Stand with your feet slightly wider than shoulder width with a kettlebell about a foot in front of you. With your weight in your heels, hinge at your hips while lowering your hands to the kettlebell handle. Grab the kettlebell with an overhand grip,  “Hike” the kettlebell back between your legs, catching the force of the moving kettlebell with your hips. Exhale as you swing the kettlebell forward by thrusting your hips, straightening your legs, and squeezing your glutes and abs. Once the kettlebell reaches chest height, inhale as you allow it to fall, and guide it back to the “hiked” position.


Grade III (severe): A complete tear in your muscle that causes severe pain and swelling and you can't bear weight on that leg, making it difficult to walk. You've also lost more than 50 percent of your muscle function. These injuries are less common and may need surgery to repair the torn muscle. They can take several months or more to completely heal.
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.
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!)
Intensive weight training causes micro-tears to the muscles being trained; this is generally known as microtrauma. These micro-tears in the muscle contribute to the soreness felt after exercise, called delayed onset muscle soreness (DOMS). It is the repair of these micro-traumas that results in muscle growth. Normally, this soreness becomes most apparent a day or two after a workout. However, as muscles become adapted to the exercises, soreness tends to decrease.[22]
How to do it: Start by stepping forward into a lunge with your left foot. Place your right forearm to the ground and your left elbow to the inside of your left foot, and hold the stretch for two seconds. Then place your left hand outside of your foot and push your hips up, pointing your front toes up. Return to standing position and repeat by stepping out with your right foot. Continue alternating sides.
If you're 12 weeks out from a competition, you want to maintain as much muscle as possible while torching fat from every angle. This means low-intensity cardio – high intensity cardio speeds up your metabolism and burns fat very quickly, so you run the risk of burning muscle too, Terry says – either first thing in the morning on an empty stomach, or immediately after your weights session, once you’ve depleted those glycogen levels.
Why less volume for the smaller muscle groups, you ask? Partially because they are smaller, but mostly because they get a ton of indirect volume while training the bigger muscle groups (e.g. your biceps get hit pretty hard while training back, triceps get hit pretty hard while training chest and shoulders, shoulders get hit pretty hard while training chest, etc.).
This period also saw the rise of anabolic steroids in bodybuilding and many other sports. In bodybuilding lore, this is partly attributed to the rise of "mass monsters", beginning with Arnold Schwarzenegger, Sergio Oliva, and Lou Ferrigno in the late 1960s and early 1970s, and continuing through the 1980s with Lee Haney, the 1990s with Dorian Yates, Ronnie Coleman, and Markus Rühl, and up to the present day. Bodybuilders such as Greg Kovacs attained mass and size never seen previously but were not successful at the pro level. Others were renowned for their spectacular development of a particular body part, like Tom Platz or Paul Demayo for the leg muscles. At the time of shooting Pumping Iron, Schwarzenegger (while never admitting to steroid use until long after his retirement) said that "you have to do anything you can to get the advantage in competition".[citation needed] He would later say that he does not regret using anything.[8]
  Take note to see if the thigh rests down parallel to the ground (Picture 2) or if it stays up in the air (Picture 1) (You will need someone to be nearby to see what your leg does). Perform on both sides and compare. If the thigh does not stay raised up in the air then there is no true hip flexor tightness and stretching does not need to be performed. If one of the thigh/legs stays up noticeably higher than the other, then stretching will need to be performed. If your leg is able to hang down comfortably parallel to the ground or lower then you passed the test!
As a parting thought, we can’t emphasize enough the importance of consistency and staying focused. Your workouts shouldn’t be two-hour affairs—each visit to the gym needs to be fast-paced and intense. With that as your guide and following the heavy-duty blueprint laid out here, we can’t promise it’ll be easy, but the results should be worth every drop of sweat. Just think, 10 more muscular pounds may be a mere month away.
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:
To begin, place the top of one foot on a weight bench (or a chair) and step forward with the other foot out in front of you, similar to a lunge position. Make sure that the front foot is positioned at least at shoulder width and it is far enough away from your body that your knee will not come over your toes when you perform the squat. Put your hands in front of your body (or overhead to make it harder). Perform a “single leg squat” by bending the front leg. The knee of the leg that is up on the bench will go towards the floor. Get it as close to the floor as you can. Do not let the heel of the front foot come up off of the floor. Keeping your heel down will ensure that you engage your glutes and hamstrings in this exercise. You should feel the tension in the hip flexor of the leg that is on the bench when you perform this exercise (you will also feel the muscles of the front leg working). It is important to keep your torso upright throughout the full range of motion. As you go down into the squat, the hip of the back leg is going into extension, which will stretch the hip flexor as well as strengthen it as it stabilizes the hip throughout the range of motion.

Bodybuilders also train small muscles with a similar volume, frequency and intensity of their larger muscles. Strength athletes laugh at this. “Curls are a waste of time” is a common phrase you will hear hurled at a bodybuilder. This is SILLY. Although big compound movements should be most people’s resistance training priority, smaller muscle group focus work has some benefits for every athlete. Bicep tears are quite common among strength athletes, especially strong men and powerlifters. This happens because these competitors will lift tremendous weights with their backs, but their biceps are the weak link. Many of these injuries could be prevented with some good old-fashioned bodybuilder type isolation work. If you are only as strong as your weak link, doesn’t it make sense to make those weak links strong ones?


After all, you’ve probably seen the countless workouts, diets, supplements, programs, products and people claiming that super fast muscle growth is possible. You’ve probably also seen the click-bait headlines (“How To Build 20lbs Of Muscle In Just 6 Weeks!”) and the unbelievable transformations of supposedly “natural” people (bodybuilders, celebrities, athletes, fitness gurus on social media, etc.) that clearly prove it can happen faster than this.
There is no simple orthosis for the management of isolated paralysis of the hip flexor muscles. While the hip guidance and reciprocating gait orthoses mechanically assist hip flexion (see p. 115), neither is prescribed solely for this purpose. Rather they are prescribed for patients with extensive bilateral lower limb paralysis who also require orthotic support around the knees and ankles.
Simply put, glute activation is waking up your glutes. It makes the connection from your brain to your muscle and gets the muscle fired up and ready to do some work. Glute activation should be done prior to your workout, but it can also be done as an active rest between sets. And trust me when I say that doing some glute activation prior to your squats, lunges, and deadlifts will result in an excellent glute workout!
Jason Ferruggia is a highly sought after, world renowned strength & conditioning specialist and muscle building expert. Over the last 17 years he has personally trained more than 700 athletes from over 90 different NCAA, NFL, NHL and MLB organizations. He has also worked extensively with firefighters, police officers, military personnel, Hollywood stars and entertainers. Most importantly, Jason has helped over 53,000 skinny guys and hard gainers in 126 different countries build muscle and gain weight faster than they every thought possible.
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.
If you're 12 weeks out from a competition, you want to maintain as much muscle as possible while torching fat from every angle. This means low-intensity cardio – high intensity cardio speeds up your metabolism and burns fat very quickly, so you run the risk of burning muscle too, Terry says – either first thing in the morning on an empty stomach, or immediately after your weights session, once you’ve depleted those glycogen levels.
A: Eat more frequently, drink less liquids while eating (they compete for stomach volume along with food), eat from larger plates and bowls, add lime or lemon juice to your water with meals (can help to increase production of hydrochloric acid that breaks down food), and consume more liquid calories (especially around the workout if appetite is suffering the rest of the day).

Beach muscles and Olympic lifts draw more attention. But the many little stabilizer muscles around your shoulders, hips, and midsection — collectively the core — provide a strong foundation. Challenging the stability and mobility of these key muscles with medicine balls, physioballs, mini-bands, and rotational movements (lifting, chopping) pays huge dividends.


Bodybuilding became more popular in the 1950s and 1960s with the emergence of strength and gymnastics champions, and the simultaneous popularization of bodybuilding magazines, training principles, nutrition for bulking up and cutting down, the use of protein and other food supplements, and the opportunity to enter physique contests. The number of bodybuilding organizations grew, and most notably the International Federation of Bodybuilders (IFBB) was founded in 1946 by Canadian brothers Joe and Ben Weider. Other bodybuilding organizations included the Amateur Athletic Union (AAU), National Amateur Bodybuilding Association (NABBA), and the World Bodybuilding Guild (WBBG). Consequently, the male-dominated contests grew both in number and in size. Besides the many "Mr. XXX" (insert town, city, state, or region) championships, the most prestigious titles[according to whom?] were Mr. America, Mr. World, Mr. Universe, Mr. Galaxy, and ultimately Mr. Olympia, which was started in 1965 by the IFBB and is now considered the most important bodybuilding competition in the world.
The gluteus maximus can be your best friend when it comes to safely 
performing backbends. Yet overusing this big muscle by clenching your butt as you backbend can lead to irritation and injury in the spine and sacroiliac (SI) joint. In order to mitigate excessive spinal compression in backbends, it’s helpful to use the buttocks and adductors (inner thighs) to support the weight of the pelvis, hips, and spine. Work on the following actions:
The hip flexors are prone to becoming tight and shortened. They are active with each step that we take, especially while running. A major contributing factor to their tightness is that based on their location and anatomical attachments, when we sit, we are putting the hip flexors in a shortened position. Unfortunately, many of us spend a good part of our day sitting. The combination of sitting and heavy use of the muscle during activity causes it to become shortened. A shortened muscle does not generate as much power as a normal length muscle is capable of. The shortening and weakening of the hip flexors creates a muscle imbalance in the hip, which can cause problems in other parts of the body.

From here, push your hips back, and bend your knees to lower your body into a squat, not letting your knees cave in as you do so. Pause at the bottom for two seconds, then squeeze your glutes to return to standing. That’s one rep. Perform two sets of 10 reps, or as many as you can until you feel it in your legs. Aim to do this exercise three to four times per week.


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.
(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.
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.
As a parting thought, we can’t emphasize enough the importance of consistency and staying focused. Your workouts shouldn’t be two-hour affairs—each visit to the gym needs to be fast-paced and intense. With that as your guide and following the heavy-duty blueprint laid out here, we can’t promise it’ll be easy, but the results should be worth every drop of sweat. Just think, 10 more muscular pounds may be a mere month away.
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.
If you have been training properly for at least three years, you’ll find that advanced pump-enhancing techniques like rest-pause sets, drop sets, and some of the other old-school bodybuilding techniques you’ve no doubt heard of can be effective when used sparingly. Just be sure not to overdo the use of them. And never get away from the most important rule: setting PR’s to get stronger.
Those micro-tears that are such a key factor for muscle-building need rest to rebuild themselves and grow stronger. When do they do that? When you’re asleep! “You have to rest and feed your muscles between workouts or you will tear them down and they will become weaker,” says Olson. “Over time, you run the risk of over-training, which can result in injury, and possibly even more sleep troubles.”
Gains will differ from one individual to another depending on body size and level of experience in the gym. To make sure you'’re gaining muscle, not fat, don'’t just consider your scale weight. Instead, rely on what you see in the mirror and use a tape measure twice a month to keep track of your waist and hips (you don't want to gain there)— as well as your biceps, chest and quads. Also, don'’t think that you have to gain a set amount of weight each and every week. "Your mass gain doesn'’t have to be uniform,"” Aceto explains. That means you can gain 1/2 pound one week and 1 1/2 the next, perhaps none the third week and still remain on course. "“Expecting uniform gains ignores the intricate makeup of the body and the way it gains mass -— or loses fat - which is by no means in linear fashion," adds Aceto.
This leaves you frustrated and yes……….with consistently tight hip flexors.  A crucial step is often missed with trying to stretch away tightness or pain. Before anymore blame is placed on the hip flexor muscle, it needs to be properly assessed. Then after an assessment is performed you can determine what the right hip flexor exercise for you to do is.
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.
Eating the right carbs is important too. Carbohydrate is stored in your body in the form of glycogen. Glycogen in the muscles is an important fuel reserve during intense physical exercise or in times of energy restriction – protein sparing. It is best to restrict or to keep away from junk carbohydrates such as sweets, cakes, and biscuits, and stick to foods like porridge, pasta (wholemeal), rice (brown), bread (wholegrain), and cereals (try to choose the versions with low or reduced sugar and salt). For more on carbohydrate and the effect of sugar on the body, click here.
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There are several ways to enhance the quality of a workout, and some changes can even be made during each rep. “Constant tension should be applied to the last five reps of every working set, meaning, do the first 5-6 reps normal tempo, and the last few reps should be held for at least two seconds at the peak of the contraction,” says Heath. “This allows your muscles to have more time under tension and you work different muscle fibers.” Hold the weight at the top for a maximum pump.
Below (in no particular order) are the top glute exercises to incorporate into your fitness regimen. You can mix and match these in multiple combinations for awesome glute and overall lower body work. Sets and reps for each exercise depends on your particular needs, goals, and current abilities. But, 2-5 sets of 8-15 reps is Reames’ general recommendation. 
As a parting thought, we can’t emphasize enough the importance of consistency and staying focused. Your workouts shouldn’t be two-hour affairs—each visit to the gym needs to be fast-paced and intense. With that as your guide and following the heavy-duty blueprint laid out here, we can’t promise it’ll be easy, but the results should be worth every drop of sweat. Just think, 10 more muscular pounds may be a mere month away.
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.
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.

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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.
Unlike your boobs, your glutes are loaded with muscles that are capable of growing larger, so you can score the curvy butt of your dreams. Obviously, if you want those muscles to grow, you need to work them, says Tony Gentilcore, a certified personal trainer and strength and conditioning specialist, and co-founder of Cressey Performance in Hudson, Massachusetts. To score a bigger booty, he says to start by doing glutes-focused exercises, like the glute bridge and squats, while progressively adding more weight. (Gentilcore says you can do this by holding a barbell or dumbbells on your hips for the glute bridge and by holding a dumbbell in each hand for the squats.)
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.
In addition to the HIIT sessions, it’s always a good idea to go for a 30–60-minute walk as many days per week as you can. I recommend getting a minimum of 10,000 steps every day. Use a phone app to track them. If you’re into jogging, swimming, hiking, or some other form of long-duration, fairly low-intensity cardio, that is fine to do as well, and as often as you like.
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