Mens Bodybuilding

Is it Hard to Achieve a Bodybuilder-like Physique?

Published

3 weeks ago

September 21, 2024

Is it Hard to Achieve a Bodybuilder-like Physique?

Achieving a bodybuilder-like physique can be a challenging task, depending on what your definition and goal is. If you are trying to look like anyone on the IFBB Pro, or Olympia stage, then we’re having an entirely different discussion altogether.

I think the first thing to establish if that’s the case is genetics, and steroids. I don’t want to diminish the hard work these guys put in to get where they are. They are busting their asses in the gym. I recently watched a video where Chris Bumstead talked about how genetics puts them all at the same playing field. It’s what small tweaks they then make alongside that that separate how they place. So hard work (which we’ll get into) is a factor. But from a pure aesthetic standpoint, I think it’s worth mentioning what’s realistic.

A bodybuilder with great genetics and ZERO steroid use, believe it or not, will still look better than a lifter on steroids with bad genetics. We aren’t just talking size here. The fullness of their muscle bellies, the symmetry of their muscles to each other (think nice V taper), and the height and bone structure that allows them to put on that size in the first place. One thing I’ve always been taught is to measure your wrist and ankles. If you don’t have a thick bone structure, then you most likely don’t have a massive frame to pack on lots of muscle. That isn’t to say you can’t create an incredible physique, but it helps to set expectations.

For example, I am 5’10, my arms and wrists aren’t more than 8-9 inches in circumference. I’ve been lifting for over 15 years. If I wanted to stay at around 9-10% body fat, I can’t really get past 180lbs. When I bulk, I can get up to 190 and still be within 15%, but any more and I’d pack on fat. The guys on stage are COMFORTABLY cruising at 200+ without even trying. I was just not built to be massive. Having said that, I have people tell me all the time that when I cut down, I look like I weigh 190 because I’ve put in years to maximize my physique and bring the best shape I can.

Consistency

So now let’s get into what creates the best possible physique. It requires consistency. Let’s remember, I have put 15+ years into lifting. I’ve optimized my protein intake, food timing, and follow a proper workout regimen that allows for progressive overload. I’ve used all the intensity techniques, and workout splits as experiments to see what my body responds best to. After doing all that, I can tell you consistency is what has allowed me to look the way I do. You will put on 80-90% of your genetic potential within the first 5-8 years of consistent, optimized programming like mentioned above. You may spend the rest of your training career chasing that last 10%.

Training and Nutrition

So, what does that training look like? I highly encourage experimenting with it all. I’d love to give you the one size fits all answer, but if you are familiar with our MAPS programs, you’ll see that each program is very different from each other and that’s on purpose. At the end of the day, as with all things in life, individual response matters. I find I do best on a push/pull split or a full body 5-day split. As I start to chase that last 10% of my genetic potential, I find I need more volume than I needed starting out to elicit gains.

When you are just starting out, the beauty of it is you will respond to anything because the stimulus is so fresh and your potential is so great. A 3-day, full body approach will get you there. It makes sure you are constantly sending the muscle building signal to your ENTIRE body to grow (whereas a body part split makes you wait 7 days before you send that muscle growing signal to a body part again). You want the minimal effective dose to elicit the most amount of change. There is no reason to do more if you are seeing change. You can’t SPEED up results. Sure, intensity techniques like drop sets, or increasing set volume can help, but sticking to the basics are what will get you there quicker. That is focusing on compound lifts and spending time alternating between low, moderate and higher rep ranges.

If you are really trying to optimize your progress in the gym, nutrition plays a far more important factor. Make sure you are getting 1 gram of protein per pound of bodyweight so you are providing enough fuel to allow for muscle growth. Get enough carbs and fats to fuel your body and put your calories into a surplus. Being in a surplus is KEY. If you are at maintenance or in a deficit, you may find it’s harder to see growth. Your gym sessions are when you break muscle tissue down. Your eating is when you are building it back up. Without enough tools to repair, how can we expect to grow? Watch any of Chris Bumstead’s videos and you will see how meticulous he is about, not even just with protein intake, but his digestion and gut health, as well as his sleep. It literally becomes a full-time job to look that good.

Mental Hurdle

Along your muscle building journey, you will inevitably hit a plateau. That is totally expected. That is why I encourage experimentation with different training programs. We can’t expect to do one training program for our entire careers (even if it is “the best”) and expect to grow year after year. Eventually we become desensitized to that stimulus and need to change things up. It can become mentally taxing to go seemingly weeks where you don’t see any changes. That’s okay. Look at the bigger picture. The farther you go in your journey, the less it’s about what’s happening week to week, but year to year. Are you improving your lifts year to year? Then you are progressing. That’s what it comes down to when you hit the advanced level because you are so close to your genetic ceiling.

Risks

The other thing to keep in mind is the risk of this constant, extreme dieting and training. I’ve definitely had my waves of bad body dysmorphia, that even when I was looking lean and great, I felt like I looked like a twig when comparing myself to others. Try your best not to fall into this trap. The only person you should be comparing yourself to is yourself from the year before. These pro bodybuilders also have the mental hurdles of getting into competition shape (less than 5% body fat) where their metabolisms are going through stress, as well as their bodies. Manage this carefully.

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Mens Bodybuilding

Sharon Leite Plans For Bodybuilding.com’s Success

Published

23 hours ago

October 10, 2024

NewsAdmin

Sharon Leite Plans For Bodybuilding.com's Success

After years of different owners and forum members chatting about the future, the good news is that BBCOM is now in the care of CEO Sharon Leite, who is a proven “Transformational Leader” of health and sports nutrition companies like The Vitamin Shoppe.

I recently had a conversation with Sharon to learn about the plans for BBCOM’S future success. After our conversation, the main takeaway is that Sharon gets what Bodybuilding.com is about.

Sharon is an avid health enthusiast and health business leader who is taking the time to understand what the BBCOM community is looking for to achieve their health and fitness goals when visiting their social channels, website, and app.

“As I think of where we are in a post COVID world, the importance of one’s health and physical fitness is even that much more important, especially with people living longer,” Sharon explains.

“Our athletes and coaches sit at the very top of the fitness expert tower, and the halo effect from these experts who understand the best approaches for building muscle, eating right, maintaining motivation and selecting the products that work best is something the Bodybuilding.com community can continue to benefit from,” Leite continued.

Some of Team Leite’s top business transformational goals include a focus on:

Being the premier source of expertise in the health, fitness, sports nutrition, and movement industry, while offering innovative quality nutrition products.
Preserving Bodybuilding.com’s heritage while evolving to meet modern fitness-minded consumer needs.
Providing content, community, and coaching, which will be central to the transformation strategy for Bodybuilding.com’s growth success.

Similar to benefiting from the expertise of top bodybuilders to achieve personal goals, Bodybuiding.com will benefit from top experts’ business building successes. For example, Sharon has proven experience with health and wellness companies, including serving as CEO of The Vitamin Shoppe where she led a successful turnaround, delivering the best performance in the company’s history. Sharon shared with me that during her leadership years with The Vitamin Shoppe, she was always interested in purchasing Bodybuilding.com because she admired the community and volumes of high-quality nutrition, exercise, and lifestyle information the site contained. Her perseverance is impressive, and now she has the chance to pursue this opportunity.

Sharon Hires Industry Veteran, Steve Marada

Steve Marada joined the BBCOM transformation team in July to serve as Head of Product Development & Merchandising. Sharon explains, “Steve Marada, who played a key role in developing The Vitamin Shoppe’s nutritional products, has many years of experience working in the industry, including executive roles at Maximum Human Performance, Insight Nutrition, and Genceutic Naturals. Steve is a motivational leader with a history of successfully driving the development and execution plans to rejuvenate and propel sports nutrition / nutraceutical brands.

“I’m thrilled to join Bodybuilding.com, where the most educated and dedicated athletes come to shop, learn, and elevate their performance. Our members are the best of the best—the athletes —who demand cutting-edge content from innovative ingredients, advanced training techniques, and nutrition strategies. We know our community deserves nothing less than excellence, which is why we’re committed to offering only the highest-quality brands. Brands that we believe in. Our Signature Series reflects this commitment, delivering best-in-class, scientifically advanced products that push the boundaries of what’s possible in sports nutrition.”

Sharon Meets with BBCOM Founder Ryan DeLuca

You may remember that Sharon appeared on Undercover Boss when working as CEO of The Vitamin Shoppe to get on the frontlines to learn what is working best, what is not working, and what needed to be done for success. So, within days of being named CEO, Sharon took a trip to Boise, Idaho, to meet many of the BBCOM team members who still reside there. It was important to her to start the process of learning the strengths, weaknesses, and needs directly from her employees. Sharon also mentioned meeting with BBCOM’s founder, Ryan DeLuca.

“When I was in Boise, I met with Ryan for the first time. Ryan shared with me about how, as a teenager, he wanted to build a strong muscular body, which was his motivation to start Bodybuilding.com. He was a trailblazer in the industry, creating a place where fitness- minded people could visit, on the relatively new 1990’s internet, sharing tips, publishing information, building a community in the forum, offering support, and obtaining access to top-quality nutrition products. I think Ryan’s story and the heritage of the Brand is important for its future success. I was delighted to have the opportunity to meet Ryan and get to know him a little bit and look forward to his guidance as we build the brand’s future.”

BBCOM’s Future Success with the Past in Mind

In December 2004, after my first visit to Boise, I wrote the article “The Bodybuilding.com Headquarters: Behind the Scenes,” and my impression still holds true today:

“On my flight back to New Jersey, the few days I spent touring Bodybuilding.com started to settle in. I realized that I was just in the presence of greatness . . . a kind of greatness that is rarely seen in business today; complete dedication to doing everything that is best for the customer.

I think you will find it satisfying to know that the people at Bodybuilding.com are hard at work every day finding new ways to bring you top-quality products at the lowest prices and provide you with the best possible customer service in the world.

So, when you place an order with Bodybuilding.com you are making an investment in your future success to ensure availability to top-quality products, at low, low prices, and have access to a library of top-quality fitness and nutrition information.”

Sharon and her transformation team realize the greatness and strength of Bodybuilding.com comes from the community, with future growth plans based on this key pillar of business-building success.

Sharon went on to say, “As we forge the path for BBCOM’s future, we are firm believers in the power of action and will rebuild the business and community always in the pursuit of excellence. Bodybuilding.com was a pioneer in the industry and a force for good to help others with their individual fitness, health, and self-improvement goals, and we plan to bring it back to its rightful place in the industry.”

End note: Include your comments of support and input about Bodybuilding.com’s exciting new era!

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Mens Bodybuilding

35 Min ESCALATE Bodyweight HIIT Workout | No Repeat ( Intense Full Body Workout )

Published

2 weeks ago

September 30, 2024

NewsAdmin

35 Min ESCALATE Bodyweight HIIT Workout | No Repeat ( Intense Full Body Workout )

In this 35 Min ESCALATE Bodyweight HIIT Workout we will have 40x movements in total. We will be performing each movement for 40 seconds long and we will have 15 seconds rest between the movements and 20 seconds rest after each 5x movements. After the first 20x movements there will be a 50 seconds water-break.

You can simply SUPPORT the channel by LIKING this video and Leaving a COMMENT and letting me know how you have experienced this workout!!! Means a lot 🙌

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Please make sure to do a warming up before starting the workout:

LET’ S GOOOOOOO!

1. Squat Kicks
2. Push up Hand Tap
3. Shuffle side to side Lateral Lunge Tap down
4. 4x Buttkicks 4x High knees
5. High Plank Hip Drop Alt Knee Tuck
6. Reve Lunge tap Front Lunge (L)
7. Hyper. Push Up Pike Tap
8. Reve Lunge tap Front Lunge (R)
9. 4x Jumping Jacks – Half Burpee
10. Alt leg Star Crunch
11. Straight Arm Front Tension Narrow To Norm Squat side to side
12. High Plank Tuck Steps – 1x P-Jacks
13. Front Lunge – Squat – Squat jump
14. Runner Starter Switch & Kick
15. Dynamic Side Half plank crunch (R)
16. Shuffle Drop Squat
17. Scorpion Push up
18. Shuffle Lunges
19. 4x High Knees Flat Down
20. Dynamic Side Half plank crunch (L)

1. Squat Calf Raise Jacks
2. 2x Break Dancer – extension Jump
3. Prisoner Knee Lunge 2x Squat Jumps
4. 2x sumo tap down 2x 2x athletic high knees
5. Alt Straight Leg Raises
6. Squat to Reverse Cross R
7. Push Up to Half burpee sit & FAST Up
8.Squat to Reverse Cross L
9. 4x MC T- rotation
10. Leg Raise Hip Lifts
11. 3x Bounce Squat Ratchet Squat
12. 4x rev plank toe taps 2x reach backs
13. Hand Walk kick Jump – Jump Squat
14. Half Burpee -1x Duck walk!
15. Low plank Rotation Abduction Spider Tuck
16. Lateral Lunge Static tap downs
17. Front Led through Push Up
18. 4x Power Jack Drop Squat
19. Alt Jack Knife
20. Full Burpee

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Mens Bodybuilding

35 MIN TOTAL BODY BENCH WORKOUT AT HOME WITH DUMBBELLS | TOTAL BODY WORKOUT

Published

2 weeks ago

September 30, 2024

NewsAdmin

35 MIN TOTAL BODY BENCH WORKOUT AT HOME WITH DUMBBELLS | TOTAL BODY WORKOUT

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* * * * *
Total body bench workout at home with dumbbells. Getting creative today and mixing up today’s at home workout with our dining table bench. There really are so many things around the house to help mix up your at home workouts – this total body bench workout is a great example of that.

To give you an idea of what to expect in this total body bench workout at home with dumbbells, here is a breakdown of this total body workout:

Round 1 // 40 Sec On / 20 Sec Rest

0:20 Tabletop Crunch
1:20 Leg Lifts
2:20 Crunch Kicks
3:20 Cross Mountain Climbers

Round 2 // 40 Sec On / 20 Sec Rest

5:00 Shoulder Press
6:00 Arnold Press
7:00 Front to Lateral Raises
8:00 Elevated Pike Push Ups

Round 3 // 40 Sec On / 20 Sec Rest

9:40 Alt Step Ups
10:40 One Leg Bench Squat R
11:40 One Leg Bench Squat L
12:40 Jump Squat to Alt Rear Lunge

Round 4 // 40 Sec On / 20 Sec Rest

14:20 Shoulder Elevated Hip Thrusts
15:20 Single Leg Glute Bridge R
16:20 Single Leg Glute Bridge L
17:20 High Knees + Butt Kicks (switch after 6 reps)

Round 5 // 40 Sec On / 20 Sec Rest

19:00 Dumbbell Press
20:00 Dumbbell Flyes
21:00 Close Grip Press
22:00 Push Up T Rotation

Round 6 // 40 Sec On / 20 Sec Rest

23:40 Overhead Extensions
24:40 Dips
25:40 Decline Push Ups
26:40 Up Downs

Round 7 // 40 Sec On / 12 Sec Rest

28:20 Single Arm Row R
29:20 Single Arm Row L
30:20 Lying Rear Delt Flyes
31:20 Reverse Hypers (lying face down, leg raises)

Round 8 // 40 Sec On / 20 Sec Rest

33:00 Preacher Curl R
34:00 Single Arm Curl L
35:00 Narrow to Wide Curls
36:00 Squat to Curl to Press

We hope you enjoy this bench workout with dumbbells and it checks off all the boxes for your total body workout at home.

If you haven’t already, be sure to check out our ABS VIDEO PLAYLIST for some of our favorite abs workouts
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LIKE if you enjoyed this at home bench workout.

COMMENT to let us know what other videos you want to see.

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As always, THANK YOU for watching!

TIFF x DAN

DISCLAIMER: TIFF x DAN strongly recommend that you consult your physician before starting any exercise or workout program. You should be in good physical + mental condition + able to participate in the exercises. You should be aware + understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this workout, exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, + agree to release and discharge TIFF x DAN from any and all claims or causes of action, known or unknown, arising out of TIFF x DAN negligence.

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Mens Bodybuilding

World‘s Most Shredded Kid‘s Workout Routine

Published

2 weeks ago

September 29, 2024

NewsAdmin

World‘s Most Shredded Kid‘s Workout Routine #shorts YouTube Collaborations: Browney@Delkatalents.com
Management: TeamBrowney@Scooperz.com

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Mens Bodybuilding

30 Min FULL BODY Dumbbell Workout | No Repeats | Burn Fat + Build Muscle

Published

2 weeks ago

September 28, 2024

NewsAdmin

30 Min FULL BODY Dumbbell Workout | No Repeats | Burn Fat + Build Muscle

Get ready for an INTENSE 30 minute full body dumbbell workout that will target every muscle group to help you become stronger, build lean muscle and burn fat for up to 48 hours for hours after the workout leaving you feeling GREAT!

This home dumbbell workout is challenging, so use manageable weights to ensure you get through the entire workout. We’ve added dumbbell tips throughout the video so you know what we’re using at all times – just look at the screen prior to the exercise coming up. Workout details listed below.

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* * * *

Workout Details:
⏱️ Duration: 30 minutes
🏋️ Equipment: Two sets of dumbbells and a non-slip workout mat
💪🏽 Dumbbell: For reference only, I’m using 20 & 30 lb / 9 & 14 kg dumbbells
⏱️ Intervals: 30 seconds work, 15 seconds rest

The exercises for this full body workout with dumbbells are:

Lower Body Dumbbell Exercises
0:20 – Goblet Squat
1:05 – Side Lunge Dumbbell Switch
1:50 – Sumo Deadlift
2:35 – 1-1/2 Sumo Squat
3:20 – Staggered Squat Right
4:05 – Staggered Squat Left
4:50 – Squat Step Right to Squat
5:35 – Squat Step Left to Squat
6:20 – Suitcase Squat
7:05 – Squat Pulse

Back & Biceps Dumbbell Exercises
7:50 – Alternating Curls
8:35 – Dumbbell Swing
9:20 – Alternating Bent Over Rows
10:05 – Hammer Curls
10:50 – Good Mornings
11:35 – Supine Row
12:20 – Renegade Row Push Ups
13:05 – Rear Delt Flyes
13:50 – RDL + Bent Over Row
14:35 – Circle Curls

Shoulders Dumbbell Exercises
15:20 – Thrusters Right
16:05 – Thrusters Left
16:50 – Upright Row
17:35 – Arnold Press
18:20 – Lateral Raises
19:05 – Hammer Press
19:50 – Snatch to Push Up Right
20:35 – Snatch to Push Up Left
21:20 – 45° Press
22:05 – Alternating Iso Press

Chest & Triceps Dumbbell Exercises
22:50 – Tricep Press
23:35 – Skull Crushers
24:20 – Chest Press Twist
25:05 – Alternating Hammer Press
25:50 – Dumbbell Flyes
26:35 – Diamond Press
27:20 – Dumbbell Push Ups
28:05 – Alternating Pec Squeeze
28:50 – Diamond Push Ups
29:35 – Overhead Tricep Extensions

* * * *

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DISCLAIMER: Before starting any workout, consult your doctor to ensure it’s safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video’s exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!

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Mens Bodybuilding

35 Min Full Body Dumbbell Workout [Push Emphasis]

Published

3 weeks ago

September 23, 2024

NewsAdmin

35 Min Full Body Dumbbell Workout [Push Emphasis]

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Looking for a full body dumbbell workout that focuses on push exercises? This 35 minute routine is perfect for targeting your chest, shoulders, triceps, quads, and calves. With a 4 minute warm up followed by 30 minutes of intense exercises, you’ll be pushing your body to the limit and seeing results in no time.

Most of the exercises in this workout are performed for 40 seconds, with 20 seconds of rest between each move. At the end of each round, you’ll tackle a 50 second exercise followed by a 30 second break before moving on to the next round. This structure keeps your heart rate up and ensures that you’re getting the most out of every minute.

So grab your dumbbells, hit play, and get ready to push yourself to new heights!

* * * * *

**SCROLL FOR WORKOUT DETAILS**

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💾 Shredded: 2 Week Ab Challenge: https://bit.ly/ShreddedChallenge
💾 Sculpted Core: 2 Week Ab Challenge: https://bit.ly/UnbreakableCoreChallenge

⏱️ Duration: 35 Minutes + Cool Down & Stretch workout)
🏋️♂️ Equipment: Set of dumbbells (I’m using adjustable dumbbells, but I recommend a light, medium and heavy set if possible)
🦍 We recommend Yo Gorilla Mats Premium Large Exercise Mat, size: 7′ x 4′ x 8mm.
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⏱️ Intervals: 40 seconds work, 20 seconds rest; there will be 50/30 intervals at the end of a few rounds // FINISHER: 40/40 no rest

Exercises for this 35 minute full body dumbbell workout – push day workout are:

4 MIN WARM UP – 8×30 SEC EA
0:26 Jump Rope
0:56 Arm Circles
1:26 Hand Release Push Ups
1:56 Plank Toe Touches
2:26 Squat Toe Taps
2:56 Side to Side Squats
3:26 Frog Squats
3:56 Run in Place

CHEST – 40/20
4:46 Dumbbell Bench Press // 35 lb DBs, Bench
5:46 Incline Dumbbell Bench Press // 35 lb DBs, Bench
6:46 Dumbbell Chest Fly // 30 lb DBs, Bench
7:46 Dumbbell Bench Press // 35 lb DBs, Bench
8:46 Incline Dumbbell Bench Press // 35 lb DBs, Bench
9:46 Dumbbell Chest Fly // 30 lb DBs, Bench
10:46 Dumbbell Push Ups // 30 lb DBs (Timing: 50/30)

QUADS & CALVES – 40/20
12:06 Squat // 40 lb DBs
13:06 Bulgarian Split Squat R // 30 lb DBs, Bench
14:06 Bulgarian Split Squat L // 30 lb DBs, Bench
15:06 Calf Raises // 30 lb DBs
16:06 Squat // 40 lb DBs
17:06 Bulgarian Split Squat R // 30 lb DBs, Bench
18:06 Bulgarian Split Squat L // 30 lb DBs, Bench
19:06 Calf Raises // 30 lb DBs
20:06 Squat Pulses // Bodyweight (Timing: 50/30)

SHOULDERS
21:26 Seated Dumbbell Shoulder Press // 25 lb DBs, Bench
22:26 Dumbbell Lateral Raise // 15 lb DBs
23:26 Dumbbell Rear Delt Row // 25 lb DBs
24:26 Seated Dumbbell Shoulder Press // 25 lb DBs, Bench
25:26 Dumbbell Lateral Raise // 15 lb DBs
26:26 Dumbbell Rear Delt Row // 25 lb DBs
27:26 Plank Shoulder Taps // Bodyweight (Timing: 50/30)

TRICEPS
28:46 Dumbbell Tricep Overhead Extension // 30 lb DBs, Bench
29:46 Bench Tricep Dips // Bodyweight, Bench
30:46 Dumbbell Tricep Overhead Extension // 30 lb DBs, Bench
31:46 Bench Tricep Dips // Bodyweight, Bench
32:46 Cobra Push Ups // Bodyweight (Timing: 50/30)

FINISHER – 40/40, No Rest
33:56 Slow Eccentric Push Ups – Max Reps // Bodyweight
34:36 Low Hold Push Up Pulses – Max Reps // Bodyweight

35:36 COOL DOWN & STRETCH

* * * * *

Thanks for supporting our YouTube channel. We couldn’t do any of this without you!
TIFF x DAN

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