Think specialized training is the only way to get stronger? Think again! Use this simple full-body routine to fill the gaps that the big lifts might miss, making your numbers on them stronger!
Think specialized training is the only way to get stronger? Think again! Use this simple full-body routine to fill the gaps that the big lifts might miss, making your numbers on them stronger!
Over 40 Bodybuilder of the Week: Jörg Pickenhahn! - Pics and info and more!
Over 40 Bodybuilder of the Week: Jörg Pickenhahn! - Pics and info and more!
Like the question states. I'm curious to know who overcame the most genetic disadvantages to become successful in bodybuilding? If I compare it to sports you'll see some athletes are super gifted but didn't really put in the same work as someone else, or maybe they even used less optimal training methods. If you compare it to other sports you have guys like Randy Moss who is insanely gifted at football, and very successful at it. But who was sort of plagued by a perceived lack of work ethic at times. But then you got guys like Jerry Rice who are probably less athletic than Moss but was 100% balls to the wall all the time which helped make him successful. Another example could be Michael Vick vs tom brady. Vick is faster, had a stronger arm, generally more athletic in every way. But brady is head and shoulders better than Vick cause of work ethic and dedication to the sport.
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Hey all,
So my friend and I decided to have a friendly competition on who can make more “progress” in an 8 week span.
For starters, he started out at about 6”1 175lbs and I at 6”3 226lbs. We didn’t do any measurements and frankly the pictures are garbage. He didn’t even put his legs in his picture and I only took a crap lighting far away front and back.
So far I’ve lost almost 15lbs and he’s probably put on around 7-8 maybe.
Anyways, we’re nearing the end of the 8 weeks and I’m feeling like more like there’s no real way to accurately tell who made more “progress”. He’s obviously going to be more cut (he has 0 legs however) seeing as we’re near the same height and I’m still 30lbs heavier. I don’t really think it’s very hard to be cut when you’re that tall and only 180-185. The trade off is I leaned out as well( my stomach was pretty much a bread basket and now my abs are showing ) but still more muscular than him.
It’s not an ab contest but overall “progress” except it’s his bulking vs my leaning out. Is there any good way to compare seeing as we pretty much went about this all wrong?
Also, doesn’t help but I have Tinea Versicolor so the spotting on my stomach kind of takes away from my and definition.
I mean with the current state of it:with the current weight limit (which could be bigger),and the current criteria for leanness,and posing if guys like Cbum,Cody Drobot and Alexander Fong get into the spotlight?Can this division be the most popular one?
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An IED explosion in Afghanistan slowed this Special Forces soldier down, but it didn't stop him. A double amputee who's all about giving back, Jared Bullock is one unique and inspiring bodybuilding champion.
An IED explosion in Afghanistan slowed this Special Forces soldier down, but it didn't stop him. A double amputee who's all about giving back, Jared Bullock is one unique and inspiring bodybuilding champion.
Although it may seem to be an individual sport, there are many other people who play a key role in your development (i.e. spouse, training partner, friends, colleagues, etc.).
Although it may seem to be an individual sport, there are many other people who play a key role in your development (i.e. spouse, training partner, friends, colleagues, etc.).
Everybody needs a break from the weights. You can't expect to build muscle and burn fat without allowing your body to recover and repair—and those who think otherwise are making a huge mistake.
But, if you're following something like our total-body Redemption Plan, you still want to be as aggressive as possible, while being smart about it at the same time. That's the thinking behind this bodyweight, core-focused workout.
It's a solid challenge to your body, but it's not as exhausting as deadlifts, squats, and bench presses. You're only going to work through between 5–10 rounds (depending on your ability), but you'll get a tremendous pump while elevating your heart rate and metabolism for the fat-burning effect.
[RELATED1]
Complete 5-10 rounds of the following as quickly as possible:
1. Pushups
Reps: 10
2. Pullups
Reps: 10
3. Situps
Reps: 10
4. Hip Thrusts
Reps: 10
[RELATED2]
Think you're eating healthy to prepare for summer? Think again. You may be sabotaging your goals with these sugary foods.
Think you're eating healthy to prepare for summer? Think again. You may be sabotaging your goals with these sugary foods.
Source, am med student who used to lift, now I just study.
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Now's the time to strut your stuff with this collection of workout-related attire. Have fun in the sun—just don't forget your workouts!
Now's the time to strut your stuff with this collection of workout-related attire. Have fun in the sun—just don't forget your workouts!
Hey guys, me and some friends are collecting information on people's nutritional habits for an entrepreneurial class and we'd love some input form bodybuilders (we know how important nutrition is for you guys)!! If you could take 2 or 3 minutes to do this survey it would be much appreciated!
Discover the very latest products in the Bodybuilding.com Store!
Discover the very latest products in the Bodybuilding.com Store!
Holy f*** I'm in so much pain right now. Don't try to do "easy gains"
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Here is your 12-Week Daily Bulking Trainer! We'll help you build lean mass and a defined physique. Day 1 will be an upper body workout.
Here is your 12-Week Daily Bulking Trainer! We'll help you build lean mass and a defined physique. Day 1 will be an upper body workout.
Pinch yourself. No, you're not dreaming. You're measuring your own body fat with the help of a friend. Follow these instructions, keep practicing, and you'll have all the info you need to track your progress!
Pinch yourself. No, you're not dreaming. You're measuring your own body fat with the help of a friend. Follow these instructions, keep practicing, and you'll have all the info you need to track your progress!
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If you are a beginner this routine is ideal for you.
If you are a beginner this routine is ideal for you.
Countless people are in the gym to cut body fat, but not everybody succeeds. If you're having trouble dropping weight, you might be committing one of these fat-loss fatalities!
Countless people are in the gym to cut body fat, but not everybody succeeds. If you're having trouble dropping weight, you might be committing one of these fat-loss fatalities!
If you're planning to change your body and life in the new year, your mind needs to start changing right now. Our holiday gift to you is this one-stop transformation mindset plan!
If you're planning to change your body and life in the new year, your mind needs to start changing right now. Our holiday gift to you is this one-stop transformation mindset plan!
Here are 5 of the best BodySpace leg workouts for women!
Here are 5 of the best BodySpace leg workouts for women!
I'm sure this has been a thread before, but I'm curious to know who your guy's favorite pros are. Mine has to be Evan Centopani. What about you guys?
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Use this method for a different approach to your training that sparks intensity and helps you break through plateaus. This full-body routine will torch body fat and build solid muscle.
Use this method for a different approach to your training that sparks intensity and helps you break through plateaus. This full-body routine will torch body fat and build solid muscle.
What's up /r/Bodybuilding?
Just a fellow bodybuilder checking in here and wanted to share my new invention with ya'll - I figured this is something that this community would really find of interest. So after months and months of work on this project, I've finally launched a Kickstarter campaign for my future product called Juggernaut, a one gallon sized water bottle which is shaped like a dumbbell.
I created this because I got sick of carrying those gallon jugs from Walmart everyday and couldn't find a good solution...so bam, several months later - I designed this bottle. I tested the market, created prototype after prototype, and for the most part, the people I showed this to had a lot of positive reception towards it. Oh, hell, even Generation Iron showed interest in it, they posted an article about it. So I guess I'm onto something pretty cool here that'd be cool for the industry?
I've specifically designed this bottle to attract bodybuilders to it and would love to share this campaign with y'all and get everyone's thought/feedback on it.
Heck, if you guys could share the Kickstarter with your gym bros/social media that'd be even better so we can get the word out.
Here's the link:
Let me know what ya'll think. Would love to hear some feedback. Would severely appreciate the support in sharing this as its pretty much a niche product on Kickstarter!
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It's happened! One of the world's great authorities on muscle building has once again joined forces with Bodybuilding.com in an exciting new partnership. The real beneficiary? It's you!
It's happened! One of the world's great authorities on muscle building has once again joined forces with Bodybuilding.com in an exciting new partnership. The real beneficiary? It's you!
Performix athlete Mike Vazquez takes calisthenics training to a whole new level. Check out his inspiring story, and try his full-body workout!
Performix athlete Mike Vazquez takes calisthenics training to a whole new level. Check out his inspiring story, and try his full-body workout!
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Here are 10 legit problems from the life we love, and what you can do to overcome them!
Here are 10 legit problems from the life we love, and what you can do to overcome them!
Whether your goal is to increase muscle strength or size, we've taken the guesswork out of supplement shopping with the best products to help you get as big and strong as possible!
Whether your goal is to increase muscle strength or size, we've taken the guesswork out of supplement shopping with the best products to help you get as big and strong as possible!
Your posture says a lot about your personality. It also says a lot about how your joints and muscles are working. Here's everything you need to know about assessing your postural deviations and how to fix them!
Your posture says a lot about your personality. It also says a lot about how your joints and muscles are working. Here's everything you need to know about assessing your postural deviations and how to fix them!
First to the mods this is a real question about bodybuilders. Please don't make me go post this in /r/fitness
These are just a few people's views on abs but they are all very different methods of training.
Other than just pure consistency is there a proven method for ab training that everyone would agree works best?
After losing over 100 pounds, there's no stopping Brad from fully unleashing his potential. The sky's the limit!
After losing over 100 pounds, there's no stopping Brad from fully unleashing his potential. The sky's the limit!
The Sultan of the Step-over's skill is highlighted by his athletic build. Elevate your game and upgrade your physique with this Ronaldo-inspired training regimen!
The Sultan of the Step-over's skill is highlighted by his athletic build. Elevate your game and upgrade your physique with this Ronaldo-inspired training regimen!
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These five sets of exercises go far beyond your typical ab workout. Learn how to build the abs you want, while strengthening the rest of your body, too!
These five sets of exercises go far beyond your typical ab workout. Learn how to build the abs you want, while strengthening the rest of your body, too!
Have you ever wished that those tatted-up bodyweight experts would tie their vision of strength into a single "do this right now" program? Well, wish no more!
Have you ever wished that those tatted-up bodyweight experts would tie their vision of strength into a single "do this right now" program? Well, wish no more!
So I would like to consider myself an aspiring bodybuilding. I'm still young, and not going to hop on the juice for a few years. But since I am turning 18 I want to get a tattoo. But the combination of tattoos and bodybuilding poses some unique concerns. One is the tattoo getting stretched, torn, or warped, which is particularly concerning to me as I am prone to stretch marks. To negate this I am planning on getting it on my wrists, as the wrists pretty much stay the same ish size no matter how big you get. The other is how tattoos might effect me in a compition. To deal with this I am planning on getting it as a dark brown color, so it should completely disappear under fake tan.
So, since so many of you have so much more experience than me, is there anything else I should bare in mind regarding tattoos and bodybuilding? Any special concerns i am missing or anything?
Janos Blahino is bigger than Serge Nubret
pm me if interested. i rather give them away than throw away
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When a competitor undergoes a dramatic weight-loss transformation but lacks the chiseled physique and symmetrical perfection to win, do they still have a place on the bodybuilding stage?
When a competitor undergoes a dramatic weight-loss transformation but lacks the chiseled physique and symmetrical perfection to win, do they still have a place on the bodybuilding stage?
There are major obstacles on a strict budget, but I will outline how to achieve your bodybuilding goals nonetheless. Follow these tips and you can do it, too!
There are major obstacles on a strict budget, but I will outline how to achieve your bodybuilding goals nonetheless. Follow these tips and you can do it, too!
I was on stronglifts 5x5 for about 3 months, then started a 5/3/1 for another 3 months till now.
I made solid strength gains and have been eating to bulk. I want to try a hypertrophy program out. I realized this when I failed this workout mid way through (http://bbcom.me/2rSu5VC).
Is there a program that approaches bodybuilding with the same level of organization and detail as the above strength programs?
I'm a bit wary of the bodybuilding.com stuff because there's so much.
Who do you think is the biggest and strongest bodybuilder that has ever walked the Earth?
Nutrition is important to all, especially vegan athletes. This is possible while adhering to a Vegan diet and lifestyle, but careful planning is necessary. See how I do it
Nutrition is important to all, especially vegan athletes. This is possible while adhering to a Vegan diet and lifestyle, but careful planning is necessary. See how I do it
Let's face it, you're going to be tempted to indulge every now and again—it's only natural.
Going hard in the gym while keeping a sound diet is a lot of work, and there are worse things than wanting to unwind (a little) with friends and family. That said, it's hard to relax when you know you're sabotaging your lean physique. Playing the macro-counting game is a sure-fire way to take the fun out of a good time. Just remember: Moderation is key. Yes, you can still get a buzz without destroying all your hard work, but it'll be a lot easier if you make smart drinking choices. We're not promoting the sauce, but this comprehensive drink guide will help you curb the damage in enjoying a cold one or two (or three).
| Brand | Calories | Carbs (g) | ABV (%) |
| Bud Select 55 | 55 | 1.9 | 2.4 |
| Beck's Premier Light | 64 | 3.9 | 2.3 |
| Miller64 | 64 | 2.4 | 2.8 |
| Molson Canadian 67 | 67 | 2 | 3 |
| Michelob Ultra | 95 | 2.6 | 4.2 |
Amounts are per 12 oz.
There's good news, moderate beer consumption has been linked to decreasing heart disease and lowering the risk for hypertension. Again, the key is moderate consumption—meaning two drinks a day for men and one drink a day for women. For starters, not every beer is made the same way and most contain powerful antioxidants called phenols. Phenols are more commonly found in ales, so your tall boy can pack on the health benefits. That's only with moderate consumption, not chugging down several beers.
Ales: Left Hand Good Juju is an ale that's blended with exclusive herbs and spices, creating a fuller flavor. And, it's also got dash of ginger—a superfood that has been seen to alleviate post-workout inflammation and ease a sour stomach. It only has 131 calories, 12.1g of carbs, and a 4.5% alcohol content. A pale ale to add to the list is Sierra Nevada Pale Ale, which is made with hops and a slight orange blossom. Reap its phenol benefits at only 175 calories, 14.1g of carbs, and 5.6% alcohol content.
Light beer: When you're looking to go a bit lighter (and cheaper), Bud Light might be your choice. It only contains 110 calories, 6.6g of carbs, and a 4.2% alcohol content.
Alcoholic cider: We haven't forgotten the cider fans: Magners Irish Cider Original is our choice here. It has only 150 calories and 14g of carbs.
Stout: Associated with Irish car bombs, Guinness Draught surprisingly makes the healthy list. Why? Because it's phenol-rich. Macro-breakdown: 119 calories, 9.7g of carbs, and a 4% alcohol content.
Lager: We're going Dutch here. Heineken Lager is a classic beer. It clocks in at 110 calories, 8.5g of carbs, and a 4% alcohol intake. Plus, it's made with high standards in mind, using only water, hops, and yeast.
Wine doesn't just taste great, it's good for you. Studies have shown that red wine beats white in health benefits due to the compound reservatrol. Reservatrol has been linked to reducing the risk for certain cancers, preventing age-related memory decline, inhibiting weight gain, and protecting your pearly whites.
For those who are white wine fans, stick with the drier whites like Rieslings of Sauvignon Blanks. They have their own health benefits. A study published in the Journal of Agricultural and Food Chemistry found that antioxidants in white wine are similar to that in olive oil—boosting heart function.
| Brand/Type | Calories | Carbs (g) | ABV (%) |
| Carlo Rossi White Zinfandel | 85 | 7.5 | 8 |
| Martini & Rossi Prosecco | 105 | 5 | 10.5 |
| Franzia Cabernet Sauvignon | 117 | 5 | 12.5 |
| Syrah | 122 | 4 | 12.5 |
Amounts are per 5 oz.
Getty
Mixed drinks can easily sneak in the extra, unwanted calories, such as a Long Island Iced Tea can pack on a few hundred calories. The goal is to keep the drink simple, limiting what type of syrups and mixers you throw into it.
The simplest drink you can order is a vodka soda with lime: 1 shot of vodka, 4 shots of soda water, and 1-2 limes—containing roughly 75 calories and 0g of carbs.
Skip the margarita mix, and make your own—the added sugars from a mix will destroy your macro-game for the night. All you need: 2oz of tequila, 1 1/2oz lime juice, 1oz orange juice, 1 teaspoon of agave, and 1 lime wedge. Agave is a great sugar substitute that has only 21 calories and 5g of carbs in one teaspoon.
Make a 200-calorie Cosmo by subbing in club soda for liquor. The recipe: 2oz of citrus-flavored vodka, club soda, cranberry juice, and juice from a lime wedge.
| Brand | Calories |
| Pendleton | 96 |
| Jack Daniel's | 98 |
| Bushmills | 98 |
| Jim Beam | 100 |
| Jameson | 104 |
Amounts are per 1.5 oz. All contain zero carbs and 40% alcohol by volume.
| Brand | Calories | ABV (%) |
| Skinnygirl Bare Naked | 75 | 30 |
| Smirnoff Sorbet Light | 78 | 30 |
| Monarch Citron | 84 | 35 |
| Ketel One | 96 | 40 |
| Absolut | 96 | 40 |
Amounts are per 1.5 oz. All contain zero carbs.
| Brand | Calories | ABV (%) |
| Monarch Pineapple | 79 | 30 |
| Malibu | 81 | 30 |
| Captain Morgan | 86 | 35 |
| Myers | 0.4 | 40 |
The mixer really determines it all—calories and macros. Syrups, soda, and juices are all empty calories, which can make a negative impact on your hard-training muscles.
Caloric information courtesy of manufacturer websites and getdrunknotfat.com
You're about to go on one wild ride! Join fitness athlete Ashley Horner as she takes you through her favorite circuit workout. Try not to puke!
You're about to go on one wild ride! Join fitness athlete Ashley Horner as she takes you through her favorite circuit workout. Try not to puke!
Just how much body fat should be lost will depend on one's goals. Let's examine the most effective ways the severely overweight through advanced trainer can lose fat.
Just how much body fat should be lost will depend on one's goals. Let's examine the most effective ways the severely overweight through advanced trainer can lose fat.
You see someone who's pretty jacked, maybe saucing you don't really know but they look a good 235 at 6'1 lean but they only actually weigh like 205-210 because they have a bone structure that's long and smalll insertion origin points but with full muscle bellies wide shoulders and a tiny 28 inch waist. As in, really good genetics I guess. This might be a shitpost i don't know, but I've seen it for all the morphs. What I just described would be a mesomorph I guess, an ecto would be u/mdisbrow lol. Thick ass joints and overall larger looking bone structure with wide thick shoulders and torso .
Hello,
I'm looking for a role model intellectual with a healthy, admirable body--either male or female, I guess. Someone almost as important as Steve Jobs or Elon Musk, you know? (Basically, body first, then intellectual, artistic, or social achievement second.)
Any ideas?
Tired of being the skinny girl? We've got your fix. Use these four tips to put some lean muscle on your ectomorph body. Get rid of your chicken legs and T-Rex arms for good!
Tired of being the skinny girl? We've got your fix. Use these four tips to put some lean muscle on your ectomorph body. Get rid of your chicken legs and T-Rex arms for good!
Bodyweight training isn't just for martial artists and other wiry athletes. Match the perfect movement with the right rep scheme, and build muscle without any equipment!
Bodyweight training isn't just for martial artists and other wiry athletes. Match the perfect movement with the right rep scheme, and build muscle without any equipment!
Cheat meals don't have to spell diet disaster. In fact, a well-structured cheat meal can help you surmount weight-loss plateaus! Cheat smart with these must-read tips.
Cheat meals don't have to spell diet disaster. In fact, a well-structured cheat meal can help you surmount weight-loss plateaus! Cheat smart with these must-read tips.
Fitness can be an intimidating endeavor. We want to help you overcome your fears. So you can walk into the gym and rock it!
Fitness can be an intimidating endeavor. We want to help you overcome your fears. So you can walk into the gym and rock it!
Beginners, here are the 10 most important training elements you must master, and eight-week full-body beginner's program to start you off on the right foot.
Beginners, here are the 10 most important training elements you must master, and eight-week full-body beginner's program to start you off on the right foot.
Since you know that lifting pink dumbbells isn't going to get you a lean, sexy and fit body, let's discuss what you should be doing in the gym.
Since you know that lifting pink dumbbells isn't going to get you a lean, sexy and fit body, let's discuss what you should be doing in the gym.
There's no shortcut to advanced bodyweight movements, but they come with a reward anyone can see. Here are the telltale signs that you built your body the old-fashioned way!
There's no shortcut to advanced bodyweight movements, but they come with a reward anyone can see. Here are the telltale signs that you built your body the old-fashioned way!
With the price of extra baggage these days, who wants to load a rack of dumbbells or plates onto a plane? Instead, use these workouts to build muscle using your own body.
With the price of extra baggage these days, who wants to load a rack of dumbbells or plates onto a plane? Instead, use these workouts to build muscle using your own body.
If you're getting ready to shed some body fat, a full body workout is a great choice to start with. Here are 3 great workouts to choose from! Check it out!
If you're getting ready to shed some body fat, a full body workout is a great choice to start with. Here are 3 great workouts to choose from! Check it out!
Whether you've shied away from these out-of-the-ordinary exercises because they're too difficult or simply because you didn't know they existed, we've compiled them into a workout that will work your entire body. Try this upper-body/lower-body two-day split for a full-body blitz your muscles will never see coming.
Body Glove's Stand Up Paddle Suit in Borderline features raglan cap sleeves and zipper front detail with bright, retro colors. You can wear this while doing stand up paddleboarding, kayaking, water skiing, swimming, or while practicing yoga on the beach.
Body Glove is giving away 20 suits to 20 lucky readers! Enter Muscle & Fitness HERS Summer 2017 sweepstakes today.
All entries must be received by 11:59 p.m. EST on June 9, 2017.
1.How To Enter: Beginning at 12:01 a.m. (EST) on May 22, 2017, visit http://bit.ly/2qZo0cT Website and follow the Body Glove sweeps directions. All entries must be received no later than 11:59 p.m. (EST) on June 9, 2017. Only one internet entry per person and per e-mail address will be accepted. Subsequent entries on a single day will be disqualified. Subsequent attempts made by the same individual to submit multiple internet entries on a single day by using multiple e-mail addresses or otherwise will be disqualified. In the event of a dispute over the identity of an online entrant, entry will be deemed submitted by the authorized account holder of the e-mail address associated with the entry. Authorized account holder is defined as the person assigned to an e-mail address by an Internet access provider, on-line service provider or other organization responsible for assigning e-mail addresses. All materials submitted become the property of American Media, Inc. and will not be returned.
2.Winner Selection / Random Drawing: Winner will be selected in a random drawing to be held on or about June 6, 2017 from among all eligible entries that are complete. The random drawing will be conducted by representatives from Sponsor whose decisions are final and binding in all respects relating to this Sweepstakes. Odds of winning a Prize depend upon the total number of eligible entries received.
Prize: Twenty (20) winners will receive one (1) Body Glove Stand Up Paddle Suits.
Total approximate retail value is a maximum of $107 each, $2140 for the entire sweeps.
No transfer, substitution or cash equivalent for any prizes will be permitted, except at the sole discretion of the Sponsors due to prize unavailability for any reason, including but not limited to, cancellation, scheduling conflicts or an event of force majeure, the remaining components of the prize will be awarded and the Sponsors’ obligation to the winners will be fulfilled, and no other additional compensation will be provided. Sponsors reserve the right to substitute the prize of greater or equal value.
3. Giveaway is open only to legal residents of the United States and the District of Columbia, 18 years or older. Employees of American Media, Inc., its affiliates, subsidiaries, advertising or promotion agencies, and their immediate family members and/or those living in the same household of each are not eligible. Void in Puerto Rico, Canada, and where prohibited or restricted by law. No substitution or transfer of Prize is permitted. All federal, state and local taxes and any expenses relating to the acceptance and use of a Prize are the sole responsibility of each Winner. All federal, state and local laws apply.
NOTE: Internet entry must be made by the entrant, only at the authorized website address of http://bit.ly/2qZo0cT. Entries made by any other individual or entity and/or originating at any other Internet website or e-mail address, including but not limited to commercial contest subscription notification and/or entering service sites, will be declared invalid and as such ruled ineligible for this contest.
7. OPT-IN: Any information entrants provide to the Sponsor will be used to communicate with entrant in relation to these Sweepstakes. Sponsor may also share this information with third parties who are participating in this program. Sponsor or third parties may contact entrants at a future date about services the Sponsor believes entrants will find of interest.
8. Requests for the names of Winners must be received by July 16, 2017. Residents of Vermont may omit return postage.
9. This Sweepstakes is sponsored by American Media, Inc., 1000 American Media Way, Boca Raton, FL 33464.
Weight training can be therapeutic and is recommended for the prevention and treatment of many diseases and illnesses. For example, it is recommended that people with diabetes exercise regularly. This is true for both type 1 and type 2 diabetes.
Weight training can be therapeutic and is recommended for the prevention and treatment of many diseases and illnesses. For example, it is recommended that people with diabetes exercise regularly. This is true for both type 1 and type 2 diabetes.
Vegetarianism, more specifically a vegan lifestyle has gotten more attention recently and I am writing this article to show how it is possible to adhere to a vegan lifestyle and still make great gains as a bodybuilder.
Vegetarianism, more specifically a vegan lifestyle has gotten more attention recently and I am writing this article to show how it is possible to adhere to a vegan lifestyle and still make great gains as a bodybuilder.
Here's a breakdown of what it takes for your body type to get the results you need and exactly what to eat and what supplements to take. Keep reading to find out exactly what to eat to ensure that you get results!
Here's a breakdown of what it takes for your body type to get the results you need and exactly what to eat and what supplements to take. Keep reading to find out exactly what to eat to ensure that you get results!
Some claim they get fat, others claim it is too expensive (???) and still others complain of gastro-intestinal disorders. But in my eyes anyone who is not lactose intolerant is selling his gains short if he is not supplementing with milk and a lot of it.
Some claim they get fat, others claim it is too expensive (???) and still others complain of gastro-intestinal disorders. But in my eyes anyone who is not lactose intolerant is selling his gains short if he is not supplementing with milk and a lot of it.
This article will examine the latest research on sexual practice and its application within the context of an athletic training program...
This article will examine the latest research on sexual practice and its application within the context of an athletic training program...
Is the Dollar Menu your way of getting protein on the cheap? Your body deserves better. Take control of your nutrition without going broke!
Is the Dollar Menu your way of getting protein on the cheap? Your body deserves better. Take control of your nutrition without going broke!
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Marius Bugge
Let's not kid each other: 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.
“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.”
Which is why getting yourself on a 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 be ingesting roughly eight to 12 calories per pound of your body weight per training day, depending on how active you are and how much fat you need to shed. If you’re already fairly lean and you just want sharper muscular definition, you’re allowed 12 to 15 calories per pound of body weight. (Though, start on the low end and see how it goes.) So if you’re a 200-pound guy looking to get lean, you’re looking at roughly a 2,000-calorie-per-day diet.
And 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.
So let’s start with strength-training days.
First, 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.” All told, that means roughly 1g of protein per pound of body weight (at 4 calories per gram).
Then there are carbs: Yams, sweet and white potatoes, white rice, 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.
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.)
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.
And remember: Timing is important, too.
“Earn your carbs,” says Murphy, who suggests 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, and it’s hard to screw up.”
Marius Bugge
“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 secondary 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 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.)
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.) the 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. Slowly return the weight to the overhead starting position. Then the triceps dip is Bryant’s top choice for hitting this deep-down part of
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, keeping your body at a 45-degree angle.
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%. 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.
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 kettlebell windmill, 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.
Marius Bugge
News flash: Biceps may be cool, but 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 at the 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. Slowly return the weight to the overhead starting position.
Then the triceps dip is Bryant’s top choice for hitting this deep-down part of the triceps. Set up on a dip bar as 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.
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 benefits. “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.’ ”
The first is the farmer’s walk, a Strongman staple that works the whole body, developing powerful legs and hips, increased core strength and 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.”
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. To do it, set up as 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.
Marius Bugge
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.
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.
Marius Bugge
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. Drape two towels evenly over a pullup bar, take hold of both ends (palms facing each other), and perform pullups. You’ll activate a ton of muscle fibers with this and because the towels are thick and you have to constantly squeeze them, you’ll also smoke your forearms and develop an iron grip. Perform 50 total pullups in as few sets as possible.
“Hammer curls are also an outstanding exercise for biceps growth,” 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 farther, 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. The chains make the lift more difficult at the bottom of the exercise, and lighten as you curl up. This allows you to overload your biceps with more weight. Do five sets of eight to 10 reps.
Marius Bugge
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 tear-drop-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 five-pound plates during squats. 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.
To really fill out a pair of 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 up to 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.
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 farther 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.
