Glutes Archives - Athlete.io - Formerly DangerouslyHardcore.com

From Bookworm to Bikini: Week Nine

April 15, 2013 By Caroline Gick 2 Comments

By Caroline Gick Last week was all about training. This week, I want to talk about my diet. I’m at the four-week mark—in terms of time remaining until my show—and my challenge over these next thirty days will be to lean out in certain areas while not getting too hard and vascular in others. To … [Read more...]

Filed Under: Featured Tagged With: animal fats, Butter, caloric intake, Calories, carb nite, Carb Nite Solution, carby, cardio, Caroline Gick, Coconut Oil, comfort food, competition diet, Contest Prep, Core, craving sweets, cutting, diet, figure, figure competition, fried eggs, Glutes, Gym, HIIT, Insulin Spike, lean out, Lower Body, MCT Oil, posing, post workout carbs, Post-Workout, Pre-Workout, Protein Shake, quads, refeed, Shockwave Protocol, Shoulders, spot reduction, suppress ghrelin, tight abs, training plan, Training Program, Upper Body, vascular, willpower

From Bookworm to Bikini: Week Seven

April 1, 2013 By Caroline Gick 6 Comments

By Caroline Gick Last week was all about shit. I felt like shit, I looked like shit, and I didn’t want to do shit—unless we’re talking about beating the shit out of anyone who tried to motivate me with any positive, “can do” type of shit. I couldn’t even muster the energy to do that, though, so I … [Read more...]

Filed Under: Featured Tagged With: Bikini, carb nite, Caroline Gick, Competing, Competition, Contest Prep, contest preparation, diet, diet plan, figure, Glutes, motivate, motivation, Protein, protein bar, Protein Shake, quads, Shockwave Protocol, train with partner, training, training partner, Training Program

The Cute Girl Dream Sheet

March 21, 2013 By Staff 8 Comments

Women want compliments. If you don’t think so, you’re crazy. If we tell you we don’t, we’re lying. If you’ve read my last article here on, however, you know I’m of the opinion that the compliments we want need to be delivered a certain way if they’re going to do you—or us—any good. Regardless, we … [Read more...]

Filed Under: Featured Tagged With: Acrobatic Yoga, Acrobatics, Anna Shammas, Bench Press, Bikini Body, bodyweight exercise, Bruce Lee, Central Nervous System, Chin-ups, CNS, complimenting women, Dips, Dumbbells, Elbows, Glutes, Gymnasts, Kettlebells, Neutral-Grip, pistol squat, Pistol Squats, powerlifting, Pull-ups, Push-ups, PVC Pipe, Reverse Grip, Ribcage, Serratus Muscle, Shoulder Health, Shoulder Joints, Squat, Squatting, squeezing your glutes, Suspension Trainer, TRX Straps, weighted dips, weighted vest, Wider-Grip

From Bookworm to Bikini: Week Five

March 18, 2013 By Caroline Gick 8 Comments

By Caroline Gick I have two months before my competition, so if I wanted to, I could still structure my carb nites the same way on my contest prep diet for another few weeks. For a variety of reasons, however, I think I’ll be more successful if I start taking a stricter approach to my refeeds … [Read more...]

Filed Under: Featured Tagged With: abs, Banana Chips, Bike, Bloat, carb back-loading, Carb Cravings, Carb Intake, carb nite, Caroline Gick, Chicken, Chocolate Chip Cookies, Cinnamon, Coconut Oil, Contest Prep, Cookie, Decaf Latte, Dessert, Eating Too Much, Extra Weight, Fat Intake, From Bookworm to Bikini, Glutes, Heavy Core, HIIT Session, Insulin Spike, Intake, NPC Registration, Oven, Pastries, Peas, Protein Shake, Rice Pudding, Sluggishness, Sports Bra, Starbucks, Stevia, Sweet Cravings, Sweet Potato, Sweet Potato Mash, Sweet Potato Mash Recipe, Sweet Potatoes

Bringing Sexy Back

March 13, 2013 By Rachel Guy 7 Comments

By Rachel Guy Have you ever seen a piece of raw meat wrapped in string? You don’t need to spend time in a butcher shop to imprint this image on your consciousness. Instead, just look at the legions of “skinny-fat” girls wasting hours on all the cardio machines in your gym. When you’re skinny-fat, … [Read more...]

Filed Under: Featured, Training Tagged With: Back Fat, Bent-over Rows, Biceps, bodybuilding, Braced Single-Arm DB Overhead Shoulder Press, Building Muscle, Bulky, Calorie Burn, Cardio Machines, Changing Angles, Chin-ups, Curves, Deadlift, Dumbbell Rows, Elastic Bands, Face Pulls, Forearm, Glutes, Grips, Hips, Inverted Rows, Kneeling Single-Arm Rotating DB Row, Lat Pulldowns, Lats, Lifting Weights, Louie Simmons, Lumbar Spine, Muscle Fibers, Neck, Overhand Grip, Overhand Lat Pulldown, Powell, Pronated Lat Pulldown, Prone 45-Degree Bench Lateral Raises, Proper Technique, Pull-ups, Rachel Guy, Rhomboids, Rolls, Scapula, Seated Rope Face Pulls, Semi-Supinated Flat DB Press, Semi-supinated Lat Pulldown, Shoulders, Single-arm Dumbbell Rows, Skinny-Fat, Spinal Erectors, Spine, Stomach, Supinated Chin-ups, Supinated Eccentric-only Chin-ups, Supinated Lat Pulldown, Supinated Lat Pulldowns, Tempo, Time Under Tension, Trap-3 Lift, Underhand Lat Pulldown, V-taper Shape, Vertical Pull

How to Deadlift

March 6, 2013 By Brian Carroll 7 Comments

By Brian Carroll As I said in the first installment of this series—“How to Squat”—I’m not writing these pieces with beginners in mind. It’s important to note, however, that squatting is squatting—and in this case, deadlifting is deadlifting—so the technical points I’ll be making here will apply to … [Read more...]

Filed Under: Featured, Training Tagged With: Abdominal Work, Arnold Classic, Asics Wrestling Shoes, Bar, Bar Whip, Bike, Block Pulls, Brian Caroll, Chuck Taylors, Deadlifting, Elevated Stiff-Leg Deadlift, Femurs, Fibula, Flat Plates, Foot Position, Garry Frank, Glute-Ham Raises, Glutes, Grip, Grip Strength, Gym Rats, Hamstring Curls, Hamstrings, Heavy Session, Heels, Hips, How To Squat, Hyperextensions, Knees, Lat Pulldowns, Leverage, Lockout, Lower Back, Lower Legs, Momentum, Opposite Stance Deadlifting, Orlando Green, Power Squat, Power Squat Machine, Pull-Throughs, Pull-ups, quads, Rack Pulls, Rubber Gym Floor, Shoulder Width, Squatting, Standing Leg Press, Stiff-Legged Deadlifts, Sumo, Sumo Style, Tibia, Timing Mechanism, Treadmill, Triceps, Twisting Motion

From Bookworm to Bikini: Week Three

March 4, 2013 By Caroline Gick 9 Comments

By Caroline Gick I use the Shockwave protocol because it lets me maintain and add muscle at the same time as I’m stripping off body fat. It’s the perfect plan for getting ready for competition. In fact, I’ve adopted Shockwave for my regular training, and not just for contest prep. What has … [Read more...]

Filed Under: Featured Tagged With: Ab Work, abs, Back, Banana, Bent-over Barbell Row, Bent-over Rows, Biceps, Bike, Body Fat, Caroline Gick, Chest, Competition, Contest Prep, Core, Core Work, Deadlift, diet, Dragon Flags, Dumbbell Pullovers, Eccentric Loading-Explosive ConTraction, ELECT, Energy Levels, From Bookworm to Bikini, Glute Work, Glutes, Hammer Iso High Row, High Intensity Interval Training, HIIT, Hips, Incline Barbell Press, Incline Dumbbell Flyes, Incline Dumbbell Press, Lat Stretch, legs, Lifting Session, Low Pulley Row, Lower Back, Partitioned Set Ramping, Photo Shoot, pilates, Post Workout Shake, PSR, Regular Sets, Reverse Grip, shockwave, Shockwave Protocol, Shoulders, Standard Movements, Treadmill, Triceps, Warm-up, Wide-Grip Pull-ups

How To Squat

February 14, 2013 By Brian Carroll 8 Comments

By Brian Carroll "We can learn a shitload from powerlifters. Trouble is, many major publications and websites shy away from using the best powerlifters in the world for material. When asked why, their rationale goes something like this: “Our readers don’t want to look like these guys, and our … [Read more...]

Filed Under: Featured, Training Tagged With: Banded Pull-Throughs, Bending Knees, Body Tightness, Breathing Pattern, Brian Carroll, Bulgarian Split Squats, Close Stance Squatter, Commercial Gym, Developed Squads, Glutes, Gym Training, Hamstrings, Heavy Squat, High-Rep Set, Hip Flexibility, Hip Mobility, Hips, How To Squat, Leg Curls, Leg Extensions, Leg Pressing conventional Deadlifts, Locked Elbows, Loose Hips, Lower Body Movement, Lunges, Lying Leg Curls, Max Lifting, Max Squatting, Powerlifters, Quad Extensions, Slow Squats, Squat Day, Squat Stance, Squatting Lesson, Staggered Stance, Stationary Bike, Strength Training, Strong Posterior Chain, Sumo Deadlifts, Super-Wide Pause Squats, Tight Belt, Under Control, Warm-up Sets, Warm-up Weight, Wide Stance, Wide Stance Squatter, World-Class Powerlifters

The Sexy, Strong Woman: 6 Tips For Women

January 18, 2013 By DH Bob 7 Comments

It’s the ultimate piece of fitness bullshit, yet women everywhere still say these words constantly: “I’d love to start lifting weights, and I know it’s good for me, but I don’t want to get all bulky.” You know what the ironic thing is about this? There’s an inverse relationship involving the women … [Read more...]

Filed Under: Featured, Training Tagged With: Adding Mass, Bench, Bodybuilding-Style Movements, Central Nervous System, Conjugate Method, Deadlift, Getting Bulky, Glutes, Hamstrings, Heavy Weights, High Volume Training, julia ladewski, Lifting Maximal Weights, Lifting Weights, Lower Back, Lower Reps, Lower Training Volume, Max Effort Training, Packing On Muscle, Powerlifter, Sexy Strong Woman, Squat, Sub-Maximal Weights, Weak Points

Gender Wars: 3 Exercises to Build the Perfect Butt

November 26, 2012 By DH Kiefer 6 Comments

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Filed Under: Video Tagged With: Abductor, Activating Glutes, Alcohol Increases Breast Size, alex navarro, Best Bikini Butt, Bikini Butt Perfect, Body Part Exercises, Brazillian Butt, Breasts, Butt Exercise, Butt Lift, Butt Workout, Championship Ass, Competition, Deep Squat, Exercising Glutes, Favorite Body Parts, Flat Asses, Glutes, Hip Abductor Machine, Hip Hinge, Neuro Feedback, Perfect Butt, Prolactin, Round Butt, Shaping Your Muscles, Single-Leg Dumbbell Deadlift, Sumo Deadlift, Upper Glutes, Yes-Machine