Questions tagged [bodybuilding]

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

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Feeling weaker after injury

Recently I started going back to the gym after a 2 month break because I had some problems with my shoulders and the rotator cuffs. When I went back I lowered the weights on all my exercises by 30%-40%...
Haider Sarhan's user avatar
1 vote
1 answer
71 views

Training Plan for the Bodybuilding

A NASM-CPT (National Academy of Sports Medicine-certified personal trainer) trainer said that the training for the bodybuilding should consist of both muscle building period and max strength ...
Kieran's user avatar
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Mixture of BCAA and Creatine

Can I mix BCAA and creatine powder together and dissolve them into the water? Can I drink them together? Should I choose creatine monohydrate or creatine complex? Which one is better for power ...
Kieran's user avatar
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Fat loss : cut or bulk? [duplicate]

I'm 1.70m tall and my weight is 73kg. My fat level is at 23%. I hit the gym 5/6 times a week and use the push/pull/legs method and eat 1900 calories a day with 35% of my diet based on protein. I'm ...
Paul Martin's user avatar
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1 answer
95 views

Maximum Weight One can Use for the Workout in the Gym

Without medicine (such as steroid), one cannot gain as much muscle as he/she wishes in the natural state. There is the upper limit of the maximum skeleton muscle one can gain through the workout in ...
Kieran's user avatar
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Delayed Onset Muscles Soreness (DOMS) and Muscle Growth

My own understanding of the delayed onset muscles soreness (DOMS) is that the skeleton muscle pain comes from the broken muscle fibres after the workout in the gym. Human body would repair these ...
Kieran's user avatar
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Does sequential position of squats and deadlifts within a workout effect the hormonal benefit?

Folks like Charters William are fond of saying that squats and deadlifts are vital for natural body builders due to their function of stimulating testosterone and other muscle building hormone ...
TylerDurden's user avatar
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Is lower chest isolation necessary?

As a beginner, like a lot of beginners, I did way too much volume. Eventually, I went in the complete other direction and currently use a high intensity, low volume regime. I now do 6 working sets per ...
Ethan's user avatar
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2 votes
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How can I make moderate-vigorous physical exercise a habit?

Moderate-vigorous physical exercise is a form of physical activity that requires moderate to high levels of effort and increases your heart rate and breathing rate. Some examples of moderate-vigorous ...
Arunabh Bhattacharya's user avatar
1 vote
1 answer
99 views

Maximum skeleton muscle mass in human body

I am wondering whether there is a way or formula, which considers all elements (sex, age, weight, height etc.), to calculate the maximum skeleton mass one can obtain through the workout in the gym? ...
Kieran's user avatar
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Do I need extended rest or a deload when optimising super compensation?

After reading some sources, including a couple of questions on this site, I've learned that super compensation generally peaks around 2-3 days post workout. I've also tested it myself by altering my ...
Ethan's user avatar
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3 votes
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Cutting volume down

I'm currently on a cut while maintaining my resistance training, that is 3x/week FBW with a total of 12 sets per body part. I have recently started to notice that my regeneration is kinda compromised ...
Adam's user avatar
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Chest supported row with big dumbbells

I'am accustomed to performing chest supported row in a 30 degrees bench with dumbbells. My current problem is that I'm performing it with 32kg dumbbell per side and they start to limit my range of ...
Kinka-Byo's user avatar
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3 votes
1 answer
294 views

Fitness trainer put me on a muscle building program even though I have a 38 inch waist line

I am a 5'6" 31M and I weigh 165 lbs. My fitness trainer put me on a muscle building program even though I have 38 inch waist line. The Evolt machine said I have 30% body fat and I read that for ...
a_sid's user avatar
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Felt like passing out doing Bulgarian Split Squats

I've been doing Bulgarian split squats for more than a year. Now I do 4 sets of 8 - 12 reps. I always feel like passing out between sets, and often need 5 minutes or more to recover. After I'm done ...
Bugged Life's user avatar
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Should I do cardio each day throughout the week on a PPL workout, or should I do it on separate days? [duplicate]

Should I do cardio each day throughout the week on a PPL workout, or should I do it on separate/dedicated days without resistance training? Will one of these approaches affect my gains? I'm currently ...
user40161's user avatar
1 vote
1 answer
40 views

Is this a solid workout plan for a beginner working out at home? [closed]

AI generated this fitness plan for me a ppl workout. Is this a good, solid workout? Six-Day Push-Pull-Legs (PPL) Workout Schedule with Cardio (No Equipment) Day 1: Push + Cardio Push Exercises: Push-...
user40193's user avatar
2 votes
1 answer
366 views

Decomposition of the skeleton muscle by alcohol

I know that alcohol could suppress the testosterone, which is necessary for the construction of skeleton muscle, in human body; therefore, taking alcohol could slow down the growth of skeleton muscle. ...
Kieran's user avatar
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2 votes
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150 views

Do I eat at maintenance or deficit to achieve my target physique?

I am a 5'6" tall 31M. I weigh approximately 165 lbs. My waist size is 38 inches. According to the Evolt app, my lean muscle mass is 115 lbs and my fat mass is 50 lbs. So appearance wise, I have ...
a_sid's user avatar
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1 vote
1 answer
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How much did Gold’s gym in Venice Beach cost to belong to or train at in its golden age?

And why did all of the greatest body builders apparently train there? If this is better suited to history, then please feel free to migrate it.
Frank's user avatar
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Which would be more effective

I work with high intensity low volume technique. That means doing only 2 sets in most exercises, but going to failure on every set, generally aiming to fail between 6 and 8 reps. Now and then, I'm not ...
Ethan's user avatar
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2 votes
1 answer
139 views

How to target short bicep head?

During a bicep workout I usually start with a neutral grip machine preacher curl, which effectively targets the long head and provides good resistance in the lengthened position. I've never been able ...
Ethan's user avatar
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0 votes
1 answer
162 views

Proper reeves deadlift/shrug form

My question is, how do I keep my torso when doing the reeve's shrug? Should I have vertical or have tilted back?
tryst with freedom's user avatar
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1 answer
911 views

Shoulder press machine vs dumbells

I've heard, and through my own experiences discovered, that for bodybuilding/hypertrophy purposes machine exercises are superior because they provide more stability they have a more even resistance ...
Ethan's user avatar
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2 votes
0 answers
24 views

Unracking the Chest Press Machine without Pedals

previously I used to workout in a gym where there was a chest press machine with pedals like that However my actual gym just has a plate loaded chest press without pedals: Since my shoulders hurt ...
Kinka-Byo's user avatar
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0 votes
1 answer
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Are plate-loaded vest comfortable for push-up/plank/dip/pull-up?

do you think this kind of product is comfortable for weighted push-ups/planks? I'm interested at buying it. Do you think it is a valid way to progress those exercises? My doubt is if it is ...
Kinka-Byo's user avatar
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0 votes
2 answers
130 views

Is my understanding of a calorie deficit correct?

According to https://tdeecalculator.net, my maintenance calorie level is 2,130 calories per day. A 500 calorie deficit would be 1,630. Does this mean that I try to eat 250 calories less and burn more ...
Haseen Siddiqui's user avatar
-1 votes
1 answer
138 views

Did Vince Gironda eat, or encourage people to eat, raw egg whites? [closed]

It’s my impression that he advocated drinking raw eggs, but someone pointed out to me that the Gironda method didn’t involve drinking the whites. What was Vince Gironda’s habits around consumption of ...
TylerDurden's user avatar
0 votes
1 answer
116 views

Macros and calories for a cut

I've been on an extended bulk for almost 2 years now. I used to be very skinny, just over 70kg at a height of 6'2, I'm now about 88kg. My body fat percentage isn't massive, about 12-13% but after my ...
Ethan's user avatar
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2 votes
1 answer
3k views

How come my arms are so skinny but I am strong?

I regularly lift 40lbs (each arm) dumbbell curls for 8-10 reps for 6 sets in the gym. I have good form (not swaying/cheating) and do slow and controlled reps. I see guys lifting 20-30lbs with arms 4x ...
user39718's user avatar
0 votes
1 answer
144 views

How to improve natural protein consumption?

I workout for bodybuilding purposes and due to my height, size and intense workout routine I aim to get 180-200g protein per day and 3800-4000cal total to efficiently build muscle. I try and eat ...
Ethan's user avatar
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2 votes
0 answers
74 views

Which is the proper point of contact with the bench in bench press?

When I perform the bench press, and all similar exercises where it is usefult to brace against the bench (by thinking of squeezing the its fabric), such as dumbbell inclined press etc, I feel a ...
Kinka-Byo's user avatar
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3 votes
0 answers
90 views

Efficiency of my workout program [closed]

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 ...
Marios Gretsas's user avatar
2 votes
1 answer
432 views

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 ...
Kinka-Byo's user avatar
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0 votes
1 answer
54 views

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 ...
krishnab's user avatar
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0 votes
0 answers
202 views

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 ...
Sarah's user avatar
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-1 votes
1 answer
60 views

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 &...
Jay's user avatar
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0 votes
0 answers
36 views

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 ...
DeeV's user avatar
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1 vote
0 answers
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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?)
yeetsteak's user avatar
0 votes
1 answer
273 views

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 ...
Mr. Engineer's user avatar
0 votes
1 answer
127 views

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 ...
cobih's user avatar
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2 votes
1 answer
96 views

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 ...
Kinka-Byo's user avatar
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0 votes
1 answer
81 views

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 ...
Sarah's user avatar
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0 votes
0 answers
35 views

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 ...
Chloe Lanese's user avatar
3 votes
2 answers
241 views

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 ...
Mr. Engineer's user avatar
4 votes
1 answer
3k views

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 ...
Kinka-Byo's user avatar
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1 vote
0 answers
173 views

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 ...
manuel100's user avatar
3 votes
0 answers
204 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, ...
Athin's user avatar
  • 153
4 votes
1 answer
322 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 ...
user avatar
3 votes
0 answers
153 views

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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