The 10-Minute, Muscle-Building Bodyweight Circuit

Ian Spanier

WHAT IT IS: 

A four-station bodyweight circuit designed by L.A.-based trainer Andy McDermott. You start with two stabilized exercises performed under control: hanging leg raises and walking lunges. Then finish with a pair of explosive moves: clapping pushups and squat jumps. Set a manageable pace. 

HOW TO USE IT: 

The stabilized exercises serve as active recovery from the explosive work. Since you're using a different leg-raise variation on each set, you'll hit your abs and obliques from many angles. This is total-body HIIT that'll have you sweating and leave your core sore the next day. 

“The goal isn’t speed—it’s control,” McDermott says. “If you swing your legs, you remove core activation from the equation.”

Andy McDermott is a fitness coach in Hollywood and owner of McDermott Family Fitness (mcdermottfamilyfitness.com).

No

Topics: 

Adventure racing

Body Weight

Bodybuilding

Bodyweight workouts

Quick workouts

Burn Fat

Build Muscle

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Body Transformation Programs Are a Sham

We crave quick results and quick fixes. It sells and it sells very well, in fact. But does it equip you with skills you can apply for the rest of your life?

So, you’re looking to transform your physique. You’ve been Googling personal trainers in your local area as well as body transformation photos and success stories. Your motivation is high, you had your last big feed on a Sunday night so you’re ready to rock as of Monday. Life is peachy despite sacrificing your social life, favorite food and treats, and being constantly hungry—unless your transformation is to bulk up. Bulking up is even better! You get to eat loads, but wait, no pizza? Pounds of rice and vegetables? Unholy amounts of fish?

read more

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Mark Bell's Power Project post-Bodybuilding show episode | Mark talks about lead up to the show, PED differences between Powerlifters and Bodybuilders, and more

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I made a push notification feed (desktop/mobile) for posts of r/bodybuilding that have a minimum of 800 Karma.

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Francis Benfatto shows how gacefully a bodybuilder can age

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Bodybuilder experts/youtubers disagree list?

TBH it's frustrating me because i don't know who to trust lol

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The Full-Body Dumbbell Workout You Can Do Anywhere

All you need for this workout is a pair of dumbbells and some patience. This workout is all about form, using slow positives and even slower negatives to help you focus on doing these six exercises just right.

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The Full-Body Dumbbell Workout You Can Do Anywhere

All you need for this workout is a pair of dumbbells and some patience. This workout is all about form, using slow positives and even slower negatives to help you focus on doing these six exercises just right.

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IFBB Pro Mike Morris | Discussing (the dark side of) Bodybuilding

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Mark Bell places 1st in masters heavyweight and comes 2nd in open at his first bodybuilding show

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Mark Bell at his first bodybuilding show

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Bodybuilder hires LA fitness personal trainer (prank video)

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Has anyone else thought about the idea of an animal bodybuilding?

Specifically like a gorilla. What if someone managed to train one to lift weights, give him the right foods, and hook him up with some of dat monkey growth hormone. Imagine a fucking 600 lb monster of pure muscle, hair shaved, carb loaded and shredded to the fucking bone.

Step down Phil Heath, Harambe's reign is about to begin.

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Meet The Bodybuilder Trying To Build Sweden's Freakiest Physique

Joar Fällmar is calm, intense, and driven to succeed in the gym and on the stage. Meet the up-and-coming European bodybuilder who is going to be your next shoulder day motivation!

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Meet The Bodybuilder Trying To Build Sweden's Freakiest Physique

Joar Fällmar is calm, intense, and driven to succeed in the gym and on the stage. Meet the up-and-coming European bodybuilder who is going to be your next shoulder day motivation!

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Excellent NY Times Article About Phil Heath and Bodybuilding in General (2016)

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The Elevator Press Finisher to Upgrade Your Upper Body

Tom Hardy’s 7 Most Extreme Body Transformations

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Bodybuilder Logic - Ronnie Coleman Is In A Wheelchair Therefore Heavy Lifting Is Bad!

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Anyone follow Jason Gallant? An older legitimate natural Bodybuilder. Promotes crazy micro rep ranges and has a goofy Canadian sense of humor.

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Should I feel this hungry after a bodybuilding show? (24M)

Had a bodybuilding show 2 weeks ago. I'm 152 pounds, 5'8", and feeling very hungry with ~4500 calories per day. Been weighing and tracking all my food for the last year.

I cut down to 150 pounds from 184, with ~2900 calories at my lowest. Never felt too hungry. Didn't feel too hungry last week either. For the last few days, I feel like I can eat PB&J sandwiches and bananas all day, haha

I'm not sure if I should listen to my body and eat because I feel hungry or slowly increase my calories back to normal?

Appreciate any tips!

Note: I hope this doesn't break this rule "3.7. Requesting fellow redditors to diagnose a medical condition is inappropriate (and dangerous) and these posts might be removed.", I'm wondering if anyone has any experience with reverse dieting after a bodybuilding show. Cheers!

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Arnold onstage at a bodybuilding show in London with Wag Bennett the promoter who was a surrogate dad to him.

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Best Kinobody “progress pic” yet...

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Why do these body builders on YouTube always tuck their ears in their hats? You see it all the time and only body builders

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What bodybuilder would you say has the best delts (aesthetically speaking)?

Looking for inspiration/motivation/new ideas for my workouts.

I'm starting over and looking to get into body building (aesthetics). Hoping to do a competition next year in September. Already got a solid strength base (915/1000 for 1000lb club).

Gotta say I don't think I've ever been as motivated to crush it in every aspect of my life like I am now. Subreddits like this have given me a lot to shoot for and I wanna thank every one of ya for the constant inspiration you give me. Just came back from a long vacation (to Croatia) and for some odd reason I feel unstoppable, like every aspect of my life (gym, work, relationships) is about to improve immensely, and it all begins today. Can't fucking wait.

Thanks in advance guys, love you all!

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Jeremy Buendia back when he did light weight bodybuilding (thoughts)

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Interesting rare interview with Jay Cutler talking more about the business side of bodybuilding

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Bodybuilding.com's Foundations of Fitness Nutrition Course

Before you change anything in your diet, watch this video series! Build the knowledge base you need to achieve any athletic or physique goal.

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Bodybuilding.com's Foundations of Fitness Nutrition Course

Before you change anything in your diet, watch this video series! Build the knowledge base you need to achieve any athletic or physique goal.

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The 20-Rep Squat Challenge to Test Your Lower Body

72nd MEN´S WORLD BODYBUILDING CHAMPIONSHIPS: INSPECTION REPORT

On the next link is available the Inspection Report with all the information related to the next coming 2018 IFBB Men´s World Amateur Bodybuilding Championships & 13th World Classic Bodybuilding Championships that will be held in Benidorm (Alicante, Spain), November 7th to 12th.

https://ifbb.com/wp-content/uploads/PDF/Inspection-report-benidorm-2018.pdf

The event, that includes as well the 1st. IFBB Men´s Physique World Cup; will be celebrated in coincidence with the IFBB World Ranking Gala and the 72nd IFBB International Congress.

La entrada 72nd MEN´S WORLD BODYBUILDING CHAMPIONSHIPS: INSPECTION REPORT se publicó primero en IFBB.

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First Natural Bodybuilding Show With UKDFBA Novice Regional

Hi guys! Quick update to this last post 2 weeks ago. 2 Weeks Out Novice UKDFBA

So I thought I would share the photos with you - night before comp all tanned and ready to go (still waiting for show day pics).NIGHT BEFORE SHOW PHOTOS

Unfortunately, it as a tough novice class - with 5 other guys. Out of all the previous regional shows this year I had seen for this class, this regional show had by far the toughest competition of them all. Just my luck! I have to be honest, they certainly looked like they had a few years more over me in terms of gaining quality mass. For a novice, I actually felt out of place which I guess is every competitors nightmare on stage! (hopefully I will have some more photos up soon with the others), but I made the mistake of not having a proper off season before going into this.

How do I feel about the competitive aspect? Well, truthfully, I don't think it is something for me. As a personal trainer and educator, I love the gym to build my body and I love to inspire and educate my clients to help them build theirs. But from a competitive aspect, the ball game changes. If you do wish to compete regularly and be good at it, it does need to be your primary goal, and you need to LOVE THE PROCESS of the prep (something which I didn't enjoy and by the end of it all, I just literally stalled - both physically and mentally).

I will get a more detailed write up for you guys over the next couple of days. But I thought I would update you guys for now.

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Only fat on my body is in the belly. How do I gain mass but cut down in the stomach?

5”10 - 145 lbs

25 years male

---

I’m lifting 5 days a week and swimming 2 days. I get stronger every week and getting bigger arms chest etc. I can bench 200, curl 75, and push 90 on dumbbell tricep pushdown.

My belly is the only big thing and I believe it’s due to beer. I drank a lot of beer. I have decided to cut beer and sugar. It’s been one week of this and I am not missing either from my diet. I am also using creatine and mass gainer protein daily and I have gained 15 lbs in three weeks. My body looks bigger but my belly looks the same. It’s just a slow process to cut belly fat right? Am I doing something wrong? I know I’m rambling I’m just really focused on having a nice body :)

Thoughts ???

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How do some bodybuilders like Jeremy Buendia develop certain proportions?

I saw he was a 4x going for 5 winner in something can't remember what.. I don't mean to take respect away but his delts looked awkward to me. Of course he annihilates me in every aspect but here's my question.

How do some bodybuilders develop disproportionate arms as if they were synthold or something. He would be disqualified I assume if he did use some shit wouldn't he? He had a sick chest arms everything but his shoulders looked so weird I couldn't help it.

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Mark Bell less than a week out from his first bodybuilding show.

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Beach Body or Bodybuilder? How Men Should Train and Eat for Each

Not all training is the same. Bodybuilders train with heavy weights to create a large, balanced physique. If you're after a beach body, you're looking for a leaner look, so you need to eat and lift a little less. But there's more to it than that.

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Beach Body or Bodybuilder? How Men Should Train and Eat for Each

Not all training is the same. Bodybuilders train with heavy weights to create a large, balanced physique. If you're after a beach body, you're looking for a leaner look, so you need to eat and lift a little less. But there's more to it than that.

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John Meadows Speaks on Drugs & Nutrition for Bodybuilding - elitefts.com

This got me through cardio this morning and I thought it would have some useful information for others as well.

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Buendia's proportions looking funny. While the lower part of the mirror is making him look like a goblin, if say the top part is normal but even still, his upper body just doesn't look right.

submitted by /u/bravo135 [link] [comments]

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The 3 Rules of Upper Body Training for Tall Guys

Above 6 feet, the rules change! Here are three essential guidelines that need to steer strength work for big guys for safety and maximum muscle gain.

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The 3 Rules of Upper Body Training for Tall Guys

Above 6 feet, the rules change! Here are three essential guidelines that need to steer strength work for big guys for safety and maximum muscle gain.

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5 Experts Talk Steroids and Bodybuilding

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Who's ready to see the most amazing bodybuilding posing routine ever at the Olympia?

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5 CrossFit WODs Every Bodybuilder Should Try

Have no fear. You can do these WODs and still make massive gains! It'll hurt, but you may like it more than you think.

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5 CrossFit WODs Every Bodybuilder Should Try

Have no fear. You can do these WODs and still make massive gains! It'll hurt, but you may like it more than you think.

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Larry Wheels claims to have 21 inch (53.34 cm) arms, the same size as Chris Hester. How common do you think it is for bodybuilders to exaggerate their measurements?

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The Man Who Saved Bodybuilding

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How old were you when you first starting bodybuilding? And what was your initial motivation?

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BodySpace Member of the Month: From Dirty Bulk to Clean and Lean

After years of lifting heavy and eating anything it took to lift more iron, this father of two discovered a better way to build strength and satisfy his hunger for competition.

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BodySpace Member of the Month: From Dirty Bulk to Clean and Lean

After years of lifting heavy and eating anything it took to lift more iron, this father of two discovered a better way to build strength and satisfy his hunger for competition.

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The Brute Strength Showdown: Bodybuilding Versus CrossFit, Olympic Lifting, And Powerlifting

Watch Bodybuilding.com athlete Lawrence Ballenger go head-to-head against elite strength athletes in this unique and hilarious gauntlet of strength and athleticism!

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The Brute Strength Showdown: Bodybuilding Versus CrossFit, Olympic Lifting, And Powerlifting

Watch Bodybuilding.com athlete Lawrence Ballenger go head-to-head against elite strength athletes in this unique and hilarious gauntlet of strength and athleticism!

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For better or worse Dorian Yates pioneered modern bodybuilding and changed the criteria for winning contests.

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PHOTOGRAPHIC GALLERY 2018 49th BRAZILIAN BODYBUILDING CHAMPIONSHIP

PHOTOGRAPHIC GALLERY 2018 49th BRAZILIAN BODYBUILDING CHAMPIONSHIP

La entrada PHOTOGRAPHIC GALLERY 2018 49th BRAZILIAN BODYBUILDING CHAMPIONSHIP se publicó primero en IFBB.

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Is this enough to get a full body workout?

Hello all! I'm an experienced gym goer who has trouble exercising and eating right. While I know both are important, I want to at least surmount one of my issues here so I'm not overwhelmed.

I want to properly use my colleges gym and get a full body workout but I don't entirely know what to do.. however, when I've gone there, I generally use these machines that I think are good (but I just use them up until I hit my limit. I did not do sets, only reps.)

77 Arm Extension - triceps

86 Fly - Pectoralis Major

66 Row - Lattismus Doris, Teres Maj., Biceps, mid trap., rear delts, rhomboid

39 Hip Abduction - Glut. Med., Glut. Max, Piriformis, Tensor fasciae latae

38 Hip Adduction - Adductor Magnus, A. Longus, A. Brevis, Pectineus

45 Abdominal - Rectus Abdominis, Internal and External oblique

64 Overhead Press - Anterior Deltoid, Mid Deltoid, triceps(basic), biceps(advanced)

71 Lat Pulldown - Latissimus dorsi, teres Maj., Biceps brachii, Mid traps, rhomboid, triceps, Pectoralis major and minor, deltoid, upper traps, Rectus abdominis

72 Back Extension - Erector Spinae, deep spine extension

76 Arm Curl - Biceps Brachii, Brachialis, Brachioradialis

There are more machines than what I've listen, and some free weights (which I try curling for 8 sets x 10 reps at 20lbs).

Is this enough for a good full body workout? To successfully build muscle, and once I eat a lot, will this work? Every time I try to research fitness I always get overwhelmed which is really bad but our muscly Arnie terminator is inspirational and made me want to care for myself even more. Any help is appreciated! Thank you!

I'm 5'10 and 160lbs. (177.8cm & 72.6kg)

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Ideal Body Weight: Is There Such a Thing?

Lean and fat mass change together, making the whole process more complicated.

One of the most common questions I am asked when I sit down with a client to establish a plan is, “What should I weigh?”

 

That is understandable amidst the sea of opinions and cultural pressures. It’s so hard to know what weight to aim for and still maintain a healthy body image. We get so focused on the number on a scale that we can lose sight of what really matters at the end of the day—being healthy and able to lead a full life.

 

read more

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5 Adaptogens to Benefit Your Brain and Body

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4 Reasons Bodybuilders Should Do Cardio Year-Round

BODYBUILDING IN NEPAL: IMPORTANT EVENTS FOR THIS SEASON!

Bodybuilding is strong in Nepal – the millenary country with the highest mountains on Earth- led by the Nepalese Federation of Bodybuilding & Fitness (NFBF) chaired by Mr. Jones Colin Lokendra; always attending the main Asian and International IFBB events.

Besides its own calendar where Nepal is living in 2075, right now; the NFBF is perfectly integrated into the IFBB and the Asian Federation (AFBF) calendar, hosting important events as the 2018 South Asian Championships that will be held coming next 23rd to 25th November in Kathmandu, the Nepal capital city.

The national activity has been boosted, in this year, with important events as the recent 2018 Mr. Pokhara celebrated the weekend 3rd-4th August, in this touristic beautiful city, with near 100 athletes participating and where Monoj K.C. was elected as the overall winner in Bodybuilding. In less than 10 days, Nepal and the NFBF will host the 2nd. Nationwide Bodybuilding Championships, in Kathmandu (17th & 18th August) with a participation expected over 150 Nepalese athletes.

Aghi badha, Nepal…! (Go ahead, Nepal!)

La entrada BODYBUILDING IN NEPAL: IMPORTANT EVENTS FOR THIS SEASON! se publicó primero en IFBB.

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Natural Bodybuilding Has Become a Joke

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Does bodybuilding contribute to the sloping shoulders look?

I noticed bodybuilders like Arnold and Ronnie tend to have sloping shoulders.

Is this because of bodybuilding?

Shoulders look best with their square appearance, it would suck to lose that and have droopy shoulders.

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Ideal Body Weight: Is There Such a Thing?

Lean and fat mass change together, making the whole process more complicated.

One of the most common questions I am asked when I sit down with a client to establish a plan is, “What should I weigh?”

 

That is understandable amidst the sea of opinions and cultural pressures. It’s so hard to know what weight to aim for and still maintain a healthy body image. We get so focused on the number on a scale that we can lose sight of what really matters at the end of the day—being healthy and able to lead a full life.

 

read more

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Jim Stoppani's 5x5+1 Full-Body Program

This update to 5x5 training gets an added dose of heavy training to push muscle and strength gains to the next level.

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Jim Stoppani's 5x5+1 Full-Body Program

This update to 5x5 training gets an added dose of heavy training to push muscle and strength gains to the next level.

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Technically we are all body builders, just some of us are building shittier bodies than other people

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Total-Body Transformation Circuit

Physique competitor and certified personal trainer Brandan Fokken shares his full-body circuit designed to hit every muscle en route to more size and greater strength.

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Total-Body Transformation Circuit

Physique competitor and certified personal trainer Brandan Fokken shares his full-body circuit designed to hit every muscle en route to more size and greater strength.

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Real Body Building

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Broken wrist - advice for upper body training

Foolishly broke my wrist during a game of soccer and am now looking at 4-6 weeks with my left arm out of action. Can't imagine I'm the only one who has been in this situation, so wondered if anyone had advice or workarounds to for upper body strength maintenance?

I realise that machines are my best friend now, but we don't have so many at my gym that are obviously useful in this situation beyond the lateral shoulder fly machine.

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Was Greg Plitt a natural bodybuilder, according to his condemnation of those who weren’t?

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The Father of Modern Bodybuilding Eugen Sandow demonstrates over 40 'strongman exercises' from his books Sandow's System of Physical Training (1894) and Strength And How To Obtain It (1897)

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So much Gold Advice for Bodybuilders in this

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A Champion Bodybuilder's 7 Essential Rules Of Shredding

Winning bodybuilding contests is all about learning: from other bodybuilders, from judges, and from yourself. Derek Lunsford, the 2017 NPC USA Men's Light Heavyweight champ, passes on some good lessons from his first few years on the platform.

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A Champion Bodybuilder's 7 Essential Rules Of Shredding

Winning bodybuilding contests is all about learning: from other bodybuilders, from judges, and from yourself. Derek Lunsford, the 2017 NPC USA Men's Light Heavyweight champ, passes on some good lessons from his first few years on the platform.

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Henri-Pierre recently made the switch from open bodybuilding to classic. He's currently 2 days out from the Tampa Pro. If he wins, how will he do on the Olympia stage?

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Bodybuilding.com Fit Employee Spotlight: Niranh Saniranh

Working as a Bodybuilding.com customer service representative helps Saniranh keep his spirit and fitness on speed dial. Here's how this diehard lifter brings the spirit of Golden Age greats like Serge Nubret back to life in his training!

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Bodybuilding.com Fit Employee Spotlight: Niranh Saniranh

Working as a Bodybuilding.com customer service representative helps Saniranh keep his spirit and fitness on speed dial. Here's how this diehard lifter brings the spirit of Golden Age greats like Serge Nubret back to life in his training!

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The Bodybuilding-Friendly CrossFit Open WOD

Ian Spanier / M+F Magazine

Few televised sporting events are as inclusive as the CrossFit Games. Post high enough scores in the “Open” workouts at your local gym, and you can qualify for Regionals. Dominate Regionals, and you’re in the Games. On TV. In front of millions of viewers.

Simple in theory, tough as hell in practice. First of all, the Open workouts are historically ambitious. Every year, five new Open WODs are announced. Have a look at one of them for this year, 18.1:

Complete as many rounds as possible in 20 minutes of:

• 8 Toes-to-bars
• 10 Dumbbell Hang Clean and Jerks (men: 50 lbs; women: 35 lbs)
• Row (men: 14 calories burned; women: 12 calories burned)

Technically, anyone can do this workout, but very few people, even in-shape guys, will be hitting 12-plus rounds in the allotted time like elite-level CrossFitters. For many of us, 18.1 needs to be scaled back. While we’re at it, why not make the WOD more muscle-building-friendly for those who are into that whole “shredded physique” thing?

To achieve this, we called on Bill Shiffler, C.S.C.S., CF-L1, owner of CrossFit Renaissance in Philadelphia (renaissancephysique.net) and a competitive amateur bodybuilder. In tweaking 18.1 for the M&F crowd, Shiffler swapped out toes-to-bars for cable crunches and the Concept2 rower for barbell rows, while increasing rep counts across the board to help stimulate more muscle growth.

“We’ve sliced and diced 18.1 into a rock-solid back, shoulders, and abs workout that you can knock out in 20 minutes,” Shiffler says. “The goal is to keep moving, but not necessarily at a super-high intensity—we’re bridging the gap between a traditional bodybuilding session and a CrossFit WOD.”

Use the workout below as a stand-alone workout or an additional abs-and-shoulder routine for the week.

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Topics: 

Bodybuilding

CrossFit

CrossFit workouts

from Muscle and Bodybuilding http://bit.ly/2LHJeq6
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