muscle hypertrophy (growth). Overall volume increases slightly during these two weeks, mainly due to the addition of isolation exercises that you’ll perform before compound movements for your chest, back, shoulders and legs. Called pre-exhaustion, this technique dramatically increases workout intensity. You fatigue the main target muscle with an isolation exercise, then hit it in this fatigued state with a compound move, which if done right will lead to your main muscle failing before assistance muscles give out. (For example, for chest the dumbbell flye hits the pecs directly, so your triceps shouldn’t end up being the weak link and cause the termination of the set during the bench press).
Lefkowith put together a bodyweight workout, below, that does just that. While weights and resistance bands are great tools for building strength, she says that sometimes it's easier to focus on contracting the right muscles when there's no equipment involved. "You aren't concerned about the numbers you can lift or the reps you can do but what you actually feel working," Lefkowith says.
"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.

When these muscles are under constant tension because of ergonomics and habitual postural positioning, they may become tight and shortened. This can result in pulling forward on the lumbar vertebrae, creating hyperlordosis and causing the pelvis to tilt anteriorly. This is commonly seen in people who maintain a seated position for a prolonged period such as office workers, computer programmers, and others who find themselves sitting at a desk for hours every day. It is important to provide education on proper ergonomics, movement, and self-care to these individuals.


“Imagine you've fasted for over eight hours,” he says. “At breakfast, you're firing your metabolism off really high. If you don't eat for another five hours, your metabolism starts to slow right down and you have to try and kickstart it again with your next meal. If you eat every two and a half to three hours, it's like chucking a log on a burning fire.”
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.
Include cardio training. Good cardiovascular health improves blood flow, a requirement for muscle growth. Doing cardio also improves your cardiovascular fitness, which allows you to use your muscle gains for various sports and activities. The standard recommendation is 150 minutes of moderate cardio each week, or 75 minutes of vigorous cardio, or an equivalent combination of the two. A good place to start would be doing 30-60 minutes of cardiovascular activity every other day or 3 times a week. Examples of cardio include running, biking, swimming, and any sport that involves constant movement.
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