Generally, you should consume about 20 grams of protein with some carbs shortly after a workout. During the post-workout anabolic window, you’ll also want to limit fats, which can slow the absorption of protein. While there is some recent research that suggests the window may actually extend up to several hours following exercise, there’s no harm in getting nutrients in early as long as you’re sticking to your overall caloric and macronutrient goals.
Holding a kettlebell in your left hand, stand on your right foot and lift your left foot off the ground.. Keeping your weight in your midfoot to heel, inhale as you hinge at your hips and slightly bend your knee to push your butt backward. Keep your shin vertical and hips squared forward. Exhale as you drive through your heel to return to standing. Do 10-12 reps. Switch sides.
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.
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.
Want to get strong, but don’t have time for a gym? Strength training is key for increasing flexibility, reducing injury risk and maintaining an overall healthy body. The best part is that it doesn’t have to take long. Here we’ll teach you a simple nine-minute-long strength training program that you can complete in your own home. All you need is a set of dumbbells (or another type of weight), a clock and the goal of building a stronger body.
If you’re a beginner, you should train with three full-body workouts per week. In each one, do a compound pushing movement (like a bench press), a compound pulling movement (like a chinup), and a compound lower-body exercise (squat, trap-bar deadlift, for example). If you want to add in 1–2 other exercises like loaded carries or kettlebell swings as a finisher, that’s fine, but three exercises is enough to work the whole body.

Aim to eat roughly 250 to 500 extra calories per day. To make sure that any weight gained is from muscle, Fitzgerald recommends that the bulk of those calories come from protein. In a 2014 Pennington Biomedical Research Center study, people who ate a high-calorie diet rich in protein stored about 45 percent of those calories as muscle, while those following a low-protein diet with the same number of calories stored 95 percent of those calories as fat.
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.
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.

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 general strategy adopted by most present-day competitive bodybuilders is to make muscle gains for most of the year (known as the "off-season") and, approximately 12–14 weeks from competition, lose a maximum of body fat (referred to as "cutting") while preserving as much muscular mass as possible. The bulking phase entails remaining in a net positive energy balance (calorie surplus). The amount of a surplus in which a person remains is based on the person's goals, as a bigger surplus and longer bulking phase will create more fat tissue. The surplus of calories relative to one's energy balance will ensure that muscles remain in a state of anabolism.
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.
If you’ve been training longer than 6–12 months, you can split your workouts into upper- and lower-body days. The most common setup is to train upper body one day and lower the next so that each area gets trained twice in one week. If you train four days per week, you can train upper body on Monday, lower Tuesday, rest Wednesday, and then do upper body again on Thursday, lower body on Friday, and then rest on the weekend.
Because I don’t want you to have to waste all the years and money that I did (not to mention the surgeon’s bills), I came up with a method of training and eating specifically for skinny-fat, injury-prone hard-gainers: guys who historically can’t gain muscle doing the workouts they find in magazines or on blogs. It’s also perfect for all guys over age 35 who need to be smarter with their training as they age.

Now, while all three are definitely beneficial to the process, I’d consider metabolic stress and muscular damage to be of secondary and tertiary importance, respectively. In addition, they are also things that will pretty much take care of themselves when implementing the workout guidelines and recommendations we’ve already covered (namely for volume, rep ranges, rest periods and exercise selection).
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.
When it comes to building muscle, your body only knows or cares about the tension, fatigue and damage an exercise is generating… not the type of equipment you were using when performing that exercise. It really couldn’t give the slightest crap about that. For this reason, ALL types of exercises and ALL types of equipment are capable of stimulating muscle growth.

Too much sitting: You probably know it can contribute to serious health problems like obesity and osteoporosis. But did you know it also contributes significantly to back woes, including lower back pain in yoga poses? Fortunately, you can use your yoga practice to offset the effects of a sedentary lifestyle, relieve associated back pain, and set the stage for safe practice of intermediate poses like backbends.
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.
Stretch your hips. Stretching your hips can help alleviate hip flexor pain and keep it from re-occurring. Perform a standing hip flexor stretch. Stand up straight with your feet flat on the ground and shoulder-width apart. Your knees should be straight but not locked. Stand beside a table or chair for support. Slowly lift the knee of the affected leg off the ground and as high in the air as you can comfortably go. Keep your back straight and tighten your hip muscles as you perform this stretch. Hold this position for a count of 2 seconds. Relax and repeat 10 times, twice a day.
An upper/lower split can last you forever. A lot of massive, strong powerlifters stick with that throughout their entire lifting careers. However, if you’re older and/or have some trouble recovering, you may prefer a push/pull/legs split that has you training everything directly once per week. This is how most famous bodybuilders have trained in the past and many still do.
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.

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.
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.

4. Just swing it. For the front-to-back hip swing stretch, lie on the left side with hips stacked, propped up on the left elbow. Bend the left leg to a 90-degree angle and raise the right leg to hip level with toes pointed. Keep abs tight and swing the right leg all the way in front, then swing it all the way to the back, squeezing the booty along the way. Switch sides.
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.).
Dips. You should be able to manipulate your bodyweight in space against the influence of gravity. If you can’t perform simple movements such as pushups, dips, and chin-ups then you need to work on your relative strength. That being said, dips are an excellent muscle builder for the chest, triceps, and shoulders if they are progressively overloaded with weight. 
The motor proteins actin and myosin generate the forces exerted by contracting muscles. Current recommendations suggest that bodybuilders should consume 25–30% of protein per total calorie intake to further their goal of maintaining and improving their body composition.[30] This is a widely debated topic, with many arguing that 1 gram of protein per pound of body weight per day is ideal, some suggesting that less is sufficient, while others recommending 1.5, 2, or more.[31] It is believed that protein needs to be consumed frequently throughout the day, especially during/after a workout, and before sleep.[32] There is also some debate concerning the best type of protein to take. Chicken, turkey, beef, pork, fish, eggs and dairy foods are high in protein, as are some nuts, seeds, beans, and lentils. Casein or whey are often used to supplement the diet with additional protein. Whey protein is the type of protein contained in many popular brands of protein supplements and is preferred by many bodybuilders because of its high Biological Value (BV) and quick absorption rates. Whey protein also has a bigger effect than casein on insulin levels, triggering about double the amount of insulin release.[33] That effect is somewhat overcome by combining casein and whey. Bodybuilders are usually thought to require protein with a higher BV than that of soy, which is additionally avoided due to its claimed estrogenic properties. Still, some nutrition experts believe that soy, flax seeds and many other plants that contain the weak estrogen-like compounds or phytoestrogens, can be used beneficially, as phytoestrogens compete with estrogens for receptor sites in the male body and can block its actions. This can also include some inhibition of pituitary functions while stimulating the P450 system (the system that eliminates hormones, drugs and metabolic waste product from the body) in the liver to more actively process and excrete excess estrogen.[34][35] Cortisol decreases amino acid uptake by muscle, and inhibits protein synthesis.[36]
Eat healthy fats. That's right—not only does it make food taste good, fat is good for you, as long as you are eating the right kinds and amounts of fat! Saturated fats—the fat you'll find in a stick of butter, a bag of chips, or bacon—should be limited to about 20g or less. That's the bad news. The good news is that unsaturated fats are actually beneficial, even necessary. Fat is necessary for the proper distribution of vitamins A, D, E, and K, helps promote better eyesight, and healthy skin. Fats are also important for the synthesis of hormones, so maintaining an adequate intake of them will speed up muscle-building and recovery.
The gluteus maximus is the largest and most superficial of the three gluteal muscles. It makes up a large portion of the shape and appearance of the hips. It is a narrow and thick fleshy mass of a quadrilateral shape, and forms the prominence of the nates. The gluteus medius is a broad, thick, radiating muscle, situated on the outer surface of the pelvis. It lies profound to the gluteus maximus and its posterior third is covered by the gluteus maximus, its anterior two-thirds by the gluteal aponeurosis, which separates it from the superficial fascia and integument. The gluteus minimus is the smallest of the three gluteal muscles and is situated immediately beneath the gluteus medius.

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!)


If you’re someone who’s got a good stretching routine down, both before and after a HIIT workout, bike ride or run, odds are the discomfort you feel indicates that there are grounds for more strengthening exercises. It’s important to add that many yogis with extremely flexible hips run into overstretching injuries like hip flexor strains. But, these injuries aren’t just limited to the uber-flexible. Runners, cyclists, and Stairmaster lovers might strain these muscles due to frequent overuse. We’ll share a hip flexor workout below but, first up, some stretches.
(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”.

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.)


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.)
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