musclebeauty

The old cliché goes that bodybuilders are too busy rubbing their bodies in baby oil and squeezing themselves into a thong to build any real, functional strength while powerlifters are fat, lazy morons who are to dunderheaded to understand how to eat properly. Of course, the real idiots are those stupid enough to buy into any of this sort of “bodybuilding vs powerlifting” trash talk. Any accusations of bodybuilders being weak are summarily blown out of the window by Ronnie Coleman’s monster squats. Equally, anyone who thinks that powerlifters are fat and badly conditioned obviously never laid eyes on Matt Kroczaleski’s ab-tacular physique. The reality is, as the two scenes have become increasingly fractured, both sports have been robbed of the many benefits they can offer each other. As this article shows, there is so much bodybuilders can learn from powerlifters, so incorporate some of these 6 tactics into your training regime and see for yourself how you can benefit from powerlifting know-how. #1 Develop a Balanced, Functional Musculature One of the main focuses of bodybuilding is creating a perfectly balanced, symmetrical physique. Symmetry and aesthetic balance are still the central pillars of the sport, even in our era of mass monsters. Muscular balance is also incredibly important in powerlifting, but instead of the focus being on looks, powerlifters train for balance in terms of functional musculature which will support and strengthen joints and lifts. This approach to balance is something which bodybuilders would benefit from taking on board, in addition to training for aesthetic symmetry. By developing balanced, functional strength and supporting muscles (which may not even be visible) bodybuilders will become markedly stronger and their joints will be better supported, meaning that they are much less likely to injure themselves. Injury can derail any bodybuilder’s training, and is responsible for ruining many careers, but this sort of functional balance will dramatically reduce the incidence of injury. As an added bonus, developing this sort of balanced strength will be reflected with a more balanced, symmetrical physique! So it’s truly win-win. Some ideas for good exercises to build supporting strength include: Hip Thrusts, Sumo Deadlifts, and seated band abductions #2 Incorporate GPP into Your Workouts GPP (General Physical Preparedness) was a mainstay in many of the strength training regimes that came out of the Eastern Bloc during the cold war. In recent years it has been enthusiastically adopted by legendary powerlifting trainer Louie Simmons. In a nutshell, GPP combines various exercises to develop athletic ability, agility and real world, functional strength in powerlifters. GPP includes exercises like: Sled running Strong man techniques like farmers’ walks and stone lifts Rope work Gymnastic drills Hitting stuff with sledge hammers (a personal favourite) Crucially, GPP diversifies training sessions, meaning that overworked areas of the body are given a much-needed chance to recuperate and repair. For bodybuilders, however, the benefits are even greater. As well as building overall, functional strength which will translate into less injuries, heavier lifts and better form in the gym, GPP training also gives bodybuilders an opportunity to condition themselves and get lean without arduous, boring cardio sessions. All of the exercises listed above build explosive power and strength, and are massively hypertrophic as well as cardio-intensive. In a way it’s sort of like a hyper-macho (and much more fun) version of HIIT. The best part is, the sheer variety of GPP workouts you can do will mean that you’ll never get bored. #3 Static Holds Static holds are used by powerlifters to break through plateaus and gain massive amounts of strength. These strength gains are possible because static holds get rid of the hardest part of a full ROM rep, meaning that you can lift much higher weights, therefore overloading your muscles. Powerlifters usually use the exercises on compound lifts, but bodybuilders can put it to best use on isolation exercises which will encourage hypertrophy. #4 Recovery Although bodybuilders lift enormous volumes of weight, the sheer individual loads powerlifters shift means that they need to take rest and recovery extremely seriously if they want to continue to progress. However, bodybuilders tend to take a cavalier attitude towards their recovery. Overtraining is one of the biggest mistakes many amateur bodybuilders make, and as well as short-term negative effects on muscle gains, in the long-term it can cause injuries and damage the central nervous system. However, by taking on board some of the active recovery tactics powerlifters employ, bodybuilders can continue to push themselves as hard as they need to, without risking overtraining. Acupuncture, sports massages and cryotherapy can all be used to expedite recovery, and although massages and acupuncture can be costly, saving up to afford just a couple of sessions a year can make a big difference at key times. The aforementioned Louie Simmons is a big advocate of using foam rollers for myofascial massages, which increase blood and nutrient flow to the muscles and connective tissues, thereby stimulating growth and accelerated repair. I have found foam rollers help me recover from DOMS much quicker and eliminate a lot of stiffness and soreness in bigger muscles like the glutes and quads. You can easily buy foam rollers in any sports shop, as well as through online retailers, but you can pick them up at a discount here. #5 Feed Your Joints Supplementation and nailing micronutrient intake is also an important part of recovery. Bodybuilders will always have their macro-nutrient intake nailed, but many neglect their intake of essential vitamins and micronutrients. Glucosamine and chondroitin have been medically shown to help tendons and connective tissues repair, and when combined with MSM, magnesium and vitamin C, will give your joints the boost they need to keep up with your training. The most effective dosages reported in the medical research studies is 1,500 mg Glucosamine and 1,200 mg Chondroitin sulfate per day. Make sure that whichever product you buy gives you these dosages, spread out over 2 to 3 pills daily. Personally, I recommend the 3-in-1 glucosamine, chondroitin and MSM pill from Myprotein. #6 The Power of Partials Powerlifters have long been using partial movement exercises to bust through plateaus and strengthen joints and tendons. By only performing around ¼ of the full ROM on power lifts, lifters are able to use much heavier weights than usual – somewhere in the 120-130% one rep max range. This is primarily used to strengthen tendons and other connective tissues, but it also puts huge loads on the muscles, resulting in significant strength and mass gains. It is also worth mentioning the elephant in the room of strength sports, too: steroid use. Because muscles grow much, much faster than tendons when on steroids, many steroid users frequently bust their joints whilst on cycles. Partial training is essential for steroid users to strengthen and thicken their tendons. The extra load you’ll be lifting with partials can also “shock” your muscles into hypertrophy and add kgs to your normal lifts, which in turn will result in lean mass gains. By incorporating these 6 lifts into your normal bodybuilding training, you can diversify your training, reduce the risk of injury and become much, much stronger – resulting in a more symmetrical, thicker physique. Best of all, learning from other iron sports, be that strongman, Olympic lifting or powerlifting can give bodybuilders a whole new perspective on training and strength.

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Just posting an updated pic since i have not posted in a bit....diet is still on point...

You most likely would have considered competing in a bodybuilding show if you are like most bodybuilding fans. Essentially, you have to be realistic. You need a good muscle base to look good on stage, so you must have enough time to prepare. You should be able to decide how much cardio needs to be done judging from body fat levels. Exercise frequency can be once every five to seven days per body part: Monday: quads and calves Tuesday: chest and biceps Wednesday: cardio only Thursday: hamstrings and shoulders Friday: back and biceps You should be ready to diet, and diet for many weeks, except you are one of the very few bodybuilders who maintain around 7% body fat all year round. Learning how to pose and to pose correctly is a must. The mandatory poses include Front Double Bicep, Front Lat Spread, Side Chest, Side Tricep, Front Abdominal-Thigh Isolation, Rear Double Bicep, and Rear Lat Spread. One of the benefits of competing is enhanced growth. This is because competitive bodybuilders tend to make a great effort to learn as much as possible about the sport. There is nothing like competition to bring out the best in someone. The best position for your first bodybuilding contest is in the audience. While you watch your first contest, take in the big picture. Anybody who has ever gone to a bodybuilding contest may wonder why there are hardly any contestants. This could be because not a lot of people want to do what it takes to get onstage. If you do not set an exact date as to when you will enter your first show, that day will NEVER come. You might be telling yourself, "I'm waiting until I get more information," or "I'm waiting until I pack on more size." It just doesn't work that way. The sense of urgency created by a specific goal date will compel you to train, eat, and breathe like a dedicated bodybuilder. Posing suits, posing routines, music, tanning … these all come after you have committed yourself to preparing for the contest. Some even take gymnastics and dance classes so they will be more balanced during their minute and a half posing routine on stage. Mental preparation could also be regarded as part of your contest prep, except that bodybuilding is a state of mind and a lifestyle. There are quite a few things that you have to be prepared to assess in order to make the decision to compete: Are you contented with your body? Are you disciplined enough to stick to the rigorous training and dietary requirements involved? Are you humble and teachable? Can you afford it? The Pre-Contest Diet Clearly the most relevant matter concerning pre-contest preparation is the diet aspect. Dropping 1 lb of body weight per week will permit you to keep most of your muscle mass, as a general rule of thumb. One of the main problems with contestants is that they start preparing too late. The pre-contest diet should be done in such a way that the participant is no more than 5 to 10 pounds over his contest weight at least 16 weeks before the show. The diet should then be geared so that you arrive at your contest weight two weeks prior to the show. As competition time draws near gradually step down the calories by moderating carbohydrate ingestion until it covers 50 per cent of the diet about four weeks before the show. Carbohydrate levels should never fall below this point. Consider this case report from the Journal of Sports Medicine and Physical Fitness; which documented the effects of a 10-week pre-competition bodybuilding diet and training routine on body composition and blood chemistry. The subject was an adult male bodybuilder, who consumed a daily average of 2263 calories, with 71% of calories from protein, 16% from carbohydrate and 13% from fat. During his diet his initial weight of 168 lbs dropped to 139 lbs, about 7.7 lbs of which was lean tissue. Blood analysis also showed that the subject had low levels of blood glucose, likely due to his carbohydrate-restricted diet. Cardio Two things are required to get lean enough to participate in a bodybuilding contest. One, you have to slash your calories, and two; you must increase your cardio. However, one of the main errors both beginner and veteran bodybuilders make is the introduction of both high volume cardio and very low calories at the same time. This creates a great burden on the system, eventually leading to major losses of both size and strength. The Ideal Sunless Tan When it's time for contest you want every muscular feature to be plainly visible to the judges. Here are five easy steps to applying the perfect sunless tan: Hair removal: if you want the tan to apply properly and uniformly you need to get rid of the hair from the area you are tanning. Exfoliate your skin: this step is frequently ignored and typically leads to dark and light spots if not done. Apply sunless tanner: put a quarter size amount of self tanner in your hand, and apply to your feet first, work your way up your legs to your abdomen, chest, arms and neck, being sure not to miss any spots. The joints: thin the tanner with some moisturizing lotion to make the application to joints smoother and lighter. Drying: the drying process usually takes about 15-20 minutes.

that they're too advanced for home training. They think it's for beginners-the little guys and gals with pea-size biceps who haven't graduated to heavy iron. This common misconception is far from reality, however. Take Bob Paris and Lou Ferrigno, for instance. These two bodybuilders both train in home gyms, and they have made outstanding progress. Paris is one of the top IFBB professionals, and at 320 pounds of solid muscle Ferrigno is undoubtedly one of the biggest advanced bodybuilders in the world-in fact, he's advanced into another dimension. Granted, their gyms are more elaborate than a bench from Kmart and a few cement-filled barbell plates, but the point is, these champion athletes do train at home. Nevertheless, training exclusively at home isn't for everybody. Some people love the commercial-gym atmosphere-the socializing, the sounds and the smells. If you're one of them, it doesn't mean you shouldn't consider a home gym. A home gym can make your training much more successful by giving you workout flexibility. The following types of bodybuilders should consider the home-gym alternative: The serious bodybuilder: ith even a basic home gym the serious trainee has the option of working smaller muscle groups at home. Many advanced bodybuilders prefer double-split training, where they train one or two bodyparts in the morning and then go back to the gym in the afternoon to work another bodypart or two. If these people had home gyms, they could do one of their workouts without leaving home. Arm work is probably the easiest to do in a home gym because you don't need tremendous poundages. With a basic bench, a barbell/dumbbell set and some extra weights you can blast your biceps and triceps as good as, or better than, you can in a commercial gym. The overall improvement in concentration alone is worth the investment in equipment for even the most advanced trainees. The bodybuilder who has a family: f you're like most Americans, you work hard, and you don't have all that much time to spend with your family. If you're a bodybuilder who goes to the gym a few nights a week after work, the time you spend with your family is even more limited. A home gym can change that because you don't waste time driving to and from your workout and you're close at hand in case of family crisis or problems. You can even get your spouse and/or children involved in training, which can turn your workouts into quality family time. The bodybuilder who's on a tight budget: he initial equipment expenditure for a home gym isn't cheap. A good basic setup-including bench, weight set and a few extras-will run you about $400 to $600. Remember, however, that this is a long-term investment-this equipment will last you a lifetime. With no more yearly fees at the local commercial gym, your home gym essentially pays for itself in one to two years. It's like buying a car instead of paying for a taxi whenever you want to go somewhere. The bodybuilder who lives in a small town: his is rather obvious, but what most small-town bodybuilders fail to realize is that there are other lifters in the area who have the same problem-no commercial gym. Put an ad in the paper, get together with these bodybuilders and pool your equipment. I once heard about a couple of industrious bodybuilders who rented out a storage unit and converted the space into a gym. Each trainee had a key and could work out whenever he felt like it. When I was training in a small south Texas town where there was no commercial gym within 200 miles, a friend of mine built an air-conditioned 15-by-15-foot building and equipped it with the basics heavy-duty bench press, homemade power rack, Olympic set, dipping bars and a few pairs of fixed dumbbells. At one point there were eight people working out there-not all at the same time, obviously-and each one contributed equipment. A Mr. Texas winner even trained there during a couple of summers while he was home from college-which brings us full circle, back to the idea that advanced bodybuilders can't make progress in a home gym. Hogwash! Every bodybuilder can benefit from having a home gym. The rewards include more variety, better concentration and a new sense of freedom when it comes to pumping iron. by Steve Holdman

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The Biceps are the most trained muscle group and are the standard when it comes to demonstrating muscular development. Just ask any bodybuilder to show you their muscle and they will no doubt flex their arm in a Biceps pose. New weight training enthusiasts spend hours performing endless sets and reps to try and build arms like their favorite bodybuilding champion. Unfortunately they are severely overtraining, which is going to give them poor results, if any. The arm muscles receive plenty of stimulation from their involvement in back, chest and shoulder training which needs to be taken into consideration to avoid excessive training. The key is to determine the proper amount of exercise sets/reps to use for maximum muscle growth. There are different training protocols; I favor the HIT, High Intensity protocol. This is the most efficient method for building arms, or any muscle group, fast. Which exercises are best? I recommend a combination of isolation, or single joint, and compound, or multi-joint exercises. Select exercises that will focus efforts on different areas of your arm muscles. For Triceps, do overhead extension movements, short range exercises like kickbacks and pressing movements like close-grip bench presses. Biceps benefit from training them with concentration curls, barbell curls, machine curls, preacher curls and various rope handle curls. Some great compound exercises are palms-facing pull-downs and palms-forward barbell rows. The Too Easy Ez-Curl The Biceps are responsible for two important functions, bringing the forearm up to the shoulder and pronating the wrist. Pronation is the action of bringing your pinky finger out to your shoulder while curling. The ez-curl bar is a popular bar to use for curling. The problem with this bar is elimination of wrist pronation, which short-circuits your Biceps training results. Use an ez-curl bar for Triceps training as it eases stress on the wrist but avoid it for Biceps training. My training routines require intense effort because each set is carried to muscular failure and some of them past this level using HIT variables like forced reps, negatives and the like. Weight Selection Generally, the heavier the weight used in an exercise the greater the muscle growth. If poor form is used to allow heavier weights, there is a much greater chance of injury because of the increased pressure on the joints and ligaments. A better method of weight selection is to use a resistance that allows the desired rep count or time under tension using perfect form. Concentrate the weight on the muscle by focusing on training the muscle and not on lifting the weight. Remember , we are bodybuilding and not weight lifting. In the following routines all sets should end at the point where no additional reps can be completed. Some great routines to build your arm muscles fast with HIT are: Routine #1 Machine Curls-1×10 reps plus 4 forced reps Palms-facing Pull-downs-1×12 reps plus 6 static holds at several different locations in the exercise Routine #2 Incline Dumbbell Curls-1×10 reps plus 4 negative-only reps Use a partner to lift the dumbbells so you can lower them, only at the end of the set. Palms-facing Bent-over Barbell Rows-1×8 reps Rest-Pause Style Use a weight that allows a 1RM and do a series of 8 single, max reps with a 10-second rest in between. Benefits of Each of the HIT Variables Forced Reps- These are great for extending a set past the point of muscular failure. By completing reps with the assistance of a partner after hitting failure, you thoroughly exhaust the muscle. Negative-only Reps- Negatives allow you to use weight 40% heavier than during typical sets. Negatives cause greater micro-damage to a muscle, which leads to greater strength and size increase. Rest-Pause Reps- This technique was designed to allow the use of maximum poundages while avoiding the buildup of lactic acid in the muscle, which would lead to premature ending of the set. Static Holds- These are great for generating a deep contraction in the muscle and maximizing the recruitment of muscle fibers. Since there is little movement, maximum weights can be used to tax the muscle. Experiment with different hold times such as 10, 15 and 20 seconds. Give these routines a try and you’ll experience new strength and muscle growth if enough effort is put forth.

A great read:: For some reason, lots of guys are mystified by the nuances of gym etiquette... or even everyday manners. Listen, if you wouldn't do it at home or at work, don't do it at the gym either. Simple, right? Need a bit more clarification? Here are my top 7 gym rules. 1 – Don't Perv On Women Yeah, I know, that's the main reason a lot of guys go to the gym in the first place. The problem is, women already have their guards up at the gym. Good-looking women in particular get hit on incessantly and, believe it or not, these women might actually be there to train. So after an hour of sending the vibe toward your favorite gym hottie, she's already prepared for your inevitable approach. And she's highly likely – almost certain in fact – to send you running back to the pec dec with your tail between your legs. Try This Instead If you love to train, it makes sense that you might meet your ideal match at the gym since it gives you something in common. But it's all about the approach. I'm no dating coach, but most men are so inept, I might as well be. Slow things down a little and (assuming she's not wearing headphones) simply initiate a bit of natural, casual conversation. Ideally, this conversation won't be focused on her body or even training. Maybe just something mundane like, "Wow, it took me forever to find a parking spot. I wonder what's going on?" Or, "Did you hear anything about gym rates going up soon?" Just find a natural subject for an initial (and brief) conversation, and then when you see her again you've got a bit of history to build from. Build up slowly. She might even begin to wonder why you haven't asked for her number yet. This is good. It shows that you're not too thirsty, too needy, or "one of those guys." 2 – Don't Share Your Training "Wisdom" Never offer advice to anyone at the gym, except for two occasions: Someone asks for your advice. Or... Someone's in imminent danger of serious injury or death. So the next time you see someone squatting higher than what you deem acceptable, or smashing the bar against their sternum while benching, or using lots of body English on curls, just let it slide. For every person you might "save," there's a million more you can't. It's a losing battle. Also, you may not know what their training goal is. Maybe they're purposefully doing overloaded half-reps on the bench press. That's a legitimate technique many powerlifters use. It's not always "wrong" (though I admit, it usually IS an ego thing when you see it in a commercial gym). Going back to my first point about approaching women at the gym, they have a word for unsolicited training advice from dudes: mansplaining. So don't be that guy. Try This Instead Wanna know the best way to inspire your gym buddies? Be inspirational yourself. Develop a physique that might inspire people to ask how you built it, and train in a way that others should emulate. Think about it: Have you ever seen a guy whose physique just blew you away, and didn't you find yourself curious about how he trains and eats? My advice is to BE that guy. Worry about your own training habits, because there's a chance they aren't perfect either. 3 – Respect Personal Space There's always "that guy" who's right on top of you when you're about to attempt a heavy set of squats or deads. Or that guy who racks his weights on your bench press station as you're lifting, jarring the bench and getting his big sweaty face into your peripheral vision. If you've never trained truly heavy, you might not appreciate the level of focus it requires to stay safe during an all-out set with significant weights. If you've never been to a weightlifting gym (meaning the sport of weightlifting), visit one sometime. Olympic lifters give a wide berth to anyone about to do a challenging set. Weightlifters would never walk right in front of someone about to attempt a heavy snatch, and in fact, it's common for the entire gym to stop and pause quietly when someone is about to attempt a difficult lift. Try This Instead While you don't need to adopt the samurai-like etiquette of an Olympic lifter, you should be more conscientious of your fellow gym-goers. The gym is a public space after all, subject to the same rules you'd follow at the post office or the supermarket. So act accordingly. 4 – Pick Up Your Shit Leaving your weights all over the place is perhaps the most common bad habit we all see in gyms, and it's baffling because most guys who do this wouldn't dream of behaving similarly anywhere else. Leaving your weights all over the place is not only dangerous, it also creates the impression that a station is currently in use when it's not. Try This Instead When I was working for the International Sports Sciences Association (ISSA), there was a powerlifter there by the name of Rusty Smith who ritually straightened up the whole gym every day as a warm up for his own workout. I'll never forget that noble bastard. No, I'm not suggesting that you do the same, but just for the sake of your own self-respect, c'mon, pick up after yourself, okay? I mean, really. 5 – Don't Show Everyone How Hardcore You Are 'Cause you're not. I mean, sure, if you're doing maybe a heavy set of 10 on the deadlift, I wouldn't expect you to lower the plates to the ground over a 6-count without doing a little grunting. After all, I presume you're not at Planet Fitness. But lots of guys love to turn their workouts into ultra-dramatic displays of theatric barbarity. I've been fortunate enough to witness some of the strongest men in the world during their workouts, and you know what? All of them were absolutely ferocious, but in a relatively quiet, focused way. All that yelling and screaming turns out to be a waste of energy most of the time, so experienced lifters focus their energy inward, not outward. Try This Instead When I taught martial arts many moons ago, we had a saying: "Better to be a yellow belt with black belt skills, than a black belt with yellow belt skills." In the gym, I try to embody that same spirit by always trying to be as impressive as I can manage (hey, I have an ego, too, after all), but in as understated a manner as possible. So no yelling and screaming, no stomping around, no smelling salts, etc. In fact, if you can lift big weights silently, with a relaxed facial expression, it's actually more impressive than making a spectacle of yourself in an effort to get everyone's attention. 6 – Master The Art Of Personal Hygiene Gym hygiene is a truly multi-faceted topic, covering subjects as diverse as bathing frequency, laundry skills, cologne preferences, and foot care. On more than one occasion, I've had to reschedule a workout because of some dude who smelled so bad I was in danger of becoming ill. As a coach, I've often had to quickly re-configure a client's scheduled workout to avoid a sweat puddle on the equipment we planned on using. Try This Instead I dunno, maybe shower daily, wear antiperspirant, do your laundry regularly, and wear clean clothes to the gym. Shocking, I know. And guys, take it easy on the cologne. 7 – Don't Assume The Gym Is Your Personal Photo Studio I take videos of my lifting fairly often, but I always do my best to make sure I'm not annoying my fellow gym members in the process. At a gym I used to frequent, there were a couple of young guys who approached their workouts like they were on a cinematic production set. I'm talking lighting, external mics, script rehearsals, multiple takes, and so on. Because, I guess, their 170-pound physiques and ability to quarter-squat 255 was kind of a big deal. Me? I was just trying to get my weighted pull-ups done. Try This Instead If you're really the Instagram fitness celeb you think you are, do your filming in an actual photography studio and let the serious lifters train. Just a thought. Bonus Tip: Share The Equipment Yes, I know, you're doing a 12-exercise circuit that requires roughly 30% of the gym's equipment. And yes, you've got lots of chatting to do between sets. But here's the thing: Lots of other paying members are trying to get their workouts in as well. So maybe have a bit of consideration and let them work in with you? And while I'm on the subject, if you're doing dumbbell curls, it'd be really cool if you could move back a few steps so others could get to the dumbbell rack as well. Gym Etiquette and Personality There's a well-documented personality trait called "agreeableness." If you care a lot about other people's feelings, if you often put the other person's wishes ahead of your own, and if you hate conflict, you're "agreeable." Thing is, most aggressive, goal-focused, success-minded guys often lack this trait. Agreeableness is a mixed bag as personality traits go. It drives you toward personal achievement, but it also makes you more prone to making the social faux pas I'm talking about here. So kudos on your intense work ethic, but maybe do a quick gut-check and make sure you're playing nice?

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Welcome aboard ?

Thats too freakin funny oh my god

Just a fun read ? Hey Girl, Need a Spot? There's an unwritten rule about dating people at your gym. Here's the rule: Don't. Why? Well, something about not pooping where you eat. But on the other hand, the gym is a social environment full of people with whom you have at least one thing in common. Plus, there's lots of skin showing, grunting, and bending over. So, mating behaviors naturally occur. Now, two recent surveys have shed some light on what's really happening between sets. Locker Room Shenanigans According to one British survey of 2000 gym-goers, 20 percent said they've had sex AT the gym. Out of those frisky folks, 49 percent were straight, 31 percent were gay, and 20 percent just weren't picky. But there's a problem here. The survey was conducted by Ann Summers, which is a UK sex shop. So we have to assume some bias in the data collection – people who shop at adult toy stores may statistically be more open to hooking up at the gym. Or maybe the Brits are just a randy bunch. The second survey, though, is more reliable. The Mating Rituals of Meatheads A survey of 1000 people conducted by Elliptical Reviews gave us some fascinating insights. Here are the highlights: 43 percent of women report being hit on at the gym. Only 21 percent of men report being hit on. This seems normal. In a related survey of 2000 women, only 10 percent said they'll make the first move. People who flex in the mirror and drink protein shakes are 2.3 percent more likely to hit on someone during a workout. Those who take gym selfies are 1.9 percent more likely to flirt. If a woman wears a tank top, she's 7 percent more likely to get asked for her digits than if she's wearing a T-shirt.Surprisingly, men get hit on slightly more often if they're wearing hoodies. (Tank tops came in second for men.) The more time you spend in the gym, the better your odds (or worse depending on your perspective) of getting hit on. Just spending 7 more minutes in the gym and an extra 3 days a month boosts your odds. Play those numbers, players. People get approached more at gyms where the monthly fee is LOWER. Hmm, cheap gym, cheap dates? Or maybe more younger singles go to less expensive gyms, while married older people go to more expensive gyms. 71 percent of men admit to staring at women in the gym while only 53 percent of women do. But creepily, more women secretly take photos of other people at the gym (8 percent of women do it verses 6 percent of men.) That's weird, people. 97 percent of gym flirters say that it has worked for them. 66 percent report hook-ups, 61 percent said they've gotten a real date out of it, and 24 percent have started a serious romantic relationship at the gym.

The Pivot Press The pivot press is a combination of the incline T-bench chest press I described in 3 New Ways to Bench Press and a strategically timed hip thrust. Here's How to Do It Set up like a traditional T-bench chest press. Instead of keeping the hips tall throughout with the glutes contracted, lower your hips by doing the eccentric (lowering) portion of a hip thrust, all while holding the arms in the fully extended position. Once your hips have reached the bottom of the hip thrust and your torso is at approximately a 45-degree angle, you'll begin performing the eccentric (lifting) portion of the chest press in a very slow and controlled fashion. Once you reach the bottom, pause, and then drive the hips up explosively so that the torso is parallel to the floor (instead of at a 45-degree angle). Press the weights back to the top. The eccentric portion of the actual dumbbell press occurs in the bottom of the hip thrust with the torso at a 45-degree angle. In contrast, the concentric portion of the chest press occurs with the hips tall in the fully contracted position of the hip thrust and the body in a flat press position. Besides providing a mix of flat and incline positions that equally target both the upper and middle regions of the chest, there's a very specific reason why this pivot press is so effective. It allows you to maximally overload both the eccentric and concentric portions of the lift simply by adjusting your body position between each phase of the press. In other words, the pivot press places the body into a more biomechanically difficult position during the stronger eccentric portion of the lift, and in an easier position during the weaker concentric phase of the exercise.

Its great to help you sleep for sure

Wow keep up the great work you can see the changes big time.... im glad to see you can motivate each other i love seeing couples train together its awesome if you can do it....?

Thankyou very much

OK, so top-10 lists are contrived. We flat-out agree that they’re nothing more than a cheap ploy by the media to get your attention. Even the most famous top-10 list, the one that debuted on David Letterman’s NBC show in 1985, was devised as a way to poke fun at the insipid lists in People and other celebrity tabloids … at least until it took on a life of its own that has now spanned nearly three mocktabulous decades. But even though our inner cynic understands all that, we can’t help but be drawn in by the curiosity. What’s No. 1? What got aced out and fell to No. 2? What was unfairly left off the list altogether? We like to stir it up just as much as anyone else, so we’ve undertaken a challenge: objectively and subjectively rank the very best exercises for each bodypart, starting with the back. The criteria were simple. Each of the exercises that made the cut has been proved through scientific research and years of practical testing in the training trenches to target the various muscles of the back. Millions of weightlifters and bodybuilders the world over have turned to these movements time and again to build a stronger, more muscular well-defined rear view. Now it’s your turn. After outlining each exercise’s strengths and weaknesses — and telling you how to do them — we offer three back workouts, each with a different goal, that incorporates exercises from this list. 10.Hammer Strength Iso-Lateral Row The series of Hammer Strength branded equipment — which provide resistance through free-weight plates — are popular among serious lifters, and for good reason: They work. There are a handful of Hammer Strength back machines to choose from, but the iso-lateral row edges out the rest, targeting the largest portion of the back in an efficient and effective manner. Main Area Targeted: midback (rhomboids, lats, teres major and minor, infraspinatus, middle and lower trapezius) Strengths: The ability to row with two hands or one at a time is welcome versatility when constructing a complete, boredom-busting workout. Weaknesses: Machines reduce the need for ancillary muscles to balance a load, so a Hammer Strength row simply won’t be as taxing as a barbell or dumbbell version. Machines, because they operate in a fixed range of motion, also may not be comfortable or ideal for every person, depending on your height and the dimensions of your arms and torso. How-To: After loading the plates on each side, adjust the seat to a height at which your elbows will come straight back as you pull. Sit with your chest firmly against the front pad and reach forward to grasp both handles with a neutral or overhand grip. Expand your chest and sit upright, lifting the weight from the supports. From here, bend your elbows to pull the handles straight back, squeezing your lats and back at full flexion before slowly re-extending your arms. Don’t let the weight touch down between reps. 9. Barbell T-Bar Row Two machines mimic the T-bar row, one with a chest support and one without. Still, for the old-school among us, neither comes close to the sheer simple brilliance of tucking one end of a barbell in the corner, loading the other, taking a hand-over-hand grip and rowing your back muscles into sweet oblivion. Main Area Targeted:midback (rhomboids, lats, teres major and minor, infraspinatus, middle and lower trapezius) Strengths: The T-bar’s slight edge comes in the placement of the weight directly underneath the torso and a more advantageous angle of attack. “The angle of the body makes it easier to do correctly,” says Jason Kozma, 2004 WBFA Mr. America heavyweight division champ and Los Angeles-based personal trainer (smpersonaltraining.com). “It’s excellent for thickness in the midback area.” Weaknesses:A practical concern when using a barbell is easily rectified. “The 45-pound plates are too big and you may not get a full range of motion,” Kozma points out. “Instead, use plates no bigger than the 25s — just stack more on as you pyramid.” How-To: Load one end of a barbell with the other secure in a corner of the room. Straddle the bar facing the plates and bend about 45 degrees at the hips. Bend your knees and grasp the bar, hand-over-hand style. Keeping your chest up and back flat, head in a neutral position, strongly pull the bar up toward your chest as your elbows shift back behind you. Remain bent over as you pull the weight upward. Hold the peak contracted position momentarily before slowly lowering the weight, and don’t let it rest on the floor between reps. 8. Barbell Deadlift It’s as much of a leg as a back exercise, but no matter — the deadlift puts the body in prime position to move maximum weight, engaging the strong muscles of the back, glutes and thighs, all in a straightforward effort to lift the barbell from the floor until you reach a standing position. Main Areas Targeted: upper, middle and lower back (rhomboids, lats, teres major and minor, infraspinatus, middle and lower trapezius, erector spinae) Strengths: Can millions of powerlifters be wrong? In this case, absolutely not. The deadlift — one of that sport’s three core movements, along with the squat and bench press — is about as pure a test of power as you can imagine. But doing it regularly doesn’t just help you gain superhuman strength. It also prompts plenty of muscle growth along the way. Weaknesses: The deadlift involves a complex coordination of multiple muscle groups within the body. Of course, this is not a weakness, but it does mean you need to embrace practice — and the use of light weights — as you master the form. Don’t get ahead of yourself on this exercise. Patience is key. How-To: With your toes beneath the barbell, squat down and grasp it with a slightly wider than shoulder-width grip. Allow the bar to rest flush against your shins. With your chest up and back flat, lift the bar from the floor by extending your hips and knees to full extension. Be sure to keep your arms straight throughout as you drag the bar up your shins and thighs until you are in a standing position. Squeeze your back, legs and glutes, then lower the bar downward along the same path until it touches the floor. Allow the bar to settle before beginning the next rep, refocusing yourself for the effort to come. 7. Seated Cable Row Like standing and walking upright? Thank evolution — and your back musculature. But your back serves another notable function: to pull your shoulders backward, pinching your shoulder blades closer together in the process. A seated row is a quintessential method of performing this basic action versus resistance. Main Area Targeted: middle back (rhomboids, teres major and minor, infraspinatus, middle and lower trapezius) Strengths: This exercise is versatile, thanks to the array of attachments you can use. From workout to workout (or even within a session), switch between wide, medium and narrow widths, as well as underhand, overhand and neutral grips. Each puts a slightly different emphasis as far as where the strongest contraction takes place. Weaknesses: When your feet are planted on the floor, you create a sturdy kinetic chain. Elevating them, even onto a platform, breaks that chain to a degree, putting your lower back in a perilous, delicate position if you’re careless. Keep your lower back flexed, and don’t sway excessively to and fro as you rep — if you find you have to, you’ve selected too heavy a resistance. How-To: Attach a close-grip handle to the seated row cable machine and sit upright on the bench, facing the weight stack. Place your feet against the foot platform with your legs slightly bent, then reach forward to grasp the handles, leaning back until your torso is erect and your arms are fully extended. Keeping your elbows in close to the sides of your body, pull the handle toward your midsection by bending your arms and shifting your shoulders backward, squeezing your shoulder blades together as the handle reaches your body. Hold for one or two seconds before slowly returning to the start position, not letting the weight stack touch down between reps. 6. Inverted Row It’s easy to forget, amid all the heavy lifting that goes into building a broad back, that bodyweight exercises can be incredibly effective tools. (You’ll see a very prominent one later in this list.) The inverted row turns the typical movement of a dumbbell or barbell row upside down as you face the ceiling and pull your body upward. Main Area Targeted: midback (rhomboids, lats, teres major and minor, infraspinatus, middle and lower trapezius) Strengths: A steady diet of typical rows of the dumbbell, barbell and machine variety can get a little monotonous — all are similar variations on a theme. This exercise offers the benefit of being a very different way to row. That means a slightly different stimulus for the muscles. It also adds a core and lower-back element, in that you need to hold your body in a stiff “plank” position as you rep. Weaknesses: The most glaring weakness of the inverted row is its inherent limitations on the resistance front. Simply put, you can only pull your own bodyweight, nothing more. That’s no problem for those who are still beginner to intermediate bodybuilders, whose weight offers ample challenge, thank you very much — but advanced trainees may be more limited in how they can use the inverted row. How-To: Place a barbell in a power rack or rack a Smith-machine bar about waist high. Holding the bar with an overhand grip, about shoulder-width apart, slide under the bar until it’s at midchest level and your legs are extended straight out from your body with only your heels on the floor. (Imagine you’re preparing to do an upside-down push-up.) Contract your lats to pull your chest up to the bar. Hold at the peak, then return to the start. 5. Straight-Arm Pulldown The straight-arm pulldown is a rarity in the back-exercise arsenal in that it’s essentially a single-joint movement. In other words, unlike compound rowing-type moves that call on assistance muscles to complete a lift, the straight-arm pulldown pinpoints the lats as the main mover. This makes it a versatile addition to round out almost any back routine. Main Area Targeted: outer back (lats) Strengths: In addition to being a welcome single-joint option, this pulldown also is versatile during a workout. It can be used as a heavy-weight strength-building exercise on its own or it can be used in pairing with a number of compound exercises as the tail end of a superset. (Good pairings include barbell rows, pull-ups, pulldowns and seated rows.) It also can be a final “burnout” exercise, going all out with high reps at the very end of a session. Weaknesses: The drawback here is equipment specific — many pulldown stations don’t quite have enough range to accommodate a full repetition. Because you need to step back from the machine a couple of feet, you might find that as you reach the bottom of a repetition, the weight actually hits its terminus at the top. So you may have to compromise your full range of motion just slightly. How-To: Stand behind the bench of the lat pulldown machine with your feet shoulder-width apart. Grasp the lat bar with your hands shoulder-width apart. Keeping a slight bend in your elbows, contract your lats to pull the bar straight down toward your thighs. Hold that contraction for a moment, then return the bar to the start position. 4. One-Arm Dumbbell Row If you haven’t noticed a pattern yet, you will by the time this list is complete — any number of rowing movements, whether dumbbell, barbell, cable or machine, are as essential to back training as the interest of paparazzi are to a Kardashian’s self-esteem. Main Area Targeted: midback (rhomboids, lats, teres major and minor, infraspinatus, levator scapulae, trapezius) Strengths: Versus a barbell row, the dumbbell variation allows for a more extensive range of motion while not allowing a stronger lat to compensate for a weaker one. Weaknesses: Cheating is all too easy because you can twist your upper body to perform the exercise. The test: If you find your chest facing the wall at the top rather than the floor, you’re contorting rather than rowing. How-To: Place one knee and the same-side hand on a flat bench with your other foot planted alongside. In your free hand, hold a dumbbell in the air, arm hanging straight down toward the floor. Now, pull the dumbbell up toward your flank — your elbow should bend and extend above the plane of your back as you shift your shoulder blade inward for a complete contraction. Then lower the ’bell along the same path. Repeat for reps, then switch arms. 3. Pulldown The apparatus is ubiquitous in gyms worldwide, and rightfully so: The pulldown machine pinpoints the lats, helping forge width and depth that make the very best developed backs visible from the front. (In competitive bodybuilding terms, think front-lat spread.) Main Area Targeted: outer back (lats) Strengths: Like the seated cable row, you can use a rotating array of handles and grip styles. This exercise also works the back at an important angle — while many back exercises involve a rowing motion, the pulldown operates in the vertical plane as you pull from above your head. Weaknesses: It’s all too easy to turn a pulldown into just another row, and a dangerous one at that. Just select too heavy of a weight, then lean excessively backward, calling on plenty of body English as you perform repetitions. However, if muscle-building results are more important than poundage notations in your notebook, keep your wits about you and sit upright throughout. How-To: Sit at a lat pulldown machine so the bar is directly overhead or slightly in front of your body. Adjust the pads so that your quads fit snugly over your thighs. Grasp the angled ends of the pulldown bar with a wide, overhand grip. With your abs tight, back slightly arched and feet flat on the floor, pull the bar down to your upper chest, your elbows back and pointed out toward the sides in the same plane as your body. Squeeze and hold for a brief count before slowly allowing the bar up along the same path. Don’t let the stack touch down between reps. 2. Bent-Over Barbell Row Give a man nothing but a barbell, weights and plenty of protein, water and veggies, and you can build a world-class bodybuilding physique. One of the exercises he’ll surely do is the bent-over barbell row, which will expand the back in every direction, from the inner musculature out to the edge of the lats. It’s a can’t-miss, all-in-one powerhouse of a motion. Main Area Targeted: midback (rhomboids, lats, teres major and minor, infraspinatus, middle and lower trapezius) Strengths: In electromyography studies (EMG for short), which measures activation in a muscle group during an exercise, the bent-over row scores consistently high, along with one-arm dumbbell rows and T-bar rows. This means that the exercise serves its intention well, calling on a synergistic cavalry of muscles to fire as you bring the bar to your stomach. Weaknesses: In bending at the hips and lifting a barbell in front of your center of gravity, your spinal column is vulnerable. You absolutely need to keep your core tight and flexed and not round your lower back while you do the barbell row. How-To: Standing with your feet shoulder-width apart and knees slightly bent, grasp a barbell with a wide, overhand grip. Lean forward at your hips until your torso is roughly parallel with the floor. The barbell should hang straight down in front of your shins. Without raising your upper body, pull the barbell up toward your abdomen, bringing your elbows high and above the level of your back. Hold the bar in the peak-contracted position for a brief count, then slowly lower along the same path. 1. Pull-Up Forget the push-up. The pull-up, which calls on more pure strength and calls on more muscles throughout the kinetic chain (the series of joints from your torso to your extremities) is the ultimate test of strength when it comes to using your own bodyweight as resistance. Main Areas Targeted: upper and middle back (rhomboids, lats, teres major and minor, infraspinatus, middle and lower trapezius) Strengths: “The latissimus dorsi muscle group can produce a tremendous amount of contractile force and strength,” explains Daryl Conant, CSCS, owner of the Fitness Nut House in Kennebunk, Maine, and creator of the AB Inferno exercise system. “In addition, the large tissue mass can metabolize significant amounts of glycogen [glucose] and fat. Very seldom do you see a person who has a well-defined muscular back have excess abdominal fat.” Weaknesses: Because of the difficulty level, beginners and even intermediates have trouble completing a significant number of reps. But there are alternatives, including an assisted pull-up machine that provides a counterweight. A spotter at your ankles also can be advantageous as you build up strength. Or, as Conant suggests, you can use a platform placed underneath the bar to rest between reps or to keep your feet in contact with throughout a set. How-To: Grasp a fixed overhead bar with a wide overhand grip, wrapping your thumbs around the bar. Hang freely from the bar, arms fully extended and ankles crossed behind you. Contract your lats to raise your body upward, concentrating on keeping your elbows out to your sides and pulling them down to your flank to raise yourself. Hold momentarily as your chin crosses the level of the bar and then lower yourself down to the dead-hang, elbows-extended position. <

So a sample of my workouts i thought i would put in since i dont think i ever have... I do 2o mins warmup on the treadmill on a slight incline and this and all of my workouts are on the omad fasting diet... so all i take before is literally a green tea and bring my water with me to the gym... Back workout Front pulldowns 4 sets of 25 to 30 reps each Seated rows 4 sets of 30 reps each High and low cable pulls with the rope 4 sets of each of 50 reps Bent over reverse fly 4 sets of 30 reps Face pulls 4 sets of 50 reps Always use light weight with high reps and of course i change up the exercises also to shock my back or any other bodypart i train....after done training i will do 45 mins of cardio on the upright bike or stairmaster...

Thankyou bunkmass

You go girl i will definitely be following along.....

Welcome aboard ?

Welcome aboard ?