Working on gluteal muscle strength (buttock muscles) can be beneficial to reduce hip flexor tightness. Working the glute muscles pulls the hip into extension (the opposite of flexion which is what the hip flexor does) and improves muscle balance at the hip. Increasing the strength of your gluteal muscles can help calm the hip flexor down and reduce the feeling of “tightness”.


Partial range of motions train partial ranges while full range train full range. Simple as that. They both help each other. Isometrics are great. I do them all the time. I add them in however I can. Holding it on the bottom. Holding it on the top. Or just in the middle. Constant tension vs time under tension are one in the same. When constant tension cannot be applied, it’s okay because one can just keep holding the weight so time can apply tension. Either way, Tension is caused until the weight is dropped. Will their be enough tension for growth? You tell me?
While the number of reps you do per set is important, of equal importance is the total number of reps you do per muscle group. The National Strength and Conditioning Association has determined that, to maximize growth, you need approximately 20–70 total reps per muscle group. Depending on which end of a rep range you’re working, this can be done in one session or over a few days (a training week, for instance), but that’s the spread you need to cover to see gains.
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.

Make no mistake: Eating for muscle is just as important as lifting for muscle. The foods you grab in the morning on the way to work, the meals you pack for lunch and mid-afternoon, what you put into your body immediately following your workout, and your final meal of the day impact your results as much as, if not more than, the number of reps you squeeze out at the end of a set. But in reality, it can be tough to stick to a "“clean"” diet when you'’re busy. We know that adding another layer of complexity to life in the form of reading food labels and studying ingredient lists just isn'’t an option for most of us. Not to mention actually preparing all those healthy meals.
Dynamic stretching (stretching while in motion), is the most efficient way to lengthen and strengthen the hip flexor muscles. An exercise that you can do that will engage the core and all of the lower extremity muscles while focusing on the hip flexors is called the Single Leg Split Squat. Remember that the rectus femoris crosses the hip and knee joint. This exercise involves both the hip and knee joint, making it an appropriate exercise to train the rectus femoris as well as the iliacus.

Your glutes serve as the main mover and power output to most of your major and accessory lifts—squat, deadlift, kettbell swings, box jumps—so the more you develop and stimulate your gluteal muscles, the more you’re able to maximize control, strength, and stability. (It doesn’t hurt that women love watching you do leg and glute work in the gym, either.)

Progression – Throughout the course of your lifting career you should consistently strive for progress both mentally and physically. Initially, you may find that you’re incessantly focused on nutrition and training but as you progress in both maturity and muscular development, you should be focused on improving the balance between lifting and your life. It’s never about having an all or nothing mindset, balance must be incorporated in all aspects but this takes times to develop and occurs with progression over time.
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.
SOURCES: Debbie Siebers, certified personal trainer; developer of fitness video/DVD programs. Sue Carver, physical therapist; owner, A World of Difference Therapy Services, Little Rock, Ark. WebMD Live Event transcript: "Staying Fit -- Rich Weil, MEd, CDE," Feb. 25, 2004. WebMD Live Event transcript: "Fall Into Fitness ­ Richard Weil, MEd, CDE," Sept. 2, 2003. 

The spine has a natural curvature in it in order to function correctly. With their attachment on the spine and pelvis, tight hip flexors can cause an unnatural curve of the spine called hyperlordosis. Hyperlordosis affects the way forces are distributed in the spine and can cause pain and soreness in the lower back. Other common problems that are associated with hyperlordosis are weak abdominal muscles, weak hamstrings, tight low back muscles, as well as tight hip flexors. This can lead to hip flexor and groin strains and hamstring strains…..an all around mess!

You can do this workout all on its own, or do a few sets of the moves before a run or your regular strength workout. "While form is important, having the correct muscles engaging and working is also key. Bodyweight moves like this done before other workouts can help us establish a mind-muscle connection and better recruit the correct muscles automatically," Lefkowith adds.
Let's get one thing clear: It's all about the bum. Sure, built biceps fill out a shirt and six-pack abs are the prize of every beachgoer, but the back is where it's at. A bodacious booty is essential to a good physique—and not just for stage-bound fitness contestants. Everyone seems to want a great bum. Photos of posteriors flood the Internet and are often the most viewed—and "liked"—body part on social media. There's just something magical about a beautiful butt!
Reaching failure matters because tension matters. Failure is when the muscle cannot generate anymore force. Which means one applied (worked out) enough tension through the muscle to just want to give up. And guess what? Carrying groceries can do this for some. Why? We are all at different strength levels. So don’t worry about other people and what they can or cannot lift. I say this because FAILURE can be achieved with either light weights or heavy weights.
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If you have blisters and other foot issues, it could be related to weak glutes. “A new blister could indicate a change in the gait of the runner, and it could be a sign of poor gait/biomechanics from glute weakness such as altered foot striker pattern,” says Bayes. (It’s worth mentioning, however, that this could also just be a sign of a sneaker problem, and you might just need to buy a better-fitting pair of shoes.)
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.
This test measures a participant's ability to stand up from a seated position as many times as possible in a thirty-second period of time.[2] Testing the number of times a person can stand up in a thirty-second period helps assess strength, flexibility, pain, and endurance,[2] which can help determine how far along a person is in rehabilitation, or how much work is still to be done.

But how do you actually know if you have weak glutes? A good way to test them is to do a single leg squat as low as you can go, says Brian Schulz, MD, an orthopedic surgeon and sports medicine specialist at Kerlan-Jobe Orthopaedic Clinic in Los Angeles, CA. “Knee flexion to 90 degrees is a good sign that the gluteal muscles are strong enough,” he says.

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.

On harder training days, I consume upward of 500 g of carbs. It all comes down to finding the amount of carbs your body can actually utilize and consuming them strategically, rather than letting cravings or social situations determine it for you. Out-of-control carb intake leads to unwanted spikes in insulin, which lead to fat gain. It's that simple.
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Build an effective exercise routine. A good diet is required for your body to be able to maximize your potential, but there's no potential at all until you start the process of tearing down your old muscles and rebuilding them bigger, bulkier, and stronger. The best way to do that is to start at the beginning. If you're not sure where to begin, find a solid workout program online and try it out for a while. Don't immediately jump from one program to the next - you'll end up keeping yourself from making steady progress.
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.
This is a great, functional exercise, and one I have written about in the past. The basic glute bridge is simple, just lay on your back with your knees bent, lifting your hips in the air. This is an excellent starting point, but most of you will quickly need to move on to more challenging variations to really get your glutes fired up. Check out my two favorites:
(10) Exercising - you talk about building muscle - this comes from breaking down the muscle and building it back up with protein. A surplus is not needed for muscle growth, protein is. I always say stick with 100g minimum so you’re consistent. 100g is 400 calories. Muscles need glucose to perform, so I would eat enough carbs to fill your glycogen levels to prepare for your next training. Then eat fats to cover the rest of the calories whether it’s a surplus or deficit. You can build muscle and lose weight in the same day, just not at the same time (I’ll explain in point 10). Building muscle = breaking down the muscle and rebuilding it with protein. Losing weight = a deficit. Tell me why this can’t happen? Some fear muscle loss during deficits. No. Eat protein. Eat a little more. Some think surpluses are needed to build muscle. No. A surplus leads to fat gain. Even if the excess calories come from protein. Everything has a number. Figure out what fits for you. This is why point 9 is important.
With a resistance band looped around your lower thighs, plant both feet on the floor hip-width apart ensuring that your knees remain in line with your toes. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your back remains between a 45- to 90-degree angle to your hips. This is your starting position.
Let's get one thing clear: It's all about the bum. Sure, built biceps fill out a shirt and six-pack abs are the prize of every beachgoer, but the back is where it's at. A bodacious booty is essential to a good physique—and not just for stage-bound fitness contestants. Everyone seems to want a great bum. Photos of posteriors flood the Internet and are often the most viewed—and "liked"—body part on social media. There's just something magical about a beautiful butt!
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).
Bench Press. The bench press is about as American as apple pie, fireworks, or bald eagles. If you’re in a gym on a Monday, then you can pretty guarantee at least 85% of the males in the building will be benching. With good reason though, variations such as the flat bench barbell or dumbbell press and the incline bench barbell or dumbbell press are very effective mass builders for the chest, shoulders, and triceps.

"How do you get your butt like that?" is the fitness question I hear the most. And before you say it, yes, genetics play a part. Just like a pretty smile or clear skin, there are people born with a genetic booty advantage, but that doesn't mean it's impossible to improve your glutes. Women often turn to cardio to "get a butt," but the clear path to a better booty doesn't go through the treadmill or the elliptical. Instead, start with weights.
Your hip flexors are the muscles that comprise the front of your hip; you use them when you bend your hip, run or kick. Your hip flexors are susceptible to pain or injury if you place excessive or repetitive stress on them. Hip flexor pain is often the result of strains that occur when your hip flexor muscles sustain tears. Tight muscles, a direct blow to your hip or poor conditioning can lead to a hip flexor strain. While hip flexor pain should be examined by a physician, there are actions you can take to help get rid of hip flexor pain.
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]
Contrary to certain rumors that animal-based protein is more suitable to trigger muscle growth than plant-based protein, a study by Mangano et al. (2017) could not provide any evidence for this. In contrast, if combined properly, plant-based protein can even have a higher biological quality. A combination of one part wheat protein (e.g. seitan) and two parts soy protein (e.g. tofu) has thus been favored by many bodybuilders. Some bodybuilders, such as Patrik Baboumian and Robert Cheeke, follow a strict vegan diet.[37]
Working in the pelvic region is not easy for many therapists and clients. There are cautions and borders that need to be addressed and talked through before addressing these muscles. There are emotional and comfort aspects about working in the lower pelvic region. Some clients find this area too personal or private to allow the therapist's hands in this area. Other considerations are the internal organs such as the intestines, uterus, kidneys, and bladder. As the iliacus and psoas travel under the inguinal ligament and insert into the lesser trochanter of the femur, there is also the femoral triangle, which needs to be worked around. Body positioning can be useful to help access these muscles in a less invasive way while protecting the comfort of the client.
When you’re doing higher reps, focus on the muscle you are trying to build and squeeze every ounce of effort out of it. Yes, cheesie as it may sound, visualizing the muscles working and growing while you train them can be helpful. A 2016 study in the European Journal of Applied Physiology found that, when lifters thought about their pecs and triceps during a workout, they activated them better.

A: Let your symptoms be your guide. A slight sore throat or runny nose may require you to back off for a day or two but don’t confine yourself to your bed and assume the worst. However, you must also remember that prolonged, intense exercise can decrease immune function and make you more susceptible to bacterial and viral based sickness so it's equally as important to listen to your body and respond accordingly.


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.

(4) Insulin is a fat storage hormone - this isn’t true, okay kinda. Like I mentioned, both insulin and protein trigger insulin. If insulin was the issue than high protein intakes should has a worse reputation beyond what it currently has. Insulin has a job of transporting nutrients into cells. Carbs have a more direct connection to insulin than protein, so when carbs are consumed, insulin is spiked higher. Insulin will take the carbs (sugars) and transport them into cells for energy and then the rest into glycogen to save for later. If glycogen is full, then insulin still has a job to do. It doesn’t just float around dumb founded. It takes the carbs (sugars) and stores then into fat. It’s smart like that. But, we abuse that system by eating too many carbs and being in a surplus. The body doesn’t want to convert carbs into fat, that’s what fats are for, yet we abuse and do it anyways. 

(10) Exercising - you talk about building muscle - this comes from breaking down the muscle and building it back up with protein. A surplus is not needed for muscle growth, protein is. I always say stick with 100g minimum so you’re consistent. 100g is 400 calories. Muscles need glucose to perform, so I would eat enough carbs to fill your glycogen levels to prepare for your next training. Then eat fats to cover the rest of the calories whether it’s a surplus or deficit. You can build muscle and lose weight in the same day, just not at the same time (I’ll explain in point 10). Building muscle = breaking down the muscle and rebuilding it with protein. Losing weight = a deficit. Tell me why this can’t happen? Some fear muscle loss during deficits. No. Eat protein. Eat a little more. Some think surpluses are needed to build muscle. No. A surplus leads to fat gain. Even if the excess calories come from protein. Everything has a number. Figure out what fits for you. This is why point 9 is important.
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.
"It'’s especially important to eat a carb- and protein-rich meal immediately after a workout," Aceto says. "Right after training, it turns out that your body is really lousy at taking carbohydrates and sending them down fat-storing pathways,"” he says. "So post-training, carbs will be sent down growth-promoting pathways instead."” And when these carbs are combined with a protein source, you'’ve got a strong muscle-feeding combination because carbohydrates help deliver the amino acids into muscles by boosting insulin levels. This anabolic hormone drives nutrients into the muscle cells and kick-starts the muscle-growth process.
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"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.
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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