How to do it: Begin with your head, neck, and shoulders comfortably fixed against a stability or Swiss ball and both feet firmly planted on the ground, knees bent at 90°. (This is also known as table top position.) Either stretch your arms straight up above your chest with your hands clasped to maximize the balance and stability challenge, or down on either side in case you begin to slip or tip over. As with the other bridge motions, simply lower your hips toward the floor then drive them toward the ceiling. Lower and repeat.
Sure, using a more effective workout routine or diet plan will work better/faster than a less effective one. However, even when you’re doing everything just right and you’ve optimized every single major and minor factor to work as quickly and effectively as possible (which I’m going to show you how to do), the simple fact is that you’re still not going to build muscle “fast.”

If you’re new to training, then check out some of the options found on the site and run them exactly as the author intended them to be executed. Too many young guns want to alter every training variable rather than running the program as written and focusing on getting stronger. No, you don’t need an entire day dedicated to arms when you can’t even complete a single chin-up.

If you tend to stand with a "swayback," developing awareness of the opening at the front of your hips is especially important. In Tadasana (Mountain Pose), practice lifting the ASISes, moving the tailbone down, and lifting the lumbar spine. Putting a belt around your waist, as you did in Warrior I, may help you increase your awareness of your pelvic alignment in this pose too.

Just because your hip flexor region feels sore doesn’t necessarily mean the muscles there are tight — in fact, they might need strengthening. This is where that sports science debate we mentioned earlier comes into play. It’s important to identify whether you’re tight or if the muscles are weak. Again, the Thomas Test will help you identify if you’re maybe stretching something that actually needs strengthening.
Let’s say your concentric is 30lbs and you don’t take my advice and keep the 30lbs for your eccentric. Let’s say, I assume you can do 50lbs on the eccentric, but choose to keep it at 30lbs. If you actually started off making light weight feel heavy, that 30lbs would of been around 10–20lbs and my assumption would of been 30lbs. My first assumption was a heavier weight. Your concentric was a heavier weight. What changed? Why did the overall weight become lighter after making light weight feel heavy?
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]
But muscle can’t turn into fat, just like mud can’t turn into gold. If you quit lifting, your muscles mass will decrease over time because there’s no training to stimulate your body to keep it. And your body-fat level will increase if you don’t start eating less (since you burn less). The obvious solution when you stop lifting is to also stop eating so much.

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.
How to From High Lunge with your left foot in front, stretch your arms 
forward, parallel to your mat and to each other, palms facing one another. 
As you exhale, press the left thighbone back and the left heel actively into the floor; straighten your left leg and lift the back leg to come into Warrior III. Keep your pelvis level as you bend your left knee slightly (shown), then straighten it. Repeat 6–8 times without letting the spine, shoulders, or pelvis change their relationship to one another. If you can’t balance, place your fingers on a wall and allow them to slide up and down as you move. Repeat on the other side.
When you’re planning your high-protein meals, 20 grams of protein is the optimal amount generally accepted for muscle growth. Research has found that the body doesn’t use much more than 20 grams for muscle-building at any one sitting. Around 80 grams of protein per day (or, four meals containing 20-grams of protein each) is about right for most people.
I can’t predict what sort of results you’ll see in that first year, but it can be pretty epic if you attack it right! Muscle growth might happen slower than you want, but I expect something different will happen along the way – you’ll fall in love with this idea of building STRENGTH! In fact, getting hooked on progress, and strength training is one of the best things you can do for yourself.

Consult your physician and follow all safety instructions before beginning any exercise program or using any supplement or meal replacement product, especially if you have any unique medical conditions or needs. The contents on our website are for informational purposes only, and are not intended to diagnose any medical condition, replace the advice of a healthcare professional, or provide any medical advice, diagnosis, or treatment.
Chin-Ups. The chin-up is the easiest way to determine someone’s relative strength. If you can knock out sets of bench with your bodyweight but can’t perform at least 5 bodyweight chin-ups then it’s time to re-evaluate your priorities. Chin-ups are an excellent mass builder for the lats, biceps, and upper back so they should take the place of machine variations like lat pulldowns whenever possible.
Creating a workout playlist of high-energy tunes you love will not make your workout feel easier, but it may cause you to exercise harder without even realizing it. Best of all, you need only one or two great tunes to get you through this workout. If you are willing to try something a bit different, make your own music as you exercise. Sing, hum, clap your hands, whatever you can do to jam along to your playlist. It may give you an extra boost to finish strong.
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.
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.

The bulk of the gluteal muscle mass contributes only partially to shape of the buttocks. The other major contributing factor is that of the panniculus adiposus of the buttocks, which is very well developed in this area, and gives the buttock its characteristic rounded shape. The gluteal muscle bulk and tone can be improved with exercise. However, it is predominantly the disposition of the overlying panniculus adiposus which may cause sagging in this region of the body. Exercise in general (not only of the gluteal muscles but of the body in general) which can contribute to fat loss can lead to reduction of mass in subcutaneal fat storage locations on the body which includes the panniculus, so for leaner and more active individuals, the glutes will more predominantly contribute to the shape than someone less active with a fattier composition.[citation needed] The degree of body fat stored in various locations such as the panniculus is dictated by genetic and hormonal profiles.[citation needed]
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.

Don’t take sets to the point of failure—where you absolutely can’t perform another rep. You should never get to where you’re turning purple and screaming like you’re getting interviewed by “Mean” Gene Okerlund before WrestleMania. Most of the time, you want to end your sets two reps before total failure. Not sure when that is? The moment your form breaks down, or you’re pretty sure it’s going to break down, end the set.
The G-med and G-min perform similar functions, depending on the position of the knee and hip joints. With the knee extended, they abduct the thigh (out to the side away from the opposite leg). When running, they stabilize the leg during the single-support phase. With the hips flexed, they internally rotate the thigh. With the hips extended, they externally rotate the thigh.
Bodybuilders often split their food intake for the day into 5 to 7 meals of roughly equal nutritional content and attempt to eat at regular intervals (e.g. every 2 to 3 hours). This method can serve two purposes: to limit overindulging in the cutting phase, and to physically allow for the consumption of large volumes of food during the bulking phase. Contrary to popular belief, eating more frequently does not increase basal metabolic rate when compared to the traditional 3 meals a day. While food does have a metabolic cost to digest, absorb, and store, called the thermic effect of food, it depends on the quantity and type of food, not how the food is spread across the meals of the day. Well-controlled studies using whole-body calorimetry and doubly labeled water have demonstrated that there is no metabolic advantage to eating more frequently.[38][39][40]
“Compared to training for strength, intensity is going to drop during the hypertrophy phase of a program, with intensity sitting between 50 and 75 percent of the person’s 1RM, the maximum weight he or she can lift for one rep,” says Ava Fitzgerald, C.S.C.S., C.P.T., a sports performance coach with the Professional Athletic Performance Center in New York.
Most of us have lives, or jobs, or school, or family, or whatever else that puts some kind of limit on when and how often we can work out. For example, are there certain days that you are able to work out on, and certain days you aren’t? Are you able to train 5 days per week, or would 3-4 be more ideal? Choosing a split that suits your personal schedule and is as convenient for you as possible will be crucial for adherence, and without adherence, nothing is going to work.
Don’t make the mistake of trying to bulk up when you should be on a diet. While you might have muscle on your mind, most people need to get leaner first. If you’re fat and you start eating for size, you’re only going to get fatter. Get rid of the excess blubber first, to the point where you can see some abs, and then worry about getting big. You should be as low as 12% body fat before you change your diet up to focus on mass gain. That will ensure that your insulin sensitivity is high. When it is, you can eat more carbs and your body won’t store them as fat.
For the bench press, start with a weight that you can lift comfortably. If you are a beginner, try lifting the bar along with 5lbs or 10lbs on each side. With arms at shoulder-width apart, grab onto the bar and slowly lower the bar until it's at nipple level; push up until your arms are fully extended upwards. Do 8–10 repetitions (reps) like this for three sets (3 x 8), adding additional weight each set. Once you have a few months of practice, slowly increase weight and go down to 6–8 reps per set, aiming to reach muscle failure at the end of the third set.

1. Are you tracking calories? Doesn't have to be religiously but one should have a general idea of where they're at if the goal is mass gain and things have stalled. I'm not talking about weighing every gram of food you put in your mouth and meticulously logging your life on MyFitnessPal. As long as you're aware (within 100-200 calories) of what's going in, you should have an idea of what to adjust.
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]
How to do it: Lie flat on your back with your feet firmly planted on the floor, knees bent, as if you’re doing a standard bridge. Keeping one foot fixed to the ground, lift the other up, keeping the bend in your knee. Drive your hips up toward the ceiling, driving through your planted leg and using the raised leg to keep your pelvis even and balanced. Don’t let your non-working leg/side drop, Reames advises, and keep emphasizing the heel plant. Lower toward the ground, then repeat.
That side note matters because the diaphragm can’t lift any weights. The best way to work this muscle is through breathing. And with any muscle, body weight should be the first place to start when it comes to building muscle and strength. If one cannot engage muscles properly with a push-up or pull-up how can one properly engage muscles during a bench press or lat pull down? They won’t..
Many other important bodybuilders in the early history of bodybuilding prior to 1930 include: Earle Liederman (writer of some of bodybuilding's earliest books), Zishe Breitbart, Georg Hackenschmidt, Emy Nkemena, George F. Jowett, Finn Hateral (a pioneer in the art of posing), Frank Saldo, Monte Saldo, William Bankier, Launceston Elliot, Sig Klein, Sgt. Alfred Moss, Joe Nordquist, Lionel Strongfort ("Strongfortism"),[6] Gustav Frištenský, Ralph Parcaut (a champion wrestler who also authored an early book on "physical culture"), and Alan P. Mead (who became an impressive muscle champion despite the fact that he lost a leg in World War I). Actor Francis X. Bushman, who was a disciple of Sandow, started his career as a bodybuilder and sculptor's model before beginning his famous silent movie career.

"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.
Do you know what happens when a person attempts to build muscle faster than they legitimately can? They fail, and then they wonder why it’s not working as quickly as they thought it would. From there, they’ll jump from workout to workout, diet to diet and useless supplement to useless supplement in the hopes of finally finding the missing link that will make it happen. But they’re never going to find it. They’ll just keep wasting their time, effort and money searching for something that doesn’t exist.
You see, there is only so much muscle that the human body is capable of building in a given period of time. So, if you supply your body with MORE calories than it’s actually capable of putting towards the process of building new muscle… it’s not going to magically lead to additional muscle being built. It’s just going to lead to additional fat being gained.
Most problems with the hip flexors, however, don't originate in a lack of strength but in a lack of flexibility. To understand how these muscles lose their flexibility, imagine someone with a broken arm, her bent elbow encased in a plaster cast. When the cast is removed after six or eight weeks, the soft tissues around the elbow (muscles, tendons, ligaments, and even skin) will have shortened, and the elbow won't straighten out. It will take patient stretching over several weeks to restore the range of motion. Similarly, if the hip is constantly kept in a flexed position—like sitting—for hours every day, day after day, the hip flexors will shorten and shrink, limiting your ability to fully extend (straighten) the hip.

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.
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