Questions tagged [bodybuilding]

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

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10 votes
7 answers
10k views

What scientific evidence says cables build less muscle than free weights?

Look at any classic bodybuilding book or DVD and it will say free weights are superior to cables (and machines) for muscular hypertrophy. Joe Weider and Arnold Schwarzenegger are two famous proponents ...
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 ...
1 vote
0 answers
132 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 ...
1 vote
1 answer
236 views

If I do sets of 15-25 reps, how many sets should I am for per week?

During lockdown, I am doing workouts at home with two dumbells. I can't add any more weight, so I am doing sets in the 15-25 rep range. How many sets should I aim for per week for large (leg, chest, ...
3 votes
1 answer
591 views

Should rep range be determined by muscle fiber composition?

There are many people, including Arnold Schwarzenegger and Hodge Twins, who say that endurance and stabilizer muscles should be worked out at high rep ranges (16+) for optimal hypertrophy. Their ...
3 votes
0 answers
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, ...
4 votes
1 answer
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 ...
3 votes
0 answers
45 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 ...
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, ...
13 votes
3 answers
1k views

In a bench press, are there any tricks for determining which muscles are the weakest?

Is there some trick to determine which of the three basic muscles is the weakest in a bench press? I'm referring to the pectorals, shoulders and triceps. I have been working my chest with dumbbell ...
2 votes
0 answers
142 views

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 ...
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 ...
3 votes
3 answers
9k views

Is this pain in my neck -- after Smith Machine squats -- just DOMs or something else? [closed]

Last Thursday (so, 5 days ago), I did a short leg workout, centering on finding my maximum weight for squats. I used a Smith Machine and, for the first time ever, I did not have a pad on the Olympic ...
2 votes
0 answers
94 views

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 ...
0 votes
1 answer
161 views

Best split for intermediate bodybuilder wanting to gain mass and work on smaller muscles too

I have been doing 3 day full body workouts for almost a year, deloading when necessary and changing reps, exercises, etc.. an example of a day is this: Chest bench press or shoulder press/incline ...
4 votes
1 answer
385 views

How does a 125# stack have 300# resistance?

How does a 125# stack have 300# resistance? I've asked this question again and again, but I've still never gotten an answer to my question. I understand the "band" type because as the band ...
13 votes
2 answers
4k views

How to lose fat and gain muscle at the same time?

Firstly, is losing fat and gaining muscle at the same time possible? If it is possible, what is the general nutrition and exercise plan to do it? Secondly, is losing fat and gaining muscle at the ...
2 votes
2 answers
486 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, ...
3 votes
3 answers
601 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 ...
12 votes
4 answers
9k views

How long would it take for a skinny man to get fit and 6 pack? [closed]

My info: Man. Age: 28 Height: 174 cm (5' 8 ½") Weight: 50 kg (110 lb) Waist: 71 cm (28") I really want to get fatter fast and also fit.
6 votes
3 answers
6k views

Is it possible to bulk up and reduce belly fat at the same time?

I had a misconception that doing lots of abdominal exercises/crunches helps to reduce belly fat. I want to bulk up at the moment, for which I believe I have to follow a calorie surplus diet. But, If I ...
2 votes
1 answer
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 ...
1 vote
1 answer
213 views

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 ...
0 votes
1 answer
3k views

High testosterone, but can't get muscular or ripped easily?

I started on a long journey from being almost morbidly obese with test around 320 ng/dl to where I am now -- lean, 13-14% bodyfat and test recorded at 800 -- highest ever record for myself early in ...
15 votes
4 answers
23k views

What is the opposite exercise of push ups?

I've been doing push ups on a daily basis, and I feel like I need to also train the opposite muscles, to make sure I'm training evenly. What would be a good counter-exercise for push ups?
0 votes
0 answers
214 views

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 ...
0 votes
0 answers
22 views

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 ...
0 votes
0 answers
167 views

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 ...
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 ...
1 vote
1 answer
196 views

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. ...
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 ...
1 vote
1 answer
113 views

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 ...
1 vote
2 answers
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 ...
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 ...
7 votes
2 answers
148 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 ...
0 votes
2 answers
55 views

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. ...
0 votes
1 answer
58 views

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, ...
1 vote
0 answers
65 views

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 ...
2 votes
1 answer
800 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: ...
3 votes
2 answers
214 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 ...
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 ...
4 votes
3 answers
592 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 ...
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 ...
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 ...
16 votes
1 answer
5k views

Why is "squatting the deadlift" bad?

In this article the author explains why squatting the deadlift (i.e. deadlifting with a too upright posture) is bad. He writes: This in turn both creates unfavourable leverages that cause more ...
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 ...
5 votes
2 answers
1k views

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 ...
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 ...
102 votes
15 answers
160k views

I am underweight. How do I gain weight and muscle?

I am a man in my twenties. Although I am 5 feet 6 inches (167 cm) tall, I weigh only 100 pounds (45 kg). I want to gain weight as soon as possible. How do I gain weight and muscle as fast as possible?
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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