Notice when we are scared or exited that we start to breathe faster. Adrenaline causes this. Which means to calm ourselves we must not breathe fast, we just breathe slower. The slower we can breathe the less stressed we will feel. The slower we can breathe the longer our strokes will be. When we breathe fast, our strokes (breathing in and out) becomes shortened. When we breathe slower we can engage the diaphragm in a way to eventual allow us to breathe longer strokes.


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.
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.
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.
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.
Other things would be….the main reasons “diets” work like keto, is because you are eating less food. Eating less will help always if you have been eating too much. Each diet has a specific way of doing things. Keto is cool because it drops the carbs. Dropping carbs is dropping calories. Dropping calories is eating less. Also, as we drop carbs we lower our glycogen levels which means we lower the risk of carbs turning into fats. If we just have fats being stored as fat, then we are doing better than bother carbs and fats being stored. This doesn’t mean carbs are bad because they are being dropped. This just means carbs are being dropped to get your glycogen levels back to “normal”. Also, with dropping carbs we drop the amount of work insulin has to do. Insulin does a lot during a surplus, so by dropping carbs, you drop calories and increase insulin sensitivity. Even if you don’t drop carbs, you still are improving insulin as you aren’t making it work in a surplus any more. Even though protein still spikes insulin, we are still improving it by letting ONLY protein spike insulin rather BOTH carbs and protein.
The slider reverse lunge is simple to perform and doesn’t need much in the way of instructions. Simply grab a Valslide, or a similar tool that will allow you to move smoothly across the ground. Put the slide under one foot, and use that foot to slide into a reverse lunge, and then return to standing. Try doing this exercise after one of the ones above, and just wait until you feel the burn!
Stand tall with your hips square and bend your right knee, bringing your foot towards your bum. Grab the right foot with your right hand and actively pull the foot closer to your glutes. As you do this, send the right knee down towards the ground and keep both knees together. squeeze your butt to promote a posterior pelvic tilt and hold — then switch sides.
(2) Carbohydrates- I use this to refill my liver and muscle glycogen. Not that I’m “dry empty”, but because I train and training for muscle growth uses mainly glucose for energy. Carbs are the best source for glucose. Study carbs deeper and you will notice different level rates of digestion, which means….carbs themselves have their own “timing”, but at the end of the day all carbs (complex or simple) become GLUCOSE. I consciously consume carbs before training because it helps, if I sense I don’t need them, then I will skip carbs because I am “filled up” enough. But, post workout, I FOR SURE, consciously consume as many carbs as I can to make sure I “refill” my glycogen levels via liver and muscle. The body can only store a certain amount of carbs before they body stores them as fat, so I usually eat up to that amount and continue with fats and protein to hit my surplus. With all this said…I am “timing” carbohydrates (a nutrient), which makes all this “nutrient timing”.
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(12) Don’t fall for the hype. People say eggs contain too much fat. I egg is like 5g fat. Your total fat for your deficit or surplus is way more than that. Let’s say 70g total. How is 5g a lot of fat towards 70g? It’s not. Most foods are high in carbs which make it easy to fill glycogen and cause a spill over. Most people also eat carbs where they enter into a surplus. Most people just eat carbs. Most people eat too much and it’s mostly carbs. Keto likes to drop carbs so it makes sense for Keto to work on people that are in a surplus and eat too many carbs. But, really it’s just the not eating part that works.
Athletes with marked weakness of the hip abductors will exhibit the classic Trendelenburg gait pattern. Hallmarks of the Trendelenburg gait pattern are depression of the swing phase pelvis (as the stance phase hip abductors cannot resist the pull of gravity on the unsupported side of the body).4,8,13 Athletes often find ways to compensate for a relative weakness, such as with a compensated Trendelenburg gait pattern. With this pattern the athlete exhibits increased deviation of the body in the frontal plane toward the stance leg. This causes a decrease in the moment arm of gravitational forces pulling on the unsupported half of the body and a relative decreased load on the stance phase hip abductors (Table 12-1).8,13
The harder an exercise is – both in terms of technicality and physical/mental demand – the more rest there should usually be. So exercises like squats and deadlifts should have more rest between sets than exercises like leg extensions and leg curls. And exercises like various bench presses, shoulder presses, rows and pull-ups should have more rest between sets than bicep curls, tricep extensions, chest flies and lateral raises.
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]
"Your glutes are made up of three different muscles, the gluteus maximus, medius, and minimus," says Lefkowith. "They externally rotate your hip, abduct your hip, extend your hip, and even posteriorly tilt your pelvis." Because of this, it is important that you not only work one or two of these muscles, but rather, focus on showing all of them some love. "If you were only to do moves in one plane of motion, say a front lunge or squat, you wouldn't work your glutes to strengthen all of the joint actions they can perform."
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. 

One of the biggest glutes-toning mistakes people make is relying on weight machines to tone their butts, says Metzl. Instead, try functional bodyweight training exercises like those squats and bridges we mentioned before. These moves are more effective at strengthening the layers of muscle in your glutes, he says—weight machines, on the other hand, isolate a single layer. 

It’s a lofty goal: Gain 10 pounds of muscle in just one month. While such results are aggressive and can’t continue at the same torrid rate indefinitely, we’ve seen firsthand individuals who’ve followed our mass-gaining programs and reached double digits in four short weeks, averaging gains of 2-3 pounds a week. Trust us, it can be done. But if there’s one thing such a bold goal needs, it’s an ambitious training and nutrition strategy. In regard to nutrition, don’t even think about taking that aspect lightly. You can work out all you want, but if you don’t ingest adequate calories and macronutrients, you won’t build muscle. What and when you eat is paramount to your results, and you’ll find all you need to know about gaining mass in a short amount of time in our bulking diet meal plan.

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Jason Ferruggia is a highly sought after, world renowned strength & conditioning specialist and muscle building expert. Over the last 17 years he has personally trained more than 700 athletes from over 90 different NCAA, NFL, NHL and MLB organizations. He has also worked extensively with firefighters, police officers, military personnel, Hollywood stars and entertainers. Most importantly, Jason has helped over 53,000 skinny guys and hard gainers in 126 different countries build muscle and gain weight faster than they every thought possible.
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