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Deadlift hip drop? Xpiro Why is it that I see guys drop their hips a moment before a heavy pull? For me that takes the load entirely off my hamstrings and makes me want to squat. I just try to hinge back as far as I can, slightly upward, and my hips still tend to shoot up by a couple of inches before the first pull of the set. By the time I’m back down on the floor, I’m in my optimal position and don’t have to reset as long as I hinge back far enough. Is it an anatomy thing? I don’t know my proportions really. https://ift.tt/eA8V8J July 01, 2021 at 05:34AM Bodybuilding.com Forums

Counting calories with AppleWatch + inBody Scan userCA96KJBU4TD So I have invested in an AppleWatch in hopes of better understanding my calories burned in one day. I have a feeling some people on this forum would have done the same thing and would know how this process works and if it is an accurate way to go about this. If my "Move" in the fitness app on the AppleWatch is saying I burned 871 calories.. and I have used an inBody scan (Electric Body Fat and Lean Muscle Mass Analysis) is saying my Basal Metabolic Rate is 1791.. Would I be able to add the 871 + 1791 to aquire the sum of my total calories for maintenance if this is my everyday average amount of calories? https://ift.tt/eA8V8J July 01, 2021 at 05:33AM Bodybuilding.com Forums

New to working out, Wants tips on exercises. (owned equipment listed) Coagulate HELLO! I am new to working out and looking for recommendations on certain exercises to do. I am Currently 19 years old and want to start working out to better my self and have a hobby. I am 6'1 and weigh 185 (unless my scale is lying) I appear quite skinny. my main goal is to gain more strength overall and maybe appear better on the upper body, my legs are naturally decent thankfully (also due to my job using legs a lot lifting) In my basement I have access to: A bench with a bar (including more weights then I could ever bench) Adjustable dumbbells' up to 80Lbs that goes in tens A curl bar (with waves in it, whatever you call that) A multi grip bar A hex bar A Bolted down landmine attachment An attachment on the bench to do preacher curls Many different resistance bands An adjustable kettlebell up to 50LBs A small calf machine that you can add weights to That is all I can think of r...

Elbow hurts ONLY during overhead press. JgDiff Can anybody think of any injuries that would cause your elbow to hurt ONLY during overhead presses? It doesn't hurt at idle or during any other pressing or pulling movements, triceps exercises, curls, etc. Also, I thought that if I didn't overhead press for a few weeks it'd be fine but it's been a little over 2 months now and it still hurts. Should I try working through the pain? https://ift.tt/eA8V8J July 01, 2021 at 04:47AM Bodybuilding.com Forums

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How long can I stay on a caloric agalvisa90 Hey everyone! Hope you are all well :) I've been on a caloric deficit ever since November last year. I've been able to really shred and see really good results! I would like to stay lean. i'm: 173 cm tall and weighting around 62 or 63kg, showing some muscle definition. I'm consuming between 1450 and 1550 calories a day. I workout hard and heavy 5 days a week. I understand that if I increase my calories up to my maintenance, weight gain shouldn't happen. But would the muscle definition be lost? Please let me know thank you! :) https://ift.tt/eA8V8J July 01, 2021 at 04:43AM Bodybuilding.com Forums

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How to improve your heart and lung functioning with simple exercises. comming999 Here is a summary 1. Diaphragmatic Breathing Healthy breathing uses the diaphragm, which is a dome-shaped sheet of muscle that sits between the chest and the abdomen. The diaphragm muscle should help the lungs fill with air by moving down and then push air out of the lungs as it moves back up. Commonly known as diaphragmatic or belly breathing, the abdomen rises and falls with each breath. While the diaphragm is supposed to be the primary breathing muscle, many people unknowingly develop a habit of using muscles in the neck, shoulders and back, which greatly limits the amount of air that enters and leaves the lungs. A 2016 research study appearing in the Journal of Physical Therapy Science set out to observe the effects of diaphragmatic breathing on respiratory function. Using two groups of subjects, one group engaged in feedback breathing exercises while the other practiced diaphragmatic breathing. T...

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How to do push-ups EASILY and lose weight FAST EleveGod Hello, I use to be very unhealthy. I always ate junk food and when I tried to put myself on a diet but I would still lose weight. After a few long years I fund a secret technique that allowed me to lose weight fast aswell as I learned how to do exercises easier. This easy technique can be mastered in minutes and all you need to do is to preform these push-ups. These pushups allowed me to eat what ever I wanted and still have MUSCLE. Here are some videos explaining it and you cant read written instructions bellow How to do weighted push up correctly: ouo.io/yhNvvR How to lose belly fat without doing anything: ouo.io/RBrMof How to ENJOY your diet (if you dont want to do the push-ups): ouo.io/DK8KK0 Add Weight to Increase Intensity To gain muscle mass, you'll want to be near muscle failure after completing your pushups. While you may feel this level of fatigue from a bodyweight push-up when first starting out, as you...

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Plateaued For Months - Is It Really As Simple As Calories? mvitz First off I am not a young guy, in my late 40s. I am 6ft/260lbs, medium/large frame. I put on about 20lbs during the Covid. Lowest I have ever been recently was 207lb when I was 41. When I was younger it was incredibly easy for me to lose weight. I would just eat salad at lunch and keep the carbs down at dinner. I could drop 3-5lbs a week easily. Now my weight just does not move. Been working at home for years and I am on the computer all day - 5 days a for work. I know working at home I dont move much because the extent of my commute is walking from my bedroom to my office, go up/down the stairs a few times a day. Its hard for me to go for walks during the day as I am on non-stop conference calls. My stress level is very high (senior management in IT) due to the job, house and family crap. I do go to the gym every day - do 20-30 minutes of cardio and lift hard for an hour. I still dont lose any weight. On the weeke...

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RIP Donald Rumsfeld mtpockets WASHINGTON – Former Defense Secretary Donald Rumsfeld has died at the age of 88, his family said Wednesday. “It is with deep sadness that we share the news of the passing of Donald Rumsfeld, an American statesman and devoted husband, father, grandfather and great grandfather. At 88, he was surrounded by family in his beloved Taos, New Mexico,” the statement read. “History may remember him for his extraordinary accomplishments over six decades of public service, but for those who knew him best and whose lives were forever changed as a result, we will remember his unwavering love for his wife Joyce, his family and friends, and the integrity he brought to a life dedicated to country.” Rumsfeld, who served in the Republican administrations of Presidents Gerald Ford and George W. Bush, oversaw the Pentagon’s response to the terrorist attacks on September 11, 2001. https://ift.tt/eA8V8J July 01, 2021 at 12:38AM Bodybuilding.com Forums

Fitness and Health FischStab What is Fitness? Fitness is the condition of being physically fit and healthy and involves attributes that include, but are not limited to mental acuity, cardiorespiratory endurance, muscular strength, muscular endurance, body composition, and flexibility. While there is a standard definition for fitness, each individual can have their own personal understanding of what fitness means. To some individuals, being fit means the ability to complete a marathon or lift a lot of weight. To another, it could mean walking around the block without becoming short of breath. Your definition of fitness will be influenced by your interests, physical abilities, and goals. No matter what the definition, it is important for every individual to keep their personal definition of fitness within a healthy framework This means you should have realistic expectations and maintain balance and moderation in all aspects of life. Set small , attainable goals and avoid giving too muc...

Keep an eye on your Women mtpockets Bill Cosby was released from prison Wednesday after the Pennsylvania Supreme Court vacated his sexual assault conviction. Cosby, 83, was released from SCI Phoenix in Collegeville, Pa., outside Philadelphia, just before 2:30 p.m, state corrections officials told Fox News. He was seen leaving the prison in a white car shortly afterward. https://ift.tt/eA8V8J July 01, 2021 at 12:23AM Bodybuilding.com Forums

I'm having trouble getting my abs to show more ChocoTacoFilms Recently I've been trying to focus on getting my abs to show because i feel like the front part of my body is plain looking. They sometimes show up in pictures but mostly only from the side and with good lighting I've been eating pretty healthy. I eat an egg sandwich for breakfast, a protein shake with almond milk, yogurt, peanut butter, and protein powder, tuna for lunch, peanuts as a snack and usually rice with some beans or vegetables and some type of protein like fish or meat. Should I do a more intense ab excercies or work them out more frequently? I work them out only once or twice a week. Should I try daily. I can provide pictures if needed. Thank you for any advice https://ift.tt/eA8V8J July 01, 2021 at 12:20AM Bodybuilding.com Forums

Edward going stronk Log grasufrumosu It's my first time when I post something on this forum/site so I decided to show you (so far) my losing weight journey. I do this for two reasons. The first one is because I am quite proud of what I have achieved so far in this short period (although I know that it's a very very very short period). The second one is because I know that this log can motivate me. So heya everyone, I am Edward, I am 24yo guy from Romania, Europe. I am 1.90cm (6 ft 2 in) and a month ago I weighed 123.4kg (272 pounds) . This was my highest weight ever, I've never weighed that much never ever. So, the classic cliché here, I told myself that the time for changes has come. And I did. I started with my diet because I know very well that eating it's so god damn important. I said "I know very well" because some years ago I managed to lose almost 20kg (44 pounds) only eating correctly, without doing sport (only walking). So yeah, as I said, I starte...

Advance bodybuilding program NedzadI Bodybuilding programs are great for anyone who is looking to change their body for the better. Whether you are new to weight training and bodybuilding or an advanced lifter, you can benefit from a new workout to "shake things up" with your current routine. Most workouts for bodybuilders or programs that have bodybuilding in mind have a few special characteristics. Whatever path you decide to take with your fitness and muscle building goals, I encourage you to start looking for some good bodybuilding programs, but by clicking here you can find one that helped me out(U can read more about the program on this link: bit. ly/3x7Oy9P (just remove the space between the . and ly)), try it out and see how it makes you feel... I went for a 120kg 2m bulk body to a 100kg cut bod by folowing this program. Many advanced bodybuilding programs will have workouts with incremental intensity increases for a given mesocycle, as well as changes in diet and...

➡️ Fundamental of plank and how to plank,: Best forever 🤩 SyedSadad14 The plank (also called a front hold, hover, or abdominal bridge) is an isometric core strength exercise that involves maintaining a position similar to a push-up for the maximum possible time. The most common plank is the forearm plank which is held in a push-up-like position, with the body's weight borne on forearms, elbows, and toes. Many variations exist such as the side plank and the reverse plank. The plank is commonly practiced in Pilates and yoga, and by those training for boxing and other sports. The plank strengthens the abdominals, back and shoulders. Muscles involved in the front plank include: Primary muscles: erector spinae, rectus abdominis (abs), and transverse abdominis. Secondary muscles (synergists/segmental stabilizers): trapezius (traps), rhomboids, ro tator cuff, the ant...

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Plank exercise for belly fat. bijoykabiraj16 The most common plank is the forearm plank which is held in a push-up-like position, with the body's weight borne on forearms, elbows, and toes. Many variations exist such as the side plank and the reverse plank. The plank is commonly practiced in Pilates and yoga, and by those training for boxing and other sports. The "extended plank" adds substantial difficulty to the standard plank exercise. To perform the extended plank, a person begins in the push-up position and then extends the arms or hands as far forward as possible. Sum viodeo liks for losing belly fat : Video :1=[ *************.us/6724841 ] Video :2=[ *************.us/67248480225109] Video :3=[*************.us/67248480225109 Video :4=[*************.us/67248480225473] Video :5=[adfoc.us/67248480225473] adfoc.us/67248480225473 https://ift.tt/eA8V8J June 30, 2021 at 08:40AM Bodybuilding.com Forums

Classic Powerlifting Photo From My Area.................. LWW Found this photo of the legendary powerlifting gym in Maryland back in the 80's. In the second photo from 1988, I trained strongman with one these dudes in the photo for five years. It's a good read, the gym had cops and criminals there, everyone was cool when it came to training, so I hear. Some of these guys are still training, near or over age 60 now. https://functional-strength.org/chai...8zG73OnBP2nYSI https://ift.tt/eA8V8J June 30, 2021 at 06:42AM Bodybuilding.com Forums

What percentage of your diet should be protein, carbs and fat? BlackJack619 I was just recommend 45%protein 35%fat 20% carbs. For a fat loss diet. What's your goal and percentage breakdown? Reps for serious responses. https://ift.tt/eA8V8J June 30, 2021 at 06:20AM Bodybuilding.com Forums

Gaining too much fat while bulking thebignap I've always been a thin guy who didn't take working out very seriously. I got very sick about a year and a half ago and I lost even more weight. I weighed about 115lbs and was about 5'11". After that I started taking working out and gaining weight more seriously. I watched my diet to a degree, but mostly just aimed for protein, carbs, and fat in every meal not worrying about what it was coming from. I now weigh in around 160 to 170lbs and I'm the same height (22 yo). I have a much more notable amount of muscle with some definition on my triceps and chest which I've been very happy about. Recently I've been noticing a gut starting on my lower belly/abs. I've been called "skinny fat" a couple times which has discouraged me and put me in a on and off state with the gym the past 2 months. I want to start taking working out even more seriously than I ever have to correct this problem, but also because ...

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Plank Tutorial Ashish248 The plank is an excellent abdominal and core exercise. It works not only the rectus abdominis, but also the other ab muscles and the core muscles that run from the pelvis along the spine and up to the shoulder girdle. Take a look - *************.us/6726571 https://ift.tt/eA8V8J June 30, 2021 at 12:53AM Bodybuilding.com Forums

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Is a 4-5 minute rest between sets on bench press (higher reps) too much? redmchalo I'm following a program I found from Mike Israetel and the set/rep range for the program for flat bench press is 3 sets of 10-20 reps with each set taken until form failure. I need more chest hypertrophy, so I feel that more reps would be of a benefit for me. I'm sticking to the lower end of that rep range (3 sets of 10 reps). I'm just no good with higher rep work, used to benching in the 1 to 5 rep range. I found that my rest periods are longer for higher rep work than they are for lower rep work. My rest periods for low rep benching are around 3 minutes, and my rest periods for higher rep benching are usually around 4...sometimes 5 minutes. If I don't rest long enough on the higher rep sets, I find that my performance on the following sets after the first set suffers. For example in the gym yesterday, I decided to shorten my rest periods to 1-2 minutes just to see how things would go ...

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I have palsy and am weak on left side. What should my strategy be? sjs94704 Overall, my body is as normal as everyone else's. The only thing is my entire left side of my body, all of my muscles are smaller and weaker than my dominant right side. Keep in mind, I am older (56 years old). I am very healthy in every other way and after 1 1/2 years locked up inside I am eager to get active and moving! I am 5'8" and just 100 days ago I was around 200#. All I did was cut out the soda, chips and all processed foods and have lost 17#'s in 100 days !!! So, for example, with building my chest, there is a not a HUGE but a clear difference in size between my right and my left pectorals from natural use and my right being dominant. My left arm is also weaker at the moment but I know with work it is possible to build the muscles to be close to the right. It might take time, but it is doable. So, the question is, is it in my best interest to focus just on my left to bring the si...

Enjoy Some Dumbbell Chest Routine mikieson https://ift.tt/eA8V8J June 29, 2021 at 09:00AM Bodybuilding.com Forums

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Calorie deficit advice userJJGWUA5ODXK Hello, I’m looking for some advice. I’m trying to lose body fat. My goal is 15-17% body fat but still gain muscle. I’m 6’3, 82.5kg and currently 20% body fat. I eat roughly 2000 calories a day but burn according to my Apple Watch and tracker I burn 3000-3500 a day. I have been reading that if my deficit is too high it will effect my ability to gain muscle. What sort of deficits should I be aiming for? https://ift.tt/eA8V8J June 29, 2021 at 01:28AM Bodybuilding.com Forums

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Planking tutorial Yaz2020 Want a nice, flat belly, but could do without the crunches? Say hello to the perfect plank. Hovering above your forearms for a few minutes a few times a week is a great way to engage your abdominal muscles as well as the muscles in your butt, hips and thighs. And, because these muscles all work in tandem, the plank is to thank for a stronger core as a whole, which will save your back when you have to lift something heavy or keep your balance when you trip. And, when done correctly, the perfect plank can also give your hamstrings a pretty awesome stretch, which can help with tightness associated with too much sitting. But that’s the key: You’ve got to do the exercise correctly to get all these bonus benefits. Make your next plank count for double by following this simple five-step guide. Step 1: Position your elbows directly beneath your shoulders. Before you start, and throughout the exercise regimen, your upper arms should be perpendicular to the ...

Push ups Tanishq019 Hello my name is tanishq and i am a professional trainer today i want to teach you guys about how to do a perfect push up . Push-ups work your arms (triceps and forearms), your chest, lower back, abs, quads and calves. They work the intercostal muscles covering your ribs and if you do enough of them and breathe in and out explosively as you do them they even work your lungs which means they become an aerobic exercise that also works your cardiovascular and aerobic systems. https://ift.tt/eA8V8J June 28, 2021 at 02:49PM Bodybuilding.com Forums

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Best workout for multi gym ? Nxthan95 Hi guys so I’m 26 y/o male 5”8 (5”9 on a good day 😂) I currently weigh 135kg Although I don’t look like I weigh that much it’s still massive. I’ve signed up for a charity White collar boxing match to try and get fitter than what I am now, the fight is on the 14th august. I’ve recently purchased a pro fitness 50kg multi gym and a treadmill to help on my way as a gym is far too daunting for me at the moment. Does anyone have any workouts for the multi gym that they could share with me? Going to try and do 20 minutes of cardio before hand on every session the slowly up the time and intensity but really I need help on the best workouts to do, I was going to just do every workout possible on the multi gym each time but I’m not sure if that’s ideal. https://ift.tt/eA8V8J June 28, 2021 at 01:49PM Bodybuilding.com Forums

20 years old, can’t workout due to back pain. EddieESQ Hi all, I come from a history of sports in high school so I know exactly what it’s like to run 7 miles before wrestling practice. I know what it’s like to workout and break a sweat. And it seems that’s all I want to do lately, but due to low back pain I can’t even get more than 5 minutes of AMRAP in. Not really sure what to do, most of my back pain comes from flexing my abs, even if I’m not particularly working out. If I’m standing for to long at work my back starts to hurt. I have an aching sensation in the muscles left and right of my low spine. They seem to engage whenever I use my abs for core workouts, and start to hurt almost immediately after beginning the exercise. I’ve stopped using weights and have gone strictly cardio to see if that would help. My back starts to hurt as soon as I run, or do any ab workouts (besides one machine at my gym that’s giving me hope, which I’m returning to the gym for shortly). I’m trying to...

Bulk Or Cut? ReapDak Should I bulk or cut? I’m 5’7 weighing in at 182 pounds. I just got off of vacation where my only options for food were chips cookies sweets and microwaveable meals, I gained about 9-7 pounds. https://ift.tt/eA8V8J June 28, 2021 at 10:27AM Bodybuilding.com Forums

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How to do Push-ups !! Nibyu -What is push-ups? : the push-up is a type of bra adapted to almost all the morphologies of the chest. This piece of lingerie allows the bust to be refocused and thus offers a plump, plunging neckline. -How to do push-ups? : Facing the wall, feet together about 70 cm from the wall, place your palms flat against the wall (index finger up and thumbs inward) so that they are a little more apart than your shoulders, arms tense. Bend your elbows and brush your nose against the wall. Push back to the starting position. -What Muscle Do Push-ups Work? : While the push-up movement mainly works the muscles of the chest (pectorals), arms (triceps brachii) and shoulders (deltoids), keeping your body very straight during the execution also calls on the stabilizing muscles. trunk, back and legs. https://ift.tt/eA8V8J June 28, 2021 at 06:20AM Bodybuilding.com Forums

Biceps lipoma or scar tissue? mediccc98 Hello everyone, I hope everyone is doing well. I noticed on my right biceps a little cyst like bump when palpated. It isn't visible at all really unless muscle is flexed. When discussing it with my pathophysiology professor, she indicated that it could be simply a cyst or an active muscle repair site due to strain on muscles. Did anyone have anything similar to that? Furthermore, when muscle is flexed on the medial side of the biceps sometimes cyst like bumps pop as well but then disappear right away. However, on the lateral side this cyst is just there. No pain upon palpation at all either. I also asked couple of my friends who also worked, and they have a similar thing on their quads. So it makes me wonder, is it a scar tissue or an active repair site? Thanks a lot. https://ift.tt/eA8V8J June 28, 2021 at 06:18AM Bodybuilding.com Forums

Would like to know your experience with Force USA products PorscheFB61 I'd like to hear from people who own or have owned Force USA products. I was debating about getting one of their functional trainers. https://ift.tt/eA8V8J June 28, 2021 at 05:55AM Bodybuilding.com Forums

Feedback on my Routine? Or1ginal1ty What do you think of my routine (every 2 days I do) 30 pull ups 100 Weighted Dips (15 lbs dumbbell I hold between thighs) 125 Push Ups 60 Dumbell Rows (45lb) 60 Dumbell Bench Press (40 lbs) Stair Machine (10 mins level 8-9 speed out of 10) TBH I'm just doing exercises I know & am familiar with. Anything I should adjust, remove, or add to it? Willing to learn anything. Appreciate any new pointers or insights. https://ift.tt/eA8V8J June 28, 2021 at 05:53AM Bodybuilding.com Forums

Maintenance Mesocycle Planning pinfante Trying to write a mesocycle for maintaining muscle while prioritizing a little bit of fat loss but really more prioritizing letting my back heal. I have 2 herniated disc iv been working around for almost a decade and recently the flare up and muscle spasms have been happening more frequently. It might be due to the fact that iv been going hard with German Volume Training and think 10x10s of squats (even just once a week) have probably worn on my lumbar contributing to the more frequent flare ups. (the gains were amazing tho, what a great protocol, albeit around 150 working sets per week will beat you up i guess) ---- So again trying to piece together a maintenance meso and would like some ideas. Im a 7 day a week guy (always been, i know its not ideal but i works for me and i enjoy it) so the daily volume really wont be much. The program i wrote looks like this. Feel free to critique. Day 1 ( exercise and sets) Bench Press X 3 Side Lateral Ra...

Finding a trainer...online? Bigguyone Trying to find the best way to locate a high quality trainer that will do a nutrition program and work out for my wife and I. She is in very good shape and I am in pretty good shape both with a lot of workout experience and knowledge but prefer a "third party" to do the nutrition and training so easier to agree to... Ideas? https://ift.tt/eA8V8J June 28, 2021 at 05:29AM Bodybuilding.com Forums

Rate my diet/Suggestions?! userCA96KJBU4TD I've been on a consistent diet of eating the same thing for two months now and my muscle is going up while body fat percent is remaining the same. I get mixed answers from everyone that I view as "experienced" so I don't know whether to continue at the same pace or to cut some of the calories out. My main goal is to build muscle with a sub-goal being to lose fat while building this muscle. I am 5'9 172 lbs. I have a recent InBody scan where I went in fasted and my results are 80.5 lb Skeletal Muscle Mass and 17.5% body fat. My Basal Metabolic Rate is 1754 kcal. I walk four miles every morning @ 15:00/Mile pace and do Push/Pull/Leg/Rest Routine. Calories: 3242 Protein: 212 Carbs: 450 Fiber: 30 Sugar: 88 Fat: 64 Cholesterol: 1110 Sodium: 1255 (I salt everything which is not included) Potassium: 3000 All vitamins: 100 or more (Fitness Pal's recommendation) Iron: 73 Breakfast: Oats w mixed fruit, 4 eggs, b...

Planking post template Jetlee1999 If there's one exercice we all love to hate and hate to love it's planking . see some videos on planking down below to know how you can do it the correct way . Video 1 : *************.us/6718431 video 2 : *************.us/67184380191438 video 3 : *************.us/67184380191444 video 4 : *************.us/67184380191446 video 5 : *************.us/67184380191447 https://ift.tt/eA8V8J June 28, 2021 at 05:21AM Bodybuilding.com Forums

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Im Caller Mersh, and Im beginning my journey MershComedy Ive been doing some heavy non-stop working out the past couple months. Ever since the spergs made fun of me at a Love's Truck stop. Will be fit and toned by August. If you have any questions, feel free to ask! Im excited to be included with this community! https://ift.tt/eA8V8J June 28, 2021 at 04:56AM Bodybuilding.com Forums

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Another great find for EOMRAT.............. LWW Frank Z. may be an overrated guitar player for some and at times it may sound like a typewriter (Van Halen opinion) but that's cause he was pure improvising. But this is absolutely brilliant piece of composing here, notice the players have no clue what they are about to do, Frank is trying to fuk them up, the scary part at the end is perfect for a horror flick... https://ift.tt/eA8V8J June 28, 2021 at 04:06AM Bodybuilding.com Forums

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Can't lose weight & fat TodDaWild Hi! I'm Theo, 26 years old, 183cm and weigh 118KG - Now, I don't know what my fat% is, but it's not THAT high. I'm fairly muscular, with large quads, glutes and genetically very big calves, and pretty big arms too. I have a large body structure and have been training on and off my entire life. What I struggle with this time around is my belly area, chest and love handles have a ton of fat, my legs and arms have close to no fat on them (well besides my thighs). Now my main issue is, that I don't lose weight and fat at all. I can however build muscle and strength very very fast, but I really want to lose weight and the fat! I have a high protein diet with 1800-2000 calories a day, I go to the gym 4-5 days a week, and on the off days I do around an hour of crosstrainer at home. When I workout I really try to focus and not just f-around. I weight myself around a month and a half ago (this is when I started again after ...

4 MIN Plank Challenge to GET 6 Pack Abs (4 WEEKS RESULTS) Daksh30 A plank exercise is the best exercise to strengthen your core and abdomen. These exercises strengthen your hips, lower back and abdomen and improve your body balance. It is used in yoga, by professional boxers and sports like hockey, cricket and football. The number of calories you would burn depends on how many minutes you perform a plank exercise daily. For instance, a person weighing 65 kgs would burn 3 calories every minute doing a plank. Here is what your body could benefit from plank exercising. Plank exercise is a good calorie burner that reduces belly fat. Make sure you also stick to a healthy diet while performing this exercise. Add fresh fruits, whole grains, fish, banana, yoghurt, green tea and avocados to your everyday diet. Also, make sure that you perform this exercise regularly and in the right manner. Between pushing upward and downwards hold the position for 10 seconds and then release your body. You...

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16 Week Comp Prep dyl2208 I’m starting prep for my first WBFF fitness comp and my coach isn’t able to discuss cycles. I’ve done multiple cycles but unsure of the right cycle in preparation for Comp in terms of timing and what Would be best. Stats: - 6ft - 95kg - 53kg muscle mass - 8% bf I’m planning to sit around 85-90kg comp day https://ift.tt/eA8V8J June 27, 2021 at 01:34PM Bodybuilding.com Forums

Nervous about First bulk MyComic So I just finished a year of weight loss with a 3 month cutting routine. Ultimately I lost 50lbs. I’m still a little chubby as in I don’t have abs or anything but I’m really happy with my results. Now I’m going to start a 3 month bulk and I’m afraid of gaining fat. I know I can’t avoid it. I’m 6’2 193 and I plan on eating 2400 calories a day for the bulk while doing about 20 min of cardio per workout. Is that enough calories? How many pounds of body fat can I expect to gain in three months? https://ift.tt/eA8V8J June 27, 2021 at 09:03AM Bodybuilding.com Forums

Gained 6-8 lbs of muscle in 20 days?! Histly So, I recently just got back into working out, and I have been aiming to lean bulk including all needed micro nutrients, lots of lean meats, every day a cup of spinach, carbs, and so on, also limiting my sugar intake. I've recently weighed myself and see around a 8lb difference from around 20-25 days ago. That being said, I also do look a bit leaner in my body and face. Is this "possible"? (NO SUPPLEMENTS OR ANYTHING, just plant-based protein powder) My routine - Chest, with triceps along with some bicep stimulation to increase blood flow Arms, with biceps focals and shoulders Legs and light Rest https://ift.tt/eA8V8J June 27, 2021 at 08:38AM Bodybuilding.com Forums

They DO exist…. BeginnerGainz Welp, I thought it only existed online in articles and as a gaff on forums, but I saw someone doing air squats on a friggin bosu ball today. Anyway, today was leg day. Standing calf raises, slow eccentric, long pause at the top and bottom of each rep, 45x12 I find doing this before my leg work helps me get deeper in squats and leg presses. Seated leg curls r/p 100x14/10/8 Also found doing these before quad compounds helps my knee feel more “stable”, I’m not sure how true that is, but I’m gonna keep doing it anyway. Hack squats r/p 3 plates 4/5/3 Took too big of jumps in my warm up, and it hurt my work set. Oh well. I’ll get more reps next week. Loaded back extensions 45x12 Leg extensions 120x22 These last 2 exercises are done for one set to form failure only, as a way to cap off my workout. So, what did you all do today?? https://ift.tt/eA8V8J June 27, 2021 at 07:47AM Bodybuilding.com Forums

Power Rack for Basement - No bolting, low ceiling, want lat pulldown. Tohsy Hello everyone, I recently moved into a new house after living in an apartment for the last several years and am beginning to work on creating a home gym. I am thinking of having it in one of the spare (unfinished, but has drywall) bedrooms in the basement for climate control. Had thought of using the garage, however it regularly gets >90 F where I live and I don't tolerate heat very well. The one downside of the basement is that the ceiling is much lower than the garage (92.5" vs. 120"). One thing I feel I need to get in order to really allow me to work out safely on those compound movements is a power rack. This is because I'll be lifting alone and don't want to risk damaging myself or my house if something goes awry with a lift. I'm hoping to get something for long-term use that has expandability and safety/strength as a top priority. My wants currently include: 30" Min...

Exercises for possible pelvic misalignment? seandavidrichar Not shore if this is a pelvic issue or not.when I try to sit on the ground my back naturally wants to lean backwards.I feel a lot of strain in my hamstrings if I try to straighten my back with legs out in front.My wife said it looks like I sit on my lower back and not my butt. Anyone know what my issue might be and what exercises might help correct it. https://ift.tt/eA8V8J June 27, 2021 at 07:09AM Bodybuilding.com Forums

Bicep Pump Question?! userCA96KJBU4TD I have been on a Legs/Push/Pull/Rest/Legs/Push/Pull sequence for about six weeks. I have been keeping track of my weights and adding compound movements. I know for a fact my strength is going up in everything which means I am likely gaining muscle effectively. I have been noticing something and tested it out the past 3 Pull/Push days. My Biceps get the biggest pump like rock hard from Push day and only get a mediocre pump from Pull day. I am ensuring on my pull day that I am continuing to increase the weight (Going from 30 lb dumbells to 35 until failure and back to the 30 lb's) but the pump is no where near what it is on Push day. I know the tricep is also activated from push day but I can SPECIFICALLY feel the difference in my bicep. Do you think it is because I am tired because Pull day is always last? Do you think it is from improper form? I'm confused and would love to hear what some experienced people think?? My diet is on point. I ...

Hi, kinda new here keirablack I guess my main goals right now would be to find a beginner program for people with very little physical endurance and also back problems particularly oriented around weight loss and like mobility a little I guess? https://ift.tt/eA8V8J June 27, 2021 at 05:39AM Bodybuilding.com Forums

Frank zane says he was natty when he competed in the olympia Rad140brah Skip to 56:12 https://ift.tt/eA8V8J June 27, 2021 at 05:24AM Bodybuilding.com Forums

85lb Down & Just Getting Started! Seeking Gains: Where to Begin? incrediblyavg Hello, Bodybuilders. I have spent quite some time working on my physique transformation and I want to take it to the next level by packing on as much muscle as my frame can hold. I have no idea what a "realistic" goal might be, natty or not. I'd like to make gains as quickly as possible, but I understand that these things take time. My weight loss journey has taught me patience and persistence, even during times of maximum effort and minimum reward. I'm 6'2", 175lb, and not too fat. Ideally, I would like to keep fat gain to a minimum. What size should I aim for? How long should I expect to train to reach that goal? How much and how clean should I eat to gain size without getting fat? What are some good ways I can meet local bodybuilders to train with and learn from? Thanks in advance for any help or advice you can offer! Attached Images 20210618_171129.jpg‎ (85.6...

Workout before BED vincentwakwe Here is a simple 10 minutes workout before bed *************.us/67136080171425 https://ift.tt/eA8V8J June 27, 2021 at 02:50AM Bodybuilding.com Forums

Retraining Injured Musle Memory fitnessrichie I am suffering from Tennis Elbow since 2 and a half years.. It's now in my muscle memory, and not going away. How can I retrain my muscle memory, while keeping my arm safe? https://ift.tt/eA8V8J June 27, 2021 at 02:28AM Bodybuilding.com Forums

Check out: The Simplest way on REDUCING YOUR BELLY FAT vincentwakwe Have you been doing your exercises to reduce belly fat but it doesn't seem like much change has occured. Maybe you are just doing it wrong. Check out the right ways of reducing belly fat in both male and female. Click the links below.. *************.us/6713601 *************.us/67136080171421 *************.us/67136080171422 *************.us/67136080171423 *************.us/67136080171424 https://ift.tt/eA8V8J June 27, 2021 at 02:13AM Bodybuilding.com Forums

My current supplement routine sidog1234 Hi everyone I am taking 6 caps of creatine and 6 caps rich piana freak show and 1 Scoop Rich Piana 5150. Also 3 scoops of mutant protein powder. Is this ok i was thinking to add 4 caps of turkesterone to my work outs. Im doing 2 hours dumbells 30 lbs and 70 lbs barbell. Your guys thoughts/ advice would be highly appreciated please. https://ift.tt/eA8V8J June 27, 2021 at 01:54AM Bodybuilding.com Forums

Opinion on workout routine ponabo Hello! New member here, and wanted to get some opinions on my current upper body routine. At the moment i do back and biceps, then chest, tris, and shoulders next day. I do both twice per week. This is in order for each time. Back and biceps: 3 sets pull ups, as many as I can. 3 sets chin ups, as many as I can.3 sets one arm row, 9-10 reps. Incline chest supported rows, 9-10 reps. Hammer curls 3 sets, 9-10 reps. Shrugs 3 sets, 12 reps. Incline shrugs 2 sets, 10-12 reps. Chest, tris, and shoulders. Flat bench press 3 sets, 8-10 reps. Shoulder press 3 sets, 9-10 reps.incline bench press 2 sets, 8-10 reps. 3 sets of tricep dips, as many as I can. Front delt raises 3 sets, 9-10 reps. Lat raises 3 sets, 9-10 reps. Tricep extensions 2 sets, 9-10 reps. The Goal is a combo of strength and size, and just wanting to make sure my routine is decent and can get me there. It’s all dumbbell by the way. Thank you in advance! https://ift.tt/eA8V8J June 27, 2021 ...

Hang barbell from ceiling for pull ups? radrd First off, this idea is for fun and variety, not out of necessity. I already have a regular pull up bar in my garage, fat bar on my rack, and gymnastics rings. I also already have all of the hardware below, so there's no investment other than putting the holes in my ceiling. As long as none of the hardware fails and/or I get hurt, this will be a success. Thoughts? I use these swing hangers for my gymnastics rings with no issues, though I haven't tested with anything more than my 190 lbs body weight. https://www.amazon.com/dp/B07Q42BLDC...p_mob_ap_share The lag screws that come with the hangers are decent but I swapped them out for with these ledger locks for my gymnastics rings and would do so again. https://www.homedepot.com/p/FastenMa...8-12/202268267 These climbing carabiners are light and rated for a lot of weight. I got one from Rogue with a cable attachment and tracked down a supplier. https://www.nrs.com/product/4517...

Starting from scratch reynoldsrider So I recently lost ~35 lbs, now that i've accomplished my weight loss goals, I want to put on a good amount of muscle. I have absolutely no idea what I'm doing with regards to workouts/supplements and everything and there are too many resources out there but I've been told this is a great place to get advice. I'm looking for a fairly intensive workout regimen for someone who has no idea what they are really doing concerning weight lifting. The caveat is that I can't really join a gym at the moment but I do have some dumbells at home, so anything that would work with that/bodyweights. I'm moving in a few months at which point i'll be able to but for now, I'm looking for something to get into and stay committed to. Any advice would be super appreciated. https://ift.tt/eA8V8J June 26, 2021 at 11:54PM Bodybuilding.com Forums

Heckler & koch sp5 9mm pistol - 81000477 userOYOHSSAIFSY The Heckler & Koch MP5 is the most is arguably the most copied pistol-caliber carbine in the world. Copies are not good as the real one available in HK. The SP5 was developed by Heckler & Koch as a semiautomatic, civilian sporting pistol that matches the look and feel of the legendary MP5 submachine gun. Features: (2) 30 round magazines 0.24 inches trigger travel and 0.12 inches return travel DETAILS: Type: Semi-Automatic Series/Collection: SP5 Caliber/Gauge: 9mm Luger Capacity: 30 Sight: Adjustable Slide: Matte Black Safety: Selector Switch Grip Type: Black Polymer Barrel Length: 8.86" Overall Length: 17.8" Weight: 5.1 lb Height: 8.66" Barrel Type: Land Profile Number of Grooves: 6 Orientation: Right Available In Retail: 3760 Fernandina Rd Columbia, SC 29210 (803) 551-2680 Palmetto State Armory mp5 Details & Deals HECKLER & KOCH SP5 9MM PISTOL - 81000477 SKU 51654...

Get abs in 2 weeks ! Lalaella Everyone has abdominal muscles, or “abs.” For well-defined abs, most people will need to lose some body fat around the stomach and then build muscle. Clink link below: https://youtu.be/J4Ce-okhwvo https://ift.tt/eA8V8J June 26, 2021 at 10:45PM Bodybuilding.com Forums

Plank videos exercise Lalaella The plank (also called a front hold, hover, or abdominal bridge) is an isometric core strength exercise that involves maintaining a position similar to a push-up for the maximum possible time. Plank is one of the best calorie burning and beneficial exercises. A plank hold engages multiple muscles at once, thereby benefiting the core strength of your body. Not just burning the fat around your abdomen area, they also work by giving you an improved posture, flexibility as well as a tighter tummy. Planking is also great for arm, neck, and shoulder strength, as you need to hold your bodyweight. Link below: Video 1: https://youtu.be/ASdvN_XEl_c Video 2: https://youtu.be/gTDpod8SnuQ Video 3: https://youtu.be/BQu26ABuVS0 Video 4: https://youtu.be/yeKv5oX_6GY Video 5: https://youtu.be/kL_NJAkCQBg https://ift.tt/eA8V8J June 26, 2021 at 10:36PM Bodybuilding.com Forums

Plank video exercise Lalaella The plank (also called a front hold, hover, or abdominal bridge) is an isometric core strength exercise that involves maintaining a position similar to a push-up for the maximum possible time. Plank is one of the best calorie burning and beneficial exercises. A plank hold engages multiple muscles at once, thereby benefiting the core strength of your body. Not just burning the fat around your abdomen area, they also work by giving you an improved posture, flexibility as well as a tighter tummy. Planking is also great for arm, neck, and shoulder strength, as you need to hold your bodyweight. Link below: Video 1: https://youtu.be/ASdvN_XEl_c Video 2: https://youtu.be/gTDpod8SnuQ Video 3: https://youtu.be/BQu26ABuVS0 Video 4: https://youtu.be/yeKv5oX_6GY Video 5: https://youtu.be/kL_NJAkCQBg https://ift.tt/eA8V8J June 26, 2021 at 10:34PM Bodybuilding.com Forums