Questions tagged [bodybuilding]

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

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2
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1answer
49 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 ...
2
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1answer
39 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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2answers
57 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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2answers
43 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
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1answer
172 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 ...
0
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1answer
31 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, ...
2
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1answer
200 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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0answers
40 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
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1answer
117 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
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2answers
94 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
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1answer
149 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
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3answers
203 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
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2answers
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
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2answers
205 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
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1answer
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
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2answers
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
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2answers
850 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
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1answer
90 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 ...
101
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15answers
158k 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
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0answers
160 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 ...
5
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6answers
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 ...
3
votes
2answers
269 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 (...
3
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0answers
108 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 ...
3
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1answer
105 views

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 – ...
3
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1answer
167 views

Dumbbell bench press: how to get into position

when I practice dummbbell bench press, I'm afraid more of how to get into the right position than how to perform the exercise. Precisely, these are the steps that should be performed (images taken ...
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1answer
95 views

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 ...
1
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1answer
102 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 ...
0
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1answer
144 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, ...
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1answer
136 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 ...
2
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1answer
272 views

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 ...
2
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1answer
128 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 ...
35
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3answers
17k views

How to breathe in lifts requiring tight core (squats, deadlifts)

I am a bit confused about the correct breathing technique in lifts that require core strength. Take the squat as example: 1) Some people say that it is very important to breathe in at the top of the ...
2
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2answers
143 views

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 ...
2
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0answers
55 views

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 ...
0
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1answer
255 views

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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0answers
76 views

Do clicking, ticking sounds in the shoulder affect muscle hypertrophy/growth?

When doing lateral raises, my left shoulder makes a clicking/ticking sound. It seems like the muscles of my upper extremity are rubbing against each other, and sometimes they are in a knot, and when ...
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0answers
99 views

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....
2
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0answers
97 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 ...
5
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3answers
4k 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 ...
2
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1answer
67 views

Lats and Traps role in depressing shoulder blades

here it's written that shoulder blades depression is performed by the following muscles: Latissimus Dorsi Pectoralis Major Pectoralis Minor Subclavius Serratus Anterior Trapezius (lower part) Let's ...
2
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0answers
122 views

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. ...
2
votes
2answers
146 views

Benefits/Cons of doing a full body workout vs bro split?

What are the pros/cons of doing a full-body workout consisting of deadlifts, squats, rows, pullups, chest presses every session? How is it better/worse than focusing on a single body part (bro split)?
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5answers
14k views

"Tricep Dumbbell Kickback" causing fatigue pain in back side of shoulder

"Tricep Dumbbell Kickback" is my favorite exercise to work on triceps but fatigue pain (Not a pain because I am hurt). I can't hold weight with elbow at 90 degree position. The position that I chose ...
3
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1answer
896 views

Reasons to train lower body

Why train legs? As an Olympic lifter this sounds like a ridiculous question to me, because that's just about all I do. However, when met with this question, I couldn't find any non aesthetics based ...
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0answers
264 views

Bulking up in maintainance calories

As an intermediate individual in fitness with decent bit of muscle definition and body fat, I was hoping to bulk up. However, I fear that with with a surplus I might end up gaining unnecessary fat ...
1
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1answer
68 views

Which is the role of biceps in a pull-up/chin-up?

I want to understand which is the precise role of biceps in a pull-up. Here it's written that; The pull-up is a closed-chain movement where the body is suspended by the hands and pulls up. As this ...
1
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1answer
80 views

Which is the role of the chest in push-ups?

As simple as it may be, I find it so difficult to understand which is the chest role in a push-up (and so I don't have the proper mind-muscle connection on how activate my chest). Chest, as said here, ...
1
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1answer
107 views

Which is the proper final position in squat?

I struggle with understanding which is the proper final position of squat. Here this position is proposed: It's written that it's crucial to: lock the knees (i.e. having straight legs) lock the hips ...
0
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1answer
235 views

Is it correct to shrug during barbell row?

I have some doubts about how the trapezius is involved in barbell row. I'm a newbie in weight-lifting so I'm sorry if I won't be very accurate. What I mean with shrug I mean when your trapezius ...
4
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4answers
420 views

How do i know if I'm working out right?

I've been doing push ups + planks + tricep dips. My question is, how do I know if it's working? Apart from a slight, almost imperceptible, increment in muscular build at the end of my session, I just ...

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