Bodybuilding
YouTube Fitness Influencers to Subscribe to Right Now
YouTube is a social media platform that Google owns, with millions of users around the world. It is designed to share and also watch online videos. It allows one to create and upload online videos to share with others. Over the years, this platform has grown to gain more users and subscribers who use this platform to share content created with various categories of subscribers. These youtube users can watch, comment, like, dislike, share, and upload their videos. YouTube Fitness Influencers.
YouTube fitness influencers have also used YouTube as a platform to share their fitness journey, tricks, and advice with their subscribers. Therefore, most users who cannot visit the gym physically can view the videos uploaded by their favorite YouTube influencers. To help them stay and maintain healthier lifestyles. YouTube fitness influencers are reaching millions of viewers worldwide with the help of YouTube channels. These fitness influencers are genuinely concerned with making us all fit and healthy other than making quick money.
Since the COVID-19 lockdown, this platform has been used extensively for keeping fit since people could not head to the gym physically. Many channels have been giving out quality fitness content for years. Listed below are some of the best YouTube fitness channels that one needs to subscribe to aid them in their fitness programs.
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Yoga with Adriene
This YouTube Fitness Influencer reached 10.2 million subscribers and joined YouTube on August 30, 2012. With 596 million views, Adriene's content mission is to give high-quality free yoga videos to connect so many people across the globe. Adriene has one of the most successful and viewed yoga channels.
Adriene's YouTube channel has featured various videos like Yoga for Beginners. For those viewers who are on the beginner level, the foundations of yoga to fit the goals of those who are continuing. Yoga for weight loss for those with a target of losing weight, and total body yoga. In Adriene's channel, everyone can find suitable content that fits their level and body type.
Fitnessblender
This YouTube Fitness Influencer has reached over 6.61 million subscribers and joined YouTube on January 19, 2010, with 1 billion views. FitnessBlender is a team of two, a husband and a wife (Daniel and Kelly). The FitnessBlender channel has content of more than 600 full-length quality workout videos for free. Their videos are added weekly for quality life, healthier lifestyles, and the body.
With these many available videos, one can find a workout of their preference. FitnessBlender’s priority is to share nutrition, health information, and workout with their viewers. They have a variety of workouts for beginners, middle-level, and those ready to step it up a notch. They also have a website about health, nutrition, and fitness. It helps viewers track their workouts and progress and create home workout programs.
Popsugar Fitness
POPSUGAR Fitness is a YouTube channel run by fitness expert Anna Renderer with over 5.8 million subscribers and 1.3 thousand videos and joined on November 21st,2010, with over 600 million views. Also, POPSUGAR fitness content provides viewers with fitness tutorials and exercises for those who want to lose weight, be fit, gain weight, and live a healthy lifestyle.
Using the workout videos on the channel, one can follow and work out alongside Anna Renderer, fitness enthusiasts, and Hollywood's most-known celebrity trainers. Her fitness content features exercises and trending workout classes like P90X, Victoria's secret exercise, Tabata, and Bar method. POPSUGAR's primary aim to her viewers is to help them on their journey to healthier lifestyles, lose and gain weight and relieve daily stress.
Blogilates
Blogilates is a fitness YouTube channel owned by this certified fitness trainer Cassey Ho who is known to be the most energetic person. Cassey Ho is an award-winning female fitness instructor who offers boot camp sculpting workouts on her YouTube.
Cassey Ho's channel has over 5.61 million subscribers and over 800 uploaded videos. She joined YouTube on June 13, 2009. She also offers POP Pilates videos and PIIT28 workouts on her YouTube channel. Cassey's viewers are continuously growing, and people are ready to use her workout calendars, tips, and tricks. Cassey's YouTube content focuses on how to burn fat, clean, healthy eating tips, and more.
Bradley Martyn
Bradley Martyn YouTube channel has over 2.95 million subscribers and has uploaded 1000 videos with over 335 million views. He joined YouTube on August 20, 2014. Bradley Martyn can post up to % of weekly videos covering everything, including grocery shopping and the most effective shoulder and back workouts. On Bradley's channels, he also posts workout videos where he workouts with other famous YouTube and Instagram Influencers.
On his YouTube channel, he uploads videos for beginners, advanced workouts, instructional how-to-dos, and questions and answers on fitness journeys and motivation to his subscribers and viewers. Bradley Martyn's YouTube channel is the right one for you if you want to improve your fitness journey, muscle gain, strength gaining, and shoulder and chest workouts.
Pamela Reifs
Pamela Reifs is a German-born fitness influencer on YouTube and a fitness model who began her fitness videos content when she was 16. Pamela's YouTube channel has over 7.74 million subscribers and has uploaded 126 videos with over 250 million views. Pamela joined YouTube on September 16, 2013. Pamela Reifs has uploaded fitness videos that have made her a famous brand ambassador for various fitness brands after becoming a fitness expert (FITSPO) for her posts as an Instagram fitness model.
Also, Pamela is a famous YouTuber and Model who shares her workout content on leg workouts, abs exercises, workouts that burn calories, and more. Pamela Reifs also has a playlist on her content that helps one to find the workouts that they would prefer to do. Pamela's workouts range from beginner-friendly, intense, home-based, and live. Besides YouTube, Pamela published her first book, Strong and Beautiful, in 2017.
Matt Does Fitness
Matt Does Fitness is a YouTube fitness influencer with over 2.9 million subscribers and over 1.2 thousand videos. He joined YouTube on March 20, 2013, with over 200 million viewers. Matt's fitness content focuses on bodybuilding, eating a lot of food, and his lifestyle vlogs. On matt does fitness channel, there is his series called “bodybuilder tries.” He does workouts outside his comfort zones, such as pole dancing or CrossFit.
Matt does fitness is a famously known YouTube influencer for fitness who has partnered with big fitness brands like Gym Shark and My Protein. He also tries other challenges that involve eating, where he exchanges diets with other fitness experts. His family members create awareness about different eating habits and how they relate to fitness. These challenges are; the”100000 calories in 24 hours challenge” or eating 5000 calories in 24 hours of fruits and vegetables.
The Fitness Marshall
This YouTube fitness influencer has 3.3 million subscribers and uploaded over 290 videos with over 370 million views. The fitness marshal joined YouTube on September 11th,2014. The fitness marshal uploads dance workouts to hit songs like Lizzo, Lady Gaga, Dua Lipa, and many more on his YouTube channel.
Caleb Marshal also uploads videos called 'sweet sessions' where viewers can work out with the "Booty Army" for like 20 minutes to 1 hour! Depending on the viewer's goals. You are also involved in cardio-heavy workouts when dancing to your hit pop songs. That will keep you moving and fit to achieve your fitness goal.
Scotthermansfitness
Scott Herman is a YouTube fitness influencer with more than 2.53 million subscribers to his fitness channel. He has uploaded more than 1.7 thousand videos on his channel. He has over 450 million views on his channel and joined YouTube on May 25, 2009. Scott Herman dedicates to providing quality fitness videos that help his viewers to maximize their gains.
Depending on your fitness goals like muscle gain, loss of fat, and building strength Scott has a video that suits you. He uploads fitness videos twice weekly on Tuesdays and Thursdays to give his subscribers more gains and workouts. Videos on his YouTube channel are about building arm and leg muscles and chest growth. He has an online community on his web page, which one can join to gain all the fitness guidelines. His YouTube channel has a custom meal plan or a program for fat loss, strength, and muscle growth.
Conclusion
YouTube is the best online platform for your fitness goals, like building muscles, keeping fit, and maintaining healthier lifestyles. If you cannot access the gym physically, fitness influencers upload videos daily to give you quality workouts—exercise guidelines to help you achieve your body goals. You should subscribe, share, and comment to motivate and support fitness influencers. Also, watch their videos often because it pays and supports their channel.
Bodybuilding
2nd Edition of Natural Bodybuilding Competition Facts
Natural bodybuilding competitions are designed to promote and celebrate athletes who build their physiques without the use of performance-enhancing drugs. These events emphasize fair play, health, and the natural development of muscle mass and definition.
The second edition of natural bodybuilding competitions has gained momentum globally, particularly focusing on drug-free athletes. These competitions are hosted by various organizations like the INBA/PNBA (International Natural Bodybuilding Association/Professional Natural Bodybuilding Association) and OCB (Organization of Competitive Bodybuilders).
In 2024, several notable events have been planned, including the INBA Natural Universe and INBA World Cup, both of which emphasize natural bodybuilding through rigorous drug testing policies. These events aim to showcase competitors who adhere to strict drug-free protocols, and winners often earn pro cards allowing them to compete in higher-level professional competitions.
These competitions focus on categories like men's bodybuilding, classic physique, and women's figure and bikini, among others. Athletes undergo polygraph and urine tests to ensure compliance with natural bodybuilding standards. The winners often receive medals, trophies, or pro status
Bodybuilding
Primal Movements: Our Ultimate Guide for Maximum Results
Primal movements are fundamental, natural movements that our bodies are designed to perform. Incorporating these into your training can enhance strength, mobility, and overall fitness. Here’s an ultimate guide to primal development and movements for bodybuilders:
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Understanding Primal Movements
Primal movements are basic, functional movements that mimic the natural actions humans have performed for thousands of years. These movements are essential for developing a strong, balanced, and resilient body. They can be categorized into seven primary patterns:
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- Push
- Pull
- Squat
- Lunge
- Hinge
- Rotate
- Gait (Locomotion)
The Seven Primal Movement Patterns
Push
Description: Involves moving a weight or resistance away from your body.
Examples: Push-ups, bench press, overhead press.
Muscles Worked: Chest, shoulders, triceps.
Pull
Description: Involves drawing a weight or resistance towards your body.
Examples: Pull-ups, rows, bicep curls.
Muscles Worked: Back, biceps, forearms.
Squat
Description: A fundamental lower-body movement where you lower your hips from a standing position and then stand back up.
Examples: Bodyweight squats, barbell squats, goblet squats.
Muscles Worked: Quadriceps, hamstrings, glutes, calves.
Lunge
Description: A single-leg movement that involves stepping forward, backward, or to the side and lowering your hips.
Examples: Forward lunges, reverse lunges, lateral lunges.
Muscles Worked: Quadriceps, hamstrings, glutes, calves.
Hinge
Description: Involves bending at the hips while keeping a neutral spine.
Examples: Deadlifts, kettlebell swings, hip thrusts.
Muscles Worked: Hamstrings, glutes, lower back.
Rotate
Description: Involves twisting or rotating the torso.
Examples: Russian twists, woodchoppers, cable rotations.
Muscles Worked: Obliques, abdominals, lower back.
Gait (Locomotion)
Description: Involves movements that propel the body forward.
Examples: Walking, running, crawling, bear crawls.
Muscles Worked: Full body, with emphasis on legs and core.
Benefits of Primal Movements
Functional Strength: Primal movements enhance your ability to perform everyday tasks efficiently and safely.
Improved Mobility: These movements promote flexibility and range of motion, reducing the risk of injury.
Balanced Development: By working multiple muscle groups, primal movements ensure balanced muscle development.
Core Stability: Many primal movements engage the core, improving overall stability and strength.
Increased Caloric Burn: Compound movements like these burn more calories, aiding in fat loss and conditioning.
Incorporating Primal Movements into Your Training
Warm-Up: Start with dynamic stretches and light cardio to prepare your body.
Compound Exercises: Focus on compound exercises that incorporate multiple primal movements.
Progressive Overload: Gradually increase the weight or resistance to continue making gains.
Variety: Mix up your routine to prevent plateaus and keep your workouts interesting.
Recovery: Ensure adequate rest and recovery to allow your muscles to repair and grow.
Sample Primal Movement Workout
Warm-Up: 5-10 minutes of light cardio and dynamic stretching.
Workout:
Push: 3 sets of 10-12 reps of push-ups or bench press.
Pull: 3 sets of 10-12 reps of pull-ups or rows.
Squat: 3 sets of 10-12 reps of bodyweight or barbell squats.
Lunge: 3 sets of 10-12 reps per leg of forward or reverse lunges.
Hinge: 3 sets of 10-12 reps of deadlifts or kettlebell swings.
Rotate: 3 sets of 15-20 reps of Russian twists or cable rotations.
Gait: 3 sets of 30-60 seconds of bear crawls or sprints.
Cool-Down: 5-10 minutes of static stretching and deep breathing exercises.
1. Warm-Up and Mobility Drills
Start your workout with primal movement-based warm-ups to prepare your body. For example:
- Dynamic stretches: Incorporate lunges with a twist, leg swings, and arm circles.
- Mobility drills: Include exercises like hip circles, cat-cow stretches, and thoracic rotations.
2. Compound Exercises
Add primal movements as the core of your workout. Here’s how you can structure it:
- Push Day: Combine bench presses with push-ups.
- Pull Day: Mix pull-ups with rows.
- Leg Day: Integrate squats and lunges with deadlifts.
3. Supersets and Circuits
Create supersets or circuits that include primal movements:
- Superset Example: Pair squats with pull-ups or push-ups with lunges.
- Circuit Example: Rotate through exercises like kettlebell swings, bear crawls, and Russian twists with minimal rest.
4. Functional Training Days
Dedicate one or two days a week to functional training focused on primal movements:
Sample Functional Workout
-
- Warm-Up: 5 minutes of dynamic stretching.
- Circuit: 3 rounds of:
- 10 push-ups
- 10 pull-ups
- 15 squats
- 10 lunges per leg
- 15 kettlebell swings
- 20 Russian twists
- 30 seconds of bear crawls
- Cool-Down: 5 minutes of static stretching.
5. Active Recovery
Use primal movements on active recovery days to promote mobility and flexibility:
- Activities: Light yoga, walking, or gentle bodyweight exercises like lunges and squats.
6. Progressive Overload
Gradually increase the intensity of primal movements by adding weights or resistance bands:
- Example: Start with bodyweight squats, then progress to goblet squats, and eventually barbell squats.
7. Listen to Your Body
Pay attention to how your body responds to these movements and adjust accordingly:
- Modify: If a movement feels too challenging, modify it to suit your fitness level.
- Rest: Ensure you’re getting adequate rest and recovery to prevent overtraining.
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Sample Weekly Routine for Primal Movements
Monday: Push Day
- Bench Press
- Push-Ups
- Overhead Press
Tuesday: Pull Day
- Pull-Ups
- Rows
- Bicep Curls
Wednesday: Leg Day
- Squats
- Lunges
- Deadlifts
Thursday: Functional Training
- Circuit of primal movements (as outlined above)
Friday: Active Recovery
- Light yoga or walking
Saturday: Full-Body Workout
- Combination of push, pull, squat, and hinge movements
Sunday: Rest Day
By incorporating these primal movements, you’ll enhance your functional strength, mobility, and overall fitness. If you have any specific goals or need further customization, feel free to ask! Happy training.
For optimal performance in primal movements before a bodybuilding competition, consider these supplements:
Pre-Workout Supplements: These can provide energy and enhance performance. Look for products containing creatine, nitric oxide stimulators, and caffeine.
Post-Workout Supplements: Essential for recovery, including protein powders, BCAAs (Branched-Chain Amino Acids), and multivitamins.
Fat Burners and Metabolizers: These can help in reducing body fat while maintaining muscle mass. Ingredients like green tea extract and L-carnitine are popular.
Adaptogens: Supplements like ashwagandha and rhodiola rosea can help manage stress and improve endurance.
Conlusion
Primal movements, which include squatting, lunging, hinging, twisting, walking, pushing, and pulling, benefit from a strong foundation of functional strength and mobility. Ensuring your body is well-nourished and recovered will help you perform these movements effectively.
Incorporating primal movements into your bodybuilding routine can lead to significant improvements in strength, mobility, and overall fitness. By focusing on these fundamental patterns, you can build a well-rounded, resilient body that performs well both in and out of the gym.
Bodybuilding
Are Nootropics a Better Option to AAS?
Nootropics in bodybuilding refer to supplements or substances that enhance cognitive functions such as focus, memory, motivation, and mental clarity. While traditional bodybuilding supplements focus on muscle growth, strength, and endurance, nootropics target the mental aspect of training. Improved focus and motivation can lead to better workouts, more consistent training, and ultimately better results.
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Here are some common nootropics used in bodybuilding:
Caffeine: Widely used for its stimulant effects, caffeine can boost energy, focus, and endurance during workouts.
L-Theanine: Often combined with caffeine, L-Theanine promotes relaxation without drowsiness, helping to balance out the jittery effects of caffeine.
Alpha-GPC: A source of choline that supports the production of acetylcholine, a neurotransmitter essential for cognitive function and muscle contraction.
Rhodiola Rosea: An adaptogen that helps reduce fatigue and improve mental resilience, making it useful for both physical and mental performance.
Bacopa Monnieri: Known for enhancing memory and reducing anxiety, Bacopa is popular for those who want to stay mentally sharp during intense training phases.
Lion’s Mane Mushroom: A natural nootropic that supports brain health, cognitive function, and reduces mental fatigue.
Phenylpiracetam: A racetam-class nootropic that is known for its stimulating effects and ability to enhance focus and mental energy, which can be beneficial during challenging workout sessions.
Stacking Nootropics With AAS
Stacking nootropics with anabolic-androgenic steroids (AAS) in bodybuilding can be an advanced approach to optimizing both physical and mental performance. Here’s a guide on how to combine these substances effectively:
Understanding the Purpose of the Stack
Combining nootropics with AAS aims to enhance not only muscle growth, strength, and recovery (which AAS focus on) but also mental aspects like focus, motivation, and mood (which nootropics address). This stack can help bodybuilders push through plateaus, manage training stress, and maintain peak performance.
Common Nootropics to Stack with AAS
Caffeine + L-Theanine: Enhances alertness and focus while reducing anxiety. Helps with energy and focus during intense workouts.
Alpha-GPC: Boosts acetylcholine levels, improving mental clarity and enhancing the mind-muscle connection.
Rhodiola Rosea: Mitigates stress and fatigue, which is crucial during heavy steroid cycles where physical and mental stress is higher.
Lion’s Mane Mushroom: Promotes cognitive health and neuroprotection, helping you stay sharp during longer cycles.
Bacopa Monnieri: Reduces anxiety and improves memory, supporting better recovery and relaxation outside the gym.
Tips for Stacking
Start with Lower Doses: If you’re new to either nootropics or AAS, start with minimal doses and gradually adjust based on how your body responds. Stacking too much too soon increases the risk of side effects.
Cycle Both Nootropics and AAS: Just like AAS, it’s wise to cycle nootropics to avoid tolerance buildup. For instance, you might use nootropics for 6-8 weeks and then take a break, aligning this cycle with your AAS cycle.
Prioritize Liver and Organ Health: Both nootropics and AAS can stress the liver and other organs. Incorporate liver support supplements like milk thistle, NAC (N-Acetyl Cysteine), and TUDCA (Tauroursodeoxycholic Acid).
Stay Hydrated and Maintain Proper Nutrition: Both nootropics and AAS can increase metabolic demands. Staying hydrated and following a nutrient-rich diet ensures better overall performance and health.
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Sample Stack for a Cutting Phase
Nootropics: Caffeine + L-Theanine, Alpha-GPC, Rhodiola Rosea
AAS: Testosterone Propionate, Trenbolone Acetate, Anavar (Oxandrolone)
Support Supplements: Liver support (NAC, TUDCA), multivitamins, omega-3s
This stack can help maintain muscle mass, enhance focus and energy during workouts, and support mental well-being during calorie deficits.
Sample Stack for a Bulking Phase
Nootropics: Lion’s Mane, Bacopa Monnieri, Alpha-GPC
AAS: Testosterone Enanthate, Deca-Durabolin (Nandrolone Decanoate), Dianabol (Methandrostenolone)
Support Supplements: Joint support (collagen, glucosamine), digestive enzymes, liver support
This combination can boost cognitive function, improve recovery, and support the intense training needed for mass-building phases.
Stacking nootropics with AAS can offer significant benefits for bodybuilders aiming for peak mental and physical performance. However, it’s critical to approach this strategy with caution, considering the possible interactions and side effects. Always consult a healthcare professional before starting any stack, especially one involving AAS and nootropics.
Possible Side Effects Associated With Nootropics
While nootropics can enhance cognitive function, focus, and motivation, they can also cause side effects, especially when used in high doses or stacked with other supplements like anabolic-androgenic steroids (AAS). Some common side effects associated with nootropics in bodybuilding include:
1. Insomnia and Sleep Disturbances
Many nootropics, especially stimulants like caffeine, can lead to difficulties falling asleep or maintaining restful sleep. This is particularly problematic if taken late in the day, as sleep is critical for recovery and muscle growth.
2. Anxiety and Nervousness
Nootropics that stimulate the central nervous system (e.g., caffeine, phenylpiracetam) can increase anxiety, jitteriness, or nervousness, especially when combined with other stimulants or during periods of high stress.
3. Headaches
Certain nootropics, particularly racetams (like piracetam or aniracetam), can deplete choline levels in the brain, leading to headaches. Supplementing with choline sources like Alpha-GPC can help mitigate this side effect.
4. Gastrointestinal Issues
Some nootropics may cause nausea, stomach cramps, or diarrhea, especially if taken on an empty stomach or in high doses.
5. Mood Swings and Irritability
Nootropics that affect neurotransmitter levels (like dopamine or serotonin) can lead to mood swings, irritability, or even depressive symptoms if used improperly or if taken in combination with AAS, which can already impact mood.
6. Tolerance and Dependence
Frequent use of certain nootropics, particularly stimulants, can lead to tolerance, where increasing doses are needed to achieve the same effect. This can also result in dependence, where users feel they need the nootropic to function optimally.
7. Overstimulation
High doses or the wrong combination of nootropics can cause overstimulation, leading to symptoms like rapid heart rate, high blood pressure, and excessive sweating. This can be particularly risky during intense workouts.
8. Cognitive Fatigue or Brain Fog
In some cases, nootropics intended to boost focus or clarity can backfire, leading to cognitive fatigue or brain fog. This can happen due to overloading neurotransmitter pathways or poor dosing strategies.
9. Interactions with Other Supplements or Medications
Nootropics may interact with other bodybuilding supplements, medications, or AAS, leading to unexpected side effects. For example, combining stimulants like caffeine with pre-workouts or fat burners can amplify side effects like anxiety or heart palpitations.
10. Long-Term Safety Concerns
The long-term effects of many nootropics are not well-studied, especially when taken in high doses or combined with other substances. Chronic use could potentially lead to neurological imbalances or organ stress over time.
Mitigating Risks
Start Low and Go Slow: Begin with low doses and gradually increase to assess your tolerance.
Cycle Usage: Avoid using the same nootropics daily to prevent tolerance and dependence.
Stay Hydrated and Eat Well: Proper hydration and nutrition can reduce the risk of gastrointestinal and cognitive issues.
Monitor Your Response: Keep track of how you feel when taking nootropics and adjust accordingly if you notice negative side effects.
Consult a Professional: If you’re stacking nootropics with other substances like AAS, it’s essential to get medical advice to avoid harmful interactions.
While nootropics can offer cognitive and motivational benefits in bodybuilding, responsible use and monitoring are key to minimizing side effects.
Take Away
To conclude, nootropics can help bodybuilders maintain high levels of mental energy, motivation, and focus during training, which is essential for pushing through tough workouts and staying consistent with your fitness goals. However, as with any supplement, it’s important to research and consider potential side effects and interactions.
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