Tuesday, January 31, 2017
Monday, January 30, 2017
Back when bodybuilding was an art form. Still the most aesthetic physique I've ever seen.
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Sunday, January 29, 2017
What are your favorite bodybuilding cooking and meal prep channels/blogs?
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Saturday, January 28, 2017
One of my favorite bodybuilding pics of all time, Bob Paris. So aesthetic.
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Watch: Amazing Transformation from Diabetic to Bodybuilder
Sponsored Content
Life is about overcoming obstacles – but what happens when a life-changing incident like a car accident adds cancer on top of a weight and diabetes issue? Most people would crumble under the weight of such a burden, but Dezi Slusher refused to fall victim to circumstance. She was 215 pounds at her heaviest, hit with type 2 diabetes, high blood pressure and cholesterol before receiving her cancer diagnosis. Ironically enough, the car accident that led to her diagnosis might have saved her life.
Dezi made a conscious choice to completely change her life and lifestyle – now she’s beaten cancer, diabetes and poor health and led a life as a bodybuilder. Watch her amazing transformation below and get inspired to resist!
This sponsored content was supplied by our friends at The Bloq. For more articles like this CLICK HERE.
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Friday, January 27, 2017
Are you satisfied with your body?
Hi Guys, I contacted the moderators prior to posting to make sure it was okay to post this on here.
I’m conducting some research for my research project to see what type of male exerciser is most susceptible to negative body image and dissatisfaction depending on exercise/gym participation (number of times a week you go to the gym/do cardiovascular exercise), experience (how long have you been training for) and type of training performed (Resistance training, cardio dominant or a combination of both).
It's an online questionnaire (only for guys I’m afraid) and am required to get as many responses for it to useful data, so I need your help! I am asking for about 10 minutes of your time, it will allow you to reflect on your fitness goals specific questions about your body and psychology of lifting and/or aerobic training. The link to the questionnaire if you wish to click it is below and I would extremely grateful if anyone were to participate in the research.
Please note - on the question where you put your weight - if you exceed the weight limit or want to use LBS or KG click "other" and write it in below, as I have noticed people were having some issues with this
If you require more information or have any queries, please contact myself (ssingle1@stu.chi.ac.uk) or Ruth Lowry (r.lowry@chi.ac.uk) (project supervisor).
If people are interested I will post my analysis on here in a few months.
Thank you so much for your time, and have a great day and good luck to your training endeavours.
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Here's how you can lose weight long-term while cleaning toxins out of your body
Let's call it like it is: Most books and articles that breathlessly promote “cleanses” and “detox diets” are a bunch of baloney.
Every time one of these pieces of hokum comes out, experts and docs have to rally and once again explain to the fitness fanatics propping up the juice cleanse industry that our bodies do a fine job of naturally eliminating toxins without any help from wheatgrass shots and kale smoothies, thank you very much.
There is one bit of detoxing, though that scientists do focus on. The human body stores environmental toxins—like PCBs and DDT—in fat deposits, but those toxins aren’t released into the bloodstream until you start losing weight and breaking down that nasty fat. Scientists have long worried that the release of these toxins could increase dieters’ risk of developing grave problems like hormone disruption, heart disease, cancer, Alzheimer’s, and Parkinson’s.
But there are some encouraging signs that a particular method of weight loss, called protein-pacing caloric restriction (P-CR), helps release these toxins and reduce the amount of free radicals, without showing any increases in disease markers linked to those disorders, according to a new study from Skidmore College.
“Although weight loss typically leads to improved health, we know that in those who are overweight and obese—and, therefore, storing excessive toxins—there is the potential for the release of toxins to impact the body in negative ways,” said Paul Arciero, Ph.D., director of the college’s Human Nutrition and Metabolism Laboratory. “What we found was that the body compensated by increasing antioxidants. In response to this flood of PCBs, the body was coming to its own defense, scavenging and squelching the toxins,” Arciero said.
What’s even better is that the P-CR diet—which was administered for 12 weeks on 43 obese men and women—was as effective at reducing weight (around 24 pounds), free radical activity, and arterial stiffness when compared to a heart-healthy diet. And after the initial phase of the study, the P-CR diet was better than the other diet in maintaining those great results.
The diet featured four to six meals a day, with each one including around 20 to 25 grams of protein. Men consumed 1,500 calories a day with 30% lean protein, 45% unrefined carbs, and 25% healthy fats, with one day a week dedicated to an intermittent fast of 300–450 calories of antioxidant-rich fruits and veggies.
You can get similar results by trying out your own calorie-restricted diet with one day of intermittent fasting, but check with your doctor first. Obese people get the quickest results, but adhering to these types of diets have also been shown to increase longevity, boost energy, and keep weight off.
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Thursday, January 26, 2017
Respect - disabled bodybuilder with no hands
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Korean heavyweight bodybuilder at a guest posing event
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Wednesday, January 25, 2017
[Discussion] What have you guys found from your own experiences to be the best way to increase upper body width.
I already know I'll see some default "Do pulldowns and lateral raises" comments appear, but I know the r/BB community is more advanced than most other regular bodybuilders.
Are there any specific, surprising, unknown, or weird routines and programs that you've found to dramatically increase upper body width that have worked for you?
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This Bride Lost Half Her Body Weight
Liverpool-based Jennifer Ginley began her weight-loss journey after she was forced to buy size-26 clothes during a vacation to Florida with her family and was devastated by the photos from the trip. At the time, Ginley weighed 270 pounds. She told the U.K.'s Dailymail, “When I found myself buying size-26 clothes for the holiday I'd been looking forward to for so long, I knew something had to change.” She was able to drop a staggering 135 pounds in the span of year and now wears a size 8/10. The 26-year-old was able to pull off this incredible feat by joining Slimming World (a U.K.-based weight loss organization that's now available in the U.S.), correcting her eating habits, and replacing junk food with healthy whole foods.
Ginley has been named Slimming World's Miss Slinky 2017 and is getting ready for the next chapter of her life, planning the wedding to her boyfriend of 11 years. Ginley originally discouraged her boyfriend from proposing due to her weight, but is now excited and looking forward to trying on wedding dresses. She told to the Mirror, “I reached my target weight just over a year after joining Slimming World and just before Christmas, Luke asked me to marry him! It was such an incredible feeling to be able to say ‘Yes!’ without even a second thought about my weight, and I can’t wait to go dress shopping.” Ginley also credits her success to her 75,000 Instagram followers because they helped her stay on track.
Here's a typical day in Ginley's diet, courtesy of the Slimming World press release:
Breakfast: Porridge with lots of fresh fruit, baked oats with fruit
Mid-morning: Fruit
Lunch: Homemade Slimming World-style crust-less quiche, homemade vegetable soup or a tuna sandwich in wholemeal bread
Mid-afternoon: Small bag of Cheetos crisps
Dinner: Chicken stir-fry, spaghetti bolognese, Diet cola chicken, beef stew, or Pizza omelette with salad
Evening: Fresh fruit topped with quark, small chocolate bar
SEE ALSO: Our Most Inspiring Transformation Stories
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"The battle for Gold"🏆 old school bodybuilding
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Tuesday, January 24, 2017
Everybody admiring the proportioned mass of Arnold "The Oak" Schwarzenegger (1974).
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[Documentary] Master Rio Bodybuilding Movie
![[Documentary] Master Rio Bodybuilding Movie](https://lh3.googleusercontent.com/blogger_img_proxy/AEn0k_sY-KeQwlXIJqQPy6YuFQYsTEq5NwfCj8XJ9Djwsdl8Hcun_4jqFOh4G1Zqm4xFJnWPVjWmmBdIDw=s0-d "[Documentary] Master Rio Bodybuilding Movie") |
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Monday, January 23, 2017
[Serious] How has body building effected your social skills and your social anxiety?
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Why do bodybuilders consider themselves athletes when the "sport" is literally a pageant?
On top of that, why do these pageant professionals act like its a hard lifestyle? If you can smoke weed, eat, and take 4 shots a day you're golden.
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Sunday, January 22, 2017
Some old 50s Bodybuilding film with lots of ladies mirin
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Bodybuilding with a disability
First off. I wouldn't consider myself to be disabled by any means as I know I don't have it that badly.
I've been training and dieting seriously for the better part of 2 years and will compete regardless of my success trying to fix this issue but it is something I've run out of ideas to overcome. My right knee is fused. It is one bone from my hip to my ankle where there are normal joints. Looking for any and all advice to add any mass to this leg at all. It's completely load bearing and experiences no pain. Obviously typical movements do not cause muscle contraction.
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Amazing informative article about dopamine and bodybuilding!!! What do you guys think
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13 Year Old Bodybuilding Journey
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Friday, January 20, 2017
Iranian bodybuilder jailed over selfies deemed 'nudes'
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Thursday, January 19, 2017
African bodybuilder drops good knowledge on Rich Piana's situation at the LA Fit Expo.
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Why a vegetable HATER turned into a vegetable Bodybuilder
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Iranian female bodybuilder is thrown in jail for posting 'un-Islamic' photographs of her workouts
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Wednesday, January 18, 2017
ARABIAN BODYBUILDING FEDERATION IS CELEBRATING ITS ANNUAL CONGRESS
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Tom Hardy says he's 'paying the price' for his incredible Bane body transformation
Tom Hardy knows a thing or two about body transformations. He also knows they aren't easy.
Over his career, the Academy Award-nominated actor added slabs of muscle to play a mixed martial arts fighter in Warrior and the titular criminal in Bronson, but nothing compares to what he did to play Bane in The Dark Knight Rises.
Hardy transformed himself into one of the most physically dominating villains of all time with his training, doing four training sessions per day to add over 30 pounds of mass, muscle, and strength. Hardy truly looked like the superstrong mastermind who breaks Batman’s back—but as he recently revealed, that transformation came at a cost.
“I think you pay the price with any drastic physical changes,” Hardy told The Daily Beast in an interview. “It was alright when I was younger… but I think as you get into your 40s you have to be more mindful of the rapid training, packing on a lot of weight and getting physical, and then not having enough time to keep training because you’re busy filming, so your body is swimming in two different directions at the same time… I haven’t damaged my body, but I’m certainly a bit achier than I used to be! I certainly have joints that click that probably shouldn’t click, you know what I mean? And carrying my children is a little bit harder than it used to be—but don’t tell them!”
[RELATED1]
Even though Bane and Batman are (likely) in the past for Hardy, there could be some more body transformations coming along. Hardy has signed on for more Mad Max sequels, and he recently locked in a deal to portray an aging Al Capone in a new film from Josh Trank.
“It’s not the classic Al Capone that you necessarily envision with the silhouette," he said in the interview. "I don’t want to give too much away about it, but there’s definitely a transformation with that role. I don’t know if it’s as drastic as Bane. I’ve probably damaged my body too much. I’m only little! If I keep putting on weight I’ll collapse like a house of cards under too much pressure.”
Hardy is having himself quite the run as of late. Following his Academy Award-nominated role in The Revenant, he's become the face a of the new FX show Taboo, and later this summer, he’ll reunite with Inception and Dark Knight Rises director Christopher Nolan for Dunkirk, one of the 20 films we are super-pumped to see in 2017.
Keep 'em coming, Tom. And maybe consider yoga.
[RELATED2]
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The bodybuilding LPT (Life Pro Tip) thread
I thought it would be cool for us to have one place where we can all share those little tips we have that others may not know/do that help us in our lifestyles.
Over to the experts!
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Bodybuilding Fights
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Tuesday, January 17, 2017
Really, Old-School Bodybuilder Turns 99 this Year
It's not often we here at M&F get to share stories of bodybuilders who are nearing their 99th birthday, so when Joseph Maschio's grandson reached out to us with his grandfather's story we jumped at the chance to share it with our readers.
SEE ALSO: The Golden Era of Bodybuilding
Born in 1918, and raised in Brooklyn New York, Joseph Maschio was a dedicated weightlifter at an early age. As you'll see from these classic photographs, Joseph built quite an impressive physique way back in the day (check out the car in the background of photo above), which earned him top honors in a variety of competitions. In 1944 he was named Mr. Brooklyn and won Best Arms and Best Back during that same year. The avid lifter even recalls being sponsored by non other than Joe Weider during his prominence in the sport of bodybuilding. Even during his duties in the military at the onset of WWII, Maschio found the means to maintain his chiseled physique.
As the years passed Joseph continued to engage in his passion for bodybuilding and staying fit; never using age as an excuse to call it quits in the gym.
SEE ALSO: Train Over 40: Fit for Life
Today, Joseph is going strong with his amazing wife Theresa who is 96. Together the couple forged an 80-year union that has seen many changes throughout their life together, but what's never changed is their love for each other and their family. Here they are with their grandchildren.
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Bodybuilder 'Jujimufu' Spars With MMA Fighter Shane Fazen
If you don’t know who Jon Call is, it’s about time you get to know this crazy beast. Call, also know by his Instagram moniker 'Jujimufu,' became a sensation when he posted a video of his unique weighted chair split. If you haven’t seen it, watch below.
'The Anabolic Acrobat', as some call him, is undoubtably the goofiest and craziest bodybuilder in the world. And a few days ago he was featured in a video on YouTube, sparring with Shane Fazen, a Professional MMA fighter, who specializes in Muay Thai.
In the video, Jujimufu, who stands at 5’11” 235 lbs, clearly had a size advantage over Fazen, 5’8” 145lbs, but the results of the sparring match might surprise you.
SEE ALSO: Did Jujumufu Really Throw a Gorilla?
The fight pitted Jujimufu’s pure brute strength against Fazen’s quickness and skill in a series of four rounds, which included boxing, kickboxing, MMA, and grappling.
At first, Jujimufu appears to be winning as his size and power keeps knocking Fazen backwards, but as they continue to spar through the rounds, Fazen’s stamina and skill proves to win out.
You decide, who is the winner? Is it the bodybuilder, Jujimufu, or MMA fighter, Fazen?
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[Survey] How many in this sub has competed in bodybuilding?
[Survey] How many in this sub has competed in bodybuilding?
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Instructions:
- Click Vote to Register Your Vote.
Note: Vote Count in this post will be updated real time with new data.
Make Your Own Poll Here redditpoll.com.
See live vote count here
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What does a bodybuilders cut look like?
Hey guys, been lurking on this sub for a while and I had a question. I am entering a 90 day "Biggest Loser" for my work and it has a price pool of almost $1500. I want to win this really bad so I can afford to buy my girlfriend an engagement ring. I know you guys are the best in the game when it comes to fat/weight loss before shows so I was wondering what I can do to lose the absolute most weight possible in 12 weeks. I'm a male, 6' 220 lbs. Should I go straight keto and cardio for 6 days a week or what should my diet/exercise look like? How do bodybuilders cut for a show when they have to lose everything they can? Thank you!
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EASY VEGAN TOFU CHILI | VEGAN BODYBUILDING MEAL (video)
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Franco Columbu strongest bodybuilder of all-time
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Polish powerlifter/bodybuilder with impressive PRs and physique
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Monday, January 16, 2017
James Harrison Spends 350K On 'Body Work'
.@Steelers LB James Harrison talks about his legacy and honoring his father's name in a sitdown w/ @Andrea_Kremer. http://bit.ly/2jqjqA1
— NFL Network (@nflnetwork) January 8, 2017
James Harrison likely saved the Pittsburgh Steelers season Sunday night, proving once again that the 38-year old can still play at an elite level in the NFL. With the Steelers in danger of blowing their lead late in the game, it was Harrison who forced Kansas City left tackle Eric Fisher into a holding penalty, negating a game-tying two-point conversion during the Steelers 18-16 win. On a defense full of young talent, it was the veteran Harrison who stepped up, and proved that age is just a number.
But, how can Harrison keep producing at such a high level?
SEE ALSO: James Harrison Does Pushup With Maurkice Pouncey On His Back
The Steelers linebacker sat down with NFL Network’s Andrea Kremer last week and gave us an answer, estimating that he spends a jaw-dropping $350,000 per year on his body. Harrison then ran down a long list of people he has employed to help with his ‘body work’, a team which includes an acupuncturist, dry needling specialist, trainer, doctor, three masseuses, and two chiropractors.
Are the expenses worth it?
“Yes,” Harrison joked, "The problem is going to be trying to keep that up when I’m done playing so that I can still feel good.”
SEE ALSO: James Harrison Is Ready For Playoff Push
It's a steep price to pay, but it looks like his expenses are well worth it. If you want proof, watch the impressive workout videos he posts on Instagram. There is no denying that Harrison remains a beast in the gym.
Now, let’s see if Harrison can continue to impress as the Pittsburgh Steelers get ready to face the New England Patriots next Sunday for the AFC Championship.
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Hey r/bodybuilding! When you all haven't quite met your caloric intake for the day, what food do you usually turn to to get your extra calories?
I'm currently on a macro diet and doing 50% carbs, 40% protein, and 10% fats. I weigh 190 and would like to be 190-200 pounds of muscle. I'm having a difficult time eating 2,500 calories (cleanly) so I'm curious, what do you all eat for extra calories when you're in a pinch?
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MR. CARLOS CIFUENTES, COLOMBIAN BODYBUILDING FEDERATION´S NEW PRESIDENT
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Sunday, January 15, 2017
Jordan Peters, British bodybuilder, knows his shit, discusses gear usage
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Is 30 sets too much for a full body workout session 3x a week?
30 sets 8-10 reps. Wondering if that's too much for hypertrophy. 27 year old male.
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2 Year Update From Old /r/bodybuilding Post (19/6'4"/217)
ORIGINAL POST Two years ago I posted a writeup with pictures of my "shredded" body for you all to see (and critique). I was 6'4" and about 180 lbs soaking wet, I was in that stage of lifting where I was starting to grow and felt HUGE. Unfortunately my post backfired a little worse than I thought it would, I said I as eating 5-7k calories a day and was a lot stronger than I actually was. I was called out almost immediately, but thanks to the Nice GuysTM I wasn't completely shit on. /u/justin5rb (RIP) helped me really understand that I wasn't even close to eating what I thought I was consuming in a day. But thanks to my hurt ego I deleted the post and all pictures of my sad physique that accompanied the post. Here's the deleted link and you can get the idea of what went down. http://bit.ly/2jePpjT
Here I am in full "SHREDDED" mode: http://bit.ly/2is1XHE
BULKING I took all advice to heart and decided to bulk my insecurities away. I started by just wanting to gain some weight and a little size, but I started to go down a slippery slope. I heard about a wonderful program called Smolov and decided to increase my shitty squat. During this program all I did was eat "clean" foods in massive quantities, ending every night eating 1.5 cups of peanut butter so I didn't go catabolic overnight. I quickly shot up weight in both my squat, and body. I finished smolov with a bodyweight of 220 (40lb bulk) and a squat of 405 (previously 315). I planned on stopping there, but then I was asked by the head coach of our football team to play my senior year. They wanted me to play offensive line, so of course I had to gain more weight. I ended my now dreamer bulk right before I started football practice, weighing 250lbs. I gained almost 70 lbs in a little less than 3/4 of a year.
Post bulk fatness (only two pictures I could find): http://bit.ly/2is4iCz
CUT I never went through a cut because I was lucky enough that all of the cardio we did in football helped me lose weight. I was holding so much water that the moment summer conditioning stated, I dropped down 20lbs of water weight to a bodyweight of 230lbs. I gradually lost a pound or two a week until the end of the season, weighing in at a small 200lbs. I decided to keep that weight through the spring and summer just so I could be a little leaner than the previous year.
BULK ROUND TWO I started going to college this year and have tried to take full advantage of the "All you can eat" buffets. Starting at 200lbs at the end of August, I have gained roughly 17 lbs since then. I am definitely happier than my first bulk because I didn't gain too much body fat and put on some size.
Current Pictures (all taken within this week): http://bit.ly/2jeWMaY (sorry for quality, screenshots from a video)
TLDR: Thought I was big, wasn't. Bulked up from 180-250, got fat. Lost 50 lbs, gained back 20.
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I'm learning animation and decided to make my first on us bodybuilders, I hope you like :)
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just on prep and causally going through r/bodybuilding when a mcdonalds ad decides to show up...
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Saturday, January 14, 2017
How do I become a bodybuilder?
This is embarrassing for me to ask, but how do I become a bodybuilder? I always thought bodybuilding was extremely cool plus I would like to be strong and look good. So let's start with some background, I was extremely overweight as a child, but now I am a senior in high school and still a little chubby, but not too bad. I am 6'1 190 lbs and have been working out on and off for a while. For the past few months I've been doing some cardio and lifting consistently, so my stats are: bench 145 1rm, squat 185 1rm, and I dont know my deadlift. At the moment I would like to lose 15 pounds and was wondering if that would be a good idea? Should I start by losing weight or just go straight into a bulk? Also, how many calories should I consume and should I be doing cardio if I am bulking? Overall I just need help getting started on my journey, if you can answer these questions or link me somewhere it would be much appreciated. Also, I was thinking of doing a ppl 6 days a week. Finally, I would like to state that I am willing to do a lot for this and will definitely stay dedicated... So any help is appreciated, thanks.
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Female bodybuilder that has participated or will soon participate in any posing competition, I have few question about the suits
Hi, I'm a swimsuit designer and a fit tech, I am developing a bikini competition line, your answers will help me greatly! 1) What is your bra size and your bikini size? 2) Do you like padding or not? Removable? 3) What are some of the most annoying things you experience with the current bikinis in the market? Fit, itchy fabric, etc 4) What is brands do you like and why? Or any bikini shape in particular?
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"6% Bodyfat" God damnit Buzzfeed
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New bodybuilding YouTube channel. Let us know what you think.
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(Natural) Bodybuilding Legend Michael Ashley Is In My Kinesiology Class!
What up everyone. For those unfamiliar with Michael, here's a quick little synopsis of his story, that I found online:
"In 1986, we witnessed the arrival of “The Natural,” Mike Ashley, on to the Pro Bodybuilding Scene, the likes of no other at the time. Mike had Muscle Density and thickness that made other bodybuilders green with envy. Mike, a quiet, unassuming character struck hard and fast in the sport when he won the Drug Tested IFBB Mr. Universe Contest; then, in 1990 went on to win the 1st ever Pro Drug Tested Contest at the 2nd Annual Arnold Classic. As quickly as he arrived, he vanished from the Pro Scene."
Anyway, he happens to be taking the same Kinesiology class as me at University in South Florida (where he has his own personal training business), and just wanted to share this with you guys because it's pretty fucking exciting to me. I of course made it a point to sit next to him and introduce myself, as having someone like that in my lecture is very cool and you never know how connections you make will come in handy down the road.
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John Meadows talking about drugs in bodybuilding
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Friday, January 13, 2017
The King of Bodybuilding is also the King of Fashion
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Is there really a limit to the amount of protein that my body can process in a single setting?
And if so, how long until that clock "resets"?
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Thursday, January 12, 2017
Marijuana and Bodybuilding
I have been lifting seriously for over 6 years (21 now) and have noticed that smoking weed after my workout is very beneficial. I'm an avid pot smoker, but I also train seriously 5 days a week. Usually the two don't go hand in hand, but I have noticed that weed really helps me relax after a big workout. I've read that Marijuana can potentially lower Testosterone, but I have been lifting and smoking consistently and have made some pretty good gains. What are your takes?
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The perfect face vs perfect body on Men vs Women
Guys of /r/Bodybuilding which would you choose
- Girl has completely average face but 10/10 body. ie. having the body of /r/Sierra_Skye
- Girl has perfect face and average body.
Women of /r/Bodybuilding which would you choose?
- Guy has completely average face but 10/10 body i.e having the body of Zyzz, Arnold
- Guy has perfect face but average body.
Note: average face does not mean ugly, just average
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PORTUGUESE BODYBUILDING FEDERATION VISITED IFBB HEADQUARTERS
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Ripped follows two female bodybuilders as they train for a national competition
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Wednesday, January 11, 2017
Buzzfeed video showing what 6.6% bodyfat looks like in the after picture
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Share your favourite bodybuilding pics!
The title explains itself. Show me your sickest, most aesthetic, favourite bodybuilding pics. I’ll start off with my homeboy Boyer Coe http://bit.ly/2j2ntzC, he doesn’t have the best insertions, but god damn… this picture… flawless.
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BODYBUILDING: EVERY YEAR MORE POPULAR IN QATAR
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Sources/Books on the history of bodybuilding?
I'm writing an essay on bodybuilding, comparing and contrasting between the golden era and now. Does anyone here have any credible sources? Thanks.
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John Meadows talking about drugs in bodybuilding
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Tuesday, January 10, 2017
Luke Sandoe underrated Bodybuilder who recently got his pro card
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Monday, January 9, 2017
At what point did you become proud of your body image?
Ive never been truly happy with how I looked and currently look, even though I've worked my butt off in the gym for years.
That said I can't dismiss the fact that I'm the best in shape out of all my friends, even though I seem to always be the guy at the gym the meatheads can eat for a postworkout snack.
When do you guys believe yourself to be what others may consider to be "jacked"?
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Michaela Aycock squatting (almost) her bodyweight for 111 continuous reps
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CES 2017 Bodybuilding Tech
Hey everyone! I've been trying to keep up with some of the new tech coming out this year at CES 2017, and I bet there's been some cool bodybuilding applicable wearable tech and the like that should be coming out in the next year. Has anybody seen anything cool?
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The body part that will just not grow and the body part that grows the easiest on you.
Chest has always been stubborn for me.
My Quads and Traps seem to just explode from any kind of stimulation.
What about you guys/girls?
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Sunday, January 8, 2017
[x-post /r/gifs] 41 year old bodybuilder with Cerebral Palsy
![[x-post /r/gifs] 41 year old bodybuilder with Cerebral Palsy](https://lh3.googleusercontent.com/blogger_img_proxy/AEn0k_u1MXeUIXUi2U3QnWnRF_mDhNKKe224pMu4bJKo2btDb6V_wIxmZB7O63SZr7m6tS0pplNRcjno=s0-d "[x-post /r/gifs] 41 year old bodybuilder with Cerebral Palsy") |
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Swiss bodybuilder Enis Rexhepi, killer physique at 19
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Met my bodybuilding idol Calazeem at FitExpo Today!!
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Motivational quotes that will lit your ass on fire🔥,bodybuilding related, post below👇🏼
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Bodybuilding Fights
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Nick cheadle just won bodybuilding.com spokesmodel search - great guy, with heaps of knowledge and a killer physique
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Saturday, January 7, 2017
2:52 - 3:20 Greatest Scene in Bodybuilding History
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Friday, January 6, 2017
I've decided to compete in the Arnold Classic teen bodybuilding in 10 weeks. Probably a long shot but what do you guys reckon?
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Thursday, January 5, 2017
I have come to realise that 95% of "Bodybuilders" are complete losers. Anyone else?
I have been noticing it more and more recently. Everywhere I look in the gym, I see insecure losers everywhere and I must say I am disgusted. I know a large number of these people too and I have just clocked into this.
Theres a few guys that have their shit together with a decent career, nice girl and have a decent personality.
The rest unfortunately are people who work shitty jobs they hate, center their life around lifting and have the personality and charisma of a potato.
Anyone else realised this?
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Wednesday, January 4, 2017
Kai becomes the first bodybuilder to sign with a major Hollywood agency since Arnold
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Anybody watch Eddie Hall's Documentary on Netflix?
Watched it lastnight and it was amazing. They are straight forward with what they sacrifice and its a very well put together documentary.
The only thing I didn't like was this one idiot in the movie (when they start talking about steroids) said that the worlds strongest man doesnt have to take steroids, which I think is B.S- but whatever. Was a good movie overall- would give it a try!
If anyone needs a netflix account to watch it I have a list of like 300 netflix accounts I....obtained. Let me know I'll give ya one.
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Your perfect body game plan for 2017
Let's not kid eachother: as much as we hit the gym to feel awesome, live longer, compete with our buddies, relieve stress, and, of course, have a damn good time slinging giant pieces of steel, it doesn’t hurt that working out makes us look damn good, too. Which means that, if you’re a guy seeking to round out your sex appeal, you’re probably more than familiar with all the coveted (admittedly superficial) physical attributes that constitute a “perfect male physique”—the ones even hardcore gym rats have trouble achieving.
These include the well-defined arm “horseshoe” (see: Mark Wahlberg in The Fighter), ridiculously chiseled V-cut abs (see: Brad Pitt in Fight Club), and the giant wingspan of a well-carved upper back (see: Hugh Jackman in any film in which he sprouts metallic claws). So, with the help of some of the nation’s best trainers, strength coaches, and strongmen, we’ve laid out in exhaustive detail everything it takes to achieve them. If you’d love a physique even Michelangelo’s David would be envious of, we’d advise you to start here.
Read this for a more in-depth guide to all the movements below.
[RELATED1]
GOAL #1: THE TAPERED TORSO
Remeber the old adage that “abs are made in the kitchen?” Well, the same principle applies to your entire midsection. “You can do all the gym work in the world,” says Zach Even-Esh, founder of New Jersey’s The Underground Strength Gym, “but if your body’s covered by a layer of fat, then nobody will know.”
That’s why getting yourself on a very strict, clean diet—with the right balance of proteins, fats, and carbs—is the key to transforming your flabby torso into a perfectly cut, tapered midsection.
But how do you do it? The first order of business is to get your math in order, and that means calculating what your overall calorie intake needs to be, says sports nutritionist and strength coach C.J. Murphy, MFS, owner of Total Performance Sports, in Malden, MA.
So if pure fat loss is your goal, you need to set the goal of ingesting roughly eight to 12 calories per pound of your entire body weight per training day, depending on how active you are and how much fat you need to shed. (And remember: Be honest with yourself.) If you’re already fairly lean and you just want better muscular definition, you’re allowed 12 to 15 calories per pound of body weight. (Though it’s best to start on the low end and see how it goes.) So if you’re a 200-pound guy looking to get lean, at 10 calories per pound, you’re looking at roughly a 2,000-calorie-per-day diet.
Now what should it be? Well, Murphy recommends a simple high-protein carb-cycling program, with which you eat more carbohydrates on your strength training days and less on days off, creating a caloric deficit that torches fat.
[RELATED2]
So let’s start with strength-training days.
First, of course, you’ll need lots of lean protein. “That includes anything that swims, runs, or flies,” says Murphy. Meaning: steak, chicken, fish, turkey, and ground beef. Eggs and protein powder are good, too. As a rule of thumb, Murphy calculates meats at 7 grams of protein per ounce. “Different foods have different values, yes, but if you’re eating a wide variety of meats you’ll still be in the ballpark, which is what we want.” All told, that means roughly 1g of protein per pound of body weight (calculated at 4 calories per gram). So that same 200-pound guy needs to eat 200g of protein every gym day.
Then there are carbs: Yams, sweet potatoes, white rice, white potatoes, and fruit are all good carbs to power your workouts. Those carbs should make up 35-45% of your daily calories, calculated at 4 calories per gram. We’ll give our guy 220g.
The remainder of your calories each day can be made up of vegetables and healthy fats, like nuts, nut butters, olive oil, and avocado. (Calculate fats at 9 calories per gram.) For our guy, that comes to roughly 35g of fat. On non-strength-training days, you should cut carbs up to 50% and increase fat to 20-30% of total calories to help fill you up, reduce hunger pangs, and increase your likelihood of sticking to it. So our example guy should eat 200g of protein, 125 g of carbs, and 50g of fat for a total of 1,750 calories. But when you eat is important, too.
“Earn your carbs,” says Murphy, which means you should be ingesting carbs directly pre- and post-workout. Also, save the bulk of your off-day carbs for the evening, which prevents you from bingeing at night and gives you a little more energy (in the form of stored glycogen) to carry into the next morning. “Carb cycling isn’t the only way to put on lean muscle mass, but it’s the simplest,” Murphy says. “It’s easy, people get it, and it’s hard to screw up.”
GOAL #2: BROADEN YOUR CHEST
"Nobody likes a chicken chest," says trainer Murphy, and we can’t argue with him. If you want to project an image of strength and power, a broad, chiseled chest is one of the oldest, most time-honored ways of doing it. But there are better ways to build pecs than the bench press. “The bench does work the chest,” Murphy says, “but it also works a bunch of related muscles, like the deltoids and triceps, among others.” With these other exercises added to your once-a-week pec workout, you’ll have a “chest you can balance a beer on” in no time.
Murphy first suggests the highly underrated decline dumbbell press. “It activates more available pec fibers than any other exercise,” he says. “It’s almost all pec because the range of motion is so short that your delts and triceps don’t do a ton of work.” The angle also allows you to use heavier weights, which equates to more work and a bigger chest. (Using a weight that allows 10 to 12 reps on your first set, perform five sets, pushing each one until you’re one rep shy of failure.)
[RELATED3]
Then it’s on to flyes. Murphy advises using bands or chains to put less wear and tear on the shoulders. (When the weight unloads as you go down on chain flyes, your shoulders will be safer at the bottom and you’ll get a more powerful pec contraction at the shoulder.) With bands, you can loop an exercise band around each hand and behind your back before picking up dumbbells. (Do four sets of 15 to 20 reps.)
Finally, “dips are like the squat for the upper body,” says Murphy, “in that they’re a great way to increase pec mass.” They press the muscles fully and also hit stabilizing lats and abs hard when done with proper technique. (Perform 50 dips in as few sets as possible.)
But to really stimulate growth, try suspension trainer flyes, which utilize full-body tension. “Plus, it’s done from an angle that you hardly ever use when doing presses,” Murphy says, “which creates a totally new stimulus that causes your nervous system and muscles to work differently, stimulating growth.” To do it, ensure that you’re maintaining a strong plank position throughout each flye. Perform 40 total in as few sets as possible, using a body angle of 45 degrees.
GOAL #3: GET THE TRICEPS HORSESHOE
News flash: though biceps are cool, triceps actually make up the bulk of the upper arms. Growing big arms and—even more impressive, carving out a detailed triceps horseshoe—means working every part of the muscle. “You need to make sure you hit all three heads of the muscle—long, medial, and lateral,” says Noah Bryant, C.S.C.S. “While you can’t completely isolate them, you can do exercises that emphasize each one.” Add these three moves to your routine as much as twice per week—on chest day and shoulder day.
The first exercise, which hits your triceps’ “long head,” is the EZ-curl bar French press.
To do it, sit on a bench and grasp the EZ-curl bar with a pronated grip. Start with straight arms and the bar directly overhead. Lower the bar by bending your elbows. Go as far as you can while keeping your back, neck, and upper arms straight and perpendicular to the ground. It’s important to perform the full range of motion if you want better results. Return the weight under control to the overhead starting position.
[RELATED4]
Then the triceps dip is Bryant’s top choice for hitting this deep-down part of the triceps. Set up on a dip bar like you would for normal dips, only this time you’ll keep your body straight up and down (perpendicular to the ground) and your feet underneath you rather than crossed behind you. Lower yourself until your forearm and upper arm make a 90-degree angle, then push yourself back up.
To hit the lateral head, Bryant suggests straight-bar cable pushdowns. “The lateral head is the one most responsible for the ‘horseshoe’ shape of the triceps,” Bryant says, “and working it is extremely important to get that look.” Any movement that pushes weight down will hit the lateral head, which runs on the outside of the arm, but this is his favorite. Start with the bar about chest level, your elbows in tight to your body, and your upper arms pointing straight down to the ground. Keep your elbows tucked tightly in to your body, and push the bar down while keeping your upper arms static. Feel your triceps moving the weight—and your horseshoe getting more and more cut.
GOAL #4: GROW YOUR GLUTES
To really fill out a pair of blue jeans with an amazing rear, Toronto-based coach and personal trainer Lee Boyce, C.P.T., put together this stand-alone workout you should add to your routine as many as two days a week. Stick with the order described here—from most isolated to most dynamic—so you start with the heavier lifts. That way your body will recruit more fast-twitch fibers, which is key to building strength.
But a few ground rules to ensure you’re doing them right: 1) Always maintain a neutral spine, and don’t round or arch your back; 2) Press through your heels; 3) Make sure your hips are always the pivot point; 4) Start light, and make small progressions.
[RELATED5]
First: the barbell hip thrust, a building-block exercise that helps train the hip-hinge movement without having to coordinate other joints for an effective workout. To do it, sit on the floor and roll a loaded barbell into your lap. Lie back with your shoulders against a bench, bend your knees, and plant your feet on the floor. Then drive through your heels so you raise your hips off the floor to full extension.
Next: sumo deadlift, a deadlift variation that uses a wider stance—with toes rotated further out—to better activate the glutes. Be sure to use a narrow grip (inside your legs), push your hips back, and lean slightly forward to grab the barbell. Keep the barbell close to your body as you lower it back down.
Finish with the dumbbell stepup, which works the posterior chain even harder. Start by standing behind a bench that brings your thigh parallel to the floor when your foot is on top. Hold a dumbbell in each hand and step up onto the bench, but leave your trailing leg hanging off. Return to the starting position.
GOAL #5: GET A WIDE UPPER BACK
A strong, wide upper back doesn’t just look great, says Jeb Stuart Johnston, C.P.T., a Brooklyn-based Strongman. It opens up your shoulders and improves posture. You stand taller and appear more confident.
To get there, Johnston recommends hitting the upper back with some of the same full-body functional movements that are central to Strongman competitions. Loaded carries force every muscle in the body to work together to lift and stabilize heavy odd objects, and much of the load is placed on the upper back. They also provide tremendous cardiovascular benefit. “Any of these would be great as a finisher on back day,” he says, “or try pairing them with sled pulls and car pushes to make your own ‘Strongman Saturday.’”
[RELATED6]
The first is the farmer’s walk, a Strongman staple that works the whole body, developing powerful legs and hips, increased core strength, and incredible grip strength, in addition to making your back stronger and more stable. To do it, simply grab the heaviest dumbbells or kettlebells you can comfortably carry (half your body weight in each hand is a good starting point) and do it. “Also, nothing taxes your posterior chain and your lungs quite like sandbag carries for distance,” says Johnston. “Simply pick up your sandbag and walk for as long as you can without dropping it. Easy peasy.”
Finally, there’s the snatch-grip deadlift, a deadlift that puts you at a mechanical disadvantage with a wide grip that engages the lats and rear deltoids and keeps them engaged for more time as a result of the longer range of motion. To do it, set up like you would for a regular deadlift, but take an extra-wide grip on the bar. Always lower in a controlled manner, keeping the back flat through the entirety of the movement.
GOAL #6: GET WELL-DEFINED V-CUT ABS
Ever since celebrities started showing off those V-shaped cut lines that start below their abs and disappear into their pants, girls have been lusting after them and guys gunning for them. Even if you have six-pack abs, though, the V itself is very hard to sculpt for one simple reason—it’s not a muscle. “The V is formed by the inguinal ligaments,” says New York-based personal trainer Ryan George, “and that’s hard to build.” We all have inguinal ligaments, which originate from the hip and run into the pubic region, but most of us have a layer of fat covering it. “If you really want the V-cut to be prominent,” George says, “more important than anything is eating clean so you can achieve really low body fat.” We’re talking 8% (for help with that, refer back to No. 1). That’s the bad news.
The good news is that there are exercises that target the obliques and transversus abdominis that can indirectly engage it and cause it to grow more defined.
[RELATED7]
For this George recommends the cable woodchop because it engages the obliques and is a functional movement, the seated medicine ball trunk rotation, which also targets the obliques and—bonus—can be done anywhere, no machines required, and, finally, the kettlebell windmill, which engages the entire trunk. In the case of the latter, remember to start with a wide straddle stance and aim to touch your toes with your free hand while keeping that kettlebell up to the sky the entire time.
Repeat these three exercises 12 to 15 times, then start the circuit over. Perform three rounds two to three times a week, taking care to rest your core in between to up your chances of carving out your V-cut.
GOAL #7: BUILD BIGGER BICEPS
They may not be the most functional muscles you need to grow, says Murphy, but that doesn’t mean you don’t want to look great at the beach. Here are three moves to add to your routine twice a week.
The first is the towel pullup. Simply drape a thick towel evenly over a pullup bar, take hold of either end using a neutral grip (palms facing each other), and perform pullups. You get a shitload of biceps work on this and because the towel is so thick and you have to constantly squeeze it, it smokes your forearms so you can develop an iron grip. Perform 50 total pullups in as few sets as possible.
[RELATED8]
“Hammer curls are also an outstanding exercise for making biceps bigger,” Murphy says. “Everybody focuses on the biceps brachii—or the biceps itself—but the brachialis runs beneath the biceps, and hammer curls work the brachialis in particular. A bigger brachialis pushes the biceps up further, making them appear bigger.” Working the brachioradialis also increases the size of the forearm, which makes the arm appear more full. Using a weight that allows 10 to 12 reps on your first set, perform five sets in total, pushing each one until you’re one rep shy of failure.
Finally, work in some barbell chain curls. “Using chains for resistance with barbell curls is great,” Murphy says, “because—since weight increases as the chain is lifted off the floor and your biceps get closer to full contraction—you can overload the weight you’re lifting compared with a regular weighted bar.”
Do five sets of eight to 10 reps.
GOAL #8: TEASE OUT YOUR TEARDROP
The VMO, or vastus medialis oblique, is the most impressive leg muscle to define, if only because it’s the only quad muscle visible when you’re rocking boardshorts. Located in your lower quad, a fully developed VMO not only creates a teardrop-shaped cut just above your knee, but it also acts as an important stabilizer that guards the joint against injury. For his part, trainer Nick Tumminello recommends focusing on exercises that hit the entire quads hard. “If you develop the quads overall,” says the trainer and founder of Performance University, “you’ll get the coveted teardrop.” Mix these exercises into your regularly scheduled leg workouts once a week for a teardrop that would make any pro cyclist jealous.
Start with the leg extension, Tumminello says, “which complements squats and lunges because it loads the quads in part of the joint range you don’t get from those movements.” When you’re standing at the top of a squat or lunge and your knees are extended, you’re not getting any force through your quads, but the leg-extension machine keeps the tension on through the entire range.
Expert tip: You can work the quads harder by elevating your heels with 5-pound plates. For the heels elevated squat, set up as you would for a normal squat, only elevate your heels 1 to 2 inches using weight plates. Bend your knees and lower your body in a controlled manner until your hamstrings touch your calves and your glutes are below your knees, then return to starting position.
GOAL#9: GET BOLDER SHOULDERS
Sculpting the perfect v-tape physique starts at the shoulders, which means training your deltoids and traps. “Shoulders that are round and powerful-looking give the impression that your body is built for performance,” says Zach Even-Esh. But getting there can be difficult, he contends, especially if you’re doing the same old lifts day in and day out. “The body adapts and doesn’t feel challenged, limiting new muscle growth.” For a fresh set of shoulder exercises, try these three exercises that attack the delts from all angles and build strength and endurance both concentrically and isometrically. (Note: Once a week is plenty.)
First, there’s running the rack side raises, a simple way to overload the deltoids. Start with a light pair of dumbbells and perform three reps of side raises. Go to the next pair of dumbbells for three reps and continue “running the rack,” climbing up in weight until you can no longer perform three reps with perfect form. From there, reverse order and work your way back down the rack to where you started. If you can do more than two sets, Even-Esh says, then you didn’t push hard enough.
[RELATED9]
Then he suggests the dumbbell overhead carry, which challenges your shoulders, abs, and upper back isometrically. Lock the dumbbells (or kettlebells) overhead with arms completely straight, engage your abs, and walk slowly for 50 feet. Start off with three or four sets at this length, and slowly increase the distance to 75 and 100 feet per set. It’s great for adding size and strength to your shoulders and traps.
Lastly, you should do the dumbbell press 21s, which hit the shoulders through various angles while maintaining constant muscle tension. To do it, perform seven reps at a time from each of these ranges of motion—bottom half, top half, and full range. Start with very light weights, and press seven reps from your shoulders to the midway of full extension. Then press seven reps from midway to full lockout. Then do seven reps of full-range overhead presses. Two or three sets should be enough to blast your shoulders.
Pro tip: One of the best things you can use to build size and strength anywhere, Murphy says, is a pair of Grip4orce grip sleeves. They increase bar thickness and force you tosqueeze the bar throughout each exercise, which causes targeted muscles to contract harder and recruit surrounding muscles for a better workout.
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