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.
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.
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.
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.

“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.”
Stand on your right foot and lift your left foot off the ground. Inhale as you step your left foot backward into a lunge, so that your left knee hovers above the ground. Exhale as you drive through your right heel to rise to a single-leg stance, bringing your left leg forward and up to hip height. Do 10-12 reps. Switch sides. Optional: Load this move by holding a kettlebell at your chest or a dumbbell in each hand.
(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”.
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]
To test the flexibility of the hip flexors, specifically the iliopsoas, the Thomas' test10 is used. The patient lies supine and flexes one hip, pulling one knee to the chest. If a hip flexion contracture is present, the contralateral straight leg will rise off of the table. The modified Thomas' test (Figure 12.11) may be preferred. With this variation, the patient sits at the end of the examination table with the knees flexed to 90 degrees. Next, one knee is pulled tight to the chest. The patient is instructed to lie down while maintaining the knee against the chest. If a hip flexion contracture is present, the contralateral leg will rise off of the table. If a rectus femoris contracture is present, the contralateral knee will extend.
I was building up, bulking, going after the mass, which to me meant 230 pounds of sheer body weight. At that time, I didn’t care about my waist or anything else that would give me a symmetrical look. I just wanted to build a gigantic 250-pound body by handling a lot of weight and blasting my muscles. My mind was into looking huge, into being awesome and powerful. I saw it working. My muscles began bursting out all over. And I knew I was on my way.”
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]
On January 16, 1904, the first large-scale bodybuilding competition in America took place at Madison Square Garden in New York City. The competition was promoted by Bernarr Macfadden, the father of physical culture and publisher of original bodybuilding magazines such as Health & Strength. The winner was Al Treloar, who was declared "The Most Perfectly Developed Man in the World".[5] Treloar won a $1,000 cash prize, a substantial sum at that time. Two weeks later, Thomas Edison made a film of Treloar's posing routine. Edison had also made two films of Sandow a few years before. Those were the first three motion pictures featuring a bodybuilder. In the early 20th century, Macfadden and Charles Atlas continued to promote bodybuilding across the world. Alois P. Swoboda was an early pioneer in America.
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.)
Another common reason I see glutes that aren’t working properly is due to injury. Often an injury happens that changes the mechanics and motor programming of a person’s body. This can lead to some muscle groups becoming overactive, while others become underactive (think: compensation). This can alter things for a long time without the person even knowing it. 
Your standard lunge does a nice job of making your derriere stronger, but to get glutes that function at their best, you need to start moving sideways, too. You see, when you do a side lunge or skaters, for example, you strengthen muscles in your outer hips. And strong outer hips can help you steer clear knee injuries. Plus, the sideways moves engage glute muscles so they can reap all the benefits of lower-body exercises. Not sure where to start? These exercises will help inspire you to work your glutes at a new angle.
“Reg Park’s theory was that first you have to build the mass and then chisel it down to get the quality; you work on your body the way a sculptor would work on a piece of clay or wood or steel. You rough it out””the more carefully, the more thoroughly, the better”” then you start to cut and define. You work it down gradually until it’s ready to be rubbed and polished. And that’s when you really know about the foundation. Then all the faults of poor early training stand out as hopeless, almost irreparable flaws. [..]
Remember my special answer: here it is… MOUTHTAPERS exist. People out there will tape their mouth closed during sleep so that they can breathe their nose. Even during the day sometimes. Why? Because the nose is directly connected to the diaphragm while the mouth is connected to the chest. Sure, increase chest mobility and your lungs may be able to expand more which will allow more air to be held, BUT HOW CAN YOU HOLD THAT MORE AIR IF YOUR DIAPHRAGM is weak? You won’t. So everything I just talked about must be done through the nose. Notice yourself breathing with your mouth and SWITCH right away. It takes work and energy. How you breathe during the day rolls over to how you breathe during the night.
A muscle imbalance—when one muscle is stronger than its opposing muscle—can limit your ability to exercise effectively, and could lead to injury down the line. “It’s important to recognize whether you’re really working the muscles you think you are and recognize if you’ve developed an imbalance that alters your movement pattern,” says Eric Ingram, physical therapist at Louisiana Physical Therapy Centers of Pineville. One common imbalance in women is stronger quads and weaker, tighter hamstrings, thanks to prolonged sitting, high heels, and improper training. If you suspect you have a muscle imbalance, make an appointment with a physical therapist, who will prescribe exercises to even you out.
People eat way too many carbs and keep their glycogen levels full for too long. They are always turning sugar into fat because they are always eating carbs. The body wants fats to make fat, not carbs. The body doesn’t even like storing carbs as fat, that’s because we have fat to do that. It’s less stressful to store fat as fat rather carbs as fat. People are stressing themselves out by always eating carbs which always keep their glycogen levels full. They need to carb cycle so that they aren’t gaining fat from BOTH fats and carbs. This is how combining fats and carbs in a meal CAN lead to more fat, only if glycogen is full.

Overtraining occurs when a bodybuilder has trained to the point where his workload exceeds his recovery capacity. There are many reasons why overtraining occurs, including lack of adequate nutrition, lack of recovery time between workouts, insufficient sleep, and training at a high intensity for too long (a lack of splitting apart workouts). Training at a high intensity too frequently also stimulates the central nervous system (CNS) and can result in a hyperadrenergic state that interferes with sleep patterns.[51] To avoid overtraining, intense frequent training must be met with at least an equal amount of purposeful recovery. Timely provision of carbohydrates, proteins, and various micronutrients such as vitamins, minerals, phytochemicals, even nutritional supplements are acutely critical. A mental disorder informally called “bigorexia” (by analogy with anorexia) may be held accountable of some people overtraining. Sufferers feel as if they are never big enough or muscular enough, which forces them to overtrain in order to try and reach their goal physique.[52]
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. 

Site enhancement oil, often called "santol" or "synthol" (no relation to the Synthol mouthwash brand), refers to oils injected into muscles to increase the size or change the shape. Some bodybuilders, particularly at the professional level, inject their muscles with such mixtures to mimic the appearance of developed muscle where it may otherwise be disproportionate or lagging.[54] This is known as "fluffing".[55][56] Synthol is 85% oil, 7.5% lidocaine, and 7.5% alcohol.[55] It is not restricted, and many brands are available on the Internet.[57] The use of injected oil to enhance muscle appearance is common among bodybuilders,[58][59] despite the fact that synthol can cause pulmonary embolisms, nerve damage, infections, sclerosing lipogranuloma,[60] stroke,[55] and the formation of oil-filled granulomas, cysts or ulcers in the muscle.[59][61][62] Rare cases might require surgical intervention to avoid further damage to the muscle and/or to prevent loss of life.[63]
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.
How to do it: Balance on your right foot, keeping your midsection tight and shoulders back and down. Bend at the waist with both of your hands out to the sides and extend your left leg back as you fire the left glute. Your shoulder and heel should move together, forming a straight line. Return to starting position and switch legs, performing a set of 10 on each leg.

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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.
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!
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.
2. What's your training like? Are you crushing 25 sets for chest like the average juiced out bodybuilder? If so, there's a pretty good chance you might be working above your MRV (maximal recoverable volume) and as such any physiological adaptation which could have taken place is going to be minimal given the cellular environment which occurs in a state of functional overreaching.
Hopefully I didn’t put a big damper on your Captain-America fueled dreams! I just want to set proper expectations so you don’t get discouraged with slow progress, and instead get SUPER encouraged with any progress. Getting strong should be freakin’ fun! Weirdly enough, once I stopped trying to get there quickly is when I started to actually make permanent progress.
People eat way too many carbs and keep their glycogen levels full for too long. They are always turning sugar into fat because they are always eating carbs. The body wants fats to make fat, not carbs. The body doesn’t even like storing carbs as fat, that’s because we have fat to do that. It’s less stressful to store fat as fat rather carbs as fat. People are stressing themselves out by always eating carbs which always keep their glycogen levels full. They need to carb cycle so that they aren’t gaining fat from BOTH fats and carbs. This is how combining fats and carbs in a meal CAN lead to more fat, only if glycogen is full.
Rest your hip. Sore hip flexor muscles can benefit from rest. Avoid the activities that caused your pain. Ice your affected hip for 20 minutes at a time, several times a day. Keep the leg of your affected hip elevated as much as possible 48 hours from the first onset of pain. You can also take over-the-counter pain medications to help control pain.
How can the muscle progress just because you held a weight for awhile when you could of held a heavier weight for less time? It won’t. It won’t grow because it’s not receiving new tension. Extending the rep by going slower is great, yes, but this slow must be the actual bar speed and not just slow because you can make it slow. You create actual bar speed by making light weight feel heavy. So lift light weight so that the fibers have to switch when it starts to feel heavy. This will increase your strength compared to just lifting heavier right away or all the time. This will help create an actual tempo with actual weights. Remember my example above about how the overall weight after making light weights feel heavy? This is because your muscles have sensed a level of tension that altered its force production so now you have to lift less, yet work harder. Read that again :) this is growth. This is how muscles sense it needs to grow. If you keep the same weight and never increase the weight, then you keep the same tension. This same tension is not enough to create new tension. Remember when I talked about failure? Well, the point where the fatigue of failure comes into play alters as well. It takes less time. That’s the point. Not much time is needed for growth, just break down the muscle as much as it can to a healthy level and do it again. Keep doing it and keep trying to increase the weight.
While there are many reasons why an individual might have weak glute muscles, one of the main causes is that many of us are living increasingly sedentary lifestyles. Many jobs now involve people sitting down for a big part of their day, or after a long day of work we go home and sit on the couch; this means that the gluteus muscles can become dormant more than they should be. Another reason why someone might have weak glutes could be because of poor form and generally over-relying on other muscles during everyday movements, which contributes further to the muscles remaining inactive. 
“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.”
Mini bands are becoming more popular and with good reason. They are a great way to get the glutes geared up for a workout. The best way to do them? Put the mini band around your feet – yes, your feet - and walk laterally, trying to move your upper body as little as possible. This is usually a pretty fail-safe way of getting a burn in that pocket muscle.

A flat, atrophied butt doesn't just look bad in jeans or swimsuits—it’s also likely contributing to your tight hips and back problems. If not, it soon will be. That’s because a flat butt is a symptom of tight hips and hamstrings, the result of poor glutes activation. In an ideal world, they all work together to stabilize the pelvis and produce many years of fluid movement.


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However, not all proteins are created equal in the muscle building stakes. Always remember the better the quality (biological value) of protein consumed, the more of it will be used for muscle building. To maximise muscle growth, stick to high-quality proteins, such as whey, milk, eggs, fish or lean meats. However, combining lower quality or incomplete protein from plant-based sources, such as nuts and beans, can still be a valuable protein source for muscle building.
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.
I’m 6 foot and 154 pounds and I’m thinking of using this diet to bulk up before I do a cut to shed body fat for a more lean look. How good would this diet be to maintain body fat while building muscle and how much muscle could you expect to put on. Thanks. I do not want to gain that much body fat while bulking and if possible I would just like to maintain my current body fat while bulking.

You're aiming to kick start muscle hypertrophy, the cellular process that spurs growth. Researchers have found that the best way to initiate that process is by performing two or three sets of an exercise for six to 12 repetitions, with about 30 to 60 seconds' rest between sets. You're damaging the muscles with the work — then the protein you've been consuming will help build them back up even bigger.
(8) Storing fat from meals - this is something you should read carefully and think hard about. Because even though food will be used for energy, some will get stored as via glycogen or fat. If not glycogen then via fat from carbs and fat from fat. This stored fat from meals does not make us fat. Remember a surplus does. So what does this mean? If the fat stored from meals STAYS stored then yes you will gain because the body isn’t being given enough time to burn the stored fat for energy. If you do give the body time to burn the stored fat then this is called a deficit because you aren’t eating as much as you need. Since you aren’t eating as much as you need, your body will tap into the fat stored from meals and also your body fat. In a surplus, since you are always eating, you are always storing, so you will keep the fat stored from meals stationary while adding more fat due to the excess calories via the surplus. Make sense? So just because you store fat from meals doesn’t mean it makes you fat, the stored fat from meals only makes you fat IF IT STAYS STORED. Just be in a deficit so you burn it and you’re good. Which leads me to my next point
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Are you tired of stretching or rolling out tight hip flexors with no improvements? If you are a runner, weight lifter, or team sport athlete, chances are you have heard a teammate or friend complain about having “tight hip flexors”. Either that or you yourself have had to deal with the problem. The problem with these tight hip flexors is that people will stretch, stretch, and ……..stretch some more (until the cows come home) and get NO RELIEF. This keeps people in a perpetual cycle of ALWAYS stretching their tight hip flexor with no real permanent relief.  The cycle looks something like this:
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