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Push ups Aranno A push-up is a common calisthenics exercise beginning from the prone position. By raising and lowering the body using the arms, push-ups exercise the pectoral muscles, triceps, and anterior deltoids, with ancillary benefits to the rest of the deltoids, serratus anterior, coracobrachialis and the midsection https://ouo.io/XGZAMt https://ouo.io/KegLKd https://ift.tt/eA8V8J November 01, 2021 at 09:21AM Bodybuilding.com Forums

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Does single event diarrhea effect your nutrient intake? Srs. paulinkansas Woke up, fell out of bed, took a normal crap. Had half a dozen raw oysters in a shooter glass with vegetable juice (V8) and hot sauce for an early breakfast. Worked out then had a late breakfast the same as the first breakfast. A few hours later I really had to hit the toilet. It was all Dia. I felt fine afterwards. Are the nutrients lost with the Dia, or are they assimilated first? I was wondering if the hot sauce was going to bother me as I was dumping it in the glass, now I know the answer. https://ift.tt/eA8V8J November 01, 2021 at 05:57AM Bodybuilding.com Forums

I won't give up, I need help. pbc242 Not sure if I should post this here or not and I honestly do not need judgement or cruelty, I have had plenty of it in my life. Anyways here is my situation: I have PTSD and depression and these have both affected my ability to lose weight as a whole because I have to taken Wellbutrin and Abilify in order to help stabilize my mood and to help with depression. For a while I put myself on a diet to lose weight and I tried every diet I could and none of them helped me lose weight. I did a lot of research and it turns out that the Abilify was preventing from losing weight, so I stopped taking it and lowered my carb and calorie intake and walked and exercised daily for miles and within a month I lost 20lbs. The problem with not taking the Abilify is became super depressed and could not function, so now I had to take it again but I am trying to switch medicines so I can begin the process again to lose weight and get in better shape. I love exe...

Upper chest definition STRYDG Hey team. Looking for advice on what I can do with my equipment on getting a more defined upper chest. Lower half is decent but almost no detail in the upper. I have access to a flat bench, bar & DB and dip bars. If there's any specific exercise that can help would appreciate it! Should look at getting an adjustable bench at some point to do incline presses. https://ift.tt/eA8V8J November 01, 2021 at 02:57AM Bodybuilding.com Forums

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$450,000? Corbi Brilliant marketing move or a desperate move by the administration? Personally I think this has to be one of the most asinine ideas ever floated and will lead to impeachment and removal from office if it ever got to the serious stage of actually being enacted. I would love to know who the person is that proposed this? https://ift.tt/eA8V8J November 01, 2021 at 02:45AM Bodybuilding.com Forums

Get your body fit n healthy qlhohua Weight loss is not just important to improve one’s posture, but it also helps to prevent certain health conditions such as diabetes and high blood pressure. But losing fat is a struggle for many. That’s exactly why specific exercises are advised in order to enhance fat burn. One such exercise is the good old plank *************.us/7134991 https://ift.tt/eA8V8J November 01, 2021 at 02:26AM Bodybuilding.com Forums

Cheese 🧀 Phil2021 So I'm rather partial to cheese, my favourite is Edam but most cheeses I like. I kind of get cravings for Edam fairly often, sometimes several times a day or hour. Usually this is after exhaustion or tiredness. Problem is as most of you no doubt know is that Cheeses are full of Fat, even any diet versions still have a lot of fat and there are few of them around practically none for Edam as far as I know. So the question is what can I do about this? I've tried stuff like Cottage cheese and Quark but neither really agreed with me. Quark I found the worst kind of weird chemically tasting in not a good way. Only other thought if I can't find a very low fat cheese that tastes nice enough is fill my craving with some other found I can get off on eating that doesn't contain much fat but that too has so far been elusive. At the moment my percentage body fat is well over something like 25 - 27 percent or so with most if it collecting on the gut. I want t...

Can you evaluate my squat form? 200 lb (91 kg) = 80% 1RP mileena202 Hi, I finally managed to upload a squating video, from the side at knee level. This is low bar, at 200 lb. (91 kg), which is 80% of my 1RM. 4 reps. This is from Saturday, October 30, 2021. https://www.youtube.com/watch?v=IfJvF8fRfoU [Video of the actual walkout begins at 0:40] [Also, sorry for the corny music, but I had to add it since YouTube found a copyright claim from the music in the background.] https://ift.tt/eA8V8J November 01, 2021 at 12:49AM Bodybuilding.com Forums

What are some ways for effective fatloss/ overcome a weight loss plateau? badmashdude Hi I am 5'6 , 29years old Weight: 64 kg Macronutrient breakup : Protein : 100-140 g Fat :30-55 g Carbs: 140-190 g Fiber : 25-35 g I follow a decent diet and eat around 1600 kcal. I train 6 days except sunday and do moderate 5-10min cardio daily. I was initially 70kg 3-4 months back when I started off Seems like I have hit plateau now as for the past two week I don't see much difference when I look myself in the mirror or on the weighing scale My calorie count is bit low , I don't want to lower my kal again . So would it be good if I do cardio daily or incorporate HIIT? The question is how much cardio one should do ? I don't want to overdo this causing any health issue as I am already anaemic. My goal is to hit below 60kg , and get a flat stomach I have a good amount of muscle mass but have few amount of fats in lower belly back and neck areas. Also I only drink 2-3L shoul...

Losing weight and obesity Mox1986 People gain weight when they consume more calories than they expend, so eating fewer calories, or energy, can help. Other factors, such as genetics, metabolism, hormones, the sort of food you eat, your body type, and your lifestyle, all play a part. Obesity Obesity is currently considered an epidemic by health authorities all around the world. At least 2.8 million individuals die each year as a result of issues associated to obesity. Obesity was found to be prevalent in 42.4 percent of individuals in the United States between 2017 and 2018, according to the Centers for Disease Control and Prevention (CDC). Obesity has a greater impact on some groups than others. According to the CDC, 49.6% of non-Hispanic Black adults are female. https://ift.tt/eA8V8J October 31, 2021 at 03:58PM Bodybuilding.com Forums

Dieting Mox1986 Dieting: Some individuals despise the word "diet," yet that is not what the majority of people believe. Diet is described as one's regular eating and drinking habits. So, when you hear the word, don't be alarmed. You're on a diet since you're currently on one. What did you have for your most recent meal? That is correct what you had in your last meal is part of your diet.What foods are currently in your diet? It is however very important to establish if you currently have a diet plan that serves you the way a diet should.By saying so i am implying that it is necessary to establish if one has a balanced diet or they are falling short of one.Notice i did not distinguish between a good and a bad diet but between a balanced diet and one which is falling short.Ideally we should consume foods tailored for our nutritional needs however in most cases there is such a vast deficit between our nutritional needs and our current consumption or an ...

Setting goals Mox1986 I'm either going to come out of this pandemic tremendously ripped or in desperate need of a diet. Many gyms across the country have been closed due to coronavirus lockdown restrictions that come and go. Whether or not your gym or fitness studio is closed, working out at home is still safer than working out in a gym while the pandemic continues. If you're used to traveling to a class for your HIIT or yoga workout, switching to a home workout plan and reaching your fitness goals isn't easy. It takes some space and a lot of internal motivation to adhere to a home workout plan and meet your fitness goals. Setting up a home training routine, on the other hand, is a sensible option because it does more than just improve your physical fitness. Below I have shared links of some of the most successful lockdown workout routines i have come across,enjoy!!! https://ift.tt/eA8V8J October 31, 2021 at 03:49PM Bodybuilding.com Forums

"GYNO" post 2 of 8 paulinkansas GYNO = Get Your Nuts Off Guys, below is a list of 4 nuts. Pick the 2 nuts you like the most. There is also a list of 4 Get Your Nuts Off models. Pick the 2 models you like the most. There will be additional polls of this nature depending on the popularity of this one. Ladies can pick out 2 nuts also, it's more fun that way. Changing the rules around a little based upon the feedback of the last GYNO post. The nut models will include models from other races. If you pick the 2 winning nuts and/or nut models you will receive 2 nuts instead of one. The number of 2 nuts will accumulate to future rounds. Also based on the feedback, some tranny nut models will be included in the poll. If you choose a tranny nut model with your vote, one nut will be deducted from your cumulative nut number. Almonds Coconuts Hickory nuts Pistachio Ellie or Fernanda or Ginatella or Himalya Next round of nuts: cashew, hazelnuts, Next ro...

NGV22's Fierce 5 - Lifting Reset NGV22 old logs: 2018: https://forum.bodybuilding.com/showt...post1548111241 2014: https://forum.bodybuilding.com/showt...53&pagenumber= After 3 years of not posting on this site, here I am again. In the past few years, I was down with injuries, and the pandemic closed gyms down and I had no real chance to train. My diet was a train wreck as well. I am determined to keep track of my diet better this time. Again, I will use the Fierce 5 routine ( https://forum.bodybuilding.com/showt...hp?t=159678631 ) to train because I feel this routine is the most sensible, fun and balanced routine to train with, and for building up strength numbers fast. However I will be training at home with my own setup, therefore exercises like conventional deadlift and pendlay rows cannot be done because it will create noises to the whole apartment. Hence, the changes from the original routine will be: Workout A Squat 3x5 Bench 3x5 Pendlay Rows 3x8 → Bent over...

Legs exercises injury advice NicSw11 Hi, I am recovering from a back injury and as a result I am having to do diffrent exercises: Trap bar deadlift lying leg curls hip thrust calf raises will this give me a good overall leg workout? Thanks https://ift.tt/eA8V8J October 31, 2021 at 08:32AM Bodybuilding.com Forums

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Plank Jopamp 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. It might look simple but requires a lot of resilience and balance. This way, the longer you are able to stay in the plank position, the better it is. To lose belly fat, experts suggest that you stick to the goal of holding a plank for about 60 seconds for a minimum of 3 times. https://ift.tt/eA8V8J October 31, 2021 at 04:14AM Bodybuilding.com Forums

Body types Jopamp Ectomorph: This body type is thin, usually tall, and lanky. Individuals with a sturdy, rounder bone structure have wider hips, stocky limbs and barrel-shaped rib cages. They struggle to gain weight no matter how many carbs or how much fat they eat.They usually have a lean build with long limbs and small muscles.To gain weight naturally, they must load up on carbs and foods full of calories. Diet: Most of their calories should come from carbs and at least 25 percent from protein if they want to build muscles. Workout: It is also important to indulge in high-intensity interval training and eat something small every two hours. They must be sure to get all necessary nutrients to build strong muscles. Endomorph: If an individual finds it ridiculously tough to shed fat, then they probably have an endomorphic body type. They tend to gain weight faster. However, they look curvy. Endomorphs usually look broader and have a triangular bone struc...

9 weight loss tips Jopamp -Eat a high protein breakfast. Eating a high protein breakfast could help reduce cravings and calorie intake throughout the day. -Avoid sugary drinks and fruit juice. Empty calories from sugar aren’t useful to your body and can hinder weight loss. -Drink water before meals. One study showed that drinking water before meals reduced calorie intake and may be effective in weight management. -Choose weight-loss-friendly foods. Some foods are better for weight loss than others. -Eat soluble fiber. Studies show that soluble fibers may promote weight loss. Fiber supplements like glucomannan can also help. -Drink coffee or tea. Caffeine consumption can boost your metabolism -Base your diet on whole foods. They’re healthier, more filling, and much less likely to cause overeating than processed foods. -Eat slowly. Eating quickly can lead to weight gain over time, while eating slowly ...

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Some at home fat burning exercise Jopamp 1 - DECLINE PRESS UP JACKS These are great for working your arms as well as getting your heart rate up. Start in a press up position with your legs either side of the step. Jump your feet up onto the box and back down. Repeat. 2 - BURPEES young healthy man doing a hiit workout using an exercise step doing a burpee No fat-burning workout should be without burpees. Place your hands on the floor, spring your feet back and do a press up. And then jump your feet back in and spring back up. Repeat. 3 - FROG JUMPS These are a real killer and it’s surprising how quickly they get your heartrate up. Simply jump with both legs over the box and turn around to jump back over it again. Make sure you clear the box with a little room to spare to keep the pressure on. 4 - SIDE BOX JUMPS Great for your glutes, legs and core. Stand to one side of your exercise step. Spring yourself up and land on top of the box with both feet at the same time. Jump bac...

What it takes to loose fat Jopamp To lose fat, you need to consume fewer calories than you burn each day and exercise regularly. Frequent physical activity helps get rid of fat. If you lose weight without exercise, you’re more likely to lose both muscle and fat. While it’s not possible to lose fat on particular areas of your body, you can work on lowering your overall body fat percentage. Go slowly. Losing weight quickly may contribute to muscle loss. It’s best to lose a small amount of weight each week over a longer period. https://ift.tt/eA8V8J October 31, 2021 at 03:27AM Bodybuilding.com Forums

Plank Jopamp Holding a plank position can fire up all these muscle groups simultaneously giving us the following benefits : A Healthy Posture Balance and Coordination Improves Body Alignment and Helps Avoid Illness Build Core Strength Improves Flexibility Improves Metabolism Improves Overall performance https://ift.tt/eA8V8J October 31, 2021 at 03:18AM Bodybuilding.com Forums

Can I substitute real meat instead of whey powder before and after workouts? mileena202 My freezer is absolutely full of chicken and turkey breast and (non-breaded) fish fillets, so I need to start using them up. I aim for 160 g of complete proteins per day, which is my lean mass in pounds. Right now I take: on waking up: 13 g protein from whey protein isolate [since the body is starved of protein] plus some almond butter, a slice of Ezekiel bread, and 2 g lean meat pre-workout a few hours later: 13 g protein from whey protein isolate 12.5 g protein from casein protein powder mid workout: 13 g protein from whey protein isolate some unsalted peanuts post workout: 13 g protein from whey protein isolate 12.5 g protein from casein protein powder dinner: 5-6 g lean meat 4 large eggs bedtime: 25 g casein protein powder plus some almond butter and a slice of Ezerkiel bread Question: can I substitute real meat for some of the whey (and maybe casein powder) before, d...

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Quarantine abs RAM1968 The Coronavirus (Covid-19) was presented this previous December 2019 in China (Wuhan) and the contamination has spread all through the world notwithstanding methodologies embraced by the Chinese government to stop this epidemiological peculiarity. After 90 days, Covid-19 has turned into an overall pandemic with in excess of 353,000 cases affirmed on March 23th 2020, 15,000 passings and more than 100,000 recuperated all throughout the planet. Video with tips for exercises during quarantine -> *************.us/7132291 https://ift.tt/eA8V8J October 31, 2021 at 01:18AM Bodybuilding.com Forums

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I stopped glutamine for two days, and then was in agony last night mileena202 So in a cost-cutting move, I decided to stop my L-Glutamine supplement for the last two days (9,000 mg per day). On the first night after stopping, which was the second night after legs day, I was having right quad pain in my sleep, but only a little more than usual. But last night I woke up in agony. Once I got up though, and during the day, as usual, I was fine, so it's probably not an injury. Sometimes I am sore while sleeping two and three nights after legs day, but last night was ridiculous. So I think I will resume the glutamine since I still have a few weeks worth left. Do you think the lack of glutamine caused this? (BTW, this didn't affect my legs workout today. i set a number of PR's on conventional deadlifts, Sumo, and low-bar squats.) https://ift.tt/eA8V8J October 31, 2021 at 12:52AM Bodybuilding.com Forums

How to do sit ups for beginners Oreo1629 The Basic Sit Up for Beginners Lie down on your back, with your feet on the floor, knees bent.Place your hands on either side of your head in a comfortable position.Bend your hips and waist to raise your body off the ground. ... Lower your body back to the ground into the starting position.Repeat. https://ift.tt/eA8V8J October 31, 2021 at 12:50AM Bodybuilding.com Forums

What causes weight gain? Metabolic syndrome and weight loss. Daniel1684 What causes weight gain? How can I deal with the collective conditions of the metabolic syndrome so that I can minimize gaining weight? Well the following are the most obvious reasons for weight gain. • Genetics • Engineered junk foods • Aggressive marketing • Insulin and leptin resistance • Not making time for physical activity • Perimenopause and menopause • Stress, low mood and tiredness The following videos try to explain how to everything stated above in details and offer solutions on how to minimize weight gain. I hope this helps someone out there. Best wishes. *************.us/7127601 *************.us/71276081445038 *************.us/71276081445024 *************.us/71276081422464 https://ift.tt/eA8V8J October 31, 2021 at 12:46AM Bodybuilding.com Forums

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how to plank yeshekassa If there’s one exercise we all love to hate and hate to love, it’s this one. A plank is a simple, effective bodyweight exercise that requires no equipment and can be performed just about anywhere (well, use your judgment). Holding your body (light as a feather) stiff as a board develops strength primarily in your core — the muscles that connect your upper body and lower body — as well as your shoulders, arms, and glutes. ttp://adfoc.us/71301581435378 https://ift.tt/eA8V8J October 30, 2021 at 10:10AM Bodybuilding.com Forums

Getting fit without gym... emanali131 You can get fit like me without going to the gym .. Going to the gym isn’t always the best option when you want to work out. In fact, sometimes it just doesn’t make sense at all. Hitting the gym can be costly; both for your bank account and your precious free-time.. I've just follow this steps in these videos.. video 1: adfoc.us/71298081433540 video 2: adfoc.us/71298081433473 video 3: adfoc.us/71298081433707 https://ift.tt/eA8V8J October 30, 2021 at 07:31AM Bodybuilding.com Forums

Getting fit without gym... emanali131 You can get fit like me without going to the gym .. Going to the gym isn’t always the best option when you want to work out. In fact, sometimes it just doesn’t make sense at all. Hitting the gym can be costly; both for your bank account and your precious free-time.. I've just follow this steps in these videos.. video 1: adfoc.us/71298081433540 video 2: adfoc.us/71298081433473 video 3: adfoc.us/71298081433707 https://ift.tt/eA8V8J October 30, 2021 at 07:06AM Bodybuilding.com Forums

Muscle Feast Grass Fed Whey Isolate / Post Workout rollseven7 Greetings,. Can someone please tell me if this protein is good immediately after a workout based on its ingredients list? I normally take Ascent Native Whey post workout, but I'd like to use Muscle Feast exclusively now so I don't need to buy two different protein powders. Thanks for any replies. https://ift.tt/eA8V8J October 30, 2021 at 05:23AM Bodybuilding.com Forums

The Ultimate Workout Routine for Men (Tailored for Different Fitness Level) Adaamo Whether you're just starting out―or starting again―this fast-track workout plan will help you drastically improve your physique and fitness levels. Day 1: 💪💪💪 ● Chest, Back, Shoulders, Legs, Biceps, Triceps ●Chest – Barbell Bench Press – 4 sets of 8 reps ● Back – Lat-pulldowns – 4 sets of 10 reps ● Shoulders – Seated Dumbbell Press – 4 sets of 10 reps ● Legs – Leg Extensions – 4 sets of 10 reps ● Biceps – Barbell Bicep Curls – 3 sets of 10 reps ● Triceps – Triceps Rope Pushdowns – 3 sets of 15 reps Day 2:💪💪💪 ● Legs, Triceps, Biceps, Chest, Back, Shoulder ● Legs – Leg Press Machine – 4 sets of 8 reps ● Triceps – Overhead Bar Extensions – 3 sets of 20 reps ● Biceps – EZ Bar Curls – 4 sets of 10 reps ● Chest – Machine Chest Press – 4 sets of 10 reps ● Back – T-Bar Row – 4 sets of 10 reps ● Shoulders – Lateral Raises – 3 sets of 20 reps Day 3:💪💪💪 ● Shoulders, Back, Ches...

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Limited equipment in apartment gym, will this routine hit everything? bulldog91 My apartment has a gym, which is convenient, but it only has a few standard pieces of equipment (kettlebells, dumbbells, some lighter barbells with fixed weights), with no heavy barbells. Will this workout hit the full body? Obviously there will be limits to progress without heavy barbells but for now my time is limited and I'm just looking to maintain muscle while I cut. Kettlebell swings (hip hinge) Kettlebell front squats (squat movement) Pushups (Horizontal push) Pullups (Vertical Pull) Military Press (Vertical push) Row machine (Horizontal Pull) Abs I think that hits everything, anything I should add or subtract? https://ift.tt/eA8V8J October 30, 2021 at 02:02AM Bodybuilding.com Forums

Doing push up to keep your body fit Assiebaloyi1234 Try out the three exercises listed below. Chest Press. You can increase your chest strength with a basic chest press. ... Plank. A pushup requires solid strength from head to toe, including your abs, back, and obliques — a.k.a. your core. ... Triceps Dip. Many people do more than 300 push-ups a day. But for an average person, even 50 to 100 push-ups should be enough to maintain a good upper body, provided it is done properly. Watch the videos to learn more about keeping your body healthy 1 https://youtu.be/1piFN_ioMVI 2 https://youtu.be/IODxDxX7oi4 3 https://youtu.be/H3jJ29oE8Zg 4 https://youtu.be/gUXOyOrFQcw 5 https://ouo.io/9H2nZn https://ift.tt/eA8V8J October 30, 2021 at 01:55AM Bodybuilding.com Forums

Effectively Burn Excess Body fat links; Free Video #1> https://7r6.com/mSzk Free Vid KizitoFidel The scientific term for body fat is "adipose tissue." Adipose tissue serves a number of important functions. Its primary purpose is to store lipids from which the body creates energy. In addition, it secretes a number of important hormones, and provides the body with some cushioning as well as insulation. Excess body fat leads to the condition of being overweight and eventually to obesity given that insufficient measures are taken to curb increasing body fat. Note that being overweight does not necessarily indicate an excess of body fat. A person's body weight is comprised of multiple factors including (but not limited to) body fat, muscle, bone density, and water content. Thus, highly muscular people are often classified as overweight. The rate at which body fat accumulates is different from person to person and is dependent on many factors including genetic factors as w...

Should I deload after 4 weeks of “light” weights? Saiyanbrahh > on cutting > my dl rm were 395, squats 345 and bench 315 > I am still using home gym rn ever since that virus lockdown thing started so only have 225 pounds in plates (buying more upto 315 in 2 weeks) > Because of limited weights I progressive overload with reps, like I’ll do 2 sets of squats for 8 reps then I’ll do last set for reps till failure and then increase reps of that last set every week > On other lifts that arent compound, I just increase reps by 2 every week > Its been 4 weeks so far and I have cut down 7 pounds, only cut down one pound last week > I was having success adding 2-3 reps on last set to failure till this week > my squat went down by 17 reps to 15 (my third week pr) and my dl went down by 19 reps to 16 (my second week pr) > My body feel aite but I do feel hungrier eventho I didnt change yet because I keep dropping weight My question is, Do i really need to deload...

Functional Trainer Questions (Rep vs. Inspire) JUGGERNAUT1333 I plan on putting a functional trainer on my list for my home gym build and I've narrowed it down to two. Rep FT3000 and the Inspire FTX. I'm wondering if anyone has experience with either. The Rep unit has a 180lb stack versus 150 for the FTX, but it comes in at $2k versus $1300 for the FTX. The big factor is that the Rep unit has a smaller footprint, which is probably the #2 priority on my list next to performance, but is it worth $700 more.... Appreciate any feedback https://ift.tt/eA8V8J October 30, 2021 at 12:44AM Bodybuilding.com Forums

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What muscles would endurance vs hypertrophy rep ranges create? MJ1111 I’m a bit confused on how many reps I should be doing for my goal. I am a dancer which requires both a lot of endurance and strength so I want to improve both of those things, and I’m wanting to do body recomp losing fat while gaining muscle rather than bulk and cut… I have been avoiding hypertrophy rep range because I do not want to build big muscles. Do muscles built from endurance vs strength vs hypertrophy rep ranges look different and how so? I have been doing endurance range so like 15-20 reps because I thought it would create leaner muscle but I just read somewhere that that will pump my muscles full of fluid causing sacroplasmic hypertrophy which is definitely not what I want. What range will give the most compact and lean muscles? https://ift.tt/eA8V8J October 29, 2021 at 11:26PM Bodybuilding.com Forums

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How is my carb cycle Metheguy1989 I am 203 pounds and trying to get to 180 pounds. 3 Low carb = 2000 calories / 77 grams fat / 203 carbs / 180 grams protein 3 Moderate carb = 2200 calories / 85 grams fat / 304 carbs / 180 grams protein 1 high carb = 2700 calories / 105 grams fat / 406 carbs / 180 protein https://ift.tt/eA8V8J October 29, 2021 at 05:53AM Bodybuilding.com Forums

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Plank exercise mdshalin944 Losing belly fat is a struggle. No matter how hard you try, getting rid of the lugging belly fat remains the number one goal for most people. That being said, there are a lot of specific exercises which are targeted to burn the fat around the waistline. One particular exercise that is said to be super effective is the plank. Plank is an important exercise 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. It might look simple but requires a lot of resilience and balance. This way, the longer you are able to stay in the plank position, the better it is. To lose belly fat, experts suggest that you stick to the goal of holding a plank for about 60 seconds for a minimum of 3 times. According to trainers, foll...

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What are your favorite types of sets? jaxqen So... what are your favorite types of sets? What kind of sets do you include in your workouts? 1. straight sets - same weight, same number of reps 2. down sets - lowering the weight, same number of reps 3. drop sets - lowering the weight without rest 4. myo-reps - same weight, very short rest 5. ramping sets - adding more weight, same number of reps 6. cluster sets - one set divided into several mini-sets, with short rest 7. super sets - 2 exercises done one after the other 8. pyramid sets - light weight and many reps to heavy weight and few reps 9. EMOM sets - one set every minute, for 10-20 minutes; usually single or double with 70% 10. reverse pyramid sets - heavy weight and few reps to light weight and more reps 11. giant sets - 4 exercises, one after another 12. rest pause sets - from what I understand, similar to cluster sets but you go to failure on every mini-set 13. ladder sets - same weight, adding one or two reps ev...

Rep scheme Miikeo Hi, not sure if this is the best spot to ask this but I have been going back and forward with how many reps to be doing. I am doing 4 sets for my compounds but I am not sure which rep range i should be doing. I am currently doing a 10, 8, 6, 6 rep. Same weight but doing a weight where I can hit 10 in first set which is a little hard, 2nd set its harder but I can hit 8 reps and last 2 is 6 reps that is hard but can hit 6. I tried the 4x10 but i didn't like how the first and 2nd set was easy. I am debating to move from reps 10, 8, 6, 6 to reps 12, 10, 8, 8 so I am doing more reps which means Ill have to drop the weight a little. So don't know if i should do the 10, 8, 6, 6 rep scheme with slightly heavy weights or do the 12, 10, 8, 8 with slightly lighter weights but is more reps total. I pretty much hit failure on the last set. I've only been lifting weights for almost 3 months now and I am trying to lose weight. Currently 215 but want to get to 180. So I a...

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Too skinny to cut? Hombre7 Specs: 6’ 171lbs Age: 29 Running fierce 5 novice routine (lift stats wise I am a novice) Been cutting a little over 2months on a 500cal deficit. Started at 185 and roughly 18-20% bf (guesstimate), and a little bit skinny fat. I’m down to 171 and have seen some great progress with fat loss. Just have a bit more stomach fat I’d like to cut, but I have seen in other posts that sometimes someone can be “too skinny to cut”, where in there is not enough of a base of muscle for a cut to make sense, aka there’s not much to cut to. Originally my goal was to cut to a point where some abs were visible, then I would slow bulk. But I’m wondering if I am fighting an uphill battle and if there is a way to tell if one is too skinny to cut. Is there a good way to gauge this outside of posting pics? https://ift.tt/eA8V8J October 28, 2021 at 11:39PM Bodybuilding.com Forums

Rate my U/L split Wolfy25 Hi, I’m currently doing a 4 day upper lower split routine and was looking for some feedback on the routine Upper body workout 1; Bench press Chest dip Cable Chest flys Landmine press or press ups Pull ups Back row Face pulls Overhead press Tricep pulls Z bar curls Hammer curls Leg workout 1; Deadlift Leg press Leg extension Split lunges Back squat Calf raises Abs to finish Upper body 2 Pull ups Lat pull down Back dumbbell rows Bent over row Incline barbell press Chest dips Chest flys Dumbbell squeeze press Dumbbell Tricep overhead extension Z bar super Cable/db curls Leg workout 2; Deadlifts Squats Leg press downstairs Calf raise Leg extension Landmine/hack squats Abs finish https://ift.tt/eA8V8J October 28, 2021 at 10:57PM Bodybuilding.com Forums

I will be getting a pacemaker, brief question about my lifestyle. Please help! fitnesslover777 I’m in my mid 20’s, the reason for the pacemaker is for an AV block that is not severe and doesn’t produce me any symptoms but it still needs a pacemaker as concluded by my specialist, other than that I’m very healthy. I began searching online about having a pacemaker and weightlifting just to find lots of mixed information. When I got on this site I found encouraging information, some people with a pacemaker not being affected by their fitness lifestyle. I’m just anxious and very paranoid. A year ago when I learned that I would need a pacemaker in the near future (which is now,) for my chest, I switched to light weights and no no bench press, also no pull ups for my back. All I work is my arms, back and legs. **Close grip db press:120 lbs, overhead db extension:100 lbs, barbell bicep curls:100lbs, db hammer curls:80lbs, db bent over rows:120 lbs, barbell rows:230 lbs, one arm barbell row:2...

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Crafting ideal (ish) body in mid-40s xmtone Don't worry... much of the hard part is done. I've shed 50 pounds to get to a respectable 10-11% body fat, and I love my flat stomach! Of course, I am undermuscled, and nothing's popping. I don't care about size, just the shreddy look, and I need some more strength. I refuse to go back into the fat gain cycle. So, how can I eat and exercise to add a reasonable amount of muscle (strength enough will come naturally) without putting the fat back on? Attachment 9371983 Attached Images 20211028-085248_Renpho.jpg‎ (38.6 KB) https://ift.tt/eA8V8J October 28, 2021 at 05:57PM Bodybuilding.com Forums

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Forearm muscle spasm after EZ bicep curl MrBrave When using the EZ bar I grip the bar at the outer/wider area. Later on during the day if I'm on the phone or something my forearms (just by my arm joints) seize up or I get muscle spasm. If I adjust my grip and have it towards the narrower/centre part of the EZ bar there issue stops or its not as sharp/ frequent when using the wider grip. I ensure I'm fully hydrated and this only occurs on arm days. Is there any advice anyone can give in what our I could be doing wrong? The same applies with a straight bar (it started with the straight bar so I moved to an EZ bar) I have filmed myself but to me so looks on point..... Could it be that I have weak forearms and therefore I need to train them? https://ift.tt/eA8V8J October 28, 2021 at 04:00PM Bodybuilding.com Forums

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Pics included...continue with cut? livindagym Heres where im at. 41 yrs old, 6’. 170. Been eating in a deficit for awhile. Since last Dec/Jan. The last few lbs hav been a struggle. Major hunger, mood swings, lack of energy, joint pain, tendonitis. The past couple weeks ive allowed myself somewhat of a diet break and hunger is a bit better. Problem is im worried ive screwed up my metabolism, along with just feeling sick of feeling small, clothes fitting looser and looser, ppl commenting how small i am now, in gym getting tired of just trying to maintain my strength while watching some lifts decrease slightly. Im unsure of what this could be bodyfat percentage-wise. Maybe 11-12? 10? I cant still pinch that area on lower abs and also my lower back. Im just worried how much more weight/muscle id have to lose to get rid of this? Or is it time to just move forward with a slow lean bulk? My lifts arent that impressive and i have pathetic squat numbers/small legs that i really want to bring up...

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Rate my home gym workout (Barbell Only) nzjames Hi everyone, Due to covid I've recently started my own home gym. I've got a barbell, power rack, adjustable bench, and some weights. I recently came up with this program and have been enjoying it a lot. I'm currently eating just above maintenance and will work on increasing a little bit of volume throughout the months. I have a rest day in between each work out. Let me know what you think and if you need think anything needs tweaking. Cheers. Day 1 (Chest, Back & Legs) Bench Press 3 sets x 6-8 (2-3 minutes rest) Barbell Rows: 3 sets x 6-8 reps + 2 sets x 8-10 reps (2-3 minutes rest) Incline Bench Press: 2 sets x 8-10 reps (2-3 minutes rest) Squats 3 sets x 6-8 (2-3 minutes rest) REST DAY Day 2 (Shoulders & Arms) OHP 3 sets 6-8 reps (2-3 mins rest) Barbell Curls: 5 sets x 8-10 reps (2-3 minutes rest) Lateral raises 5 sets 5 x 12-15 reps (30-60 seconds rest) CGBP 3 sets x 8-12 reps (2 minutes rest) ...

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Forearm tendonitis? Mac20nine Was on a full body workout 3 times a week all summer and had an ongoing issue w/my forearms aching, 'top' of arm from elbow to about halfway to wrist. Probably started after too much hammer curls in late Spring. Got better so started some preacher curls in June, but stopped all bicep exercises as both sides started bothering me. Just jumped to a PPL and eating jello every day and they feel like they're getting better. I've also read not to completely cut out an exercise if you suspect tendonitis so I've been doing light bicep exercises. I hope this clears up, plan to ease back into only machine and/or concentration curls, and believe the rest of my routine won't negatively impact biceps too much. Would anyone have any other tips that might help this problem improve? TY https://ift.tt/eA8V8J October 28, 2021 at 02:00AM Bodybuilding.com Forums

Delt & trap mix: Is this an optimal assortment? Mac20nine The PPL I'm following lists face pulls OR rear delt flys plus band pulls. Seems they're targeting trap and rear delts, the band pulls obviously for trap. Think it would be optimal to do rear delt machine flys and upright rows? Upright rows would not hit rear delts. Only specific anterior delts I do is incline bench. (I do side raises for the medial delts.) Thank you. https://ift.tt/eA8V8J October 28, 2021 at 01:39AM Bodybuilding.com Forums

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