Other muscles that can be recruited to assist with hip flexion include the tensor fascia latae (TFL), the pectineus, the adductors, the gracilis, and the anterior aspects of the gluteus medius and the gluteus minimus. The contribution of these secondary hip flexors largely depends on the position of the hip at the time at which movement is initiated.
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. 
To do dips, place your hands at shoulder-width apart on a bench, with your body and feet stretched out in front of the bench. Slowly bend your elbows and lower your body down so that your butt nearly touches the floor. Lift back up with your arms to starting position; repeat, doing 3 x 8. If this isn't a high-intensity set for you, increase the resistance by lifting one foot off the floor.
(6) “Needs to go somewhere” This is where I explain the end of point 3. Insulin is not a fat storage hormone. Insulin simply transports, nutrients, into cells for energy and then stores the nutrients. Protein is not stored, they are recycled, this is why it’s wise to be consistent with protein. Fats are stored as fat. Carbs are stored as glycogen. IF GLYCOGEN is full then insulin will transport the excess glucose to body fat as the glucose needs to go somewhere. It’s not just gonna sit in the blood. If so, this calls for chaos. People that are insulin resistant usually have this chaotic issue.
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You can use over-the-counter remedies such as Motrin or Advil (ibuprofen) or Aleve (naproxen) to help with pain and swelling. Tylenol (acetaminophen) works for pain relief, but it doesn't treat inflammation and swelling. If you have heart disease, high blood pressure, kidney disease, or if you've had ulcers or internal bleeding, check with your doctor before taking any of these medications.
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]
Having a strong butt will get you far—literally. Our glutes are responsible for powering us through everything from long runs to tough strength workouts to a simple jaunt up a flight of stairs. Strong glutes that can take on the brunt of the work can help us avoid overcompensating with smaller muscles during lower-body exercises. Plus, beyond just helping us move, the glutes play an important role in "stabilizing our entire lumbo-pelvic-hip complex," says Cori Lefkowith, NASM-certified personal trainer and owner of Redefining Strength in Costa Mesa, California. That translates to better form, more efficient movement, and a reduced risk of straining your lower back and hips. 

Irritable hip: What you need to know Irritable hip is a common cause of hip pain and limping in children before they reach puberty. It may happen after an injury or a viral infection, or because of poor blood flow. It usually gets better with rest within 2 weeks. Pain killers may help relieve symptoms. Those under 16 years should not use aspirin. Read now
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: At the end of the day, the most important variable regarding weight gain or loss is calorie consumption. However, meal frequency and timing around activity can both influence workout intensity and duration thus potentially allowing for further improvements in body composition. Remember, muscle growth isn’t a pulsatile process, it doesn’t just acutely spike and then return to baseline so if there aren’t circulating amino acids within the blood stream then they’ll have to be broken down from muscle as this is the highest form of concentrated amino acids within the body. That being said, it would probably be a good idea to consume anywhere from 3-6 meals spread throughout the day depending upon your schedule and preference. Ideally, we want to stimulate anabolism through food every 3-5 hours.
First off, every single resistance-training athlete in the world should be very thankful for bodybuilding training. It was bodybuilding that brought weight training to the mainstream. The bottom line is that the average gym goer is MORE interested in how they look vs. how they perform. 99% of every client I ever trained had an aesthetic goal as their primary goal. In my 20 plus years as a trainer I can count maybe 10 clients who said, “My goal is to be able to bench press or squat or lift more weight.” It was the aesthetic focus of bodybuilding that opened the doors for all other resistance training pursuits to enter into the mainstream.
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.
"When placed around the tops of your shins as you move side to side, the miniband hits your hand-to-reach gluteus medius, a muscle that helps rotate your thigh inward and outward," says Nick Murtha, a trainer for Men's Health Thrive. Waking up this muscle allows you to use all your glute strength when performing moves like a heavy-loaded squat or lunge, he says.
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.
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1-3 Minutes Rest: Ideal for “tension and fatigue exercises,” which include most secondary compound exercises. This range is sort of the midpoint between being ideal for strength and being ideal for generating fatigue. So while it’s not entirely what’s best for either, it is what’s perfect for achieving an equal combination of the two… which is exactly what we want from these exercises.
Secure a flat resistance band just above your ankles and stand with your feet at about hip width, keeping feet forward. Keeping your weight in your heels, step your right foot laterally, maintaining the tension in the band. Keep the band taut as you step your left foot slightly to the right. Continue stepping sideways to your right for about 5 steps. Then step to your left to return to the starting position. Repeat three times.
Do standard/oblique crunches. Lie down on a mat and position both arms behind your head without locking the hands. Bend your knees so that your feet are flat on the ground. Pushing the small of your back into the ground, slowly roll your shoulders off the ground only a couple of inches (not to a full sitting position). Don't use your momentum to help you up; use slow, regulated movements. Repeat 3 x 20.
If you have been training properly for at least three years, you’ll find that advanced pump-enhancing techniques like rest-pause sets, drop sets, and some of the other old-school bodybuilding techniques you’ve no doubt heard of can be effective when used sparingly. Just be sure not to overdo the use of them. And never get away from the most important rule: setting PR’s to get stronger.
In addition to adequate protein, you need more calories (your protein intake contributes to your total caloric intake, so these two go hand in hand). Use the following formula to calculate the number you need to take in daily to gain one pound a week, and break down your diet using the macro guidelines listed above. (Give yourself two weeks for results to show up on the scale. If you haven't gained by then, increase your calories by 500 a day.)
Manipulating carbs is one thing, but dealing with fats is another. Bigger people already have enough fat, they don’t need to eat fat. They don’t need keto. Skinny people don’t have much fat, which means they should eat it. Doing Keto is helpful. BUT, skinny people fasting during Keto is nonsense because they don’t have enough fat to sustain a fast. Bigger people don’t need to worry about fasting during Keto because they shouldn’t even be doing Keto.
"When placed around the tops of your shins as you move side to side, the miniband hits your hand-to-reach gluteus medius, a muscle that helps rotate your thigh inward and outward," says Nick Murtha, a trainer for Men's Health Thrive. Waking up this muscle allows you to use all your glute strength when performing moves like a heavy-loaded squat or lunge, he says.
Bodybuilding is the use of progressive resistance exercise to control and develop one's musculature for aesthetic purposes.[1] An individual who engages in this activity is referred to as a bodybuilder. In professional bodybuilding, bodybuilders appear in lineups and perform specified poses (and later individual posing routines) for a panel of judges who rank the competitors based on criteria such as symmetry, muscularity, and conditioning. Bodybuilders prepare for competitions through the elimination of nonessential body fat, enhanced at the last stage by a combination of intentional dehydration and carbohydrate loading, to achieve maximum muscular definition and vascularity, as well as tanning to accentuate the contrast of the skin under the spotlights. Bodybuilders may use anabolic steroids and other performance enhancing drugs to build muscles.
(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”.
Note that this recommendation is for total weekly volume, which means it would need to be divided up based on how many times you’re training each muscle group per week. So, for example, someone training everything twice per week would do 30-70 reps for each bigger muscle group in each of those workouts, and 15-35 reps for each smaller muscle group in each of those workouts.

This muscle is the largest of the gluteal group. Its origin is the posterior line of the upper ilium, the posterior surface of the lower sacrum, and the side of the coccyx. Its insertion is two-fold: First, the lower and larger portion of the gluteus maximus end with a thick tendon that passes through the greater trochanter (hip) into the iliotibial band. And there is also the gluteal tuberosity between the vastus lateralis (a quadriceps muscle) and adductor magnus.
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.
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 to do it: Stand tall with a dumbbell in each hand, arms to your sides. Put some slack in your knees so they’re in a neutral position, slightly bent. Extend one leg back; this non-weight-bearing leg should extend straight back until it’s parallel to the floor, while your planted leg remains engaged and planted firmly to the floor. Your weight-bearing knee should be neutral to just slightly bent to avoid hyperextension. Sink your arms toward the floor when you draw your elevated leg back, moving with the flow of gravity. Use your glutes to pull yourself back to the upright position.
After all, if you’re doing more reps in a set, the weight would obviously be lighter and the intensity level lower. If you’re doing fewer reps in a set, the weight is obviously heavier and the intensity is higher. In addition, how close you come to reaching failure – aka the point in a set when you are unable to complete a rep – also plays a role here.
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]
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.
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).
Bodybuilders do cardio training such as running and using a StairMaster StepMill to burn fat and make their muscles more visible. “Do cardio throughout the year at least three days a week for at least 30-40 minutes, whether it be first thing in the morning on an empty stomach or after a post-workout protein shake,” says Heath. “Cardio won’t kill your gains as much as you think, you’ll see how much muscle you really have.” Break a sweat to stay lean ’round the clock.
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.
Having a strong butt will get you far—literally. Our glutes are responsible for powering us through everything from long runs to tough strength workouts to a simple jaunt up a flight of stairs. Strong glutes that can take on the brunt of the work can help us avoid overcompensating with smaller muscles during lower-body exercises. Plus, beyond just helping us move, the glutes play an important role in "stabilizing our entire lumbo-pelvic-hip complex," says Cori Lefkowith, NASM-certified personal trainer and owner of Redefining Strength in Costa Mesa, California. That translates to better form, more efficient movement, and a reduced risk of straining your lower back and hips.
A: Depending upon your experience level, preference, recovery capacity, and time available, you’ll likely find that 3-5 strength training sessions per week is the sweet spot. If you’re just getting started with weight training, then you should stick with 3 days per week and work your way up. Novices and early intermediates can handle 4 days per week with a split such as an upper lower and seasoned intermediate lifters may be able to handle 5 sessions per week depending upon the programming, recovery, and nutrition strategies that are in place.
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.
The first U.S. Women's National Physique Championship, promoted by Henry McGhee and held in Canton, Ohio in 1978, is generally regarded as the first true female bodybuilding contest—that is, the first contest where the entrants were judged solely on muscularity.[13] In 1980, the first Ms. Olympia (initially known as the "Miss" Olympia), the most prestigious contest for professionals, was held. The first winner was Rachel McLish, who had also won the NPC's USA Championship earlier in the year. The contest was a major turning point for female bodybuilding. McLish inspired many future competitors to start training and competing. In 1985, a movie called Pumping Iron II: The Women was released. It documented the preparation of several women for the 1983 Caesars Palace World Cup Championship. Competitors prominently featured in the film were Kris Alexander, Lori Bowen, Lydia Cheng, Carla Dunlap, Bev Francis, and McLish. At the time, Francis was actually a powerlifter, though she soon made a successful transition to bodybuilding, becoming one of the leading competitors of the late 1980s and early 1990s.

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.

Actual bar speed has to do with tempo. If we rep a light away until it feels heavy, then we have altered the tempo. The muscle switches from short twitch to fast twitch. This takes time for the muscle to switch, so people lift heavy usually to expedite the fast twitch being used. BUT, going slow on PURPOSE, is not the same as actual bar speed. If you can deliberately slow down a weight, then it’s too light. SIMPLE AS THAT. Going slow is for heavy weights, because heavy weights don’t take long to lift. So one must be going slow because of the weight and not because they think time under tension is key. This means, lift more. How much more? I don’t know, but try a little more. If you can do a little more, then you have progressed.

Yes, but I didn’t start off with saying Keto, because Keto is a buzzword. You need to understand why Keto does what it does. I would have someone start with Keto for the reasons mentioned above, but I would not have them on it long. Carbs are not essential, but they are helpful. Especially, if someone is on Keto trying to build muscle. Or in just in a deficit. If anything, Atkins is where I would lead someone after doing Keto.
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.

I'm 6'1" 175 pounds 27 years old. I would like to increase my general muscle mass and reduce my stomach fat. I would consider myself and ectomorph (hard gainer) as I have never really developed much muscle while I've always been very active in sports and periodic weight training. Over the past year I lost about 30 pounds (nearly all fat) by reducing my caloric intake effectively and regular whole body exercises. I was on my way to my ideal body composition until I became a bike courier. I've been a bike messenger for 9 months and recently my stomach fat has started to return. I'm riding 50+ miles each weekday riding for 9 hours a day. How many calories should I be eating? I've tried everywhere between 2400-3,500 cal/day. Is it possible for me to be eating too few calories while still accumulating stomach fat? Is it realistic for me to be able to maintain or even build muscle mass in this scenario? Please help, thanks.
After all, if you’re doing more reps in a set, the weight would obviously be lighter and the intensity level lower. If you’re doing fewer reps in a set, the weight is obviously heavier and the intensity is higher. In addition, how close you come to reaching failure – aka the point in a set when you are unable to complete a rep – also plays a role here.

Six sciatica stretches for pain relief Sciatica is nerve pain that runs through the buttocks, down the back of the leg and into the ankle or foot. It is a symptom of several different back, pelvis, and hip problems, and can also occur as a result of pregnancy. Stretching can provide relief from the pain. Here, we suggest six stretches to perform every day. Read now
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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.

You may hear a clicking noise when you move your hip, but that sound is not necessarily a hip flexor issue. Siegrist says the clicking isn't generally the hip flexor alone and often comes from a moving part, like the joint. "Maybe there is a loose body in the joint or loose cartilage at the edge of the hip joint that is mechanically getting irritated,” she says.
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.
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!
When lifting any weight, you’ve got a concentric (hard) and eccentric (easy) phase. For instance, as you lower into a squat, you’re performing an eccentric action. When you return to standing, that’s concentric. And, according to research published in the European Journal of Applied Physiology, eccentric work is far better at triggering hypertrophy.
Bodybuilders have THE BEST mind to muscle connection of any resistance-training athletes. Ask a seasoned bodybuilder to flex their lats or their rhomboids or their hamstrings and they will do it with ease. Ask other strength athletes and you will see them struggle and although they may tense up the target muscle they will also tense up about 15 other surrounding muscles. This is because strength athletes train MOVEMENTS. They don’t care about targeting their lats. They just want to do the most pull ups. They don’t worry about feeling their quads. They just want to squat maximum weight. Although this is an expected and positive thing for the most part, there are real benefits to being able to isolate and target muscles.
The ASISes are good indicators of the tilt of the pelvis. On the side of the pelvis with the extended hip (the back leg), the iliopsoas will try to pull the pelvis and lumbar spine down and forward into an anterior tilt. To counter this, use your fingers to show the ASISes how to lift up. Hold this posterior tilt as you bend the front knee, keeping the back knee straight and the back heel grounded. Feel the iliopsoas lengthen and visualize the spine lifting out of the pelvis.
This leaves you frustrated and yes……….with consistently tight hip flexors.  A crucial step is often missed with trying to stretch away tightness or pain. Before anymore blame is placed on the hip flexor muscle, it needs to be properly assessed. Then after an assessment is performed you can determine what the right hip flexor exercise for you to do is. 
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