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Saturday, December 31, 2016
Looking for solid bodybuilder's gym in SF Bay Area (East Bay, San Jose, Peninsula). (x-post to r/fitness)
Hey all and happy new year! I'm moving to the SF Bay Area and looking for a bodybuilder's gym. I'll be sad to be leaving my current spot in AZ which has become a second home (also blissfully free of douchebags). I'm looking for recommendations in East Bay (in or around Castro Valley), San Jose/Santa Clara, or Palo Alto area. I know that's a big chunk of space but my fiancé and I haven't yet decided on our neighborhood. I lift 4-6 days a week. I'd like to avoid a corporate chain and find a scrappy spot to get my lift on. I'm willing to drive for an especially awesome place (I know Bay Area traffic is a beast).
Thanks!
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/r/bodybuilding's 2016 in summary
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submitted by /u/mutatedllama [link] [comments] |
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Friday, December 30, 2016
An end to a year of dedicated bodybuilding. Finally have my desired body shape. I'd like to thank reddit for the support and tips.
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submitted by /u/Consumerist13 [link] [comments] |
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VEGAN BODYBUILDING FOOD SHOPPING ON A BUDGET (video)
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submitted by /u/MakeThoseGains [link] [comments] |
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Aesthetic Bodybuilding & Fitness Motivation for Workout | AMERICAN-SUPPS...
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submitted by /u/americansupps [link] [comments] |
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/r/bodybuilding 2016 accomplishments thread
What has been your goals for 2016? Did you make it happen? Or anything else that you are proud of?
Mine is just starting bodybuilding, because I had no motivation whatsoever.
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Thursday, December 29, 2016
Bodybuilding Bulking Diet – How To Get Big While Staying Lean
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submitted by /u/Supplements2Door [link] [comments] |
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r/bodybuilding 2017 goals thread
What are everyone's goals for 2017?
Mine are to finally lose the excess body fat and hopefully step on stage for my first comp in September.
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Wednesday, December 28, 2016
Bradly Martyn and @jujimufu are ruining bodybuilding with their obsurdness.
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submitted by /u/woogitywoogity [link] [comments] |
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Which bodybuilder in your eyes has amazing genetics and why?
submitted by /u/Screwbits
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62-Year-Old Makes Bodybuilding Debut
Dr. Mimi Secor, a certified family nurse practitioner for over 40 years, was pursuing her doctorate in nursing when she realized that she had let her health take a back seat. The Onset, Mass. resident decided that enough was enough and made a total transformation before her bodybuilding debut. M&F Hers caught up with Secor and got the scoop on her motivation and fitness journey.
Secor told the Wareham Week that she had been experiencing weight gain, sleep loss, and anxiety. Instead of continuing down that path, she decided to make a positive transformation. Just two and a half years later, she found herself on stage at the Battle of the Godz bodybuilding competition in Providence, R.I., competing in the novice over 40 category and making her "Debut at 62", which has become her tagline througout her journey.
SEE ALSO: The Most Inspiring Muscle & Fitness Hers Transformation Stories
She got her start on an exercise bike in her living room and lifting light weights. While she was earning her doctorate she decided to take her training up a notch. Since she got her start in fitness, she has lost 40 pounds and 12 inches off her waist. Now, she wants other women to realize that age is just a number, and that strength training can benefit anyone.
"Start making small changes today," Secor told M&F Hers, "Do not put it off, do not wait for the perfect time. Just dive in and do it!"
Her daughter, Katherine Secor, is an IFBB Women's Physique pro and suggested that Secor take up weightlifting and implement some diet changes to get fit and reach her goals.
"With my daughter’s expert assistance, I overhauled my exercise regimen and my diet. Key strategies for my success included increasing my protein to four ounces every three hours, keeping my carbs around 75 grams daily (not counting workout carbs), drinking more water, recording all of my food (including nibbles, licks and bites), weighing, measuring and prepping my food," Secor said. She also attributes her success to addressing emotional challenges with the help of a life coach—something she says many people fail to do, inhibiting their overall progress.
Secor knew that she was prepared, but couldn't help but feel nervous after she saw her competition.
"I was terrified the moments before stepping out on the stage," Secor told M&F Hers. "I realized that I was nearly 20 years older than most in my category and I just hoped I’d be competitive with them."
SEE ALSO: The Transformation Workout Plan
Her advice for those who don't think they can make a huge change? Be consistent. No matter what, she finds a way to get a workout in every day, eat healthy, and get good sleep (even if she has to squeeze a nap in to do so).
As for competing, Secor doesn't plan on slowing down. She's ramping up her weight training to build up her physique and looking for more shows to compete in for 2017.
Check out Secor's Facebook and website to follow her journey.
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Wanting to start Bodybuilding
I am looking to start bodybuilding after some research I decided I want to run a program something like Arnold's Blue print is this recommended?
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10 workout programs to completely transform your body in 2017
New Year's resolution time is here. Everyone is going to be all fired up to make their changes, and building an epically strong and shredded body will be at the top of that list. Whether you're completely new to the gym, or let yourself go over over the last year or so, we've got a plan for you. We're dedicated to pulling in the trainers and athletes that live and breathe every minute of their day to improve themselves and their clients. This is our collection of programs written up by the mensfitness.com regular contributors.
Check out the brief descriptions, program video teasers and pick the plan that's best for you. Note: The Total-Body Reconstruction Plan is dropping on January 1 at 12AM ET.
1. Your Total-Body Reconstruction Plan
This plan is built around the "mind-muscle" connection. A select few exercises from each day are prescribed to be done at a slow tempo during both the concentric and eccentric phase of the lift to ensure maximum muscle stimulation. This is a great plan for beginners looking to develop an understanding of the mind-muscle connection, however, it's also relevant for the experienced lifter that may have let him/herself go or lost touch.
Goal: Lean mass
[RELATED1]
2. The New Year Redemption Plan
Last year's big-hit program is still available. The Redemption plan is straight out of our personal playbook. It's no-bs, no frills, and has been one of the most sought after programs on our site for all of 2016.
Goal: Lean mass
[RELATED2]
3. The Monster Size and Power Plan
Big Brandon Cruz, a former college football player with a killer physique, designed this plan for explosive power and explosive growth spurts. You may have seen this plan on Facebook or Twitter as our "Grow Like a Monster" plan.
Goal: Size and power
[RELATED3]
4. The Unbreakable Machine Routines
New York City police officer and certified personal trainer Mike Counihan puts a lot of his clients through programs similar to "survival" training. It's got just about every single possible thing you could need to grow big, strong, powerful—and have the endurance of a machine.
Goal: Total-body strength, power, and endurance conditioning
[RELATED4]
5. Built for the Beach v2.0 plan
The second version of Built for the Beach is a sequel program to our original plan dating back to 2013. We've received so many messages via email and social media from people who loved the plan so much that we decided to reboot and relaunch an even better one.
Goal: Accelerated fat-loss/Lean mass
[RELATED5]
6. The Timeless Bodybuilding plan
Bodybuilders know their bodies as well as anyone. They can manipulate the slightest amount of muscle, fat, and water. The thing is: they keep it all simple. Big lifts, and reps and rest for maximum hypertrophy or growth. Why make things more complicated. Regular contributor, the "ripped-for-life" Tim McComsey, designed the plan.
Goal: Lean mass
[RELATED6]
7. The 21-Day Shred Series
It began with The 21-Day Shred, the original. This is another one taken straight out of our playbook, but this time around it's been expanded into phases or to cater to the needs of working out from home. The Shred Series includes the original, the bulk up, the at-home, and the transition plans.
Goals: Varies
[RELATED7]
8. The Winter Bulk Up
If you're not living in a warm climate there's no use in stressing over the cold. Use it your advantage to eat some extra food and put on some extra pounds. Once the warmer weather returns you can switch back to a fat-burn focused routine. This is another program from regular contributor, Tim McComsey.
Goal: Mass
[RELATED8]
9. The Muscle Detailing Workouts
Constantly bombarding the body with compound lifts day in and day out will wear you down—doesn't matter how much you focus on sleep, rest, and recovery. There comes a point when it can be more advantageous to work in isolation exercises to help fine-tune the details of each muscle group, plus it gives your joints a more robust period of recovery. A new contributor, Eugene Isaev, designed and demonstrated these workouts.
Goals: Muscular definition
[RELATED9]
10. The 3-Day Detox Workouts
Partying is a part of life. Whether it's Thanksgiving or Cinco de Mayo, you're going to need a bounce-back plan that won't force you to suffer your way through it. This program, built around progressively getting back into the swing of things, was designed by personal trainer John Gioffre.
Goals: Recovery/maintenaince
[RELATED10]
11. BONUS
Other standalone workouts include our list of 10 of the best challenges to put your body to test. The challenges were designed by CrossFit Level-1 instructor and regular contributor, Wyatt Krueger.
Goals: Push yourself to the limit
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Tuesday, December 27, 2016
3 years epic natural body transformation
How u doing guys if u need some motivation or just see something crazy and epic checkout this transformation make sure to give me some thumbs up if u are going to like it tho ! I will answer all of ur questions video is on this channel the recent one ! YouTube- Ajaysthetics
Best wishes brahs ;)!
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anyone interested in a r/bodybuilding telegram group chat?
i think its a good idea especially with new year and lots of new people will be looking to get into fitness and bodybuilding to have a group chat where people could share stuff related to fitness like tips, advice, motivation etc. anyway i created the chat http://bit.ly/2iokAbW thats the link to it if anyones interested join an hang out!
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Bodybuilding VS Street Workout
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submitted by /u/retarded007 [link] [comments] |
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Monday, December 26, 2016
* Genuine 62 page PDF guide with great info on a range of aspects of bodybuilding!
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submitted by /u/cpajoey [link] [comments] |
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Massive glutes on bodybuilder with myostatin deficiency. Just crazy..
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submitted by /u/TheZenBrah [link] [comments] |
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Sunday, December 25, 2016
ATTENTION. I AM UNSUBSCRIBING FROM R/BODYBUILDING BECAUSE YALL ARE A BUNCH OF FAGS
submitted by /u/GuyWithAName_
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Max ''The Body'' in the Gym - Shoulder Workout
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submitted by /u/gamias232 [link] [comments] |
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Saturday, December 24, 2016
Bodybuilding Diet to Build Muscle | Xtreme NO Review
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submitted by /u/shivam793 [link] [comments] |
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Do any of you do unconventional routines for BB? (ie, 3x/week, full body, not PPL) What has your experience been?
I'm just wondering if any of you do atypical routines for a BB. A poll on here recently showed that the vast majority do PPL. Just wondering if any of you do an unexpected routine - I assume most people are beyond SL/SS/ICF, but maybe something like 5/3/1 or Greyskull or some other surprising program? What do you have to say about it for BB?
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What are your favorite obviously photoshopped bodybuilders pictures?
submitted by /u/bulletgullet
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Anybody else do Tickle-Ups for their core?? Looks silly, but does it work?
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submitted by /u/TriggerLeague [link] [comments] |
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NEVER GIVE UP! - 100% or NOTHING Fitness & Bodybuilding Motivation - sachin verma please subscribe my youtube channel keep supporting- "SAMMSTAR"
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submitted by /u/sammstar [link] [comments] |
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If you could only do four bodyweight exercises for the rest of your life, which ones would you do?
submitted by /u/Dial_the_911
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Friday, December 23, 2016
Body shaving
Halftimerazors.com has a new style of shaving razor on the market it shaves in both directions it's got 12 blades check it out in use on YouTube
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Insane bicep insertions on Yani Hanna, a bodybuilder from Israel
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submitted by /u/rabbidredditor [link] [comments] |
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The Full-Body Holiday Workout Program
Even the most dedicated of lifters can fall victim to the time-sucking demands of the holiday season—parties, family functions, and travel—but that doesn’t mean your physique has to suffer. Instead of cranking out six hard workouts per week, allow yourself some seasonal leeway by cutting it to four. By implementing a program with a strong focus on compound movements you’ll make up for the lost days, and that’s what this month’s program is about: gaining muscle when time allows without missing out on the things that really matter.
SEE ALSO: 15 Ways to Gain Lean Mass
HOW IT WORKS
You’ll train four days per week, but your two toughest, longest workouts will be on the days you can fit them in. Your hardest training should come when you’re rested, ready, and have the most free time around your busy holiday schedule. The quicker, lighter routines will easily fit into a busy day. You can do cardio on your more free days, or simply take time off if time is tight. To customize the program even further, we’ve included alternate exercises to choose from depending on how you feel. Get ready to make gains at the speed of Santa’s sleigh.
DIRECTIONS
The following are sample workouts. You can substitute a different move for any exercise with an asterisk (*) next to it. See the lists of exercise options below.
YOUR OPTIONS
OLYMPIC LIFTS
- Power Clean
- Snatch
HAMSTRING EXERCISES
- Sumo-stance Leg Press
- Glute-ham Raise
- Cable Pull-through
- Suspended Leg Curl
VERTICAL BACK EXERCISES
- Lat Pulldown
- Chinup
- Pullup
- Shrug
SINGLE-LEG EXERCISES
- Bulgarian Split Squat
- Single-leg Squat
- Assisted Single-leg Squat with Suspension Trainer
- Stepup
AB EXERCISES
- Weighted Situp
- Side Bend (weighted exercise)
- Cable Ab Pulldown (weighted exercise)
- Plank
- Side Plank
- Ab Wheel Rollout
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When bodybuilding was nice...
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What's the most dramatic, unexpected bodybuilding transformation you've ever seen?
Of course, everyone looks different when they get bigger/more shredded/fitter in general. But there are some people who just don't look like stronger versions of themselves, but like a completely different person.
Who have you seen that you could never, ever imagine being big? Who was the dorkiest, scrawniest, ugliest, fattest, most effeminate person before they turned to bodybuilding? Who went from 0 to 10? From "awkward loser kid" to "holy fuck"? It can be a well-known bodybuilder, someone you know personally (only post pics if they're public), or just someone random you follow on Instagram! Changes in demeanor -- carrying themselves differently, smiling more or less -- also count! Who went from visibly horribly depressed to visibly happy?
There are some posts on /r/progresspics and /r/fitness that show some guys going from "neckbeard" to "badass", for example.
Let's be inspirational and show what bodybuilding can do!
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Thursday, December 22, 2016
Who are some good examples of what you can achieve in bodybuilding naturally?
I'm very aware that everyone has different genetics and potential, so I'll take anything I see with a grain of salt, but I am very curious to see if anyone can post some photos/links to what kind of definition or size is achievable in bodybuilding without taking any steroids or hormone drugs?
cheers!
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Teen Bodybuilding?
16/M/5'8 here, just got off a bulk of about 15 lbs (130-145). I've heard cutting (caloric deficit) while still growing can hinder your growth or be unhealthy otherwise. Is it ok for me to cut to >8% BF (at about 10-12% now) or should I wait until I'm older?
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Aamir Khan denies using any 'substances' for his amazing 'Dangal' body transformation
Actor Aamir Khan went from fit to fat—and then got very fit again. But he insists he did it without steroids.
Khan put himself through one of Bollywood’s biggest body transformations ever (check out 12 more major Bollywood transformations here) for his latest film, the wrestling drama Dangal, gaining some major attention for ballooning to 40% body fat—and then cutting down to less than 10% in a matter of months. In the film, he portrays Indian wrestler Mahavir Singh Phogat, who coached his daughter to India's first-ever medal in women’s wrestling at the 2010 Commonwealth Games. Khan portrays Phogat in his athletic prime and when he’s older, which is why he went through the stunning body transformation.
“The film has two phases,” Khan told the Hindustan Times. “For one part, I had to put on weight. So, I weighed 96 kgs with 38% body fat. I had to reduce to 9% body fat within five months. That was a huge task."
Just take a look at the body transformation detailed in this video:
Somewhat unsurprisingly, the Bollywood star was hit with some questions about how he turned himself into a ripped dude with a rock-hard six-pack after weighing over 200 pounds. The answer? He did it totally naturally.
“I have not used any substances," Khan told the Hindustan Times. "I think that the good rate to lose weight is roughly one pound a week. If you want to lose weight little faster, then you have more of a calorie deficit. So, if you have calorie deficit of 500 calories a day, you lose one pound a week. If you have the calorie deficit of 1,000 calories a day, you lose two pounds a week—that is considered to be on the higher side."
[RELATED1]
But for his transformation, Khan dropped weight even faster: “When I started the weight-loss process, I was doing double that. I was losing four pounds a week for the first three weeks. Then I brought it down to two pounds a week. So, I had 20 weeks to do that. If you do the math, you will understand that is how I got there. Immediately after PK [a 2014 movie starring Khan], I was in weight training mode for two years.”
Brutal? Yes. Effective? Definitely.
Dangal, directed by Nitesh Tiwari, will be released on December 23.
[RELATED2]
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Wednesday, December 21, 2016
BODYBUILDING DOCUMENTARY - BEST BODYBUILDING BODIES OF ALL TIME
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submitted by /u/gamias232 [link] [comments] |
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KuwaitBodybuilding is really pumping out some young amateurs with solid potential
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submitted by /u/proxyflex [link] [comments] |
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1st. OLYMPIA AMATEUR JORDAN: LAST IMAGES FROM THE GREAT BODYBUILDING FESTIVAL, IN MIDDLE EAST.
by Armando M. Celebrated in Amman (Jordan) from 17th to 19th November; the first ever Olympia Amateur Jordan was the re-match, in Bodybuilding and Men´s Physique, for the Arabian and Middle East athletes. Organized by KABS FitFactory and Mr. Awn Al-Kabariti; the event congregated several sports and social personalities, as Amman Mayor,
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Korean bodybuilder going from flaccid to flex. Goal body
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submitted by /u/cerebrus21 [link] [comments] |
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Tuesday, December 20, 2016
PRO BODYBUILDER DERIK FARNSWORTH SQUATS 405 FOR 30 REPS
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submitted by /u/gamias232 [link] [comments] |
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Martial Arts Techniques and 'Chi' for Bodybuilders
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submitted by /u/rushdy_worm [link] [comments] |
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Monday, December 19, 2016
When cutting, what body parts do you see decrease the most in size?
Just wanted to hear your opinions over what body parts over your cut have shrunk in size due to the dieting from cutting. I'll be performing my first "official" cut for a competition starting March for a show in June (Natural). I'm wondering if I should increase certain body parts a lot to compensate for the cutting.
I get everyone has different genetics and stuff they're taking so I understand if you're responses are different.
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How to measure body fat
Hey guys, I'm trying to figure out my body fat percentage, i know it's fairly low (less than 15% for sure), I've been using the calipers recommended by mike Matthews of muscle for life, however a disproportionate amount of my BF is concentrated around my hips (it fucking sucks and I feel for anyone with this shitty genetic feature), so I'm not sure how accurate a caliper that takes Supra iliac readings is. Any suggestions?
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Sunday, December 18, 2016
Bodybuilding supplements [2016-2017]- What Did Arnold Schwarzenegger, Jeff Seid ... use?
![Bodybuilding supplements [2016-2017]- What Did Arnold Schwarzenegger, Jeff Seid ... use?](https://lh3.googleusercontent.com/blogger_img_proxy/AEn0k_uw2HDqMRFXmb0KURYCRl4MXhJn4QIrSgB3o2vj5752WN1N36bJnNnJ_XsaiJnexz2V3a9_8c4H=s0-d "Bodybuilding supplements [2016-2017]- What Did Arnold Schwarzenegger, Jeff Seid ... use?") |
submitted by /u/susansavana [link] [comments] |
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Clothes and bodybuilding
I've been into bodybuilding for about two years now and I've made some solid gains. My chest and shoulders are definitely my best body parts right now. My problem is my body fat is still high and mostly accumulates around my hips and I genetically already have wide hips so it fucks with my physique. When I wear tighter clothes I look muscular and it makes my upper body look bigger but I always find myself having to pull my shirt down to cover my stomach. When I move up a size I just look fat because the clothes don't show off my muscles. Does anyone else have this problem? I've considered buying longer shirts to cover my hips and make me look slimmer (although I do plan on cutting to lose the excess fat)
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this is how bodybuilders live
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submitted by /u/aldisraeli [link] [comments] |
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Saturday, December 17, 2016
Anybody else here hates it how Rich Piano uses the lord's name in vain?
I'm not religious or anything but it's just so cringeworthy and forced everytime Rich says "god damn it". It's like he's trying so hard to appeal to the 13-19 year old boys who think swearing is cool.
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Kai Green - How important is sleep for a bodybuilder?
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submitted by /u/gamias232 [link] [comments] |
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Friday, December 16, 2016
How to lose body fat and put on muscle at the same time
Recently I've changed up my diet and exercise plan because currently I want to lose weight and put on muscle and all around just look lean and fit, what nutrition and exercise, how many calories in and out stuff like that
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Met Matt Kiddo aka GokuFlex today at Disney! Super cool guy! Awesome to meet somebody who inspired me to start working out!
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submitted by /u/Donde_esta_el_pastel [link] [comments] |
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Thursday, December 15, 2016
Young Up and Coming Argentine Bodybuilder Francisco Barrios Vlk (and his older bro lol)
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submitted by /u/proxyflex [link] [comments] |
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Aesthetic Fitness and Bodybuilding Motivation
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submitted by /u/gamias232 [link] [comments] |
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What do body builders do to put so much mass onto their abs?
I've seen many body builders with some of the juiciest abs I've ever seen but I never see any of them hitting abs in the gym on their various social media outlets. And from my experience it's quite hard to actually put real mass on that part of the body. Are they doing anything special or just not showing the public their routines?
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Exclusive Interview of Bodybuilder (Giannis Magkos) who slapped IFBB Judge.
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submitted by /u/kandre24 [link] [comments] |
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Wednesday, December 14, 2016
5 Best Bodybuilding Supplements for Beginners
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submitted by /u/liquidmountainz [link] [comments] |
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Manitoba bodybuilder repping 210s on incline!
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submitted by /u/insertnamehere404 [link] [comments] |
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Unpopular Bodybuilding Opinions
Share your unpopular bodybuilding opinions.
I'll go first.
Dorian was gifted half of his Olympias. His conditioning was great, but his physique was ugly, not incomparably huge next to some of his competitors, and post injury he had some major imbalances. He's a forgettable Mr O IMHO.
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Top Bodybuilding Fights
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Tuesday, December 13, 2016
Happy Birthday to the most aesthetic man in Bodybuilding History, Bob Paris!
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This bodybuilding routine brought the house down and the babes out.
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Bob Paris. the only bodybuilder that will make hetero men question their own sexuality. That posing though..
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OC, CA Bodybuilding Coach/"Team"?
Looking for a coach, or anyone who knows a coach,who'd want to take someone up. (Or a team who'd wanna work together.) Looking grow 2017 and compete in the 2018 with hopes of going pro after a few years on the circuit
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Monday, December 12, 2016
Can Hemp Protein Powder help Bodybuilding?
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Hey r/bodybuilding I was wondering if you could help me?
Hey r/bodybuilding I was wondering if anyone could give me tips and tricks on what to eat and what exercises to do that will allow me to become strong.I'm aiming for some exercises that can help me so when I become older and at around the age of like 16-18/19 then I will look like I'm in my mid 20's. So bassically a workout that will make me fit,healthy, and strong.A little info about me,
Age:13
Weight: around 80-90 pounds
What I normally eat;
Breakfasts: Cheerios
Lunch: (This is at school)Cheese Burger one day and the day after that I eat a sandwich.(This is at home) I usually eat what ever is at home, which varies from things like a burger to a PB sandwich, sometimes there are hot dogs but rarely.
Dinner: What ever is put on the table, but mainly we eat Pasta/noodles/Ziti/Roteli wih chicken, or Rice with chicken.
Hopefully someone sees this, if you do then thanks for reading and have a nice day, bye.
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Powerlifter Switching to Bodybuilding Please help!
Hey guys, I need some help putting together a 5 day bodybuilding split. My knowledge is with powerlifting since that is all I previously trained for but due to injuries and lack of decent spotter I plan on switching to bodybuilding for a little while. I Hit a 705 squat, 470 bench, and 675 deadlift on the platform.
What im looking to do is Maintain some strength and Add mass while leaning a bit (yes I know mostly diet). Im six foot around 275lbs. Would anyone be able to help me with a program(5 day split). I do not want something cookie cutter which is why im not looking online, rather have knowledgeable help. Thanks!
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Anybody ever run Jacked and Tan or Jacked and Tan 2.0?
About to finish up with 5/3/1 BBB and was wondering if anyone had experience running these programs? Stats: M 20 5'9 200 Bench 235 Squat 335 OHP 135x5 Deadlift 365
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FANTASTIC BODYBUILDING LEVEL, AT RECENT OLYMPIA AMATEUR ASIA (HONG KONG)
by Armando M. Leaded by Korean Nam Kyoung Yun -Bodybuilding overall winner-, the Top 3 athletes and medalist, offered a fantastic sport level, at the recent Olympia Amateur. Asian bodybuilders are taking more and more leadership in the international events and, this great show, open only to Asian and Middle East athletes, was another
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Sunday, December 11, 2016
Has anyone read Body By Science?
I just read the book Body By Science. I'm trying to make sure I understand this book correctly, because it seems contradictory and ludicrously simple. Is this book bunk?
Should you not work out the same muscles more than once a week? It seems like no one does this.
Should my workout routine really be that ludicrously simple?
Here is a quick summary of the book:
Form
Move as slowly as possible without stuttering or pausing. Do not hold your breath (the valsalva maneuver).
Reps
Measure your progress in terms of 'Time Under Load' (T.U.L.), not how many reps you perform. 'Time Under Load' simply refers to how long (in seconds) you're able to do exercise repetitions with the weight you're using.[1] Work with a weight at 80% of your 1 Rep Max.
Sets
Each set should be no longer than 90 seconds, and… The last 30 seconds should be hell! Stay tense at the end of your set for 10 seconds when you can't move the bar anymore and are too fatigued to continue.
Sets, Number of Exercises, and Rests
Do 1 set of each exercise, with 5 different exercises. Rest for 30 seconds to a minute between sets.
Frequency
Since it takes 5 to 7 days to grow more muscle, most people should workout just once a week. No overtraining!
So, you'll only spend 12 - 15 minutes in the gym per week. If you spend more time than that working out, you're not working hard enough!
Really?
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Selecting The Best Muscle Building Supplement For You in 2016
Throughout earlier times,best muscle building supplements were usually an item that was typically limited to players, weightlifters, and bodybuilders.
However, nowadays these supplements are widely used by people to maintain good health and achieve the body shape they desire not just for ripped muscles http://bit.ly/2hAknkI. Moreover, doctors also sometimes advocate the intake of the supplements for various reasons. It is important to understand that finding the right muscle building supplement is essential.Almost all supplements available in the market don’t provide all required essential elements. However, they certainly can cause harm to the wellness if used incorrectly. Moreover, they can also lead towards permanent health complications with obesity. Therefore, the primary thing you must think of checking the reviews, ingredients, and performance of such supplements. This will provide help to enlighten the knowledge regarding muscle developing supplements.
It is well-known that body requires protein for that muscle building.
So, the first consideration in the best muscle building supplement should always be protein enrich ingredients. According to healthcare statistics, a person should only consume one gram of protein per pound of lean body mass. It means 160 gram of protein intake is essential for the person who weighs about 91 kilograms with 20% of unwanted fat. Most protein supplements provide 20 that will 25 grams of protein per preparing; it fulfills the overall requirement of protein with the body. Usually, the protein supplement item contains 100 percent of protein. This kind of supplement is taken with the dairy or water. Many people prefer intake of the protein to build the muscle.
Creatine is another effective ingredient of the best muscle building supplement; it effectively works well for muscle building. However, the requirement of creatine can be fulfilled from the meat and bass. Creatine monohydrate induces the production regarding adenosine triphosphate synthesis. Furthermore, adenosine tri-phosphate helps you to increase the muscle mass promptly. Intake of 5 grams of creatine monohydrate each day is recommended for the effectiveness. Creatine monohydrate increases the water retention, which results in the gaining of a muscular body. Due to the water-retaining characteristics of creatine, it is recommended consuming adequate water to fulfill the lake requirement in the body.
Moreover, some medical practitioner advocates that the person should take at least 1 gallon of water in the creatine supplement intake. Choosing best bodybuilding supplement must be done with precision with the effectiveness of supplements. Many times people use ordinary bodybuilding supplement, which results in the obesity and doesn’t affect effectively on muscles. Moreover, people must consult an expert before choosing anybody development supplement. However, it is believed that a person should exercise regularly with all the intake of these supplements to acquire a better result of muscle building.
It is very easy to find the supplements used in weightlifting at many places.
If only one had the time to scrutinize the foods we eat to know the nutritional value and minerals and vitamins it will be the best option. While you are cutting down on the fat intake, taking these supplements help to construct the lean muscle mass. Ensure that you have all the information required before taking either a natural or synthetic supplement. There are both synthetic and natural, but it is always advisable to go for the natural looking at the long run. Discover what you have in the terms of a purpose and then shop to see what vitamin fits your requirements.
Another kind of muscle building supplement largely used is the multi vitamin.There are ample multivitamin products in the market that you can consume for accelerating the muscle building process. All these vitamins are very important as they are efficient in bringing out energy from carbohydrate, protein, and fat. In addition, these multivitamins also enhance the vasodilatation within the muscle tissue. Apart from this, they are strong antioxidants, helping the body to get rid of free radicals.
One of the most overlooked and important factors in building lean muscle mass is to eat the correct foods. Basically, if you don’t eat foods that will promote muscle growth in the right amounts often enough you’re short changing your efforts in the gym. We’re all guilty of taking the easy fast food way out, which is OK once in a while, instead of preparing to eat muscle building foods. http://bbcom.me/2hcZEGm
In this article, you’ll see that it isn’t difficult to get on a muscle building nutrition plan you just need a little dedication to making it work. We’ll discuss three of the most common questions people have about developing a solid fitness diet plan. Important factors include the type of food, how much you eat, and how frequently you eat throughout the day
How Much? In order to effectively determine how much you need to eat you need to know where you’re starting from. So take on the task of charting or tracking your caloric intake per meal and day for about 2 weeks. You’ll then have an accurate picture of how much you’re consuming. Most people are surprised by this number. Now that you have determined your average intake you can reduce the overall caloric intake by very small amounts until your body adjusts to it. Typically, an overall caloric reduction of 5% at a time should be safe. This will prevent your body from going into starvation mode.
When? Think to stoke a fire. If you throw a huge log on a small burning fire it will smolder for hours before it starts to burn. The same thing occurs when you eat 2 or 3 small meals per day. Instead, eat every 3 hours and don’t go longer than 4 in order to get your metabolism burning hot.
What do I eat? It is imperative to eat a lean protein with every single meal you eat. Since protein takes a long time to burn it prevents your body from having spikes and lulls in blood sugar that cause cravings. Great sources of lean protein include; chicken, fish, turkey, soy products, and some lean red meats.
Lastly, you must consume muscle building supplements of various types to grow the muscles fast and effectively. Different phases of the training period require different body building supplements. Often you will have to consume many supplements during your muscle building workout. Consumers of supplements should be advised to always take the supplements only as prescribed by the fitness expert or trainer. A good muscle building supplement should be natural, safe and legal. To ensure that you build your muscles properly, focus on coming up with a diet plan and training plan that suits you first before using any muscle supplement.
Filed under: bodybuilding Tagged: bodybuilding, build, muscle
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Calum Von Moger's Old School Bodybuilding Arms Workout | Armed and Ready
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MULTICHAMPION EVA BERENGUER (SPAIN) WINS BODYFITNESS MASTER OVERALL WORLD CHAMPTIONSHIPS
by Armando M. Closing in the most brilliant way 2016, in which she came back to the stages; Eva Berenguer Ruz won the Gold Medal in her category (Master Bodyfitness 35-44 y.o.) and in the Super Final, at the Junior & Master Championships that it´s been celebrated in Santo Domingo (Dominican Republic). Eva Ruz became
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Saturday, December 10, 2016
Make sure to vote in Generation Iron's first annual bodybuilding awards!
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Serious answers only new to body building would love some tips
As the title says I'm very new to body building and would love some guidance on how to start sources websites and what not.
Help on •What days to lift for this muscle •Days to rest •What and what not to eat
- I have an open schedule Monday thru Sunday from 2:30 pm to 7:30 pm *I start my week off with
- First day: traps,biceps,wings and back -Second day: triceps and chest
- Third day: stomach and everything from my waist down. -Fourth day: Rest and recover -Repeat
Any help or tips would be highly appreciated
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Best way to maintain a low body fat % while bulk?
So my goal is to continue cutting via keto to lose body fat. I'm at 150lb (5'6) right now and want to get to 140 to see if my abs start showing. Once i hit 140 via keto, I plan on bulking very slowly with low glycemic foods etc. Is that the way to go? I want to maintain my cut while bulking. Something i have never done in my life because ive been lazy to do the research on it. Well im trying to change that now. Any help would be helpful! Thank you.
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TOP 5 Freakiest Bodybuilders Ever In Bodybuilding History
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No excuses - African Bodybuilders
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