Questions tagged [bodybuilding]
Working out for aesthetic purposes: building muscle mass, cutting weight (especially fat), creating desired body proportions.
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Efficiency of my workout program
I've been lifting for 6 months and I follow this program:
Day
Exercises
Monday
Front SquatsDumbbell LungesLeg extensionsLeg PressOverhead PressLateral RaisesFace Pulls
Tuesday
Bench PressIncline ...
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Is Barbell Drag Curl mechanically useful for building biceps
The barbell Drag Curl is said to be effective for the Bicep Long Head as it works in a more stretched position compared to the conventional barbell curl.
I'm considering to add it to my routine in ...
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Training leg adductors and abductors while I have really weak ankles/calves
I am getting back into weight lifting after the covid pause. During covid I ended up losing a lot of muscle through a combination of not eating enough and not going to the gym. So I am trying to get ...
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Exercises that develop the rectus femoris other than leg extensions
I have seen a study where the muscle growth (of rectus femoris and vastus lateralis) were compared for (smith machine) squats vs leg extensions (see summary of the study here. One result was that the ...
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Body solid sbl460p workout routine
I have the body solid sbl460p leverage machine. https://www.bodysolid.com/home/sbl460p4/freeweight_leverage_gym
This has a lot of different stations and options. I've got a poster of all the possible ...
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What does FMMI calculator mean with: FMMI athletic, body percentage overweight? [closed]
I've just used a FMMI calculator (https://www.bodybuildingmealplan.com/ffmi-calculator/) which concludes the following:
Your Fat Free Mass Index is "Athletic"
Your Body Fat Percentage is &...
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Automatic adjusting resistance to removing sticking point for hypertrophy
Recently I've been getting a lot of ads related to workout machines that use magnets to apply resistance rather than weights. The most prominent being the Vitruvian Trainer but there seems to be about ...
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Adding weight to each set? [closed]
Should I add weight to each set if im aiming for hypertrophy? (Pyramid sets or straight sets, etc?)
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How to take advantage of testosterone and HGH boost provided by leg day?
According to Norwegian study, leg exercises, especially squat, result in increased testosterone and human growth hormone (HGH) levels, which in turn resulted in greater biceps growth when biceps were ...
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NO MORE GYM - Suggested At-Home upper and lower-body workout to bulk?
I'm a 36 year old male. I've been working out consistently for the past 14 weeks, going to the gym 4 days/week to workout different muscle groups. I've made a lot of gains, however, I'm about to ...
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Should I work out my non-injured side?
Due to severe shoulder capsule inflammation (frozen shoulder) I have been told by my doctor not to work out my shoulder, arm, chest etc for about three months
Of course I'm working out my legs and ...
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How to substitute common machine leg exercises with free weight ones in a bodybuilding workout plan
Consider a typical bodybuilding leg workout that consists of multiple machine exercises combined with some barbell exercises, say for example the following
Seated leg extensions
(Smith machine ...
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I have always wondered this, is it better to do cardio prior to lifting or after lifting? [duplicate]
I constantly see on social media (i.e. TikTok and Instagram) that people insist on doing cardio before heavy lifting and others saying the complete opposite that they would rather do it after for ...
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Protein recommendation: 1.2g per lb of bodyweight [duplicate]
As scientific evidence is sparse, I would like to be pointed out towards the community’s experience of what competitive natural bodybuilders have opted for in terms of their protein intake for a day. ...
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Can I get a good review on my 3-day gym, 1-day bodyweight-and-resistance-band workout plan?
I am currently 22 years old, 65 kg, and 5'8".
My goal is to build an aesthetic and strong body. (want to gain mass)
Since June 26th 2022 to mid August 2022 I followed the below home workout ...
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Are big lifts effective for hypertrophy training?
It is my understanding that the goal of hypertrophy training is to maximize time under tension to stimulate muscle growth. However, most heavy compound movements such as deadlift seem to do the ...
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Lu Raises vs Lateral Raises (biomechanical analysis)
let's consider the so called "Lu Raises", frequently performed by Lu Xiao Jun.
I'm curious to understand if they could be a nice alternative to the common Lateral Raises for lateral delts ...
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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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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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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 ...
user33409
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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 ...
user33409
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3
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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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