From a standing position on your left foot, hinge forward from your hips keeping your back flat and right leg in straight behind it, and core braced. Reach your right hand toward your left foot. Then, engage your glutes and hamstrings on your left leg to drive yourself back up to standing and swing your right knee up and through toward your chest. Stand as tall as possible and hold that end position for 2-3 seconds before repeating. This entire exercise is about “sticking” the knee drive hold at the end, so don’t rush through it. Repeat for required reps, then switch sides. 

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.
There are many camps within the weight training fitness community. We have bodybuilders, Crossfit athletes, powerlifters, Olympic lifters, and strongman athletes just to name the most popular ones off the top of my head. One thing they all have in common is that they all use resistance to achieve a particular goal. They all also “share” particular exercises. Most resistance-training athletes do barbell squats, overhead presses and deadlifts. I can write pages of differences between each of the disciplines I listed above and I can also write quite a bit about their similarities but one form of resistance training is MORE different than the others. Bodybuilding is the only sport that judges the appearance of the athlete rather than their performance. This may be why bodybuilders tend to get poked at the most.
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.
Learning to activate your glutes is important so that you can strengthen them. Strong glute muscles are extremely important as these muscles can have a major impact on your overall body strength; your glutes support your core, help to support a range of exercises and compound movements, as well as help avoid muscle imbalances which can lead to decreased mobility. 
How to do it: Sit comfortably into the leg press machine, pressing your back against the seat and your feet firmly planted to the platform. Lift off and press, straightening your legs so your knees assume a neutral position (not straight or severely bent). Continue lowering the platform until your knees create 90° angles, then return to the neutral starting position and repeat. 

The gluteus minimus is fan-shaped, arising from the outer surface of the ilium, between the anterior and inferior gluteal lines, and behind, from the margin of the greater sciatic notch. The fibers converge to the deep surface of a radiated aponeurosis, and this ends in a tendon which is inserted into an impression on the anterior border of the greater trochanter, and gives an expansion to the capsule of the hip joint.
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!
Many non-competitive bodybuilders choose not to adopt this conventional strategy, as it often results in significant unwanted fat gain during the "bulking" phase. The attempt to increase muscle mass in one's body without any gain in fat is called clean bulking. Competitive bodybuilders focus their efforts to achieve a peak appearance during a brief "competition season".[citation needed] Clean bulking takes longer and is a more refined approach to achieving the body fat and muscle mass percentage a person is looking for. A common tactic for keeping fat low and muscle mass high would be to have higher calorie and lower calorie days to maintain a balance between gain and loss. Many clean bulk diets start off with a moderate amount of carbs, moderate amount of protein, and a decently low amount of fats. "Gaining lean muscle means going for leaner cuts of meat, like flank steaks and fillets, chicken, and, of course, fish," says White[who?]. "Enjoy your meat with some starch: rice, beans, quinoa, whole-grain couscous, or sweet potato, for example".[20] To maintain a clean bulk it is important to reach calorie goals every day. Macronutrient goals will be different for each person, but, it is ideal to get as close as possible.
Getting it is another matter, since this is the spot where women tend to hold the most body fat for the longest time. Thankfully, Kim Oddo, celebrity trainer to the fitness stars, and IFBB figure pro—and mother of three—Cheryl Brown are here to show you how to kick your own ass into the shape you want with 10 butt exercise moves specifically designed to improve your bottom line.
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.
The gluteus maximus (also known collectively with the gluteus medius and minimus, as the gluteal muscles, and sometimes referred to informally as the "glutes") is the main extensor muscle of the hip. It is the largest and most superficial of the three gluteal muscles and makes up a large portion of the shape and appearance of each side of the hips. Its thick fleshy mass, in a quadrilateral shape, forms the prominence of the buttocks.
Muscle imbalances are quite common among strength athletes and are arguably the most common cause of their injuries. Many times this is due to a “weak link” in the kinetic chain of muscles that activate during their activity. Identifying the “weak” muscle and being able to feel, isolate and contract that “weak” muscle makes correctional exercise and rehab much easier. Bodybuilding training, with its focus on “feel” rather than movement, helps to train and develop the mind to muscle connection. This comes in handy when you need to train a muscle imbalance with correctional exercise and, in the case of injury, for rehab.
The first two weeks of the program are all about lifting heavy with mass-building compound exercises. For everything but abs and calves, reps fall in the 6-8 range; for those accustomed to doing sets of 8-12, this means going heavier than normal. There are very few isolation exercises during this phase for chest, back, shoulders and legs because the emphasis is on moving as much weight as possible to add strength and size.
As stated before, one of the primary hip flexor muscles is the psoas major. This muscle plays a role in core stabilization (something that is needed during running, squatting, and sitting) due to its attachment site at the spine. If there is a lack of core stability or poor movement patterns during these tasks then the hip flexor can become overworked/tired/fatigued (think what happens when your co workers or teammates don’t do their job, you have to pick up the slack and work harder, bringing you more stress and fatigue). It is when the hip flexor becomes fatigued that the sensation of tightness sets in. This is because the hip flexor has to “work harder” to compensate for other muscles not doing their job.
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.
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.

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.).
Unfortunately, some people are intolerant to milk, due to the casein (one of the proteins in dairy) and have trouble digesting the sugar in milk, called lactose. If this is the case, stick to whey-only protein shakes. Maximuscle uses Biomax Whey True Protein - a unique blend of whey proteins including whey protein concentrate, isolate and hydrolysate, which are lower in lactose. Biomax Whey True Protein is used in a number of Maximuscle products (Promax and Cyclone).
Expert tip: “Optimum form and range of motion for the squat is very dependent on your physicality, structure, joint integrity, limb length, strength, flexibility, and current condition,” Reames says. Your range of motion is 90° max at the knee. Some guys will be able to go lower than this, but not everyone will squat to parallel, he says. And that’s totally okay. “Stick to form and the appropriate resistance levels for you; the squat is still one of the best and simplest moves for overall strength, building lower-body muscle, core strength, and athletic performance. 
Prolonged sitting and activities like running or cycling can lead to tight hip flexor muscles and a variety of skeletal imbalances. Think: if you only cycle for exercise, certain muscles in your legs will get stronger (in a lot of cases you overwork these muscles) yet your core and outer hip muscles might get weaker from lack of engagement. So what? Well, these muscle imbalances often lead to skeletal imbalances and injuries down the line. If you have particularly tight hip flexors, your body will start to create an anterior pull on the pelvis (anterior pelvic tilt). You can identify an anterior pelvic tilt if your belly protrudes slightly in the front while your butt sticks out in the back (what some people refer to as “duck butt”).
So much that they are not truly fasting during sleep anymore. People consume more energy than their body requires…don’t you think this will effect sleep? Sleep cycles? Sleep metabolism? Yes, it will. So people fast during the day and cause chaos for the body, mind, and soul. Why? Because you shouldn’t be fasting during the day, you should be organized with your calories and allow fasting to happen “naturally”.
(4) Fats mixed with Carbs make you even more fat. I other words: Fats with Carbs can lead to retaining more fat. Remember fats get stored as fat and carbs will only get stored as fat once glycogen is full. Which means….if your glycogen is full and you combine carbs and fats in a meal…then yes, you will store more fat compared to eating just fats or carbs by itself. Why? Well, fats get stored as fat and then the carbs have to get stored as fat as well due to glycogen being full….that is stored fat from two sources, rather than just one. If your glycogen wasn’t full, then only the fats would get stored and the carbs would just go towards glycogen. This is my next point for you.
Bodybuilding developed in the late 19th century, promoted in England by German Eugen Sandow, now considered as the "Father of Bodybuilding". He allowed audiences to enjoy viewing his physique in "muscle display performances". Although audiences were thrilled to see a well-developed physique, the men simply displayed their bodies as part of strength demonstrations or wrestling matches. Sandow had a stage show built around these displays through his manager, Florenz Ziegfeld. The Oscar-winning 1936 musical film The Great Ziegfeld depicts the beginning of modern bodybuilding, when Sandow began to display his body for carnivals.
(3) This is where I explain the parentheses: The liver and the muscles contain glucose storages. Glucose all chilling together hanging out stored is/are called glycogen. When these storages become full, then glucose will spill over and get stored in our fat cells just like fat does. Why? The glucose “needs to go somewhere”, it’s not just gonna chill circulating around the body. (I’ll explain “needs to go somewhere” in point 6) FAT does not mean looking like Santa, fat is stored energy. Carbs only lead to fat gain when there is a spillover. Fats only lead to fat gain when that fat isn’t used for energy. *keep reading
Yes, you can pack on size while only doing bodyweight exercises – I did it while traveling the world – and gymnasts train mostly with bodyweight movements. However, this can feel like playing Halo on Legendary difficulty. It can be done, but damn it can be challenging – especially for lower body movements. If your sole goal is to get bigger as fast as possible, access to a barbell for squats and deadlift is almost a requirement.
"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.
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.

When these muscles are under constant tension because of ergonomics and habitual postural positioning, they may become tight and shortened. This can result in pulling forward on the lumbar vertebrae, creating hyperlordosis and causing the pelvis to tilt anteriorly. This is commonly seen in people who maintain a seated position for a prolonged period such as office workers, computer programmers, and others who find themselves sitting at a desk for hours every day. It is important to provide education on proper ergonomics, movement, and self-care to these individuals.


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.


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.
Teresa Giudice, who's best known as a personality on Bravo's Real Housewives of New Jersey, competed in her first bodybuilding contest Saturday. — Carly Mallenbaum, USA TODAY, "'Real Housewives' star Teresa Giudice shows off new muscles at bodybuilding competition," 10 June 2018 His first wife, Sitora Yusufiy, suggested in an interview with Time magazine, with little evidence other than his penchant for bodybuilding and mirror-gazing, that Omar Mateen could have been gay. — Tim Fitzsimons /, NBC News, "What really happened that night at Pulse," 12 June 2018 The physique competition will be held at McGlohon Theater and includes the following categories: bodybuilding, fitness, men’s physique, figure, bikini, classic physique and women’s physique. — Courtney Devores, charlotteobserver, "Your 5-minute guide to the best things to do in Charlotte | June 22-28," 21 June 2018 Fans who have been following Giudice closely on social media have watched the reality star workout in videos, but Giudice hasn't posted publicly about her first bodybuilding competition. — Carly Mallenbaum, USA TODAY, "'Real Housewives' star Teresa Giudice shows off new muscles at bodybuilding competition," 10 June 2018 Carolyn Marvin, who served as the graduate adviser for both Prosper and Nirenberg, pointed to his thesis, an autoethnography about the subculture of bodybuilding. — Josh Baugh, San Antonio Express-News, "Nirenberg knew immediately that he’d eventually marry Erika Prosper," 17 Mar. 2018 The bodybuilding competition is one of two hosted produced each year in Louisville by Kentucky Muscle promoter Brent L. Jones. — Matt Stone, The Courier-Journal, "Bodybuilders, fitness athletes go flex at 2018 KDF Derby Championships," 29 Apr. 2018 Father John Brown is basically a bodybuilding legend, having won two Mr. Universe titles and three Mr. World crowns. — Jr Radcliffe, Milwaukee Journal Sentinel, "Facts you may have missed about each Packers draft choice in 2018," 4 May 2018 The affable Louisville man helped bring back the bodybuilding show culture in 2011 with 90 competitors. — Matt Stone, The Courier-Journal, "Bodybuilders, fitness athletes go flex at 2018 KDF Derby Championships," 29 Apr. 2018
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.
Are you sitting right now? Squeeze your buttocks, then release them: You should feel them tighten, then slacken. While slack muscles aren’t necessarily a bad thing—all of our muscles shouldn’t be firing at all times, after all—resting all of your body weight on your slack glute muscles (as you do when you sit) creates a lengthening of the fascial tissues within and surrounding the glutes, which weakens the gluteals’ natural tension. When the buttocks are excessively weak, the quadriceps and hip flexors have to work harder to compensate, and these muscular imbalances often sneakily follow us onto our mats to cause problems and pain. Want help? Try these poses:
In case you weren't aware, your butt is pretty amazing. It helps your body stay upright, enables you to power through workouts, and looks fantastic when squeezed into a pair of skinny jeans, just sayin'. That's why it's so important for you to know how to get the most out of your glutes, the muscles in your posterior. Read on for all the crazy details.
In competitive bodybuilding, bodybuilders aspire to develop and maintain an aesthetically pleasing body and balanced physique.[16][17] In prejudging, competitors do a series of mandatory poses: the front lat spread, rear lat spread, front double biceps, back double biceps, side chest, side triceps, Most Muscular (men only), abdominals and thighs. Each competitor also performs a personal choregraphed routine to display their physique. A posedown is usually held at the end of a posing round, while judges are finishing their scoring. Bodybuilders usually spend a lot of time practising their posing in front of mirrors or under the guidance of their coach.
Firstly, let’s establish where your glutes are and what they actually refer to! Your ‘glutes’ — or your gluteal muscles, as they are more formally known — refer to the muscles in your butt. Specifically, there are three major muscles in this area: your gluteus maximus (the main, large muscle that shapes your backside), your gluteus medius and your gluteus minimus (two smaller muscles that assist the gluteus maximus in moving your body).
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