Thursday, January 31, 2019

Kali Muscle Logic, he has to be the worlds smartest bodybuilder.

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The Top 12 Compound Exercises for Every Body Part

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Vegan Bodybuilding

Hey there, I'm a German (so excuse my English please) guy and I watched a Markus Rühl-Video. In that video he talked about vegan nutrition and said that he is fine with vegans and that he's not against vegan nutrition. But he also said, that you can't be a (Pro-)Bodybuilder who does not eat any Kind of animal products. I think he is right. There are some pretty muscular vegan guys, but I don't think there are any sucessful vegan pros. However some/most vegans went ape shit in the comments and said, that he has no idea what he's talking about. What are your opinions/expierences?

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Wednesday, January 30, 2019

Why do so many bodybuilders have heart, knee, back problems?

Some of them look very old, even though they are relativley young, also with that orange skin, looks weird.

I went to the gym everyday for like 40 minutes since 2 weeks and I feel good and all but this just made me think... also I had some back pain and tingly/itchy feeling in the heart area, so I stopped and lost my motivation and I’m starting to think I’m better off not working out.

I’d like to be proven wrong though.

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How Much of a Pro Bodybuilder's Success Is Dependent on Steroids?

Tuesday, January 29, 2019

Who are the biggest bodybuilders today?

Biggest in terms of size!

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Monday, January 28, 2019

If 3 of the best backs in the history of bodybuilding went head to head who would you think would win?

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Malta Federation of Bodybuilding & Fitness celebrated its Annual General Meeting

Past Sunday 27th the Malta Bodybuilding and Fitness Federation celebrated its Annual General Meeting at Fort Fitness, Sliema.

A meeting which was attended by over 100 members, that discussed among other things, the Malta 2019 Calendar of events: the National Championships, IFBB Diamond Cup Malta & IFBB

Elite Pro Malta in the weekend of the 19th-21st April at the Dolmen Hotel, Qawra. Without forgetting the International Grand Prix in conjunction with the National competition ‘The Battle’ on the 31 st August.

At this 2019 General Meeting, was also appointed 2019-2020 Committee:

– Ralph Decelis-President

– Blanche Coppola-General Secretary

– Antonella Bianco-Assistant General secretary

– Gianni Grima-Treasurer

– Anthony Meachen-P.r.o.

– Claudine Debono Refalo, Graziella Gerada & Jean Claude Gelfo-Members

La entrada Malta Federation of Bodybuilding & Fitness celebrated its Annual General Meeting se publicó primero en IFBB.

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Sunday, January 27, 2019

Sorry for the messy collage, but I’ve just got my 3D body measurement - can someone tell me my strengths and weaknesses? 17M / 3 years of lifting / 5’9

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Saturday, January 26, 2019

The 20 Minute Total Body Workout

The point of these workouts is to stay on track with your fitness rather than making up an excuse to skip.

Time seems to be the most important thing in one’s life, only behind family and religion. Being a coach, I see time and time again various things come up. From the kids getting sick, to work keeping you late day after day.

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Friday, January 25, 2019

The 20 Minute Total Body Workout

The point of these workouts is to stay on track with your fitness rather than making up an excuse to skip.

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Beginner bodybuilder question

As a beginner bodybuilder I have question about building muscles and strength.

Why is it better in building muscles and strength, to do 3 series for 20 reps (ex. bench dumbbell press), than 7 series for 20 reps? Or is it really better?

I'm asking cause friend told me that.

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Wednesday, January 23, 2019

5 Steps to Obtain Your Dream Body

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Tuesday, January 22, 2019

Gays in bodybuilding.

I've always been interested in this since I've started getting into this sport.

And this is mostly for the guys. What is y'all's stance on gay men in the sport? It seems like there's a lot of....flamboyant men in the sport, but they're actually super straight. I love getting into this, but I also love looking at all the incredibly hot muscular men. Are there a lot of openly out men in the sport?

Doesn't have to be gay, but mostly queer men.

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The At-Home Bodyweight Workout You Can Do Without Any Equipment

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The At-Home Bodyweight Workout You Can Do Without Any Equipment

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6 Pushup Variations to Challenge Your Upper Body

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6 Pushup Variations to Challenge Your Upper Body

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10 Minutes to a Pain Free Body

Whether you are an athlete or an office worker, preventative maintenance on your body is a big deal.

A good 90% of my clients (both for massage therapy and training) complain of some sort of pain regularly. In fact, it’s often the reason they seek me out in the first place. For the general population, nagging perpetual pain in the upper back, shoulders, and knees is egregiously common.

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Monday, January 21, 2019

Would love your opinion on this Beginner 3 day full body program. ( Im a newwb)

Hey everyone,

I'm 19, 81KG male and just started the gym yesterday. I started this program with a friend down below and am quite enjoying it. The workout took almost 2 hours though and I feel pretty sore today but its not to bad.

Here's the program. https://www.bodybuilding.com/content/the-ultimate-beginner-3-day-full-body-routine.html

Just wondering if this is optimal for Muscle mass growth.

I've been doing 8 reps and 3 sets for every exercise.

Many thanks in advance.

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10 Minutes to a Pain Free Body

Whether you are an athlete or an office worker, preventative maintenance on your body is a big deal.

For athletes or generally active people, minor or severe pain or injury in and around the joints is a regular (and often self-induced) occurrence. In my experience, many of these issues arise from three main shortcomings:

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Saturday, January 19, 2019

How would one's body look like with amazing dieting but little to no exercise?

I'm curious to see

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Friday, January 18, 2019

10 Body-Weight Moves for Big Men

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Favorite bodybuilding/gym youtuber?

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Alternative upper body workouts

I used to workout 4-6 days a week but 2 years ago my wrists got messed up due to a car accident. I've had surgery on one and will probably have the other one operated on eventually. My doctor told me that some workouts are safe for me to do as long as it doesn't involve my wrists bending much or using a severe amount of grip strength. So because of this I'm having trouble finding a way to do a full upper body routine. Does anyone have some suggestions I could do beside just bench press?

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Thursday, January 17, 2019

9 Reasons to Join Bodybuilding.com All Access in 2019

Even though 2019 is already underway, it's never too late to get your goals going. Bodybuilding.com's All Access programs are your answer on how to get there.

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9 Reasons to Join Bodybuilding.com All Access in 2019

An interesting peek into Chinese bodybuilding

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Tuesday, January 15, 2019

6 Moves to Tone and Tighten Your Upper Body

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6 Moves to Tone and Tighten Your Upper Body

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Sunday, January 13, 2019

Most robbed bodybuilder in history. Andreas Munzer.

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Saturday, January 12, 2019

Say what you want about Big Lenny, but the guy has one of the widest frames in bodybuilding. Look at that freak.

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Phoenix Bodybuilding Gyms?

I may soon be looking for job opportunities in the Phoenix area, as my current city is just getting to be way too expensive and I'd love to get away from the cold winters. Can anyone recommend good bodybuilding gyms in the metro area? I'm very much a fan of the true "gyms" with loud music, heavy free weights and good machines vs. "fitness centers". I've been training at an awesome gym frequented by IFBB pros and would love to find something similar.

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Thursday, January 10, 2019

Dorian Yates Spitting the Facts Every Aspiring Bodybuilder Needs to Know

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The bodybuilding poster I photoshopped for our dorm room when I went to america for a semester of university

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Powerlifting to Bodybuilding due to injury

I'm looking to switch to bodybuilding from powerlifting due to back injury (bulging disk) that's preventing me from squatting and deadlifting. I can maybe squat a plate, a plate and half at max. Deadlift is out of the question. Looking for some help/suggestions on programs.

Here are some relevant things > i consider myself a novice lifter, been in the gym about a year, a year and half. I have suffered from fuckarounditis in the past but I have been on nSun program for last 4 month or so (SBD - 280/185/300). I can afford to be in the gym 7 days a week, many hours if needed. I eat healthy, with 50% of my diet being protein. I sleep okay, averages about 6~7. I definitely have been pushing myself too hard which lead to my injury. My gyms pretty shit and doesn't have a lot of machines. I have access to squat racks, cable machines, pullup/dips machine. dumbells. Bodybuilding machines are scarce.

The body parts I'm really looking to grow but find challenging are;

Triceps

- On my bench days, i bench (powerlifting style, working upto topset and back down), tri cable extensions, and skullcrushers but dont feel much on the triceps the next day. For the tri-extension and skullcrusher I aim for 12~15 rep range, 5~ 7 sets. still dont feel much. What am i doing wrong here.

- i never liked them to begin with, but due to the injury now i can't do anything that flexes my spine. Any suggestions on this?

Quads

- my quad size has gone down good half an inch since i stopped squatting a month ago. My gym does not have leg extension machine either so that doesnt help. currently doing some super light squats and dumbell bulgarian split squats but doenst feel like enough.

Glutes/hammys

- Same problem. Due to not deadlifting my glutes and hammys have gotten smaller visibly. We have a leg curl machine but the damn thing is broken.

Thank you for reading my post. All and any insight from you guys are much appreciated.

Edit: Spelling

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Wednesday, January 9, 2019

The Three-Month Body Transformation Workout Plan

Pollyana FMS / Getty

Ready to jumpstart your own body transformation? Try this sample weight lifting plan for women workout from Shannon Dey, M.S., founder and CEO of Bombshell Fitness, a competitive training and coaching group for female athletes.

If this expert-grade routine seems intense, that’s because it is. But if you want to sculpt, tone, and firm your entire body—including those pesky trouble spots—this is your ultimate blueprint. Designed for an intermediate athlete, the following plan is inspired by the programs Dey creates for her Figure and Bikini competition clients.

Dey points out that it will take at least three weeks of consistent nutrition and training to get increase the metabolism enough to see results, so it’s very important to practice patience, be consistent, and stay positive.

This week-by-week training plan switches up the workouts you perform to prevent plateauing and help challenge your body to its maximum potential.

MONTH 1

Week 1: Workout 1 + Daily Cardio

Week 2: Workout 2 + Daily Cardio

Week 3: Workout 3 + Daily Cardio

Week 4: Workout 1 + Daily Cardio

MONTH 2

Week 5: Workout 2 + Daily Cardio

Week 6: Workout 3 + Daily Cardio

Week 7: Workout 3 + Daily Cardio

Week 8: Workout 1 + Daily Cardio

MONTH 3

Week 9: Workout 2 + Daily Cardio

Week 10: Workout 3 + Daily Cardio

Week 11: Workout 2 + Daily Cardio

Week 12: Workout 1 + Daily Cardio

As with most fitness plans, prescriptions may need to be tailored to your specific needs and goals. Always consult a physician before beginning any fitness or weight loss program.

CARDIO

Hero Images / Getty

These cardio workouts are intended to be tough. If you can't complete your entire cardio session in the beginning, don't get discouraged. Push yourself a bit further each day until you can do the entire session at the pace listed. It may take a few weeks of building endurance to be able to complete the entire session. You know you are working at the right level if you are not able to talk on the phone, or read a book, Dey says.

Monday/Wednesday/Friday Mornings

Warm-up: 5-minute treadmill walk

Treadmill Intervals: Complete the rotation below seven times for a total of 35 minutes. If the speed becomes too easy, increase the rate.

1 minute: Incline 5, speed 4.5
2 minute: Incline 5, speed 5.0
3 minutes: Incline 1, speed 5.5

Track Sprints: Complete six 50-yard sprints with 30-second jogs in between

Tuesday/Thursday Mornings

Warm-up: 5-minute stationary bike or treadmill walk

Bike Intervals: Complete the rotation below six times for a total of 45-50 minutes.

1 minute: Level 5, rpm of 110
1 minute: Level 7, rpm of 90
1 minute: Level 9, rpm of 80
2 minutes: Level 11, rpm of 70
15 wide high jumps
15 pop squats
15 switch lunges on each leg
20 high knee runs on each leg

WEIGHT TRAINING

Erik Isakson / Getty

Only do one weight training session per day. Dey recommends breaking up the weight training and cardio sessions for morning and night. However, if you must do your both sessions at the same time, complete the weight training first. All the moves listed here are designed to be performed quickly, but with good form.

Each weight training session should take no more than 45 minutes to an hour.

Most of these sessions include supersets, which means the exercises and their repetitions listed should be performed back-to-back, without rest.

As an example, the following superset of 2 x 15 leg extensions and 2 x 15 leg curls would be performed by completing 15 leg extensions and 15 legs curls back to back, resting, and then performing 15 of both exercises again for a total of two repetitions or “reps.”

WORKOUT SPLIT 1

Monday: Legs

Superset:

2 x 15 leg extension
2 x 15 leg curl

Superset:

4 x 20 wide leg press
4 x 20 shoulder-width smith machine squat

Superset:

4 x 15 leg extensions
4 x 15 narrow stance hack squat

Superset:

4 x 15 leg curls
4 x 15 stiff legs

Tuesday: Shoulders/Chest/Triceps

Superset:

4 x 12 side lateral raise
4 x 15 one arm dumbbell shoulder press
4 x 15 rear lateral raise
5 x 15 incline press

Superset:

4 x 15 pushdowns
4 x 12 bench dips

Wednesday: Back/Biceps

5 x 12 wide-grip pulldowns

Superset:

4 x 15 cg cable row
4 x 20 hyper extensions

Superset:

5 x 15 preacher curls
5 x 12 incline dumbbell curls

Thursday: Plyometrics

Superset:

2 x 20 leg extensions
2 x 20 leg curls

Do the following exercises four times in a circuit, without resting between moves. Rest 1 minute between rounds.

Superset:

10 wide high jumps (Tip: Jump as high as possible and hold for 5 seconds in a deep squat after each jump.)
15 switch lunges on each leg
10 stepup jumps on bench on each leg
15 reverse lunges on each leg
10 gallop squats on each leg

Friday: Butt/Shoulders/Back

4 x 10 shoulder press
4 x 10 wide-grip pull downs

Superset:

4x 15 each leg butt machine
4 x 15 good mornings
5 x 10 high bench step ups

gradyreese / Getty

WORKOUT SPLIT 2

Monday: Quads

Superset:

4 x 12 leg extensions
4x 12 weighted reverse barbell lunge

Superset:

4 x 15 dumbbell narrow squats
4 x 12 shoulder-width hack squat

Tuesday: Shoulders/Triceps

Superset:

4 x 12 side lateral raise
4 x 12 seated barbell press
4 x 12 high rope pull for rear delts

Superset:

4 x 15 pushdowns
4 x 15 overhead press
4 x 12 bench dips

Wednesday: Back/Biceps

6 x 12 wide-grip pulldowns

Superset:

4 x 15 cable row
4 x 15 one-arm dumbbell row

Superset:

5 x 12 incline dumbbell curl
5 x 15 seated dumbbell curl

Thursday: Hamstrings

Superset:

5 x 15 leg curls
5 x 15 weighted step up on bench

Superset:

5 x 12 seated leg curl
5 x 15 stiff leg
5 x 15 sumo dumbbell squat

Rest 30 sec between sets

Friday: Butt/Chest

Superset:

4 x 15 incline fly
4 x 10 incline press

Superset:

4 x 15 butt machine
4 x 15 stability ball butt raise

Superset:

4 x 15 sumo squats with weight
4 x 15 cable butt kick backs

gilaxia / Getty Images

WORKOUT SPLIT 3

Monday: Quads

Superset:

4 x 15 leg extensions
4 x 10 narrow dumbbell squats

Superset:

4 x 20 shoulder width leg press
4 x 15 switch (jump) lunge
4 x 15 narrow-stance smith machine squats

Tuesday: Shoulders/Triceps

Superset:

4 x 10 barbell shoulder press
4 x 10 wide-grip barbell raise over your head
4 x 10 rear lateral raise
6 x 8 side lateral raise—rest 20 seconds between sets

Superset:

3 x 15 rope pushdowns
3 x 10 dumbbell nose crushers
3 x 15 dumbbell kick backs

Wednesday: Back/Biceps

Superset:

4 x 8 wide-grip pull downs
4 x 8 close-grip seated cable row

Superset:

4 x 12 reverse-grip (palms up) barbell row
4 x 12 assisted pull-ups
5 x 15 hyperextensions

Superset:

4 x 8 preacher curls
4 x 12 seated dumbbell curl
4 x 15 incline dumbbell curl

Thursday: Hamstrings

Superset:

4 x 15 leg curls
4 x 12 leg press

Superset:

5 x 12 seated leg curls
5 x 12 stiff legs

Friday: Chest/Butt

Superset:

5 x 12 flat fly
5 x 12 incline cheer press

Superset:

5 x 15 wide smith machine squat
5 x 12 Bosu ball squat

Superset:

4 x 20 hyperextensions
4 x 15 glute machine

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Tuesday, January 8, 2019

How The World's Strongest Bodybuilder Turns Pain Into Gains

IFBB pro Johnnie O. Jackson is not one to let internalized struggle eat him up. Find out how he makes pain his ally in the gym.

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How The World's Strongest Bodybuilder Turns Pain Into Gains

IFBB pro Johnnie O. Jackson is not one to let internalized struggle eat him up. Find out how he makes pain his ally in the gym.

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The Benefits of Ring Training: 5 Reasons Gymnastic Rings Can Help Transform Your Body

It's time to channel your inner gymnast. From greater strength gains to better joint health, learn how adding rings to your workout can help you build muscle and get in shape fast!

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The Benefits of Ring Training: 5 Reasons Gymnastic Rings Can Help Transform Your Body

Jon Skywalker vs Kinobody, who are having seriois clout with each other. Kino said he banged Skywalker's ex.

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5 Beginner Bodyweight Moves for Shredded Pecs

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Monday, January 7, 2019

Bodybuilder gets tasered in gym. Stays strong

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Why do some powerlifters hate bodybuilders?

So I am a female that lifts strictly for aesthetic reasons. I want to have a big butt and abs and thick quads. I know a female power lifter who hates me for this reason. At least that is why she says she hates me. I am trying to understand why this is, I feel like it is counter productive to have this attitude towards community. Or maybe she just doesn't like me. Thoughts?

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Sunday, January 6, 2019

/r/Bodybuilding's Best Of 2018 Awards!!

Alright you impatient mofos, here are the best of awards for 2018:

Best Mod of 2018: me.

^Ha!^/u/Gymbull,^go^suck^it

Best Daily Discussion Comment Of 2018: This Piana bot comment

Best User Of 2018: /u/twistadeucedeuce my boiii

Best Competitor Physique Of 2018: /u/BattlegroundFitLirio with the killer physique

(sorry taco man)

Best Bot Of 2018: killin it with two categories is /u/Piana_Bot

Best Post Of 2018: Brandon curry looking absolutely mom said it's my turn on the xbox'd by /u/willy2wet

Winners get some Best Of 2018 flair now, and will get 2x Reddit Platinum later (waiting on reddit admins for that).

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Saturday, January 5, 2019

Two 20yr olds (Nyles on left, Axel on right), two seemingly different aesthetic approaches to bodybuilding. At age 20 should there be such a difference?

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Friday, January 4, 2019

The 12-Step Sleep Program for Bodybuilders

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The Best Bodybuilding Fruits for Every Part of Your Day

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4 Things You Must Do to Achieve 7% Body Fat

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Sisters in Iron Bound by Fat Loss, Friendship, and BodySpace

Two BodySpace users on opposite sides of the world began as virtual workout partners and ended up friends tighter than a bodybuilder on show day. Bodybuilding.com was there to capture their first meeting.

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