Questions tagged [bodybuilding]

Working out for aesthetic purposes: building muscle mass, cutting weight (especially fat), creating desired body proportions.

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Fixed workout routine (for 6 weeks) vs day-to-day variable routine?

There are tons of videos from fitness experts who recommend that you follow a fixed program for an average of about 6 weeks to maximize muscle growth. And this is also the philosophy with which I have ...
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3 votes
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123 views

How NOT to be Afraid of Using Glute-Ham Raise (GHR) Machine

Some background: I've been into bodybuilding for a few years, but only 2 months ago I started to go to a proper gym with a proper trainer. For a full-month my trainer checked me up of my muscles, ...
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220 views

How to avoid "leading shoulders" when doing benchpress

https://youtu.be/xQTMhydmWAM?t=159 Sometimes I get into this position, when my shoulder is doing the majority of the work. What are some exercises to fix this? I imagine it would involve scapula ...
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3 votes
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Internal rotation in dips?

Here's a picture of athleanx demonstrating dips https://www.youtube.com/watch?v=tMyFe-IL7Ks I understand the forward lean is required in dips, but doesn't this make the exercise extremely susceptible ...
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3 votes
3 answers
257 views

Can you review my workout plan?

I’ve been working out for almost a year now and I would like someone with more knowledge to review or criticize my workout plan, I’m currently 5’10” at 139lbs and I’m trying to just gain overall size, ...
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Optimal training Volume per muscle/week/day

//Note I realize there are similar questions asked here, but I could not find the answer. For Natural hypertrophy, what is the optimal amount of volume in terms of sets or reps per week or training ...
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2 votes
1 answer
121 views

What's a protein intake formula that accounts for duration/intensity of bodybuilding routine?

I see these everywhere, formulas for determining how much protein to intake for bodybuilding that are pretty static, based only on gender and the target/goal body mass... The academy of Nutrition and ...
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2 votes
2 answers
488 views

Does the skull-crusher work the chest isometrically?

sometimes I feel my chest slightly working in the skull-crusher. So, I thought it could be normal. In fact, although all the pictures showing the skull-crusher involved muscles shows only the triceps, ...
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270 views

Is Calves Raises barefoot a proper training method?

Is it a good method to do Calves Raises barefoot? I am working on balance/stability, and realized when shoes aren't on, there is much greater range in toes and feet flexion. Interested in knowing if ...
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2 votes
0 answers
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Is the Overhead position of the Overhead Press the same as that of the Overhead Squat?

I've got many doubts on if there is any difference between the overhead position of the Overhead Press and that of the Overhead Squat. Let me clarify. The proper final position of the Overhead Press ...
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Does it make most sense to do deep or shallow squats if your focus is glutes?

In Russian, we have a saying, "The deeper you squat, the firmer your butt is" (in Russian, it rhymes, "Чем ниже сяд, тем крепче зад"). However, sumo squats are not deep at all but ...
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High-Bar Back Squat being easier than Bodyweight Squat

As difficult as it may seem, I'm able to keep a more neutral spine and feel a better balance in a high-bar back squat (and with sufficient load, obviously not so heavy to worsen my technique) as ...
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Shoulder discomfort

When I'm doing incline curls with my elbows behind my body, or lat pulldowns and I'm at the very top of the movement, or when I'm doing cable chest flies, I feel a discomfort or irritation throughout ...
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Tired after a few sets

Ive noticed recentky that i my muscles get pretty fatiqued after some few sets of working out. For example since i train with high intensity and a 5x5 programm i do all my sets to failure. So lets say ...
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2 votes
2 answers
189 views

How much important it is to keep a neutral spine during heavy squat and deadlift?

Keeping a neutral spine have been traditionally considered a must in lifting exercises, especially heavy ones like Squat and Deadlift. The reason I've always been told is that it evenly distributes ...
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Is StrongLifts 5x5 for powerlifting or bodybuilding?

Powerlifters focus on building strength. Powerlifters tend to lift heavier weight for fewer set and reps (relative to bodybuilders). Bodybuilders focus on building muscle size and aesthetics. ...
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Why did many lifters of the past use to lower the bar in their clean/snatch whilst now they drop it?

I've noticed that in some old competitions there were many athletes who did not drop the bar, but instead lowered it. You may see them in this video. Why has this habit changed? Nowadays, all the ...
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Muscle Snatch: elementary analysis

I'll take this video of Oleksiy Torokhtiy as reference. I have some simple questions about this movement. As far as I'm concerned, the legs do not flex after the pull is complete like in a Snatch, ...
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1 vote
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338 views

Barbell Row: Shoulders Internally Rotated

let's consider this picture about the barbell row: Well, I suffer from this problem {shoulders excessively internally rotated) when I perform it normally, and the simple advice "Avoid internally ...
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2 answers
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Proper setup for the Exernal Rotation Press Exercise

here the following exercise (External Rotation Press) is suggested to strenghten the rotator cuff muscles: The autor states that this exercises works all the rotator cuff muscles to a certain degree. ...
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7 votes
2 answers
149 views

Should I upwards rotate my shoulder-blade in bench press?

everyone knows the great advantages that scapular retraction provides in bench press (discussed for example there). Now I want to make a point. As explained there (but also there), The scapulohumeral ...
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3 votes
1 answer
417 views

Bodyfitness vs bikini fitness - genetics

It is known that a lot can be done with the body, but are there any specific genetic conditions that allow you to choose a proper category in bodybuilding? I'm a bit confused by the category ...
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2 votes
1 answer
61 views

Shoulder-Blades Position in Overhead Press

I still haven't found a precise description of what the shoulder blades should do during the overhead press. Precisely: About the sagittal plane, should they be retracted (pinched together), neutral ...
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1 vote
0 answers
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Are there scenarios where waist trainers..... useful?

Ok. I know almost everyone who read the title is currently typing out a big "no" as an answer. Possibly typing something about how it doesn't help with fat loss and risks reorganizing ...
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2 votes
2 answers
111 views

How to be balanced and stable in Good Morning + Squat

This exercise (Good Morning + Squat) is taken from this video of Olesiy Torokhtiy: GIF I wanted to explore the best technique to do that. My first doubt is about the balance. The barbell is not above ...
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3 votes
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215 views

Why is shoulders internal rotation often seen as the devil?

Shoulders internal rotation is seen in many exercises (bench press, pull ups, barbell row etc) as the devil, whilst external rotation is suggested without limits. This is an example, referred to a ...
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2 votes
1 answer
806 views

Should the barbell touch my shins in deadlift?

I'm extremely confused about this topic as each source gives a different opinion. Here, for instance, but also in this video, it is said that the barbell must touch the shins. The first source says: ...
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3 votes
1 answer
259 views

Is the hook grip as effective as the bulldog grip in press/jerk movements?

many sources (1, 2 for instance) state that the best grip for the overhead press is the bulldog grip as it makes the moment arm between the barbell and the wrist zero. Now let's consider a clean and ...
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4 votes
2 answers
1k views

Do squat and deadlift work the hip flexors and extensors in a balanced way?

I've seen plenty of leg routines based entirely (or almost entirely) on squats and deadlifts. My simple question is this routine is balanced. Both in squat and deadlift the hip flexors shortens on the ...
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6 votes
2 answers
1k views

Why are natural bodybuilders so big?

I have noticed that a lot of natural bodybuilders (or at least people who claim to be natural) are insanely muscular for a natural athlete. Jim Cordova for example is very big and it's hard to believe ...
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2 answers
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How much weight should we place on our heel and how much in our forefoot during squat?

it is known that the best feet setup for squat is the so called tripod stance, which wants you place your weight in three points of the foot: Base of pinky toe Base of big toe Heel My question is ...
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6 votes
2 answers
355 views

Overhead press bar path

I've read different opinions about which is the proper bar path for the overhead press. According to here (and most of the sources), the best bar path is perfectly vertical. If it is, I'd say the ...
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2 votes
1 answer
244 views

Analysis of the bar path in bench press

I wanted to do a deep analysis of the reason behind the ideal bar path in bench press. There are many sources telling us that the ideal bar path is something like this (a J pattern on the way up, and ...
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4 votes
0 answers
180 views

Question about the time needed for carb loading in bodybuilding

I am preparing for a photoshoot on Sunday, and have been depleting my carbohydrates and drinking a lot of water while doing glycogen depleting workouts this past week, as I see is often suggested ...
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5 votes
6 answers
2k views

On what should a deadlift beginner try to improve?

I've been doing Deadlifts for 2 months now and I wanted to get some opinions on my Form (or if I should mainly focus on improving). I think that my lower back looks weird but maybe its just a layer of ...
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3 votes
3 answers
603 views

Why is (said to be) safe to posteriorly tilt the pelvis in hip thrust?

There are many people showing images and videos in which posterior pelvic tilt is suggested to maximize the glutes activation in some exercises. One of this is hip thrust. Since glutes may ...
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3 votes
1 answer
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Why is it said that a thumbless grip shifts the tension away from the forearms?

I've read and I've been told that using a thumbless grip, especially in pull-ups and pull-down: It allows lessening the load on the forearm muscles and better targeting of the bigger back muscles – ...
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3 votes
2 answers
398 views

Why should the knee point outwards in squat?

it's known and written everywhere that knee valgus in squat is bad. But I still haven't found a mechanical explanation of this, and even the best knee setup is not clearly described by most guides (...
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1 vote
1 answer
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Why isn't a problem to arch the upper/middle back in many exercises?

it is known that keeping a neutral lower back under load is crucial to avoid injuries and/or low back pain. This because both an overextended back or a flat/flexed back squeeze the spinal discs, as ...
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1 vote
1 answer
113 views

How can we be in balance while performing the barbell hack squat?

Unlike conventional squat and deadlift, in the barbell hack squat the barbell won't be over our midfoot. How can we balance properly? I've seen also that some people start with the barbell on a ...
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4 votes
3 answers
593 views

How can we prevent shoulder impingement in the overhead press?

Here it is written, about the Overhead Press, that At the bottom position, you need to be initiating the press in something called the scapular plane. Such that at the bottom position your elbows are ...
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2 votes
1 answer
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Why should we put our feet forward in Smith Machine Squat?

Here (and elsewhere) this statement is written about the difference between a standard barbell squat and a smith machine squat: One major difference between the barbell squat and the Smith machine ...
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2 votes
1 answer
217 views

How to rack/unrack the barbell properly in bench press

I have seen in my gym plenty of people unracking/racking the barbell like Jeremy Ethier in the following picture. He has the bar exactly above his eyes. But when I bench press, I don't feel safe when ...
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2 votes
0 answers
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Holding breath vs Inhaling in Eccentric and Exhaling in concentric

There are plenty of guides about heavy lifting which suggest to hold the breath to help brace the core. Here there is an example with squat. Picture taken from here. Many people agree with this as it ...
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2 votes
2 answers
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Why should we start a pull-up with already retracted shoulder-blades?

in this video about pull-ups it is suggested to depress and retract the shoulder-blades before starting a pull-up (and keeping them depressed and retracted during the whole exercise). Well, I'd like ...
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0 votes
1 answer
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Which is the proper grip for dumbbell biceps curl?

is it better for dumbbell biceps curl: a high palm grip (such as that of deadlift) a bulldog low palm grip (such as that of bench press and overhead press) a traditional low palm grip My opinion: ...
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1 vote
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What are some studies about the optimal diet plan for muscle building? [duplicate]

Most fitness magazines and sites advise to eat 6 times per day and consume huge amounts of protein, usually 1 gram per pound, but I have seen suggestions like 2-3 grams per pound which is way too much....
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2 votes
0 answers
100 views

Resistance band chest press

I am trying out resistance band workouts. I am fairly experienced using barbells and dumbbells. While trying chest press using a band, I feel my triceps more than my chest. What could be possibly ...
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5 votes
3 answers
10k views

Cast iron plates seem heavier than rubber coated

It is strange but I noticed cast iron plates seem heavier than rubber coated plates. Weight plates in my gym are rubber coated. I have bought some weights for home workout. But the same weight feels ...
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2 votes
0 answers
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Squat with hip pain [closed]

I have an abductor strain/inflammation and wondering what kinds of exercises I could do for my legs to continue bodybuilding. I've seen adduction strains online but I can't find any tips on abduction. ...
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