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by niksha1 via Bodybuilding.com Forums - Female Bodybuilding

Hypertrophy for a college athlete? Trying to gain muscle.

Hey! I am currently a freshman in college, and I play soccer, so lots of running. I am trying to gain and build muscle, and lift about 5-6 times a week on top of soccer training 4-5 days a week. Any advice for building and gaining? I eat a lot--like 2800+ a day and still am not seeing that much growth. I'm not sure if my body isn't recovering? But thanks in advance!!

by seh27 via Bodybuilding.com Forums - Female Bodybuilding

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by andonova21 via Bodybuilding.com Forums - Female Bodybuilding

Best planking easy to do

If theres one exercise we all love to hate and hate to love it is planking, see some videos on planking down below to know how you can do it the correct way,,

by yanee via Bodybuilding.com Forums - Female Bodybuilding

Finding it harder to squat 35lbs each side-- Female opinion

I know my period is approaching soon.. would this have to do with my performance ? I workout 6x week and do legs 3x every other day basically.

This week I did legs twice so far and im not feeling as strong. I feel that I get tired too fast during my performance and I find the bar heavier on my back than before....


Does this happen to other females too? could it be related to hormonal changes? or what

I'm 33 btwn

by lara012 via Bodybuilding.com Forums - Female Bodybuilding

Perfect Plank #1

The Plank is one of the simplest exercises that you can do - It's simple appearance and the amount of steps involved in doing one. being simple , though, does not mean that doing a plank is easy.

Getting into plank pose can be easy, holding a plank can even be easy for a few second , but since the plank is an exercise position that can be held indefinetely, its difficulty can range from easy, short-term planks to excruciating test of endurance. a head up: easy ,Short-term planks aren't the types thats are going to provide you with much strength improvement.

how to plank Slowly raise your torso off the ground up to a comfortable height, keeping the back straight and lifting the forearms, toes to support your body weight. Balance yourself in this position initially for 10 seconds, then gradually increase the holding time in the raised position to 30, 45 and 60 seconds

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by MaximillianLeon via Bodybuilding.com Forums - Female Bodybuilding

Perfect Plank

The Plank is one of the simplest exercises that you can do - It's simple appearance and the amount of steps involved in doing one. being simple , though, does not mean that doing a plank is easy.

Getting into plank pose can be easy, holding a plank can even be easy for a few second , but since the plank is an exercise position that can be held indefinetely, its difficulty can range from easy, short-term planks to excruciating test of endurance. a head up: easy ,Short-term planks aren't the types thats are going to provide you with much strength improvement.

how to plank Slowly raise your torso off the ground up to a comfortable height, keeping the back straight and lifting the forearms, toes to support your body weight. Balance yourself in this position initially for 10 seconds, then gradually increase the holding time in the raised position to 30, 45 and 60 seconds

by MaximillianLeon via Bodybuilding.com Forums - Female Bodybuilding

Mom of 5 wants to start body building

I'm a mom to 5 children and have always had the dream of being a bodybuilder! I don't know where to start, what supplements to take or how I should be eating. I've started doing total body workouts 3 times a week. Please help me take control of my health and fitness.

by MrsFleny via Bodybuilding.com Forums - Female Bodybuilding

Ten terrifying examples of female bodybuilding

Do not think that the barbell and dumbbells turn a girl into a Schwarzenegger. It is enough to look at any representative of a fitness bikini or body fitness to be sure that this is not the case. But there are also such ladies who deliberately choose great bodybuilding, that is, the toughest category in which not the beauty of lines and ideal proportions, but the volume of muscles are valued.
Check Here Biggest Russian Female Bodybuilder . or email me and get it(onlineminders@gmail.com).

The scariest part of big bodybuilding is that it is simply impossible to achieve results without the use of anabolic steroids in this category. So all athletes, without exception, have to stuff themselves with impressive doses of potent hormonal drugs.
Watch Video TOP 5 Women Who Took Bodybuilding To A DANGER LEVEL.(onlineminders@gmail.com)

Steroids have many side effects, the most common of which are coarsening of the voice, male-pattern hair growth, masculine facial features, breast atrophy, and even infertility. Thus, with prolonged or frequent courses of steroids, girls over time become more and more like men.
Women's Bodybuilding Comparisons Watch video here.

At the time of its inception in the 80s of the last century, women's bodybuilding was completely different - the judges evaluated the proportions and purity of the body lines. However, with the development of pharmacology, everything went downhill. As a result, women's bodybuilding became so unaesthetic that in 2016 the main tournament of the planet Olympia refused to hold the Miss Olympia women's competition. We have selected 10 of the most striking examples that clearly show why this happened.
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by mrosakio via Bodybuilding.com Forums - Female Bodybuilding

How do I choose hiking gloves?

Hiking gloves come in many different materials and warmth levels. For example, fleece gloves will be a great base-layer glove for cool summer or autumn mornings. On the other hand, when it comes to winter hiking, then winter hiking gloves need to be made from -at least- water-resistant or -better- waterproof materials.

by bestgloves1 via Bodybuilding.com Forums - Female Bodybuilding

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by cbdmirahemp via Bodybuilding.com Forums - Female Bodybuilding

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by Bello7898 via Bodybuilding.com Forums - Female Bodybuilding

Expectations of a Coach

Long story short, I am wondering what to look for in a competition coach. Specifically:

--how involved should they be in my off season? (particularly if this is my first time being in an off season!)
--how involved should they be in my daily workouts?
--how often should I expect to check in in the off season?
--I've been open and honest about my struggles with mental health, specifically when it relates to ED. With this in mind, what should I expect from a coach?

I've often heard that coaches become like family, so I want to find someone who can really help me meet my goals and someone I mesh well with. I feel like I've spun my wheels for a year now, and unsure if I should make a change.

I hope this is clear. :)

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by lara012 via Bodybuilding.com Forums - Female Bodybuilding

Beachbody alternative for Noob

Hi! I bought a package for beachbody a little over a month ago. I like the videos a lot and it has actually gotten me to work out regularly, which I have always struggled with. After research on the super expensive supplements, I can tell its not worth it for the shakeology and energize supplements. I bought some protein powder at Costco for now, but I am really wanting to get the best for me and a pre-workout supplement too.

I don't want a high caffiene content - I currently don't even drink coffee daily. I am also on thyroid medication so no tyrosine. I like more natural if possible for the pre-workout, but I do need something to help me in the mornings have the energy for the workout.

For protein, I like vegan but am open to whichever would be best for a very beginner workout.

I really didn't workout at all for 5+ years and before that it was mostly dance. I have a weak core and poor balance. I am super tight so I have been doing a lot of yoga with Pilates. I don't need results fast I just want to do this correctly.

Also, my budget is tight right now so keep that in mind. Thanks!

by kylaschiller via Bodybuilding.com Forums - Female Bodybuilding

The SECRET to Super Human STRENGTH (Workout Planking)

The plank is an excellent abdominal and core exercise. It works not only the rectus abdominis, but also the other ab muscles and the core muscles that run from the pelvis along the spine and up to the shoulder girdle.

Step-by-Step Instructions:
Select a place where you can extend your whole body length. Using an exercise mat will give you enough padding to be comfortable on all fours.
1- Begin in the plank position, face down with your forearms and toes on the floor. Your elbows are directly under your shoulders and your forearms are facing forward. Your head is relaxed and you should be looking at the floor.
2- Engage your abdominal muscles, drawing your navel toward your spine. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending. This is the neutral spine position. Ensure your shoulders are down, not creeping up toward your ears. Your heels should be over the balls of your feet.
3- Hold this position for 10 seconds. Release to floor.
4- Over time work up to 30, 45, or 60 seconds.

Common Mistakes:
1- Avoid these errors to get the most out of this exercise and to avoid strain or injury.

2- Arching Your Back
If you arch your back you are not engaging your abdominals sufficiently and you are putting more of the weight onto your arms. Check to be sure you are keeping your shoulders down and wide.

3- Sagging Hips
Your hips will start sinking once your abs have reached their fatigue limit. That's a sign it's time to end your plank. If it seems your hips are sagging from the beginning, try separating your feet a bit wider and focus on engaging your abs.

4- Tilting Head Up
Your neck should be in line with your body, not tilted up, which could strain the neck. Keep your gaze down at the floor.

by DjBio via Bodybuilding.com Forums - Female Bodybuilding