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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