Wednesday, July 24, 2019

What happens if you gain a lot of muscle in the chest as a woman but keep normal BF %

Don't the boobs get even bigger?



Boobs are gland and muscle tissue - if you increase the muscle tissue, don't the boobs get bigger as long as the fat levels are reasonable?


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Tuesday, July 23, 2019

The world record for ring muscle ups is only 15

Real muscle ups, not those ugly swinging things crossfitters do.

I just discovered this fact, and coming from a gymnastics background I think many gymnasts or even just bodyweight training enthusiasts could break this record if they tried.

In case any of you wanna take a shot at a world record.


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Sunday, July 21, 2019

Fat Loss and Muscle Gain Period goal 2 to 3 Months

My name is David,

I am new to australia, after moving from my hometown in africa . Most of my life i have been the fat kid in class, currently i am 21 years old, 87.1 kilograms, height of 5 foot 10 inches and virtually no exercise or physical training. I'm not here to throw out a sob story and expect help straight away, but ive gotten to a point where i am not only annoyed but also disappointed and sick of myself. Every time i get dressed or get out the shower and look in the mirror i see someone thats worthless and pitiful, i used to enjoy basketball so much but the passion and the obsession is gone. when i am around others i do my best to smile and feel happy but in reality i feel degraded and lower than everyone else. ive come to acknowledge this. but today is the day i want to CHANGE... but i dont know HOW. MY Dream is to one day get a fully formed, muscular back, chiseled abs and eye popping biceps but i know that with every dream, goals must be set. Can anyone help me throughout this 3 month journey ? Photos of my current body is attached.
Attached Images


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Friday, July 19, 2019

muscle strength confusion

i recently tried a workout routine where i would work 2 muscle groups in the same workout. i have been doing this for 6 weeks. what i notice is when i do a chest and biceps workout, after i finish working out my biceps when i go back to do a chest exercise i am able to hit the same amount of weight for about the same amount of sets and reps, sometimes a rep of two off. however right after i finish my chest workout, my chest is completely pumped and exhausted, thus i would not have been able to do another set of DB press(for example). But when i finish my bicep workout i was able to do them DB press again. Has anyone experienced this?

i usually do my DB press with 80 pounds for 10-12 reps.

chest workout usually 18-20 sets of 10-12 reps per set.

bicep workout 9-12 sets.

60-90 seconds rest in between sets.

2-minute rest in between exercises.


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Where does the idea that women like muscle come from?

Most would consider this jacked, anything above too much.




misc??


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Thursday, July 18, 2019

What Is Scientifically The Best Bodybuilding Workout For Mass Muscle?

Great video her, especially the part of natural training. Jerry Brainum knows his stuff. Ironically I'm taking a break for a few weeks, and he goes into how taking a break is a good thing.

https://www.youtube.com/watch?v=EF6XnnnCGW8


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Wednesday, July 17, 2019

Shed fat while TRYING to keep muscle.....

Whats up guys

So here is my situation. I'm 6'2 231 pounds at 17.2 body fat. Been working out for a couple years now. My journey started at 312 pounds and just decided to change my life around. Joined a gym and started dieting, did lots of cardio while doing your normal high volume lifts. Basically your normal weight loss when you are very overweight. I got down to about 240 and was introduced to power lifting a couple years ago. I stuck to that training style for a few years now and still love it. Recently ( about a month and a half ago ) i started really dialing in with my diet and started doing more cardio through out the week (fasted cardio 35 to 45 min 4 times a week). Now with my training i still do compound lifts (deadlift/squat/bench press) but i do lots of normal bodybuilding type lifts through out the week and have a schedule. Basically 2 push days 2 pull days 2 leg day workouts. I dropped my carbs a good amount keeping my fat moderate and protein high. Once a week ill have "high carb" day and lower my protein intake as well as my fats. Here is an example of what i will be consuming today

Meal 1 6 am
40 grams of quaker oats
1 teaspoon of PB
1 scoop of protein powder (select)

Meal 2 8:30 am
1 cup of egg whites
3 cups of spinach
4 oz of lean ground beef
1 slice of fat free cheese

SNACK 10:30 am
2 Quaker Rice cakes
2 teaspoons of PB

Meal 3 12:30
4 oz 99/1 ground turkey
6oz chicken
3 cups of spinach
Roasted peppers
g Hughes bbq sauce

Snack
2 scoop protein shake (select)

Meal 4
4 oz of chicken
4oz of 99/1 ground turkey
Asparagus
g hughes bbq sauce

Work out


Meal 5
8 oz chicken
Mixed veggies

I drink about a gallon and a half of water a day as well


As i mentioned before i cut my carbs down a good amount and in about a month and a half im down roughly 12 pounds. I am just a little hesitant because i dont want to end up losing muscle mass since i am trying to recomp. Getting down my body fat percentage is my main goal to around 10 percent. I am having a really hard time losing belly fat to be honest. That seems to be the one area were most of my fat is stored (love handles) My high carb days i usually sub out the veggies or spinach with either jasmine rice and bread. Have another serving of oats as well. Just wanted everyones opinions. The meals i listed are what i have calculated for today and what is usually looks like through out the week which is 38 fat/ 130 carbs/ 312 protein..........Just looking for some advice


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Trying to gain muscle mass

I’m 5”8 and 125 pounds, 14 years old. I’m pretty skinny but I do have some nice muscle tone, I have abs, my chest is starting to come in, and I have really good biceps. Most of my muscle isn’t for show, I’m pretty strong and I’m stronger than some people who are bigger than me. Still I’m sick of getting called skinny and scrawny and i’m wondering how I can gain weight without any equipment? Can you use solely calisthenics and a high calorie diet?
What foods should I eat? Also i’m just starting highschool so is it likely i’ll naturally fill out with puberty?


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Does soy lower testosterone or kill muscle gains?

I drink around 250ml of soy milk each day with around 2 scoops of soy protein. Does drinking that much affect me?


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Tuesday, July 16, 2019

Is 15-16 reps too high for muscle gain?

I'm currently working out using reps of 6-12 and as I'd like to change my rep range from time to time in order to prevent or break through a plateau (if/when it happens), I've been considering trying out a slightly higher rep range. My question is, would 15-16 reps be useless for muscle building, or do they have a place in bodybuilding?

I only ask as the general consensus is that 6-12 reps is best for hypertrophy, so I wasn't sure if going higher than this could prove beneficial or not.


Thank you.


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What is a good meal plan for trying to build muscle?

For most people, the intersection of ease, price, and taste makes brown rice, sweet potatoes, and oatmeal the go-to muscle-building core foods. Every day for as long as you want to build or maintain muscle, you must eat enough to reach your calorie target.


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Monday, July 15, 2019

How do I balance muscle and strength gains while burning fat?

Looking for some quick weight loss, bulking, and basic fitness advice.

I'm trying to get serious about getting in shape. I want to be able to keep up with my kids and not slowly turn into a couch potato as I age. I'm 30, 5'10 and have been putting on weight since we moved last year, peaking at about 195. I started a basic calorie deficit diet and tried to eat around 1800 per day (500 deficit). Since starting I've dropped to about 180, for a total of 15lbs lost. This weight has been lost with almost no increase in exercise. I still feel pretty chunky, with visible fat stores on my chest, belly, sides, and a little on my face. So I know I want to lose quite a bit more body fat. At the same time, I want to get stronger. I'm not looking to bulk up like crazy at this point, but I want to be in some sort of physical exercise routine that is keeping my muscles working and growing over time.

I've started adding evening walks/jobs into my routine ranging from about 2.5-3.5 miles, and I've been doing an ab workout every other day. I do tend to replace any additional calories I burn, so if I've gone on a 3 mile walk/run I'll usually add another 300-400 calories to replace those, keeping me at a net deficit of -500.

Getting to my main question, I was looking to jump into an in-home exercise program by Athlean-X/Jeff Cavaliere called AX1 which my buddy has been using and raving about. In light of this, how should I think about eating/calories in light of my two goals of 1) losing more body fat, and 2) wanting to start a fitness program. The common mantra I've heard is that you can't build muscle on a calorie deficit, and I don't know if this is true or not.

Could someone breakdown for me if my two goals are compatible, and if I can keep losing the body fat around my chest and belly while also doing a workout program like AX1? I'm very motivated right now to do what's best for my body, and want to pursue and end goal of feeling lean and strong, even if it takes years of work. This is all new to me and I'm trying to balance it with a busy life and lots of young kids, and hoping I can get some advice here on the best


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Sunday, July 14, 2019

My muscle soreness (DOMS) has disappeared?

Okay, so firstly, let me say I am very happy to be able to report this! Because I have had a rough 5 years. In 2014 I was diagnosed with a hereditary and incurable genetic muscle disease after going to the gym for my first session, and becoming temporarily paralysed in my muscles. They told me that I was going into kidney failure because my muscle disease caused something called re-occurring Rhabdomyolysis and that if I ever tried to work out again I could die.

I fell into a depression, become anorexic and wallowed in self pity for a few years. Then about a year and a half ago I decided to go vegan. I was experiencing reactions to meat and dairy and thought I’d give it a go, not expecting much. I felt instantly better and all my reactions disappeared.

Fast forward to present day. I decided that if I can’t get the body I want, I may as well be dead, because I am unhappy with myself. I decided to take the risk. I am currently 4 weeks into my gym going which is weight based training. The first week, I experienced DOMS, the normal soreness that people tend to get after the gym - it lasted 2-3 days. Now 4 weeks in, I am experiencing nothing... NOTHING! I go the gym, I increase my weight every session to the point that I am close to failure, but I don’t experience DOMS. No soreness, nothing.

(I believe I have somehow cured my “incurable” muscle disease.)

I am not complaining of course, it is all I ever wanted, but WHY?

The only thing I can think is due to my 4,000-4,500 calorie plant based diet I eat everyday. It’s giving my body everything it needs to recover. I have a vegan protein powder on training days too.

While I love being able to recover quickly, it makes me feel like I am not progressing or working hard enough despite working to near failure where all my muscles are shaking on the last rep.

What do you guys think? Do you experience DOMS?

I am 25, male, ectomorph, working out to build muscle.


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Saturday, July 13, 2019

crackedmusclescom/testo-drive-365/

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Wednesday, July 10, 2019

225 pound incline bench press rep test (also want to hear muscle memory stories)

This video was in January my max on bench press was 385 pounds I had a layoff due to problems with employment I'm back to the grind now getting that muscle memory the goal is to hit 405 pounds by the end of the year I'm doing half GOMAD to reach the goal... anyone have crazy muscle memory stories?.... Es Time For Fitness



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Muscle imbalance problem

Hello guys, I have a problem with imbalances regarding my strength. I've never worked out before so it comes as no surprise to me that the left side of my body feels considerably weaker than the right side. I am right handed so my prefered side is the right one.
I have noticed that when I do exercises I unconciously put less pressure on my left limbs. I feel like they are less active then my right ones. My body always tries to use the right side more.

Whats the solution? Should I do more reps on the left side?

Thanks!


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Tuesday, July 9, 2019

4 week gains after losing nearly 17kg of muscle [srs] [kupon]

If you haven't heard I got bacterial meningitis and then I caught hospital borne pneumonia, nearly died (acute respiratory failure, heart failure, life support etc) and lost 17kg bodyweight in less than 3 weeks.

Here's a pic of me before getting sick and after:




Started lifting again, here are some gainz after 4 weeks





Always put in your best effort in ****ty situations brahs, when you don't it makes everything worse. We climbing back!!!


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Monday, July 8, 2019

6 ft 135 lbs male, 23 yrs, kind of anorexic. i need to gain MUSCLE

My drivers license says 150, but ever since last year I've been slowly losing weight due to **** nutrition and calorie intake due to anorexia and depression. I want to change that ASAP. My inner body image has always wanted to look like the 10-12% guy in this picture below, maybe with a little less muscle though. I used to work out in high school and I had a lot of self confidence in my look but I was never able to make chest gains. I only used machines, and I'm afraid to do free weights as I'm going to be going to the gym by myself and I don't know proper technique. So when I go, I usually do the machines.

How much exercise can I do home exercise instead (no weightset)? What should my calorie intake be? How long until I look like my inner body image? How much do I have to work out to maintain it once achieved? etc etc.. I don't know anything about what to do, or where to begin. I don't even know a proper regimen, in or out of gym. The only thing I do for myself is jog to class for about 5-10 minutes every other day during college.



Attached image of my current build, I don't know if other angles are necessary. I'm not flexing.
Attached Images


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Losing muscle or fat?

Any tips or measurements that can help track whether or not you're losing fat or muscle?


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Saturday, July 6, 2019

Looking for some advice on muscle building!

I have been lifting for 2.5 years now but only started counting calories a few months ago. Currently I am muscle building but have some questions on reps and volume. I am following Steve Shaw's 4 Day Max Mass routine

Most of the exercises in the program are 8-12 reps which is the "optimal hypertrophy range" but when I follow this, I find that I struggle to make progress week to week. For example, I would be able to increase reps per set for like the first exercise or two, then for the following exercises, especially the end ones, I would drop in reps and sometimes a good amount too. So after working out I wouldn't get that satisfying feeling of a great workout. I know that rep ranges and stuff varies from person to person and thought that it just might be because I'm a petite? (5'2'')

Lately I have been aiming for 6-8 reps and increase weight when I reach 8 reps per set. I have noticed that this lets me make good, steady progress each week. Could this be what works for me?


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Muscle Confusion Literally

How many times have you heard these words or phrases from top level bodybuilders... peak contraction, extension, feel the muscle you are working, tremendous pump, mind to muscle connection.

Now lets throw all that out the window and do bent over rows and deadlifts at 75 to 80% on our 1RM. And the rest of the compound movements for which there is no peak contraction, no mind to muscle connection. Only straining, shaking, and wrecking havoc on your central nervous system and joints as much as you can to increase your poundage's month by month.

Judging by these highly touted mass "routines" on here, we all just need to be power lifters and throw in a few extra reps and sets plus some bb curls and chins. Throw out all the phrases about contraction and extension. Just worry about weight? Yet isn't that what you hear all the time? Not to be concerned with the weight?

Can someone please explain.


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Thursday, July 4, 2019

losing muscle, gaining fat, eating enough calories

5 ft 4 female, 135 pounds, 20% bf (inbody scan), eating 1800 calories (using myfitnesspal weight everything). macros are 110p/55f/180c (used TDEE calc and sticky provided on here). Now my issue is this, i am not currently gaining muscle, instead i am losing a little muscle and gained a little fat for the past two weeks. I am working out consistently 6 times a week and follow"The Modern Physique: Steve Cook 8 week plan". What would be a reason for me not to be able to gain muscle and lose fat? should i up my protein intake and lower my carb intake?


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Skinny Asian w Low-Self Esteem and Muscle Imbalance HELP!?

This is going to be a long post, so I would want to Thank you for taking the time out and reading about me and my problem and wanting to help. I am a 5'11 151 lbs Asian. My right body compared to my left body is really imbalanced, basically, my right arm is noticeably bigger. My right pecs are rounded but my left pec is flat. in terms of weight lifting it's like pushing 20lbs on the right arm, barely pushing 10lbs on left. Pecs I feel the most burns on my right left barely. I use to have a girlfriend and I pushed her away because I was jealous of her guy friend. Point is I'm trying to improve myself but can't seem to have a good foundation. I've watched a lot of ATHLEAN X the youtube and I've been hitting the gym, getting decent food in but I just really want to see improvement and I just been really half-ass motivated because I can't seem to find a way to get bigger and stop being scrawny and skinny. And on top of that Asian men don't really desirable men unless you have money or really good looks. I just need help and I'm reaching out knowing that the internet can be a very unique place.


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Wednesday, July 3, 2019

questions on maintaining muscle while losing fat

I've been cutting for two months and things were going well until recently. My squat has been decreasing for the last two weeks, and just today my deadlift saw a decrease too. I'm talking 15-20 pound decreases. I realize that it's normal to lose strength on a cut, but this seems way too fast. I've been eating enough protein, haven't skipped any workouts, and I haven't lost weight too quickly, so none of those reasons should be the source of the problem. My only explanation for this sudden drop in strength is the lack of carbs in my diet. As I continued to cut calories I've had to cut out more and more carbs so that I was still getting enough protein and fat while continuing to eat less every week. I feel very weak when trying to squat what was once not too difficult. I'm thinking I just lack energy since my carbs are so low compared to what they used to be. I can't really increase the carbs I'm eating without either increasing the calories or lowering the fat or protein, but then I'd either be eating too much to lose weight or I wouldn't be eating enough fat or protein.
My fear is that if I don't have the energy to lift heavy I'm going to continue to lose strength, and since I won't be lifting as heavy my body will target my muscles instead of fat for weight loss. I have two questions for preventing muscle loss and targeting fat instead.
1. Would using a belt help prevent muscle loss? Even if I feel weaker from a lack of carbs, wearing a belt would theoretically still allow me to squat and deadlift heavy, at numbers I was hitting before this sudden strength loss. (Keep in mind I'm eating enough protein, so if I lose muscle it would probably be because I'm not lifting heavy enough.) I'd still be eating at a calorie deficit, so I'd assume the extra weight loss would have to come from fat and not muscle. Maybe I'm looking at this the wrong way or I'm forgetting important details, but does this sound reasonable or am I just way off with my thinking here?
2. Would working out later in the day give me more energy? Right now I work out in the early afternoon. If I waited until the evening I'd have more carbs in my system and maybe I'd have more energy to lift heavier. Again, maybe this logic is wrong but either way please let me know what you think.


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Monday, July 1, 2019

Skinny fat - Build muscle or loose fat?

Hello everyone!

I know this topic is pretty much worn out but I really need a personal assessment from you guys.
I feel like I'm skinny fat because of my flabby body and the problem areas while at the same time being very light weight.
(Weight: 52 kg/ 115lbs, Height: 166cm/ 5'5).
My original plan was to loose the extra amount of fat and then build muscle but after a few posts on bodybuilding.com I am not sure anymore. Many members have advised me to build muscle instead of loosing weight. It got me thinking and I searched online and found that yes if you are not that fat apparently you should rather gain muscle.

Still, do you think in my specific case it would be more beneficial to gain muscle now without worrying about fat loss?
I have to say that I am really terrified of gaining more fat since I have never been much bigger or heavier in my life and I am afraid if I gain too much I will never get it off again and look worse than before :( .
I'm not afraid to gain weight, just to gain fat.
They say the fat becomes less noticeable if you have muscle but does it apply to women as much as to men? At the point I am now I can hardly imagine gaining enough muscle in order to get it to show through the fat pads.
Another point would be that I currently have no acces to a gym. I do eventually want to go there but at the moment it is not possible for me. I mostly do bodyweight exercises and use ankle weights.

I am currently still at a caloric deficit, eating 1250 - 1350 a day, exercising 4-5 times a week.
I worry that I can't keep up with a caloric surplus with my kind of training. Most of the time I am really confused about all this stuff because I just have the internet to "teach" me so bare with me please.

I have more pics in my gallery for better estimation.

So once and for all, what would you do?

Thanks!


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Skinny fat, only gaining fat and little to no muscle

Whats up guys? So I‘m 24 years old, been doing fitness for like 3 years on and off now.Last year I came to a point where I Finally decided to take fitness / bodybuilding serious because of feeling unwell with my body. Had a bicep tendon tear 3 months later due to playing football. Been back on track now since 3 months.. Really trying to stay motivated but it seems like I only gain fat and little to no muscle. Diet is like 70% clean. Started with full body workouts and now switched to GVT (10x6) and once a week tabata for 1 hour.

5‘11 and 185lbs

Hoping for some advice!
Thanks!
Attached Images


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Friday, June 28, 2019

Best way to build muscle?

Im curious if I can gain muscle by using 20lb dumbbells because thats all I have. Let's say for biceps, how many reps and sets should I do with those? By now Im pretty sure my muscles have gotten used to that weight so they're not growing. But getting to rep 12 still isn't that easy. Arnold Schwartznegger spent about 5 hours in the gym everyday. Does he work the same muscle group in those 5 hours?


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Thursday, June 27, 2019

Enlarged TFL muscle

Hi im 22years old and from nearly i noticed little enlarging in tensor fasciae latae muscles, what you guys think what i can do. Thanks and sorry i dont know where im posting this https://i.ibb.co/qRps0sZ/20190627-223537-1-1.jpg


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Wednesday, June 26, 2019

I want to start cutting but i don't have much muscle mass.

I've been bulking for around 5 months now and went from around 143lbs to 160lbs. I'm 5'9 and i want to cut down to around 150. I'd put myself at around 16% bodyfat. I have built some muscle mass along the way and i know if i cut down i'm going to be skinny but i think i need to because i hate how i look at the moment. How long do you think it will take to cut 10 lbs if i eat around 500 under maintenance? Once i cut down i will then start doing a really slow bulk.


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Saturday, June 22, 2019

High body fat percentage but I want to gain muscle mass, especially on the glutes?

I've been weightlifting for about 6 months now. I am 128 lbs with 30% body fat. I believe this is relatively high because of my breast size (they're on the large spectrum). My current measurements in inches are 36.5 - 27 - 33 after going back to a caloric surplus. My body type is like a rectangle. I want to gain mass on my legs / glutes. Most of my fat storage goes towards my upper body sadly such as my chubby arms, stomach and breast. I want to fix my chicken leg problem. For awhile, I attempted body re-composition, but I saw opposite results of what I actually wanted. So now, I know I need to be in a caloric surplus to gain bigger glutes / legs. But since my body fat percentage is quite high, I'm wondering should I just shed instead? I just hate how lean my legs become, since they're basically all muscle due to the fact of myself training on maintenance / deficit for a little while. Any suggestions on my diet to achieve my body goals? Should I go on a deficit, maintenance, or surplus?


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Does natural maximum lifetime muscle growth include regrowth?

Wasn’t sure the best place to post this and pardon my ignorance as I assume this maybe common knowledge for most.

Say a person has never worked out. Then they workout constantly for as long as necessary and reach their maximum lifetime muscle potential which I hear is 40-50 for men. Say they gained 50lbs if muscle. Then they take off a year or x amount of time and lose all that new muscle.

My question is, since they already met their max growth amount can that person simply no longer grow muscle for the rest of their life? That wouldn’t seem to make much sense, so is that the person can regrow that 50lbs of muscle but can’t grow muscle that they hadn’t previously or is it just that can’t ever grow past that 50lbs. The lifetime part which is throwing me. Can someone clarify?


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My Unique (Maybe?) Muscle Group/Bro Split

Hi, I (29 M, 72kg, 5.5") came up with this muscle group split last week and would like your opinion on it. I am fairly new to lifting and have been working out for the past 6 months on a PPL 5 -day split. My goal is to build lean muscle mass at 72kg (I bulked from 66kg). Through this 6 month phase, I made considerable progress and learned quite a lot about my body's strengths and weakness.

As per my understanding, the reason the traditional bro split is not considered optimal is due to the following reasons

The muscle group is not hit frequently (or atleast twice a week)

There seems to be an overlap between the muscles being targeted each day with no proper recovery (eg on chest day if you do bench press, you are hitting triceps, anterior delts and chest). So you have to be careful to not do shoulders or triceps the following day

So I came up with this split to minimize any overlaps between muscle targeted and to increase frequency. It has worked amazingly well for me and I can physically see the differences in my body. Can someone critique my split and provide any points for improvement? Or is it garbage?

An eg below. I sometimes swap with equivalent exercises to keep things interesting. The sets and reps are not rigid and changes depending on the weight and exercise. Abs workout is 5 days and cardio is one day (if i feel like it)

Mon- Chest & Bi (with Tris as synergist)
Bicep Dominant Chin Up| 3 x 6-8

Machine Preacher Curls| 3 x 8-10

Bench Press/Machine Chest Press| 4 x 5

Hi to Low/Low to Hi Cable Crossover| 4 x 8-12

Incline DB Curls| 3 x 8-10

Inclined Bench Press| 3 x 5

Hammer Curls| 3 x 8-10

TUE-Quads & Glutes (with Ham-Erector Spinae as synergist)

BB Hip Thrust w/Hip Abduction| 3 x 8-12

BB Squat| 4 x 5

Leg Crossover Abduction or Lateral Band Walk| 2 x 8-12

Leg Press| 3 x 10-12

Cable Glute Kickback| 2 x 8-12

Bulgarian Split Squat| 2 x 8-12

WED-Tri & Calves (with Chest as synergist)

Decline Diamond Push-up |3 x 10-12

Close Grip Pin/Bench Press|3 x 5

Standing Calf Raise| 3 x 12-15

Dips| 3 x 6-8

Overhead Cable Triceps Extension or Tricep Kickback| 3 x 8-12

Seated Calf Raise| 3 x 12-15

Straight Bar Triceps Pushdown or Skull Crushers| 3 x 8-12

THU-Back & Bi

Bicep Dominant Chin Up|3 x 6-8

Deadlift|3 x 5

Meadows Rows or BB Bent Over Row|3 x 10-12

One-Arm Preacher Curl|2 x 10-12

Wide Grip Lat Pulldown or One Arm Hi-Cable Row|3 x 8-12

BB/DB Shrugs or Cable Face Pull and Raise|3 x 10-12

FRI-OFF

SAT-Shoulders & Ham (Back)

OHP|3 x 5

Romanian Deadlift|3 x 5

Incline Prone Lateral Raise|3 x 8-10

Leg/Ham Curl|3 x 8-10

Seated Straight Bar Rows|3 x 10-12

3-Way DB RDL|2 x 8-12

SUN-OFF


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Friday, June 21, 2019

Benchpress not targeting proper muscle group.

I'm 14 years old. I've been working out seriously for about one week, and I can only benchpress 70ish lbs 10 reps 3 sets for not even that great form. When I do the bench press, it doesn't hurt my chest at all and only feels little to no pain in my arms. Don't get me wrong, it's still very difficult to perform the repetitions. How much weight should I be expecting to add on in my journey (a couple of weeks, months, years), and why do yall think the bench press is hurting my biceps, but not my chest? Is the weight too small or do I just not have the proper form? Thanks.


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Thursday, June 20, 2019

Can I lose weight while building muscle?

Hi, I'm a 21 year old female. I recently went on keto for 6 weeks, then shifted to a normal healthy/clean diet, and lost 17-18 pounds total. I am now down to 130 lbs and am 5' 9. I feel like I dont have that much body fat that I would like to lose, except maybe a little bit of belly fat. I have just gotten into working out more and doing weight training, and would really like to gain a little more muscle mass and look toned/ muscular (but not trying to get really big or anything). Usually, when i go to the gym i do cardio for about 10 minutes to warm up, then do weight machines and exercises with free weights for the remainder of the time. My heart rate normally stays up for the whole exercise and I am pretty beat afterwards.
What kind of diet should I follow in order to lose weight (or at least keep the fat off) while also achieving my goal of gaining some muscle? At the time being, I probably eat around 1,300-1,600 of calories on a non-workout day, and 1,800-2,100 calories on days that I work out. I don't try to do this on purpose, I just eat when I feel hungry and I'm always so much more hungry after working out. I also try to eat more protein on days I work out. I'm afraid of putting fat back on, but I am also afraid I'm not feeding my body enough to build muscle.
Does anyone have any suggestions?


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Tuesday, June 18, 2019

Is it ok to do 2 exercises per muscle

First of all English is not my first language so I hope y’all understand me .
I’m 16 i recently i started working out on my muscles , and I got a question about it .
Every time I lift i do 4 exercises , 2 on the muscle (3 sets 3 times I do 8 lifting and then rest in total 24 per set ) I do on this day and 2 on the abs ( I exercise on the abs on the end of every workout i do)
And my question is will I see any benefit from it ?
My dad says I should do 3 exercises per muscles a day but I get too tired .
I have school break now (70 days) and I i want to come on the first day looking good , so should I do 3 exercises per muscle or 2 ? Thanks y’all.


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Monday, June 17, 2019

Pain in Chest whilst doing tricep dips as well as weird muscle

I usually do weighted tricep dips twice a week with a parallel bar, as pointed out by someone I seem to have some odd going on, on my chest only during the exercise and no other time. If anyone else has experienced this or knows what this is please let me know. I also have pain in this area during dips.


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Sunday, June 16, 2019

how to work this muscle

so my friend took a photo after we're doing cross country run , i just realized i've got a small waist compare to my upper bodies . i want to make it more wider , what's the best exercise for this ????
Attached Images


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how to work this muscle

so my friend took a photo after we're doing cross country run , i just realized i've got a small waist compare to my upper bodies . i want to make it more wider , what's the best workout for this ????
Attached Images


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Trying to bulk but losing weight/muscle so fast

Ok, so I've been going to the gym since December because I was sick of looking like a stick. My main goal back then was to increase stamina and have more energy, whilst trying to do a bit of strength training as well. Whilst that's all well and good, I didn't actually notice any changes in my body, except increased energy. So starting March time, I started eating a lot more, starting going to a lot of HIIT classes and other strength classes whilst also working out on the machines too. I cut down on cardio to just a 5 minute run to warm up whenever I went too.

So it confuses me as to why I'm still gaining/losing weight and muscle mass so unpredictably. I went on the composition machine earlier today and in the space of 16 days, I've supposedly lost 3kg of muscle mass and put on almost 3kg of fat when I've made almost no changes to my routine at all. I've essentially lost all the muscle I put on since the end of February even though I've been lifting heavier and heavier weights with plenty of reps. And to top it all of, the worst part is that when I put on fat, it goes straight to my lower stomach/hips, so I end up looking well out of proportion with skinny arms lmao.

I've attached graphs of progress (displayed in %) - Any help would be greatly appreciated, I'm no expert.

Just turned 18
6'2
74.4kg

P.S - I'm definitely more hydrated than it says I am. I have to drink plenty because I have one kidney
Attached Images


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Saturday, June 15, 2019

how many muscles are used when you squat?

what title asks


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[Discussion] Losing weight is easy, Building muscle is easy, Self control is difficul

Hi all,

I kind of started to changed my mind about the whole body building philosophy. There are so many ways, ideas, programs and supplements which help you to either Build Muscle or Lose Fat, however those are just a tools to make you feel better when you "reach your goal" what is not mentioned is that everything start from your personal idea of self discipline.

Over time after reaching your goal you will either keep on perfecting every aspect of your diet, exercise, supplement selection or you will feel settled that your reach your goal and go to the back old you.

I believe that we should spend more time on our self control while we try to reach our goals than we spend reviewing our diets, workout plans and focus mainly on the root cause of our problems which is Self Control and self determination to have a long term health mentality regarding our bodies.

What do you guys think of such approach to the gains?


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Tuesday, June 11, 2019

Muscle Tenseness

Should I try to keep my muscles as loose as possible when working out? As in letting go of all tension.


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Sunday, June 9, 2019

Sore Muscles - Should I take a break or no?

So yesterday was my first time at the gym, I haven't been active that much before, so today I wake up and I feel like my biceps hurt, shoulders as well, that area basically biceps to shoulders.



I guess that's normal as I know because I felt no pain during my workout.



So my question is, should I go today to the gym or take a 1-day break to let the pain go and my muscles recover? Will it be helpful for my muscles If I go today with this pain? I'm sure it won't be comfortable to lift weights with this pain but if it helps my muscles I will try my best.


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Friday, June 7, 2019

Popped lower back muscle, is cardio okay?

Hey guys, I popped my lower back for the first time, literally hurt or felt a "pop," I don't think it's that bad though because I injured my lower back a year ago and THAT was bad to the point where I couldn't even move, bend, or take a ****. But this injury is like I can walk around, I can take a ****, it just feels really sore.

Would cardio be okay? I heard it's good to get the body moving. Instead of just sitting down and resting.


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4 Reasons You're Not Adding Muscle

Slow-to-no gains got you down? Here are four tips to reverse that trend and kick-start the muscle-building process.

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Wednesday, June 5, 2019

Ask the Muscle Doc: Is Bodybuilding-Style Training Functional?

Don't get caught up in the craze for "functional fitness." All exercise can improve your functional capacity and increase your zest for life!

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Tuesday, June 4, 2019

First post, review my plan for fat loss / muscle gain.

First post here! I want to give someone a rundown and get some feedback on what I been doing.

Last year, I weighed 255 pounds. I got a gym membership and started throwing around weights 3 days a week, and running for about 40 minutes the other three days a week. I wasn’t “dieting” but I was just making better decisions on food. Cut out fast food, soda, and actually went pescatarian.

One year later I gained a significant amount of strength and lost 25 pounds. And weighed in at 230.

At first I could barely lift a 10 pound Dumbbell, now I lift 20-25 pounds (3 sets of 8)

I started benching 30 pounds (not including the bar)

Now I’m benching a plate on each end.

Today I deadlifted 205 pounds.

Okay you get the idea.

I was a little happy, but I started seeing all these transformation articles that people lost over 100 plus pounds and gained lots of muscle in a year.

When I look in the mirror I still have a huge gut and huge love handles and I’m unhappy about it. If i flex i have a little bicep bump and tiny tricep cut. So I decided to up my game plan this week to try to really cut down on the body fat that plagues me.


My current plan:
Monday - leg day + 30 minutes of cardio
(The way I do cardio is weird so let me break it down here. I step on the treadmill for 3 minutes at 3.5 mph, then I bump it to 6.5 mph and jog for 3 minutes, by which time I’m tired so I go back down to 3.8 mph. After a minute I’ll up the incline to 4, and briskly walk until I’m ready to go again, I’ll usually sprint at 8.5 mph for 1 minute, then go back down to that walk, then incline, then jog. I’m basically just doing all that I can for 30 minutes and I usually burn about 300 calories from the session, and ALWAYS after weightlifting.

Tuesday - chest, triceps, shoulders + 30 minutes of cardio

Wednesday - back and bi’s + 30 minutes of cardio

Thursday - legs + 30 minutes of cardio

Friday - chest + 30 minutes of cardio

Saturday - back and Bi + 30 minutes of cardio

Sunday - a short Ab workout, and if I’m feeling it, cardio, either only 15 minutes, the full 30, or not at all and use this as a rest day.

Diet:

I intermittent fast 3 days a week.
16:8 method, I’m up early at 530am for work so my first meal is at 1030am, work ends and I hit the gym, and have my post workout/ dinner immediately after and my 8 hour eating window ends at 6pm. I also incorporate ACV in the morning and at night on these days.

The other days a week my meals will usually be something like:

Breakfast - protein powder with soy milk (300 calories 30g protein)

Lunch - 1 can of 24g of protein tuna on 1 slice of 100 percent whole grain whole wheat toast, and 23 cashews.

Snack, pure protein bar (200 calories 21g protein)

Dinner - 4oz salmon, 10 asparagus spears, 1 cup of broccoli florets and 1 cup of bone broth.

So I only did this new plan for 1 week so far, and I went from 230-220 pounds.

Now I’m worried I might be losing too much or doing too much. Note: I’m never starving (even when I intermittent fast bc I ingest a dumb amount of protein to keep me full.)

Thoughts? Holes? Warnings?
Btw 28 yr old male.


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The Science of Muscle Recovery: The Role of Active Recovery

Here's the ultimate guide to active recovery: what it is, why you need it, how to put together a program, and even some sample workouts.

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Saturday, June 1, 2019

http://worldmuscleking.com/viva-thrive-keto/

On the website of viva thrive keto it's going to then be delivered at your doorsteps in a few days without inflicting any inconvenience to you The charge is low priced so that everybody can make use of it folks who are looking ahead to reducing their excess weight they are trying to find an effective and fast technique because of a busy life-style no person desires to spend lots of time in dieting and workout furthermore this stuff additionally require a variety of endurance and watch for long periods aside from dieting and exercising you can usually require a supporting hand for lowering greater fat to shop each cash as well as time viva thrive keto weight-reduction plan complement can be your greatest companion in eliminating your tummy tyres as quickly as feasible Thsi supplement is a natural weight reduction complement .


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Wednesday, May 29, 2019

Lose Fat/ Gain Muscle??? Deficit?? Newb

I am a female and weigh 135lbs, I’m 5’2, and I’m looking to get toned!! I have belly fat , specifically lower belly fat which is about 5 inches bigger than my upper abdomen. My main goal is to get rid of all that belly fat while maintaining/gaining muscle (since I’m a newb). I do weight lifting 3x a week, HIIT once or twice, and one to two sessions of steady state cardio a week(rest days). My diet currently is high in protein, and moderate w the carbs and fats. I’m on a 500 calories deficit (and less carbs) on the days I do my steady state cardio and a 300 deficit on weight lifting days. But I maintain my protein intake high (1 gram per body weight) regardless of which day it is. Will this approach give me the body I’m striving for?


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Monday, May 27, 2019

http://worldmuscleking.com/sf180-keto/

So it's far in no way been an excellent choice to put money into void and sinister products when you can have this remaining herbal weight loss supplement How does sf180 keto work the principle logos behind sf180 keto is ketones ingredients BHB Betahydroxybutyrate is the important thing elements that obviously stimulate ketosis on your body essentially ketosis is the natural function that happens in our body while we do not eat for an extended in this method our frame use saved fats and convert it into energy to run our average body naturally it's miles tough to accomplish however scientifically it has been established that after you'll devour .


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Sunday, May 26, 2019

bodybuilder says more muscles = less girls

cliffs- If you're lifting for girls, don't get bigger than Ronaldo


@2:10


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Strange question about muscle development

I’ve been training for about 10 weeks consistently. Before this time I already had a decent amount of LBM, especially in my lower body. Today I noticed that the “teardrop” part of my quads seem to be higher up, away from my knee caps. Why might this be? Could it be due to a drop in body fat? Do muscles “lift” or tighten after a certain amount of time training?


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Saturday, May 25, 2019

How many times a week do you guys workout each muscle for building muscle?

I'm usually 1 to 2 times a week. mainly just the once a week seems to produce good gains for me personally.

How about you guys?


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http://worldmuscleking.com/snapslim-keto/

A heart assault diabetes and plenty extra Do you need to stay away from diabetes you've got gained a whole lot of weight and also you need to cast off it out of your body now Do you need to have a flat stomach if so then get some knowledge of ketogenic weight reduction supplements This product can sincerely provide great effects for losing body weight allow me inform you about one of the first-rate dietary supplements on this regard and it is known as snapslim keto it's one of the nice ketogenic dietary supplements and believes it's going to make you lose weight and reduce what is snapslim keto snapslim keto is one of the first-rate ketogenic .


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Tuesday, May 21, 2019

Do you notice any muscle differences in these two pictures?

In the following two pictures does one look larger then the other or do they look like they are the exact same muscle size? If so what muscle in which picture looks bigger?
Attached Images


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Monday, May 20, 2019

can you still gain muscle if you meet your protein macros, but eat low carb and low f

can you still gain muscle if you meet your protein macros, but eat low carb and low fats everyday?


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Saturday, May 18, 2019

The “cost” of gaining and maintaining muscle

Not trying to make any profound statement or argument...this is just one of those “I was thinking...” posts. I’ll try not to ramble too much.

I’ve always been prone to being skinny, “scrawny” even. I’m 5’7” and have a dainty skeleton and concave rib cage. Before I started lifting at 16, I weighed about 135 pounds. By the time I stopped lifting at 24 I weighed about 155. During my 17 year layoff, I went back to my “normal” size of around 143.

Now, I wasn’t unhealthy or weak at those lower weights. I was (am) extremely fit, get plenty of real life exercise at my physical job, and I have always been what some call “cockstrong” for my size.

In any case...my body WANTS to be at that more efficient 143. It can do everything it needs to do in day to day life, it requires less fuel (calories), it even requires less rest. Every day I fight to maintain my current lifting weight of about 160, or struggle for a year in the hopes of gaining 1 or 2 pounds of quality muscle.

My maintenance calories are about 1000 a day over what I was eating when I wasn’t lifting, and another 500 a day when in a strong surplus, gaining maybe 2 pounds a month.

In any case, I did some rough math, and it came up to around $1,500 a year I spend extra on food to maintain/gain muscle. So these last 8 years of lifting have cost me around $12,000 (Just in food, including protein powder) to build and maintain my current physique.

Now, I enjoy lifting a lot. I like the actual activity of lifting, I enjoy building my home gym (another cost in the thousands, ha ha), I like researching and partaking in forums, I like the way I feel and the way I look (well, there are many things I would change if I could...but that’s another thread ;).

...BUT when you think about the shear cost, physically and financially to build and maintain a body, and look at it from the outside, it seems rather...odd. I mean, this is about 20 pounds of muscle I really do not need to be healthy and function. Not only that, it’s something that will “disappear” in short order if, by chance, I stopped eating in excess and/or stopped lifting like a madman.

I don’t plan on quitting this hobby anytime soon, ever really, this stuff just popped into my head. Not only that, but how fortunate I am (and it comes with some guilt, despite working extremely hard my whole life for what I have) to live in a place, and been given opportunities in life to do something so “silly” with food while less fortunate people struggle just to get a meal.


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Friday, May 17, 2019

Which muscle if I grow it gonna help hips to look wider?

Which muscle if I grow it gonna help hips to look wider? Seriously.

Please don't avoid me.


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How does this guy build muscle lifting like this?

https://instagram.com/p/BxkalpUCoyV/

I am well aware of time under tension, tempo etc but you at least have to use a challenging weight, he is using 5kg dumbbells, My 7-year-old daughter could lift heavier. And this isn't just put on for the camera, this guy has always lifted like this, I've bought his book, etc and he goes over it all about tearing down fibers etc, It comes with a workout which I ran for 6 months, can't say it did much good. He's never lifted heavy or ego lifted. I just find it hard to believe I mean 5kg dumbbells.


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How long can you fast before you start to lose muscle?

I want to do a prolonged fast for mental toughness/spiritual reasons. I want to see how long I can go without food. Longest in the past was 48 hours. I’m gonna shoot for at least 72 maybe more. is this gonna fuk my gains or nah?


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Thursday, May 16, 2019

Muscle Enhancement

Banned topic


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Wednesday, May 15, 2019

Losing Fat + Building muscle at the same time?

So my question is, can I build muscle and lose weight at the same time? I’m 17 years old, 5ft4 and weight around 165 pounds as I’ve been bulking. I need around 3000calories to gain 0.5 pounds a week. I was wondering if I can eat this amount of calories and lose fat at the same time? I was going to do long distance walks to burn fat, I will eat 3000 calories+whatever I burn off from walking. Will this allow me to still build muscle as well as lose fat?

Thanks


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Tuesday, May 14, 2019

Anyone have an ERECTOR SPINAE muscle strain?

I have what feels like an erector spinae muscle strain.

It happened as I was doing a bent over row (although I did it face down on an incline bench this time).

It's been about a month and it got worse after doing a barbell curl now.

Has anyone recovered from this without having to stop their workouts?

Seems like the only treatment is resting for 6+ weeks.


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Monday, May 13, 2019

I feel my muscles develop rapidly when I'm on NoFap - have any of you faced the same?

Hello all,

I've been training to have a muscular body for the last 2 years. I've also been doing noFap (staying away from porn and masturbation) since the last 6 months. I feel that whenever I'm on a NoFap streak, my muscles develop much more rapidly. I was on my bulking phase 3 months back and the muscles were shaping up at least 50% faster when on nofap. I masturbated after staying off for 60 days and later my muscle growth gradually slowed down to the earlier levels.

I wanted to know from others on this forum whether any of you have experienced this?


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Sunday, May 12, 2019

Want to start seeing muscle definition (in all lighting!!)

I have some baby abs sprouting, but this seems like it is only visible in lighting where shade hits my stomach perfectly. In other lighting...nothing. Obviously not what I'm shooting for.
I'm female, 122 pounds, about 5'9. And did my body fat percentage the other day but there is NO WAY it was accurate-- said I have 12.5% body fat.

I try to work out regularly for the last few months, but only do group fitness classes (things like bootcamp classes, barre classes, yoga and pilates, Insanity and P90X, TRX, etc... little bit of everything). I can easily add in some ab exercises at home but should I be focusing on my nutrition more? Right now I just pretty much eat what I want (no meat, sometimes seafood) without worrying about calories or macros and anything. Should I be focusing on increasing protein? Do I need to increase/decrease my calorie intake? Or can I still get definition with just working out--- in that case, how should I be more efficient in working out?

Photo attached.
Attached Images


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Can i keep the fat while gaining muscles in my butt?

Naturally, i have a pretty plump butt for a 5’2 and 45 kg girl. I’m planning on going to the gym to gain muscles overall, especially my glutes.

So I was wondering, will i lose the fat in my butt before i actually get to make it bigger with muscles?

Or will I still be able to keep both fat and muscles? cause i don’t want my glutes to be rock hard lol i want it to be jiggly. I don’t have much knowledge about body building mkay so help me out plez


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Saturday, May 11, 2019

Does Wrist size/ankle size play a role in how much muscle you can build?

Hey guys 23 year old lifter here whos been in the game for about 4 1/2 years. Just wanted to know if people with smaller wrists/ankles and a small bone structure individuals who hit their genetic muscle building limit earlier than others. Moreover I wanted to know If smaller boned people only able to a build a certain amount of muscle naturally.

I don't feel like my arms are getting bigger at all where as I'm getting stronger and bigger in other areas such as leg and back.

Current big 3 lifts @ 188lbs 5'10.5 height
Bench 275x1
Squat 385x1
Deadlift 475x1
all figures in lbs


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Female friend wants muscles, what are good workouts+diets

A female friend of mine is interested in taking up bodybuilding. She doesn’t wanna compete she just wants muscles. What are some good workouts+diets for her to get muscles.
Here are the works she’s currently doing, however they do change up day to day.
Saturday
Dumbbell bench press 3 8 12ibs
One arms rows 3 8 12ibs
Lateral raises 3 8 12ibs
Kickbacks curls 3 8 12ibs
Standings curls 3 8 12ibs
Dumbbell bench press led 3 8 12ibs
Inclined flies 3 8 12ibs
One arm rows 3 8 12ibs
Bent over rows 3 8 12ibs
Lateral raises 3 8 12ibs
Front raises 3 8 12ibs
Standing curls 3 8 12ibs
Kickbacks 3 8 12ibs
Sunday’s
Warm up bench presses 3 8 15ibs
Work set bench presses 5 8 15ibs
High or low incline dumbbell presses 3 8 10ibx
Seated dumbbell presses 3 8 15ibs
Lateral raises 3 8 15ibs
Upright rows 3 8 15ibs
Bent over laterals 3 8 15ibs
Dips or push downs 3 8 15ibs

Also she’s going back to work from maternity leave next month so she’ll only be able to go to the gym twice a week. So what are good muscle building workouts she can do at home?


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Friday, May 10, 2019

Good exercises to build up calf muscles

How do you guys get those giant calves?


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Do I have enough muscle to cut?

I want to look good for summer and I don't know wether to keep pulling or to cut.
Weight-160
Height-5'9
Attached Images


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The Science of Muscle Recovery: How Long Should You Rest Between Workouts?

It's not how hard you train, but what you can recover from. Monitoring your recovery from workouts takes a global view of training stress.

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Wednesday, May 8, 2019

Insomnia after using Kaged Muscle PRE-KAGED

Can someone explain to me why I cannot sleep at night after taking PRE-KAGED early in the morning before my workout? It only happens on days that I use it and then I have my whey protein "after workout shake" with another shake later in the afternoon. So am I getting too much of something from all of this? Mick


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Tuesday, May 7, 2019

48 Hour Flash Sale On Kaged Muscle Products On BB.COM

Go get yourself 15% off all KM products here at BB.com right now!

Sale ends tomorrow!

Just use code "CART" at checkout to save dat dough :D.

Grab some PreKaged, some Hydra-Charge or either of the two new flavors of Amino Synergy :).

https://www.bodybuilding.com/store/kaged-muscle.html


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Monday, May 6, 2019

If I start lifting weights and gaining muscle will my punches be stiff and slower?

I'm going to start boxing next month and wondering what will weight training do to me, will it enhance performance or will it just slow me down? I also want some hypertrophy from weight lifting if I can if it doesn't affect my boxing.


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Muscle memory after cutting?

If you lose a bit of muscle while cutting does it come back quicker then normal when you return to bulking after cutting? or is muscle memory only when you are coming off a lay off?


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Sunday, May 5, 2019

I see a pattern here about girls and muscles.

You're too intimidating guys simply put. I'm 6'4 and 265 lean I got sick as in the ****s aka food posioning from Denny's I got compensation though. I lost 40 pounds yes a lot of muscle and what not. I got narrower, and just nore approachable. After feeling better, I am now working back up since muscle memory is 100% real.

Story: got approached by a chick was wearing a medium shirt for the first time since everything well was mostly lost.

I was paying for my food at a local store which was Albersons. A pretty chick approached me saying if I am going to eat all that food alone. After I responded she just did it. She asked me out. She worked around it though kept saying stuff like "that's 3 pounds of chicken you seriously eat all that" eventually I just told her what her name is and then she said it "my name is Veronica her is my number".

Trust me it happened again. Moral of the story is when you are 23 inches wide that is already too much and when your arms are the size of her waist then again too much.

Being this sick showed me that it is true. All these woman want to not just approach you not get the dong as well.

You are just too big guys if some of you are working out for chicks.

I see it all the time in the gym. The biggest mofo gets all the looks from woman he covers up and looks nuts but they never approach and naw it ain't because they are afraid of rejection. It is because you are too dam manly for them. Could snap them up by just shaking their hands.

So yeah it's true the leaner and more compact you look the better for chicks. I tested this at the gym even.

I wore earphones hoodie and even looked mean lol. Didn't matter girls flocked to my direction as in tapping me on the shoulders and asking me questions. Before never the most is a stare and they walk away.

Cliffs: got sick looking smaller gets girls attention and makes it beyond easy for them to approach you.


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Can’t put muscle mass on legs. Please help!

I’m not sure why but I can’t seem to put any mass on my legs or glutes. I train legs about 2-3 times a week depending on how sore I am. I do squats, leg press, leg extensions, weighted lunges, hamstring curls, calf raises, and a couple other exercises. I do three sets of 10 reps at 150 lbs when I squat. (And don’t come at me saying that’s a bitch weight because I am a tiny 5’3 female). I know it’s not an issue of not taking in enough protein because I track protein intake and have gained a ton of mass on my arms, chest, back, pretty much anywhere on my upper body. It also sucks because I want to have bigger thighs and butt since I have tooth pick legs. And I’m really starting to look unproportional comparing my upper to lower body. Could it just be genetics? Am I screwed lol

Should I just take steroids? (Jk)


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Thursday, May 2, 2019

Beginner workout for losing weight and building muscles

I haven't worked out in about 3 years and now I am chubby (as expected), not obese just chubby and I find out my cardio is really poor, I burn out easily when I try to go on a cardio work out.
I am looking for a beginner workout that could help improve my cardio as well as help me gain muscles in my chest, bicep and abs. Work outs like lateral rise, bicep hammer curls , shoulder work outs etc but the problem is I really don't know what reps would be good to start with, I intend to work out daily, 2 times a day (at least for a period of 2 months)- like cardio and abs for morning and lifting for evenings. I need to know how to split the work outs between daytime and night time. I would really appreciate some suggestions.


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Tuesday, April 30, 2019

on a cut and didnt lift for 3 days, should i be worried about losing muscle?

only eating 1800 cal a day and this is my third rest day in a row


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Monday, April 29, 2019

3 sets 3-4 exercises per muscle group?

I am currently doing 3 sets with 3-4 exercises of per muscle group.

i do 4 reps and try hard to go to 6 and then increase weight.

For example:
1. Chest bench press
2. Incline press
3. Dumbbell incline press

All above with 3 sets.I was trying to gain mass and now i am cutting down.

Is this fine?

Thanks,


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Sunday, April 28, 2019

Challenges of losing weight vs muscle

Hey there ,

I have a question. I’m 33 yr old female .
Have a background of lifting weights & all sorts of training etc.
I weigh 62kg and I’m 159cm with ~ %15 body fat .
I’m finding it very challenging to lose few kilos weight ( aiming to be around 58/59) while carrying on my normal training . I lift 5-6 per week . I’m not too bothered about dropping body fat super low . But with my current training, losing this few kilos without losing muscle is very hard. I know with the weight loss , comes muscle loss too which is fine with me but I just don’t wanna change / give up in my training routine 🤔 any suggestions ? ( I’m
Not into fad diets either / I eat pretty balanced with few wines and chocolate here and there ..if I cut these , I lose about a kilo then it stops .. )


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Saturday, April 27, 2019

How do I build more muscle.

I go to the gym and lift weights regularly, but I also play soccer 5 days out of the week. I have recently started to drink more protein shakes to help me build more muscle. My goal is to pack on more muscle mass without becoming very bulky for soccer. Does anyone have any tips or plans that they'd recommend. I am 5'10 and weigh 125 lbs.


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Wednesday, April 24, 2019

cardio help! loose weight not muscle

Hi All

i am a 26 year old female, i had been training for about 2 years but to be honest never really took it seriously until about 6 months ago, i have been eating a calorie surplus and lifting heavy, i have noticed changes but have also put on a fair bit of tub especially on my stomach

i go on holiday in around 6 weeks and really want to loose some fat (i know you cant gain muscle and loose fat!) but i have started just doing 20 mins on interval training on the treadmill before i train (5 times a week) im still eating the same though, do you think this is okay? am i doing enough? too much? should i also reduce what im eating? or play around with my protien, fats and carbs?

sorry if i sound a little naive to it all but any help would be appreciated :)

thank you! x

sorry just to add i am eating 2100 cals a day - 185g protien, 185g carbs and 70g fats


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Tuesday, April 23, 2019

Where did you get your muscle building diet from?

Hello guys!

I am here to seek help. I want to build some muscles, because I am a pretty skinny guy,
but the biggest problem I face is that I don't now what to eat.

Yes I read the recipe sticky but I think it's difficult to build up a few weeks of food recipes.
Furthermore I look out for not eating too much meat in my diet plan.
This is because I still attend school and there is a canteen where we get meat 4 times out of 5 a week.

The next problem I face when it comes to dieting is that I have these macros to reach:
Carbs: 378g
Protein: 121g
FATS: 81g

I am a huge believer in reaching your daily protein needs and filling the rest up with carbohydrates while having a good portion of healthy fats. But because of that, I don't know why, but I struggle to get recipes because most of the recipes I find have a too big of a protein ratio for me.

Any kind of tips I can overcome my "recipe and research plateau"?
I would be thankful for any advice!

Regards,
Adrian.


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Monday, April 22, 2019

“Muscle memory”

Hi everyone,

I went to the gym for 4 years pretty much flat out 4-5 days a week. I got to a relatively decent size, was benching 120KG for example of what kinda strength I was at.

I then went on holiday, and I had a child so I stopped going about 1 year 7 months ago. I’m looking to start up again this week, how long will it take me to build back up to the strength and size I was at? As I hear the word muscle memory being thrown around a lot.

By the way I’m 23 not 49 not sure why my age says that lol

Thank you,


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Sunday, April 21, 2019

EH69 muscle gain transformation 2019

4/20/19

I was recently watching a documentary about a user called wetbreasts and I realized that I wanted to do something similar. I am a 16 year old, 158 lbs boy and I want to start gaining some muscle. I have been going to the gym 3 times a week for the past few months but I now realize that I need more motivation to keep on going to the gym. I will be doing biweekly updates on my transformation. I might be uploading something on youtube for posting gymming videos possibly.

Currently at the gym, I am doing:

Back Squatting - 4 sets of 10 reps, increasing weight every set; 44 lbs, 66lbs, 88lbs and 110 lbs in that order
Struggling with bench pressing - 4 sets of 10 reps, increasing weight except for the last rep; 44lbs, 66lbs, 88lbs, 88lbs in that order, failing in the middle of the last set
Learning to Deadlift (doing it with a KB but learning to do it with a barbell) - 3 sets of 15 reps, 53 kg each set
Bicep curling - 3 sets of 10 reps, 22 lbs each hand each set
Leg pressing - 4 sets of 10 reps, 231 lbs each set
Chinups- Max rep of 5 chinups in a row

Also, I used to Dumbbell bench press- 3 sets of 10 reps, 39 lbs each hand each set until failure at the final reps of the final set

My goal for the end of the year is to be able to be bench pressing a bar of 132 lbs and to be able to do 10 chinups in a row
For other exercises, I am unsure of my goals but I will keep increasing weight for all of them.

Also, here are some photos, can someone tell me if there is a way to calculate body fat percentage?
Attached Images


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Saturday, April 20, 2019

Thoughts on Julian Shapiro workout? (#2 google hit for "how to build muscle")

It's here: julian.com/guide/muscle/workout-plans#workout-plans

Despite the impressive SEO for the workout itself, I can only find one reddit thread that was mostly ad hominem about the author's personal lack of muscle and one glancing reference to it in a medium.com article.

I get that he's a presumptuous tech nerd and looks it, but I respect his research, and I'm curious what people think of the substance of his routine. At the least, given how prominent the google result is (#2 right after stronglifts), an above-board discussion of the merits of the workout would be a good addition to the internet.


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Question about MusclePharm Combat 100% whey and Combat Casein

Hi guys,

I am looking for a protein powder and found a nice deal for Combat 100% whey and Combat Casein.
But somehow I noticed that there was a lawsuit or something against them about their label claims and fillers.

I searched around and just found this link which is their website:
mpssi[.]com/protein-quality-reports/


Should I trust the link and take the deal?
Would you guys help me if these product contain filler or not?

Thanks


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Friday, April 19, 2019

Building muscles

If I start to exercise regularly for muscles, may I gain weight as my build muscles?


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Lots of sore muscle groups after 10 weeks - Thoughts?

Hi - I'm an experienced hill runner and cyclist and do lots of weightlifting through the winter, along with Touch Rugby / 7s rugby.

About 10 weeks ago, I did a serious weights session involving some high rep deadlifts (2 sets x 15 reps at 110kg, I weigh 70kg, would normally do about 65kg....), had some doms next 48 hrs then:

- went to gym 3 days later and did back and shoulders workout, with a nice down-the-rack single arm row session 28kg down to 14 kg, 12 reps each time
- managed 2 days of hill running back end of the week but was feeling a bit sore
- rugby training 2 days after that, then rested for a few days
- a morning of spinning and HIIT training (all bodyweight but with large ROM)

Symptoms:
- Since then I have had:
- terrible Sacro-iliac joint pain,
- sore quads, glute medius, glute max,
- lack of range in arms & shoulders due to tightness in lats, rhomboids, traps..
- trouble sleeping, walking like I shat myself/Frankenstein, unable to lift arms up high, feels like ulnar nerve is trapped or restricted

What I did next:
- I have seen Doctors (one who prescribed a tonne of wild pain medication and diazepam) and physio
- Had an MRI scan that showed lumbar spine was in good shape, all discs good - I have the lumbar spine of a 35 year old and I am 53 according to Doc
- SI looked ok but he suspected a possible torn or pulled ligament in SI
- also had 2 cortisone injections into SI joint, which has helped a wee bit but not much
- walking better now but very stiff in mornings
- muscles - glute max/med, quads still very tender with no power
- muscles have atrophied a helluva lot = vvvv depressing & having to miss some rugby comps and bike races

I have gone for a blood test yesterday and will get results soon. However all bodily functions are normal. Have I just over-trained and pulled muscles and tendons?

Thoughts welcome :-)


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Thursday, April 18, 2019

Losing muscle while cutting

I started my cut at 170 lbs with 13% body fat and now im at about 155lbs and a little bit under 12% body fat.I have went from about 137 lbs of muscle mass to 131 mass muscle mass.Should I be concerned and is it normal to lose some much while cutting?


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Wednesday, April 17, 2019

Muscle gain

Hey people ,have need help i want little muscle gain for me .Butt,leg ,shoulder and back but im not sure what i should do.

Full body,body split ,push pull or upper lowe body.
Also im reading a lot so its better we do workout only like deadlift,squat ,miltary presses,push press and etc:) But the same time the most good looking people which i know make a lot isolation workouts for muscle group on machines.But yeah i have one friend she do only weights workouts and she looking very good. Here is my idea but ,really need help


A Lower body
Squat 7x8
Front squat 5x6
sumo deadlift BB 5x7
romanian DB deadlifr 4x6
split squat 3x8 with kettleballe
lunges
glute kick back on machine 4x20

or just
Squat
deadlift
split squat
lunges


A-Upper body
2 minutes sqaut with 20 kg and abs 3x10 with plate
Miltary press 5x6 or push press or dumbell press
Barbel or dumbell or kettleballe row 5x8
DB or BB bench press 5x5



3 day is for glute day
1 3 sets 20 repeats of
sumo squat with kettleballe 30 kg
glute Hyper-extension with 10 kg plate
glute kick back on cable on 4 floors side

2 3 sets of
abductor 30
adductor 30
glute kikckback with weights 20

4 day Upper body


5 Lower
Squat
Sumo deadluift or romanian
uniteral leg press
sumo squat


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Monday, April 15, 2019

Help with nutrition to build muscle.

So I’m a 16 year old boy who would like to build more muscle and as fast as possible. I know it won’t happen overnight but I’d like to start to see pretty big changes in the next few months. I use to work out off and on and I used to be overweight. I lost the weight and then gained it back and then lost it again. This is also my first year of high school so I go to the gym as much as I can but it can be hard sometimes if I have a lot of homework. Lately I’ve been going pretty consistently and I am determined to stick with it this time. I am also a wrestler but wrestling season ended not too long ago so I’d like to gain a bunch of muscle before next season. I would say I still have a bit of fat on me but not a lot as I can still see the outline of my upper abs in the morning or after I just work them out. I also believe that I have gynocomastia so that also can give me the appearance that I have man boobs sometimes. Now lately I’ve been going quite consistently and I do see myself starting to move to heavier weights compared to when I started again around 1-2 months ago. I went from doing 15 pounds on each side on bench press to doing 35 pounds on each side for 10 reps and doing that 4 times. My main reason for writing this is I drink whey protein powder only on days I workout and I heard somewhere that I should be drinking it even in rest days to build muscle as fast as possible. Is this true? I also would like to know what type of foods I should be eating that would also help. Another thing is currently my workout plan is doing chest and biceps one day and doing three exercises for each then doing a few exercises for abs. Then I do back and triceps the next day doing the same reps and sets with abs again then finally on the third day doing legs and shoulders once again doing the same reps and abs again. Does this sound like an effective way of maximizing my muscle growth and a good way to work out? My last question is I know to get abs I need to do cardio to burn off the fat preventing my abs from showing and if I have to do that I will but my concern is that I think I may have some loose skin and if I do it’s nothing major but will building muscle help that loose skin tighten up? Thanks for all the help!


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How To Add Muscle Without Adding Weight To The Bar

Getting strong is cool, but when you want to build muscle, you can be more creative than just loading more plates and lugging heavier dumbbells.

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Thursday, April 11, 2019

Advice on progress(Stop losing or build muscle)

Hello guys, was busy so I couldn't update my other post with pictures. This si going to be my current state as of march 30th. I'm about 192-194 so should I stop losing weight or build muscle?


(I attached the pictures)
Attached Images


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Tuesday, April 9, 2019

High reps if goal is not muscle growth?

I'm [29m] not necessarily interested in big hulking muscles that I know can come from set/rep schemes like 3x12. My goal is mostly aesthetics and specifically just having a lean body and cardio/heart health.

For example, I'd be perfectly happy looking something like Nick Diaz who I know doesn't do anything close to bodybuilding routines. He just wrestles a LOT and trains for triathlons. This is not exactly a hypertrophy program and you can see as a result he's not a big bulky dude.

I'm wondering, if my goal is just to have that kind of lean shredded physique, can I accomplish that by consistently

- Working out every other day.
- Jogging/Sprinting
- 3x20


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Friday, April 5, 2019

Two questions about strength training and muscle size

Hey I just started the gym and I have two questions (sorry if they're really dumb questions).

1. So I want to do strength training and then move on to training that is mainly for muscle size. How long should I work on strength training till I transition? Or can interchangeably do strength training and muscle size training say, every two weeks?



2. For strength training, I've heard you're suppose to do 3-5 reps of 4 sets (please correct me if i'm wrong). Does this mean doing 3-5 reps for EVERY type of exercise for EVERY muscle group? So not just doing 3-5 sets for compound exercises like bench press but also doing 3-5 sets for isolation exercises like tricep cable pulldowns and bicep curls?


Thanks so much for your help!


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Building Muscle with Hypithyroidism

I have been lifting for about 6 months total now, 2 months I was cutting (bad mistake) and the other 4 I have been bulking (350g+ gained per week). I have not noticed any muscle gain, although my lifts have been increasing, except for now in which my bench and ohp have stalled.

I am running all pros.

I am hitting my calorie and macro goals each day.

Could having hypothyroidism affect my muscle gain?

My lifts have gone from (within 3 cycles, 4 months)

10 rep
Squat - 40 - 60kg
Bench - 40 - 45kg (probably back down to 40 as I narrowed my grip)
BOR - 30 - 37.5
OHP - 20 - 25
SLDL


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Monday, April 1, 2019

Muscle loss

So I’m on a major caloric deficit given a medical injury- I’m on a liquid diet through a tube.

Am I going to lose muscle if I work them out or will my body keep the muscle since I’m using them?

I can’t make gains right now but I can maintain to an extent so I’m wondering if working my muscles will overwork them and I’ll lose them or not??


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Saturday, March 30, 2019

How can i maintain the muscle I gain?

I'm 15 years old and I do exercise at home. But I cannot figure out how to maintain the muscle I gain in my workouts.
Here is my daily workout:
-10 military push ups
-10 diamond push ups
-10 military push ups
-bath
-15 military push ups

Then repeat the same at night.
Thanks for your attention.


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